Category Archives: Diabetes

The Importance of Fitness in Your 30s

If you haven’t yet made physical activity a habit, your 30s are a good time to start. Fitness, along with proper nutrition, is important for maintaining a healthy lifestyle. Being fit increases energy, maintains physical functionality and may prevent or minimize complications from chronic diseases.

Why Be Fit?

There are many health benefits associated with fitness. To name a few:

  • Decreased risk of Type 2 diabetes
  • Decreased risk of hypertension (or high blood pressure)
  • Decreased high cholesterol
  • Improved mental health
  • Better quality sleep
  • Stress relief
  • Increased bone density
  • Decreased risk of early death

Motivation Is Key

You may need some encouragement when it comes to getting fit. What is going to motivate you to move? Come up with a few reasons why being active will help create a healthier you, such as:

  • Being a positive role model for kids
  • Decreasing the risk of developing high blood pressure or Type 2 diabetes
  • Maintaining a healthy weight

How Much Is Enough?

After reviewing years of research, the U.S. Department of Health and Human Services developed the 2008 Physical Activity Guidelines for Americans (a new set of guidelines is expected in 2018). Adults 18 to 64 years old should follow these recommendations:

  • Do at least 2½ hours of moderate-intensity or 1¼ hours of vigorous-intensity aerobic physical activity a week.
  • Include strength training using all of the major muscle groups two days a week or more.
  • For more health benefits, increase moderate-intensity aerobic physical activity to 5 hours or include 2½ hours of vigorous-intensity aerobic physical activity a week.

Healthy pregnant women should get at least 2½ hours of moderate-intensity aerobic physical activity spread throughout the week. Women who are used to vigorous-intensity aerobic physical activity can continue physical activity during pregnancy after talking to their doctor.

Does Walking Count?

Walking slowly is considered a light-intensity activity. Brisk walking is an example of a moderate-intensity activity and includes walking and talking but not being able to sing. With vigorous-intensity exercise, you can only say a few words without catching your breath. It is sufficient to do bouts of 10 minutes at a time throughout the week, regardless of the intensity, but the goal is to continue following these guidelines, even when 65 years and older, as able!

No More Excuses

Maybe you have heard that being fit is important, but perhaps you have been busy starting a career or raising a family. If physical activity hasn’t been a priority, start now by setting reasonable goals. Begin with activities you enjoy and slowly build up your endurance. To keep on track, record any physical activity you do in a journal.

Life is full of excuses, but physical activity should be an essential part of your life. Being fit will help you stay young on the inside and out, and it can help you breeze through the next few decades by feeling strong and healthy.

Source: Ruth Frechman, Academy of Nutrition & Dietetics

In addition to being active, a nutritionally balanced diet is an important part of staying healthy. Our calorie and portion controlled meals are approved by our Registered Dietitian and prepared fresh by our chef-led culinary team.

Eat healthier this summer and give our gourmet meals a try. If you use promo code BLOG0620 at checkout, you’ll get $20 off your first order.

Menu Spotlight: Healthy Mix


For the next few weeks, we wanted to get back to basics by breaking down each of our menus to show what they have to offer as well as their nutritional targets.

First up is one of our customers’ favorite: the Healthy Mix menu. This is our most traditional menu with a wide variety of local and regionally sourced lean meats, seafood and produce. This nutritionally balanced menu is pork free but with our a la carte options, you can add any meal of your choosing to your plan. Healthy Mix also can be ordered with No Beef or No Seafood meals. Don’t care for either of those? Then choose our No Beef AND No Seafood option!

Our Healthy Mix meals are low in sodium, cholesterol and fat.

Our Registered Dietitian balances the nutritional content of the meals by the week. This allows us to offer you some of your favorite meals that may be slightly higher in sodium, like the Grilled Cheese Panini with Tomato Soup and the Shrimp with organic Red Mule Farms grits, while keeping the weekly nutrition numbers in line with our targets.

You’ll discover that eating healthy doesn’t mean boring or that you have to deprive yourself of the comfort foods that you love. Our dietitian does all of the nutritional number crunching for you so all you have to do is sit back and enjoy our gourmet meals.

