What It Means To Live A Heart Healthy Life

By Julia Lott, MS RD LD, Fresh ‘N Fit Cuisine

Heart disease is the leading cause of death in the United States.  Fortunately, many of the factors that contribute to heart disease can be controlled, such as nutrition and exercise.  Furthermore, stress in your life can increase risk tremendously.    The only causes of heart disease that can’t be controlled are age, gender, and family history.

So what does it mean to live a heart healthy life?  When it comes to nutrition, it means consuming low fat, low sodium, and low sugar foods.  A simple way to consume low fat foods is by having a diet that consists of lots of fruits and vegetables, lean meats, and non-fat or lower fat dairy items.  Additionally, consuming healthy fats such as monounsaturated and polyunsaturated fats can contribute to improved heart health.  Foods that contain healthy fats are fish, avocados, and nuts.

One major cause of heart disease is consuming a high sodium diet.  According to the American Heart Association, approximately 77% of the sodium we consume is from packaged, prepared and restaurant foods.  One way to decrease sodium in your diet is by making most of your food at home.  Use as little salt as possible when cooking and preparing food, but do not have it on the table.  Or even better, season food with herbs, spices, onions, peppers, and garlic instead of salt.

There has been a lot of buzz around sugar and heart health.  According to a study by the Journal of the American Medicine Association Risk, death from heart disease is increased when consuming a sugar rich diet, regardless of age, BMI, sex, and physical activity level.  Participants who took in more than 25% of their calories from sugar were more than twice as likely to die from heart disease as those that include less than 10% added sugar in their diet.  Many sources of added sugar come from sodas, pastries, ready to eat cereals, and alcoholic beverages.  Opting for sugar free soda, soda water, and fruit and vegetables without added sugar will help to decrease sugar intake.

Another way to improve heart health is to increase consumption of fiber rich foods.   Fiber can help lower blood pressure, decrease cholesterol levels, as well as may reduce the risk of stroke, heart disease, type 2 diabetes and obesity.  There are two types of fiber – soluble and insoluble.  Good sources of soluble fiber are beans, oats, peas, barley, fruits and avocados.   Insoluble fiber is found in whole grains, nuts, and fruit and vegetables.  It is the rough matter found in the foods and it is not broken down by water and absorbed into the bloodstream.  Instead it adds bulk to waste in the digestive system; which helps regularity and prevent constipation.   Furthermore, according to a research study published in the Archives of Internal Medicine, consuming more dietary fiber over a 9 year period lowered the risk of death from any cause.  People who ate a fiber rich diet had a 50 % reduction in in risk of death from heart disease, infectious disease and respiratory disease.

So what does all this really mean to you?  Your health is in your hands!  All the contributing causes that lead to heart disease can be controlled by being mindful and knowledgeable about your food and lifestyle choices.  If you haven’t already, take charge of your heart’s health and make a change to live a long heart healthy life!

Try some of our clean, healthy, chef-prepared meals for Heart Health month and get $20 off your first order when you use promo code FEB20OFFBLOG at checkout.



New Meals For The Week Of February 26th

No matter how busy your busy lifestyle is…we’ve got you covered. With over 350 meals that include paleo, vegetarian, keto, low carb, hCG, we’ve got something for everyone no matter what your health goals are. Our meals are made fresh each week and ready for you to eat…no prep required.

Give Fresh ‘N Fit Cuisine a try today and use promo code FEB20OFFBLOG at checkout to get $20 off your next order.

  • Frittata Made with Low Fat Swiss and Cream Cheese, Chicken Sausage and Chives. Cinnamon & Raisin Apple Sauce topped with Pecans on the Side.
    kcal: 380  |  P: 35g  | C: 26g  | F: 14g

  • Spinach, Pepper, Onion and Mozzarella Omelet Served with a Goat Cheese Hash Brown Bake.
    kcal: 378 |  P: 24g  | C: 32g  | F: 16g
  • Roasted Vegetable and Herb Goat Cheese Flatbread Made with Butternut Squash, Roasted Zucchini, Red Peppers, Onions and Mushrooms. Served with a Spinach Salad and White Balsamic Vinaigrette on the Side.
    kcal: 418 |  P: 10g  | C: 45g  | F: 20g

