Cooking a delicious, healthy dish is all in the details. When selecting foods to add to a meal we should be selecting foods that taste amazing (that’s a given) and have a health benefit to go with it. If the food we eat does not have a health benefit, then what purpose is it serving us?
A good rule of thumb: If it’s not working for us, then it’s likely working against us.
Whole foods are the way to go! Combining colorful (especially dark colored) vegetables typically will increase the nutritional benefit because certain vitamins are better absorbed when paired with other vitamins. Therefore we have greater access to the nutrients stored in our food, the good stuff. Some examples of using food combining include using foods to make a complete protein and combining vegetables to increase nutrient absorption. You can combine foods from dark chocolate to turmeric and much more.
Why would we want to make a complete protein?
Protein is the building block of our tissues, meaning we need protein to build muscle and any cell in our body if you think about this. This is why protein is also important for healing and recovery. Often times people think increasing protein intake with increase bulk, however protein is crucial to maintaining a lean and cut physique. If our diet is vegan, vegetarian or primarily vegetables we likely are not getting foods with protein that is highly bioavailable. This is just a big word that means the food contains all of your body’s essential amino acids. Complete proteins are easily absorbed and taken up by the cells. A complete protein is typically an animal based protein or grains such as amaranth, quinoa, chia etc. When you do not have a complete protein it is best to create a complete protein by combining the right foods.
Food combining to make a complete protein:
Eggs and oatmeal make a complete protein. Try it! Add 1 egg to your oatmeal, then cook the oat meal for a thicker more filling meal. Don’t be afraid of change, if you think about it these are the key ingredients to oatmeal cookies.
Combining foods to increase nutrient absorption:
Add Black Pepper and Tumeric to a dish to eliminate inflammation. Tumeric has powerful anti-inflammatory properties in curcumin the major anti-inflammatory component of tumeric.
Snack on a sweet and healthy treat of Dark chocolate and Apples. We have the perfect Dark Chocolate, packed with nutrients and flavor with very low sugar. Introducing our June Fit Snack partner FlavaNaturals. Learn about the immense benefits of flavanols from Flavanaturals.com. This is the dark chocolate highest in the plant based antioxidants, flavanols. Flavanols ultimately help your body maintain nitric oxide levels to relax your arterial walls and increase blood flow. This combo includes the powerful antioxidant quercetin and essential flavanols.
Chocolate was your weakness, now it’s your strength!
It’s great to take vitamins, but don’t you want to tap in to your body’s natural ability to absorb nutrients you need from food you eat. In other words don’t let your body get lazy. If you support the process, you’ll be surprised your body is capable of some pretty amazing things.
Dark Chocolate and Apples. Don’t forget the perfect dessert for either of the two meals below.
1 Beet Tortilla
1/2 c. Broccoli Leaflets
1/4 c. Red Bell Pepper, chopped
1/4 c. Red Onion, diced
1/2 c. Red Cabbage, chopped
1 tbsp coconut oil
2 cloves Fresh Garlic, minced
1 whole clove Fresh Garlic
Seasoning: Garlic powder 1 tbsp, Sea Salt 1 tsp, 1 tsp Turmeric, Black Pepper 1 tsp, Oregano 1 tsp
1 chicken breast, boiled & shredded into large chunks
1 tsp coconut oil
Aminos Spray (Braggs)
- Boil chicken and 1 whole garlic clove, for 20 minutes or until light pink in the center and let cool 5 minutes.
- Using hands shred chicken into large chunks and lightly coat with Aminos spray. Coat chicken with garlic powder, then add the pepper, oregano and Sea Salt. Stir and mix well before adding to pan.
- Sauté 2 cloves of minced garlic with red onion and red cabbage in coconut oil while adding turmeric for 2 min. Add broccoli, red bell pepper and chicken. Sauté until chicken is fully cooked and has no pink in the center.
Tip: if chicken is dry add 2 tbsp water and sauté for 1 more minute
Nutritionist Tip: By boiling the chicken first helps to ensure you do not over cook your meat and keep the moisture. Over cooking meat can have a negative impact on your gut and can increase inflammation. This meal is great for healthy digestion.
