Category Archives: Nutrition

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!

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 | team@superfitfoods.co

Order Now 

Keto Diet…What is the Hype All About?

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.

Take control of your mental health through nutrition!

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

Lean Down to Shed Excess Baby Weight

Lean Down to Shed Excess Baby Weight

May 16, 2017

Lean Down to Shed Excess Baby Weight

Let’s face it. As much as we love our new born bundles of joy, what we don’t love is the excess baby weight that gets left behind. On average it is recommended for expectant mothers to be to gain between 15-40 lbs. depending on the size of their frame.

Now subtract from that the average baby’s weight at the time of birth which is 7.5lbs (though of course that can vary). At minimum you are left with 7.5lbs and top end 32.5lbs or more of extra unwanted weight that you are currently carrying around.

The human female body is designed to carry children, to grow in order to support a new life and to contract once that new life is brought forth. That post baby shrink down can be helped along by making sure that the weight loss is done in the healthiest form possible to support the bodily changes and allowing it to adjust back to normal.

Diet and exercise are key to getting back in shape – But so is rest!

Giving birth, though a natural process, is traumatic to the body. Rest and recuperation are needed postpartum. On top of that, you now have a new baby who isn’t regulated by your time clock. You may not get much sleep. Feeling sleep deprived, overwhelmed, and exhausted usually decreases your motivation to hit the gym and plan out a diet.

That is where SuperFit Foods comes in. We can take some of the weight off your shoulders by preparing all of your meals for you so you can focus on your new son or daughter while still getting all of the exact nutrition your body needs to make a full recovery.

How the Lean Down Plan can help

With all of your food fresh cooked and pre made all you have to go is grab and go!

We make eating simple.

With the Lean Down Plan, you will get a selection of:

– Main meals

– Boost meals

– Breakfast meals

– Health Snacks

These selections are a macro mix of pure lean proteins, carbohydrates and fresh nutritious vegetables. You don’t have to give up sweets either – Peanut Butter Protein Balls and Crunchy Granola Bars kill the sweet tooth while keeping you on track.

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 free up your time and release those extra pounds the right way. To take the first step towards shedding that excess baby weight, please visit www.superfitfoods.co to learn more or place your first order.

Why Protein?

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

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 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!

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

HOW TO: Stick to Your Eating Plan While Traveling!

HOW TO: Stick to Your Eating Plan While Traveling!

August 8, 2017

Let’s face it. We have been conditioned to be a society based on ease and convenience. We have become used to a grab and go mentality when it comes to eating. Drive throughs, prepackaged meals you can grab at any convenience store, individualized snack packages, all of it makes it easiest to eat processed unhealthy foods rather than keep yourself on track. It can feel like the cards are sometimes stacked against you, especially if you spend time on the road for work or traveling.

Though it may at first thought seem daunting to try and travel with food, the reality of it is that not only is it easier than trying to find healthy items on the go, it is the most convenient option there is once you are properly prepared.

If you are traveling by car you can very easily take all of your food with you. Unless you have ever spent time around those who are serious about their food intake and physical training you likely don’t even know these bags exist. They are far better than your average cooler and specially designed to hold individual meals such as those through Superfitfoods.co.

Shopping online you can find them through a number of sources, one we have used and recommend is made by 6 Pack Fitness. It is durable, strong, roomy and keeps food cold for extended periods of time thanks to the insertable, reusable ice packs. They come in a range of styles and sizes to fit your needs from travel for a weekend, to backpacking, even cases perfect for a professional day at the office. Many bag sizes fit in the carryon compartment in the majority of airliners so even if you are flying, that should not deter you from your nutritional goals.

