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

Whats On My Grocery List!

As an OCD, Type A, control freak type of person, Im not only the worst backseat driver but I have to admit that Im also the worst grocery shopping companion. Im definitely the person who will question everything you pick up and take the time to look at every nutrition label. 

During my grocery shopping extravaganzas with different family and friends, I've certainly noticed a trend. Not only do most of them head into the store without a list in hand but a lot of them gravitate toward the isles. 

Its been proven that when a person shops with a set list of items, they will be less likely to deviate from it. Its also known that grocery stores have produce and meats surrounding each side of the store. If one starts off looking in those areas first, its very likely that your cart will be filled up more with fresh food rather than processed snacks. 

Below, I have made a generalized list of items I normally pick up. Although I, often, don't purchase all of these items at once, I believe they are important to have in your pantry and fridge. I hope my list can inspire you to make your own and start making healthier decisions in the grocery store.

...and yes, the OCD, Type A, control freak type of person, that I am, put each item under a category in alphabetical order and then alphabetized the categories for your convenience and my peace of mind.

The List:

Baking

• Baking Powder
• Baking Soda
• Brown Sugar
• Whole Wheat Flour

Canned Goods

• Black Beans
• Garbanzo Beans
• Kidney Beans
• Tuna

Condiments

• Guacamole
• Hummus
• Low Sodium Soy Sause
• Salsa

Dairy/Dairy Substitutes 

• Almond/Coconut Milk Blend
• Brie 
• Cheddar
• Gouda
• Eggs
• Egg Whites
• Fat Free Greek Yogurt
• Mozzarella
• Pepper Jack

Fruits

• Apples
• Bananas
• Blackberries
• Blueberries
• Cherries
• Grapes
• Kiwi
• Mangos
• Oranges
• Pears
• Peaches
• Raspberries
• Strawberries
• Watermelon

...basically every fruit that is in season #SorryNotSorry

Grains

• Brown Rice
• Quinoa
• Whole Wheat Pasta
• Wild Rice

Meat & Seafood

• Ground Turkey
• Chicken Breasts
• Salmon
• Shrimp

Nuts

• Almond Butter 
• Almonds
• Cashews
• Peanut and Coconut Buter Blend
• Walnuts

Oils

• Coconut Oil
• Extra Virgin Olive Oil

Seeds

• Chia Seeds
• Flax Seeds
• Sunflower Seeds

Spices

• Basil
• Black Pepper
• Cayenne Pepper
• Crushed Red Pepper
• Cumin
• Garlic Powder
• Onion Powder
• Sea Salt

Vegetables

• Asparagus
• Avocado
• Bell Peppers
• Broccoli
• Brussel Sprouts
• Carrots
• Cucumber 
• Garlic
• Lettuce
• Kale
• Mushrooms
• Onions
• Spinach
• Tomatos 
• Zucchini

Just like that, we've avoided unnecessary items that will end up causing more harm than good to your bodies!

Stick to this and I can guarantee that you'll be on a great start toward aiming for the #FitFlavor of your life! 

-xx Kassandra

Zest Up Your Summer with Zucchini Taco Boats & Zucchini Tots!

One of my favorite veggies to eat during the summer season is ZUCCHINI! The vegetable itself has a rather bland taste but the addition or substitution of it to any recipe adds a zesty crunch!

For dinner last night, I decided to experiment in the kitchen and try out the first recipe, Zucchini Boat Tacos and let me tell you, they were a hit!

So here is what you need to make your new, and incredibly easy, favorite dinner speciality...

• Zucchini- I would recommend one whole zucchini, two halves, per serving however zucchinis can ran a bit small so use your best judgment to guide how much each person will want to eat
• Diced Tomatoes or Mild Salsa- This is preference however for the more #FitFlavor, diced tomatoes will do the trick and taste just as good!
• 93% Lean Ground Turkey
• Meat Seasoning: garlic powder, kosher salt, chili powder, paprika, cumin etc- Again, this is another preference. Season the turkey with spice you and your loved ones like!
• Lettuce, Minced Onions, Scallions and/or Cilantro for toppings!
• Fat Free Mexican Cheese Blend

And here is what you do...

