Hectic Schedule? Fresh ‘N Fit Can Help

Untitled-3By: Shantea Johnson

I am always on the go with very little time left for myself. My daily schedule is always pretty hectic with working a full time job, family, after-school activities for the kids, fitting in time to going to the gym and running my wellness business. Prepping my meals was always the very last thing on my to-do list, which means by the time I was done with my other tasks, I was exhausted!

I had originally chose Fresh ‘N Fit Cuisine for the clients that I train to assist them with meeting their health and wellness goals and to help make meal prepping easier for them. One of the biggest client complaints I would always here was:  Not having the time to prep for themselves and turning to unhealthy food choices as a result. I knew Fresh ‘N Fit had a great reputation and I had tried FNF meals before so and I knew the food was excellent. Ironically, I never thought about choosing them to prep my own meals.

I finally made the decision to add Fresh ‘N Fit to my own regimen to save me some time. Making the decision to use Fresh ‘N Fit  for “my” meal prep company was the best decision ever and has been great time saver for me!  I don’t know what took me so long to get on board. By ordering my meals and snack packs every week, it has freed up so much extra time in my schedule. I eagerly look forward to my daily Fresh ‘N Fit meals and even my kids love taking the Snack Packs to school.

Here are a few of the extra bonuses I’ve gotten from adding FNF meals into my daily life:

  • No more having to pre-plan or shop my meals
  • No prepping or cooking
  • It allows me to know my exact macro consumption for each meal
  • Easy pick up at locations that are close to my home
  • Has freed up more time for me overall and this is huge for me

I honestly don’t know how I survived without Fresh ‘N Fit! Fresh ‘N Fit is such a amazing company with some of the best food and customer service I’ve experienced in a really long time. They always make you feel important as a customer! Not only has Fresh ‘N Fit been a great solution for my clients but they are now an amazing and convenient solution that has helped me better manage my hectic schedule.

About the author: Shantea Johnson began her fitness journey in late 2012. In addition to being a competitive athlete and trainer, she is also a fitness model and holds Masters Degrees in both Public Health and Nutrition. Follow her on Instagram at DHW Fitness.

Try Fresh ‘N Fit Cuisine today and allow our 5 chef prepared menus to save you time and money when you use promo code APRBLOG20 to get $20 off your first order of $50 or more.

Foods to Fight Iron Deficiency

Grilled White Fish Dory with Spicy Creole Cajun Rub
You may pump iron at the gym a few times a week, but your body pumps it continuously through the bloodstream every day. Iron is needed to make hemoglobin, a part of red blood cells that acts like a taxicab for oxygen and carbon dioxide. It picks up oxygen in the lungs, drives it through the bloodstream and drops it off in tissues including the skin and muscles. Then, it picks up carbon dioxide and drives it back to the lungs where it’s exhaled.

Iron Deficiency

If the body doesn’t absorb its needed amount of iron, it becomes iron deficient. Symptoms appear only when iron deficiency has progressed to iron deficiency anemia, a condition in which the body’s iron stores are so low that not enough normal red blood cells can be made to carry oxygen efficiently. Iron deficiency is the most common nutritional deficiency and the leading cause of anemia in the United States.

Symptoms include:

  • Fatigue
  • Pale skin and fingernails
  • Weakness
  • Dizziness
  • Headache
  • Glossitis (inflamed tongue)

Sources of Iron

The body absorbs two to three times more iron from animal sources than from plants. Some of the best dietary sources of iron are:

  • Lean beef
  • Turkey
  • Chicken
  • Lean pork
  • Fish

Although you absorb less of the iron in plants, every bite counts, and adding a source of vitamin C to vegetarian sources of iron will enhance absorption. Some of the best plant sources of iron are:

  • Beans, including pinto, kidney, soybeans and lentils
  • Dark green leafy vegetables such as spinach
  • Fortified breakfast cereals
  • Enriched rice
  • Whole-grain and enriched breads

High-Risk Populations

The following populations are at a higher risk for developing iron deficiency.

Women Who Are Pregnant or Breast-feeding: Increased blood volume requires more iron to drive oxygen to the baby and growing reproductive organs. Consult your doctor or registered dietitian nutritionist before taking an iron supplement.

