Fitness is only one part of good health! From recipes to quick snacks, we have plenty of nutrition tips to keep you energized for not just your workout, but your entire day.


Understanding Vitamins


Make sure that you are getting all the essential vitamins and minerals in your diet! Read on to learn what roles different vitamins and minerals play in your health, as well as what foods you should be eating to ensure that you're getting them.


Vitamin A

·      Benefits eyes, skin, and teeth.

·      Sweet potatoes and carrots are good sources of vitamin A.


Vitamin B

·      Benefits immune system, iron absorption, and energy production.

·      Found in eggs and poultry.


Vitamin C

·      Strengthens blood vessels, increases skin elasticity, anti-oxidant function, and iron absorption.

·      Dark leafy greens and bell peppers provide vitamin C.


Vitamin D

·      Good for strong, healthy bones.

·      Found in fish like salmon and tuna.


Vitamin E

·      Provides protection from free radicals and improves blood circulation.

·      Found in sunflower seeds, almonds, and cooked spinach.


Vitamin K

·      Aids with blood coagulation.

·      Collards, kale, and Brussel sprouts are good sources of vitamin K. 



·      Benefits teeth and bones.

·      Milk, yogurt, and cheese provide high amounts of calcium.


Folic Acid

·      Helps with cell renewal and preventing birth defects in pregnancy.

·      Dried beans, peas, and avocado contain folic acid. 



·      Works to build muscle and maintain healthy blood.

·      Red meat and beans serve as excellent sources of iron. 



·      Good for fertility, immunity, and growth.

·      Zinc can be found in oysters, red meat, poultry, and beans.



·      Helps with glucose function and to maintain energy levels.

·      Green beans, nuts, and egg yolks are good sources of chromium.



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Zucchini Shrimp Scampi


Need a quick and easy dish for dinner tonight? This Zucchini Shrimp Scampi is light and loaded with flavor!



  • 2 tbsp. olive oil
  • 1 lb. shrimp, peeled and deveined
  • 3 cloves garlic minced
  • 1 tsp. red pepper flakes
  • 1/4 cup vegetable stock
  • 1 lemon, juiced
  • Salt and pepper to taste
  • 4 medium zucchini
  • Freshly grated parmesan



  1. Heat oil in a large skillet over medium-high heat.
  2. Add shrimp, minced garlic, and red pepper flakes.
  3. Cook, stirring occasionally, until shrimp are pink and tender, about 3-4 minutes.
  4. Reduce heat. Stir in vegetable broth and lemon juice, season with salt and pepper. Bring to a simmer.
  5. With a vegetable spiralizer, spiralize zucchini into a large bowl, set aside.
  6. Drain shrimp and liquid slightly, leaving about 2-3 tablespoons of the broth, pour over zucchini noodles.
  7. Garnish with freshly grated parmesan, toss and serve immediately.


GUEST BLOGGER | Meet Brittany

Grounded by faith, family and flavorful food, Brittany is a self-proclaimed flavor genius passionate about inspiring others to live purposefully, mindfully and wholeheartedly.

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Every type of nut has nutritional qualities that can be a healthy part of your diet. Just remember, eat your nuts roasted, not salted, and keep in mind that a serving size is 1 ounce. This is broken down into how many nuts that equates to below. Grab a handful of nuts and enjoy the many health benefits they bring!



  • 23 almonds per ounce/163 calories
  • Most nutritionally-dense nut
  • Good source of calcium, iron, fiber, vitamin E, riboflavin, magnesium, phosphorus, and manganese


Brazil Nuts

  • 7 Brazil Nuts per ounce/205 calories
  • Fiber keeps digestive system performing smoothly and keeps the heart healthy
  • Good source of selenium, vitamin E, fiber, magnesium, thiamin, copper, phosphorus



  • 18 Cashews per ounce/163 calories
  • Iron maintains healthy hair, nails, and skin
  • Good source of magnesium, phosphorus, copper, iron, protein



  • 20 Hazelnuts per ounce/178 calories
  • Helps produce healthy white and red blood cells
  • Good source of magnesium, copper, manganese, phosphorus, vitamin E, selenium, fiber


Macadamia Nuts

  • 11 Macadamia nuts per ounce/204 calories
  • Monounsaturated fats help lower cholesterol and reduce heart disease risk
  • Good source of magnesium, thiamin, potassium, manganese



  • 28 peanuts per ounce/166 calories
  • Help maintain healthy skin, hair, and nails
  • Protein, niacin, vitamin E, folate, magnesium, phosphorus, manganese, copper



  • 19 pecan halves per ounce/199 calories
  • Help guard against infection and may help protect against cancer
  • Good source of fiber, magnesium, phosphorus, copper, zinc, manganese


Pine Nuts

  • 160 per ounce/188 calories
  • Helps sharpen vision and boost immune system
  • Good source of vitamin E, vitamin K, magnesium, phosphorus, potassium, zinc, copper, manganese



  • 49 pistachios per ounce/161 calories
  • Monounsaturated fats help keep heart healthy
  • Good source of fiber, vitamin B6, phosphorus, copper, manganese



  • 14 walnut halves per ounce/173 calories
  • High in omega-3 fatty acids which can help prevent arthritis and depression
  • Good source of protein, vitamin B6, magnesium, phosphorus, copper, manganese, selenium


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Grain - Free Lemon Bars


These lemon bars are sure to delight! The perfect mixture of sweet and tart, this will be your new favorite summertime sweet!



