The Five

When it comes to food, separating fact from fiction can be difficult. The internet has made it possible for anyone with an opinion on food to publish those opinions, whether they be true or false. Here are 3 of the top food myths and why they are simply not true.

MYTH: “All Carbs Are Bad”

If you had to label one food category as the “bad guys,” it would probably be carbs, right? This is the biggest myth out there, though; not ALL carbs are bad! There are two types of carbs: simple and complex. While you do want to stay away from simple carbs like sugary pastries and enriched/refined pasta, complex carbs host a variety of benefits and play an integral role in a well-rounded diet. Your body needs whole-grain, fiber-rich, complex carbs to sustain the energy it gets from protein. So don’t fall for the lie that carbs are evil. Just swap out the bad ones for the good ones!

MYTH: “Grazing Is Better Than Three Meals a Day”

You may have had friends recommend you ditch the traditional three meals a day and instead graze or eat 5 small meals a day. But is that healthy? It can be, but only if you eat something healthy such as raw veggies or protein. If you don’t do it mindfully, Consumer Reports says that snacking and grazing can do more harm than good:

Food Myths

“About a quarter of snackers believe it’s healthier to eat several snacks throughout the day vs. larger meals. The rationale for grazing is that it keeps you from getting too hungry and then overeating. But when it comes to weight control, there’s no clear advantage to eating frequent smaller meals over fewer larger ones. If you don’t pay attention, you run the risk of taking in too many calories, especially if your version of grazing is constant nibbling over several hours. And small meals might not truly satisfy you; you may end up eating more.”

consumerreports.org

MYTH: “Calories You Eat In the Evening Are Worse Than Calories You Eat In the Morning or Afternoon”

There’s a myth floating around that the calories you consume at night are more likely to cause weight gain than the ones you eat earlier in the day. Unfortunately, this is a lie a lot of people have fallen for. But calories don’t change identity throughout the day, they just are what they are. The calories you consume at night are the same calories you consume any other time of day. “What matters are the total calories you take in,” says John Foreyt, Ph.D.

Not everything you read or hear about food is true! Double check and make sure the food “facts” you’re being fed are true.

Known as the most satiating macronutrient and a great immune system and metabolism booster, protein plays a critical role in a healthy diet. Most people know that chicken, beef, and seafood contain protein, but let’s take a look at 5 foods you may not realize are actually high in protein!

1. Greek Yogurt

Greek yogurt is a great source of probiotics, but seeing as every 100-gram serving contains 10 grams of protein, it’s also a great source of protein! Although Greek yogurt is usually eaten as a breakfast food, you can also use it as a replacement for sour cream, put it in smoothies, add it to muffin mixes, or mix it into mac n cheese.

2. Nuts

If you’re looking for a budget-friendly protein option, add nuts to your shopping list. Peanuts contain 26 grams of protein per 100 grams and almonds contain 21 grams of protein per 100 grams. If you’re allergic to almonds, you can eat sunflower seeds or sunflower butter instead. When the budget is tight and you need to cut back on meat and plant protein, nuts and nut butter are great alternative protein sources.

3. Pumpkin Seeds

Did you know that pumpkin seeds contain 19 grams of protein per 100 grams? Pumpkin seeds are also a good source of several critical vitamins and minerals. In fact, 1 cup of pumpkin seeds contains:

High in Protein
  • Vitamin A: 1.9 ug
  • Riboflavin: < 0.1 mg
  • Niacin: 0.2 mg
  • Vitamin C: 0.2 mg
  • Folate: 5.8 ug
  • Calcium: 35.2 mg
  • Potassium: 588.2 mg
  • Iron: 2.1 mg
  • Magnesium: 167.7 mg
  • Zinc: 6.6 mg
  • Phosphorus: 58.9 mg
  • Copper: 0.4 mg
  • Manganese: 0.3 mg

4. Cheese

Say cheese! Cheese is one of those fun proteins, easy to slip into a variety of meals and snacks. When it comes to protein, there are two kinds of cheese that stand out. Part-skim mozzarella contains 24 grams of protein per 100 grams and parmesan contains 36 grams of protein per 100 grams. If you’re sensitive to lactose, you can still get some of your protein from cheese, as there are some amazing lactose-free cheeses on the market now such as Cabot Cheddar Cheese.

5. Hemp Seeds

Hemp seeds might sound too “crunchy” or may even make you nervous. But hemp seeds offer a host of health benefits. According to WebMD, “Hemp protein comes from the cannabis plant and is an excellent source of plant-based protein. Hemp seeds don’t contain any cannabidiol (CBD) or delta-9-tetrahydrocannabinol (THC), the psychoactive compound found in marijuana.” Hemp seeds are safe to consume and are an excellent source of protein, containing a whopping 32 grams of protein per 100 grams!

Whether you’re trying to lose weight, eat healthier, or build muscle, incorporating more protein into your diet doesn’t have to be complicated or expensive. Get Fit Five Meals today!

