Five . . .err, Make that Fifteen for Friday!

I don’t usually do a “5 for Friday” shoutout, but this week has been full of so many interesting, fun, amazing things that I though I should. Then, I realized I had excessively more than 5 things to share – so, you’re getting “15 for Friday!”  I’m talking about everything from amazing eco-wellness products from Shiftcon, the lotions I put on my face, a really cool app-based, customized meal delivery service, my latest ambassadorships, the 3M Half Marathon, mystery excitement news, and more! You have to read on to find out all the deets!

Jennifer Fisher 3M Half Marathon Austin, Texas 2017

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Favorite Healthy Blender Recipes that aren’t Smoothies + Giveaway

This post and giveaway are sponsored by Hamilton Beach. However, all content, comments, recipes and enthusiasm are my own.

My engine is revving and I’m whirling with excitement to be sharing some of my favorite blender recipes today (including a special nut butter recipe) – you’ll notice there are no smoothies (it’s just too cold for me)! I’m also hosting a giveaway for a new Hamilton Beach ® Professional 1800 Watt Peak Power Blender (ARV $249), whoohoo! This versatile workhorse for your kitchen easily emulsifies oils into dressings, frapees fruit into frozen drinks, purees potatoes into porridge, chops veggies for your moire poux, and makes meat  . . .uh, well, minced meat It also makes child’s play of pulverizing the heartiest seeds and nuts into butter.

Sriracha Six Seed & Nut Butter delicious on wraps, as a dip, made into a sauce or by the spoon!

Check out my recipe for Smoky Sriracha Six Seed & Nut Butter featured today on Hamilton Beach’s Every Day Good Thinking blog. And then, come back to enter the blender giveaway and drool and pin my other favorite blender recipes.

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Get a Grip Workout + ‘Tis the Spartan Race Pass Season

If you want to sign up for a Spartan Race what are you waiting for?!

Save 20% on spartan race code: UBST24-TK88D27

If you’re not training grip, you’re likely sabotaging any chance getting through a Spartan Race burpee free. Reflect back to your last race and count up the number of obstacles that require a strong and lasting grip. These grip-intensive obstacles include the rig, the monkey bars, the bucket carry, the rope climb, the Tyrolean traverse, Tarzan swing, wall jumps, and, lemme see, nearly everything . . . including shaking hands on the podium!

Grip Training for Spartan

By adding grip-training exercises to your workout a few times per week, you can achieve lower-arm and grip gains which will increase your strength to handle more weight and more reps  — or, basically hold on longer! The muscle guys in the gym swear by grip training maximize strength and size, but don’t worry girls – I work out my grip often and don’t have Popeye-sized forearms, pretty sure you have to be genetically predisposed or questionable supplement enhanced for that to happen.

There are three types of grip including. support grip (hanging and holding), crush grip (clenching and squeezing) and pinch grip (pinching). Training these different grips oven overlaps one another, but here are some basic categories of grip-strength exercises:

Hanging – Try to hang from any surface with shoulders fully extended, in the “deadhang” position until failure. Grab onto a variety of surfaces (safety first) including traditional pull-up bars, fat bars, the ends of towels or functional straps (like GripSling … use code thefitfork20 to save 20%) ropes, tree limbs, rafters, vertical pipes — each provides a different challenge to the grip.

Dead hang for grip strength.

Lifting – Grip is always involved in lifting, unless you are doing legs on a machine. The fatter the bar used in your lifts, the more difficult it will be on your grip. That’s why those chubby monkey bars at Spartan Race are harder than the garden variety playground version. A wider diameter bar redistributes stress from the joints and onto the muscles as the weight is transferred to a larger area of the hand.  If your gym has a fat bar, try it. Or, purchase special grips to slide on (check out Fat Gripz), or simply wrap a strap or towel around the bar.

Carrying – Practice carrying objects of different sizes and poundage, your body will have to adjust accommodate the varying loads. Of course, the whole body is involved in toting stuff around, a strong grip can help you hold more and go further. Carries to practice include farmer carry with plates, dumbbells, kettlebells or any other luggable item with a handle. For greater grip gains, try threading a towel through the handle and carry grasping onto the ends of the towel. Also, practice carrying non-handled, heavy objects such as sandbags, pancakes, loaded buckets from the base.

Farmer Carry with a towel for grip training.

Pinching – Improve your pinch grip, and hopefully maintain contact with the Z Wall or Horizontal Climb obstacles, by mastering exercises that require maintaining contact with an item placed between thumb and fingers while leaving palm open. Classic pinch grip exercises include the one hand pinch plate, two hand pinch plate and pinch plate curls.

Pinch Plates exercise for grip strenth.
Example: Pinch Plates
Farmer Carry with a towel for grip training.
Example: Plate Curls

Crushing – Maximize your crush grip strength by squeezing grippers, tennis balls or beer cans. I also think the mobility balls from ACUmobility work pretty well for gripping — save 20% with code AcumobFitFork Look at that grimace below, I’m having my crush grip strength measured.

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Get a Grip Workout will strengthen your lower arms for better obstacle crushing in Spartan and other obstacle course races.

