Fit Snack | Fit Guide vol. 07

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?

Nutritional Tips: In the Heat of Summer

Summertime Nutrition Made Easy!

We all may be thinking about that hot summer bod and being bathing suit ready, but more importantly we have to understand that Summer is a unique time of year where are bodies have very specific needs. The heat of summer along with our activities call for extra hydration, extra light food and extra recovery. Here are some of our go-to nutrition and health tips and tricks:

  • WATER | Drink more than you think is enough. Utilize an extra large water bottle. Add flavor such as cucumbers, strawberry and fresh mint, lemon or lime. Be sure to ice it up to help cool you down.
  • FRUIT | Fruit has water in it! Enjoy cold, fresh fruit over sugary snack alternatives. The antioxidants will help to keep you healthy and keep your skin glowing after all of that sun!
  • SALADS | Enjoy fresh salads that incorporate a diverse array of ingredients. Include greens, nuts, veggies, berries and cheese if you like! The nutrients will help to keep your body happy without weighing you down.
  • DRINK YOUR MEALS | Smoothies are an incredible way to stay hydrated, cool off and get a lot of nutrition in one serving. Try different smoothies so that you don’t get bored. This week, make tropical smoothies, green smoothies next week, and berry smoothies the week after.

Fitness Challenge Vol 7


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


New Beginnings Meditation with Shaman Rose

Mindfulness Tips

Finding Your Zen

Zen is…

Now take a deep breath and feel your life force and feel how beautiful it is to be alive.


All levels Vinyasa Flow

Meditation brings wisdome.

When we meditate through yoga, our bodies get to connect with our minds and spirits.

This sacred connection allows us to be more in tune with our truth and our path. We can experience life in many ways, that is our freedom. With yoga, we an experience life from a place of connectedness, inner peace and alignment. A life experienced in this way, is a life with less friction and stress. It is a practice and we will ebb and flow through it. It will take commitment to achieve this. The commitment does not have to look one way at all times. Your practice will change as your life changes and as your body changes. There will be times where relaxation yoga is the key part of your practice and other times where vinyasa is your go to. The more you learn and experience, the more you will see that yoga is here to help you through this beautiful journey of life.

Fit Snack Nutritionist Created and Approved Recipes

Maple Multigrain Oats Apple Crisp

PREP 10 Min | BAKE TIME: 40 Min | YIELD: 04 – 06

Ingredients

  • 1/2 tsp. almond extract
  • 5 packets Bakery on Main Maple Multigrain Muffin Instant Oatmeal
  • 1/3 cup almond meal
  • 1 cup butter, cold and cut into cubes
  • 4 large apples diced
  • 1 cup dried cherries
  • 1 1/2 cups dairy-free ice cream or yogurt, for serving

Instructions

  • Preheat the oven to 375 degrees F. Prepare a baking dish with nonstick baking spray; set aside.
  • In a large bowl, combine almond extract, oats and almond meal. Using hands, add the butter into the oat mixture and mix well; the mixture will clump together when combined. Add apples and dried cherries; mix well to combine.
  • Transfer the apple mixture to the prepared baking dish.
  • Bake for 40 minutes; remove from oven and set aside to cool for 10 minutes before serving.
  • Serve warm with dairy-free ice cream or yogurt, if desired.

Bakery on Main Granola Ginger Lemon Oatmeal Cookies

PREP TIME: 10 min | Bake Time: 12 Min|

INGREDIENTS

  • 1 1/4 cups gluten free 1:1 flour
  • 1 1/4 cups gluten free rolled oats
  • 1/2 teaspoon baking soda
  • 3/4 teaspoon baking powder
  • 1/2 teaspoon fine sea salt
  • 1/2 cup refined coconut oil, melted
  • 1 cup coconut sugar
  • 1 tablespoon fresh grated ginger
  • 1 tablespoon + 2 teaspoons lemon zest
  • 1 tablespoon fresh lemon juice
  • 3/4 teaspoon almond extract
  • 1 egg, room temperature

INSTRUCTIONS

  1. Preheat oven to 350 Line a baking sheet with a sheet of parchment paper. Set aside.
  2. In a medium bowl, whisk together the gluten free 1:1 flour, gluten free rolled oats, baking soda, baking powder, and Set aside.
  3. In the bowl of a stand mixer fitted with the paddle attachment, add the melted coconut oil and coconut Mix on medium speed for about 30 seconds. Add the grated ginger, lemon zest, lemon juice, almond extract, and egg. Mix on low speed until combined.
  4. With the mixer on low speed, add the flour/oat mixture and mix until just
  1. Using a #24 cookie scoop, scoop cookie dough onto the prepared baking sheet, spacing them about 3 inches apart (I fit 6 cookies per baking sheet).
  2. Bake for 8 to 10 minutes or until the cookies are lightly browned around the Remove from the oven and let cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely.