https://www.sixpackbags.com

  1. Grab some hard boiled eggs. These make an incredible protein packed snack. If whole eggs do not fit into your daily macros, snack on the egg whites and toss the yolk. Each egg white contains 3.6grams of protein and virtually no fat.
  2. Fat Free Greek Yogurt (8oz) – add in 1 cup of berries and a tablespoon of almonds for flavor and texture.
  3. Quest Protein Bars – These come in a huge assortment of flavors. They are nutritionally balanced and can keep your energy as a great occasional meal substitute.
  4. Go Nuts! – Cashews, Almonds, Macadamia Nuts, Pecans, Walnuts – all are healthy fats and high in protein.
  5. Protein Shake – Pre portion shaker cups at home, toss them in your bag. Just add water and shake! This is a great way to make sure you meet your protein requirements daily with no hassle. Keep in mind that shakes are a supplement. Your main source of protein needs to come from whole foods.
  6. Beef or Turkey Jerky – Tasty, healthy, filling and easy to carry. These are a must have for car trips, plane flights, and even backpacking.
  7. Liquid Egg Whites – Gross!? You may be thinking – But many bodybuilders actually drink egg whites. It is an instant, easily digestible form of protein that you can grab on the go from any grocery store. When cold and right out of the fridge, drinking them actually tastes pretty good!
  8. Rice Cakes with or without peanut butter – Rice cakes can satisfy that need to crunch without extra calories, fats or preservatives.

Life requires movement. Travel is inevitable. Don’t let a change to your daily routine get in the way of your nutrition and fitness goals. When you learn the tips and tricks the pros use, life gets abundantly easier. So grab a bag, place your food order, pack up and let’s get going! You can do this!

From,

Your Meal Prep Company

P.S. Where have people seen you in a Superfit Foods T-shirt? Tag us in your post! Having the Superfit Foods name and logo seen in public is our easiest form of advertising and wearing our shirts gets us visibility all over Jacksonville and even further. So the next time you wear something with the Superfit Foods name or logo to a place of interest, take a photo and tag @superfit_foods.

Don’t have a shirt? Let us know – we will give you one for your next trip!

Why Veggies?

Why Veggies?

August 15, 2017

“Don’t get up from the table until you finish your vegetables!” Even though it is proven that eating more vegetables can reduce the risk of some chronic diseases, as well as provide vital nutrients for health and maintenance of your body, eating vegetables can be a difficult thing to do!

 

5 Veggie Facts Most People Don’t Know:

  1. The highest amount of vitamins and nutrients are contained within the vegetable’s skin and the layer directly underneath it.
  2. Brussel sprouts have many health benefits as they can help the digestive system, memory, eye health, strengthen the immune system and protect the body.
  3. Celery is a fantastic vegetable for athletes as it quickly replaces lost nutrients and sodium. Just three celery stalks will provide one of your five a day recommended portions.
  4. Most vegetables are naturally low in fat and calories. None have cholesterol.
  5. Florida is the number one producer of fresh market tomatoes. Actually a fruit, it took a ruling by the Supreme Court in 1893 to make the tomato a vegetable (tax purposes).

 

Common Veggies with Higher Nutrient-Density:

  • Watercress
  • Chinese Cabbage
  • Spinach
  • Kale
  • Red Pepper
  • Broccoli
  • Brussel Sprouts
  • Carrots
  • Tomato

 

Making Veggies Easy – Tips!

  1. Put Veggies in a visible place so you are more likely to see and eat them.
  2. Prepare Veggies ahead of time to be cooked or eaten. (snack baggies ready to go)
  3. Find the Best way you like veggies (trimmed, chopped, roasting, juiced, raw, etc.
  4. Use Dips to flavor up raw veggies (check for low-sugar/fat options)
  5. Drink your veggies
  6. Salads can be more than basic. Cram a bunch of veggies in them
  7. Use Raw Veggies to replace crackers, pita, tortillas, etc.
  8. Use leafy greens as wraps for tacos, sandwiches, etc.
  9. Replace “pasta” with veggies like Spaghetti Squash or Sweet Potato Noodles, etc.

 

Health Risks Associated with Low Veggie Diet

  • Deficiencies: Vitamin & Mineral Deficiency – B-Vitamins help derive energy, Vitamin-C assist with wound healing, Vitamin-A keep your skin & eyes healthy, Vitamin-K supports blood clotting. Vitamins/Minerals in veggies include Calcium, Magnesium, Iron, & potassium, which contribute to cardiovascular, skeletal, and nerve health. (Deficiency in these can impact these functions )
  • Digestive Issues: Indigestible carbs (Fiber) is high in veggies and without regular intake, can lead to issues with the productivity of digestion of food.
  • Disease Risks: (Fiber) helps slow down the absorption of glucose and cholesterol, which allows the body to regulate blood levels and may lessen the risks of diabetes or elevated cholesterol levels. (Phytochemicals) in veggies can also reduce inflammation and even slow or prevent tumor growth.
  • Cardiovascular Health: Many people consume too much sodium without getting enough Potassium. Veggies rich in Potassium can help restore balance and reduce the risks of high blood pressure or stroke.

