Category Archives: Fitness

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


  • 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

Help Superfit Foods Give Back This Year

It’s the Season of Giving!

Here at Superfit Foods, we’re in the holiday spirit! That’s why for every purchase made between now and December 15th, we will be buying a toy for an underprivileged child in the Jacksonville area.

Whether it is a gift card or a meal plan, your purchase gives back to those in need!

Call or Email Us today for more information:

904.525.9451 |

Order Now 

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!


How to Get the Beach Body Everyone Wants

How to Get the Beach Body Everyone Wants

June 13, 2017

Summer sneaks up on us every single year and most of us, simply are not ready for it.

With its hot sun and warm breezes, we declare summer the new stepsister of New Year’s Eve. That’ right – It is time for Summer Resolutions! Decide what you want and go for it.

If you are like most people, feeling confident in a bathing suit is a challenge. We are here to make that challenge less daunting and show you how to reach your goals the right way.

Any time you decide you would like to make a change in your life it is incredibly helpful to have a clear idea of not only what you don’t want, but also exactly what you are aiming for. Visualize the perfect healthy version of you that you could be. Once you have that image clearly defined, it’s time to set the goals to get you there.

If you are looking to get the beach body that everyone wants – Look no further.

How to get beach ready:

Goal Step 1: Get Up and Move

Exercise is vital to health overall as well as for leaning down, sustaining, or building up. Body transformation requires motivation and stick-to-itiveness. Muscle doesn’t build overnight nor does fat shed. It takes time, but if you put in the work and just keep at it, it will happen. Working with a personal trainer who can set a workout plan for you and your body type and goals can help get you to your goals.

Goal Step 2: Hydrate

Water is vital for every cell in your body and when you are dieting and working out, even more so. It is recommended to drink a gallon of water per day over the course of the day.

Goal Step 3: Get Your Diet Right

Summer is a great time to boost your nutrition. Hotter weather is a natural match for lighter meals. Fresh vegetables, lean meats, and wonderful side dishes along with refreshing beverages can satisfy your body while building and sustaining it; getting you lean and beach ready.

It may seem counter-intuitive thanks to our yo-yo diet culture here in America, but one of the biggest obstacles to obtaining and maintaining a proper weight is that we simply do not eat often enough. The standard 3 meals a day can actually cause your metabolism to slow down, especially if you are eating the wrong things. Eating the proper mix of protein and carbohydrates along with fruits and vegetables in the right portions 4-5 times a day will boost your metabolism and never leave you feeling hungry.

You do not have to starve yourself to lose or maintain weight.

No matter what your objective is, Superfit Foods is happy to help. We take the work out of eating healthy – trying to calculate your macros and decide what to eat and when, shopping, lugging groceries home, cooking, weighing out food – all of it takes up a great deal of time! Why do it when you don’t have to?

Check it out: No matter what your goal, we have you covered.

If your goal is to LEAN DOWN Click Here

Lose weight and shed fat.

If your goal is to SUSTAIN Click Here

Happy where you are and just looking to keep the momentum going!

If your goal is to BUILD UP Click Here

Grow and make gains, the healthy way.

Summer can be a tempting time

We want you to enjoy the barbecues and occasional beer – we just want you to look good while you’re doing it! Make sure to keep these tips handy to help you out this summer:

Summer Dieting Tip 1: If you are headed out to a social event where you know you are going to be tempted, either eat first or bring food with you. You may feel odd about that at first but we guarantee no one has ever held it against someone for sticking to their plan and getting in shape… mostly what you will get in response is the envy at your resolve.

Summer Dieting Tip 2: Cheat Meal. Allow yourself one cheat meal a week. You are human and dieting isn’t a punishment. Reward yourself for sticking to it and believing in yourself enough to achieve your dreams. Just one cheat meal a week can also work in your favor, confusing your body and actually ramping up your metabolism.

Making the decision to get in shape is a healthy choice for both mind and body. When you look good, you feel good!

