Author Archives: freshfitcuisine

It’s Time To Add Running To Your Fall Fitness Routine

Strong running begins with great preparation — proper fitting shoes, environmentally-suited clothing and safe running routes. But, a successful running program also means eating well to support daily, and additional, exercise energy needs. Consuming enough calories and other vital nutrients — such as carbohydrates, protein, fat, vitamins, minerals and fluids — can make a difference in the long run.

Energy

Calculating the perfect amount of calories you need to support a new training regimen — but not adding too many, which could cancel out your calorie burn and cause weight gain and a greater risk of injury — is a process. Start by adding an additional 100 calories to your normal daily diet for each mile you run.

Training Nutrition

Carbohydrates, fats, and, to a lesser extent, protein are all sources of fuel for running. Your running intensity and duration, fitness level, gender and diet all impact what fuels you use. Without a diet high in carbohydrates, you’ll run on empty. Opt for carbs from whole grains, fruits and vegetables, because those are higher in vitamins, minerals, fiber and compounds called phytonutrients compared to their sugary counterparts.

To fuel longer runs, healthy unsaturated fats (including peanuts, olives and their monounsaturated oils), soy foods, nuts (such as almonds and pistachios), omega-3s (found in flaxseed oil and fatty fish including salmon), and trans fat-free unprocessed baked goods and prepared meals are highly recommended.

And, while protein is not your primary fuel for the actual run, it is part of your nutrient support team. Protein is important for runners because it helps to build and repair muscle, aids muscles in contracting and relaxing, builds ligaments and tendons that hold muscles and support bone, and assists with recovery by preventing muscle breakdown. Good sources include chicken, fish, turkey, lean meat, eggs, low-fat dairy or plant-based tofu, beans, peas, nuts, vegetables and whole grains.

Pre-Run Fuel

Pre-run snacks help to maintain optimal levels of blood sugar for muscles, and can help restore suboptimal carbohydrate stores called glycogen. To avoid gut issues such as gas, nausea and cramping, pre-run snacks should be high in carbohydrates, low in fiber, unseasoned and low in fat. Plan to consume this snack 45 minutes to 1 hour before your run. Plain spaghetti, toast, cereal, pretzels, a bagel, English muffin, breakfast bar or beverages including sports drinks, coconut water and fruit smoothies all are examples of easy-to-digest, high-carbohydrate choices. It’s not necessary to eat during your run, unless it is longer than 1 hour; water is sufficient to keep your body hydrated.

Recovery Fuel

The key to a fast recovery is to replace 1½ times the amount of fluids lost on the run and to get a high-carbohydrate, high-quality snack within 30 minutes of finishing — losing 1 pound of sweat (16 ounces) means replacing 24 ounces of fluids. Weighing in before and after a run can help gauge fluid loss and help determine how much fluid is needed. Sports drinks, chocolate milk, smoothies and fresh vegetable and/or fruit juices are ideal post-run recovery choices.

Healthy eating equals healthy running, so make the grocery store your first stop in preparing your kitchen for the long run!

Source: Lisa Dorfman, MS, RD, CSSD, LMHC, Academy of Nutrition & Dietetics


Cooler Fall temperatures means that now is the perfect time to incorporate running into your fitness routine. Add that with some nutritionally balanced meals from Fresh N Fit Cuisine and you’ve got the perfect recipe to avoid the Quarantine 15. Give it a try today and get free contactless home delivery on your first order. Use offer code OCTBLOG15 at checkout.

Stock Up On Fresh ‘N Fit Cuisine’s New Fall Meals

In case you haven’t heard…our new Fall menus are here and these are the ones you’ve been waiting for! The Fresh ‘N Fit Cuisine chefs have added so many new meals and brought back of few of our Fall classics.

