Category Archives: Health

Westside Fight Night III: Fighting For A Future

For the past couple of years, the X3 Foundation has put together a charity fight night aimed at bringing awareness and raising funds for their youth mentoring programs. This year was no different and Monday Night Garage in Atlanta’s historic West End, was where it all went down on November 1st. The Garage is one of the largest breweries in Atlanta, and it was the perfect venue for a night filled with mixed martial arts, a casino, live jazz music and a gourmet VIP buffet provided by Fresh ‘N Fit Cuisine.

Established to benefit the under-served youth of westside Atlanta’s neighborhoods, the X3 Foundation’s various programs place an emphasis on fitness, health and nutrition while laying the foundation of overall personal development and character growth.

National Fighting Championship provided the action for the evening as the event was billed as NFC #122. As with all of NFC’s events, a clinic of various disciplines was on full display ranging from ju-jitsu to Muay Thai to grappling. Each fight had everyone in the packed venue off their feet cheering when each winner was announced and wincing to themselves every time a hard kick or punch was landed.

This year we were able to come together and raise more money to help further the Foundation’s mission,” said Mike Littrel, X3 Sports’ founder. “This night wouldn’t have been possible without the generous partnerships from all of our sponsors, including the wonderfully, healthy and delicious food that Fresh ‘N Fit Cuisine provided.

If you missed out on this year’s “Fighting For A Future” Fight Night, make sure to save the date in 2020. You won’t be disappointed and if you would like to learn more about the X3 Foundation and their mission, please visit their website.

Related: Complete results of NFC #122

Fresh ‘N Fit is committed to continue to work with and develop their partnership with the Foundation, specifically with their After School Enrichment program to benefit kids from various westside neighborhoods that includes: Vine City, Grove Park, Center Hill and Almond Park.

In Case You Missed It: Fresh ‘N Fit Cuisine Partners with X3 Foundation To Help Feed Atlanta’s Youth Community

Photos courtesy of X3 Foundation and NFC

Our Favorites For November: Premiere Team Fitness

Enjoy the latest installment of our ongoing series featuring some of our favorite fitness, nutrition and healthy spots around Atlanta. For November, we shine the spotlight on one of our recently added pickup locations in the Dallas area: Premiere Team Fitness. We sat down with owner, Skyler Cashion, to find out more about what makes Premiere Team Fitness unique.

Tell us a little about how you got started and what inspired you to start Premiere Team Fitness?

Skyler: All my life, I’ve enjoyed sports and healthy living but for the past 15 years, I’ve been involved in Group Fit training, private one on one training, as well as attaining pro status as a competitor in Women’s Figure and Bikini competitions.

My passion has motivated me to create a safe, positive environment where others could be inspired to reach greater fitness through living a healthy lifestyle. When I discovered the Alloy Personal Training Systems, I thought it was the perfect program that takes the best of Group Exercise and Personal Training and combines that into a format that virtually guarantees results. I love being able to transform lives.

The vision I have is to create a positive change in my community, both health-wise and through the club’s generous give-back to the community programs. So far we’ve had a large number of successful clients in the Dallas and Acworth areas.

What are the type of classes or services that Premiere Team Fitness provides to its members?

Skyler: Premiere Team Fitness is a 4,000 square foot facility that specializes in large group personal training, semi-private training and private training.  We’re the only facility in the area that gives every member a custom program tailored exactly to what each client wants and needs to work on.

You became a pickup location for Fresh ‘N Fit Cuisine earlier this year, so can you explain the importance of nutrition and additionally why you feel that Premiere and Fresh ‘N Fit are a good fit for each other.

Skyler: Physical fitness and good nutrition go hand in hand. We make nutritional recommendations that enable our customers to reach their goals. Proper nutrition is a key component to body fat loss and a healthy lifestyle. Many of our members struggle with nutrition because they don’t have the time to prepare healthy meals, and end up with non-optimum nutrition choices. Partnering with Fresh ‘N Fit fills this natural gap to supporting healthy nutrition to go along with our exercise programs.

As Skyler mentioned, fitness and nutrition do go hand in hand so give one of Fresh ‘N Fit’s 7 healthy menus a try today and if you’re in the Dallas area, make sure to select Premiere Team Fitness as a pickup location (or find the one nearest you).

Get 10% off your first order of $50 or more when you use promo code BLOG1105 at checkout. (offer expires 9am, November 8, 2019)

Enjoy a Healthy and Happy Halloween

It’s easier than ever to find fun and tasty Halloween treats that also are nutritious! Store shelves are stocked with kid-friendly favorites — containing whole grains, extra vitamin C, 100-percent fruit juice and added fiber.

