Category Archives: Health Tips

Eat Healthy All Summer With Fresh ‘N Fit Cuisine’s Meal Plans

Does the thought of Sunday meal prep cause you to get anxious?  Shopping, washing, chopping, planning and preparing your food just send you over the edge?  You have goals and macros you try to hit daily but you’re not sure you can handle all that comes with getting there?

Fresh ‘N Fit Cuisine is here to help make your time spent in the kitchen a lot better!  Eating healthy has never been so easy. Our delicious 400 and 600 calorie meals are made using fresh ingredients from local producers and sustainable farms—no frozen foods, added preservatives, artificial sweeteners or trans fats—you can enjoy clean, delicious meals every day, without planning, meal prep or cooking. Available in 2 convenient options: individual meal plans and single meals.  With 7 different menus to choose from, we can help you stay on track, hit your goals all with convenience and no prep work.  Each meal has the macros listed so you’ll be able to track your nutrients. We even calculate your WeightWatchers points.

Experience the benefit of a meal plan especially as summer is just getting started. Enjoy healthy meals every week and we’ll give you $20 off your first order when you use promo code BLOGJUNE9945 at checkout.

8 Simple Ways To Boost Your Health This Summer

In the warm and lazy days of summer, it’s easy to adopt a “school’s out” attitude. That’s why this is a perfect time to improve your health in a laid back way that’s so appropriate for the season, you’ll barely notice the effort. While many of you will be going on vacation, it’s important to stay safe & hydrated especially with Atlanta’s hot weather. Follow these simple 8 tips to improve your health over the summer.

1. Give Your Diet a Berry Boost
If you do one thing this summer to improve your diet, have a cup of mixed fresh berries — blackberries, blueberries, or strawberries — every day. They’ll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Berries are also tops in fiber, which helps keep cholesterol low and may even help prevent certain type of cancer.

2. Get Dirty — and Stress Less
To improve your stress level, plant a small garden or if space is limited, get a few flower pots that can go indoors or outside. Just putting your hands in soil is “grounding.” And when life feels like you’re moving so fast, being mentally grounded can help relieve physical and mental stress.

3. Floss Daily
It’s such an important part of your daily hygiene that gets overlooked. Do it at the beach (in a secluded spot), while reading on your patio, or when watching TV — and the task will breeze by. Flossing reduces oral bacteria, which improves overall body health, and if oral bacteria is low, your body has more resources to fight bacteria elsewhere. Floss daily and you’re doing better than at least 85% of the population.

4. Get Outside to Exercise
Pick one outdoor activity — going on a hike, taking a nature walk, playing games such as tag with your kids, cycling or swimming — to shed that cooped-up feeling of gym workouts. And remember, the family that plays together not only gets fit together — it’s also a great way to create bonding time.

5. Be Good to Your Eyes
To protect your vision at work and play, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes. And when playing sports or doing household tasks such as mowing the lawn, wear protective eyewear as well. Ask your eye doctor about the best type; some are sport-specific.

6. Vacation Time
Improve your heart health: take advantage of summer’s slower schedule by using your vacation time to unwind. Vacations have multiple benefits. They can help lower your blood pressure, heart rate, and stress hormones such as cortisol, which contributes to a widening waist and an increased risk of heart disease.

7. Go Light On The Alcohol
Summer’s a great time to skip drinks with hard alcohol and choose a light, chilled alcoholic beverage (unless you are pregnant or should not drink for health or other reasons). A sangria (table wine diluted with juice), a cold beer, or a wine spritzer are all refreshing but light. In moderation — defined as one to two drinks daily — alcohol can protect against heart disease.

8. Sleep Well
Resist the urge to stay up later during long summer days. Instead pay attention to good sleep hygiene by keeping the same bedtime and wake-up schedule as well as not drinking alcohol within three hours of bedtime. It’s also a good idea to avoid naps during the day unless you take them every day at the same time, for the same amount of time.

There they are: Eight super simple ways to boost your health this summer. Try one or try them all. They’re so easy you won’t even realize they’re — shhhh — good for you.

Let Fresh ‘N Fit’s chefs help you have a healthy summer! Try Fresh ‘N Fit’s chef prepared meals today and get $20 off your first order when you use promo code BLOGJUNE0604 at checkout. (offer expires 9am, June 7, 2019)


Warmer weather means it’s time to get out of the kitchen and fire up the grill. While grilled foods are packed with flavor, the way you prepare them can have a big impact on how healthy they are. Follow these simple steps for a cookout that’s tasty and good for you.

