Snap Fitness Health & Fitness Blog

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3 Healthy Choices To Make This Thanksgiving

By: Snap Fitness

We all have our favorite Thanksgiving food: turkey, stuffing, mashed potatoes … and you can’t forget pumpkin pie! There are so many delicious options when it comes this holiday meal. While it’s ultimately a day for spending time with loved ones, it’s easy to overstuff yourself with all that’s offered on the kitchen table.

 

Avoid the stomachache and follow these three easy tips:

 

Eat breakfast. Instead of waiting around all day for the big meal, have a light meal in the morning. This will control your appetite so you aren’t starving when the turkey comes out of the oven. We recommend a small bowl of oatmeal or Greek yogurt with a banana.

 

Two words: portion control. This is important for all your meals, not just on Thanksgiving! Your plate shouldn’t be a pile of mashed potato mountains with rivers of gravy running through. Start with one scoop of your favorite dishes and healthier options, like white turkey meat, vegetables, and mashed or sweet potatoes. The golden rule to follow: Don’t give into temptations for second helpings. This applies to beverages, too!

 

Converse with your neighbors. This is a great way to break up your meal so you’re not inhaling your food. Snag a seat by an extended family member or someone you haven’t seen in awhile to catch up. Instead of focusing on your next bite of stuffing, you can savor a rich conversation and embrace the holiday spirit.

4 Benefits of Peanut Butter

By: Snap Fitness

Peanut butter lovers unite! Since November is Peanut Butter Lovers month, we decided to share some benefits of America's favorite nut butter. 

 

Protein

To stay on the healthy end of the peanut butter consumption scale, stick with 2 tablespoons of peanut butter. Just 2 tablespoons pack in 7 grams of protein.  As a protein-rich food, when you eat peanut butter you feel fuller for longer. It’s also good for building and repairing muscles, which is especially important after an intense workout.

 

Fiber Rich

Your 2-tablespoon serving of peanut butter not only packs in lots of protein, but also gives you 2 grams of fiber.  Fiber is important for helping you feel fuller longer and supporting digestion.

 

Healthy Fat

A common worry about eating peanut butter is the fat content. However, peanut butter contains more unsaturated fat than saturated fat. This means, it’s actually a great source of healthy fats. A healthy body needs a good supply of healthy fats.

 

Helps With Weight Loss

Peanut butter is a high calorie food, however, when adding it to meals or snacks. Protein and quality fat will keep you satisfied plus, stabilize blood sugar. This will limit or reduce sugar cravings throughout the day.  

 

Try to incorporate peanut butter into your breakfast by adding it to toast or by making one of the shakes below.

 

Peanut Butter Banana Oatmeal Protein Shake

 

Chocolate Peanut Butter Protein Shake 

 

Peanut Butter and Jelly Protein Shake

 

 

Buying The Right Peanut Butter

Not all peanut butters are made the same, so shop with care. Don’t just go by the percentage of fat. This will be fairly similar across most brands and is not the best indication of whether a peanut butter is good for you. Here are some quick little tips to help you make a decision.

 

All Natural Peanut Butter

Buy all natural peanut butter if you want to minimize your intake of unhealthy fats. Natural nut butters usually have peanuts as their main ingredient while others can sometimes contain other artificial ingredients and added oils to enhance the taste and decrease production cost.

 

Sugar

The sugar content on the peanut butter is a key factor. Commercial peanut butter brands can have up to 250 mg more sugar than natural brands per tablespoon.

 

Sodium

Look out for the sodium content on the ingredients list on your peanut butter. Again, natural brands usually have less sodium. Look for brands that contain 100 mg or less.

 


 

What's your favorite thing to add peanut butter to? Tell us on our Facebook or Twitter.

 

Lemon Dill Salmon Wraps

By: Snap Fitness

These lemon dill salmon wraps are a great alternative if you’re missing mayo-heavy
sandwiches. Salmon is full of healthy fats and protein. The yogurt sauce is both creamy
and tangy and adds another protein boost. Look for a wrap that comes in around 100
calories and has at least 25% of your daily fiber to keep this meal light and healthy.


