Health Tips for March 2024

Seasonal Eating

March offers an abundance of healthy produce, such as Asparagus, Avacados, Broccoli, Kale, Spinach, Grapefruit, Mandrins, Kumquats, Cherimoyas, Oranges, and strawberries. Fruits and vegetables that ripen naturally and are consumed shortly after contain higher levels of nutrients, which is why it’s important to eat local, seasonal produce. It also helps reduce environmental costs.

Discover the benefits of adding herbs and spices to your meals

Herbs and spices can provide many benefits other than flavor to your meals. Herbs are rich in antioxidants, vitamins, and minerals that have been used for centuries for their medicinal properties. In-season herbs for the month of March are Garlic and Ginger. These herbs have strong heart-protective properties that have been shown to help decrease some risk factors of heart disease. These herbs also provide anti-inflammatory benefits.

Fresh garlic contains (2Trusted Source):

  • S-allyl-L-cysteine sulfoxide (alliin)
  • γ-glutamyl cysteine derivatives

Dried garlic powder contains the compounds (2Trusted Source):

  • alliin
  • diallyl disulfide (DADS)

Ground garlic offers (2Trusted Source):

  • sulfide family compounds
  • dithiines
  • (E–Z)-ajoene compound

Ginger also contains anti-inflammatory substances, including the phenolic compounds gingerols and shogaols (3Trusted Source).

Embrace the joy of outdoor exercise

Step outside and enjoy the fresh air on your face while engaging in physical activity. It’s invigorating and freeing and will bring new levels of joy to your day! There are many ways to enjoy an outdoor workout, including running, cycling, hiking, and outdoor yoga. Remember, you don’t always need a gym to get a successful workout.

Working out outdoors has many benefits, in addition to the fresh air that enhances energy levels. Stepping into the sunlight allows you to soak up natural vitamin D. Vitamin D is essential for bone health, immune function, and mood regulation.

Fitness Challenge Vol 3 2024

Your Personal Trainer created a workout perfect for all levels. Enjoy your workout with Kelsi, one of our favorite Fit Snack Trainers, this month!

Fitness Challenge Levels:

Beginners – Perform it 1x through at your own pace. The video takes you through each exercise. Enjoy stretching at the end.

Moderate to High Intensity: Build the intensity by working up to 5 Rounds where you will repeat round 2 and 3 in between the warm-up and cool down! Challenge yourself with pace and form.

Motivation What are your goals? What steps are you taking each day to reach your goals? IG @fitsnack #FueledByFitSnack #FitSnackChallenge


“Om” or “Aum”

Om is a sacred sound and mantra in many Indian religions, including Hinduism, Buddhism, and Jainism. It is often chanted at the beginning and end of yoga classes, and is considered to be the sound of the universe.

To use this mantra in meditation, find a comfortable seated position and close your eyes. Take a few deep breaths to relax your body and focus your mind. Then, begin to silently repeat the sound “Om” to yourself with each exhale, allowing the sound to vibrate through your body and mind.

As you continue to repeat the mantra, try to let go of any thoughts or distractions, and simply focus on the sound and the feeling of the vibration. You can repeat the mantra for as long as you like, and may find it helpful to use a timer or meditation app to keep track of time.

Remember, the purpose of the mantra is not to achieve a specific state of mind, but to help you focus and be present in the moment. So, be patient and gentle with yourself as you explore this practice.


These recipes incorporate seasonal vegetables and fruits to support gut health while providing delicious and nourishing meal options for breakfast, lunch, and dinner. Enjoy experimenting with these flavorful dishes!

Breakfast: Spinach and Berry Smoothie Bowl


  • 1 cup fresh spinach leaves
  • 1/2 cup mixed berries (such as strawberries, blueberries, and raspberries)
  • 1/2 ripe banana
  • 1/2 cup Greek yogurt
  • 1 tablespoon chia seeds
  • 1/2 cup almond milk (or any milk of your choice)
  • Optional toppings: sliced kiwi, granola, coconut flakes


  1. In a blender, combine spinach, mixed berries, banana, Greek yogurt, chia seeds, and almond milk.
  2. Blend until smooth and creamy.
  3. Pour the smoothie into a bowl and top with sliced kiwi, granola, and coconut flakes, if desired.
  4. Enjoy this nutritious and gut-friendly breakfast to start your day off right!
Lunch: Quinoa Salad with Asparagus and Avocado


