All posts by Kelsey Greenwood

5 Ways to Snack and Still Reach Your Goals

Did you know you can eat snacks and still reach your goals? Yep, contrary to popular belief, snacking is NOT bad (#plottwist)! If you do it the right way, of course.

What’s the “right way” you may ask? It’s not rocket science. All it takes is some simple planning ahead. We’ve all heard the saying, “failing to prepare = preparing to fail” and it’s true. If you don’t prepare snacks to have on hand ahead of time, you’re more likely to gobble up those easy-access cookies in the break room. They’re tempting, I know. But if you have healthier alternatives on hand, those cookies become less tempting. In turn, you feel less guilty knowing you’re on track to reach your goals! #eyeontheprize

Here are 5 tips on how to snack the right way…

1. Have healthy snacks on hand

If you’re like me, I often turn to snacks when I suddenly feel ravenous and need something to hold me over until my next meal. Here are some easy snack ideas you can plan ahead!

  • Fresh fruit
  • Veggies & hummus
  • Cheese sticks
  • Rice cakes & nut butter
  • Mixed nuts
  • Yogurt & granola
  • Dark chocolate & almonds
  • Roasted kale chips
  • Hard boiled eggs
  • Chia seed pudding
  • Protein shake

2. Incorporate snacks high in protein

Protein is known to satisfy hunger for a longer period of time. Some protein-rich snacks include hard-boiled eggs, nuts/ seeds, protein bars and protein shakes.

3. Don’t starve yourself

Starving yourself is not a sustainable way to lose weight or tone up. Listen to your hunger cues. When your body tells you you’re hungry, fuel it.

4. Drink plenty of water

Studies suggest you should drink half of your body weight in water. Water intake varies person to person, but I suggest creating a sense of awareness to ensure you’re drinking “enough”. I like to carry a water bottle around that I can refill wherever I go. Surprisingly enough, we may think we’re hungry and want a snack when in reality we may just be dehydrated. Hydrate, the benefits are endless!

5. Have healthy sweet snacks handy

Superfit Foods has 7 sweet snack options to fit a widespread of preferences! We like to call these “sweets without the cheat”. Our snacks are filling, and the perfect mid-day pick me up to curb your sweet tooth while fueling your body. Here’s a list of Superfit Foods snacks!

  • Vegan Peanut Butter Cookies
  • Peanut Butter Protein Bars
  • Crunchy Granola Bar
  • Sweet Potato Protein Bars
  • Blueberry Protein Muffins
  • Fruity Pebble Protein Doughnuts
  • Pumpkin Spice Protein Doughnuts

 

Click here to add snacks to your current order!

Not a client yet? Use code: SNACKS for 11% off your first order!

 

Are you as indecisive as we are?

Have you ever been to a restaurant and found yourself indecisive about too many choices? Me too!!!! Every…single…time…

Don’t get me wrong it’s better to have many options than none at all, especially when it comes to eating food. But is there such thing as too many?

Indeed, there is! “The more the merrier” isn’t always true. In fact, sometimes it’s quite the opposite. Sometimes, the more choices we have, the higher our expectations are. In turn, the more we worry about making the wrong decision. American business professor, Sheena Iyengar, demonstrated this in an interesting experiment:

In a grocery store she offered a variety of jams for shoppers to try.

On day 1, she offered 6 varieties.
Then, on day 2, she offered 24 varieties.
On day 1 of sampling the 6 varieties, 40% tried the jams and 30% bought a jar.
On day 2 of sampling the 24 varieties, 60% tried the jams, but only 2% bought a jar.
The conclusion: having many choices is appealing, but confusing.

So how can you apply that to your daily life?

Reduce your choices!

At Superfit Foods, we’ve limited the amount of choices you have to make while still providing variety. We make it super easy to select your meal plan specific to your goals.

No more spending hours at the grocery store every week. No more spending your Sunday meal prepping, only to carry you through the next few days. Oh, and did I mention…no more cleaning up the disastrous mess post-meal prep that we all dread…LOL.

We’ve made it SUPER simple for you. No cooking, no cleaning. Just heating and eating!