 BACK TO RECIPES

Plant Fusion Chocolate Chip Cookies

Brainiac® Cinnamon Applesauce Granola

Prep Time: 10 Mins | Total Time: 40 Mins

INGREDIENTS (Yields 2 Cups)

  • ¼ cup Brainiac® Cinnamon Applesauce
  • ¼ cup agave (or honey if not vegan)
  • 1 tbsp coconut oil
  • ½ teaspoon vanilla
  • ½ teaspoon cinnamon
  • 1/8 teaspoon salt
  • 1 ½ cups rolled oats
  • ¾ cup chopped walnuts

INSTRUCTIONS

  1. Preheat the oven to 325 degrees.
  2. Combine the applesauce, agave, coconut oil, and vanilla.
  3. Stir in the cinnamon and salt. Make sure it’s well combined.
  4. Stir in the oats and walnuts until well coated.
  5. Spray a large, rimmed baking sheet with coconut oil or non-stick spray.
  6. Spread out the granola into an even layer.
  7. Bake on the middle rack for 12-15 minutes. (You want it to just begin to brown on the bottom.)
  8. Gently flip over with a spatula. If you like really clumpy granola, be careful not to break it apart.
  9. Bake for another 12-15 minutes until the granola is crunchy.
  10. Set aside and let cool.
  11. Transfer to an airtight container to store it.

What’s in Your Box?

Share tag us @fitsnack on Social Media

Prince of Peace Ginger | Ginger Chews Plus+ Original

For sensitive stomachs, nausea or digestive issues, Prince of Peace Ginger Chews Plus+ is the all-natural solution for promoting a healthy stomach. The extra boost of concentrated ginger extract makes our chews the tastiest way to stomach relief. Available at select Kroger stores and kroger.com.

To purchase, visit www.princeofpeaceginger.com.

Bakery on Main | Unsweetened Instant Oatmeal

A perfect multigrain base of certified gluten-free oats, flax, chia seeds, and the ancient grains, quinoa and amaranth to create your own unique combination of any flavors your taste buds desire! Because of a premium multigrain base, delight in 47g of whole grains per 50g serving and a good source of ALA and an excellent source of fiber!

To purchase, visit www.BakeryOnMain.com.

Plant Fusion | Complete Protein

A fusion of plant-based whole food nutrients that curb hunger and support weight loss.

To purchase, visit www.PlantFusion.com and use coupon code FITSNACK20 for 20% off.

From The Ground Up | Cauliflower Crackers- Cheddar

Cauliflower meets cracker. Game over! Dip ‘em, top ‘em, mix ‘em –there’s no wrong way to eat ‘em. What a win!

To purchase, visit www.FromTheGroundUpSnacks.com
fitsnack20 20% off.

Bakery On Main | Granola Bars – Organic Peanut Butter Chocolate

These bars are packed with beneficial nutrients and wholesome ingredients. Combining the irresistible flavors of organic peanut butter and chocolate, these soft and chewy granola bars are perfect for on-the-go snacking.

To purchase, visit www.BakeryOnMain.com

Bakery On Main | Monster Cookie Decadent Granola

Combining the delicious flavors of dark chocolate and premium nuts and sprinkles, this granola is perfect for sprinkling over ice cream or into a bowl with milk for a wholesome breakfast.

To purchase, visit www.BakeryOnMain.com.

Fit Snack | Fit Guide vol. 04

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?

Nutritional Tips:

An introduction to Intuitive Eating by our friends Brooke Miller & Alyssa Miller, both Registered Dietitians. They can be found on Instagram @nutrition.for.mamas & @the.mama.well.

Intuitive Eating is the establishment of a relationship with eating and food that honors both physical and mental health.

Intuitive Eating consists of 10 principles of self-care eating framework, which integrates instinct, emotion, and rational thought and was created by two dietitians, Evelyn Tribole and Elyse Resch. 

To Get You Started, Here are 3 Tips on Becoming an Intuitive Eater: 

1. Eat regularly throughout the day and don’t skip meals. If you skip meals and show up to a meal overly hungry, you will likely eat past fullness.

2. Add in some type of movement daily that you enjoy to boost your  energy and mood; walking counts!

3. Ditch the scale & tune in to other body cues instead like: hunger, fullness, & how food makes you feel. The book “Intuitive Eating” is a great resource to start!

To learn more. Please visit: www.DietRioters.com or www.brookemillernutrition.com 


Fitness Challenge Vol 4

Your Personal Trainer created a workout perfect for all levels. Enjoy your workout with Kelsi, 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 the stretch at the end.

