Oh, F-word | Bacon-wrapped Salmon Kebabs with Sriracha-Orange Glaze for Dinner

Posted on November 27, 2013 by Jennifer FIsher

Oh, F word. And by “F word” I mean fat. Seventy two hours into my quest to eat 180 grams of healthy fat a day for 10 days is proving harder than I imagined. I’m doing this as a fat-loading phase of a marathon nutrition plan. I’ve had avocado, almonds and eggs. I put real cream in my tea. I was thinking whole plain Greek yogurt would be yummy, but am finding it actually hard to find at the grocery store. Everything is marketed as fat-free, low-fat, reduced-fat or I-can’t-believe-its-not-fat! I did find one large carton of yogurt that had nearly half its calories made from creamy goodness, but the expiration date was looming. Conspiracy!

Eggs, avocado and cheese only got me 1/9th of the way to my 180 gram fat goal.

I was planning a fabulous beef dinner crisped up in rendered fat, but keep forgetting to pull the roast out of the freezer. That will happen this weekend, but I still needed dinner inspiration for tonight. With salmon and bacon on hand, it didn’t take long to realize that these two high-fat proteins would pair up like fine wine and Cheetos (really, try it). With salmon rich in heart-healthy polyunsaturated Omega-3 fatty acids and the bacon sputtering with a hefty dose of (one might argue) less-healthy saturated fats, it only took a mere bamboo skewer to bring together these two opposing forces of dietary fat. You can call the fat combo “naughty and nice” or you can call it “yin and yang,” but why not just make this recipe for Bacon-wrapped Salmon Kebabs with Sriracha-Orange Glaze and call it a damn good thang?!

Bacon-wrapped Salmon Kebabs with Sriracha-Orange Glaze Recipe

8 ounces wild-caught sockeye salmon, skin off
6 slices of hardwood smoked bacon
Zest from one orange
Juice from one orange
¼ cup tamari
1 tablespoon Sriracha sauce
¼ cup orange marmalade (all-fruit, no added sugar)
6 6-inch bamboo skewers

1) Soak bamboo skewers in water for at least 10 minutes to prevent burning.Cut salmon into 6 equal-sized strips. Thread onto skewers. Wrap skewered salmon with one slice of bacon.

2) Heat grill pan to medium-high heat. Pan grill kebabs for approximately 4 minutes on each side (including sides), for a total of approximately 16 minutes or until bacon is crisped and salmon cooked through.

3) While kebabs are grilling, prepare glaze by adding juice, tamari, Sriracha and marmalade into a small microwave-safe bowl. Microwave on high for approximately 1 minute, stirring once, or until heated through.

4) Remove kebabs from heat and brush with glaze. Sprinkle with orange zest. Use any remaining glaze on the greens, noodles, rice or whatever you are serving*

Serves 2.

When I made the greens, I just kept the rendered fat from the bacon in the pan because I (ahem) wanted it. But, drain off if you wish.

I served these Bacon-wrapped Salmon Kebabs with a version of my Kicked-up Orange Cashew Kale. Heck yeah, the cashews add a little extra crunch and healthy fat. Instead of kale, I used a 10-ounce bag of mixed greens (turnip, collard and mustard). By the time it cooks down, that big bag (which isn’t all yet in the pan above) serves just the two of us. Convenient because I still can’t get my kids to eat cooked greens; pretty sure I wouldn’t as a teenager either.

Happy Fitsgiving – Stretching & Smoothies!

Posted on November 26, 2013 by Jennifer FIsher

Don’t you hate that feeling of being so full you can’t move? I have a few yoga moves that are the perfect postprandial way to keep from feeling stuffed like a Thanksgiving turkey. A little stretch here, a little deep breathing there and then, viola, things get moving right along, so to speak. Visit my guest post to get step-by-step instructions on the seated twist, child’s pose, bow pose and upward pose.

Visit CorePower.com to learn about these Thanksgiving yoga moves.