  • Pecan-Crusted Catfish on a Bed of Kale Topped with Lemon Butter Cream Sauce and a Tomato Dill Relish with Chef’s Choice Vegetable Mix on the Side.
    kcal: 393 |  P: 38g  | C: 16g  | F: 21g

  • Stewed Spiced Apples Made with Cinnamon Topped with Pecans & Toasted Almonds. Served with Spaghetti Squash & Pork Ham Hash Browns.
    kcal: 407 |  P: 23g  | C: 33g  | F: 22g
  • Pecan Crusted Pork Medallion with Braised Kale and Diced Onions. Served with Butternut Squash Soup on the Side.
    kcal: 419 |  P: 41g  | C: 34g  | F: 16g

Give Fresh ‘N Fit Cuisine a try today and use promo code FEB20OFFBLOG at checkout to get $20 off your next order.

How To Handle Food Cravings

What happens when your cravings become overwhelming and lead to overindulgence and feelings of guilt? When people follow restrictive diets or completely cut out groups of foods, cravings can become more intense and can lead to a vicious cycle of indulging, overeating and guilt. A balanced eating plan that allows foods you enjoy — even high-fat, high-calorie foods — will be easier to maintain since you aren’t eliminating those foods outright from your life.

If you sometimes crave chocolate, keep some dark chocolate on hand. Eat it mindfully, enjoy the experience and put it away when you’re satisfied. When you always have chocolate on hand, you’re less likely to overeat it.

Here are other tips for handling food cravings.

  • Schedule your snacks. Plan for nutritious snacks to keep your body biologically fed. Keep portable, nutrient-dense snacks in your desk, backpack or car.
  • Take a walk, work on a hobby or call a friend. When an intense craving hits, take a moment to consider what else you might be needing at that moment. Are you actually hungry or are you bored or lonely?
  • Keep a craving journal. Note the time of day your craving appeared, how long it lasted, the food you craved and how you handled the situation.

Source: Taylor Wolfram, Academy of Nutrition & Dietetics

Keeping the right types of snacks on hand can be the difference between making it through the day without having to overeat or indulging with unhealthy food. At Fresh ‘N Fit Cuisine, our Healthy Mix and Paleo Snack Packs are perfect to help tie you over to the next meal.

Try one of our Healthy Snack Packs or House Made Protein Bars today and get $20 off your first order of $50 or more when you use promo code FEB20OFFBLOG at checkout.

New Meals For The Week Of February 19th

We hope you haven’t forgotten about your resolutions already. If you have then our chefs and nutrition coaches are here to help you with our 5 menus that include paleo, gluten free, healthy mix, low carb and vegetarian! Take a look at the new meals we have for you next week.

Give Fresh ‘N Fit Cuisine a try today and use promo code FEB10OFFBLOG at checkout to get 10% off your next order.

  • Chicken Shawarma – Curry Chicken Breast Served with Whole Wheat Pita, Chopped Romaine Lettuce, Tomatoes & Dill Greek Yogurt Sauce. Roasted Red Pepper Soup on the Side.
    kcal: 416  |  P: 44g  | C: 42g  | F: 9g
  • Oven Honey Roasted Turkey Breast Topped with Cranberry Chutney Over Pecan Cornbread Stuffing. Served with a Green Bean and Wild Mushroom Bake Topped with Crispy Onions.
    kcal: 412  |  P: 26g  | C: 36g  | F: 20g
  • Greek Chicken Thighs Atop Braised Cabbage Made with Oregano, Thyme, Garlic and Onions. Served with Grecian Potatoes and Feta-Tzatziki Sauce on the Side.
    kcal: 408 |  P: 38g  | C: 29g  | F: 15g

  • Apple Cheddar Scone Served with Butter, Hard Boiled Egg, Veggie Sausage Patty on the Side.
    kcal: 380 |  P: 21g  | C: 31g  | F: 18g
  • Meatless Meatball Sub Made with Veggie Crumbles, Garlic, Parmesan Cheese and Onions. Topped with a Marinara Sauce and Provolone Cheese. Served with a Macaroni Salad.
    kcal: 422 |  P: 22g  | C: 61g  | F: 9g

  • Chocolate Paleo Breakfast Bar Made with Cashews, Almonds, Coconut, Cinnamon, Chia & Hemp Seeds. Hard Boiled Egg and Fruit on the Side.
    kcal: 427 |  P: 14g  | C: 30g  | F: 32g

Give Fresh ‘N Fit Cuisine a try today and use promo code FEB10OFFBLOG at checkout to get 10% off your next order.

