Almond Eaters Make Better Athletes + Almond Apricot Bar Recipe

Posted on February 16, 2016 by Jennifer FIsher

Eating almonds may boost athletic endurance, or so says a recent study published the Journal of International Sports Nutrition. Professional cyclists in the study snacked on either almonds or cookies over the course of four weeks. At the conclusion, almond eaters made the most improvements on bike time trials and researchers concluded that eating almonds helped mobilize more previously reserved carbohydrates rather than breaking down fat as an energy source during intense exercise. To put it simply, almonds are a food for superheros on the course — you may not BONK or HIT THE WALL (as quickly) is you’ve noshed on some almonds leading up to and during intense exercise like long runs, Spartan races, triathlons, ultra marathons and more. Almonds are also a great source of energy-boosting manganese and copper, minerals which minimize the damage free radicals can do to the mitochondria that power our cells and also help keep electrolyte levels in check. Salty almonds, yum!

Whether you are a hard-core athlete or not, the nutrient profile of almonds is a natural fit for fueling healthy, active lifestyles.

A 1-ounce serving of almonds (about 23 almonds, a handful or ¼ cup) has 6g protein, 4g fiber, heart-healthy fats, and lots of vitamin E and other important nutrients – and 163 calories (much less than a candy bar).

Another thing I appreciate about almonds? Almonds are super portable and can go anywhere – toss a handful in a little container and stick in your purse, gym bag, backpack or race belt.

I also like to toss almonds in with fresh fruits for a carb-protein balanced pre or post workout snack.

Sometimes I get “fancy” with almonds and use them in a recipe, here is one of my favorites that is perfect for on-the-go snacking!

Apricot Almond Chocolate Energy Bars

Oh, FYI, I just wanted to know that I’m now sharing my recipe on as a publisher on Yummly, visit my Yummly Page! Also, use the Yum button below (in the bar of share buttons) to save my recipes to your personal recipe box on Yummly. If you’re not familiar with Yummly, you should be — it’s a huge recipe database that not only features a digital recipe box for you to save your favorites but also recipe recommendations, shopping lists, and supporting Iphone and Android apps to help you with meal ideas on the go!

Almond Eaters Make Better Athletes + Energy Bar Recipe @almonds #NationalAlmondDay

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Are you an almond eater? What is your favorite nut? Who your favorite superhero? Please share in the comments below – XOXO, Jennifer

Better-For-You Chocolate Mint Syrup and Greek Yogurt Parfaits

Posted on February 3, 2016 by Jennifer FIsher

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #SweetNewYear #CollectiveBias

I have a serious sweet tooth. It’s not a secret that I like to start (and end) my day with a little bit of chocolate goodness. Studies have shown that certain flavonoids in chocolate may decrease recovery time and improve endurance in athletes and, goodness, how I hope that is true! However, munching down on chocolate candy or ice cream isn’t really going to help me achieve my 2016 health and fitness goals – there’s a lot of extra sugar and fat I don’t need in those treats. When I eat less processed sugar, I have more room in my diet for protein, vegetables and healthy whole grains and that’s what keeps me fueled up to kick butt on a daily basis.

Eating for optimal performance and well-being is all about BALANCE!

However, I’ve still been enjoying my daily chocolate but living life with less sugar thanks to Truvia® Natural Sweetener Spoonable. This zero-calorie, stevia-based sweetener is ideal for my healthy lifestyle and keeps me training smart for all my fitness goals – to get on the Spartan Race podium, to nail that next yoga pose, to bring my 5k road race time back down to freaking fast.

Aside from the great taste of Truvia® Natural Sweetener Spoonable and help it gives me to reduce the unnecessary sugar in my life, I also appreciate the product’s versatility. From a spoonful in my coffee or sprinkled on grapefruit, there are so many uses. Two favorite other uses revolve around my chocolate obsessions – the first is to stir right from the jar into unflavored, plain Greek yogurt (to avoid the added sugar that many brands have) and the second is to make a “better-for-you” chocolate syrup that can be poured on / into everything from hot almond milk, protein pancakes, fruit slices, and yogurt. When I stir this chocolate syrup into my Greek yogurt, it’s like eating ice cream – but with lots of protein and very few carbohydrates.

Today, I’m sharing the recipe for “Better-for-You” Chocolate Mint Syrup (which can easily be tweaked without the mint) and my favorite ideas for Greek Yogurt Parfaits. I could eat a chocolate Greet yogurt parfait at breakfast, post-lunch and as a bedtime snack . . . and sometimes have!

