Cassie’s Custom Menu for 10/3

cassie-pin01Cassie’s Custom Menu is back for the week of October 3rd!

These meals have been hand picked by Cassie Young, from Q100’s The Bert Show, for you to enjoy and help you reach your health and fitness goals!

The convenience of our meal plans is a perfect fit for Cassie’s busy lifestyle, especially this time of year. Working with Bert’s Big Adventure, a nonprofit that provides all expenses-paid trips to Walt Disney World for children (and their families) with chronic and terminal illnesses, is no easy task! So by not having to worry about what’s for dinner allows her to focus on what matters most!

To order Cassie’s Custom Menu or build your own from over 300 meals, make sure you place your order by 4PM on Thursday, September 29th.

#CassiesCustomMenu for the week of October 3

Monday – Wednesday
Breakfast
  • Apple Cheddar Scone (Healthy Mix) Calories: 385; Protein: 24g; Carb: 29g;  Fat: 19g
  • Farmers Omelet (Vegetarian) Calories: 422; Protein: 36g; Carb: 28g; Fat: 19g
  • Yogurt Parfait (Low Carb) Calories: 380; Protein: 24g; Carb: 30g; Fat: 17g
Lunch
  • White Chicken Chili (Low Carb) Calories: 402; Protein: 49g; Carb: 20g; Fat: 11g
  • Blue Crab Cakes (Healthy Mix) Calories: 418; Protein: 20g; Carb: 36g; Fat: 22g
  • Bison Burger (Paleo) Calories: 394; Protein: 39g; Carb: 27g; Fat: 15g
Dinner
  • Vegetarian Korma (Vegetarian) Calories: 419; Protein: 11g; Carb: 71g; Fat: 10g
  • Mushroom Lasagna (Vegetarian) Calories: 380; Protein: 17g; Carb: 36g; Fat: 19g
  • Chicken Puttanesca (Paleo) Calories: 341; Protein: 38g; Carb: 26g; Fat: 10g
Thursday – Friday
Breakfast
  • Egg White Biscuit (Healthy Mix) Calories: 420 ; Protein: 22g; Carb: 48g; Fat: 15g
  • Paleo Egg Bake (Paleo) Calories: 367; Protein: 36g; Carb: 30g Fat: 12g
Lunch
  • Southern Veggie Plate (Vegetarian) Calories: 400; Protein: 14g; Carb: 54g; Fat: 15g
  • Pumpkin Ginger Soup (Vegetarian) Calories: 418; Protein: 15g; Carb: 48g; Fat: 20g
Dinner
  • Hungarian Paprikash (Vegetarian) Calories:384; Protein: 12g; Carb: 49g; Fat: 14g
  • Lentil Bolognese (Vegetarian) Calories: 424; Protein: 19g; Carb: 59g; Fat: 14g

Want to try these this week? Head over to our menus page and make your picks! Order before 4pm on Thursday, September 29 and get $20 off your first order with promo code SEPT20CY!

4 Ways Sleep Affects Your Weight

sleep-1209288_1920You know how it is, sometimes you have a late night out, and you think to yourself “I’ll take care of everything in the morning.” But let’s be honest with ourselves, when we don’t get enough sleep nothing gets done correctly, and that includes exercising and dieting. There’s a reason for that.

The Internet, for good reason, likes to talk about diet and exercise when it comes to weight loss, but did you know that sleep is just as important? It’s true! If you don’t get enough sleep each night, it’s likely going to have an effect on your weight loss efforts. The percentage of people not getting adequate sleep has skyrocketed in recent years, unfortunately, so you’re not alone.

Whether it’s because you were partying with friends, watching a movie, or taking just one more Buzzfeed personality test, you’re now hitting snooze trying to get that extra bit of sleep you need to face the day. When the alarm goes off you need reinforcements to pry yourself from the bed. Your brain is probably in a fog, whether or not you had a few drinks the night before.

You may struggle with diet and exercise, but getting enough sleep each night can actually help you with conquering these each day! It’ll leave you feeling better and help you lose weight. Yes, sleep can help you lose weight.

