by Anita Muniz | Jun 7, 2018 | Food for thought, Healthy Foods, Partner, Recipes, snack, Snacks, Uncategorized, Vitamins
Cooking a delicious, healthy dish is all in the details. When selecting foods to add to a meal we should be selecting foods that taste amazing (that’s a given) and have a health benefit to go with it. If the food we eat does not have a health benefit, then what purpose is it serving us?
A good rule of thumb: If it’s not working for us, then it’s likely working against us.
Whole foods are the way to go! Combining colorful (especially dark colored) vegetables typically will increase the nutritional benefit because certain vitamins are better absorbed when paired with other vitamins. Therefore we have greater access to the nutrients stored in our food, the good stuff. Some examples of using food combining include using foods to make a complete protein and combining vegetables to increase nutrient absorption. You can combine foods from dark chocolate to turmeric and much more.
Why would we want to make a complete protein?
Protein is the building block of our tissues, meaning we need protein to build muscle and any cell in our body if you think about this. This is why protein is also important for healing and recovery. Often times people think increasing protein intake with increase bulk, however protein is crucial to maintaining a lean and cut physique. If our diet is vegan, vegetarian or primarily vegetables we likely are not getting foods with protein that is highly bioavailable. This is just a big word that means the food contains all of your body’s essential amino acids. Complete proteins are easily absorbed and taken up by the cells. A complete protein is typically an animal based protein or grains such as amaranth, quinoa, chia etc. When you do not have a complete protein it is best to create a complete protein by combining the right foods.
Food combining to make a complete protein:
Eggs and oatmeal make a complete protein. Try it! Add 1 egg to your oatmeal, then cook the oat meal for a thicker more filling meal. Don’t be afraid of change, if you think about it these are the key ingredients to oatmeal cookies.
Combining foods to increase nutrient absorption:
Add Black Pepper and Tumeric to a dish to eliminate inflammation. Tumeric has powerful anti-inflammatory properties in curcumin the major anti-inflammatory component of tumeric.
Snack on a sweet and healthy treat of Dark chocolate and Apples. We have the perfect Dark Chocolate, packed with nutrients and flavor with very low sugar. Introducing our June Fit Snack partner FlavaNaturals. Learn about the immense benefits of flavanols from Flavanaturals.com. This is the dark chocolate highest in the plant based antioxidants, flavanols. Flavanols ultimately help your body maintain nitric oxide levels to relax your arterial walls and increase blood flow. This combo includes the powerful antioxidant quercetin and essential flavanols.
Chocolate was your weakness, now it’s your strength!
It’s great to take vitamins, but don’t you want to tap in to your body’s natural ability to absorb nutrients you need from food you eat. In other words don’t let your body get lazy. If you support the process, you’ll be surprised your body is capable of some pretty amazing things.
Dark Chocolate and Apples. Don’t forget the perfect dessert for either of the two meals below.
Fit Fajitas
1 Beet Tortilla
1/2 c. Broccoli Leaflets
1/4 c. Red Bell Pepper, chopped
1/4 c. Red Onion, diced
1/2 c. Red Cabbage, chopped
1 tbsp coconut oil
2 cloves Fresh Garlic, minced
1 whole clove Fresh Garlic
Seasoning: Garlic powder 1 tbsp, Sea Salt 1 tsp, 1 tsp Turmeric, Black Pepper 1 tsp, Oregano 1 tsp
1 chicken breast, boiled & shredded into large chunks
1 tsp coconut oil
Aminos Spray (Braggs)
- Boil chicken and 1 whole garlic clove, for 20 minutes or until light pink in the center and let cool 5 minutes.
- Using hands shred chicken into large chunks and lightly coat with Aminos spray. Coat chicken with garlic powder, then add the pepper, oregano and Sea Salt. Stir and mix well before adding to pan.
- Sauté 2 cloves of minced garlic with red onion and red cabbage in coconut oil while adding turmeric for 2 min. Add broccoli, red bell pepper and chicken. Sauté until chicken is fully cooked and has no pink in the center.
