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HOMEMADE WATERMELON SPORTS DRINK TO HYDRATE AND FUEL ENDURANCE
Posted on September 19, 2024 by Jennifer FIsher
Reply
Watermelon-AID is a homemade watermelon sports drink that I’ve been drinking to
stay hydrated, cramp-free and to keep my energy up as I train for an
ultra-endurance event that includes trail running, obstacles and more.
SWEATING & HYDRATION
Sweat rate is proportional to metabolic rate and can amount to 3 to 4 liters per
hour or as much as 10 liters per day. Training and heat acclimatization can
increase sweat rate by 10 to 20 percent. [1] If you don’t stay hydrated, the
heart has to work harder and other organ functions begin to deteriorate as well.
Symptoms of being dehydrated include headaches, dizziness, drowsiness, muscle
cramping, nausea and vomiting. Dry mouth, chills and flushed skin are other
clues. I also tend to get quite cranky leading up to dehydration, make poor
decisions, and, oddly enough, the skin on my inner forearm gets wrinkly.
Sweat Test: You can perform a DIY Sweat Test to learn approximately how much
liquid you need to drink for your specific needs. Before workout, stand on the
scale with a filled water bottle (what you plan to drink on the run) and then
stand on the scale again with the same water bottle (that may be mostly empty
now). Make a note the weight deficit and adjust hydration needs accordingly. For
example, if you lost 2 pounds via this body/bottle weighing method, then you
need to drink an additional 2-pounds of liquid, which would be 32 ounces (spread
out over the workout, don’t chug all at once). The goal is to be never let
yourself lose more than 2% of your body weight in sweat during any workout to
avoid dehydration, cramping and digestive issues.
Quick Hydration Checks: Try these two quick, on-the-go self-checks
for dehydration. First, take a peek at the color of your urine – if it’s dark or
even moderately yellow, you need to drink more. If it’s pale or almost clear,
you’re doing good, but take sips pro-actively. Second, you can pinch the skin on
the back of your hand and pull it upwards. Once released, the skin should snap
back rapidly – if not, you may be dehydrated.
BENEFITS OF WATERMELON JUICE
Watermelon juice provides a lot of perks to a homemade sports drink, offering
plenty of water (92% water), plus fructose and glucose to keep the body going,
electrolytes like potassium (8% of Daily Value), and other helpful nutrients
such as Vitamin C that help keep you well. A cup (8-oz) of watermelon juice has
71 calories and almost 18g carbohydrates, providing simple, natural fuel to keep
your training moving forward. Plus, obviously, watermelon juice tastes amazing
and refreshing!
HOW TO MAKE WATERMELON JUICE
Check out this helpful video tutorial (above) on How to Make Watermelon Juice
from Watermelon.org that shows you that shows them method of blending and
straining chunks of the fruit to yield juice.
Another economical way to source watermelon juice is by simply catching the “run
off” after cutting up the fruit (make sure you have washed the exterior prior to
cutting) and also collecting the excess juice that seeps from the cut watermelon
overnight. I cut my washed watermelon up on a big, rimmed sheet pan and any
juices that run off, I just pour through a strainer and into a mason jar. I also
drain off any excess juice that has leeched every morning and add this to my jar
for use later in Watermelon-Aid and other beverages. A side benefit of removing
the excess juice that has pooled in the container, is that the cut fruit keeps a
better texture for longer.
Visit my Watermelon Juice 101 article for more detail information on how to use
juiced watermelon, how to freeze watermelon juice, and the expected length of
time it should stay fresh and safe in the fridge or freezer.
ADDITIONAL INGREDIENTS IN HOMEMADE WATERMELON SPORTS DRINK
Additional ingredients in this DIY sports drink includes coconut water, lime or
lemon juice, honey and a pinch of Himalayan Sea salt. These ingredients provide
an additional boost of energy and electrolytes.
When it comes to adding the honey, just how much to use really depends on your
expected energy expenditures. Watermelon juice is sweet enough on its own, but a
bit of honey will add more calories and carbs to fuel your run or endurance
endeavors. I typically add 1 tablespoon of honey per two cups (16-oz of
liquid), for an added 64 calories and 17.3 grams natural sugar carbohydrate.
Tweak the amount up or down as needed. Maple syrup, rice syrup and agave syrup
can also be substituted Himalayan Sea salt is an optional ingredient for this
watermelon sports drink recipes, but one I like to use to help keep my
electrolytes in check on long runs and sweaty days. Just a pinch of this pink
salt will do, and I think it makes the flavors of my Watermelon-AID pop! I
prefer using Himalayan Sea salt over regular table salt in this drink because it
contains many minerals such as calcium, potassium, magnesium, and occasionally
zinc and iron
Pin this for later!
