Snap Fitness Health & Fitness Blog

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Detox Salad

By: Snap Fitness

It's the perfect time to give your body a clean slate, but detox mode isn't defined by a starvation diet of lettuce and lemon water. This recipe is perfect for lunch on-the-go or as a side to your favorite fish or chicken recipe. The dynamic duo of red and savoy cabbage combined with apples and a light dressing creates a fiber-filled meal that aids digestion. The addition of cayenne pepper boosts your metabolism and gives this recipe the perfect bite. Enjoy!

1/2 head Savoy cabbage
1/2 head red cabbage
1 Fuji apple
1/4 red onion
1/2 cup walnuts, roughly chopped (optional)
1/2 cup golden raisins


2 tablespoons apple cider vinegar
1/8 teaspoon cayenne pepper
1/3 cup nonfat Greek yogurt
2 teaspoons agave nectar
1/2 teaspoon sea salt


1. Thinly slice the cabbage, apple, and red onion. Transfer to a large bowl.

2. Add the walnuts and raisins. Toss gently to combine.

3. In a small bowl, whisk all the ingredients together for the dressing.

4. Top the salad with the dressing. Mix until evenly dressed.

Brussels Sprouts With Pomegranates

By: Snap Fitness

Brighten up your Brussels Sprouts recipe by adding pomegranate seeds for a sweet boost this holiday season. Roasting your Brussels sprouts is the easiest way to make them, and brings out the most flavor. These taste great right out of the roasting pan, but can be kicked up a notch by adding a splash of balsamic vinegar or lemon juice and zest. Add this dish to your seasonal menu for a quick, healthy treat!


2 pints Brussels sprouts, cleaned, trimmed and halved
3 Tbsp olive oil
salt & pepper
3/4 c pomegranate seeds
drizzle of balsamic vinegar, optional


1. Preheat oven to 375 degrees. Toss Brussels sprouts with olive oil, salt and pepper. Roast for about 45 minutes, or until they are cooked through and caramelized and crisped in spots.

2. Toss roasted sprouts with pomegranate seeds and a drizzle of vinegar.

The final product should be slightly charred and crunchy in just the right spots.


5 Tips To A Healthier Thanksgiving

By: Snap Fitness

While Thanksgiving is certainly a time to be grateful and spend time with those we who mean the most to us, the festivities tend to add a few extra pounds to our waistline. To help avoid tipping the scale this holiday season, follow these 5 healthy Thanksgiving tips:

1. Eat small, before you eat big- There is no greater temptation than a buffet full of delectable Thanksgiving dishes. Eating something small an hour before meal time will fill your stomach just enough so you won’t pile your plate too high. Stick to your normal, daily routine to keep your blood sugar level.

2. Hit the gym before you eat- Even a quick 15 minute workout can help release endorphins and increase your metabolism. Don’t have time for the gym? Get outside for a walk or toss around the football. Something is better than nothing!

3. Take your time eating- Slow-down and enjoy every bite. Try setting down your fork after each bite and chewing thoroughly. Also, drink a glass of water or milk with your meal, to fill you up. Listen to your body and ask yourself if you’re full and satisfied.

4. Limit leftovers- We know this is the best part, but limiting leftovers will help you not to overindulge later on. Taking home a few healthier items, such as: turkey and vegetables is fine, but try to be aware of the amount you bring home. It is important to keep healthy foods around in order to be successful, when it comes to your eating habits.


5. Use a smaller plate- Try using a salad plate instead of a full size dinner plate. If there is less food on your plate, you are likely to eat less food. You’ll be surprised how full you actually feel after eating off a smaller plate.


Happy Thanksgiving!

Featured Recipe: Gluten-Free Wild Rice Quinoa "Stuffing"

By: Snap Fitness

For those with a gluten allergy, the holidays can be a challenge. Thankfully there are plenty of gluten free alternatives on the market, which makes holiday cooking a snap!


This recipe tastes like real-stuffing and would be a treat for any gluten-free guest at your seasonal feast.





  • 1/2 c. uncooked quinoa (for 1 c. cooked)
  • 1/2 c. uncooked wild rice (for 1 1/2 c. cooked)
  • 2 tbsp. olive oil
  • 1/2 large onion, diced
  • 1 celery stalk, diced
  • 1/2 bunch dino kale, stems removed and thinly sliced (about 2 c.)
  • 3/4 tsp. oregano
  • 1 hearty tsp. garlic powder
  • 1/2 tsp. sage
  • 3/4 tsp. thyme
  • 1/2 c. craisins
  • 1/2 c. slivered almonds
  • zest of half a lemon
  • 1/2 c. vegetable stock
  • salt and pepper to taste
  • (optional: 1/2 lb. chicken breast, cubed)





Place quinoa in a 3-quart pot. Add water and bring to a boil over medium-high heat. Reduce the heat to medium low and simmer, covered, about 15-20 minutes. Quinoa should be tender, but still have a crunch to it.

Drain the quinoa and return it to the pot. Cover and let the quinoa rest for 5 minutes; then fluff it with a fork. Let cool to room temperature.

