Category Archives: Health

Fitness, Food, Goals, Health, New Year, Resolution, Wellness

8 Steps to the Healthiest Year of Your Life

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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

Fitness, Food, Health, Holiday, Jacksonville, Meal Prep, Nutrition, Wellness

Help Superfit Foods Give Back This Year

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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 | team@superfitfoods.co

Order Now 

Challenge, Fitness, Health, Holiday, Meal Prep

Join Our 8-Week Holiday Challenge!

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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!

 

Health, Nutrition

Keto Diet…What is the Hype All About?

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A ketogenic diet is a high-fat, adequate-protein, low-carb diet. The goal of this diet is to drastically reduce your carbohydrate intake and replace it with fat. This carb reduction puts your body into a metabolic state called ketosis (hence the “Keto Diet”). The Keto Diet is aimed towards getting 70% fats, 25% protein and 5% carbs (from a fibrous, leafy green source) in your diet.

While the Ketogenic Diet has been around for decades, it has experienced an extreme increase in popularity just in the past few months. With its growing fame, we wanted to do some research and present to you all the benefits of this intriguing diet.

Weight Loss

When it comes to dieting, “weight loss” is usually one of your primary goals and the keto diet does just that (quickly, may we add). Cutting carbs in one of the most effective ways to lose weight. Research shows that people on low-carb diets lose weight faster than people on a low-fat diet.

While you may shed pounds quickly with this diet, if you don’t properly commit to the Keto Diet, your weight will not stay down long term. Jared Graybeal, CEO of SuperFit Foods, stated the following: “The Keto diet is great! As long as it is sustainable. The research has proven its effectiveness over time – with the key being “over time”.”

Improve Heart Health

There is evidence that the keto diet can improve heart health due to its reduction in cholesterol. One study even found that “bad” (LDL) cholesterol levels decreased significantly in those participating in the keto diet, while “good” (HDL) cholesterol levels greatly increased.

Clearer Skin

When you eat a diet high in processed and refined carbohydrates, you are causing your blood sugar to fluctuate. This fluctuation leads to an adverse effect on your skin, bringing on acne flare-ups. When you decrease your carbohydrate and processed food intact through the keto diet, you are instantly providing your skin a breath of fresh air.

Increase in Energy

Say goodbye to emergency snacks…By cutting carbs you’ll also be cutting sugar, which means you’ll be providing your body with a steady supply of energy. This constant supply will erase your awful sugar highs and crashes.

Is It Worth It?

Our team at SuperFit Foods strongly believe that participation in any diet that you can commit to is at least worth trying. With this being said, if you can dedicate your time and stick to the diet long term, you may find the Keto Diet to be the weight loss initiative of your dreams.

Health, Meal Prep, Nutrition

Take control of your mental health through nutrition!

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Take control of your mental health through nutrition!

May 8, 2017

The importance of the mind | body | spirit connection has been touted by health and fitness leaders for decades. Only now is the full potential impact of that oh so vital trifecta beginning to really take hold in the population at large.

Fitness is becoming a way of life for many. Society is starting to come around and wake up to healthier lifestyle choices but, at the very same time, we have become the number one prescription country in the world for anti-depressants as well as anti-anxiety medications.

There is a disconnect.

Our food choices, be it restaurant outings, grocery store trips, school lunch programs, or our very own garden, have a very real impact on our health – not only physically in how we feel and how our bodies are able to operate, but in quality of thought and emotion as affected by hormone variances, nutritional deficiencies, and toxicity levels.

We literally are what we eat.

Our bodies are constantly creating new cells and shedding old dying cells. What we choose to eat becomes the very foundation – the building blocks for the new and upcoming version of us.

Eating processed foods filled with chemicals and food like substances will never create a strong and healthy body. Over time it can actually lead to break down and illness. When your body does not receive the nutrition it needs, it can become deficient. Adequate nutrition is needed for body and brain function.

Poor quality diet puts you at risk for depression.

That is a major statement made publicly by Biological Psychiatry. Vitamin B9 (folate) found in many vegetables and legumes, has been deemed critical in brain metabolic pathway function. Lack of folate has been linked to a multitude of mental health disorders including depression and low mood. [2] Additionally the role of carbohydrates, tryptophan and vitamins in promoting positive overall mental wellbeing had been correlated in numerous scholarly studies. [3] There are countless studies proving the link time and time again between mental illness and inadequate nutritional intake.

