Snap Fitness Health & Fitness Blog

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Paleo Blackberry Bars

By: Snap Fitness

In the middle of summer, markets are bursting with fresh produce, best of all – colorful blackberries! These bars are grain-free (thanks to a tasty substitution of coconut flour and almonds!) and they’re brimming with blackberries, which are loaded with antioxidants and vitamins. Prepare these delicious, fruity bars each weekend for a healthy weekday breakfast on-the-go!

 

INGREDIENTS

 

Crust

1/4 cup honey

1/2 cup coconut oil at room temperature

Pinch of salt

1 cup coconut flour

 

Blackberry Filling

12 ounces blackberries

2 tablespoons honey

2 teaspoons lemon juice

 

Crumble Topping

½ cup almonds, processed into a meal
2 tablespoons shredded coconut

 

 

INSTRUCTIONS

 

  1. Preheat oven to 350° F and grease an 8 x 8 inch pan with coconut oil.
  2. In a large bowl, beat together honey, coconut oil, and pinch of salt until well-combined.
  3. Add the coconut flour and mix until dough forms.
  4. Press the dough into the prepared pan and bake until golden brown, about eight minutes. Remove from the oven and let cool for 30 minutes.
  5. Reduce the oven to 325° F.
  6. Place the blackberry filling ingredients into a food processor or blender and pulse until the filling is slightly chunky, about 20 seconds.
  7. Pour the filling over the baked crust and use a spatula to spread evenly.
  8. Mix together the almond meal and shredded coconut in a small bowl and sprinkle evenly on top of the filling.
  9. Bake the bars for another 15 minutes, until topping is slightly brown and filling is set. Let cool completely then cover and refrigerate for at least six hours. (This is very important! If you do not let the bars cool, the crust will be too soft and they will fall apart.)

 

*Baker’s tip: Use a 9 x 9 inch pan for a thinner crust.


 

 

3 Foods for Healthy, Glowing Skin

By: Snap Fitness

If you are seeking clear, healthy, and tight skin, your best bet is a well-rounded, healthy diet filled with colorful fruits and vegetables and free of processed foods. There is no magic fruit or vegetable that will immediately give you healthy skin. However, a balanced diet with the foods listed below will help you get there.

 

Carrots

Carrots are rich in Vitamin A, which helps maintain collagen production. Collagen keeps your skin tight and reduces the sagging effect of aging. Add carrots to your salad, juice them, or eat with hummus for tight skin as you age.

 

Walnuts

Loaded with omega-3 fatty acids, walnuts contain three grams per quarter cup serving. This “good fat” helps skin look healthier by keeping harmful toxins away and allowing good nutrients into your cell membranes. Add chopped walnuts to your oatmeal, chicken wrap, or homemade energy bars!

 

Avocados

Rich in Vitamin E, avocados protect your skin cells from free-radicals which are damage-causing precursors to skin cancer. Consider a quarter of an avocado spread across a piece of whole wheat toast, or adding avocado to your favorite green smoothie!

 

Why to Avoid Junk Food

If you fill your body with toxins found in junk food, it will try to push them out any way possible, including through your skin. Prevent acne by eating a healthy, well-balanced diet of fruits, fresh or steamed vegetables, and lean protein.

3 Foods for Healthy, Glowing Skin

By: Snap Fitness

If you are seeking clear, healthy, and tight skin, your best bet is a well-rounded, healthy diet filled with colorful fruits and vegetables and free of processed foods. There is no magic fruit or vegetable that will immediately give you healthy skin. However, a balanced diet with the foods listed below will help you get there.

 

Carrots

Carrots are rich in Vitamin A, which helps maintain collagen production. Collagen keeps your skin tight and reduces the sagging effect of aging. Add carrots to your salad, juice them, or eat with hummus for tight skin as you age.

 

Walnuts

Loaded with omega-3 fatty acids, walnuts contain three grams per quarter cup serving. This “good fat” helps skin look healthier by keeping harmful toxins away and allowing good nutrients into your cell membranes. Add chopped walnuts to your oatmeal, chicken wrap, or homemade energy bars!

 

Avocados

Rich in Vitamin E, avocados protect your skin cells from free-radicals which are damage-causing precursors to skin cancer. Consider a quarter of an avocado spread across a piece of whole wheat toast, or adding avocado to your favorite green smoothie!

 

Why to Avoid Junk Food

If you fill your body with toxins found in junk food, it will try to push them out any way possible, including through your skin. Prevent acne by eating a healthy, well-balanced diet of fruits, fresh or steamed vegetables, and lean protein.

What Not to Eat Pre-Workout

By: Snap Fitness

What you eat before you hit the gym can make or break your workout. Some foods will weigh you down and make you feel tired while others will give you the energy you need to push yourself that extra mile. We broke down which foods to avoid and which to grab before a workout.

 

Avoid high-fat fried foods:

Cheeseburgers and fries are packed with saturated fats that can upset your stomach and trigger heartburn for some people.

 

Skip high-fiber foods:

Broccoli, beans, peas, and raspberries are all examples of food that are high in fiber. Fiber is essential to maintaining a healthy digestive tract, but it takes time for your stomach to break down these foods. Before a workout, get your energy from fresh fruit rather than fiber-rich carbohydrates.

 

Avoid dense carbohydrate foods:

Dense carbohydrate foods like bagels and pasta weigh you down right before a workout and often can make you feel tired and sluggish. Choose lighter foods that give you energy without weighing you down!