Tip: if chicken is dry add 2 tbsp water and sauté for 1 more minute
Nutritionist Tip: By boiling the chicken first helps to ensure you do not over cook your meat and keep the moisture. Over cooking meat can have a negative impact on your gut and can increase inflammation. This meal is great for healthy digestion.
SunFresh Spirulina Green Eggs
5 whole Eggs
1/4 c. Onion, diced
1/2 c. Red Bell Pepper, chopped
1/2 c. Red Cabbage, diced
5 Fresh Cilantro leaves
1/2 clove fresh garlic, minced
2 tbsp coconut oil
1 tsp. SunFresh Spirulina
1 tsp. Oregano, dried
1 tsp. Parsley, dried
1 tsp. Tumeric
1 tsp Freshly ground Black Pepper
Pink Himalayan Salt, pinch
Instructions:
- Whisk eggs, adding SunFresh Spirulina, Oregano, Parsley, Turmeric, Garlic powder, Sea salt and Black pepper.
- Saute Onion and 1/2 garlic clove in coconut oil for 2 minutes. Add Red Bell Pepper, Red Cabbage and fresh Cilantro leaves.
- Add more coconut oil to the pan then pour in egg & spirulina mixture. Scramble eggs with vegetables or combine to make an omelet.
Nutritionist Tip: Macros and Micros at work! Notice the variety of seasonings, each one has major health benefits and all contribute to fighting inflammation. Inflammation is caused not only by poor food choices, but also by stress. Keep inflammation down and increase your lifespan.
SunFresh proteins and Flavanaturals are two amazing Fit Snack partners both making the best of their particular product. SunFresh Proteins ensures they have the highest quality spirulina though a sustainable means. Flavanaturals is your Sneak Peek at our June Fit Snack box and is unique in that it contains the highest levels of flavonoids which are super nutrients that support brain, heart and skin health.
Enjoy and don’t forget your tasty treat apples and flava bars. If you want to try Flava Naturals sign up for our June Fit Snack box today.
by Anita Muniz | Jun 5, 2018 | Uncategorized
Summer time and the snacks to go with it. Time to discover new adventures, get outside and take a deep breath of that fresh summer air. Discover the new and healthy snacks that make you feel better with every bite. Packed with protein, low in sugar and high in flavor. When cravings strike, whether they are sweet, salty, savory or other, we’ve got you covered. Welcome to the box that looks outside of the box for the best of the best snacks. We believe every junk food craving you have can be 100% satisfied with a healthy alternative. I know what you’re thinking, “a healthy alternative means it doesn’t taste the same, it will taste healthy (which does not always have the best rap). It’s good if you think that because you are in for a flavor filled surprise. If you were thinking that, guess what? You are right. Yes I said it! You’re right, a nutrition bar won’t taste the same as your typical gas station, grab-and-go nutrition bar. It will taste BETTER.
Why will it taste better you ask?
This is where our Nutritionist comes in. Finding the best tasting snacks is her territory. She knows and understands what whole food ingredients can come together to capture that exact feeling to satisfy every tastebud.
When you eat whole food based snacks suddenly snacking tastes well fresher, better. This means the ingredients are fresh and better and for your body it means you feel better and better. Remember you are what you eat. We believe that and you should to because it’s true.
SunButter makes delicious US grown sunflower butter, free of the top eight food allergens, that’s great for the whole family.
Herbaland Varitey Pack of Vegan Protein packed Gummies
Herbaland Vegan Protein Gummies are an easy and delicious snack. Each serving has 10g of protein, 28g fiber and only 1g of sugar!
Discount: 20% Code: FitHerbaland Expiration: 07/01/2018 redeem at www.herbaland.ca (CANADA) or www.herbaland.com
Soloman’s Baking Co has perfected our latest innovation of Millet and Flax Pita Chips that tastes amazing with half the calories and twice the flavor of other lead brand chips
Discount: 10% off first order Code: FitPitaChip Expiration 7/1/2018 redeem at solomanbakingco.com
Zone Perfect Three high protein, chocolate bars
Snacking on the go has never been this easy (or this delicious, for that matter.) High in protein, rich in vitamins & minerals, and in flavors you won’t want to resist. Enjoy a chocolate peanut butter protein bar on the go or at home either this bar is packed full of nutrients to get you through your day.
