Fit Snack | Fit Guide vol. 04

by Fit Snack | Apr 6, 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:

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!

To learn more. Please visit: www.DietRioters.com or www.brookemillernutrition.com 

Fitness Challenge Vol 4

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 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*

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

Glazed Tofu Portobello Mushroom Risotto

PREP & COOK TIME: 20 Min | YIELD: 08

Ingredients

• 1 Pouch Fullgreen Riced Ideas Portobello Mushroom
• Glazed tofu pieces
• 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

1. Toss the tofu cubes in a bowl with the cornflour.
2. 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.
3. 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.
4. Cook for another minute until it thickens slightly, then add the tofu cubes.
5. Cook for another couple of minutes until the tofu pieces are evenly coated with the sauce.

Maple Almond Cherry Vanilla Energy Bites

PREP TIME: 10 min | REFRIGERATOR TIME: 30 min | YIELD: 8

INGREDIENTS

• 1 cup Maple Multigrain Oatmeal – Bakery On Main
• ½ cup RX Vanilla Almond Nut Butter
• ⅓ cup  Maple Syrup
• ½ cup Dried cherries
• ¼ cup Almonds or Walnuts
• ¼ teaspoon Ground cinnamon
• ½ teaspoon Vanilla extract

INSTRUCTIONS

1. Add all ingredients to the bowl of the food processor fitted with the metal blade
2. Pulse until all ingredients are chopped and thoroughly mixed
3. Add more oats if it’s too sticky or more fruit or syrup if too dry
4. Refrigerate for 30 minutes
5. Scoop a small amount of the dough using a cookie scoop or spoon and roll into a balls
6. Store in the refrigerator or freezer.

*inspired by Miss Mike’s Place*

Cookies and Cream Protein Shake

PREP TIME: 5 min | COOK TIME: 0 min | YIELD: 1

INGREDIENTS

• 1 packet Plant Fusion Cookies N Cream Protein
• 1 cups Unsweetened Almond Milk or Oat Milk
• 1 Banana
• 1/4 teaspoon ground cinnamon
• 1/4 cup ice

TOPPINGS

• 2 teaspoons cocoa powder
• 1 teaspoon coconut oil

INSTRUCTIONS

1. Place all ingredients in blender or Vitamix and blend until smooth
2. Pour into chilled glass
3. Microwave topping mix for 10 seconds, pour over smoothie

What’s in Your Box?

Share tag us @fitsnack on Social Media

Fit Snack | Fit Guide vol. 01

by Fit Snack | Jan 21, 2021 | Fit Life Guide

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

Hello, Fit Snacker!

We understand life is busy, which is why we aim to help you maintain a healthy lifestyle in a fun and more convenient way. This month you’ll find a wide variety of delicious, yet healthy and innovative snacks. Your snacks have been hand-picked by our nutritionist to ensure healthier options with high-quality ingredients.

To inspire you to live a fit, fun and healthy lifestyle, we crafted this digital portion to add to your box.

January 2021

Inside you’ll find:

Fitness Challenge

Meditation & Mindfulness

Healthy Recipes

What’s in your January Box?

Nutritional Tips:

• Detox Tips. Detox does not have to be extreme. Here are some everyday ways you can nourish your body from the inside out and detox your body and mind. 1. Implement meditation even 10 minutes a day. 2. Start your day with lemon water. Detox the gut. 3. Dry brush before your shower detox your lymphatic system for good blood flow. Great for skin and to boost your immune system. 4. Start using a Facial Roller after your shower with some coconut oil for youthful skin and to ease stress that builds up in your temples. These little detox techniques will make a big difference in your overall health.

• Eat pure food to eliminate bloat. Foods with purely whole food ingredients. It’s true there is no quick fix, no one size fits all. If you want to try to help your body eliminate bloat try this. Three days total, aim to incorporate primarily foods that are sugar free, caffeine free, dairy free made with primarily vegetables, legumes, quinoa and limit animal products. This is a guideline for you to look at each category and to try shifting your focus to all the possibilities of new healthy foods that you want to feed your body to thrive. Learn what pure foods work best for YOU. The more you get in the habit of including pure foods into your diet the more you will notice a boost in your vitality. Bloat often means your gut is needing some extra love in the form of more pure foods. One sample meal would be: quinoa, 1/2 c. turkey, 1 zucchini chopped and sautéed with onion in coconut oil.

• What does balance look like for you. Be specific. What key actions can you do and take each day to grow into the person you want to be in one month or one year. Think of the time these tasks take to accomplish each day. Become dedicated to your self improvement. If you fall off the wagon get right back up and right back on. It is through that love and dedication you will hold yourself accountable to achieving your goals.

