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What is Muesli and Why Should You be Eating it?

09/27/2016

Some people confuse muesli with granola, but there are some distinct differences. Muesli is healthier, contains fewer calories and has less sugar. There are also a few versions, including gluten-free, toasted, untoasted and fresh Muesli, which is soaked in water or fruit juice overnight.

 

What makes Muesli a healthy breakfast? There’s a high amount of fiber and whole grains. Whole grains help keep you full all morning and aid in weight loss. Muesli also contains antioxidants, omega-3 fatty acids and the nuts in it are a great source of protein.

 

The best part about muesli? It’s versatility! You can eat it cold with milk, yogurt and fresh fruit. It can also be eaten hot like oatmeal (just add hot water and let sit for 3 minutes). Another option is to soak it overnight. This unleashes all the flavors and you can mix it into pancakes, muffins or even cookies.

 

For the healthiest muesli:

Choose unroasted

Watch the serving size (should only be ½ cup max)

Choose a variety that contains fewer than 10 grams of carbohydrates per serving

Contains a mixture of healthy fats

Has a low glycemic index

Contains less than 3 grams of saturated fat per 100 grams

 

The healthiest version of muesli is one that you make yourself! This enables you to know exactly what ingredients are in it. Check out the recipe below and customize it to your liking.

 

Muesli

(10 servings)

1 cup oats

½ cup raw almonds, chopped

½ shredded unsweetened coconut

1/3 cup sunflower seeds

1/3 cup pumpkin seeds

1/3 cup chia seeds

1/3 cup wheat germ

½ cup almonds, roughly chopped

4 tbsp. linseeds

2 tsp. cinnamon

 

Mix all ingredients together in a bowl, store in large glass jar an enjoy!

 

 

 

5 Foods You Should Be Eating to Lose Weight

09/25/2016

If you are trying to lose weight, you should be eating foods that are packed with nutrients that will fill you up, without all of the calories. Work to incorporate these five nutrient-dense foods in to your diet!

 Broccoli

The high fiber content in broccoli will leave you feeling full. Broccoli also has a high protein content, at about 4 grams per serving, which is higher than most other vegetables. Not a fan of broccoli? Try for cauliflower, cabbage, or Brussels sprouts for similar health benefits.

Cottage Cheese

Non-fat cottage cheese weighs in at about 100 calories and 15 grams of protein per cup, making it an excellent choice to provide you with nutrients and keep you full! When working to cut down on calories to lost weight, it is important to intake large amounts of protein to not only keep hunger at bay, but to preserve your muscle while losing fat.

Eggs

Skip on eating just the egg whites and instead go for the whole egg. This will provide you with lots of protein and healthy fats that will leave you feeling full at only 90 calories per egg. Addiitionally, egg yolks are loaded with vitamins, minerals, and antioxidants to protect your eyes and help with memory and muscle control.

Tuna

Rich in healthy omega-3s, one can of tuna can provide 36 percent of your daily value of protein. Just be sure to avoid the deli-counter tuna salad that’s loaded with mayo, opt instead for an easy-to-open pack of tuna in water.

Grapefruit

Loaded with vitamin C, folic acid, potassium, and pectin, this fruit is great for your heart! In order to find the juiciest fruit, look for grapefruit that seems heavy for it's size and add to a spinach salad for tons of health benefits!

 

 

Stovetop Pumpkin Spice Candied Almonds

09/20/2016

Fill your home with the scent of fall by making these Stovetop Pumpkin Spice Candied Almonds. These deliciously sweet nuts make for the perfect snack!

 

Serves 4

INGREDIENTS

1 cup almonds
½ cup brown sugar
1 teaspoon pumpkin spice
¼ teaspoon salt
1 teaspoon coconut oil
1 tablespoon + 2 teaspoons water

DIRECTIONS

  1. Place all ingredients except almonds in a saucepan and cook over medium heat for about 3-5 minutes, until everything has dissolved and the mixture is bubbling. 
  2. Add almonds and cook for 5 minutes, stirring often to evenly coat almonds in pumpkin spice glaze. Remove pan from heat, and transfer almonds to a sheet of wax paper to cool completely. Enjoy!