Thanks for reading our blog. Wishing you a warm, wonderful transformative summer – See you at the beach!

From Your Meal Prep Company

5 Freedoms Gained From Planning Your Meals

5 Freedoms Gained From Planning Your Meals

July 4, 2017

Every July 4th like clockwork we here in the United States gather together to celebrate our independence as a country. It is liberating and exhilarating to think how far we have come as a nation.

July 4th can also be used to mark a personal milestone celebration of choosing your own independence by taking the time to recognize the freedoms that you grant to yourself by finally putting your health first.

Preparing a nutritious, well-balanced, macro positive diet for yourself day in and day out takes time, thought, calculation and preparation. Make no mistake, it is an accomplishment, one you should be proud of.

We have become overwhelmingly a grab and go society. Cooking has fallen aside to drive through convenience, and our bodies pay the price.

When you make the choice to meal prep, whether you do it from scratch at home yourself or you choose the convenience of you are claiming your freedom and celebrating your life.

Take a look at the (5) Freedoms You Gain from meal prepping:

#1 Financial Freedom – We all have to eat. That’s just the way we are designed. Our human bodies run on food, it is our fuel. That said, fuel is expensive – especially when prepared and served. The average American who eats out for 3 meals a day will spend anywhere from $16.00 ($480 a month) to $37.00 a day ($1110 a month) and up. Lattes, snacks, breakfast, lunch, dinner, midnight snack, that quick trip to the 7-11, it all adds up.

By simply planning ahead and either placing your weekly food order through or making a detailed list and heading to your local Sam’s Club or BJ’s you can cut that bill to a mere fraction of what you would spend eating out all of the time.

#2 Freedom to Do More – ENERGY! One of the biggest benefits of food prep is how much better you feel physically when your body is being properly fueled. We are taught to eat 3 meals a day when in fact you really do far better to eat 5-7 small meals throughout the day every 2-3hours. Think of your metabolism like a fire. Which is easier… toss a few coals on an already burning fire to stoke it? – or – wait till it goes out and try and start it again? Most of us have been doing it all wrong and wondering why we don’t get the results we want.

#3 Freedom to Sleep – We all love to sleep and it eludes some of us. Interrupted sleep patterns as well as insomnia can stem from poor nutrition and deficiencies. When eating properly, they should, over time, correct themselves. This allows a more restful slumber.

#4 Freedom from Disease – Three of the biggest killers in the USA today are Heart Disease, Diabetes, and Obesity. All three have been shown to be controllable if not correctable with a well sculpted and well-managed eating plan. Eating well is the very best insurance you can have.

#5 Freedom of Time – Life is so hectic. Work, school, kids, families, friends, social events, taking the time to shop, cook and meal prep may seem daunting. The thing is, it takes only 1 day out of your week to get everything ready or even easier, just place your order online and swing by and pick everything up from Superfit Foods.

This allows you freedom of time during the rest of the week. Just grab and go, minus the drive through leaving you with more free time to socialize with family and friends and frankly – take some much needed and well-deserved relaxation time.

So this July 4th – Celebrate! If you have found this article it isn’t by accident. You are ready to embark on the journey to health and freedom. Cheers!


Your Meal Prep Company

To place an order or learn more please click here!

Meal Plans For The Kids

Meal Plans For The Kids

AJuly 18, 2017

Hey Superfit parents! We just launched a nutritional solution for your kids now!

Do your kids refuse to eat cafeteria food? Do you have a tough time creating a healthy packed lunch for your kids? Do you even have time pack a lunch for them? Will they eat it or are they too picky?

Honestly, we don’t blame them…

Congress created the National School Lunch Program in 2012. The goal is to stop the rising health issues in children; such as diabetes and high blood pressure. As a result, schools offer more whole grains, fruits and veggies. While restricting calories, fat, and sodium. About 94% of public schools are participating in this program.

Sounds great, right?

