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 Justin, one of our favorite Fit Snack Trainers, this month!
Fit Snack Fitness Challenge
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
Abundance
Mindfulness Tip
Abundance
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”
PRACTICE ANYTIME, ANYWHERE.
Yoga International Everyday Yoga Practice
At-home practice to fuel your body, heart and mind.
Join a community of over 100,000+ happy members!
Yoga Mantra
A Mantra is a special sound, syllable or sentence that has a particular strong belief. Print this mantra and hang is on your mirror or wall to help you create transformation! If this mantra doesn’t resonate with you, create your own, but be sure to print it and use it.
I am grateful. The universe provides. I am abundant.
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.
Chocolate Chip Cookie Woah Dough Frozen Yogurt
This recipe is super easy.. but make sure to save time for freezing!
Ingredients:
1 Whoa Dough Bar
3 Cups Greek Yogurt
4 1/2 TBS Monk Fruit Sweetener
1 1/2 Tsp Vanilla Extract
Instructions:
Mix Greek Yogurt, Monk Fruit Sweetener and Vanilla Extract together.
Break up Whoa Dough Bar into bite size pieces
Stir Whoa Dough pieces into Yogurt Mixture
Freeze for 2 hours, for extra creaminess stir mixture every 30 minutes. Throughout the freezing process.
Enjoy!
L’Orenta Nature’s Delight Homemade Keto Trail Mix
Ingredients:
L’Orenta Nature’s Delight Keto Mix
1/2 cup Keto friendly dark chocolate chunks or pieces
1/2 cup shaved coconut flakes
1/2 cup
1/2 cup dried berries dried raspberry (no sugar added)
1/2 cup dried blueberry (no sugar added)
Instructions:
Place all ingredients in airtight container. Shake up! Enjoy as CRAVED!
What’s in Your Box?
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L’Orenta Nuts | Nut Delight
Our Nature’s Delight Keto Mix is packed with energy-boosting nutrients to fuel your day while maintaining your health goals!
To purchase, visit www.LorentaNuts.com and use coupon code fitsnack20 for 20% off
Rishi Tea & Botanicals | Matcha Sticks
Experience the vivid, clean energy of 100% pure and unsweetened authentic Japanese matcha. Each single-serve stick pack contains a full 2.0g of premium stone-milled Japanese Matcha.
To purchase, visit www.Rishi-Tea.com and use the coupon code fitsnack20 for 20% off.
BeeFree LLC | Clay’s Chocolate Warrior Mix
Cookie-like chunks of plant-based goodness. Grain-free, gluten-free, honey-sweetened. Nutrient-dense nutrition ready to grab and go.
To purchase, visit www.Beefreegf.com and use coupon code FITSNACK20 for 20% off.
Whoa Dough | Chocolate Chip Cookie Dough Bar
Real cookie dough. Real ingredients. Combining our plant-based, gluten free cookie dough with chocolate chips we created an instant classic.
To purchase, visit www.WhoaDough.com and use fitsnack20 for 20% off.
BeGud | Apple Cider Vinegar Shots
Pre-mixed with water, organic agave and other natural flavors, these ACV shots are formulated to taste good while supporting weight management & gut health. A shot per day leaves you feeling gud!
To purchase, visit www.BeGudBeverages.com and use coupon code fitsnack20 for 20% off your purchase.
Buddha Brands | Hungry Buddha Bar – Mint Chip
Cool mint and rich chocolate chips came together to create this refreshingly delectable duo: Mint Chip.
To purchase, visit www.BuddhaBrands.com and use coupon code FITSNACK20 for 20% off the purchase of (2) boxes of Hungry Buddha Bars + free shipping. Single-use, expires 12/31/2021
Lesser Evil | Organic Himalayan Pink Salt Popcorn
LesserEvil Himalayan Pink Salt Popcorn is made from organic popcorn, organic extra virgin coconut oil, and Himalayan pink salt.
To purchase, visit www.LesserEvil.com and use coupon code fitsnack20 for 20% off.
You get all the deliciousness in this snack without any of the guilt.
If you loved the White Cheddar flavor of last month, you are going to be in snack time bliss because we have PopZeros Sea Salt flavor and it doesn’t disappoint. You get the same big fluffy popcorn with just enough sea salt to satisfy your cravings. This delicious snack is made with just four simple ingredients: XL kernels, algae flour, algae oil, and sea salt. Their large mushroom kernels create the perfect fluffy popcorn. Then their algae flour creates your traditional buttery flavor without the butter and the dairy.
All pop zero is free of:
trans fat
GMOS
high fructose corn syrup.
Simple ingredients mean that if you can’t pronounce it, it’s not in our popcorn. Simple as that. And zero compromise means that we’re normalizing eating an entire bag of healthy popcorn in one sitting…. because why not? That’s how we make snacking simple (and delicious!)