Place your order before our 9am, Friday cutoff time and get 10% off your order when you stock up on your favorites. Here’s a few that we’re looking forward to on next week’s menus:

Low Carb:
Turkey Bolognese – This savory low carb dish features all natural turkey bolognese made with parmesan cheese and roasted garlic served over baked spaghetti squash.
Korean Roasted Chicken + Garlic Steamed Broccoli – Delicious Springer Mountain Farms chicken thighs marinated in a mixture of gluten free soy sauce, ginger, garlic and lime juice. Served with garlic steamed broccoli with sesame seeds.

Healthy Mix:
Pumpkin Scone + Maple Butter Glaze – It’s pumpkin season! This delicious seasonal breakfast features a pumpkin scone with maple butter glaze served with hard boiled eggs and fruit.
Butternut Squash Ravioli + Roasted Green Beans – Made with a sage butter sauce, asiago cheese, walnuts and caramelized shallots. Served with roasted green beans.

Paleo:
Cedar Plank Salmon + Mashed Sweet Potatoes – This classic paleo dish features wild caught salmon served with mashed sweet potatoes made with coconut milk and a side of collard greens.
Crustless Turkey Pot Pie + Roasted Root Vegetables – Gluten and dairy free, this updated classic is made with all natural turkey breast, carrots, celery and onions. served with roasted root vegetables.

Keto:
Turkey Breast + Chermoula Sauce – With only 6 net carbs, this keto dish features all natural turkey breast with chermoula sauce made with cilantro, lemons, parsley, garlic, paprika, turmeric and coriander topped with almonds. Served over broccoli, olives, red onions and artichokes.
Shrimp & Cauliflower Grits – This dish is only 8 net carbs and made with cream, cheddar cheese and scallions served with green beans and a cajun tomato sauce.

Vegetarian:
Veggie Stew – Go meatless with this dish perfect for chilly October nights. Made with veggie crumbles, potatoes, carrots, onions and celery. served with fresh baked corn bread.
French Dip Portabella + Sweet Potato Wedges – This delicious lunch is made with veggie crumbles, onions, garlic, soy sauce and monterey jack cheese on a whole wheat hoagie roll served with au jus and a side of sweet potato wedges.


Use promo code OCTBLOG08 at checkout to get 10% off your first order and free contactless home delivery! (This promotion is not valid with any other discount)

Save The Date: Fresh N Fit Cuisine’s New Fall Menus Arrive On October 5th

Can you believe it’s already October? In spite of 2020 being an “interesting” year to say the least, it has really flown by. Our new Fall menus arrive on Monday, October 5th and our chefs have so many delicious and seasonal meals planned.

Here’s a few of our favorites from our upcoming menus so if you see something you like, make sure to pre-order now since some of our new meals may be produced in limited quantities due to COVID19 product availability issues.

Low Carb:
Pork Sausage Gravy + Roasted Sweet Potatoes – Pork Sausage Gravy Made with All Natural Ground Pork Over Roasted Sweet Potatoes Served with Hard Boiled Egg.
Lemon Basil Shrimp + Asparagus – Lemon Basil Shrimp with Spinach, Tomato, Sweet Potato & Mushroom Ragout Served with Asparagus on the Side.
Cuban Style Mojo Pork + Vegetable Stew – Cuban Style Mojo All Natural Pork Flavored with Cilantro, Garlic and Lime Juice. Served with a Vegetable Stew Made with Okra, Tomatoes, Onions, Carrots, Celery and Diced Jalapenos.

Paleo:
Stewed Spiced Apple & Nut Crumble – Stewed Spiced Apples Made with Cinnamon Topped with Pecans & Toasted Almonds. Served with Spaghetti Squash & Pork Ham Hash Browns.
Bacon Turkey Burger + Dijon Aioli – Sweet Potato, Spinach and Bacon All Natural Turkey Burger with Lettuce and Onion. Served with a Dijon Aioli and Fresh Fruit on the Side.
Ginger Peach Salmon + Asian Veggie Medley – Ginger Peach Glazed Salmon with an Asian Vegetable Medley of Snow Peas, Carrots, Ginger, Red Onions and Mushrooms Made with Sesame Oil.

