Dark Chocolate Espresso Pre-Workout Shake #HeartMonth

Disclosure: I was compensated for my time as part of the @CocoaVia Supplement #HeartMonth campaign through the Healthy Aperture Blogger Network.Dark Chocolate Espresso Pre Workout Shake offers your workout the benefit of cocoa flavinols, caffeine, quality carbs and sustaining protein.

Does it sound strange to say the favorite part of my day is working out? Some people hate exercising, but I love it. It’s a time to forget about everything that stresses me, focus on achieving personal goals, and cater to my competitive side while still having fun with friends. But, more often than not, it’s hard for me to get my rear in gear for a run or workout. However, I’ve found that the right nutrition about 30 minutes before I head out to the gym, trail or track helps me win the day. Jennifer Fisher TheFitFork.com BVM CrossFit

Since I’m typically in a rush tying up work and family obligations, I need an easy pre-workout snack that I can stash in my gym bag. Personally, I prefer a drink over food because it’s easier for me to stomach before a workout — unfortunately, many beverages need refrigeration. However, I came up with a delicious recipe for Dark Chocolate Espresso Pre-Workout Shake that can be prepared right on the spot with no blender, fridge or heating appliances.

CocoaVia Espresso PreWorkout Drink

The workout friendly ingredients include canned espresso for a caffeine boost, honey crystals for some quality, quick-energy carbs, chocolate whey powder for sustained energy and CocoaVia® Daily Cocoa Extract Supplement for a dose of cocoa flavanols, which are scientifically proven to promote a healthy heart by supporting healthy blood flow†.Sharing CocoaVia Espresso PreWorkout Drink

I didn’t have any trouble finding taste-testers at my CrossFit gym!

Seriously easy, all you do to make the “recipe” is bring along a mason jar filled with a bit of dry honey crystals and a half-scoop of your favorite chocolate protein powder. Before drinking, just add your 8-ounce can of espresso, 4 ounces of water and a packet CocoaVia® Daily Cocoa Flavanols Extract Supplement (Unsweetened Dark Chocolate). If you don’t want to use the canned espresso (or can’t find it), you can just add black coffee to the Mason jar brought from home – however, I do recommend the 8-ounce can of High Brew Double Espresso because it’s convenient and is made with just a light touch of cane sugar. Whole Foods usually carries it.

Shake, shake, shake up everything in the Mason jar and enjoy – this pre-workout shake isn’t too filling, so it stays down even if burpees are on the whiteboard.  Another thing, and GENIUS, if I might add – if you are in a situation where there might be multiple “mason jars” hanging around or if you want to differentiate concoctions in your own fridge, those cheapie rubber bracelets fit perfectly around the rim – everyone gets a different color! Scroll back up and look at the photo for my orange bracelet!

It's easy to take CocoaVia Favinol Extract Supplement anywhere.I think you’ll love this pre-workout beverage – it provides heat-healthy cocoa flavanols, sustaining energy thanks to the protein powder, and tastes great at any temperature. You’ll also really appreciate the CocoaVia® Daily Cocoa Extract Supplement that delivers the highest concentration of cocoa flavanols you can find. The use of cocoa flavanols, like those found in CocoaVia®, are supported by two decades of scientific research that suggest these powerful plant-derived nutrients may play a valuable role in cardiovascular health. It’s pretty much impossible to get enough of these cocoa flavanols through chocolate treats (you’d surely get sick!), the traditional cocoa processing, which includes drying, fermenting and roasting of beans, destroys many of the naturally-occurring flavanols. However, CocoaVia®supplement isolates the “good stuff” and packages it up for use in a convenient, versatile form, without all the calories and fat – my heart and I love them for that! For more information, visit www.CocoaVia.com

 †This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Are you a chocolholic? What do you eat before a workout? Did you run a race or have a competition this weekend? I’d love to know, please share in the comments below – XOXO, Jennifer

Dark Chocolate Espresso Pre-Workout Shake
Prep Time
1 min
Cook Time
1 min
Total Time
2 mins
 
Win your day and your workout with this easy-to-make pre-workout shake featuring the benefits of cocoa flavinols, caffeine, quality carbohydrates and sustaining protein. No blender or refrigerator needed.
Course: Beverage, Smoothies, Worout
Cuisine: American
Servings: 1 serving
Ingredients
  • 1 packet CocoaVia® Daily Cocoa Extract Supplement (Unsweetened Dark Chocolate).
  • 1/2 to 1 teaspoon dried honey crystals (like Nektar Naturals) or palm (coconut) sugar
  • 3 tablespoons chocolate protein powder about 1/2 scoop
  • 8 ounce can lightly sweetened espresso beverage or unsweetened strong black coffee
  • 4 ounces water
Instructions
  1. Add CocoaVia®, honey crystals, and protein powder to mason jar or shaker bottle. Add lid and lightly shake to combine.
  2. Add espresso and and water to powdered mixture. Shake vigorously until well combined.
  3. Enjoy as-prepared or serve over ice.

