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Fit Snack | Fit Guide 1 2023
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?
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
- 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.
- 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.
- 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)
Selflessness is the practice of being able to give without needing anything in return. Allowing yourself to contribute selfless acts of kindness to our world is a gift to others as well as to yourself. Your selfless acts allow the law of reciprocity to take motion without motive. By giving without attachment, you can later receive without expectation.
- What can you do today to give back?
- What can you do today to make a difference in someone else’s life?
- What can you do to make this world a brighter place?
Give yourself permission to do something selfless today and see how the universe responds.
The act of selflessness will help you to release the things that you have been holding onto. These things typically sit in our guts. So let the release happen and let your life flow.
Mantra
I love to nourish my body with beautiful food. I appreciate the food I get to eat.
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:
- 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.
Protected: Fit Snack | Fit Guide 12 2022
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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
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