Healthy Mix:
Pumpkin Spice Bread with Turkey Canadian Bacon – This customer favorite is made with brown sugar, cinnamon, nutmeg and cloves and served with turkey Canadian bacon and a hard boiled egg.
Cajun Roasted Turkey + Corn Maque Choux – Cajun Roasted Turkey Breast Served with Ground Turkey Dirty Rice and Cajun Corn Maque Choux Made with Onions, Peppers and Jalapenos.
Herb and Garlic Roast Beef + Parmesan Polenta – Herb and Garlic Roast Grass Fed Beef with a Peppercorn Jus Served Over a Parmesan Polenta Cake. Root Vegetable Medley on the Side.

Keto:
Turkey Carnitas + Cilantro Cole Slaw – Turkey Carnitas Made with All Natural Turkey Breast Served over Cilantro Cole Slaw Topped with Mojo Aioli and Chili Spiced Pumpkin Seeds.
Italian Chicken Thigh + Wilted Kale – Italian Springer Mountain Farms Chicken Thigh with Roasted Tomato Sauce Made with Garlic and Italian Seasoning Topped with Mozzarella Cheese Served Over Wilted Kale.
Grass Fed Steak with an Asiago Cream Sauce – Grass fed steak topped with an asiago cream sauce, bell peppers, mushrooms and topped with pine nuts.

Vegetarian:
Lentil Quinoa Salad – Lentil Quinoa Salad Made with Spinach, Red Onions, Tomatoes and Pecans Topped with Mandarin Oranges Served with an Oil Free Balsamic Citrus Vinaigrette.
Chick Pea and Carrot Stew + Fresh Kale Salad – Chick Pea and Carrot Stew Made with Onions, Tomatoes, Garlic and Tofu Served with Cornbread. Kale Salad Topped with Shredded Carrots, Grape Tomatoes, Sunflower Seeds and Coconut Vinaigrette.
Mozzarella & Mushroom Quiche + Mixed Grain Salad – Mozzarella, Mushroom and Sundried Tomato Quiche Served with a Mixed Grain Salad.

Of course, there are dozens more on each menu so if you need help getting set up, please reach out to Customer Service at 678-208-0341 and you’ll be taken care of immediately.


The beginning of the new season is the perfect time to give Fresh N Fit Cuisine a try! Use promo code OCTBLOG01 at checkout to get $20 off your first order and free contactless home delivery! (This promotion is not valid with any other discount)

The Benefits Of Cryotherapy

What exactly is Cryotherapy?

If you haven’t done a cryotherapy treatment, you have most likely heard of a friend or a favorite athlete talking about it, or even watched a Kardashian doing it on TV. It may seem like a modern technology, but the power of cold has been around for thousands of years, when the Egyptians started using cold/ice to treat inflammation and injuries.

Along the way, many advancements have been made including milestones such as liquid gas in medicine used to treat skin ailments by chilling air to -140° F in 1899. And then in 1950, liquid nitrogen broke onto the scene at a whopping -196° F for use in clinical practice. In 1978, the father of cryo, Dr. Yamauchi, coined the term “whole body cryotherapy” and used it to freeze his patient’s skin for pain management of rheumatoid arthritis. After experiencing positive results, he and his partner began developing cryotherapy chambers.

All of this has led to the point where now, the power of cold can be dispensed in a safe three minute treatment that allows users to experience the numerous benefits centered around healing and reducing inflammation throughout the body. That advancement is what is now known as ‘whole body cryotherapy.’

How does it work?

Within 40-60 seconds of entering the chamber, the skin temperature will cool to 40 degrees Fahrenheit, which initiates vasoconstriction, the body’s natural response to cold temperatures. This will increase blood flow to the internal organs, flooding the red blood cells with oxygen and nutrients. The added inflammatory proteins are released back into the muscle tissues upon exiting the cryo chamber.