 

GUEST BLOGGER | Meet Lauren

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

WEBSITE

Showers: What Temp is Best?

09/19/2016

 

For many, showering is a daily habit. But one thing you may not think about is the effect that the water temperature has on your body. Studies have found that the average water temperature for a person’s shower is 105 degrees Fahrenheit. While a nice hot shower can offer many benefits, turning your water down a few degrees can also bring about several advantages. Check them out and think twice about what you want to accomplish next time you hop in the shower!

Benefits of Hot Showers:

  • Warmer temperatures help to relieve tension
  • Boosts metabolism
  • Soothe stiff muscles
  • Alleviates migraines
  • Opens pores and cleans skin by removing toxins
  • Can up your oxytocin levels
  • Ease anxiety
  • The steam serves as a natural decongestant to relieve cold symptoms

 

Benefits of Cold Showers:

  • Instant temp change can awaken body
  • Relieves fatigue
  • Increase mental alertness
  • Hydrate hair and skin, whereas hot showers dry them out
  • Studies have found that a cooler shower (~68 degrees F) for 2-3 minutes a day can help with depression
  • Stimulates immune system
  • Reduces hair loss
  • Tightens skin

Success Spotlight: Jay from Grand Forks

09/15/2016

Jay has lost a total of 280 pounds since he began at Snap Fitness just two years ago. Read on and prepare to be inspired by his incredible dedication throughout his fitness journey.

 

"Hi, my name is Jay. Two years ago my weight was around 475 pounds due to years of poor eating habits and not exercising. I went to my doctor for an unrelated issue and he asked me if I wanted to do something about my weight. I told him I didn't want to do surgery, so after sending me to a dietician I knew I had to add exercise if I was going to be successful.

l had a membership at Snap Fitness but just wasn't using it, until I was motivated to find my access card and start exercising on a regular basis. Knowing that Snap Fitness is open 24/7, I could go any time and I couldn't use holidays as an excuse because they never close. I would go late at night or early in the morning and ride the stationary bike for 5 minutes. At this time l was not able to do any prolonged exercise, so just riding the stationary bike was a major accomplishment for me. I then added the Octane machine and between the two machines and eating right the weight started to drop.

After a few months I was noticing that I could exercise longer and eventually I added the treadmill and was gradually increasing the amount of time l was exercising. After two years, l have lost a total of 280 pounds. l now exercise a minimum of 65 minutes a day. I use a variety of machines, added weights and Fitness on Demand classes. I didn't feel intimidated going to Snap Fitness starting out. It was, and still is, a great fit for me." 

 

Interested in sharing your fitness journey with us? Please go here to submit your story!

Tea Time

09/13/2016

Tea is great for warming you up in the winter and keeping you cool and hydrated in the summer. But did you know that various types of teas can improve your health at the same time as quenching your thirst? Next time you need a pick-me-up, reach for one of the teas below!

 

Feeling Sluggish?

Peppermint tea will help to wake you up and give you a boost of fresh energy.

 

Angry or Upset?

Green tea can help you calm down and ease your irritability. The theanine helps you to maintain clear concentration and focus.

 

Stomachache?

Chamomile tea will help to reduce inflammation that may be causing the pain.

 

Headache?

Cinnamon tea has magnesium and iron, which can help aid head pain. Additionally, the calming smell of cinnamon can help to relieve tension.

 

Nauseous?

 Ginger tea has been used to calm upset stomachs for thousands of years.

 

Sore throat?

Lemon tea can help relinquish the mucus that may be building up and aggravating your throat.

 

Can’t Sleep?

Passionflower tea has light sedative qualities that can help you fall asleep sooner.

 

Have a cough?

Thyme tea will help to ease the pain of a coughing fit. The thyme helps to reduce the movement in the bronchial tubes and will help with the discomfort that a cold brings.

 

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