Category Archives: Health

Moms, Take Care Of Yourself!

push-ups-888024_1920
Moms have a lot on their plate with kid activities, home life, work and preparing meals just to name a few.  With all that moms have to do in a day it’s important to take care from the inside out.  Here are some healthy tips to help you keep up with life’s daily demands:

Is Good Fuel Going In?

Is your plate filled with lots of color coming from vegetables and fruits?  Aim for at least half your plate of veggies, a handful of lean protein and some fruit or other complex carbohydrates like a sweet potato, quinoa or brown rice.

Are You Sweating?

Getting daily exercise is just as important as eating healthy to keep your body a lean machine. Aim for at least 30 minutes of activity such as walking, running, biking, yoga, strength training or swimming.

Staying Hydrated?

Drinking half your body weight in ounces of water is crucial for digestion, skin and hair health, weight regulation and flushing out toxins among other things.

Getting Your Sleep?

As a mom, you may be the last to get your zzzz’s but it’s just as important for you to get at least 7 or more hours each and every night to feel your best and keep up with everything.

Taking “Me” Time?

Again, we tend to put ourselves last when it comes to taking time to do things we love.  Got a hobby you haven’t touched in a while? Need a spa day? Night away with friends?  Reading a book?  Don’t forget to put away some time each and every day to recharge and have a quiet moment.


With summer vacation quickly approaching, now is the perfect time to get started with some locally prepared, macro based meals from Fresh ‘N Fit Cuisine. Use promo code MAYBLOG20 to get $20 off your first order at checkout.

Advertisements

New Meals For The Week Of May 21st

Fresh_n_Fit_051518_email
With summer vacation quickly approaching, now is the perfect time to get started with some locally prepared, macro based meals from Fresh ‘N Fit Cuisine. With over 300 meals to choose on 7 different menus, you’ll never experience mealtime boredom again.

Enjoy these new clean and healthy meals as well as dozens more and we’ll give you 10% off  your first order when you use promo code MAYBLOG10 at checkout.


Dinner
  • Montreal Steak Topped with a Salsa Verde Served Over a Medley of Swiss Chard, Spinach and Grape Tomatoes. Herb Roasted Yukon Gold Potatoes on the Side.
    kcal: 398  |  P: 44g  | C: 31g  | F: 11g
  • Chicken Tamale Pie Made with Diced Chicken, Onions, Peas, Cheddar Cheese and Eggs. Served with Red Rice and Chili Spiced Pinto Beans.
    kcal: 376  |  P: 34g  | C: 44g  | F: 6g

 

VEGETARIAN

Dinner

  • Asian Loaf Made with Veggie Crumbles, Green Onions, Ginger and Celery Served Over Brown Rice. Edamame Succotash on the Side.
    kcal: 421 |  P: 22g  | C: 61g  | F: 10g

  • Ginger Peanut Chicken Made with Gluten Free Soy Sauce, Garlic, Red Pepper Flakes, Cilantro and Rice Wine Vinegar. Served Over an Asian Vegetable Medley.
    kcal: 384 |  P: 36g  | C: 20g  | F: 18g
Dinner
  • Citrus and Rosemary Braised Chicken Thighs Made with Garlic and Lemons Served with a Vegetable Medley of Green Beans, Carrots and Mushrooms.
    kcal: 387 |  P: 31g  | C: 25g  | F: 17g

Lunch
  • Roasted Chicken Cobb Salad Made with Italian Herb and Garlic Seasoned Chicken Breast, Scrambled Egg White & Tomato, Spring Mix, Carrots, Red & Green Onions. Served with Avocado Ranch Dressing Made with Anchovies, Mayo and Bacon.
    kcal: 410 |  P: 40g  | C: 22g  | F: 15g
Dinner
  • Turkey Salisbury Steak with a Mushroom Gravy Served Over a Cauliflower Mash. Mixed Vegetables on the Side.
    kcal: 350 |  P: 45g  | C: 27g  | F: 7g
  • Sweet Potato Flavored BBQ Chicken Thighs Made with Cayenne, Organic Apple Juice, Caramelized Onions and Tomatoes. Served with a Butternut Squash Casserole Made with Mushrooms, Garlic, Onions and Coconut Milk. Green Beans and Portabella Mushrooms on the Side.
    kcal: 402 |  P: 38g  | C: 30g  | F: 15g

