FIT SNACK FIT GUIDE 03 2024
INSIDE YOU’LL FIND:
FITNESS CHALLENGE
MEDITATION & MINDFULNESS
YOGA-ALL LEVELS
RECIPES
WHAT’S IN THIS MONTH’S BOX?
Health Tips for March 2024
Seasonal Eating
March offers an abundance of healthy produce, such as Asparagus, Avacados, Broccoli, Kale, Spinach, Grapefruit, Mandrins, Kumquats, Cherimoyas, Oranges, and strawberries. Fruits and vegetables that ripen naturally and are consumed shortly after contain higher levels of nutrients, which is why it’s important to eat local, seasonal produce. It also helps reduce environmental costs.
Discover the benefits of adding herbs and spices to your meals
Herbs and spices can provide many benefits other than flavor to your meals. Herbs are rich in antioxidants, vitamins, and minerals that have been used for centuries for their medicinal properties. In-season herbs for the month of March are Garlic and Ginger. These herbs have strong heart-protective properties that have been shown to help decrease some risk factors of heart disease. These herbs also provide anti-inflammatory benefits.
Fresh garlic contains (2Trusted Source):
- S-allyl-L-cysteine sulfoxide (alliin)
- γ-glutamyl cysteine derivatives
Dried garlic powder contains the compounds (2Trusted Source):
- alliin
- diallyl disulfide (DADS)
Ground garlic offers (2Trusted Source):
- sulfide family compounds
- dithiines
- (E–Z)-ajoene compound
Ginger also contains anti-inflammatory substances, including the phenolic compounds gingerols and shogaols (3Trusted Source).
Embrace the joy of outdoor exercise
Step outside and enjoy the fresh air on your face while engaging in physical activity. It’s invigorating and freeing and will bring new levels of joy to your day! There are many ways to enjoy an outdoor workout, including running, cycling, hiking, and outdoor yoga. Remember, you don’t always need a gym to get a successful workout.
Working out outdoors has many benefits, in addition to the fresh air that enhances energy levels. Stepping into the sunlight allows you to soak up natural vitamin D. Vitamin D is essential for bone health, immune function, and mood regulation.
Fitness Challenge Vol 3 2024
Your Personal Trainer created a workout perfect for all levels. Enjoy your workout with Kelsi, one of our favorite Fit Snack Trainers, this month!
Fitness Challenge Levels:
Beginners – Perform it 1x through at your own pace. The video takes you through each exercise. Enjoy stretching at the end.
Moderate to High Intensity: Build the intensity by working up to 5 Rounds where you will repeat round 2 and 3 in between the warm-up and cool down! Challenge yourself with pace and form.
Motivation What are your goals? What steps are you taking each day to reach your goals? IG @fitsnack #FueledByFitSnack #FitSnackChallenge
MEDITATION
“Om” or “Aum”
Om is a sacred sound and mantra in many Indian religions, including Hinduism, Buddhism, and Jainism. It is often chanted at the beginning and end of yoga classes, and is considered to be the sound of the universe.
To use this mantra in meditation, find a comfortable seated position and close your eyes. Take a few deep breaths to relax your body and focus your mind. Then, begin to silently repeat the sound “Om” to yourself with each exhale, allowing the sound to vibrate through your body and mind.
As you continue to repeat the mantra, try to let go of any thoughts or distractions, and simply focus on the sound and the feeling of the vibration. You can repeat the mantra for as long as you like, and may find it helpful to use a timer or meditation app to keep track of time.
Remember, the purpose of the mantra is not to achieve a specific state of mind, but to help you focus and be present in the moment. So, be patient and gentle with yourself as you explore this practice.
RECIPES
These recipes incorporate seasonal vegetables and fruits to support gut health while providing delicious and nourishing meal options for breakfast, lunch, and dinner. Enjoy experimenting with these flavorful dishes!