SunFresh Spirulina Green Eggs
5 whole Eggs
1/4 c. Onion, diced
1/2 c. Red Bell Pepper, chopped
1/2 c. Red Cabbage, diced
5 Fresh Cilantro leaves
1/2 clove fresh garlic, minced
2 tbsp coconut oil
1 tsp. SunFresh Spirulina
1 tsp. Oregano, dried
1 tsp. Parsley, dried
1 tsp. Tumeric
1 tsp Freshly ground Black Pepper
Pink Himalayan Salt, pinch
- Whisk eggs, adding SunFresh Spirulina, Oregano, Parsley, Turmeric, Garlic powder, Sea salt and Black pepper.
- Saute Onion and 1/2 garlic clove in coconut oil for 2 minutes. Add Red Bell Pepper, Red Cabbage and fresh Cilantro leaves.
- Add more coconut oil to the pan then pour in egg & spirulina mixture. Scramble eggs with vegetables or combine to make an omelet.
Nutritionist Tip: Macros and Micros at work! Notice the variety of seasonings, each one has major health benefits and all contribute to fighting inflammation. Inflammation is caused not only by poor food choices, but also by stress. Keep inflammation down and increase your lifespan.
SunFresh proteins and Flavanaturals are two amazing Fit Snack partners both making the best of their particular product. SunFresh Proteins ensures they have the highest quality spirulina though a sustainable means. Flavanaturals is your Sneak Peek at our June Fit Snack box and is unique in that it contains the highest levels of flavonoids which are super nutrients that support brain, heart and skin health.
Enjoy and don’t forget your tasty treat apples and flava bars. If you want to try Flava Naturals sign up for our June Fit Snack box today.
A New Years Resolution should be doable as in realistic, challenging, FUN and meaningful. As long as it is important to you that you achieve this, then that’s all that matters. Your drive will determine your success. The small goals you set along the way will set the foundation for making your resolution your reality.
On the way to a better you
Choosing a resolution consider attempting something you know will make you a better you. In the end you will be a happier and more disciplined. This means you will be able to achieve more in your life with ease. Life is hard, yes that’s a fact. Setting a resolution that makes you stronger physically, mentally or emotionally (or all three) will make everything easier.
See the small steps to success
It’s better to focus on small goals leading up to your larger goal because if you only focus on the end result you won’t embrace the journey. Envision the steps leading up to success. Each step is a crucial part of that success. Rome was not built in a day. Expect greatness from yourself, but lay the foundation for success that’s what the steps are.
Choose the snacks that support your goals!
Is your goal to make the nutritional changes that will give you more energy in your everyday life?
Your first step can be cutting out products with artificial ingredients and added sugar. Add more products like these snacks from Made In Nature. Made In Nature is a company putting your nutrition first, with a Dietitian involved in every recipe this is a snack company you want to get behind.
Is your goal to lean out!
Our Nutritionist key to building a lean body is this All Natural Vermont Peanut Butter protein smoothie recipe!
2 tbsp. Vermont Peanut butter any flavor you desire.
1 c. 2% Milk | Almond Milk or any milk you choose.
4 ice cubes
Discount Code: VTPBFitsnack for 20% off 01/30/18 www.vtpeanutbutter.com
Is your goal to go vegan or just eat more vegetables?
You may want to join the BioCoffee challenge. Start your day for 12 days with a cup of BioCoffee to give you the nutrients you need and feel the difference. BioCoffee gives you 3-5 servings of veggies in 1 cup! The key ingredient is ‘wheat free’ wheat grass for a gluten free gourmet cup of joe. FREE shipping when you buy the 12 day challenge box. www.biocoffee.com
Is your goal to workout in the mornings, but still eat healthy without cooking?
Stock up on SMASHPACK the product that you can grab and go! SMASHPACK is full of Protein and fruits all in one easy pouch. www.smashpack.com Discount Code: FITSNACK40 40% off for 1 purchase of 6 or 12 pack flavor exp 1/8/18
Is your goal to go Keto?
You will want to have KetoWatt bars on hand be sure to get a box and grab one to eat right after every workout. This bar is a meal replacement. Keep in mind not many bars have the nutrients to satisfy your needs to count as a meal so you can enjoy this bar anytime. www.ketowatt.com Code: FitSnack for 10% off exp. 1/30
Whatever your goal is we have the snacks for your preworkout, post workout and the motivation to go with them. You got this! We want to see you succeed. Join Fit Snack now for $10 and get $40 in snacks with www.fitsnack.com/vip
Does the thought of a “healthy” or “healthier” lifestyle overwhelm you? Do you ever consider changing your life then suddenly change your mind. Well I’m here to help change it back.
