What a Healthy Weight Loss Plan Really Looks Like

weight-loss-850601_1920According to the laws of gravity, what goes up, must come down. When it comes to losing weight, this often is little more than wishful thinking. Contrary to the outcome of popular reality weight loss television shows, expecting a speedy weight loss may result in more than disappointment.

Though following very low calorie diets may result in rapid weight loss in the short term, slow and steady wins the weight loss race. The most successful weight loss plans combine diet, exercise and behavioral therapy. Talking to a registered dietitian nutritionist is a good first step.

Identify the Problem Areas

Every person has a different situation, so the approach to losing weight depends on the individual. The first step is to identify what’s going on. Are you doing something that is making weight gain more likely? Some of these behaviors include:

  • Eating too many foods and beverages with added sugars and solid fats
  • Eating too many refined grains
  • Eating big portions
  • Skipping meals
  • Eating a lot of meals away from home
  • Grazing all day on high-calorie snacks
  • Frequently drinking high-calorie coffee drinks, juice drinks or regular soda
  • Consuming too much alcohol
  • Eating for emotional reasons
  • Eating in front of a screen such as mobile device or television

Make Changes

Ultimately, the best way to lose weight is to change the habits that are causing the extra weight. For the best results, pick one habit at a time to change. For example, try limiting sweets and treats to 200 calories a day, cutting out fried foods or only eating out once a week. Replace those old habits with new good habits, such as trying new fruits and vegetables or a new exercise classes.

Keep Track

No one has control over everything, but we do have control over how much we pay attention to what and how we eat. Studies show that people who self-monitor their meals lose more weight and keep it off. The most successful “losers” tend to weigh themselves about once a week. While some people get depressed or angry to see the scale stay the same or even go up, the scale can make or break weight loss efforts.

Put It All Together

If you want to achieve your weight-loss goals, tracking your food intake and conducting regular weigh-ins are practical lifestyle-based methods for losing weight.

Source: Ruth Frechman, Academy of Nutrition & Dietetics


A well balanced diet is an integral part of any successful weight loss plan. At Fresh ‘N Fit Cuisine, all of our meals are nutritionally balanced as well as calorie and portion controlled by our in-house Registered Dietitian.

Try one of our 5 menus, a la carte meals, healthy snack packs, or house made protein bars today and get $20 off your first order when you use promo code MAYBLG20 at checkout.

Hit Your PR With Fresh ‘N Fit Cuisine

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After a couple weeks of experimenting with Fresh ‘N Fit dinners, I dove in head first and decided to entrust all of my meals, seven days a week, to Fresh ‘N Fit. Being that breakfast is my favorite meal of the day, I was eager to see if Fresh ‘N Fit breakfasts would be as good as their dinners, and I was not disappointed. These last two weeks, I have enjoyed delicious omelettes, parfaits, pancakes, and even crepes – something I would never have made for myself.

It is no coincidence that during my two weeks of having all of my meals prepared by Fresh ‘N Fit, I hit a rep PR on bench press and snatch.

My training has been going exceptionally well these past couple weeks, undoubtedly due in part to the nutrition I am receiving through Fresh ‘N Fit. Without proper nutrition, I am simply not able to perform at my best. My next powerlifting meet is coming up in a couple months, and I am thrilled that this meet prep will be made infinitely easier with the help of Fresh ‘N Fit. I anticipate not only being able to make weight, but also to hit some PRs on meet day!

About the author: Tina Nosari is a certified CrossFit Level I trainer, a USA Powerlifting Club Coach and a diehard metalhead. Make sure to follow her on Instagram.


At Fresh ‘n Fit Cuisine, we want you to let our chef prepared meals fuel your busy life! No matter what your dietary preferences are, our 5 menus have something for everyone. So whether you want Vegetarian, Paleo, Low Carb or even 30 day cleanse approved meals…we’ve got you covered. We even have healthy snacks and house made protein bars.

Want to give us a try? Use promo code MAYBLG20 at checkout and get $20 off your first order of $50 or more.

When The Right Time Is Right Now!

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Why are you still waiting for the right time to get fit?

You are busy and hectic. Your family member is sick. Your job is demanding. You are focused on planning a big life event. Your kids are pulling you in a million different directions. You’re an emotional eater…and now is an emotional time.

There are a million and more excuses for why you haven’t made your body a priority…yet. At the back of your mind you believe that the day will come when you are ready to take action in getting back in shape.

But that right time hasn’t come.

Let’s be honest with each other right now. The right time to get fit won’t ever magically appear. There will always be another life event to navigate. There’s always going to be someone you know who is sick…and you’ll even get sick at times. You will always have a reason to emotionally eat, if you allow yourself that chaos.