Tweet: The truth is you can better balance your body and brain chemistry with proper nutrition than you can with any pharmaceutical, without the dangerous side effects.

The biggest excuse we all tend to use when it comes to putting off straightening out our diets is “I’m just too busy”.

Life today is incredibly busy. The majority of us are always on the go and the truth of it is – you aren’t wrong. That is where we come in. Superfit Food’s goal is to do the work for you.

“Our customized plans allow you to pick your goal

Lean Down

Sustain

Build up

We make eating simple.

For every plan you will get a selection of:

– Main meals

– Boost meals

– Breakfast meals

– Health Snacks

All you have to do is – place your order – everything is made fresh for you, ready to grab and go.

This is the new clean approach to eating right that will not take up your time or break your budget! To take the first step to getting in the physical and mental health of your life please visit www.superfitfoods.co to learn more or place your first order.

References:

[1] Biological Psychiatry in Volume 58, issue 9 November of 2005.

[2] Nutrition and Depression: The Role of Folate – Jonathan E. Alpert, M.D., PhD; Maurizio Fava, M.D. Sept. 29, 2014.

[3] Nutrition and Depression: Larry Christiansen 1996 http://dx.doi.org/10.1037/10192-006

Fitness, Health, Meal Prep, Mental Health

How to Get the Beach Body Everyone Wants

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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

Health, Meal Prep, Nutrition

Why Protein?

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Why Protein?

June 27, 2017

If you have been doing any research at all on the topic of dieting and what to eat to get fit, you have likely heard the word protein over and over ad nauseam. Though health information can sometimes be confusing and advice all over the board, one thing every expert and authority in the industry does seem to agree on is the value of having ample protein in your diet.

You need protein in your diet in order to build muscle and solid cellular structure – along with the other two key component macronutrients of carbohydrates and fats, these three key items in the proper amounts and combinations allow your body to function properly and reach top metabolism performance.

Top 5 Protein Facts Most People Do Not Know

  1. Protein is utilized as a major source of energy.
  2. Protein is used for the creation and regulation of hormones and regular bodily functions (like digestion.)
  3. Protein is used for transportation of certain molecules throughout the body.
  4. Protein forms antibodies that help prevent infection, illness and disease.
  5. Protein is vital for the repair and maintenance of body tissues like: muscles, skin, bones, hair and nails.

Although protein can be found in meat, dairy, poultry, seafood, eggs, and many plant-based foods, here is a list of some of the best sources:

– Eggs

– Chicken

– Fish

– Steak

– Ground Beef

– Ground Turkey

– Beans

– Pork

– Green Vegetables

Many people will supplement their protein intake by drinking shakes. There are a lot of good solid nutritional protein shakes on the market, but they should be used as supplementation only. The majority of your protein should be coming from real whole foods.

How much protein do you need daily?

The rule of thumb is that for every 1 lb. of body weight you should take in 1 gram of protein. So if you are, for example, 150 lbs. you would require 150 grams of protein per day total.

When athletes diet they weigh all of their food. Accuracy is key. As close as we think eyeballing an amount can be it is often surprising just how off we all can be. It may seem small, but over time a little here and a little there can add up to a lot and throw off your hard worked for results.

At Superfit Foods, we prepare each meal with a protein, carb and veggie source. Everything is measured and weighed to get you just the right blend of macronutrients your body needs to kick start the results you are looking for. They are then packaged fresh and made ready for you to pick up at your earliest convenience.

If you are ready to get your protein intake on track – give Superfit Foods a try!

SOURCES:

http://www.webmd.com/fitness-exercise/guide/good-protein-sources

http://healthyeating.sfgate.com/6-primary-functions-proteins-5372.html

Fitness, Health, Meal Prep, Nutrition, Wellness

5 Freedoms Gained From Planning Your Meals

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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 Superfitfoods.co 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 Supertfitfoods.co 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!

Sincerely,

Your Meal Prep Company

To place an order or learn more please click here!

