Snap Fitness Health & Fitness Blog

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6 Tips for a Perfect Pantry Purge

By: Snap Fitness

Part of a healthy eating plan is eliminating certain foods from your diet. The key is to stock up on fresh, natural foods. The most effective way to avoid processed foods is to keep them out of your pantry. If unhealthy foods aren’t readily available to you, they are easier to avoid. A healthier pantry means a healthier, happier you!

 

The key is to be prepared. Start by writing a short list of the specific foods that fit into your healthy food plan. Visit our Shopping Cart 101 for ideas on which foods to purchase at the store. Take an honest, hard look at your pantry. Throw out foods that are high in sugar, saturated fat, additives, white flour, and sodium. Purge you pantry and refrigerator of processed foods; restock your pantry with whole foods that will support your fitness goals.

 

6 Tips for a perfect  pantry purge:

 

1. If you know it isn’t healthy, toss it. Plain and simple.

 

2. Try to avoid packaged and canned items. These usually contain additives.

 

3. Read labels. Purchase items that are free of artificial colors, sweeteners, dyes, hormones, and MSG.

 

4. Don’t deprive yourself of foods you enjoy. Look for alternatives that contain natural ingredients. If you deny your cravings, you will regret it later.

 

5. Research healthy recipes. This will give you a better idea of which ingredients to stock up on, and which to avoid.

 

6. Get the family involved! Make it a household activity. The more support you have, the better.

 

Nothing changes overnight, so cut yourself some slack if you can’t part with your favorite junk food. Take it one day at a time. Take it one meal at a time. Remember, it is the small changes that amount to big results. 

Cinnamon Apple Smoothie

By: Snap Fitness

When you close your eyes and think of Fall what comes to mind? For most of us, its cinnamon, pumpkin, and nutmeg. There is nothing better than using these spices to bring out the flavor in your fall cooking. Not to mention, cooking with spices is a healthy alternative.

 

One of the all-time classic Fall recipes is apple pie. We’ve taken the essence of an apple pie and made it into a smoothie. Can you guess the star ingredient? If you guessed cinnamon, you’re spot on. Cinnamon is considered to be one of the healthiest spices for you! Not to mention, apples are a powerful sources of fiber and antioxidants. This smoothie is a wonderful alternative to high-calorie desserts and will keep you full for hours.

 

Variety is the “Spice” of life!

 

Ingredients:

 

1 apple, peeled and cored

½ cup almond milk or milk of your choosing

½ cup water

½ frozen banana

2 tsp cinnamon

3-4 ice cubes

1 tsp honey or agave nectar

 

Directions:

 

Combine all ingredients in a blender and blend until smooth. Enjoy immediately!

Featured Recipe: No-Mayo Tuna Salad

By: Snap Fitness

Most of us shy away from tuna salad because of the heavy mayo content, which is full of added fat and calories. Believe it or not, the key to a really good tuna salad isn’t hiding in the mayo jar, it’s in the added ingredients.

 

If you haven’t tried tuna packed in olive oil, we highly suggest it. Tuna packed in oil tends to be meatier and is actually healthy for you at the same time. We added our own dash of olive oil in this recipe, which gives this tuna salad a fancy kick.

 

Feel free to throw your own twist on your tuna salad. May we suggest; tomatoes, apples, raisins, walnuts, or sliced almonds? The skis the limit with your flavor combinations.

 

So go ahead! Get your fancy pants on and let’s get cooking!

 

Ingredients:

 

  • 1 can (5 oz) water packed tuna, drained
  • 2 Tbsp kalamata olives, pitted and chopped or 2 Tbsp capers
  • 1 tsp dijon mustard
  • 4-5 whole canned artichokes, chopped
  • 1/2 stalk celery, minced
  • 1 finely chopped scallion - green part only
  • 2 Tbsp lemon juice
  • 1 clove garlic, minced
  • Extra virgin olive oil to taste
  • Salt and pepper to taste

 

Directions:

 

1. Drain tuna, place in a medium sized bowl.

2. Combine kalamata olives, artichokes, minced celery, scallions, and stir.

3. In a separate bowl, wisk; lemon juice, olive oil, garlic, salt and pepper.

4. Slowly pour dressing onto tuna mixture. Serve on bread, crackers, or on top of your favorite lettuce.

5. Enjoy!

5 Tips to Halt Junk Food Cravings

By: Snap Fitness

We’ve all been there. Whether it’s the middle of a stressful workday, you’re bored late at night, or just don’t have the time to make a healthy choice, junk food cravings have snuck up on all of us. While the urge might be tempting, there are five easy ways to help keep them at bay:

 

1. Stay Hydrated

Studies have shown that when people crave unhealthy foods, it could be a sign of dehydration, so opt for a glass of water when you feel a craving coming.