Top Healthy Recipe Pins from 2015

First of all — HAPPY NEW YEAR! Before I move forward into 2016 with all the healthy recipe ideas that are bouncing around in my head, I wanted to share my most loved recipe pins from the last 12 months. If we’re not already following each other on Pinterest, let’s connect today!  So, here you go — a collection of pins that are my most popular. Top Healthy Recipe Pins from TheFitFork.com

Sweet Potato Cauliflower Mash – This simple-to-make sweet potato dish is paired up with cauliflower for a creamy, dreamy side dish for Thanksgiving or any other time of the year. This side dish recipe has been pinged on Good Housekeeping, Canadian Running Magazine, Glamour and a zillion food, health and wellness blogs.

(Slow Cooker) Salted Chocolate Caramel Crunch –  Crunchy cereal, pretzels and an assortment of nuts get a sweet upgrade with a coating of caramel and chocolate. The secret surprise is that this easy snack mix recipe is made in the slow cooker!

Black Bean, Zucchini and Corn Tacos – This summer-inspired vegetarian meal is quick and easy dinner solution for the patio – when the season passes, just swap out the zucchini for a winter squash like butternut!

Balsamic Slow Roasted Tomatoes – Scrumptious beyond imagination, this easy veggie recipe turns what I consider to be a typically bland tomato (if purchased from a consumer grocery store) into a magical topping for salads, eggs, steaks, pasta and more.   Also, freezeable!

Mom’s Black Bean, Corn and Avocado Salad – This versatile veggie salad can be served as a side dish, atop a bed of lettuce or as a relish for tacos.  Inspired by my mom’s family favorite recipe and kicked up with a little of my chipotle chili powder addiction. A winner in the California All-American Avocado Recipe Contest.

Brain-Boosting Cinnamon Peach Smoothie – One of the things I love most being a healthy food bloggers is explaining how the ingredients in my recipes help optimize well-being. For example,  the cinnamon and natural sugars in this smoothie recipe help improve alertness and brain function – the perfect snack for study sessions or work day pick-me-ups.

Spicy Watermelon BBQ Sauce – I made this quirky barbeque sauce to accompany my Brisket Tacos with Watermelon Rind Relish for the SXSW Taco Takedown in Austin this year.  Basically, in Austin, the weirder and wackier the better and this crazy condiment stole the show!

Southwestern Steak Chili – This delicious chili recipe fills the kitchen with the scent of smoky, spicy goodness and just might cause a stampede to the table. A bowl full (or two) makes a hearty, happy and healthy meal for even the hungriest hombres in your home.

Strawberry Greek Yogurt Tart – Not only is this strawberry tart gorgeous, it’s better for you made with protein-packed Greek yogurt and a gluten-free chocolate crust. A stunning finale to any celebration or Sunday dinner.

Yoga and Fitness Bloopers from TheFitFork.comAlso, don’t miss my Running and Fitness Recap (with Bloopers) from last week.

 

 

 

 

 

And, because everyone else is doing it (haha), my #BestNine2015 on Instagram. These are the nine most “liked” posts, but not necessarily my favorite – it’s a bunch of abs, inversions and the peculiarly popular yellow shorts.

Best Nine 2015 on Instagram - @TheFitForkl

What is YOUR favorite recipe of 2015? Please share the link or just give me the down and dirty description in the comments below – XOXO, Jennifer

Chocolate Maca Mint Chip Protein Smoothie – Hoping #FTW

Chocolate Maca Mint Chip Protein SmoothieIt is still smoothie time in the great ATX — it’s been in the high 90s this week! It’s so hot you can’t leave a bag of chocolate chips in the car for an hour — lesson learned. That being said, I’ll drink a smoothie (and eat deformed chocolate) pretty much anytime of the year . . . it’s such a quick and easy way to make a nourishing meal to take on the go.Chocolate Maca Mint Chip Protein Smoothie

