4 Ways to Make Clean Eating A Way of Life

By now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss. While it may sound simple enough, it’s pretty challenging to stick with a clean eating plan. I suppose if it were easy then everyone would be lean and confident about their body. So what’s the secret to long-term, clean eating success? Here it is…

Eat-For-Fat-Loss Secret #1: Keep It Balanced

Many fat loss strategies encourage eating only from one category of food: soup, grapefruit, salad, chicken breast…While these foods may promote fat loss and reduce overall calorie intake, this way of eating sets you up for a fall. No one sticks with highly restrictive, one-food-only diets for very long, and you’re no exception. To make your clean eating plan last, keep your diet balanced with a range of healthy, real foods.

Eat-For-Fat-Loss #2: Don’t Put a Label On It

How many times have you uttered the words I’m on a diet? Ugh, just saying that puts one in the mood to cheat on said diet. If eating clean means you’re on a diet, then you’re not committed enough to make this a way of life. True fat loss success comes when clean eating is second nature, and not a temporarily imposed sentence.

Eat-For-Fat-Loss #3: Have Patience

Wouldn’t it be great if a week of clean eating could erase a decade worth of indulgences? But, alas, you didn’t gain that fat in a week, and you won’t lose it in a week either. Look for, and acknowledge, each and every small victory along the way to your long-term goal. Notice each pound, each inch and each pant size. These accomplishments build on one another until you reach your ultimate goal. Just remember that big changes take consistent, long-term effort. Be patient.

Eat-For-Fat-Loss #4: Have a Plan

This is the most important step in your clean eating quest, without it you’ll flounder around without direction and will likely find yourself starting into the bottom of a bowl of ice cream. Spend time writing out your do’s and don’t’s for your clean eating plan.

Clean Food: The Basics

What food should you consider clean? I’ll give you a hint: not foods that come packaged and processed. The healthiest, cleanest foods are ones that are wholesome and untouched…as nature intended. Whole fruits, vegetables, greens, nuts, seeds, eggs, seafood and lean meats. Stick with this list of natural foods and you’ll be eating very clean.

Steer clear of any food that has been manufactured, processed and packaged. These are most definitely not clean and will lead to pounds gained.

At Fresh ‘N Fit Cuisine, we believe that eating clean and healthy should be an easy choice to me. Our Paleo menu features an all organic, gluten and dairy free option prepared with locally sourced ingredients. 70% of the meals on our Paleo menu are perfect for a 30 day food cleanse as well.

Get a head start on your New Year’s Resolutions to eat cleaner today and get 10% off your first order with promo code WPDEC10 at checkout.

Meal Planning vs. Meal Prepping

mealplan01By: Rebecca Walburn

There is a world of difference between having a meal plan and having to meal prep.  I’ve been on a fat loss journey for some time so I know that nutrition is the key to reaching my goals.  I’m no stranger to Meal Prep Sunday.  That is the day where my husband and I sit down and plan and prepare for the week ahead.  We would sit down to make a grocery list of what we wanted to eat, one of us would go shopping pick up everything, and then we would spend the rest of the day measuring, weighing, and portioning the food.   It was an all-day event.  After meal prepping several times, the same meals come up on the menu because it’s easier to repeat than to have to figure everything again out for another meal.  Even with repeating the same meals, the time invested is significant. I can’t tell you how many hours we spent in the kitchen trying to get the meals figured out to where they were nutritionally hitting my goals.

Fresh ‘N Fit Cuisine has been a game changer for meal planning.  The meals are portioned with nutrition in mind.  All of the nutrition information for the meal, including macronutrients and calories, is already calculated and listed on the packaging!  I love the fact that even before I order, I can look on the website and see the nutritional content and plan my week using that information.

The time saved following the meal plans from Fresh ‘N Fit vs. the time spent performing traditional meal prep is phenomenal.

Instead of planning my day around preparing food, I sit for 15 minutes and plan the week out and then it’s done.  That’s it.  I know what I’m eating for the rest of the week.  No more spending Sunday in the kitchen with two cooks trying to get the week figured out.  We have an entire afternoon to spend time with the family.  That is everything to me.  Sure, I could continue with traditional meal prep and get the results I need, but when time is so valuable, why would I?  Fresh ‘N Fit helps make the journey less stressful and allows me to enjoy more time on the weekend doing what I enjoy doing.  Words can’t describe how much I enjoy spending the time with the family instead of in the kitchen.

Follow Rebecca at @thislittlejourneyofmine

What’s better than having your own personal chef? Try having 5 of them! At Fresh ‘N Fit Cuisine, our 5 chefs will take it from here and do all of the preparing, measuring and cooking for you. With 5 gourmet menus to choose from, prepping your meals will be a thing of the past. 

