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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:


Breakfast:

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)

 

 Snack:

2 rice cakes

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

1 cup black coffee

1 tablespoon coconut creamer (French vanilla)

 

Lunch:

2 cups arugula

½ cup red quinoa

1 tablespoon blush wine salad dressing

1 8-ounce packet of albacore white tuna

 

Snack:

Honeycrisp apple

Small handful raw cashews

 

Dinner:

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.

 

Ingredients:

      

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

 

Directions

 

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?

 

Ingredients:

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

 

Directions:

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.

 

Enjoy!

 

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! 

Featured Recipe: Chewy Trail Mix Bars

By: Snap Fitness

Looking for a quick on-the-go snack? Preferably a snack that isn’t full of added sugar or processed ingredients? If so, these chewy trail mix bars are your ticket! These bars are a combination of sweet and chewy, full of whole grains, nuts, coconut, and the best part… dark chocolate. Not to mention they are really easy to make! 

 

Go ahead and give these a try. You won’t be buying pre-packaged trail mix bars again!

 

Ingredients:

makes approx 16 bars

1 cup honey

2 tsp vanilla extract

1/4th tsp salt

2 T granulated sugar

1/4 cup peanut butter

1 1/2 cups rolled oats

1/2 cup oat bran

1/2 cup dark chocolate chips

1/2 cup unsweetened shredded coconut

1/2 cup pumpkin seeds or slivered almonds

3/4 cup dried cranberries or cherries

 

Directions:

1. In a medium saucepan combine; peanut butter, honey, vanilla, salt, and sugar and bring to a boil.

2. Reduce heat to low and cook for 5 minutes, stirring occasionally. Set aside.

3. In a large bowl, combine all other ingredients except for the chocolate chips (save the best for last).

4. Pour the honey mixture over the oat mixture and mix well. Lastly, add the chocolate chips and stir in slowly. Be careful to not over mix, no one wants melted chocolate chips.

5. Place mixture into a 9” greased pan, patting down with moist hands.

6. Chill in fridge for an hour, or until hard

 

Hit the trail and enjoy! 

No Tricks Healthier Treats for Halloween

By: Snap Fitness

It’s that time of year again! The streets will be filled with ghouls and goblins, pumpkins will be a-glow, and candy will be flooding our households. Boo! It’s Halloween! If you’re watching your intake of sweets, Halloween can be just as scary as it’s made out to be. We all know that if you have small children the sugar high is unavoidable. Luckily, with a little bit of nutrition ammo you can survive another Halloween without scaring your healthy eating plan away.

 

Here are a few alternatives to candy, saving you the extra pounds without losing the spirit of Halloween!

 

1. Trail of Terror mix- Get creative and put together a trail mix for your next Halloween bash. Combine dried fruit, nuts, and coconut for a healthy treat. You can also add dark chocolate chunks, since dark chocolate is good for the heart.

 

2. Fruit- Small fruits such as Clementines are great for healthy snacking, plus they’re portable.

 

3. Granola bars- Full of whole grains, most granola bars are low in sugar and high in the good stuff like fiber. Look for seasonal granola bars, such as pumpkin spice and apple cinnamon.

 

4. Instant oatmeal- Low in fat and calories, and full of soluble fiber. Try our favorite, banana walnut.

 

5. 100 calorie snack bags- For most of us it’s about portion control. The perfect way to get a taste of your favorite snacks without going overboard

 

6. Sugar-free gum- This will make your body and your dentist smile, literally. Plus it comes in fun flavors like watermelon, bubble gum, tangerine.

 

Keep these ideas in mind as you prepare for the big day on October 31st. Just because its Halloween doesn’t mean you have to go overboard with your eating plan. Sure, a trick or treat is good every once in awhile; just make sure you choose wisely.

 

Happy Halloween!

 

Featured Recipe: Spicy Black Bean Burgers

By: Snap Fitness

Veggie burgers are a fantastic, guilt-free alternative to burgers. Most people shy away from veggie burgers because of their bad rap as being too bland. There are many variations of veggie burgers out there, but none compare to the taste of a black bean burger.

 

If you’re looking for a meal that is simple to make, full of protein and fiber, and not to mention, delicious, you came to the right place! We added a touch of spice to these bean burgers for a burst of extra flavor that will wake up your taste buds sing. We suggest topping these bad boys with avocado, lettuce, and tomato.

