Autumn

Holidays - Should You Workout or Take a Break?

Holidays - Should You Workout or Take a Break?

Traveling for the holidays?? Hotel room, the in-laws, friendsgiving airbnb...the holidays don't have to mean your fitness takes a down turn!

Pack shorts and a tee (or those black leggings you know you’re going to wear anyway), and sneak in a quick 20-minute bodyweight workout. It can make a huge difference in your energy and prevent that dreaded feeling you know you're going to have when everything just…feels...so...hard...in your workout next week.

That “use it or lose it” principle you hear about, is actually a thing (sigh). It’s known as “disuse atrophy” and can happen in as little as 72 hours. BUT, that doesn’t mean all progress is lost when taking a week off. The more fit the muscle (and therefore, you), the slower the atrophy.

So, if you’re someone who exercises vigorously 5-7 days a week, you might actually benefit from giving your body a chance to recover, so listen to it and embrace it! Maybe you just pack along a travel foam roller for some muscle regeneration.

But if you've just started out on your fitness journey, keep it up and make sure to get at least one day in while you're traveling to maintain progress, slow down atrophy, and stay consistent with those healthy habits you’re building. And I promise you'll feel a million times better knowing you fit a workout in before noshing on all the delicious holiday treats.

Your New Healthy Thanksgiving!

Thanksgiving is only ONE WEEK AWAY .. crazy to think how fast this year has been flying by! I've been oogling over all the beautiful recipes out there in the world while working on this year's menu collab with Barre3, the Portland based studio and wellness magazine.

Running With Forks and Barre3 Thanksgiving Classics

The flavors and traditions of this holiday are limitless, heart warming, nostalgic and .. usually, along with your gratitude, you leave you feeling utterly stuffed. Keeping in line with the Barre3 rules of balancing FAT, FIBER and PROTEIN I've created a menu that can help you avoid that feeling, while keep it healthy AND delicious.

If you recall, last year I created the Barre3 DIY Thanksgiving Pies and the Autumn Greens Panzanella Salad and due to them being such a hit on the table last year, we decided to keep them on the spread as a classic along with a few new staples. Mix a few of these new healthy recipes in with your family recipes passed down from generation to generation for a beautiful, timeless and healthy holiday.

Here is how we set our table this year .. perhaps it will ignite and inspire a bit of your holiday menu planning! 

Running With Forks and Barre3 Autumn Greens Panzanella Salad

Autumn Greens Panzanella Salad – The first thing you’ll notice about this nutrient-rich salad is that it’s absolutely stunning, thanks to the colorful pop of pomegranate seeds and sweet potatoes against the dark leafy greens. The next thing you’ll notice? That it’s absolutely delicious.

Running With Forks and Barre3 Roasted Root Mash

Savory Roasted Root Mash – One taste of this savory, creamy blend of parsnips and celery root, and you may never make mashed potatoes again.

Running With Forks and Barre3 Sausage Kale and Pecan Stuffing

Sausage, Kale + Pecan Stuffing – The sausage, kale, leeks, and onions make this stuffing gloriously hearty, while the pecans and dried cherries round it out with just the right amount of sweetness.  

Running With Forks and Barre3 Skillet Cornbread

B3 Skillet Cornbread – Made with stone ground cornmeal, almond flour and coconut milk, this cornbread is both gluten and dairy free. The slight sweetness of the cornmeal is the perfect complement to Thanksgiving’s savory flavors.

Running With Forks and Barre3 Honey-Orange Cranberry Sauce

Honey-Orange Cranberry Sauce – Cranberries, one orange, and honey. That’s all that goes into this simple cranberry sauce, and yet the perfectly tangy flavor makes it one of the highlights of the meal. It needs to chill for at least six hours, so it’s the ideal make-ahead recipe.

Running With Forks and Barre3 DIY Apple Pie
Running With Forks and Barre3 DIY Chocolate Pie
Running With Forks and Barre3 DIY Pumpkin Pie

DIY Pumpkin Pie – In the barre3 spirit of Make It Your Own, this recipe is designed so you can choose your own filling. It’s delicious as a traditional pumpkin pie, but the almond-oat crust works just as well with apples, chocolate—you name it! 

