3 Awesome Things To Do This Weekend In Atlanta

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With the cooler weather we’ve been having over the past few days, it’s finally starting to feel like Fall. Along with trying the new and exciting meals on our Fall menus, now is the perfect time to get outside and hit up some of the festivals that are going on before the month is over.

3 AWESOME THINGS TO DO THIS WEEKEND

  • Georgia Apple Festival – October 20th & 21st. Enjoy a parade, antique car show, arts and crafts, food and of course, apples!
  • Stone Mountain Pumpkin Festival – Now through October 28th. Take the family for a fun filled day of games, live shows, park attractions and more. Their Glow By Night Experience starts at dusk.
  • Taste Of Atlanta – October 19th – 21st. Try tasty food and drinks from more than 100 of Atlanta’s favorite restaurants and chefs. This 3 day event features cooking demos and classes, craft beverages and amazing food.
Staying healthy for the holidays has never been simpler. Just pick from the following exclusive offers and you’ll be enjoying our clean, chef prepared Fall menus next week.
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Want to try our meals? Here’s 2 Ways To Save:

  1. Tired of forgetting to place your order by our 9am, Friday cutoff time? If you order our Chef’s Choice menus, you can receive your meals every week by choosing our Easy Renewal and you’ll get 10% off each recurring order. Just use promo code FALLBLOG10 at checkout.
  2. If you build your own Custom menu or get our Single meals, you’ll be able to enjoy uninterrupted service and save $50 off when you place an order for 4 weeks of service. Just use promo code BLOG4WEEKS at checkout.
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Fresh ‘N Fit Cuisine’s Featured Meals For The Week Of October 15th

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Looking to level up your dinner plate? How does our Fennel Braised Beef Short Ribs + Spinach Souffle or our Beef Bolognese Manicotti + Creamed Spinach sound? Make sure to get your order placed before our Friday, 9am cutoff.

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code OCTOBERHEALTH20 at checkout and take $20 off your order.


HEALTHY MIX

Breakfast
  • Mediterranean Egg White Omelet with Spinach, Feta, Red Peppers & Onions and Artichoke Hearts. Seasoned Home Fries and a Chicken Sausage Patty on the Side.
    kcal: 380 |  P: 27g  | C: 44g  | F: 9g

Lunch

Dinner
  • Manicotti Topped with Beef Bolognese Made with Tomatoes, Onions, Peppers, Parmesan Cheese and Garlic. Served with Low Fat Creamed Spinach.
    kcal: 418 |  P: 33g  | C: 30g  | F: 20g

VEGETARIAN
Breakfast

  • Apple Cinnamon Oatmeal with Walnuts, Brown Sugar and Raisins. Served with Veggie Sausage Links.
    kcal: 382 |  P: 15g  | C: 40g  | F: 14g

Lunch

  • Fajita Veggie Flatbread Made with Roasted Red Peppers, Mushrooms, Squash, Onions, Cilantro and Mozzarella Cheese. Served with Chili Corn, Black Bean and Garbanzo Bean Salad on the Side.
    kcal: 394 |  P: 20g  | C: 62g  | F: 10g

Dinner

  • Cheese, Broccoli, White Bean and Rice Casserole Topped with Almonds. Garlic Biscuit with Butter on the Side.
    kcal: 420|  P: 18g  | C: 38g  | F: 22g

LOW CARB

Breakfast
  • Quiche Lorraine Made with Eggs, Turkey Bacon, Green Onions Low Fat Swiss & Cheddar Cheese. Fruit on the Side.
    kcal: 380 |  P: 40g  | C: 18g  | F: 14g
Lunch
  • Chicken Tortilla Soup Made with Onions, Garlic, Tomatoes, Cilantro, Roasted Corn, Black Beans and Jalapenos. Topped with Cheddar Cheese. Sweet Potato, Mushroom and Bell Pepper Saute on the Side.
    kcal: 396 |  P: 41g  | C: 20g  | F: 15g
Dinner
  • Oven Roasted Beef Topped with Blue Cheese Butter Sauce Made with Garlic and Onions Served Over Steamed Asparagus with Herbs and Roasted Roma Tomatoes.
    kcal: 410 |  P: 41g  | C: 11g  | F: 21g

