Tag Archives: protein

Run, Workout, Eat, BCAA 2x Day, Repeat! + Med Ball WOD

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Jennifer Fisher Austin Runner - Zilker RelaysRunning comes naturally to me, it always has and I am so thankful for that. Being a runner is part of who I am (been running strong for 25 years), and God-willing, I’ll be competing at some level for many more decades. But I don’t just wake up and assume my body will perform like my ego thinks it should. I’ve eaten crow too many times for that. Staying where I want fitness-wise takes a holistic, whole-body approach which includes training smart along with eating and sleeping well. While real estate tycoons capitalize on location, location, location – we athletes make our gains on recovery, recovery, recovery!

Now, as hard as it is to admit, my gains look a little different. I’m no longer that runner in my late 20s who can train hard and play hard and still pull of a 2:50 marathon. Flash forward 20 years (and it was a flash), and I’ve slowed some . . . while that’s a hard pill to take some days, I remind myself that I perform at a higher level on an age-graded scale and, overall, I’m a stronger, more well-rounded athlete. I actually workout now– not just run!  I just have to pay more attention to rest and nutrition as part of my recovery strategy.  Today, I’m recovering from a run and this Med Ball Workout.

Medicine Ball Workout

Sleep is so important for recovery and a problem area in my life, but I’ll get to that later. Nutrition is the other main component, and thankfully I can more easily control how goes down with my workout recovery! I optimize my performance for the next day by eating a colorful, wholesome diet with plenty of muscle-making protein balanced with healthy complex carbs. After an intense effort, I have a 3:1 carb-to-protein ratio snack or shake within 30 minutes (typically a whey protein isolate in the form of a shake or bar), followed up by a good meal within a couple hours. Personally, for my size, I’m eating about 100 grams of protein a day to support my active lifestyle – that’s quite a bit, but not undoable if choosing lean proteins or super-clean protein powders.

Drinking Isopure Aminos right after my workout has been really helping with muscle recovery!

Isopure AminosStill, I sometimes have trouble with achy joints, dead legs or delayed onset muscle fatigue (damn you CrossFit). I’ve started taking a great new lean amino acid protein product immediately after I exercise (in addition to my protein snack)–  Isopure®  Aminos. If you think amino acids are for hard-core bodybuilders only, look at me and think again. This forward-thinking formula supports comprehensive body and mind benefits with BCAAs combined with Tart Cherry (to reduce inflammation and thusly next-day soreness) and L-Theanine for a relaxed, calm feeling. There are studies that suggest both tart cherry and LTheanine also help to promote better sleep – yay!

Research shows that the biggest surge of muscle-making growth hormone happens while we sleep, so it’s important to get enough quality snoozing time and have adequately eaten before bed. To fuel my body through the night, I always have a slow-digesting protein snack before bed such as Greek yogurt, almonds or a protein powder shake – if I don’t, I’ll wake up before 4 am hungry! Adding a BCAA product like Isopure®  Aminos can also help with the night-time muscle recovery and building process – plus, the Tart Cherry brings on the elusive Zzzzz’s!

Isopure AminosSo, are you wondering — how do you use this stuff? Just put a full scoop of Isopure®  Aminos into 10 – 12 ounces of water – I appreciate that it dissolved really easily into my water bottle, no shaker or blender required. Isopure Aminos also tastes really good and refreshing after a sweaty workout or run and comes in yummy flavors including Cranberry Grape, Alpine Punch and Cherry Lime.

With only 10 calories per serving, there’s no worry about busting your daily allotment – it’s just a great booster to pair up with a whey protein isolate or other protein-rich food.

Isopure AminosCome back on September 29th – I’m sharing a yummy bedtime snack using Isopure Aminos. Meanwhile, check out ISOPURE to get more info on how it can help you bring your strongest fight to a workout every time!

Run, WOD, Eat, Drink @IsopureCompany, Sleep, Repeat! #BehindTheMuscle #Ispoure #Ad

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Do you take any post-workout supplements? How many hours of sleep are you logging per night? Please share in the comments below — XOXO, Jennifer

This post sponsored by ISOPURE. All opinions and experiences are my own.

Fall Veggie Chick’n Curry in a Hurry! #OMGardein

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We are getting a cold front this weekend – the temps will only be reaching 89 F degrees with lows dipping into the 60s! That’s hardly sweater season, but I’ll take – especially after enduring a summer of running in an inferno. I can also tell that fall is on its way, the days are getting shorter and there’s that beautiful amber glint in the sky starting mid-afternoons. This gets me in the mood for a warm and nourishing plate of goodness (using Gardein products), something other than the no-cook entrée salads I’ve been eating for months.