Print
Watermelon-Aid Endurance Sports Drink
Prep Time
5 mins
Total Time
5 mins
Mix up your own sports drink to support hydration and provide energy on longs
runs and other endurance endeavors. Makes one 2-cup serving with 180 cal, 46g
carb, 405mg sodium and 487 mg potassium.
Course: Beverage, workout
Keyword: hydration, sports, sports drink, watermelon
Servings: 1 serving
Calories: 180 kcal
Ingredients
* 8 ounces fresh watermelon juice
* 6 ounces coconut water*
* 1 ounce fresh lemon or lime juice 2 Tbsp, about 1 medium
* 1 tablespoon honey**
* 1/8 teaspoon Himalayan Sea salt**
Instructions
1. Mix all ingredients together and enjoy chilled. It’s even tasty warmed up on
a cold day.
2. *If you like caffeine in your sports drinks, you can substitute chilled
green tea for coconut water (but will lose some potassium and sodium in the
recipe by doing so)
3. **Honey and salt may be increased or decreased to suit your specific
nutrition requirements.
4. Store leftovers in the fridge, in air tight container, for up to 3 days.
Recipe Notes
--------------------------------------------------------------------------------
This article is sponsored by Watermelon.org.
[1] Water Requirements During Exercise in the Heat – NIH, National Library of
Medicine
Posted in Beverages & Smoothies, Gluten-free, Nutrition Tips, Running, Vegan,
Vegetarian, Watermelon, Workout Fuel, Workouts | Tagged hydration, running,
sports drink, sports nutrition, watermelon | Leave a reply
SOUTHWEST COTTAGE CHEESE EGG SALAD: PROTEIN-PACKED!
Posted on August 27, 2024 by Jennifer FIsher
Reply
When life gets hectic and you’re wondering what to eat for lunch, it’s tempting
to reach (or drive-thru) for something quick and not-so-healthy. But instead try
my Southwest Cottage Cheese Egg Salad, a delicious, nutritious option that’s
just as fast. This busy-day lunch idea is simple, economical, low-carb, and
packed with protein to keep you fueled up to going. Macros: 270 cal, 15g fat, 5g
net carb, 23g protein
The simple, wholesome ingredients include chopped eggs mixed with pico de
gallo, cottage cheese, fresh lime juice (try this lime squeezer), and avocado.
This combination makes for a satisfying, flavorful meal that you can enjoy in so
many ways! Pile it into a low-carb wrap for a convenient handheld lunch or
spread it on a slice of whole-grain bread. But, it’s not just for sandwich and
wrap fillings — try tossing it over a fresh salad, stuffing it into a
scooped-out tomato or cucumber, or even serving it as an appetizer with
crackers.
One of the best parts of this egg salad variation is the use of low-fat cottage
cheese instead of mayonnaise. Blending the cottage cheese until smooth gives you
a creamy texture without the extra fat, while boosting the protein content. This
swap makes the dish not only lighter but also more satisfying, perfect for those
looking to stay full throughout the day.
This southwest egg salad is a true lifesaver when you’re on the go or need a
quick meal idea. You may have tried other eggs salad recipes that have been
mediocre – but this one is a winner! Give it a try, you’ll be amazed at how
simple and flavorful healthy eating can be! In the video, I’m eating in one of
my favorite ways – a low-carb tortilla wrap! BTW, love to store my boiled eggs
in a cute ceramic egg holder so I don’t get them confused in the fridge with raw
eggs!
Print
Southwestern Cottage Cheese Egg Salad
Prep Time
5 mins
Cook Time
0 mins
Total Time
5 mins
Spice up lunch with these flavorful Southwest Cottage Cheese Egg Salad. Thanks
to cottage cheese, it offers more protein with less fat than a traditional
recipe. With a zesty lime kick and great nutrition, this quick meal – use in a
tortilla wrap, fix up a sandwich, pile on a salad, or stuff into a scooped-out
tomato or cucumber.
Course: entree salad, lunch
Cuisine: Southwestern
Keyword: avocado, cottage cheese, egg
Servings: 2 servings
Calories: 270 kcal
Ingredients
* 4 large hard-boiled eggs peeled and roughly chopped
* 4 ounces Pico de Gallo
* 2/3 cup cottage cheese* *blended if you prefer a more creamy texture
* ½ medium avocado chopped
* 2 tsp lime juice
Instructions
1. In medium bowl, mix together chopped eggs, cottage cheese, chopped avocado,
pico de gallo and lime juice.
