A Romantic Slow Cooker Recipe (Yes, Really!) – Orange & Sugar Snap Beef

Posted on February 12, 2014 by Jennifer FIsher

I have the perfect dish for you to whip up for your sweetie for Valentine’s Day – my recipe for Slow-Cooker Orange and Sugar Snap Pea Beef! It’s a little sweet, a little spicy and very healthy for your honey. Ladies, they say the way to a man’s heart is through his stomach and, by the way my husband gobbled this healthy dinner, I’d say this Asian-inspired dinner was a winner. And, men, if you’re looking for a way to impress that someone special, I just want you to know that women think it’s super sexy when guys self-initiate cooking and cleaning up in the kitchen – this crockpot recipe is insanely easy to make and has virtually no clean-up.

February isn’t just about “hearts” in a romantic way; speaking cardiovascularly, it’s also National Heart Month! I like to use the month of February to “check-in” with my health and show love to my heart with healthy changes in diet and exercise – and renew any of my New Year’s resolutions that have started to slip away! Little changes in the foods you consume, like increasing the amount of fruits and vegetables on your plate and reducing salty, sugary snacks, can add up to big benefits in terms of your overall health. Eating lean protein is important, too! A study published in the American Journal of Clinical Nutrition, researchers from Penn State University found that people who participated in the Beef in an Optimal Lean Diet (BOLD) study, consuming about 3 to 5 ounces of lean beef daily as part of a heart-healthy diet, experienced a 10 percent decline in LDL “bad” cholesterol.

My recipe for Slow-Cooker Orange and Sugar Snap Pea Beef is the perfect way to put your lean protein plan into motion – plus you get some fruits and veggies to boot! Who knows, you may even reduce your bad cholesterol if you follow the protocols of the BOLD study – I’m happy to share lots of healthy beef recipes with you including Sirloin Cobb Kebabs and Spice Crusted Tenderloin Steaks. Just search the word “beef” in my recipe collection to find more!

Slow-Cooker Orange and Sugar Snap Pea Beef Recipe

2 lb. beef chuck shoulder steak – trimmed and sliced into 2” strips
1/2 cup Litehouse Food’s Tangy Orange Dressing & Marinade *
2 Tbsp. low-sodium soy sauce
1 Tbsp. Sriracha Chile Pepper Sauce (found on Asian food aisle)
1 Tbsp. Litehouse Food’s Instantly Fresh Ginger
1 Tbsp, Litehouse Food’s Instantly Fresh Garlic
1 large onion cut very coarsely chopped
1 Tbsp. cornstarch
1 6-oz can mandarin oranges that have been drained (or may use fresh)
1 (8-oz) package sugar snap peas

Add beef, dressing, soy sauce, garlic, ginger, Sriracha and onion to 3-qt or larger slow cooker. Cover and cook on low 6 to 8 hours until beef is tender.
Turn to high. Remove ½ cup of liquid and stir in cornstarch until dissolved. Stir this mixture back into slow cooker. Add sugar snap peas and oranges; cover and cook on high 10 minutes until peas are crisp-tender.
Serve over brown rice with sauce from slow cooker.

*If you can’t find the dressing in your market, you can order it online at LitehouseFoods.com or substitute ½ cup fresh orange juice

Monday Must-Haves | Running Stuff for Women + Compression Sock Giveaway

Posted on February 10, 2014 by Jennifer FIsher

Hanging around with friends at the gym makes working out FUN!

Sometimes girls don’t want to be like the guys, especially when it comes to working out. Really, what female – no matter how ripped and rock solid — wants to come across as a hulked-out he-man during gym time, running or other workouts? Really, guys are great, but women rule the land of working out – 57% of gym memberships are held by women and 60% of half marathon finishers are women!

Wild colors and sparkle to keep me awake at the 36th and final leg of 2013 Hood to Coast relay.

Let’s celebrate this commitment to staying fit with sparkle skirts and glitter headbands, the pink nail polish and purple kettle bells, and the fun compression socks and other fashionable workout gear! Here are some of my favorite women-focused fitness brands:

Zooma Race Series: I love this race series that is targeted towards women and am honored to be an ambassador for the Texas race for the third time. Races, that include something for everyone (half-marathon, 10k and 5k) are held scenic getaway-inspired places all over the country like Nappa Valley, Florida, Cape Cod, Chicago and more. Please check out my recent guest post at ZoomaRun.com on the benefits of citrus for runners and a yummy citrus-beef recipe. The catchphrase for this female-focused race is “Run-Laugh-Celebrate” and that spirit is evident by the smiles, support and sparkles on the course. The Texas race will be held April 12^th at the gorgeous venue of Lost Pines Hyatt Resort & Spa. If you’re looking for wildflowers and wild times (and a really nice swag bag), it’s not too late to register for the Zooma Texas Half Marathon, 10k and 5k – and if you use my discount code TXAMB3 at checkout you can save 10% on your entry fee.