Fall Veggie Curry with Gardein Chick'n Strips

Fresh fall produce, like sweet potatoes and cauliflower, come together beautifully in my Fall Vegetable Chick’n Curry. It’s a pot of soul-satisfying, exotically spiced food that will fuel any active lifestyle – just enough healthy carbs for quick energy and plenty of plant-based protein for muscle management thanks to Gardein Teriyaki Chick’n Strips. Whole grains, legumes and well-seasoned veggies round out the easy meal to add fiber and other essential nutrients, not to mention add tons of flavor and texture.

Ingredients for Fall Veggie curry

If you’re not familiar with the Gardein (garden + protein, get it?!) you need to be! It’s no secret I’m a meat-eater — I’m a grilling instructor, certified BBQ judge and elite running team member sponsored by BEEF. That being said, I’m all for variety in a healthy diet (I eat it all) and the products from Gardein are versatile, convenient and tasty way to get adequate protein when I’m preparing a vegetarian or Meatless Monday meal – which I eat at least once a week.

Fall Veggie Curry with Gardein Chick'n

Gardein makes over 20 plant-based protein products including these favorites — Gardein BBQ porkless pocket meal, Gardein The Ultimate Beefless Ground, Gardein Golden Fishless Filets, Gardein Seven Grain Crispy Tenders and Gardein Teriyaki Chick’n Strips (used in my recipe today). Found in the frozen foods  aisle of your market,  Gardein products cook from frozen making them an ideal meal starter for those crazy, busy nights when you can’t get something going all the way from scratch or are too worn out to figure out if your vegetarian or vegan meal is packing enough protein. Gardein’s award winning products are made from non-GMO soy and wheat, ancient grains and veggies and offer a similar taste and texture to traditional meat with a bit fewer calories, cholesterol and fat.

Fall Veggie Chick’n Curry Recipe

  • 2 tablespoons olive oil, divided
  • 1 package Teryaki Chick’n Strips from Gardein
  • 1 medium sweet potato, peeled and cut into 1/3″ cubes
  • 1/2 yellow onion coarsely chopped
  • 1 cup halved Brussels sprouts
  • 1 15-oz can chickpeas, drained and rinsed
  • 1 15-oz can fire-roasted tomatoes with juice
  • 1/2 cup vegetable broth
  • 1 tablespoon curry powder
  • 1/4 teaspoon cayenne pepper
  • 1/2 cup cashews
  • 2 tablespoons chopped cilantro
  • Serve with prepared rice.
  1. Heat oil 1 tablespoon of oil and cook Chick’n Strips according to package instructions, but don’t add sauce packet yet.  Remove cooked strips from skillet.
  2. Add remaining olive oil to same skilled and brown sweet potatoes and Brussels sprouts for about 2 minutes, stirring occasionally. Add onions and saute for another 2 to 3 minutes.
  3. Add broth, sauce packet (that came with  Chick’n Strips), chickpeas, tomatoes and spices to skillet and let simmer for approximately 10 minutes, until everything warmed and juices reduced a bit.
  4. Add cooked Chick’n back to mixture, stir. Serve over warm rice and sprinkle with cashews and cilantro.
  5. Serves 4.

For additional information, easy dinner solutions, and chef inspired recipes, visit Gardien – you can also get a $1 off coupon until October 9th, 2015.

Fall Veggie Chick’n Curry in a Hurry! @Gardein #OMGardein #Meet Chef #ad https://ooh.li/3ef5a8a

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If you’re NOT a vegan or vegetarian, how many times a week do you go meatless? What is your favorite dish? Please share in the comments below — XOXO, Jennifer 

Happy Trail Mix Day + Protein Rich Snack Ideas

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The start of September signals crazy-season with my family. Mondays through Fridays have us all in the busy back-to-school routine and weekends are devoted to football games, family and friend birthday parties, and scrambling to finish home and extra-cirricular projects before the (gasp) holiday season sets in.  It’s easy to grab something less than healthy from the pantry or vending machine when this onslaught of obligations and stress sets in. Do your diet a favor and but together one of these protein-rich snacks instead – the little boost of protein will help keep you feeling full until your next mea!