The body will reactively produce endorphins and redirect nutrient rich blood to the vital organs and injured areas of the body to defend against what it perceives as a threat to quickly restore, revitalize and repair injured areas of the body that are needed most.

Once out of the chamber, enriched blood and endorphins are released back into the peripheral tissues, decreasing histamine, which helps to mend damaged muscles, joints, tendons, and ligaments.

Ok, so what are the benefits?

I call our cryotherapy chamber the “Magic Box,” because it can help out pretty much any person that receives the treatment in some form or fashion. Because the body is the best natural healer, we are putting it into a position where it thinks it’s in distress, therefore starting the healing process. The benefits include, but are certainly not limited to:

  • Reduced Inflammation
  • Help manage symptoms of auto-immune diseases
  • Sleep better
  • Eliminate pain and soreness
  • Stimulates collagen for healthier looking skin
  • Boost mood through endorphin release
  • Stress relief

Source: Tribble Reese, CryoEvolution Atlanta


The weather has cooled down a little in Atlanta recently but if you’re looking for something a little colder, it’s the perfect time to give cryotherapy a try as well as Fresh N Fit Cuisine’s new Fall menus! Use promo code BLOGSEPT24 at checkout to get 10% off your first order and free contactless home delivery!

Good News, Fresh N Fit Cuisine’s New Fall Menus Are Almost Here!

We all know that 2020 has been anything but normal yet that shouldn’t stop you from looking forward to our New Fall Menus that arrive in a couple of weeks. All summer long, our chefs have been busy preparing for the new season with tons of exciting dishes guaranteed to get your mouth watering.

Here’s a few of our favorites from our upcoming menus so if you see something you like, make sure to pre-order now since some of our new meals may be produced in limited quantities due to COVID19 product availability issues.

Low Carb:
Cinnamon Walnut Oatmeal with Turkey Ham & Cheese Omelet – A perfect low carb Fall breakfast that’s made with walnuts and brown sugar and is served with all natural turkey ham and a cheese omelet.
BBQ Pulled Pork with Brunswick Stew – This delicious dish is made with all natural pork and served with a Brunswick stew made with lima beans, corn, apple cider vinegar, tomatoes, garlic and onions.
White Chicken Chili – Made with Springer Mountain Farms lean chicken, jalapeno peppers, onions, cilantro and coriander. Topped with tortilla strips and low fat sour cream.

Paleo:
Pork Sausage Gravy over Roasted Sweet Potatoes – This delicious breakfast features all natural pork sausage gravy over roasted sweet potatoes and served with a hard boiled egg.
Pecan Crusted Pork with Butternut Squash Soup – Dairy and Gluten free, this falltime lunch comes with an all natural pork medallion with braised kale and diced onions and served with butternut squash soup.
Fennel Braised Beef Short Ribs with Wilted Spinach – Served with a carrot souffle and wilted spinach, this clean dinner is packed with 41 gram of protein.

Healthy Mix:
Pumpkin Spice Bread with Turkey Canadian Bacon – This customer favorite is made with brown sugar, cinnamon, nutmeg and cloves and served with turkey Canadian bacon and a hard boiled egg.
Four Bean Beef Chili and Fresh Baked Cornbread – Four Bean Grass Fed Beef Chili Made with Onions, Peppers and Tomatoes Served with Low Fat Cheddar Cheese, Fresh Baked Corn Bread and Butter.
Bourbon Turkey Breast with a Pecan Sweet Potato Souffle – All natural turkey breast served with a pecan sweet potato souffle and crowder peas on the side.

