Category Archives: Wellness

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 

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

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

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

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

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

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

Our 3 opinions of the #JaxFoodieTour experience:

  1. VIP service

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

  1. Incredible food

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

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

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

 

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

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

September: Childhood Obesity Awareness Month

With September being Childhood Obesity Awareness Month, our team at SuperFit Foods wanted to equip you with knowledge on this growing epidemic.

According to the CDC, obesity affects about 13.7 million children and adolescents in the United States alone. Data reveals that nearly 1 in 5 school-aged and young individuals in the United States suffers from obesity. While the overall prevalence has decreased since 2010, childhood obesity continues to be a serious issue. Childhood obesity greatly increases the risk of your child developing chronic diseases such as heart disease or diabetes, as well as an increase in stress, sadness, and low self-esteem.

What Causes Childhood Obesity?

There are many reasons as to why a child may become overweight or obese – yet the most common causes are genetics, lack of physical activity, or unhealthy eating patterns. As technology becomes more prevalent, children spend less time outside or being physically active inevitably increasing a child’s risk of obesity.

Tips for Keeping Your Child’s Diet Healthy

In addition to motivating physical activity with your children, you must promote a healthy and balanced diet. When we say “diet”, we are saying to “calorie-count” or deprive your kid’s from their favorite snacks, but merely monitor what they are eating. Below are a few tips we recommend:

Parents Control the Supply Lines

Since parents are the head of the household, they essentially decide which foods to buy. If a kid is hungry between meals, they’ll eat whatever is in the fridge or pantry – so, stock your shelves with healthy snacks (granola bars, whole-wheat crackers, etc.) and put the less healthy items in a hidden spot that aren’t easily accessed by the kids.

Don’t force them to “clean their plates.”

By not allowing your child to leave the table until their plate is “clean,” you are not allowing them to listen to their bodies when they feel full. When kids realize they are full and correctly respond to this, they’ll be less likely to overeat.

Kids do what you do!

When you eat healthily, you are promoting healthy eating to your child – even if you don’t realize it.

Hype up dinner, not dessert.

While occasional sweets are okay, we don’t recommend convincing your child to finish their meal to be rewarded with dessert. This can cause kids to value their sweets more than their veggies, instead, treat the two as equals.

SuperFit Food’s Solution

We wanted to provide you with an easy solution to prevent obesity in your kids or to assist them in reaching their healthy weight goal.

Our “Lunch Box” plans are catered just for kids between the ages of 3 to 9 (in reality, anyone can get this plan if they like the macros more). These fun, affordable, convenient, and healthy meals consist of three ounces of carbs,  three ounces of protein, one-fourth cup of vegetables, and many more “kid-friendly” menu items at just 250-300 calories per meal.

Get your kid(s) started on this fantastic and wholesome meal plan, by visiting the link: orders.superfitfoods.co/

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.

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!

The Low Down On Carbs

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!

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).

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. ( :

Falling Back to your Superfit Routine by Kelsey Beckman of DOPV

Falling Back to your Superfit Routine by Kelsey Beckman of DOPV

September 5, 2017

No matter who you are, there’s a chance that summer served as a timeout from the regimen that may have been ingrained in you over other nine months. Whether you took a solo vacation, or just got an overall break from getting your little ones out the door by a particular time, your routines may be a little dusty and can use some polishing. The reality is, getting back on a consistent schedule has the potential to both elevate OR destroy our health goals. For some of us, there may be fewer temptations or ways to deter from healthy practices. For others, the lack of time to plan, prepare, and execute could lead to reactive, unhealthy choices. Therefore, the question becomes how do you adopt and maintain healthy habits as the days become shorter and calendar gets fuller?

At Dietitians of Palm Valley, we work with everyone from your mother of four, to executives of corporations, to the athlete that is at multiples practices per day. Needless to say, these individuals may have very different schedules, yet use similar strategies to accomplish their health goals. We confidently recommend SuperFit Foods to our clients that want to have access to healthy meals, yet are the short time to develop them themselves. They have several options that may be appropriate for feeding an individual or a family as schedules get more hectic, and the days are shorter. Here are some areas to focus on to send you down the path of the most healthy version of yourself this season.

 

1) Have a plan and execute it.