7 Easy Protein Snacks

  • Cracker + Nut Butter + Hemp Seeds
  • Hummus + Carrots (or other veggies)
  • Cashews + Dried Cranberries + Chocolate Chips
  • Popcorn + Almonds + Honey Drizzle
  • Beef, Chicken or Turkey Jerky
  • Baked Broad Beans or Roasted Chick Peas (store-bought)
  • Greek Yogurt + Granola

Almond Toffee Crunch Protein Bars

Protein bars can be another sensible snack option on-the-go – although it’s important to look for those that aren’t actually candy bars in disguise. I’ve been loving the Perfectly Simple Protein Bars by ZonePerfect  — the brand is very choosey about the simple ingredients they use to make such a nutritious and delicious snack.   Right now, if you visit ZonePerfect Perfectly Simple, you can get a $1 off  coupon for a box of these nutrition bars. #FeelGooder

Nut and Cereal party mix made in crock potFinally, just want to remind you that today is National Trail Mix Day! My recipe for “So Nutty” Slow Cooker Snack Mix is actually cooked in a crock pot – it tastes fantastic and is so easy to make! I’m sending a big bag full to my son who just left for college . . . . it’s my way of sending him a hug from home!

Happy Trail Mix Day! Lots of healthy snack ideas to chase away hangries! #fitfluential

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What is your favorite ingredient to put in a trail / snack mix? Please share in the comments below – XOXO, Jennifer

Run Faster 800 Meter Workout + Protein Bar #FeelGooder

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The start of the school year has always been the unofficial kick-off of my marathon training. Even though Austin is still in the dog days of summer, with temperatures over 100 degrees, I will start upping mileage and long speed intervals, be mindful of my hydration needs and stock up on one of my favorite protein bars as I ready up for the San Antonio Marathon on December 6th.

Perfectly Simple Protein Bars from ZonePerfect offer 10 - 11g protein to help me recover after a workout or run.

As I hinted, hydration is so important, but I also insist on eating a protein snack after a long run or intense effort workout, like running 800 meter or mile intervals.  Research study after research study has shown that consumeing a protein-rich snack after hard workouts is vital to protein syntheses, and a must-do if you want to repair taxed muscle tissue, increase strength and recover faster.

Perfectly Simple Protein Bars by ZonePerfect

Perfectly Simple protein bars by ZonePerfect are a great solution for me, each tasty on the go snack offers about 10 – 11 grams protein and around 200 calories or less, the perfect post-workout fuel  for me to #FeelGooder until I can follow up with a full-on clean meal. I love how these protein bars embrace the “less is more” approach to life – the company is super-picky about the ingredients they choose to ensure a simple yet tasty feel-good healthy snack.

ZonePerfect Perfectly Simple Bars are great fuel for running and workouts.

Even if you’re not working out, a protien-rich healthy snack, like a protein bar, helps you feel fuller, longer – which means you won’t be grabbing a handful of M&Ms every time you walk by the community candy jar (okay, I’m talking about myself here).

Roasted Cashew & Dark Chocolate protein bar from Perfectly Simple

Oh, Hello My Precious!

Right now, if you visit ZonePerfect Perfectly Simple, you can get a $1 off  coupon for a box of these nutrition bars. Right now, there are four delicious flavors (five protein bars per box) including Almond Toffee Crunch,  Bing Cherry & Almond ,  Oatmeal Chocolate Chunk, and Roasted Cashew & Dark Chocolate.

So, are you ready for the 800 meter workout – it’s a doozy. There is just no arguing that the muscle fatigue, lactic acid build up and special brand of pain that comes with knocking off a bunch of 800s sucks, but if you’re getting ready for a marathon, it’s time to embrace that suck. Am I right?  Plus, 800s can be used as a loose guideline to predicting your marathon time  — just google Bart Yasso’s Yasso 800s. Basically the gist is that you work your way up to 10 800s in a session, keeping them as close in time as possible (a second or two flux is okay). The resulting average 800 time can be extrapolated to be your marathon time – eg: average 3:00 minute 800s equals a 3 hour marathon,  3:30 minute 800s equals a 3:30 marathon, and so on. My workout is a little different, but still great for a marathon.

Try this 800 meter workout challenge to improve your speed and endurance for a maratho.

 

My 800 Meter Challenge workout won’t take you all the way up to the 10 full half-mile laps, but it will get you strong enough to eventually get there! Enjoy.

 

Zone Perfect Perfectly Simple Bars are Healthy SnacksDon’t forget to check out ZonePerfect Perfectly Simple Nutrition Bars to grab your $1 off  coupon for a box of these delicious protein bars.

