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

Run Faster 800 Meter Workout + Protein Bar #FeelGooder

Posted on August 25, 2015 by Jennifer FIsher

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.

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 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.

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.

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.

Don’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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Body Boosting Fitness Shake and Bodyweight Leg Workout

Posted on May 27, 2015 by Jennifer FIsher

This post is sponsored by FitFluential on behalf of Bowflex Body.

Anytime someone says creamy, indulgent-tasting shakes are good for me, they have my rapt attention. That’s why I was ready to find out more about Bowflex Body, a line of premium nutrition products that inludes a vanilla fitness shake mix along with “boosters” (including chocolate) to mix in depending on my protein, energy, or fat-burning needs for the day.

As a meal replacement option, the Premium Vanilla Fitness Shake (with booster or not) is a convenient and safe way to ensure most of us are getting the optimal nutrition needed to power through until the next meal. I’ve swapped out a shake for a full meal at lunch or dinner a few times a week and had great results in leaning out. But, typically getting lean and dieting for weight loss is not an issue for me, often I’m trying to fill in the gaps in my day where I need extra quality calories (without the junk) – like after a workout or before bed.

Easy to keep in a gym bag and shake, shake, shake after a workout.

These easy-to-make shakes have become a staple in my post-workout nutrition plan. It’s so important to take in a protein-rich mini-meal within 30 minute of an intense workout or long run. It’s also key that that the meal or shake have a bit of carbohydrates to help the body efficiently process the protein – Bowflex Body makes it so easy! After finishing the “Murph” CrossFit WOD (1 mile run, 100 pull ups, 200 pushups 300 squats and a final 1 mile run) on Memorial Day, I knew my muscles were going to be screaming for some tasty TLC. I brought along my mixer filled with a scoop of the Premium Vanilla Fitness Shake along with the Rich Chocolate Booster AND the Peanut Butter Protein Booster. I’m greedy like that!

Start Shaking It Up, Here’s How:

Premium Vanilla Fitness Shake: Start with this powdered mix as your base and blend into water or your milk of choice. The instructions say use 8 ounces of liquid, but I’ve used 8 ounces of unsweetened almond milk and 8 ounces of water and it still tastes great (and my mind thinks I’m getting more). You can also throw a scoop into morning or post-workout smoothie if you like frozen beverages. Not only does it taste super creamy and delicious, but for just 125 calories, you get 15g high quality protein, 5 g prebiotic fiber, only 5g sugar and 16 potent antioxidants including acai, goji, pomegranate, mangosteen, spinach, kale and more. It is also lactose free, soy free, low sodium and low fat.

Rich Chocolate Booster for Fat Burning: Toss in one of these 10-calorie packets to kick up your metabolism with Garcinia cambogia, green coffee bean, African mango and cocoa exacts.

Peanut Butter Booster for Muscle Management: Add a packet of this booster to help grow, maintain and provide workout recovery benefits to your muscles. This advanced protein formula gives you an additional 10g on top of the 15g already in each serving of shake.

Mixed Berry Booster for Extra Antioxidant Benefits: This refreshing mix-in gives the already vitamin and antioxidant-loaded vanilla shake an extra one-two punch of protection with blueberry, raspberry and strawberry extracts blended to help fight free radicals.

Two BowFlex Body Energy Products worth checking out:

Berry Pomegranate Pre-Energy: This tasty mix gets you revved up for your workout without the crash of sugar-loaded coffee or energy drinks. It works great for either aerobic or anaerobic activity and has just 80 mg of caffeine with theanine, an amino acid from green tea that helps prevent caffeine jitters and “crash.”

Passion Fruit Daily Energy: Designed to take every day, if needed, this formulation helps with focus, aerobic performance and sustained energy when you need a little extra oomph! Like the Pre-Energy formula this Daily Energy has jitter- and-crash free caffeine from the amino acid theanine found in green tea – just less at 50mg.

You really need to try Bowflex Body nutrition products yourself to discover the fat-burning, health-boosting benefits I’m raving about. Use the discount code BOWFLEXSHAKE to receive 20% off your order along with free shipping and handling. A sampler pack is also available. Bowflex has a 30-day, 100% guarantee on their products, so you really don’t have anything to lose — except maybe that muffin top or a bad case of the “hangres”! Get more details on the ingredients used in these fitness products and check out the FAQ for answers to common questions. Also, visit BowFlex Body on Facebook, Instagram, Twitter, Pinterest and connect — they also have a great blog.

Body Boosting #BowFlexBody Fitness Shake + Bodyweight Leg WOD @BowflexBody #BeFitForLife #Fitfluential #Ad

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Also, I am sharing a bodyweight “leg day” exercise that you can do anywhere, no gym required. Have fun!

Kick up leg day with this no-equipment-needed workout of bodyweight exercises.

What “Booster” benefit are you most interested in — burning fat, increasting protein, or upping antioxidants? What is your favorite bodyweight leg exercise? Please share in the comments! xoxo Jennifer

Muscle-Making Orange Mango Protein Drink with Ginger #TryAboutTime

Posted on May 14, 2015 by Jennifer FIsher

I always refuel after longer runs and intense workouts with a protein-rich recovery snack or drink. However, in the oppressive Texas heat, I often feel a tiny bit nauseous and my brain signals tell my appetite to take a hike. But, I know I just have a 30 minute window to get in some fluids, carbs and healthy protein to rehydrate and help repair/build muscle – what’s a girl to do?!

ProHydrate from About Time makes a great recovery drink after run.

No watch today, but I know it’s “About Time” fomr my ProHydrate!