PALEO

Breakfast
  • Sweet Potato Souffle Flavored with Bacon Served with Pork Sausage Patties. Fresh Fruit on the Side.
    kcal: 451 |  P: 36g  | C: 40g  | F: 17g
Lunch
  • Blackened Grouper Served with a Low Fat Creamy Cole Slaw and a House Made Shiitake Mushroom Salsa Made with Red Bell Peppers and Green Onions.
    kcal: 390 |  P: 40g  | C: 28g  | F: 13g
Dinner
  • Salmon Topped with a Thai Green Sauce Made with Lime, Garlic, Crushed Red Pepper, Red Onions and Cilantro. Served with Ginger Mango Butternut Squash Puree. Portabella Mushrooms, Roasted Red Pepper & Asparagus Medley on the Side.
    kcal: 411 |  P: 49g  | C: 28g  | F: 12g

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code OCTOBERHEALTH20 at checkout and take $20 off your order.

3 Healthy Things To Do Now To Prepare For The Holidays

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We are officially on the verge of holiday season…and with it a myriad of food temptations and weight gain traps. Don’t fret, if you act now there’s still time to tighten up before putting on your holiday finest.

Do these 3 things NOW to quickly shape up…

1. Eat more Veggies:

Your mom was right, eating vegetables really is a good idea, especially when aiming to drop pounds. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.

2. Add Five Minutes

Each week, between now New Years, I want you to add 5 minutes to your workouts. Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra five minutes to do intense burst of exercise, such as burpees, squat to presses and walking lunges.

3. Double up on Water

Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier and more radiant.

Source: Rene Serrate, U First Fitness


If you need a little extra help, let the Fresh ‘N Fit chefs do the heavy lifting for you. Our calorie controlled, macro-based menus are perfect to help keep you on track. Give Fresh ‘N Fit a try today and use promo code BLOGTOBER20 at checkout to get $20 off your order.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week Of October 8th

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🎃🎃🎃 Oktoberfest Atlanta, Netherworld Haunted House, Halloween parties… October is full of fun things to do but don’t let that stop you from staying active and eating healthy. Our new Fall menus are perfect for helping you stay on track as the holidays approach.🎃🎃🎃

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code HEALTHYOCTOBER10 at checkout and take 10% off your order.


HEALTHY MIX

Breakfast
  • Goat Cheese, Mushroom & Arugula Omelet Served with Chili Roasted Breakfast Potatoes and Chicken Sausage Patties on the Side.
    kcal: 378 |  P: 25g  | C: 36g  | F: 14g

Lunch

Dinner
  • Butternut Squash Lasagna Made with Ground Turkey, Spinach, Ricotta & Mozzarella Cheeses Served With Green Beans and Radishes on the Side.
    kcal: 396 |  P: 35g  | C: 30g  | F: 16g

VEGETARIAN
Breakfast

  • Buffalo Tofu and Green Onion Crustless Quiche Served with Grits and Stewed Cinnamon Apples.
    kcal: 402 |  P: 22g  | C: 43g  | F: 16g

Lunch

  • White Bean Chili Topped with Cheddar Cheese and Tortilla Strips. Garlic Biscuit, Butter and Low Fat Sour Cream on the Side.
    kcal: 417 |  P: 19g  | C: 53g  | F: 16g

Dinner

  • Montreal Portabella Steak with Hollandaise and an Artichoke and White Bean Risotto Made with White Whine, Parmesan Cheese, Thyme, Parsley, Onions and Garlic. Served with Squash, Tomatoes and Basil on the Side.
    kcal: 429|  P: 18g  | C: 38g  | F: 22g

LOW CARB

Breakfast
  • Raspberry Date Chia Pudding Made with Coconut and Almond Milk Served with Turkey Sausage Link.
    kcal: 401 |  P: 20g  | C: 23g  | F: 25g
Lunch
  • Chipotle Shrimp Flavored with Garlic and Cilantro Over Sauteed Spinach. Served with a Lentil, Tomato and Cilantro Ragout. Avocado Ranch Dressing on the Side.
    kcal: 406 |  P: 45g  | C: 24g  | F: 14g
Dinner
  • Goat Cheese and Spinach Stuffed Bison Meat Loaf Served with a Sun Dried Tomato Pesto. Asparagus on the Side.
    kcal: 420 |  P: 41g  | C: 11g  | F: 25g