Discount: 20% Code: 0638102-042591 Expiration: 3/31/2019 redeem at https://zoneperfect.com/nutrition-bars
Chomps Be the first to taste their new Original Turkey Stick!
Original Beef: 100% grass-fed beef stick that has 9g protein and no GMOs, added sugar, gluten, dairy, soy, or hidden nasties.
Introducing the new Chomps Original Turkey Stick
100% free-range turkey stick that has 10g protein and no added sugar, gluten, dairy, soy, or hidden nasties.
Discount: 15% Code: FITSNACK15 Expiration: 07/01/18 website: Chomps.com (shareable link: https://chomps.com/discount/FITSNACK15)
Fit Snack Partners
We work with companies that are straight forward and upfront. Their ingredients are simple and easy to understand and pick apart because every snack is made with whole foods and is lightly processed. Every company we work with creates their snacks with a great deal of integrity and thought. These snacks were inspired by the conscious consumer, by the people who created them and by you!
“We need to hold the highest standard for healthy snacking because life is busy and we need high quality nutrition to keep us going strong. But and this is a BIG But, does it have to taste good? YES! Does it need to mean we restrict ourselves from great flavor. Never!”
-
The Fit Snack Sisters, Rose Muniz & Anita Muniz
Eat ice cream and live your life!
Yes we said it. You can make Freezinda at home, just add a little protein powder and poof. We encourage you to enjoy an ice cream packed protein Sunday.
Have fun with your snacks. Drizzle some melted Cacao flakes with ghee and chia seeds add Monk fruit sweetener to the mix. Then sprinkle on some Coconut shavings to go with your chocolate sauce and eat up.
Freezinda Ice Cream packed with Protein! Dreams do come true.
Make the highest protein frozen dessert ever with FREEZINda™. Use your own whey protein powder and prepare easily at home!
Discount: 20% Code: YourBoxDeal Expires: 7/1/2018 redeem on amazon at https://www.freezinda.com/FitSnack
Yes we are a healthy snack and fitness box. Our goal is happiness and snacking bliss because after all food makes people happy. There’s no shame in that. Guilt free snacking and mindful snacking are the key to bringing balance back to the fit lifestyle.
What better time to eat your best, workout and feel your best than today?
The Fit Snack box is curated to fuel your body from the inside out. The workouts in the box challenge you, strengthening your body and mind. If there is one thing our team knows it’s that there’s no time like the present to squash your goals. Our May Fit Snack box covers your sweet tooth cravings, your salty or savory cravings and will keep you satisfied. We never stop there, Fit Snack is here to help you live your best life. This means the box is designed to motivate you and teach you every month. “What will I learn?” you ask. You will learn new workouts from a professional Personal Trainer. Our Fit Snack trainer is an athlete herself. You will also learn how to choose the healthiest snacks on the market. The insert card is filled with discounts and nutritional information on the latest and greatest snacks.
Sign up today and much on some healthy, but delicious snacks! www.fitsnack.com
by Anita Muniz | May 5, 2018 | Food for thought, Healthy Foods, Outdoor, snack, Snacks, Uncategorized
April Fit Snack box will cure all of your sweet tooth cravings and the best part is… with little to no sugar + nutrients your body actually needs! There’s a Peanut Butter Cookie (Dairy Free. Say what?), a Chocolate Celebration Protein Bar, a Marshmallow Crisp Treat and your bonus snack which is a surprise so we can’t spoil it. The rest of the box is packed with nutrient dense snacks that have endless health benefits including two Liver Health Protein Bars. Read on and find out exactly what the Spring Fit Snacks are all about.