Foods Alive is a family-owned and operated company that has created snack crackers that are seriously tasty. These tasty crackers have the right crunch without the crumbling. These are an excellent choice if youre hardcore low-carb or keto and looking for something filling.Each serving of these tasty crackers gives you 7g of fiber which is great for your digestive system and 5g of protein that helps sustain you snd give you natural energy.
So what sets these apart from the rest?
Foods Alive starts the sprouting process by soaking organic golden flax seed in filtered water.
Then they add savory garlic, aromatic onion, and sweet tomato.
Lastly, gently dehydrate it to provide a delicious and nutritious, cracker with a robust taste.
This delicate process preserves the vital living enzymes and essential nutrients, while creating a crispy, crunchy, savory and fulfilling snack in a variety of flavors.
Onion Garlic: The robust flavors of garlic, onion, and tomato combine for a flavor-packed punch of goodness! Onions and garlic are the foundation of many flavorful dishes and cooked onions give dishes a rich umami flavor and a subtle sweetness – you’ll be delighted!
Coconut Curry: A mix of nutrient-rich almonds, flax, chia and sunflower seeds, and reishi mushrooms blended with aromatic curry powder, garlic, and onion. Say Yum!
” Take a break from supermarket crackers and go for these
Refresh, Rehydrate, and Recharge with these Electrolyte Fitness Gummies!
Made with natural coconut water and packed with essential electrolytes.
Herbaland Naturals is a Canadian company that focuses on providing the tastiest, cleanest, and highest quality gummies for everyone! They find the highest quality, and most sustainable ingredients. Herbaland values inclusivity, which means that the majority of their products are vegan, non-GMO, gluten-free, free from major allergens, and have low to no sugar, making them accessible for all. Sustainability is also one of their core values, which is why they use an innovative eco-forming technology to produce gummies and use 100% compostable packaging for all pouched products!
These Electrolyte Fitness Gummies are a part of their fitness supplement line to help everyone achieve their fitness goals in a fun, tasty, and convenient way!
Maintaining hydration is essential when exercising, which is why electrolyte gummies are great to help refuel and replenish after a workout! These gummies are made with natural ingredients to help maintain fluid balance, relax your muscles and prevent cramping! Get the best effects from these gummies by consuming one 50g pouch with water.
“Our goal is to make nutrition fun, simple, and accessible for all.”
To purchase visit Herbaland.com and use code fitsnack20 at checkout.
Nutritional Tips: 5 Quick and Easy Nutrition Game Changers
Instead of eating no carbs, eat good carbs. Lot’s of veggies and wonderful grains.
Enjoy protein rich foods regularly. Remember, your body needs protein to build and maintain muscle. Some great protein rich foods are lean meat, eggs, broccoli, spinach, asparagus.
Limit your sugar intake. Remember your body has to work extra hard to maintain balance when there is a big sugar overload. By limiting your sugar intake you can more easily manage weight, improve dental health, decrease risk of heart disease and diabetes.
Enjoy veggies at every meal. By giving your body nutrient rich foods at every meal, you’ll have fewer crashes and you’ll feel better. Yes! You can have salad for breakfast, enjoy salad with a healthy veggie quiche or over easy eggs and toast.
Enjoy healthy fats. Your brain will love you! Examples of healthy fats are avocado, nuts, coconut oil, olive oil and fish.
Fitness Challenge Vol 8
Your Personal Trainer created a workout perfect for all levels. Enjoy your workout with Justin, one of our favorite Fit Snack Trainers, this month!
Fit Snack Fitness Challenge
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
Healing Recent Trauma
Mindfulness Tips
Trauma happens to all of us throughout our lives. The past two years, we have experienced collective trauma with COVID and the passing of so many both near and far.
Culturally, we don’t have the space, time and resources to allow ourselves to heal. Often times, we hold it in, race off to work, or drown it out with TV, drinking or avoidance. I’m here to tell you that you have the power to heal trauma so that it doesn’t continue to weigh on you.
Time is the first most important element. Please be gentle and give yourself time. From there, find resources that work for you. If you need help, find the right healer or counselor to work with. Find other outlets to move through the difficulty. Yoga, exercise, movement and meditation are great “do it yourself” healers that you can build into your life.
Once you have your toolbox of resources and practices. Consider your goals. One goal could be to learn from the trauma. Because with each and every situation, we have an opportunity to grow our wisdom. The wisdom we carry is the understanding of life, humanity and ourselves that is earned through life’s experiences. Only you get to carry the wisdom of your experiences and as a result you have a unique light to bring to this world. When we combine our wisdom, we can create a better tomorrow. But first we have to have the willingness to access it. The best way to do it is to heal through your trauma and learn from the experiences. Then take what you learned and light up the world. This sounds easy, but like all things in life. Learning takes time, energy, attention and a willingness to be humble.
Once you finish this month’s meditation, journal about the wisdom that you carry. You may be surprised at how incredibly important your experiences are and how beautiful your light shines because of the wisdom you carry.
With courage, love, strength and passion – we commend you.
