Category Archives: Holiday Tips

But I Don’t Have Enough Time…Especially In The New Year

By Natalie Logan, RD, LD, Fresh ‘N Fit Cuisine
We’ve all been there…

Wanting to eat whatever you can get your hands especially when you’re H-A-N-G R-Y!  Maybe it’s because you were stuck in a meeting, playing taxi driver for the kiddos or getting home too late to do any grocery shopping.  Whatever the situation, I know eating healthy can be a challenge.  The secret is being prepared for all situations at all times.  It’s crucial to have your mind in the game before you get up to bat.  Start thinking about what you’ll eat before you get to the restaurant, have your work fridge stocked with good food, pack up your desk, briefcase, purse or car.

Here’s some tips to keep you on track:

1) Buy already cut and washed fresh veggies

Most grocery stores have a wide variety of veggies such as pre-cut peppers, onions, Brussels sprouts, broccoli, cauliflower and so on.

2) Low sodium lean deli meats or packed tuna and salmon

When you’re in a pinch, deli meats or package fish will do the trick.  For those of you watching processed foods or trying to cut back on your sodium intake, just don’t eat this for every meal.

3) Buy pre-cooked grilled chicken breasts

Almost every grocery store offers this now.  Add to salads, stir-fry’s (like your pre-cut washed veggies mentioned above) or even mix with scrambled eggs/egg whites for an omelet.

4) Drink a protein shake 

Most protein powders have about 24g protein per serving.  Post workout mix a scoop with unsweetened milk of choice and a cup of berries — throw in a Vitamix or Magic Bullet and you’ll feel like a super hero .  Buy the single servings to take with you or put a scoop or two in a baggy and mix in with a water bottle anywhere, anytime (i.e., in the car, air port, staff meeting).

5) Cook eggs on the weekend

Put a few hard-boiled eggs in a baggy to take with you — each egg provides about 6g protein.  Have one or two as a snack with nuts or small fruit. If you don’t have time to boil the eggs, you can buy them already cooked at most grocery stores.

6) Have one really big salad every day

My fave is the bag of Power Greens you can get at most grocery stores or the Sweet Kale Vegetable Salad Kit.  Add any colorful veggies you like along with a lean protein for a complete meal.  Sometimes I’ll have this for two meals.

7) Get a high-quality blender

You can get a refurbished Vitamix (just over $300) or Magic Bullet/Ninja blender for less than $100. They can chop, blend, mince or shred anything!  Well worth your money spent!

8) Get frozen veggies or fruit

Frozen veggies/fruit are just that–they have been picked during peak season and frozen. No preservatives, extra ingredients, etc. Use these for stir-fry, quick dinner sides and so on.  Can’t get any easier than that!

9) Order take-out salads

This is a great option for those of you that dine a lot but watch out for high calorie add-ons and modify as necessary (i.e. dried fruit, croutons, fried potatoes).  Add grilled fish, chicken or lean meat for a complete meal.

10) Know what to order at restaurants

Choose a healthy salad as mentioned above or choose grilled lean protein and double up on your veggies servings (skip the high calorie potatoes or fries and bread).

11) Salad bars at Whole Foods or other grocery stores

The best thing about salad bars  someone else has to do the dirty work for you (cutting, washing, etc) and you get to enjoy the goods!

13) Use easy grab and go snacks like raw nuts, jerky and fruit

Grab snacks that take absolutely no preparation, like raw nuts/nut butters, apples, pears, berries, and jerky.

14) Order Fresh ‘N Fit Cuisine Meals

Let Fresh ‘N Fit Cuisine do all the work for you!  Stay on track with our clean, chef prepared meals, snacks, protein bars and low calorie desserts!

Take the first step towards being your best with the most convenient and delicious way to meet your nutrition goals- without the guesswork.  From clean, chef prepared meals, snacks, protein bars and low calorie desserts to wellness coaching and support, Fresh ‘n Fit Cuisine puts the healthy back into your lifestyle.

Start 2018 off right by eating healthy and use promo code JANBLOG20 to get $20 off your first order!



