Fresh ‘N Fit Cuisine Nutrition Coaches: Considering A Gluten Free Diet?

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There can be several benefits to eating gluten free foods.  Gluten can sometimes cause inflammation, fatigue, and worsen autoimmune disorders.  Gluten is found in grains such as bulgur, semolina, and spelt.  However, you can find gluten hidden in many different types of packaged foods; for example, dressings, sauces, and gravy.  Some individuals who avoid gluten have an autoimmune disease called celiac disease.  When gluten is consumed, it makes the immune system attack the lining of the small intestine.  If this damage is done over a long period of time, this decreases the absorption of nutrients from food.  Additionally, people with gluten sensitivity and intolerance and wheat allergies can have similar effects on the body.  The immune system’s response can cause a person to feel symptoms such as congestion, abdominal pain, bloating and headache, even though there is no damage to the tissues in the small intestine.

For those reasons alone, converting to a gluten free lifestyle may be the answer to improving your overall health.  If you want to improve focus, abdominal discomfort and reduce inflammation, gluten free may be a good fit.  One main way to adopt a gluten free diet is to eat all whole foods, nothing packaged.  Many manufacturers sneak in gluten where you least expect it.  Buying fruits, vegetables, and unprocessed meats will guarantee eating gluten free.  Keeping in mind to season dishes with herbs and spices and not using sauces and marinades.

Individuals who are on a gluten free diet can sometimes struggle with adding a variety of fruits and vegetables to ensure proper nutrition.  As a result, people may be missing out on important vitamins such as B vitamins, calcium, vitamin D, iron, zinc, magnesium, and fiber.  Gluten free foods that are rich in fiber are beans, peas, rice bran, citrus fruits, and strawberries.  Other nutrient rich foods to consume are the following:  meat, fish, and eggs – Vitamin B 12; meat, lentils, soybeans – iron; salmon, shrimp, cod – Vitamin D.

If you struggle with creating your own gluten free meals, Fresh ‘n Fit Cuisine is here to help.  We have developed a seasonal gluten free menu that is updated weekly, so you can spend your free time working on your fitness and health goals instead of being stuck in the kitchen.

Give our Gluten Free Summer Menu a try today and get $20 off your first order with promo code BLOGJULY20 at checkout.


Fresh ‘N Fit Cuisine’s Featured Meals For The Week of July 16th

Not taking a trip this summer? No worries since you can still travel the culinary world with dishes like our Chicken Sausage Alfredo Lasagna, Chipotle Shrimp Over Sauteed Spinach, Carolina BBQ Pulled Turkey Breast and Grilled Steak Topped with a Romesco Sauce, you’ll enjoy international cuisine made locally.

Enjoy these healthy meals every week as well as dozens more that are part of our summer menus and we’ll give you $20 off your first order when you use promo code BLOGJULY20 at checkout.

  • Chicken Sausage Alfredo Lasagna Made with Spinach, Carrots, Tomatoes, Panko and Mozzarella Cheese. Served with a Caesar Salad Topped with Parmesan Cheese on the Side.
    kcal: 425 |  P: 21g  | C: 23g  | F: 23g
  • Blackened Salmon Topped with a Blood Orange & Balsamic Glaze. Served with Israeli Cous Cous, Roasted Asparagus, Red Peppers, Carrots and Red Onions.
    kcal: 417  |  P: 34g  | C: 51g  | F: 7g


  • Ambrosia Salad with Orange Segments, Coconut, Cherries and Pineapple Served with Cottage Cheese and a Boiled Egg.
    kcal: 392 |  P: 28g  | C: 24g  | F: 20g


  • Roasted Vegetable Mac-n-Cheese with Asparagus, Brussels Sprouts, Mushrooms and Sun Dried Tomatoes. Served with Balsamic Green Beans and Blistered Cherry Tomatoes.
    kcal: 417 |  P: 26g  | C: 49g  | F: 13g

  • 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: 394|  P: 39g  | C: 27g  | F: 15g
  • Korean-Style BBQ Glazed Pork Chop with Red Onions and Bok Choy on the Side.
    kcal: 388 |  P: 44g  | C: 22g  | F: 14g

