Category Archives: Health

How To Support A Healthy Immune System

Vitamin C, or ascorbic acid, is a water-soluble vitamin well known for its role in supporting a healthy immune system. Because your body cannot make vitamin C, it must come from the foods you eat every day.

Research shows vitamin C is essential for the growth and repair of tissue all over the body. Vitamin C helps heal wounds and repair and maintain healthy cartilage, bones, teeth and skin. As an antioxidant, vitamin C fights free radicals in the body which may help prevent or delay certain cancers and heart disease, and promote healthy aging. Vitamin C also seems to reduce the progress of cartilage loss in those with osteoarthritis. Though it may not keep you from catching a cold, there is evidence that high doses of vitamin C may decrease the length of cold symptoms by as much as one to one-and-a-half days for some people.

Sources of Vitamin C are abundant and extend well beyond the ever-popular orange or orange juice. Many fruits and vegetables supply this vital vitamin. Sources of Vitamin C include citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts and kiwifruit, among others. You can enjoy these foods raw or cooked, but it’s important to note that fruits and vegetables lose Vitamin C when heated or stored for long periods of time. To get the most nutrients, eat them as soon as possible after shopping and consider steaming or microwaving vegetables for short periods of time to limit nutrient loss.

Vegetarians may be especially interested to know that Vitamin C helps the body to better absorb non-heme iron — the kind from plant foods such as beans, spinach and quinoa. To get this benefit, combine Vitamin C-rich foods with iron-rich plant foods in the same meal. For example, combine black beans and salsa or create a flavorful spinach salad with strawberries and mandarin oranges.

Source: Marisa Moore, RDN, LD, The Academy of Nutrition & Dietetics


It doesn’t matter if you’re ordering meals for yourself, your partner or for your elderly parents, Fresh ‘ N Fit delivers immunity boosting meals to just about everywhere in Atlanta. Use offer code BLOGMAR30 at checkout to get 10% off your first order as well as 50% off home delivery.

Healthy Meals Delivered To Your Home…Safely

Although it seems that so many things are uncertain right now, Fresh ‘N Fit Cuisine is still open for business and we will continue to do our part by making sure that you have healthy meals delivered safely to your home.

Each day, countless health and food safety protocols are followed in our kitchen, with our culinary team and on our delivery vans and because many of our pick up locations have been forced to temporarily close we have expanded our home delivery areas.

If your zip code comes up as unavailable on our delivery page, please contact Customer Service at 678-208-0341 for additional options.

To better serve you as we navigate through these interesting times, we have temporarily stopped production of the following items:

  • hCG Diet Approved Meals
  • Fresh Extras
  • Dessert Boxes
  • Snack Packs

Focusing on our core menus will allow our chefs to maintain the quality of our meals that you’ve come to expect from us.

Above all, Fresh ‘N Fit is here for you. Stay healthy and safe.


If you need to get healthy meals delivered to your home, use offer code BLOG24MAR20 at checkout to get 10% off your order.

Staying Healthy And Safe

Fresh ‘N Fit is committed to helping you not only stay healthy, but safe. There are many things you can do to protect yourself and your family which includes limiting your exposure of being out-and-about.

Since we’ve received an overwhelming amount of requests for immunity boosting meals, we’ve decided to list a few of our favorite “wellness meals” from next week’s menus:

Healthy Mix: Chicken & Wild Rice soup served with a Waldolf Salad. This classic dish is high in vitamin B6, which is necessary to help protect you from getting sick as well as keeping your brain and nervous system healthy.

Vegetarian: Hungarian Tofu Paprikish with Sauteed Spinach
Paleo: Blackwing Farms Bison Burger with Wild Mushrooms and Sweet Potato Hash.
Both of these meals are packed with vitamin C and antioxidants, which play a big role in your immune system’s ability to fight illness.

Keto: Creamy Garlic Chicken Breast served over Swiss Chard, Spinach and topped with sunflower seeds. The ingredients in this delicious meal are full of powerful antioxidants like vitamin E, magnesium and phosphorus.


Of course, there are dozens more on each menu so if you want to give them a try, use offer code BLOG10MAR20 at checkout to get 10% off your first order. (Offer expires 9am, March 13, 2020)

4 Things To Help Keep Your Heart Healthy

As Heart Health Month comes to an end it’s important to remember that good nutrition and lifestyle play big roles in keeping your heart healthy. You can decrease your risk of heart disease by making smart food choices. Fill up on fiber-rich whole grains, fruits, vegetables, beans and lentils. Choose plant-based fats, such as avocado, nuts, seeds and olive oil, instead of animal-based fats such as butter. Read on to learn more about ways to protect your heart.

Fruits and Vegetables Matter

Focus on eating more plant-based foods, such as vegetables and legumes, and fewer meats high in saturated fat. Not only are fruits and vegetables low in calories and high in dietary fiber and antioxidants, they can help keep blood pressure in check. High blood pressure is a major risk factor for heart attack and stroke. What makes fruits and veggies so good? They are packed with potassium, a mineral that has been shown to lower blood pressure in clinical studies.