You were on the right track you just have to start small with some reliable advice -today in the form of Fit Life Hacks. The media tells us to do the latest fancy diet. Next thing you know all of your fancy money is gone, you’ve lost 5 lbs just to gain 10lbs, not exactly what you signed up for. It’s true. FACT: 95% of people who lose weight by dieting will regain it in 1-5 years. (PsychologyToday.com)
Diets may work for some people.
Of course they do. Diets may work for the people who invented them, simply because they created THIER perfect diet for THEIR body and needs. A fun fact is, some of these DIETS people create have made those same people sick. Many diets are unrealistic because they don’t contain what you need and are not sustainable. Every individual has a specific lifestyle surrounding their eating habits. Their diet is not a food plan, but the food they naturally eat, which fits their lifestyle. Fit Life Hack: You need a permanent change, not a temporary fix.
Time for change.
First, find a qualified pro. A Nutritionist and a Personal Trainer who will guide you through your lifestyle changes and create the ideal program to fit you. Perform a credentials check. Find a Nationally Certified Trainer and a Nutritionist with an education you can count on (a degree from an accredited university). Our Fit Snack Nutritionist has a B.S. in Human Nutrition and over 10 training certifications NASM (National Academy of Sports Medicine) is at the top of the list. Fit Life Hack: Work with a pro who can help you be the best you! Ready to get started?
Let’s take the focus off of the DIET and put it on our HABITS.
If you want to change your habits the best way to do so is…one by one. Fit Life Hack: Change certain behaviors without focusing on food, but focusing on what is surrounding your eating habits. Let’s start with:
Three tips for your eating habits make over!
Client: “I don’t like to eat breakfast.” Nutritionist/Trainer: “No problem, start your day with a light 20 min fasting cardio session. Within 30 min drink a green smoothie (5 almonds, 2c. kale & Purely Inspired vegan Protein). Hearty Snack Tip: Get this, lunch time is the best time to indulge. Indulge smart. Eat a high protein snack like a Snickerdoodle Cookie from Buff Bake -gluten free & NonGMO- with fruit. An apple boosts metabolism and the fiber will keep you full. If you have a sweet tooth add a spoonful of Nutiva Hazelnut Spread to half and eat the other half plain. You’re probably thinking, “Did my Nutritionist just tell me to eat a cookie and chocolate as a snack?” The answer is yes, but the point is you enjoy a high quality cookie that is a high protein snack. Indulge smart. Regular cookie NO, Buff Bake cookie YES~! If you crave sugar this can be a good time to get that out of the way for the day. It’s about changing your habits and moderation is key.”
Client: “I graze and eat junk, no time for meals.” Nutritionist/Trainer: “You can graze, just graze on the right things and let’s talk about small, convenient meals. Spend a little time buying the right foods, your reward is a lot more energy. Something as simple as chips and a salad can be perfect for grazing. Rise Buddy chips has all of the best flavors and are baked, NOT fried and made with rice. Make your salad using Spinach or Kale, Chicken and/or Nuts for protein and Dried fruits from Made In Nature – free of all of the junk (sugar and sulfur) that is usually added. No time to add meat to your salad? Just choose a meat bar as a snack. Bricks Bars has delicious flavors made with veggies in their ingredients.”
Client: “I eat most of my food at night and am eating late every night.” Nutritionist/Trainer: “Make your dinner plate with half veggies. Green veggies can really fill you up, then you eat less of the stuff you don’t need as much. Second, plan a few snacks that will satisfy those salty cravings we get in front of the T.V. or after a long day. Edamame is great, instead of salt get it frozen or fresh and just make an awesome sauce for flavor. Awesome sauce: Aminos Coconut flavor and Siracha. Have some fun with sauces, this will make your night time snacking so tasty you won’t crave junk. Then if you’re eating late, brush your teeth around 8pm and you won’t want to eat after that.”
Nutritionist/Trainer: “Take everything I’ve said with a grain of salt. Change your lifestyle to fit your personal style. Add your small touch to each tip. Here’s an example. Say you don’t like breakfast, apples or chocolate. That’s fine, what DO you like?”
