Healthy Swaps

As you know, or if you don’t know you will now, Fit Bar is a plant-based cafe focused on providing the highest quality ingredients while using no added refined sugars, dairy, and mainly gluten free.

Our mission is to provide all of you with nutritious foods that remind you of your favorite indulgences but without the BS ingredients and additives.

I have been a part of the Fit Bar crew for over two years now which means I have done a lot of recipe testing and trying out different combinations with our ingredients, but oftentimes I can’t beat the delicious items that are already on the menu - because they’re on the menu for a reason right!?

I want to share with you some recommendations and point out the similarities in our products compared to the not so healthy foods on the market. 

For me it’s important to fulfill my cravings but it’s equally important to be aware of ingredients and how they will affect me so finding a balance between the two was the mission.

Fit Bar smoothies are a combination of high protein, healthy fats, and fiber which keep you full and powered throughout the day while tasting like dessert, for example our Health Nut smoothie. I am here to tell you that it tastes like a Reese’s shake and trust me I have had my fair share of Reese’s products throughout my life.

When I was 13 I was on a strict chocolate and peanut butter  only diet so I still crave it to this day, and let me tell you the Health Nut is a game changer.

Starting with the star ingredients chocolate and peanut butter, we use a plant based chocolate protein that is gluten free, sugar free, dairy free, and soy free, along with raw cacao powder, and peanut butter with no added oils or sugar.

Combine that with banana, cacao nibs, a dash of coconut, and coconut water and out comes a creamy smoothie packed with protein and micronutrients.

Any customer that comes in looking for a rich and nutritious smoothie I immediately recommended this one. 

To stay on the peanut butter train, and also because it’s one of my top favorite food/snack or whatever you want to call it, we have a PP&J smoothie that happens to be one of our best sellers.

Peanut butter and jelly fans this one's for you!

You might be wondering why there are two “P’s” in the name but we put our own Fit Bar twist on a classic by adding the super food, Pitaya. More commonly known as Dragonfruit, Pitaya is loaded with antioxidants and fiber while carrying a mild flavor that pairs well with almost anything.

The PP&J smoothie is a combination of vanilla protein, pitaya, strawberries, banana, peanut butter, and almond milk so it packs more of a fruity flavor.

I typically go for this smoothie after a workout when I am craving some superfoods and since I like things more tart, I throw in a couple raspberries and it truly tastes like a classic peanut butter and jelly sandwich that I feel good about eating!

We have so many items on the menu along with add ons and boosts so finding your perfect smoothie is so easy and delicious. 

One of our newer products and something that I love sharing with our customers are Waffles!

Between store-bought frozen waffles, Waffle House, I-Hop and pretty much anywhere else you can get a waffle, they’re going to be packed with refined sugars, dairy, and refined gluten which let’s be honest, that doesn’t exactly set you off on the right foot after indulging for breakfast. Marketing these processed foods as a solid breakfast option should be a crime but that’s a topic for another time… so let’s talk about the waffles that Fit Bar created that are marketed as a nutritious on the go breakfast which is exactly what they are!

No sugar crash and no regrets because our recipe is packed with whole food ingredients, no gluten, completely vegan, and refined sugar free because that is what is important to US.

People often come in looking for something more substantial or heartier than a smoothie so we created waffles and let me tell, they blow Eggo out of the water. They’re also less intimidating because they are easily taken on the go and you know we all look for convenience. 

Fit Bar is proud to offer plant-based and healthy options and although some are not as familiar with our items, it is our mission to provide and educate all of you.

Some may be thrown off by unique superfoods or the fact that we don’t offer any animal products but that’s why we create alternatives to show you there are ways around processed foods that are as delicious as they are rewarding.

Besides my recommendations above, our whole crew knows the ins and outs of our menu and items so feel free to come in a chat with them if you’re looking to switch it up or for something more specific.

You can also reach out via email if you have any dietary restrictions or any particular preferences and our nutrition coach can help you out!

Trying new things can be exciting especially, when you know it’s good for your well being so don’t be afraid to step out of your food comfort zone.

