Snap Fitness Health & Fitness Blog

Posts 21 - 30 of 547

National Heart Awareness Month

By: Snap Fitness

Having a healthy heart is key in preventing diseases and heart related issues. There are three major components to having a healthy heart:

 

1.     Exercise daily

The more a person works out, the more efficiently the heart can pump blood and oxygen to the working muscles. Here are some great heart-healthy workouts:

  • HIIT training: Doing high-intensity interval training (HIIT) increases calorie burn, strengthens the heart to work anaerobically, and expands the fat-burning zone (anaerobic zone).  
  • Weight lifting: Lifting weights help build muscle mass, which helps burn fat. 
  • Running: Invertal training is highly effective in improving cardiovascular fitness.
  • Cycling: If running puts too much pressure on your joints, cycling is a great alternative to boost your cardiovascular fitness.

Try alternating between 2 or 3 of these cardio options to keep your workouts exciting and constantly challenge your fitness abilities.

 

2.     Eat wholesome foods

Load your grocery cart with fruits, vegetables, whole grains, legumes, and lean meats. These things provide your body with the nutrients it needs to function properly. Avoid trans-fats at all costs! These can be found in:

  • Crackers
  • Margarines
  • Packaged snack foods
  • Deep-fried foods
  • Fast foods
  • Bakery products
  • “Partially hydrogenated” foods

Focus on adding foods that are similar to how they are found in nature. When you pick up an item at the grocery store, ask yourself, "Did this come from a farm or a factory?" 

 

3.    Avoid smoke and tobacco!

We are all aware of the negative affects smoking and tobacco have on the body. Maybe you or someone you know just has a cigarrette when they drink. It is important to know that even one cigarrette once in a while is still harmful to the heart and blood vessels. Second hand smoke does the same thing so try to avoid it at all costs. 

 

Start implementing these three things in your life today! 

 

 

15 Superfoods for Weight Loss

By: Snap Fitness

Here is a list of superfoods for a super YOU!

 

1. Black Beans

- Loaded with protein and zero saturated fats.

- Add with brown rice for a healthy and harty protein/carb combo.

 

2. Oats

- High in fiber, boosts metabolism, and burns fat.

- Start of your morning with whole grain oats and fruit.

 

3. Avocado

- Packed with healthy fats, fiber, and protein.

- Avocado is very tasty with eggs.

 

4. Salmon

- Lean protein and packed with monounsaturated fats.

- Have it by itself or throw it in a sandwhich or salad.

 

5. Blueberries

- Anti-aging and a high fiber content for low calories.

- Toss in your next smoothie!

 

6. Broccoli

- Also high fiber content with less than 30 calories per serving.

- Eat it raw, steamed, or roasted but don't ruin it with ranch sauce.

 

7. Brown Rice

- Healthy carb that burns fat and boosts metabolism.

- Pair with chicken for a great post-workout meal.

 

8. Pear

- Has 15% of your daily fiber intake.

- The peeling contains most of the fiber.

 

9. Grapefruit

- Contains 90% water.

- Grill your grapefruit to bring out more flavor with the natural sugars.

 

10. Kidney Beans

- High in protein and in resistant starch.

- Kidney beans taste great in chili!

 

11. Almonds

- Contain healthy fats to slim down.

- Swapping out crackers for almonds can do wonders.

 

12. Green Tea

- Contains antioxidants that burn fat and calories.

- Drink 3-5 cups a day to lose weight.

 

13. Lentils 

- A half-cup serving contains 3.4 grams of resistant starches that burn fat and boost metabolism.

- The ways to eat lentils are endless. Cook them up and add to your favorite dish to get all the lentil nutrients.

 

14. Banana

- One banana contains a whopping 12.5 grams of resistant starches.

- Mush a banana into a bowl, put it in the freezer until it is an ice cream-like texture, and enjoy your healthy ice cream.

 

15. Eggs

- Loaded with protein that curbs your appetite.

- Make sure you have hard-boiled eggs packed in your lunch for a quick and nutritious snack.

 


 

What's your favorite superfood? Tell us on our Facebook page!

 

Quinoa-Stuffed Peppers

By: Snap Fitness

Most of us know that quinoa is a super-nutritious grain (that’s actually a seed, but it’s typically categorized as a grain) - full of protein and fiber. I’m often asked, “How can I make quinoa that my kids will eat?” This is the way. Quinoa is cooked with a combination of broth and salsa (yes, salsa!) and combined with black beans, stuffed into peppers and topped with shredded cheese. It’s a delicious meal that’s vegetarian, gluten-free and definitely family-friendly!

 

Ingredients:

1 cup quinoa

1/2 cup salsa (use a watery salsa, like salsa verde)

1/2 cup water

1 cup broth (chicken or vegetable)

2 red bell peppers

1 15-oz can black beans, rinsed

1/2 cup shredded cheddar cheese

chopped cilantro (optional)

 

Instructions:

Heat oven to 400 degrees.

