Fit Snack | Fit Guide 11

by Fit Snack | Nov 10, 2021 | 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?

Nutritional Tips: Warm Up Your Body

Did you know that soup provides a number of health benefits – when you choose the right ingredients? 

Benefits of Soup: 

1. Promotes hydration
2. Easy digestion
3. Can be a good source of protein 
4. Boosts your immune system 
5. 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, 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 Justin, 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

Fall in Love with Being Alive

Mindfulness Tip: (Meditation – Fall in Love with Being Alive) 

Yoga With Kimmy

Mantra:

I accept my body, I love my body, I am the keeper of my body. My body is stronger, when my thoughts are stronger. My thoughts and body are aligned. I am strong. 

Simple 6 Ingredient Cauliflower Soup Recipe

Ingredients:

• 1 Leek 
• 2 Cloves of Garlic
• Salt and Pepper 
• 2 Cups Vegetable Broth
• 1 Cauliflower diced

Instructions:

1. Saute Chopped up Leek and Garlic in Pan on Medium Heat
2. Add Cauliflower, 2 cups Broth, salt and pepper and simmer on medium heat for until Cauliflower is soft 
3. Place all items in blender or vitamix (you may need to blend in 2 parts if it doesn’t all fit)
4. Once pureed, add salt / pepper to taste but be careful not to oversalt 
5. Enjoy! 

Go Beyond The Chip: Falafel

Ingredients:

• ½ Cup BBQ Corn Chips blitzed in food processor
• ½ Cup Yellow Corn Chips blitzed in food processor
• ½ Onion Small Diced
• ½ Red Bell Pepper Small Diced
• 2 Garlic Clove Minced
• 2 Eggs
• ½ Bunch Parlsley Chopped
• 5 Leaves Mint Chopped
• ½ Cup Olive Oil
• Salt+Pepper to taste

Directions:

1. Place in mixing Bowl  (½ Cup BBQ Corn Chips blitzed in food processor & ½ Cup Yellow Corn Chips blitzed in food processor)
2. Sauté in olive oil (onion, red bell pepper, garlic cloves, chickpeas) until onions translucent, S+P to taste, Cool and add to mixing bowl
3. Fold into mixture, form 1.5oz balls for Falafel and set aside (2 eggs, 1/2 bunch chopped parsley, 5 leaves chopped mint)
4. Heat 1/2 cup oil over medium heat, lightly fry the falafel on all sides, serve with tzatziki sauce

Turmeric spice

Ingredients:

Cinnamon

Turmeric

Ginger

Cardmon

Instructions:

7Oz / 200ml Water at 80-90°C, Steep 2-3 Mins, For iced, refrigerate for 3-4 hours. Add ice cubes, Best consumed plain

Enjoy!

Ingredients:

Green Tea

Ginger

Orange Peel

Black Pepper

Instructions:

7Oz / 200ml Water at 80-90°C. Steep 2-3 Mins

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?

Share tag us @fitsnack on Social Media

BeBOLD | Peeanut Butter Energy 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

To purchase, visit www.BeBOLDbars.com and use coupon code bebold20 for 20% off

VAHDAM® India | Lemon GingerTea

Here’s summer and good health in a single cup with our Himalayan Green Tea mixed with fresh, sprightly summer lemons and bountiful botanicals.

To purchase, visit www.VahdamTeas.com and use the coupon code fitsnack30 for 20% off. 

VAHDAM® India | Turmeric Spice Tea

Our award-winning Turmeric Spiced Herbal Tea Tisane is the perfect spiced antidote to your immunity woes. Superfood turmeric with the goodness of active curcumin is blended with black pepper which is proven to increase nutrient absorption in the body.

To purchase, visit www.VahdamTeas.com and use the coupon code fitsnack30 for 20% off. 

RW Garcia | Organic BBQ Corn Chips

RW Garcia Organic B-B-Q corn chips are the perfect anytime snack! Made from 100% organic stone ground yellow corn and dusted with a sweet, tangy BBQ seasoning for a flavor packed punch. USDA Organic, Non-GMO project verified, gluten free and kosher.

To purchase, visit www.RWGarcia.com

Nairn’s | Rosemary & Seasalt Flatbread

Our Gluten Free Flatbreads are a delicious snack time idea from Nairn’s. Much bigger than a cracker, even more light and crispy AND packed with the wholesome flavour of wholegrain oats, they are perfect for those times when you need something that little bit more substantial.

