Category Archives: Health

Fresh ‘N Fit Cuisine Partners with X3 Foundation to Help Feed Atlanta’s Youth Community

As kids head back to school this month, Fresh ‘N Fit Cuisine is happy to announce a new and exciting partnership with the Atlanta-based X3 Foundation. By becoming a sponsor of their After School Enrichment Program, the company will now provide healthy meals and snacks to hundreds of youth based on the west side of Atlanta. A core foundation of this program is the focus on health and nutrition as a key factor in overall personal success.

Because Fresh ‘N Fit has been around for more than 15 years, we’re constantly looking for different ways that we can work with like-minded organizations such as X3 and give back to the community,” said Elston Collins, Fresh ‘N Fit Cuisine’s president.

To kick off the partnership, from now until September 14, for every meal that is picked up at any of X3 Sports’ 5 locations (including their newest location in Athens), Fresh ‘N Fit Cuisine will make a donation directly to the After School Enrichment Program. For all of the middle schoolers who take part in the foundation’s various sports, fitness, dance and martial arts classes, they can now add enjoying healthy and nutritious food to that list.

About X3 Foundation
Today’s youth are tomorrow’s leaders. The X3 Foundation recognizes this and works to serve as a catalyst for change by tackling the challenges that stand in the way of youth realizing their dreams and turning them into reality. The foundation works to help participants discover their talents and potential and develop the necessary confidence, drive, and determination to take growth risks. For additional information, visit


3 Things To Consider For The Long Haul

We are more than half way through 2019. Can you believe it? Many of us are focusing on taking a long-term approach to our health and fitness, as well as working on sustainable healthy habit formation. Awesome. Way to go!

Now, the second half of 2019, aka the “Long Haul” is coming. When it comes to staying focused on the goal of taking a long-term approach to your nutrition, here are 3 thoughts to munch on:

Inner Monologue:  This is a great time to take an honest look at yourself and your inner monologue.  Your inner thoughts affect your outward attitude and your actions.  How you feel about different situations may impact how you react to different situations and as a result, impact your nutrition choices. Take a moment to reflect on your inner thoughts and how this may impact your nutrition. When you get stressed, what foods do you turn to for comfort? Gain some awareness of how you react to stressors and how this stress impacts your nutrition.

Take this a step further. If you do turn to unfavorable foods for comfort, is there an alternative behavior that is healthier that you can engage in at an earlier point, before resorting to the foods? 

Focus:  What are you focused on right now? What are your short and long term goals that you are shooting for? Are you looking ahead to areas of your week that may be busy and making plans to stay on track with nutrition rather than resorting to convenience foods? What’s your ultimate long term goal and what are things you can do today, this week, this month to accomplish that goal? What are other behaviors that you can engage in (examples: sleep, exercise, meditation) to better your chances at staying on track with making healthy food choices?

Reflection and Evaluation: Reflect on the past few months. Do a self evaluation. Since the beginning of 2019, how have you improved? What are your bright spots when it comes to improved eating habits? Give yourself credit for the things you are doing well.

What are some areas you have yet to improve and want to work on? Set your intention now for the rest of 2019.  Get ready to crush these action steps and show improvement on these, while staying consistent with the behaviors that are starting to become routine. Challenging your inner monologue, staying focused, reflecting and self evaluation will help us stay committed to working on our health and wellness goals, and will help you get through the “Long Haul” of this part of the year.

With commitment to these areas, you will be an improved version of yourself with feelings of confidence during the second half of 2019.

Source: Brandon Brigman, No Excuses CrossFit

If you’re looking for a little help getting through the long haul, Fresh ‘N Fit Cuisine is here for you. Our chef prepared meals are perfect for getting rid of mealtime stress because all you need to do is heat them up.

Try one of our 7 healthy menus today and get 10% off your first order of $50 or more when you use promo code BLOGAUG1212 at checkout. (offer expires August 25, 2019)

How Many Calories Do Adults Really Need?

Many factors affect how many calories adults need. Some factors you cannot change. For example, your age and height. On the flip side, activity level is an example of something that impacts calorie needs that you can control.

