Hello, Fit Snacker, and Welcome to your Fit Life Guide.
Inside you’ll find:
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!
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
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
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
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
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
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
- 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
- 1 BeBOLD bar (Almond Butter or Peanut Butter)
- 10 oz milk of your choice
- 2 tbsp almond butter or peanut butter
- 1-1/2 cups frozen bananas
- 1. Toss BeBOLD bar into a blender
- 2. Add milk
- 3. Add almond butter or peanut butter
- 4. Add frozen bananas
- 5. Blend and pour
What’s in Your Box?
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L’Orenta Nuts | Caramel Stroopwafels
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!
To purchase, visit www.FoodsAlive.com
fitsnack20 20% off.
Bakery On Main | Sprouted Blueberry Flax Granola
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.
To purchase, visit www.BakeryOnMain.com
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.
To purchase, visit www.ultimareplenisher.com