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Spring Vegetable Frittata

By: Snap Fitness

This spring vegetable frittata is a great way to use those first farmer’s market finds of the season and add more vegetables to your diet. Serve this for brunch or alongside some baked sweet potatoes for a light supper. Using a flavorful cheese means you’ll need less of it, which saves on fat and calories, but if you don’t have any on hand a little cheddar or Monterey jack cheese will do just fine.


Spring Vegetable Frittata with Balsamic Burst Tomatoes


8 large eggs

2 tablespoons whole milk

2 tablespoons olive oil, divided

1/2 vidalia onion, chopped

1/2 bunch asparagus, ends removed and cut into bite size pieces

2 scallions (green onions), white and light green part only, chopped

1 cup baby kale or arugula

1/2 cup shredded smoked black peppercorn gouda cheese

Coarse kosher salt and freshly ground black pepper

1 pint grape tomatoes

1 clove garlic, crushed

2 teaspoons balsamic vinegar

Dried parsley flakes, for garnish (optional)


Preheat the oven to 375ºF. In a large bowl, whisk together eggs and milk. Set aside.


In a 10 inch, non-stick, oven-safe skillet, heat 1 tablespoon olive oil over medium heat. Add the vidalia onion and cook for 2 minutes, stirring frequently. Add the asparagus and continue to cook, stirring often, for another 5-6 minutes. Add the scallions and kale and cook, stirring, for 1 minute or until the kale begins to wilt. Add the egg mixture and stir quickly to incorporate. Sprinkle the cheese over the top and season with salt and pepper. Transfer the skillet to the hot oven and let cook 20-25 minutes or until set and just beginning to brown. Remove from the oven and allow to rest for a few minutes before cutting into 6-8 slices.


While the frittata is cooking, heat the remaining 1 tablespoon of olive oil in a medium skillet over medium heat. Add the tomatoes and garlic and cook, shaking or stirring the pan often, until the tomatoes begin to burst, about 10 minutes. Add the balsamic vinegar and allow to cook, stirring often, until the tomatoes become coated in the syrupy juice.


Serve slices of frittata topped with burst tomatoes and sprinkled with dried parsley if desired.

5 Ways to Eat Less Sugar

By: Snap Fitness

These days we’re drowning in sugar. It’s estimated that Americans eat 22 teaspoons of added sugar each day, which adds up to 56 pounds each year! This added sugar not only leads to weight gain, but some serious health problems.


Here are 5 easy ways you can cut down on your sugar intake:


Cut out sweetened beverages.

Nearly 40% of the added sugar in our diets comes from sugary beverages like soda, juice, and sweet tea. Trade out your sweet drinks for good ole water. If you still need some flavor add in lemon, lime, fresh mint, or even some mashed fruit.


Beware of hidden sugar.

Sugar can be sneaky. There are many foods that have more added sugar than you may think.  The best way to avoid added sugar is to check the ingredients list. Avoid foods with corn syrup, fructose, dextrose, molasses, cane sugar, and evaporated cane juice.


Sweeten things yourself.

Buy truly unsweetened goods (not products made form calorie free sweeteners) and sweeten them yourself. For example greek yogurt, oatmeal, and almond milk. You can then add in organic honey or maple syrup, both contain some nutrients and antioxidants.


Go Natural.

Replace your favorite sugary treats with fruit. Strawberries and blueberries are naturally sweet and just as satisfying. Also there are many tricks to replacing sugar in your recipes with delicious fruit options for less calories. You can add pureed fruit to any recipe form cookies to coleslaw.


Establish your limits.

For many a life without sugar just isn’t as sweet. It’s not realistic to cut it out all together. Everyone once in a while you need to treat yourself. Pick a day each week or even a number of when or how many sugary treats you can have. Use this to help you avoid temptation during the rest of the week.


What’s your trick to cutting down your sugar intake? Share with us on Facebook, Twitter, or Instagram!




Sass, C, (MPH) 5 Ways to Eat Less Sugar (2014) Retrieved May 14, 2014.


Crunchy Chicken Lettuce Wraps

By: Snap Fitness

Crunchy and crispy, Chicken Lettuce Wraps are a favorite restaurant meal. However, these savory wraps can be made easily at home allowing you to control the ingredients. On warm summer evenings, these make for a great meal on the deck with fresh mango slices and stir-fried pea pods.