A Green Breakfast

Running WIth Forks Green Smoothie

This is probably a top favorite and request of a favorite little lady I have been cooking and creating menus for over the last six years.  You've got to know that this green breakfast is jam packed with nutrients that will most definitely get you stepping out the front door with your best self shining. And the best part, you can make a big batch and keep them loaded and ready in the fridge for an easy grab-and-go breakfast or snack the next day! 

A GREEN BREAKFAST

Prep time: 5 mins | Total time: 7 mins  | Serves: 1-2

INGREDIENTS:

  • 1/2 an avocado
  • 1/2 a small fennel bulb
  • 1 large handful spinach
  • 1 inch piece ginger, peeled and chopped
  • 1 apple, cored and chopped
  • 1/2 c pineapple, chopped
  • 1 tbsp flax seeds
  • 1 c nut milk
  • 2 tbsp pumpkin seeds
  • 1 tbsp chia seeds
  • 1 tbsp almonds, chopped
  • 1 tbsp walnuts, chopped

DIRECTIONS:

  1. In Vitamix or high powered blender, combine all ingredients through the nut milk and blend on high until smooth. Adjust taste if desired.
  2. Pour into a bowl or mason jars and top with remaining nuts and seeds when ready to eat.  

 

 

 

Recipe: A simple lunch.

Running With Forks Apple Celery Root Prosciutto Salad

Sometimes all you need is a few simple ingredients to feel completely satisfied.  I made this lunch a couple of weeks ago with inspiration from Sunday Suppers.  It was super simple, super delicious and super satisfying.  I'm craving it right now, for my lunch that's about to happen, and decided that I should share it. Simple and easy.  Go for it. 

Apple - Celery Root - Prosciutto - Parsley - Lemon - Maldon - Peppercorn

Prep time:  10 mins   | Assembly time:  5 mins   | Serves: 2

INGREDIENTS:

  • 1 apple, cored and julienned
  • 1 small celeriac, peeled and julienned
  • 5 pieces of thinly sliced prosciutto, torn
  • 1 small handful parsley, leaves only, torn
  • 2 tbsp plain greek yogurt
  • 2 tbsp olive oil
  • juice of 1 small lemon
  • sea salt, to taste
  • fresh cracked pepper, to taste
  • 1 tbsp chopped fresh parsley
  • maldon sea salt, to taste

DIRECTIONS:

  1. In a small bowl, whisk yogurt, lemon, chopped fresh parsley, salt, pepper and olive oil.  Adjust to taste.
  2. In a medium bowl, combine apple, celeriac, parsley, half of the prosciutto and toss with dressing. Top with the remaining torn prosciutto and fresh cracked peppercorns and of course, maldon sea salt.

 

Juice Up!

Running With Forks Green Juice

I forgot to put this one up yesterday, pre-wonton exploration, but I had a few requests for this bright little guy of inspiration.  I recommend getting super creative and inspired with what's in your refrigerator (if you keep seasonal veggies on hand that is). No worries if you don't have a juicer!  A strong blender and a sieve will do the trick here!

A few things to think about when making a good green juice:

  • add variety - try and use a few different vegetables or herbs that are green (kale, swiss chard, spinach, celery, cucumber, parsley, mint, etc)
  • add a bit of sweetness if desired - I used pear and golden beets for this one (try an apple or a carrot or a red beet, but note that color might turn a bit brownish)
  • add an acid to cut the bitterness of the greens (half a lemon will do the trick, but you can get creative
  • optional to add fat, but i like to add a little finisher of flax oil or fish oil for some healthy omegas

GREEN JUICE

INGREDIENTS:

  • 3 c swiss chard, roughly chopped
  • 1 handful of parsley, leaves and stems
  • 3 stalks of celery, roughly chopped
  • 1 small golden beet, peeled and roughly chopped
  • 1/2 a pear, cored and roughly chopped
  • 1/2 a lemon, *juice only
  • 1 tsp flax oil or fish oil

DIRECTIONS:

  1. In a Vitamix or strong blender, add chard, parsley, celery, beet and pear and a splash of water.  Blend on high, using vitamin accelerator tool to assist in blending, until a smooth puree consistency. (add more water if too thick)
  2. Using a fine mesh sieve, strain juice into a bowl, leaving pulp behind, and pour into your favorite glass.  (save the pulp and add it to your pup's food!  Chloe loves her greens!) Enjoy!