Keto:
Italian Turkey Meatballs with Spaghetti Squash – This low carb meal is made with parmesan & rosemary served over Italian spaghetti squash with marinara sauce and topped with toasted pine nuts.
Caprese Bison Stack – Made with grass fed ground bison, mozzarella, sliced tomatoes and garlic and served with a fennel, broccoli and pesto Aioli.
Grass Fed Steak with an Asiago Cream Sauce – Grass fed steak topped with an asiago cream sauce, bell peppers, mushrooms and topped with pine nuts.

Vegetarian:
Roasted Cauliflower Parmesan – Served with spaghetti squash and a housemade marinara made with Italian herbs, tomatoes and tofu.
Ginger Teriyaki Stir Fry – This meatless alternative is made with broccoli, snow peas, zucchini, edamame, carrots, soy sauce, maple syrup and tofu served with brown rice.
BBQ Tofu Quinoa Bowl – This filling veggie bowl is made with pineapple, quinoa, zucchini, bell peppers, red onions and tomatoes served with a housemade BBQ sauce.

Of course, there are dozens more on each menu so if you need help getting set up, please reach out to Customer Service at 678-208-0341 and you’ll be taken care of immediately.


The beginning of the new season is the perfect time to give Fresh N Fit Cuisine a try! Use promo code BLOGSEPT17 at checkout to get 10% off your first order and free contactless home delivery!

Eating Right For Every Stage Of Your Life

Eating the same way in your 40s as you did in your 20s? Ignoring your nutritional needs when you’re 60? Not you! Build and maintain your healthiest body by adjusting your eating habits to address the specific needs of each decade.

Teens to 20s: Bone Building

In your 20s, you’re still building up bone density, so this is the decade to continue to help your bones grow strong and healthy. The more you start off with, the better, as your bones will lose density over the years.

Enter calcium, which not only builds strong bones but is also important for healthy muscles, nerves and heart. Both men and women need 1,000 milligrams per day from the age of 19 until 50, so enjoy low-fat or fat-free dairy products, opt for calcium-fortified foods and beverages, such as soy milk, 100% fruit juices and cereals, and load up on beans, leafy greens, almonds and canned salmon with bones.

20s to 30s: Baby on Board

These days, women are having babies well into their 30s, which makes folate or folic acid an important nutrient throughout these two decades. This B vitamin helps prevent neural tube birth defects such as spina bifida. Unfortunately, many women don’t get enough.

For women who plan on becoming pregnant, the 2015-2020 Dietary Guidelines for Americans recommend consuming 400 micrograms per day of folic acid from fortified foods and/or supplements, in addition to foods that provide folate in its naturally occurring form. Many breads, cereals and grain products are fortified with folic acid; whereas numerous fruits and vegetables are good sources of folate. If you’re trying to get pregnant, your doctor may recommend a folic acid supplement.

This also is a time for men and women to start thinking about how to prevent chronic diseases that become more prevalent as we age. A well-planned eating pattern based mostly on whole plant foods including whole grains, legumes, fruits, vegetables, nuts and seeds can help reduce the risk of chronic diseases such as Type 2 diabetes, coronary heart disease and certain types of cancer.

Avoid dieting, which can lead to weight cycling. A history of dieting and weight cycling (when your weight goes up and down repeatedly) has been linked with increased risk of cardiovascular issues and osteoporosis.

30s to 40s: Keeping Score

If you haven’t been treating your body right, the 40s is where this will start showing up.

During your 30s and 40s are a good time to be vigilant about eating plenty of fruits and vegetables, which contain health-promoting vitamins, minerals and antioxidants. Adults in this age range need at least 1½ to 2 cups of fruit and 2½ to 3 cups of vegetables a day for women and men, respectively. Explore new tastes by trying a new fruit or vegetable a couple of times a month.

Try snacking on fruit including apples, bananas and clementines, opt for vegetable-packed, broth-based soups, salads piled with greens and smoothies with berries. If you don’t like the taste of raw vegetables, try roasting them which brings out their natural sweetness.