Lemon Dill Salmon Wraps


1 pound salmon filets
Olive oil
Coarse kosher salt and freshly ground black pepper
4 high fiber, whole wheat sandwich wraps
2 cups baby arugula or spring salad mix
1 cup cherry tomatoes, halved
1/2 cup 0% fat plain Greek yogurt
2 teaspoons fresh lemon juice
2 teaspoons chopped fresh dill


Preheat the broiler to high and place an oven rack in the second from the top position.
Place salmon on a baking sheet or broiler pan. Drizzle lightly with olive oil and season
with salt and pepper. Broil the salmon about 6 inches from the heat until cooked
through, about 20 minutes, depending on how thick your salmon is.


To assemble the wraps, divide arugula, salmon, and tomatoes evenly down the middle
of the wraps. In a small bowl, combine yogurt, lemon juice, and dill, then spoon over the
top of the filling. Fold in one side of the wrap, fold up the top, then fold in the other side.

 

Chocolate Covered Strawberry Protein Smoothie

By: Snap Fitness

Take your protein shake to a whole new level with this surprisingly nutritious chocolate covered strawberry protein shake.

 

Ingredients:

 

1 small avocado; removed from skin and pitted

1 cup frozen strawberries

1 Tbsp. cocoa powder

1 scoop vanilla protein powder

2 cups coconut milk

 

Directions: 

 

Combine all ingredients in a blender and blend until smooth.

Enjoy immediately! 

 

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Guide to Seasonal Fruits and Vegetables

By: Snap Fitness

Seasonal produce is often more flavorful and more affordable than out-of-season produce.  Keep this guide handy when planning healthy, delicious, and budget-friendly meals year-around.

 

Winter

Apples

Beets

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Chard

Collard Greens

Grapefruit

Kale

Leeks

Lemons

Lettuce

Onions

Oranges

Parsnips

Potatoes

Pumpkins

Rutabagas

Spinach

Sweet Potatoes

Turnips

Winter Squash


 

Spring

Apricots

Artichokes

Arugulas

Asparagus

Beets

Broccoli

Celery

Cabbage

Green Onions

Kale

Peas

Radishes

Rhubarb

Spinach

Squash

Snow Peas

Strawberries

Zucchini


 

Summer

Bell Peppers

Blackberries

Blueberries

Butter Beans

Cantaloupe

Corn

Cucumbers

Eggplant

Field Peas

Figs

Grapes

Green Beans

Honeydew

Hot Peppers

Okra

Peaches

Pears

Plumes

Raspberries

Squash

Tomatoes

Sweet Potatoes

Watermelon Zucchini


 

Fall

Apples

Beets

Broccoli

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Collard Greens

Pumpkin

Rutabagas

Sweet Potatoes

Tomatoes

Turnips

Winter Squash 


 

What's your favorite produce currently? Tell us on our Facebook or Twitter.

All About Legs Workout

By: Snap Fitness

My favorite muscle group to lift is my legs. Your legs make up the larges muscles in your body, which means you can burn way more calories working your bottom half than you will your top.

 

What do you know about training your legs? Here are a few tips to get started and an example workout to try:

 

Prioritize your weaknesses.

If your quads are weaker than you hamstrings. Than focus on quads first, while you are feeling you strongest.

 

Tailor your rep ranges to your goals.

To put on size, use weights heavy enough to allow failure with 6-8 reps. To lean out and tighten up try 12-15 reps.

 

Take differences into account.

Calf muscles tend to be smaller and slower to develop than glutes, hamstrings, and quads.

 

Quad Focus — Total Leg Workout:

Front squat: 3-4 sets of 10-12 reps

Step-ups: 3-4 sets of 12-15 reps

Stiff-leg dead lift: 3-4 reps of 12-15 reps

Seated calf-raise: 3 sets of 15-30 reps

 

Hams Focus — Total Leg Workout:

Squat: 3-4 sets of 10-12 reps

Good morning: 3-4 sets of 10-15 reps

Leg extension: 3-4 sets of 12-15 reps

Butt blaster: 3 sets of 12-15 reps

 

Glutes Focus — Total Leg Workout:

Squat: 3-4 sets of 10-12 reps

Cable kick-backs: 3-4 sets of 15-20 reps

Hack squat: 3-4 sets of 12-15 reps

Reverse-back extension: 3 sets of 8-10 reps

Standing calf-raise: 3 sets of 15-30 reps

 

Curbing Your Sweet and Salty Cravings

By: Snap Fitness

Are you a sweet craver, salty craver, or crave both?