  • Carolina BBQ Pulled Turkey Breast with Apple Cider Vinegar Cole Slaw and a Baked Sweet Potato.
    kcal: 471 |  P: 42g  | C: 38g  | F: 17g
  • Grilled Steak Topped with a Romesco Sauce Made with Almonds, Garlic, Red Bell Peppers, Smoked Paprika and Olive Oil. Served with a Squash, Basil, Carrot, Parsnip and Tomato Saute.
    kcal: 380 |  P: 38g  | C: 17g  | F: 16g

  • Jerk Shrimp with a Coconut Mango Sauce Served Over Red Cabbage and Spinach.
    kcal: 614 |  P: 37g  | C: 8g  | F: 47g
  • Italian Chicken Thigh with Roasted Tomato Sauce Made with Garlic and Italian Seasoning Topped with Mozzarella Cheese Served Over Wilted Kale.
    kcal: 608 |  P: 34g  | C: 9g  | F: 6g

Enjoy these healthy meals every week as well as dozens more that are part of our summer menus and we’ll give you $20 off your first order when you use promo code BLOGJULY20 at checkout.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week of July 9th

We hope you have a happy and safe 4th of July by grilling out and spending time with your family and friends. When you’re ready to get back to achieving your health and nutrition goals, discover all of the chef prepared goodness we have to offer.

Enjoy these clean and healthy meals as well as dozens more that are part of our summer menus and we’ll give you 10% off your first order when you use promo code BLOGJULY10 at checkout.

  • Greek Pasta Salad with Mediterranean Roasted Chicken, Greek Dressing, Artichokes, Olives and Tomatoes topped with Feta Cheese. Served with Whole Wheat Pita Bread.
    kcal: 411 |  P: 28g  | C: 57g  | F: 9g
  • Smoked Turkey Pinwheels Made with a Whole Wheat Tortilla, Spinach and Sun Dried Tomatoes. Served with an Avocado Lime Aioli Made with Cream Cheese, Mayo, Garlic and Herbs. Fruit Salad of Pears, Cherries, Oranges, and Peaches on the Side.
    kcal: 424  |  P: 22g  | C: 54g  | F: 14g
  • Orange Glazed Mahi Mahi Made with Thyme and Garlic Served with Smoked Gouda Grits. Roasted Beets and Arugula on the Side.
    kcal: 380 |  P: 46g  | C: 31g  | F: 7g
  • Cuban Style Picadillo Made with Ground Beef, Onions, Garlic, Bell Peppers, Capers, Green Olives and Tomatoes Served Over Saffron Rice with a Side of Sweet Plantains.
    kcal: 418  |  P: 25g  | C: 52g  | F: 10g


  • Quinoa Bowl Made with Kale, Carrots, Peppers, Ginger and Edamame Topped with Tofu and a Lite Teriyaki Sauce. Pita Bread on the Side.
    kcal: 400 |  P: 16g  | C: 58g  | F: 10g
  • Chili Rellenos with Black Beans, Onions and Pepper Jack Cheese Topped with a Rellenos Red Sauce. Served with Mayan Couscous Made with Black Beans, Corn, Red Onions, Garlic and Cilantro.
    kcal: 392 |  P: 17g  | C: 63g  | F: 11g


  • Boca Patty Scallopini Served Over Cappellini Pasta with a Lemon Butter Sauce and Almond Salsa. Balsamic Brussels Sprouts on the Side.
    kcal: 416 |  P: 24g  | C: 48g  | F: 17g

  • BlackWing Farms Bison Burger with Wild Mushrooms, Arugula and Sweet Potato Hash.
    kcal: 394|  P: 39g  | C: 27g  | F: 15g
  • Crustless Chicken Cordon Bleu Made with Pork Canadian Bacon and Swiss Cheese Served Over Blistered Tomatoes and Spinach Leaves. Roasted Asparagus on the Side.
    kcal: 408 |  P: 55g  | C: 13g  | F: 16g

  • Tuna Nicoise Salad with Tomatoes, Eggs, Green Beans and Kalamata Olives Served On a Bed of Spinach and Arugula. Green Beans and Cole Slaw on the Side.
    kcal: 432 |  P: 46g  | C: 26g  | F: 17g
  • Chimichurri Skirt Steak Made with Garlic, Cilantro, Jalapenos and Red Onions Served with Ancho Mashed Yucca and a Vegetable Medley.
    kcal: 420 |  P: 26g  | C: 38g  | F: 18g

