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Subscribe to this list via RSS Blog posts tagged in Daily Snacks
Say Yes to Chocolate!
If you really enjoy chocolate, there is no need to eliminate it from your diet in order to maintain good health and a fit lifestyle.  The key is to eat chocolate (or treats of any kind) in moderation and of good quality. Eating high-quality chocolate (the higher the cocoa content, the better) can raise your good cholesterol and lower your bad cholesterol. It also provides your body with antioxidants and fibre.  
Here is a recipe for chocolate that uses quality ingredients and tastes great!

Chocolate Dipping Sauce

Recipe Makes 2 Servings
2 Tbsp. coconut oil
3-4 heaping spoonsful of cocoa powder (unsweetened)
1 pinch Cinnamon, or chilli powder (optional)
1 Tsp. maple syrup, or honey (optional)
Food for dipping (½ banana, zucchini, etc.)
Start by melting your coconut oil in a saucepan or microwave until it’s completely liquefied.  Be sure to measure it precisely since coconut oil has 120 calories per tablespoon and you don’t want to go too far over.
Next, add 3-4 heaping spoonsful of cocoa powder. Mix together until fully blended.  You may add or subtract the number of cocoa powder scoops to achieve the consistency you like for your chocolate dipping sauce.  
Finally, choose your own adventure! If you would like your dipping sauce to have a little kick, add a pinch of chili powder or cinnamon for extra flavour. If you would like your chocolate to have a bit of sweetness, add 1 tsp. or less of a natural sweetener like maple syrup or honey.
Banana slices, strawberries, zucchini slices (I know, seems strange but the flavour is fairly neutral so the chocolate stands out), nuts, etc. can be used to dip into the chocolate dipping sauce for a more nutritious treat.  
This dipping sauce only has 120-140 calories, depending on what you add to it, and it’s a super-satisfying way to get a tasty treat that’s still good for you!
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Amp Up Your Veggie Satchel

For those who are new to my nutrition coaching, you may be asking yourself, “What on earth is a veggie satchel?!”

Simply put, a “veggie satchel” is any container you use—Ziploc bags, Tupperware containers, and so on—to measure out pre-cut vegetables for your week. (You can see more about it here.) It’s a terrific way to make sure you’re getting enough veggies without having to spend time every day washing, chopping, and slicing.

But, what can you do if you don’t really like the taste of plain, raw vegetables...but you also don’t want the high fat and sugar content of a salad dressing?

You amp up your veggie satchel!

I made a great discovery at my local Safeway supermarket: Herdez salsa verde.

Check out the great ingredients list: Freshly harvested green tomatillos, savory onions, spicy serrano peppers, salt and fresh cilantro.

That’s it! No sugar, low in sodium, fat, and calories—a super-healthy dipping sauce with big taste.

Of course, if you can’t find this salsa at your local grocery store or on Amazon, making your own is simple. Roast peppers on a baking sheet in the oven until they’re soft, then use your food processor or blender to puree them until you get a really thin salsa.

Check out more about the Veggie Satchel 2.0 here.

How do you amp up your veggie satchel? I’d love to hear about it!

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Healthy Protein Snack - Pumpkin Bites

When you think “pumpkin”, do you think autumn weather, holidays, and maybe Halloween? Okay, me too!

But, pumpkin can be a year-round part of your healthy eating. If you’re wondering how to incorporate pumpkin into your diet (other than pumpkin pie!), take a look at this recipe that I discovered awhile ago (because I'm kind of obsessed with it).   

The recipe is for Pumpkin Protein Bites: they are super-simple to make, and even better, they are high in protein. In one “bite”, you get about four grams of protein. I usually have 2 for a serving which makes a really nice snack.

It doesn’t take a lot of time to make, and the ingredients are really nice.

Here’s what you need:

1 cup Oats
1 Scoop Vanilla Whey Protein Powder
1/8 Cup Honey  (you can substitute Agave or Maple Syrup)
1/3 Cup Pumpkin
1 Tsp. Cinnamon
1 Tsp. Gingerbread Spice by Epicure (you can use Pumpkin Pie Spice)

Throw everything into a bowl.

Mix it all together.

Once you start blending it, it will get thick right away.

Once blended, roll about 1 Tbsp. of the dough into a little ball and place it on a baking sheet lined with parchment paper.

When your baking sheet is full, put it in the refrigerator for about an hour.

Recipe makes approximately 12 little Pumpkin Protein Bites.

Serving Size = 2 as a snack.


I think you will find that they are tasty, easy to make and best of all...they are healthy!

And an added bonus, pumpkin is great for your skin.

I’d love to hear what you think: Love it? Not so much? Have any other great suggestions for using pumpkin outside of holiday treats?

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