You know this better than we do; most kids refuse to eat cafeteria food! Kids don’t find the food appealing. They prefer a bagged lunch or even to skip lunch. We don’t blame the schools for this, unfortunately, they are under a strict budget and guideline…

Here is an example of the guidelines (while staying within budget) that schools must meet:

Corn-dogs (Qualifies as a grain and protein)

Corn-dogs are high in saturated fat. They do not sustain energy or optimize growth and development of children.

Potato wedges (Qualifies as a vegetable)

Although potato wedges are a great side item, they must be prepared in a certain way to be nutritious.

Grape Juice (Qualifies as a serving of fruit)

Fruit juices do contain some percentage of fruit. But, they are very high in sugar and are not a good substitute for actual fruit.

The real-life example above meets government standards. But children need a stronger foundation than this. It starts with their nutrition!

This is where Superfit Foods can help! We now offer an affordable, healthy, kid-friendly alternative.

At Superfit Foods we’ve heard parent’s comments on the school lunch issue. We want to help! We know how important your child’s health is to you. Healthy eating for your kid(s) benefits their mental and physical health. It will also improve their overall performance.

We’re pleased to announce our new Lunchbox program!

This is the solution for kids at school or on the go. These meals contain quality, wholesome ingredients. They are pre-portioned for children’s developmental needs. They are designed for ages 4 to 9, so each meal contains 2oz of protein, 3oz of carbs, and a ¼ cup of veggies.

These are some of our healthy, delicious, affordable meals that your child will love:

Oatmeal Breaded Chicken Tenders, Red Potato (Baked) Fries, and Baby Carrots

Mini Burgers, Sweet Potato (Baked) Fries, and Corn

Sweet Potato Spaghetti and Meatballs, and Broccoli Florets

Oatmeal Breaded Fish Sticks, Healthy Mac n’ Cheese, and Green Beans

A full list of our proteins, carbs, and veggies are listed on our website. And of course, all options can be modified to your child’s preferences!

Click here to view our Lunchbox Meal Plans now!

Want to read more on this topic? Here are some great references that we recommend reading.

Carbohydrate Counts – Broward County Public Schools Summer Lunch. Nutrislice, n.d. Web. 21 June 2017.

Gustafson, Timi. “Nutrition Can Greatly Impact Your Child’s Learning Ability.” Food and Health with Timi Gustafson R.D. N.p., 20 June 2012. Web. 21 June 2017.

NSLP Fact Sheet. USDA. October 2011. Web. March 2012.

Sifferlin, Alexandra. “Why Some Schools Are Saying ‘No Thanks’ to the School-Lunch Program.” Time. Time, 29 Aug. 2013. Web. 21 June 2017.

Increasing Joint Longevity

Increasing Joint Longevity

July 25, 2017

Sometimes it feels like our joints can never catch a break! According to the Centers for Disease Control and Prevention (CDC), about 27 million Americans over the age of 25 have osteoarthritis. That makes this form of arthritis one of the leading causes of disabilities in adult Americans. We are constantly putting wear on our joints from not only age, but from daily activities such as cleaning the house, yard work, carrying kids around, walking up stairs, and sitting with bad posture. Not to mention, the extra wear and tear we add from keeping up with personal fitness when lifting heavy weights and running on concrete or a treadmill!

As we age and continue to be active, the more important it becomes to protect our joints’ longevity!

Healthy Weight for Healthy Joints

Maintaining a healthy weight is very important for the overall health of the body. The less weight we carry around, the less stress we put on all our organs, and the less likely it is to develop a lot of health problems. This applies directly to joint health. Joints such as your knees, hips, and back are constantly bearing our body weight. If there is extra body fat we are carrying around, these joints have work a lot harder to support us and are going to wear down a lot faster than they should.

Stay Moving!