Young Children: Babies store enough iron for the first six months of life. After six months, their iron needs increase. Breast milk and iron-fortified infant formula can supply the amount of iron not met by solids. Cow’s milk is a poor source of iron. When children drink too much milk, they crowd out other foods and may develop “milk anemia.” Two cups of milk per day is the recommended amount for toddlers.

Adolescent Girls: Their often inconsistent or restricted diets — combined with rapid growth — put adolescent girls at risk.

Women of Childbearing Age: Women with excessively heavy menstrual periods may develop iron deficiency.

How to Prevent Iron Deficiency

Eat a balanced, healthy diet that includes good sources of iron to prevent any deficiencies. Combine vegetarian sources of iron with vitamin C in the same meal. For example: a bell pepper-bean salad, spinach with lemon juice, or fortified cereal and berries.

If treatment for iron deficiency is needed, a health-care provider will assess iron status and determine the exact form of treatment — which may include changes in diet or taking supplements.

Source: Caroline Kaufman, Academy of Nutrition & Dietetics

Fresh ‘N Fit Cuisine’s Healthy Mix menu features plenty of meals that are high in iron like the New England baked cod, coconut crusted chicken, and the Mediterranean turkey burger. Try that or one of our other 4 menus, healthy snacks or low cal desserts today. Use promo code APRBLOG20 at checkout for $20 off your first order of $50 or more.

Menu Spotlight: Healthy Mix


For the next few weeks, we wanted to get back to basics by breaking down each of our menus to show what they have to offer as well as their nutritional targets.

First up is one of our customers’ favorite: the Healthy Mix menu. This is our most traditional menu with a wide variety of local and regionally sourced lean meats, seafood and produce. This nutritionally balanced menu is pork free but with our a la carte options, you can add any meal of your choosing to your plan. Healthy Mix also can be ordered with No Beef or No Seafood meals. Don’t care for either of those? Then choose our No Beef AND No Seafood option!

Our Healthy Mix meals are low in sodium, cholesterol and fat.

Our Registered Dietitian balances the nutritional content of the meals by the week. This allows us to offer you some of your favorite meals that may be slightly higher in sodium, like the Grilled Cheese Panini with Tomato Soup and the Shrimp with organic Red Mule Farms grits, while keeping the weekly nutrition numbers in line with our targets.

You’ll discover that eating healthy doesn’t mean boring or that you have to deprive yourself of the comfort foods that you love. Our dietitian does all of the nutritional number crunching for you so all you have to do is sit back and enjoy our gourmet meals.

Healthy Mix’s nutritional targets for sodium for our 1,200 calorie plan (3 meals a day) is less than 1500mg per day. While the targets for our 1,800 calorie plan (3 meals a day) is less than 2,000 mg per day.

If you want to go even lower in sodium, try using our Custom menu option. This allows you to choose the meals with the lowest sodium to build your own personal menu.

By meeting the healthy eating guidelines of the American Diabetes Association, the American Heart Association and the American Cancer Society, this menu is perfect for individuals who want to lose weightmaintain weight and are concerned with eating healthy. Individuals with hypertensioncardiovascular disease and diabetes generally do well on this plan.

Interested in trying Fresh ‘N Fit Cuisine’s Healthy Mix or one of our other 4 menus, healthy snacks or low cal desserts? Use promo code APRBLOG20 at checkout for $20 off your first order of $50 or more.

To Snack Or Not To Snack…

By: Adam McCabe
The most exciting news I heard coming into the New Year from Fresh ‘N Fit was the introduction of their snack packs and dessert boxes.  I have tried many of different meal plans (thankfully finding and loving Fresh ‘N Fit), but never had I tried a snack pack or dessert box.

A major health and nutritional struggle of mine has always been snacking. In fact, this is one of the largest issues individuals have when attempting a new diet, trying to lose weight, or just trying to live a normal healthy life. With the access to so many (and unhealthy) snacks, snacking becomes a vehicle into bad nutritional decision-making. Whether this comes from choosing bad snacks, or choosing to over snack, snacking can de the downfall of an individuals diet. We must remember to constantly be making good choices of what, when, and how much we snack.