Coach Liv, Pn1

Instagram: @fitbarcafe

Email: live@fitbarcafe

Facebook: Fit Bar Superfood Cafe

Post Holiday Feels

Nothing feels worse than waking up for work the Monday after a Holiday, especially Christmas. I love my job but when my alarm went off this morning I had some not so nice thoughts running through my head, and the new weighted blanket I got for Christmas begging me to stay in bed was not helping the situation.

Even two or three days off for the holidays can throw me off my routine but being around family, good food, and cold weather makes it all worth it, no matter how hard getting back into my routine is.

In the past I have been quick to beat myself up for relaxing and not being as active as normal along with indulging in foods I don’t usually eat but with the chaos of the 2020 came a lot of self growth and lessons learned. The typical “new year new me” thoughts along with fad diets and cleanses are usually on my mind but not this year.

I am all about consistency and nourishment lately which means less negative thoughts and more proactive tendencies.

Once I switched the punishment mindset into a positive growth mindset, I felt a weight lift off my shoulders and I hope in the new year everyone chooses the path of growth and wellbeing because after the year we have all had,

we deserve some relief. 

Small changes have big impacts and that has taken me a long time to learn. Big New Year Resolutions that you know you can’t maintain can start you off on the wrong foot and lead to negative thoughts because failure is involved, but YOU are the only one in control of your future - so set realistic goals!

Or don’t set any goals at all, write down positive affirmations, things that you are grateful for, I know that having big goals or too many goals often stresses me out more than feeling accomplished, which is how I have learned to start small and realistic.

For some reason I have spent the last couple of months feeling overwhelmed and like I’ve been playing catch up every single day which is so not the case. I would not complete one small task on my to-do list like “put my laundry away” and the feeling of anxiousness and failure would come over me, even if all my five other tasks were completed which is when I would think “why in the world am I feeling like this?”.

It was when I took a step back and acknowledged how much I had actually accomplished no matter how small or big whether it be a daily task, weekly, or monthly, I had accomplished something.

Now this was only the beginning of lessons learned when it comes to how I was feeling because I started to pay attention to every thought I was having, my activities outside of work and school, my relationships, and my mood. 

I kind of moved down an imaginary list labeled “Aspects of Life” to help filter out what was bringing me joy and what was causing uncertainty and negative feelings. Exercise was my number one mood adjuster, along with nutrition.

After every single workout I truly felt like I was on top of the world, I felt accomplished, I noticed I was productive the rest of the day, my diet was on point, and my head was clear.

Knowing that a one hour or LESS workout has such a big impact on my everyday mood, makes it easier to put at the top of my “new year's resolutions” if you will, plus I get to hang onto the feeling of accomplishment every time.

I often get the same feeling from a short or long walk, yoga, cleaning, honestly anything that keeps me moving and occupied so if a full workout is unrealistic for you at this time, then make it a priority to go for a 20 minute walk a couple times a week or whatever is realistic for YOU.

Movement is medicine so it shouldn't feel like a chore, it’s an investment in your health.

Like I said before, with exercise and movement comes diet and nutrition. If eating “healthy” (so many different ways to define healthy) is brand new to you, start with one home cooked meal a week, or pack your lunch for work instead of going through a drive through, again go for something that is realistic and achievable for YOU.

You will feel so motivated once you realize you can accomplish these things. Nothing is impossible, it just takes time to get where you want to be. 

It’s unfortunate how much pressure we feel to get back into the swing of things after a small break whether it be a holiday, vacation, or just out of routine. It’s even crazier that the pressure comes from ourselves which seems a bit silly considering we are in control! It takes time to learn and realize that we don’t need to be go-go-go, all the time and to accept the feelings, sometimes negative, that come with being a human.

Post Holiday feels don’t have to be a bad thing, a new year is arriving and with that comes opportunity and plenty of room for growth.

I personally am going into 2021 with the mindset of healing and personal growth which for me, looks like reading more books, less social media, diving deeper into the world of holistic health, and so much more.

We all deserve to move forward after the year that we have had so take time to reflect and then continue onwards and upwards. I personally cannot wait to see what is in store!