Think Positive and Get Fit


Your mindset plays a big role when it comes to getting and staying fit. In the same way that an app on your phone is limited by the functions that have been programmed into it, your body is limited by the messages sent by your mind.

If you have the goal of changing your body for the better by dropping pounds and increasing your muscle tone, the first thing to do is to begin with your mindset. It’s a step that far too many well-meaning folks skip in their quest for an improved, sexier body.

My experience has led me to observe that my successful clients who experience the most amazing body transformation results are the ones that abide by the following Positive Mindset Habits…

Positive Mindset Habit #1: Stop Beating Yourself Up

Most of us compare where we are today with where we ultimately want to be.

If you’re a size 18 with the goal of one day being a size 6, what runs through your mind when you look in the mirror?

With a positive mindset you would look in the mirror and notice the improvements and progress that you’ve made towards your ultimate goal, no matter how subtle.

With a negative mindset you would look in the mirror and only see the gap between what you are today and what you ultimately want to be, and you’d beat yourself up about it.

To be successful with your body transformation, focus on positive improvements and every small step towards your bigger goal.

Positive Mindset Habit #2: Do not EVER consider what others think of You

My best clients don’t give one hoot what others think of them. They are focused on their own journey and realize that the only opinion that matters about them is their own.

This small mental shift makes a huge difference when it comes to getting results.

Maintain your focus and energy on your daily fitness goals and resist the urge to compare your progress with others. Do not attempt to decipher what others are thinking about you, because the only opinion about you that really matters is your own.

Positive Mindset Habit #3: ONLY Think Positive Thoughts About Yourself

Nothing good ever comes from thinking poorly of yourself. I simply can’t emphasize this point enough: Negative self-talk is one of the reasons that most attempts at weight loss fail.

On the flip side, those who make a daily practice of positive self-talk, by encouraging themselves and focusing on every small step made towards their goal, see incredible results.

Keeping a positive attitude about yourself will not only help you lose the weight, it also helps you to keep it off in the long run.


Source: Rene Serrate, U First Fitness

Enjoy our new offerings for next week and let our meals help you stick to your New Year’s resolution of eating healthier. We’ve extended our order cutoff time to Friday mornings at 9am, so now you’ll have a little extra time to place your order for next week and when you do, make sure to use promo code WPDEC20 at checkout to get $20 off your next order!

The Holidays and You!

By: Natalie Logan, RD, LD, Fresh ‘N Fit Cuisine

It’s that time of the year again!  So much to do in so little time!  If you’re like me during the holidays you’re going from party to party, eating, shopping, more eating and more holiday functions.  With the festive holiday spirit in the air during this time of the year–you need to make a point not to forget about YOU.  A lot of times we get so caught up in activities and things we need to do that we don’t take time to recharge.  You find yourself at the end of the day and definitely by the end of the holidays tired, maybe a few pounds heavier and not feeling so well.  This year, I challenge you to slow down and enjoy the moments.  Focus on being in the present moment at each party and family function and enjoy the company and homemade goodies.  My challenge this holiday season would be to focus on 4 areas:

  • Nutrition: Now is not time to go on a “diet” so I would encourage you to think about filling your plate with as many veggies as you can as well as some lean protein and lots of water.  After that, do enjoy those treats especially the ones you only get once a year.  Just don’t go overboard.
  • Exercise: Move as much as possible!  Whether your form of exercise is walking, going to the gym or taking a class – the goal is to just get moving.  Ten minutes is better than none at all and it will give you the energy you need to keep up and help you burn those extra calories.
  • Sleep: Sleep is so underrated – aim for a true 7 or more hours each night and your body, mind and brain will thank you.
  • Breathe: Going back to the basics, taking deep breaths, doing and thinking about happy memories will help to make those stressors of the holidays not seem so big.  Five minutes or more of a time-out for you is so powerful (no electronics, no distractions, just you and a comfortable seat).

At Fresh ‘N Fit Cuisine, we want you to eat, look and feel healthy during the holidays, and our calorie and portioned controlled meals and free nutrition coaching can help get you there. Now is the perfect time to give us a try and when you use promo code WPDEC20 at checkout, you’ll get $20 off your first order.