Halloween also is a great time to talk with your children about mindful eating. Discuss what it feels like to savor treats. Also, tell them how they might feel if they eat too much candy at once. Explain that you’re going to spread out the candy over a period of time.

After trick or treating, have your child make a pile of personal favorites to enjoy. Agree that the rest can be donated to a local shelter or sent in a care package to those serving overseas.

No Need for Tricks — Go with Delicious, Healthy Treats

This year, consider mixing up the candy bowl with some of these items that kids will enjoy and you can feel good about serving. All of these items are available in easy to distribute snack-size packages, too.

  • Whole-grain cheddar flavored crackers
  • Fruit snacks made with 100-percent fruit with added vitamin C
  • Fruit leathers made with 100-percent fruit
  • Sugar-free gum
  • Animal-shaped graham crackers
  • Mini rice cereal treat bars
  • Cereal bars made with real fruit
  • Individual fruit cups
  • Mini 100-percent fruit juice boxes
  • Low-fat pudding cups
  • Mini bags of pretzels

Halloween Party? Don’t Get Spooked by the Smorgasbord

Don’t let foodborne illness ruin your halloween party. Make sure your Halloween party buffet of perishable scary treats isn’t out for more than two hours at room temperature. To keep cold food cold, fill bowls with ice and place dishes on top.

If possible, avoid snacks containing nuts so children with nut allergies can have a happy Halloween, too. When in doubt, non-food handouts, such as Halloween pencils, pens, stickers, tattoos and spider rings, are another option for your trick-or-treaters.

While trick-or-treating may bring you tons of candy, remember to stay safe and only enjoy factory-wrapped treats unless the person who is offering homemade treats is trustworthy. To avoid harmful bacteria that may contain Salmonella, always serve pasteurized products and avoid unpasteurized juice or apple cider. And don’t eat any raw dough or batter when preparing Halloween treats!

Source: Esther Ellis, MS, RDN, LDN, Academy of Nutrition & Dietetics

While the kids are out getting their trick-or -reat on, don’t forget that we can help you satisfy your sweet tooth, the guilt-free way, with our low calorie dessert boxes.

Give them or one of our 7 chef prepared menus a try today and get 10% off your first order of $50 or more when you use promo code BLOG103019 at checkout. (offer expires November 1, 2019)

Westside Fight Night: Fighting For The Future Of Atlanta’s Youth

On Friday November 1st, join the X3 Foundation for their 3rd Annual Westside Fight NightFresh ‘N Fit Cuisine is a proud sponsor of this formal red carpet event that will provide an opportunity for Atlanta’s most influential people to directly impact the future generations of Atlanta’s westside neighborhoods.

Guaranteed to be a night filled with entertainment, it features official National Fighting Championship fights, Vegas style casino games and beverages from Monday Night Brewing.

In addition, the Fresh ‘N Fit Cuisine chefs have donated their time and talent to prepare a delicious buffet for everyone who purchases a VIP ticket.

For additional info or to purchase tickets, click here.

Going Keto: Which Vegetables To Eat or Avoid

On a high-fat, super low-carb keto diet, lots of foods (even healthy ones!) are off the menu because they contain too many carbs.

In fact, when you have to keep your carb intake below 30 grams of net carbs per day, even certain vegetables have to go, explains Rebekah Blakely, RDN. “Even though all vegetables have health value, eating too much of some will likely push you over your carb limit.

Why Veggies Matter On Keto

Worried about their carb counts, some people avoid veggies altogether when they go keto. However, “incorporating vegetables is essential for any healthy diet because vegetables provide vital nutrients like vitamins, minerals, antioxidants, electrolytes and fiber,” explains Brittany Michels, RDN, LDN.

Since fiber, which helps us maintain a healthy gut (and stay regular), is typically found in higher-carb foods, it’s especially important for people on keto to focus on, Blakely adds. The way to do it: Load up on vegetables — well, the right vegetables.

There are two types of vegetables out there: starchy and non-starchy. “Starches are long chains of sugar molecules found in many veggies,” says Blakely. Though starches are complex carbs (meaning we break them down slower than sugar), they still raise our blood sugar. Different vegetables contain more starch than others — and while non-starchy vegetables are keto-friendly, starchy veggies? Not so much.


Since non-starchy veggies, (which include anything leafy and green) are typically low in carbs, sugar and calories — and pack fiber — they’re your go-to on the keto diet, says Blakely. In fact, you should be able to rack up your 5–10 servings of veggies a day without going overboard on the carbs.

