Yoga Workout for Active Recovery + Daily Multi-Vitamin for Wellness!

Posted on June 13, 2016 by Jennifer FIsher

Training is hard. Rest days are harder, often they can be a hard pill to swallow! I hear this from dedicated runners, triathletes CrossFitters, obstacle course racers, weight-lifters and other hard-core athletes all the time. In fact, I often fight the urge to workout 365, even when I know rationally that my body needs adequate time to recover from a hard effort on the track or in the gym. In part, it’s this drive to go balls out regardless of pain and suffering that distinguishes winners from losers on game day. However, keeping this mindset every day of the week can wear you down mentally, tear you down physically and get you stuck in a rut where you’ve plateaued and are no longer making gains.

But who among the athletic elite (and even us regular people just striving to be the best we can be) want to sit around on the couch all day, waiting for some sort of generic mandate of “not moving a muscle” to pass?! That’s not really the best option mentally and physically either. Activities on these light load days should take into consideration your current fitness level and fatigue felt from the previous workout – less volume, less intensity (less than 60% effort) and keeping it fun are the key points! My go-to active recovery day includes a short walk followed by a gentle, stretching yoga sequence to help flush out toxins and encourage mobility so I’ll be ready to go harder the next day! Here is one of my favorite active recovery “Rest Day” Yoga Workouts:

Getting enough sleep (7 to 8 hours would be optimal), rehydrating with plenty of water (check out my post on 50 Shades of Pee) and eating well with a focus on fresh vegetables and fruit paired with lean proteins are also important to workout recovery.

Another important part of recovery is eating right, right?! Most of us are aware that carbohydrates metabolize into the quickly-sourced energy that powers performance and that consuming a protein-rich snack post-workout (in a 3:1 to 4:1 carb to protein ratio) helps repair muscle and tissue taxed by exercise. But what you eat every day, day in and day out, has a profound effect on athletic performance too – you can’t outrun a poor diet!

In addition to eating a balanced diet of lean proteins, fresh fruits and veggies and healthy whole grains, I I also take a daily multivitamin to make sure my bases are covered. Every Woman’s One Daily Multivitamin from New Chapter caught my attention from the hundreds (if not 1000s of different brands out there) because of the way that it’s made. These vitamins are fermented with probiotics and whole foods and gentle enough to take any time – even first thing in the morning on an empty stomach! I’ve never feel woozy or nauseous after taking any of their products.

Every Woman’s One Daily Multivitamin from New Chapter is ideal for active women because it contains extra nutrients for energy support, stress support†, immune support and bone support.* And, this award-winning vitamin (BEST Multivitamin Award. Delicious Living 2016 Supplement Awards) is Non-GMO Project Verified, made with certified organic vegetables & herbs, vegetarian, kosher, gluten free and has no synthetic fillers. I love how they are equally helpful to the planet as they are to us – all ingredients are mindfully and sustainably sourced!

You can purchase Every Woman’s One Daily Multivitamin at a number of online retailers including Amazon.com– love how I can usually get free shipping and also save by setting up a subscription (because, it really sucks to run out of vitamins)!

Yoga for Active Recovery + #NewChapterVitamins for Everyday Wellness #Ad

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What are your tips for recovery and general wellness for an active lifestyle? Are you racing competing, training or taking it easy this weekend — please share in the comments, I’d love to chat! XOXO — Jennifer

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, care, or prevent any disease.

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

DIY Garlic Pizza Sauce and Saucesome Food Pairings

Posted on February 10, 2016 by Jennifer FIsher

Yeah, yeah . . . National Pizza Day was yesterday. I may be a day late, but definitely not a dollar short with this easy-to-make homemade garlic pizza sauce recipe that will take your pie to the next level. Store-bought sauces can be kind of pricey, especially the better ones – but my creation saves you some dough (see what I did there?) that can be put towards your favorite fresh toppings. Personally, I love Campari tomatoes, spinach and roasted garlic – but the kids are pepperoni addicts all the way. As for the crust, I’m staying out of the crust controversy – pan crust, thin crust or even cauliflower-carrot crust, it’s up to you. Make it your way, I’m just here to share the sauce. The secret to this pizza sauce recipe is a can of “fire-roasted” tomatoes and Instantly Fresh herbs – I’m a big fan of these freeze-dried herbs and garlic from Litehouse Foods, but you can also use regular dried herbs or fresh if feeling fancy. Those not in the know would think this hearty sauce had been simmering all day on the stovetop and not whipped up at warp speed in a blender. Make a double batch and freeze for a busy weeknight dinner solution. Other recipes that are insanely good with this pizza sauce: Egg & Zucchini Ragu More Eggs . . .Portabello Eggs Inferno: Dip Roasted Spicy Creole Shrimp into Pizza Sauce (instead of cocktail sauce):

