Nutritional Tips: 5 Quick and Easy Nutrition Game Changers
Instead of eating no carbs, eat good carbs. Lot’s of veggies and wonderful grains.
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.
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.
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.
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!
Fit Snack Fitness Challenge
Fitness Challenge Levels:
Beginners – Perform it 1x through at your own pace. The video takes you through each exercise. Enjoy stretching at the end.
Moderate to High Intensity: Build the intensity by working up to 5 Rounds where you will repeat round 2 and 3 in between the warm-up and cool down! Challenge yourself with pace and form.
Motivation What are your goals? What steps are you taking each day to reach your goals? IG @fitsnack #FueledByFitSnack
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:
Place 1 Cold Brew Matcha Sachet into a tall glass pitcher, like Rishi’s 1000ml Simple Brew
Add: 150ml hot water (170°F). Steep for 1 minute
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
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!
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.
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.
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!
Fit Snack Fitness Challenge
Fitness Challenge Levels:
Beginners – Perform it 1x through at your own pace. The video takes you through each exercise. Enjoy stretching at the end.
Moderate to High Intensity: Build the intensity by working up to 5 Rounds where you will repeat round 2 and 3 in between the warm-up and cool down! Challenge yourself with pace and form.
Motivation What are your goals? What steps are you taking each day to reach your goals? IG @fitsnack #FueledByFitSnack
New Beginnings Meditation with Shaman Rose
Mindfulness Tips
Finding 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.
Stillness lies in perception and attention.
A quiet mind creates inner stillness.
Allow for true experience of outer movement.
The flow of the water, the song of the bird, the beat of the breath.
The music and dance of all things around take flight into a masterpiece that you may enjoy.
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
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
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.
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).
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.
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.
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.
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.
Once the cups harden, they are ready to eat! Store them in an airtight container in the fridge.
Sauté the onion and pepper on medium-high heat until they begin to soften.
Add in the turkey and cook until the turkey is no longer pink. Make sure to break up the turkey while stirring.
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.
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.
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.
We all may be thinking about that hot summer bod and being bathing suit ready, but more importantly we have to understand that Summer is a unique time of year where are bodies have very specific needs. The heat of summer along with our activities call for extra hydration, extra light food and extra recovery. Here are some of our go-to nutrition and health tips and tricks:
WATER | Drink more than you think is enough. Utilize an extra large water bottle. Add flavor such as cucumbers, strawberry and fresh mint, lemon or lime. Be sure to ice it up to help cool you down.
FRUIT | Fruit has water in it! Enjoy cold, fresh fruit over sugary snack alternatives. The antioxidants will help to keep you healthy and keep your skin glowing after all of that sun!
SALADS | Enjoy fresh salads that incorporate a diverse array of ingredients. Include greens, nuts, veggies, berries and cheese if you like! The nutrients will help to keep your body happy without weighing you down.
DRINK YOUR MEALS | Smoothies are an incredible way to stay hydrated, cool off and get a lot of nutrition in one serving. Try different smoothies so that you don’t get bored. This week, make tropical smoothies, green smoothies next week, and berry smoothies the week after.
Fitness Challenge Vol 7
Your Personal Trainer created a workout perfect for all levels. Enjoy your workout with Justin, one of our favorite Fit Snack Trainers, this month!
Fit Snack Fitness Challenge
Fitness Challenge Levels:
Beginners – Perform it 1x through at your own pace. The video takes you through each exercise. Enjoy stretching at the end.
Moderate to High Intensity: Build the intensity by working up to 5 Rounds where you will repeat round 2 and 3 in between the warm-up and cool down! Challenge yourself with pace and form.
Motivation What are your goals? What steps are you taking each day to reach your goals? IG @fitsnack #FueledByFitSnack
New Beginnings Meditation with Shaman Rose
Mindfulness Tips
Finding Your Zen
Zen is that place where you go when you feel at peace and in balance. You know when someone asks “how are you today” and your true and honest response is, “I am doing pretty good”. No complaints, no needs, no major issues. You’re just simply WELL. Be sure to treasure your days or moments of Zen. It’s these moments that rejuvenate you. T
he more you practice meditation, breathing and calming experiences, the easier it is to feel “in Zen” on a regular basis. Then “new beginnings is easy” because you are in the present moment, not stuck in the trauma of the past.
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
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!
In a medium bowl, whisk together the gluten free 1:1 flour, gluten free rolled oats, baking soda, baking powder, and Set aside.
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.
With the mixer on low speed, add the flour/oat mixture and mix until just
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).
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.
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.
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
Stir in the oats and walnuts until well coated.
Spray a large, rimmed baking sheet with coconut oil or non-stick spray.
Spread out the granola into an even layer.