So, ready to give grip training a try? Work in any of the methods I’ve described above, or try this “Get a Grip Workout” I like to do every week.  Use the appropriate poundage for your strength and frame, and progress slowly – these exercises are way harder than they sound, and honestly, the first few sessions you may think nearly impossible (or at least I did).  For those who’ve crushed the workout, I’ve added challenge modifications – have fun!

Save 20% on spartan race code: UBST24-TK88D27

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Disclaimer: Giveaway and promotion of Season Pass sponsored by Spartan Race, however all opinions, comments and enthusiasm are my own.
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Smile at Breakfast with Sandwich Bros. Flatbread Pockets – Win a Year’s Worth!

This is a sponsored conversation written by me on behalf of Sandwich Bros. The opinions and text are all mine.

Sandwhich Bros. Egg White & Sausage Flatbread Pocket Sandwich Life is to short.  I want to wake up and seize the day immediately, but I also want to eat a good breakfast.  This could explain why I’m often fashionably late. My morning meal is often the reason I am running a bit behind, I’m a stickler on eating a protein-rich, balanced breakfast and often the preparation takes more time than anticipated.

TheFitFork.com loves Sandwich Bros. Flatbread Pockets in Breakfast Flavors!I’d say about half the month, my meal prep game is strong – I’ve got meats pre-portioned in the freezer and waiting to be tossed into egg scrambles or I’ve made master mixes of my protein mug cakes.  But there are admittedly weeks when the frenetic pace of managing work, training and crazy-busy family schedule has me falling off pace. But, thank goodness to one of my new favorite finds for the freezer – Sandwich Bros. Flatbread Pocket Sandwiches in their breakfast flavors.

 

Packaged individually, family members can grab a Pocket out of the freezer and make a protein-rich breakfast in less than 2 minutes with absolutely no stress or thinking. I don’t think too well before a couple cups of coffee!  Another plus, they are “ Really…Really Tasty!”

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I love the Egg White & Turkey Sausage variety, this flatbread pocket is filled with a fluffy egg white cheddar omelet and lean Jones® sausage patty. If counting calories, you’ll be happy to learn this breakfast item has only has 150 calories per serving and 4 weight watchers points. The only macro I track is protein, with a goal of 25 – 30 grams per meal. Getting enough protein in the morning helps you start the day right, providing longer-lasting energy, promotes satiety, aids in muscle management, and can prevent unhealthy snacking later in the day.

This yummy Egg White & Turkey Sausage has 11 grams of protein, that’s really good considering only 150 calories! I’ll typically pair this low-cal breakfast entree with a small sugar-free Greek yogurt topped with fruit for another 18 grams of protein. I’m totally winning breakfast, and I only opened a few wrappers!

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When I’m feeling fancy, I pull open my produce drawer to see what veggies I have to stuff in my flatbread pocket to add even more nutrition. Today I found spinach and tomatoes! Mushrooms, peppers, zucchini, and onions make yummy stuffers too. Add the veggies to the pocket before or after microwaving, depending on the texture you prefer! It’s so easy!

dsc_0359There are other Sandwich Bros. Flatbread Pocket Sandwiches for breakfast including Egg & Cheese, Sausage & Cheese, and Turkey Sausage and Cheese. They also make other flatbread sandwiches that work for a quick lunch, dinner or snak.  Get a COUPON and try them yourself – you can find them at Walgreens, Walmart and Sam’s Club along with other locations. Start the day off right and get that #SandwichBrosSmile

Win a YEAR supply of Sandwich Bros. Flatbread Pocket Sandwiches - enter at thefitfork.com

In addition to the COUPON, here’s a deal you don’t want to miss! I’m hosting a giveaway and one lucky entrant will win an entire year’s supply of Sandwich Bros. Flatbread Pocket Sandwiches – 52 free product coupons (to use on 4-ct or 6-ct boxes)!  Whoohooo, if you win, breakfast problems will be solved for a good long while! Enter via the Rafflecopter app below:

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Pumpkin Vanilla Chai Protien Oats + #Giveaway for Hot Cereal / Rice Cooker

This post and giveaway sponsored by Hamilton Beach, however all opinions, comments, content and enthusiasm are my own.

One morning this summer I made a family favorite recipe for Pumpkin Protein Muffins. When the kids woke up to the amazingly “autumn” smell of cinnamon, nutmeg and pumpkin baking, they were disoriented. . .. but excited, nonetheless.! “Is it already Thanksgiving, mom? Did we sleep through the first day of school and Halloween and wake up in the middle of the fall holidays?” 

By the way, I’m giving away a really awesome Rice & Hot Cereal Cooker from Hamilton Beach this week – this counter top appliance will Change. Your. Life.  Hop to the bottom of the post to enter.