Try our calorie and portion controlled meals today at get $20 off your first order when you use promo code WPDEC20 at checkout.

6 Easy Vegetarian Sources Of Protein

pan-1832926_1920Don’t want to rely on animal-based proteins? Fortunately, vegetarian sources are easy to come by.

We all need protein to survive. But there’s a common misconception that we need all our protein from meat, milk, and other animal-based sources. Past studies have shown that relying too heavily on red meat as a source of protein can impair your vision and shorten your lifespan, and research from the University of Aberdeen in Scotland has found that it can also increase your risk of colon diseases. According to a different study, choosing vegetarian sources of protein can help you lose weight. Belgian researchers studied the diets of just over 3,000 adults and found that people who ate more plant proteins had lower BMIs and smaller waist circumferences.

Adults need about one gram of protein per kilogram of body weight per day, and it’s easy to get your protein requirements from the following plant sources.


Containing 28 grams of protein, a single cup of cooked soybeans has the same amount of protein as a three-ounce steak. Whole soybeans have more than three times the protein of tofu and soymilk, so you’re better off finding interesting ways to cook the beans rather than resorting to more processed versions of soy.  Edamame, the Japanese snack, is a form of salted, boiled soybeans.


Quinoa, the ancient South American grain that’s getting more popular lately, has the most protein of any grain—10 grams per cup. Not only is it a good source of plant protein, but, along with soybeans, quinoa is also one of very few non-meat “complete” proteins, meaning that it contains all nine essential amino acids. Plus, it has lots of whole grain fiber. Technically a seed rather than a grain, quinoa can be used in place of rice or mixed with dried fruit and nuts for an easy breakfast.

Beans and Legumes

While soybeans are the best in terms of protein content, other beans and legumes, including white beans, black beans, chickpeas, lentils, and peas, aren’t far behind. Their protein content ranges from 14 to 19 grams per cup. Interestingly, dried beans have higher protein content than canned, so avoid the hormone-disrupting BPA that usually accompanies canned food by purchasing dried beans will provide you with more protein. Another benefit to beans and legumes is that they’re high in healthy complex carbohydrates, making them a good addition to a moderate carbohydrate diet because they’re beneficial to the colon.

Green Veggies

Vegetables don’t pack quite the power punch that beans and whole grains do, but you can still get a good amount of plant-based protein from them. Spinach, collards, and other leafy greens contain around five grams per cup, cooked, while other green vegetables like broccoli, brussels sprouts, and asparagus contain slightly more, about six grams per cup, cooked. Medium artichokes have about four grams of protein. The easiest way to enjoy artichokes is to steam them whole and dip them in melted organic butter for an easy appetizer or afternoon snack.


Add a few sautéed mushrooms to your leafy greens to up their protein content even more. A cup’s worth of white mushrooms will add three grams of protein to any dish you’re making, and shiitake mushrooms will add slightly less than that. Consider growing your own mushrooms in a backyard garden. It’s easier than you think!


All nuts contain protein, but the amounts vary widely depending on which type you pick. Fortunately, peanuts are some of the tastiest and they have the highest protein levels, at eight grams per ounce (that’s two tablespoons). Grab a handful as an afternoon snack, and you’ll wind up with nearly as much protein as a piece of fish.

Source: Emily Main, Organic Life

At Fresh ‘N Fit Cuisine, we know that you don’t have to be a vegetarian to go meatless every now and then. If you are, then our lacto-ovo Vegetarian menu is filled with healthy meatless alternatives that low in fat and cholesterol. Many of our meals include the 6 sources of protein listed above. Our Healthy Mix menu also features a “No Beef” and “No Seafood” option as well.

Ready to try our chef prepared, gourmet meals? Use promo code BLOGNOV20 at checkout and get $20 off your first order!

8 Tips for Allergy-Free Holidays

Winter holidays bring cheer and abundant festive eating. While common food allergens lurk in many traditional Thanksgiving, Hanukkah, Christmas and Kwanzaa dishes, a little preparation and planning can help you — whether you’re a parent of a child with food allergies or hosting guests with food allergies — glide through the holidays safely.

Whether you’re eating close to home or traveling to grandma’s house, these eight tips will help you feed your child with food allergies safely and more nutritiously this holiday season.