Healthy Mix’s nutritional targets for sodium for our 1,200 calorie plan (3 meals a day) is less than 1500mg per day. While the targets for our 1,800 calorie plan (3 meals a day) is less than 2,000 mg per day.

If you want to go even lower in sodium, try using our Custom menu option. This allows you to choose the meals with the lowest sodium to build your own personal menu.

By meeting the healthy eating guidelines of the American Diabetes Association, the American Heart Association and the American Cancer Society, this menu is perfect for individuals who want to lose weightmaintain weight and are concerned with eating healthy. Individuals with hypertensioncardiovascular disease and diabetes generally do well on this plan.

Interested in trying Fresh ‘N Fit Cuisine’s Healthy Mix or one of our other 4 menus, healthy snacks or low cal desserts? Use promo code APRBLOG20 at checkout for $20 off your first order of $50 or more.

What You Need To Know About Type 1 Diabetes

diabetes-528678_960_720It used to be called juvenile diabetes or insulin-dependent diabetes, but now it’s more commonly known as type 1 diabetes. This form of diabetes is more often diagnosed in kids and young adults, but it can affect anyone at any age. Thankfully, type 1 diabetes is much less common than type 2, being only five percent of all diabetes cases. Unfortunately, once you have type 1 diabetes, you have it the rest of your life. With the right care and treatments, however, even children can manage their illness to live a long and healthy life.

What is type 1 diabetes and how is it different than type 2? What are the symptoms and how is it treated? Learn the answers to these questions and more by reading on.

No Insulin

The hormone that is used by your cells to produce energy from sugar in the food you eat is called insulin. Made by the pancreas, insulin is essential for the functioning of your body. When a person has type 1 diabetes, his or her pancreas makes little or no insulin so sugar builds up in the blood as a result. Over time, high blood sugar levels can lead to dangerous health conditions.

Type 2 differs from type 1 in that the pancreas either doesn’t make enough insulin and/or the body is resistant to the effects of insulin. High blood sugar levels remain a big concern.

Why some people develop type 1 diabetes is still somewhat of a mystery. The disease does have a genetic component, but it can also be the result of exposure to a virus that affects your immune system’s treatment of pancreatic cells.

What Happens Now

When your body lacks insulin, glucose isn’t able to give cells energy so they slowly begin to starve. Glucose builds up in your blood, causing a wide range of symptoms.

Children with the beginning stages of type 1 diabetes may experience the following symptions:

  • feeling thirsty all the time
  • frequent urination
  • feeling hungry, fatigued, or nauseated;
  • weight loss
  • mood swings
  • itchy skin
  • numbness or tingling in their hands or feet
  • frequent infections
  • blurry eyesight

A child or adult with any of these unexplained symptoms should be evaluated by a doctor. Tests of the individual’s blood and/or urine will diagnose diabetes.

What Can Be Done

Though type 1 diabetes can’t be prevented or cured, there are ways to manage symptoms. Children with type 1 diabetes must be vigilant about keeping their blood sugar levels in a safe zone. To do this, they must periodically check their blood sugar levels and adjust their insulin, food, and activities to ensure it isn’t too high or too low.

When blood sugar levels are low, insulin must be injected through a shot or via an attached pump into the diabetic’s blood stream. Some types of insulin act immediately and remain effective for a couple hours, while others take a while to have an effect but help all day. The number of injections and the type of insulin needed are based on the doctor’s recommendations for your stage of diabetes.

In addition to insulin, you may require other medications. Exercise is essential (but is complicated by fluctuating blood sugar levels), as is careful selection of foods, counting carbs, and regular medical examinations.

At Fresh ‘N Fit Cuisine, keeping a close watch on your blood sugar levels is important to us so that’s why our Healthy Mix and Vegetarian menus strictly adhere to the guidelines of the American Diabetes Association and the Academy of Nutrition and Dietetics. Try us out today and save 10% off your entire first order by using promo code BLOGAUG10 at checkout.


cracker-grapes-400x400When managing your diabetes with diet and exercise, it can be difficult to know which snacks won’t spike your blood pressure or give you adverse snacking side effects. Snacking can contribute to a healthy diet, ensuring that your body gets the fuel it needs every 3–5 hours to control your blood sugar and appetite, and keep you energized.