Another important nutrient is dietary fiber, which may help protect against heart disease and some types of cancer. Women and men ages 31 to 50 need about 25 and 30 grams per day, respectively. Most adults get only about half that amount. Luckily, the fruits and veggies you’re eating for the vitamins and minerals are also rich in dietary fiber, and whole grains and beans are other good sources.

40s to 50s: Mindful Eating

These two decades are a time of big changes for women thanks to perimenopause and menopause. Hormone fluctuations during this time of life cause changes in metabolism and body weight. Rather than dieting to maintain your premenopausal shape, work on accepting your changing body and focusing on mindful eating and regular physical activity.

Men also need to consider the changes that occur as they age. Around age 40, calorie needs to start to decrease. If the same amount of calories continue to be consumed, weight gain can result. Of course, regular physical activity can help with weight maintenance and provide other benefits, too.

A minimum of 150 minutes of moderate-intensity physical activity is recommended weekly for adults. Another important nutrient is vitamin D. It’s essential for bone health, and researchers believe it may reduce the risk of some cancers, heart disease and infectious diseases. Vitamin D is difficult to get from food — the best sources are fatty fish, like salmon and trout, fortified foods and beverages, including milk and 100% fruit juices and cereals, as well as eggs.

The recommended daily amount of vitamin D is 600 IU per day for both women and men ages 19 to 70, but the majority of adults don’t get enough. Consult your doctor or registered dietitian nutritionist about your need for a supplement.

60s and Beyond: Protein Power

Protein, along with regular strength building activities, is essential for maintaining muscle, which we tend to lose as we age. Consuming enough protein also may be linked with bone health.

Women and men in their sixties need 5 to 5 1/2 ounce-equivalents, respectively, of protein foods daily and preferably spread throughout the day. Good sources include lean cuts of beef, chicken, fish, pork and lamb. Not a meat eater? You’ll also find protein in eggs, beans, tofu and nuts, as well as low-fat or fat-free milk, yogurt and cheese.

Vitamin B12 — which helps your body make red blood cells and keep the brain and nervous system healthy — is another vital nutrient. However, as people get older they can develop a reduced ability to absorb vitamin B12. You can get B12 through any food that comes from an animal: meat, fish, dairy products and eggs, as well as fortified foods. Talk to your doctor to see if you need a supplement, especially if your eating plan is mostly plant-based.

Each decade brings with it specific health concerns and different nutrition needs. Eat right for your age and you’ll sail through the decades feeling great.

Source: Sarah Klemm, RDN, CD, LDN, Academy of Nutrition & Dietetics


No matter what stage you’re at in your life, Fresh ‘N Fit Cuisine can prepare healthy and delicious meals just for you. Use promo code SEPTBLOG20 at checkout to get $20 off your first order as well as half off our contactless home delivery!

Fresh ‘N Fit’s New Fall Menus Are Arriving Soon

Normally, all of us at Fresh ‘N Fit enjoy looking forward to the fall. Unfortunately, 2020 has been anything but normal. From the pandemic, to the police brutality protests, to the loss of so many influential public figures, to the upcoming election, many of us are just exhausted and looking for some sort of reset. As with a lot of things in life, it may feel beyond your control. Your health and nutrition are 2 things that, for the most part, you do have some control over. It’s not a complicated problem…if you eat right, you’ll feel right.

And now that the kids are back in school, hopefully the temperature will cool down a little bit and, of course, you can look forward to our new Fall menus are arriving in a few weeks. Our chefs have added a ton of new meals, but here are a few of our favorites:

Healthy Mix

  • Chicken Florentine Crepes Made with Springer Mountain Farms Lean Chicken Topped with a Creamy Low Fat Mornay Sauce on a Bed of Sauteed Spinach. Served with Baked Roma Tomatoes
  • Country Baked Steak Fritter Served with Country Style White Gravy. Baked Sweet Potato & Green Beans on the Side