The truth is, we are constantly surrounded by a wealth of nutrition information. Therefore, it becomes challenging to weed out information and choose what is applicable to you and your life. Taking time out of your week to map out a plan will decrease the chances that you will get distracted and stray from your plan. If you are expecting to eat three healthy meals per day, you must have a strategy to accomplish this. That being said, you do not have to devise a bullet proof plan. Great nutrition is a product of being prepared, yet agile in times when days do not go as planned. Your plan may be relying on meal prep companies entirely, doing a combination of your own meal prepping along with pre-made meals, or just doing all of the preparings yourself. Whatever it is, know what direction you want to go in and follow through.

 

2) Shoot consistently for balanced meals

We do not hesitate to direct a number of our clients in the direction of SuperFit Foods because we know that they are going to accomplish what we as dietitians strive for- balance. There are a number of diet fads that exclude major food groups, which puts us at risk of cravings and nutrient deficiencies. Therefore, we recommend consuming meals that include lean protein, fiber rich carbohydrates, healthy fats, and an assortment of fruits and vegetables at every meal. Combining these key components to your meals with providing your body with sustained energy without settling for nutrient lacking alternatives.

 

3) Be resilient to the routine ruiner

Now that you are motivated to invest in a method of food prep and eat balanced meals, I must caution you with this. Unfortunately, life does not always cooperate with our fitness goals. We encourage our clients to have a plan, yet be able to choose the next best thing when their plan takes a plunge. If there is not a next best option, embrace the opportunity to step outside of a comfort zone. For example, people will still celebrate their birthdays at tasty, heavy dining options, and the holidays will still come around this year. Does this mean you should avoid these events or not participate? Think Again! By sticking to a routine, it will allow for your body to afford these occasional hiccups and you will truly enjoy a timeout from routine. Enjoying food experiences is a part of a balanced lifestyle.

FALL-ing Out of Bad Habits: Five Bad Habits to Overcome this Fall

FALL-ing Out of Bad Habits: Five Bad Habits to Overcome this Fall

September 19, 2017

It’s easy during the summer season to slack on maintaining a healthy, more efficient lifestyle. Whether you’re a student, in the workforce, a parent, or a little bit of it all, summer is the time to relax. Between traveling for vacations, celebrating holidays or spending time with friends and family, there’s not much focus on being healthy. Summer is great, but Fall is here and it’s time to get back to reality. Here are five bad habits to overcome this fall season:

1) Portion Control

When eating out, restaurants tend to give more food than you can stomach. The problem is, people will prepare to overeat when they go out to eat. It’s okay to have leftovers! Eating out is convenient, fast and satisfying. The issue is, these yummy restaurants dishes have bigger portions and more calories. When you go out to eat- know when you’re full and then, ask for a to-go box!

2) Eating Too Late

The American Heart Association reported sleeping on a full stomach elevates your blood glucose and blood insulin levels the next morning. Several studies say finishing your last meal by 6 p.m. is the most beneficial for your health but, let’s be real, most of us don’t get a chance to sit down until 6 p.m. To give you a more realistic approach, studies also say, as long as your last meal is two hours before you go to bed, then it won’t affect your health.

3) Stick to a Sleep Schedule

The average adult needs eight hours of sleep per night. Not only is getting those eight hours important but also going to bed at a decent hour. When you’re not getting enough sleep, you have less energy to exercise and less energy to put effort into your eating choices. Studies show that sleep-deprived people are more likely to become obese. This is the part that counts when it comes to your eating schedule. We’ve all heard it before, “eating breakfast is the most important meal of the day!” If you wake up early and have time to make a strong, nutritious breakfast, it’ll make a huge impact on the productivity of your day.

4) Cut Caffeine to the Curb

The most important thing about limiting caffeine intake is cutting back gradually. Withdrawing from caffeine can cause severe headaches, fatigue, and inability to focus, so it’s important to cut back slowly and effectively. Studies say caffeine can increase heart rate, blood pressure, and stress. When trying to become the healthiest version of yourself, caffeine is going to be a bigger burden than an advantage.

5) Manage Your Time Wisely

The famous phrase, “there’s just not enough hours in the day” is how most of us feel regularly. Well, my advice to you is cut out the things that do not matter. It’s important to take one day at a time. Don’t overload your daily schedule, don’t procrastinate and don’t stress if you can’t get everything done. Focus on the necessities and then, tackle the rest. Making healthy eating choices, exercising and sleeping regularly and completing tasks in a balanced schedule will allow you to be more productive, more motivated and less stressed.

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.”