Do you incorporate speed workouts into your trainjing? Do you have a go-to interval workout for marathon season? I like cashew and chocolate – what two flavors would make the best bar for you? Please share in the comments below – XOXO — Jennifer

800m workout to #RunFaster and Perfectly Simple protein bars to #FeelGooder @ZonePerfect #ad

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Hatch Salmon Cakes Recipe + More Green Chile Fish Dinners

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Hatch Green Chile Salmon Cakes with Summer Veggie Saute gets a kick of southwestern green goodness from Stubbs Green Chile Anytime Sauce.It’s that time of year – Hatch Green Chile Season! I’m sure I’ll have several new recipe creations to share with you, but let me start off the Hatch love fest with three delicious dinner ideas using fish and Hatch green chile. The first is a brand new recipe of mine – Hatch Green Chile Salmon Cakes with Summer Veggie Saute!  If you have dietary needs, this recipe is Paleo friendly, gluten-free, dairy free and low carb.

Hatch Salmon Patties with Zucchini and Tomatoes makes a southwestern-inspired summer dinner.

There are fire-roasted Hatch chiles in the patties and also a delicious sauce stirred into the veggie saute. I’ve made Hatch sauces from scratch before, but the Green Chile Anytime Sauce from Stubbs BBQ Sauces was awesome and had all that familiar flavor of Hatch, lime and garlic – it’s quite spicy, which my husband and I love! It’s perfect for a sauce, marinade or dip! I was sent bottles of the Anytime Sauces to experiment with, and I love them — check out their entire line of Anytime Sauces that also includes Sweet Black Pepper and Texas Sriracha versions. Yeehaw!

Enjoy some heart-healthy fish and the flavors of the southwest with this easy-to-make, one-dish dinner.

I can’t help but blog about Hatch Green Chiles all I can each year during their short August to early September season. These Hatch salmon cakes aren’t the first time I’ve paired up fish with the chile pepper – my Hatch Green Chile Trout is a personal favorite for quick-to-fix, one skillet meals (I keep a stash of roasted chiles in the freezer at all times).

Tilapia Green Chile Nachos with Stubbs BBQ Green Chile Anytime Sauce

Stubbs BBQ has lots of  Hatch Chile recipes on their site using the Stubbs Hatch Anytime Sauce. Up next in my Hatch Queue are the Green Chile Tilapia Nachos!

2011 HAtch green chili tv segment crop

Don’t feel like fish? Check out some of the award-winning recipes I’ve hatched up in years past like Hatch Green Chile Chicken Cheesecake and Hot Mess Hatch Green Chile Burgers on Squash “Buns”.

The next recipe I NEED to make is this one for Green Chile Grilled Cheese Sandwiches!

Green Chile Grilled Cheese Sandwich

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Hatch Green Chile Salmon Cakes with Summer Veggie Saute

Are you a Hatch Green Chile fan? Please share your Hatch love in the comments below – XOXO, Jennifer

Print
Hatch Green Chile Salmon Cakes with Summer Veggie Saute
Prep Time
15 mins
Cook Time
12 mins
Total Time
27 mins
 
Spice up a healthy fish dinner with the amazing flavor of Hatch green chiles and get out of your salmon rut!
Course: Main Dish
Cuisine: American, Southwestern
Servings: 4 servings
Ingredients
  • 1 1/4 cup fresh wild salmon, coarsely chopped
  • 1/2 cup minced roasted, peeled and seeded hatch green chiles
  • 2 tablespoons chopped green onions
  • 2 teaspoons minced garlic
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 large eggg, lightly beaten
  • 6 tablespoons almond meal divided
  • 4 tablespoons olive oil divided
  • 1 1/2 pounds zucchini, sliced into 1/3” discs and quartered
  • 1 pint grape tomatoes, halved
  • 1/2 cup Stubbs Everyday Hatch Green Chile Sauce
  • 2 tablespoons chopped green onions
Instructions
  1. In medium bowl, mix together salmon, chiles, green onions, salt and pepper until combined. Next stir in egg and ¼ cup of almond meal.
  2. Form salmon mixture into four 1-inch thick patties; sprinkle remaining 2 tablespoons almond meal over each patty, lightly pat down. Heat olive oil in a skillet over medium-heat. Cook patties in hot oil until golden and cooked through, 3 to 4 minutes per side. Transfer patties to paper towels to cool off a bit while cooking veggies.
  3. Heat remaining 2 tablespoons olive oil in same skillet. Add zucchini and sauté for 3 to 4 minutes or until starting to soften, but not getting soggy. Add halved tomatoes and continue to cook, stirring, for another 1 minutes. Add hatch green chile sauce and stir for a few more minutes until heated. Stir in 2 tablespoons of green onions.
  4. To serve, place mound of veggies on plate and top with salmon cake. Drizzle with additional Hatch sauce if desired.