Snap Fitness Health & Fitness Blog

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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!

5 Rules for Eating Lean

By: Snap Fitness

You’ve heard the saying “abs are made in the kitchen.” It’s true! When it comes to losing weight, eating right is the hardest part. You can work out regularly, but you won’t get the results unless you have a healthy diet. It’s all about balance, which isn’t something that's easily learned.

 

If you’re looking to get lean, start following these five rules:

 

-Hello, Fresh Produce: Start adding more color to your plate during mealtime! No supplement provides you with as many vitamins and minerals as fruits and vegetables. They are naturally low in calories, reduce the risk of disease and heath problems, and have the essential nutrients your body needs. Because vegetables are a nutrient-dense food, you can eat until you’re full without the guilt.

 

-Grocery Shopping 101: Stick to shopping the outside aisles. Think about it, all the healthy food is strategically placed there: produce, dairy, and meat! They’re the most natural, unprocessed items – meaning they’re the best for your body and overall health. The items that are stocked in the middle aisles are processed foods filled with GMOS, pesticides, and phosphates. Yuck!

 

-H2O is the Way to Go: Sixty percent of your body is water and regulates key body functions like digestion and absorption. Hydrated muscles grow and perform at a higher level during workouts because water keeps them energized. Water’s benefits aren’t only internal; your skin contains plenty of water, too. Dehydration makes your skin dry and wrinkled. We recommend drinking water every time you have a snack or meal and keeping a bottle of water with you at work. Often times, you may think you’re hungry but you’re actually just thirsty!

 

-No More Added Sugars: Clean out all the candy and sweets from your kitchen, car, office, etc. They aren’t doing you any favors! Some foods have natural sugar (like fructose in fruit or lactose in milk), but you should steer clear from anything with added sugar or sweeteners — we’re looking at you, coffee fans.

 

-Take a Seat: Sit down during meal time. It may seem like a small detail, but it helps. You’re more likely to scarf down a bunch of food if you’re standing around your kitchen! Invite friends over for a meal. You’ll find that you’re more mindful of your bites and chew your food more. Talking with friends will make you slow down and not finish your meal so fast.

 

Got any eating lean tips for us? Share them on our Facebook and Twitter.

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!

Superfood of the Week: Goji Berries

By: Snap Fitness

Goji berries are a nutrient-rich fruit containing high levels of antioxidants. People have been eating goji berries for thousands of years, but they have only recently become a popular superfood. We recommend adding dried goji berries to your smoothie or cereal. They are also perfect as a snack by the handful.

Here are a few health benefits:

Sun protection: Goji berries reduce sunburn reaction by supporting the skin's immune response, thanks to special compounds in the fruit’s antioxidants.

Tons of nutritional support: Goji berries contain 19 amino acids, 21 trace minerals, protein, vitamin C, the B family of vitamins, vitamin E, and essential fatty acids. They are also shown to regulate metabolism.

Protect the eyes: According to a recent study, goji berries contain a compound related to vitamin A that has been shown to protect the eye retina.

Low-glycemic index: The glycemic index is a measure of how quickly a food affects your blood-sugar levels based on its ability to be digested. Diabetics are often told to consume foods that have low glycemic indexes, which deliver sugar in a slow, but steady stream to the blood. The sweet goji berry has a glycemic index of only 29, which is extremely low compared to most fruits. Goji berries won’t spike your blood sugar and keep insulin levels low.

Superfood of the Week: Kale

By: Snap Fitness

Kale has matured from its days as a side garnish over the past few years. Now, it’s the staple of many salads, smoothies, and juices. It’s recognized as one of the most well-known superfoods around.

 

Kale belongs to the cabbage family. It’s purple or green in color and consists of central leaves that are not a part of the head. Depending on which variety of kale you choose, the texture will vary. Kale is known to have a firm, rough texture, but there are varieties of kale that are soft – especially when combined with olive oil or salad dressing. Not only is kale nutritious, it's delicious!


Kale has many health benefits, but here are five:


-It’s loaded with vitamins A, B complex, and C. It is also an antioxidant.