Most people do not need to count calories on a daily basis. The best way to ensure that you are eating enough — but not too much — is to get in tune with your body. We all have individual hunger and fullness cues. Try to get in touch with your personal cues. They are a helpful way to determine when and how much to eat:

  • Weakness, shakiness and irritability are signs of hunger for many people.
  • Pacing yourself is the best way to assess fullness. For example, slowly eat half of your meal and then take a pause. Give your body a chance to begin to digest the food and think about how good it is to feel comfortably full and satisfied.

That said, for those who are curious about the number of calories they need, there are lots of simple ways to find out.

Go with an Estimate

Calorie needs for adult women range from 1,600 to 2,400 per day. For men, the estimates range from 2,000 to 3,000 per day. Aim for the low end of the range if you are mostly sedentary (little to no activity). If you are more than moderately active, the high end of the range is more reflective of your needs. However, as we age, our calorie needs decrease.

Side note: If you are pregnant or breast-feeding, you may require more calories. Ask your health care provider for a referral to a registered dietitian nutritionist to learn more about your nutrition needs during and after pregnancy.

Chart Your Age and Gender

Estimated caloric requirements have been determined using average heights and healthy weights for both men and women. The estimates are provided for three levels of physical activity.


Age Sedentary Moderately
19-30 1,800-2,000 2,000-2,200 2,400
31-50 1,800 2,000 2,200
51+ 1,600 1,800 2,000-2,200


Age Sedentary Moderately
19-30 2,400-2,600 2,600-2,800 3,000
31-50 2,200-2,600 2,400-2,600 2,800-3,000
51+ 2,000-2,200 2,200-2,400 2,400-2,800

Use an Online Calculator

There are many free online calculators to help you figure out how many calories you need. The National Institutes of Health Body Weight Planner allows you to calculate based on your current weight and activity level — ranging from 1.4 (sedentary) to 2.5 (very active). The tool is set for a default value of 1.6, defined as someone who does light activity. For example, for an individual with a desk job who either takes walks or goes for a bicycle ride once a week.

The calculator also lets you obtain an estimate based on a goal weight and goal activity level.

Getting Too Few or Too Many Calories?

Some people have trouble maintaining a healthy weight.  And, not all weight changes are related to how much you are eating or drinking. Health conditions and medicines, for example, can impact weight changes.

By Barbara Gordon, RDN, LD Academy of Dietetics and Nutrition

If you’re looking for assistance controlling your daily portion and calorie intake, Fresh ‘N Fit’s chefs can help. Choose either 400 or 600 calories meals from our 7 menus that include Low Carb, Paleo, Keto, Vegetarian and more.

Use offer code BLOGAUG0809 at checkout for 10% off your first order of $50 or more.

What Does It Look Like When You’re “On”?

That feeling when you have everything together and organized. How does this impact your self care, in particular, your nutrition and exercise patterns? 

When you feel on, you may find it effortless to get to the gym regularly, go grocery shopping for healthy foods, do some meal prep and eat healthy foods on a consistent basis. You may also feel so good that it’s effortless to socialize, wear nicer clothes that show off your rockin’ gym body, take time to do your hair.

That ON feeling is AWESOME. 

Now, I have an assignment for you. Make a list of what it looks like for you to be on. Take a minute to explore what it looks like when you are off. Very much the opposite to that amazing on feeling. These may be the times where you isolate yourself, wear baggier clothes and it takes much more effort to participate in healthy activities. Unfavorable foods start creeping in and the couch becomes a more attractive place to be. 

Let’s explore some behavior patterns for yourself. When you experience a stressful event, how does this impact your wellness behaviors? Do you suddenly find yourself turning to certain foods for comfort? 

It’s not often that you hear someone say, “I was really stressed, so I ate broccoli.” Nope, at that point, we often turn to comfort foods and getting to the gym may feel like a chore. Be honest – what are those comfort foods? 

Now, make a list of what it looks like for you to be off.

The brain loves patterns and it loves routine and comfort. It is easy to resort to behaviors that feel comforting and familiar when we get stressed. It’s easy to resort to things on your off list. Each time you try a new behavior, you are working on changing your brain. The challenge lies in first recognizing our patterns, and then challenging our ability to participate in behaviors that help us become more on, choosing things on that on list, even when we are off. Practicing new behaviors – the opposite action to emotion- helps to create new healthy patterns and routines. Practicing things on the on list when we are feeling off helps us to strengthen our brains and become more resilient. 