It’s obvious the amount of time you’ll save. So, do you want to save money, too? Use code: CHOICES for 20% off your first order! This exclusive discount expires Friday, so what are you waiting for?!

Order now!

8 Steps to the Healthiest Year of Your Life

An 8 minute read by Jared Graybeal

 

As we look back at each year, some of us are filled with encouragement and joy for everything we were able to get done and experience. Some are filled with regret for looking at how fast the year went by without accomplishing their goals or getting any further in life. I’m sure we have all felt one way or the other at one point. Some would say that is a part of life, and while we can’t control a lot of what happens to us, there is a lot that we can control. Like our habits. We have all heard the famous saying, “it’s not how you start, it’s how you finish.” Although that may be true in most cases, I am a firm believer that HOW we start will ultimately determine how we finish. I think if you get in the routine of having enough “good days”, you will be able to look back and confidently say you’ve had a good year. It’s time to take a step in the right direction.

I personally have 15 things that I like to do every day. Since some of them are personal and individual to my life, I have pulled the 8 that I think can apply to everyone. I have taken the time to describe them as well as explain the rhyme and reason behind why I do it!

What’s great about locking down these 8 steps to a better year is that after enough of these ‘days’, they eventually add up, and lead into living a better life. That is ultimately the end goal and what I want for everyone.

5 of these should or can be done prior to going to work or starting your day, whatever that looks like for you.

Steps 1 and 2 takes 15 minutes before you go to sleep.

Steps 3 – 6 takes 45 minutes before your day starts.

Step 7 takes 30-60 minutes and is only needed 3-5 times a week.

Step 8 can take 5 seconds

Total = 1.5 to 2 hours

 

 

Step 1: Spend 15 – 20 minutes reading before going to sleep.

 

  • According to the National Sleep Foundation, a relaxing reading ritual can prepare your body for sleep. It also helps your mind separate your sleep time from the stresses of daily living. A winding-down ritual can help people fall asleep faster and enjoy a higher quality of sleep throughout the night.
  • Reading before bed can help to lower the body’s cortisol levels by reducing stress. The result? A body with lower levels of cortisol is more likely to sleep soundly, and thus cope with the following day’s stressors more calmly.
  • General practitioners in Britain have begun prescribing book reading to patients who suffer from mild to moderate depression and anxiety, and many of these patients report an alleviation of their symptoms as a result.

 

 

Step 2: Review your short-term and long-term goals.

  • By looking at these every day, even just for a minute, it will continually help you navigate proper decision making. You will do a better job of saying “no” to opportunities that are not conducive to your goals, which will give you more time and energy to say “yes” to the things that do.
  • I like to do this before bed, but do whatever time works best for you.

 

 

Step 3: Upon waking, chug a bottle of (room temperature) water.

  • When you’re not properly hydrated, your brain operates on less fuel and you can experience fatigue or mood fluctuations, which is something I’m sure we would all LOVE to avoid.
  • Getting fluids right when you wake up will help your body start flushing out harmful toxins right away. According to Kenneth Ellner, an Atlanta based dermatologist, “Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate. “
  • A 2003 study fromThe Journal of Clinical Endocrinology and Metabolism found that drinking two cups (16 oz., which is a typical bottle) of water upon waking increased metabolism by 30% after 30–40 minutes. Not only does water keep your body lean it also helps with keeping the flow of nutrients and helps get rid of free radicals.

 

 

Step 4: Prayer (some may call this Meditation).

  • The first half of my prayer is gratitude, or thankfulness. By spending time acknowledging every single thing that you have been given in life, you will immediately be in a better mood, be able to accomplish the things you set forth that day and tackle any challenges that may pose themselves much better. According to Robert Emmons Ph.D., regular grateful thinking can increase happiness by as much as 25%. I make a point to recognize and thank God for everything that comes to mind, both big and small.  Like the sun rising again, my physical capabilities, my senses, my friends, family, home, vehicle, clothes, talents, career, etc. (sometimes this can take a while – but that’s a good thing!)

