So Zesty! Lemon Citrus Spaghetti and Shrimp Recipe

Posted on April 13, 2013 by Jennifer FIsher

Lemons make me happy. First, they are yellow, which just happens to be my favorite color. They add a little pleasing pucker to drinks and desserts. Lemons are loaded with vitamin C and potassium, and the scent of lemon really lifts my mood. So, when life hands me lemons, I feel utterly elated. Tonight I used a windfall of this wonderful fruit to create a Lemon Citrus Spaghetti and Shrimp!

Lemon Citrus Spaghetti with Shrimp Recipe

3/4 lb large shrimp, peeled but with tails intact
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon pepper
4 ounces whole wheat spaghetti
2 tablespoons butter
1 garlic clove, minced
1/2 cup white wine
4 clementines, peeled and sectioned
1 lemon, sliced thinly
1 lemon (zested and juiced)
1 tablespoon fresh chopped parsley
Sea salt, to taste

Preheat the oven to 400 degrees F.

Place the shrimp on a sheet pan with olive oil, salt, and pepper. Toss well, spread them in 1 layer, and roast for 6 to 8 minutes, just until pink and cooked through.

Meanwhile, drizzle some olive oil in a large pot of boiling salted water, add the pasta, and cook al dente, about 8 minutes. Drain and set aside.

Slice one lemon very thinly. Zest the other lemon, gathering about 1 tablespoon. Squeeze the juice from the zested lemon. Peel and section clementines.

Melt butter in large skillet over medium heat. Add garlic, stirring for 1 minute or until fragrant. Add wine, clementine sections, zest from 1 lemon (about 1 tablespoon), juice from 1 lemon, and lemon slices. Bring to a light boil and cook for several minutes until ingredients are heated through and alcohol in wine is cooked off.

While still hot, add shrimp and pasta to the skillet and toss. Season with sea salt to taste and garnish with chopped fresh parsley.

Serves 2.

Fat and then Carbs! Latest in Pre-Race Nutrition for Marathons and Ultras

Posted on April 10, 2013 by Jennifer FIsher

Wondering what to eat to easily get through a marathon or ultra race?

Before you binge out on pasta dinners and bagel breakfasts, you might want to take a serious look at what researchers are reporting about “carbo-loading” before a marathon or long endurance event. The days of high-carb diets may be over – well, make that modified — for athletes who want to perform their best on race day, or so says the March 2013 issue of Competitor magazine. New research is suggesting that a low-carb diet may actually have benefits because it trains an athlete’s muscles to be better fat burners.

When muscles can access fat as fuel during a race, glycogen stores are spared and saved for use later down the road – this means “hitting the wall” or “bonking” can be delayed and perhaps even avoided completely. But don’t swear off pancakes just yet. Training day after day on a low-carb diet can leave a runner feeling sluggish and slow because glycogen stores never get topped off. Plus, there hasn’t been any irrefutable, one hundred percent conclusive proof that removing carbs from the diet improves endurance performance. In fact, one study at the University of Birmingham in England found that low-carb runners (41% carbs) reported more fatigue and showed reductions in performance than their high-carb counterparts (65% carbs) during intensive training runs.

Good fat-loading choices on left. Good carb-loading choices on right.

A new pre-race nutrition paradigm that combines the two ‘loading’ approaches is being recommended by experts in the sports performance field. Here’s the plan in a nutshell. About two weeks out from an endurance event, aim to get about 65 percent of calories from fats and continue this high-fat intake for 10 days. This “hall pass” to eat fats doesn’t mean you can pig out on pizza and ding-dongs all day, or really any day. Quality fats from healthy oils, nuts, meats, avocados, whole milk, cheese, eggs, and fatty fish are what should be on the table. During this phase, your body will learn how to tap into fat stores for fuel; and, your training won’t suffer much because you’ll be tapering down anyway.

After 10 days of eating low-carb, high-fat foods, switch to a traditional “carbo-load” diet that incorporates 70 percent of calories from carbohydrates for the next three days. This ensures that your glycogen levels are as high as they can be and are raring to go on race day. Stay away from processed carbs and too much sugar. Instead, top off your tank with high-quality, healthy carbs including whole-grain pastas, breads, and rice along with plenty of fruits and veggies (but, of course, cut the fiber intake 24 hours before event).

A study conducted by the University of Cape Town in South Africa implemented this 10-day ‘fat-load’ followed by 3-day ‘carbo-load’ plan on a group of experienced cyclists. After a moderate two-hour warm-up, the athletes were able to complete a 20k time trial 4.5 percent faster following the new diet protocol. What do you think? Is it worth a try?

To recap:

Day 14 through Day 5 before event: High-Fat, Low-Carb
Day 4 through Day 2 before event: High-Carb, Low-Fat
Day 1: Race!

To give you an idea of what a “High Fat, Low Carb” and a “High Carb, Low Fat” days look like, I’ve come up with a sample menu based on an approximate 2,500 calorie diet.