How To Quit Junk Food

Junk food tastes annoyingly good. There’s a reason for this – the food companies actually formulate each bite for maximum crave-ability with a specialized balance of sugar, fat and salt. But while junk food tastes like another…it’s detrimental to your fat loss results.

Wondering what exactly classifies as junk food? You’re in good company, especially these days as many junk foods are being deceptively marketed and packaged as healthy choices.

Here’s the rundown on what classifies as junk food:

  • Junk food has little to zero nutritional value
  • Junk food is processed and packaged
  • Junk food is high in sugar, fat and salt
  • Junk food is high in calories
  • Junk food is rarely eaten out of hunger
  • Soda pop, convenience foods, packaged snacks, frozen treats…

4 Steps to Quit Junk Food

Imagine being 100% free of junk food for the next 30 days. How would your weight improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action!

Step #1: Get Rid of It

Step one is simple: get rid of all the junk food that currently resides in your home, office and car. Go through with a big garbage bag and toss anything that remotely resembles junk food. Remember, junk food is stuff that is high in empty calories.

Step #2: Stock Up on the Healthy Stuff

Don’t worry, you aren’t going to starve now that your junk food has been cleared out. Step two is where you go to the store and stock up on delicious, nutritious foods that will take the place of the junk food. Nuts, seeds, fruit, veggies, hard boiled eggs, meatballs, and hearty salads or burrito bowls are great items to have on hand. You’ll eat less of these healthy snacks, since these aren’t empty calories, but rather nutrient-filled calories that satiate.

Step #3: HALT!

When the next craving strikes you, tell yourself to HALT! This word is actually a handy acronym. Ask yourself, “Am I Hungry, Angry, Lonely or Tired?” If you’re hungry then reach for one of the healthy snacks from step two. If you’re angry, then explore the issue and seek resolution. If you are lonely, then reach out to a friend, instead of reaching for junk food. And if you are tired then make the time to grab a nap or get to bed early to catch up on sleep.

Step #4: Stick With It

The first day that you go without junk food will be the hardest day. The second day will be a smidge easier. The third day will be even easier than the second…and so on.

The fact is that your taste buds adjust to the foods that you exist on. When your diet is filled with junk foods then that is what your taste buds will crave, but as you shift to a diet that is filled with fresh, nutritious foods then your taste buds will forget all about that old junk food. Stick with it, one day at a time, and you will break free from the grip of junk food addiction.

Source: Rene Serrate, U First Fitness

Eating healthy during the holidays is always tough to do but our calorie and portion controlled make it much more simpler. If you need additional guidance and support, Fresh ‘N Fit Cuisine is now offering free nutritional coaching!

Try some of our clean, healthy, chef-prepared meals today and get 10% off your first order when you use promo code BLOG1110 at checkout.

Helpful Tips for Healthy Holiday Parties

As the holidays approach, parties become numerous along with platters of rich and delicious seasonal foods.

If you are hosting a gathering this holiday season and want to lighten up your offerings without sacrificing taste, try swapping out a few ingredients in your favorite recipes.

  • Using two egg whites in place of one egg can reduce dietary cholesterol and produce the same tasty result.
  • Try low-sodium vegetable broth in your mashed potatoes to add flavor and cut back on added butter or margarine.
  • Substitute applesauce for oil, margarine or butter in muffins and quick breads such as banana bread. Try substituting a small amount at first, as the more you substitute the more the texture of the finished product changes.
  • For dips, sauces and pie toppings, use fat-free yogurt, sour cream and whipped topping.
  • Sliced almonds make a delicious, crunchy topping in place of fried onion rings.
  • Choose reduced-fat or low-fat cheeses for salads and casseroles.

Pack your shopping cart with plenty of fresh vegetables including sweet potatoes, winter squash, broccoli, carrots and green beans. Apples, cranberries and pears combine easily for a tasty salad, fruit crisp or topping for the turkey.