“Of all the attitudes we can acquire, surely the attitude of gratitude is the most important and by far the most life-changing.” – Zig Ziglar

  • The second half consists of mentally mapping out my day and speaking life into (or self-affirming) all of the goals I have set and the things I plan to accomplish that day. Affirmations, or positive thinking, can interrupt your maladaptive neuro-nets. The more you do this, the more those nerve cells that are connected to each other start breaking the long-term relationship with your negative thoughts. This literally re-wires to your new, affirming beliefs. Science calls this neuroplasticity and it is the proof behind how powerful this practice can be.

“Death and life are in the power of the tongue: and they that love it shall eat the fruit thereof” – Proverbs 18:31

 

 

Step 5: Eat (a healthy) breakfast.

  • This is literally the most important meal of the day. For people like myself, who work in the health and wellness industry (and actually apply what we know), that is a given. But unfortunately, most people neglect this information and forego this meal on a daily.
  • Breakfast is a critical meal because it influences practically every dimension of our being during the course of the day, including how we perform physically and mentally. Breakfast immediately raises the body’s energy level and restores the blood glucose level to normal after an overnight fast. It also raises the muscle and liver glycogen stores.
  • Studies have shown that children who eat breakfast perform at a higher level in school and are more physically active than those who skip breakfast, ultimately leading to better physical fitness (which is a whole different article in itself). Breakfast also helps increase the ability to focus and reduces declines in attention and memory over the morning hours.

 

 

Step 6: Learn something (relevant to your career and/or passions) for up to 30 minutes.

By spending a bit of time increasing your knowledge of your trade, you will naturally go into work each day as an incrementally better, more equipped employee. Doing this every day will eventually and inevitably lead to higher pay, promotions, opportunities, etc.

  • The more you know, the more you can help people. No matter what you do for a living, if you want to be successful, you have to consistently focus on how that product or service is benefitting others. By investing a short period of time each morning to learning a little bit more, you will have more opportunities to relay that information to others throughout the day and begin to positively impact the lives around you.

 

 

Step 7: Exercise for 30-60 minutes a day for 3-5 days a week.

(If you can) Morning exercise has been shown to improve focus and mental abilities all day long. Not only will you feel awake and have more energy after your workout, but your mind will be ready to take on whatever tasks you have lined up that day.

  • No matter what time of the day, when you exercise, your body releases chemicals called endorphins. Endorphins also trigger a positive feeling in the body, similar to that of morphine. It’s ideal to do this first thing in the morning, so you can start your day feeling AWESOME!
  • By getting a short work out first thing in the morning, you can increase your EPOC (Excess Post-Exercise Oxygen Consumption), which allows your body to burn more calories at rest throughout the day.

 

 

Step 8: Do or say something nice for someone else.

Here are 5 reasons why:

  1. It promotes positive physiological changes in the brain associated with happiness
  2. Helping others leads to a more physically active lifestyle
  3. It distracts us from our own problems
  4. It improves our self-esteem and competence
  5. Studies show that older people who give support to others live longer than those who don’t

Examples:

  • Buy someone coffee
  • Send an encouraging text
  • Tell someone you love them
  • Give someone a compliment
  • Teach someone something (vs showing them)
  • Volunteer
  • Mentor

 

I believe that by implementing these 8 steps every day, you’ll immediately begin to experience a better day, have a better year and ultimately, a better life!

 

Much Love,
Jared Graybeal
CEO – Superfit Foods

1 Solid Reason to Skip Superfit Meals (other than Thanksgiving😜)

CONFESSION: We took a night off Superfit to enjoy the Jax Foodie Tour experience and WOW – an experience it was! No better way to spend a rainy Wednesday night than over a warm bowl of craft ramen (shout out to @CraneRamen) and good company. Thanks for the great pic, Corinna!

We don’t always veer from our delicious Superfit meals, but when we do we make sure it’s #foodie approved.

The Jax Foodie Tour is an exclusive 2-week Jacksonville food marathon. With your own foodie pass, you can enjoy access to all participating restaurants! Each restaurant serves up a 3-course secret menu.

That’s why we decided to crash Wednesday’s foodie tour at Crane Ramen, a craft ramen restaurant located in historic Five-Points of Jacksonville. They offered a variety of set menus that included appetizers, an entree and dessert. From pan-fried pork dumplings to a warm, savory bowl of craft ramen, you could say we were in foodie heaven.

