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.
Yogawith 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!
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.
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”
Yogawith 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.
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
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.
When you’re hosting an occasion, any occasion, one of the key elements is a large pitcher of a mocktail of your fancy. You will bring a smile to the faces of all of your guests. What you prepare is a ‘fountain of youth’ in itself because it will be hydrating everyone while inspiring their taste buds! There are a ton of ingredient combinations that can help you to be sure to make something incredible without being too sweet or sugary. Though it may sound tuchay, the key ingredient is always love, so be inspired with love, to make something delicious for your guests.
Going out? Most restaurants offer mocktails on their menus, but if they don’t, they will still make them for you. When you order a mocktail and slowly sip and enjoy the flavors it will look and feel like you are enjoying a cocktail. Key is the art of appreciation and giving yourself the opportunity to savor each and every sip and the full tasting experience of your grandier beverage.
Slow down, breathe, sip and enjoy.
Let’s focus on the Margarita and some easy variations that will go well with any occasion
Ingredients:
Lime
Lemon
Simple Syrup (Lakanto has a sugar-free one available, or you can make it yourself)
Orange Juice
Sea Salt or Tajin (for rimming the glass)
Optional flavor additions:
Blackberries
Strawberries
Blueberries
Raspberries
Oranges
Basil
Instructions:
Use a cocktail shaker to prepare by the glass or a pitcher to stir in the ingredients.
Poor Lemon, Lime, OJ, Simple Syrup into a cocktail shaker or picture (pending how much you are making. Shake it up or stir it up with ice!
If you want to add one of the optional flavors from above, muddle them into a bowl or cup then add them to the mixture and shake or stir again.
To prep your glass(es), rub lime juice on the rim of each glass, then place the glace face down onto a small dish of salt or tajin, and rotate it around until you have a nice layer on the rim. Add ice to the glass(es)
Pour the virgin margarita mixture over the ice of your salt or tajin rimmed glass
Enjoy!
Fitness Challenge Vol 9
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:
The idea behind the mocktail is the concept of replacement.
Energy is not created nor destroyed, but it can be transformed. When you get into habits, it is a big build up of energy over time that has you vibrating on a certain plane of life or living. When you want to make changes, the easiest way to do it is to exchange one behavior with another. When it comes to our health, the easiest and best thing to do is to exchange one habit that is less healthy with a habit that is more healthy. What you are doing is feeding, empowering and adding to your life, not taking something you love away. It’s a simple exchange.
So think about some of the patterns or habits that you are finding yourself in right now, that you would like to shift? Go ahead and make a list of the 5 to 10 things that come to mind (on one side of a piece of paper). From an inspired, loving place and creative place, look at each item and try to imagine what a fun alternative could be? For example; write “Cocktail” and next to it draw an arrow representing the shift, then write “Mocktail”. You can see the energy shift on paper. Now go ahead and do this with the rest of your list.
Here is an example list to help inspire yours:
Cocktail -> Mocktail
Wake up and pick up my phone -> Wake up and pick up my mala beads and breathe ½ way around the chain of beads and then set an intention for my day.
2nd Cup of Coffee -> Make a Caffeine free tea or a smoothie
Spend my work break scanning social media -> Go for a walk or find a place to do 10 minutes of yoga or stretching
Eat a bag of M&Ms after dinner -> Eat some high-quality chocolate with high-quality ingredients.
Before bed, watch a show -> before bed, make it quiet and dim and do a 30-minute relaxation yoga flow
Mantra
I have the power to create change in my life. I do not have to remove the things I love, I simply can exchange for healthier options that I also love.
Yoga With Kimmy
Lemon Garlic Salmon
Ingredients:
4 salmon portions skin-on
1/2 teaspoon salt
1/2 teaspoon black pepper
2 teaspoons coconut oil
4 tablespoons fresh lemon juice
8 garlic cloves minced
2 tablespoons finely chopped fresh dill
Directions:
Season salmon with salt and pepper.
Heat a large heavy skillet over medium-high heat. Add coconut oil and heat for 30 seconds. Place salmon into the skillet, starting with the skin side up. Sear for 3 to 4 minutes, then flip and sear the other side for 3 more minutes. Then, move the salmon to one side of the pan.
Pour lemon juice into an empty area of the skillet and garlic cloves and saute for 60 seconds. Spoon garlic lemon juice over salmon and cook until fish is cooked through and flakes easily with a fork.
Sprinkle fresh dill on top of salmon portions and serve immediately. Garnish with lemon slices if desired.
What’s in Your Box?
Share and tag us @fitsnack on Social Media
Moringa Organic Superfood Powder | Miracle Tree
Miracle Tree’s superfood powder features moringa- a nutritionally exceptional superfood. Use in smoothies, justices, or in cooking and baked goods!
