Category Archives: Health Tips

Heart Health And Diet

Heart disease is the leading cause of death in America. About 92 million people in the United States have some form of heart/cardiovascular disease — that’s about 29 percent of the population. Many of these deaths and risk factors are preventable, and food choices have a big impact on your heart’s health, even if you have other risk factors.

Only a few risk factors, such as age, gender and family history, cannot be controlled. You can prevent and control many risk factors of heart disease, such as high blood cholesterol and high blood pressure with lifestyle changes and medications.

Lifestyle Changes

A healthy lifestyle — following a healthy eating plan, maintaining a healthy weight, regular physical activity, quitting smoking and managing stress — can lower your risk for heart disease and may prevent current heart disease from worsening.

A Heart-Healthy Diet

To lower your risk of heart disease, follow these recommendations directly from the 2015 Dietary Guidelines for Americans:

  1. “Follow a healthy eating pattern across the lifespan.”
  2. “Focus on variety, nutrient density, and amount.”
  3. “Limit calories from added sugars and saturated fats and reduce sodium intake.”
  4. “Shift to healthier food and beverage choices.”
  5. “Support healthy eating patterns for all.”

If you are at high risk for heart disease or already have heart disease, your first step should be to meet with a registered dietitian nutritionist. Together with your health-care provider, your RDN can help you lower your risk or improve your existing condition by developing a personalized eating and lifestyle plan.

Source: Taylor Wolfram, Academy of Dietetics & Nutrition

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But I Don’t Have Enough Time…Especially In The New Year

By Natalie Logan, RD, LD, Fresh ‘N Fit Cuisine
We’ve all been there…

Wanting to eat whatever you can get your hands especially when you’re H-A-N-G R-Y!  Maybe it’s because you were stuck in a meeting, playing taxi driver for the kiddos or getting home too late to do any grocery shopping.  Whatever the situation, I know eating healthy can be a challenge.  The secret is being prepared for all situations at all times.  It’s crucial to have your mind in the game before you get up to bat.  Start thinking about what you’ll eat before you get to the restaurant, have your work fridge stocked with good food, pack up your desk, briefcase, purse or car.

Here’s some tips to keep you on track:

1) Buy already cut and washed fresh veggies

Most grocery stores have a wide variety of veggies such as pre-cut peppers, onions, Brussels sprouts, broccoli, cauliflower and so on.

2) Low sodium lean deli meats or packed tuna and salmon

When you’re in a pinch, deli meats or package fish will do the trick.  For those of you watching processed foods or trying to cut back on your sodium intake, just don’t eat this for every meal.

3) Buy pre-cooked grilled chicken breasts

Almost every grocery store offers this now.  Add to salads, stir-fry’s (like your pre-cut washed veggies mentioned above) or even mix with scrambled eggs/egg whites for an omelet.

4) Drink a protein shake 

Most protein powders have about 24g protein per serving.  Post workout mix a scoop with unsweetened milk of choice and a cup of berries — throw in a Vitamix or Magic Bullet and you’ll feel like a super hero .  Buy the single servings to take with you or put a scoop or two in a baggy and mix in with a water bottle anywhere, anytime (i.e., in the car, air port, staff meeting).

5) Cook eggs on the weekend

Put a few hard-boiled eggs in a baggy to take with you — each egg provides about 6g protein.  Have one or two as a snack with nuts or small fruit. If you don’t have time to boil the eggs, you can buy them already cooked at most grocery stores.

6) Have one really big salad every day

My fave is the bag of Power Greens you can get at most grocery stores or the Sweet Kale Vegetable Salad Kit.  Add any colorful veggies you like along with a lean protein for a complete meal.  Sometimes I’ll have this for two meals.

7) Get a high-quality blender

You can get a refurbished Vitamix (just over $300) or Magic Bullet/Ninja blender for less than $100. They can chop, blend, mince or shred anything!  Well worth your money spent!