  • Hamburger Steak Seasoned with Bacon Served with Steamed Broccoli & Mushrooms Topped with Boursin Cheese Compound Butter.
    kcal: 613 |  P: 40g  | C: 6g  | F: 47g
  • Garlic Parmesan Chicken Thigh Served Over Spaghetti Squash with a Pesto Cream Sauce.
    kcal: 608 |  P: 31g  | C: 8g  | F: 54g
  • kcal: 626 |  P: 41g  | C: 5g  | F: 49g

Enjoy these new clean and healthy meals as well as dozens more that are part of our  summer menus and we’ll give you 10% off your first order when you use promo code BLOGJULY10 at checkout.

Fresh ‘N Fit Cuisine Nutrition Coaches: Considering A Vegetarian Diet?

Fresn N Fit Cuisine Nutrition Coaches
A vegetarian diet means consuming foods only from plants; which means fruits, vegetables, legumes, (beans and peas), grains seeds and nuts.  Some vegetarians (lacto vegetarians) will consume cheese and other dairy products.  In addition, lacto-ovo vegetarians will consume eggs.  Eating a vegetarian diet can be very healthy.  It is low in cholesterol, high in fiber, and low in saturated fat.  As a result of consuming such a heart healthy diet, many vegetarians have a lower risk of heart disease, obesity, and high blood pressure.

One concern when eating vegetarian is having enough protein in your diet.  A well planned vegetarian diet can meet protein requirements.  It is important to consume for both essential and non-essential amino acids from plant sources.  A great way to ensure adequate protein intake is to consume from a variety of protein sources; such as legumes, vegetables, whole grains, seeds and nuts all contain essential and non-essential amino acids.

Furthermore, iron deficiency and B12 deficiency can be a major concern for vegetarians.  The highest sources of iron are red meat, egg yolks and liver.  However, good plant sources for vegetarians are dried beans, spinach, and dried fruits.  In addition, B12 is found in fortified breakfast cereals, fortified soy beverages, fortified almond/coconut milk and nutritional yeast.  It is recommended to take a B12 vitamin supplement to maintain proper levels of the vitamin in the body.

Calcium is another nutrient to consider when consuming a vegetarian diet.  Some good sources of calcium are milk, yogurt, cheese, greens such as spinach, kale and broccoli, calcium set tofu, and beans, including soy beans, chickpeas and black beans, and almonds.

Lastly, Vitamin D can be a concern when eating vegetarian.  Vitamin D sources are eggs, fortified milk, orange juice and cereals.  If an individual does not have enough sun exposure to absorb Vitamin D or does not consume dairy products, they may need to take a Vitamin D supplement.

Whether choosing to eat vegetarian for health reasons, moral reasons or for any other reason; consider all of the above factors.  It is always important to eat a variety of different fruits and vegetables to get an assortment of vitamins and minerals in your diet.

Fresh n’ Fit Cuisine’s Vegetarian menu can help provide a variety of foods when choosing to eat vegetarian.  All meals are nutritionally balanced and take the work out of meal time prep.

Go meatless for a few days this summer and get $20 off your first order when you use promo code BLOGJUNE20 at checkout.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week of July 2nd

Let our chefs meal prep your way to the best summer ever. By eating nutritionally balanced meals every day, you’ll be looking AND feeling great! And as a result, you’ll be ready to enjoy all of the best that summer has to offer!

Enjoy these new clean and healthy meals as well as dozens more that are part of our new summer menus and we’ll give you $20 off your first order when you use promo code BLOGJUNE20 at checkout.

  • Chicken Caesar Salad with Cherry Tomatoes and Parmesan Croutons. Served with Lite Caesar Dressing.
    kcal: 380 |  P: 34g  | C: 19g  | F: 18g
  • Grilled Cheese Panini Made with Low Fat Cheddar, Swiss and Mozzarella Cheeses. Served with a Home Made Tomato Soup.
    kcal: 412  |  P: 18g  | C: 37g  | F: 18g
  • Beer & Cheddar Chicken Breast Served with Scalloped Potatoes Made with Onions, Cheddar and Parmesan Cheeses. Roasted Asparagus on the Side.
    kcal: 406|  P: 46g  | C: 28g  | F: 11g
  • Salmon & Vegetable Linguini with Peas, Tomatoes, Capers, Garlic, Lemon and Basil. Served with a side of Spinach, Roasted Red Peppers and Asparagus.
    kcal: 398  |  P: 31g  | C: 35g  | F: 13g



