Get the Craze of Graze!!

As you know, I have recently been introduced to the wonderful world of food box delivery services. They have made my grocery shopping and snack packing so much easier and it helps that I rarely have to think about whether my munchies are healthy are not-I know they are! My latest food box craze has been Graze!! Graze ensures that 

"Every snack has one of our nutritionist approve health badges: No genetically engineered ingredients, No artificial flavors or colors, No high fructose corn syrup and/or No trans fat." 

And more often than not, they have more than one badge!

When I first opened my box, I loved how all the snacks were in transparent containers. It gave my a sneak peak into what I was going to be indulging in. As a subscriber, you tell the foodies at graze the snack that appeal to you the most and then they hand pick a box just for you. The box had the nutrition facts and ingredients of each snack in the box and also added the number calories on the packaging of the snack itself!

Snack #1 : Souther BBQ Pistachios
These pistachios certainly scream summer! They were the perfect, quick snack filled with savory flavor. You can definitely enjoy these by themselves or mixed in with other nuts and dried fruits in a homemade trail mix!

Snack #2: Stars and Stripes-Mini Blackcurrant Stars, Raspberry Strings & Blueberry Flavored Cranberries
When I saw these, my inner child screamed of joy. Not only are they the perfect amount of sweetness but they also come in such fun shapes, whats not to love! I indulged in these babies while watching a movie instead of caving into candy and the candy was NOT missed! The sweetness tastes yummy paired with something salty-perhaps popcorn or pretzels? Hm...

Snack #3: Strawberry Chocolate Cheesecakes
These tiny delights were another great fix to my sweet tooth despite the fact that the treat itself, was not super sugary. The mix of textures and colors was very appealing to the eye and taste! Overall, a fun "pick me up" for any average day.

Snack #4: Thai Sweet Chili Bites
To be honest, I was hesitant about these baked soy bites when I first saw them but I was also intrigued by the Thai chili sauce so I decided to give them a try...and Im so glad I did! They ended up being one of my favorite snacks because of how light yet filled with flavor they were.

The Graze boxes certainly lived up to my expectations!! The snacks in the box gave me a wide variety of yums to indulge in and came in the best possible portions. As I do for most food subscription boxes, I highly recommend this program to fellow friends, family, students and anyone else who is constantly on the go.

Subscribe to these and you'll definitely spice up your snacks while aiming for the fit flavor of your life!!

-xx Kassandra

Disclaimer:  This post is not sponsored by Graze.

Graze Website:  Get the Craze of Graze!

Your CRAVINGS Digested!

Okay, okay, I know what you are all thinking. Why on earth would I post such a delicious collage of sweet, sugary delights on a blog based on fitness and nutrition?! Well, fact is, we're all humans and every now and then we get cravings for delicious desserts and treats such as these.

Thanks to science, we've learned that cravings are not innate, uncontrollable urges but that they are ways the body uses communicates with us! The body yearns for what it is lacking and thus sends messages to our brains in hopes that we will eventually give it what it wants.

Now I know what you're thinking. You're body, like mine, often craves cookies and cupcakes so it must need cupcakes and we shouldn't get in the way and we should go to the closest bakery to stock up on cupcakes, right?!! WRONG!!
Let's digest what your cravings really mean and what your body really wants...

• If you're craving: sugary foods
• Then you're lacking chromium and can eat broccoli, grapes, cheese and chicken instead
• Then you're lacking carbon and can eat fresh fruits instead
• Then you're lacking phosphorus and can eat chicken, beef, fish, eggs, diary, nuts, veggies and grains instead
• Then you're lacking sulfur and can eat cranberries, horseradish, cabbage and cauliflower instead
• Then you're lacking tryptophan and can eat cheese, raisins, sweet potatoes and spinach instead

• If you're craving: chocolate
• Then you're lacking magnesium and can eat nuts, seeds, veggies and fruits instead

• If you're craving: bread/pasta/heavy carbs
• Then you're lacking nitrogen and can eat meat, fish, nuts, beans and chia seeds instead

• If you're craving: oily foods
• Then you're lacking calcium and can eat organic milk, cheese, kale, mustard and green veggies instead