Health, Meal Prep, Wellness

The Low Down On Carbs

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The Low Down On Carbs

July 11, 2017

With all of the media hype surrounding carbohydrates (or carbs for short) it is no surprise that most of us are just plain confused. Are carbs bad for us? Are they good for us? Do they make us fat? Or are they helpful in losing weight?

Nutrition, like everything in life, is about balance.

Carbohydrates feed the body with glucose, which is converted to energy and used to support all physical activity. Our bodies need carbs.

The type and quality of carbs, as well as the amount you choose to feed your cells, can make a world of difference in how you feel and look as well as your ability to transform your body and lose weight or bulk and add muscle.

Top 5 Carbohydrate facts most people do not know

  1. What is a carb? – Carbs are the sugars, fibers, and starches found in the food we eat. They are a macronutrient.
  2. Carbohydrates provide fuel for working muscles as well as the nervous system.
  3. Carbs influence brain function including mood, memory, and thought process.
  4. Eating the right amounts of the proper kinds of carbs can help you shed fat.
  5. Carbohydrates fall into two different classifications – Simple and Complex. Simple carbs are digested more quickly giving you a spurt of energy that fades. They are known to be relatively empty calories which can lead to weight gain. Complex carbs burn more slowly and provide more sustained energy.

What are most healthful sources of carbohydrates you can add to your daily meals?

– Rice (brown, white, yellow)

– Beans (black beans, pinto beans, garbanzo beans, Kidney beans, baked beans)

– Potato (baked, fries, mashed, sweet potato, white potato, purple potato)

– Quinoa

These are among the best and most healthful complex carbohydrates you can incorporate into your meal prep options. Your daily carb needs are divided up between the number of meals you intend to eat for the day as are your proteins.

Though carbs are often blamed for weight gain complex carbs in correct portions actually help you lose weight as well as maintain.

Diets with little to no carbs are often high in fats and proteins. While this is a way to cause the body to lose weight, without the carbohydrates you may lack energy and it may also lead to a “skinny fat” body composition – thinner but without much muscle tone.

What should your carb intake be daily?

That number is going to vary from person to person based on current size, goals, workout routine and schedule, age, and a whole number of factors. On average though, carb intake should be between 45% to 65% of the total calories allotted.

Not getting enough carbs can actually cause health issues

You may feel dizzy, weak, brain fogged – all are signs that the central nervous system is suffering a carbohydrate deficiency or glucose deficiency known as low blood sugar or hypoglycemia.

If that occurs the body will go after stored protein in your muscles looking for fuel which can lead to muscle breakdown. This puts added stress on the kidneys. Additionally, constipation and other digestive issues may occur over time.

So you can drop the guilt you may be feeling after that July 4th barbeque. The potato salad, the hot dogs and hamburger buns, the beer… all of it, in moderation, is not going to hurt you one bit.

As for day to day?

Don’t leave your nutrition to chance. We make it easy.

At Superfit Foods, we prepare each meal with a carb, a protein, and a vegetable source. Everything is measured and weighed to get you just the right blend of macronutrients your body needs to kick start the results you are looking for. They are then packaged fresh and made ready for you to pick up at your earliest convenience.

If you are ready to get your carb intake exactly at the level it needs to be – give Superfit Foods a try!

Fitness, Health, Meal Prep, Mental Health

Meal Plans For The Kids

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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. http://browardschools.nutrislice.com/menu/elementary/summer-breakfast/2017/6/19/carbcounts/

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. http://www.timigustafson.com/2012/nutrition-can-greatly-impact-your-childs-learning-ability/

NSLP Fact Sheet. USDA. October 2011. Web. March 2012. http://www.fhs.usda.gov/cnd/lunch/AboutLunch/NSLPFactSheet.pdf

Sifferlin, Alexandra. “Why Some Schools Are Saying ‘No Thanks’ to the School-Lunch Program.” Time. Time, 29 Aug. 2013. Web. 21 June 2017. http://healthland.time.com/2013/08/29/why-some-schools-are-saying-no-thanks-to-the-school-lunch-program/

Fitness, Health, Nutrition, Wellness, workout

Increasing Joint Longevity

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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. (https://www.cdc.gov/arthritis/index.htm).

Fitness, Health, Meal Prep, Mental Health

Back to School – Eating Done Right!

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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. https://www.packit.com/. 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 Superfitfoods.co 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 www.superfitfoods.co.