What I loved about my Fresh ‘N Fit snack packs was the variety and the portion sizes. Below is a list of the snack pack I received with my meals this Monday.

Snack Pack week of Sunday, March 26, 2017:

  • Coconut Chocolate Macaroons
  • Paleo Granola
  • Spiced Chia Roasted Nuts
  • Pizza Muffins
  • Chocolate Paleo Bar
  • Cranberry Date Paleo Bar
  • Chocolate Almond Banana Chip Mix
  • Almond Butter Apricot Bites
  • Olive Tapenade with Veggies
  • Pesto Chicken Salad

Each snack was served in its own container and was labeled accordingly. I chose the paleo snack pack option, as it fits in with my current diet regimen. Fresh ‘N Fit offers two types of snack packs, paleo and healthy mix. Why the snack pack work great for me, is that it controls my urge to over snack. I often make healthy snacking choices, yet I continue to snack due to boredom or to pass time. I do not allow myself the chance to fully digest before I am in the process of over snacking. With the Fresh ‘N Fit paleo snack pack, I have the ability to know that eating one full snack pack item should be sufficient as my one morning or afternoon snack. This has greatly helped my issues of over snacking in my diet. Furthermore, the paleo snack pack comes with such a wide variety of different options, I am never bored with the snacks I have at hand. I also always feel comfortable (and never guilty) about snacking, since the items I am choosing to snack on are consistent to my diet plan and portions.

Like the majority of individuals out there, I love to wind down a night with something sweet to help finish off my day. I definitely have a “sweet tooth” and have constantly struggled with finding a healthy option for dessert. I often find myself eating the most convenient dessert possible and sacrificing my diet for my sweet tooth. I was the most excited to hear Fresh N Fit was coming out with a dessert line, for the fact that I knew their dessert options would help curb my portion control issues and give me a healthy balanced choice of dessert options.

I cannot even begin to express how satisfied I have been with the taste, quality, freshness, and portion sizes of the dessert boxes. I do not think I will ever be able to cut a small dessert out of my diet, but Fresh ‘N Fit makes me feel much less guilty with their fantastic plates. Below is the list of the dessert box I received this week:

Dessert Box week of Sunday, March 26, 2017:

  • Peach Cobbler
  • Pumpkin Spice Cake
  • Apple Crusted Pie
  • Pecan Bar
  • Raisin White Chocolate Chip Cookie
  • Whipped Chocolate Mousse with Fruit

I plan on making sure I have these two latest and greatest additions to Fresh N Fit in my weekly orders. Both the snack pack and dessert box provide healthy, portioned sized options for individuals who need help curbing the snacking or sweet tooth issues. The best part about both new features is how incredibly amazing they taste!

About the author: Adam McCabe currently lives in Atlanta, Georgia and plays soccer for the Georgia Revolution. You can find him on Facebook and Instagram.

Interested in trying Fresh ‘N Fit Cuisine’s chef prepared, gourmet meals, healthy snacks or low cal desserts? Use promo code APRBLOG20 at checkout for $20 off your first order of $50 or more.

Meet Elston Collins of Fresh ‘n Fit Cuisine in Metro Atlanta

Today, we’d like to introduce you to Elston Collins.

Elston, please share your story with us. How did you get to where you are today?
I started in this business in 2005 running another local meal service company. I purchased Fresh ‘n Fit Cuisine in 2012 after competing with them for 6+ years.

Since purchasing the company we have expanded from one menu to five and have also added a line of snacks (regular and Paleo), Low Calorie Desserts and House Made protein bars. We also introduced a corporate wellness program and corporate catering.

We service all of Metro Atlanta with 120 pickup locations, home/office delivery and FedEx shipping. We also ship direct to 6 states across the Southeast.

We have grown from 12 employees in 2012 to 35+ today.

Fresh n Fit Cuisine provides a local option for fresh, healthy gourmet meals.

Overall, has it been relatively smooth? If not, what were some of the struggles along the way?
It has been an exciting journey. I had been re-organized out of multiple corporate positions so I decided to take my future into my own hands. Owning a business has tremendous rewards but as a small business owner you are responsible for everything. You must balance current needs vs. future growth opportunities.