  • kcal: 626  |  P: 41g  | C: 9g  | F: 5g
  • Ancho Rubbed Pork Tenderloin Served Over Radishes & Asparagus Topped with Toasted Pumpkin Seeds and a Chili Lime Saffron Sauce Made with Cream.
    kcal: 646  |  P: 37g  | C: 10g  | F: 6g
  • kcal: 673  |  P: 31g  | C: 9g  | F: 6g
  • Herb Crusted Petite Tenderloin Served with Ancho Riced Cauliflower & a Chimichurri Sauce Made with Kale, Fresh Herbs, Garlic, Lime Juice & Olive Oil.
    kcal: 634  |  P: 32g  | C: 9g  | F: 5g
  • Italian Turkey Meatballs Made with Parmesan & Rosemary Served Over Italian Spaghetti Squash with Marinara Sauce & Topped with Toasted Pine Nuts.
    kcal: 658  |  P: 30g  | C: 11g  | F: 8g

 Enjoy these new clean and healthy meals as well as dozens more and we’ll give you 10% off  your first order when you use promo code MAYBLOG10 at checkout.

New Meals For The Week Of May 14th

Fresh_n_Fit_051018_email
Does your daily routine involve eating healthy with a little bit of exercise mixed in? If it does, then you’re already ahead of the curve, but if it doesn’t then why not leave the meal prep to our chefs.

Enjoy these new clean and healthy meals as well as dozens more and we’ll give you $20 off  your first order when you use promo code MAYBLOG20 at checkout.


HEALTHY MIX
Breakfast
  • Low Fat Greek Yogurt Parfait with Walnuts, Coconut and Blueberries. Chicken Apple Sausage Link and Hard Boiled Egg on the Side.
    kcal: 423  |  P: 24g  | C: 26g  | F: 25g
  • Portabella Baked Eggs Made with Portabella Mushrooms, Sun Dried Tomatoes and Fresh Herbs Served with Chicken Sausage Link and Fresh Fruit.
    kcal: 380  |  P: 29g  | C: 40g  | F: 12g
Lunch
  • Roasted Portabella, Onion, Gorgonzola, Arugula and Chicken Filled Wheat Pita Pocket. Served with Rosemary and Lemon Infused Roasted Potatoes.
    kcal: 378 |  P: 27g  | C: 48g  | F: 10g
  • Beef Tacos with Whole Wheat Tortillas, Low Fat Cheddar Cheese and a House Made Pico de Gallo Sauce. Served with Low Fat Refried Beans and Lite Sour Cream.
    kcal: 417  |  P: 27g  | C: 47g  | F: 14g
  • Mushroom Ravioli Topped with a Low Fat Gorgonzola Cream Sauce with Toasted Walnuts and Caramelized Shallots. Served with a Fresh Vegetable Blend.
    kcal: 415  |  P: 18g  | C: 51g  | F: 17g
Dinner
  • Oven Roasted Honey Dijon Turkey Breast Over Apple Cornbread Stuffing. Served with a Side of Ginger Glazed Carrots.
    kcal: 415  |  P: 21g  | C: 45g  | F: 18g

 

VEGETARIAN
Breakfast

  • Scrambled Eggs with Boursin Cheese and Chives. Wheat Biscuit, Butter and Veggie Sausage Link on the Side.
    kcal: 400 |  P: 25g  | C: 31g  | F: 18g

Lunch

  • Mushroom Ravioli Topped with a Low Fat Gorgonzola Cream Sauce with Toasted Walnuts and Caramelized Shallots. Served with a Fresh Vegetable Blend.
    kcal: 415 |  P: 18g  | C: 51g  | F: 17g

Dinner

  • Meatless Lasagna with Veggie Crumbles, Marinara Sauce, Celery, Onions, Ricotta, Mozzarella and Parmesan Cheese. Italian Roasted Vegetables on the Side.
    kcal: 415 |  P: 18g  | C: 51g  | F: 17g

Breakfast
  • Pineapple & Turkey Sausage Bites Served with Baked Eggs and Fresh Fruit on the Side.
    kcal: 398 |  P: 47g  | C: 21g  | F: 13g
Lunch
  • Blackened Catfish Fillet Served with a Cajun Slaw and Red Beans. House Made Remoulade on the Side.
    kcal: 383 |  P: 27g  | C: 17g  | F: 17g
Dinner
  • Chimichurri Skirt Steak Made with Garlic, Cilantro, Jalapenos and Red Onions Served with Red Cabbage and Butternut Squash. Steamed Broccoli on the Side.
    kcal: 442 |  P: 32g  | C: 20g  | F: 27g

Lunch
  • Thai Chicken Thighs Made with Curry Powder, Bell Peppers, and Coconut Milk. Served with Nappa Cabbage. Fresh Mango Salsa on the Side.
    kcal: 395 |  P: 35g  | C: 28g  | F: 22g
Dinner
  • Tomato Basil Baked Cod Served Over Italian Seasoned Butternut Squash Mash. Spinach, Yellow Squash, Garlic and Grape Tomato Medley on the Side.
    kcal: 390 |  P: 33g  | C: 30g  | F: 16g

Enjoy these new clean and healthy meals as well as dozens more and we’ll give you $20 off  your first order when you use promo code MAYBLOG20 at checkout.