For the crust:
7 tablespoons butter, melted

1 ¾ cup almond flour

½ cup coconut flour

2 tablespoons raw honey


For the filling:
3 eggs

½ cup honey

1 teaspoon lemon zest

1 teaspoon lime zest

1 tablespoon coconut flour

¼ cup lemon juice

¼ cup lime juice



1)    Preheat oven to 350° F.

2)    Combine crust ingredients in a bowl and mix until combined.

3)    Press dough into an 8x8 pan and bake for 12-14 minutes until golden brown.

4)    Remove crust from oven and set aside. Lower oven to 325°.

5)    Combine filling ingredients and pour over crust.

6)    Bake for 20 minutes and let cool.

7)    Enjoy!





Lauren Gaskills is an inspirational writer, speaker and food blogger whose passion is to inspire others to lead healthy, happy redeemed lives. Visit her at MakingLiftSweet.com

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Overnight Oats


You'll love this new twist on oatmeal! These Overnight Oats are so easy and taste great, perfect for mornings on the go. Plus, they’ll keep you full all morning long. You can also adjust this recipe to your liking, maybe add in some cocoa powder for a chocolatey taste or try a variety of berries!

  • ½ cup old fashioned rolled oats
  • 1 tsp chia seeds
  • 1 tbsp peanut butter
  • ½ tsp cinnamon
  • ¼ tsp vanilla extract
  • 1 banana or mix of berries
  • ½ cup unsweetened vanilla almond or soy milk

The night before, add all the ingredients to a small container (mason jars work great!) Wake up, shake it up, and enjoy. Let us know what you think and share your favorite version of overnight oats in the comments! 

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Everything You Ever Wanted to Know About Watermelon


  • The official name is Citrullus Lanatus of the botanical family Curcurbitaceae.
  • August is peak season for watermelon grown in Delaware, Indiana, Maryland, Virginia, and Washington.
  • One watermelon can feed up to 3 dozen people!
  • 100% of a watermelon is edible.
  • It ranks #1 on the budget-friendly fruit list, at only $0.14 per serving.
  • They’re great for keeping you hydrated, they are 92% water.
  • The rind is edible and is sometimes used as a vegetable.
  • The rind can be stir-fried, pickled, or stewed.
  • Watermelons are 70% flesh and 30% rind.
  • They are rich in vitamins A, B6, and C.
  • Be sure to wash your melons under clean, running water before cutting into them!
  • To choose a good watermelon:
    • Look for a firm, symmetrical watermelon without bruises, dents, or cuts.
    • Feel the weight, it should be heavy for its size due to water weight.
    • Check the bottom for a creamy yellow spot from where it sat as it ripened.
  • They are a good source of potassium.
  • To grow a watermelon, you need sun, bees, and water.
  • Farmers grow watermelon in rows that are 8-12 feet apart, and in raised beds about 4-12 inches high. Small watermelon plants from nurseries are transplanted into the soil beds composed of well-drained sandy soils.
  • Watermelons can be considered both a fruit and a vegetable.
    • It is classified as a fruit because it grows from a seed and has a sweet flavor.
    • It is classified as a vegetable because it is harvested and cleared from a field like veggies, and belongs to the same family as pumpkins and other vegetables.
  • Watermelons are a cousin to cucumbers, pumpkins, and squash.
  • The United States is currently ranked 6th in the world for watermelon production.
  • Florida, Texas, California, Georgia, and Indiana produce the most watermelons in the US.
  • There are over 300 different varieties of watermelon including seeded, seedless, mini, and yellow & orange.
  • Watermelon history dates back to the southern deserts of Africa where it still grows wild today.
  • The first recorded watermelon harvest was 5,000 years ago in Egypt.
  • The world’s heaviest watermelon was grown by Chris Kent of Tennessee. It weighed in at 350.5 pounds.
  • A watermelon takes 90 days to grow - from planting to harvesting.
  • Watermelon shelf life is 2-4 weeks after it was cut from the vine.

Watermelon not only taste great, but are a perfect addition to any healthy diet. Join Snap Fitness in celebrating National Watermelon day and enjoy some today!

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