In another 3-quart pot, bring 1 cup wild rice, 3 cups water, and 1/2 tsp. salt to a boil. Cover, reduce the heat to maintain a steady simmer, and cook until the rice is tender, about 45 to 60 minutes. Uncover the rice and fluff it with a fork.  Cooked wild rice has many popped kernels and a very tender texture.

Pour olive oil into a large sauté pan over medium heat. Add the onions and celery and saute for about 3 minutes, stirring occasionally. Then add in the kale, and saute it all together for another 2 minutes.

Lower the heat to medium-low, and add in your oregano, garlic powder, sage, and thyme. Lastly, add the craisins, slivered almonds, and lemon zest. Stir to combine. Mix in the cooked quinoa, cooked wild rice, and vegetable stock. Season with salt and pepper to taste.

Preheat oven to 375*. Transfer the mixture to a GREASED 8x8" pan. Bake, uncovered, for 15 minutes.

*This recipe tastes great warm or cold

Featured Recipe: Butternut Squash Soup

By: Snap Fitness

As the cold weather hits, so does the urge for comfort food. Luckily, there are many recipes out there that are not only comforting, but healthy too! Butternut Squash Soup is a fairly easy and simple soup to make that contains all natural ingredients. We suggest making a large batch for freezing. This makes it a quick-n-easy meal to eat throughout the winter months. Top this soup with; pumpkin seeds, croutons, sour cream, or cheese. This soup is a fall favorite that will satisfy all of your taste buds!


There aren’t many ingredients to this soup; the small amount of dark brown sugar and nutmeg are just enough to accent the squash and really makes the flavor pop. The cream adds a bit of texture, and on the whole, this is a very filling soup.  Eat as a meal or in conjunction with your favorite salad.





4 cups (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)
1 tablespoon olive oil 
1/4 teaspoon salt
4 large shallots, peeled and halved
1 (1/2-inch) piece peeled fresh ginger, thinly sliced
2 1/2 cups fat-free, less-sodium chicken broth 
2 tablespoons (1-inch) slices fresh chives
2 tablespoons brown sugar
Pinch of salt
1 tsp nutmeg
Cracked black pepper




Add olive oil to a large pot over medium-low heat. Add the shallot and cook, stirring frequently, about 3 minutes. Add the squash scrapings and seeds, and cook, stirring occasionally, about 4 minutes.


Add the water and 1 teaspoon salt to the pot and bring to a boil over high heat. Reduce the heat to medium-low, place the squash cut-side down in a steamer basket, and lower the basket into the pot. Cover and steam until the squash is completely tender, about 30 minutes. take the pot off the heat, and use tongs to transfer the squash to a rimmed baking sheet. When cool enough to handle, use a large spoon to scrape the flesh from the skin. Reserve the squash flesh in a bowl and discard the skins.


Strain the steaming hot liquid through a mesh strainer into a second bowl; discard the solids in the strainer. (You should have approximately 2½ to 3 cups of liquid.).


Puree the squash in batches in a blender or food processor, pulsing and adding enough liquid to create a smooth consistency. Transfer the puree to the pot and stir in the remaining steaming liquid, chicken broth, and brown sugar. Warm the soup over medium-low heat until hot, about 3 minutes. Stir in the nutmeg and adjust the seasonings. Add salt and pepper to taste.



What's On Jodi-the Trainer's Plate?

By: Jodi Sussner, Director of Personal Training

Have you ever wondered what a personal trainer eats throughout the day? We asked our own Jodi the Trainer to take us through her typical day to see what she eats, and offer up some great nutrition advice and tips for a healthy eating plan.


I consider myself to be a nutrition geek. I love to experiment with new foods and always try to eat clean whenever possible. That’s not to say I don’t have an unhealthy meal or two from time to time, but the key to properly fueling yourself is to know your body and what works with it. Before I share my plate, I want to give you a quick look at my three keys for maintaining a healthy diet:

1) The first tip I have for anyone looking to improve their eating habits is to eat small meals throughout the day and don’t deprive yourself. If you are craving chocolate, eat it, just don’t overeat it. It’s about portion control and balance. I also make sure to fuel regularly. My calorie goal is somewhere between 1700 and 2000 calories per day. If I am training all day I eat more. When you eat whole food even 1700 calories can be a lot of food, and by eating smaller meals throughout the day instead of a couple of big meals, that becomes much more manageable.


2) Next, I always say that a little planning goes a long way. When you have a plan, you don't have to think when your ability to make choices may be compromised. Without planning, I would be surviving on protein shakes.

3) Finally, consistency is key. I eat a lot of the same things, but mix up my veggies and meat selection when I get bored. I love to cook, which makes eating clean fun!