Pumpkin Vanilla Chai Protein Oats in Hamilton Beach Rice Cooker

That got me to thinking. Why DO we primarily limit cooking and baking with pumpkin to the months of September through December?  While fresh pumpkins may be seasonal, the canned puree is equally as nutritious and a heck of a lot more convenient. Pumpkin ( a fab source of fiber, vitamins Vitamin A, and healthy complex carbs) is a veggie I’d like to see more of in my life for the entire year!  And, so here I am in September, as cliché as it may be, sharing a pumpkin recipe – but, good gourd, this one is workable into anyone’s busy schedule, 365.

Pumpkin Vanilla Chai Protein Protein Oats -- 288 calories, 26g protein, fiber and healthy carbs to fuel your day or workout. Plus, this recipe is made in a rice cooker in just 5 to 10 minutes.

Pumpkin Vanilla Chai Protein Oatmeal – why, hello creamy pie-and-coffee-shop inspired morning concoction that is actually as nourishing as delish. I’ve used a blend of old-fashioned oats mixed with my favorite seeds (hemp, chia, flax, pumpkin – you can tweak as you like) along with pumpkin puree, creamy almond milk, and vanilla protein powder to bring each serving into the approximate 25g protein range which is what I strive for at my morning meal

Now Foods Products used in Pumpkin Protein Oats from thefitfork.com

***Please note, the recipe nutrition will vary based on the protein powder you use (I used Vanilla Whey Isolate from Now Foods) and mix ins (I used the Triple Omega Seed Blend from Now Foods) . With just 288 calories per hearty serving, I’ve kept this sugar-free recipes under 300 calories buy using my preferred cup-for-cup measure sugarless sweetener (Sugarless Sugar Baking Blend from Now Foods).

In a rush? This recipe takes less than 15 minutes to prepare. If you’re in a super morning rush, set everything out in the rice cooker (except the perishables) the night before and finish off in the morning. Oh, and did I mention that there is caffeine built right into this recipe thanks to steeping chai into the liquid used to make oatmeal. It’s genius.  Of course, please use caffeine-free tea if you are sensitive.

hamilton-beach-rice-cooker-2Did you notice how I alluded to a Rice Cooker? The convenience factor here is that I’ve made this pumpkin oatmeal recipe in a Rice Cooker!  You heard me right – rice cookers aren’t just for cooking rice anymore, you can make some amazing recipes in a rice cooker like cheesy grits, steamed salmon with rice and veggies, chocolate cakes and more!  I’ve made my recipe in the 4-20 Cup Rice and Hot Cereal Maker from Hamilton Beach, it’s the best small kitchen appliance evahhhhh!  I’m giving one away, jump to bottom of post to enter!

hamilton-beach-rice

I resisted getting a rice cooker for a really long time, thinking it would just hog up space in my cabinets and rarely get used – not the case! It’s more of a “multi” cooker than a “rice” cooker and I it at least once a week to prepare a meal for the family – even my teens know how to make simple recipes for dinner in it. Plus, with a 20-cup capacity, it’s perfect for meal planning – I often double or triple my batches of rice, quinoa, oats or whatever I have going in in the cooker and then freeze portions for later in the month.  It’s a busy mom’s best friend!

Have you cooked anything unusual in a rice cooker? What is your favorite fall flavor? Should pumpkin be a year-round thing? Please share in the comments – XOXO, Jennifer

Enter Giveaway Here:

 

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Pumpkin Vanilla Chai Protein Oatmeal (Rice Cooker)
Prep Time
2 mins
Cook Time
13 mins
Total Time
15 mins
 
Enjoy the delicious flavor of pumpkin in a warm and nourishing bowl of oatmeal that has been pumped up with protein powder and seeds. Whips up in 10 minutes in rice cooker!
Cuisine: American
Servings: 4 servings
Ingredients
  • 1 cups unsweetened Vanilla Almondmilk
  • 1 1/4 cup water
  • 3 chai tea bags
  • 1 1/2 cups old fashioned oats
  • 1/4 cup "nutrition boosts" like seeds, nuts, etc I used blend of chia, hemp and flax seeds (can sub additional 1/4 cups oats)
  • 1 cup vanilla protein power of choice I used a whey
  • 1/4 cup “cup-for-cup” measure equivalent sugar baking blend
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 cup unsweetened pumpkin puree (not sugary pie filling)
  • Optional Garnishes Greek yogurt, pumpkin seeds, honey pecans, etc.
Instructions
  1. Add almond milk, water and tea bags to large glass measuring cup and microwave until hot, approximately 3 minutes. Remove from microwave and let steep another 3 minutes. Discard tea bags and set liquid aside.
  2. In bowl of rice cooker, add oats, nutrition boosters (seeds, etc), protein powder, sugar substitute, cinnamon and nutmeg. Mix together until combined.
  3. Add pumpkin to bowl and pour in milk/tea mixture. Mix together until everything combined.
  4. Put lid down on rice cooker. Set timer for “heat/simmer” for 5 to 10 minutes until thickened to desired consistency. I prefer mine thicker!
  5. Serve warm in bowls with Greek yogurt and pecans or other garnishes. May store leftovers in refrigerator for days or in freezer for 6 months.
  6. To make in microwave, place all ingredients in 2 quart lidded casserole and microwave on high for 4 to 6 minutes, stirring halfway.