Paleo

  • Lemon Basil Shrimp with a Spinach, Tomato, Sweet Potato & Mushroom Ragout Served with Asparagus on the Side
  • Sweet Potato, Spinach and Bacon Turkey Burger with Lettuce and Onion. Served with a Dijon Aioli and Fresh Fruit on the Side

Low Carb

  • Creole Wild Caught Salmon with a Mushroom, Onion & Pepper Saute and Creole Mustard Sauce. Served with Roasted Cauliflower on the Side
  • White Chicken Chili Made with Springer Mountain Farms Lean Chicken, Jalapeno Peppers, Onions, Cilantro and Coriander. Topped with Tortilla Strips and Low Fat Sour Cream

Keto

  • Caprese Bison Stack Made with Grass Fed Ground Bison, Mozzarella, Sliced Tomatoes and Garlic. Served with Fennel, Broccoli and Pesto Aioli Made with Mayonnaise
  • Grass Fed Steak with an Asiago Cream Sauce, Bell Peppers and Mushrooms Topped with Pine Nuts

Vegetarian

  • Ginger Teriyaki Stir Fry Made with Broccoli, Snow Peas, Zucchini, Edamame, Carrots, Soy Sauce, Maple Syrup, Sesame Oil and Tofu Served with Brown Rice
  • BBQ Tofu Bowl with Pineapple, Quinoa, Zucchini, Bell Peppers, Red Onions and Tomatoes Served with Housemade BBQ Sauce

After months of sheltering-in-place, are you trying to get back on the path to a healthier you?  Now is the perfect time to give Fresh ‘N Fit a try! Use promo code BLOGSEPT03 at checkout to get 10% off your first order and free contactless home delivery!

5 Ways to Help Kids Develop Healthy Habits

A study by the Academy of Nutrition and Dietetics Foundation showed parents have significant potential to influence their children’s behavior. This includes eating habits and physical activity. In fact, parents outrank sports celebrities as the person the child “would like to be most,” according to the survey. So, teach your kids about how to live a healthy life. Help your children learn to make healthier food choices and engage in regular physical activity by being a good role model.

Embrace the Concept of Family

Family dynamics can have a positive (or negative) effect on a child’s health. Family patterns that seem most related to health include family closeness, flexible parenting, supportive home environment and mind-stimulating activities. On the flip side, if parents are over protective and possessive, children tend to be less likely to engage in healthful behaviors.

Promote Positive Habits

Aim for balance and openness around food and mealtimes. Include your children in meal planning, shopping and preparation to encourage participation. Provide fair attitudes toward feeding and create a warm and open family environment at mealtimes. The same goes for exercise. Make sure your kids know they are part of the team and that health and fitness are a family affair. Take turns letting your child pick a family activity.

Keep Foods Neutral

Stay away from using food as a reward and don’t forbid specific foods. Using food as a reward, such as giving a child a cookie for completing his or her homework, can lead to an unhealthy relationship with food. Labeling foods as “bad” or forbidding foods only increases a child’s desire for the food. Parents who tightly control their own eating — “restrained” eaters — may not notice they exert such excessive control over their children’s food habits, which can lead to the risk of overweight in children.

Don’t Force Feed

As they grow, children’s appetites fluctuate. So, when they’re full, don’t push them to clean their plate. Also, don’t force children to stay at the dinner table until they’ve finished those veggies. Though this might appear to help your kids get the nutrition they need, these behaviors can actually lead to kids disliking those foods and having negative associations with mealtime.

Plan Regular Family Activities

Forceful tactics also apply to strict rules about exercise: Children may end up exercising less. Instead, encourage children to take up an after-school sport (when available). Or, make it a family affair:  Take your kids to the park to walk when appropriate, jog, inline skate or play catch. Make walking the dog a fun game by counting how many times the dog stops or how many rabbits or squirrels the dog sees.