Dial Down the Heat

When proteins in meat, chicken and fish are cooked at searing temperatures, cancer-causing compounds called heterocyclic amines, or HCAs, form, especially where meat is charred. “Charred meats that have been grilled at high temperatures or over an open flame undergo changes that increase chemicals that may increase the risk of cancer,” says Kristen Gradney, RDN, LDN, a spokesperson for the Academy of Nutrition and Dietetics. “It is best to grill meat low and slow to prevent excess charring.” Flipping food frequently also can prevent crusting.

Note: Always use a food thermometer to ensure food has reached a safe minimum internal cooking temperature.

Cut the Fat

Fat from meat can drip into your grill’s flame, causing it to flare up. The flame and resulting smoke contain polycyclic aromatic hydrocarbons, or PAHs, which have also been linked to cancer. Trimming the fat from meat prior to cooking can reduce PAHs, as can removing skin from chicken or fish. Cooking outside the flame rather than directly over it can also help prevent flaring.


One easy way to minimize HCAs and PAHs is to marinate meat for at least 30 minutes before grilling. Acidic ingredients such as vinegar, lemon juice or orange juice are especially effective. Or try beer, wine or even green tea.

Mix It Up

Fruits and vegetables are less likely to form carcinogens at high heat, so try swapping produce for some of your animal protein. Barbecue a veggie burger or portobello mushroom. Thread tomatoes, onions, squash and peppers on kebabs. Or grill pineapple, peaches or nectarines for a gooey, naturally sweet dessert. You’ll cut carcinogens and add cancer-fighting phytochemicals to your meal in the process.

Keep It Clean

Too much heat isn’t the only thing that can turn a good barbecue bad. Make sure your food is safe by discarding any unused marinade and using clean utensils and plates for cooked food. “Cooking with a clean grill, free of lighter fluid or charcoal, prevents the contamination and consumption of food with these harmful substances,” says Gradney. When the cookout is over, make sure your grill cleaning brush has no loose bristles that can fall onto the grates and potentially stick to food next time you grill.

Source: Karen Ansel, Academy of Nutrition & Dietetics

Even though Atlanta has been experiencing warmer weather for some time now, summer will officially be here next month. Like us, we know that you’ll be grilling out every weekend. Our healthy, chef prepared meals will have you covered during the week though, especially if you’re trying to hit up the neighborhood pool.

Try one of our 7 menus today and get 10% off your first order of $50 or more when you use promo code BLOGMAY99 at checkout (offer expires 9am, May 24th, 2019)

Fresh ‘N Fit’s Low Carb Menu Will Have You Ready For Summer

For many people in Atlanta, summer vacation starts in a couple of weeks. Families will begin hitting the beaches or the neighborhood pools. Kids will go off to summer camp giving you a much needed break. A lot of times during this period of chill-mode, your nutrition and health goals take a back seat. That doesn’t have to be the case though. Fresh ‘N Fit’s healthy, chef prepared meals are here to make sure you don’t fall off the wagon.

Our popular Low Carb menu is perfect to help you jump start your weight loss goals so you’ll be looking and feeling your best just in time for summer.

Each meal consists of approximately 20 grams of carbs per meal for our 1,200 calories/3 meals a day plan and 30 grams of carbs per meal for our 1,800 calorie/3 meals a day plan. These meals contain 5% fiber resulting in 15% net carbohydrates. That means three low carb meals add up to just 40 net grams per day.

With protein amounts at 35-45%, our Low Carb menu will easily help you increase your protein intake.

If you’re ready to discover new favorites like our Ginger Shrimp Stir Fry, the Bruschetta Chicken + Vegetable Medley, or the Blackened Mahi Mahi + Steamed Broccoli & Parnsips then try our Low Carb menu today!

Get $20 off your entire first order of $50 or more when you use promo code BLOGMAY0532 at checkout. (offer expires 9am, May 17, 2019)

Sand, Surf And Great Eats

Every summer, Americans flock to beaches to get away from it all. Unfortunately, poor nutrition, lack of hydration and fierce sunburn can leave you wiped out after a supposedly relaxing beach day. Make the most of your hard-earned rest time by giving your beach day a healthy makeover.