Luckily, most vegetables that grow above the ground fall into the non-starchy category.

Spinach (1.4 grams of net carbs per cup, raw)
Rich in iron and vitamin K, this leafy green is about as low-carb and keto-friendly as it gets, says Jenna Appel, RD and certified personal trainer. Use it as a base for a serving of salmon or sauté it with olive oil to serve alongside eggs.

Eggplant (2 grams of net carbs per serving)
This Mediterranean favorite provides plenty of potassium and magnesium, along with lots of antioxidants thanks to its bright, purple color, Appel says. Roast with plenty of olive oil, salt, pepper and garlic for a satisfying side.

Romaine Lettuce (1 gram of net carbs per serving)
This crunchy, popular salad base is more than just water. In fact, romaine is rich in potassium, vitamin A and vitamin C, according to Appel.

Cauliflower (2.8 grams of net carbs per cup, raw)
Bland as it may seem, cruciferous cauliflower actually provides more than 75% of your daily vitamin C needs, says Blakely. It also brings 300 milligrams of potassium to the table. Swap riced cauliflower for regular rice to make your favorite meals more keto friendly — or roast florets in olive oil.

Asparagus (1.9 grams of net carbs per 1/2- cup, cooked)
Asparagus packs loads of different nutrients, including vitamin A, vitamin C, B vitamins (including folate) and iron. Serve a handful of spears alongside a poached egg or piece of salmon for brunch-inspired eats.

Green Bell Peppers (4.4 grams of net carbs per cup, raw)
Green bell peppers, which provide small amounts of a few minerals, contain less sugar than sweeter red peppers. Stuff them with ground meat for an easy meal or dip slices in guacamole for a snack.

Broccoli (3.6 grams of net carbs per cup, raw)
A stellar source of vitamin C and vitamin K (providing more than your daily needs in every serving), broccoli is another go-to for keto eaters. Incorporate broccoli into keto-friendly stir-fries or roast or steam it on its own.

Celery (2 grams of net carbs per cup, raw)
Made of fiber and water (with a few B vitamins and minerals thrown in), use low-carb celery to load up on your favorite high-fat dips.

Zucchini (4.6 grams of net carbs per cup, cooked)
This summer squash provides 10% of your daily magnesium needs, says Blakely. Swap zucchini noodles for pasta to save carbs while still enjoying your favorite comfort meals.

Cucumbers (3.2 grams of net carbs per cup)
Like celery, cucumbers have a high water content, so they’re just as refreshing as they are low-carb. They also make great vessels for your favorite keto dips.

Mushrooms (1.6 grams of net carbs per cup)
Technically fungi, though generally considered veggies, mushrooms provide the B vitamins niacin and riboflavin, along with the minerals potassium and selenium. Incorporate mushrooms into your keto diet by adding them to stir-fries — or even using grilled Portobellos as burger buns.

Tomatoes (1.3 grams of net carbs per ¼ cup)
Though tomatoes are technically a fruit and contain more carbs than a lot of the keto-friendly vegetables on this list, they’re worth incorporating in small amounts because of their high vitamin A and vitamin C content. Just note your portion sizes. Add diced tomatoes to guacamole or scrambled eggs — or use them to bring a pop of color to salads.


To keep keto simple, you’re best off avoiding higher-carb, starchy vegetables, says Appel. However, you can include some from time to time — as long as you keep portions small.

As a rule of thumb, keto followers should avoid vegetables grown below the ground, since they tend to be starchy. Here are six, in particular, to avoid:

Butternut Squash (10 grams of net carbs per ½ cup, baked)
Though rich in vitamin A, this popular fall vegetable contains more carbs than you might realize, says Appel.

Sweet Potatoes (20 grams of net carbs per average spud)
Another vitamin-A powerhouse, sweet potatoes rack up the carbs fast, so they’re pretty much always a no-go on keto, Appel says,

White Potatoes (27 grams of net carbs per average spud)
Even higher in carbs than their sweeter, brighter counterparts, white potatoes can throw you out of ketosis real quick, though they do provide vitamin C.

Corn (36 grams of net carbs per cup)
Sad but true: Coating corn in a thick layer of butter won’t make it any more keto-friendly — even if it does contain some fiber, says Appel.

Green Peas (16 grams of net carbs per cup)
High in fiber and a great plant-based source of protein, green peas also contain enough carbs to threaten ketosis, Appel says.

Acorn Squash (21 grams of net carbs per cup)
Another fall favorite, acorn squash contains more carbs than butternut and is more difficult to incorporate into a keto diet.