Poor Decision Making

The morning struggle is because a lack of sleep affects your brain’s frontal lobes, the part of the brain responsible for making decisions and controlling impulses. So, when you feel hungry, you make impulsive decisions about what to eat. Poor decisions include overeating and choosing unhealthy options. You order a large latte with extra cream and sugar to give you energy, a bagel for breakfast because it’s easy, a vending machine snack because there’s nothing else to eat, and fast food for lunch because you didn’t plan ahead.

When you’re asleep you don’t notice you’re hungry, which is why your body often wants to go into sleep mode when you haven’t eaten for a while (not that you should be letting your body get to that point) but what happens when you stay up late? You crave a midnight snack, and junk food sure sounds good. Without enough sleep, you’re likely to feel sluggish and groggy during the day. And what gives you quick energy? Foods that are high in carbs.

Someone who’s sleep deprived craves food that satisfies the reward centers in their brain. Sweets, chips and sodas may provide a burst of energy, but they soon leave you feeling depleted and hungry for more. And who feels like exercising when they’re feeling tired? All you want to do is crash and burn. The last thing on your mind is boot camp, and even if you went you wouldn’t be putting your best effort into it, so you end up skipping and instead lie on the couch. Not the best situation to be in when trying to lose weight.

Slows Recovery Time

You just got back from a hard day at the gym. Maybe it was arm day, or a really intense leg day, but you’re sore and tired and feel good after a sweat. You know that three things will help you in the coming days to prevent muscle pain: food and water, exercise, and sleep.

Food and water are a given when it comes to recovery from intense exercise, your body needs the fuel to repair your muscles and make them stronger. And continuously exercising, even when sore, helps break up any built-up chemicals that may be causing pain, and will make you feel energized again quickly. But one of the most important aspects of exercise is sleep.

When you don’t sleep your body doesn’t recover correctly after a workout. Your muscles will feel sore and you can end up hurting yourself because your body isn’t functioning at 100%. So, when you do an intense workout make sure to give your body the proper amount of recovery time through solid amounts of sleep.

Messes With Appetite Hormones

Your body and mind need seven to nine hours of sleep each night to recuperate from the work of being awake. When those precious hours of sleep are taken away, your body is affected in negative ways.

We’re about to talk science for a minute, so bear with us here. The first way is that a lack of sleep affects the two main hormones that control your appetite: ghrelin and leptin. Ghrelin is responsible for telling your brain when it’s time to eat. When you don’t get enough sleep your body produces more than the normal amount of this chemical. Basically, when you’re tired, you’re going to be hungrier.

Leptin, on the other hand, is a chemical that signals to your brain when you’re full. This is a hormone you want a lot of, especially when trying to lose weight. Unfortunately, when you’re sleep deprived, your body slows its production of leptin, causing you to overeat.

You can see the problem here, then. When your body doesn’t have enough rest not only are you hungrier, but your body doesn’t fill up as quickly as it should. You may think you’re eating a good amount, just until you’re full, but really you’re stuffing yourself with unnecessary calories. Instead, head to sleep early tonight.

Increases Production of Cortisol

Have you noticed that on the days you don’t get a good night’s rest you seem to get more stressed? You’re not well prepared to handle what life throws at you when you’re tired. Any time you’re stressed, your body produces more cortisol. Ready for a little more science? You’re learning a lot about your body’s chemicals today.

Known as the “stress hormone,” cortisol helps regulate many of your body’s natural processes, including appetite, blood sugar levels, and the metabolism of fats, carbohydrates, and protein. High levels of cortisol signal your body to conserve energy, slow metabolism, and increase blood sugar, all of which interfere with your ability to lose weight.

If you feel like you’re struggling with your weight loss, try putting in a few extra hours of sleep tonight, you may find yourself more energized and less hungry overall.

Source: Alpharetta Fit Body Boot Camp


At Fresh ‘N Fit Cuisine, we want you to not let a lack of sleep affect 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 that fast food or a snack from the vending machine.

Our NEW FALL MENUS are here so now is the perfect time to try one of our 5 menus: Low Carb, Healthy Mix, Gluten Free, Paleo and Vegetarian. Don’t forget about our Custom option that allows you to create your OWN menu by choosing from over 300 meals.

Use promo code BLOGSEPT20 at checkout to get $20 OFF your entire first order!