The recommended amount of potassium for adult men is 3,400 milligrams per day. Choose foods first as a source of potassium and always check with your health care provider before taking any supplements. Include at least 2 cups of fruit and 2½ to 3 cups of vegetables daily to help with your potassium intake. Great picks to help you reach this goal include tomatoes, spinach, potatoes, bananas and squash.

Fat Matters for the Heart

The amount and type of fat you eat makes a difference. Research has found that saturated fat may have negative effects on heart health. The 2015-2020 Dietary Guidelines for Americans recommend limiting the amount of saturated fat you consume. Foods such as bacon, red meat, butter and ice cream contain saturated fat. Current recommendations also include avoiding trans fats or partially hydrogenated oils. These fats can clog arteries and raise cholesterol levels. Trans fats can be found in commercial baked goods and fried foods.

Replacing sources of saturated fats and trans fats with unsaturated fats has been shown to be beneficial for overall cardiovascular health. Foods including olive oil, canola oil, avocados, walnuts and almonds contain unsaturated fat, which may help cholesterol levels by raising “good” HDL cholesterol and lowering “bad” LDL cholesterol.

Omega-3 fatty-acids, a type of unsaturated fat, have been found to be helpful in preventing sudden death from heart attacks. Fatty fish, such as salmon, mackerel, tuna and herring, contain two types of omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Another type of omega-3 fat, alpha-linolenic acid (ALA) also provides cardiac benefits. Flaxseeds and walnuts contain ALA. Include 2 tablespoons of ground flaxseed or 1 ounce (about a small handful) of walnuts on a regular basis to increase your ALA intake.

Physical Activity Does the Heart Good

Aim for at least 2 hours and 30 minutes of moderate-intensity, aerobic activity throughout the week and ideally on most days of the week. Simple activities make a difference. This includes walking, jogging, biking and dancing. Participate in strength training, such as weightlifting, at least two times per week. Remember to incorporate balance and flexibility exercises, too.

Prioritize Stress Management

Even if you eat right and exercise regularly, poorly managed stress can wreak havoc on your health. Getting enough sleep, practicing relaxation techniques and nurturing relationships are healthy habits that can help protect you from the harmful effects of stress.

Source: Sarah Klemm, RDN, CD, LDN, Academy of Nutrition & Dietetics


If you need a little help in the kitchen preparing heart healthy meals, let the Fresh ‘N Fit chefs lend a hand.

Use offer code BLOG25FEB20 at checkout to get 10% off your first order. (Offer expires 9am, February 28, 2020)

Why It Matters To You Part 1: GMOs and Humanely Raised Products

Knowing what’s in the food you eat and how it is produced is always the best first step to becoming more health conscious. Whether it’s trying to avoid foods that contain antibiotics or GMOs, reading labels and then deciphering the various symbols and logos can seem a bit overwhelming.

Over the next few months, our new Why It Matters To You series will focus on some of the more commonly used food industry-related terms and how they apply to our meals.

In the first installment, we look into GMOs and what it means when something is humanely raised.

  1. GMO (genetically modified organisms) – According to the World Health Organization, GMOs can be defined as organisms (plants, animals or microorganisms) whose genetic material has been artificially manipulated in a way that does not occur naturally by mating and/or through natural crossbreeding methods.

    In many situations, genetically modified foods are developed because there is a perceived advantage to either the producer or consumer. For example, developing a plant that is more resistant to disease or herbicides.

    There are also concerns that genes from GM plants can migrate into conventional crops (known as outcrossing), as well as the mixing of crops derived from conventional seeds with GM crops that could have an effect on food security and safety.

    What are the long term effects of our health of eating GM plants or animals that have been feed GM crops? Something also to consider is the impact on the environment. The loss of biodiversity in nature is a legitimate problem if GMOs inadvertently migrate into wild populations.
  2. Humanely Raised

You’ll usually hear these words when referring to livestock production. It is considered more humane when animals are raised in wide open pastures that can accommodate their natural behaviors rather than have them packed into tiny feedlots or cages. Less overcrowding means lower stress levels.
Organizations such as the Global Animal Partnership (GAP) audit farms that choose to have this distinction given to them by verifying that their compliance to the comprehensive standards have been met. These standards provide better insight to how animals are raised and requires improvements for their health, if deemed necessary.

Since 2003, Fresh ‘N Fit Cuisine has been an Atlanta-based, employee owned and operated meal prep company, committed to providing our customers with amazingly tasting meals made with high quality ingredients from local/regional producers such as Villari Brothers, based in North Carolina. Their facilities are Animal Welfare Approved while their production program has received GAP 1 level certification. Fresh ‘N Fit proudly uses a variety of their pork products on both of our Paleo and Low Carb menus.


