Snap Fitness Health & Fitness Blog

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White Turkey Chili Recipe

By: Snap Fitness

The weathers turned chilly and I count on big batches of soups and stews to keep me warm throughout the whole fall and winter. I love that you can make a huge batch over the weekend and have lunches and dinners ready in minutes during busy days and weeknights. This turkey chili is packed with protein and fiber, making it extra-filing and healthy. Serve with light sour cream, chopped green onions, cilantro and hot sauce.

 

 

Serves: 6

 

Ingredients:

1 Tbsp vegetable oil

1 onion, chopped

4 cloves garlic, minced

1 jalapeño, minced

1.5 lbs lean ground turkey (93% lean)

1 tsp oregano

1 tsp cumin

1 tsp coriander

salt & pepper

1 quart chicken broth (4 cups)

2-15 oz cans white beans, rinsed

optional toppings: sour cream, sliced green onion, cilantro, hot sauce

 

Instructions:

Heat oil in large pot and when hot, add onions and cook for about 2 minutes.

Add garlic and jalapeño and cook for another 2 minutes, stirring occasionally.

Add turkey and cook, breaking it up until cooked through.

Stir in seasonings.

Add broth and half of beans to pot.

Mash the remaining beans and stir into chili.

Bring to a boil, lower heat and simmer for about 20-30 minutes.

Serve with toppings if desired.

 

Nutrition:

317 calories, 5 grams fat, 25 grams carbohydrates, 9 grams fiber, 2 grams sugar, 28 grams protein

 

Strawberry Cheesecake Protein Shake

By: Snap Fitness

Tired of drinking the same boring, bland tasting proteins shakes? Try this Strawberry Cheesecake Shake to spice things up.

 

Ingredients: 

 

1 Scoop Vanilla Protein Powder

8 ounces Unsweetened Vanilla Almond Milk
2 ounces water
3-4 frozen strawberries
1 tablespoon Sugar Free Jell-O Cheesecake Pudding powder

Directions:

 

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

5 Benefits of a Balanced Diet

By: Snap Fitness

Balance is a crucial element of success to any workout goal, whether looking to build muscle, lose fat, or improve athletic performance. It is a crucial aspect of every part of our lives, between balancing free time to maximize potential extra visits to the gym to balancing our caloric intake. It all plays a big role in the results we will see.

 

A well-balanced diet provides important vitamins, minerals, and nutrients to keep the body and mind strong and healthy. Eating well can also help ward off numerous diseases and health complications, as well as help maintain a healthy body weight, provide energy, allow better sleep, and improve brain function.  A diet with balance provides the body with the proper proportions of carbohydrates, fats, proteins, vitamins, minerals, and liquids. It is important to not eliminate any essential macronutrient, such as fats or carbohydrates, but be conscious of portion control.

  

1. Control Body Weight

 

Eating a healthy variety of nutrient-dense foods leaves less room for those calorie-dense foods that typically lead to weight gain. These would be such foods as, processed foods and fatty or sugary snacks that provide little nutritional value. The body has little use for these foods and will tend to store rather than use them for energy. Eating carbohydrates like whole grains, oats, vegetables, fruits, legumes, and quinoa that have a low glycemic index (ranking of carbohydrates on a scale from 0 to 100 based on how much they raise blood sugar levels after consuming) will allow the body to stay fuller over a longer period of time. These complex carbohydrates break down and release into the blood stream over an extended period of time preventing triggers in the brain to crave simple sugary snacks. Along with lean proteins (chicken, most seafood, eggs, lean cuts of pork, etc.), the metabolism can stay elevated longer limiting the feeling of hunger after a short time frame.

 

2. Fight Off Disease

 

When eating a balanced diet, essential nutrients will produce and help maintain key germ-fighting cells in the immune system, and greatly improve vascular function. The immune system relies heavily on blood flow, so better vascular function will help provide disease fighting cells to areas of need quickly. Deficiencies in certain nutrients can impair immune system function, such as vitamin A, B-vitamins, vitamin C, vitamin E, Zinc, and Iron. A diet filled with fruits and vegetables also increases the production of infection-fighting white blood cells and materials that help prevent bacteria and infections from attaching themselves to cells in the body.

Some of the most important aspects of a balanced diet is the reduction in risk of cardiovascular disease.  Vitamin C raises levels of good cholesterol (HDL) and lowers blood pressure, two very important potential stresses to the cardiovascular system that need to be monitored. Vitamin C also helps interfere with fat being converted to plaque in the arteries. Essential fatty acids also protect the body against damage from over-reactions to infection.  A balanced diet will limit the amount of excess body fat that can develop, which puts extra stress on the cardiovascular system eventually causing serious problems.

