10 Healthy and Fun Halloween Treats to Hand Out

After Christmas, Halloween is the next most popular holiday of the year. Why? One word: Candy! Americans spend more than $2 billion dollars on Halloween treats, according to IBISWorld. About three-quarters of U.S. homes will be handing out candy (or other goodies) to pint-sized pirates and princesses, and some 72 percent of both young and old say chocolate is their all-time favorite Halloween treat. This year, try these 10 goblin and ghoul-pleasing treats — and a few tricks — that aren’t (nutritionally) scary.

Magic Potion Pretzels
Give your neighborhood ghouls and boys a hearty, no-fat, no-added sugar tasty treat with Snyder’s of Hanover pumpkin-themed snack packs. You won’t be loading kids’ treat bags with added sugars and at just 50 calories per pack, they’re ideal for tiny tummies. Ghoulishly Great Facts: Snyder’s of Hanover Halloween Snack Packs (half-ounce pack) 50 calories, zero grams of fat and zero grams of sugar.

Not-So-Scary Snack Bars
Instead of granola or energy bars, hand out KIND bars, which are made from wholesome ingredients like nuts, whole grains and dried fruit that provide protein, fiber and unsaturated fats. Trick-or-treaters will be thrilled with a full-size bar, and you can feel good about the essential nutrients they provide. They won’t have all the added sugar and artificial ingredients commonly found in energy bars. Ghoulishly Great Facts: KIND Dark Chocolate Cinnamon Pecan (one bar) 200 calories, 16 grams of fat and five grams of sugar.

Tombstone Tricks
Throw fun toy tricks in with healthier treats and let kids take both an edible and non-edible choice — or the option of two tricks for incentive. A study from Yale University found that children are just as excited about getting a toy as they are candy. Ghoulishly Great Ideas: Scary stickers, spooky school supplies (erasers and pencils), bracelets, stickers, temporary tattoos, bouncy balls and glow sticks.

Frightening Fruit Leathers
Kiddos are accustomed to receiving sweet goodies on Halloween but that doesn’t mean they have to be chock-full of questionable ingredients. Stretch Island Fruit Leathers are made with fruit purees (and that’s it). Each strip has a quarter-cup of fruit. They’re available in sweet and tart flavors including Autumn Apple, Abundant Apricot, Ripened Raspberry, Harvest Grape and Orchard Cherry. Ghoulishly Great Facts: Stretch Island Fruit Co. Fruit Leathers (one strip) about 50 calories, one gram of fiber and zero grams of fat.

Larabar Mini Monsters
With flavors like Cherry Pie, Cashew Cookie and Apple Pie, these mini munchies are perfect for Halloween handouts. Deliciously (yet naturally) sweet, you’d never know these are made with just dried fruit and nuts. Each bar has 100 calories or less making them an ideal snack for little ghosts and goblins.

Bloodcurdling Bunny Grahams
Perfect for tiny hands, Annie’s Bunny Graham Friends snack packs are delicious Honey, Chocolate Chip, and Chocolate grahams with a crispy crunch made with eight grams of whole grains and two grams of protein per pack. Ghoulishly Great Facts: Annie’s Bunny Graham Friends (one-ounce pack) 130 calories, 4.5 grams of fat (zero grams of saturated fat) and six grams of sugar.

Treats For Toys and Treasures
After kids have a chance to take stock and revel in all of their Halloween treats, some parents offer a trade-in program that includes the option of selling some of their candy back for money or toys or other things their child really wants. For example, you could say that every 10 or 20 pieces given up, equals a new toy. As an added bonus, you can create an event out of packaging up their extra candy and taking it to a local children’s hospital, homeless shelter or food kitchen. Ghoulishly Great Bonus: Getting children involved in giving back can be a great life lesson.

In The Dark…Chocolate
Dark chocolate naturally contains more beneficial antioxidants and less added sugars — that’s why it has a stronger flavor and is less sweet than milk chocolate. While the vast majority of miniature and fun-size chocolates are made with milk chocolate, there are a few dark options for those in the know. For example, Endangered Species Non-GMO Project Verified Dark Chocolate Bug Bites is one of the best picks. Ghoulishly Great Facts: Endangered Species Dark Chocolate Bug Bites (one piece) 50 calories, 2.5 grams of saturated fat and 2.5 grams of sugar.

Snack Packs of “Nature’s Candy”
You can’t go wrong with mini boxes of raisins for tiny trick-or-treaters. The half-ounce boxes have about 50 calories and no added sugars. The traditional snack-size boxes are one ounce and have about 100 calories. What’s more, a recent University of Toronto study found kids reported feeling fuller and ate fewer calories at their next meal when they snacked on raisins compared to other popular snacks. Ghoulishly Great Facts: Sun-Maid Raisins (half-ounce box) 45 calories, 10 grams of sugar and no added sugars.