  • 1 cup quinoa, rinsed
  • 1 bunch asparagus, trimmed and cut into bite-sized pieces
  • 1 avocado, diced
  • 1/4 cup chopped fresh parsley
  • 1/4 cup sliced almonds
  • Juice of 1 lemon
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste


  1. Cook quinoa according to package instructions and let it cool.
  2. Steam or roast the asparagus until tender-crisp, then let it cool.
  3. In a large bowl, combine cooked quinoa, asparagus, diced avocado, chopped parsley, and sliced almonds.
  4. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper to make the dressing.
  5. Pour the dressing over the quinoa salad and toss to coat evenly.
  6. Serve chilled or at room temperature as a satisfying and gut-nourishing lunch option.
Dinner: Roasted Brussels Sprouts and Sweet Potato Buddha Bowl


  • 2 cups Brussels sprouts, halved
  • 1 large sweet potato, peeled and cubed
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 cup cooked quinoa or brown rice
  • 1/2 cup cooked chickpeas
  • 1/2 avocado, sliced
  • 2 tablespoons tahini
  • Juice of 1/2 lemon
  • 2 tablespoons water


  1. Preheat the oven to 400°F (200°C).
  2. In a large bowl, toss Brussels sprouts and sweet potato cubes with olive oil, smoked paprika, garlic powder, salt, and pepper.
  3. Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes, or until tender and caramelized.
  4. In a small bowl, whisk together tahini, lemon juice, and water to make the dressing.
  5. Assemble the buddha bowls by dividing cooked quinoa or brown rice among serving bowls.
  6. Top with roasted Brussels sprouts, sweet potato cubes, cooked chickpeas, and sliced avocado.
  7. Drizzle with tahini dressing and serve immediately.
  8. Enjoy this flavorful and nutrient-rich dinner that’s gentle on your gut.



Buffalo Protein Chips

Made from chicken breast, egg whites and bone broth, WILDE’s Buffalo-flavored Protein Chips are everything you love about wing-night ( minus sauce-covered fingers).


Double Chocolate Almond Butter Protein Bar

Finally, a protein bar made with you in mind. We combine wholesome ingredients like chocolate chips and cocoa powder to make a chocolatey snack so irresistible, you’ll want every bite for yourself. With 15g of plant-based protein from creamy almond butter and a delicious blend of dates and honey, these bars are guaranteed to become a staple in your pantry.


Peanut Butter Chocolate Chip Protein Bar

Finally, a protein bar made with you in mind. We combine wholesome ingredients, and you’ll want every bite for yourself. With 15g of plant-based protein from peanuts and the delicious taste of dates and honey, these bars are guaranteed to become a staple in your pantry.

Olde Man Granola

Cranberry Pecan Granola

Working among the people we needed a healthy, nutritious start to each day. Our food choices were limited so we created our own granola cereal from scratch.

Olde Man Granola

Blueberry Almond Granola

Working among the people we needed a healthy, nutritious start to each day. Our food choices were limited so we created our own granola cereal from scratch.

Snacking for Active Lifestyles: Fueling Your Workouts and Recovery with Smart Choices

Snacking for Active Lifestyles: Fueling Your Workouts and Recovery with Smart Choices

In the pursuit of an active lifestyle, nutrition plays a pivotal role in achieving fitness goals, sustaining energy levels, and supporting post-workout recovery. Whether you’re a seasoned athlete, a fitness enthusiast, or just someone looking to stay active and healthy, snacking strategically can make a significant difference in your performance. In this article, we’ll explore the importance of snacks in fueling physical activity and recovery, discuss pre-workout and post-workout snack options, and provide snack ideas tailored to different fitness goals.

The Significance of Timing and Nutrient Balance

Pre-Workout Fuel

Pre-workout snacks are like the fuel you put into your car before a long road trip—they provide the energy needed to power through your workout effectively. The timing of your pre-workout snack is crucial; consuming it too close to exercise can lead to discomfort, while eating too far in advance may leave you feeling hungry mid-session.

