Snap Fitness Health & Fitness Blog

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Best Green Foods

By: Snap Fitness

Happy St. Patrick’s Day! The best things in life are green – especially when it comes to food. Green foods are loaded with nutrients that help you fight disease and stay healthy. Go green with your meals today with these five foods! 


You don’t have to be Irish to enjoy these superfoods:


1. Kale: Have you tried the healthiest salad green? Forget iceberg or romaine lettuce, kale is all the rage these days. Kale is great because it’s high in fiber, low in calories, and zero-fat. One cup of kale has 36 calories and five grams of fiber. It’s high in iron, vitamin K (good for your bones!), vitamin A (good for your immune system!), and omega-3 fatty acids.


2. Brussel Sprouts: True, they’re not a popular vegetable, but they’re so good for you. An excellent source of protein, potassium, and iron, brussel sprouts aid in preventing heart disease and maintain a healthy digestive system. We recommend roasting them with olive oil, salt, and pepper.


3. Kiwi: The perfect addition to your salad or yogurt, kiwis are nutrient-dense and extremely high in vitamin C. Surprisingly, a kiwi has more potassium than a banana! It’s also a good source of vitamin E, folate, and fiber.


4. Green Beans: You can steam them, roast them, or eat them plain; they’re delicious any way you like them! Green beans are packed with fiber; they’re a great choice for diabetics because they can lower cholesterol and blood sugar. Green beans are also a good source of vitamins A, C, and K.


5. Green Tea: One of the healthiest drinks in the world, green tea has a ton of antioxidants that can lower the risk of heart disease, cancer, diabetes, and other health problems. Trying to lose weight? Green tea increases your metabolism; the polyphenol found in green tea works to changes the levels of fat oxidation and the rate at which your body turns food into calories.


What’s your favorite green food? Share it with us on our Facebook page.

Superfood of the Week: Walnuts

By: Snap Fitness

Did you know that walnuts can do wonders for your overall health? Walnuts are not only delicious; they pack a nutritional punch. Add them to salads, oatmeal, yogurt, or as a snack on-the-go. They’re a perfect addition to your diet.

It’s scientifically proven that people who eat walnuts on a consistent basis have a lower body mass index and smaller waistline. Here are some other health benefits:

-High in Omega-3s: a diet rich in omega-3s is beneficial in reducing depression, attention-deficit hyperactivity disorder, cancer, and Alzheimer’s disease.

-High in antioxidants that boost heart health.

-Feeling stressed? A recent study found that walnuts and walnut oil lowered both resting blood pressure and blood pressure responses to stress. The researchers said the study shows that a dietary change could help our bodies respond to stress better.

-Beneficial for hair growth: Walnuts contain biotin which helps strengthen hair and improve hair growth to certain extent.

-Prevent diabetes: According to a study, women who consumed 28 grams of walnuts twice a week were 24 percent less likely to develop type II diabetes. Even though the study was conducted on women, experts believe that the benefits would be similar for men, too.

Superfood of the Week: Blueberries

By: Snap Fitness

Blueberries are little low-fat fruits that pack a ton of health benefits. They should absolutely be part of your meal plan. You can eat them a variety of ways: plain; on cereal, yogurt, or oatmeal; and they are the perfect addition in muffins, smoothies, and pancakes. The possibilities are endless! 


Here are five reasons why blueberries are the essential Superfood:


1. Improve heart health: Blueberries have a high fiber content, which helps get rid of LDL (or the “bad cholesterol”) that is a key factor in heart disease. 


2. Great source of Vitamin C: One serving (1/2 cup) of blueberries gives you almost 25 percent of your daily value! Vitamin C is beneficial for your vision; it reduces intra-ocular pressure and decreases your chances of getting glaucoma.


3. Better brain function: Blueberries help keep your memory sharp. They keep your central nervous system healthy and can even heal damaged brain cells.


4. Reduce cancer risk: Free radicals can cause cellular damage – a big factor in cancer development. Blueberries are rich in antioxidants and flavonoids; both keep free radicals in check.


5. Tons of antioxidant support: Blueberries have the highest antioxidant capacity of all fresh fruit. They’re rich in anthocyanin, vitamins (A, C, and E),  copper, iron, and zinc – which boost your immune system and prevent you from getting sick.