1. After you wash your produce, slice each zucchini down the middle, length wise. 
2. Use a small spoon or preferably a melon to scoop the inside of each halve. Place zucchini insides in a side dish to use for recipe #2! Try to leave 1/4" of zucchini inside to help support your shell.
3. In a skillet, prepare your ground turkey. Once the turkey is no longer showing any pink, add your preferred seasoning and mix thoroughly. 
4. Use a spoon to fill up your Zucchini boats with the meat. Try pressing down on the meat, into the boat, to try to fit as much as possible.
5. Sprinkle about 1 tablespoon of cheese across each zucchini and bake it in the oven, at 350F, for approximately 30-40 minutes. 
6. Once the cheese has melted and the zucchini has cooked, top it off with your toppings! Personally, I believe the more, the merrier! 
7. Last but not least, enjoy! 

The photo above shows a zucchini boat that has just come out of the oven without any toppings on it as well as a zucchini boat with all the toppings mentioned above!!

This recipe is so easy and quick to do, I can already tell it will become one of my favorites! Not to mention its low carb and gluten free...wish I could say the same about normal tacos.

But now what do we do with all the leftover zucchini insides?

Well lucky for you, recipe #2 transforms them into a side dish that although it may not the prettiest but it definitely could be the most delicious! 

To create these, Zucchini Tots, here is what you'll need...

• Zucchini- Your leftover insides from recipe #1 will do the job perfectly
• An egg
• Fat Free/ Reduced Fat Sharp Cheddar, Mozzarella or Mexican Cheese Blend- Up to your personal preference however I used the Sharp Cheddar!
• Minced onion
• Breadcrumbs- Don't have breadcrumbs? Rolled oats, crunched up cracker or bran flakes will also do the trick
• Salt & Pepper
• Cooking Spray

And here is what you do...

1. Grate your zucchini into thin slices. Each cup will make approximately 12 tots!
2. Wring all the excess water from your zucchini. If you feel as though you can't get all the water out, try damping the zucchini with a clean paper towel.
3. Mix your zucchini, egg, breadcrumbs, salt and pepper into a bowl. 
4. Measure out a tablespoon of the mixture into your hand and shape them into an oval. If you prefer a more "hash brown" like style, then flatten the oval before placing it on the pan.
5. Cover your cookie sheet/baking try with cooking spray and delicately place each tot on.
6. Place the tots into the oven at 400 F, for 15-20 mins. Turn the tots if needed and cook until they show a golden color. 
7. Take the tots out of the oven, sprinkle a little bit more cheese over each tot and pop them into the oven for 5 more mins!
8. Then, enjoy!

It as simple as that! You now have two new recipes that are perfect for the summer. Zucchini Taco Boats are an excellent way to mix up taco night and the Zucchini Tots are a great alternative to your average tater tots!! 

By eating THIS and not THAT, you'll certainly be aiming for the fit flavor of your life!

-xx Kassandra

Finding Your Montra!

Unlike most teenagers and young adults, Mondays are one of my favorite days of the week. Mondays mean a new week for risks and a new chance for triumph. But sometimes, its easier to just stay in bed all day then it is to go out, eat right and get fabulously fit. Thus, #MotivationalMondays were created! 

I have found that having a weekly montra helps me stick to my goals. I have searched pinterest high and low for quotes and sayings that will make me want to werk it and work hard all week. Hopefully, they'll inspire you and maybe even become your montra for this week! 

Montra #1 puts workouts in a brand new perspective that will certainly make you think the next time you think about skipping the gym!

Working out and eating right is tough, especially when theres the temptation of netflix binging and junk food. Montra #2 reminds you to think of why you set the goals you're aiming for and the reasons why you are aiming for the #FitFlavor in the first place!

My #1 excuse for not working out is exactly what Montra #3 refutes! Everyone has busy lives but it is up to you to making working out a priority. It may be hard at first but once you get into the habit, you won't think of having it any other day.