When we stay still for too long our joints become stiff and can cause a lot of pain. How ever it is you like to move, be sure you’re doing it! Whether it’s a five-minute stretch at work, a short walk when you’ve been sitting a while, a yoga class, a run outside, a few squats during commercial breaks on TV, there are lots of options! The more you get your heart pumping, the more benefits you’ll have, including reducing joint inflammation. Along with joint stiffness, joint inflammation can cause a lot of pain as well. If exercises on hard flooring is straining on your joints, remember that swimming and cycling are great low-impact exercise choices!

Last but Not Least, Nutrition!

Taking control of our nutrition is the ultimate way to improve our health. This includes our joints! When we eat healthy, nourishing foods our bones and muscles are able to grow and become strong, thus supporting our joints. Specifically, calcium is a key component for strong bones. You can consume most of your calcium from foods such as milk, yogurt, kale, broccoli, and nut or soy milk. Another key nutrient is protein! Protein is essential for all our organs, but especially our muscles. Eat lean meats, seafood, nuts, beans, and legumes to promote strong muscles and healthy joints. Other joint supporters are vitamin D and C! A lot of vitamin D is found in dairy products and vitamin C can be found in fruits and vegetables.

Incorporate these tips in your lifestyle to improve your joint health and keep your body in tip-top shape for years to come! Sources

“Arthritis.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 12 July 2017. Web. 20 July 2017. (

Back to School – Eating Done Right!

Back to School – Eating Done Right!

August 1, 2017

Back to school time can be chaotic – school shopping, getting mentally prepared to enter a new, more advanced grade level, possibly moving to a new school entirely. Parents readying themselves for their kids to get back in the groove and not be at home during the day time as they are during summer and even getting ready to let go and experience an empty nest as their recent graduates move out onto their own and begin their adventures at college.

Change, although the only constant in life, is stressful.

One of the best ways to support your body during times of stress is with proper nutrition.

When your body is fed all the vitamins and nutrients it needs to run at full steam, it is actually easier to handle change related stressors in your life.

Don’t leave your child’s nutritional needs to chance.

School meals, though state regulated, tend to lack substance. Brown bagging lunch is the best answer. When you control your food – you control your health. It is because of this need that we have put together our new Lunch Box Meal Plan.

What is the Lunch Box Plan?

This is the one stop shop for school lunch at its healthiest. No need to shop, plan, or pack. Just order, pick up and you are good to grab and go all week!

The Lunch Box Plan allows you to select from a long list of proteins, carbs and veggies. If you like that food, great! Check it off! If not – leave it blank and you will never see it included in your customized meals. This is wonderful if you have food sensitivities or allergies.

A small one meal travel cooler lunch box is perfect for a day at school, keeping their meal fresh and refrigerated. PackIt has come out with freezable bags that work far better than the normal lunch box to keep your food fresh. They come in an assortment of fun colors and designs to keep your kids happy as well.

Great for Elementary, High School and College!

Are you college age and living in a dorm? Chances are you do not have a place to cook. If you are lucky, you may have a mini fridge. Making lunches and budgeting can be a challenge away at school. It is vital to your own wellbeing to keep the healthy lifestyle going even while adjusting to your new found freedom and being out on your own.

Many turn to the cheapest food sources: Raman noodles, coffee, cereal, bread and so on. They may be cheap, but you will likely pay for those choices in other ways. The “freshman 15” is well and alive in today’s newly arriving scholars. It is easy to fall into the trap of late night pizza, beer, and other snacks – gaining 15+ lbs. your first year is not ideal. Nor does it need to happen. Stocking up weekly on grab and go healthy meals from can be your saving grace. Customizable portions and order options let you set not only your goals but fit your budget as well.

This school year – save yourself time, money, aggravation and be guaranteed that your nutrition is on point every single day. We look forward to creating a healthier lifestyle for you, one meal at a time. To learn more about the Lunch Box program as well as all of our other plans we invite you to visit

Five Facts You Didn’t Know About Fats

Five Facts You Didn’t Know About Fat

September 26, 2017

Usually, the first thought that comes to mind about “fat,” is not a positive one, however, did you know that fats are an essential part of a healthy balanced diet? Let’s clear up the meaning behind this unattractive word. Here are five facts about fats.