Alright – so let’s talk business. Tell us about Fresh ‘n Fit Cuisine – what should we know?
Fresh n Fit Cuisine is the premier meal service in Atlanta. We were the first (2003) and remain the market leader. With more than 350 meal choices across our various menus there are plenty of choices for everyone. Our menus: Healthy Mix (Traditional), Low Carb, Paleo, Vegetarian, and Gluten Free.

We offer organic options and purchase from local suppliers when product is available. We have 5 chefs on staff in addition to a Registered Dietitian. All meals are balanced by our dietitian with macro nutrients provided for each meal.

We have an extensive network of pickup location partners (120+) and offer home/office delivery via our fleet of refrigerated vehicles. Our product is delivered fresh NEVER Frozen. Our food quality sets us apart. We use fresh vegetables and provide complete transparency on the nutrition content of each meal, snack, dessert and protein bar that we sell.

Any shoutouts? Who else deserves credit in this story – who has played a meaningful role?
We are an employee owned and operated company so our key staff members are fully invested in the business. 5 of our team members came from our previous company. We left there to allow us to control the product quality and take the business where the customers wanted us to go.

Source: VoyageATL

Interested in trying Fresh ‘N Fit Cuisine’s chef prepared, gourmet meals, healthy snacks or low cal desserts? Use promo code APRBLOG20 at checkout for $20 off your first order of $50 or more.

5 New Exercise Rules For You!

Out with the old, in with the new! Are you up-to-date on the latest rules in fitness? Popular belief about the most effective exercise techniques to achieve the highest level of fat loss and the best results vary from decade to decade. New studies come out, more data is considered, and we get smarter, more efficient, and more sophisticated in our knowledge and techniques. Here are 5 NEW fitness rules that will help you take your routine and your body to the next level of success…

1. NEW Fitness: Exercise Partners

A decade ago the mantra was that having a workout partner was the holy grail of accountability and success. Article after article touted the magic of workout partners, and so fitness enthusiasts across the globe obediently found their own fitness friend.

While this rule was made with good intentions, the reality is that not all workout partners are beneficial for your results. In fact, many exercise partners actually serve as a distraction rather than an asset when it comes to getting the most from your gym time.

The new rule about exercise partners goes like this: the right exercise partner can enhance your results, but the wrong exercise partner will tank your gym time. Choose your exercise partner with care, or choose to workout alone if no one in your life can fill that role.

2. NEW Fitness Rule: Athletic Shoes

Athletic shoes have undergone major changes over the past decade. Designs used to emphasize stability and cushioning, with bulky designs intended to give you the most support possible.

Today biomechanical experts have introduced the concept of minimalistic footwear, suggesting that it reduces injuries. While the bulkier shoes from yesteryear prompted strides with a forceful heel strike, putting stress on joints, the minimalistic designs encourage a softer landing with a mid-to-forefoot strike.

Should you swap out your favorite pair of workout sneakers in favor of a more barefoot design? Not necessarily. Simply working on softening your stride by eliminating heel strikes could also do the trick.

3. NEW Fitness Rule: How To Get A Six-Pack

The old school way to a six-pack was to save your ab workout for the end of your gym visit. You’d stop at the exercise mats to spend ten minutes cranking out crunches and sit-ups.

Today the popularity of stability exercises and functional training is on the rise. This means engaging your core (abdominal) muscles throughout your entire workout, not in an isolated movement after your main workout is complete. Exercises that require that you stiffen your core against resistance strengthen your abdominal wall, while protecting you from potential injuries.

Avoid an exercise routine that’s centered around seated weight machines, as these do not engage your core. Instead seek out free weights, cable machines, resistance bands and other stability exercises. And remember to squeeze those abs while you work it!

4. NEW Fitness Rule: How To Do A Push Up

Push ups from your knees are so last millennium! Not only does this position put unnecessary pressure and stress on your knee joints, it’s not as challenging as other techniques since it doesn’t allow for full range of motion to be achieved.

So what do you do if a full push up isn’t manageable? Find another angle, rather than drop down to your knees. Place your hands on a counter or low bench and assume the full push up position with your back flat and spine straight.

As your strength increases lower the angle of your push up until you are doing a full, traditional pushup.