“Better For You” Mint Chocolate Syrup (Stevia)

2 tablespoons chopped fresh mint, or freeze-dried mint
1 cup water
6 tablespoons Truvia® Natural Sweetener Spoonable
1 cup unsweetened dark cocoa powder
1 teaspoon vanilla extract

Add mint to teaball / tea infuser and drop in small saucepan with water. Bring water to a rolling boil over medium high heat for 1 minute; turn off heat and let steep for 5 minutes. Remove and discard mint.
Mix in Truvia Spoonable into hot water, stir until dissolved. Turn burner back on to medium low, whisk in cocoa powder until incorporated and smooth, cooking for about 1 to 2 minutes.
Remove from heat, stir in vanilla. If needed whisk in a tiny bit more water to achieve desired consistency if too thick.
To make “regular” non-mint chocolate stevia syrup, simply bring water to boil in first step – but omit mint.
May store in refrigerator for up to a month. Makes about 12 ounces.

As I mentioned, “Better For You” Mint Chocolate Syrup is the bomb drizzled over Greek yogurt, but even better STIRRED in! Check out these yummy ways, I used the chocolate syrup made with Truvia Spoonable Natural Sweetener:

As a Chocolate Greek Yogurt Parfait layered with syrup, granola, nuts and fruit – I used pomegranate and cocoa granola, but you can substitute your favorite ingredients!

As Chocolate Ombre Greek Yogurt Shooters — they are so tastefully trendy and good for you. Start with a big dollop of syrup in the bottom of glass and then spoon in yogurt that has been mixed with varying amounts of chocolate syrup to achieve gradient shades of chocolate brown.

It’s easy to find Truvia® Natural Sweetener Spoonable on the baking aisle at Walmart – it comes in a 9.8 ounce container, so there are plenty of scoops for your beverages, snacks and recipe ideas. Save SAVE $1.50 on any ONE (1) package of Truvía Natural Sweetener (excluding 7 ct.), Truvía Baking Blend or Truvía Brown Sugar blend – get the coupon HERE.

Check out other delicious recipes using Truvia Spoonable HERE and request your free sample!

Do you have a health or fitness goal to share? OR, what would you drizzle chocolate syrup on? Please share in the comments below — XOXO, Jennifer

Dreamy Orange Vanilla Protein Fluff #1UpYourCup

Posted on January 25, 2016 by Jennifer FIsher

We are several weeks into 2016 and I’m checking in to report how I’m sticking with my New Year’s health and wellness best intentions. Increasing my flexibility? Taking baby steps, but to say I’m there is a stretch! Sleeping better? Still just day dreaming about it. Drinking more water? That’s a check! Keeping with my fitness routine? Of course, that’s the fun part of my day! Whipping up creative protein-rich meals and snacks? Naturally – some good things never change!

One thing that hasn’t changed for me over many, many years is my love for Yoplait® yogurt. I have my “old friend” flavors, like Vanilla that is yummy just as it is or as the base for my many fit foodie creations, and new favorites like Plenti already packed with wholesome ingredients. I don’t think my taste buds will ever get bored with Yoplait® — with 125 flavors in the Yoplait® family and my imagination, I think I could come up with a new way to “1-Up My Cup” of yogurt every day for the rest of my life!

Love the Everyday Low Price on Yoplait at Walmart!

For example, adding a little carton of Greek 100 is a great way to pump up my smoothies with a creamy texture and boost of protein. Adding berries, bananas, chocolate chips and some sugar-free chocolate syrup makes a healthy sundae I would feel good about eating every day of the week! Oh, and I’ve made a million yogurt parfaits, put yogurt atop my pancakes, and dipped fruit slices into dessert-like flavors such as Red Velvet Cupcake, Strawberry Cheesecake and Boston Cream Pie! So, are you ready to 1-Up YOUR Cup? Today, I’m sharing Dreamy Orange Vanilla Fluff in an Orange Bowl — a frosty and fit treat made with Orange Crème Light Yoplait®. The Orange Crème is from the “Light” line which is one of my favorite as I’m always looking for ways to avoid added sugar.

Love I can count on the Everyday Low Price on Yoplait® at Walmart.

I’m also happy to report that Yoplait® now adds NO aspartame to any of their flavors and they are easy to stock up on at your local Walmart — that’s where I find all the best flavors!

My recipe for Dreamy Orange Vanilla Fluff in an Orange Bowl incorporates vanilla protein powder to provide even more protein– after intense workouts and long runs, I need to PUMP IT UP with 20 to 25 grams of protein to help my taxed muscles recover. Yoplait® helps me get a good start on that goal as I 1-Up my Cup! This easy recipe doesn’t necessarily need to be served in an orange “bowl” and be tweaked to work with any of the yogurt flavors that appeal to you – how amazing would Chocolate Cherry Cupcake Fluff be?!