Research suggests that parents can positively affect children’s development and behaviors, especially in the early years. So, engage with your children and be the person you hope they will become!

Source: Barbara Gordon, RDN, LD, Academy of Nutrition & Dietetics


Know someone, like a friend, relative or elderly parent that needs a healthy and convenient way to meal prep and would benefit from our service? Let them know that Fresh ‘N Fit Cuisine can deliver healthy food right to their doorstep.

Use offer code BLOGAUG27 at checkout to get free home delivery and we’ll even throw in an additional $20 off your first order.

Stress Free Back To School Routine? Not A Problem.

Normally, the first week of school is stressful for everyone…the kids, the teachers, the parents. Throw COVID-19 into the mix and it’s downright nerve-racking. As many working parents are now finding out, virtually schooling your children is not as easy as it sounds.

As educators and parents continue to work out the kinks of social distance and online learning, don’t let the new school year stress you out. Yes it means waking up a little earlier to get the kids ready and commuting with a little more traffic on the way to work. Unfortunately, it also means that whatever summer routine you had is officially over.

And while stress can negatively impact your health, eating healthy, balanced meals and staying active are the best ways to counter those effects. So whether you’re trying to lose weight or just maintain a healthy one, Fresh ‘N Fit is here to help your routine remain as stress-free and Quarantine15-free as possible.


Know someone, like a friend, relative or elderly parent that needs a healthy and convenient way to meal prep and would benefit from our service? Let them know that Fresh ‘N Fit Cuisine can deliver healthy food right to their doorstep.

Use offer code BLOGAUG1820 at checkout to get 50% off home delivery and we’ll throw in an additional 10% off your first order.

How To Keep Your Immune System Healthy

Although you may not be able to fully prevent an illness this season, a healthy immune system is one way to give your body extra protection. Focusing on nutrient-rich foods and healthy lifestyle behaviors can help you and your family stay a step ahead.

Immune-Supporting Nutrients

The following nutrients play a role in the immune system and can be found in a variety of foods:

  • Beta Carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mango, broccoli and tomatoes.
  • Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli.
  • Vitamin D is found in fatty fish and eggs. Milk and 100% juices that are fortified with vitamin D also are sources of this important nutrient.
  • Zinc tends to be better absorbed from animal sources such as beef and seafood, but also is in vegetarian sources such as wheat germ, beans, nuts and tofu.
  • Probiotics are “good” bacteria that promote health. They can be found in cultured dairy products such as yogurt and in fermented foods such as kimchi.
  • Protein comes from both animal and plant-based sources, such as milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans and lentils.

Focus on Balance

To help keep your immune system healthy all year long, focus on a balanced eating plan, adequate sleep and stress management.

Aim for five to seven servings of vegetables and fruits daily to get vitamins, minerals and antioxidants that may support immune health.

Good hygiene and hand-washing help prevent the spread of germs. Remember to wash produce before eating or using in recipes. Clean glasses, forks, spoons and other utensils to reduce the spread and growth of bacteria.

Find healthy and appropriate ways to cope with stress, such as meditation, listening to music or writing. Physical activity also is a great way to help manage stress and may help reduce the risk of some chronic diseases that could weaken your immune system further.

Lack of sleep contributes to a variety of health concerns, such as a weakened immune system. Seven to nine hours is recommended each day for adults, and children need eight to 14 hours, depending on their age.

What About Herbals?

Many herbal remedies are marketed to help fight colds or shorten their duration but check with your health care provider before taking any supplements or medications. No one food or supplement can prevent illness.

Source: Esther Ellis, MS, RDN, LDN, Academy of Nutrition & Dietetics


Know someone, like a friend, relative or elderly parent that needs a healthy and convenient way to meal prep and would benefit from our service? Let them know that Fresh ‘N Fit Cuisine can deliver healthy food right to their doorstep.

Use offer code BLOGAUG1220 at checkout to get $20 off your first order and 50% off home delivery.

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