Category Archives: Holiday Tips

21 Rewards That You Will Get From Exercise

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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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Your 8-Step Strategy to Maintain Your Weight During the Holidays

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It’s official. Holiday season is here. Since October, health conscious people everywhere have been bracing themselves for two solid months of parties, feasts and festivities.

It can be overwhelming.

Even though my #1 philosophy is that life should be awesome and you shouldn’t restrict yourself from things you enjoy, it can be helpful to enter the holidays with a plan to keep your health style more or less on track.

These are the steps I personally take to make sure I don’t begin the New Year trying to make amends for the holidays.

1. DON’T PANIC

First and foremost maintain a mindset of growth and learning. This means remembering that your food choices don’t equal your value as a person, and staying positive even when things don’t go exactly as you plan.

The holidays are challenging for everyone on the eating front, and self-compassion goes a long way toward letting you come out healthy and happy on the other side.

Don’t let one or two frustrating events spoil the entire season.

2. PICK YOUR BATTLES

In the spirit of cultivating a growth mindset, be realistic about what you can and can’t tackle. While, “I’m not going to eat a cookie for the entire holidays” is unrealistic for most of us, “I’m not going to eat any cookies at the office” is entirely doable.

I recommend taking a good look at your calendar and evaluating which events are worth a bit of a food splurge. You can use whatever criteria you want for this, from the quality of the food to its sentimental value.

What’s important is that it’s worth it to you.

Two special occasions per month is a reasonable target. You can dial this slightly up or down depending on your goals and how important the holidays are to you, but if you’re celebrating multiple times a week it could be problematic.

Once you have chosen your truly special occasions, don’t worry about them anymore. Look forward to enjoying them guilt-free. We’ll use the following steps to make sure the damage is minimal.

3. PLAN YOUR ATTACK

Now that you’ve chosen what is worth splurging on, you have also decided what isn’t. For me this is work-related events and meals shared with my side of the family (I love them, but they aren’t the greatest cooks).

When these are events that I can’t gracefully opt-out of, it’s important that I know what my plan will be before heading in.

Always remember that food isn’t the reason you’re attending, and try to focus on people and activities instead. That said, when planning for food, there are a few key factors to keep in mind:

For shorter, cocktail hour-type gatherings, my priorities are making sure I eat beforehand or making concrete dinner plans afterward. That way a glass of wine or two won’t trick me into believing that subpar food is my only option.

For longer events and dinners where escaping food is impossible, I optimize my food choices for health and make peace with the fact that this won’t be the most rewarding meal of my life.

In these cases, my number one priority is eating vegetables. I try to fill up on as many as I can, so at least the evening isn’t a net loss health-wise. My second priority is eating some kind of protein or meat, so I’m satisfied enough to avoid the uninspiring desserts that will inevitably appear later.

Finally, at events like this I stick to lower alcohol drinks (e.g. white wines, lighter beers) and completely avoid cocktails, which are often as sweet as soda. For me, cocktails are a splurge and I’ve already decided this event wasn’t worth it.

4. ANTICIPATE OBSTACLES

Executing your plan may be easier said than done. For instance, buffet-style meals can be particularly challenging for many people, as there are no clear boundaries to stop you from overeating.

If holiday events are difficult for you, chances are you fall victim to the same traps over and over again.

Do you skimp too much on dinner then lose it at the dessert table? Do you eat a dozen hors d’oeuvres before the real meal even starts? Try to anticipate these obstacles and set up an alternative course of action.

In the buffet example, the sheer number of options can often overwhelm our better judgement. Avoid this by committing beforehand to only eating one (satisfying) plate of food.

When it is time to serve yourself, examine the entire table of options before making your decisions, then choose the tastiest items you can find that are as healthy as possible. Once you’ve made your selections, eat them slowly and mindfully.

Setting up your alternative plan before the event prevents you from having to make decisions in the heat of the moment and reduces your reliance on willpower.

5. BE REALISTIC

When planning your attack and anticipating the obstacles, it is absolutely essential that you are realistic about the situation and your abilities, or your plan will certainly fail.

I don’t know anybody who can make it through multiple hours of drinking on nothing but raw carrots and celery, so don’t make that your goal. Be smart about your strategy and honest about your limitations, and make sure that your plan will work in reality, not just in theory.

If you feel like you’re guessing about what your options will be, try to find out more about the event itself and what to expect.

If you aren’t confident about your ability to execute the best plan you can think of, consider recruiting a friend for more ideas and moral support.

6. CELEBRATE YOUR VICTORIES

Living healthfully isn’t a single challenge, but many small challenges that add up to big advantages.

Keep this in mind as you go through the holidays, and don’t forget to celebrate the small victories. This is important for a few reasons:

First, to form last habits it is essential that you associate positive feelings with healthy behaviors. Simply flexing your face muscles into a smiling position convinces your brain that good things are happening. So holding a smile on your face as you pass by the dessert table can make it easier for next time.

Second, focusing on each of your wins as you experience them gives you a feeling of progress, and makes your small actions more meaningful psychologically.

Feeling successful is far more motivating than “I wish I were thinner” or “I wish I had more willpower,” and can help you persevere down the stretch.

7. LEARN FROM YOUR SLIP-UPS

With many small challenges comes not just small victories, but likely a few small slip-ups as well.

DON’T PANIC.

If one of your plans of attack doesn’t quite work and you end up with three peppermint brownies down the hatch before you can say “processed food,” it isn’t the end of the world.

Instead of skipping your workout and eating a pint of ice cream in the bathtub to console yourself, acknowledge the incident as a miscalculation and ask what you could have done differently to prevent it.