  • Peanut Crusted Thai Tofu Tacos Served on Whole Wheat Tortillas with Asian Slaw. Fruit on the Side.
    kcal: 412 |  P: 18g  | C: 49g  | F: 14g
  • Black Bean Burger on a Whole Wheat Bun with Fresh Cilantro Lime Sauce Made with Greek Yogurt and Pepperjack Cheese. Topped with Lettuce and Onion. Served with Lite Sour Cream Potato Salad.
    kcal: 414 |  P: 22g  | C: 61g  | F: 12g


  • Vegetarian Korma Served Over Ginger Scented Basmati Rice and Topped with Cashews. Grilled Whole Wheat Naan on the Side.
    kcal: 405 |  P: 16g  | C: 54g  | F: 13g

  • Beef Coconut Curry Made with Ground Beef, Onions, Garlic, Coconut Milk and Thyme Served over Roasted Butternut Squash. Mixed Green Salad with Grape Tomatoes, Red Onions & Sunflower Seeds and Raspberry Vinaigrette on the Side.
    kcal: 418|  P: 37g  | C: 26g  | F: 18g
  • Miso & Maple Glazed Salmon Over Carrots, Mushrooms, Spinach and Red Onions. Served with Sesame Broccoli on the Side.
    kcal: 416 |  P: 47g  | C: 20g  | F: 19g

  • Bison Green Chili Served with a Spinach Salad Made with Carrots, Raisins, Grape Tomatoes and Balsamic Vinaigrette.
    kcal: 400 |  P: 44g  | C: 25g  | F: 14g
  • Chicken Tikka Masala Made with Onions, Chilis, Garlic, Coconut Milk, Ginger, Garam Masala, Tomatoes and Green Bell Peppers Topped with Cilantro. Served with Cauliflower Rice and Vegetable Medley on the Side.
    kcal: 415 |  P: 34g  | C: 21g  | F: 22g

  • Shrimp Curry Made with Coconut Milk, Butter, Lime and Cilantro Served Over Spaghetti Squash and Spinach.
    kcal: 601 |  P: 32g  | C: 8g  | F: 50g
  • Mustard & Tarragon Chicken Breast Made with Cream and Lemon. Served with Mushrooms and Asparagus Lightly Seasoned with Butter.
    kcal: 660 |  P: 37g  | C: 6g  | F: 52g
  • Basil Pesto Chicken Salad Made with Diced Chicken, Fire Roasted Red Peppers, Onions, Low Fat Mayonnaise and Cherry Tomatoes Topped with Pine Nuts. Served with Kale, Radishes and Julienned Red Onions.
    kcal: 638 |  P: 37g  | C: 5g  | F: 51g

Enjoy these new clean and healthy meals as well as dozens more that are part of our new summer menus and we’ll give you $20 off your first order when you use promo code BLOGJUNE20 at checkout.

Vegetables are a Key Part of Nutrition for Men’s Health

Parents need veggies just as much as kids do. Not only is it important to lead by example, vegetables contain fiber, vitamins, minerals and phytonutrients that promote health as we age and help prevent chronic diseases including heart disease, diabetes and cancer.

Get Energized with Veggies

Whether it’s for powering through a workout, rounding up the kids to get to school on time or accomplishing a big work project, our lives demand a lot of energy. Carbohydrate rich vegetables such as potatoes, peas and corn provide more calories than non-starchy vegetables.

Get the Most Nutrition from Veggies

Even though vegetables are a great source of vitamins and nutrients, water-soluble vitamins such as vitamin C, riboflavin, thiamin and folate can be destroyed by exposure to air, water or heat. To keep the vitamins in your vegetables from escaping:

  • Cook vegetables in a small amount of water, just enough to keep the pan from scorching.
  • Steam, microwave or stir-fry vegetables instead of boiling to reduce the amount of time they are exposed to heat.
  • Cooler temperatures help preserve vitamins, so store produce in the refrigerator.