A snack, as opposed to a treat, is a “mini-meal” meant to provide nutrients required by the body. Snacks that contain a combination of carbohydrates with fiber and protein, while low in fat, salt, and sugar, are better at controlling blood sugar and appetite. Try these ideas for healthy snacks.

Average 15 grams (g) total carbohydrate*

  • One whole Thomas® Light Multi-Grain English Muffin with 1 tablespoon (Tbsp) nut butter
  • 2 Tbsp raisins and ¼ cup (C) almonds
  • Hard-cooked egg and one slice of whole-wheat toast with ½ teaspoon (tsp) margarine
  • One half banana or one medium apple with 1 Tbsp peanut butter
  • ½ C low-fat cottage cheese and ½ C lite peaches
  • 4 ounce (oz) Kozy Shack® No Sugar Added Rice Pudding and ¼ C nuts
  • Kabobs made with 1 C melon and 1 oz low-fat cheese
  • Celery and dip made from 1 Tbsp peanut butter and 2 Tbsp raisins
  • ½ C sugar snap peas and 2 Tbsp hummus (bean dip)
  • Five Reduced Fat Triscuits® with 1 oz low-fat cheese
  • ½ C lite tuna or egg salad in one half of a whole-wheat pita
  • One whole Thomas Light Multi-Grain English Muffin topped with tomato sauce and 1 oz low-fat mozzarella cheese, and then baked
  • 10 Multi-Grain Wheat Thins® with 1 oz low-fat string cheese and 4 fluid ounces (fl oz) of tomato juice
  • One small baked potato topped with salsa and 1 oz low-fat cheese
  • 1 oz lean ham rolled in one whole-grain pancake

Average 30 g total carbohydrate*

  • Trail mix (example: 1 C Kashi® Heart to Heart® Cereal, 2 Tbsp dried cranberries, ¼ C almonds)
  • Whole-wheat tortilla filled with ½ C low-fat refried beans, 1 oz low-fat cheddar cheese, and salsa, and heated in microwave
  • One half banana and 1 Tbsp peanut butter placed and rolled in whole-wheat tortilla
  • ½ C whole-grain cereal with ½ C skim milk
  • 1 C sugar-free, fat-free yogurt, topped with ¼ C Fiber One® or Grape-Nuts
  • One Eggo® Nutri-Grain® Waffle, dipped  in ½ C Mott’s® Healthy Harvest Sauce (applesauce)
  • ½ C fruit blended with 1 C low-fat, sugar-free yogurt and 2 Tbsp flaxseed meal
  • Nachos made with eight Baked Snyder’s® of Hanover MultiGrain Tortilla Chips, 1 oz cheese, and salsa
  • ½ C Pepperidge Farm® Goldfish® Baked Snack Crackers Made With Whole Grain and a medium apple
  • Whole-wheat tortilla, topped with ½ C apples and low-fat cheddar, and then heated in microwave
  • 9 oz angel food cake or reduced-fat biscuit with 1 C strawberries
  • One small baked sweet potato, topped with ½ C pineapple tidbits
  • One small baked potato, topped with ½ C bean chili
  • 3 C low-fat popcorn with 2 Tbsp nuts and 1 C sugar-free hot cocoa

Remember that Fresh ‘N Fit Cuisine’s healthy mix and low carb menus are great for managing diabetes. With a low glycemic index, low sodium, and low sugar levels, our meals provide balanced nutrition, convenient eating, and delicious flavors. Try it today and receive 10% OFF your first order with promo code BLOG 10!

Fitness Partner Spotlight: Medical Fitness & Wellness Group, part 2

Medical Fitness & Wellness Group is a medical fitness facility located in Johns Creek. In addition to being one of our referral partners, they provide medical and corrective solutions for those diagnosed with chronic conditions. In part 2 of our Fitness Partner Spotlight series, we met with founder Mike Hardy to find out the importance of a proper diet.