• If you're craving: salty foods
• Then you're lacking chloride and can eat fish and goat milk instead
• Then you're lacking silicon and can eat nuts-especially cashews and seeds instead

• If you're craving: coffee
• Then you're lacking phosphorus and can eat chicken, fish, eggs, diary, nuts and veggies instead
• Then you're lacking sulfur and can eat egg yolks, red peppers, garlic and onion instead
• Then you're lacking iron and can eat meat, fish, poultry, seaweed, black cherries and green veggies instead

Now these substitutions may not be as yummy as what you originally thought you were craving but they will definitely get rid of all those desires and help you to stay on track and aim for the Fit Flavor of your life!

- xx Kassandra

Information Gathered From: StepIntoMyGreenWorld, TheGirlWhoAteEverything

#TheFitFlavor FAQ!

Todays blog features YOUR most frequently asked questions collected from social media. Hopefully you'll get to know the blog as well as me better, so lets get started!


About the Blogger...

• How old are you?
• 19
• Are you in school? What year are you? What are you studying? 
• Im currently a junior undergrad with a major in human physiology on the pre-medical track 
• Are you an expert in a particular field?
• No, not an expert just trying to share what Ive learn from researching/real experts!
• Are you on any social media?
• YES!
• Twitter
• This account is directly linked to the blog. Its an easy way to keep up with new posts, learn more about me and get extra tips and tricks!
• Tumblr
• This account does not have to do with #TheFitFlavor blog but it will allow you guys to get to know me better! 
• How can we get in touch with you?
• For personal questions/comments/concerns, you can tweet/DM me on twitter, message me on tumblr, or comment on any of my posts! 
• Do you read all your comments/tweets/messages?
• Yes!! I love it when you reach out so please don't hesitate. I check each account multiple times a day so I should be able to get back to you quickly.

About the Blog...

• Whats the purpose of this blog?
•  The Fit Flavor © is a blog aimed to share knowledge I learn along the way in hopes to inspire others to achieve a healthier lifestyle through fitness and food.
• Why should we read your blog when we can go to experts?
• My blog is supposed to be a simpler way to get information. Instead of browsing several different types or websites or consulting with numerous experts, I do all the dirty work for you and organize it neatly into blog posts so that you'll be able to find everything, quickly, in one place! 
• Whats your target audience? 
• Nutrition and fitness has no target audience. A healthy lifestyle is for everyone! That being said, I try to use simple terms to make things easier to understand for non-experts such as myself. As a college student, a large part of my audience is composed of other students but its open for anyone and everyone!!
• Do you have an uploading schedule?
• Yes! Every Monday, Wednesday, Friday!!
• How many writers are there on #TheFitFlavor?
• As of right now, its just me, Kassandra! In the future, I may expand the blog to include more writers. 
• Are you ever going to write more personal posts?
• Im not planning on it since this blog has a clear focus on health but I did write an about the blogger post, linked below, and I will do FAQ every so often. 

About Fitness...

• I don't have access to a gym. What are some exercises I can do at home?
• There are tons!! You can do jumping jacks, squats, jump squats, Russian twists, lunges, crunches, plants, wall sits etc.
• Whats your favorite fitness tip?
• The first 15 mins of a workout burns the sugars and carbs your body has most readily available, after 30 mins though it starts burning fat! So don't stop and stay motivated!!
• Have you ever participated in a 30 day challenge, do they work?
• I have and they do! You'll notice results with any exercise you continuously do over long periods of time.

About Flavor...

• Do you have any dietary restrictions?
• None that are medically prescribed! However I only drink water and hot teas and I don't eat any red meat due to personal preferences.
• Is there any food you hate to eat?
• No peas please! 
• Have you always liked fruits and veggies?
• Fruits, yes! Veggies, not so much but Ive grown to love a lot of them!
• Have you ever participated in a weekly, 10 day, monthly diet, do they work?
• I have but they often do not work! Look out for a future blog post about why the cons often out weigh the pros.

Keep sending questions for future FAQs and keep aiming for the Fit Flavor of your life!

- xx Kassandra 

DISCOVER the Wonders of: Quinoa!

