Category Archives: Eat the Rainbow

Refer A Friend…Get $20

If you have a friend that you think would love our meals, then forward this newsletter to them. You get $20 for EVERY referral you send our way!
Have your friend follow these instructions and there is no limit to how much you can earn through our referral program. 
  • Create a mealplan
  • Select “Friend” from the “How Did You Hear About Us” pulldown menu.
  • Have them enter promo code FRIEND20 on the checkout page to receive $20 off their order
  • When they receive their welcome call from Customer Service, have them provide YOUR name and we will credit your account $20.
Visit Fresh ‘N Fit Cuisine to see all 5 of our menus that include:
  • Paleo – Organic, dairy & gluten free
  • Healthy Mix – Our traditional menu has a wide variety of dishes that are pork free, as well as, a no beef/seafood option
  • Vegetarian – Our Lacto/Ovo menu offers delicious meatless alternatives that are low in fat and cholesterol
  • Low Carb – Perfect for individuals looking to fast track their weight loss program
  • Gluten Free – Offers a wide selection for those who want to reduce their gluten intake
  • Custom – Need more variety? Want to create a pescatarian or meals that are perfect for a 30 day cleanse? Create your own from over 340 choices.
Not valid on existing orders/distributor locations or with any other discount.

Add Nutrition By Adding Color: BLUE/PURPLE Edition

Today’s the last week of our Eat The Rainbow series! We hope you’ve found the information useful! Please share with your family and friends!

Today we’ll be talking about the benefits of adding blue & purple foods to your diet. Blue/purple fruits and vegetables are colored by natural plant pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging. Blue and purple foods contain the most antioxidants of all other colors and contribute to overall disease prevention and longevity.

Because they are a good source of potassium, snacking on purple figs can help to lower high blood pressure. Figs also contribute to weight loss and management with its dietary fiber and contains a high amount of calcium. Not crazy about the texture of fresh figs but want the health benefits they offer? Try fig recipes like: Gluten-free Vegan Fig Newton Clones and Fig Cardamom Walnut Scones with Cashew Cream.


Blue & purple foods contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells. The blue in blueberries helps protect memory and motor function as you age, and helps fight cancer and heart disease. The purple in Concord grapes and grape juice helps prevent heart disease.

Our meal plans are a great way to make sure you’re getting the proper dosage of fruits and veggies! Choose from our healthy mix, low carb, gluten free, or vegetarian meals and SAVE 10% with promo code FB10!

Add Nutrition By Adding Color: GREEN edition

Welcome to our 4th week of our Eat the Rainbow series! This week is National Vegetable Week and today we’ll be celebrating by discussing the benefits of eating GREEN vegetables! When I think about veggies, greens are usually the first that come to mind. From lettuce, kale, and spinach for salads, zucchini, cucumber, and green peppers for crunch, to the fresh flavors of herbs like cilantro, parsley, and dill, green vegetables are easily the most abundant color of the rainbow.

Green foods get their hue from chlorophyll, a natural blood purifier that increases red blood cell count and helps the liver and kidneys eliminate toxins. Some members of the green veggie family, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.


The “indoles” in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.

Green veggies are also great for detoxification effects! They contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity. 

If you’re looking for an easy, convenient way to get more veggies into your diet, our meal plans are a great place to start! For our menus, pricing, and more, visit our website at!

Add Nutrition By Adding Color: YELLOW edition

Welcome back to our third week of our “Eat the Rainbow” series! Today we’ll be discussing the benefits of eating YELLOW foods!

Yellow foods are high in vitamin C, which fights free radicals and maintains healthy skin, reduces inflammation, and prevents allergies.  Pale yellow/white fruits and vegetables are colored by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some members of the yellow/white group, such as bananas and potatoes, are good sources of the mineral potassium, too. It’s important to keep your body stocked full of potassium to avoid muscle cramps and spasms that can disrupt sleep patterns. 



Yellow for beauty

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, work with magnesium and calcium to build healthy bones. The yellow in corn protects against macular degeneration, the number-one cause of blindness in the elderly.

Some of our favorite recipes using yellow ingredients:

Pineapple Cake Batter smoothie from Holli Thompson

Yellow smoothie 

Quinoa & yellow corn 

California Grilled Veggie Sandwich 

Super Squash 


Thanks for reading! For more about our meal plan, please visit


Add Nutrition By Adding Color: ORANGE edition

Orange fruits & veggies are usually colored by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins, and carrots is coverted to vitamin A, which helps maintain healthy mucous membranes & healthy vision. Scientists have reported that carotenoid-rich foods can help reduce risk of cancer, heart diease, and can improve immune system function. One study found that people who ate a diet in carotenoid-rich veggies were 43% less likely to develop age-related macular degeneration, an eye disorder that is common in elderly patients, that can lead to blindness.

Carotenoids also may be good for your heart. One study found that men with high cholesterol who ate plenty of veggies high in carotenoids had a whopping 36% lower chance of a heart attack & death than their peers who didn’t eat vegetables.

Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects. Orange foods are high in beta-carotene, which supports the immune system and aids in the prevention of cancer, heart disease, and infections. 

Some of our favorite recipes with orange ingredients:

Add Nutrition By Adding Color: RED edition

We’re launching a new blog series called “Eat the Rainbow“! Each week we’ll be highlighting foods of a different color of the rainbow and explaining the health benefits of each kind of food! This week we’ll start with RED!

You’ve no doubt heard the term “superfoods”. So what exactly makes a “superfood” super? Superfood is a non-medical term to refer to foods that have health promoting properties such as reducing the risk for chronic diseases and provide a high amount of antioxidants, vitamins, or other nutrients.

Red fruits & veggies get their color from natural plant pigments called “lycopene” or “anthocyanins”. Lycopene in tomatoes, watermelon, and pink grapefruit may help reduce risk of several types of cancer, especially prostate cancer. Anthocyanins in strawberries, raspberries, red grapes, & other fruits act as powerful antioxidants that protect from cell damage. Antioxidants are linked with keeping our hearts healthy, too.


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Red food equals heart health!

Naturally red foods are rich in lycopene and anthocyanin, phytonutrients that improve blood pressure and enhance the circulatory system. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth, and LDL cholesterol levels, scavenge harmful free-radicals, and support joint tissue for arthritis prevention.

Check out our list of heart healthy red foods & click on the names for recipes!: