Category Archives: Health Tips

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

Topping

  • 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

Topping

  • 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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It’s Time For A New Perspective…

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Do you exercise with the hopes of reaching a specific number on the scale? Or are you wishing to fit into a certain size dress or jeans? While having a goal is great, it will NOT ensure your success.

Consider how many people you know who have had a specific weight that they wanted to reach. You are likely one of them. This number might have been posted up on a sticky note on the fridge, reminding you to watch what you eat and consistently make it to the gym. Maybe this number was updated and recorded everyday, to enforce accountability.

How long did that last? A week? Two weeks? Statistics dictate that it likely didn’t last longer than a few weeks until that “goal number” began to fade from your life. Then you took it down off the fridge, or you stared at it defiantly as you reached for the off-limits food. You began to look at your goal number as an adversary rather than something good.

IT’S NOT ABOUT REACHING A SPECIFIC WEIGHT

This may go against everything you’ve come to believe about achieving a goal, but then, your techniques haven’t exactly been working. The number that you’re hoping to magically be one day doesn’t matter one bit, and here’s why…

IT’S ACTUALLY ABOUT LIVING IN THE MOMENTUM

Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it? There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never mind that you weren’t yet at your goal number, you were headed there!

Getting down to your goal weight, and fitting into your goal size, is the direct result of living in that state of momentum for an extended period of time. You see, the momentum can be felt immediately, once you start eating clean, exercising hard and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.

My challenge and advice to you is to find the joy of living in the momentum, and keep that momentum going until your goal number is achieved. Focus only on the momentum, not on the number.

Fitness is a way of life. Being lean is a lifestyle. Neither of which can be had by going about it halfheartedly.

Source: Rene Serrate, U First Fitness


Eating clean, exercising regularly and getting decent sleep. It’s seem like a simple combination but due to our busy schedules, it’s something that unfortunately is becoming harder to achieve. This holiday season, let the Fresh ‘N Fit chefs relieve some of the stress from the daily grind.

From freshly made meal plans to clean, single meals to our line of Fresh Extras that are perfect for family get-togethers and office parties, we make it easy for you to eat and stay healthy.

Try Fresh ‘N Fit Cuisine today and thank us tomorrow. Use promo code NOVBLOG06 at checkout and take 10% off your first order.

7 Good Reasons To Exercise (For The Holidays)

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Have you thought about starting an exercise program but haven’t done it yet? Here are 7 REALLY GOOD reasons to get started today!

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best-known way to lose fat. Here’s what losing fat feels like:

  • Your pants become loose
  • People around you begin to say that you look great
  • A glance at yourself in the mirror makes you smile
  • Your energy levels soar
  • You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle burns five times more calories each day than fatty tissue. When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

Here’s the study in a nutshell:

  • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
  • Once a telomere gets too short, that cell can no longer divide.
  • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
  • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
  • It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
  • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
  • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

  1. Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
  2. Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

What are you waiting for? Lace up your shoes and get moving!

Source: Rene Serrate, U First Fitness


Looking to try a chef prepared, balanced meal plan? If this is your first time trying Fresh ‘N Fit Cuisine, use promo code FALLBLOG1023 at checkout and take $20 off your first order.

3 Awesome Things To Do This Weekend In Atlanta

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With the cooler weather we’ve been having over the past few days, it’s finally starting to feel like Fall. Along with trying the new and exciting meals on our Fall menus, now is the perfect time to get outside and hit up some of the festivals that are going on before the month is over.

3 AWESOME THINGS TO DO THIS WEEKEND

  • Georgia Apple Festival – October 20th & 21st. Enjoy a parade, antique car show, arts and crafts, food and of course, apples!
  • Stone Mountain Pumpkin Festival – Now through October 28th. Take the family for a fun filled day of games, live shows, park attractions and more. Their Glow By Night Experience starts at dusk.
  • Taste Of Atlanta – October 19th – 21st. Try tasty food and drinks from more than 100 of Atlanta’s favorite restaurants and chefs. This 3 day event features cooking demos and classes, craft beverages and amazing food.
Staying healthy for the holidays has never been simpler. Just pick from the following exclusive offers and you’ll be enjoying our clean, chef prepared Fall menus next week.
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Want to try our meals? Here’s 2 Ways To Save:

  1. Tired of forgetting to place your order by our 9am, Friday cutoff time? If you order our Chef’s Choice menus, you can receive your meals every week by choosing our Easy Renewal and you’ll get 10% off each recurring order. Just use promo code FALLBLOG10 at checkout.
  2. If you build your own Custom menu or get our Single meals, you’ll be able to enjoy uninterrupted service and save $50 off when you place an order for 4 weeks of service. Just use promo code BLOG4WEEKS at checkout.

3 Healthy Things To Do Now To Prepare For The Holidays

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We are officially on the verge of holiday season…and with it a myriad of food temptations and weight gain traps. Don’t fret, if you act now there’s still time to tighten up before putting on your holiday finest.

Do these 3 things NOW to quickly shape up…

1. Eat more Veggies:

Your mom was right, eating vegetables really is a good idea, especially when aiming to drop pounds. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.

2. Add Five Minutes

Each week, between now New Years, I want you to add 5 minutes to your workouts. Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra five minutes to do intense burst of exercise, such as burpees, squat to presses and walking lunges.

3. Double up on Water

Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier and more radiant.

Source: Rene Serrate, U First Fitness


If you need a little extra help, let the Fresh ‘N Fit chefs do the heavy lifting for you. Our calorie controlled, macro-based menus are perfect to help keep you on track. Give Fresh ‘N Fit a try today and use promo code BLOGTOBER20 at checkout to get $20 off your order.

7 Fitness Habits For A Healthy Lifestyle

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It takes a certain lifestyle to attain a fit, lean body…so what do fit people do in their healthy lifestyle? Here’s a peek of 7 Habits of Highly Fit People…

Habit #1: They Don’t Buy Junk

Fit people know that if they keep junk food in the house they will eat it sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised for the following reasons:

  1.  You’ll likely eat some of it eventually
  2.  Your loved ones shouldn’t be eating that junk either. It’s called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.

Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

Habit #4: They Push Themselves

Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

Habit #5: They Don’t Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Habit #6: They Drink Water

Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat.

Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Habit #7: They Are Supported

Fit people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.

Want instant support? Call or email me today to get started on your own customized fitness plan.

I hope that these habits have inspired you to make a change for the fitter in your own life. If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.

If none, or very few, of these habits describe your lifestyle, then I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

Source: Rene Serrate, U First Fitness


Eating healthy is easier said than done. That’s what the chefs at Fresh ‘N Fit Cuisine are here for… to simplify your life by preparing clean, macro-based meals.

To view our 7 menus and try it for yourself, visit Fresh ‘N Fit Cuisine and use promo code FITHABITS20 for $20 off your first order.

Fresh ‘N Fit Cuisine’s Weight Loss Journeys: Katie Allen

Fresh N Fit Cuisine's Weight Loss Journeys: Katie Allen

In the latest installment of Fresh ‘N Fit Cuisine’s Weight Loss Journeys, we check back in with Katie Allen. After experiencing some up and downs with her fitness and nutrition regimen, she is back for the month of August with a more realistic approach and suggestions for others who may be undergoing the same problems.

Katie explains, “What I am coming to realize is that motivation and not being motivated is all part of the cycle. Yes it is okay to cheat on your diet, miss the gym and watch that movie instead of going for a run.”

The trick is keeping the low motivation times to a minimum. Keeping unhealthy habits to a once in a while occasion and not letting them turn into a habit. If you strive for perfection when it comes to your diet and exercise you will consistently come up short.

My focus for this month is not perfection but instead shifting my focus to shorter times of being unmotivated. In this I hope to accept that it is okay to not be perfect and a more healthy cycle.

Stay tuned for more installments of the Fresh ‘N Fit Cuisine Weight Loss Journeys and if you’re inspired by Katie’s story, then try our meals today!

When you do, make sure to use promo code KATIESBLOG20 at checkout for $20 off your first order.

If you need more motivation, make sure to follow #freshnfitweightloss on Instagram.

 

 

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