PALEO

Breakfast
  • Protein Packed Nutty Blueberry Bites Made with Walnuts, Coconut and Almonds. Fresh Fruit on the Side.
    kcal: 539 |  P: 12g  | C: 42g  | F: 41g
Lunch
  • Ginger Shrimp Stir Fry Made with Sesame Oil, Sesame Seeds, Carrots, Onions, Cabbage, Snow Peas and Red Bell Peppers Served with a Ginger, Scallion and Cilantro Sauce.
    kcal: 375 |  P: 28g  | C: 25g  | F: 18g
Dinner
  • Orange Baked Salmon Served with Roasted Parsnips & Celery. Apple Braised Kale Topped with Red Chili Flakes on the Side.
    kcal: 397 |  P: 43g  | C: 26g  | F: 14g

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code HEALTHYOCTOBER10 at checkout and take 10% off your order.

7 Fitness Habits For A Healthy Lifestyle

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It takes a certain lifestyle to attain a fit, lean body…so what do fit people do in their healthy lifestyle? Here’s a peek of 7 Habits of Highly Fit People…

Habit #1: They Don’t Buy Junk

Fit people know that if they keep junk food in the house they will eat it sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised for the following reasons:

  1.  You’ll likely eat some of it eventually
  2.  Your loved ones shouldn’t be eating that junk either. It’s called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.

Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

Habit #4: They Push Themselves

Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

Habit #5: They Don’t Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Habit #6: They Drink Water

Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat.

Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Habit #7: They Are Supported

Fit people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.

Want instant support? Call or email me today to get started on your own customized fitness plan.

I hope that these habits have inspired you to make a change for the fitter in your own life. If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.

If none, or very few, of these habits describe your lifestyle, then I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

Source: Rene Serrate, U First Fitness


Eating healthy is easier said than done. That’s what the chefs at Fresh ‘N Fit Cuisine are here for… to simplify your life by preparing clean, macro-based meals.

To view our 7 menus and try it for yourself, visit Fresh ‘N Fit Cuisine and use promo code FITHABITS20 for $20 off your first order.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week of October 1st

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Get a head start with eating healthy before the holidays arrive. Our chefs are serving up Italian Wedding Soup, Veggie Chili, Chimichurri Skirt Steak and more on next week’s Fall menus. Make sure to get your order in by 9am, Friday and discover a new favorite.

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code OCTOBERBLOG20 at checkout and take $20 off your order.


HEALTHY MIX

Breakfast
  • Pumpkin Scone with Maple Butter Glaze Served with Hard Boiled Eggs and Fruit.
    kcal: 384 |  P: 16g  | C: 38g  | F: 19g

Lunch

Dinner
  • Stuffed Shells with Chicken, Parmesan Cheese and a House Made Vodka Sauce. Served with Braised Balsamic Brussels Sprouts on the Side.
    kcal: 385 |  P: 35g  | C: 36g  | F: 12g

VEGETARIAN
Breakfast

  • Farmers Omelet Stuffed with Veggie Sausage, Onions, Peppers, Tomatoes and Cheese Served with Roasted Home Style Potatoes.
    kcal: 422 |  P: 36g  | C: 28g  | F: 19g

Lunch

  • Vegetarian Chili Made with Onions, Tomatoes, Garlic and Brown Rice Topped with Low Fat Cheddar Cheese. Skillet Jalapeno Cornbread, Lite Sour Cream and Butter on the Side.
    kcal: 423 |  P: 19g  | C: 57g  | F: 14g

Dinner

  • Tortilla Lasagna Made with Onions, Tomatoes, Green Peppers, Mushrooms, Cilantro, Corn and Spinach Topped with a Red Sauce. Served with a Mexican Vegetable Medley.
    kcal: 404 |  P: 20g  | C: 35g  | F: 22g

LOW CARB

Breakfast
  • Pineapple & Turkey Sausage Bites Served with Baked Eggs and Fresh Fruit on the Side.
    kcal: 398 |  P: 47g  | C: 21g  | F: 13g
Lunch
  • Pesto Chicken Bake Made with Arugula, Low Fat Milk, Parmesan Cheese, Garlic, Diced Onions and Diced Tomatoes. Mixed Green Salad with Matchstick Carrots, Sliced Radishes and a Mustard Vinaigrette on the Side.
    kcal: 431 |  P: 39g  | C: 13g  | F: 23g
Dinner
  • Chimichurri Skirt Steak Made with Garlic, Cilantro, Jalapenos and Red Onions Served with Red Cabbage and Butternut Squash. Steamed Broccoli on the Side.
    kcal: 442 |  P: 32g  | C: 20g  | F: 27g