 

Athlete Performance (Best Veggies)

  • Sweet Potato – an excellent source of vitamin C, manganese (for energy production), fiber (for healthy digestion), vitamin B6 (for nerve function and muscle contraction) and potassium.
  • Beets – improves running performance due to its ability to increase dilation of the blood vessels, allowing for greater blood flow and improving oxygen and nutrient delivery to working muscles.
  • Spinach – full of nutrients, high in calcium, vitamin C, magnesium, zinc, and iron—all important for athletic performance. Spinach is also a source of vitamin K, which helps athletes maintain healthy bones. (*insert Popeye the Sailor Man)
  • Kale – packed with fiber and copper, one nutrient that is hard to get in a normal diet, and an excellent source of manganese, iron, vitamins C, A, and K, and myriad phytonutrients. Contains folate, which has been shown to boost vascular function and blood flow, as well as the antioxidant lutein, which is found in the retina and helps eyes adjust to the bright light and filter out harmful blue rays.

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 veggie intake exactly at the level it needs to be – give Superfit Foods a try!

6 TIPS TO AVOID BAD HOLIDAY EATING & NOT TIP THE SCALE

6 TIPS TO AVOID BAD HOLIDAY EATING & NOT TIP THE SCALE

August 29, 2017

Nothing tastes as good as skinny feels. Except for cookies!

Everyone has their favorite holidays, above all everyone has their favorite holiday food that goes with it. Some people may go as far as putting their “loose fitting pants” on or binge on all of the desserts because the holiday is only “once a year”. With that rationalization method in mind, on average, the typical American holiday dinner is averaged at 3000 calories. If that number of calories doesn’t grab your attention, how about the average American consumes enough fat calories at a holiday meal to equal 3 sticks of butter. There are many ways that you can enjoy your holiday favorites without tipping the scale in the wrong direction, here are a few:

Get your hands dirty!

One of the best ways to help you fight the weight gain is to burn calories while preparing the delicious foods you are about to eat! On average, 1 hour of food prep can burn as many as 195 calories! Roll up your sleeves and lend a hand in the kitchen.

Pre or Post Meal Physical Activity

I know not everyone wants to go for a jog or play backyard football on the holiday but it’s a great way to burn calories and catch up with family at the same time! Playing flag football for one hour can burn up to 508 calories (almost 2 averaged sized pieces of pumpkin pie). Not only will a jog or football game burn calories but it lets you escape from awkward interactions with distant relatives!

Watch what you drink.

Holidays are the typical time for people to be social and also social drinkers. The average American consumes 460 calories in drinks alone during the holiday meals! Not only does the alcoholic drinks make you crave unhealthy foods it also contains substantial calories as well! Drinking in moderation and lower calorie drinks will help avoid racking up the calories.

BYOD. Bring your own Dish.

Most of the holiday gatherings that you are a guest to the host will either ask or be welcome to you bringing your own dish to the party to share with others. This is your opportunity to bring your own dish that is not only tasty but healthy as well!

No Grazing

It is easy to eat a big meal till you’re stuffed to the brim and you’re uncomfortable. Eat till your satisfied and not till you’re full and uncomfortable. After the meals, it is also easy to pick at the sweets and graze on the unhealthy foods and treats! If you limit your grazing you’ll limit excess unwanted calories!

Adding Veggies

It is no secret that the most craved and sought after foods are not the veggies. They are the high carb and high fat delicious entrees and desserts. I’m not saying only eat veggies over the holidays but mix in a variety of mixed veggies and make the most colorful plate you can!

There are many ways to help with your eating during the holidays but those 6 mentioned above are easy and effective!

BONUS TIP FOR CLIENTS: For those of you who will be out of town on the holiday for just a day or 2 , don’t freeze or cancel! We can do the math ourselves, and we’d love to pro-rate your account so you have EXACTLY as many meals as you need for when you get back. ( :