Category Archives: Health Tips

4 Things Every Man Should Know About Their Heart Health

Blog Header 02_19_19 Copy 5Good nutrition and lifestyle play big roles in keeping your heart healthy. You can decrease your risk of heart disease by making smart food choices. Fill up on fiber-rich whole grains, fruits, vegetables, beans and lentils. Choose plant-based fats, such as avocado, nuts, seeds and olive oil, instead of animal-based fats such as butter. Read on to learn more about how to protect your heart for life.

Fruits and Vegetables Matter

Eat less fatty meats and more plant-based foods, such as vegetables and legumes. Not only are fruits and vegetables low in calories and high in fiber and antioxidants, they can help keep blood pressure in check. High blood pressure is a major risk factor for heart attack and stroke. What makes fruits and veggies so good? They are packed with potassium, a mineral that has been shown to lower blood pressure in clinical studies.

Aim for 4,700 milligrams of potassium every day for good blood pressure. That’s at least 2 cups of fruit and 2½ cups of vegetables daily. The best picks are tomatoes, leafy greens, potatoes, bananas and squash.

Fat Matters for the Heart

The amount and type of fat you eat makes a difference. Research shows eating too much saturated fat is not good for the heart. Foods such as bacon, red meat, butter and ice cream contain saturated fat. You also should avoid trans fats or partially hydrogenated oils. These fats can clog arteries and raise cholesterol levels. Trans fats are found in commercial baked goods and fried foods.

Unsaturated fat has been found to be beneficial for overall cardiovascular health. Foods including olive oil, canola oil, avocados, walnuts and almonds contain unsaturated fat, and help cholesterol levels by raising “good” HDL cholesterol and lowering “bad” LDL cholesterol.

Omega-3 fatty-acids, a type of unsaturated fat, have been found to be helpful in preventing sudden death from heart attacks. Fatty fish, such as salmon, mackerel, tuna and herring, contain two types of omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The recommended intake for omega-3 fatty acids is 500 milligrams per day. That’s about two 6-ounce servings of fatty fish per week.

Another type of omega-3 fat, alpha-linolenic acid (ALA) provides cardiac benefits. Flaxseeds and walnuts contain ALA. Eat 2 tablespoons of ground flaxseed or 1 ounce (about a handful) of walnuts each day for heart health.

Exercise Does the Heart Good

Aim for at least 30 to 60 minutes of regular, aerobic exercise most days of the week. Simple activities make a difference. This includes walking, jogging, biking and dancing. Participate in strength training, such as weightlifting, at least two to three times per week. Remember to incorporate balance and flexibility exercises, too.

Prioritize Stress Management

Even if you eat right and exercise regularly, poorly managed stress can wreak havoc on your health. Getting enough sleep, practicing relaxation techniques and nurturing relationships are healthy habits that can help protect you from the harmful effects of stress.

Source: Taylor Wolfram, MS, RDN, LDN, Academy of Nutrition & Dietetics

If you need a little extra help trying to live a heart healthy lifestyle, let Fresh ‘N Fit’s chef prepared meals make it easy for you. Adhering to the healthy eating guidelines of the American Diabetes Association, the American Heart Association and the Academy of Nutrition & Dietetics, our meals are made fresh every week using locally sourced ingredients.

Try our meals in Heart Health month and get $20 off your first order when you use promo code  BLOGFEB1509 at checkout.


5 Sneaky Ways to Burn Calories at Work

You may think the 30 minutes you spend every other day in the gym is enough to keep you trim and healthy, but it’s not. If you want overall good health, you need to eat well and find windows of exercising opportunity every day—not just during your scheduled workouts.

How can you squeeze in a little exercise when most of your hours are spent sitting at a desk, meeting in the conference room and preparing for big presentations? Read on to find out when you can squeeze in exercise and how to do it.

1. On the Way to Work

To start your day with a smidgen of calorie-burning exercise, you may need to wake up a few minutes earlier than usual. Not to get in a workout before tossing on your power suit, but rather so you’ll have time to torch a few calories on the way to work. To shed some calories before clocking in, you have a number of options depending on your situation. You can bike or walk to work, perform seated calf raises on the bus or train or park your car at the far end of the parking lot so you get to walk farther to reach your office. And of course, once you get to your building, take the stairs.

2. When Doing Mindless Tasks.

Admit it…everything you do at work doesn’t require an amazing amount of brainpower. Take advantage of the easy tasks by multitasking with some exercise. The easiest option is to flex and squeeze your body. From your glutes and your abs to your pecs and thighs, you can get rid of a few calories by simply flexing them as you work. As you grow accustomed to the flexing, you may find it to be a great way to work your way through a long, difficult meeting.