8) Get frozen veggies or fruit

Frozen veggies/fruit are just that–they have been picked during peak season and frozen. No preservatives, extra ingredients, etc. Use these for stir-fry, quick dinner sides and so on.  Can’t get any easier than that!

9) Order take-out salads

This is a great option for those of you that dine a lot but watch out for high calorie add-ons and modify as necessary (i.e. dried fruit, croutons, fried potatoes).  Add grilled fish, chicken or lean meat for a complete meal.

10) Know what to order at restaurants

Choose a healthy salad as mentioned above or choose grilled lean protein and double up on your veggies servings (skip the high calorie potatoes or fries and bread).

11) Salad bars at Whole Foods or other grocery stores

The best thing about salad bars  someone else has to do the dirty work for you (cutting, washing, etc) and you get to enjoy the goods!

13) Use easy grab and go snacks like raw nuts, jerky and fruit

Grab snacks that take absolutely no preparation, like raw nuts/nut butters, apples, pears, berries, and jerky.

14) Order Fresh ‘N Fit Cuisine Meals

Let Fresh ‘N Fit Cuisine do all the work for you!  Stay on track with our clean, chef prepared meals, snacks, protein bars and low calorie desserts!

Take the first step towards being your best with the most convenient and delicious way to meet your nutrition goals- without the guesswork.  From clean, chef prepared meals, snacks, protein bars and low calorie desserts to wellness coaching and support, Fresh ‘n Fit Cuisine puts the healthy back into your lifestyle.

Start 2018 off right by eating healthy and use promo code JANBLOG20 to get $20 off your first order!


7 Tips for Dining Out With Type 2 Diabetes

Dining out shouldn’t be stressful, but when you’ve been diagnosed with Type 2 diabetes, visiting a restaurant can feel suddenly fraught with peril. The temptation of the bread basket or the risk of waiting a ridiculously long time for your food might be enough to keep you at home. Fortunately, with a little preparation you can still do dinner at the latest Italian hot spot while sticking to your meal plan. Keep reading for nine tips to help you navigate — and thoroughly enjoy — your next night out.

1. Stalk the restaurant.

While reviewing a restaurant’s menu online can certainly help you plan ahead, take your reconnaissance to the next level by checking out your destination’s Instagram, Facebook and more. “I recommend my clients look at the restaurant’s social media accounts beforehand,” says Lori Zanini, RD, a certified diabetes educator. “Pictures on social media will provide a great idea of how large portion sizes are and which dishes look like the best option for them. And it lets them plan in advance for portion control.

2. Pack a snack.

Sure, making a reservation is always a good idea when you’re trying to stick to an eating schedule, but there’s no guarantee you’ll be seated on time — or that your food will show up promptly. To avoid a blood sugar low if your meal is delayed, Zanini recommends having a snack on hand. Try a quarter-cup of almonds with two tablespoons of unsweetened dried fruit like raisins. And, she adds, “If you are taking short-acting insulin, do not take your insulin until your meal has arrived.”

3. Read between the lines.

“’Au gratin,’ ‘breaded,’ ‘bisque,’ ‘crunchy’ and ‘crispy’ all could be hints that the dish is going to be higher in carbs,” warns Zanini. Alternatively, she says, “Broiled, grilled and even stir-fried or sauteed can be good options, as long as you inquire about the base that was used to do so.” If you do opt for something stir-fried or sauteed, ask if the restaurant can prepare it using a plant-based oil (Zanini says olive oil is the best) or even water or broth.

4. Scrutinize the sauce.

The carbohydrate content of food can vary widely, especially if there are any sauces or additives,” says Catherine Metzgar, Ph.D., RD, of diabetes clinic Virta Health in San Francisco. The reason? Sauces — even ones that may seem innocuous like teriyaki or barbecue — are often loaded with sugar and other hidden carbs like cornstarch or flour, explains Metzgar. So either skip the sauce altogether or ask for it on the side so you can control how much you consume.