5 Tips for Keeping Safe at Home

  • Host at Your Home
    Because you are in control what is served, this is the safest option. You can prepare only “safe” foods and let guests know what they can and cannot bring into the house. If you do serve foods containing allergens, designate separate areas where the allergen is allowed to help prevent cross-contamination.
  • Focus on Whole, Unprocessed Foods
    “Keeping it simple is best,” says Winkels. “Allergen-friendly alternatives can be used to make many of our holiday favorites healthier.” Swap complicated casseroles and packaged foods for simply prepared whole foods such as roasted vegetables with olive oil and herbs, whole-grain rice pilaf with beans and seeds, fresh fruit salads and lean proteins that have not been marinated or brined.
  • Modify Traditional Recipes Using Allergen-Free Ingredients
    “Many holiday treats can be made without common allergens by using healthy substitutes,” says Winkels. “Swap in whole-grain, gluten-free flours for wheat; ground flaxseeds or applesauce in place of regular eggs; sunflower butter in place of peanut butter. These are all easy swaps that will yield similar results.” You can also sub in non-dairy beverages in place of cow’s milk.
  • Always Read All Ingredient Labels
    Even if you think a product is allergen-free, read the label again. Food manufacturers change formulas, which may introduce allergens into previously “safe” products.
  • Keep it Clean
    Prevent cross-contamination by encouraging frequent hand washing and placing hand wipes in several places throughout your home.

3 Tips for Staying Safe Away from Home

  • Offer to Help the Host
    If you help plan the menu or shop, you can choose items you know are safe for your child. If you cook, you can help ensure that dishes are simply prepared without allergens. And, don’t hesitate to ask your host to keep labels from products to provide you peace of mind.
  • Bring Snacks and Desserts
    If helping ahead of time is out of the question, bring a few allergen-free options for your child. Bring allergen-free snacks and desserts, since baked goods tend to be the biggest culprit in food allergy reactions. Pack snacks such as fresh fruit with sunflower butter packets; carrots with hummus; popcorn; and homemade trail mix with cereal, seeds and chocolate chips. For easy festive desserts, melt chocolate chips as a dip for dried apricots or allergen-free cookies, or bake apples sprinkled with cinnamon and brown sugar and topped with allergen-free whipped topping.
  • Communication is Key
    Holiday gatherings are good opportunities to remind family, friends and others about your child’s needs. When eating at parties or in restaurants, let your host or server know about your child’s allergies. “Be sure to specify the allergens your child must avoid so your host or server can help guide you,” says Winkels. “And, always pack a few snacks in case there are no safe options.”

Source: Rima Kleiner, Academy of Nutrition & Dietetics

Does the holiday season have you stressed out? Then now is the perfect time to let our 5 chefs take it from here. All of our fresh and ready to eat meals are calorie and portioned controlled so all you have to do is heat and serve.

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5 Sneaky Ways to Burn Calories at Work

You may think the 30 minutes you spend every other day in the gym is enough to keep you trim and healthy, but it’s not. If you want overall good health, you need to eat well and find windows of exercising opportunity every day—not just during your scheduled workouts.

How can you squeeze in a little exercise when most of your hours are spent sitting at a desk, meeting in the conference room, and preparing for big presentations? Read on to find out when you can squeeze in exercise and how to do it.

On the Way to Work

To start your day with a smidgen of calorie-burning exercise, you may need to wake up a few minutes earlier than usual. Not to get in a workout before tossing on your power suit, but rather so you’ll have time to torch a few calories on the way to work. To shed some calories before clocking in, you have a number of options depending on your situation. You can bike or walk to work, perform seated calf raises on the bus or train, or park your car at the far end of the parking lot so you get to walk farther to reach your office. And of course, once you get to your building, take the stairs.

When Doing Mindless Tasks

Admit it: everything you do at work doesn’t require an amazing amount of brainpower. Take advantage of the easy tasks by multitasking with some exercise. The easiest option is to flex and squeeze your body. From your glutes and your abs to your pecs and thighs, you can get rid of a few calories by simply flexing them as you work. As you grow accustomed to the flexing, you may find it to be a great way to work your way through a long, difficult meeting.

Every Time You Finish a Task

When you first get to work, make a to-do list. This will help keep you on track and will also set you up for exercise rewards. Each time you cross a task off your list, give yourself an exercise reward. This could be walking a couple laps around the office, standing up and doing a couple quick stretches, or closing your office door and knocking out a dozen push-ups. Know what your reward of the day will be and go for it.

When You Need to Communicate

Helpful as email may be, there is a way to communicate with your colleagues that actually keeps your body moving. That way? Getting out of your seat and walking to your coworker’s office to talk things through. Have to make a few phone calls? Stand up as you talk or better yet, pace back and forth during the conversation.

At the Top of the Hour

A great way to sneak a little calorie burning into your routine is to get up every hour. And your exercising doesn’t need to be super intense. All you need to do is stand up. Do this for five minutes, eight times a day, and you will drop 100 calories a day. That’s right—all you have to do to stand up for your health is stand up!

All of these bonus calorie burning tips are great – when done in conjunction with a consistent, challenging exercise program and a nutritionally balanced diet.

