Fit Snack | Fit Guide 4 2023

by Fit Snack | Apr 26, 2023 | Fit Life Guide

Hello, Fit Snacker, and Welcome to your Fit Snack Guide.

Inside you’ll find:

Fitness Challenge

Meditation & Mindfulness

Vinyasa Yoga – All Levels

Healthy Recipes

What’s in this month’s Box?

Here are some health tips and tricks for the month of April:

1. Spring clean your pantry: Use April as an opportunity to go through your pantry, get rid of any unhealthy snacks, and replace them with nutritious options like nuts, seeds, whole-grain crackers, and dried fruit.
2. Avoid processed foods and opt for whole foods instead. Processed snacks are often high in sugar, salt, and unhealthy fats, which can lead to weight gain and other health problems.
3. Make sure you’re staying hydrated throughout the day. Drinking plenty of water can help keep your body functioning properly and prevent dehydration.
4. Choose healthy snacks that are high in protein and fiber to help keep you full and satisfied. Some good options include nuts, seeds, fruit, and vegetables.
5. Try to incorporate some form of physical activity into your daily routine, whether it’s going for a walk, practicing yoga, or doing a workout at home.
6. Get enough sleep each night. Aim for at least 7-8 hours of sleep to help support your overall health and well-being.
7. Practice mindfulness and stress-reducing activities such as meditation, deep breathing, or journaling.
8. Reduce your intake of sugary beverages and instead opt for water, herbal tea, or low-sugar alternatives.
9. Choose healthy fats such as avocado, nuts, and seeds instead of unhealthy fats such as fried foods and processed snacks.
10. Don’t forget to take breaks and practice self-care throughout the day. This can include taking a few deep breaths, going for a short walk, or taking a break from your computer screen.

Fitness Challenge Vol 4 2023

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

Meditation and Mindfulness Tips:

Yoga With Kimmy

French Inspired Hummus Dip (Yield: 12 servings)

If you like Tahini you are welcome to add it to your recipe. I prefer making my hummus
without Tahini. I never liked hummus so I made this one and added my own twist to it. Now it’s my go to.

Ingredients:

• 1 can garbanzo beans
• 2 tbsp. water
• 2 tbsp. extra virgin olive oil
• 1 tbsp. lemon juice
• 1/2 Tbsp garlic clove minced
• 1 tsp French Inspired Blend (From Mola Foods)
• 1/2 tsp. salt

Instructions:

Using a food processor, add garbanzo, water, french inspired blend, lemon juice, garlic, and salt. Mix until you get a smooth creamy texture. You may need to add a little bit more water to thin it out more; also you may need to add salt to your liking. Refrigerate in a tight lid container. Serve with crackers or your favorite vegetables. Garnish with chives if you like. Serve with Plantain Chips

Enjoy!

Grilled Lemon-Herb Chicken with Asparagus Salad

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp chopped fresh rosemary
• 1 tbsp chopped fresh thyme
• 1 tsp garlic powder
• Salt and pepper, to taste
• 1 bunch asparagus, trimmed and cut into bite-sized pieces
• 1 cup cherry tomatoes, halved
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 2 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• Salt and pepper, to taste

Directions:

• Preheat a grill or grill pan to medium-high heat.
• In a small bowl, whisk together the olive oil, lemon juice, rosemary, thyme, garlic powder, salt, and pepper. Brush the mixture onto both sides of the chicken breasts.
• Grill the chicken for 6-8 minutes per side, or until cooked through.
• While the chicken is cooking, prepare the asparagus salad. In a large bowl, combine the asparagus, cherry tomatoes, red onion, parsley, extra-virgin olive oil, lemon juice, salt, and pepper. Toss to combine.
• Serve the grilled chicken with the asparagus salad on the side.