Bring Healthy Snacks

Beachside cafes and hot dog stands typically aren’t known for their variety of nutritious options. Save money and eat right by bringing snacks with you, such as the following:

  • Raw or dry-roasted nuts
  • Pre-washed and cut fruit and veggies
  • Whole-grain crackers
  • Wasabi peas
  • Trail mix
  • Dried mixed fruit

If you do purchase food at the beach, avoid high-fat burgers and fries, and look for lower fat vegetarian options. Also look for tasty choices such as grilled corn on the cob (drizzled with hot sauce instead of butter), fruit popsicles, low-fat frozen yogurt topped with fresh fruit, baked chips, grilled chicken salads, sandwiches on whole-grain bread and fruit smoothies.

When packing a cooler for the beach, don’t forget plenty of water! Refresh yourself on a hot day with a reusable bottle of cold water and ice with lemon or mint. If you crave something fizzy, trade soda for calorie-free sparkling water.

Protect Your Food

A beach day is relaxing; a bout of food poisoning is anything but. The Centers for Disease Control and Prevention estimates that about 1 in 6 Americans get sick from foodborne diseases each year. Pack your beach snacks cautiously and don’t leave food sitting out for longer than two hours, or one hour once the temperature hits 90°F.

Before you pack for your day at the beach, give your cooler and tote a thorough cleaning. Always start with a clean cooler, washing it out with mild soap and water and rinsing thoroughly. “It is important to thoroughly wash our containers and re-useable bags to remove all food residues and minimize the potential for bacterial growth,” says Angel Planells, MS, RDN, CD. “If it is dishwasher safe, feel free to toss it in the machine. If not, make sure to thoroughly wash with warm, soapy water and allow to air dry.

Pack your cooler with plenty of ice if you’re bringing perishable foods to the beach. Your cooler must maintain food at a temperature of 40°F or lower. “We want to keep hot foods hot if grilling and cold foods cold if storing in a cooler,” says Planells. “One easy tool to help us know whether our foods are stored or heated properly is a thermometer — keep one in your cooler and also keep another one with your grilling tools.” And, if possible, store coolers in the shade.

If you’re cooking out at the beach, follow these do’s and don’ts:

  • Do use different plates and utensils to handle raw meat and cooked meat.
  • Do bring a food thermometer to make sure grilled meats reach a safe internal temperature (160°F for hamburgers, 165°F for chicken).
  • Don’t thaw frozen meat in the sun.
  • Don’t start cooking meat, store it and then finish it later on the grill. This causes bacteria to multiply.

Some beaches don’t have facilities with running water, so pack hand sanitizer and use it before and after cooking or eating food. Also, bring some empty bags for your garbage — don’t leave your trash on the beach!

Stay Hydrated

Don’t get so caught up playing in the water that you forget to drink water. Summer heat combined with swimming exertion can leave you dehydrated. You may not notice that you’re sweating when you’re in and out of the water.

Whether you are soaking up rays in a beach chair, building sand castles or playing in the water, drinking fluids and consuming a wide variety of foods can help you remain hydrated when the temperatures rise,” Planells says. Watermelon is a great hydrating snack for a summer day at the beach.

A cold beer may sound appealing on a hot day, but drink alcohol cautiously and in moderation. Drinking too much alcohol and swimming is dangerous. “Alcohol consumption can affect our coordination and judgment. Your risk of drowning increases as your blood alcohol concentration rises. Be safe, stay hydrated and limit your intake so you can enjoy the beach another day,” Says Planells. Alcohol also is a mild diuretic, increasing urine output, which can hasten dehydration. Dehydration warning signs include:

  • Thirst
  • Headache
  • Dry, sticky mouth
  • Decreased urine output
  • Sleepiness or tiredness
  • Dizziness or lightheadedness

Mild dehydration can be treated by drinking water, but if you experience more severe symptoms (extreme thirst, lack of sweat or tears, a rapid heartbeat, weakness, breathing rapidly or delirium), call 911 immediately. Severe dehydration is a medical emergency.

Enjoy a healthy day at the beach — fuel your body with nutrient-rich snacks, practice food safety and stay hydrated. Finally, don’t forget the sunscreen!

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

Let Fresh ‘N Fit’s chefs give you a well deserved break from cooking to help you get get ready for summer. Try Fresh ‘N Fit’s healthy meals today and get $20 off your first order when you use promo code BLOGMAY0507 at checkout. (offer expires 9am, May 10, 2019)

3 Ways To Increase Your Chance of Success

Yes, making big changes in your body takes sacrifice and delayed gratification. And, yes, this is hard and is why most people give up and never achieve their goals.

You can make things easier on yourself, and increase your chance of success, by planning ahead to reduce moment-to-moment decisions.