Dreamy Orange Vanilla Protein Fluff @Yoplait #1UpYourCup

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How do you 1-up your cup? Do you make any special recipes with yogurt or use unusual mix-ins? Please share in comments, XOXO — Jennifer

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

Dreamy Orange Vanilla Fluff in an Orange Bowl

Prep Time

5 mins

Total Time

20 mins

2 small oranges or tangerines 1 scoop ( 2 cartons Orange Crème Light Yoplait® 2 teaspoons mini chocolate chips 1 tablespoon chopped pistachios

Course: Breakfast, Dessert, Snack, Worout

Cuisine: American

Servings: 2 servings (2 halves each)

Ingredients

2 small oranges or tangerines
1/3 cup vanilla protein powder of choice (casein works best)
2 small cartons Orange Crème Light Yoplait®
2 teaspoons mini chocolate chips
1 tablespoon chopped pistachios

Instructions

Slice oranges (or tangerines) in half crosswise. Use serrated spoon to carefully remove segments, leaving outer peel intact. Set scooped out “bowls” aside.
Squeeze juice out of extracted citrus segments (approximately ¼ cup). Use whisk to incorporate protein powder, adding a bit more juice or water if mixture gets too thick – but it should be pudding like.
Gently fold in yogurt until just combined. Spoon into orange cups.
Place in freezer to set up along with any excess “fluff” still in bowl. To serve, top filled oranges with remaining semi-frozen fluff and a sprinkling of chocolate chips and pistachios.

More Fun, More Flavor – Mixing Up Health and Fitness Goals #changeameal

Posted on January 13, 2016 by Jennifer FIsher

My only New Year Resolution for 2016 is to work towards my nutrition and fitness goals by doing more of what’s good for me and less of what’s not. How’s that for vague?! I took a quick stop to Smoothie King this morning to grab a smoothie and swipe in some notes on my phone to flesh it out plans, that’s as formal as I’ll get.

In terms of fitness, I’m focusing on activities that are fun for me like obstacle courses, yoga and stand up paddle boarding on the lake, and saying “no” to workouts that feel like punishment or fear/guilt driven.Yes, I am still training to be competitive as a master runner (not hanging my Altras up anytime soon), but have found that looking less at my watch (or not even wearing it) and listening more to my body is what works for me and has kept me injury free.

In terms of nutrition, I’m also doing more of what’s good for me and less of what’s not. I’m sticking with the higher protein diet that has kept me lean and at my racing weight for years. Even though I eat pretty clean, I’m all about being creative and adding tons of flavor with herbs, spices, produce and whatever I can find — no plain ole chicken breasts here. And I’m going to make a serious effort to kick my diet soda habit, pretty much my only vice. I think we can all agree that flavorful smoothies are such a better choice, filled with vitamins, minerals, fiber and quality protein and carbs to fuel the day.

I’m a big fan of Smoothie King, to help me meet these health and fitness goals (plus, it’s super yummy). Like me, this smoothie shop look at food as fuel to power a person through the day – and my day is filled with workouts, running and all sorts of kid craziness. I’ve always been a fan of smoothies, especially those packed with protein. With my higher protein diet, I aim for 20g to 30g of protein, about four times per day.

On busy days, grabbing a healthy blended beverage at Smoothie King is a quick and convenient way to work toward achieving my protein goal and helps me to refuel taxed muscles right after a workout while keeping the “hangries” away until the next meal or healthy snacking opportunity.

I don’t drink smoothies to lose weight*, rather to fuel my fitness goals. However, Smoothie King makes a wide array of blended beverages that can be used as for meal replacement – abundance of protein and fiber keeps you feeling full longer. Most 20-ounce serving, come in under 400 calories and a minimum of 10 grams of protein and 35 grams of quality carbs (a few specific smoothies vary off these benchmarks).

Today at Smoothie King I was almost overwhelmed with the huge assortment of meal replacement smoothies included in their healthy #ChangeAMeal promotion. Twenty smoothies are in this creamy, delicious line-up including Gladiator® Chocolate, Gladiator® Strawberry, Gladiator® Vanilla, The Activator® Chocolate, The Activator® Vanilla, Lean1® Chocolate, Lean1® Strawberry, Lean1® Vanilla, Lean1® Tropical, Vegan Dark Chocolate Banana, Vegan Mango Kale, Greek Yogurt Pineapple Mango, Greek Yogurt Strawberry Blueberry, Greek Yogurt Peach Papaya, The Shredder™ Chocolate, The Shredder™ Strawberry, The Shredder™ Vanilla, High Protein Almond Mocha, High Protein Banana and High Protein Chocolate. Here are some of the 20 choices:

Guess which healthy protein smoothie I picked? The Lean1® Chocolate made with protein, banana and almonds with no added sugar – the 20-ounce rich and creamy smoothie had 310 calories with 19g protein. Seriously, it could have been an ice cream shop milkshake, it was that decadent tasting!