Move over Kale, theres a new superfood taking the world by storm, Quinoa!! Quinoa is a grain native to South America that is both delicious and nutritious! This gluten free substitute is a great replacement for rice and pasta that everyone will love!

Its so easy to cook and it can be prepared in 12-15 mins! So how do you cook this grain exactly?

1. Starting off with dry quinoa, gently rinse it in a fine-mesh strainer
2. For each serving, double the amount of water added to the saucepan. To give it extra flavor, cook the quinoa in broth instead!
3. Add a pinch of salt and begin to stir.
4. Bring the water or broth to a boil and let the covered pot sit for about 15 mins.
5. Once the liquid is fully absorbed by the quinoa, use a fork to fluff. 

Then its time to serve and enjoy! 

How do you spice it up? 

One of my favorite things about quinoa is that its so versatile! There are so many ways to spice it up, its hard to pick just one!

• In the picture above I added: red and orange bell peppers, cilantro, green onion, celery and a hint of lime!
• Another one of my favorite recipes mixes: grilled chicken, shredded carrots, kale, sun dried tomatoes, with feta cheese and topped with a pesto sauce!  

One serving is about 1/4 of a cup

• It gives you 48% of magnesium needs without barely any cholesterol and sodium (0mg & 13mg)! 
• Has about 71% carbs, 14% fat and 15% protein
• With 13.1g of protein quinoa beats out brown rice with 7.5g and white rice with 6.6g

And the benefits...

• Antioxidant
• Antiseptic
• Helps with bone, brain, heart, skin and colon health
• Promotes weight loss
• Energy boost
• Fights stress
• Lowers blood pressure

...just to name a few! 

So what are you waiting for? Try cooking quinoa yourself and keep an eye out for it on restaurant menu, all while aiming for the fit flavor of your life!

-xx Kassandra

Information gathered from: GimmeSomeOven, AboutNutritionFacts, StepIntoMyGreenWorld

Indulge in Easy, Breezy, Beautiful, Banana Ice Cream!

 Growing up spending my summers in California and Florida, if there is one thing I know, its the summer heat. And I also know the constant struggle f wanted to refresh yourself with an ice cold snow cone or ice cream but at the same time wanting to stick to a healthy diet to maintain your beach bod. Well ladies and gentlemen, I have recently discovered the answer to all of our prayers: Banana Ice Cream. No, Im not talking about Banana Splits, Im talking about the easy TWO ingredient ice cream that is guilt free!

What you'll need to create (3) servings for you and your friends...

• 2 Bananas
• 1 1/2 Tablespoons of your favorite mix in
• The more of your mix in you decide to go with, the less prominent you will be able to taste the bananas so use the measurement as a consideration but feel free to tweak it to your liking! 
• I choose to go with my favorite Peanut Butter from Trader Joes, but you can also indulge with nutella, stick with fruit and add in strawberries or try cocoa powder for a chocolate flavor! The options are limitless!!
• Toppings!
• Again, its totally up to you. I love adding fruits especially cut up strawberries or raspberries! Honey, chocolate chips, coconut flakes and even sunflower seeds are also great ways to spice up your ice cream!

Here's what you do...

1. Chop your bananas and add them into a blender or food processor the blend until it reaches a smooth and creamy consistency

2. Add in the mix in to the blender or food processor and again, blend until it reaches a smooth and creamy consistency

3. Scoop your cream into a bowl and place in the freezer for 3-4 hrs.

Then, enjoy, its as simple and painless as that!
If you do try this recipe out, make sure to tweet me a picture @TheFitFlavor and let me know what mix ins and toppings you decided to go for!!

This ice cream can hardly be considered a dessert but it tastes just like one! You truly get the best of both worlds all while aiming for the FitFlavor of your life!

-xx Kassandra

Good Carbs vs. Bad Carbs!

Over the years, we have created a stigma that deems carbs as bad foods and ones we should avoid at all costs. When you ask someone to name something that has a lot of carbs in it, they immediately say bread, pasta and sweets..and they're right! But, carbs are also in fruits, vegetables, nuts, seeds, rice, milk, diary etc. The difference is the type of carbs that makes up each food and its glycemic index.