Fitness Challenge Vol 1.0

Your Personal Trainer created a workout perfect for all levels, that can even be enjoyed as a family during the holidays! Let’s come together and get movin and grovin.

Fitness Challenge Levels:

Beginners – Perform it 1x through at your own pace. The video takes you through each exercise and one full round of the workout. Focus on form.

Moderate to High Intensity: Build 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

It’s ok to love.

3 Mindfulness tips:

All levels Vinyasa Flow

Mindfulness For Stress Caused by the holidays:

Active Breathing

Breathe in deeply and imagine the energy building up in your body

Breathe out and imagine the energy leaving your body

Breathe in and imagine the energy coming back

Breathe out and imagine the energy leaving

With this technique you become the flow of energy.

You can release control and be in the flow.

How nice it is to be flowing the way life is meant to flow.

Fit Snack Nutritionist Created and Approved Recipes

GRANOLA BUTTER STUFFED PANCAKE POPPERS

PREP TIME: 10 min | COOK TIME: 0 min | YIELD: 02

GRANOLA BUTTER

Ingredients

• 2 cups Maple Vanilla Grain-Free Clusters
• 2 tbsp coconut Oil

PANCAKE POPPERS

Ingredients

• 2 cups almond flour
• 3/4 cup tapioca flour or arrowroot/cornstarch
• 1/4 cup coconut sugar
• 1 tbsp cocoa powder
• 2 tsp baking powder
• Pinch of salt
• 3/4 cup almond milk
• 1/2 tsp vanilla

INSTRUCTIONS

1. In a food processor, grind the granola on high. Melt the coconut butter and pour it in. Keep processing for a few minutes or until it starts to turn into a nut butter-like consistency. Transfer to a jar and set aside.
2. Preheat the oven to 350ºF.
3. Whisk together the flours, coconut sugar, cocoa powder, baking powder, and salt to eliminate any clumps.
4. Add vanilla and almond milk and whisk to combine.
5. Grease a mini muffin pan with coconut oil. Fill each mini muffin 3/4 of the way. Top each with a spoonful of granola butter in the center.
6. Bake for 12-15 minutes at 350ºF.
7. Cool for 10 minutes before removing from the pan.

Chocolate Cranberry Protein Balls

PREP TIME: 10 min | REFRIGERATOR TIME: 0 min | YIELD: 24

INGREDIENTS

• 1/2 cup RX Nut Butter Peanut Butter 
• 1 cup rolled oats 
• 1/4 cup honey
• 1/4 cup ground flaxseed
• 1/4 cup shredded coconut
• 1/4 cup dried cranberries
• 1/4 cup chocolate chips
• 2 tbsp. chia seeds
• 1 scoop chocolate protein/collagen powder
• 1 tbsp. cocoa powder

INSTRUCTIONS

1. Add all ingredients to mixing bowl and combine thoroughly.

2. Refrigerate mixture for about 30 minutes.

3. Roll the mixture into 1 inch balls.

Raspberry Jam Crumble Bars

PREP TIME: 15 min | COOK TIME: 0 min | YIELD: 10

INGREDIENTS

1. Preheat your oven to 350°F.
2. In a large bowl whisk together the oats, flour mix, sugar, salt, and cinnamon. Stir in the melted butter until combined. Measure out about 3/4 of the dough and press into the bottom of a lined 8x8in square pan.
3. Spoon the jam evenly onto the bottom crust. Take the remaining 1/4 of the dough and sprinkle it over the top of the fruit.
4. Place the pan in the oven and bake for about 30-35 minutes or until the top comes out golden brown.
5. Cool for at least 10 minutes before cutting into slices and store in an airtight container. Tip: Make your own jam or swap out raspberry for another fruit!

RX Chocolate Cranberry Protein Balls

PREP TIME: 5 min | COOK TIME: 0 min | YIELD: 10

INGREDIENTS

• 1 tbsp. RX Nut Butter Vanilla Almond Butter 
• 1 single-serve cup RX A.M. Chocolate Oats 
• 2⁄3 cup unsweetened vanilla almond milk 
• 1/2 cup liquid egg whites
• 1 tbsp. powdered peanut butter 
• 1 tbsp. monk fruit sugar or coconut sugar 
• 1 tsp. cinnamon  
• 1/4 cup raspberries 
• 1 handful granola (optional) 

NSTRUCTIONS

1. Place all ingredients in large bowl and mix together using spoon or hands. 

2. With a cookie scoop, gather ingredients and using your hands form into a ball. Repeat. 

3. Store balls in an air-tight container in the refrigerator.

What’s in Your Box?

Remember to tag @fitsnack