3. Every Time You Finish a Task

When you first get to work, make a to-do list. This will help keep you on track and will also set you up for exercise rewards. Each time you cross a task off your list, give yourself an exercise reward. This could be walking a couple laps around the office, standing up and doing a couple quick stretches, or closing your office door and knocking out a dozen push-ups. Know what your reward of the day will be and go for it.

4. When You Need to Communicate

Helpful as email may be, there is a way to communicate with your colleagues that actually keeps your body moving. That way? Getting out of your seat and walking to your coworker’s office to talk things through. Have to make a few phone calls? Stand up as you talk or better yet, pace back and forth during the conversation.

5. At the Top of the Hour

A great way to sneak a little calorie burning into your routine is to get up every hour. And your exercising doesn’t need to be super intense. All you need to do is stand up. Do this for five minutes, eight times a day, and you will drop 100 calories a day. That’s right—all you have to do to stand up for your health is stand up!

Source: Rene Serrate, U First Fitness

A healthy diet goes hand in hand with being active every day and that’s where Fresh ‘N Fit Cuisine’s chef prepared meals can help. Get 10% off your first order when you use promo code  BLOGFEB0510 at checkout.

Heart Health Month: Identifying The Risk Factors Of Heart Disease

By: Julia Lott, MS, RD, LD Fresh ‘N Fit Cuisine
February is heart health month so over the next few weeks we’ll be giving you helpful suggestions and information on how to live a heart healthy lifestyle. Heart disease is the leading cause of death in men and women in the United States. There are numerous conditions that can increase your risk of heart disease. Many of these conditions are controllable and can greatly reduce the possibility of heart disease.


Uncontrolled diabetes can cause a build up of sugar in the blood. Also, with a buildup of glucose in the body, blood vessels and the nerves that control your heart and blood vessels can be damaged. People with diabetes tend to develop heart disease at a younger age than those without diabetes. 

High Blood Pressure

High blood pressure or hypertension is a major risk factor for heart disease.  It occurs when the pressure in the blood vessels and arteries is too high.  When high blood pressure is not controlled, it not only affects the heart, but it can also damage other major organs of the body, such as the kidneys and brain. 

High Cholesterol

Cholesterol can build up on the walls of the arteries and those of the heart.  As a result, plaque build up and atherosclerosis can occur.  This causes decrease blood flow to the heart and other parts of the body.

Physical Inactivity

Not getting enough exercise or physical activity can lead to heart disease.  Physical activity reduces stress, lowers blood pressure, and reduces likelihood of developing chronic diseases.  Try to exercise at least 30 minutes every day.

Many forms of heart disease are preventable with healthy lifestyle choices.  In addition to receiving various benefits from regular physical activity, eating the right foods can help prevent heart disease. 

Choosing foods that are low in sodium, fat and cholesterol can put you on the right track. If you’re not sure about what foods to eat or don’t have to time to prepare your own healthy meals, Fresh n’ Fit Cuisine can help.  There are over 300 meals to choose from on 7 different menus, so you will never get bored of eating healthy.

Get $20 off your first order when you use promo code FEBBLOG20 at checkout.

Shake The Habit: How To Lower Your Sodium Intake

By: Julia Lott, MS, RD, LD Fresh ‘N Fit Cuisine
The average person eats more than 3,400 mg of sodium a day. However, the most recent Dietary Guidelines for Americans recommends having 2,300 mg a day.  According to the American Heart Association, 70% of the sodium Americans eat comes from packaged, prepared and restaurant foods, not from table salt.  Excess sodium intake could lead to serious medication condition such as heart disease, stroke and high blood pressure. Here are a few simple ways to low your sodium intake:

Read the Label

Packaged foods can be loaded with sodium; even foods that you would least expect to have it. Surprisingly, breakfast cereal can be loaded with sodium.  Also, look for “no salt added” labels. This means that no salt was added during processing.

Spice It Up

Who says low sodium food has to taste bland? Instead of using salt when you prepare meals, try experimenting with herbs and spices to flavor your food.  Who knows you may discover a spice that you’ve never tried before and like it.  There’s a plethora of herbs a spices to choose. A few of my favorites include:  coriander, nutmeg, parsley, cumin, cilantro, ginger, rosemary, marjoram, thyme, bay leaf, oregano, dry mustard and dill.

Snack Foods

Snack foods like pretzels, crackers, and chips can have several hundred milligrams of sodium per serving. When choosing a low sodium snack, try fresh fruit, unsalted trail mix, Greek yogurt or raw veggies. 

