Baked-and-Better Chocolate Protein Donut Recipe for National Donut Day!

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It’s all about donuts this week; National Donut Day is on Friday, June 1st! Keep reading for donut recipe below!  As far as guilty pleasures go, this sweet treat ranks right up there as a go-to goodie whether morning, noon or night. While more than 10 billion donuts are made per year in the United States alone, I never really imagined that health-conscious runner types would be consuming their fair share. But, apparently so – and not even behind closed doors! Case in point, the annual Krispy Kreme Challenge in Raleigh, NC that attracts nearly 8,000 sugar-slash-jogging junkies who run 2.5 miles, stop and eat a dozen donuts each and then turn around and gut it back to the finish. Even one of my own favorite hometown races, Chuy’s Hot to Trot in Austin, serves up glazed sugar donuts and the company of “Elvis” himself as a post-race treat.

Of course, eating these carbo-bombs on a regular basis is not such a good thing; at some point your body is going to rebel — and that’s going to manifest as sugar crashes, unwanted weight and slower finish times. But don’t start grieving the goodbye just yet. My recipe for Baked Chocolate Protein Donuts will satisfy your sweet tooth and keep you fueled up through the morning with 7.5 grams of protein (each) – that’s more than an egg!

Baked-and-Better Chocolate Protein Donuts

For Donut Batter:

  • 3/4 cup almond flour (also called Almond Meal)
  • 1/2 cup chocolate protein powder
  • 3/4 cup whole-grain flour
  • ½ teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 3 tablespoons unsweetened cocoa
  • 3 tablespoons Truvia sweetener (Stevia)
  • ¼ cup egg whites
  • 1 tablespoon canola oil
  • 1/3 cup water
  • Baking spray

For Glaze:

  • ¼ cup semi-sweet chocolate chips
  • 2 teaspoons unsweetened coconut milk (or other non-dairy milk)
  • ½ teaspoon vanilla extract

Preheat oven to 325. Mix first eight ingredients together in medium mixing bowl. Add egg whites, canola oil, stirring until well-combined. You can add a tad more or less water to achieve desired batter consistency which should be fairly thick. Mist mini donut pan with baking spray. Fill each mold 1/2 full with batter with a spoon or using a Ziploc bag to “pipe” in. Bake 8 minutes. Remove from pan and cool on wire rack.

In small microwave safe bowl, heat chocolate chips 20 seconds at a time, stirring in between until completely melted and smooth.  Stir in milk and vanilla.  While glaze is still warm, dunk tops of each donut in glaze or drizzle across the tops with a spoon. Makes 12 mini donuts.

Nutritional Information (per 1 donut with glaze):  Calories 106, Total Fat 5.4g (1.0 saturated, 1.2 polyunsaturated, 2.8 monounsaturated), Cholesterol 0.2mg, Sodium, 54mg, Potassium, 143mg, Total Carbohydrate 9.1 g (dietary fiber 2.0g, sugars 2.0g), Protein 7.5g.

Note: if you don’t have a mini-donut pan, you can substitute a muffin pan. Or, hook yourself up with one through the Amazon link below. Also, you’ll find some of the other “stuff” used in this baked doughnut recipe.

 

Pre-Race Paleo Pancakes Recipe

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What to eat for breakfast, that’s a sorely overlooked yet oh-so important detail in my overall race-day strategy. Even though it’s super portable, a banana isn’t usually enough. If I grab a bagel or something bready, I know I going to have a carb crash before the start-line gun goes off. If I munch on a protein bar, sometimes it hits my stomach like a brick. Eat nothing and I’ll be whimpering at the notorious “wall” way earlier than anticipated. What to do?!

“How about my pancakes?” suggested my friend Stephanie from St. Louis, a runner, CrossFit coach and Paleo diet devotee. Now, before you freak out, these are not the syrupy, sugar-laden hotcakes that have been a staple of many a Sunday brunch. These pancakes strike a beautiful balance between the natural carbohydrates found in fruit and the long-lasting protein supplied by eggs and nut butters – throw in a little ground flaxseed, known to improve the metabolism of fats (especially helpful with endurance sports), and you’ll be fueled for a good long way!