5. NEW Fitness Rule: Your Pre-Workout Meal

Have you ever struggled through a workout on an empty stomach, fighting hunger pains as you feel the burn, simply because you read somewhere that exercise on an empty stomach burned more fat? You can stop doing that.

New research is showing that eating a small, sensible meal before your workout results in a higher fat-burning rate compared to workouts out on an empty stomach. It has also been shown that your workout will be more intense and more effective when hunger isn’t on your mind.

Keep your pre-workout meal small and sensible.. The intention of the pre-workout meal is to provide energy and fuel for your muscles in order to get the most out of your time in the gym.

Source: Rene Serrate, U First Fitness

Now is the perfect time to try one of our dietitian approved menus that include paleo, vegetarian, low carb, gluten free and healthy mix. Pick your start date today and get $20 off your first order with promo code APRBLOG20 at checkout.

Prebiotics and Probiotics: Creating a Healthier You

You’ve probably heard of prebiotics and probiotics, but do you know what they are? Nutrition research has pinpointed specific functional components of foods that may improve health, and prebiotics and probiotics are two such substances.

Although they are available as dietary supplements, it is not necessary to use special pills, potions, cleanses or other concoctions to incorporate prebiotics and probiotics into your diet. These “nutrition boosters” are natural ingredients in everyday food. In fact, Kristi King, MPH, RDN, LD, CNSC, spokesperson for the Academy of Nutrition and Dietetics, suggests focusing on the food sources first. “They are more readily available for absorption and digestion,” she says.

While research continues in this area of nutrition — investigating how effective and safe these substances are and how much we need to obtain health benefits — here’s what we know now.

What Are Prebiotics and What Do They Do?

Prebiotics are natural, non-digestible food components that are linked to promoting the growth of helpful bacteria in your gut. Simply said, they’re “good” bacteria promoters. That’s right, not all bacteria are bad! Prebiotics may improve gastrointestinal health as well as potentially enhance calcium absorption.

Prebiotics in Your Diet

Prebiotics include fructooligosaccharides, such as inulin and galactooligosaccharides. But rather than focusing on these lengthy words, include more prebiotics in your diet by eating these foods recommended by King: bananas, onions, garlic, leeks, asparagus, artichokes, soybeans and whole-wheat foods.

What Are Probiotics and What Do They Do?

Probiotics are the “good” bacteria — or live cultures — just like those naturally found in your gut. These active cultures help change or repopulate intestinal bacteria to balance gut flora. This functional component may boost immunity and overall health, especially GI health. For instance, probiotics have been used for management of irritable bowel syndrome symptoms. Some strains of these live cultures may help prevent specific allergy symptoms, reduce symptoms of lactose intolerance and more. However, effects can vary from person to person.

Probiotics in Your Diet

To obtain more probiotics, King recommends enjoying fermented dairy foods including yogurt, kefir products and aged cheeses, which contain live cultures (for example, bifidobacteria and lactobacilli). Plus, she suggests some non-dairy foods which also have beneficial cultures, including kimchi, sauerkraut, miso, tempeh and cultured non-dairy yogurts.

What Makes Prebiotics and Probiotics the “Dynamic Duo?”

Ultimately, prebiotics, or “good” bacteria promoters, and probiotics, or “good” bacteria, work together synergistically. In other words, prebiotics are breakfast, lunch and dinner for probiotics, which restores and can improve GI health. Products that combine these together are called synbiotics. On the menu, that means enjoying bananas atop yogurt or stir-frying asparagus with tempeh is a win-win.

The bottom line: At a minimum, prebiotics and probiotics are keys for good gut health. “I think we are at an exciting time in research,” says King. “We’re finding that the gut flora is responsible for more than just digestion.

Incorporating health-promoting functional foods, such as foods containing prebiotics and probiotics, into the diet aids in creating a healthier you.

Source: Taylor Wolfram, Academy of Nutrition & Dietetics

At Fresh ‘N Fit Cuisine, we offer a wide variety of meals that have pre and probiotics that include our house made fruit-on-the-bottom yogurt and a variety of vegetable side dishes.

Try one of our 5 chef prepared menus today and get $20 off your first order with promo code APRBLOG20 at checkout.

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