Black Beans (12.9 grams of net carbs per ½ cup)
Generally, you’re best off avoiding all beans on a keto diet, says Michels. Though high in fiber and plant protein, they still pack enough net carbs to push you over your daily allowance.

Source: Lauren Del Turco, My Fitness Pal

If you’re thinking about giving Keto a try, it’s just one of the 7 menus that Fresh ‘N Fit Cuisine offers every week with delivery to your doorstep, office or gym.

Want 10% off your first order? Contact us for a discount!

Our Favorites For October: X3 Sports

We’re starting a new ongoing series featuring some of our favorite fitness, nutrition and healthy spots around Atlanta. Please enjoy the first installment with Mike Littrel, founder of X3 Sports and the X3 Foundation. Not only does X3 have locations all around Atlanta, they recently opened a training center in Athens.

Give us a brief history of how X3 Sports got started and what inspired you to work in the fitness industry?

Mike Litrell: I grew up in a small town in Iowa working a variety of odd jobs, one of which was cleaning up my local gym a few times a week in exchange for my membership dues. It was there that I began to understand what running and taking care of a gym might entail.

After high school I moved down south to attend Georgia State University, where I earned a degree in Real Estate. I ended up working at a small boutique firm called Massell Commercial Real Estate. While there I got the chance to work with some amazing people in my office and clients that were all small business owners that needed space for their business. I realized quickly the complexities of running a business and the talent that it takes to juggle so many elements just to be in business.

My background in wrestling had led me to try kickboxing, boxing and MMA. By 2002, while working for Massell CRE, I was competing and won the WKA USA Light Heavyweight title with a 9-0 record . I really loved competition and how fit and strong my body and mind was from this. I wondered why more people didn’t train or workout this way.

It dawned on me that the average person might be intimidated to walk into any fitness place, let alone an aggressive gym, where they feel like they don’t belong especially if they didn’t have previous training which could make them feel vulnerable about their personal fitness goals.

That is when the idea of providing the style of training that empowered people, made them feel like part of a team or culture and allowed them to feel comfortable no matter where they were starting their fitness journey.

I felt that if we could start by teaching fundamental kickboxing, boxing or Jiu jitsu disguised as fitness or self-defense, then maybe we could get others to try it and have them see all the same qualities that made me fall in love with it.

Along with my innate desire to help people succeed, I had found a way to take what I loved as a hobby and make it my life’s work! Over the last 15 years I have worked, reworked and evolved to push myself and X3 Sports to be more than a fitness gym or MMA gym but into a training center. With over a decade in this industry and in our niche, I have seen lots of changes and I like to think X3 and our team are on the leading edge of making that happen for the better.

Tell us a little about what types of classes or services  that your business provides.

ML: We offer lots of group training options that range from Martial Arts and Self Defense to weight training (Power Track) and overall health training with sports minded focus.

We specialize in group fitness training classes that promote health, wellness, strength, cardio and muscle conditioning along with self-defense. We do this through sports and martial arts disciplines. If you have a target and goal that is important for more than one reason, it is more likely that you will align things in your life to get that goal. It is no different with fitness and sports. We try to understand each persons “why.” This keeps people engaged and focused on a deeper goal than just to work out. Once we do that, we can put a map together that will help you get from where you are to where you want to go. That is why we strive to live up to one of our mottos of “Real Training Real Results!” We have been voted best Kickboxing and Gym in Atlanta multiple times by numerous outlets, fitness focused groups and organizations. We change lives every day and that is something I along with Team X3 are most proud of!

You’ve been a pickup location for Fresh ‘N Fit for some time, can you provide any insight on the importance of nutrition or why you feel that your company and Fresh ‘N Fit are a good fit for each other.

ML: We saw the need early on to make sure all our members understand the importance of proper nutrition.  Without it much of what we do in the gym would be lost or take much longer to achieve.  Several years ago, while we were researching potential partners that would align with our goals of helping change people’s lives, we discovered Fresh ‘N Fit Cuisine.  With the combined expertise of Fresh ‘N Fit and X3, we have created a well-rounded solution that helps people lose weight, change their body composition,  improve overall performance and maintain a healthy lifestyle that will increase and improve lifespan, healthspan and playspan.

Fitness and nutrition do go hand in hand so give one of Fresh ‘N Fit’s 7 healthy menus a try today and make sure to select X3 Sports as a pickup location. Get 10% off your first order of $50 or more when you use promo code BLOG1009 at checkout. (offer expires October 15, 2019)

9 Fall Produce Picks That Should Be On Your Plate

The sun is setting sooner, the nights are getting cooler and wool socks are starting to sound like a cozy idea. This is the perfect time to celebrate the seasonal gems of autumn!