So what’s the solution? Drift through life in a body that you aren’t happy with? Avoid mirrors and bathing suits and sleeveless tops? Comfort yourself with the thought that you’ll dial in your fitness one day…just not today?

I’d like you to consider that the right time to get fit is RIGHT NOW. Not despite your current life challenges but BECAUSE of them.

How much more effective do you think you’ll be dealing with a busy schedule, sick relatives, big life events and active kids when you’re living in an energetic, functional, fit body? Loads more effective!

Consider your current challenges as reasons why you MUST get fit NOW rather than excuses as to why you CAN’T get fit now. I know you can do this. You have nothing to lose and everything to gain.

Source: Rene Serrate, U First Fitness


A nutritionally balanced diet goes hand in hand with your fitness plan. Our gourmet meals are calorie and portion controlled and prepared by our chefs each week using locally sourced ingredients.

Try one of our 5 menus today, as well as our healthy snack packs, house made protein bars or low calorie desserts and get $20 off of your first order of $50 or more when you use promo code MAYBLG20 at checkout.

Our Low Carb Menu Will Have You Ready For Summer

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Over the next few weeks, we would like to break down each of our menus to show what they have to offer as well as their nutritional targets. In the first installment, we’re featuring our popular Low Carb menu. By meeting the healthy eating guidelines of the American Diabetes Association, these meals are perfect for individuals who are having trouble controlling their blood sugar.

This Atkins-style menu will quickly jump start your weight loss goals so you’ll be looking and feeling your best just in time for summer.

Each meal consists of approximately 20 grams of carbs per meal for our 1,200 calories/3 meals a day plan and 30 grams of carbs per meal for our 1,800 calorie/3 meals a day plan. These meals contain 5% fiber resulting in 15% net carbohydrates. That means three low carb meals add up to just 40 net grams per day.

With protein amounts at 35-45%, our Low Carb menu will easily help you increase your protein intake.

If you’re ready to discover new favorites like our Roasted Turkey Breast in a Port Wine Sauce, the Shrimp Scampi with Spaghetti Squash and Fresh Steamed Broccoli, or the Sliced BBQ Beef Brisket with Broccoli Slaw and a Baked Sweet Potato then try our Low Carb menu today!

Try us today and get $20 off your entire first order of $50 or more when you use promo code MAYBLG20 at checkout.


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Healthy Grilling Tips For The Summer

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Warmer weather means it’s time to get out of the kitchen and fire up the barbecue. While grilled foods are packed with flavor, the way you prepare them can have a big impact on how healthy they are. Follow these simple steps for a cookout that’s tasty and good for you.

Dial Down the Heat

When proteins in meat, chicken and fish are cooked at searing temperatures, cancer-causing compounds called heterocyclic amines, or HCAs, form, especially where meat is charred. “Charred meats that have been grilled at high temperatures or over an open flame undergo changes that increase chemicals that may increase the risk of cancer,” says Kristen Gradney, RDN, LDN, a spokesperson for the Academy of Nutrition and Dietetics. “It is best to grill meat low and slow to prevent excess charring.” Flipping food frequently also can prevent crusting.

Note: Always use a food thermometer to ensure food has reached a safe minimum internal cooking temperature.

Cut the Fat

Fat from meat can drip into your grill’s flame, causing it to flare up. The flame and resulting smoke contain polycyclic aromatic hydrocarbons, or PAHs, which have also been linked to cancer. Trimming the fat from meat prior to cooking can reduce PAHs, as can removing skin from chicken or fish. Cooking outside the flame rather than directly over it can also help prevent flaring.

Marinate

One easy way to minimize HCAs and PAHs is to marinate meat for at least 30 minutes before grilling. Acidic ingredients such as vinegar, lemon juice or orange juice are especially effective. Or try beer, wine or even green tea.

Mix It Up

Fruits and vegetables are less likely to form carcinogens at high heat, so try swapping produce for some of your animal protein. Barbecue a veggie burger or portobello mushroom. Thread tomatoes, onions, squash and peppers on kebabs. Or grill pineapple, peaches or nectarines for a gooey, naturally sweet dessert. You’ll cut carcinogens and add cancer-fighting phytochemicals to your meal in the process.

Keep It Clean

Too much heat isn’t the only thing that can turn a good barbecue bad. Make sure your food is safe by discarding any unused marinade and using clean utensils and plates for cooked food. “Cooking with a clean grill, free of lighter fluid or charcoal, prevents the contamination and consumption of food with these harmful substances,” says Gradney. When the cookout is over, make sure your grill cleaning brush has no loose bristles that can fall onto the grates and potentially stick to food next time you grill.

Source: Karen Ansel, Academy of Nutrition & Dietetics


Even though Atlanta has been experiencing warmer weather for some time now, summer will officially be here next month. Like us, we know that you’ll be grilling out every weekend. Our chef prepared meals will have you covered during the week though, especially if your trying to look good enough to hit up  the neighborhood pool.