Watch the rest of our Fitness Partner Spotlight series on our YouTube page.

No matter what your condition is, a properly balanced diet is key. At Fresh ‘N Fit Cuisine, we offer a wide variety of meals ranging from paleo to gluten free to vegetarian. Try one of our gourmet, chef prepared menus now and save 10% off your first order with promo code BLOG10.

Fitness Partner Spotlight: Medical Fitness & Wellness Group, part I

Medical Fitness & Wellness Group is a medical fitness facility located in Johns Creek. In addition to being one of our referral partners, they provide medical and corrective solutions for those diagnosed with chronic conditions. In part 1 of our Fitness Partner Spotlight series, we met with founder Mike Hardy to find out a little bit more about their studio.

Watch the rest of our Fitness Partner Spotlight series on our YouTube page.

No matter what your condition is, a properly balanced diet is key. At Fresh ‘N Fit Cuisine, we offer a wide variety of meals ranging from paleo to gluten free to vegetarian. Try one of our gourmet, chef prepared menus now and save 10% off your first order with promo code BLOG10.

Carbohydrates — Part of a Healthful Diabetes Diet

Caribbean Coconut Chicken

Caribbean Coconut Chicken

A common nutrition myth is that individuals with diabetes need to avoid carbohydrates. While individuals with diabetes must be mindful of how much carbohydrates they eat, they don’t need to avoid it altogether. Carbohydrates are the body’s main source of fuel and are necessary to maintain proper cellular function. The type of carbohydrates and portion size are what matter most.

There are three types of carbohydrates: starches, sugars and fiber. Starches are found naturally in foods such as bread, cereal, rice, crackers, pasta, potatoes, peas, corn and beans. Sugars are found naturally in foods including fruits and milk and are also concentrated in processed foods such as candy, cake and soda. Fiber is the roughage in plant foods and helps keep the digestive tract healthy. Soluble fiber, found in foods including oatmeal and fruit, can help maintain a healthy cholesterol level.

Individuals with diabetes should choose most of their carbohydrates from nutrient-rich whole foods such as fruits and vegetables, beans, whole grains and dairy products. Sweets and sugary beverages should be saved for special occasions. And, spreading carbohydrates evenly throughout the day helps prevents spikes and dips in blood sugar. A registered dietitian nutritionist can create a specific meal plan that harmonizes individual preferences with the special needs of someone with diabetes.

To get a general idea of how much carbohydrates to eat, consider someone on a 2,000-calorie meal plan. For 2,000 calories, an RDN may recommend that one meal contain about 45 to 60 grams of carbohydrates. Carbohydrate intake at meals depends upon how many meals and snacks a person plans to eat throughout the day. A serving of carbohydrates is 15 grams. Here are examples of one-serving portions of some carbohydrate-containing foods to include in meals and snacks.

  • 1 small piece of fresh fruit (4 ounces)
  • ½ cup of canned or frozen fruit
  • 1 slice of bread (1 ounce) or 1 (6-inch) tortilla
  • ½ cup of oatmeal (cooked)
  • ⅓ cup of pasta or rice (cooked)
  • 4 to 6 crackers
  • ½ English muffin or hamburger bun
  • ½ cup of black beans or starchy vegetable
  • ¼ of a large baked potato (3 ounces)
  • ⅔ cup of plain fat-free yogurt or sweetened with an artificial sweetener
  • 2 small cookies
  • 2-inch square brownie or cake without frosting
  • ½ cup ice cream
  • ¼ cup of sherbet
  • 1 tablespoon syrup, jam, jelly, sugar or honey
  • 2 tablespoons light syrup

Keeping blood sugar and diabetes controlled depends heavily on the right diet. The Fresh ‘n Fit Cuisine meal plan gives you an easy way to be sure you’re receiving nutritionally-balanced, calorie-controlled meals. We encourage you to ask your physician about which one of our calorie plans to choose. Some diabetics can look forward to reducing their insulin while many can eliminate oral medication completely. Try one of our 5 chef prepared, gourmet menus, which includes a low carb option, and save 10% on your first order with promo code BLOG10.

« Older Entries