 

When starting a clean-eating program, it gets really hard to stay focused when you start to crave sweets or salts. Like a drug, the cravings will stop when removed from your system after some time. But there is another reason you may crave sweets or salts. Your body is defiant of certain vitamins and minerals. When your body is lacking something important, it throws out signals, mostly mistaken for cravings.

 

If you crave the sweets, try adding a Magnesium supplement. The recommended amount consumed as a supplement should not exceed 350 milligrams per day. Good natural sources are spinach, soybeans, black beans, brown rice, and almonds.

 

If you prefer salty treats, try adding a Zinc supplement. The recommended amount consumed as a supplement should not exceed 40 milligrams per day. Good natural sources are beef, crab, turkey, pork, wild rice, and shiitake mushrooms.

 

Spaghetti Squash Casserole

By: Snap Fitness

Spaghetti squash is a great seasonal ingredient to incorporate when you’re trying to
avoid noodles. This dish is naturally gluten free (just check your cheese if you’re using
pre-shredded) and can easily be made vegan by using a vegan cheese or omitting it
entirely. This casserole is made almost entirely of vegetables, so it’s great to eat an
hour or so before working out, then have a protein rich snack afterwards to help your
muscles recover.


Spaghetti Squash Casserole


1 medium spaghetti squash, halved and seeds removed
1 tablespoon olive oil, plus more for rubbing the squash
1 medium onion, chopped
8 ounces baby portobello mushrooms, sliced
1 clove garlic, minced
Coarse kosher salt and freshly ground black pepper
One 14.5 ounce can diced tomatoes, drained of excess liquid
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 cup shredded mozzarella cheese
Chopped fresh parsley (optional)


Preheat the oven to 400ºF. Spray an 8x8 baking dish with cooking spray and set aside.
Rub the cut side of the squash lightly with olive oil and season with salt and pepper.
Place both halves cut side up on a baking sheet and bake until tender when pierced
with a fork, 50-60 minutes. Remove from the oven and allow to cool slightly before
scraping the insides of the squash with a fork to remove the stringy flesh. Place the
squash “noodles” in a large bowl and set aside.

 

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5 Best Fall Protein Shakes

By: Snap Fitness

These five protein shakes are perfect for this autumn weather! They include pumpkin, apple, and cinnamon flavors. 

 

1.  Apple Pie Protein Shake

Satisfy your sweet tooth with this healthy protein shake that tastes like apple pie.

 

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2.  Pumpkin Protein Shake

Pumpkin is a fall-time favorite when it comes to flavors.

 

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3.  Caramel Apple Protein Shake 

Fall wouldn’t be what it is without the combination of caramel and apples. There is truly no better merriment of flavor than these two unique tastes! 

 

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4.  Pumpkin Pie Protein Smoothie

Kick off fall with this delicious pumpkin pie protein smoothie that will take your taste buds to new heights.

 

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5.  Cinnamon Roll Protein Shake

If you have a cinnamon roll craving but don’t want to ruin your diet, try this delicious protein shake. It will satisfy your sweet tooth any time of the day.  

 

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What fall protein shake is your favorite? Tell us on our Facebook or Twitter.

 

Buns of Steel Workout

By: Snap Fitness

A lower-body circuit is just as important as a upper-body circuit. You use your quads and hamstrings for functional movements, such as putting groceries away in your kitchen. It’s important to continually strengthen them.

 

In the lower-body circuit, warm up with elbow-to-knee squats. After you go through the circuit twice, end with a speed walk. This increases your heart rate, which means an increase in calorie burn, and works out any soreness from muscle fatigue.

 

Do this circuit twice through:

Elbow-to-knee squats – two sets of 30

Cable kick back – two sets of 15

Ball bridge – two sets of 30 

Lunges length of gym (down and back is 1) - three times

Weighted elbow to knee squats – two sets of 30

Speed walk on incline of 10% for five minutes

 

Posts 31 - 40 of 496