Chicken Lettuce Wraps 

Serves 4 to 6


5 garlic cloves, finely minced

1 1/2 tablespoons grated fresh ginger (about a 2” piece)

5 Tablespoons gluten free soy sauce

2 1/2 Tablespoon rice vinegar

1 1/2 Tablespoon sesame oil

1 1/2 Tablespoon peanut butter

1/2 Tablespoon honey

2 teaspoons gluten free chili garlic sauce, more if you prefer more heat

1 1/2 pounds ground chicken

1small onion, finely minced

ground black pepper, to taste

6 green onions, thinly sliced

8 ounce can sliced water chestnuts, drained & chopped

1/3 cup peanuts, coarsely chopped

12-18 outer leaves Boston lettuce (or other soft lettuce), rinsed and patted dry



In a small bowl mix together garlic, ginger, soy sauce, rice vinegar, sesame oil, peanut butter, honey and chili garlic sauce. Set sauce aside.


In a large skillet over medium-high heat, cook chicken and minced onion until chicken is cooked through, stirring often to break up the meat.


When chicken is cooked through, add sauce to skillet. Stir chicken until evenly coated with sauce. Season with black pepper.


Add green onions and chopped water chestnuts to skillet. Cook for about 2 minutes until  onions are soft, water chestnuts are heated though and any remaining liquid has evaporated. 


Serve chicken mixture with cold lettuce leaves and chopped peanuts. Sprinkle chicken with chopped peanuts right before rolling in lettuce wrap.



5 Ways to Eat Avocado

By: Snap Fitness

Guacamole is only the beginning! Avocados are filled with a ton of nutrients, like potassium, folate, and vitamins C and K. In fact, an avocado has about 60 percent more potassium than a banana. Did you know avocados are actually fruit? Additionally, they're low in fat and have no cholesterol.


The best part about avocados is that they can easily be added to any meal! Breakfast, lunch, or dinner is the best time for some of this green fruit.


Here are five quick ways to add avocado to your diet:


-Plain: cut the fruit in half, take out the pit, and enjoy! If you need a little more flavor, add some lemon juice or a favorite seasoning.


-With cottage cheese: a snazzy version of the plain avocado! Put a scoop of cottage cheese in where the pit used to be. You have a pre-made bowl that you can take on the go!


-With an egg baked in it: Preheat the oven to 425 degrees and crack an egg into an avocado half (sans pit). Bake for 15 minutes and enjoy!


-Sliced up in your salad: Slice and dice up pieces and shake them into your favorite salad. We recommend making them a staple for Cobb salads!


-Spread on your sandwich: A BLT with avocado? Delicious. A grilled cheese with avocado? Mind-blowing!


Got any other fun ways to eat avocado? Tell us on Facebook and Twitter!

Quinoa-Stuffed Poblanos

By: Snap Fitness

You can enjoy Cinco de Mayo with a clear conscience by whipping up these stuffed peppers. At less than 300 calories per serving (two stuffed pepper halves), you'll get plenty of flavor and texture without  sabotaging your workout. The peppers can be assembled a day or two ahead of time and reheated in the oven for dinner on a busy week night. If your family doesn't enjoy beans, feel free to replace them with cooked chicken, ground beef, or your other favorite lean protein source.


Quinoa-Stuffed Poblanos


4 poblano peppers

2 teaspoons olive oil, divided, plus more for the peppers

3/4 cup red quinoa

1 cup low sodium vegetable broth

1 medium yellow onion, chopped

1 garlic clove, chopped

1/2 cup cooked corn, thawed if frozen

1 cup low sodium canned black beans, rinsed and drained

1 4 ounce can mild diced green chiles

1 teaspoon chili powder

1/2 teaspoon ground cumin

Coarse kosher salt and freshly ground black pepper

3 tablespoons cotija cheese

Chopped fresh cilantro (optional)




1. Preheat the broiler to high and place an oven rack in the second from the top position.


2. Rub poblanos with olive oil and place in a well seasoned cast iron skillet or oiled oven safe baking dish. Broil until the skin of the pepper is blistered and beginning to brown, 5-10 minutes per side.