Meal Prep
Preparing your meals ahead of time is one of the best ways that you can make sure to stay on track with your healthy eating. It completely takes away the need to think about what you’re going to eat and ensures that your nutrition will stay on track.

Lay Your Clothes Out
Putting your workout clothes in a neat stack next to your bed before you go to sleep each night makes getting up early to exercise easier. It’s one less thing that you’ll have to do in the morning when your alarm goes off and will make you more likely to follow through with getting up and getting to the gym.

Build in Accountability
You’re not going to feel like working out everyday. That’s a given! So build in accountability. You won’t want to let someone else down by not showing up more than you don’t want to exercise, and you’ll end up making it happen.

Yes, making big changes in your body takes sacrifice and delayed gratification. And, yes, this is hard and is why most people give up and never achieve their goals.

Source: Rene Serrate, U First Fitness

Let the chefs at Fresh ‘N Fit Cuisine help you take care of the prepping part of meal prep. Get healthy meals conveniently delivered to your home, office or gym every week.

Try one of our 7 chef prepared menus today and get 10% off your first order with offer code BLOGAPRIL7723 at checkout.

5 Steps To Transform Your Relationship With Food

Having a healthy association to food is a key component to overall well-being. Have you ever thought about your relationship with food? Would you consider it healthy or unhealthy?

Do you obsess over food? Is everything you eat a number? Do you have strict food rules and then beat yourself up when they are broken? These all could be signs you need to transform your outlook with nutrition. 

Rule #1
Never categorize foods into “good” or “bad”. All foods can fit into your eating plan. There is no such thing a good or bad food. It’s usually the experience with eating that we associate our feelings to. Choose to eat for nourishment as opposed to feeling like you have to eat a certain way or can’t eat a certain food. Identify the foods and situations that you find enjoyable! This will encourage you to eat the foods that make you feel good!

Rule #2
Don’t let food make you feel guilty. If you did not make the best food choices at a meal, do not react by overdoing your workout or restricting yourself at your next meal. This will cause you to have given in to your guilt and associate that meal with unenjoyable experiences. Forgive yourself and move forward.

Rule #3
Don’t let food rule your life. You don’t have to gravitate towards “diet” food only. Don’t forbid anything. Balance is key! Being too restrictive, strict, or obsessive will set you up to fail. Everything in moderation will fit into your eating plan. Enjoy a donut, it’s ok!

Rule #4
Be mindful. Listen to your body cues that tell you when to eat and when to stop. Are you physically hungry or is it emotionally charged? We usually crave high-calorie foods when stressed, tired, nervous, or mad. It is important to find other ways to deal with your emotions besides food. Remember it takes 20 minutes for our brain to signal to our bodies we are no longer hungry. Eating takes time. Allow yourself to have it.

Rule #5
Take precautionary measures to set yourself up for success. Don’t sit down with the entire bag of potato chips. If you find yourself craving French fries or pizza, pick a time to enjoy those foods when you aren’t starving. Don’t stock your problematic foods in your pantry. Keep your snacks and your treats separate.

If your relationship with food is something you need to work on, change doesn’t happen overnight. Eat to nourish your body and focus on the foods that make you feel good. We should enjoy eating and not worry about having a “treat” every now and then. When you can easily feel guilt-free for eating a cup of ice cream instead of the whole tub you are on your way to your new relationship with food!

Source: Brandon Brigman, No Excuses CrossFit

Eating well balanced meals are an integral part of having a healthy relationship with your food. Try Fresh ‘N Fit Cuisine chef prepared meals today and get $20 off your first order when you use promo code  BLOGAPRIL487 at checkout. (offer expires 9am, April 26, 2019)

The Secret To Fitness Success

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.

You have to become the momentum.

Source: Rene Serrate, U First Fitness

Let Fresh ‘N Fit’s chefs give you a hand preparing your breakfast, lunch or dinner.Try Fresh ‘N Fit Cuisine chef prepared meals today and get 10% off your first order when you use promo code  BLOGAPRIL891 at checkout. (offer expires 9am, April 19, 2019)

5 Tips to Kick Bad Eating Habits to the Curb

Are you guilty of skipping breakfast, ordering takeout too often, getting jitters from coffee overload and counting potato chips as part of a viable eating plan? It’s time to kick those habits to the curb and start eating right. Here’s a guide to help you get started.

Eat Breakfast

There’s no better way to start your morning than with a healthy breakfast. Providing your body with a morning meal provides it with energy to power not only your muscles but your brain as well! Prevent brain fog and increase your focus by keeping your brain fed.