PALEO

Breakfast
  • House Made Pork Sausage, Acorn Squash, Julienned Red Bell Pepper and Kale Hash Topped with Toasted Almonds. Fresh Fruit on the Side.
    kcal: 414 |  P: 16g  | C: 32g  | F: 27g
Lunch
  • Paleo Italian Wedding Soup with Turkey Meatballs, Celery, Onions, Carrots, Parsnips, Mushrooms and Kale. Caesar Salad on the Side.
    kcal: 459 |  P: 35g  | C: 30g  | F: 25g
Dinner
  • Chicken Saltimbocca Made with Prosciutto and Fresh Sage Topped with a Sage & Garlic Jus over Mashed Yucca. Served with a Spinach Salad with Carrots, Tomatoes, Scallions and Fresh Herb Italian Vinaigrette on the Side.
    kcal: 456 |  P: 38g  | C: 37g  | F: 13g

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code OCTOBERBLOG20 at checkout and take $20 off your order.

Heart Health for Women

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Heart disease is the leading cause of death in American women. Diet, lifestyle choices and a few other key factors play a big role in a wide range of heart conditions. Take care of your heart by choosing the right foods to promote overall health.

Fruits and Vegetables Matter

When it comes to loading your plate, fruits and vegetables are where it’s at. Not only are they low in calories and high in dietary fiber and antioxidants, they also can help keep blood pressure in check. High blood pressure is a major risk factor for heart attack and stroke. What makes fruits and vegetables so good? They are packed with potassium, a mineral that has been shown to lower blood pressure in clinical studies.

For most adults, aiming for at least 2 cups of fruit and 3 cups of vegetables daily, is a good way to make sure you’re meeting your potassium goals. Plus, research has shown that fruit and vegetable intake is associated with a reduced risk for many chronic diseases, including heart disease..

Fat Matters for the Heart

The type of fat you eat also makes a difference. According to the 2015-2020 Dietary Guidelines for Americans, a healthy eating plan can contain up to 35 percent of total calories from fat. However, less than 10 percent should come from saturated fat.

A diet high in saturated fat may increase the risk for heart disease. Foods such as bacon, sausages, fatty meats, butter, ice cream and other full-fat dairy foods can be high in saturated fat.

Replacing sources of saturated fat with unsaturated fats has been shown to be beneficial in reducing “bad” cholesterol levels and may help lower the risk for heart disease. Foods such as olive oil, canola oil, avocados, nuts and seeds contain unsaturated fat.

Omega-3 fatty acids are a special type of unsaturated fat commonly found in fatty fish, such as salmon, mackerel, tuna and herring. They also are found in walnuts and flaxseed. Fish is a good source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), whereas nuts and seeds contain alpha-linolenic acid (ALA). Because these foods contain different types of omega-3 fatty acids, it is good to include a variety in the diet.

Slow and Steady Weight Loss for Heart Health

If your body mass index is considered to be overweight or obese, gradual weight loss offers the best results for overall health. Even a 5 to 10 percent loss in body weight can help reduce blood pressure and lead to other improvements in health. Regular physical activity also can be beneficial. Get at least 30 minutes of regular activity most days of the week. More moderate-to-vigorous intensity physical activity may be required for weight loss, so be sure to check with your physician before starting an exercise program.

Other Risk Factors

While you can change what you eat and whether you are physically active, there are some risk factors for heart disease you cannot change. These include:

  • Aging: The risk for heart disease increases with age.
  • Family History: Having a close blood relative, such as a parent or sibling, with heart disease increases your risk of having heart disease.
  • Race: Black women have a higher risk of heart disease and stroke than white women.
  • Previous Heart Attack: A history for past heart attacks increases the odds of having more in the future.

Source: Sarah Klemm, RD, Academy of Nutrition & Dietetics


Need help with preparing meals for a heart healthy diet? Let the chefs at Fresh ‘N Fit Cuisine do the work for you. Our macro-based menus adhere to the healthy eating guidelines of the American Diabetic Association, the American Heart Association as well as the Academy of Nutrition & Dietetics.

Give us a try and get $20 off your first order with promo code HEALTHYHEART20 at checkout.

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