Our Nutritionists goal with this box was to curb your sweet tooth cravings by giving you healthier sweets to snack on. This will allow you to cure your cravings and get snacks with major health benefits to maximize your results to meet your fitness and health goals.
“The thing about good food, healthy snacks and pure whole food ingredients is they support a healthy lifestyle. When you are discovering healthy snacks you are discovering how to reach your goals faster” – Fit Snack Nutritionist
No Cow Not 1, but 2 Peanut Butter Protein Cookies!
Hi protein. Bye sugar. Non-dairy protein, ridiculously low sugar and big taste. We’re all about good in, good out and living a life full of flavor.
Go freakin’ nuts. Creamy peanut butter and chunks of peanuts takes this cookie’s taste to the next level. And with 13g of protein, 1g of sugar, and no dairy, this cookie does a lot of heavy lifting at snack time.
Dairy Free • Gluten Free • Soy Free • Non GMO • Low in Sugar • High in Protein
DISCOUNT: 20% off Code: FitBoxNoCow EXPIRATION: 6/1/18 redeem at www.nocow.com
Join Fit Snack today Here’s a Sneak Peek at May:
Have fun in the Sun with a full size jar of SunButter. This peanut free and nut free snack has more vitamins and minerals than nut butter and is free of the top 8 allergens. It also has 7g protein! We have another blog coming on this delicious SunButter soon. Stay tuned!
Join today for your May Fit Snack box! Kick off your summer with the healthiest snacks.
Back to our Beautiful and Healthy April Fit Snacks!
Amsety Bars – Liver Health Bars Dark Chocolate Superstar & Peanut Butter Champion
Amsety Bar is the world ́s only nutrition bar designed to support liver health. Developed by leading US liver health experts.
Amsety Bars are Super 16 certified with all of the vitamins and minerals supporting a healthy liver.
No Refined Sugar • Gluten Free • Organic • Low Sodium • Super16
Discount Code: LIVERHEALTH5OFF ($5 off all orders) www.amsety.com
Hippeas Vegan White Cheddar – Organic Chickpea Puffs
We’re on a mission to shake up snacking, one chickpea puff at a time. Our five far-out flavors are vegan, gluten-free and like, totally delicious man. All we’re saying is: Give Peas A Chance.
Organic • Vegan • Baked Not Fried • Plant Protein • Clean Label • Gluten Free
DISCOUNT: 20% Coupon Link: http://ow.ly/7ntb30jhg47 Follow link to coupon on Amazon Discount: 20% Expiration: 6/1/2018 *no code required
Medi Weight Loss Chocolate Protein Bar + Marshmallow Rice Crisps!
A rare combination of delicious and nutritious, Medi-Weightloss Chocolate Celebration Delight Bars make you feel like you’re eating “bad” when you’re being so very good. Packed with chocolaty goodness, your mouth and tummy will celebrate.
Like the childhood favorite, the 100-calorie Medi-Weightloss Classic Marshmallow Crisp combines just the right amount of sweet, gooey marshmallow and delicate, airy crunch. Adding to all that perfection are 11 grams of protein and 6 grams of fiber.
Only 100 calories • 10g Protein • 3g Sugar
DISCOUNT: 20% OFF CODE: FITMEDI EXPIRES: 06/01/18 redeem at shop.mediweightloss.com
Rise Buddy Baked Rice Snacks – PIZZA! PIZZA! PIZZA!
Healthy Junk Food – Rise Buddy are Gluten-Free baked brown rice chips. We’re crispy like “couch potato” chips, but oh so healthy; with flavors such as Sea Salt, BBQ, Pizza, and Sour Cream & Onion.
Gluten Free • Baked Not Fried • 0 grams Trans Fat
DISCOUNT: 16% OFF CODE: FITBUDDY EXPIRES: 06/01/18 redeem at https://amzn.to/2GEhKiL
Detox Organics Detoxifying Plant Based Powder – Chocolate Superfood
Detox Organics is a chocolate superfoods like you’ve never tasted before. Organic, Vegan, Soy-Free, Diary-Free, Gluten Friendly. We believe health should be delicious!