Haunted Hershey’s Kisses
Hershey’s Kisses are a great option for Halloween because of their diminutive portion size. Choose Kisses with Almonds as you’ll get the nutrients present in almonds in addition to the chocolate. Ghoulishly Great Facts: Hershey’s Kisses (one piece) 22 calories, one gram of fat and 2.5 grams of sugar.

What do you hand out for Halloween? Do you try to offer healthier options? If so, what are some of your favorites?

Source: Julie Upton, R.D., Livestrong.com

This holiday season, get a head start on all of the candy, turkey and candied yams by trying one of our 5 Fall menus that include Low Carb, Paleo, Vegetarian, Gluten Free and our traditional Healthy Mix. They are all dietitian-approved and are calorie and portion controlled so you won’t have to worry about stuffing yourself.

Use promo code BLOGOCT20 at checkout and you’ll get $20 off your first order!

Missing! Have You Seen Us?


Have you seen us? If so, then you would know that Star, Connie, and Patrick have lost over 150 lbs collectively since March! How did they do it? Hard work, determination, and Fresh ‘N Fit Cuisine’s calorie and portion controlled meals!

Connie first started on meals from our Healthy Mix menu back in April before transitioning to Low Carb in September. Along with working out 4 to 5 times a week at her gym in Johns Creek, our meals have helped with her caloric intake which has led to her consistently hitting her weight loss goals. To date, she has lost 40 lbs!!!

When incorporated into your regular fitness routine, our meals can produce amazing results! Our Healthy Mix menu is one of the most nutritionally balanced menus that we offer and it’s made with a wide variety of local and regionally sourced ingredients. Our Low Carb menu is perfect for individuals who want to jump start their weight loss and our Paleo menu uses all organic, gluten and dairy free ingredients.

We’ve added hundreds of new meals on our Fall Menus like our Homemade Pumpkin Spice Bread with Canadian Bacon, Butternut Squash Ravioli with Roasted Green Beans, and our Honey Roasted Turkey Breast with Cranberry Chutney and Pecan Cornbread, so now is the perfect time to give us a try!

Let our 4 chefs help you take the guesswork out of meal planning so all you need to focus on is achieving your health and fitness goals! Try us today and save 10% off your first order when you use promo code BLOGOCT10 at checkout!

4 Body Changes From Eating A Low Carb Diet

sport-1686063_1920Have you ever stopped to wonder what would happen to your body if you stopped eating refined carbs? It’s no secret that refined and processed carbs contribute to weight gain, and so reducing the amount of these in your diet would logically lead to a leaner, fitter you. But is it true, or is it hype? And is it really worth giving up your carboholic ways? Here’s what really goes down when you give up refined carbs…

Body Change #1: You BURN FAT

When you stop eating simple carbs your body no longer has readily available calories to burn, and so it clicks over into burning stored fat as energy. This means that your pants will start feeling looser around your waist and thighs.

Body Change #2: You FEEL LESS HUNGRY

Fat burns longer and slower than simple carbs and so your energy stores will take longer to deplete. This means that you’ll find yourself skipping that afternoon pick-me-up snack and powering through until mealtime without hunger pains. You’ll also notice that it takes longer to feel hunger in the mornings after waking up, once you’ve cut the simple carbohydrates and refined sugars out of your diet.

Body Change #3: You HAVE MORE ENERGY

Living on a diet of simple sugars and refined carbohydrates puts your body in a continual energy roller coaster. Right after you eat your energy is high and then, whoosh, an hour later your energy levels crash. All of that changes once you cut out those simple carbs. The low carb meals that you switch to are filled with nutrient dense foods that sustain your energy levels for hours at a time, saving you from that frustrating roller coaster.


Probably the most coveted of the low carb body changes…once you’ve been off of simple carbs for a few weeks your stomach will visibly become flatter. It’s a well-deserved reward and one that will keep you motivated to continue your healthier eating habits.

While eating healthy, nutritious meals is awesome, don’t forget that exercise is half of the battle when it comes to getting and staying fit.

By: Rene Serrate, U First Fitness

At Fresh ‘N Fit Cuisine, our Low Carb menu is only 1 of our 5 chef prepared menus that we offer. With 15% net carbs, this menu is perfect for individuals looking to fast track their weight loss program.

If you try our Low Carb Fall  Menu today, use promo code BLOGOCT20 at checkout to save $20 off your first order!