Despite the delicious, exclusive food access, the tour was a unique way of meeting other Jax locals who share a true passion for food. It’s sponsored by two local foodies who you can surely trust for #foodie approval (GratSee and NateDoesFood). And although ramen was quite the stray away from our typical Superfit meals, the Jax Foodie Tour offers healthier restaurant options, too! Many of which cater to vegan and vegetarian diets as well.

Our 3 opinions of the #JaxFoodieTour experience:

  1. VIP service

Food aside, restaurant service makes all the difference. Crane Ramen went above and beyond, making sure we were enjoying our experience!

  1. Incredible food

The primary reason we did the Jax Foodie Tour: THE FOOD, DUH! I think eating from a secret menu made it taste even better, too 😉(if that’s even possible).

  1. An innovative way of bringing local foodies together to celebrate the hottest Jax food spots!

So unique! If you like good food and cool people, you must check this out!

 

Memories are often created around food. Our vision at Superfit Foods is to make clean eating cool. In turn, we encourage others to continue creating those memories, but around delicious, healthy food. We think it’s awesome the Jax Foodie Tour created an innovative experience to bring like-minded individuals together for an even bigger purpose.

Not only is this tour an incredible way of meeting other Jax foodies, but a cool way to discover your new “cheat” meal spot a well. 😎

Join Our 8-Week Holiday Challenge!

Holiday Challenge

With the holiday season upon us, it’s easy to let yourself go. Avoid the January guilt by joining us on the 80/20 holiday challenge!

The average American eats 21 meals per week (3 meals a day, 7 days a week). When it comes to eating healthy, we often think the key to success is to forbid all “unhealthy” foods. Reality is, restricting yourself from food can lead to a downward spiral. At Superfit Foods, we preach a healthy balance. There is life-altering value in nourishing your body with healthy, nutritious foods. However, we’re all human and want to indulge in some wine and chocolate on a Saturday night.

The 80/20 rule is a balanced approach to healthy eating that incorporates moderation. This rule can be applied to many aspects of your life, but in this case: dieting.

Oscar Wilde once said, “Everything in moderation, including moderation” and we couldn’t agree more! Let’s be honest here, who can eat super clean 100% of the time? Depriving yourself of all the desired American treats simply isn’t realistic. We all enjoy (and deserve) an indulgence…in moderation of course!

The 80/20 rule is not a “fad diet” or tool for weight loss, rather a lifestyle. The practice is to make healthy eating choices 80% of the time, while letting yourself indulge the other 20%. Following this rule, you’ll sustain healthy eating habits long-term, making it easier for you to achieve and sustain your health and fitness goals.

The 5 Easiest Ways to Start Today

  1. Do the math

Assuming you are like most Americans and eat 21 meals a week, that would mean 17 of those should be healthy and you would be allowed 4 “cheat” meals.

  1. Skip the work

Let us make the 80% effortless and delicious for you. Upgrade to 17 meals this week. We’ll handle the time-consuming part of meal prep: shopping, cooking, cleaning. All you have to do is heat and eat…sweet trade, right? OH, and you can 100% customize your meals to your taste preferences. We want eating healthy to be cool, tasty and mindless for you.

  1. Don’t sleep on snacks

If you have a sweet tooth like us, we also offer healthy Snacks that you can add to your order. We like to refer to these as “sweets without the cheat.” Vegan Peanut Butter Protein Cookies, Fruity Pebble Protein Doughnuts, Protein Blueberry Muffins and more!

  1. Don’t sweat the small stuff

If you end up eating 5 or 6 “cheat” meals one week, it’s not the end of the world. Move forward and remind yourself you’re making the effort to better yourself!

  1. Create accountability

95% of people succeed at reaching their goals when they have an accountability partner! Need more accountability? Check out our locations page for some awesome fitness spots in your area!

 

Did you read through this whole blog and realize you’re not already a client?

Let us cook for you this holiday season so you can jump start your 2019 goals in the most effortless way possible. Use code: MEALDEAL for 11% off your first week. Order now!