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Fit Snack | Fit Guide 11 2022
Hello, Fit Snacker, and Welcome to your Fit Life Guide.
Inside you’ll find:
Fitness Challenge
Meditation & Mindfulness
Healthy Recipes
What’s in this month’s Box?
Nutrition
Did you know that soup provides a number of health benefits – when you choose the right ingredients?
Benefits of Soup:
- Promotes hydration
- Easy digestion
- Can be a good source of protein
- Boosts your immune system
- Added nutrients because it allows for a diverse array of vegetables and spices
TIPS AND TRICKS TO CREATING BEAUTIFUL SOUPS:
If you are not in the practice of making soup, it may feel a little daunting at first.
The key to making a great soup is creating the flavor!
We recommend choosing a few recipes and starting there so you can have guidance while you build your confidence. Then when you’re ready to make your own soups you will have a foundational practice.
Making your own soup:
- Always start with your base flavor ingredients by sauteing an array of onions, leeks, garlic, peppers, carrots and/or potatoes.
- Once your veggies are sauteed, you can add your meat, beans, legumes and/or primary vegetables. Primary vegetables can be boccoli, cauliflower, spinach, and kale.
- Add spices such as garlic powder, onion powder, cumin, oregano, salt and/or pepper
- Boil! We love the instapot, but you can also low boil!
To get your started Enjoy our recipe for Cauliflower Soup below in the recipes section.
Fitness Challenge Vol 11
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
MINDFULNESS TIP: (MEDITATION – FALL IN LOVE WITH BEING ALIVE)
MINDFULNESS TIP: (MEDITATION – FALL IN LOVE WITH BEING ALIVE)
Every breath that you take matters. Your breath and your life are a sacred part of the sweet balance of the Earth. Falling in love with being alive is a sweet journey of self love, presence and honor. By taking time to be 100% present and feel the very breath you breathe, you can experience your life as it is happening. Not as it has happened. You can move away from looking back or looking forward and move into a place of being right here right now.
The present moment is a gift of attention, gratitude for all that you are right now, and sweet sweet honor to all that has happened to give you the wisdom that you hold today.
Believe and know with all of your heart and soul that your life matters, that you matter and allow yourself to fall in love with being alive.
Yoga with Yoga International
Fit Snack Recipes
Ingredients:
- 1 Leek
- 2 Cloves of Garlic
- Salt and Pepper
- 2 Cups Vegetable Broth
- 1 Cauliflower diced
Directions:
- Saute Chopped up Leek and Garlic in Pan on Medium Heat
- Add Cauliflower, 2 cups Broth, salt and pepper and simmer on medium heat for until Cauliflower is soft
- Place all items in blender or vitamix (you may need to blend in 2 parts if it doesn’t all fit)
- Once pureed, add salt / pepper to taste but be careful not to oversalt
- Enjoy!
Suzie’s Roasted Garlic Hummus!
Ingredients:
- 1½ cups cooked chickpeas drained and rinsed
- ½ cup tahini
- 2 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 2 -4 roasted garlic cloves
- ½ teaspoon sea salt
- ¼ cup water, or as needed to blend
- Pinch cayenne or hot sauce
Directions:
- Place chickpeas, garlic and tahini in the bowl of food processor and blend.
- Add lemon juice and blend again. Then add spices and oil, blending until smooth and adding water as needed.
Pair with your Savor by Suzie garlic and herb pretzels and dip generously!
What’s in Your Box?
Share and tag us @fitsnack on Social Media
Miracle Tree | Watermelon Moringa Herbal Tea
Enjoy hydrating flavors of watermelon and nutritious dried Moringa leaf to create a deliciously balanced herbal infusion- light and naturally sweet, with a hint of tang that makes it even more refreshing.
To purchase, visit www.MiracleTree.org and use coupon code fitsnack20 for 20% off.
Bakery on Main | Shortcake Instant Oatmeal
Combining a unique blend of certified gluten-free oats, ancient grains, and the mouthwatering flavor of sweet strawberries, you won’t be able to resist the deliciousness of our Strawberry Shortcake Instant Oatmeal!
To purchase, visit www.BakeryOnMain.com
Cheeky P’s | Cheese Roasted Chickpeas
No cows were harmed in the making of these cheese flavoured roasted chickpeas. Vegan, gluten-free and really GRATE protein snacks.
To purchase, visit www.CheekyPs.co.uk
Cheeky P’s | Curry Roasted Chickpeas
A true OG and Cheeky P’s best-loved flavour. Spicier than your average korma takeout. Moreish and delicious topped on meals!