Next time you find yourself turning off, resorting to comfort foods, reaching for the baggy pair of sweats and bucket of ice cream, pull out your on list and challenge yourself to participate in one of those positive behaviors. Treat yourself well, even when you don’t feel like it. 

There is a great sense of accomplishment when you sit back and realize that you were tough enough to not fall back on old patterns that derail your health and wellness goals. By changing the way you think and react to stress, you may find that it becomes easier and more routine over time to reach for healthy foods, get to the gym, and participate in other self care activities on your on list that help to achieve long term goals, and to create a new, healthier YOU.

Source: Brandon Brigman, No Excuse CrossFit

For many, summer vacation has come to an end so it’s easy to get into a routine of being off once your busy back-to-school schedule starts up. Let the chefs at Fresh ‘N Fit Cuisine help get rid of that mealtime stress with healthy meal for our 7 different menus. It will simplify your life and you’ll get 10% off your first order when you use offer code BLOGJULY33241 at checkout.

Back To School: Teaching Your Gradeschooler Healthy Food Habits

Just like any good investment, teaching your child healthy habits now will pay off in the long run.  Kids who nibble on nutrient-rich foods from a young age are more likely to maintain those good habits later in life. Although it can be easy for families to slip into unhealthy food habits, with some practice, you can steer your child toward healthier choices.

Beyond Restriction

When you’re trying to break an unhealthy food habit, forbidding certain foods that already are in the home may lead to behavioral problems such as tantrums and sneaking food. The more you restrict a certain food, the more tempting it will be for children. That is why food should not be labeled as “good” or “bad,” nor should it be restricted. Instead, keep less nutritious food at home so kids know it’s available and they don’t have to sneak it. Ask them how eating “fun” or “play” foods such as desserts makes them feel physically and emotionally. Talk to them about how it feels to eat too much and how they can eat a satisfying amount without feeling uncomfortable.

Focus on Nutritious Foods

Be sure to have plenty of healthful alternatives available to fill the spot of any foods you may have removed from the home. Wash and cut fresh fruits and vegetables into pieces ahead of time; then, place them within easy reach in the refrigerator. Gradeschoolers feel more independent when they have options, so try keeping a snack drawer of healthier items and let them choose a food from it every day. If you want your kids to eat more fruit, offer it pre-sliced or cut in fun shapes.

Learning to Like New Foods

A carrot may not be as exciting as a cookie — at first. But take heart, stick with the plan and celebrate small victories as you make gradual changes.

Eating is a learned behavior and just as kids learn how to ride a bike by falling numerous times, they learn how to eat by trying new foods at least 15 times. If they don’t like it, no problem. Don’t force it, but try again.

As you make a commitment to healthier eating, you’ll reap some great benefits — both now and in the future. Setting up children for a lifelong habit of a healthy relationship with food will help them live a more productive and enjoyable life.

Source: Andrea Johnson, RD, CSP, LDN, The Academy of Nutrition & Dietetics

As summer vacation winds down and the busy back-to-school schedule begins, it’s easy to neglect your own nutrition when trying to focus on getting your kids to eat healthy.

That’s where Fresh ‘N Fit Cuisine can help. Let our chefs take the struggle out of meal prepping with 7 delicious menus to choose from. Try Fresh ‘N Fit today and get $20 off your first order with offer code BLOGJULY72519 at checkout.

Healthy Substitutions Make Eating Right Easy

One of my least favorite questions that I get asked is “are you on a diet?” As much as I try to give a simple “no” or “just eating healthy,” I inevitably end up going into a long explanation about balanced eating, why it’s important, and how it’s not a diet, but something that my family does all the time. 

Now, you may be wondering how is that different from dieting? Aren’t you still depriving yourself of foods that you love to eat? The answer is NO!

Balanced eating is not about deprivation, cutting out food groups, or taking the joy out of eating. Balanced eating is about finding healthy substitutions for the foods that you love. Let me give you an example. 

Imagine that your favorite food is burgers. If you go to a restaurant, you order a burger. On a Friday night at home, you want to grill burgers. Instead of giving up burgers entirely, which would set you up for failure, find a healthy substitution. 