DIY Salad Dressing

By: Snap Fitness

Instead of loading on ranch dressing on your dinner salad tonight, make your own! It's an easy way to control your caloric intake while adding a fun taste to your greens. It’s an easy way to monitor your caloric intake; You control what goes in your salad and your body. 


1. Pick your oil.

2. Pick your acid (vinegar, lemon, lime, etc.), 

3. Pick your flavoring (herbs, garlic, or fruits). 

4. Mix together until smooth and pour over your salad.

Peach Pie Protein Shake

By: Snap Fitness

Why is it that every time you choose to watch your diet, your favorite treats become insanely irresistible? There is good news, though: you CAN have your cake and eat it, too! Can’t resist the taste of a juicy peach or the deliciousness of fresh peach pie? It’s your lucky day because we’ve combined all of the delectable flavors in a peach pie and made them into a protein shake. It's packed with so much peachy goodness, you’ll forget you’re actually drinking something that’s good for you. The protein in the powder and almond milk will keep you full and help build muscle. Now, isn’t that just peachy?

Let’s get blending!


8 oz. vanilla almond milk (or your favorite milk)
1/2 of a peach (skin removed and diced)
1 scoop vanilla protein powder
1/2 teaspoon cinnamon

Optional additions: Chia seeds, flax seeds, hemp hearts, wheat germ, agave nectar, or honey
Servings: 1 • Size: 9 oz. (approximately)


1.Put all ingredients into blender and blend to desired consistency. Top with crumbled graham crackers for an extra peach pie taste!

Calories: 279 • Fat: 4.6g • Carb: 28 g • Fiber: 4 g • Protein: 27.1 g •
Sugar: 23 g • Sodium: 285 mg • Cholesterol: 20 mg

Protein Balls

By: Snap Fitness

Tired of the same old pre-workout snack? If your answer is yes, you’re in luck! These little balls of goodness are packed with all natural ingredients, are easy to make, and contain the ideal blend of protein and carbs you’ll need before an intense workout. Make these ahead of time and carry them with you when hunger strikes.

Ingredients (makes six balls):

- 1 serving of protein powder
- 4 dates
- 1 cup of walnuts
- 1/2 cup of macadamia nuts
- 2 tbsp of coconut oil
- 1/2 cup of blueberries
- 1/2 shredded coconut


1. Add dates, walnuts, and macadamia nuts to a food processor and blend.
2. Once blended, add coconut oil and protein powder. Blend again.
3. Allow it to set in the fridge for 5-10 minutes.
4. Once the batter is at a consistency to be made into balls, mix in the blueberries and shredded coconut and form into balls.

Quinoa Granola

By: Snap Fitness

Looking for a new way to do breakfast? Allow us to introduce you to the perfect addition to your morning routine: quinoa granola!

We know quinoa isn’t typically a breakfast item, but one taste and you’ll be hooked. All you have to do is add some uncooked quinoa to your favorite granola recipe, bake it up per usual, and you’ve got a perfect addition to your yogurt parfait or bowl of cereal!

If you already have a favorite tried-and-true granola recipe, we’d recommend just taking out half of your oats and subbing in a cup or two of quinoa. Spice up your quinoa granola with your favorite nut mixture, dried fruit. Coconut, and spices. Experiment with the recipe and find your go-to combination.

Yields: About 8 cups


2 cups old-fashioned oats
1 cup quinoa (uncooked)
1 cup slivered or roughly-chopped almonds
1/4 cup honey
2 Tbsp. melted coconut oil
1 tsp. salt
1 tsp. ground cinnamon
1 cup shaved coconut (or 2/3 cup grated coconut)
6 oz. dried cherries or cranberries


1. Preheat oven to 350 degrees.
2. In a large bowl, stir together oats, quinoa, almonds, honey, coconut oil, salt, and cinnamon until combined. 3. Spread the mixture out on a foil- or parchment-lined baking sheet.
4. Bake for about 20 minutes, stirring once halfway.
5. Remove sheet and sprinkle the shaved coconut evenly over the top of the granola.
6. Bake for an additional three to five minutes (watch closely) until the coconut is toasted.
7. Remove and let cool, then stir in dried fruit, and toss to combine.