3. Remove the peppers from the oven and place them in a bowl. Cover the top tightly with plastic wrap and allow to rest for 5-10 minutes. Move the oven rack down to the middle position and heat the oven to 375ºF.


4. While the peppers are broiling, place quinoa in a fine mesh strainer and rinse under cold water for two minutes. In a medium sized pot, heat one teaspoon olive oil over medium heat.


5. Once hot, add the quinoa and toast, stirring, for 1 minute. Add vegetable broth and 1/2 cup water. Bring to a boil, cover, and reduce heat to medium low. Allow the quinoa to cook undisturbed until all of the liquid is absorbed, about 15 minutes. Remove from the heat and allow the quinoa to sit, covered, another five minutes.


6. Meanwhile, heat one teaspoon olive oil in a small skillet over medium heat. Once hot, add the onions and garlic. Cook, stirring often, until softened and just beginning to brown, five to seven minutes.


7. In a large bowl, combine quinoa, onions, garlic, corn, beans, green chiles, chili powder, cumin, and salt and pepper to taste.


8. Remove the peppers from the bowl and remove skins. They should peel off easily, but don't worry about getting every last bit off.


9. Carefully cut each pepper in half and remove the seeds. Arrange peppers cut side up in the same dish you broiled them in. Fill them evenly with the quinoa mixture and sprinkle with the cotija cheese. 


10. Bake the stuffed peppers in the oven until heated through, about 15 minutes. Sprinkle with chopped cilantro if desired and serve.


Best Heart-Healthy Foods

By: Snap Fitness

In order to lead a healthy lifestyle, nutrition and exercise are equally important. Working out an hour a day is great, but it doesn’t do much if you’re hitting up a fast-food joint upon leaving the gym. A well-balanced diet makes your workouts more effective and keeps you energized throughout the day. Eating well is important, but do you know what foods help promote a healthy heart? 


Make the most of your meals with these five heart-healthy foods:


-Blueberries: full of antioxidants and anti-inflammorties, you can eat these berries plain or add them to a smoothie.

-Oatmeal: great choice for breakfast! A bowl of oatmeal is filled with omega-3s, potassium, and fiber.

-Olive oil: an easy swap for your current salad dressing of choice, olive oil lowers the bad LDL cholesterol levels and reduces the risk of heart disease.

-Salmon: another great source of omega 3s. Studies show that eating salmon helps reduce blood pressure and the risk of having a heart attack.

-Spinach: perfect for salads, spinach is an excellent source of folate, fiber, and potassium. 


What’s your favorite way to incorporate these foods into your meals? Share with us on Facebook and Twitter!

Superfood of the week: Flaxseed

By: Snap Fitness

Flaxseed is one of the world’s most powerful superfoods. Not only has it been shown to reduce the risk of cancer, stroke, heart disease, and diabetes, it is also good for the skin, hair, and proper cell function. Can you believe all of that goodness comes from a tiny little seed?


Flaxseed is found in a variety of foods such as frozen waffles, crackers, oatmeal, and salad dressing. Flaxseed is a wonderful addition to your morning smoothie, or you can take it as a daily supplement.


Although flaxseed contains all sorts of health benefits, it’s best known for these three:


-Omega 3 fatty acids: Also known as the "good” fats. These acids have been shown to provide heart-healthy benefits. Each tablespoon of ground flaxseed contains about 1.8 grams of omega-3s.


-Fiber: Most Americans do not get enough fiber in their diet. Each tablespoon of flax contains about 8 grams of fiber. This helps keep your bodily functions regular and promotes proper digestion.


-Antioxidants: Contribute to protection against cancer and heart disease. Antioxidants are also good for cell rejuvenation, clear skin, and acne.


What's your favorite way to enjoy flaxseed? Share with us on Facebook and Twitter!

Quinoa Tabouli Salad

By: Snap Fitness

Spring is here! Time to break out the lighter food fare including salads, fruit, and tabouli. If you haven’t tried tabouli, you’re missing out! It’s a major salad in Middle Eastern cuisine. The main components of tabouli are always the same: fresh parsley, mint, tomato, scallions, lemon juice, and oil. Traditionally, tabouli is made with bulgur, but we substituted it with quinoa for a gluten-free option. 