Koss FitClip

Koss Fit Buds: For a couple months now, I’ve been trying out the Koss Fit Clips sent for me to test in a FitFluential campaign and they are definitely my favorite pair of headphones, especially for running and working out. And, natch, they are designed for women, by women – scaled down in size and awesome colors. I’ve always had problems with headphones, either they don’t fit in my ears well, slide out because they get too sweaty or are just so poorly made that they break within weeks – happy to report none of these problems at all with the Koss Fit Buds. I don’t endorse just any product, I seriously do use and love both the Fit Buds and Fit Clips and wanted to share the news that (for a limited time), all models and colors are on sale at Walgreens for $19.99 (regularly $29.99)!

Altra Zero Drop Running Shoes: I’m an ambassador for this company that makes awesome zero-drop running shoes for women. Well, they make ‘em for men, too – but that’s okay; this is one time I don’t want the guy runners to feel left out. What I love about the many models of Altras I have worn over the last few years, is not just the fact they are zero-drop and have a nice roomy toe box that keeps my nails from turning black (and thus ruining many months of cute pedicures and sandal wearing), but that they are gender specific. By gender specific, I mean these running shoes for women aren’t just scaled down in size and prettied up in pink. Altra running shoes for us ladies are made to accommodate a narrower heel and midfoot, a longer arch, higher instep and toe positioning – this helps us run better and healthier! And, they’re cute. Win-win-win!

purple leopard bondi band compression socks

You could WIN these — whoohoo!

Bondi Band Compression Socks: I love compression socks for so many reasons. They keep my shorts-wearing yet always-cold legs a little warmer. I also really feel like knee-high compression socks really do help keep leg fatigue away longer during intense training and racing and make recovery a little quicker. This company has so many cute patterns which always makes “dressing up” a running outfit so much fun. I’m GIVING AWAY a pair of these awesome running compression socks so that you can accessorize your speedy running legs with a snug hug of style. These are also perfect for the gym or CrossFit – keep those gorgeous gams from getting ripped up on the rope climb! Turquoise leopard-print, knee-high and in size medium – enter the giveaway via Rafflecopter below!

So, what is the craziest, most outrageous or girly thing you’ve ever worn in a race? Let me know in the comments. As you can see in the pic above, I once ran a 5k in a Cleopatra (“Queen of the Mile” – get it, ha ha) in the Keep Austin Weird 5k several years ago. The clanging of those beads drove me crazy and I could barely see out of the blue eyeshadow painted glasses, but it was so much fun!

a Rafflecopter giveaway

Heart-Healthy Beef Meatballs & Oatmeal for Breakfast Steal the Show!

Posted on February 6, 2014 by Jennifer FIsher

Yup, I’m making meatballs for breakfast! I see no reason that lean ground beef should just be a spaghetti-taco-burger dinner kind of thing, especially taking into account that eating a higher protein breakfast fills you up and keeps you from binging out on unhealthy snack foods later. Today, in support of the National Heart Month and the upcoming American Heart Association’s Go Red for Women “Wear Red Day” (Feb 7^th), I got to share some of my favorite lean beef breakfast recipes on the Great Day San Antonio show.

Meatballs and oatmeal for breakfast

Unusual sounding but utterly, mouth-wateringly delicious (and nutritious), my recipe for Beef Meatballs & Oatmeal with “Go Red” Raspberry Chipotle Sauce was a hit. This morning meal is made with 96% lean ground beef, a quality protein source that has been certified with the American Heart Association’s Heart Check Mark, meaning it’s a great addition to a balanced diet and healthy lifestyle. And, oatmeal is an AHA Heart Check certified whole grain – this heart healthy breakfast is win-win and sure to win over any cardiologist in town!