The primary goals of pre-workout snacks include:

  • Sustaining Energy: Carbohydrates are your body’s preferred energy source during exercise. Opt for complex carbohydrates like whole grains and fruits that release energy slowly, providing endurance throughout your workout.
  • Enhancing Endurance: Including a source of lean protein in your pre-workout snack can help maintain muscle integrity during exercise.
  • Preventing Fatigue: Nutrient-dense snacks help prevent premature fatigue and maintain focus throughout your session.

Example Pre-Workout Snacks:

  • A banana with almond butter for sustained energy.
  • Greek yogurt for a protein-carb combo.
  • Granola from Bakery on Main
  • Dried Fruit such as Tropicaux Reign‘s Dried Pineapple, Pineapple Queen and Dried Mango, Majestic Mango.
  • Nourish, Organic Bites. This snack is an ideal pre-workout choice due to its use of freeze-dried strawberries that preserve their natural goodness, convenient snack size, clean ingredients, and the antioxidant-rich nature of strawberries, providing a quick and nutritious energy boost.

Post-Workout Recovery

After an intense workout, your body craves nourishment for muscle recovery and glycogen replenishment. Post-workout snacks are designed to support these processes and reduce muscle soreness.

The key aspects of post-workout recovery snacks are:

  • Muscle Repair: Protein is essential for muscle repair and growth. Including high-quality protein sources in your post-workout snack is vital.
  • Glycogen Replenishment: Carbohydrates are needed to refill glycogen stores depleted during exercise. Complex carbs like sweet potatoes or whole-grain bread are excellent choices.

Example Post-Workout Snacks:

  • A smoothie with protein powder for muscle repair.
  • A turkey and avocado whole-grain wrap for protein and healthy fats.
  • Infused Almonds by RECIPE 33. Almonds are rich in protein, healthy, unsaturated fats and high in potassium, which helps your body recover from your workout.
  • Ultima Replenisher, Electrolytes without the sugar. Super delicious and supports optimal hydration with electrolytes, trace minerals, vitamin C and zinc. Powder hydration drink mix.
  • Berg Bites. Nutrient-dense snack, berg bites delivers long-term energy with complex carbohydrates from heart-healthy oats, essential fatty acids from nuts, chia seeds, and coconut oil, and prebiotic fiber for gut health.

Nutrient-Rich Ingredients

Opt for nutrient-rich ingredients in your workout snacks. Here’s why they matter:

  • Lean Protein Sources: Lean meats, dairy, plant-based protein, and supplements like protein powder help repair and build muscles.
  • Complex Carbohydrates: Whole grains, fruits, and vegetables provide sustained energy and support glycogen replenishment.

Mindful Snacking for Sustainable Energy

Mindful snacking means choosing snacks that align with your fitness goals and listening to your body’s cues. Pay attention to your hunger and energy levels and choose snacks that provide sustainable fuel for your active lifestyle.

In conclusion, snacking can be a valuable tool in achieving your fitness goals, sustaining energy levels during workouts, and supporting post-exercise recovery. By selecting nutrient-rich snacks, you can ensure your active lifestyle is well-supported with smart snack choices.

Remember, the key to successful snacking lies in timing, nutrient balance, and mindful choices. So, whether you’re hitting the gym, going for a run, or embarking on any fitness adventure, make your snacks work for you.

This article is brought to you by Fit Snack, your partner in smart and healthy snacking for an active lifestyle. Visit Fit Snack to discover nutritious and delicious snacks curated to fuel your fitness journey.

  1. Tipton, K. D., & Wolfe, R. R. (2001). Exercise, protein metabolism, and muscle growth. International journal of sport nutrition and exercise metabolism, 11(1), 109-132.
  2. Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A., Kleiner, S. M., Jäger, R., … & Kreider, R. B. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38.
Discover the Sweet Taste of West Africa with Tropicaux Reign’s Pineapple Queen

Discover the Sweet Taste of West Africa with Tropicaux Reign’s Pineapple Queen

Naturally Sweet Goodness, No Added Sugar

Pineapple Queen is a healthy, great-tasting snack that’s naturally sweet without any added sugar. As you indulge, you’re not only treating your taste buds but also reaping the benefits of bromelain, a fantastic enzyme found in pineapple known for its digestive and anti-inflammatory properties.