1 cup uncooked quinoa
2 1/2 cups minced fresh flat-leaf parsley (about 2 large bunches)
3/4 cup minced fresh mint (1 small bunch)
2 fresh tomatoes
1/4 cup finely chopped scallions or onions
1/4 cup extra virgin olive oil
1/4 cup freshly squeezed lemon juice (or more to taste)


1. Rinse uncooked quinoa in cold water using a fine mesh strainer until the water runs clear. Drain.

2. Spread quinoa in the bottom of a skillet in an even layer. Turn heat to medium and let the quinoa heat up, stirring occasionally until the moisture is gone. Continue to cook the quinoa over medium heat.

3. Heat, stirring frequently, for 10-15 minutes until it begins to turn toasty and fragrant. The quinoa is ready when the seeds start to pop and turn golden brown. Remove from heat.

4. Pour quinoa into saucepan along with 2 cups of water. Bring to a boil, then reduce to a
simmer and cover the pan. Cook quinoa for 10-15 minutes until tender. Stir and let cool to room temperature.

5. Place minced fresh parsley and mint in a medium sized bowl.

6. Gently stir the cooked, cooled quinoa into the parsley and mint so they’re well combined. Add tomatoes.

7. Season with salt and pepper to taste. Add lemon juice, if desired. Serve at room temperature, or chill in the refrigerator. Flavors will improve in the fridge overnight.




Southwest Salad with Cilantro Lime Dressing

By: Snap Fitness

This southwest salad allows you to enjoy your favorite Mexican flavors in a veggie-packed salad that's perfect for lunch or dinner. Not only will this salad satisfy your hunger, it will leave you feeling light. Save half the dressing for another salad tomorrow and serve today’s portion on the side to limit fat and calories so you can make the most of how hard you've been working out!


Southwest Salad with Cilantro Lime Dressing




1/4 cup finely minced cilantro

2 tablespoons lime juice

1/2 teaspoon ground cumin

1/4 teaspoon chili powder

2 tablespoons olive oil

2 cups chopped romaine lettuce

1/4 cup low sodium canned black beans, rinsed and drained

4 grape tomatoes, halved

1/4 cup corn, thawed if frozen

1/4 avocado, sliced

1 scallion, thinly sliced, white and light green part only




1. In a small bowl, whisk together cilantro, lime juice, cumin, and chili powder. Continue whisking and slowly stream in olive oil until the dressing thickens. Set aside.


2. Layer remaining ingredients in a large plate or bowl. Serve dressing on the side for dipping or pour desired amount over the top.


3. To get even more protein, add grilled chicken breast or pumpkin seeds.


4 Healthy Ways to Curb Your Appetite

By: Snap Fitness

If you’re trying to shed a few pounds, chances are you’re doing it with a change in diet and an exercise plan. Most of us have the best intentions in mind when it comes to eating healthy, but situations come up that throw your cravings into high gear. Maybe it’s “Donut Friday" at the office? Or the two o’clock vending machine munchies that make you fall off the wagon?


Whatever it may be, here are four simple ways to curb your cravings without relying on fad diets or starvation.


Eat a healthy breakfast: Eating a healthy breakfast is not only good for a healthy body weight, it will also rev up your metabolism giving you the boost of energy you need to make it through your morning. Try eating a balance of carbohydrates and protein, such as oatmeal with walnuts and blueberries.

Stay hydrated: It’s easy to confuse hunger with dehydration, but keep in mind not filling up on fluids usually leads to unnecessary snacking. Keep your water bottle handy and full throughout the day. Try to avoid beverages that are high in caffeine, which will leave you feeling dehydrated later on.

Power up with protein: Protein helps you sustain energy that will keep you focused throughout the day. It’s easy to fill your day with protein by packing snacks such as nuts, cheese sticks, peanut butter, protein powder, and hardboiled eggs. Not only are you curbing your appetite, you are filling your body up with essential nutrients.

Eat more regularly: Three big meals a day won’t curb your appetite; it will only set you back. If you’re looking to keep a high metabolism, aim for six mini meals throughout the day. Small meals will keep you full and satisfied while helping you kick cravings to the curb.


What helps you curb your appetite? Let us know on Facebook and Twitter!

Posts 11 - 20 of 88