Keeping Corporate Wellness Simple

Email Header 05_08_18
By: Julia Lott, MS, RD, LD, Fresh ‘N Fit Cuisine
Wellness is a process of growth and change.  It is a state of total well-being for your mental, physical and social health.  By definition, wellness is actively pursuing the goal of total well-being.  Therefore, corporate wellness can help employees improve their total well-being.  Improved well-being, promotes productivity, innovation, and job satisfaction.

Sounds pretty amazing right?  A corporate wellness program can be successful, when it provides employees with a simple approach.  People are very busy in their personal and professional lives.  However, as we all know health and well –being should be a top priority.  For that reason, having a corporate wellness program that is simple can help retain employee involvement as well as increase participation.

Here are some important factors to consider when trying to improve participation and maintain involvement in a wellness program:

Accessibility

Providing employees with simple ways to track improvement and learn about ways to improve health and well-being.   Additionally, it’s important to have access to break room areas and healthy food options.  Luckily, Fresh n’ Fit Cuisine can offer discounts to employees and onsite delivery options as well.

Communication 

Employees should know who their point of contact is, if they have questions regarding the wellness program.  Additionally, it is important to communicate with employees on what incentives and special offers they may be able to take advantage of, by participating in the program.  Many times, employees will have more accountability, when they have created a relationship with their wellness coordinator/coach.

Health Assessments and Screenings

Periodic health assessment screenings allow employees to learn about their current health status.  Many times employees may not take the time to schedule yearly wellness appointments.  Therefore, participating in screenings can prevent employees from eventually paying high dollar amounts for medical care that could have been avoided; and lost productivity in the workplace.

Health and Nutrition Education 

Knowledge is power!  Arming your employees with dependable health and well-being information and making it easily accessible is irreplaceable.  Publishing weekly articles on health and wellness, providing lunch and learns, and promoting physical activity are all excellent channels on endorsing health and nutrition education.   Fresh n’ Fit Cuisine offers both lunch and learns and participation in health fairs to improve employee wellness participation.  By providing lunch and learns, employees can learn about trending health related topics.  Furthermore, offering health fairs is a great way to pass along program wellness program information.


Interested in finding out more our Fresh ‘N Fit Cuisine’s Corporate Wellness program? Or if you want to try Fresh ‘N Fit Cuisine’s macro-based meals, we’ll give you $20 off  your first order when you use promo code MAYBLOG20 at checkout!

Fresh ‘N Fit Cuisine’s Weight Loss Journeys: Star Reid

Weight Loss Journeys_ Star Reid (1)

This week in our latest installment of our Weight Loss Journeys series, we check in with Star Reid.  Star, who is an avid motorcycle racer/rider, has struggled to lose weight over the past couple of years and after getting into a motorcycle accident last year, it became even more difficult. In spite of that, she eventually realized that the only thing that was holding her back was herself.

She began her journey with our Healthy Mix menu but unfortunately wasn’t able to stick with our portion sizing and began eating more “comfort” foods throughout the day. Also drinking a lot of empty calorie beverages like soda and sweet tea sabotaged her efforts as well.

star01

Last December, she switched to our Low Carb menu and started working out regularly at her local gym. She explains, “I’ve really never been a healthy eater. I love french fries, pizza, chinese take-out…but something changed when I started ordering Fresh ‘N Fit’s Low Carb menu.” She made a promise with herself that she would stick to eating the Low Carb meals and say goodbye to all of the comfort food she loved.

She adds, “Changing my diet and taste palette were two of the biggest challenges I’ve faced. But now that I’ve done that, I’ll definitely keep them forever! I wouldn’t not have been able to do that with my Fresh ‘N Fit Cuisine meals!

star

Initially, she thought that she lacked the discipline to stay on a low carb diet for any substantial amount of time, but Star has been proving herself wrong again and again. She explains, “My body feels so much better since I’ve been on Fresh ‘N Fit’s meals. It’s like I’m fueling my body to actually work instead of just feeding it useless, unhealthy food that it doesn’t need.” And all of that focus and commitment has paid off because since being on our Low Carb meals, she has lost a total of 35 lbs!