Cassie’s Custom Menu for 9/26

fresh_n_fit_cy03Cassie’s Custom Menu is back for the week of September 26th!

These meals have been hand picked by Cassie Young, from Q100’s The Bert Show, for you to enjoy and help you reach your health and fitness goals!

The convenience of our meal plans is a perfect fit for Cassie’s busy lifestyle, especially this time of year. Working with Bert’s Big Adventure, a nonprofit that provides all expenses-paid trips to Walt Disney World for children (and their families) with chronic and terminal illnesses, is no easy task!

So by not having to worry about what’s for dinner allows her to focus on what matters most! To order Cassie’s Custom Menu or build your own from over 300 meals, make sure you place your order by 4PM on Thursday, September 22.

#CassiesCustomMenu for the week of September 26, 2016
Monday – Wednesday
Breakfast
  • Breakfast Scramble (Paleo)
  • Chia Pudding (Paleo)
  • Portabella & Goat Cheese Omelet (Vegetarian) Calories: 380; Protein: 25g; Carb: 48g; Fat: 7g
Lunch
  • Grilled Cheese Panini (Healthy Mix) Calories: 412; Protein: 18g; Carb: 37g; Fat: 18g
  • Green Curried Shrimp (Paleo) Calories: 351; Protein: 37g; Carb: 33g; Fat: 7g
  • Black Bean & Goat Cheese Quesadilla (Vegetarian) Calories: 401; Protein: 20g; Carb: 65g; Fat: 7g
Dinner
  • Butternut Squash Ravioli (Vegetarian) Calories: 411; Protein: 11g; Carb: 35g; Fat: 26g
  • Fig & Sweet Potato Risotto (Vegetarian) Calories: 419; Protein: 9g; Carb: 72g; Fat: 11g
  • Goat Cheese Tamales (Vegetarian) Calories: 422; Protein: 22g; Carb: 46g; Fat: 17g
Thursday – Friday
Breakfast
  • Cauliflower Hash Browns (Paleo) Calories: 423; Protein: 24g; Carb: 34g; Fat: 23g
  • Quiche Lorraine (Low Carb) Calories: 380; Protein: 40g; Carb: 18g Fat: 14g
Lunch
  • Chicken Gumbo (Healthy Mix) Calories: 418; Protein: 35g; Carb: 49g; Fat: 7g
  • Thai Turkey Wrap (Vegetarian) Calories: 421; Protein: 24g; Carb: 33g; Fat: 24g
Dinner
  • Spanaki Casserole (Vegetarian) Calories: 424; Protein: 18g; Carb: 43g; Fat: 23g
  • Chickpea Stew (Vegetarian) Calories: 418; Protein: 16g; Carb: 72g; Fat: 8g

Want to try these this week? Head over to our menus page and make your picks! Order before 4pm on Thursday, September 22 and get $20 off your first order with promo code SEPT20CY!

#RideLikeAStar: The Struggle Is Real

starreidOnce again, please allow us to introduce our latest success story, Star. Riding an ’08 Honda CBR1000, she races motorcycles for a living. In 2015, while recovering from an accident, her health and her fitness goals suffered. Changes were going to have to be made if she was going to get back on track. But as we all know, the struggle is real and you’ll have both good and bad moments as Star explains in her latest entry:

“September has been a month of very little free time for me!! With that being said, I’ve still been trying to stay focused on myself and striving to do better every week! My schedule has been crazy and I am going out of town every weekend this month, so it’s definitely going to be more of a challenge because I will not be able to stick to my meal plan the way I would like to.
It has been a struggle for me with my exercise also. I go to the gym and  do at least 30 minutes of cardio 6 times a week if possible. This month I have only been there a total of 4 times. Having to come home and pack for my trips, along with prepping my bike to ensure it’s ready for the rides, has taken up a large portion of my gym time. 

The first weekend that I was out of town was for Labor day. I actually did well and didn’t eat anything too horrible. Of course I had a small piece of cake to celebrate, but I stayed in control of myself. My second weekend was to the mountains for the Women’s Sport Bike Rally. I did pretty well there until they brought out some pizza. I actually ate more than what I should have.