New Meals For The Week Of February 12th


February may be the shortest month, but that’s no reason to take a break from eating healthy. Our clean, chef prepared meals are just what you need to keep you on the right track to reaching your nutrition goals.

Give Fresh ‘N Fit Cuisine a try today and use promo code FEB20OFFBLOG at checkout to get $20 off your next order.

  • Egg in a Potato Basket Served with Turkey Sausage Link and Fresh Fruit on the Side.
    kcal: 395  |  P: 25g  | C: 41g  | F: 15g
  • Chicken Florentine Crepes Topped with a Creamy Low Fat Mornay Sauce on a Bed of Sautéed Spinach. Served with Baked Roma Tomatoes.
    kcal: 400  |  P: 29g  | C: 25g  | F: 17g
  • Herb and Garlic Roast Beef with a Peppercorn Jus Served Over a Parmesan Polenta Cake. Root Vegetable Medley on the Side.
    kcal: 423 |  P: 19g  | C: 48g  | F: 15g

  • Tuscan Vegetable Soup Made with Veggie Crumbles, Carrots, Celery, Onions, Kale, Tomatoes and White Beans. Served with an Italian Flatbread Topped with Mozzarella, Tomatoes and Artichokes.
    kcal: 389 |  P: 30g  | C: 46g  | F: 10g
  • Ginger Pork Stir Fry Flavored with Garlic, Rice Wine Vinegar, Tamari and Sesame Oil. Served Over Snow Peas, Red Peppers, Green Onions and Water Chestnuts.
    kcal: 411 |  P: 48g  | C: 20g  | F: 14g
  • Curried Chicken Breast with Sliced Apples, Onions, Celery in a Lite Cream Sauce. Served with Sesame Roasted Green Beans with Toasted Almonds.
    kcal: 401 |  P: 55g  | C: 13g  | F: 10g
  • Bison Green Chili Made with Onions, Peppers, Jalapeno and Cilantro. Served with a Fresh Spinach Salad with a Chipotle Balsamic Vinaigrette.
    kcal: 400 |  P: 44g  | C: 19g  | F: 16g
  • Mahi Mahi Topped with Artichoke Hearts, Green Olives, Bell Peppers and Onion Relish. Served with Roasted Root Vegetables.
    kcal: 380 |  P: 35g  | C: 14g  | F: 17g

Give Fresh ‘N Fit Cuisine a try today and use promo code FEB20OFFBLOG at checkout to get $20 off your next order.

20 Reasons Why Sugar Can Be Harmful to Your Health

By: Natalie Logan, R.D., L.D., Fresh ‘N Fit Cuisine

Did you know that sugar is slowly killing us one bite, one drink at a time? Just as a drug or caffeine addict– sugar is just as addictive and we consume it daily in our food and  drinks. The food companies do a great job hiding it in a lot of foods such as canned goods, cereals, bread, sauces and even peanut butter.

Unfortunately, sugar is disguised in tricky language that makes it challenging for the consumer to understand. For example, on the label you’ll see words such as fructose, corn syrup, dextrose, glucose and maltose. Even the “healthy” granola bars such as a Clif Bar has 21g of sugar or 5 teaspoons. Compare that to a glazed doughnut which has 14g of sugar or 3 teaspoons. Yikes! You’d be better off getting the doughnut.

Wanting a little caffeine jolt in the afternoon and you stop to grab a 16oz Starbucks Frappuccino? That would give you 44g of sugar or 10 teaspoons – that’s equal to 3 doughnuts! Whoa! If you do this more often than not you’re asking for blood sugar issues, cardiovascular problems, brain fog, weight gain and so much more!