If you are a guest at a dinner party or other gathering, consider these tips to keep your night healthy, happy and safe:

  • Start your day with a small meal that includes whole grains, fruit, vegetables and protein.
  • Don’t starve yourself beforehand. Rather, eat a small meal or snack so you aren’t tempted to overeat.
  • Don’t rush to eat. Socialize and settle into the festivities before you eat.
  • Savor foods you truly enjoy and pass up on those that don’t really interest you.
  • Move your socializing away from the buffet or appetizer trays. This will minimize the unconscious nibbling.

When it comes to drinking alcohol, satisfy your thirst before having an alcoholic drink by starting with water. Moderate alcohol consumption is defined as up to one drink per day for women and up to two drinks for men.

Keep in mind, even a single drink will affect your reflexes for several hours. If you plan to drink, keep your holidays merry for everyone by designating a driver who won’t be drinking.

The holidays are a great time for gathering with friends and family over food and drinks. With just a little preparation, you can enjoy celebratory foods mindfully and still experience all that the season has to offer.

Source: Taylor Wolfram, Academy of Nutrition & Dietetics

At Fresh ‘N Fit Cuisine, we know that trying to lose weight and eat healthy is difficult enough during the year but during the holiday season, it can feel almost impossible. That’s why, this holiday season, we’re giving you healthy meals from our kitchen to yours. No prep required. Everything we offer is calorie and portion controlled and prepared to make you feel full but not stuffed. We even have free nutritional coaching to give you the guidance and support that you need.

Give us a try today and get $20 off your first order with promo code BLOG1120 at checkout.


4 Things To Do Now To Slim Down Before The Holidays

We are officially on the verge of holiday season…and with it a myriad of food temptations and weight gain traps. Don’t fret, if you act now there’s still time to tighten up before putting on your holiday finest.

Do these 4 things NOW to quickly shape up…

1. Eat more Veggies:

Your mom was right, eating vegetables really is a good idea, especially when aiming to drop pounds. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.

2. Add Five Minutes

Each week, between now New Years, I want you to add 5 minutes to your workouts. Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra five minutes to do intense burst of exercise, such as burpees, squat to presses and walking lunges.

3. Double up on Water

Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier and more radiant.

4. Eat Low Carb (after 4pm)

One of the easiest ways to drop a few inches around your waist before the holidays is to eat low carb after 4pm each day. This means eating dinners that are centered around salads and vegetables rather than breads and pastas. If you simply must have your oatmeal or whole grain bread each day, then eat it for breakfast or lunch and give low carb dinners a try. Don’t forget that sugar counts as carbs, so skip that sugary dessert and try a grapefruit for dessert.

Source: Rene Serrate, U First Fitness

Get a head start on eating healthier for the holiday with Fresh ‘N Fit Cuisine’s calorie and portion controlled meals. Our Low Carb menu is just one of 5 different menus that we offer in addition to Paleo, Vegetarian, Gluten Free and our traditional Healthy Mix.

Get $20 off your first order when you try one of our chef-prepared menus today. Use promo code OCTBLG20 at checkout.

21 Rewards That You Will Get From Exercise


Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement, simply read over this list and take action. Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your body, take that as a reminder to jump into action. And then begin to reap these 21 rewards of exercise:

1. You’ll reset your body

Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better

Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed

You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy

WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.

5. You’ll be stronger

Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge

Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories

You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

8. You’ll be more confident

Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

9. You’ll have fun

Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

10. You’ll reduce your blood pressure

Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

11. You’ll lose the jiggles

Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

12. You’ll increase insulin sensitivity

Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

13. You’ll sleep better

Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

14. You’ll lower your risk of heart disease

Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

15. You’ll feel great

Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

16. You’ll lower your risk of diabetes

Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

17. You’ll meet cool people

You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

18. You’ll improve your BMI

You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

19. You’ll increase your endurance

Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

20. Your doctor will be impressed

How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

21. You’ll look amazing

Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

By: Rene Serrate, Alpharetta Fit Body Boot Camp

The calorie and portion controlled meals at Fresh ‘N Fit Cuisine are the perfect complement to any fitness routine. Every one of our 300+ meals have been approved by our Registered Dietitian and chefs by our professional culinary team.

Start the new year off right and get $20 off your first order when you use promo code WPDEC20 at checkout.

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