It’s approaching that time of the year again…New Year’s resolutions. What a great opportunity to challenge your staff to a healthier 2018 and support them in achieving their goal of living a healthier lifestyle. As a component of Fresh ‘N Fit Cuisine’s Corporate Wellness Program, we are offering the chance to create an exciting fitness challenge for your office or support an existing challenge that your team may already be working on.
New Meals For The Week Of December 11th
- Kale Chicken Ranch Wrap Made with Red Onions and Peppers. Served With a Broccoli & Quinoa Salad.
kcal: 401 | P: 35g | C: 50g | F: 6g
- Baked Ziti with Springer Mountain Chicken in a Savory Tomato Sauce with Asparagus, Yellow Squash, Zucchini, and Parmesan Cheese. Italian Vegetable Blend on the Side.
kcal: 405 | P: 37g | C: 50g | F: 5g
- Pea, Carrot and Ricotta Quiche Served with Veggie Sausage Patty and Fresh Fruit on the Side.
kcal: 391 | P: 34g | C: 42g | F: 10g
- Mediterranean Farfalle Made with Artichokes, Sun Dried Tomatoes and Capers Served with Garlic Cheese Bread.
kcal: 402 | P: 18g | C: 69g | F: 7g
- Lemon Thyme Roasted Turkey Breast Over Roasted Brussels Sprouts. Served with Butternut Squash Soup Made with Onions, Sage and Parsley.
kcal: 383 | P: 45g | C: 25g | F: 11g
Enjoy our new offerings for next week and we’ll keep you eating healthy during the holiday season. We’ve extended our order cutoff time to Friday mornings at 9am, so now you’ll have a little extra time to place your order for next week and when you do, make sure to use promo code WPDEC20 at checkout to get $20 off your next order!
By: Natalie Logan, RD, LD, Fresh ‘N Fit Cuisine
It’s that time of the year again! So much to do in so little time! If you’re like me during the holidays you’re going from party to party, eating, shopping, more eating and more holiday functions. With the festive holiday spirit in the air during this time of the year–you need to make a point not to forget about YOU. A lot of times we get so caught up in activities and things we need to do that we don’t take time to recharge. You find yourself at the end of the day and definitely by the end of the holidays tired, maybe a few pounds heavier and not feeling so well. This year, I challenge you to slow down and enjoy the moments. Focus on being in the present moment at each party and family function and enjoy the company and homemade goodies. My challenge this holiday season would be to focus on 4 areas:
- Nutrition: Now is not time to go on a “diet” so I would encourage you to think about filling your plate with as many veggies as you can as well as some lean protein and lots of water. After that, do enjoy those treats especially the ones you only get once a year. Just don’t go overboard.
- Exercise: Move as much as possible! Whether your form of exercise is walking, going to the gym or taking a class – the goal is to just get moving. Ten minutes is better than none at all and it will give you the energy you need to keep up and help you burn those extra calories.
- Sleep: Sleep is so underrated – aim for a true 7 or more hours each night and your body, mind and brain will thank you.
- Breathe: Going back to the basics, taking deep breaths, doing and thinking about happy memories will help to make those stressors of the holidays not seem so big. Five minutes or more of a time-out for you is so powerful (no electronics, no distractions, just you and a comfortable seat).
At Fresh ‘N Fit Cuisine, we want you to eat, look and feel healthy during the holidays, and our calorie and portioned controlled meals and free nutrition coaching can help get you there. Now is the perfect time to give us a try and when you use promo code WPDEC20 at checkout, you’ll get $20 off your first order.
New Meals For The Week Of December 4th
- Breakfast Burrito Made with Egg Whites, Cheddar Cheese, Black Beans and Chicken Sausage. Served with Seasoned Red Potatoes and Pico de Gallo.
kcal: 382 | P: 23g | C: 57g | F: 57g
- Tuscan Turkey Soup Made with Carrots, Celery, Onions, Kale, Tomatoes and White Beans. Served with an Italian Flat Bread Topped with Mozzarella, Tomatoes and Artichokes.
kcal: 384 | P: 32g | C: 34g | F: 16g
- Slow Cooked Turkey with a Carolina Style BBQ Sauce Served with a Creamy Coleslaw and Molasses Baked Beans.
kcal: 422 | P: 29g | C: 45g | F: 12g
- Whole Wheat Zucchini Bread Made with Cinnamon and Walnuts. Served with Butter, Veggie Sausage Patty and Boiled Egg.
kcal: 408 | P: 32g | C: 33g | F: 16g
- Pea, Carrot and Ricotta Quiche Served with Veggie Sausage Patty and Fresh Fruit on the Side.