DIY Homemade Garlic Pizza Sauce to Pour on Saucesome Things #CLblogger #Fitfluential #InstantlyFresh

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So, what is your favorite topping for pizza? Dare I ask, what is your sauce strategy? Do you cut your pizza in wedges or squares? Do you consider pizza something for a “cheat” day or a well-balanced, hand-held meal? Please share in the comments – XOXO, Jennifer

Linking up with Running On Happy and The Fit Foodie Mama

DIY Garlic Pizza Sauce and Saucesome Food Pairings

Prep Time

2 mins

Total Time

2 mins

No pre-packaged pizza sauce here, this easy homemade recipe takes your pie (and pasta) to the next level, saves money and lets you control the spice.

Course: Condiment, Main Dish

Cuisine: American, Creole - Cajun, Italian

Servings: 16 servings

Ingredients

1 15-oz can fire roasted tomatoes, drained
2 tablespoons oplive oil
1 tablespoon red wine vinegar
1 tablespoon minced garlic
1 teaspoon dried oregano
1 teaspoon dried thyme
1/2 teaspoon black pepper
1/2 teaspoon dried red pepper flakes more or less to taste

Instructions

Add all ingredients to blender and blend for approximately 45 seconds or until ingredients combined and tomatoes broken down but not completely pureed. Spread out sauce thinly on prepared pizza crust. Makes sauce for 3 medium or 2 large pizzas. Store leftover sauce in refrigerator or freeze in air-tight zip-top plastic bag.

Comforting Chicken & Rice Soup Recipe – Really Helps You Feel Better!

Posted on January 2, 2016 by Jennifer FIsher

This is a bad news, good news post. Unfortunately, it’s that time of year when the sneezes, sniffles and the stuffy-head crud comes on. But the upside is that a comforting bowl full of chicken soup (your grandmother’s remedy) actually has some merit to making you feel better — plus, it tastes great too!

I whipped up a huge batch of my Best-Ever Chicken and Rice Soup when the kids came back from our recent trip to the mountains feeling under the weather. I had them licking their colds . . . and the bottom of their bowls in record time.

Dozens upon dozens of scientific studies have investigated the basis for this centuries-old remedy — from how the hot temperature unblocks stuffy airways to how the zinc found in certain ingredients might just shorten the length of a cold. Science aside, it’s pretty much agreed on that slurping up soup helps keep you hydrated, chases away chills associated with fever and reduce certain annoying symptoms of being sick. Plus, the addition of turmeric, a golden spice related to ginger, helps to provide the antioxident power you need to start feeling better.

If you’re not feeling up to par, please see a doctor to make sure it’s nothing serious. But, I’d also highly recommend a batch of my Best Ever Chicken and Rice Soup.

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This easy soup recipe is also ideal for light dinner and lunch leftovers to keep your wellness in check every day of the year. Plan ahead and double the recipe – freeze in single serve portions for busy or sick day convenience.

I’ve used Instantly Fresh Italian Herb Blend as a recipe shortcut to lighten and brighten the broth – it’s a medley of basil, oregano, garlic, red onions, red pepper, marjoram, rosemary and sage conveniently bottled together. I love these freeze-dried Instantly Fresh Herbs by Litehouse Foods — they have a huge assortment (I also love the Mint). Find them in the produce section or herb aisle of your grocery store. Head over to my Instagram profile (@thefitfork) now through this Monday (1/4) at midnight for a flash giveaway for three free product coupons. Look for my Chicken Soup photo and follow the post instructions to enter.

Comforting Chicken and Rice Soup #FeelBetter #BowlofLove #SoupMonth

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Do you have a home remedy for times when you’re feeling under the weather? What is your favorite soup? Please share in the comments below, XOXO — Jennifer

Best Ever Chicken & Rice Soup

Prep Time

15 mins

Cook Time

1 hr

Total Time

1 hr 15 mins

Course: Soup

Cuisine: American

Servings: 8 large bowls

Ingredients

1 cup (dry) white or brown rice (plus water to cook rice)
8 cups additional water
1 pound boneless, skinless chicken breast
8 cubes chicken bullion
2 tablespoons olive oil
1 large white onion, finely chopped
1 medium yellow bell pepper, seeded and finely chopped
2 long celery ribs, finely chopped
2 large carrots, finely chopped
2 cloves minced garlic
1 teaspoon ground turmeric
2 tablespoons Instantly Fresh Italian Herb Blend
4 tablespoons butter
4 tablespoons all-purpose flour
salt and pepper to taste