ENTER TO WIN! Share your 2016 health and fitness goals, showing how you creatively #changeameal with Smoothie King. The more smoothie selfies or social comments you post with this hashtag (between December 28 – March 31, 2016), the more chances you have to win awesome prizes like Smoothies For A Year, a gift card to Southwest Airlines, a YMCA membership and more

Get started on your own tasty health and fitness journey with a $2.99 smoothie coupon by joining the e-kingdom. Plus, download the free loyalty app and earn loyalty rewards every time you #changeameal.

How are you fueling health and fitness goals? @smoothieking #changeameal #ad https://ooh.li/6299cce

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*Please Note: *Weight loss is dependent on each individual’s needs and is based on a low-calorie diet combined with an exercise program. Consult your physician before beginning any diet program.*

What are your health and fitness goals? How are you fueling them? What is your favorite flavor smoothie? Please share in the comments below, XOXO — Jennifer

Snack Smart in New Year – #SimplyProtein Bars & Chips Giveaway

Posted on January 6, 2016 by Jennifer FIsher

What do you eat when you’re having a snack attack? I’ll be honest and say that I WANT and occasionally DO reach for candy-coated chocolates or buttery, salty popcorn when my tummy starts talking (sometimes explicatively). But this is not the way to feeling good for the remainder of the day, protein rich snacks are the way to go and I blog about this all the time – and try my best to walk (and eat) the talk at least 90% of the time.

One brand I loveee, love, love is Simply Protein – and I’m sharing this addiction (keep reading to the bottom of the post). Simply protein makes a flavorful array of bars and snacks that are packed with energy-sustaining, muscle-making protein – my energy level typically stays even without sugar rushes or crashes for about 3 hours.

The name Simply Protein just says it all. Well, almost ALL – with flavors like Banana-Caramel-Cashew, Cocoa-Raspberry and BBQ Tomato, maybe they should be renamed Simply Delicious Protein! In addition to being high in protein, all products low sugar, gluten free and they contain no artificial sugars – most products are also non-GMO, high in fiber, high in iron. These are the perfect protein snacks for everyone including athletes, busy moms, children, diabetics and others with special dietary needs (some products vegan and kosher).

Simply Protein makes lots of yummy protein bars in different flavors and formats – there is something for everyone, including Kid’s Bars! I have a special place in my heart (and gym bag) for the Lemon Coconut Protein Bar – it’s a zesty way to refuel with the protein my muscles need to mend after a workout or intense run. Plus, the lemon and sweet coconut in a crunchy bar takes the edge off my sweet tooth. Each of these 150 calorie Lemon Coconut bars has only 1 gram of sugar, balanced by its 7 grams of fiber and 15 grams of protein.

Here are the Lemon Coconut Protein Bar details so you can get an idea of the nutritional quality.

Another Simply Protein product I can’t resist is a bag of the Savory Protein Chips. Baked with real ingredients and 15g of protein, I stay fuller longer and my energy is sustained throughout the day – such a better choice than hitting the vending machine. Four flavorful choices to choose from, but I must say I crave the Spicy Chile Protein Chips with their smoky, peppery profile. For just 150 calories per bag and 15 grams of protein and 20% of daily iron, these are a smart choice for snacking — I always pack a bag when travelling (so I don’t get the airplane hangries)! Also, they make excellent croutons!

You’ll want to enter the giveaway for a box of the Spicy Chile Chips (12 per box) and case of Lemon Coconut Protein Bars (15 per box) – but go ahead and stock up in the meantime. Right now, there is a New Year’s Special where you can save 10% on orders under $75, save 20% on orders over $150 and save 15% on orders between the two (details on the site). Too many delicious sounding choices to choose from? Try a sample pack before you commit to a large order – you get to taste all of the best-sellers.
a Rafflecopter giveaway

I am a Wellness Ambassador for Simply Protein who is the sponsor of this giveaway, however all opinions and enthusiasm are my own.

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Tag Archives: protein

Almond Eaters Make Better Athletes + Almond Apricot Bar Recipe

Better-For-You Chocolate Mint Syrup and Greek Yogurt Parfaits

Dreamy Orange Vanilla Protein Fluff #1UpYourCup

More Fun, More Flavor – Mixing Up Health and Fitness Goals #changeameal

Snack Smart in New Year – #SimplyProtein Bars & Chips Giveaway