 

2. Don’t tell yourself you can’t eat it

The moment you tell yourself you can’t have something you immediately want it. Has this happened to you? Instead, tell yourself you won’t have it because ______ (insert your reasoning, such as: I can find a better option, I am working towards a goal, I don’t really want it, I have been doing so well staying on track, I don’t want to feel bad about it afterwards, etc. )

 

3. Divert your attention

Focus on something not related to food, such as finishing an email, turning to another task or stretching

 

4. Make sure you kitchen is stocked 

But stocked with healthy foods. Keep junk food out of the house to avoid temptations.

 AND 

If you do end up giving into your craving...

 

5. Don't beat yourself up

the last thing you should do is beat yourself up about it.  What you should do is forget about it and move on. If you get down on yourself, you might find it easier to give in to temptation once again.

To avoid this vicious cycle, do the following:

1. Have enough to satisfy your craving, and get rid of the rest.

2. Tell yourself that it was a one-time thing and that you are not going to give in again, and move on. 

 

Good luck!

Homemade Avocado Hummus

By: Snap Fitness

It’s amazing how adding one simple ingredient to a recipe can take it to a whole new level. In this recipe, we’ve taken traditional chickpea hummus and added an avocado to the ingredient list. What comes from the combination is a creamy texture, you’ve never imagined possible. It will be a new snack addiction.

 

This dip is very versatile and tastes great with just about anything. Use it as a sandwich spread instead of mayonnaise. The beans in this recipe actually make this dip a protein packed  option that's pretty filling for a snack or even a light meal.

 

Grab those avocados and let’s dip!

 

Ingredients:

1 can garbanzo beans drained and rinsed (chickpeas)

1 ripe avocado

2 Tbsp fresh lime juice

2 Tbsp olive oil

½ tsp garlic powder

¼ tsp cayenne pepper

Optional: cilantro

 

Directions: 

1. Combine all ingredients in blender or food processor

2. Blend until the smoothness is to your liking

 

10 Reasons to Eat More Fruit

By: Snap Fitness

 

The jig is up! Fruits and vegetables are the key towards a healthier lifestyle, but why?

 

We often hear that adding more fresh fruit into our diet will suddenly make us more nutritionally fit. The fact is, it will! Adding more fruit into your diet is good for your overall health. Eating a variety of fruits is shown to help lower blood pressure, aid in chronic diseases, and lower cholesterol.

 

Not to mention, fruit is full of fiber and natural sugars to help our bodies function properly and keep blood sugar at bay.

 

Grab your fruit bowl. Its time to hit the produce section!

 

 

Apples

Nutritional value: 1 medium – 95 cal, 4.4g fiber

Apples contain antioxidants that may help lower the chance of developing diabetes and help your body resist infections

  

  

Bananas

Nutritional value: 1 medium – 105 cal, 3.1g fiber

Bananas are one of the most potassium filled fruits and pack an energy punch

 

 

 Blueberries

Nutritional value: 1 cup – 85 cal, 3.6g fiber

Blueberries top the list of all fruits in antioxidants, which help fight off disease and improve memory function

 

 

Cherries

Nutritional value: 1 cup – 77 cal, 2.5g fiber

Cherries may help reduce inflammation and calm your nervous system

 

 

Grapes

Nutritional value: 1 cup – 62 cal, 0.8g fiber

Grapes contain an antioxidant that may help in reducing blood pressure levels

 

 

 

Kiwi

Nutritional value: 1 large – 42 cal, 3g fiber

Kiwis pack more vitamin C than oranges and boost the immune system

 

 

Oranges

Nutritional value: 1 medium – 45 cal, 2.3g fiber

Oranges help lower blood cholesterol levels and help to maintain healthy skin and vision

 

 

 

Peaches

Nutritional value: 1 medium – 59 cal, 2.2g fiber

Peaches help regulate the immune system and fight off infections

 

 

 

Pineapple

Nutritional value: 1 cup – 82 cal, 2.3g fiber

Pineapple aids in digestion and helps fight arthritis

 

 

Watermelon

Nutritional value: 1 cup – 46 cal, 0.6g fiber

Watermelon is a great fruit to add to a weight-loss diet since it is 92% water.