Looking for veggies with the highest antioxidant potential? Try asparagus, beets, broccoli and sweet potatoes. Want the best vitamin C bang for your bite? Try yellow bell peppers and chopped broccoli. Just 1 cup of either veggie exceeds your daily minimum requirements of the vitamin.

How Much Do You Need?

Adult men should consume 3 cups of veggies daily, but many fall short. Aim to include veggies at most meals and snacks during the day. Try a variety of vegetables and experiment with different preparation methods, such as roasting, grilling and steaming. Try veggies such as roasted red peppers and sautéed mushrooms as sandwich fillings and burger toppings. You easily can add ½ cup of vegetables to a sandwich. Using raw spinach in salads is another way to pump up the vitamin content.

Think Food First

Multivitamins are supplements, not substitutes for whole foods and vegetables. Important phytonutrients (such as antioxidants) and fiber are two components of vegetables that make them irreplaceable by a pill. Besides, a grilled ear of corn tastes so much better!

Source: Taylor Wolfram, Academy of Nutrition & Dietetics

Summer is one of the year because so many of our favorite fruits and vegetables are in season. Enjoy Fresh ‘N Fit Cuisine’s new summer menus that incorporate many of them in our clean, chef prepared meals. Try some today and get $20 off your first order when you use promo code BLOGJUNE20 at checkout.

Fresh ‘N Fit Cuisine’s New Meals For The Week Of June 25th

With the first day of summer quickly approaching, now is the perfect time to get started with some locally prepared, macro based meals from Fresh ‘N Fit Cuisine. With over 300 meals to choose on 7 different menus, you’ll never experience mealtime boredom again.

Enjoy these new clean, chef prepared meals as well as dozens more and we’ll give you $20 off  your first order when you use promo code BLOGJUNE20 at checkout.

  • kcal: 423 |  P: 36g  | C: 41g  | F: 10g


  • Breakfast Scramble Loaded with Scrambled Eggs, Salsa, Black Beans, Peppers and Low Fat Cheddar Cheese. Served with a Red Potato Hash and Fresh Fruit.
    kcal: 411 |  P: 28g  | C: 27g  | F: 13g

  • Mediterranean Turkey Burger Made with Kalamata Olives, Red Onions and Feta Cheese. Served with a House Made Sundried Tomato Aioli and Sweet Potato Hash. Lettuce, Tomato & Onion on the Side.
    kcal: 396 |  P: 29g  | C: 20g  | F: 23g
  • Lemon Thyme Roasted Chicken Thighs Served with Roasted Balsamic Brussels Sprouts and Carrots.
    kcal: 380 |  P: 38g  | C: 17g  | F: 16g

  • Farm Smart Steak and Baked Eggs with Fresh Fruit on the Side.
    kcal: 414 |  P: 37g  | C: 29g  | F: 16g
  • Dijon Villari Foods Pork Breakfast Skillet with Sweet Potatoes, Roasted Red Peppers, and Onions. Fresh Fruit on the Side.
    kcal: 466 |  P: 37g  | C: 29g  | F: 12g
  • Green Curried Shrimp Made with Garlic, Onions, Coconut Milk, Bell Peppers and Spinach Topped with Almonds Served Over Yucca. Snowpea and Cauliflower Medley on the Side.
    kcal: 351 |  P: 37g  | C: 33g  | F: 7g
  • Orange Chicken Satay Made with Chicken Thighs, Garlic, Chinese Five Spice, Red Pepper Flakes and Oranges. Served with a Daikon & Rainbow Carrot Slaw. Mandarin Orange & Kale Salad with a Citrus Coconut Dressing on the Side.
    kcal: 438 |  P: 35g  | C: 28g  | F: 22g
  • Macadamia Crusted Maple Leaf Farms Duck Served with a Spicy Ginger Honey Sauce. Asian Vegetable Blend Topped with Sesame Seeds on the Side.
    kcal: 410 |  P: 25g  | C: 37g  | F: 18g
  • Poached Wild Caught Salmon with Bay Leaves and Peppercorns Served Over a Cauliflower Mash. Fresh Asparagus and Carrots on the Side.
    kcal: 417 |  P: 37g  | C: 27g  | F: 19g

Enjoy these new clean, chef prepared meals as well as dozens more and we’ll give you $20 off  your first order when you use promo code BLOGJUNE20 at checkout.

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