Bake on the middle rack for 12-15 minutes. (You want it to just begin to brown on the bottom.)
Gently flip over with a spatula. If you like really clumpy granola, be careful not to break it apart.
Bake for another 12-15 minutes until the granola is crunchy.
Set aside and let cool.
Transfer to an airtight container to store it.
What’s in Your Box?
Share tag us @fitsnack on Social Media
Prince of Peace Ginger | Ginger Chews Plus+ Original
For sensitive stomachs, nausea or digestive issues, Prince of Peace Ginger Chews Plus+ is the all-natural solution for promoting a healthy stomach. The extra boost of concentrated ginger extract makes our chews the tastiest way to stomach relief. Available at select Kroger stores and kroger.com.
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!
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.
An introduction to Intuitive Eating by our friends Brooke Miller & Alyssa Miller, both Registered Dietitians. They can be found on Instagram @nutrition.for.mamas & @the.mama.well.
Intuitive Eating is the establishment of a relationship with eating and food that honors both physical and mental health.
Intuitive Eating consists of 10 principles of self-care eating framework, which integrates instinct, emotion, and rational thought and was created by two dietitians, Evelyn Tribole and Elyse Resch.
To Get You Started, Here are 3 Tips on Becoming an Intuitive Eater:
1. Eat regularly throughout the day and don’t skip meals. If you skip meals and show up to a meal overly hungry, you will likely eat past fullness.
2. Add in some type of movement daily that you enjoy to boost your energy and mood; walking counts!
3. Ditch the scale & tune in to other body cues instead like: hunger, fullness, & how food makes you feel. The book “Intuitive Eating” is a great resource to start!
Your Personal Trainer created a workout perfect for all levels. Enjoy your workout with Kelsi, one of our favorite Fit Snack Trainers, this month!
Fit Snack Fitness Challenge
Fitness Challenge Levels:
Beginners – Perform it 1x through at your own pace. The video takes you through each exercise. Enjoy the stretch at the end.
Moderate to High Intensity: Build the intensity by working up to 6 Rounds where you will repeat round 2 and 3 in between the warm-up and cool down! Challenge yourself with pace and form.
Motivation What are your goals? What steps are you taking each day to reach your goals? IG @fitsnack #FueledByFitSnack
Meditation & Mindfulness
Relieving Stress
*How to become your own healer*
Work with the Elements – Our environment is made to help us live, flourish and heal. The sun gives us energy, the lakes and streams give us hydration, the plants give us Oxygen. We are supported by our Earth in every way, everyday it is how we survive and thrive on our Earth.
Here are a few easy to do things that you can do to become your own healer.
When you have pain or negative thoughts: Ask the sun to take heal your pain and to transform your thoughts into healing energy. Ask out loud while laying in the grass. Practice, practice practice.
Feeling heavy? Go for a swim, but let yourself lay in the water and ask out loud, “Water, take my heaviness, transform it into light, help me to feel lighter”, Practice, Practice Practice.
All levels Vinyasa Flow
Breath of Clarity
Enjoy this breathing exercise when you need clarity.
Breath in for 3 slow seconds
Breathe out for 6 slow seconds
Repeat this breathing pattern until you get into a cadence for about 5 minutes.
Once you are finished, check in with your mind.
Notice how your mind is less busy and you have more clarity
Breathing is easy. So do this anytime you want to experience some clarity or in preparation for a meditation.
Fit Snack Nutritionist Created and Approved Recipes
4 mushrooms, chopped and lightly sautéed in 1 tbsp soy sauce and 1 small garlic clove
4 spears or asparagus, lightly sautéed in 1 tbsp lemon juice and 1 tsp olive oil
Fresh parsley, chopped
To Make Glazed Tofu:
1 (11oz) block of firm tofu, prepared according to pack instructions and sliced into small cubes
2 tbsp cornflour
1 tbsp oil
1 tbsp sesame oil
4 tbsp soy – or tamari for a gluten-free option
2 tbsp maple syrup
Juice of 1 lime
1 tbsp rice vinegar
1 tsp sriracha or 1/2 tsp chilli powder
2 garlic cloves, minced
1/2 tbsp grated fresh ginger
Toss the tofu cubes in a bowl with the cornflour.
Heat 1 tbsp oil in a large non-stick skillet on a medium-high heat and cook the tofu until golden brown – about 5-7 minutes. Transfer onto a plate and leave to the side while you prepare the sauce.
Return the skillet to the heat and add 1 tbsp of sesame oil. Add the garlic and ginger and cook for 1 minute, then add the rest of the sauce ingredients.
Cook for another minute until it thickens slightly, then add the tofu cubes.
Cook for another couple of minutes until the tofu pieces are evenly coated with the sauce.