Try us today and get 10% off your entire first order of $50 or more when you use promo code MAYBLG10 at checkout.

3 Essential Snacking Tips

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A big part of eating for fat loss is keeping your metabolism going all day long with small, sensible meals and snacks. In theory, this is simple and easy: eat a little something every 2-3 hours throughout the day. Unfortunately very few people do it right, resulting in frustrating weight gain. The content of your snacks and small meals is of utmost importance. If you’re eating the wrong thing every 2-3 hours then it’s easy to gain weight quickly, rather than what you want, which is to drop fat and clothes sizes. Let’s jump into the 3 Essential Snacking Tips that I have for you today to keep you on track and burning fat all day long…

Snacking Tip #1: Watch out for added sugar

Sugar is the biggest problem when it comes to fattening snacks, and so this needs to be the number one nutrient that you check. Your frequent snacks should contain very little, or zero, added sugars.
This is a pet peeve that I have: many ‘health’ foods have massive amounts of added sugars, which will destroy your results. Items like protein bars, jerky, dried fruit, green juice, and trail mix often have added sugars and preservatives that you need to watch out for and avoid.
Your snacks should have little to zero added sugars, and should be a nice blend of protein, fiber and complex carbohydrates.

Snacking Tip #2: Check the serving size

When your snack comes in a package, after you make sure that it isn’t filled with sugar, check the serving size. It’s a popular technique for food manufacturers to give the nutritional facts for 2 or even 2.5 servings, on an item that you will likely polish off the entire package.
If the servings are more than just one then you’ll need to do some quick math. Calculate the total calories, sugar, carbs, fat and protein. Make sure that the numbers line up with your target nutrition sums. Always be aware of how many servings you are eating in a single sitting. Do the math if you’re eating more than one serving – be honest with yourself!

Snacking Tip #3: Homemade and made-in-nature are best

As convenient as packaged health snacks are, you will always see better results by eating whole foods found in nature, or snacks that you’ve made at home with real food ingredients. Even the healthiest packaged protein bar from the store is going to contain preservatives and additives that are completely avoided in homemade foods.

A handful of raw nuts, a piece of fruit with fresh nut butter, a hard boiled egg, a homemade fitness muffin (recipe below), some chicken breast on veggies or chopped flank steak on a salad are all better options than any packaged snack.

Source: Rene Serrate, U First Fitness


At Fresh ‘N Fit Cuisine, we know that it can be hard to get from one meal to the next that’s why we offer our Healthy Mix and Paleo snack packs. Graze, guiltfree throughout the day without blowing your diet!

Try one out today and get $20 off your first order of $50 or more when you use promo code MAYBLG20 at checkout.

Say Goodbye To Meal Prep Sundays

blog01By: Tina Nosari
I was recently introduced to Fresh ‘n Fit through a friend. He knows how important health and fitness are to me, so he suggested that I try it out. For my first two weeks, I decided to do the five-day plan, dinners only, to see if I liked it. I was instantly hooked, and almost immediately decided to upgrade my plan to three meals a day, seven days a week. Essentially all of my meals will be coming from Fresh ‘n Fit now. There is simply no substitute for the convenience and the quality of this meal plan all for a reasonable price.

Meal prep is usually a complicated task for me. I am a vegetarian, I track my macros very strictly, and I practice cutting and bulking cycles to complement my training. I generally spend all day Sunday planning my meals for the week, going grocery shopping, and cooking. If I have anything else planned on a given Sunday, it’s almost impossible for me to get all of this done. When I don’t get my meal prep done, my week is a nutritional disaster. Enter Fresh N’ Fit. They do all my shopping, planning, and cooking for me, they are vegetarian-friendly, and they even calculate my macros. These last two Sundays, I have had time to train, go hiking, clean the house, go to the dog park, and even sit on my front porch and relax for a while. I don’t remember the last time I was able to do so much on a Sunday. Needless to say, I am so grateful that my friend helped me to join the Fresh ‘N Fit team. I can’t wait to take my training to the next level with the help of proper nutrition from Fresh ‘N Fit!

About the author: Tina Nosari is a certified CrossFit Level I trainer, a USA Powerlifting Club Coach and a diehard metalhead. Make sure to follow her on Instagram.


At Fresh ‘n Fit Cuisine, we want you to say goodbye to “Meal Prep Sundays.” Let our chef prepared meals allow you to spend time doing what you enjoy! No matter what your dietary preferences are, our 5 menus have something for everyone. So whether you want Vegetarian, Paleo, Low Carb or even 30 day cleanse approved meals…we’ve got you covered. We even have healthy snacks and house made protein bars.

Give us a try today and get back your weekends. Use promo code MAYBLG10 to get 10% off your first order of $50 or more.

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