1) Absorption of Fat-Soluble Vitamins

Vitamin A, D, E and K are known as fat-soluble vitamins, which means they cannot be absorbed without the help of fat. Vitamin A is an antioxidant that helps with your vision, neurological function, and skin. Vitamin D helps absorb calcium which is significant in keeping your bones strong and healthy. Vitamin E keeps your immune system strong and protects your body tissue which helps with aging. The process where blood clots form are known as coagulation. Vitamin K’s role is to make sure this process is done correctly. As you can see, these vitamins are vital to our health so it’s important to get those fats absorbing!

2) Energy, Energy, Energy!

Fats contain the most energy out of any other nutrient! Nine calories per gram, to be exact. About 30 percent of total daily calories should come from fat, according to 2017 Kaiser Foundation Health Plan. But, the types of fat you are consuming is what can give the word “fat” it’s unappealing meaning.

3) The Unappealing Fats

Let’s focus on saturated and trans fats. Some examples of saturated fats include red meat, coconut oil, whole milk, butter, ice cream, cheese, chocolate, and seafood. Yum, I know. Sadly, saturated fat is known to have some negative effects on your body, such as heart disease. Limit your saturated fat intake to no more than 10 percent out of your total daily calories. As for trans fat, this is known as the worst of the fats we consume – margarine, imitation cheese, cakes, cookies, doughnuts, deep-fried food! This type of fat should be limited and avoided as much as possible to maintain the healthiest diet possible – so much that it should only take up ONE PERCENT out of your 30 percent intake.

4) Unsaturated Fat for the Win

Unsaturated fat, also known as monounsaturated and polyunsaturated fat should dominate your fat intake. Moreover, monounsaturated fats consist of olive oil, canola oil, peanut oil, peanuts, almonds, cashews, and avocados. Fish oil, safflower oil, soybean oil, and cottonseed oil are examples of polyunsaturated fats! These fats are most important because they lower bad cholesterol levels in your blood and decrease cardiovascular risks.

5) Is there a Correlation Between Fats and Getting Fat?

Well, there can be but this isn’t always the reason for weight gain. Therefore, I think we acknowledge the importance of having a consistent fat intake in your diet but what matters is the types of fat you’re consuming. The European Information Council says it best, “eating more calories than the body needs leads to the excess calories being stored as body fat, regardless of the source of these calories (fat, protein, or carbohydrate). It is the overall energy balance that counts.”

Fight Breast Cancer With These Foods and Habits

Fight Breast Cancer With These Foods and Habits

October 9, 2017

Well, hello October! Where has the year gone? As we get closer to diving into the holiday season, make sure you are preparing to show some pink pride this month! Every October, we recognize Breast Cancer Awareness Month! This terrible disease impacts both women and men and is found to be one of the deadliest diseases among women. This month is focused on preventions and treatment options to combat breast cancer. While screenings and early detection are crucial, nutrition can also play a big role.

Keeping your immune system strong is extremely important for your overall health, but extra important when it comes to fighting a disease. The foods you eat have the ability to boost your immune system and destroy any bad cells that could harm you. Try eating a diet that is rich in antioxidants, “good” fats, and fiber. Avoid diets with processed foods, “bad” fats, and yes, even alcohol. Obesity can be a major factor in your risk for developing or a reoccurrence of not only breast cancer but many potentially deadly diseases. Focus your diet on lean meats, vegetables, and fruits with every meal, 100% whole grains, and drinking plenty of water each day. Getting off the couch and moving can also help reduce the risk of breast cancer. Try going for a walk, joining a gym, going for a swim, whatever gets you on your feet and moving!