• Replace a beef patty with a seasoned turkey burger patty
• Replace a full burger bun with a sandwich thin
• Top it with lettuce, tomato, pickles, avocado and mustard
• Replace fries with baked sweet potato fries and brussels sprouts on the side

Because you’re not giving up on your favorite food, it’s much easier for you to stay on track with those healthy habits. You won’t feel like you need a “cheat day.” There are so many other healthy substitutions that you can on a daily basis that will help you stay balanced AND satisfied:

• Vegetable noodles instead of spaghetti
• Ground turkey instead of ground beef
• Chicken, bison, and turkey burgers instead of beef burgers
• Sparkling water instead of soda
• Coconut milk instead of creamer in your coffee
• Almond milk instead of regular milk
• Almond flour instead of flour
• Unsweetened applesause instead of oil in baking recipes
• Greek yogurt instead of sour cream
• Cauliflower rice instead of white rice
• Mashed cauliflower instead of mashed potatoes

The list goes on! As you can see, you can still keep your favorite foods in your rotation with some healthy substitutions. Small substitutions really add up to big changes in body composition. This is why losing weight or body fat should never be related to “being on a diet” or “deprivation.” It is about finding ways to build healthy habits over the long term. 

I challenge you to find one food that you like to eat and find a healthy substitution for it. Only eat that substitution for one full month. Now, how do you feel about that food?

Source: Brandon Brigman, No Excuses CrossFit

If you’re looking to start adding healthy substitutions in your meals, Fresh ‘N Fit Cuisine can help. In many of our meals, our chefs use ingredients like almond flour, cauliflower rice, zucchini noodles, bison and turkey.

Try one of our 7 healthy menus today and get 10% off your entire first order of $50 or more when you use promo code BLOGJULY0717 at checkout. (offer expires 9am, July 19, 2019)

The Ups and Downs Of A Weight Loss Journey

By: Star Reid
Thinking back to when I started this weight loss journey, I gave myself every excuse in the book as to why I couldn’t lose weight. I now understand that the things I told myself are all part of the negative mental game that unfortunately a lot of people play with themselves. As a result, that type of thinking ends up holding you back from being the best that you can possibly be.

When I started, my goal was to lose weight. And for me, at that time, it was the hardest thing in the world to do. But throughout my journey, the thing that made the biggest difference was having Fresh ‘N Fit Cuisine’s meals. By giving me everything I needed nutrition-wise to lose weight, all I had to do was just stick to the program and follow a simple equation: burn more calories than I take in.

After being on Fresh ‘N Fit for some time, I began to see results. These were REAL results, so my focus changed not to just losing weight but losing weight WHILE gaining muscle. I began doing CrossFit. Another important factor I should mention that has helped me out greatly was that I started working out with a friend who coached me with my weight training. After several months, I began to see muscle definition. Once I got some momentum, seeing the fruits of my labor only motivated me to continue.

As I started to lift more, I was hungrier and had to eat more. Even though I did gain a few pounds, I was able to keep it in check for the most part. I was actually proud of myself for eating more, gaining a few pounds, and not beating myself up about it. Because Fresh ‘N Fit’s meals are calorie and portion controlled, it was a lot easier to not overeat. And when I did eat a little extra, it was protein, like eggs, or some fruit to satisfy my sweet tooth.

My journey has been filled with ups and down but I have gained a better understanding of my body as it’s related to nutrition. At one point, my job put me on split shift for an entire month. During that time, I wasn’t able to weight train with my friend. To my amazement, I actually lost about 10 lbs. because I wasn’t lifting as heavy, so I was less hungry as a result.

It was a real eye opener for me to understand how my body reacts to how often you train and eat. After I returned to my normal work schedule, I started weight training again and sure enough, I gained those 10 lbs. back. This time around, I wasn’t as upset with myself for gaining back the weight. I wanted to get stronger.

If you’ve been inspired by Star’s journey and are interested in giving meal prepping a try, Fresh ‘N Fit Cuisine can help.

Visit to see all of our chef prepared meals and if you use offer code BLOGJULYSR10 at checkout, you’ll get 10% off your first order. (Offer expires 9am, July 12, 2019)

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