Meal prep services have grown in popularity in the last several years, and it’s not hard to see why. Here are 4 benefits of having a meal prep service handle some of your meals.

Save Time

Time-Saver

Think about how much time you spend preparing meals. Some meals are easy to make, others (the more healthy ones, usually) can take an hour or more to prepare! That doesn’t include all the time it took to shop for ingredients, clean up, etc.! When you invest in a meal prep service, it saves you time in the kitchen and at the store. Just think, you could have a fully cooked, healthy meal on the table in less than 5 minutes!

Save Money

Cost-Effective

Fresh, home-cooked meals are, no doubt, the most cost-effective meals out there. But who has the time or energy to cook all of their meals at home? Unfortunately, hitting a fast-food restaurant or grabbing a frozen meal to pop in the oven when you get home from work feels like the cheapest option in the moment. But the dollars you spend on those grab-n-go meals can add up fast, and they are rarely filling, causing you to snack later and spend even more money.

One of the best aspects of a meal prep service is how budget-friendly it is. When you pay for a ready-made, healthy, fresh meal, you avoid impulse buys and cheap “filler” meals. This is much easier on your wallet in the long run.

Eat Healthy

Healthier than Fast-Food

Convenience often comes at a cost. Nine times out of ten, the cheaper the meal is, the less healthy it is too. It’s so easy to hit the drive-through line just so that we can call dinner done, but these unhealthy meals can cause weight gain, high blood pressure, diabetes, and other diseases long-term, so is the convenience really worth it?

Being busy is a part of life, so when you need to outsource a meal or two each week, you should be able to do that guilt-free. This is why meal prep services are becoming so popular because you can have a filling, healthy meal ready for your family in minutes.

Eat Enjoyably

Less Effort

When you make meals at home, you have to make shopping lists, meal plans, go to the store, put the groceries away, meal prep, and then clean up after each meal. We’re exhausted just thinking about it!

When you get a meal prep service to do the work for you, you’re investing in yourself. Instead of slaving away over a stove or washing a bunch of dishes, you can play with your kids, finish that house project you’ve been working on, or spend some quality time with your spouse. Less effort going into meal prep means more energy to do the things you love.

DINING OUTCOOKINGFit Five Meals
TimeTIME~1.5 hours
Per meal
~1 hour
Per meal
~90 seconds!
Per meal
Cost
COST
~$14 + tip
Per meal
$8
Per meal
~from $8.50
Per meal
Additional % savings with plans
EffortEFFORTTravel time, parking, wait time, meal prep and servicePlanning, shopping, preparation and cook timeDietitian curated meals delivered to one of our convenient locations

A meal prep service that saves you time and energy, is cost effective, and provides your family with healthy meals (hint hint: we do!) is a win all around. Fit Five makes it possible for you to eat healthy without breaking the budget.

Take a peek at this week’s menu to see what we mean!

Being mindful of what you’re putting into your body is a key aspect of wellness. Here are 3 healthy habits you can implement in order to maximize your nutrition.

Eat Balanced Snacks

If you want to maximize your nutrition, start with your snacks. So many of us grab a cheese stick or munch on an apple and call it a snack, but the best snacks include lean protein, complex carbohydrates, and some healthy fat. Here are some well-balanced snack ideas:

Maximize Your Nutrition
  • Apple slices with almond butter
  • Celery sticks with hummus
  • Pineapple chunks with cottage cheese
  • Orange slices with mixed nuts
  • Pear slices with string cheese
  • Mixed berries with greek yogurt
  • Avocado with tomato and low-fat mozzarella cheese
  • Hard-boiled egg with zucchini sticks
  • Healthy beef jerky with apple slices 
  • Canned salmon with edamame
  • Whole grain toast topped with turkey breast and avocado
  • Red bell pepper with guacamole
  • Dark chocolate and almonds
  • Natural peanut butter with celery sticks
  • Sugar snap peas with ricotta cheese
  • Dried fruit with sunflower seeds
  • Sugar-free beef jerky with cheddar cheese slices

Find Healthy Replacements for Foods You Crave

Making simple swaps can really maximize your nutrition. You want to make the most of the calories you’re consuming! A big part of that is eating foods that fuel and satisfy you instead of causing blood sugar crashes and unwanted weight gain. Craving a candy bar? Opt for a protein bar that is low in sugar. Reaching for a bag of chips? Eat some popcorn or chickpea chips instead! Making a sandwich for work? Use whole grain bread instead of white bread. It might not seem like a big change, but over time, those choices can really pay off.

Lower Your Stress Levels

What does stress have to do with nutrition? Plenty! Studies have shown that stress can lead to binge eating unhealthy foods and, in turn, cause weight gain. Web MD says:

Do you tend to feel much better after having sweets or carbs? There’s a reason: These foods tell your brain to release a chemical called serotonin, which boosts your mood. That’s why cakes, cookies, and French fries are often called “comfort foods” — but the comforting feelings don’t last long. Soon after you eat these treats, your blood sugar will drop (or “crash”), and you’ll be tired and shaky.”