Montra #4 understands that you are your own best critic which is why it encourages you to prove yourself wrong, out-do yourself and show yourself that you can shine. Working toward the #FitFlavor is just a battle against yourself. 

Montra #5 says it plain and simple. The key is to actually make goals. Sit down, grab a notebook or even write a note on your phone of things you want to change and how you plan on going about those changes then simply, get to it! 

There is nothing more satisfying than completing a workout or going a full day without cheating on your healthy diet. Montra #6 reminds you to keep that in mind throughout each day! Your daily choices will determine what your future looks like.

Montra #7 preaches perhaps the most important thing about aiming for the #FitFlavor. Exercising and eating right should not be for others, it should be for yourself; it should not be about appearances, it should be about your health. Ignore the negative energy and focus on the good. In the end, the only one that truly is affected by from your habits is yourself. 

Theres nothing like giving yourself a pep talk in the mirror before a workout or repeating a montra on the treadmill when the going gets tough. Montra #9 is the perfect saying to think of before, during and after your workout. Use the thoughts of your final results to push you to keep on going!

Montra #10 explains that without discipline, a healthy lifestyle is practically impossible. So, choose your battles. Do you want that cookie that will satisfy you for a minute? Or do you want that smoking hot body that will satisfy you for a lifetime? 

The reality of getting fit and eating right is that it is not an easy journey. It won't happen over night. It will take tons of will power and maybe some sacrifice. But in the end, don't you think it will be worth it? Seeing yourself the way you have always hoped to, will overcome you with joy. Knowing you treated your body well and are strong and healthy, will make you want to push yourself even more to maintain those healthy decisions. 

So go out there, use your new montra & aim for the #FitFlavor of your life!

 - xx Kassandra

Disclaimer: The mortars above are not property of The Fit Flavor ©. 

Why Walk!

Moving to a city, I quickly had to get used to less driving around and more walking. Before I knew it, walks that seem to drag on for hours started to seem like short trips around the corner. Not to mention, I noticed an overall increase in my daily energy and a better tone in my leg muscles. But I wanted to learn more, was it just me or was my walking every day really making a difference in my health? Well, here is what I found...

If one were to walk only thirty minutes, five days a week then: you'll have a reduced risk for glaucoma and you'll also halve your risk for alzheimer's disease over five years. For all you women, you'll be limiting colon cancer by 31%.

Walking also gets your body going in more ways than one. You'll get a boost of endorphins which helps ease stress, tension, anger, fatigue and confusion, you'll halve the odds of catching a cold, you'll improve your blood pressure by five points and you'll build bone mass which reduces the risk of osteoporosis.

And apparently by walking, Im not just toning my legs! Even though your leg muscles receive the majority of the benefit from walking, while walking you're also working your arm and shoulder muscles as well as activating those core ab muscles.

If all the health reasons weren't enough, remember that walking is probably the most inexpensive type of exercise you can do. Its accessible to everyone, there is no equipment required and its something you can do anywhere, at any time! Plus, it has been scientifically proven to burn more calories than jogging.

So why not try it?! Grab your headphones and a cute water bottle then go out on a daily walk with friends, explore a nature trail, take your dog out, walk the beach at sunset or even encourage your shopaholic tendencies while walking around the mall, all while aiming for the fit flavor of your life!

-xx Kassandra

Information gathered from:  EveryBodyWalk

The Ugly Truth About Soda!

 

Ever since I was little, I have never liked the taste of soda. It was something about the carbonation that would get to me. I remember trying to force myself to drink it because "all the cool kids did" but now Im so grateful I never got in the habit.

Everyone tends to know that soda is bad for you, but when you ask someone about soda, they normally just talk about their favorite kinds, the newest commercials and how fun the new, personalized labels are. Now, Im not saying people don't care that its bad for you. I simply think, people don't know or don't understand why its bad for you. So heres the ugly truth when you break down whats in your soda...

Lets say you drink one soda a day..thats equal to 39 pounds of sugar per year, which almost equal to the difference of 4 pant sizes. So theres no surprise that those who drink soda regularly are at a 1.6 times greater risk for obesity.