No Salt Please

Typically restaurant food is outrageously high in sodium. Before going out to eat, check out the menu and nutrition info online. This way you’ll have an idea of some good choices before you sit down. Also, you can request for no salt to be added to your food and sauces on the side. Even following a few simple tips on sodium, can make a big difference when it comes to developing serious conditions likes heart disease and hypertension.  Becoming knowledgeable about where the sodium is coming from and how to reduce it will greatly impact overall health.

Maintaining a healthy weight, being active, watching your sugar and sodium levels are all things that we would like to do more in 2019. Fresh ‘N Fit Cuisine’s chef prepared meals adhere to the healthy eating guidelines of the American Diabetes Association, the American Heart Association and the Academy of Nutrition& Dietetics.

Our 7 menus that include Low CarbPaleoKetoGluten Free and more. If you place your order before our 9am, Friday cutoff time, you’ll get 10% off your first order when you use promo code LOWSUGAR10 at checkout.

How To Lower Your Sugar Intake

Too much sugar can be harmful to our health.  Sugar has been linked to cancer, diabetes, and heart health and unwanted weight gain.  Here are a few simple ways to reduce your daily sugar intake for your health:

Choose Fruit

When looking for something sweet to satisfy your sweet tooth choose fruit instead of a sugar filled dessert. 

Check Labels

Always check nutrition labels when grocery shopping.  All nutrition labels list how many grams of sugar are in a serving.  Remember that some foods have naturally occurring sugar such as in dairy and fruit products.  The ingredient list will show if there is any added sugar in a product.

Drink Water

Switch out sodas and sweetened beverages such as lemonade and tea for water.   A 12 ounce can of soda has 39 grams of sugar.

Avoid Sauces

Sauces such as teriyaki and ketchup can have lots of added sugar.  You can instead choose to flavor food with herbs and spices without adding any sugar. 

Breakfast Cereal

Breakfast cereals are loaded with added sugar.   Always check the label when shopping for breakfast cereals.  Oatmeal, yogurts, eggs, and avocado are great low sugar options for breakfast.  

Too much sugar intake can greatly impact your disease risk.  With just a few small changes to your daily routine; it can make a world of difference when it comes to your health.

Controlling your daily caloric intake, reducing your sugar or sodium levels and maintaining a healthy weight are all things that our chef prepared meals can help you with as 2019 begins.

Choose from 7 menus that include Low Carb, Paleo, Keto, Gluten Free and more. If you place your order before our 9am, Friday cutoff time, you’ll get 10% off your first order when you use promo code LOWSUGAR10 at checkout.

New Year’s Resolutions Are A Good Thing

New Year's Resolutions Are A Good Thing

Love ‘em or hate ‘em, New Year’s resolutions are a good thing. If you struggle to believe that, it’s probably because of a history of failed resolutions. This year, however, you owe it to yourself to become the new person you want to be. Not in order to impress other people. You’re going to do it to remind yourself that yes, you can do whatever you put your mind to—you can become a better person.

Ready to get started on the road to a new you? Keep reading to find out what you’ve got to do this the year to make the new you happen!

Talk about It

After a few years of failed resolutions, you may want to keep your plans a secret. But don’t! If your family and friends don’t know what your goals are, you won’t have their support in your journey. They may scoff or snigger when they find out you have big plans for the coming year, but don’t let them get you down. Most likely, they’re jealous. So whether you want to be more committed to your gym routine, eat better, or be more patient with your kids, don’t keep your resolution for a new you to yourself!

Start with Pre-Tests

Next Monday may be when you’ve decided to really begin committing to your new self, but don’t wait that long. Start today with some pre-tests. Once a day, find a way to implement your new lifestyle into your routine. That may mean skipping dessert one night. Or maybe it’s letting your spouse have the remote control. Then again, it could be chewing on a carrot instead of going for a cigarette break when stressed. Whatever it is, scoring these small victories lets you know that you can indeed become the new person in the New Year that you desire.

Expect Success

There’s a reason New Year’s resolutions are the punch line for countless jokes. There are people, however, who beat the odds and stick with their resolutions. This time around, you’re going to be one of them. Not because you’re better than other people who can’t keep from overeating. And not because you’re smarter than people who don’t read a book every month (like you’re planning to do this year). The reason you’re going to succeed is because you want it, and nothing is going to stop you. When you expect success and realize it is possible—which it is—you’re prepared to do what it takes to find that success. Now go for it!

Go for the Right Goals

Before you set a resolution for a new you in the New Year, take stock of your life to determine what would give you the best bang for your resolution buck. Already spending more time than you’d like away from the family? Maybe you should resolve to work your way into a position at work that requires less travel. Thinking you need to lose more weight when all your friends think you’re exceptionally thin? Maybe you should work on adding muscle to your frame instead. Only when you have the right goals can your new you be the best you.