Movie Night Manna – Crunchy Caramel Almond Popcorn with Coconut Oil & Honey

Posted on April 5, 2013 by Jennifer FIsher

Did you know that the average American scarfs down more than 50 quarts of popcorn per year? I know I eat my fair share. In theory, this whole grain sibling in the maize family is a healthy whole grain snack, low in calories (just 31 per cup, air-popped) and high in dietary fiber. But, more often than not, the “healthy treat” is a real fat and sodium bomb. A study by the Center for Science in the Public Interest revealed that a large tub of popcorn (from Regal Cinemas), holds 20 cups of popcorn with 1,200 calories, 60 grams of saturated fat and 980 mg of sodium. This doesn’t even include the mystery yellow oily substance the concession stand pours on top after asking, “do you want butter with that”?

Store-bought microwave popcorn is even worse. For extended shelf life, the kernels are sitting in artery-clogging trans-fatty oils and use the chemical diacetyl for fake butter flavoring. According to the U.S. Environmental Protection Agency, there are nearly four dozen other chemicals in a package of microwave popcorn including the aforementioned nasty diacetyl. Diacetyl vaporizes at high temperatures and seeps out when you open the bag and breathe in the buttery aroma. Repeated exposure to the toxic steam can actually give you “popcorn lung.” This sounds silly, but it is a serious respiratory disease known as bronchiolitis obliterans.

The good news is that you can make your own popcorn completely free of anything using a brown paper lunch sack. It’s as easy as making toast or boiling water. In celebration of “Caramel Popcorn Day” on Sunday, April 7^th, you can jazz up your plain popcorn with a healthier sweet coating. I hope you love my Crunchy Caramel Almond Popcorn with Coconut Oil & Honey recipe In fact, why don’t you pop in a movie tonight and make this salty-sweet snack can be the starring attraction!

Crunchy Caramel Almond Popcorn with Coconut Oil and Honey

¼ cup organic popcorn kernels
2 teaspoons coconut oil (I am fond of the Now Foods brand)
2 tablespoons honey
2 teaspoon Stevia (2 – 4 packets)
½ teaspoon vanilla extract
1/4 teaspoon baking soda
1-ounce (about 24) roasted, salted almonds
1/2 teaspoon sea salt

Pour popcorn kernels into brown lunch-sized paper bag. Fold down top and place in center of microwave; cook on high for approximately 3 minutes or until kernels have slowed down to popping every three seconds. Set aside.

In 2-quart pot, melt coconut oil over medium-low heat. Add honey and Stevie, stir until well-combined, approximately 1 minute. Stir in vanilla.

Stir in baking soda; this will cause mixture to foam up. Remove from heat and toss in almonds and popped corn. Stir until popcorn is coated with caramel mixture.

It’s fine to eat as is, but if you like it crunchier, place on parchment-paper lined rimmed baking sheet and bake at 250 F degrees for about 30 minutes. Sprinkle with sea salt.

Makes four 1-cup servings.

Take-Out Makeover – Baked Chicken Spring Rolls with Raspberry Chipotle Sauce

Posted on April 3, 2013 by Jennifer FIsher

Get that crispy crunch of an egg roll with virtually none of the fat with this yummy Baked Chicken Spring Rolls with Raspberry Chipotle Sauce recipe. A lightened up version of a take-out favorite, this snack or light dinner option can be made at home snippity-snap, quicker than the delivery guy can even get to your front door.

Inspired by the vegetables already in my produce bin, this recipe is easily adaptable to whatever colorful vegetables (and maybe even fruits for the daring) you need to use up. For convenience, I like a pre-prepared sauce for my spring rolls; Fischer & Wieser Raspberry Chipolte Sauce is a favorite.

Baked Chicken Spring Rolls with Raspberry Chipotle Sauce Recipe

2 teaspoons sesame oil
1 teaspoon dried, ground ancho chile powder
1 Tablespoon minced garlic
1/2 large red onion, diced
6-ounces cabbage blend (I used a coleslaw bag)
¾ cup fresh corn kernels
3 tablespoons fresh minced parsley (more for garnish)
1 lime, juiced
1 tablespoon soy sauce
1 teaspoon dried, ground ancho chile powder
2 cups diced or shredded chicken breast (already cooked)
12 square (7-inch) spring roll wrappers
3/4 cup Raspberry Chipotle Sauce, for serving (I used Fischer & Wieser brand)
Preheat the oven to 400ºF.

In large sauté pan heat up sesame oil over medium-low heat and add chile powder and garlic; sauté for 2 minutes. Add red onions and corn and sauté for 3 – 5 minutes until somewhat softened, but not soggy. Sir in the cabbage, lemon juice, and soy sauce and continue cooking, stirring frequently, for another 2 – 3 minutes. Stir chicken into vegetable mixture. Remove from heat and let mixture cool for 5 minutes.

Arrange the spring roll wrappers on a dry work surface then place 1/3 cup of the mixture in the center of each wrapper. Roll the wrappers snuggly around the mixture, folding the edges inward. Before your final fold, dip fingers in water and then moisten the outer edge of the wrapper to seal the spring roll shut.

