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!