• This tremendous amount of sugar also affects your learning, your memory and even your ability to process insulin. And those increased cravings? also a result of the artificial sweeteners...

• The high fructose corn syrup is known for increasing hunger. It has been related to a metabolic syndrome that increases risks for both diabetes and several heart diseases. In fact, those who drink soda increase their risk for type 2 diabetes to up to 80%!

• Sodas also have high levels of phosphoric acid in them which has been proven to cause kidney stones and other renal issues.  

• Phosphoric acid along with the caffeine is linked to osteoporosis and bone density loss.

• The sugar and the acid also dissolves tooth enamel which, in extreme cases, can lead to the loss of that tooth. 

• Food dyes can impair brain function, give your hyperactive behavior, affect your ability to function and lessen your impulse controls.

• Sodium preservatives in the soda add sodium and reduce available potassium which can cause rashes, eczema and even asthma.

• The carbonation in soda can result in gas, bloating, cramping and with the addition of caffeine, you can add diarrhea or constipation to that mix.

• Soda cans and plastic bottles are also coated with a resin that contains Bisphenyl-A, BPA. Studies show that BPA can affect the endocrine system thus resulting in premature puberty and reproductive abnormalities. It has also been linked to an increase risk of cancer. 

...and thats not even half of it. Doctors, family and friends don't say that soda is bad for you because they simply feel like it. Its the ugly truth that often gets disguised or ignored. If you're a soda addict finding it hard to quit, try easing yourself off it. Limit yourself to drinking one can a week. Then only when you go out to eat, or leave it only for special occasions. If you're addicted the caffeine, try replacing it with caffeinated teas instead.

Before you know it, your cravings for the sugary beverage will be something of the past, you'll be the one preaching to others about the horrors behind the labels, all while aiming for the FitFlavor of your life!

-xx Kassandra

Interesting Related Link: Timeline of Sodas Affects on the Body
Information gathered from:  MindBodyGreen

Summertime Vibes, Workout Playlist!

Summer is one of the few times a year, where I actually have "free time" making it the perfect few months to get my body back into shape after the end of school year slump, I tend to know a little too well. 

Despite my yearning to be a person who loves to exercise, Im not one of those people. I need a LOT of motivation and a LOT of help. Throughout the years, Ive found that music helps me keep going during my workout. Its one of the few things that gets the tangents in my head to stop and distracts the pain. So, I try to have fun creating the playlists I jam to. I go through phases and get tired of songs easily but for now, these are the songs that on my "Summertime Vibes" workout playlist! 

1. Love Me Like You Do Remix- Comic Dawn
2. Sun Goes Down Ft. Jasmine Thompson- Robin Schulz
3. The Nights- Avicii
4. Animals-Martin Garrix
5. Take Me Home Ft. Bebe Rexha- Cash Cash 
6. All Night- Icona Pop
7. Where Are U Now Ft. Justin Bieber- Skrillex and Diplo
8. Runaway (U & I)- Galantis
9. Summer- Calvin Haris
10. Can't Feel My Face- The Weekend
11. Cool for the Summer- Demi Lovato
12. Closer- Tegan and Sara
13. This is What It Feels Like Ft. Trevor Guthrie- Arman van Buuren
14. You Know You Like It- Aluna George
15. Afroki Ft. Bonnie McKee - Steve Aoki & Afrojack

The entire playlist lasts 57 mins and has a very upbeat, EDM style vibe to it to really get you going. This playlist can be found on #TheFitFlavor 8tracks, linked down below! 

Hope y'all enjoy the playlist and continue to aim for the Fit Flavor of your life during all your summertime workouts! 

-xx Kassandra

#TheFitFlavor 8Tracks Playlist: Summertime Vibes

Disclaimer: This post is not sponsored by 8tracks or any of the artists mentioned above. 

Navigating NatureBox Noms!

For once, my procrastination by internet lurking finally paid off! I recently stumbled upon NatureBox, a "smart snacking" subscription that delivers nutritious noms right to your door! At first I was a little hesitant about it thinking it could possibly be too good to to be true and questioning the freshness of mailed food but after hearing about their free trial offer, I decided why not try it out!