 

3. Have More Energy

 

The food we eat has a tremendous impact on the energy we have throughout the day. Nutrient-dense foods will digest and therefore be released into the system over a longer period of time. On the other hand, easily digestible food (sugary/simple carbohydrates) will digest much quicker, causing the body to feel hungry again in a much shorter time frame. This can cause spikes in the release of energy into the blood stream, immediately followed by lows. Ideally the goal is to maintain energy levels through the day without these extreme highs and lows. Eating well keeps our energy on a relatively level base from morning until night. Proteins can help provide satiety much more effectively then processed foods or simple carbohydrates. Every 3-4 hours consuming a source of protein can be a very important rule to live by to prevent unnecessary snacking. Also, make sure to increase healthy fats, which the body will use for energy more compared to unhealthy saturated and trans-saturated fats. These unhealthy fats can make you feel sluggish as the body fights to break it down and absorb harmful byproducts. Food that is also iron-rich, like dark leafy greens, can also help provide a boost in energy because iron helps deliver oxygen to working muscles and the brain, which is what they run on.

 

4. Sleep Better

 

There are few things our bodies need more then sleep. It allows our muscles to recover and replenish from the day’s activities and workouts. Sleep will rejuvenate the brain and its ability to function at a high level for the next day. Without it we feel sluggish, energy levels remain low, focus and concentration levels are affected, and cravings for less beneficial food are triggered. Poor eating habits often cause stomach and digestive issues due to the toxins that may be released into the blood system. Raised acidity can also put strain on the digestive system, making it very difficult to get a good night’s sleep. It is important to not overeat at nighttime, which many people are guilty of due to poor eating habits during the day.  Making sure meals are spaced out effectively becomes an important rule once again. We do not want our bodies starving by the end of the day and have to make up for a lack of nutrients with a large dinner. It makes it extremely difficult for the body to prepare for sleep when it is working hard to digest a large quantity of calories.  Plan the next day out, so you don’t run into a situation that leads to a sleepless night.

 

5. More Brain Power

 

What could possibly be more important than our brains? We have an opportunity to keep it healthy and functioning at a high level based on our eating habits. Omega 3 fatty acids provide a number of important benefits, such as improved memory and the ability to learn.  They also help fight against debilitating mental disorders, for example depression, dementia and schizophrenia. Foods such as, salmon, walnuts, avocado, and kiwi contain these important fatty acids. Omega3s can provide long term benefits to support synaptic plasticity which is how our memory and learning are developed and possibly improved. So make sure they become an essential part of your diet for a clear and highly functioning brain.

 

Healthy & Delicious Thanksgiving Dishes

By: Snap Fitness

Whether you're following a special diet or just want to take it easy on Turkey Day, try these simple, lighter takes on classic Thanksgiving recipes.

  

1. Gluten-Free: Wild Rice and Quinoa "Stuffing"

This recipe tastes like real-stuffing and would be a treat for any gluten-free guest at your seasonal feast.

 

Pin it for later. 

  

2. Butternut Squash Soup

This butternut squash soup is vegan and full of vegetables. 

 

Pin it for later.

 

3. Stuffed Sweet Potato

Sweet potatoes are full of healthy vitamins and fiber. By filling them with vegetables and a small amount of cheese, you’ll have a light yet filling meal. 

 

Pin it for later.

 

4. Spaghetti Squash 

For all of you watching your carb intake, or with a gluten allergy who are on a mission for a pasta substitute, we have a solution.

 

Pin it for later.

 

5. Healthy Apple Crisp 

In this version, apples are tossed with honey and topped with an oat and walnut mixture

 

Pin it for later. 

 


 

What's your favorite Thanksgiving food? Tell us on our Facebook or Twitter.

Deep Green Sandwich Recipe

By: Snap Fitness

This satisfying sandwich is full of healthy fats and dark green veggies. Pile as much
kale, spinach, or spring mix as you can onto your sandwich to make this almost a salad
in disguise.


Serves 2


Deep Green Sandwich


1 avocado, mashed
1 tablespoon fat-free feta cheese
2 teaspoons fresh lemon juice
Coarse kosher salt
4 slices whole grain bread, toasted
2 radishes, thinly sliced
1 cup Kale, spinach, spring mix, or any combination of the three


In a small bowl, combine avocado, feta, and lemon juice. Season lightly with salt.
Spread the avocado mixture onto two slices of bread. Top with sliced radishes, leafy
greens, and another slice of bread.

 

Push vs. Pull Workout

By: Snap Fitness

This workout targets opposing muscle groups for a really quick and tough workout. It also is a challenge because we don’t count reps – just work as hard as you can for one minute, then you get a 30-second break. The exercises alternate between pushing motions and pulling motions so everything is getting hit.

 

Make sure you’re warmed up then have at it!