#RideLikeAStar: Life Goes By Fast

starBy: Star Reid

Life goes by so fast sometimes! Sometimes you want to just stop and enjoy the weather but you always end up making plans doing something else. That’s how my life has been lately. I have been traveling out of town every weekend. As a result, it’s been a challenge trying to hit my goals. No one said it would be easy.

For the past three weeks I haven’t been able to stay on track as much as I would like. I was only able to go the gym once. For me, finding time to work out is 50% of the battle. If I don’t go to the gym, it’s hard to stay on track with what I eat every day. In the beginning of the first week, I weighed in at 207. This got to my head because I was working hard but ended up gaining 2 lbs. Some days, I would be fine and only eat my meals from Fresh ‘N Fit. Other days I would give up and sneak in an extra meal. I did this for about 2 weeks. After coming back down from my high of traveling and my “time off,” I knew I had to get back in gear.

I went to the gym on October 3 after a three week hiatus. I didn’t weigh myself the whole time because I didn’t want to face the scale telling me I went backwards. I knew that I needed to get back in the gym and lose whatever I had gained back. The next morning, I decided to step on the scale. It read 204! I was in shock. For three weeks, I wasn’t able to stick to my fitness routine as much as I wanted to so there was only one way this could have happened: Fresh ‘N Fit Cuisine. I truly believe that if I didn’t have these meals, I would have gained at least 5 lbs back.

I was so happy with myself and relieved that I didn’t have to get down on myself. The rest of the week was busy so the gym got skipped a few more times. At the end of the week, I stepped on the scale again and it was at 203. This is the lowest I’ve weighed since I began my weight lost journey. I’m excited to start off next week and get back in the gym. I can’t wait to hit that 200 mark and finally be able to see a 1 instead of a 2.

As of today, I have lost 57 lbs in total but I’m no where near being done! Life gets in the way but you always have to make time to get yourself back in order! As soon as I hit my goal of 200, my next goal is going to be 190 by Thanksgiving. With the help of Fresh ‘N Fit Cuisine by my side I know I will accomplish my goals!

Make sure to check by regularly to follow Star on her journey. For more inspiration and photos of her amazing motorcycle, make sure you visit Star’s Instagram page.

Fresh ‘N Fit Cuisine’s calorie and portion controlled meals are an important part of anyone’s weight loss journey. Even when you can’t make it to the gym, our meals can help you maintain a caloric intake that will help you get the results you want to see.

Try us out today and get $20 off your first order when you use promo code BLOGOCT20 at checkout.


The Top 3 Workout Injuries & How To Prevent Them

active-84646_1920Can you relate to this scenario? After putting it off for too long, you commit to get fit—only to find yourself injured the minute you start working out. All of a sudden your fitness goals go back on the shelf and you are left to deal with the pain. Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing. And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries

The following three ailments occur commonly among active people. Let’s explore the cause of each and then detail your very own injury prevention plan—because let’s face it, you simply don’t have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

  • Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
  • Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
  • Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.

Your 5-Step Injury Prevention Plan

Injuries don’t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch

What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn’t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up

Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear

For most fitness enthusiasts proper gear has everything to do with their shoes. Don’t be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren’t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle

Stop for a moment and think about your car—if you don’t maintain it with regular tune ups, oil changes and quality fuel then you can’t expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition

This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys – you get to look and feel great! And who doesn’t what that, right?

At Fresh ‘N Fit Cuisine, we believe that a proper diet is a key factor in staying healthy. When incorporated into your regular fitness routine, our calorie and portion controlled meals can help you maintain a healthy weight. We’ve added hundreds of new meals on our Fall menus, so now is the perfect time to try them!

Use promo code BLOGOCT20 and get $20 off your first order!

Sleep: Why It’s So Important

baby-22194_1920Sleep. We all need it but rarely do we get enough. The Mayo Clinic found that most Americans get less than seven hours of sleep per night. This may be acceptable for the average Joe who goes back and forth from his desk job day in and day out, but for someone trying to be a performance athlete in any form needs more! And I know what you’re thinking; just because I lift weights a couple days a week doesn’t make me an athlete. Well you’re wrong. It does. Enhancing your body to perform better by building muscle makes you an athlete. Instead of lifting weights to further your performance in a college football game, you are doing it to be able to chase your grandkids around or go on that weekend hike to the mountains. Regardless of what form of training you do and the purpose one aspect rains true, sleep will make you better.