The key to a good breakfast is balance. Include lean protein, whole grains and fresh, frozen or canned fruits and vegetables.  For example, oatmeal cooked with low-fat milk or fortified soy milk and sliced almonds and berries or scrambled eggs or tofu with mixed veggies and a slice of whole-wheat toast.

Cut Back on Caffeine

Too much caffeine can interfere with sleep, make you jittery and cause you to lose energy later in the day. Keep your caffeine intake in check by limiting regular coffee to 3 cups or less per day, and watch what you put into it.Too much sugar isn’t good for your teeth.

Need to wean off? Try switching to half decaf or tea, drink plenty of water and eat small, frequent meals to keep up energy.

Bring Lunch to Work

How do you make bringing lunch to work easy? The first step is to plan ahead by thinking through what you want for lunch and adding those foods to your grocery list. Stock your fridge with tasty, satisfying foods to set yourself up for success.

You could try batch cooking and meal prepping on the weekend so you don’t have to make lunch every morning. This could include baking chicken, chopping veggies and steaming rice. Make sure your options include a combination of lean protein and carbohydrates. For example, whole-grain bread with turkey, 1 cup of veggies and a piece of fruit. Or, try a salad with veggies and beans, a piece of fruit and a cup of barley soup.

Eat More Fruits and Vegetables

Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fiber to your plate. Consider picking one fruit or veggie you’ve never tried each time you go to the grocery store as fun way to discover new options. Who knows, you might find a new favorite!

Don’t let winter stop you from enjoying produce either. It might be harder to find fresh options, but frozen and canned are great alternatives.

Cook Dinner at Home

Making meals at home doesn’t have to zap the last bit of your time and energy. The trick is to plan ahead. Choose options you can make in advance. For example, cook a batch of soup you can portion out for lunches or dinner during the week, or bake a whole chicken to slice for sandwiches, wraps and casseroles.

Use shortcuts such as pre-cut or frozen veggies and keep staples on hand such as broth, herbs and lemons for flavoring and salad dressings. A quick and easy idea is to turn leftover beef into stew with beans, no-salt-added diced tomatoes and pre-cut veggies.

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

Eating well balanced meals are an integral part of living a healthy lifestyle. Let Fresh ‘N Fit’s chefs give you a hand preparing your breakfast, lunch or dinner.Try Fresh ‘N Fit Cuisine chef prepared meals today and get $20 off your first order when you use promo code  BLOGAPRIL44 at checkout. (offer expires 9am, April 12, 2019)

Healthy Ideas To Help You Spring Into Action

Spring is here. The days are getting longer and the temperatures are rising. In addition to all of the wonderful fruits and vegetables spring provides, warmer weather gives us the chance to get out of the house and enjoy the benefits of physical activity.

With a balanced eating plan, exercise is important both for losing weight and maintaining your overall health. The 2018 Physical Activity Guidelines for Americansrecommend adults engage in a minimum of 2½ hours each week of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity a week.

With planning, you can easily fit 30 to 60 minutes of aerobic activity into your routine most days of the week.

Examples of moderate-intensity aerobic activities:

  • Walking (about 3½ miles per hour)
  • Water aerobics
  • Bicycling (less than 10 mph)
  • Tennis (doubles)
  • Dancing

Examples of vigorous-intensity activities:

  • Race-walking (4½ mph)
  • Jogging, running (5 mph)
  • Swimming laps
  • Bicycling (faster than 10 mph)
  • Tennis (singles)
  • Aerobics

To increase your levels of aerobic activity, first decide which activities you enjoy and look at your daily schedule to see where you can fit in these activities. If you’re starting from little or no daily physical activity, check with your physician first and begin with five to 10 minutes per day. Increase your duration every week by 10-minute increments until you’re up to 30 to 60 minutes most days of the week.

And don’t forget about strength-building exercises! Adults should do muscle-strengthening activities that involve all major muscle groups at least twice a week.

As you develop your physical activity plan, remember nutrition is fundamental to your peak physical performance. To put in your best effort, you need carbohydrates, proteins, fats, vitamins, minerals and water. If you’re highly active, you may need slightly more of some nutrients. Whatever your level of activity, maximize your performance by consuming a wide variety of foods and adequate calories.

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

If you’re struggling to come up with a nutritional plan, Fresh ‘N Fit Cuisine can help. All of our meals are calorie and portion controlled and made from locally sourced ingredients. Enjoy healthier versions of your favorite meals today and get 10% off your first order when you use offer code BLOGMARCH4587 at checkout. (offer expires 9am, March 29, 2019)

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