Snap Fitness Health & Fitness Blog

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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!



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)



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! 




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



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.

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.



- 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.

Achieve your New Year's Resolutions

By: Snap Fitness

A new year means new goals! No matter what you want to accomplish, the most important aspect to reaching your goals is staying motivated and dedicated.


Here are some tips to keep in mind:


• A goal without a plan is just a wish. Don’t just think about what you want to do; go out there and make it happen!
• Envision your future. Think about where will you be in five or 10 years. Think about where you want to be and work towards that long-term goal.
• Find your passion and connect with it. When you have meaningful intentions it is easier to follow through with something.
• Take control of your goal. The only thing stopping you from your goal is YOU!
• Write down your goals. Post them where you will see them every day as a reminder.
• Invest your time and effort into attaining your goals. Time management is key, especially when you have a lot of your plate.
• Find a supporter that will encourage you through the process. Support from another person can go a long way. It also gives you the mentality that you cannot let that person down as well.
• Trust the process! If you make the time, effort, and energy for your goals, good things will come!



How are your resolutions coming along so far in 2015? Share them with us on our Facebook page!

Posts 41 - 50 of 562