Now, take a deep breath and say to yourself “I am stronger and wiser with all that has happened”.
All levels Vinyasa Flow
Yoga Mantra
A Mantra is defined as “that which from troubles and limitations”. Print this mantra and hang is on your mirror or wall to help you create transformation! If this mantra doesn’t resonate with you, create your own, but be sure to print it and use it.
I am free of the pain, I am wise, I am healed.
Fit Snack Nutritionist Created and Approved Recipes
Crackers and Snackers
Suggested Uses
Replace Croutons on Salad
Replace Chips for Taco Salad
Replace Breadsticks with Spaghetti
Use crumbs in Pizza crust and Breads
Maple Cinnamon with Rice/Soy milk
Coating for Almond balls/Pie crust
Topping for Rice/Soy/Ice Cream
Topping for Yogurt or Pudding
LEMONADE MINTY RECIPE
There is nothing better than cooling off with an ice-cold Lemonade after a hot day. But we’ve taken it one step further with this deliciously hydrating lemonade mocktail/cocktail with fresh mint.
Grab some Lemonade Ultima Replenisher (packed with electrolytes and no sugar), sparkling water and mint sprigs and mix up this thirst-quenching, refreshing drink.
Mint can be easily found in your neighborhood grocery store (and it’s super easy to grow in a window box or back yard, too.) It is filled with nutrients that can help soothe indigestion and has calming properties that will help you wind down after a long day.
2 scoops lemonade Ultima Replenisher
4oz water
4 shots of tequila ( for a cocktail, or replace with sparkling water for a mocktail)
28 oz Sparkling water
Fresh mint and lemon slices for garnish
Serves 4 – 8 oz mocktail/cocktails
INSTRUCTIONS
In a pitcher add 4oz of water and the Ultima Lemonade powder and mix well. Add 28 oz sparkling water and mix again. Add ice, 2 mint leaves and 1 shot of tequila per glass to 4 glasses. Top with the Ultima mixture and garnish with lemon slices, fresh mint. Enjoy!
Cold Brew Matcha Traditional Preparation
Traditional Preparation:
Place 1 Cold Brew Matcha Sachet into a tall glass pitcher, like Rishi’s 1000ml Simple Brew
Add: 150ml hot water (170°F). Steep for 1 minute
Filled with 850ml cold water. Steep for 8-12 hours (to your taste). Remove sachet and enjoy. Each sachet yields 1 liter (about 1 quart) of Cold Brew Matcha Green tea, for over twenty 8oz servings per package
Derived from expert confectionary crafters, our classic Caramel Stroopwafel combines creamy and crunchy, while being 100% free of GMO ingredients.”
To purchase, visit www.LorentaNuts.com and use coupon code fitsnack20 for 20% off
Rishi Tea & Botanicals | Cold Brew Matcha
Enjoy the refreshing and uplifting energy of matcha in this simple format. Each plant-based sachet is filled with premium stone-milled Japanese matcha.
To purchase, visit www.Rishi-Tea.com and use the coupon code fitsnack20 for 20% off.
BeBOLD bars | BeBOLD Almond Butter bars
From the Founder of Stacy’s Pita Chips, a bar that is not afraid to BeBOLD: • Plant-Based with 18 g of Whole Grain • Gluten Free • Dairy Free
To purchase, visit www.BeBOLDbars.com and use coupon code FITSNACK20 for 20% off.
Foods Alive | Coconut Curry Power Crackers
A mix of nutrient-rich almonds, flax, chia and sunflower seeds, and reishi mushrooms blended with aromatic curry powder, garlic, and onion. Say Yum!
Combining the delicious flavors of organic Flax seed and real blueberries, this granola is perfect for sprinkling over yogurt or into a bowl of milk for a wholesome breakfast.
Buddha Brands | Hungry Buddha Bar – Triple Chocolate
There’s no such thing as too much chocolate, especially when it’s low in sugar, with ingredients as clean as these.
To purchase, visit www.BuddhaBrands.com and use coupon code FITSNACK20 for 20% off the purchase of (2) boxes of Hungry Buddha Bars + free shipping. Single-use, expires 12/31/2021
Foods Alive | Coconut Curry
Snacking on a whole new level. Organic, Keto, Vegan, Gluten-Free. Made with Flax and Chia to provide Omega-3, Protein, and Fiber.
To purchase, visit www.FoodsAlive.com and use coupon code fitsnack20 for 20% off.
L’Orenta Nuts | Power Mix
Roasted and salted nut mix includes extra large cashews, pumpkin seeds, sunflower seeds, peanuts and almonds.
To purchase, visit www.LorentaNuts.com and use coupon code FITSNACK20 for 20% off your purchase.
Ultima Replenisher | Ultima Replenisher Electrolyte 6-pack stickpacks
Sugar free, 0 calorie, 0 carb electrolyte powder in six different vegan and keto-friendly flavors. Naturally colored sweetened with stevia.
