Snap Fitness Health & Fitness Blog

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Top Cinnamon Benefits

By: Snap Fitness

Cinnamon is a natural spice that can be added and used in many foods and drinks. Its benefits include treating cramps, indigestion, and colds. It doesn’t take much to absorb the benefits…just a ½ teaspoon a day!

 

 

 Here are the benefits of adding cinnamon to your diet:

 

1.     Lowers blood sugar, which can help treat Type 2 diabetes

 

2.     Lowers the bad cholesterol (LDL)

 

3.     Is a natural food preservative that kills bacteria

 

4.     Is valuable for cognitive function and memory can be boosted by simply smelling the cinnamon aroma

 

5.     Improves energy and circulation

 

6.     Reduces inflammation

 

7.     Is a headache and migraine remedy

 

8.     Helps to prevent blood clots

 

9.     Clears acne

 

10.    Is beneficial for digestion and regularity

 

11.    Is an anti-depressant

 

12.    Is high in manganese, calcium, iron, and fiber

 

 

 

Side note: This is not a “go ahead” for Cinnabon.

Yes or No to Peanut Butter?

By: Snap Fitness

There is some debate on whether peanut butter is good or bad for you. Peanut butter IS good for you assuming:

1. You don’t have a sensitivity or allergy to them (this can be tested by doing an ALCAT test or elimination diet to determine sensitivity).

2. You consume natural peanut butter where the ingredients are peanuts and salt. Examples: Parkers Farms or GoodLife Peanut Butter.

 

 

Compared to other nut butters peanuts contain the most protein per serving:

- Peanuts: 7 grams

- Almonds: 6 grams

- Pistachio: 6 grams

- Cashews: 4 grams

- Walnuts: 4 grams

 

- Peanuts deliver a good balance of monounsaturated and polyunsaturated fats. They are naturally cholesterol and trans fat-free. They provide a great source of magnesium and are also sodium-free.

Hunger, Hunger Go Away

By: Snap Fitness

You just ate but you're still hungry...why is this?

 

Your Meal Consisted of Canned Food

- Bisphenol- A is a chemical in canned foods that can lead to obesity or food cravings due to abnormal release of leptin (a hormone that helps to regulate fat storage in the body).

 Your Breakfast is Too Small

- Aiming for 500-calorie breakfasts means that you will have decreased rises in blood sugar and insulin versus having a 300-calorie breakfast.
- If you are looking to lose weight, 500- calorie breakfasts are your go-to!

 

You’re Lacking Liquids

- Often people mistake dehydration for hunger. Next time you’re feeling hungry, try drinking water first.

 

You’re Lacking Leafy Greens

- Salads contain a high amount of Vitamin K, which is an insulin-regulating nutrient that decreases cravings.
- Decrease of cravings and fullness off of healthy greens, which are low in calories, also leads to weight loss.

 

You’re Bored

- Many of us are guilty of boredom eating. If you want to test your true state of hunger then visualize different foods. If they all seem appealing to you, then you are truly hungry. If you are selective on what you eat, you are not truly hungry.

Fight the Sugar Cravings and WIN!

By: Snap Fitness

It is human to crave sugar. In fact, it probably is abnormal if you don’t have a sugar craving every once in a while. There are a couple of things you can do to go about your sugar crave.

 

Find a substitute

- Fruits have natural sugars in them that help to fight the urge for sweets.

- Dark chocolate is full of antioxidants along with other health benefits that may lower your cholesterol and help prevent heart disease.

- Peppermint tea is a great alternative to reduce cravings.

 

Hydrate

- Sugar cravings are a sign of dehydration so before you take a bite into a candy bar, drink 8 ounces of water, wait a few minutes, and you will probably find that you no longer are in need of sweets.

 

Wait ten minutes

- Sugar cravings are temporary not permanent. Usually if you wait ten minutes your craving will pass. To have the will power to wait out a craving will improve yourself mentally and physically in the long-run So think of it this way… waiting 10 minutes to become closer to your goals is more worth it than enjoying a candy bar for 5 minutes. Pick your poison.

Peter's "Triple T" Smoothie

By: Snap Fitness

 

The “Triple T” (The Taunton Treat) Smoothie is our CEO’s go-to daily smoothie.  The combination of ingredients makes it both delicious and healthy. 

 

 

Ingredients: 

 

1 Scoop Vanilla Protein Powder

1 C. Ice

1 C. Unsweetened Almond Milk

½ Banana

1 tbs. Natural Peanut Butter

1 C. Spinach

 

Directions:

 

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

 

Pin it for later. 

9 Healthy Food Swaps

By: Snap Fitness

It’s time to make the swap! Instead of cutting foods out, try replacing them with healthier alternatives for your diet. Boost the nutritional value of your favorite recipes without sacrificing flavor by swapping some of your usual ingredients for these superfoods.