Gluten Free • Low Carb • Baked
DISCOUNT: 50% OFF CODE: FITSNACK EXPIRES: 06/01/18 redeem at DETOXORGANICS.COM
April Fit Snack box was curated specifically to curb a sweet tooth and satisfy every craving you might have. Join Fit Snack for the May box there’s so much more to come, we know you crave much more than just sweets and our Nutritionist knows what your body needs to get the results you want!
“It’s not about getting Fit for Summer it’s about getting Fit for Life” – The Fit Snack Sisters
We hope you enjoyed the April Fit Snack line up as much as we enjoyed curating this box for you!
by Anita Muniz | May 1, 2018 | Uncategorized
This blog is meant to guide you on how to prevent injuries, relieve pain and sculpt the muscles your body depends on the most. A balanced physique starts with your core and lower back, these areas contain the main muscle groups responsible for good posture. If you have bad posture or bad balance this is often the first sign of a weak core. A weak core is at the root of all lower back issues. Let’s talk about strengthening you’re body from front to back!
If you think about it a balanced physique is not just Abs, even though they get all of the credit. You want your abs to be strong yes, but you also want your upper and lower back to be strong. Your body has a natural girdle when you train it correctly, so it’s time to use it! Ready to work?
BRIDGE – this simple exercise is great because it is the easiest way to work your lower back. You are literally lying down. It also works your hamstrings and glutes. Here’s your Trainer Cues for this exercise:
Start Position: Lie on your back, knees bent with feet flat on the floor. Arms flat on the ground, hands at your sides.
Motion: Raise your hips off of the ground. As you raise your hips squeeze your glutes and tighten your core. Return to start position.
Advanced Start Position: Straighten your right leg and raise your hips keeping that straight leg in the air with the lower leg remaining bent.
DONKEY KICKS with PULSE – On all 4’s you simply kick back one leg at a time. This is a comfortable move and is low pressure on the joints. Works your lower back and glutes when done right. If you have knee pain place a folded yoga mat under your knees.
Start Position: On all 4’s, start with your right leg, flex your right foot. Tighten your core. Deep inhale.
Motion: Exhale as you raise your right leg and lead with your heel. Squeeze your glutes as you raise your leg. Your foot should be parallel to the ceiling when you complete the motion.
+ PULSE – at the top of the motion when you foot is parallel to the ceiling, pulse 10x. With each pulse squeeze your glute. The pulsing motion will be raising your foot by 1 inch and lowering by 1 inch all while controlling the position and keeping your glute muscle tight.
How to advance to the NEXT FITNESS LEVEL! Instead of feeling stuck or “hitting a plateau” take these steps. Apply the principles to get better at any movement.
SuperMan Planks – Before Planking “stretch your wrists” bend at the wrist forward and backward. Hold plank position on yoga mat or carpet ideally.
Start Position: Perfect plank. Position cues, tight core and relaxed shoulders.
TIP prevent injury and advance to the next level: Remember with plank to keep your core tight and hips parallel to your shoulders. No lowering the hips. If you notice your hips dropping and your posture is compromised then simply drop to your knees and hold a half plank as long as you can. This will train up your strength.
Principle – as soon as your posture is compromised you are NOT making progress. Instead you are moving closer to an injury that will really set you back.
Motion – Raise your right arm and right leg simultaneously.
Advanced Motion – + PULSE – add a pulse at the top. When you raise your right leg and right arm or vice versa, pulse at the top. It is important to make sure your hips are parallel to your shoulders.
Here it is the grand finale move!
Runners Lunge with a Twist (literally!) – This active stretch is the perfect move to release any toxins and tightness from the deepest part of your hips. If you spend a lot of time, sitting, driving or doing cardio this move is ideal for preventing injury. Start with the right, then perform on the left.
Start Position: Forward lunge with back leg stretched and straight. Hold forward lunge about 30 seconds.