When you take active steps to lower your stress levels, you are able to develop healthy eating habits as well. Exercising mental self-care doesn’t have to be complicated or expensive, either! Getting 7-8 hours of sleep each night, lowering your caffeine intake, or going on a 10-minute walk outdoors daily are all great ways to lower your stress levels and avoid unhealthy binge eating.

If you want to maximize your nutrition, start small. Making too many big changes all at once makes it more difficult to stick to those healthy habits long term. So pick something simple that you know you can keep up with. You might be surprised how quickly you see a difference!

For more information contact us today!

How Many Calories Your Body Actually Needs

The ideal caloric intake varies widely from person to person. Factors such as age, gender, and fitness level should influence the number of calories you consume, but you can’t adjust your caloric intake based on those factors alone. In fact, WebMD says:

“Whether you’re trying to lose weight, gain weight, or stick to your current weight, you might be tempted to look up the suggested calories per day for your gender, age, and activity level. The following chart should only be used as a reference point, because every person is so different metabolically even when they are the same size and gender.”

 Suggested calorie ranges are generated using the Institute of Medicine’s estimated energy requirement calculation.

Calories

Signs You’re not Getting Enough Calories

Some people count calories to make sure they are eating enough, others count in order to lose weight. Whenever you’re counting calories, though, there is always the chance you won’t consume enough, especially when you’re working out. Eating too few calories can do more harm than good. Symptoms of not eating enough calories include:

  • Exhaustion
  • Muscle loss
  • Slower metabolism
  • Missed periods in women
  • Hormone swings
  • Hypoglycemia
  • Trouble focusing
  • Struggling to exercise

Talk to your doctor or a nutritionist if you notice any of these warning signs of low caloric intake.

Trying to determine how many calories your body needs? When in doubt, skip the calorie calculators and try intuitive eating instead. For more information contact us today!

You may have heard the term “macros” or macronutrients before. But what are macros and why are your friends “counting” them? Here are 5 things you need to know about macronutrients.

What Macronutrients Are

WebMD defines macronutrients as the nutrients that your body needs in large amounts to give you energy. The three macronutrients are fat, carbohydrates, and protein. These three nutrients help your body in different ways and are vital to your health, so if you’re watching what you eat or dieting, be sure you don’t cut these categories out or limit them too much.

Why We Need Macros

What is so important about these three nutrients? Well, macros are beneficial for:

As we said earlier, macros help your body function the way it should. Without macronutrients, you may be more prone to weight gain, hormone imbalance, and sickness. Again, in order to maintain optimal health, it’s important to not neglect or restrict these categories.

Top Macronutrient Food Sources

If you’re looking to up your macronutrient intake, it’s helpful to be aware of some of the top food sources of macros. First of all, be sure you’re getting plenty of protein, particularly plant-based kinds. Some good protein sources include:

  • Beans
  • Lentils
  • Nuts
  • Seeds
  • Whole grains
  • Poultry
  • Fish
  • Seafood
  • Eggs
  • Some dairy, like Greek yogurt

You also want to be sure you’re getting some of your calories from carbohydrates (the good kind). Some good sources of healthy carbohydrates include:

  • Unprocessed whole grains
  • Beans
  • Vegetables
  • Fruits

Lastly, incorporate some good fat into your diet. This includes:

  • Olives and olive oil
  • Canola oil
  • Peanut oil
  • Avocados
  • Nuts and nut butters
  • Corn oil
  • Sunflower oil
  • Soybean oil

Difference Between Micro and Macro

Because of how similar they sound, it’s easy to confuse macronutrients and micronutrients. The Mayo Clinic put out this helpful video explaining the difference between the two.

In short, MACROnutrients are the nutrients your body needs a lot of and MICROnutrients are the nutrients your body needs a small amount of. You need both, though, and they work in conjunction with one another to help your body function the way it should.

Pros and Cons of Counting Macros

Counting macros is somewhat of a trend so, of course, there are pros and cons to it. One of the pros to tracking your macro intake is the knowledge you’re arming yourself with. When you keep track of what and how much you’re eating, you are more aware of your habits (good and bad). Knowing your tendencies can help you make better eating choices moving forward.

The downside to counting macros, on the other hand, is that it takes time and effort to weigh your food, count how many calories you’re consuming, and log what you’re eating. Some people just don’t have time for all that tracking! Additionally, it’s easy to miscalculate, which could lead to you missing out on key nutrients your body needs.

Keeping track of macros isn’t for everyone, so be sure you talk to your doctor or a nutritionist before you start this new regimen. Everyone’s needs are different and what works for someone else may not work for you. Ultimately, a well-balanced diet with plenty of variety should always be your goal, whether you’re counting macros or not.

For more information contact us today!