Pumpkin is full of fiber and beta-carotene, which provides it vibrant orange color. Beta-carotene converts into vitamin A in the body, which is great for your skin and eyes. To balance pumpkin’s sweetness, try adding savory herbs, such as sage and curry. 

Beets are edible from their leafy greens down to the bulbous root. The leaves are similar to spinach and are delicious sautéed. The red color in beets is caused by a phytochemical called betanin, making beet juice a natural alternative to red food coloring. Beets are rich in naturally occurring nitrates and may help to support healthy blood pressure. Roasting or steaming beets whole takes the fuss out of peeling — the skin easily slides off after cooking. They also are delicious raw, shredded and tossed in salads or thinly sliced and baked into chips.

Sweet Potato
Sweet potatoes charge ahead of white potatoes in terms of fiber and vitamin A. Sweet potatoes also are an excellent source of potassium and vitamin C. Try them as a breakfast side dish, or serve them at any meal. 

Spaghetti Squash
Spaghetti squash is a fun, kid-friendly vegetable that is a lower-calorie and gluten-free alternative to grain-based pasta. Cut it in half to reveal a pocket of seeds; scoop those out and pop the two halves into the microwave or oven and cook until tender. Scrape a fork into the flesh and spaghetti-like strands appear! Voilà! Toss with pesto or marinara sauce for a quick veggie side dish.

Kale — we can’t get enough of this luscious leafy green and with good reason. Kale is a nutrient powerhouse. It tastes sweeter after a frost and can survive a snowstorm. If you plant kale in your garden, you can dig it out of the snow and serve fresh salad in January! One cup of raw kale has only 8 calories and is loaded with vitamins A, C and K as well as manganese. Kale is great sautéed and cooked in soup, but also is excellent raw in salad; simply remove tough stems, slice into thin slivers and pair with something a bit sweet such as carrots or apples. One advantage of using kale for your leafy greens is that you can add your dressing ahead of time; the kale becomes more tender and delicious, not wilted.

When we can buy fruits year-round, we tend to forget they do have a season. However, pears are the most delicious in the fall when they’re at their peak. Pears are unique in that they do not ripen on the tree; they will ripen at room temperature after they’re picked. How do you know when they are ready to eat? Check the neck! If the fruit near the stem gives to a little pressure, it is ripe. There are a wide range of pear flavors and textures. And, just like apples, some are excellent eaten fresh while others are best cooked or canned for the winter. Try pears on the grill, poached in red wine, tucked into a panini, pureed into soup or a smoothie, or simply sliced with cheese and wine. If you eat the peel too, one medium pear has 6 grams of fiber.

Okra commonly is fried, but also is wonderful in more nutritious dishes. Around the world, chefs cherish the thickening properties of the seed pods in dishes from Louisiana gumbo to Indian curries and other stews. If you wish to minimize the thickening property, try okra briefly stir-fried. The pods are high in vitamins K and C, a good source of fiber and folate and low in calories. At the market, look for pods that are no longer than 4 inches and are bright green in color and firm to the touch.

Parsnips are cousins to carrots — they have the same root shape but with white flesh. They’re typically eaten cooked, but also can be eaten raw. One-half cup of cooked parsnips is full of fiber (3 grams) and contains more than 10 percent of the daily values of vitamin C and folate. Try these pale beauties roasted, pureed into soup or mashed. You can even top a shepherd’s pie with mashed parsnips instead of the traditional mashed potatoes!

Fall is the time to get to know these tart berries and their wealth of nutritional benefits. Cranberries may help protect from urinary tract infection. They contain a compound called proanthocyanidin which may prevent harmful bacteria from sticking to your bladder wall. Fresh and dried cranberries pair well with a variety of meats and poultry. Fresh cranberries can be eaten raw but often are cooked. Dried cranberries are delicious in grain and vegetable salads and make a healthy snack on the go.

Source: Holly Larson, MS, RD, Academy of Nutrition & Dietetics

Fresh ‘N Fit’s new Fall meals are here and feature all of your seasonal favorites like our Pumpkin Ginger Soup, our Herb Roasted Turkey with Sauteed Squash and our Turkey Salad with Sweet Potato Wedges.

Try one of our 7 healthy menus today and get $20 off your first order of $50 or more when you use promo code BLOG1003 at checkout. (offer expires October 8, 2019)

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