Have Some Fun

Sometimes, creating a new you can be tiring. After all, you’ve spent a lifetime creating the old you, and your old self will not leave without a fight. When your lifestyle changes feel like too much and you’re drooling for ice cream, jonesing for a smoke, or itching to ignore your family and stare at your phone, turn your focus to something fun. Grab a funny movie, go on a hike, hang out with friends—just do something you enjoy! When you’re done, your head will be cleared and you’ll again be ready to shed the old you in favor of the new you in the New Year!

By: Rene Serrate, U First Fitness

Don’t forget that nutrition is key in sticking with your resolution of a new and healthier you. If it’s hard to find proper time to eat healthy with a busy schedule, let Fresh ‘N Fit’s chefs lend a helping hand.

Our menus include Low Carb, Keto, Paleo, Gluten Free and more, so give us a try and get 10% off your first order with promo code RESOLUTIONS10 at checkout.

Fresh ‘N Fit Nutrition Coaches: Staying Healthy For Thanksgiving

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Are you dreading the Thanksgiving Day spread? If you’re hosting a get-together, you want to make delicious dishes that your guests are going to love. However, many traditional Thanksgiving meals aren’t necessarily the healthiest and are loaded with fat, sodium and sugar. Here’s a few repeat Thanksgiving offenders that our Registered Dietitian, Ms. Julia Lott, has updated to offer a healthier version that everybody will enjoy.

Cranberry Sauce – Cranberry sauce can be very high in sugar. Many times recipes can call for a whole cup of sugar, which is a whopping 200 grams!

Original Recipe

  • 1 (12 oz) bag fresh cranberries
  • 1 cup of orange juice
  • 1 cup white sugar
  • Cal: 95 kcal  | Sugar: 2
  • 11 servings per recipe

Healthy Makeover

  • 1 (12 oz) bag fresh cranberries
  • 1/3 cup orange juice
  • 2/3 cup of water
  • 1/2 cup sugar
  • Cal: 40 Kcal | Sugar: 8g
  • 11 servings per recipe

Sweet Potato Casserole – Traditional sweet potato casserole is high in fat and sugar. Take out the butter and marshmallows and will still taste amazing!

Original Casserole Recipe

  • 3 ½ pounds sweet potatoes
  • 1/2 cup dark brown sugar
  • 8 tablespoons unsalted butter
  • 2 eggs
  • 1 tsp vanilla extract
  • 1/2 tsp Kosher salt


  • 1 cup dark brown sugar
  • ½ cup all purpose flour
  • 4 tbsp unsalted butter
  • 1 cup chopped pecans
  • 2½ cup mini marshmallows
  • Total Cal: 558 Kcal | Fat: 19g | Sugar 50g
  • 8 servings per recipe

Healthy Casserole Makeover

  • 3 ½ pounds sweet potatoes
  • 1/2 cup honey
  • 1 egg
  • 1 tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • 1/8 tsp ground ginger
  • 1/2 tsp Kosher salt


  • 1 tbsp packed dark brown
  • 1/3 cup chopped pecans
  • Total Cal: 160 Kcal | Fat: 4g | 18g
  • 8 servings per recipe

Green Bean Casserole – A green bean casserole is typically high in sodium. Make the switch to reduced cream soup and home made crispy onion topping and the sodium is significantly lower.

Original Casserole Recipe

  • 1 can of condensed cream mushroom soup
  • ¾ cup milk
  • 1/8 tsp ground black pepper
  • 4 cups cooked green beans
  • 1 ½ cup of crispy fried onions
  • Cal: 161 Kcal | Sodium 456mg
  • 6 servings per recipe

Healthy Casserole Makeover

  • 1 can of condensed cream mushroom soup (Reduced Sodium)
  • 1/8 tsp ground black pepper
  • 4 cups cooked green beans
  • 1 medium onion cut into strips
  • 3 tbsp all purpose flour
  • Cal: 97 Kcal | Sodium: 27 mg
  • 6 servings per recipe
A simple strategy for reducing the fat, sodium and sugar in your Thanksgiving meals is to use low sodium items, substitute or reduce butter and sugar, and to use non-calorie flavor enhancements such as nutmeg, cinnamon, and ginger. By making some minor changes to your menu items, you will feel good about what your eating and your guests will thank you for thinking about their health and happiness as well.

Need a little extra help for Thanksgiving, our line of Fresh Extras includes favorites like our Pumpkin Spice or Zucchini breakfast breads and other items that will save you time and are perfect to bring to your family gatherings.

Save 10% off your first order when you use promo code FRESHBLOG10 at checkout.

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