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

L’Orenta Nuts | Pumpkin Seeds

Our roasted and salted pumpkin seeds certainly pack a punch! Lightly salted, these fine pepitas are the perfect energy-booster for on-the-go snacking, or even make a fantastic addition to any classic trail mix.

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

Fit Snack | Fit Guide vol. 10

by Fit Snack | Oct 12, 2021 | 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?

Nutritional Tips: The benefits of Pumpkin and What you can do with it.

1. 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!
2. Pumpkin (like carrots) may help improve your eyesight!
3. Pumpkins may help improve your skin. The beta carotene helps prevent wrinkles and sun damage.
4. 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!

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

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.

Chocolate Granola Brownies

Recipe by Athena from @athenaeats

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 Clay’s Chocolate Buzz Warrior Mix
1 tbsp cocoa powder
1/2 cup chocolate chips

Directions:

1. Preheat the oven to 350 degrees. Line 8×8 pan with parchment paper.
2. 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.
3. In a separate bowl, whisk together the flour, baking powder, and salt. Mix into the butter mixture until evenly combined.
4. 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.
5. 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.
6. 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?

Share tag us @fitsnack on Social Media

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.

Fit Snack | Fit Guide vol. 09

by Fit Snack | Sep 6, 2021 | 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?

Nutritional Tips: 5 Quick and Easy Nutrition Game Changers

1. Instead of eating no carbs, eat good carbs. Lot’s of veggies and wonderful grains.
2. 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.
3. 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.
4. 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.
5. 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!

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:

1. Place 1 Cold Brew Matcha Sachet into a tall glass pitcher, like Rishi’s 1000ml Simple Brew
2. Add: 150ml hot water (170°F). Steep for 1 minute
3. 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

BEBOLD SMOOTHIE

INGREDIENTS

• 1 BeBOLD bar (Almond Butter or Peanut Butter)
• 10 oz milk of your choice
• 2 tbsp almond butter or peanut butter
• 1-1/2 cups frozen bananas

INSTRUCTIONS:

1. 1. Toss BeBOLD bar into a blender
2. 2. Add milk
3. 3. Add almond butter or peanut butter
4. 4. Add frozen bananas
5. 5. Blend and pour

 BACK TO RECIPES

What’s in Your Box?

Share tag us @fitsnack on Social Media

L’Orenta Nuts | Caramel Stroopwafels

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!

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

Bakery On Main | Sprouted Blueberry Flax Granola

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.

To purchase, visit www.BakeryOnMain.com

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.

To purchase, visit www.ultimareplenisher.com

Fit Snack | Fit Guide vol. 08

by Fit Snack | Aug 11, 2021 | Fit Life Guide

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: Healthy Habits

Create Healthy Habits During the Busy Back to School Season

Life is busy. Now is the time to transform your kitchen and your life by checking in on your habits. Creating new habits will make your life so much easier.

• Healthy Replacement for Substitutes | Replace – candy with fruit, chips with nuts, white rice with brown rice, sliced white bread with pita bread, mashed potatoes with mashed cauliflower, sour cream with greek yogurt, flour tortilla with corn tortilla, mayo with mashed avocado, and fruit juice with fruit water.
• Prep Snacks in Advance | In addition to your Fit Snacks, prep your snacks in advance so that you have your own grab and go. Wash and cut your veggies into veggie sticks, wash and separate into ready to go containers, prep your salad so that it is easy to throw in chopped veggies, add dressing and go.
• Meal Prep Made Easy | Cook a super healthy dinner, prepare how every many lunches you need the next day at the same time and pack them away when you serve your plates. That way each day your lunches are fresh, delicious and healthy. Include a protein, vegetable and healthy starch like brown rice. Let this be a staple template for 3 to 4 dinners per week.
• Insta Pot & Crock Pot | Make a healthy meal in a pot so that it is easy to separate and eat on the go. Remember it can cook when you are at work. In the case of an Insta Pot you can make healthy meals in just 1 hour or less. Get creative and find 1 new recipe to try every week.

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!

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 Stillness

Stillness is something that the modern world has become more and more uncomfortable with. In a world of instant access to everything, instant messaging and instant response expectation – being still is becoming more and more difficult.

Like everything, we have to build our own boundaries and our own practice. To do this in an easier way, Shaman Rose is here to guide you. Enjoy this meditation each week and build up your ability to enjoy the stillness.