Follow our blog to stay up to date with the rest of this series and if you’re interested in trying our chef prepared meals, use promo code BLOG021820 at checkout to get 10% off your first order of $50 or more. (offer expires 9am, February 21, 2020)

9 Healthy Ideas For Valentine’s Day Classroom Parties

Looking for Valentine’s Day party treats for your child’s classroom can be a heart-stopping experience. Think outside the heart-shaped box and use classroom parties as a time to learn about healthy snacking.

Try these Valentine’s Day party treats that feature dairy, whole grains, fruits and vegetables, many of which can even be assembled in the classroom.

  1. Send a Message: Using a felt-tipped marker, write fun messages on the peels of clementines (“Hi, Cutie!“) or bananas (“I’m bananas for you!“).
  2. Strawberries on Cloud Nine: Strawberries, a naturally healthy treat, provide dietary fiber and are rich in vitamin C. Serve them with a small dollop of whipped cream or yogurt.
  3. Red Salsa: Set up a “dip bar” and let kids make their own snack plates with cut up vegetables, whole-grain pita chips or crackers and low-fat cheese cubes to dip into tomato salsa.
  4. Banana Split Love Boats: Split a peeled banana down the middle and top with low-fat vanilla Greek yogurt and sliced heart-shaped fruit.
  5. Pink Milk: Blend strawberries and low-fat milk for a delicious protein-packed, naturally sweet drink.
  6. Heart-Shaped Sandwiches: Use a cookie cutter to turn a nut butter and jelly sandwich on whole-wheat bread into a heart-shaped Valentine.
  7. Red Fruit and Yogurt Dip: Celebrate with fruits that are red, the unofficial color of Valentine’s Day: apples, blood oranges, grape tomatoes, red grapes and red peppers. For a sweet dip, mix cinnamon and low-fat vanilla yogurt.
  8. Cupid’s Smoothie: Before the party starts, blend cranberry or pomegranate juice with low-fat milk, bananas and canned pineapple to make a naturally sweet and pink colored beverage.
  9. XOXO Trail Mix: Mix together O-shaped cereal (the Os) and pretzel sticks (the Xs) along with bright red dried cranberries and dried strawberries.

Source: Brandi Thompson, RD, LDN, Academy of Nutrition & Dietetics


If you’re still looking to satisfy your sweet tooth on Valentine’s Day, do it the guilt free way. Our Low calorie dessert boxes feature 5 delicious, house made desserts all around 150 calories each. Give them a try today and share them with that special someone.

Use offer code BLOG021220 at checkout and get 10% off your first purchase. Offer ends 9am, February 14, 2020.

Our Favorites For February: SPARC Gym

Enjoy the latest installment of our ongoing series featuring some of our favorite fitness, nutrition and healthy spots around Atlanta. For February, we wanted to give one of our Athens’ neighbors a little shine . Located at 1765 Old West Broad Street, SPARC is more that just a gym. We recently talked with manager, Cody Reed, to find out more about what makes SPARC Gym so unique.

Can you give the readers a little history about SPARC?

Cody Reed: SPARC was designed in conjunction with the physicians at Athens Orthopedic Clinic. Our goal is to help people and athletes improve their quality of life, encourage others to unlock their potential, and take control of their health through physical activity. We address the whole health equation. Body composition, movement, strength, and cardiovascular.

How did you get involved with SPARC?

Cody Reed: I went to the University of Georgia and actually graduated with a degree in Mathematics Education. My last year was interesting as I second guessed my desire to work within the school system. With a love for strength and conditioning and deep desire to have a direct, meaningful impact on the lives of others, I decided to combine the two and pursued an internship at SPARC.

With 5+ years in training now, I have been astounded not just by the influence I am able to have on clients but the significant impact they have on me. Training and recovery is much more than the physical aspect. I get to work with people when they are celebrating huge successes in and outside the gym, but also support and encourage when their worlds seem to be falling in. I am incredibly thankful for each person I have the opportunity to work with, learn from, and have a part in improving their health and wellness.

What are some of the classes or types of services that SPARC provides to its clients?

Cody Reed: SPARC is a complete training facility, offering nearly every service in-house our clients may need. Our training is specialized in personal and group strength and conditioning for youth athletes, post-rehabilitation patients, and general population. We also include a number of recovery services, including: massage therapy, dry needling, gait analysis, and DEXA scans, to help optimize our client’s performance in and outside of SPARC.

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 SPARC and Fresh ‘N Fit are a good fit for each other.

Cody Reed: Nutrition and diet can be two of the most intimidating and misinterpreted words that seem more like a punishment than a benefit to our lives. Our partnership with Fresh ‘N Fit has provided a wonderful resource to our clients so they can enjoy food while working towards their goals. In our effort to help our clients take control of their health and wellness, Fresh ‘N Fit and our recent addition of a registered dietitian has been the perfect compliment to our clients training!

Give SPARC Gym a follow: Facebook | Instagram


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 Athens area, make sure to select SPARC Gym 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 BLOG020420 at checkout. (offer expires 9am, February 7, 2020)

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