Fit Snack | Fit Guide vol. 07

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.

Bakery on Main Granola Ginger Lemon Oatmeal Cookies

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

INGREDIENTS

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

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?

Share tag us @fitsnack on Social Media