 

Ingredients:

1 16 oz can black beans, drained and rinsed

1/2 white onion

1/4 green pepper

1/4 red pepper

2 cloves garlic

1 egg

1/2 cup panko ( bread crumbs)

1 tbsp cumin

1 tbsp chili powder

4 100% whole wheat burger buns

4 cheese slices if desired

 

Directions:

1. Chop onion and garlic finely, or use a food processor and pulse until chopped.  Set aside

2. In a medium size bowl, add beans, bread crumbs, egg, cumin and chili powder. Add finely chopped onion/garlic to bean mixture

3. Mush up bean mixture until thoroughly mixed, but not runny

4. Form your burgers into 4 patties. Heat a nonstick skillet to medium heat. When pan is fully heated, lightly coat with olive oil or cooking spray. Place your burgers down and let them cook for about 5 minutes, until flipping. There should be a light brown crust on the very top layer of the burger

5. After flipping, add the sliced cheese (If desired) to the top of the burger, and cover your skillet, allowing cheese to melt quickly and evenly

6. Remove burgers from skillet and let cool before serving

7. Enjoy! 

The 411 on a Nutritious Diet

By: Snap Fitness

Everyone wants to eat healthy. But what does “healthy” really mean?


Is it nothing but fruits and veggies for every meal? What about fast food restaurants that have healthy options; do those count?


Understanding a healthy, nutritious diet can be overwhelming if you don’t know what you’re looking for. That’s why this week we’re helping you get down to basics.

 

A nutritious diet has five characteristics: 

 

1. Adequacy – provides all the essential nutrients, fiber and energy in amounts that are sufficient to maintain health and body weight 

 

2. Balance – all nutrients are being consumed proportionality  

 

3. Calorie control – the foods you eat provide the amount of energy you need to maintain your appropriate weight 

 

4. Moderation – the foods you eat do not provide excess fat, sugar, salt and other unwanted constituents 

 

5. Variety – the foods chosen differ from day to day

 

Any one of these principles alone cannot ensure a healthful diet. 

 

Now that you’ve got the characteristics, what types of nutrients should you include in your diet? Are you trying to think back to grade school and remember what nutrients are? Don’t worry, we have you covered!

 

Nutrients are absolutely necessary for a body to function properly and can only be provided by the food you eat. Nutrients provide energy, maintain or repair body parts and support growth.

 

There are six essential nutrients -

 

Water – most important nutrient because your body uses water 24 hours a day, carrying nutrients to the cells in your body

 

Carbohydrates – primary energy source for the body – power every system in the body (brain, heart, muscles, organs)

 

Fat – primary purpose of fat is energy production

 

Protein – essential for building and repairing body cells

 

Vitamins – essential for regulating body functions such as preventing nutritional deficiencies, promoting good health and aiding in building body tissue

 

Minerals – play a significant role in helping your body properly function. Calcium is an example of a mineral – it is crucial in the formation and maintenance of bones.



Now that you know more about the characteristics and makeup of a nutritious diet, it’s time to start putting it into action. The next time you’re at the grocery store, look at the nutrition facts on the food you’re buying. How does it stack up when it comes to nutrients? Most fast food websites also include nutrition information, and now you have a better idea of what to look for.



It’s the little changes that can make the biggest difference, and understanding the basics of a nutritious diet is the first step to getting the results you want!

8 Tips To Get More Fruit Into Your Diet

By: Snap Fitness

Do you find it hard to stay consistent with your fruit consumption as the winter months approach?  If so, you aren’t alone. Fruit contains loads of vitamins, minerals, and fiber that keep your body functioning properly. The benefits are endless!

 

We’ve already given you tips for 5 Tips to Get More Veggies Into Your Diet, but the question remains: How do you incorporate more fruit into your diet?

 

The answer is quite simple. Fresh fruit can easily be added to some of your favorite foods, if you have the willingness to be creative.

 

Here are a few ways to sneak more fruit onto your plate.

 

1. Add fresh fruit to your greens. Yep, we said it! Try adding fruit such as; peaches, apples, pears, or berries to your salad. Fresh fruit adds a bit of sweetness that goes great with mixed greens

 

2. This one is a no-brainer! Mix fresh fruit into your daily smoothie. Cut up fresh fruit and freeze for smoothies. The fruit not only acts as a sweetener, but also as ice when frozen.

 

3. Keep fresh fruit easily accessible. Cut up fruit right after you get home from the grocery store. Being prepared is key!

 

4. Slice up a banana or add fresh blueberries to your morning cereal or oatmeal.

 

5. Break out the grill! There is nothing better than fresh fruit on the grill. Grilling fruit brings out the sweetness. Try pineapple, peaches, or bananas

 

6. Frozen fruits are just as nutritious as fresh. Use frozen if it is more convenient for you.

 

7. Stuff apples with raisins, dried apricots and walnuts and bake in the oven for a healthy dessert.

 

8. Don’t forget AVOCADOS! Yes, they are a fruit. Add these to your favorite sandwich, salad, or dip.

 

How are you going to add more fruit to your diet today?

 

Posts 31 - 40 of 86