Instructions

Prepare rice according to package instructions. Set aside. In large stock pot, boil chicken breasts in water for 15 to 20 minutes or until no longer pink inside and internal temperature reaches a minimum of 165 F degrees.
Remove chicken breasts from pot, but do not discard water. Skim off any residue not desired in soup. When chicken is cool enough to handle, pull apart with fingers or fork into large shreds. Add back to pot with water. Add bouillon cubes. Turn heat to medium low and simmer, stirring occasionally.
Meanwhile, add olive oil to large skilled and bring to medium high heat. Add chopped onion, bell pepper, celery, and carrots. Sauté for 5 to 7 minutes or until vegetables are softening. Add garlic and continue to cook for 1 more minute.
Add vegetables to stock pot with chicken. Return skillet to stove top. Add Instantly Fresh Herb Blend to pot with chicken and vegetables, keep simmering and stirring occasionally.
To make thickening roux, melt butter in skillet over medium heat. When butter is beginning to bubble, whisk in flour and stir constantly and quickly for several minutes, or until it has turned a light golden brown. Remove skillet from heat and allow roux to cool a bit.
Once roux is no longer hot (can be warm), scrape into stock pot and stir well to combine. Stir in prepared rice. Season with salt and black pepper to taste. Continue to simmer soup for 15 more minutes, or until everything heated through.

Gluten Free Asiago Almond Crackers – Artisan Cheeses

Posted on September 5, 2015 by Jennifer FIsher

I’d love to be in New York City this Labor Day weekend, binging out on fabulous foods and Broadway shows. The last trip I took to the Big Apple with my mom, we took in a show every night for nearly a week – such an entertaining escape from reality! Check out the sweepstakes at the end of my post sponsored by Stella® cheeses; the winner and a guest will enjoy a trip to NYC to take in a show, dinner and the sights – it could be you!

While I’m not doing a Broadway boondoggle this fall, the hubby and kids do what we can to take in the ample arts and events in Austin – last week we sat in jaw-dropped amazement at Kooza by Cirque de Soleil and tonight the family is just taking it easy with a movie at home. I’m trying to keep my diet cleaned up now that I’m deep into training for Spartan Beast and a subsequent marathon and have retooled my salty snacks too be less processed, gluten-free and more protein-oriented.

For tonight’s movie (Wild), I whipped up a batch of Gluten-Free Asiago Almond Crackers – bite-sized, crispy and filled with grain-free goodness. Not only to these herby crackers work for folks with gluten intolerances, they also fit into a Paleo (paleo-ish) diet that is willing to allow for a bit of cheese and butter.

Made with artisan cheeses, my Gluten-Free Asiago Almond Crackers are sophisticated enough for a fancy cocktail party – but the kids love them as well. They’re actually not at all difficult to make and a sensible snack option you can feel good about feeding your family with ingredients that include Stella® cheeses, gluten-free baking mix, almond meal, flax seed, thyme and butter. Simple goodness!

When rolling out the gluten-free crackers, it’s easiest to do so between parchment or wax paper – use your favorite little cookie cutter or use a pizza cutter to make squares, diamonds or other shapes. I would also strongly suggest baking on Silpat or a sheet of parchment to prevent sticking and burning. The crackers made using Italian-style cheeses can be frozen for up to six months, so make a couple extra batches!

I really loved using the Asiago from Stella® cheeses – it had a distinct, aged flavor and natural saltiness that added addictive yumminess to the recipe without having to add extra salt. I’m a little bit of a cheese snob and Stella® cheeses really rock – made with old world craftsmanship and a rich dairy heritage that dates back to 1923, this company makes all sorts of cheeses from shredded to crumbled and sharp to sweet. Some of the products I think you’ll love are the Asiago (used in recipe feature), Rosemary Medium Asiago, Fontina, Fontinella®, Italian Sharp, Mozzarella, Parmesan, Mediterranean Parmesan, Provolone, Ricotta, Romano and Black Pepper Romano.

So, back the sweepstakes I hinted at earlier – enter here for a chance to win a trip for two people to New York City with a $500 gift card, dinner for two, and two tickets to a Broadway show. You may enter once per e-mail address per day through October 31, 2015. For full rules, please visit Stella® cheeses. : #StellaTakesManhattan

Visit Stella Cheese on Pinterest for more mouth-watering recipe inspiration!

Visit Stella Cheese on Instagram and Facebook too!

Gluten Free Asiago Almond Crackers #StellaCheeses #StellaTakesManhattan #QualitySince1923

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What’s the best movie, show or concert you’ve seen lately? What is your favorite “event” snack? Please share in the comments below – XOXO, Jennifer

Gluten Free Asiago Almond Crackers - Artisan Cheeses

Prep Time

20 mins

Cook Time

10 mins

Total Time

1 hr 30 mins

Deliciously savory, cheesy and herb-y, these gluten-free crackers are a delicious snack or addition to your appetizer spread when entertaining.