Featured Recipe: Slimmed Down Tacos

By: Snap Fitness

Who said you needed a taco shell or tortilla to enjoy a really good taco? We’ve discovered a way to get your taco fix without totally blowing your day of good eating. How? By using lettuce as your taco shell and filling your taco with slimmed down ingredients. We know that doesn’t sound as tasty, but trust us, it is! The best part of this recipe is you can add extra toppings because the shell contains almost zero calories. Now if that doesn’t make you smile- I don’t know what does.

 

We suggest using romaine or butter lettuce, but iceberg works just fine. It’s all about your personal preference. One try at this recipe and you’ll realize, lettuce isn’t just for salad anymore.

 

Ingredients:

 

1-2 3oz Chicken Breasts (Grilled and sliced)

1 small tomato, chopped

1 cup quinoa cooked

¼ cup black beans

1 Tbsp olive oil

1 tsp coarse salt

1 lime

Romaine, Butter or Iceburg lettuce

 1/2 sliced avocado (for topping)

 

Directions:

 

1. Grill chicken breasts until done.

2. While chicken is grilling, combine cooked quinoa, black beans, chopped tomatoes, 1tsp olive oil, lime juice, salt and pepper. Mix until combined.

3. Once chicken is cooked, slice into strips.

4. Open lettuce leaf and fill with black bean quinoa mixture. Top with grilled chicken, sliced avocado, and a squirt of fresh lime to taste.

5. Enjoy!

 

Recommended toppings:

Sour cream

Cheddar cheese

Salsa

Guacamole

Black olives

Sliced Avocado

Queso Cheese

 

Shopping Cart 101

By: Snap Fitness

 

We all know that grocery shopping can be a daunting task when in the midst of a diet.

 

So, how do you tackle the dreaded grocery run without sabotaging the hard work you’ve put into your thin waist line and smaller pant size? You come prepared!

 

We’ve taken the hassle off your hands by creating a go-to grocery guide that is guaranteed to get you through the grocery aisles with ease. Print this list out before you hit the store. Once you get the hang of grocery shopping, you will see that the intimidation only happens when you’re not prepared.

 

You’ll soon be a grocery store champ,ready for battle!

 

Featured Recipe: Lemon & Dill Chicken

By: Snap Fitness

Source: American Heart Association

 

Description

Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts. Make it a meal: Serve with roasted broccoli and whole-wheat orzo.

 

Ingredients

4 boneless, skinless chicken breasts (1-1 1/4 pounds)
Salt & freshly ground pepper to taste 
3 teaspoons extra-virgin olive oil or canola oil, divided 
1/4 cup finely chopped onion
3 cloves garlic, minced 
1 cup reduced-sodium chicken broth
2 teaspoons flour
2 tablespoons chopped fresh dill, divided 
1 tablespoon lemon juice

 

Cooking Instructions

Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.

Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.

Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.
 

Featured Recipe: Almond Banana Protein Shake

By: Snap Fitness

What is cool, creamy, and full of protein? This Almond Banana Protein Shake. Feel free to customize this recipe to fit your taste buds. Add a dash of cinnamon, nutmeg, or vanilla for added flavor. Why not throw in a splash of almond milk for added creaminess?

 

It’s time to break out the blender and start freezing those bananas. You will definitely be making this recipe again and again!

 

Ingredients:

1 cup water

1 scoop protein of choice

½ cup raw almonds

1 frozen banana

 

Directions:

1. Combine the water and almonds in your blender. Blend until smooth.

2. Add banana and protein, blend until well mixed and smooth.

3. Enjoy immediately! 

Posts 41 - 50 of 83