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.
· Benefits eyes, skin, and teeth.
· Sweet potatoes and carrots are good sources of vitamin A.
· Benefits immune system, iron absorption, and energy production.
· Found in eggs and poultry.
· Strengthens blood vessels, increases skin elasticity, anti-oxidant function, and iron absorption.
· Dark leafy greens and bell peppers provide vitamin C.
· Good for strong, healthy bones.
· Found in fish like salmon and tuna.
· Provides protection from free radicals and improves blood circulation.
· Found in sunflower seeds, almonds, and cooked spinach.
· 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.
· 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.
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
- Heat oil in a large skillet over medium-high heat.
- Add shrimp, minced garlic, and red pepper flakes.
- Cook, stirring occasionally, until shrimp are pink and tender, about 3-4 minutes.
- Reduce heat. Stir in vegetable broth and lemon juice, season with salt and pepper. Bring to a simmer.
- With a vegetable spiralizer, spiralize zucchini into a large bowl, set aside.
- Drain shrimp and liquid slightly, leaving about 2-3 tablespoons of the broth, pour over zucchini noodles.
- Garnish with freshly grated parmesan, toss and serve immediately.
Success Spotlight: Chelsea from Barrington, New Zealand
“I joined Snap Fitness a few years ago when I realized that the lifestyle I was living was very toxic and something needed to change. I became a member at Snap Fitness Barrington in April 2013, and I've never looked back.
The staff welcomed me with open arms and gave me an excellent workout plan - a definite challenge, but fun at the same time! Because of this, I managed to lose 4 kilograms (8.8 pounds) in the first four weeks.
Snap Fitness is not like every other gym. It's always tidy, refreshing, and above all, welcoming. It can be intimidating joining a gym for the first time, but I've never felt insecure or judged by the other members or staff. Snap Fitness has helped me transform into a happier and healthier version of my former self. It has given me a reason to put time and effort into making myself a better person. Who wouldn't love that?!”
We are so proud of Chelsea for her dedication and perserverence. After joining Snap Fitness, she completely transformed her health and fitness routine.
Be an inspiration to others in Snap Nation and share your story with us here!
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
- 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
- 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
- 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
Relax and Treat Yo' Self
In honor of National Relaxation Day, we challenge you to take a few moments to yourself and focus on relaxing! Here are 30 quick and easy ideas to help you escape the busyness of everyday life. Read on and relax! Comment below and let us know some of your favorite ways to treat yo’ self.
- Take a bubble bath
- Go for a walk/run
- Read a book or magazine
- Go to the park and enjoy nature
- Indulge in your favorite treat
- Get a massage
- Curl up with a hot cup of something
- Put on your favorite playlist and dance around
- Cook/bake a new dish
- Watch a good movie
- Meet a friend for coffee
- Spend time with pets
- Clean your environment
- Do something artistic
- Get a manicure or pedicure
- Buy yourself some flowers
- Write down what you are thankful for
- Pamper yourself with a face mask
- Watch your favorite Olympic event
- Lay in a hammock with a good book or just watch the sky
- Find a relaxing scent
- Watch the clouds/stars
- Go to a body of water
- Light a candle
- Cheer on your favorite sports team
- Buy new workout clothes/shoes
- Take a well-deserved nap
- Drive somewhere new
- Change into your comfiest sweats and t-shirt
- Take a break from technology for a couple hours
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:
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.