kcal: 391 | P: 34g | C: 42g | F: 10g
- Roasted Tofu & Zucchini Noodle Pasta Salad with White Beans, Grape Tomatoes, Artichokes, Onions, Cucumber, Black Olives, Peppercini, Green Beans, Spinach, Feta Cheese and Greek Dressing. Served with Whole Wheat Pita on the Side.
kcal: 426 | P: 24g | C: 42g | F: 21g
- Italian Beef Cabbage Wraps Made with Ground Beef, Artichokes, Onions, Fennel and Mozzarella Cheese Served with Marinara. Broccoli, Carrots and Red Onions Medley on the Side.
kcal: 391 | P: 43g | C: 23g | F: 15g
- Cedar Plank Salmon Served with Mashed Sweet Potatoes and Collard Greens.
kcal: 380 | P: 35g | C: 8g | F: 17g
- Italian Pork Sausage Links with Roasted Red & Green Peppers and Onions. Served over Spaghetti Squash with a Spicy Marinara Sauce Made with Celery, Carrots, Onions, Garlic, Tomatoes and Red Pepper Flakes.
kcal: 414 | P: 29g | C: 23g | F: 23g
- Turkey Broccoli Mornay Made with Turkey Breast, Coconut Milk, Onions, Garlic, Mushrooms and White Wine. Cauliflower Mash and Cayenne Roasted Carrots & Pineapple on the Side.
kcal: 396 | P: 49g | C: 31g | F: 10g
- Herb Chicken Breast with a Roasted Garlic Tomato Cream Sauce Made with Roasted Tomatoes, Coconut Milk, Garlic, Onions, Rosemary and Thyme. Served with Roasted Brussels Sprouts. Green Bean and Carrot Medley on the Side.
kcal: 380 | P: 41g | C: 30g | F: 11g
- Mango Habanero Pork Made with Habanero Peppers, Garlic, Onions, Ancho Seasoning and Apple Cider Vinegar with Pickled Red Onions. Served with Santa Fe Cauliflower & Carrot Mash and Fajita Vegetables of Peppers, Onions & Mushrooms on the Side.
kcal: 383 | P: 46g | C: 23g | F: 13g
With Christmas and the other winter holidays only a few weeks away, we want to help you continue to eat healthy throughout the season so enjoy $20 off your first order with promo code BLOG1120 at checkout to get $20 off your next order!
Junk food tastes annoyingly good. There’s a reason for this – the food companies actually formulate each bite for maximum crave-ability with a specialized balance of sugar, fat and salt. But while junk food tastes like another…it’s detrimental to your fat loss results.
Wondering what exactly classifies as junk food? You’re in good company, especially these days as many junk foods are being deceptively marketed and packaged as healthy choices.
Here’s the rundown on what classifies as junk food:
- Junk food has little to zero nutritional value
- Junk food is processed and packaged
- Junk food is high in sugar, fat and salt
- Junk food is high in calories
- Junk food is rarely eaten out of hunger
- Soda pop, convenience foods, packaged snacks, frozen treats…
4 Steps to Quit Junk Food
Imagine being 100% free of junk food for the next 30 days. How would your weight improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action!
Step #1: Get Rid of It
Step one is simple: get rid of all the junk food that currently resides in your home, office and car. Go through with a big garbage bag and toss anything that remotely resembles junk food. Remember, junk food is stuff that is high in empty calories.
Step #2: Stock Up on the Healthy Stuff
Don’t worry, you aren’t going to starve now that your junk food has been cleared out. Step two is where you go to the store and stock up on delicious, nutritious foods that will take the place of the junk food. Nuts, seeds, fruit, veggies, hard boiled eggs, meatballs, and hearty salads or burrito bowls are great items to have on hand. You’ll eat less of these healthy snacks, since these aren’t empty calories, but rather nutrient-filled calories that satiate.
Step #3: HALT!
When the next craving strikes you, tell yourself to HALT! This word is actually a handy acronym. Ask yourself, “Am I Hungry, Angry, Lonely or Tired?” If you’re hungry then reach for one of the healthy snacks from step two. If you’re angry, then explore the issue and seek resolution. If you are lonely, then reach out to a friend, instead of reaching for junk food. And if you are tired then make the time to grab a nap or get to bed early to catch up on sleep.
Step #4: Stick With It
The first day that you go without junk food will be the hardest day. The second day will be a smidge easier. The third day will be even easier than the second…and so on.
The fact is that your taste buds adjust to the foods that you exist on. When your diet is filled with junk foods then that is what your taste buds will crave, but as you shift to a diet that is filled with fresh, nutritious foods then your taste buds will forget all about that old junk food. Stick with it, one day at a time, and you will break free from the grip of junk food addiction.