-One cup of kale will help you reach your total Vitamin A intake for the day. That one cup contains only 36 calories per serving.

-Kale is full of minerals like copper, calcium, iron, and magnesium. 

-It’s packed with fiber, which contributes to weight loss.

-Kale is anti-inflammatory and prevents skin diseases.

 

What's your favorite way to get kale in your diet? Tell us on our Facebook page!

Superfood of the Week: Quinoa

By: Snap Fitness

Quinoa (pronounced KEEN-wah) is often referred to as the “supergrain” of the superfood family. Quinoa is a tiny seed that you cook like rice and has a mild, nutty flavor with a light, fluffy texture. Not only is it high in fiber and protein, it’s gluten free, too! This superfood contains more protein than any other grain; it’s also a good source of iron and potassium. One cup of quinoa contains almost 14 grams of protein and six grams of fiber. The perfect addition to your healthy diet! 

 

Here are four fun ways to incorporate quinoa in your diet:

 

-Swap out your oatmeal for cooked quinoa: Add milk or your favorite milk substitute, walnuts, raisins, and honey for a breakfast bowl made for champions.


-Little quinoa cakes: Mix 1 egg, 1/2 cup breadcrumbs or panko, seasoning of choice, and combine. Fry up for a quinoa cake that is similar to the texture of a crab cake.


-Quinoa pasta: Forget your traditional spaghetti noodle! There is actually a wide variety of quinoa pasta available in your pasta aisle.


-Quinoa stir-fry: Swap out white rice for quinoa when making stir-fry. You’ll feel less full, but still satisfied.

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.

Cauliflower Pizza Crust

By: Snap Fitness

If you’re looking for a grain-free alternative to traditional pizza crust, we’ve got the golden ticket. Let’s talk cauliflower crust! Not only is it easy to make, but the end result is a gooey texture with crisp edges that will blow you away. If you’re not a huge cauliflower fan, please don’t write this recipe off just yet. Oddly enough, the crust doesn’t taste like cauliflower at all. Add your favorite toppings and you’ll be pleasantly surprised. We guarantee you won’t be able to eat just once piece.

Ingredients:

1 small head cauliflower
1/4 cup Parmesan cheese
1/4 cup mozzarella cheese
1/4 teaspoon kosher salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1 whole egg

Directions:

1. Preheat oven to 450ºF. On a cutting board, place a large piece of parchment paper and spray it with nonstick cooking oil or coconut oil.

2. Wash and thoroughly dry a small head of cauliflower. Cut off the florets—you don’t need much stem, just stick with the florets.

3. Pulse florets in a food processor for about 30 seconds until it has a snow-like consistency. You should end up with two to three cups of cauliflower.

4. Place the cauliflower in a microwave safe bowl and cover. Cook for four minutes. Dump cooked cauliflower onto a clean towel and let cool.

5. Once the cauliflower is cool enough to handle, wrap it up in the dish towel squeeze out as much water as possible. This will help you get a chewy pizza crust, which is the consistency you want.

6. Dump squeezed cauliflower into a bowl. Add parmesan cheese, mozzarella cheese, salt, dried basil, dried oregano, and garlic powder. Lastly, add the egg and mix. Feel free to add a dash of cornmeal if the consistency is watery. This will allow the mixture to thicken.

7. Once mixed together, use your hands to form the dough into a crust on your oiled parchment paper. Pat it the cauliflower ball down thoroughly; make sure it is spread evenly on the parchment paper.

8. Next step, baking time! Slide the parchment paper onto a baking sheet and place in the oven. Bake for 8-11 minutes, until it starts to turn golden brown. Remove from oven to cool.

9. Finally, it’s toppings time! Add however much sauce, cheese, and other goodies you want. Slide parchment with topped pizza back in the hot oven and cook for another five to seven minutes until the cheese is melted, bubbly, and slightly golden.

Congratulations! You’ve just made a tasty grain-free cauliflower crust pizza

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!
 
Ingredients

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

Dressing

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

Directions

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.

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

Ingredients

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

Directions

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.

Posts 1 - 10 of 14