2. Serve in wrap, sandwiched between bread, on a green salad or stuffed into a
tomato — so many options!
Recipe Notes
Note: This post contains Amazon affiliate links.
Posted in Eggs, Gluten-free, Keto, Low Carb, Uncategorized, Vegetarian | Tagged
cottage cheese, eggs, lunch, salad, sandwich, wrap | Leave a reply
HATCH GREEN CHILE ZUCCHINI SOUP, HOT OR COLD!
Posted on August 21, 2024 by Jennifer FIsher
Reply
Summer soups are a lovely way to enjoy the season’s freshest flavors, and this
Hatch Green Chile Zucchini Soup is no exception. Combining two of summer’s most
vibrant vegetables, this dish is both a delicious and nutritious option that can
be served hot or cold, making it versatile for any occasion.
Whether you’re trying to make the most of a bumper crop of Hatch chiles or
zucchini (and goodness knows, there can be bushels at the end of summer, this
soup is a quick and easy way to transform summer produce into a satisfying meal.
With the added richness of potatoes, onions, and garlic, all sautéed with a hint
of cumin before simmering in broth and puréeing to a silky texture, it’s a
low-calorie side dish or light lunch that will leave you feeling nourished.
Plus, with 6 grams of protein per serving, it’s as filling as it is flavorful. A
finishing touch of lime, feta, and cilantro adds a tangy brightness that
elevates every spoonful.
HATCH GREEN CHILE ZUCCHINI SOUP TIPS
Hatch Green Chiles: August through September is prime time for these beloved
green chiles that hail from New Mexico (but typically available across the
country at the end of summer). If you fresh roast your peppers, stick over a
flamer, on the grill or in a broiler until the skins blister up black. Remove,
let cool in a paper bag for 5 minutes and then in a bowl of cool water, slip off
the skins, remove the stem and rise out the seeds before chopping. If Hatch
aren’t available to you, and you still want to use a fresh chile – Poblano will
make a good substitute. OR, for convenience, there are a number of prepped
frozen Hatch green chile and canned/jarred hatch peppers available.
Puréeing: The silky, smooth texture in this hatch green chili soup with zucchini
comes from puréeing the sautéed veggies that have been simmered in sauce. It’s
very convenient to puree soup right in the pot with an Immersion Blender.
However, you can use a traditional stand blender or food process, but DO NOT add
hot soup to the blender – the hot liquids will expand and explode all over the
kitchen, making a mess and potentially creating a burn hazard. Instead, 1) let
soup cool to a warm or room-temp status, 2) ONLY fill blender pitcher half way,
3) add lid slightly askew to let any warmth out (drape dish towel over); and 4)
start blending slowly in “pulses” to ensure that it will react fid.
Toppings: This soup is amazing as-is, but various toppings like a squirt of
lime or lemon juice, crumbled feta or queso fresco, fresh herbs like cilantro,
or even a little sour cream, crema or drizzle of flavored olive oil.
Note: This post contains affiliate links.
Print
Hatch Green Chile Zucchini Soup
Prep Time
10 mins
Total Time
30 mins
‘Tisthe season for zucchini and Hatch green chile – use up your bumper crop in
thisdelicious soup that can be served hot or cold. Makes 6 servings, each with
134cal, 4g fat, 11g net carb and 6g protein.
Course: entree soup, lunch, Soup
Cuisine: Southwestern
Keyword: green chile, hatch, soup, zucchini
Servings: 6 servings
Calories: 134 kcal
Ingredients
* 3 mild Hatch green chilis – roasted peeled and chopped (or 1 cup chopped
canned or frozen option)
* 1 Tbsp olive oil
* 2/3 cup diced onion
* 1 ½ lbs. zucchini- sliced about 4 cups
* 8- oz potato peeled and chopped
* 1 quart chicken broth
* 1 Tbsp minced garlic
* 1 Tbsp ground cumin powder
* 1 tsp salt
* Optional garnish: Lime feta cheese, cilantro
Instructions
1. Roast chiles over direct flame or in broiler, using tongs to flip every
minute or until outside is blistered black. Set in covered container to
“sweat’ for 5 minutes, then peel, seed and chop.
2. Add chopped vegetables (onion, zucchini, potato and hatch chiles) to soup
pot and drizzle with olive oil; sauté on medium-high for 7-9 minutes until
vegetables becoming tender. Add garlic and cumin; sauté for another 1-2
minutes until fragrant.