If getting out the door, let alone actual cooking, is an issue when the 4am or 5am race-day alarm clock goes off, you can make these Paleo Pancakes the night before and pop them in the microwave to reheat. Make sure to check out Stephanie’s other collection of really yummy Paleo-friendly recipes (think caveman-style cooking updated for today) at 1-2-3 Cook – Paleo Style

Pre-Race Paleo Pancakes

2 medium bananas, mashed
2 large eggs
1/4 cup almond or sunflower butter
2 tablespoons ground flaxseed
Non-stick baking spray
Garnish: assortment of fresh berries

In a medium bowl, work peeled bananas with back of fork until mushy. Mix in eggs until well-combined; next stir in nut butter and flaxseed until incorporated into batter. Spray small skillet with non-stick backing spray and spoon in 1/3 of batter. Cook over medium heat, covered with lid, until top is bubbly and sides begin to pull away from pan. Flip and cook 1-2 more minutes. Repeat with remaining batter. Top with fresh berries. Makes 3 pancakes.

Say Goodbye to ‘Rank Stank’ with ShowerPill Athletic Body Wipes- A Giveaway!

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Athletic wipes that prevent eliminate germs, keep you fresh on the go.

A portable way to stay fresh and kill harmful germs on skin.

Hello, this is the mother in me speaking – I’m concerned about your personal hygiene. Whether you feel sticky, stinky or are worried about dangerous bacteria lurking in public places, ShowerPill is the perfect product for you. ShowerPill isn’t a “pill” at all, but instead an athletic body wipe designed to keep you fresh and clean while on-the go. These good-sized, thick 9×8 inch premium moistened antibacterial body wipes have the versatility to kill germs found on the dirtiest, smelliest wrestler yet are gentle enough for us more delicate ladies. The alcohol-free, moisturizing formula is proven to kill more than 99.99% of germs – the nasty Staphylococcus Aureus (MRSA) or Escherichia Coli (E Coli) don’t stand a chance.

It was hot and humid today in Austin, so I decided that a ShowerPill post-race wipe down was in order after my morning 5k – we had to leave to go straight to a lunch event. I was impressed with how soft and thick the wipe was (way more plush than a baby wipe) and it left me feeling clean without any overly-perfumed or sticky residue.  Now, I am in no way advocating the use of ShowerPill athletic wipes as a long-term solution to showering (but oh how my 9 year-old son would love that), but it does offer a quick, convenient fix for the ripe runner, sweaty cyclist or grossed-out gym goer.  You could also use these toss-away towels to freshen up after a long plane ride or a day at the beach.

Each box of ShowerPill has 10 individually-wrapped wipes that can be proactively stashed in a purse, gym bag, suitcase, desk drawer or wherever! For you lucky, lucky readers I am offering two times the ShowerPill fun — a giveaway with two winners and a special discount code that can be used for 10 % off your entire purchase of ShowerPill via Amazon.com (click through below and enter claim code RUNNERS2  — offer valid until May, 17, 2012 )

Giveaway:

Two winners will receive one 10-pack box each of ShowerPill Athletic Body Wipes (ARV $12.50 each)

Entry Period: May 5, 2012 through May 20, 2012

Entry Methods (6 different ways): 

  1. Like ShowerPill on Facebook and post separately in ‘leave reply’ below that you ‘liked’.  (1x entry)
  2. Like The Fit Fork on Facebook  and post separately in ‘leave reply’ below that you ‘liked’.  (1x entry)
  3. Follow @showerpill on Twitter and post separately in ‘leave reply’ below that you ‘followed’. (1x entry)
  4. Follow @thefitfork on Twitter and post separately in ‘leave reply’ below that you ‘followed’. (1x entry)
  5. Subscribe to email list found on right sidebar of The Fit Fork where it says ‘enter your email address’ – don’t forget to confirm subscription email that comes via Feedburner. Post separately in ‘leave reply’ below that you ‘subscribed’. (1x entry)
  6. Post to ‘replies’ below with which sport or activity you’d use ShowerPill after. (1x entry)

 Open to U.S. and Canadian entrants, 18 years or older. Void where prohibited by law. This Giveaway is brought to you by The Fit Fork and is not sponsored, endorsed or administered by, or associated with Facebook. For complete giveaway rules please click HERE. 