Seeing the results of her hard work and dedication has allowed Star to remain motivated, so let her be the amazing inspiration that you need today by giving her a follow on Instagram to follow her continued progress.


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

When you do, make sure to use promo code WAYTOGOSTAR20 at checkout for $20 off your first order.

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

New Meals For The Week Of May 7th

Fresh_n_Fit_050118_email

Make today be your first step towards being your best! Choose from our 7 clean and healthy menus that are available as Individual Meal Plans or as Single Meals.

Enjoy these new clean and healthy meals as well as dozens more and we’ll give you $20 off  your first order when you use promo code MAYBLOG20 at checkout.


HEALTHY MIX
Breakfast
  • Zucchini, Mushroom & Roasted Red Pepper Frittata Topped with Cheddar Cheese. Served with Cheesy Hash Browns and Turkey Sausage Link on the Side.
    kcal: 400  |  P: 33g  | C: 33g  | F: 15g
  • Peanut Butter Flax Granola Breakfast Bar Made with Chocolate, Sunflower Seeds, Coconut and Almonds Served with Low Fat Greek Yogurt with Fruit on the Bottom and Turkey Sausage Links.
    kcal: 384  |  P: 37g  | C: 37g  | F: 10g
Lunch
  • Shrimp Po’Boy Served on a Whole Wheat Hoagie Roll with Lettuce, Onion and a House Made Remoulade. Red Beans and Brown Rice on the Side.
    kcal: 382  |  P: 22g  | C: 48g  | F: 11g
  • Chicken Caesar Salad with Cherry Tomatoes and Parmesan Croutons. Served with Lite Caesar Dressing.
    kcal: 380  |  P: 34g  | C: 19g  | F: 18g
  • Mediterranean Farfalle Made with Artichoke, Sundried Tomato and Capers Served with Garlic Cheese Bread.
    kcal: 402  |  P: 18g  | C: 69g  | F: 7g
Dinner
  • Braised Beef Marsala Served Over a Parmesan and Mushroom Risotto. Cannellini Beans and Fresh Steamed Kale on the Side.
    kcal: 415  |  P: 31g  | C: 44g  | F: 12g
  • Beef Meat Loaf with Caramelized Shallots Over Mashed Yukon Gold Potatoes. Served with Cheesy Broccoli and an Herbed Gravy on the Side.
    kcal: 396  |  P: 41g  | C: 29g  | F: 14g

VEGETARIAN
Breakfast

  • Zucchini, Mushroom & Pepper Frittata Served with Cheesy Hash Browns. Veggie Sausage Link on the Side.
    kcal: 409 |  P: 31g  | C: 34g  | F: 16g
  • Peanut Butter Flax Granola Breakfast Bar Made with Chocolate, Sunflower Seeds, Coconut and Almonds Served with Low Fat Greek Yogurt with Fruit on the Bottom & Veggie Sausage Links.
    kcal: 399 |  P: 32g  | C: 43g  | F: 13g

Lunch

  • Mediterranean Farfalle Made with Artichokes, Sun Dried Tomatoes and Capers Served with Garlic Cheese Bread.
    kcal: 402 |  P: 18g  | C: 69g  | F: 7g
  • Risotto Cake Served with Wilted Spinach and Tomato Concasse Seasoned with Basil, Garlic and Black Pepper.
    kcal: 416 |  P: 19g  | C: 71g  | F: 7g