5. Opt for oil and vinegar.

Starting off your meal with a fiber-rich salad is a good idea: Research has shown that it can reduce overall calorie intake at a meal by 11 percent. Just beware of the dressing. “Salad dressings are another one of the biggest culprits of added sugars and hidden carbs,” says Metzgar. The same goes for the low-fat or fat-free versions, which often contain just as much (if not more) added sugars to improve the flavor. Your safest bet? Oil and vinegar. Not only will you know exactly what’s in your dressing (just two tasty ingredients!), research suggests that balsamic vinegar may help lower blood pressure and keep cholesterol in check.

6. Don’t binge on bread.

You don’t have to skip bread altogether. Ask that it be served with the meal and stick to one piece. “There is some research that shows the order in which we eat our food matters, so trying to eat either veggies or protein or both before you get to the bread will benefit your blood sugar,” says Lori Zanini, RD.

7. Save some carbs for dessert.

Have a sweet tooth? Scale back on the carbs you have during dinner so you can enjoy a small dessert. Skip the cakes and pastries and consider chocolate ice cream instead. (Yes, really!) The University of Michigan Comprehensive Diabetes Center points out that a half-cup scoop of chocolate ice cream contains about 140 calories and 19 grams of carbs. Compare that to the more than 500 calories and 80 grams of carbs in a piece of pie.\

Source: Shannan Rouss,

If you’re trying to eat healthy or manage a chronic condition like diabetes, eating out can be tricking, that’s why many of the meals prepared at Fresh ‘N Fit Cuisine are made adhering to the healthy eating guidelines of the American Heart Association and the American Diabetes Association. To make it even easier for you to eat healthy, we offer free nutrition coaching and support!

Try one of our portion controlled and dietitian approved menus today and get $20 off your first order when you use promo code WPDEC20 at checkout.

Think Positive and Get Fit


Your mindset plays a big role when it comes to getting and staying fit. In the same way that an app on your phone is limited by the functions that have been programmed into it, your body is limited by the messages sent by your mind.

If you have the goal of changing your body for the better by dropping pounds and increasing your muscle tone, the first thing to do is to begin with your mindset. It’s a step that far too many well-meaning folks skip in their quest for an improved, sexier body.

My experience has led me to observe that my successful clients who experience the most amazing body transformation results are the ones that abide by the following Positive Mindset Habits…

Positive Mindset Habit #1: Stop Beating Yourself Up

Most of us compare where we are today with where we ultimately want to be.

If you’re a size 18 with the goal of one day being a size 6, what runs through your mind when you look in the mirror?

With a positive mindset you would look in the mirror and notice the improvements and progress that you’ve made towards your ultimate goal, no matter how subtle.

With a negative mindset you would look in the mirror and only see the gap between what you are today and what you ultimately want to be, and you’d beat yourself up about it.

To be successful with your body transformation, focus on positive improvements and every small step towards your bigger goal.

Positive Mindset Habit #2: Do not EVER consider what others think of You

My best clients don’t give one hoot what others think of them. They are focused on their own journey and realize that the only opinion that matters about them is their own.

This small mental shift makes a huge difference when it comes to getting results.

Maintain your focus and energy on your daily fitness goals and resist the urge to compare your progress with others. Do not attempt to decipher what others are thinking about you, because the only opinion about you that really matters is your own.

Positive Mindset Habit #3: ONLY Think Positive Thoughts About Yourself

Nothing good ever comes from thinking poorly of yourself. I simply can’t emphasize this point enough: Negative self-talk is one of the reasons that most attempts at weight loss fail.

On the flip side, those who make a daily practice of positive self-talk, by encouraging themselves and focusing on every small step made towards their goal, see incredible results.

Keeping a positive attitude about yourself will not only help you lose the weight, it also helps you to keep it off in the long run.


Source: Rene Serrate, U First Fitness

Enjoy our new offerings for next week and let our meals help you stick to your New Year’s resolution of eating healthier. 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!

The Holidays and You!

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.

How To Quit Junk Food

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.

Helpful Tips for Healthy Holiday Parties

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.


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