To purchase, visit www.CheekyPs.co.uk
Savor by Suzie | Garlic & Herb Pretzles
Our classic twists have grown up and gone gourmet. If your favorite holiday stuffing and go-to garlic bread had a pretzel baby… it’d be our Roasted Garlic & Herb Twists. Rich, roasty garlic is glazed over each twist and a dash of Suzie’s favorite herb blend completes the flavor explosion.
To purchase more, visit www.SavorBySuzie.com
2GO! | Dried Bananas
Dehydrated is best. Fruits retain all of their fiber, vitamins and nutrients because they are dehydrated and not heated.
To purchase, visit www.2GoOrganic.com.com
Nutrilicious | Smokey BBQ Pumpkin Seeds
Crunchy pumpkin seeds coated a delicious tangy barbecue seasoning, full of plant-protein, super low carb and no added sugar.
To purchase, visit www.NutriliciousMe.com and use coupon code NutriFit20 for 20% off
Sheffa
Sesame Savorybar
“Sheffa is an ancient word for abundance. It’s also the sublime energy that moves through all creation, Earth-supporting and nourishing, giving in a boundless flow to all beings. Sheffa is what food should be—a wealth of enjoyment and sustenance. After all, food is energy. Real food is loaded with simple, pure energy that flows from nature.
We believe that a quality diet should center on eating a range of fresh vegetables, fruits, grains and vegetarian proteins, like legumes, nuts and seeds. When eaten whole and in variety, they work synergistically to give our bodies what they need. The less processed the food, the more of its original life force it contains. Our mission is to bring you foods with an abundance of delicious, authentic flavor as well as vital energy. We start with the finest ingredients available—whole, unprocessed, natural foods—then skillfully blend them to create an exceptional balance of flavors, textures, and essential nutrients. We want you to love the foods that love you back.
We wish you Sheffa!”- Sheffa
A crunchy, wholesome sweet-free snack baked with the goodness of toasted sesame seeds.
To purchase, visit www.sheffafoods.com and use coupon code fitsnack15 to save at check out!
Fit Snack | Fit Guide 10 2022
Hello, Fit Snacker, and Welcome to your Fit Life Guide.
Inside you’ll find:
Fitness Challenge
Meditation & Mindfulness
Healthy Recipes
What’s in this month’s Box?
Nutrition
Nutritional Tips: The benefits of Pumpkin and What you can do with it.
- Packed with Vitamin A and C, pumpkin may improve your immunity. No wonder pumpkins are ready to be harvested in fall, right when we need them the most. Mother nature at her finest, strikes again!
- Pumpkin (like carrots) may help improve your eyesight!
- Pumpkins may help improve your skin. The beta carotene helps prevent wrinkles and sun damage.
- Antioxidant properties found in pumpkin may even protect against certain types of cancer.
How to Enjoy Your Pumpkin:
- Make pumpkin soup! There are tons of healthy recipes online.
- Enjoy a pumpkin face mask (while doing our meditation below)!
- Make pumpkin seeds and include lots of wonderful spices which have more health benefits.
- Make a healthy pumpkin pie, by substituting with Monk-fruit sweetener and oat-milk.
- Add pumpkin to your favorite meal, we especially love adding it to stir fry or curry!
Fitness Challenge Vol 10
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
Abundance
Mindfulness Tip:
Abundance is a state of being. Allowing yourself to step out of that feeling of not having enough and step into gratitude and having all that you need is just the beginning. Moving beyond into a magical space of experiencing the unwavering belief that you are abundant and that the universe has everything you desire. Will allow you to experience all that you desire.
You have been on the path you are currently on for a long time, therefore creating a new path, like any new habit will take practice and dedication.
Consider that you are going to be updating your cellular belief system around abundance. Doing this journey along with other abundance meditations on a regular basis over time will help you to get there!
Now, take a deep breath and say to yourself “I am abundant”
Yoga with Yoga International
Lemon Garlic Salmon
Ingredients:
- 6 tbsp salted butter
- 1/4 cup dark brown sugar
- 2 eggs
- 1 tbsp vanilla extract
- 1 cup all purpose flour (or almond flour)
- 1.25 tsp baking powder
- 1 cup Bakery on Main Dark Chocolate Granola
- 1 tbsp cocoa powder
- 1/2 cup chocolate chips
Directions:
- Preheat the oven to 350 degrees. Line 8×8 pan with parchment paper.
- In a large mixing bowl, beat together the butter and sugar; beat in the eggs one at a time, stopping to scrape the sides and bottom of the bowl between additions. Beat in the vanilla.