Today, I’ve blended up a Chocolate Maca Mint Chip Smoothie for a slurpable, sweet and super healthy start to the day. Who doesn’t love a chocolate protein smoothie, it’s like drinking a milkshake for breakfast. I’ve added maca powder, ’cause that’s how I mix! Maca, a root vegetable indigenous to Peru, is a natural ingredient prized for thousands of years for its ability to boost stamina, endurance and hormonal balance. It includes vital nutrients such fatty acids, fiber, proteins, carbohydrates and minerals. Sign me up for all of this. Thank you maca powder!
maca, mint and chocolateTo add a flavor lift of mint, there are two options. You can use sprigs of fresh mint, which grows so abundantly for me in the summer. But, my fresh mint is looking pretty sad, so my tried-and-true swap in is Instantly Fresh Mint from Litehouse Foods — it’s dehydrated mint that is recipe ready any time of the year. One jar has the equivalent of three bunches of mint inside. Look for it in the produce section of your grocery store in little herb-sized jars — ask the produce manager.

Chocolate Maca Mint Smoothie

Chocolate Maca Mint Chip Smoothie

  • 8 ounce unsweetened almondmilk
  • 1/3 frozen large banana
  • 1 scoop protein powder of choice
  • 1 1/2 teaspoons maca powder
  • 2 teaspoons cocoa powder
  • 1 teaspoon Instantly Fresh Mint (or fresh leaves)
  • 2 teaspoons mini chocolate chips

Add all ingredients to blender, adding ice as needed. Blend until smooth. Makes 1 serving!

 

So yeah, I’m going to me needed all the energy, endurance and stamina I can get — I have a bunch of races and competitions coming up. I signed up last minute to run the Hill Country Half Marathon in Marble Falls, Texas thus weekend — it’s hill out there y’all. When they keep focusing on the words “scenic,” “beautiful” and “stunning views,” you know that those hills are going to be tough. Also, I’ve got the Spartan Beast in Dallas, it’s an approximate 14 mile run with 30-ish obstacles. I’ve been having so much fun training for obstacle course races, it’s a nice shake up from the traditional marathons and road races I do. Then, of course, San Antonio Rock and Roll Marathon in early December.

Celebrating with friends at the end of Spartan Race.It’s not too late to join me! Dallas Beast, October 31 and November 1, 2015, Sign Up Now for this Reebok Spartan Race! Save 10% and use discount code FINISH at checkout!

What are YOU drinking this week? What are YOU racing this month? Please share in the comments below – XOXO Jennifer

 

Chocolate Orange Pistachio Smoothie Bowl #EasyAsBreeze

This “Easy as Breeze” post is sponsored by Almond Breeze Almondmilk. For more “Easy As Breeze” recipes made with five ingredients or less, visit Almond Breeze on Facebook, Twitter, Instagram and Pinterest.

Keep things simple and sweet with this 4 ingredient Chocolate Mandarin Orange Pistachio Smoothie Bowl.

Summer should be a laid back season where kicking back, relaxing and living the easy life is top priority – but, DANG, I’m busier than ever.  Between juggling work projects, shuttling kids to far-away camps, getting my workouts accomplished (that’s a non-negotiable) and lots of organizing and shopping getting my oldest ready to head off to college, I need a break. If I can’t get a break, I at least need things to be easier – like no make-up, breakfast-for-dinner, do-your-own-laundry easy.

One way to keep life easy is to make uncomplicated yet healthy meals and snacks with five ingredients or less – and especially with ingredients that can be stocked in the pantry so there’s no rushing off to the store. I also have a little secret, when the stress starts piling up, I turn to chocolate (gasp). But, I’ve found several healthy ways to satisfy my sweet tooth without completely falling off the semi clean-eating wagon.  One of my treats is a carton of plain Greek yogurt with a bit of flavored Stevia chocolate syrup mixed in along my favorite cereal on top for crunch, don’t worry it’s gluten-free, bean-blend Power Os!

Chocolate Almond Milk and protein bites -- a great snack!But, HELLO, chocolate! The Chocolate Almond Breeze Almondmilk, is pure heaven. It’s rich and creamy and only has 120 calories per 8 ounce serving – plus, it boasts 50% more calcium than milk.  Even though I don’t have any dietary restrictions, this beverage is ideal for vegans and those with food allergies – there is no dairy, soy, lactose, cholesterol, peanuts, casein, gluten, eggs, saturated fat or MSG. Plus did I mention you can buy it either on the refrigerated dairy section or shelf-stable on the  cereal aisle? It’s just super yummy to drink by the glass full!

Chocolate Orange Pistachio Smoothie Bowl made with Almond Breeze

Chocolate Orange Pistachio Smoothie Bowl horizontalShelf stable means I can keep a carton on hand at all times to curb my chocolate needs – and along with a snack pack of Mandarin oranges, mini chocolate chips and pistachios, I’ve created an “Easy as Breeze” Chocolate Orange Pistachio Bowl simplify and sweeten my summer. Check out the printable recipe below!