 

Perfect options for pre-workout snacks:

  • A small handful of mixed nuts and dried fruit trail mix
  • One banana
  • A rice cake with a light spread of peanut butter
  • ¼ cup of blueberries
  • Don’t forget to take sips of water before and during your exercise!

Carrot Cake Protein Bites

By: Snap Fitness

A single serving of carrot cake with cream cheese frosting is not only loaded with sugar but can contain more than 800 calories. We’ve got a much healthier option with all-natural ingredients that will curb your sweet tooth cravings while giving you a healthy dose of protein!

 

Servings: 12

Prep time: 10 Minutes

Fridge time: 30 Minutes

 

Ingredients

1 cup raw cashews

1 cup rolled oats

½ cup plums

½ cup dried apricots

½ cup unsweetened pineapple puree

¼ cup vanilla protein powder

¼ teaspoon salt

1 tsp. cinnamon

½ tsp. nutmeg

¼ tsp. ground cloves

2 medium carrots, finely grated

½ cup nuts finely chopped (pecans, walnuts, almonds, or a mix)

½ cup raisins

1 cup unsweetened coconut, finely shredded

 

Instructions

Pulse cashews, oats, plums, apricots, pineapple, protein powder, and spices in a food processor for 1-2 minutes until a sticky dough forms.

 

In a medium bowl, mix the dough, carrots, nuts, and raisins together. Place the coconut shreds in a shallow bowl. Roll dough into balls (slightly wet palms work best), roll each ball in the coconut, and place on a sheet pan.

 

Refrigerate for at least 30 minutes to set and store in an airtight container in the fridge.

 

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!

Where to Start with Nutrition

By: Snap Fitness

I get this question a lot working with people that are new to exercise and eating right as well as people that are lifelong exercisers — "Where do I start?” 

 

This question is critical to get the client started but also very important on framing what their expectations are for what they can do or what they can achieve. Of course I want to tell them to ditch all their old bad habits and routines and start fresh with this “New Year, New You” type of thought process but that doesn’t typically work with most of us that have more than one or two bad habits to break or reverse.

 

This is what I tell them. It’s not so important where you start but just THAT you start. I have them pick something: a meal, a goal, a habit, and start there! Typically it is a diet or eating-related habit, so let’s take that example. I have them typically start with breakfast. Starting off the day right helps most people stay on track better throughout the day and sets the tone for the day. Start with a breakfast that has some carbs, some fat, and a good amount of protein to keep you full longer and avoid the mid-morning crash. An easy example would be your favorite protein shake, an egg or two, and a complex carb like whole wheat toast. This will start fueling your body for the day ahead.  

 

Once breakfast is conquered, I move on to the night time and help them develop a strategy for what to do at dinner or post-dinner snack. I find that if you can bookend the day with good choices then the rest of the day has a much greater chance of falling into place for most people. This biggest thing I try to get across to my clients that are looking to lose weight or get healthy is that THEY need to make it happen. Nothing is going to fall from the sky and magically get them results. THEY need to start. Where or what isn’t the most important thing — STARTING is!

 

Where to Start with Nutrition

By: Snap Fitness

I get this question a lot working with people that are new to exercise and eating right as well as people that are lifelong exercisers — "Where do I start?” 

 

This question is critical to get the client started but also very important on framing what their expectations are for what they can do or what they can achieve. Of course I want to tell them to ditch all their old bad habits and routines and start fresh with this “New Year, New You” type of thought process but that doesn’t typically work with most of us that have more than one or two bad habits to break or reverse.

 

This is what I tell them. It’s not so important where you start but just THAT you start. I have them pick something: a meal, a goal, a habit, and start there! Typically it is a diet or eating-related habit, so let’s take that example. I have them typically start with breakfast. Starting off the day right helps most people stay on track better throughout the day and sets the tone for the day. Start with a breakfast that has some carbs, some fat, and a good amount of protein to keep you full longer and avoid the mid-morning crash. An easy example would be your favorite protein shake, an egg or two, and a complex carb like whole wheat toast. This will start fueling your body for the day ahead.  

 

Once breakfast is conquered, I move on to the night time and help them develop a strategy for what to do at dinner or post-dinner snack. I find that if you can bookend the day with good choices then the rest of the day has a much greater chance of falling into place for most people. This biggest thing I try to get across to my clients that are looking to lose weight or get healthy is that THEY need to make it happen. Nothing is going to fall from the sky and magically get them results. THEY need to start. Where or what isn’t the most important thing — STARTING is!

 

Complex Carbs vs. Simple Carbs

By: Snap Fitness

Carbs are either your best friend or your worst enemy. There are two different types of carbs that can affect you differently: complex carbs and simple carbs.

 

Complex carbs (“Good” carbs)

  • Are beneficial from the moment you wake up until your post-workout.
  • Are high in fiber helping you to feel fuller longer.
  • Are high in vitamins and minerals.
  • Give you sustained energy.
  • Examples:

           - Whole grain pastas and breads

           - Brown rice

           - Sweet potatoes

           - Oats

           - Green vegetables

           - Fruits

 

Simple carbs (“Bad” carbs)

  • Are digested quickly and don’t contain vitamins or minerals that are used by the body. If unused, they are often stored as fat.
  • Are nutrient-stripped to make them inexpensive.
  • Are often converted to fat.
  • Make you feel tired due to fluctuations in blood sugars.
  • Contain added sugars to make them more flavorful to consumers.
  • Examples:

            - Treats and candy

            - Refined/white breads

            - Sodas, artificial juices, and high-sugar drinks

            - Any processed foods

 

 

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.

Posts 1 - 10 of 33