To purchase, visit www.MiracleTree.org and use coupon code fitsnack20 for 20% off.
Fiber Gourmet | Rosemary Hexagon Crackers
Fiber Gourmet crackers have 53% less calories per serving compared to the leading brand. Delicious on its own, and perfect with your favorite dip!
To purchase, visit www.FiberGourmet.com and use coupon code fitsnack20 for 20% off.
Sheffa | Sesame Savorybar
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 checkout.
Field Trip | Pepperoni Meat Stick
Our sticks are a protein-packed stack that is perfect for any on the go lifestyle!
Healthy convenient snack you can take anywhere! Delicious coconuts and cashew along with our signature chew-crispy texture!
To purchase more, visit www.thegfb.com and use coupon code fitsnack20 for 20% off
Veggicopia | Gourmet Klamata Olives
Our Veggicopia Greek Kalamata olives are keto and paleo-friendly, glute-free, and loaded with healthy fats and antioxidants. Wth our single serving packs, you can BYOO (Bring Your Own Olives) whererever you go!
The easiest way to heal your gut, feel better and boost your energy is Celery Juice! At the bare minimum it will give you that boost you are looking for.
If you don’t already have a juicer – get one! It’s worth it. Buy organic celery and make ½ cup juice per day. Enjoy ¼ cup in the morning and ¼ cup before bed.
True Story – I was experiencing IBS symptoms and my doctor told me that there isn’t a cure. It went on for about 3 weeks. It was awful. I refused to believe that there wasn’t a cure and decided to go back to the basics – the natural way. I juiced celery and drank it morning and night for 1 week and my symptoms went away! I feel completely better and back to myself. ~Rosita
While the story above is true, it may not be your story and how you feel everyday is unique to you and your health. However, we have found that the benefits of celery juice are so big that it will help most everyone. Of course if you try it and it doesn’t make you feel good, you may need to go for an alternative. Remember though, with cleansing and cleaning your belly, sometimes it can be a little uncomfortable at the start.
Note that while you can opt to do a celery juice detox where you limit your diet for a short period of time to celery juice. However, in the story above, celery juice was enjoyed in the morning and before bed, with healthy delicious meals in between!
5 Benefits of Celery Juicing
Low in Sugar
Reduces Inflammation
Improve digestion
Increase Circulation
Helps to flush toxins
Fitness Challenge Vol 8
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:
Our bodies clean out automatically with our digestion (and with the help of celery juice). We clean our homes everyday. Cleaning is a natural and normal part of how we can enjoy life.
The cleaning process is not just for the physical world. It is for your spiritual world as well.
Soul cleansing is something that we can do a little everyday or we can do a lot all at once depending on where you are in your life.
Here, we are going to focus on cleansing a little everyday, starting with today.
To cleanse your soul, you begin by thinking about what you are holding onto that doesn’t serve you anymore. You then find the lesson that you are supposed to learn within that problem. Next, you let go of everything that doesn’t serve, while holding on to the lesson. You can use your breath to send the things you are letting go of into a stone or the earth – something outside of you. With each experience of letting go of heaviness while holding on to wisdom, you can feel lighter and wiser. Think of this as turning your wounds into wisdom. Join me in the meditation and I’ll guide you through it. Q
Mantra
I release my pain, I learn from my past, I am free from the heaviness of my past. I am light.
Yoga With Kimmy
Cranberry Almond Maple Crunchy Clusters as a topping
Bakery on Main Granola is perfect as a snack, or in yogurt, oatmeal, trail mixes, and much more!
Smoothie Bowl
Ingredients:
1 heaping cup of organic frozen berries (Mixed berries)
1 frozen banana
2-3 tbsp coconut or almond milk
1 scoop of plain yogurt
Toppings
1 tbsp shredded unsweetened coconut
1 tbsp chia seeds
1 tbsp hemp seeds
Granola- Optional
Fruit- Optional
Instructions:
Add frozen berries and banana to a blender and blend on low.
Add a bit of coconut or almond milk and protein powder (optional), and blend on low, scraping down sides as needed, until the mixture reaches a soft serve consistency.
Scoop into 1-2 serving bowls (amount as original recipe is written // adjust if altering batch size) and top with desired toppings.
Best when fresh, though leftovers keep in the freezer for 1-2 weeks. Let thaw before enjoying.
Beet Hummus
Snack lovers, we’ve got a new hummus recipe for you! This roasted beet hummus is the perfect dip for our new #FG everything crackers!
Get the great taste and functional fuel you need with our sustainability sourced plant protein, EVOO super powder, probiotic fiber and digestive enzymes. Stimulate muscle protein synthesis to help build and protect lean muscle.
Get the great taste and functional fuel you need with our sustainability sourced plant protein, EVOO super powder, probiotic fiber and digestive enzymes. Stimulate muscle protein synthesis to help build and protect lean muscle.