Without further ado, here is a typical day of what’s on my plate:


1 cup black coffee

1 tablespoon French vanilla coconut creamer

1 scoop Truestar protein

½ frozen banana

1 cup coconut milk

1 tablespoon green powder (blue-green algae or spirulina)



2 rice cakes

2 tablespoons natural peanut butter (all natural, no sugar added)

1 cup black coffee

1 tablespoon coconut creamer (French vanilla)



2 cups arugula

½ cup red quinoa

1 tablespoon blush wine salad dressing

1 8-ounce packet of albacore white tuna



Honeycrisp apple

Small handful raw cashews



6 spears asparagus

4 ounces grilled pork tenderloin

½ cup sliced Portobello mushrooms sautéed in coconut oil

1 glass of Pinot Noir (a girl has gotta live!)


 Plus LOTS of water throughout the day

Featured Recipe: Caramel Apple Protein Shake

By: Snap Fitness

Fall wouldn’t be what it is without the combination of caramel and apples. There is truly no better merriment of flavor than these two unique tastes! Unfortunately, the only healthy part of this delicious treat is the apple, but we've found a way to have your cake and eat it too!


This Caramel Apple Protein Shake is a healthy alternative for your caramel apple craving that won’t compromise your diet plan.




1 Scoop vanilla protein powder

1/2 cup applesauce

1/2 tsp Caramel extract

1/2 tsp Pumpkin pie spice

5-10 Ice cubes

1/2-1 cup Water or milk


1/4 tsp sweetener of choice


Dash of cinnamon




Blend all other ingredients. Mix until the protein shake becomes thick and creamy. Yogurt if you want a thicker consistency. Enhance the flavor of your protein shake by adding; a dash of cinnamon, apple wedges, caramel drizzle, or whipped cream for a extra treat. Serve and drink immediately.

Featured Recipe: Salad In A Jar

By: Snap Fitness

Looking for a fast, convenient, affordable lunch? Try a salad-in-a-jar! This recipe is perfect for a busy workday or for those that like to plan their meals ahead of time. The best part of this meal is its portability. Where else can you find a meal that you shake, and eat…or at least one that’s healthy for you?


All you need for this recipe are the ingredients used to make the salad and a large mason jar with a lid. Here are a few salad variations to consider.


Taco salad-Use last night’s leftovers to make a salad for lunch: Lettuce, tomato, cheese, meat, guacamole, and salsa.


Greek salad- Lettuce, tomato, kalamata olives, onion, feta cheese, and Italian dressing.


Cobb salad- Lettuce, bacon, egg, tomato, scallions. Dressing of choice.


Kale salad-Kale, pulled chicken, sweet potato, dressing of choice.


Harvest apple chicken salad- Lettuce, pecans, shredded chicken, sliced apples.


These salads are not only fun to eat; they are a healthy alternative to a fast food lunch.


Let’s get shakin’!

Kale Pesto

By: Snap Fitness

If you’re looking to add more green into your diet, this recipe is for you. Leafy greens are packed with nutrients that are vital to a healthy diet. They also make your skin look better, and your body feel its best. Ask any dietitian and they will tell you that the leafy green superstar is Kale.


There are many ways to use kale in the kitchen, but we never thought to use it in pesto, until now. This kale pesto recipe is perfect on pizza, grilled cheese, pasta, or spread on toast. You can even make a double batch and freeze it it ice cube trays, then let it thaw when you're ready for it. Who knew pesto could be so versitile?



Small bunch of kale (remove the thick part of the stems)

1/4 cup pine nuts or walnuts, toasted

1/4 cup grated parmesan

1/2 to 1 clove of garlic

1/4 cup olive oil ( or more for smoother pesto)

Juice of 1 lemon

Salt & pepper to taste



1. In a medium sized pot bring water to boil with a pinch of salt

2. Place kale in boiling water and let stand for 60 seconds.

3. Remove kale from pot, and place in a medium sized bowl with cold water. Let soak for 30 seconds.

4. Remove kale from water and pat dry with paper towel.

5. Cut up kale leaves into small pieces. Place in a blender or food processor.

6. Blend kale and all other ingredients together. Pulse to create a chunky pesto, blend longer to create a smoother version. Taste and adjust, adding more salt, pepper, lemon, olive oil, as necessary.




November Super Foods

By: Snap Fitness

It’s that time of year again: the weather gets colder, and the desire for comfort food starts to kick in. Who can resist the temptation of creamy soups, cheesy pastas, and warm breads? Eating healthy as the winter months approach can be a daunting task, especially with the whirlwind of holiday cooking, parties, and eating- lots of eating.


Before you give up hope on your healthy eating plan, give in to our November Super Food roster. These nutritional superstars will leave you feeling full and satisfied without ruining everything you’ve worked so hard for.


Cranberries- Full of heart healthy antioxidants that fight bacteria in the body


Sweet potatoes- Rich in potassium and Vitamin A


Winter squash- Full of beta-carotene and Vitamin A


Apples- Fiber-full and rich in antioxidants


Brussel Sprouts- Great source of Vitamin K and iron


Pears- Packed with  Vitamin C and four grams of fiber per serving


Consider these “Super Foods” for an easy (and delicious) way to upgrade your diet and boost your nutrient intake this month. Carry on your good habits throughout the Holiday season! 

Posts 31 - 40 of 91