After eating it, my body did not react well. My stomach started hurting and I felt sick for about 3 hours. Riding while feeling sick isn’t a good mixture. That was the first big meal I had that wasn’t a meal from Fresh ‘N Fit Cuisine. This made me realize that my body had gotten used to the prepped meals that I had been eating for all of August. It was obvious that they were more nutritionally balanced and so much better for my body.”

I think we all can relate to the obstacles that will arise when you try to make a lifestyle change. At Fresh ‘N Fit Cuisine, we want to make it easier to achieve your health goal with our calorie and portioned controlled meals.

Our NEW FALL MENUS are here with hundreds of new and updated meals, so now is the perfect time to try them! Use promo code BLOGSEPT20 at checkout and get $20 off your first order!

Our New Fall Menus Are Here!

fresh_n_fit_0916bWe love September! Of course, a lot of it has to do with the return of the Falcons, Monday Night Football, and most importantly, tailgating! But the real reason we love this time of year so much is the arrival of our NEW FALL MENUS! So we hope you enjoyed all of your summer camps, vacations, trips to the lake and Netflix binge watching because it’s time to enjoy some (hopefully) cooler weather and our delicious chef prepared meals.
We’ve added hundreds of new meals to our Fall menus so it’s hard to narrow it down to a few favorites, but here’s our top picks!

Healthy MixOur traditional menu has a wide variety of dishes that are pork free, as well as a no beef/seafood option

  • Home Made Pumpkin Spice Breakfast Bread Made with Brown Sugar, Cinnamon, Nutmeg and Cloves Served with Turkey Canadian Bacon and a Hard Boiled Egg
  • Tailgaters Turkey Chili Topped with Low Fat Cheddar Cheese and Diced Onions. Fresh Baked Skillet Jalapeno Cornbread

Paleo: Organic, dairy & gluten free

  • Orange & Thyme Glazed Chicken Thighs Served with a Snow Pea, Carrot and Onion Vegetable Blend
  • Duck Confit Topped with a Cherry Sauce Served with Brussels Sprouts Flavored with Bacon. Honey Baked Acorn Squash with Garlic on the Side

Low Carb: Perfect for individuals looking to fast track their weight loss program

  • Blue Crab Cakes Made with Almond Flour and Served with a Red Pepper Aioli. Arugula Salad with Sliced Radishes, Matchstick Carrots, Toasted Pecans and Raspberry Vinaigrette on the Side
  • Sweet Potato Shepherd’s Pie Made with Lean Ground Beef, Onions, Peppers, Carrots, Celery and Peas Topped with Low Fat Cheddar Cheese. Sugar Snap Peas on the Side

Gluten Free: Offers a wide selection for those who want to reduce their gluten intake

  • Roasted Turkey, Corn and Sweet Potato Soup Served with a Fresh Caprese Salad and Made with Chiffonade Basil and Garlic
  • Chicken Picatta Served Over Spaghetti Squash with a Fresh Vegetable Medley of Broccoli, Cauliflower and Carrots on the Side

Vegetarian: Our Lacto/Ovo menu offers delicious meatless alternatives that are low in fat and cholesterol

  • Hungarian Paprikash Made with Peppers, Mushrooms, Onions, Carrots and Red Wine Served Over Egg Noodles. Sauteed Spinach on the Side
  • Butternut Squash Ravioli with Caramelized Shallots and Sage Butter Sauce. Roasted Green Beans on the Side

30 Day Cleanse Approved: As part of our Paleo (& Custom) Menu, these meals have been specifically prepared for a 30 day food cleanse

  • Curry Chicken Salad Bowl Made with Toasted Almonds and Raisins Over Lettuce. Served with a Pumpkin Bisque Soup
  • Bruschetta Cod Made with Tomatoes, Garlic and Basil Served Over Spaghetti Squash. Sauteed Spinach with Grilled Asparagus on the Side

Did you go a little nuts over Labor Day weekend? Want to get back on the path to a healthier you?  Now is the perfect time to try out our new Fall menus! Use promo code BLOGSEPT20 at checkout to get $20 off your first order!

How to Find Gluten-Free Options

glutenfreestrategiesWhen considering a gluten-free diet, it is not necessary to avoid dining out. Many restaurants offer a surprising number of gluten-free items. But, before you go, visit the restaurant’s website for a menu or call the restaurant manager and discuss what options are available.