Spring Quinoa Salad with Roasted Vegetables

Ingredients:

• 1 cup quinoa, rinsed and drained
• 2 cups water or vegetable broth
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 yellow squash, diced
• 1 red onion, diced
• 1 tbsp olive oil
• Salt and pepper, to taste
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh mint
• 1/4 cup crumbled feta cheese (optional)
• 2 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice

Directions:

• Preheat the oven to 400°F (200°C).
• In a medium saucepan, combine the quinoa and water or vegetable broth. Bring to a boil, then reduce the heat to low and simmer for 15-20 minutes, or until the quinoa is cooked and the liquid has been absorbed.
• While the quinoa is cooking, prepare the roasted vegetables. In a large bowl, toss the diced red bell pepper, zucchini, yellow squash, and red onion with the olive oil, salt, and pepper. Spread the vegetables out in a single layer on a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
• Once the quinoa and vegetables are cooked, combine them in a large bowl. Add the chopped parsley, basil, mint, and feta cheese (if using), and toss to combine.
• In a small bowl, whisk together the extra-virgin olive oil and lemon juice. Drizzle the dressing over the quinoa salad and toss to coat.
• Serve the salad warm or chilled.

Chewy Gooey Apple Pie Cookies

Ingredients:

Filling:

1. 2 Apples peeled and chopped small
2. 1/2 Tbsp. cornstarch
3. 1/2 C. water
4. 3 Tbsp. brown sugar
5. 2 Tbsp butter
6. 1 Tbsp. lemon juice
7. 1 Tsp. cinnamon

Cookie Dough

1. 1/2 C. melted butter
2. 1/2 C. brown sugar
3. 1 Egg
4. 1 Tsp. vanilla
5. 3/4 C. Oat flour (2 Earnest Eats Pumpkin Spice Cups)
6. 3/4 C. All purpose flour
7. 1 Tsp. cinnamon
8. 1/2 Tsp. baking powder
9. 1/4 Tsp. salt

Crumble Topping:

1 Earnest Eats Apple Ginger Bar crumbled up

Directions:

1. Preheat your oven to 350 degrees.
2. To make the filling, combine your filling ingredients in a saucepan and cook on low to medium heat until your apples are nice and tender. add a couple tablespoons of water if necessary.
3. Lets move onto the cookie dough next.
4. Combine all of your wet ingredients in a large bowl and mix on low.
5. Next, add your dry ingredients and mix until cookie dough is well combined. For the oat flour, we used two Earnest Eats Superfood Pumpkin Spice Oatmeal Cups and blended them for 20 seconds to make 1 1/2 cups of oat flour for this recipe!
6. Once dough is combined, allow it to rest in the fridge for 30 minutes.
7. Take your chilled dough and form 10-12 small ball shapes and roll them into a sugar and cinnamon mixture.
8. Place each cookie ball onto your cookie sheet evenly spaced apart. Press the center down of each with the edge of a tablespoon.
9. Scoop your apple pie filling into the center of each cookie. Add your crumble topping on top. Place your cookie sheet in the oven for 14-16 minutes and watch the baking magic unfold!
10. Pull them out of the oven and let them cool before you enjoy! These cookies are a true gooey tribute to your grammy’s apple pie.

What’s in Your Box?

Share tag us @fitsnack on Social Media

Mola Foods | Plantain Chips

Plantain Chips are a healthy snack and are delicious! A go-to snack for children all around the African continent! Oh and if you have ever been to India, then you know plantain chips are popular there as well. Enjoy!

To purchase, visit www.MolaFoods.com and use fitsnack20 for 20% off.

SIMPLE | SIMPLE Chocolate Sea Salt

These bars are simple, gluten-free, and low sugar. The perfect snack for diabetes, Hashimoto, or simply a guilt-free snack!

To purchase, visit SimpleBars.com and use coupon code fitsnack10 for 10% off.

SIMPLE | SIMPLE Almond Matcha & Chia

These bars are simple, gluten-free, and low sugar. The perfect snack for diabetes, Hashimoto, or simply a guilt-free snack!