Motion: Lower your back knee to the ground. If you are comfortable inhale deeply, squeeze your core. Exhale and lower your hips, bring your right hand to the inside of your foot.
Advanced Stretch: If you are still comfortable lower to your elbows. Then to go as deep as you can raise your left foot slowly (left knee stays on the ground). Reach your right arm back and grasp the inside of your left foot. Hold this stretch for 10 seconds start small.
After your light workout and stretches your body will be ready to detox and let go of any pent up stress, while also craving the perfect recovery food.
Amsety bar provides the top detoxifying ingredients with nutrients to replenish your liver and a taste that will satisfy your cravings after a good workout. Amsety Bar is the world’s only nutrition bar designed to support liver health. Developed by leading US liver health experts.
The April Fit Snack Box includes a Dark Chocolate Amsety Bar and the Peanut Butter Flavored Amsety Bar.
Discount Code: LIVERHEALTH5OFF ($5 off all orders on our website) www.amsety.com
Craving a shake? We have that too!
Detox Organics is a chocolate superfoods like you’ve never tasted before. Organic, Vegan, Soy-Free, Diary-Free, Gluten Friendly. We believe health should be delicious!
DISCOUNT: 50% OFF CODE: FITSNACK EXPIRES: 06/01/18 redeem at DETOXORGANICS.COM
Stretch it out, shake it up and grab a snack bar to give your body the detox it deserves.
Enjoy your workout, detox and snack all rolled into one! Now you have a 4 move workout you can do anywhere, anytime. Please comment and let us know what you want to see more of and if you like this blog.
by Anita Muniz | Apr 6, 2018 | Uncategorized
The hippie movement of the 1960’s was all about Peace and Love. Fast-forward to today’s modern day hippie and you have the inspiration behind this chickpea creation. These chickpea puffs are made with love it is evident in the story behind them. Hippeas are made with the love of healthy food, the environment and people. All of this combined is what makes them a power snack. At Fit Snack we love discovering companies with healthy snacks and values that align with our own.
All about the Peas, Love & Giving Back! Power up with this Fit Snack.
Made with clean ingredients with a story behind them that will feed your soul. Hippeas didn’t stop at the snacks, they mastered the process by partnering with a charity they believe in. Hippeas partnered with Farm Africa, a charity with a mission to help farmers thrive and learn the skills they need to “grow their way out of poverty”. At Fit Snack we partner with the Boys and Girls club to make sure kids have the snacks they need to thrive as they learn and grow. Talk about a win win!
What makes Hippeas a perfect Fit Snack!
It’s pretty simple actually. They’re good for you! We keep it simple here at Fit Snack and we find partners who do the same. This snack is Nutritionist Approved with 4g protein, 3g fiber, only 2g sugar and 130 calories. You can have peace of mind knowing you’re enjoying well-balanced, snack with everything you need, including and especially flavor – and none of the junk!
- Organic
- Gluten-Free
- Vegan
- Baked Not Fried
- Plant Protein
- Simple Ingredients
- Clean Label
Have I mentioned the flavors…guess which one is in the April Fit Snack box?
Far Out Fajita ♦ Siracha Sunshine ♦ Vegan White Cheddar ♦ Pepper Power ♦ Bohemian Barbecue
Goodness for mind body and soil.
Chickpea plants are not to be underestimated. Chickpeas draw nitrogen directly from the atmosphere to enrich the soil with nitrogen. Then farmers do not have to use nitrogen fertilizer.
Give Peas a Chance!
Don’t forget your special Fit Snack discount when you order. Follow this coupon link to Amazon and automatically get 20% off valid through 6/1/2018 *no code required.
DISCOUNT: 20% Coupon Link: http://ow.ly/7ntb30jhg47
If you simply want to taste them first, join Fit Snack. Our April box is packed with Snacks and you get a bag of Vegan White Cheddar chickpea puffs!
In the same way the chickpeas benefit the soil and the earth, we have a thriving partnership with Hippeas. Happy snacking and we encourage you to support brands that serve a purpose.