Ordering off the Menu

When reviewing the menu, look for gluten-free alternatives. Many dinner items can fit into your diet perfectly. The safest choices at restaurants are simple foods without added breading, sauces, marinades or gravies. Many seasonings can contain gluten, so the best bet is to ask for no seasoning. For instance, try grilled salmon with lemon, baked potato with butter and chives and your favorite steamed vegetables.

Be sure to tell the server you need a gluten-free meal and stress that wheat products cannot touch your food — especially rolls as they often stick to plates. Don’t be afraid to ask questions, and, with more individuals developing gluten sensitivities, you’re not alone.

If dining at another person’s home, tell the host what your needs are in advance and offer to bring food that fits your diet needs.

In the Aisles

At the grocery store, be sure to read food panels carefully. Start by looking for the words gluten-free. When a product is not labeled gluten-free, look for these six words in the ingredient list: wheat, rye, barley, oats, malt (unless a gluten-free source is listed, such as corn malt) and brewer’s yeast. If these ingredients are listed, don’t buy it. Also, do not eat foods labeled “contains wheat” listed next to the ingredients.

Food products that seem as though they might be gluten-free, such as rice mix, may have traces of gluten if the manufacturer makes other products with gluten in the same facility. Read all product labels each time you purchase a product as the manufacturer may change an ingredient.

On The Labels

Under the FDA rule, a food can be labeled gluten-free when the unavoidable presence of gluten in the food is less than 20 parts per million. A food labeled gluten-free may contain wheat starch if the food contains less than 20 parts per million of gluten. Foods containing wheat starch that are not labeled gluten-free should not be eaten.

The rules are somewhat different for foods regulated by USDA. These foods include meat products, for example hot dogs; poultry products such as seasoned turkey; egg products (some liquid egg products); and mixed food products that contain significant amounts of meat, for example, prepared stews and chili.

Finally, don’t hesitate to speak to your grocer about grains you would like to have available in your store.

Source: Academy of Nutrition & Dietetics


At Fresh ‘N Fit Cuisine, we believe that going gluten free shouldn’t be pain in the neck. Our gluten free menu offers a wide variety of meals for those who want to reduce or eliminate their gluten intake without sacrificing taste. Order your meals this week and you’ll be treated to our NEW FALL MENUS. Use promo code BLOGSEPT10 at checkout and get 10% off your entire order!

5 Side Effects of Weight Loss

belly-2473_1920You know how every pharmaceutical commercial ends with a laundry list of possible side effects? The ailments that we could possibly experience if we take it are silently weighed against the possible benefits of the drug. Well, turns out that exercise and good nutrition also come with a laundry list of side effects. My hope is that by reading the 5 Side Effects of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.

Side Effect #1: Confidence

Confidence is one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.

Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Side Effect #2: Money

It may be difficult to understand how losing weight saves you money, but it happens. How? Because one of the best ways to trim pounds is to cut down on the amount of calories you consume every day. When you start eating and drinking fewer calories, that means you don’t have to buy as much food or high-calorie drinks. Additionally, losing weight may make it possible to stop taking certain medications, which will help save you even more money.

On top of that, when you lose weight, you get a boost of confidence. (See previous point.) That boost of confidence will change how you handle yourself at work, helping you make the right impression on your boss, so you can get the promotion you need.

Side Effect #3: Better Health Now

Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Side Effect #4: Better Health Later

Today isn’t the only time your health will improve when you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay.

A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Side Effect #5: Everything Tastes Better

As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.

And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!


At Fresh ‘N Fit Cuisine, our calorie and portion controlled meals are perfect to incorporate into your weight loss plan. Enjoy our NEW FALL MENUS today with hundreds of new meals and some of our classic seasonal favorites that reflect the flavors of Autumn like our Pumpkin Spice Breakfast BreadHoney Roasted Turkey Breast with Cranberry ChutneyButternut Squash Ravioli, Sweet Potato Shepherd’s Pie, or our world famous Tailgaters Turkey Chili with Jalapeno Cornbread.

Use promo code BLOGSEPT20 to get $20 off your first order!
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