Course: Appetizer, Snack

Cuisine: American, Italian

Servings: 12 servings

Ingredients

6 ounces grated Asgiago cheese
3/4 cup gluten-free baking blend
1/4 cup almond meal
2 teaspoons flax seed
2 teaspoons dried or fresh chopped thyme
4 tablespoons cold butter
4 tablespoons very cold water

Instructions

Add flour, almond meal, flax seed thyme and cheese to work bowl of food processor. Pulse food processor to blend.
Add one tablespoon of butter at a time, pulsing between, until dough is crumbly.
crumbly. Slowly drizzle about 4 tablespoons of ice water into dough while food processor is on. Stop adding water as soon as the dough is moist enough to start pulling off edges of work bowl.
Place ball of dough onto parchment paper. Flatten into a thick disk, wrap the dough up in the paper, and chill in the refrigerator one hour to overnight.
After chilling and ready to make, preheat oven to 350 degrees.
Roll dough between two pieces of parchment paper until it is evenly 1/8 inch thick. Use pizza cutter to cut dough into squares or use small cookie cutters to punch out shapes. Place uncooked crackers on a parchment-lined baking sheet into top one-third of preheated oven (to prevent burning).
Cook for 8- 10 minutes until lightly golden brown. Let cook for 5 minutes. Store in air-tight container.

How Stress Affects Running and Workouts plus Mood-Boosting WOD

Posted on March 5, 2015 by Jennifer FIsher

Regardless of your life stage or what precautions you take, stress can pile up with an assortment of family, work, school, health and money issues. That’s just life. Over the years, I’ve managed my stress through running, working out and, more recently, yoga. Exercise helps me take my mind off problems (most of which are out of my control anyway) and focus on living in the moment. Plus, the physical aspect of exercise creates endorphins and other happy hormones that help the brain and body cope better with stress. Research has shown that physically active people have lowered levels stress, anxiety and depression –even just a brisk 10 minute walk can alter your attitude.

Bloody knees after box jumping while grumpy and distracted.

So, while it is a GOOD THING to exercise in the name of stress management, there are certain things to look for and precautions to take to ensure that you remain safe and injury free. The British Journal of Sports Medicine reported that elite athletes were more likely to get hurt if they competed while angry, confused, fatigued, tense, or depressed. This translates to use everyday athletes as well – goodness knows I’ve been tired, used bad form, tripped and fallen resulting in tweaked muscles, bloody body parts, several bad cases of road burn, contusions,a concussion, gashes requiring stitches and just plain turning up sick a few days later.

Are you wondering why? Well, when cortisol levels are elevated for too long, putting you in a state of chronic stress, your muscles and immune system won’t function at their best. You also won’t sleep well, creating day-in and day-out fatigue that can negatively impact exercise and performance. So, before I hit the trail or the gym, I like to get myself into a ready-to-workout mode with a bit of calming yoga, taking deep breaths, and engaging in a little positive visualization of how great my workout out or run will be. I also make sure I’m eating well and getting as much quality sleep as I can – people who know me well are probably tsk-tsking right now, because sleeping is one of my biggest challenges

RESCUE Pastilles are another little trick I have in my tool kit for stress relief. Completely natural and homeopathic, RESCUE Pastilles help me to stress less, stay calm and, ultimately, sleep better. I don’t take them before a workout, but rather during the late afternoon or early evening when all my little life stressors are peaking – the pastilles combined with the five minute time-out I take to suck on them helps me get back into that happy place I need to be. There’s nothing habit-forming or concerning about these doctor-developed candies that have been around for nearly a century – they are alcohol-free, sugar-free and the ingredients are a gentle and safe blend of flower and plant remedies.

I also love the apothecary-like tin of the RESCUE Pastilles– it has vintage charm and is convenient to stick in my purse or gym bag. You can find these at Walgreens, CVS, Sprouts, Whole Foods and other find retailers – along with other forms of the product like RESCUE Sleep Liquid Melts and RESCUE Pearls. You really need to try RESCUE out, here’s a coupon to get you started.

I’ve also put together a stress relieving workout that will help you keep everything that life throws your way in happy balance. Enjoy!

How Stress Affects Exercise + Mood-Boosting WOD @BACHRESCUE #StressLess2BmyBest #CG #ad

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What do YOU do to manage your stress? Please share in the comments.

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

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The Fit Fork

Tag Archives: herbs

Yoga Workout for Active Recovery + Daily Multi-Vitamin for Wellness!

DIY Garlic Pizza Sauce and Saucesome Food Pairings

Comforting Chicken & Rice Soup Recipe – Really Helps You Feel Better!

Gluten Free Asiago Almond Crackers – Artisan Cheeses

How Stress Affects Running and Workouts plus Mood-Boosting WOD