To preserve freshness, store in a sealed container for up to two weeks.

Featured Recipe: Peanut Butter & Jelly Protein Shake

By: Snap Fitness

Whether you’re looking to curb a peanut butter craving or just want to take a trip back to your childhood, this recipe is the way to go! Not only does it taste great, its also loaded with protein making it perfect for a post-workout treat. Get  your peanut butter and jelly fix any day of the week without wreaking havoc on your health and your physique. It’s so simple and so good!


1 cup skim milk
1 scoop of vanilla whey protein powder
¼ cup fat-free Greek yogurt
1 tbsp. strawberry jam
1 pinch of cinnamon
1 ½ tbsp. of all natural peanut butter
5-6 ice cubes


1. Put water, yogurt and ice cubes in a blender and blend until smooth.
2. Add the remaining ingredients and blend on high for 30 seconds.

Featured Recipe: Kale Chips

By: Snap Fitness

Now that the holidays are coming to a close, it’s time to get back to your healthy eating plan. The transition from over indulging to a clean eating diet can be overwhelming, but with a few good recipes as ammo your diet can be put back in its place.


If you’re ever got a hankering for potato chips, try making a big batch of crispy kale chips. Kale is lighter and contains less calories than fried potatoes, and they’re also greener, which means many more vitamins to add to your daily intake. You’ll be feeling less guilty if you ate a bag of kale chips than heavy potato chips. Feel free to spice up your version of kale chips with Cayenne pepper, chili flakes, garlic salt, or onion powder.


One bunch of kale, rinsed and dried
Olive oil
Salt, to taste


1. Preheat oven to 350 degrees.

2. Remove the kale leaves from their tough end and inner stems. Cut longer leaves in half or preferred bite size pieces.

3. Place kale pieces in large bowl. Start by tossing in about 1 tablespoon of olive oil. The kale leaves only need to be lightly coated with oil. Too much will make the chips too limp and greasy. Only add about  1 tablespoon of olive oil at a time. Then sprinkle in sea salt.

4. Put the kale pieces in a single layer in a baking sheet lined (Use parchment paper if you like for easier cleaning)

5. Bake for 12-14 minutes or until crisp.

Not Your Average Fruit Cake Protein Bars

By: Snap Fitness

A few things come to mind when you think of the holidays; cookies, carols, and of course fruit cake. For most of us, fruit cake is something that is frowned upon, but despite its bad rap, fruit cake is actually packed with lots of healthy dried fruits and nuts. Fruit cake is one of those great desserts to make when you don’t feel like going shopping, since you’re likely to have these ingredients on hand. We’ve added protein powder to this fruit cake recipe, which makes it lower in fat, so you don’t have to feel bad when you polish off a few more pieces than planned.

This fruit cake can be made up to a week in advance, which will undoubtedly help alleviate holiday stress. Baking season is upon us; try this recipe for a very easy-to-prepare dessert or snack.


(2 1/2 cups) all almond flour

2 scoops protein powder

(3/4 tsp.) baking soda

(1/4 tsp.) salt

(1 tsp.) ground cinnamon

(1 cup) coconut oil, softened

(1 1/2 cups) honey or agave nectar

(2 large) eggs

(1 tsp.) vanilla extract

(1 cup) walnuts, chopped

(1 cup) pitted dried dates, chopped

(1 cup) dried tart cherries

(1/2 cup) golden raisins


-In a small bowl, mix together almond flour, baking soda, salt and cinnamon, set aside.

-In a large bowl, use an electric mixer on medium to beat together coconut oil and honey. Beat in eggs and vanilla. Continue to beat on low while adding flour mixture, beat until combined.

-Stir in walnuts, dates, cherries, and raisins.

-Preheat oven to 350°F. Place a sheet of foil on a standard loaf pan, leaving 2 inches excess on both sides. Spray with cooking spray.

-Transfer dough to prepared pan and press into an even layer (flour fingers if necessary).


-Bake 25-28 minutes, until a toothpick comes out clean.


-Place pan on a wire rack to cool.

Happy Holidays!

Posts 11 - 20 of 21