Line a baking sheet lined with parchment paper or a Silpat nonstick baking mat and line up spring rolls. Brush the tops of the rolls with olive oil then bake them for 25 – 30 minutes (rotating half-way through) or until golden brown and crisped. Remove the spring rolls from the oven and serve them immediately with warmed raspberry chipotle sauce.

Makes 12 spring rolls.

Nutrition Information:

Race Recap: My Take on Zooma Texas

Posted on April 1, 2013 by Jennifer FIsher

Look Mom, I won!

Well, it’s been more than a week and I’ve had lots of time to reflect about my half-marathon experience at the Texas running of Zooma Women’s Race Series. For the second year, I’ve been honored to be an ambassador for this women-centric race (although men are invited) that empowers women of all ages and abilities to create unforgettable moments with friends and family while celebrating personal running triumphs. Here are my top 10 unforgettable moments and personal running triumphs:”

10. Hill amnesia is a good thing. Even though I ran the course in 2011, I conveniently blocked out memories of the course, choosing to remember blue bonnets rather than the undulating, up-and-down terrain. Both the 13.1 mile and 5k races are run around the gorgeous yet challenging landscape at the Lost Pines Hyatt Resort near Bastrop, Texas. But the good news is that my Jell-O legs were only temporary, and hopefully so again is my memory of the hills!

9. Shout out to my canine crew. In 2011, a scary dog chased me about a quarter mile during the race. Needless to say, I wasted a good adrenaline surge that I would have liked to have expended at the finish. However, my apprehensions this year were allayed when I say that a friendlier canine crew of three was awaiting me both going out and coming back. One big dog and two small yipper-yappers trotted along with me for a good while until they gave up and realized I wasn’t going to stop and play!

8. Always bring your mom along. I know she’s biased in her opinion of me (seeing as she’s put up with me known me for the last 45 years), but every time my mom comes to a race, she boosts me up, tells me just to have fun, and is there to tend to my every need. She carries water bottles, snacks and gear with the skill of a Sherpa, screams louder than anyone else out on the course, and listens to my “woulda, coulda, shouldas” at the finish line.

7. Race day weather is fickle. When you think it is going to be cold, it’s hot – and vice versa. So, it comes as no surprise that this year I showed up in a bra top expecting 60s at the start and 80s later in the day. But it was cold and stayed cold! After the race I had to layer up under towels from the pool area – thank goodness for those blue towels! I think I was totally unrecognizable hiding under them! Note to self, always remember to pack clothing for ever situation, especially if you have a mom willing to hold the bag for you!

6. Lost Pines Hyatt is a gorgeous and relaxing resort; I’m definitely visiting again! Totally my style of camping (I call it “glamping!”), guests can swim in the lazy river, saddle up and trail ride, and then cook s’mores in the fire pit under the stars. No tents here; afterward it’s time to hit the proverbial hay in a plush resort room with down pillows, designer shampoos and cable television.

5. Bacon makes a better pre-race dinner than I thought. Usually I like to have a small beef tenderloin and sweet potato for my meal before a longer race. This exact combo wasn’t on the menu at the hotel restaurant, but I decided not to stress. I split a bacon, arugula, goat cheese and tomato Panini (sweet potato fries on the side) with my mom. No problems the next day.

4. Spurge on your soles. Yes, a good pair of shoes will serve you well in a half-marathon. But I took this a step further by getting a foot massage and hot stone treatment at Spa Django. A one-hour foot massage, can you even imagine?! Ah, my hard-working feet were in pure heaven.

3. Zooma peeps totally rock. This, of course, includes participants, fellow ambassadors, and the dedicated race staff – Brae, Brooke, Tricia. No matter if fast or slow, young or old, half-marathon or 5k, the race was an affirmation of being an athlete or finally owning up to and embracing your inner-athlete. A special shout out to the Texas Muscle Milk Challenge Athletes (including my friend Rhonda). These women stuck to the plan, believed in themselves and accomplished a major goal!

2. Don’t be afraid to sparkle! I’m a little bit of a girly girl but don’t usually show that side of me on “game day.” But, I decided that this run was just going to be about “having fun” and” enjoying the moment” while running as fast as I could – some might think that an oxymoron. But, not me; my gold Team Sparkle Skirt really made it all come together like a dream!

1. It is a real thrill to win a half-marathon and I feel honored and blessed to have done so. Thank you to all the runners who cheered me on, high-fived me, and gave me a “you go girl,” during that part of the course that backtracked on itself (miles 8, 9?). I hadn’t seen any runners up until that point and was drooping both physically and mentally! Y’all gave me a second wind — so much Zooma spirit, thank you!

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The Fit Fork

So Zesty! Lemon Citrus Spaghetti and Shrimp Recipe

Fat and then Carbs! Latest in Pre-Race Nutrition for Marathons and Ultras

Movie Night Manna – Crunchy Caramel Almond Popcorn with Coconut Oil & Honey

Take-Out Makeover – Baked Chicken Spring Rolls with Raspberry Chipotle Sauce

Race Recap: My Take on Zooma Texas