The glycemic index was a scale created to measure the amount of food which raises your blood sugar after eating it. High GIs tend to lead to sugar crushes, leaving you tired and not as satisfied. Low GIs are quite the opposite. These control your appetite and delay hunger since they are slowly absorbed into your body and take longer to digest. By understanding GIs, it will be easier to distinguish good carbs from all the bad ones.

As I briefly mentioned in my nutrition label blog (linked below), bad carbs go under the name of simple carbs. These are ones you want to try to limit and avoid. Simple carbs, as you can tell by the name, these carbs are made up of many, small, simple molecules. These molecules can be quickly digested however if the energy from these carbs is not used right away, it will get converted to fat. Not to mention that they are also low in fiber and nutrients, make you feel lethargic and contain a high glycemic index.

• Most simple carbs are also the processed foods we love to indulge in: candy, desserts, sugary cereal, sodas, and refined breads.

On the other hand, complex carbs are the ones you can benefit from! The complex carbs, as you guessed it, have a very complex structure. Their fibers force the body to work harder to digest them and energy from them is released over a longer period of time. These ARE high in fiber and nutrients, make you feel full with smaller portions and contain a low glycemic index. 

• These carbs are foods often found in a natural or near to natural state such as: fresh fruits, green vegetables, bran cereals and whole grain breads. 

So what have we learned? 

When dealing with breads, go for the wheat bread (GI 50) instead of the baguette (GI 95).

When dealing with pasta, go for the fettuccine (GI 32) instead of the macaroni (GI 51).

When dealing with rice, go for the brown rice (GI 55) instead of the white rice (GI 58).

When dealing with drinks, go for the soy milk (GI 30) or better yet water (GI 0) instead of the coke (GI 63).

When dealing with fruits, go for the cherries (GI 22) instead of the pineapple (GI 66).

When dealing with vegetables, go for the tomato (GI 15) instead of the baked potato (GI 85).

When dealing with snacks, go for the peanuts (GI 15) instead of the pretzels (GI 81).

By making smarter choices and knowing more about the types of carbs you're consuming, you can definitely aim for the FitFlavor of your life!

-xx Kassandra

Information gathered from: Online Nutrition Degrees

Read More About Nutrition Labels: How to Read a Nutrition Label

The Knowledge is in the Palm of Your Hand!

Have you ever wondered what specific serving sizes look like? Have you ever found yourself out and about with a need to measure food? Well, lucky for you the knowledge is all in the palm of your hand, literally! You can use your own hand to estimate several different measurement. By memorizing these general equivalents, you'll be able to figure out accurate serving sizes and so much more!!

Your fist is equivalent to 1 Cup.

If you measure out this amount in rice or pasta, it is about 200 calories.

If you measure out this amount in fruit, it is about 75 calories. 

If you measure out this amount in vegetables, it is about 40 calories.

Your palm is equivalent to 3 ounces. 

If you measure out this amount in meat, it is about 160 calories.

If you measure out this amount in fish, it is about 160 calories.

If you measure out this amount in poultry, it is about 160 calories.

A handful is equivalent to 1 ounce.
If you measure out this amount in nuts, it is about 170 calories.
If you measure out this amount in dried fruit, it is about 85 calories.
If you measure out this amount in chips, it is about 150 calories.
If you measure out this amount in popcorn, it is about 120 calories.
If you measure out this amount in pretzels, it is about 100 calories.






Your thumb is also equivalent to 1 ounce.
If you measure out this amount in peanut butter, it is about 170 calories.
If you measure out this amount in hard cheese, it is about 100 calories.

Your thumb tip is equivalent to 1 teaspoon.
If you measure out this amount in cooking oil, it is about 40 calories.
If you measure out this amount in mayonnaise, it is about 35 calories.
If you measure out this amount in butter, it is about 35 calories.
If you measure out this amount in sugar, it is about 15 calories.





It's as simple as that. Keep these amounts in the back of your head and you're sure to be heading to the Fit Flavor of your life!

-xx Kassandra

Information gathered from: BuzzFeed