 

Here’s how the workout goes:


Do the first “Push” exercise.
Take a 30-second break.
Do the first “Pull” exercise.
Take a 30-second break.
Do the second “Push” exercise and keep going until you’re done with all five from each list.

*If you think you can start over and try a second round, go ahead!

 

             Push                                                 Pull              .     

1)     Push-ups                               1)     Pull ups or Assisted Pull ups

2)     Push Press                            2)     Upright Row

3)     Leg Press                              3)     Dead Tread (running on the treadmill belt without turning it on)

4)     Tricep Rope                          4)      Close grip reverse curl (bar or dumb bells)

5)     Chest Press                          5)      Low Row

 

Strength/Cardio Combo Workout

By: Snap Fitness

This is a great combination workout of strength and cardio for when you want a little bit of everything!

Start with a .5-mile warm-up of light to moderate jogging to get the heart rate up and muscles warm. 

Once the warm-up is done, the workout will proceed as follows:

 

Complete each exercise for 30 reps:

 

1. Chest press  (machine, dumbbell, smith)

2. Pull-up or Pull-down machine

3. Fit Ball crunches (hold at the top for a three-count squeeze)

4. Leg Press 

5. Push-up

6. Bicep curl plus overhead press combo (alternating arms or same time is fine)

7. Hang Clean

8. Lunges (15 each leg)

9. Cable twist abs (30 each side)

 

The twist in this workout is that you have a .25-mile run between each exercise!

 

Once you’ve finished each move, end with a .5-mile cool-down run if you’re tired or go as hard as you can to the finish if you’re feeling strong!

 

Total of: three miles covered and 300 reps!

 

Healthy Apple Crisp

By: Snap Fitness

Apple Crisp is the perfect choice if you’re looking for a healthy dessert that doesn’t taste like a healthy dessert. In this version, apples are tossed with honey and topped with an oat and walnut mixture (free of refined sugar and flour) making it healthy enough for any time of the day. Each serving has just over 200 calories and 4 grams of fiber.

  

Servings: 6

 

Healthy Apple Crisp

 

Ingredients:

4 apples, peeled and chopped

1/4 cup honey

juice from 1/2 lemon

3/4 cup oats

1/2 cup chopped walnuts

1 tsp cinnamon

pinch of salt

3 Tbsp butter

 

Instructions:

Heat oven to 375 degrees. Lightly butter an 8x8-inch baking dish.

In a medium-sized bowl, combine chopped apples, honey and lemon juice and place into prepared baking dish.

In a small bowl, combine remaining dry ingredients and with your fingertips, blend together butter with oat mixture until well-combined.

Sprinkle mixture over apples and bake for 30-35 minutes, or until oat mixture is golden brown. 

 

The Truth Behind Good Nutrition

By: Snap Fitness

Who loves food? We all love to eat, but more often than not, our nutritional habits seem to be the major limiting factor when it comes to achieving the body we want. 

  

As a personal trainer, I have heard clients say time and time again that ''my diet is perfect but I am still over weight,” "I make good food choices but I feel tired and sluggish,'' or ''I eat really well but I have high cholesterol and high blood pressure.'' Although it is possible that someone can eat ''really well'' but still be low in energy, overweight, and have a host of lifestyle-related diseases, it's not very likely.

  

So what is good nutrition? Some people think it's eating fewer carbs or less sugary deserts; others think it means eating more fruits and vegetables while decreasing their meat intake. Or there are folks who believe in the popular fad diets that are so catchy, but most will be incomplete or just flat out wrong.

 

A good nutrition plan will always properly control energy balance, which is basically the relationship between all sources of energy intake (food calories taken into the body through food and drink) and energy output (calories being used in the body for our daily energy requirements). It also provides nutrient density. Nutrient-dense foods are ones that provide substantial amount of nutrients with only the necessary calories. Good nutrition also achieves health, body composition, and performance goals. Last but certainly not least, a good nutrition plan is honest and outcome-based. This means basing your nutritional decisions on specific, measurable outcomes instead of nebulous definitions of what's ''good'' or ‘’correct.” So, if you don't have the health profile or the physique that you desire, maybe it's time you re-think your nutrition plan.

 

Lucky Seven Workout

By: Snap Fitness

Seven is the number to remember here! You’ll do seven reps of seven different exercises for seven rounds. This full-body workout combines exercises that will leave you dripping in sweat and feeling great! The name ‘Lucky 7’ explains it just perfectly — seven of my all-time favorite exercises in one killer workout!

 

Here are the seven moves:

#1. Barbell Squats

#2. Burpees

#3. Dips

#4. Box Jumps

#5. Deadlifts

#6. Push Ups

#7. Knees To Elbows

 

Do this routine seven times. Good luck!

 

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