Lean Beef Meatballs & Oatmeal with ‘Go Red’ Raspberry Chipotle Sauce Recipe

Ingredients for meatballs:

1 lb. ground beef (96% lean)
½ teaspoon rubbed sage
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon salt
½ teaspoon crushed red pepper

Ingredients for oatmeal:

¼ cup raw walnuts, chopped
3 cups water
1 cup skim milk
1 Tbs canola oil
½ tsp sea salt
½ cup golden raisins
1 cup rolled oats
Fischer Wiesser Raspberry Chipotle Sauce (or maple syrup, honey or whatever you like)

Combine ground beef, sage, garlic powder, onion powder, salt and crushed red pepper in large bowl, mixing lightly but thoroughly. Form mixture in 16 one-ounce mini meatballs. Heat large nonstick skillet over medium heat until hot. Add mini meatballs; cook 8 to 10 minutes, turning occasionally, until browned on all sides and internal temperature 160F degrees.

For the oatmeal, in a medium pot over medium-high, add walnuts and lightly toast; remove to a plate. Add water, milk, oil, sea salt, golden raisins, oats and bring to simmer—but do not boil. Cook oats, for 8 to 10 minutes or until tender.

Serve oatmeal in shallow bowls, topped with four mini meatballs. Drizzle with Raspberry Chipotle sauce and sprinkle with toasted walnuts. Serves 4.

Another healthy beef breakfast recipe I recently shared (and also demo’d during the cooking segment) is my Lean Beef & Egg ‘Barn-Raiser’ Breakfast Bake – a real winner for weekend guests or to make ahead and freeze single servings for those crazy, busy mornings. I know that it’s been a hit at the Texas Beef Council.

Check out the how-to video instructions for both recipes below!

Thai Something New – Recipe & CrossFit Games Open

Posted on February 3, 2014 by Jennifer FIsher

Even though I’ve shared my recipe for Thai Chicken Noodles in the past, it may be new to you! Spicy and super-speedy to make, this globally-inspired recipe is one of my husband’s favorite meals! He always eats his heaping plateful with chopsticks for the “full immersion” experience. I’m not quite as dexterous so I just scarf it down with a fork – that way I’ll be the first back to the stovetop for seconds. I’m competitive like that! What a fun surprise when a friend Facebooked me to say this healthy recipe was featured in the current issue of Taste of Home magazine.

Look who’s in the February issue of “Taste of Home” magazine!

Really, it’s quite a nutritious meal, made with ground white meat chicken breast and whole grain noodles. The veggies include sliced red bell peppers and julienned carrots (hmm, the original also includes red onion) – I like to buy the carrots already “matchstick” cut to save time. Oh, and there’s Sriracha sauce, natch — I’ve been using this now oh-so trendy red chile sauce (aka, what my kids call Thai ketchup) for years.

Thai Chicken Noodles Recipe

¼ cup creamy peanut butter
½ cup low-sodium chicken broth
¼ cup lemon juice
¼ cup reduced sodium soy sauce
4 tsp. Sriracha Asian hot chili sauce
¼ cup dried red pepper flakes
12 ounces uncooked multigrain spaghetti noodles
1 lb lean ground chicken breast
1 ½ cups julienned carrots
1 medium sweet red pepper, sliced thinly
1 garlic clove, minced
½ cup chopped unsalted peanuts
4 green onions, chopped

In a small bowl, whisk the first six ingredients until blended. Cook spaghetti according to package directions; drain.

Meanwhile, in large skillet, cook chicken, carrots, pepper and garlic over medium heat 6 – 8 minutes or until chicken is no longer pink, breaking up chicken into crumbles; drain.

Stir in peanut butter mixture; bring to a boil. Reduce heat; simmer, uncovered, 3 -5 minutes or until sauce is slightly thickened. Serve with spaghetti. Top with peanuts and green onions. Serves 6.

Now, here’s where the crazy “try something new” comes in – I signed up for the 2014 CrossFit Games Open . For the last three years, I’ve been doing a little CrossFit here and there (BVM CrossFit), to make me stronger as a runner, not exactly to be a more competitive in the sport of CrossFit. CrossFit is “functional fitness,” after all, and my function in life is to run – run races, run errands, run myself ragged!

I have dramatically improved my strength, especially my core and upper body. My back no longer hurts when I run a marathon. I’ve challenged myself in ways I never thought I would, and probably no one would believe it to be true of little ole me unless they saw it with their own eyes (hello rope climbing, pull up marathons and sled pulling) But, as for the legs, they are sort of scrawny and built for distance more than deadlifts. Workouts (err, make that WODS) with lots of Squats, Thrusters and other heavy lifting that demand hefty lower body strength have been a literal pain in the rear for me. What I have in endurance and bodyweight skills, I lack in strength. That doesn’t keep me from trying, but it does keep me from moving for a few days sometimes!