When I first received my box, it was like Christmas morning and not because I had been tracking down the days to receive it but because it was filled with healthy snacks that actually sounded appealing!  The more I read all about their company and their snacks, the more I was intrigued.

"Sometimes we're hungry and need a quick nourishment, sometimes we're too busy for a proper meal and sometimes we're too busy for a proper meal and sometimes we simply want to reward ourselves with a little indulgence. For all of these reasons, NatureBox is dedicated to making snacking part of a well-balanced lifestyle..Each snack contains wholesome ingredients-with no artificial sweeteners, flavors or colors"

It basically sounded like a system I had been longing for years!

In my box, I received five different yummy snacks. As a member, you can customize your box with your favorite NatureBox noms or you can have their experts surprise you!

Snack #1: Masa Crisps- Corn Chips with Flax Seeds
The crunch and lightly salted flavor of these chips fulfilled all the cravings I had for your average "unhealthy chips". They tasted great alone but even better with some hummus!




Snack #2: Dark Cocoa Nom Noms- Mini Cocoa Oat Cookies
Quite possibly my favorite snack included in the box. These cookies provide chocolate lovers with an indulgence like no other. I enjoyed them so much, I may or may not have gone around the house forcing everyone else to try how they good they are. Paired with a glass of coconut milk, this was they perfect guilt free snack/dessert!

 Snack #3: Sweet Blueberry Almonds
I am a huge fan of having nuts for snacks because they are so high in protein and thus are quite filling so as you could guess, I was thrilled I got to try two different types of nuts in my box. These blueberry almonds tasted like miniature blueberry muffins with a crunch! I also tossed a few in a spinach, salmon and dried fruit salad and needless to say, they were the perfect garnish.

Snack #4:  Jalapeno Cashews

As Ive previously mentioned, I love it when my food has a kick and these jalapeño cashews definitely did! I also tried these in a chicken, garden salad which balanced out the spice!!

Snack #5: Cranberry Medley- Pomegranate and Acai Flavored Dried Cranberries with Blueberries

To me, dried fruit is the perfect supplement for candy and sweets! This mixture was so light and versatile. I munched on them by themselves, tossed them in a salad (but of course), and even mixed them in with my olive oil popcorn. All delicious!!

Overall,  I was beyond thrilled with my first NatureBox and I can't wait to see what my next few boxes have in store for me. Each of the snacks came in the perfect size, could be eaten in so many ways, were in fact nutritious and tasted as fresh as can be! 

I will definitely be recommending this program to fellow friends, family, students and anyone else who is constantly on the go.

Try the free trial & like always, aim for the FitFlavor of your life!

-xx Kassandra

Disclaimer: The images of the snacks above are not property of The Fit Flavor ©. This post is not sponsored by NatureBox.

Information gathered from: NatureBox

NatureBox Website:  Navigate YOUR Noms!

How to Read a Nutrition Label!

I'll be honest with you and admit that it wasn't until I started college that I started to care about what I was eating. This meant reading the nutrition labels on food and looking at the ingredients that made up the food I was eating.

Before college, I had a tendency to only focus on the amount of calories but I quickly learned that there was a lot more to it...

Serving Size: The FDA (Food and Drug Association) has created recommended serving sizes of how much one should eat of the chosen food in a given sitting. I often try to stick to these as strictly as I can so I can most accurately estimate how much protein, fiber, vitamins etc. Im consuming. Also be sure to note the Servings Per Container! More often that not, theres more than one serving given in the given container.

Calories: Calories tell you how much energy is in each serving. You should focus less on the amount and more on where the calories are coming from! BUT keep in mind that the average female should consume about 1,785 calories per day and the average male should consume 2,640 calories. The amounts can and do differ based on your height, weight, age and lifestyle. Calorie King is an online website, Ive used, that uses a formula to tell you the exact amount of calories you should eat and what a healthy weight range for you would be! Check out the link at the very bottom of the blog entry!