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

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 at home in my body and comfortable in my stillness.

Fit Snack Nutritionist Created and Approved Recipes

No Bake Granola Cookie Dough Cups

by Shopify API March 13, 2020

These peanut butter banana muffins are exactly what you need for a morning pick-me-up! They are naturally sweetened with real maple syrup and natural These no-bake granola cookie dough cups are the real deal! No baking equals less waiting and more time to enjoy these tasty cups. They are Gluten Free, Dairy Free, and loaded with vegan dark chocolate, nut butter, and Bunches of Crunches

Ingredients: Cookie Dough Layer

• ½ cup creamy almond butter or cashew butter
• 2 tbsp maple syrup
• ½ cup finely ground almond flour
• 1 cup Bunches of Crunches Dark Chocolate Sea Salt Granola
• ½ cup vegan dark chocolate chips (or regular)
• Sea Salt to taste

Ingredients: Cookie Dough Layer

• 1 cup vegan dark chocolate chips
• 1 tbsp coconut oil

Instructions:

1. Line a mini muffin pan with about 16 liners or a regular muffin pan with about 10 if you do not have a mini pan. The number of cups depends on how big you want to make each cup.
2. Prepare the chocolate layer by combining the coconut oil and chocolate chips in a microwave-safe bowl. Place into the microwave and melt in 30-second increments. (Ours took a minute).
3. Drop a spoonful into the bottom of each muffin liner to create a base of chocolate then place it in the freezer. Make sure to save some chocolate for the top layer.
4. Make your cookie dough while the bottom layer freezes. Combine the runny almond butter and maple syrup. Mix in the almond flour and sea salt until a dough is formed. Stir in the granola and chocolate chips.
5. Remove the pan from the freezer and add the cookie dough mixture to the liners and press down on them. This will act as the middle layer.
6. Pour the remaining melted chocolate on top of each cookie dough layer. You can experiment and stack layers if you have more dough or room! Place in the freezer for 10 minutes.
7. Once the cups harden, they are ready to eat! Store them in an airtight container in the fridge.

HEMP CAULIFLOWER HUMMU

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

INGREDIENTS

• 2 cups small chopped cauliflower
• 4 tbsp shelled hemp seeds
• 2 tbsp lemon juice or ½ lemon juiced
• 1 clove garlic
• 2 tbsp hemp oil or flax oil or natural sesame oil
• 1/8 tsp himalayan salt
• Sprinkle cracked pepper
• Garnish with parsley

Instructions

1.Place all ingredients into a food processor and process until smooth.

HEALTHY TURKEY CHILI

@sustenanceandsweets

• 1-2 tbsp Avocado Oil
• 1 lb Organic Ground Turkey 
• 1 medium Yellow Onion
• 1 Orange/Red Bell Pepper 
• 1 can Black Beans
• 1 can Kidney Beans 
• 1 can Red Beans 
• 1 can Corn
• 1 28 oz. can Diced Tomatoes 
• 1/2 cup Chicken Stock
•  2 tbsp Chili Powder
• 1 heaping tsp Garlic Powder 
• 1 tsp Cumin 
• 1/4 tsp Cayenne Pepper 
• 1/4 tsp Chili Flakes 
• 1/4 tsp Smoked Paprika 
• 1/2 tsp Salt + more to taste
• Cauliflower Tortilla Chips

INSTRUCTIONS

1. Sauté the onion and pepper on medium-high heat until they begin to soften.
2. Add in the turkey and cook until the turkey is no longer pink. Make sure to break up the turkey while stirring. 
3. Rinse and drain the beans/corn and add all ingredients to the Crock-Pot. Add the turkey/onion/pepper mixture and stir until combined. Cover and cook on low for 4-6 hours. 
4. Topped with cashew mozzarella, cilantro and Cauliflower Tortilla Chips.

PlantFusion Pink Drink

A copy-cat recipe for your favorite coffee shop drink – with added collagen-boosting benefits! Try out PlantFusion’s Pink Drink! 

Ingredients:

• PlantFusion plant-based complete plant peptides Collagen Beauty, Strawberry Lemonade 
• 10 oz water 
• 2 oz coconut milk 
• Strawberry slices, optional for garnish 
• Ice 

Insructions:

1. Add one scoop of PlantFusion strawberry lemonade collagen beauty to 10 oz of water and shake until dissolved.
2. Pour over ice and strawberry slices, then top with a splash of coconut milk. Stir until combined and enjoy! 