After these yoga moves, go for a walk or play tag with the kids in the front yard — in no time you will have worked up an appetite for my Apple Cider Cinnamon Smoothie, a recipe I developed for the Core Power Protein Drink blog. Please go check out their site to get the full recipe, you don’t want to miss this super-yummy seasonal sipper!

Apple Cider Smoothie made with Core Power Protein Shake.

Also, now through December 2nd, Core Power is hosting a Happy Fitsgiving contest. Just show Core Power how you are staying on top of your fitness goals this holiday season by sharing your favorite winter workout or healthy Thanksgiving recipe. Use hashtags #FitsGiving and #CorePower and post on Pinterest, Twitter, Facebook or Instagram. They’re giving away a case of Core Power protein shake to one lucky pinner, and I’m have a feeling the winner could very well be you fit friends.

My Marathon Menu – Why I’m Eating Heaping Helpings of Healthy Fats

Posted on November 24, 2013 by Jennifer FIsher

A modified “fat before carbs” diet has me blasting past Batman. But, will my extreme fat-loading work for the marathon?

Pick your jaw up off the ground, you read my headline correctly. I’m about to kick off the “fat-loading” phase of my two-week endurance sport nutrition plan. For the next 10 days, I will be purposefully eating foods rich in high-quality fats in preparation for optimal performance at the Dallas Marathon. I’ve blogged here and at several other sites, including the Tabata Times, about this new “fats before carbs” pre-race fueling practice that is being endorsed by many cutting-edge sports nutritionists. Please check out these posts, because I list some sample menu plans. Now, before you start clucking your tongue and waving your finger, know that I won’t be scarfing down pints of Haagen-Dazs and baskets of chili-cheese fries. I’m not planning on weight gain, moving into my yoga pants 24/7, or getting gunked up with harmful trans-fats. But, 65 percent (that’s not a typo!!!) of my daily caloric intake for the next 10 days will come from high-quality fat sources, including healthy oils, nuts, meats, avocados, whole milk, cheese, eggs, and fatty fish fats — in a greater ratio than I normally eat. I currently consume about 30 – 40 percent fat in my diet, so this will be a noticeable change. Based on my average, 2500 calorie a day diet, I estimate that I will be eating 16,250 calories from fat over the next 10 days (or 180 grams per day – is this even possible?) Not sure, but I’m ready to try!

An example diet that includes good fat-loading choices on left. Good carb-loading choices on right.

So, why am I feasting on fat in order to run a faster marathon? During this fat-loading phase, I will be training my body to better tap fat stores as a more immediate source of fuel, which will hopefully spare my glycogen reserves to be called upon during the later miles of the race – in other words, it will hopefully prevent me from “bonking” or “hitting the wall” as early as I do (which is typically around 20 miles for me and most other people). With all this fat and comparatively so little carbohydrate, I admittedly might feel a little sluggish for the next week and a half of training. But, since I am in taper phase and my mileage and speed have been reduced, I don’t expect to suffer too greatly in the process.

There may be bacon involved, just sayin’.

The flip side of this somewhat extreme nutrition plan is that in the last three days prior to the marathon, I will switch from a high-fat diet to a high-carbohydrate diet. The high-carb phase of the plan is pretty similar to the traditional “carbo-loading” that endurance athletes have embraced for years! Seventy percent of my calories will come from high-quality carbohydrates (including whole grains, fruits, and vegetables) to ensure that my glycogen tanks are as topped off as possibly on marathon morning. The expected outcome is that I’ll feel perky, peppy and ready to race — and have enough glycogen stored and held onto as a “reserve tank” to see me to the finish line.

Planning my menu for the next couple weeks will be like solving a culinary algebraic equation, but a fun challenge — I am a food nerd, after all! Before it’s all said and done, I’m sure that I’ll have downed a couple dozen eggs, a couple quarts of guacamole, some salmon and at least a couple of prime steaks with all that sought-after (and actually good-for-you) fat marbling. But, do I have to give up my daily salad? While a bunch of lettuce is definitely not high in fat, I’m going to keep on eating my beloved spring lettuce mix because it’s a healthy habit I crave and, in the scheme of things, a plate of lettuce makes virtually no dent in my daily calorie allowance. However, I’ll be dressing it with some extra olive oil to reach that 65% fat goal. So, please come back to TheFitFork.com in the next few weeks, I’ll be sharing some new recipes I have been pinning and tearing out of magazines for inspiration – of course, I’ll be tweaking them with my own personal spin. Right now, these three recipes are on my immediate to-do list for healthy high-fat feasting:

This is my famous breakfast hash — I’ll make it without the sweet potatoes this week.