Coconut Chia Smoothie Bowl makes a quick, easy and healthy breakfast or post-workout snack.If you love smoothie bowls and exotic spices, you’ll love this Coconut Chai Smoothie Bowl I whipped up earlier in the season with the Unsweetened Almond Coconut Milk from Almond Breeze along with chai spices, cacao nibs and hemp seeds.

 

Other ways I’m keeping summer easy-breezy and as stress-free as possible is by avoiding rush-hour traffic, taking a break from cleaning the house, living in my workout clothes (oh yeah, that’s nothing new), and making meals that don’t require an oven.

How are you making summer easier on yourself? Please share in the comments below! XOXO, Jennifer

Chocolate Orange Pistachio Smoothie Bowl
Prep Time
5 mins
Total Time
5 mins
 
Perfect for a summer breakfast or refreshing post-workout treat -- easy to make and cools you off in the summer.
Course: Beverage, Dessert, Smoothies, Snack
Cuisine: American
Servings: 1 person
Ingredients
  • 12 ounces Chocolate Almondmilk Almond Breeze
  • handful ice
  • 4 ounces Mandarin oranges drained or can use fresh segmented
  • 1/2 tablespoon chopped pistachios
  • 1 teaspoon mini chocolate chips more if you must 🙂
Instructions
  1. Add chocolate almond milk and ice to blender, frappe until well blended. Pour in bowl and let set up in freezer for a couple minutes if needed.
  2. Top with oranges, pistachios and chocolate chips. Enjoy.

Lime Pie Smoothie + Blender Giveaway

Healthy Surprise Lime Pie Smoothie features hemp seeds and spinach for extra nutrition!Lime pie, don’t you just love this sweet, tart and tasty treats?! A big slice of Key Lime pie or the fabulous lime sherbet pie my mom used to make always reminds me of warm-weather memories and how sweet the slower pace of summer can be. Wouldn’t it be grand if summers were endless and we could all kick back on the lawn or hang out at the lake with the biggest worry in life being a bit of sunburn or not being able to get out of the hammock to fish before dinner?!

Enjoying some relaxing family time at the lake.

Enjoying some relaxing family time at the lake.

But, eventually, we all have to get back to the daily grind! But, my recipe for {Healthy Surprise} Lime Pie Smoothies is a delicious and nutritious way to fuel up for the day while serving as a reminder to slow down and smell the saltwater, chase the fireflies or just sit back on the patio and wait for the rainbow to appear over the sprinklers. The recipe for this protein smoothie features protein powder (use your favorite brand) and a tablespoon of hemp hearts for added protein and heart-healthy fats.  I like to have about 25g protein in my smoothies, but you can also just skip the protein powder scoop and cut back the milk an ounce or two.

Relax, Hamilton Beach's Wave Action Blender is ready to whip you up a smoothie, shake or icy drink this summer!

hamilton beach wave blender If you love to make smoothies, shakes and icy drinks (the most important refreshments of summer), the powerful and durable Hamilton Beach® Wave~Action® Blender will keep you whirling without any annoying chunks!  Ordinary blenders spin contents around the walls of the jar, which can leave whole chunks untouched by the blades. But, the unique Wave~Action® System is designed to continually force the mixture down into the blades for consistently smooth results.

 

blender lid spout

Other features I appreciated about this blender(and you’re sure to love, too) are an easy-pour spout,  700 watt motor, stir spoon for thick foods and dishwasher-safe 48-ounce glass jar.

So, YAY, I get to give one of these blenders away to a lucky reader – just enter via the Rafflecopter instructions below the recipe!

This Lime Pie Smoothie has a surprise -- spinach and hemp seeds for a boost of nutrition.

Healthy Surprise Lime Pie Smoothie Recipe

  • 12 ounces unsweetened coconut, soy or almond milk
  • 1 scoop vanilla protein powder of choice
  • 1 tablespoon hemp hearts (hulled hemp seeds)
  • ½ medium frozen banana
  • One large lime, zested and juiced
  • ½ cup packed spinach leaves
  • Stevia or honey to taste
  • Garnish – yogurt, lime slices

Add hemp seeds to blender and pulse for a few seconds to grind up. Add milk, frozen banana, lime juice and zest, and spinach. Blend until smooth and add stevia or honey to desired level of sweetness. If needed, add a few ice cubes and blend to create a thicker consistency. Garnish with a dollop of Greek yogurt and lime slices.  Serves 1.

a Rafflecopter giveaway