 BACK TO RECIPES

What’s in Your Box?

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Herbaland | Electrolyte Fitness Gummie

Refresh, Rehydrate, and Recharge with our Electrolyte Fitness Gummies! Made with natural coconut water and packed with essential electrolytes,

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

Pop Zero | Sea Salt

Our Sea Salt flavor makes snacking simple with only 3 ingredients: Algae Oil, Sea Salt and XL Non-GMO Kernels. Yup, that’s it.

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

Plant Fusion | Collagen Beauty Strawberry Lemonade

Advanced blend of plant peptides and botanicals to protect collagen, increase skin elasticity and reduce the appearance of wrinkles.

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

From The Ground Up | Cauliflower Tortilla Chips Sea Salt

Meet the real M.V.C.- Most Versatile Chip. Cauliflower Tortilla Chip that is! Are you dippin’ or just straight chippin’?

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

Bakery On Main | Dark Sea Salt Chocolate 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

Buddha Brands | Hungry Buddha Bar – Lemon Blueberry

When life gave us lemons, we combined them with blueberries to make the freshest plant-powered bar there ever was. Carefully crafted with only purposeful, allergy-friendly ingredients.

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 | Onion Garlic Flax Crackers

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.

Fit Snack | Fit Guide vol. 07

by Fit Snack | Jul 29, 2021 | Fit Life Guide

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!

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

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 Wisdom

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

Peanut Butter Banana Muffins

These peanut butter banana muffins are exactly what you need for a morning pick-me-up! They are naturally sweetened with real maple syrup and natural peanut butter, and gluten-free thanks to our happy oats. These muffins can even be made dairy-free! We added some chocolate chips to complement the other flavors.

Ingredients

• 1 cup mashed ripe bananas (we used 3 ripe bananas)
• ¾ cup natural peanut butter
• 2 large eggs
• ¼ cup pure maple syrup
• 2 teaspoons vanilla extract
• 1/2 tablespoon of milk (use almond milk to make it dairy-free)
• 1 cup Bakery On Main Happy Rolled Oats Blended
• 1 teaspoon baking powder
• ½ teaspoon cinnamon
• ¼ teaspoon salt
• 1/2 cup mini chocolate chips (dairy-free, if desired)

Instructions

• Preheat oven to 350 degrees Line a 12-cup muffin liner with muffin liners and spray the inside with nonstick cooking spray to prevent muffins from sticking to liners.
• In a large bowl, mix the mashed bananas, peanut butter, eggs, pure maple syrup, vanilla extract, and milk of choice until smooth.
• Add 1 cup of oats in a blender or processor to create a flour substitute
• Next stir in the oat flour, baking powder, cinnamon, and salt until smooth. Add in the chocolate chips and evenly divide batter into muffin liners.
• Bake 20-25 minutes until a toothpick comes out clean. Transfer muffins to wire rack to cool and enjoy!

Recipe adapted from Ambitious Kitchen

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

5. 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).
6. 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

NACHO CRUNCH BOWL

@abbles.eats

• Cruciferous Vegetables (Cauliflower, Brussels Sprouts, Collard Greens, Red Onion, Red Pepper)
• Extra Virgin Olive Oil
• Salt & Pepper
• Ground Beef
• 1/2 Onion
• 3 cloves of Garlic
• Water
• 1 Can Crushed/Diced Tomatoes
• Kidney, Pinto, White Northern Beans
• Red Pepper
• Pea Shoots
• Spices, included salt, pepper, blended spices mix, turmeric, cumin, chili powder, cayenne
• Broccoli Sprouts
• Sliced Avocado
• Hot Sauce
• Nacho Cauliflower Tortilla Chips⁣ 

INSTRUCTIONS

1. For the Chili: Brown the ground beef, add Extra Virgin Olive Oil, 1/2 onion, 3 garlic cloves, a little water, a can of crushed/diced tomatoes, leftover beef, kidney beans, pinto beans, white northern beans, red pepper, pea shoots. Spices included salt, pepper, blended spices mix, turmeric, cumin, chili powder, cayenne. Cook on medium low for around 40 mins. 
2. For the bottom layer: Sautéed cruciferous veggies in Extra Virgin Olive Oil, salt and pepper. Add to bottom of bowl. Top with Chili. Add toppings and serve with Nacho Cauliflower Tortilla Chips⁣
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?

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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