The USDA recommends we limit our sugar intake to no more than 10 teaspoons per day, yet most Americans eat about 30 teaspoons per day—that’s three times the liberal
recommended daily value! Here are some things to keep in mind next time you grab a yogurt, cookie, drink or granola bar:

  • Sugar can suppress the immune system
  • Sugar interferes with absorption of vitamins and minerals
  • Sugar can weaken your eyesight
  • Sugar can cause blood sugar issues
  • Sugar can cause skin issues such as acne
  • Sugar contributes to weight gain
  • Sugar can cause arthritis and other joint issues
  • Sugar can cause heart and lung issues
  • Sugar can weaken your bones
  • Sugar can increase your bad cholesterol
  • Sugar can lead to both prostate and ovarian cancer
  • Sugar can contribute to Type 2 diabetes
  • Sugar can cause cardiovascular disease
  • Sugar can age you by changing the structure of collagen in your skin
  • Sugar can elevate your triglycerides
  • Sugar can make you retain water
  • Sugar can cause headaches, brain fog and memory issues
  • Sugar can cause depression among other emotional issues
  • Sugar can contribute to memory loss
  • Sugar can lead to Alzheimer’s disease

Removing sugar from your body will change your life from the inside out! Take the first step towards being your best with the most convenient and delicious way to meet your nutrition goals- without the guesswork.

Start February off right by eating healthy and use promo code FEB20OFFBLOG to get $20 off your first order!

New Meals For The Week Of February 5th

Can you believe January is already over? That means you can start February off eating clean, chef prepared meals and getting them delivered to you each week and it’s never been easier! Here’s the new meals our kitchen has planned for you next week. Enjoy!
  • Whole Wheat Biscuit Served with a Low Fat Chicken Sausage Gravy and an Egg White Patty Baked with Veggies.
    kcal: 418  |  P: 14g  | C: 27g  | F: 14g
  • Chicken Quesadilla with Bell Peppers, Onions and Cheddar Cheese. Served with a Black Bean Salad Made with Onions, Tomatoes, Corn, Roasted Peppers and Cilantro. Pico de Gallo on the Side.
    kcal: 420  |  P: 40g  | C: 46g  | F: 10g
  • 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
  • Sicilian Roasted Chicken Breast Topped with Goat Cheese, Sundried Tomatoes, Capers and Artichokes. Served Over Polenta with Roasted Garlic Cream Sauce. Roasted Asparagus on the Side.
    kcal: 416  |  P: 45g  | C: 40g  | F: 8g

  • Mediterranean Egg White Omelet with Spinach, Feta, Red Peppers & Onions and Artichoke Hearts. Seasoned Home Fries and a Veggie Patty on the Side.
    kcal: 419 |  P: 32g  | C: 43g  | F: 14g
  • Strawberry Oat & Yogurt Protein Bar Made with Strawberries, Oats, Walnuts and Dates. Served with Hard Boiled Egg and Vegetarian Sausage Link.
    kcal: 380 |  P: 29g  | C: 34g  | F: 14g


  • Zucchini and Carrot Latkes with Low Fat Sour Cream, Apple Sauce and Applewood Bacon on the Side.
    kcal: 382 |  P: 15g  | C: 30g  | F: 23g
  • Bunless Beefy Joe Made with Tomatoes, Brown Sugar and Onions. Served with BBQ Baked Beans and Amish Style Cole Slaw on the Side.
    kcal: 380 |  P: 26g  | C: 25g  | F: 14g
  • Grilled Southeast Family Farms Pork Chop with Hard Boiled Eggs and Fresh Fruit on the Side.
    kcal: 414 |  P: 32g  | C: 27g  | F: 20g
  • Raspberry Almond Flour Breakfast Bites Made with Eggs, Pumpkin, Coconut and Fresh Raspberries. Served with Paleo Pork & Sage Sausage, Hard Boiled Egg and Fruit on the Side.
    kcal: 445 |  P: 28g  | C: 30g  | F: 26g
  • Pineapple Mustard Glazed Ham Served with a Baked Sweet Potato and Sauteed Broccoli.
    kcal: 428 |  P: 38g  | C: 36g  | F: 14g
  • Wild Caught Shrimp Scampi with Spaghetti Squash and Organic Balsamic Roasted Brussels Sprouts.
    kcal: 360 |  P: 40g  | C: 27g  | F: 11g


Start February on the right foot by eating clean, chef prepared meals,  when you do make sure to use promo code JANBLOG20 at checkout to get $20 off your next order.

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