Skinny Cranberry Pecan Chicken Salad + Jump Rope Workout

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lightened chicken salad

I love chicken salad. Cool, creamy and packed with lean protein, chicken salad is a go-to meal on my family’s overscheduled evenings. With multiple obligations that have us crisscrossing each other’s paths, I make dinner less stressful and more healthful (avoiding fast food) by whipping up a big batch earlier in the day, plate it up on lettuce and leave waiting in the fridge for self-serve meals as people arrive home.

Unlike deli chicken salads, my recipe for Skinny Cranberry Pecan Chicken Salad is much friendlier on your figure. No-fat Greek yogurt replaces most of the mayonnaise used in traditional chicken salad; just a bit of reduced-fat mayo is added in for the familiar flavor. Dried cranberries add a hint of natural sweetness and toasted pecans give a satisfying crunch!  Serve on lettuce (my favorite way) or sandwich between bread, dollop atop crackers or roll up in a wrap.

Skinny Cranberry Pecan Chicken Salad Recipe

  • 4 cups shredded, cooked chicken breast
  • 2/3 cup diced celery
  • 1/4 cup green onions, sliced (including tops)
  • 3/4 cup dried cranberries (no sugar added)
  • 1/2 cup pecans, toasted
  • 2 tablespoons reduced-tat mayonnaise
  • 6 ounces 0% fat plain Greek yogurt
  • 2 teaspoons lemon juice
  • ½ teaspoon dry mustard powder
  • Salt & pepper to taste
  • Romaine Lettuce, chopped
  1. Add first 9 ingredients to a large bowl, and stir with a fork to combine. Add salt and pepper to taste.
  2. Refrigerate for 30 minutes to overnight before serving. This gives the flavors time to mingle.
  3. Serve over a bed of romaine lettuce.

Serves 6.

 

Jump rope workout

Now that you’re fueled up with a healthy salad topped with Skinny Cranberry Pecan Chicken Salad, you’ll have plenty of energy later in the day to knock out my “Just Jump & Plank” WOD I created for Core Power. All you need is a bit of space and a jump rope and you’ll be getting a great cardio workout along with some core-strengthening action. Have fun!

 

 

Pardon Me, is That a Parsnip Apple Muffin?

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Agave Parsnip Apple Muffins recipe thefitfork.com

When the kids came home from school today, they opened the door to a delicious scent – home baked muffins straight out of the oven! As I let them dig in and reveled in the rare compliments that seem to only come my way when I bake goodies, I chuckled silently under my breath. Yup, these muffins held a special secret — I snuck some parsnips in there!

apple veggies bowl

Despite the trickery, my recipe for Parsnip Apple Muffins is a winner with shredded sweet apple and bits of delicately flavored parsnip, a close cousin to the carrot. I’m always looking for new ways to add extra fruit and veggies to the family table. Personally, I could eat a huge plate of lettuce and vegetables with every meal, but sometimes it takes a bit more creativity to convince my children – for example, baking parsnips, carrots and beets into crunchy-on-the-outside, soft-on-the-inside fries was a big hit (check out the Baked Root Veggie Fries Recipe here).

WholesomeSweeteners.com has lots of yummy Organic Raw Agave Syrup flavors.

WholesomeSweeteners.com has lots of yummy Organic Raw Agave Syrup flavors.

Instead of white sugar, I used raw agave syrup. I’ve been having lots of success using this lower Glycemic index ingredient in both raw preparations and baked goods – agave syrup adds sweetness, but without the huge blood sugar spike. I’ve also found that not as much agave syrup is needed to replace sugar; I’m happy with about ¾ cup agave syrup, or a little less, as a substitution for 1 cup of sugar.

Parsnip Apple Muffins Recipe

  • 4 large eggs
  • ¾ cup canola oil
  • 4 ounces unsweetened applesauce
  • ¾ cup Wholesome Sweetener Raw Blue Agave Nectar – Cinnamon*
  • 2 cups shredded fresh parsnips
  • 1 cup shredded apple
  • 2 1/2 cups whole-wheat flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • ½  teaspoon salt

Preheat oven to 350°F. Line two (12-ct) muffin tins with paper liners or mist with baking spray; set aside.

In large bowl whisk together eggs, oil, applesauce and agave syrup. Stir in shredded parsnips and agave. In a separate bowl, mix together flour, baking soda, baking powder and salt. Mix dry ingredients into wet ingredients until just combined.

Divide batter among muffin cups and bake until deep golden brown and toothpick inserted in center pulls clean, approximately 20 minutes. Cool muffins on a wire rack.

*If using unflavored Agave syrup, add 2 teaspoons of ground cinnamon to recipe.

Heart-Thumping Cardio Workout + Chocolate Cherry Cordial Cups

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Okay, confession. I got so sidetracked with chocolate on Valentine’s Day that I forgot to post my “I Heart Cardio” Workout. But here it is below, in all its glory. I’ll be doing it a couple times this week to balance all the sweet treats I’ve been indulging in!

cardio workout WOD

To me, chocolate is almost always the solution, regardless of the problem. My husband knows he doesn’t need to buy me fancy baubles and beads; he only needs to restock my chocolate stash.  I start the day with a few dark chocolate chips along with my mug of chai and end the day with a hot chocolate. Did you know that a recent study in the scientific journal, Neurology, featured a study that supports evidence that drinking two cups of hot cocoa a day helps reduce cognitive decline in older people?! Other researchers have suggested that dark chocolate can help reduce cholesterol levels. For both these assertions, it’s the flavinols from the cocoa bean that are the hero.  I’m not taking any chances, so I’ll keep on eating (and drinking) chocolate!

hot chocolate running

Enjoying hot chocolate after a blustery half marathon!

Speaking of eating and drinking chocolate, I don’t think I’ve ever shared these super cute Chocolate Cherry Cordial Cups.  I made them with a dark chocolate (better for you) and filled them with a yogurt dip from Lighthouse Foods and topped with a cherry! You could substitute fillings and toppings to suit your tastes! Check out the full recipe.

mini chocolate cups with yogurt and cherry

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

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Crock Pot Sugar Snap & Orange Beef

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.

Asian Orange Beef in Slow Cooker

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 Ingredients

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
  1. 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.
  2. 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.
  3. 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

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crossfit girls pull up

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!

hood to coast last leg sparkle

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 texas

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 12th   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 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 TRE13 small

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!

2008_06 keep austin wierd

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