Breakfast: Spinach and Berry Smoothie Bowl
Ingredients:
- 1 cup fresh spinach leaves
- 1/2 cup mixed berries (such as strawberries, blueberries, and raspberries)
- 1/2 ripe banana
- 1/2 cup Greek yogurt
- 1 tablespoon chia seeds
- 1/2 cup almond milk (or any milk of your choice)
- Optional toppings: sliced kiwi, granola, coconut flakes
Instructions:
- In a blender, combine spinach, mixed berries, banana, Greek yogurt, chia seeds, and almond milk.
- Blend until smooth and creamy.
- Pour the smoothie into a bowl and top with sliced kiwi, granola, and coconut flakes, if desired.
- Enjoy this nutritious and gut-friendly breakfast to start your day off right!
Lunch: Quinoa Salad with Asparagus and Avocado
Ingredients:
- 1 cup quinoa, rinsed
- 1 bunch asparagus, trimmed and cut into bite-sized pieces
- 1 avocado, diced
- 1/4 cup chopped fresh parsley
- 1/4 cup sliced almonds
- Juice of 1 lemon
- 2 tablespoons extra virgin olive oil
- Salt and pepper to taste
Instructions:
- Cook quinoa according to package instructions and let it cool.
- Steam or roast the asparagus until tender-crisp, then let it cool.
- In a large bowl, combine cooked quinoa, asparagus, diced avocado, chopped parsley, and sliced almonds.
- In a small bowl, whisk together lemon juice, olive oil, salt, and pepper to make the dressing.
- Pour the dressing over the quinoa salad and toss to coat evenly.
- Serve chilled or at room temperature as a satisfying and gut-nourishing lunch option.
Dinner: Roasted Brussels Sprouts and Sweet Potato Buddha Bowl
Ingredients:
- 2 cups Brussels sprouts, halved
- 1 large sweet potato, peeled and cubed
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 1 cup cooked quinoa or brown rice
- 1/2 cup cooked chickpeas
- 1/2 avocado, sliced
- 2 tablespoons tahini
- Juice of 1/2 lemon
- 2 tablespoons water
Instructions:
- Preheat the oven to 400°F (200°C).
- In a large bowl, toss Brussels sprouts and sweet potato cubes with olive oil, smoked paprika, garlic powder, salt, and pepper.
- Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes, or until tender and caramelized.
- In a small bowl, whisk together tahini, lemon juice, and water to make the dressing.
- Assemble the buddha bowls by dividing cooked quinoa or brown rice among serving bowls.
- Top with roasted Brussels sprouts, sweet potato cubes, cooked chickpeas, and sliced avocado.
- Drizzle with tahini dressing and serve immediately.
- Enjoy this flavorful and nutrient-rich dinner that’s gentle on your gut.
WHAT’S IN YOUR BOX?
WILDE
Buffalo Protein Chips
Made from chicken breast, egg whites and bone broth, WILDE’s Buffalo-flavored Protein Chips are everything you love about wing-night ( minus sauce-covered fingers).
BOBO’S
Double Chocolate Almond Butter Protein Bar
Finally, a protein bar made with you in mind. We combine wholesome ingredients like chocolate chips and cocoa powder to make a chocolatey snack so irresistible, you’ll want every bite for yourself. With 15g of plant-based protein from creamy almond butter and a delicious blend of dates and honey, these bars are guaranteed to become a staple in your pantry.
BOBO’S
Peanut Butter Chocolate Chip Protein Bar
Finally, a protein bar made with you in mind. We combine wholesome ingredients, and you’ll want every bite for yourself. With 15g of plant-based protein from peanuts and the delicious taste of dates and honey, these bars are guaranteed to become a staple in your pantry.
Olde Man Granola
Cranberry Pecan Granola
Working among the people we needed a healthy, nutritious start to each day. Our food choices were limited so we created our own granola cereal from scratch.
Olde Man Granola
Blueberry Almond Granola
Working among the people we needed a healthy, nutritious start to each day. Our food choices were limited so we created our own granola cereal from scratch.