Now, don’t get excited — you’re NOT going to see me on TV in the CF Games, not even in the Master’s Division. The Open is just for anyone ~~crazy~~ motivated enough to take on the workouts; the top scorers move on to regional’s and then those winners advance to the much hoopla-d finals. I am just hoping to push my limits and see how the dust settles out around after the 5 Open workouts that start later in February. To be able to finish the workouts as Rx’d would be a win for me! According to the infographic above, just being average will be quite an achievement, forget about those top three beasts . . . . . I’m in a lot of trouble here people! At least there is a week to recover between workouts! Keep you posted.

So, is anyone else out there crazy enough to have signed up for the CrossFit Games Open? How’d it go?

Football Food | Healthy “Team Colors” Pudding Pies Recipe

Posted on February 1, 2014 by Jennifer FIsher

Even though the Super Bowl is just hours away, it’s not too late to put together some healthy snacks. Did you know that the amount of food scarfed down by Americans on Super Bowl Sunday is second only to Thanksgiving Day, according to the US Department of Agriculture. Most of the country’s pig-out party fare isn’t the most nutritious; included in the collective smorgasbord of snacking is 324 million gallons of beer, 1.23 billion chicken wings (BILLION!), 11 million pounds of potato chips, another 8 million pounds of tortilla chips and countless millions of pizzas –the Domino’s chain, alone, estimates they’ll deliver 11 million slices!

The Calorie Control Council, an industry group representing low-fat and sugar-free food and drink companies, reports that the average Super Bowl snacker will consume 1,200 calories and 50 grams of fat in snacks alone — that’s not even including a meal! While one day of salty-fatty-carby indulgence probably won’t harm you (especially if you exercise regularly), but it will probably cause you feel sluggish and icky if you’re not used to the diet.

So, I have some healthy ideas for Super Bowl snacks that are also quick and easy to make. I’m expecting my “Team Colors” Pudding Pies (made with Core Power High Protein Shake) to score big with party guests. Each little mini pie is made with sugar-free pudding and a protein-packed vanilla shake; dress the tops with fruit in your favorite team’s colors – kiwi and blueberries for the Seattle Seahawks or mandarin oranges and blueberries for the Denver Broncos! These are no-bake pies; anyone can do it – even those kitchen-avoiding guys! Head over to Core Power to check out their high protein shakes and if you’re watching the big game on Sunday then use the hashtag #CPBowl for live tweets and to post pix of your own Core Power inspired dips and snacks!

Mini “Team Colors” Protein Pudding Pies Recipe
• 1 box sugar-free vanilla pudding mix
• 1 (11.5-oz) bottle vanilla protein shake
• ¼ cup plain, 0% fat Greek yogurt
• 6 mini graham cracker crumb crusts (I used Keebler brand)
• 1 (6-oz) can mandarin orange slices, drained
• 1 kiwi fruit, peeled and sliced
• ¼ cup blueberries
In a medium bowl, whisk together pudding mix, Core Power, and yogurt until free of lumps and starting to thicken. Pour mixture equally into 6 mini crusts. Arrange fruit decoratively on top of pies. Chill for 30 minutes. Serves 6.

If you must eat chips, why not do baked chips? Store-bought baked chips are a healthier swap than the full-fat versions, yet still loaded with sodium. Make your own baked chips at home in the oven and keep control over all the ingredients – no guilt, no clogged arteries. Check out my recipe for Baked Spicy Sweet Potato Chips – you can dunk them right into one of America’s favorite dips (guacamole). Did you know that more than 80 million avocados will be enjoyed Sunday, I say YUM to that!

My Gluten-Free Quinoa Almond Chocolate Chippers are ready to tackle even the most hard-core sweet tooth. The quinoa in there packs a little extra protein punch which may help put a stop to your linebacker-sized appetite.

Also, check out Cooking Light – they have made-over five iconic foods eaten at football game viewing parties from coast to coast.

thefitfork.com

The Fit Fork

A Romantic Slow Cooker Recipe (Yes, Really!) – Orange & Sugar Snap Beef

Monday Must-Haves | Running Stuff for Women + Compression Sock Giveaway

Heart-Healthy Beef Meatballs & Oatmeal for Breakfast Steal the Show!

Thai Something New – Recipe & CrossFit Games Open

Football Food | Healthy “Team Colors” Pudding Pies Recipe