Tag us on social media with your 2021 goals, what you are grateful for, or anything you feel like sharing! As always, reach out via email or social media with any comments or questions nutrition and lifestyle related!

Coach Liv, Pn1

Instagram: @fitbarcafe

Facebook: FitBar Superfood Cafe

Email: live@fitbarcafe.com

Christmas Creations

You know I like to keep it plant-based, refined sugar free, and typically gluten free around here so I decided to try some delicious recipes because ‘tis the season to bake! If you read my previous blog you know that I like to wing recipes and hope they turn out but we all know the outcome is always better in your head - but surprisingly enough my most recent recipe test went so well that I have to share it with you. I hate wasting ingredients and recipes typically take a little while to create so when I get it right it’s a win for my taste buds and my sanity. Before I get to the good stuff, the treats, I want to explain why I try to stick with limited ingredients in my recipes because even though it can be tricky, the benefits that come with are worth it! 

Starting with the most obvious reason at least for me is that I feel physically, mentally, and emotionally better when I leave out the processed ingredients and food that are so not great for our bodies. Now I’m not saying I never consume gluten, dairy, or sugar because I do, but like I said I try to work around it because I just feel better without it. I do try to stick to sprouted grains when I eat them since they are easier to digest, unrefined sugars like coconut sugar, maple syrup, or honey meaning that the small amounts of micronutrients are not filtered out where as refined sugars are stripped of those, and organic grass-fed dairy products. Once you get the hang of baking with slightly different ingredients than what you are used to, you can pretty much find substitutes that work almost the same. One of my new favorite ingredients to bake with is tapioca starch which acts as a binder and thickening agent while being gluten free. I bake a lot with almond flour which is dense and doesn’t hold shape well so I have found that combining almond flour with tapioca starch is the perfect combo to replace regular white flour. I usually do equal parts of each or adjust as I am working through a recipe. Speaking of recipes, maybe it’s time to give the details of my new favorite which is a twist on a classic Christmas recipe. 

Thumbprint cookies have never been my go to cookie choice until recently I have been on a major jelly kick, anything that sounds remotely good with jelly on it I’ve been eating it and then I thought of cookies. Thumbprint cookies to be exact because the thought of a cookie and jelly combo sounded delicious and also fun to make. Starting with the dough, I wanted to go with a sugar cookie/hearty dough base so I started with plant-based butter, flax-egg, coconut sugar, monk fruit sweetener, and tahini. Tahini has such a rich nutty flavor I thought a small amount would go well with the jam. After combing my liquids I added a decent amount of salt because I don’t think you can ever have enough salt, loads of cinnamon, dash of nutmeg, baking powder, almond flour, and tapioca starch. Once combined I had the perfect dough consistency and it was ready to chill in the fridge for an hour. I cannot express to you enough how important chilling the dough is, I had skipped that step because I am extremely impatient but once I did it, there was no going back. Chilled cookie dough bakes so much better and the consistency turns out so well, it’s worth the hour wait I promise. Once chilled, l scooped the dough into balls on a greased baking sheet, then pressed my thumb into the middle of each and filled with about 2 teaspoons of jelly. It was so simple and they turned out INSANE. 13-15 minutes (depending on the size of cookies) at 350 degrees created the perfectly baked Thumbprint cookies. 

Although they are gluten free, vegan, and refined sugar free, they really are so delicious no one would even know. I’m bringing a batch to my family Christmas party and I can’t wait to hear the feedback. I’ll include the recipe down below so you all can enjoy them just as much as I do! 

ALMOND FLOUR - 1 cup

TAPIOCA STARCH - ½ cup

BAKING POWDER - 1 tsp

BAKING SODA - 1 tsp

SALT - 1 tsp

FLAX EGG - 1 tbsp ground flax + 3 tbsp water (do this step first!)

VEGAN BUTTER - ⅓ cup melted

CINNAMON - 1 tsp

NUTMEG - ¼ tsp

COCONUT SUGAR - ¼ cup

MONK FRUIT SWEETENER - ¼ cup

TAHINI - ¼ cup

Happy Holiday’s! May your Christmas be filled with treats and laughter, surrounded by the ones you love the most!