 

Instead of Sour Cream, Try Greek Yogurt

Whether you’re making dips, dressings, cream sauces or desserts you can substitute plain Greek yogurt in the place of sour cream. It’s a great way to lighten a dish. If you miss the tang from your sour cream, you can add 1 tsp. apple cider vinegar and mix thoroughly before adding.

 

Instead of White Rice, Try Quinoa

Avoid the carb overload and exchanging white rice with quinoa. Quinoa is high in fiber and protein and will stabilize blood sugar to keep you fuller longer.

 

Instead of Mayo, Try Avocado

Did you know nearly 100 percent of Mayonnaises total calories come from fat? Try substituting mashed or thinly sliced avocado for this classic spread. It's just as creamy, but the fat in avocados is healthy fat.

 

Instead of Pizza Dough Crust, Try Cauliflower Crust

Regular pizza dough crust is packed with carbs. Try this tasty grain-free Cauliflower Crust Pizza for a healthy alternative.

 

Instead of Breadcrumbs, Try Oatmeal

Regular breadcrumbs are loaded with salt and don’t have very many nutritional benefits.  Replacing breadcrumbs for oatmeal will give your dish a dose of cholesterol-lowering fiber.  We recommend whole rolled oats in the food processor.

 

Instead of Cow’s Milk, Try Almond Milk

Looking for a dairy-free milk substitute? Almond milk is a great option to replacing cow’s milk! One cup of almond milk contains only 60 calories, as opposed to 146 calories in whole milk. It makes for a great substitute that will help you lose or maintain your current weight.

 

Instead of Tortilla Wraps, Try Lettuce Leaves

If you are making a wrap try using lettuce instead of a tortilla, it cuts down the calories and carbs. Try this Crunchy Chicken Lettuce Wrap if you need more convincing.  

 

Instead of Coffee Creamer, Try Coconut Oil

Add an extra kick of natural energy on top of your caffeinated energy by replacing your coffee creamer with coconut oil.  You’ll want to blend the coconut oil in instead of simply stirring; this will prevent the oil from rising to the top.

 

Instead of Spaghetti Noodles, Try Spaghetti Squash

If you’re trying to watch your carb intake or have a gluten allergy, replacing regular spaghetti noodles with spaghetti squash is a great solution.

 

 

What other food swaps do you use to make your meals healthier? Tell us on our Facebook or Twitter!

 

 

 

10 Ways to Make Your Groceries Last Longer

By: Snap Fitness

Eating healthy means eating lots of fresh produce. Sadly fresh veggies and fruit don’t stay fresh for very long. Here are some easy tricks to give your groceries some extra shelf life.

 

1. Store delicate herbs like flowers.

Put them in a jar with water, cover them with plastic, secure it with a rubberband, and refrigerate. This keeps delicate herbs like parsley, basil, cilantro, and chives fresh the longest.

 

2. Use a vinegar solution to make your berries last longer.

Mix together one part vinegar (white or apple cider) and ten parts water. Soak the berries in the mixture, drain, rinse, and put them in the fridge. The solution is diluted enough that you won’t taste the vinegar. Raspberries will last a week or more, and strawberries almost two weeks without getting moldy and soft.

 

3. One rotten apple can spoil the bunch.

It’s not just an old wives’ tale. When apples begin to decay, they emit ethelyne gas. If the rotting apple is mixed in with the good, the good apples start to absorb the gas and rot.

 

4. Don’t store onions with potatoes.

They spoil faster together. Instead store separate in a cool dry place with good air circulation, onions will last 2-3 months.

 

5. Store potatoes with apples.

The ethelyne gas produced by apples prevents potatoes from sprouting.

 

6. Put onions in pantyhose, and tie knots between each onion.

Onions stored in pantyhose will last as long as 8 months.

  

7. Wrap the crown of a bunch of bananas with plastic wrap.

They’ll keep for 3-5 days longer than usual. Bananas also produce more ethelyne gas than any other fruit, so keep them isolated on the counter.

 

8. Wrap celery, broccoli, and lettuce in tin foil before storing in the fridge.

It’ll stay crisp for 4 weeks or more.

 

9. Mason jars are your friend.

Produce will keep a few days longer if stored in a jar. Mason jars also provide a healthier and longer-lasting alternative to plastic tupperware, which deteriorates and stains easily. 

 

10. Clean your fridge.

Once something goes bad in your fridge or cupboards, it leaves behind mold that's ready to eat up your new food. Disinfect the fridge, it’ll make everything last longer.

 

What's your favorite trick that helps your groceries last longer? Share with us on Facebook, Twitter, or Instagram!

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!

Posts 1 - 10 of 21