Source: Rene Serrate, U First Fitness

Try one of Fresh ‘N Fit Cuisine’s 5 gourmet menus today and let our professional chefs take it from here! Use promo code BLOGNOV10 at checkout to get 10% off your first order today!

5 Important Nutrients & Their Sources for Vegetarians

No matter which category of vegetarian you fall into, it is important to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts and seeds.


Vegetarians should consume a variety of calcium sources in order to meet daily requirements.

Dairy products are a rich source of calcium. If your diet does not include dairy products, calcium can be obtained from some plant-based foods, but the amount of calcium that the body can absorb from these foods varies. Here is a list of vegetarian-friendly sources of calcium:

  • Low-fat or fat-free milk, yogurt and cheese
  • Fortified plant-based milks such as soy or almond
  • Fortified ready-to-eat cereals
  • Calcium-fortified juice
  • Calcium-set tofu
  • Some leafy green vegetables including collard greens, turnip greens and kale
  • Broccoli
  • Beans including soybeans, chickpeas and black beans
  • Almonds and almond butter


Vegetarians should consume a variety of iron sources to meet daily requirements. Consuming a good source of vitamin C (citrus fruits, orange juice, tomatoes) at each meal increases iron absorption.

Sources include:

  • Fortified breakfast cereals
  • Soybeans
  • Some dark leafy greens including spinach and chard
  • Beans
  • Eggs


Protein is found in most plant foods as well as animal foods. Your body will make its own complete protein if a variety of foods and enough calories are eaten during the day.

Vegetarian sources of protein include:

  • Legumes such as beans, peas and lentils
  • Whole grains
  • Soy products
  • Nuts and nut butters
  • Dairy products
  • Eggs

Vitamin B12

B12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B12 is generally not a concern for vegetarians who eat some dairy products or eggs. Vegans, however, need to supplement their diet by choosing foods fortified with vitamin B12 or by taking a vitamin B12 (cobalamin) supplement.

Vegetarian sources of B12 include:

  • Vitamin B12-fortified foods including nutritional yeast, soy milk, meat analogs and ready-to-eat cereals (be sure to check the label).
  • Dairy products
  • Eggs

Vitamin D

Few foods are naturally high in vitamin D, but many dairy products are fortified with vitamin D in the United States. People who choose not to eat dairy products and who do not receive exposure to sunlight on a regular basis should discuss the need to take a vitamin D supplement with their health care provider.

Vegetarian sources of vitamin D include:

  • Eggs
  • Vitamin D-fortified soy milk, cow’s milk, orange juice and ready-to-eat cereals

Source: Vegetarian Nutrition, Academy of Nutrition & Dietetics

At Fresh ‘N Fit Cuisine, we know that you don’t have to be a vegetarian to go meatless every now and then. If you are, then our lacto-ovo Vegetarian menu is filled with healthy meatless alternatives that low in fat and cholesterol. Our Healthy Mix menu also features a “No Beef” and “No Seafood” option as well.

Ready to try our chef prepared, gourmet meals? Use promo code BLOGNOV10 at checkout and get 10% off your first order!

Top 9 Reasons To Strength Train

fitness-1730325_1920Talk to 10 people and you’ll get 10 different opinions on the best way to get fit. One will tell you to attend an aerobics class. Another will swear by jogging. Yet another will tell you that dance and biking worked for them. The truth is that there’s really only one effective way to get fit. Before I get into the details, it’s important that we agree on the definition of ‘fit’. Too often thin is mistaken for fit, and that’s not what you should strive for.

When someone is thin, but has very little muscle tissue, they aren’t truly fit. Here’s why thin doesn’t equal fit:

  • Their body fat percentage will be higher than ideal—even though you won’t see a lot of fat on them, if their muscle percentage is low then fat percentage will be higher.
  • Their resting metabolism will be low, since little muscle is present to burn calories at rest.
  • Their body won’t be functionally strong, which will lead to injuries and frustrations.

So how does one get truly fit? It’s this simple: Strength Training.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.

Regular strength training has the following side effects:

  • Strength and muscle tone
  • Cardiovascular capacity
  • Speed, Agility and Flexibility
  • Resistance to injury and disease

If that’s not enough to convince you that strength training is the only way to truly become fit, then read on…

Top 9 Reasons To Strength Train

1. To Build Muscle and Gain Strength: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.

4. To Alleviate Anxiety, Stress and Depression: Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?

5. To Sleep Better: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. To Improve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.

7. To Improve Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. To Improve Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. To Raise your Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

Source: Rene Serrate, U First Fitness

At Fresh ‘N Fit Cuisine, our 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 BLOGNOV20 at checkout.

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