To purchase, visit SimpleBars.com and use coupon code fitsnack10 for 10% off.

Ernest Eats |Baked Apple Ginger Bar

Chew, soft almond butter bar with organic apples, walnuts and warm spices for a healthy, tasty snack.

To purchase, visit www.EarnestEats.com

Bakery on Main | Unsweetened 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!

To purchase, visit BakeryOnMain.com

Green Mustache | Mustache Munchies, Spicyish

Inspired by a childhood classic, Mustache Munchies are plant-based “cheese” crackers that are also organic, gluten-free, dairy-free and guilt-free.

To purchase, visit www.GetGreenMustache.com and use fitsnack20 for 20% off.

Kaze | Kaze Gouda Cheese Bites

Healthy and delicious keto friendly crunchy cheese snack made with 100% real cheese, perfect for on-the-go and pantry stock-up!

To purchase, visit www.KazeCheese.com and use coupon code fitsnack20 for 20% off.

SIETE | Guego Grain Free Tortilla Chips

Hot potato, hot potato, who’s got the hot potato? If you’ve got the fuego papitas, then you do! Our Kettle Cooked Fuego Potato Chips deliver that can’t-get-enough old-school crunch with bold fuego flavor.

To purchase, visit www.SieteFoods.com.com

Fit Snack | Fit Guide 1 2023

by Fit Snack | Jan 18, 2023 | Fit Life Guide

Hello, Fit Snacker, and Welcome to your Fit Life Guide.

Inside you’ll find:

Fitness Challenge

Meditation & Mindfulness

Vinyasa Yoga – All Levels

Healthy Recipes

What’s in this month’s Box?

How to truly enjoy your food.

Let’s dedicate this month to enjoying food. 

Did you know that you can experience the same food with a different mindset and either love it or hate it? 

It is all about perspective. 

Today, instead of talking about specific foods, we are going to talk about how to bring in appreciation, gratitude and flavor savoring. 

3 Simple Steps to Greater Nutritional Enjoyment and Fulfillment

1. As you prepare your meal, think about the ingredients and all the energy and hard work it took for you to have each incredible element to work with. Think about the farmers, the earth, the drivers who delivered it to the store, the store workers who put it on the shelf. Think about all and send thoughts of gratitude. 
2. As you sit down to eat. Stop and take a moment to acknowledge the love that you put into preparing the food. Bring back the gratitude you feel from step one above. Appreciate the opportunity to enjoy the meal before you.
3. Prepare a bite, close your eyes, take a deep breath, take a bite, experience each flavor and sensation. Do the same with a beverage if you have one. Truly experience the nourishment and flavors that you are experiencing. 

Slowing down to appreciate, savor and love the meals you are experiencing gives you the opportunity to fully experience the flavor and nourishment that life has to offer.

Fitness Challenge Vol 1

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

Selflessness

Mindfulness Tip (Meditation – Selflessness)

Yoga With Kimmy

Easy Spicy Avocado Hummus

Ingredients:

• 3 ripe avocados⁠
• 1 cup chickpeas⁠
• 3 tbsp. olive oil⁠
• 1 cup water
• ⁠2 tbsp. minced garlic
• ⁠Red chili flakes
• ⁠Parsley
• ⁠2 tbsp. cumin⁠
• Salt to taste⁠

Directions:

1. Combine the following in a blender or food processor:⁠

RASPBERRY LEMON ELECTROLYTE MOCKTAIL

This Raspberry Lemon Electrolyte Mocktail is the perfect drink for when you want a treat that is also good for you! It is the most delicious way to stay hydrated! As I continue on this weight loss journey, this is my favorite way to get those essential electrolytes in my diet without any added calories, sugar or carbs! @TheBetteredBlondie.com

Ingredients:

• Raspberry Ultima Replenisher Drink Mix – This mix has zero calories, sugar and carbs!
• Lemon Flavored Seltzer Water
• Fresh Lemon
• Fresh Raspberries – you can also use frozen berries
• Mint Leaves

Directions:

• The first step is to mix one scoop of your Raspberry Ultima Replenisher Drink Mix with 4 oz of water. Stir until fully combined.
• Add your ice to a glass and pour the mix over the ice. Fill the rest of the glass with lemon seltzer water.
• Top with fresh lemon slices, raspberries and mint leaves for an easy and refreshing electrolyte
• mocktail!