Source: Rene Serrate, U First Fitness
Eating healthy during the holidays is always tough to do but our calorie and portion controlled make it much more simpler. If you need additional guidance and support, Fresh ‘N Fit Cuisine is now offering free nutritional coaching!
Try some of our clean, healthy, chef-prepared meals today and get 10% off your first order when you use promo code BLOG1110 at checkout.
As the holidays approach, parties become numerous along with platters of rich and delicious seasonal foods.
If you are hosting a gathering this holiday season and want to lighten up your offerings without sacrificing taste, try swapping out a few ingredients in your favorite recipes.
- Using two egg whites in place of one egg can reduce dietary cholesterol and produce the same tasty result.
- Try low-sodium vegetable broth in your mashed potatoes to add flavor and cut back on added butter or margarine.
- Substitute applesauce for oil, margarine or butter in muffins and quick breads such as banana bread. Try substituting a small amount at first, as the more you substitute the more the texture of the finished product changes.
- For dips, sauces and pie toppings, use fat-free yogurt, sour cream and whipped topping.
- Sliced almonds make a delicious, crunchy topping in place of fried onion rings.
- Choose reduced-fat or low-fat cheeses for salads and casseroles.
Pack your shopping cart with plenty of fresh vegetables including sweet potatoes, winter squash, broccoli, carrots and green beans. Apples, cranberries and pears combine easily for a tasty salad, fruit crisp or topping for the turkey.
If you are a guest at a dinner party or other gathering, consider these tips to keep your night healthy, happy and safe:
- Start your day with a small meal that includes whole grains, fruit, vegetables and protein.
- Don’t starve yourself beforehand. Rather, eat a small meal or snack so you aren’t tempted to overeat.
- Don’t rush to eat. Socialize and settle into the festivities before you eat.
- Savor foods you truly enjoy and pass up on those that don’t really interest you.
- Move your socializing away from the buffet or appetizer trays. This will minimize the unconscious nibbling.
When it comes to drinking alcohol, satisfy your thirst before having an alcoholic drink by starting with water. Moderate alcohol consumption is defined as up to one drink per day for women and up to two drinks for men.
Keep in mind, even a single drink will affect your reflexes for several hours. If you plan to drink, keep your holidays merry for everyone by designating a driver who won’t be drinking.
The holidays are a great time for gathering with friends and family over food and drinks. With just a little preparation, you can enjoy celebratory foods mindfully and still experience all that the season has to offer.
Source: Taylor Wolfram, Academy of Nutrition & Dietetics
At Fresh ‘N Fit Cuisine, we know that trying to lose weight and eat healthy is difficult enough during the year but during the holiday season, it can feel almost impossible. That’s why, this holiday season, we’re giving you healthy meals from our kitchen to yours. No prep required. Everything we offer is calorie and portion controlled and prepared to make you feel full but not stuffed. We even have free nutritional coaching to give you the guidance and support that you need.
Give us a try today and get $20 off your first order with promo code BLOG1120 at checkout.
With Thanksgiving only a few days away, we want to make eating healthy as easy as possible, especially after the big day. So consider trying our nutritionally balanced, calorie and portion controlled meals to help minimize some of the effects you’ll feel from going back for that second and third helping.
New Meals For The Week Of November 27th
- Apple Cheddar Scone Made with Fire Roasted Fuji Apples. Served with Butter and Hard Boiled Eggs on the Side.
kcal: 417 | P: 17g | C: 27g | F: 25g
- Lemon Dill Salmon Served Over Penne Pasta and Topped with a Lite Lemon Butter Sauce. Spinach Salad with Carrots, Sunflower Seeds, Onions and Balsamic Dressing on the Side.
kcal: 422 | P: 26g | C: 41g | F: 19g
Mandarin Chicken Pasta Salad Made with Farfalle Pasta, Red Onions, Bell Peppers, Spinach, Grape Tomatoes, Garlic and Sesame Oil. Served with Garlic Herbed Naan on the Side.kcal: 413 | P: 40g | C: 30g | F: 12g
- Creamy Black Bean and Chipotle Soup Made with Onions, Chipotle Peppers, Garlic, Cilantro and Ground Chili. Served with a Cheese and Cilantro Quesadilla. Fresh Pico de Gallo and Sour Cream on the Side.
Enjoy our new offerings for next week because we’ve got your post holiday recovery meals all set and ready to go. We’re happy to announce that we’ve extended our order cutoff time to Friday mornings at 9am, so now you’ll have a little extra time to place your order for next week and when you do, make sure to use promo code BLOG1120 at checkout to get $20 off your next order!