The amount we all need differs. Factors ranging from age, sex, and weight to job requirements, weight training and NEAT (Non Exercise Activity Thermogenesis) play a huge roll in determining the proper amount. Dresdin Archibald, coach from Breaking Muscle, states “ Young people will usually require seven to eight hours of sleep per night for optimum performance. That is, optimum for average daily living. When that young person decides to become involved in serious athletic training, then the need for extra sleep will soon rise. It has to. The more physical activity you do, the more the muscles and nervous system will break down in the natural course of experiencing stress on the body. That rebuilding is done during sleep for most part. So naturally, the more you do, the more time it’s going to take to rebuild those systems, and the more sleep you need.”

Another factor is quality of sleep. You may be in bed for eight hours but are you getting quality sleep? Training too late in the evening can really hinder your sleep quality. Think of yourself going for a new back squat PR around 8pm and then heading home and trying to go to sleep 2 hours later. Your body may feel worn out but your mind is still amped up from the intense adrenaline and focus you had during your training. I would try to not train within three or four hours before bed. This way your body and mind have time to settle down and relax. The events leading up to lights out play a large role as well.

Trying to calm the mind before bed is huge. I’m guilty of staying up as long as I can to finish that last episode of House Of Cards, but trying to go to sleep right after is extremely hard. It’s because you are visually stimulating your brain. Try deeming the lights and reading a book an hour before bed. It will help your eyes, brain, and body relax and welcome the cold side of the pillow. You will get into rhyme sleep a lot faster, thus recovering better and becoming ready for the next days training.

By Cody Temples, Forge-RX

At Fresh ‘N Fit Cuisine, we believe that while a lack of quality sleep affects your training, it also affects your eating habits. Our calorie and portion controlled meals are perfect for when you don’t want to think about what your going to eat for lunch or dinner. They’re also a much healthier option than hitting up the drive thru for lunch.

Try our Fall Menus today with hundreds of new meals that have been added and save $20 off your first order with promo code BLOGOCT20.

The 5 Results and Benefits That I Gained From Whole 30

my-whole30results-300x300I previously shared that this was my third time following the Whole 30 program – in a raw nutshell it’s a nutrition program that you follow for 30 days to ‘reset’ your body and let it heal and recover from the effects certain foods may be causing.  The only way to really know how certain foods impact you is to eliminate the groups that can have a negative impact on health and fitness.  Essentially, this meant for 30 days earlier this year, I had no sugar of any kind, no grains, no legumes, no dairy, and no alcohol.

My third time on this program was a charm.  Literally, I wasn’t counting down the days and wondering if I would make it to the end.  I knew I could do it and more importantly I WANTED to do it because the benefits are so worth it.

Result #1 – My Complexion!  I have battled adult acne my entire life.  I didn’t have it as a teenager but once I got to college – boom! And…it has lingered every since.  Since my dad passed in 2014 and my stress level increased my face exploded with breakouts.  I’d tried creams, pills, even dabbing my pimples with toothpaste!  Many doctors have told me it’s caused by my hormones.  Ok great…fix it!  People in the last few weeks (just the ones that feel they can) have been telling me how wonderful my complexion looks and I’ve been thrilled with the results.  Still some scarring but it’s fading and much easier to cover up a few battle scars with some BB Cream.

Result #2 – My Energy!  I’m talking good ol’ organic energy.  I was barely drinking coffee because it’s hard to want it without some Stevia drops – but I did drink tea.  I wouldn’t feel the energy crash at work late afternoon or feel like I had to hop in bed when I got home from work.

Result #3 – Quality Sleep!  This isn’t an area I really struggle with but I can tell you that I slept great and woke refreshed.

Result #4 – Weight Loss!  Since working with my fitness coaches, I really measure my progress by body fat % loss, instead of pounds lost, but I don’t have my start and end percentages for fat loss.  So I give you pound loss.  I lost a total of 6.4 lbs!  That’s a ton for 5’2” me in a month.

Result #5 – No belly bloat!  Particularly when I eat grains and dairy, my belly protrudes.  I’ve noticed as I add some of these foods back (sparingly!) that I can feel and see a difference.

Have you tried a Whole 30 or some type of clean eating program?  Are you considering a short-term metabolism, systemic inflammation ‘reset’?  Do you try limit certain food groups from your diet?

By Elizabeth Miller, HappyHealthyCareGiver.com

At Fresh ‘N Fit Cuisine, we try to have something for everyone to enjoy. Our 5 chef prepared menus offer a total of over 300 meals but did you know that 70% of our Paleo menu has dishes that are 30 Day food cleanse approved? Let us worry about what you’re going to eat for the month while all you have to do is focus on the results!

Try our Custom 30 Day Approved meals  today and get $20 off your first order when you use promo code BLOGOCT20 at checkout.

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