Sweet, Spicy & So Good For You – Watermelon with Fruit Salsa Recipe

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Watermelon health benefits

Nothing says ‘welcome to warm weather’ better than a big juicy chunk of watermelon. Plus, this super-sized fruit is packed with all sorts of health benefits for the active person –vitamin A for eye and cell health, vitamin C to prevent cell damage and strengthen immunity and vitamin B6 to help brain function and aid in the conversion of protein into energy.

Watermelon also has the highest concentration of the powerful antioxidant, lycopene, of any fruit or vegetable around – even more than the publicity-hogging tomato.  Also of interest to athletes, watermelon is a great source of potassium, a mineral that aids in muscle and nerve function, helps balance electrolytes, and can lower the risk of high blood pressure. And, watermelon is hydrating – it contains 92% water, that’s why it tastes so good post-workout.

If you are looking for a yummy yet healthy dessert to celebrate your sports achievements or for a backyard barbeque, watermelon is the answer. Serve it up plain and simple in those signature wedges with the rind on or try this delish-and-nutrish recipe I created that was published in the August 2006 issue of Better Homes and Gardens.

BHG prize tested watermelon recipe

Watermelon with Fruit Salsa

  • 2 kiwi fruits, peeled and chopped
  • 2 mangoes, seeded, peeled, and chopped (2 cups)
  • 2 cups chopped fresh strawberries
  • 1 small fresh jalapeno chile pepper, seeded and finely chopped (about 1 Tbsp.)*
  • 1/ 4 cup snipped fresh mint
  • 2 tablespoons lime juice
  • 2 tablespoons honey
  • ½ cup fresh raspberries
  • 8 1 inch slice quartered watermelon
  • 1 pint lemon or lime sorbet or sherbet

In a large bowl combine kiwi fruits, mangoes, strawberries, jalapeno pepper, mint, lime juice, and honey. Gently stir in raspberries. Serve immediately or cover and chill up to 4 hours. Serve over watermelon quarters with sorbet.  *Wear gloves when chopping jalapeno to prevent volatile oils from burning your skin and eyes

Makes 8 servings.

Nutrition facts: Servings Per Recipe 8, Calories 220, Protein (gm) 3, Carbohydrate (gm) 55, Fat, total (gm) 1, Dietary Fiber, total (gm) 4, Sugar, total (gm) 45, Vitamin A (IU) 2041, Vitamin C (mg) 83, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 1, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 32, Sodium (mg) 10, Potassium (mg) 541, Calcium (DV %) 40, Iron (DV %) 1, Percent Daily Values are based on a 2,000 calorie diet

Who Cares About Getting Older With Legs Like These?

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For those us getting older (and really who isn’t?), the importance of regular physical exercise is important in so many ways – keeping obesity, heart disease, diabetes, high blood pressure and other chronic problems away. Running, biking, swimming and other physical activities have also been proven to maintain muscle mass and strength, according to a recent study conducted at the University of Pittsburg.

Most of us have fearfully read in fitness magazines that the loss of more and more muscle is inevitable with each passing year. In fact, past studies report that in the decade between 40 and 50 years, a person loses 8 percent of muscle mass – and each future decade results in an even greater percentage loss. Now, this has always made me wonder if I will just be some big blob of fat and bone by the time I’m 70 or 80 or older.  I want to be a strong, healthy older person, not some frail lady with strength, balance and mobility issues that stem from barely-there muscle mass.

Strong legs at any age thanks to vigorous exercise.

The good news is that this investigation, headed by Vonda Wright, MD (an orthopedic doctor), looked at physically active adults for their research, not the sedentary adults that make up the research groups of most past studies.  The levels of both subcutaneous and intramuscular adipose tissue (that’s fat y’all) were quantified via magnetic imaging in the legs of 40 high-level recreational athletes between the ages of 40 and 81 years, fairly serious athletes who worked out 4 to 5 times per week. The results are readily apparent in these cross-section photos of the quadriceps area (see photos). There is virtually no difference between the 40 year old triathlete and the 70 year old triathlete – in fact, it looks like the young guy has just a touch more subcutaneous fat (gasp).

Personally, I enjoy a juicy, fat-marbled steak — but on my dinner plate, not my legs! You have to agree these photos are instant motivation to get out there and run, walk, bike, swim, climb a mountain or whatever makes you active!

Check out the full white paper on this study at Physician and Sportsmedicine: Volume: 39 No.3