Stir together quinoa, salsa, water and broth in a small pot.

Bring to a boil, cover and reduce heat to low. Cook for about 15-20 minutes, until water has been absorbed.

While quinoa cooks, cut peppers in half, lengthwise and remove seeds.

Bake for about 15 minutes, until slightly charred.

When quinoa is done cooking, stir in black beans and season with salt and pepper if necessary.

Fill pepper halves with quinoa mixture (you’ll have some leftover) and top with shredded cheese.

Bake for another 5-10 minutes, until cheese is melted.

Garnish with chopped cilantro if desired.

 

Nutrition: (4 servings, 1 pepper each)

262 calories, 7 grams of fat, 38 grams carbohydrates, 7 grams fiber, 4 grams sugar, 14 grams protein

 

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.

Pecan Pie Protein Shake

By: Snap Fitness

Enjoy your National Pie Day the healthy way! 

 

Ingredients:

 

1 cup unsweetened vanilla almond milk
1 scoop vanilla protein powder isolate
1/2 teaspoon pure vanilla extract
3/4 teaspoon maple extract
1 Tablespoon pecans, chopped
5 cubes of Ice
1 Tablespoon Cool whip free
1 square low fat graham cracker, crushed

 

Directions: 

Combine all ingredients in a blender and blend until smooth.

Enjoy immediately!

Vegetarian Quinoa White Chili

By: Snap Fitness

This meatless chili is hearty and filling. Leave the toppings off to keep it vegan or add
more broth if you prefer a looser chili.


Vegetarian Quinoa White Chili


1/2 cup quinoa, rinsed
1 cup water
1 tablespoon olive oil
1 large onion, chopped
2 cloves garlic, minced
1 jalapeño pepper, seeds and ribs removed, minced
2 teaspoons ground cumin
2 teaspoons chili powder
2 15 ounce cans white kidney beans (cannellini beans), rinsed and drained
1 15 ounce can garbanzo beans (chickpeas), rinsed and drained
2 cups low sodium vegetable broth
1 cup frozen corn
1 tablespoon fresh lime juice
Coarse kosher salt and freshly ground black pepper
Monterey Jack Cheese (optional)
Fresh cilantro (optional)
0% plain Greek yogurt
Whole grain tortilla chips


In a 2 quart saucepan, bring quinoa and water to a boil over high heat. Cover, reduce
the heat to low, and simmer until the water is absorbed, about 15 minutes.
Meanwhile, heat olive oil in a large pot or dutch oven over medium high heat. Add the
onion and cook, stirring, until softened, 5 minutes. Reduce the heat to medium and add
the garlic and jalapeño. Cook, stirring, for one minute. Add the cumin and chili powder
and cook, stirring, for another minute.


Add the beans, broth, corn, lime juice, and quinoa. Season with salt and pepper and stir
gently to combine. Bring the mixture to a boil, reduce the heat, and simmer uncovered,
stirring occasionally, for about 30 minutes. If you prefer your chili more like soup, add an
additional cup or two of broth.


Serve chili in bowls topped with a sprinkling of monterey jack cheese, fresh cilantro, and
crushed whole grain tortilla chips, or swirl in a spoonful of plain Greek yogurt.

 

8-Minute Abs

By: Snap Fitness

A strong core is great for good posture, preventing back pain, and will also give you that solid six-pack you have been dreaming of! Combine this simple core workout with a healthy diet and cardiovascular exercise and you will have a tight strong core in no time!

 

Put a timer on for eight minutes and repeat as many rounds of the following workout as you can. Short rests only when needed.

 

50 Russian Twists

40 Bicycle Crunches

30 Ankle Taps

20 Leg Raises

10 Butterfly Sit-Ups

 

Finish with a plank; max time - three rounds

 

Feel the burn, love the burn!

 

 

Drink Your Water!

By: Snap Fitness

What do plants, fish, tigers, and humans have in common?

Water! All living things require water to grow, function, and survive.

 

Benefits of water:

  1. Healthy heart
  2. Diminish toxins from body
  3. Healthy and glowing skin
  4. Natural energy booster
  5. Reduces risk of cancer
  6. Great for joints, pains, and aches
  7. Fights infection
  8. Builds immune system
  9. Promotes regularity and helps digestion
  10. Helps lose weight

 

(If you are thirsty, chances are you are already dehydrated.)

 

Effects of dehydration

  1. High cholesterol
  2. Fatigue
  3. High blood pressure
  4. Bladder or kidney problems
  5. Constipation
  6. Premature aging
  7. Weight gain
  8. Stiffness or pain in joints

 

How much water should you drink daily?

- On average, drink 8 8-ounce glasses of water. This will change depending on exercise, breastfeeding, pregnancy, and illnesses.

 

Fact: The average human body is made up of 50-65% water. 

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.

Posts 21 - 30 of 547