Here are some foods and habits that may reduce your risk of breast cancer:

  1. Variety of fruits and vegetables
  2. Fibers: Beans, legumes, and whole grains
  3. Omega-3s – Fish, oils, and seeds
  4. Limit high saturated foods – beef, cheeses, ice cream
  5. Limit Alcohol consumption
  6. Do not smoke
  7. Maintain a healthy body weight
  8. Get Moving!

Remember you want to keep the immune system strong! Even though Breast Cancer Awareness month is in October, prevention should be practiced all year round. When it comes to the diet, fill up on the fruits, vegetables, and proteins. Keep a healthy weight and get yourself moving! Moderation is always key in diet, so when it comes to alcohol consumption, try to keep it low to avoid increasing any risks. Don’t forget to wear your pink this month and show your support to work towards ending breast cancer!

7 Nutrition Myths That You Don’t Have To Be Afraid Of This Halloween

7 Nutrition Myths That You Don’t Have To Be Afraid Of This Halloween

October 24, 2017



TRUTH: Pumpkin pie is a Halloween tradition, no way should you skip this delicious treat because you’re dieting! There are plenty of recipes on how to make a healthy pumpkin pie. Using pumpkin as an ingredient is not only embracing the holiday spirit but pumpkin is high in nutrients like fiber, protein, and vitamins! Check out this recipe on Kitchen Stewardship. There are tons of healthy recipes you can find online. With a little research, you can have a delicious dessert and not feel bad about it!



TRUTH: As mentioned in previous blogs, sugar-free is not always the healthiest choice. These sugar-free candies can be loaded on carbohydrates, saturated fats, artificial sweeteners, and lots of calories. If you want to buy sugar-free candy, make sure you read the labels carefully because sugar-free does not mean fat-free. Also, some sugar-free candies are made with the low-calorie sugar, lycasin. Beware of how much you consume at once- it has been proven this form of sugar acts as a laxative and it will disrupt your digestive system.



TRUTH: This has been studied for quite some time now, so, is HFCS worse on your health? It turns out they’re equal. Studies have shown consuming HFCS over real sugar has no change in blood levels of glucose, insulin, or lipids. Clearly, the type of added sugar you consume isn’t what your focus should be on, but instead limiting your added sugars intake altogether. When you overconsume added sugars, the health risks involve greater risk of fatty liver disease, insulin resistance, heart disease, type 2 diabetes and of course, weight gain.



TRUTH: More like a fabulous combo! Studies have shown that wine has cardiac benefits. A rise in HDL cholesterol, reduction in the formation of blood clots, assistance in preventing artery damage and a change in blood pressure. So, what’s chocolate gotta do with anything? Well, the main ingredient in wine is called resveratrol, which works as an antioxidant that helps improve circulation throughout the body. Guess what else has this ingredient? Dark chocolate. Dark chocolate is also known for its fiber content and assistance with lowering blood pressure.



TRUTH: Mothers, don’t be afraid. Pop rocks, mentos and soda do not create an explosion in anyone’s stomach. Eating pop rocks while drinking soda might create a buildup of carbon dioxide but nothing will happen. As for mentos and soda, there will be a lot of foaming due to the physical reaction of the soda touching the mento but no hurt will come from it.



TRUTH: Bet you wouldn’t have thought a cup of candy corn is fewer calories than a cup of raisins. There are healthy candy choices out there, you just have to pay attention to the labels! Most candy canes, lollipops, and gummies are low in calories and cholesterol. There are many options that are fat-free, sugar-free or low-calorie. You just have to do some research and pick what’s best for you and remember, moderation is key!



TRUTH: This one was just to be funny. Of course, everyone knows candy corn isn’t a derivative of actual corn. The only thing they have in common is the name and somewhat of the appearance. To totally not waste your time reading this myth, here is a fun fact about candy corn: it’s fat-free.


Hopefully, the truth made you feel a little bit better about your indulgences over this holiday. Have a Happy Halloween from your friends at Superfit Foods!