Breakfast
  • Ratatouille Eggs Made with Tomatoes, Zucchini, Yellow Squash, Basil and Bell Peppers. Served with Pork Sausage and Fresh Fruit on the Side.
    kcal: 398 |  P: 37g  | C: 23g  | F: 20g
  • Peaches and Cream Oatmeal Made with Walnuts, Cinnamon and Brown Sugar. Served with Canadian Bacon and a Boiled Egg.
    kcal: 385 |  P: 17g  | C: 24g  | F: 24g
Lunch
  • Tuna Salad Made with Lemon, Tomatoes and Lite Mayo Over Romaine Lettuce. Served with a Spinach Side Salad and Raspberry Vinaigrette.
    kcal: 394 |  P: 45g  | C: 21g  | F: 15g
  • Beef Coconut Curry Made with Ground Beef, Onions, Garlic, Coconut Milk and Thyme Served over Roasted Butternut Squash. Mixed Green Salad with Grape Tomatoes, Red Onions & Sunflower Seeds and Raspberry Vinaigrette on the Side.
    kcal: 418 |  P: 37g  | C: 26g  | F: 18g
Dinner
  • Beef Meat Loaf Made with Fresh Onions, Garlic, Green Peppers, Worcestershire Sauce and Eggs. Served with Steamed Broccoli Topped with a Low Fat Cheese Sauce.
    kcal: 398 |  P: 50g  | C: 17g  | F: 13g
  • Miso & Maple Glazed Salmon Over Carrots, Mushrooms, Spinach and Red Onions. Served with Sesame Broccoli on the Side.
    kcal: 416 |  P: 47g  | C: 20g  | F: 19g
Lunch
  • Ginger Peach Glazed Salmon with an Asian Vegetable Medley on the Side.
    kcal: 370 |  P: 36g  | C: 27g  | F: 10g
  • Jerk Turkey Breast Topped with Grilled Peppers and Onions. Fresh Mango Pineapple Salsa and Plantains on the Side.
    kcal: 350 |  P: 39g  | C: 37g  | F: 6g
Dinner
  • Chicken Tikka Masala Made with Onions, Chilis, Garlic, Coconut Milk, Ginger, Garam Masala, Tomatoes and Green Bell Peppers Topped with Cilantro. Served with Cauliflower Rice and Vegetable Medley on the Side.
    kcal: 415 |  P: 34g  | C: 21g  | F: 22g

Enjoy these new clean and healthy meals as well as dozens more and we’ll give you $20 off  your first order when you use promo code MAYBLOG20 at checkout.

New Meals For The Week Of April 30th

Fresh_n_Fit_042418_email
Are you excited for Summer vacation yet? If not, then it’s time to start living the healthy Fresh ‘N Fit life with our macro-based meals.  We’ll have you eating and feeling better in no time!

Enjoy these new clean and healthy meals as well as dozens more and we’ll give you 10% off  your first order when you use promo code APRIL10BLOG at checkout.


HEALTHY MIX
Breakfast
  • Blueberry Oatmeal with Cinnamon and Almonds. Served with Turkey Sausage Links and Hard Boiled Eggs.
    kcal: 385  |  P: 30g  | C: 26g  | F: 16g
Lunch
  • Jalapeno Egg Salad Made with Low Fat Mayo Served with a Multi Grain Sandwich Round. Spinach Salad with Goat Cheese, Cranberries, Sunflower Seeds and Raspberry Vinaigrette on the Side.
    kcal: 422  |  P: 22g  | C: 34g  | F: 23g
Dinner
  • Tamale Pie Made with Ground Beef, Tomatoes, Peppers, Cilantro, Onions and Cheese Topped with a Cornbread Crust. Served with Low Fat Sour Cream, Salsa and Stewed Pinto Beans on the Side.
    kcal: 384  |  P: 33g  | C: 27g  | F: 15g

VEGETARIAN
Breakfast

  • Blueberry Oatmeal with Cinnamon Almonds Served with Veggie Sausage Link and Hard Boiled Egg.
    kcal: 425 |  P: 27g  | C: 42g  | F: 18g
  • Coconut Muffin Made with Almond Milk, Honey and Greek Yogurt. Served with Hard Boiled Egg and Veggie Sausage Patty on the Side.
    kcal: 401 |  P: 22g  | C: 45g  | F: 14g

Lunch

  • Southwest Tacos Made with Veggie Crumbles and a Creamy Chili Sauce on Whole Wheat Tortillas. Served with Baja Slaw and Pinto Beans.
    kcal: 416 |  P: 25g  | C: 57g  | F: 11g

Dinner
  • Rum & Cinnamon Glazed Shrimp with a Mango Chutney. Served with Island Beans Made with Cilantro, Peppers and Coconut Milk. Caribbean Cole Slaw on the Side.
    kcal: 394 |  P: 33g  | C: 25g  | F: 12g
Lunch
  • Bruschetta Cod with a Roasted Red Pepper Sauce Served with a Sweet Potato Mash. Fresh Asparagus on the Side.
    kcal: 377 |  P: 39g  | C: 38g  | F: 8g
Dinner
  • Salmon Topped with a Thai Green Sauce Made with Lime, Garlic, Crushed Red Pepper, Red Onions and Cilantro. Served with Ginger Mango Butternut Squash Puree. Portabella Mushrooms, Roasted Red Pepper & Asparagus Medley on the Side.
    kcal: 411 |  P: 49g  | C: 28g  | F: 12g

Enjoy these new clean and healthy meals as well as dozens more and we’ll give you 10% off  your first order when you use promo code APRIL10BLOG at checkout.

« Older Entries