- In a separate bowl, whisk together the flour, baking powder, and salt. Mix into the butter mixture until evenly combined.
- Stir in the granola and any other combination of mix-ins you like. Pour the batter into the prepared pan, and smooth out the top.
- Bake for 30 to 35 minutes, until the top is golden brown and the edges just begin to pull away from the side of the pan. The center should be set, not wobbly. Remove from the oven and cool on a rack.
- Once the bars are cooled to lukewarm, you can use the parchment or foil to lift them out of the pan onto a cutting board. Cut when completely cool.
What’s in Your Box?
Share and tag us @fitsnack on Social Media
Earl Grey Organic Moringa Herbal Tea | Miracle Tree
Miracle Tree’s Earl Grey & Organic Moringa Superfood Tea, enjoy our first lightly caffeinated blend of superfood moringa accented by aromatic bergamot and Erl Grey flavors.
To purchase, visit www.MiracleTree.org and use coupon code fitsnack20 for 20% off.
Bakery on Main | Dark Chocolate Sea Salt Granola
Combining the deliciously sweet and salty flavors of chocolate and sea salt, these clusters are perfect for snacking on the go or sprinkling into a bowl of milk for a wholesome breakfast.
To purchase, visit www.BakeryOnMain.com and use coupon code fitsnack20 for 20% off.
Ultima Replenisher | Electolyte 6-pack stickpacks
Sugar free, 0 calorie, 0 carb electrolyte powder in six different vegan and keto-friendly flavors. Naturally colored sweetened with stevia.
To purchase, visit www.UltimaReplenisher.com
Field Trip | Cracked Pepper Turkey Stick
Our sticks are a protein-packed stack that is perfect for any on the go lifestyle!
To purchase, visit www.fieldtripsnacks.com and use coupon code fitsnack20 for 20% off.
Ka-Pop | Dairy Free Cheddar Puff
Our Diary-Free Cheddar Puffs are finger-liking deliciousness! Light, crispy and delicious, each puff is perfectly pop-able with a light texture that crunches and then melts in your mouth!
To purchase more, visit www.KaPpSnacks.com and use coupon code fitsnack20 for 20% off
Bubba Fine Foods | Chocolate Chip Cookie Dough Glazed Keto Nut Mix
A blend of premium nuts & seeds, perfectly glazed & seasoned. Keto Friendly. Grain Free. Gluten-Free. Non-GMO. Kosher. No Refined Sugar. No Soy. No Dairy.
To purchase, visit www.B-FineFoods.com
WellGrove
At WELLGROVE, they believe that what’s good for you should also be good for the planet. That’s why they use sustainably grown Cobram Estate Extra Virgin Olive Oil Powder in our Plant Proteins and Essentials Greens to keep you fuller longer, and support sustained energy. They add ingredients with proven health benefits derived from sustainably grown olive trees on the Cobram Estate groves.
WELLGROVE PLANT PROTEIN is a delicious formula with over 20g of high-quality pea protein per serving. Formulated with Cobram Estate Extra Virgin Olive Oil Powder to keep you fuller for longer and a unique addition of olive antioxidants to support muscle repair (maslinic acid and hydroxytyrosol). Their gut friendly formula also includes prebiotic fiber and digestive enzymes. WELLGROVE PLANT PROTEIN is a complete protein source, providing all essential amino acids required by the body for growth, repair, and maintenance of lean muscle mass. Pea protein isolates are also a source of minerals, including iron, potassium and zinc. Hydroxytyrosol, a powerful olive-derived antioxidant, is found in Cobram Estate’s award-winning extra virgin olive oils. Hydroxytyrosol has been shown to support protection against free radical damage and reduce markers of inflammation. Maslinic acid is another potent antioxidant found in cobram estate olive oils which has been shown to have antimicrobial, anti-inflammatory and anticancer properties in vitro. Prebiotic fiber is a type of dietary fiber that acts as fuel for probiotics (good bacteria) in the gut, promoting gut health and regularity.
WELLGROVE PLANT PROTEIN is a delicious and nutritious way to fuel your body without sacrificing taste or quality. Their formula is rich in pea protein, prebiotic fiber, probiotics, digestive enzymes, and olive-derived antioxidants, making it a complete protein source that is easy to digest and packed with nutrients. Plus, their unique blend of ingredients provides numerous health benefits including supporting muscle repair, reducing inflammation, and promoting gut health. So why not try WELLGROVE PLANT PROTEIN today? You’ll be glad you did!
To purchase, visit WellGroveHealth.com and use coupon code fitsnack20 exp 12/31/22