Moderate to High Intensity: Build the intensity by working up to 6 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


Meditation & Mindfulness

Relieving Stress

*How to become your own healer*

Work with the Elements – Our environment is made to help us live, flourish and heal. The sun gives us energy, the lakes and streams give us hydration, the plants give us Oxygen. We are supported by our Earth in every way, everyday it is how we survive and thrive on our Earth.

Here are a few easy to do things that you can do to become your own healer.

  • When you have pain or negative thoughts: Ask the sun to take heal your pain and to transform your thoughts into healing energy. Ask out loud while laying in the grass. Practice, practice practice.
  • Feeling heavy? Go for a swim, but let yourself lay in the water and ask out loud, “Water, take my heaviness, transform it into light, help me to feel lighter”, Practice, Practice Practice.

All levels Vinyasa Flow

Breath of Clarity

Enjoy this breathing exercise when you need clarity.

Breath in for 3 slow seconds

Breathe out for 6 slow seconds

Repeat this breathing pattern until you get into a cadence for about 5 minutes.

Once you are finished, check in with your mind.

Notice how your mind is less busy and you have more clarity

Breathing is easy. So do this anytime you want to experience some clarity or in preparation for a meditation.

Fit Snack Nutritionist Created and Approved Recipes

Glazed Tofu Portobello Mushroom Risotto

PREP & COOK TIME: 20 Min | YIELD: 08

Ingredients

  • 1 Pouch Fullgreen Riced Ideas Portobello Mushroom
  • Glazed tofu pieces
  • 4 mushrooms, chopped and lightly sautéed in 1 tbsp soy sauce and 1 small garlic clove
  • 4 spears or asparagus, lightly sautéed in 1 tbsp lemon juice and 1 tsp olive oil
  • Fresh parsley, chopped

To Make Glazed Tofu:

  • 1 (11oz) block of firm tofu, prepared according to pack instructions and sliced into small cubes
  • 2 tbsp cornflour
  • 1 tbsp oil
  • 1 tbsp sesame oil
  • 4 tbsp soy – or tamari for a gluten-free option
  • 2 tbsp maple syrup
  • Juice of 1 lime
  • 1 tbsp rice vinegar
  • 1 tsp sriracha or 1/2 tsp chilli powder
  • 2 garlic cloves, minced
  • 1/2 tbsp grated fresh ginger
  1. Toss the tofu cubes in a bowl with the cornflour.
  2. Heat 1 tbsp oil in a large non-stick skillet on a medium-high heat and cook the tofu until golden brown – about 5-7 minutes. Transfer onto a plate and leave to the side while you prepare the sauce.
  3. Return the skillet to the heat and add 1 tbsp of sesame oil. Add the garlic and ginger and cook for 1 minute, then add the rest of the sauce ingredients.
  4. Cook for another minute until it thickens slightly, then add the tofu cubes.
  5. Cook for another couple of minutes until the tofu pieces are evenly coated with the sauce.

Maple Almond Cherry Vanilla Energy Bites

PREP TIME: 10 min | REFRIGERATOR TIME: 30 min | YIELD: 8

INGREDIENTS

  • 1 cup Maple Multigrain Oatmeal – Bakery On Main
  • ½ cup RX Vanilla Almond Nut Butter
  • ⅓ cup  Maple Syrup
  • ½ cup Dried cherries
  • ¼ cup Almonds or Walnuts
  • ¼ teaspoon Ground cinnamon
  • ½ teaspoon Vanilla extract

INSTRUCTIONS

  1. Add all ingredients to the bowl of the food processor fitted with the metal blade
  2. Pulse until all ingredients are chopped and thoroughly mixed
  3. Add more oats if it’s too sticky or more fruit or syrup if too dry
  4. Refrigerate for 30 minutes
  5. Scoop a small amount of the dough using a cookie scoop or spoon and roll into a balls
  6. Store in the refrigerator or freezer.

*inspired by Miss Mike’s Place*

Cookies and Cream Protein Shake

PREP TIME: 5 min | COOK TIME: 0 min | YIELD: 1

INGREDIENTS

  • 1 packet Plant Fusion Cookies N Cream Protein
  • 1 cups Unsweetened Almond Milk or Oat Milk
  • 1 Banana
  • 1/4 teaspoon ground cinnamon
  • 1/4 cup ice

TOPPINGS

  • 2 teaspoons cocoa powder
  • 1 teaspoon coconut oil

INSTRUCTIONS

  1. Place all ingredients in blender or Vitamix and blend until smooth
  2. Pour into chilled glass
  3. Microwave topping mix for 10 seconds, pour over smoothie

What’s in Your Box?

Share tag us @fitsnack on Social Media