Fat: The most important thing to note with Fat is the type of fat. Saturated and Trans Fats are the worst for your health so try your best to avoid those as much as possible. Companies can also disguise Trans Fat by the name "Partially Hydrogenated Oil" so be sure to read the ingredients as well! Also be cautious of "fat-free" foods because although they may not contain any fat, they may have a larger amount of calories. On the other hand, good fats are monounsaturated and include olive, nut, fish and coconut oils.

Cholesterol: Cholesterol is only found in animal products. It should be limited to 300 mg a day. High cholesterol can result increasing your risk for heart and other cardiovascular diseases. If you're already at risk, consider a cholesterol intake of 200 mg a day.

Sodium: Now to me, this one is one of the most important ones to look at. The recommended daily amount is 2,300 mg but the less sodium you consume the better. Sodium often comes from salt which often is the basis for many processed foods. So be warned!

Total Carbohydrates: This summarizes the total of healthy and unhealthy carbs that are in the given food.

Dietary Fiber: Dietary Fiber would be considered your "healthy carbs." Adults should aim for 21-35 grams per day. Flax or Wheat Germ supplements can also be used to reach this quota however fruits, vegetables, beans and whole grains tend to have a lot of it already!  

Sugars: These are considered simple carbs. They can be listed as glucose, dextrose, fructose and galactose and are seen plentiful in processed food. They offer barely any nutritional value and are normally used to enhance flavors. Beware of "low-fat" foods which may have a small amount of fat but make up for it in the amount of sugar! Try to stick with 8 grams of sugar per serving, excluding desserts.

Protein: Protein is the building block of your body which supplies energy for long periods of time. The recommended amount is 0.45 grams per pound of body weight!

Vitamins and Minerals: This list shows all naturally and artificially added vitamins and minerals in the given food. For more information about vitamins and what they do, check out a previous blog post also linked below.

Ingredients: Quite possibly the most important thing to look at before consuming the given food. They are listed in order of quantity, therefore the first ingredient makes up most of the given food. A helpful trick to identify mostly healthy foods: try to pronounce each ingredient listed. If you're struggling, it could often signify an artificial chemical of some sort. If you really want to get into it, test yourself and see if you can identify each ingredient! Some ingredients to avoid at all costs are:

• High fructose corn syrup- A cheap alternative to table sugar and is mostly food in processed foods!
• Monosodium Glutamate (MSG)- Also can go by maltodextrin, sodium casein ate, autolyzed yeast,  autolyzed vegetable protein, hydrolyzed vegetable protein, yeast extract and even citric acid. YIKES! Its mostly found in canned soups, diet foods, sausages, salad dressings and of course, fast foods! 
• Butylated Hydroxyanisole (BHA) and Butylated Hydroxytoluene (BHT)- Two common antioxidant preservatives, often used together. Can often been seen in cereals, potato chips and chewing gum. 
• Sodium Nitrate and Sodium Nitrite- These additives are used to preserve the shelf life of meats including hot dogs, sausage and bacon.
• Propyl Gallate- An antioxidant preservative used to prevent fats and oils from spoiling. Also often used with BHA and BHT. Found in vegetable oils, meat products, chewing gum and believe it or not even in some domestic products.
• Sodium Benzoate and Benzoic Acid- Additives to prevent the growth of microorganisms in acid foods such as fruit juices, carbonated drinks and pickles!
• Potassium Bromate- Used in bread products to increase their volume!
• Last but not least, Food Colorings- Simply put, try to choose foods with natural dyes or dye-free!

And just like that, you've successfully gone through the entire nutrition label! The more labels you read, the more you'll get used to it, the more you'll understand, the more trends you'll be able to recognize and the quicker it will become!

So next time you're out buying groceries, try to look at the label for everything you intend to purchase & aim for the Fit Flavor of your life!

-xx Kassandra

Disclaimer: Images above are not property of The Fit Flavor ©.

Information gathered from: Men's Fitness and ChopChopMag

Calorie King Website: Personalized Calorie Intake Calculator  

Read More About Vitamins: LETS TALK: Vitamins