From FitSugar.com – Baked Avocado Eggs

From Cook’s Illustrated: Vaca Frita, yeah — that’s right – Fried Cow!

Relish the Day! Bourbon Cranberry Apricot & Pecan Relish Recipe

Posted on November 22, 2013 by Jennifer FIsher

After getting three kids out the door with special class party snacks, finishing a running workout of mile repeats in this relentless humidity fest which is central Texas and hitting the grocery store with my daily list, you’d think I’d be too bogged down to celebrate National Cranberry Relish Day. But no way! I really relish all the nuances of this sweet -tart dish that makes not just a great side dish but also is a superstar salsa for chips, crave-worthy condiment on wraps, and tasty topping for Greek yogurt. Sometimes I wonder why people only make this recipe during the holiday season?!

There are so many versions of cranberry relish and everyone seems to have a favorite. Some like molded cranberry sauce right out of the can while others prefer the texture and taste of fresh relish. We have a family recipe for raw cranberry relish that’s been around forever — I can’t remember a Thanksgiving without it! Basically, its fresh cranberries, sugar and an entire orange (unpeeled!) thrown into a food processor and pulsed. I guess back in the day, Grandma just chopped it up with a knife, old-school style.

My recipe for Bourbon Cranberry Apricot and Pecan Relish is inspired by the not overly-sweet tang of this beloved family recipe, but adds some new and exciting ingredients — err, namely the bourbon! The brief cooking process burns away all of the alcohol content, so you don’t have to worry about getting your little ones loopy! However, if you’d rather not use the liquor, simply substitute ounce-for-ounce with more orange juice.

Here’s an interesting fact that my kids figured out – cranberries bounce! Apparently, small pockets of air inside the fruit make them bouncy and buoyant (that’s why they float when harvested in the bogs). It’s also why you will hear them popping in the sauce pan.

Bourbon Cranberry Apricot and Pecan Relish Recipe

Only six ingredients, so simple!

12 ounces fresh cranberries
2/3 cup coarsely chopped dried apricots
2 ounces bourbon whiskey
2 ounces fresh orange juice (from medium orange)
1 teaspoon orange zest (from medium orange)
1/3 cup coconut sugar
1/2 cup pecan pieces
Garnish: fresh mint

In a large saucepan, bring all the ingredients (except pecans and mint garnish) to a boil over medium-high heat, stirring frequently. Cook, stirring occasionally, until the cranberries pop and the mixture thickens, about 10 minutes; let cool. Stir in pecans. Serve warm, room temperature or cold – it’s good every way!

Serves 6 – 8.

So, as I mentioned earlier, my workout today was 5 mile repeats. And, thank goodness, it was not my “One-Derful” WOD which includes not only mile repeats but also lots of other tough stuff. With Thanksgiving coming later this year, I didn’t realize that my marathon (Dallas) was just over 2 weeks away. I guess I’m going into taper mode and I am completely NOT ready for the marathon. But I never am. So what do my friend and I like to do after we run? We always take crazy pictures at her CrossFit box (BVM CrossFit) – I’m sure you’ve seen some of them before. Nothing like walking around in a handstand with one of your legs stuck in a gymnastic ring. I added some sparkly disco lights to distract from my lack of flexibility!

San Antonio R&R Half Marathon Recap and Fitmark Bag Review

Posted on November 20, 2013 by Jennifer FIsher

Short & Sweet San Antonio Rock & Roll Half Marathon Recap:

Dean and me standing upright between calf cramps.