Well, I have a new “go-to” strategy to gas up my tank! Prohydrate from About Time is the perfect solution – it’s ready-to-drink, loaded with whey protein isolate and has a light, refreshing taste – more like a crisp, cool sports drink than a heavy protein shake. In addition to the protein (the perfect amount for post-workout), the 12-oz. beverages are sweetened with Stevia adding just 3g carbohydrates and 95 calories to your intake. To help my body process the protein, I also add a healthy complex carb alongside Prohydrate, usually a banana or other piece of fruit. Two other things to love about this new product from AboutTime.com – it’s gluten-free and has no artificial colors or flavors.

Of course, Prohydrate tasty really great swigged straight from the bottle – Raspberry Lemonade and Orange Mango are flavorful and #onfleek ! But, another great idea is to add some pressed ginger juice for a whole host of additional preventative and restorative benefits. Athletes will appreciate how ginger eases up inflammation and muscle pain for those days when you need a little extra TLC after working out. Ginger also helps combat nausea – like when that burpee cash-out on the WOD has you running to a bucket. And, if that isn’t enough, ginger boosts the immune system, protects against many types of cancer and relieves migraines.

Making the ginger juice is really simple. If you’ve got a juicer, just throw in a bunch of this gnarly-looking root and process – voila, spicy-strong ginger juice! If you don’t have a juicer, you can make “ginger water” by cutting up slivers of ginger root and place in a pot covered with water. Bring to a boil and then reduce and simmer for 30 minutes or until at least half of the water has evaporated. Pour through a strainer into glass jar to remove ginger pulp. To add to your Prohydrate, I would suggest starting with 1 teaspoon of the pure ginger juice or 1 tablespoon of the “ginger water” – stir into the drink, taste, and then add more depending on your preference for the “pow” factor of ginger!

About Time has so many other great products that fit in with my lifestyle – for example the AUX Pre-Workout Drink designed to increase metabolic performance and promote rapid recovery is great and so is are the protein pancake mixes – I made these eye-popping Tart Cherry Chocolate Chip Protein Pancakes from a big tub of the mix.

If you want to find out more, join in the Twitter chat on Thursday, May 21, 2015 at 9 pm ET. Following the hastag – #TryAboutTime and @_TryAboutTime

Workout Recovery Zing #ProHydrate + Ginger @_TryAboutTime #TryAboutTime #Ad #FitFluential

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What nutrition products do you use to recover from a workout? Please share in the comments!

This post is sponsored by FitFluential on behalf of About Time.

6 Ways Strawberries Aid Athletes + Best Berry Recipes

Posted on March 30, 2015 by Jennifer FIsher

Someday I will have a strawberry patch in my garden . . . I just need to work on getting that garden first! In the meantime, I’ll continue to visit my favorite produce departments and farmers’ markets, greedily buying up all the plump and pretty berries in my quest for the sweetest and juiciest picks of spring.

Strawberries are not only sweet-tooth satisfying; they are a superfood that should be part of an athlete’s training diet. I eat strawberries to keep my performance and recovery at a peak – here are the top six reasons why:

An entire cup (about 12 medium berries) of strawberries has only 50 calories and serves as a source of quick energy thanks to healthy complex carbohydrates.
A serving (one cup) of strawberries provides more than a day’s worth of vitamin C. This antioxidant offers a host of important benefits for athletes, including immune system protection and helping the body to recover and repair from intense workouts.
The flesh and seeds of strawberries are a sensible source of dietary fiber, an important nutrient that keeps you from feeling hungry right away and also helps to keep digestion moving along. Fiber also helps to reduce cholesterol and lower blood pressure, according to many studies.
Strawberries are a great source of potassium and magnesium, essential minerals that are lost through sweat. Runners and other endurance athletes (one hour of consistent exercise or more) require more of these minerals to keep electrolyte balances in check. These minerals are also good for bone health.
Strawberries contain a compound called nitrate that has positive effects on blood flow and oxygen around the body. Some studies have shown nitrates can increase the flow of blood & oxygen to the muscles by as much as 7 percent. This can help prevent muscle fatigue, making exercise easier.
Strawberries contain an antioxidant called quercetin . This plant pigment has been shown to play a role in heart health and the prevention of cardiovascular diseases. Some scientists studying exercise biochemistry suggest quercetin may enhance endurance and overall athletic performance by serving as an anti-inflammatory agent, improving mitochondrial (energy) function in cells, and boosting the central nervous system with a caffeine-like jolt.

So, enough about how strawberries can benefit runners and other athletes and on to the yummy stuff — strawberry recipes! I recently made a quick and easy recipe for Strawberry Blackberry Greek Yogurt Chia Pudding and Shooters for Litehouse Foods. This healthy recipes work as a sustaining breakfast, sensible dessert or nutritious post-workout snack – in addition to the goodness of strawberries, this “pudding” is packed with chia seeds and Greek yogurt for an extra punch of protein.

For the Strawberry Blackberry Chia Shots, all you do is thin the recipe down with a little extra milk (2%, coconut, almond, soy, etc). It’s a refreshing alternative to a smoothie!

And, speaking of refreshing, how about a scoop of Roasted Strawberry Coconut Milk Sherbet on a warm spring day?

My Strawberry Greek Yogurt Tart (with Paleo Chocolate Crust) has always been a big winner in the spring and is a gorgeous addition to an Easter dinner, graduation or other special celebration.

6 Ways #Strawberries Aid Athletes + My Best Berry #Recipes #Fitfluential #YUM

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What is your favorite way to eat strawberries?

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Tag Archives: sports nutrition

Almond Eaters Make Better Athletes + Almond Apricot Bar Recipe

Run Faster 800 Meter Workout + Protein Bar #FeelGooder

Body Boosting Fitness Shake and Bodyweight Leg Workout

Muscle-Making Orange Mango Protein Drink with Ginger #TryAboutTime

6 Ways Strawberries Aid Athletes + Best Berry Recipes