Client: Peanut butter and banana
Nutritionist/Trainer: Great, add those to a plain Rice Cake and you’re good to go! Keep it simple and have fun.
It’s time we change our thinking. Switch out eating junk food for whole foods and snacks that are made with real foods. The Real Food Bar from Complete Nutrition is the perfect example and the snacks in your Fit Snack box. Think real food equals simple ingredients. Happy Snacking! Looking forward to our next chat.
Your Fit Snack Nutritionist & Personal Trainer
It’s pretty normal to carve pumpkins and throw the seeds away or in some cases wash, salt and bake – boring! We don’t usually take the pumpkin carving tradition to the next level… which is making the BEST, most mouth watering pumpkin seeds you’ve ever tasted. This year, we are inspiring a different tune to that story. Pumpkin seeds are power houses packed with nutrients. We at Fit Snack can’t stand by and watch you toss those amazing power house seeds into the trash.. We just can’t to it.
Here are 3 simple steps to making the best pumpkin seeds you’ve ever tasted. *inspired by Food Network
- DRY YOUR SEED – After washing, spread the seeds in a single layer on an oiled baking sheet and roast 30 minutes to dry them out.
- ADD SPICES – Toss the seeds with olive oil, avocado oil, coconut oil for sweet, salt for non-sweet and your choice of spices (see below).
- BAKE – Return to the oven and bake until crisp and golden, about 20 more minutes.
- Sweet Chai: Toss with cinnamon, nutmeg and coriander + lakonto sweetner or raw sugar for desired sweetness!
- Spicy Indian: Toss with garam masala, red chili powder or ground red chilies; mix with currants after roasting.
- Mexican: Toss in Taco Seasoning – yes… we said taco seasoning! Add red chili powder for spice; mix with slivered pine nuts.
- Italian: Toss with dried oregano, garlic powder and Parmesan cheese
- Barbecue: Toss with brown sugar, chipotle chile powder and ground cumin OR use your favorite bbq seasoning
5 Ingredient Roasted Poblano Salsa
Now to add to your Halloween Party Fun and impress your guests! Let’s talk chips and dip. You know RW Garcia is one of our all time favorites that is why they are featured in our October Fit Snack Box.
Here is a super easy 5 Ingredient Roasted Poblano Pepper Salsa to go with your RW Garcia Mixed Bag Chips.
- 2 Roasted Poblano peppers (you can roast on stove or in oven until skins are blackened). Set aside to cool.
- Fresh tomatoes (option to cut out the core)
- 1/2 teaspoon sea salt
- 1 teaspoon lime juice
- small handful of cilantro (if you don’t like cilantro, you can just use it as a pretty garnish)
Place it all in your blender or food processor, grind away and it’s ready to go. Chill and enjoy!
Don’t forget you only have 3 days left to get your hands on our packed October Fit Snack Box. Here is a 30% discount on your first box. We hope you have the best Halloween ever!
30% Off. Sale ends 10/31 at Midnight.
They’re Vegan and better than ever!
In 2008 Dandies Marshmallows arrived on the scene. It all started with a Dad who had wanted his son to enjoy Marshmallows around the campfire. The only issue was all Marshmallows contain this ingredient called gelatin – collagen obtained from various animal raw materials. His son being a Vegan could not eat them. This is when Ryan Howard a Food Process Engineer went to work on creating the first vegan marshmallow. Dandies Marshmallows are 100% vegan – made with no gelatin, but that’s just the beginning of this marshmallow make over.
They are Gluten free, Non GMO Project Verified, free of Corn Syrup (HFCS) and of the most common allergens (peanuts, tree nuts, milk, egg, wheat etc.) soy aside. In other words starting with removing gelatin, these marshies are raising the bar one real ingredient at a time.
Check out this ingredients list!
If you’re a kid at heart and you enjoy S’mores around the campfire or simply seeing your kiddos happily snack on them, then you’re going to love this.
Dandies Marshmallows has an in house chef and delicious mouth-watering recipes on their website. Enjoy your first batch of:
Dandies Classic Crispy Treats
Click here for recipe.
Caramel Coffee Pistachio S’mores
Click here for recipe.
Check out Dandies and try their vegan marshmallows you’ll never want to turn back! Also, share them with your friends, vegan or not these little treats are changing the campfire game.