Hot: Broke heat record for Nov. 17^th set back in 1906. High of 89 and I’d venture to say 75+ at the start (even the always-cold me checked my gear bag in early and didn’t shiver a bit in my short top).

Humid: It’s not the heat, it’s the humidity. True! Must have been at least 80 percent; needed an umbrella to shield off some of the “perspiration by proxy” I was getting from the guys just ahead of me.

Hills: They changed the course this year and a series of unexpected hills shook my confidence around miles 4 through 6. I might have taken them on better if I had a pair of these cowboy boot socks! Need these for next year!

I SO need these socks!

Hellish cramps: I started to feel some hamstring tingling around mile 12 and held off a meet-and-greet with the asphalt until about 15 minutes post-race. Then I made a spectacle of myself with a gnarly calf cramp. However, the husband had it much worse, with cramping starting at mile 10 and lasting up until the headline act. Felt bad for him, but not bad enough to pass up my free beer (hey, I went got his for him too)!

Held-on: Despite numerous “escape” plans obsessing my thoughts in the first six miles, I didn’t quit the race and held on to finish 7^th place overall among the females (and there were nearly 9,000 ladies that finished this half-marathon)! Most folks’ race times were not jaw-dropping (I was a bit disappointed in mine), but I’m sure that the saboteur was the weather and not a weakness for San Antonio margaritas (Actually, now I wish I would have had a margarita at the Beef Team pre-race dinner – the salt would have helped prevent dehydration).

Yeah, I’m at mile 11 and am still alive!

So, accompanying me on the trip to San Antonio was the new Dashing Bag that Fitmark Bags sent me to test out. I had a hard time choosing which bag to review, Fitmark has so many really high-quality, practical products including duffels, totes, backpacks and meal management systems (hello, I NEED one of these meal management systems). Anyway, the Dashing Bag called to me because of its versatile good looks – really, you could use this gym bag as a nice purse. Plus, I sort of thought the sculptured leather handles and pleated front made this bag look like a cute woman’s workout top (am I weird, do I see strange things? Just wait ‘till you hear the results of my ink blotter test).

Dashing Bag comes in PINK, too!

I must say, the Dashing Bag sports tote makes its hashtag #nicebag seem like an understatement. I think it should be more like #awesomebag #organiZINGbag #better-than-a-berkin-bag or #insanely-chic-yet-sensible-bag. In the last 10 days, I’ve taken this bag all over the place. I toted it as airline carry-on for my trip to the Pillsbury Bake-Off and it was even stylish enough to use as a purse in the casino and restaurants at the Aria Resort where I stayed. The bag has also been to the gym a number of times and also on this past weekend’s trip to San Antonio.

For as much stuff as it will hold, the bag is not really that big and bulky. Not only does it have real leather accents and quality hardware, the inside is lined in bright pink – I love that pop of color when I look inside. There are two main zippered cargo areas and a very convenient pocket area that automatically closes with a magnetic fastener. I can’t even begin to describe all the pouches and smaller pockets for stuff – there is literally a place for everything, including special interior pocket for your water bottle that will absorb condensation. And, a generously-sized pink drawstring bag is included to carry sweaty clothes and stinky shoes home.

Pockets and pouches galore! #nicebag

Go check out Fitmark Bags, they have stuff for both women and men that cover a wide range of sports and needs. Plus, if you purchase something, enter the discount code “FIT” to get 15% off!

Fitmark is also hosting a special giveaway where you could win one of their Meal Management Systems – I haven’t tried this product yet, but think these top-of-the-line lunch boxes look incredibly cool and practical – and make it so easy to eat clean on the go! I’ve got one on my Christmas list!

Click through photo for entry form.

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The Fit Fork

Oh, F-word | Bacon-wrapped Salmon Kebabs with Sriracha-Orange Glaze for Dinner

Happy Fitsgiving – Stretching & Smoothies!

My Marathon Menu – Why I’m Eating Heaping Helpings of Healthy Fats

Relish the Day! Bourbon Cranberry Apricot & Pecan Relish Recipe

San Antonio R&R Half Marathon Recap and Fitmark Bag Review