3. Add chicken broth to cover vegetables and simmer over medium heat for 10
more minutes.
4. Keep soup in pot and insert an immersion blender to puree soup contents. OR,
let soup cool to warm and blend in a high-wattage blender (DO NOT BLEND
WHILE HOT, that’s dangerous)
5. Serve warm or cold, topped with a squirt of lime juice, sprinkle of feta
cheese and chopped cilantro.
Recipe Notes
Posted in Gluten-free, Soup, Vegetarian | Tagged green chile, hatch, soup,
summer, zucchini | Leave a reply
OLYMPIC CHOCOLATE MUFFIN MAKEOVER – MORE PROTEIN, LESS SUGAR
Posted on August 14, 2024 by Jennifer FIsher
Reply
The 2024 Paris Summer Olympics were memorable for many reasons—stunning
performances, world records, and of course, the food that fueled the athletes.
Among the buzz in the Olympic Village was a particular treat that athletes
couldn’t get enough of: the chocolate muffins. These fudgy, ooey-gooey delights
quickly became a hot commodity, with athletes scooping them up for breakfast,
snacks, and even post-workout recovery.
But these weren’t just any muffins; they were more like decadent, personal-sized
cakes, rich in flavor but also rich in less desirable nutrients. The original
recipe, while delicious, wasn’t exactly the healthiest option with its higher
fat and sugar content. That’s why I took on the challenge to give these muffins
a makeover—because champions deserve a treat that’s not only indulgent but also
supports their health goals.
This revamped version of the viral chocolate muffins is gluten-free, has less
fat, less sugar, and a significant boost of protein, making them an ideal snack
for anyone leading an active lifestyle. These muffins are literally food for
champions, whether you’re competing at an elite level or just trying to stay fit
and healthy.
With my single-serve version of the viral Olympic muffin is made quickly in a
mug, you won’t have to sacrifice flavor for nutrition. This chocolate mug
protein muffin retains the glorious, rich goodness that made them a hit among
the world’s top athletes, but with a cleaner ingredient list that aligns with
your fitness goals. Enjoy this gluten-free chocolate mug muffin as a guilt-free
as part of your balanced diet, knowing you’re fueling your body like a true
champion.
VIRAL OLYMPIC CHOCOLATE MUFFIN MAKEOVER DETAILS & TIPS:
Macros: 234 cal, 14g net car (24g total carb), 10g fat, 20g protein – please not
that nutrition details will change based on specific brands of ingredients used
or substitutions made.
Mug: Please use a microwave-safe, 16-ounce mug or similar-sized bowl. Love this
vintage-style, embossed glass mug that I used in the photo – it even has a
bamboo lid and cute serving spoon.
Flour: I really love Peanut Flour Blend as an alternative flour for baking – it
gives recipes a light texture when making gluten-free recipes. It also offers
10g protein per serving and has significantly less fat than almond flour. If you
want to make a substitution, I’d suggest oat flour in a 1:1 swap.
Chocolaty Center: Look for a no-added-sugar chocolate hazelnut spread, there are
several brands out there I love, like ChocZero and the Choco Hazel from Good
Good . Depending on your tastes, you can use a dark, milk or white chocolate
center. And, if you’d rather add some fruity goodness, substitute no-added-sugar
fruit preserves.
Note: This post contains affiliate links. I earn a small commission on purchase,
proceeds help offset operating costs for The Fit Fork. Thank you!
Print
Makeover Olympic Village Chocolate Protein Muffin
Prep Time
5 mins
Cook Time
2 mins
Total Time
7 mins
Makeover Olympic Village Chocolate Muffin, but better! 💪 These muffins went so
viral, but – in reality they were more like a sugar-bomb cake. I worked the
recipe over to have more protein, less fat, less sugar—made for champions. 🏅
Sized for one – you don’t even have to share!
Course: Breakfast, Dessert, Snack, workout
Keyword: chocolate, cooking for one, high protein, muffin, mug cake, mug meal
Servings: 1 serving
Calories: 234 kcal
Ingredients
* 3 tbsp peanut baking blend flour or can sub oat flour*
* 2 tbsp chocolate whey protein powder
* 1 tbsp unsweetened cocoa powder
* 1 tbsp sugar-free sweeter with 1:1 measure ratio or can swap another
granualted sweetener or sugar*
* ¼ tsp baking powder
* 1/4 cup unsweetened almond milk
* 2 Tbsp zero-fat Greek yogurt
* 3 tbsp sugar free mini chocolate chips
* 2 tsp sugar-free chocolate hazel nut spread
* optional: sea salt flakes
Instructions
1. In 16-oz microwave-safe mug, stir together peanut flour blend, whey protein,
cocoa powder, stevia, and baking soda.