ELECTROLYTES & THEIR BENEFITS:

Calcium – muscle contractions & nerve function

Chloride – healthy joints

Magnesium – helps prevent cramps

Phosphorus – needed for repair of cells and tissues

Potassium – cardiac muscle support

Sodium – muscle contractions & nerve function

Gluten Free and Sugar Free Oat & Raisin Cookies

Ingredients:

• 125 g applesauce [Dairy Free alternative to butter]
• 100 g Monk Fruit
• 100 g Monk Fruit Brown Sugar [alternative to sugar]
• 1 large egg
• 200 g plain gluten free flour
• 1/2 tsp bicarbonate of soda
• 1/4 tsp xanthan gum
• 150 g Nairn’s Gluten Free Scottish Porridge Oats
• 100 g raisins
• 1 heaped tsp ground cinnamon

Directions:

• Preheat the oven to 180’C and line two baking sheets with baking paper. Set aside. In a large mixing bowl add the melted butter and sugars and stir to mix together.
• Add the egg and mix well. Sift in the flour, bicarb, xanthan gum and cinnamon and mix together using a wooden spoon. It should form a thick, sticky dough.
• Add the oats and raisins and mixed together until fully combined and the raisins are evenly distributed. Break off golf-ball-sized pieces and roll into a ball. Place on the baking sheet and flatten. Repeat until all the mixture is used – leave approx 2-3cm between each cookie.
• Bake for 12 minutes until golden. Remove from the oven and cool on a rack before eating. Enjoy with a nice cuppa! Will keep for approx a week in a sealed container.

What’s in Your Box?

Share tag us @fitsnack on Social Media

Conundrum Snacks | Maple Smoked Cashews

Maple smoked cashews meticulously crafted in Portland, Oregon. Caution: Addictive!

To purchase, visit www.conundrumsnacks.com use coupon code fitsnack20 for 20% off

Conundrum snacks| Smoked Cashews

Maple-smoked cashews meticulously crafted in Portland, Oregon. Caution: Addictive!

To purchase, visit www.CondundrumSnacks.com and use coupon code fitsnack20 for 20% off.

Kibo Foods | Chips

Thin, Crispy, Light Texture Always Baked, Never Fried!

6-7g of Natural Protein Under 110 calories Gluten-Free, Non-GMO, Kosher and Dairy-Free

To purchase, visit www.kibofoods.us and use the coupon code fitsnack20 for 20 off. 

Bakery On Main| Unsweetened 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!

To purchase, visit www.BakeryOnMain.com

Ultima Replenisher |
Variety Pack

Electrolytes without the sugar. Super delicious and supports optimal hydration with electrolytes, trace minerals, vitamin C and zinc. Powder hydration drink mix.

To purchase, visit www.SunAnd Swellfoods.com

Chasin’ Dreams Farm | Crunchy Ancient Grain Cheddar Puffs

Deliciously cheesy ancient grain puffs! Made with 100% US grown sorghum, avocado oil, and organic cheddar cheese, our Crunchy Ancient Grain Puffs are corn free, gluten free, Non-GMO and nothing artificial!

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

Gary Poppins | Classic Cheddar Gourmet Popcorn

Perfectly popped kernels are paired with creamy, artisan cheddar to create a proper cheese-lover’s delight.

To purchase, visit www.GaryPoppins.com and use coupon code fitsnack20 for 20% off.