2. Next, stir in almond milk and Greek yogurt, mixing just until a thick batter
is formed. Stir in chocolate chips.
3. Microwave on HIGH for 90 seconds (or until center mostly set). Microwave in
10-second increments if it doesn’t look set yet.
4. Remove from microwave and mug muffin will sink down a bit, creating a small
well in the center.
5. Add the chocolate hazelnut spread to center indention. Sprinkle with a tiny
bit of salt on top.
Recipe Notes
*ingredient swaps will change macros
Posted in Breakfast, Dessert, Gluten-free, Low Carb, Microwave, Single Serve
Recipes, Single Serve Recipes, Snack, Vegetarian | Tagged chocolate muffin,
cooking for one, mug cake, mug muffin, protein muffin | Leave a reply
A BUNCH OF BANANA TIPS AND SNACK IDEAS TO SWEETEN ANY DAY
Posted on August 11, 2024 by Jennifer FIsher
Reply
Bananas are not just a delicious and versatile fruit; they also have the power
to fuel your runs and workouts plus brighten up your day in unexpected ways.
Whether you’re a banana lover or just looking for some fun, practical tips,
these ideas will bring a smile to your face. Let’s dive into five banana tips
that will leave you grinning from ear to ear!
1) Write a Clever Note on the Peel to Make a Banana Lover’s Day
Sometimes, it’s the small gestures that make the biggest impact. Before sending
someone off with a banana, why not add a little personalized note right on the
peel? Use a pen to gently inscribe a sweet message, or even a funny doodle.
Whether it’s a motivational quote, a simple “Have a great day!” or an inside
joke, this tiny touch can turn an ordinary snack into a delightful surprise.
Here are some romantic banana-inspired message ideas:
* I find you a-peeling!
* Let’s monkey around!
* I’m bananas for you!
* Love you a bunch!
* Let’s never split!
2) Slow Down Ripening with a Simple Trick
Ever bought a bunch of bananas only to watch them go from perfectly ripe to
overly brown in what feels like minutes? A simple way to slow down the ripening
process is to wrap the stems in plastic food wrap. This trick works by trapping
the ethylene gas that bananas naturally release, which is responsible for
ripening. If you’re feeling a bit extra, there are even adorable reusable Nana
Hats that do the job just as well while adding a fun touch to your fruit display
(see my watermelon one in the video).
3) Get Dicey: How to Cut the Perfect Banana Topping for Breakfast: Here’s a
morning routine hack for you! Instead of slicing bananas the usual way, try
dicing them into small cubes, while still in the skin. This cross-hatch dicing
technique is perfect for topping your oatmeal, yogurt, or cereal – or to stir
into pancake batter. The small pieces are easier to mix in and give you a
delightful burst of banana in every bite.
4) Freeze Chocolate-Covered Banana Slices for a Healthy Treat: Craving something
sweet but trying to stay on the healthier side? Try slicing up some bananas and
dipping them in melted chocolate. Freeze the slices for a few hours, and you’ll
have a delicious, guilt-free treat that satisfies your sweet tooth. These frozen
delights are perfect for a quick snack, dessert, or even as a fun treat to share
with friends and family. You can also get creative by adding a sprinkle of sea
salt, popped amaranth or quinoa, or chopped nuts before freezing. Check out my
Crispy Chocolate Banana Bites recipe.
5) Create a Peanut Butter Banana Sundae for the Ultimate Banana Snack: Bananas
and peanut butter (or other nut and/or seed butters you prefer) are a match made
in heaven, and this sundae takes it to the next level. Start by slicing a banana
lengthwise and spreading a generous layer of peanut butter on top. Add your
favorite toppings—think granola, chocolate chips, or a drizzle of honey—and
you’ve got yourself a smart and satisfying snack. Whether you enjoy it as a
mid-afternoon pick-me-up or a post-workout treat, this peanut butter banana
sundae is sure to hit the spot.
Enjoy these banana tips, and don’t forget to share the joy with others! Whether
you’re adding a bit of fun to someone’s day or treating yourself to a healthy
snack, bananas are here to make life a little sweeter.
Posted in Dessert, Family, Fruit, Snack | Tagged banana, food hacks, food
storage, fruit, healthy dessert, kitchen tips, snacks | Leave a reply
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