And no, the answer isn’t “be a better person” or “be stronger in the face of temptation.” Instead ask what strategies you could have used to have avoided being put in that situation.

For instance, you may have not eaten enough during dinner and still been legitimately hungry afterward. Eating more protein or veggies could have given you the fuel you needed to make it through the evening.

Or maybe you didn’t realize that your favorite pastry chef was going to be catering this event and it suddenly switched from not-worth-it to totally-worth-it. Maybe you could have adopted mindful eating strategies instead of succumbing to the what-the-hell effect, and enjoyed a much smaller portion.

Whatever the issue, it is something that needs to be acknowledged and addressed or it will likely happen again.

8. ADAPT AND ADJUST

As you build your holiday hacking skills you are certain to experience many successes and many setbacks. This is called learning, and it is the only way to make long-term progress.

Every year your circumstances will be slightly different. You’ll have different obligations, you’ll move, change jobs, get married, get divorced, have kids, they’ll grow up, etc. Life keeps happening.

Your strategies will need to adapt to the changing times, but the lessons you learn each year will stay with you.

Take the longview to get the most joy and the most health out of every holiday season.

Source: Darya Rose, Ph.D. for My Fitness Pal


Does the holiday season have you stressed out? Then now is the perfect time to let Fresh ‘N Fit Cuisine’s 5 chefs take it from here. All of our fresh and ready to eat meals are calorie and portioned controlled so all you have to do is heat and serve.

Try Fresh ‘N Fit Cuisine today and save $20 off your first order with promo code WPDEC20 at checkout.

Eat Smarter: 3 Tips for Healthier Eating

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Do you ever feel as though a sweet tooth or craving for salty foods is holding you back from your health goals? The good news is that with a few simple changes to your eating and cooking habits, you can still eat right while including these occasional treats.

Start building a smarter plate by choosing fruits and vegetables, whole grains, lean protein and low-fat dairy — foods that are packed with the nutrients you need without all the added sugars and solid fats. In addition, you can help reduce your risk of high blood pressure, heart disease and stroke by eating less sodium.

Eat Fewer Foods High in Solid Fats

  • Opt for lean ground beef, turkey and chicken. Cut back on processed meats such as hot dogs, salami and bacon.
  • Grill, broil, bake or steam foods instead of frying.
  • Cook with healthy oils such as olive, canola and sunflower oils in place of partially-hydrogenated oils or butter.
  • Select low-fat or fat-free milk, yogurt and cheese.

Choose Foods and Drinks with Little or No Added Sugars

  • Switch to water, low-fat or fat-free milk or 100-percent fruit juice in moderate amounts.
  • For additional taste, add lemons, limes or cucumbers to water or drink unsweetened carbonated water.
  • Eat fresh fruit for dessert instead of cakes, cookies or pastries.
  • Buy foods with little-to-no added sugars, including unsweetened applesauce or unsweetened whole-grain cereals.

Cut Back on Sodium

  • Instead of salt, use herbs and spices to season foods.
  • Do not add salt when cooking pasta, rice and vegetables.
  • Read the Nutrition Facts Label to compare the sodium content of high-sodium foods such as pre-made foods, frozen meals, bread, canned soups and vegetables.

Source: Taylor Wolfram, Academy of Nutrition & Dietetics


At Fresh ‘N Fit Cuisine,  all of our menu are nutritionally balanced by our in-house Registered Dietitian but our Healthy Mix and Vegetarian menus strictly adhere to the guidelines of the American Diabetes Association, the American Heart Association, the American Cancer Association, and the Academy of Nutrition & Dietetics.

Try us out today and save 10% off of your entire first order when you use promo code WPDEC10 at checkout.

8 Tips for Allergy-Free Holidays

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Winter holidays bring cheer and abundant festive eating. While common food allergens lurk in many traditional Thanksgiving, Hanukkah, Christmas and Kwanzaa dishes, a little preparation and planning can help you — whether you’re a parent of a child with food allergies or hosting guests with food allergies — glide through the holidays safely.

Whether you’re eating close to home or traveling to grandma’s house, these eight tips will help you feed your child with food allergies safely and more nutritiously this holiday season.

5 Tips for Keeping Safe at Home

  • Host at Your Home
    Because you are in control what is served, this is the safest option. You can prepare only “safe” foods and let guests know what they can and cannot bring into the house. If you do serve foods containing allergens, designate separate areas where the allergen is allowed to help prevent cross-contamination.
  • Focus on Whole, Unprocessed Foods
    “Keeping it simple is best,” says Winkels. “Allergen-friendly alternatives can be used to make many of our holiday favorites healthier.” Swap complicated casseroles and packaged foods for simply prepared whole foods such as roasted vegetables with olive oil and herbs, whole-grain rice pilaf with beans and seeds, fresh fruit salads and lean proteins that have not been marinated or brined.
  • Modify Traditional Recipes Using Allergen-Free Ingredients
    “Many holiday treats can be made without common allergens by using healthy substitutes,” says Winkels. “Swap in whole-grain, gluten-free flours for wheat; ground flaxseeds or applesauce in place of regular eggs; sunflower butter in place of peanut butter. These are all easy swaps that will yield similar results.” You can also sub in non-dairy beverages in place of cow’s milk.
  • Always Read All Ingredient Labels
    Even if you think a product is allergen-free, read the label again. Food manufacturers change formulas, which may introduce allergens into previously “safe” products.
  • Keep it Clean
    Prevent cross-contamination by encouraging frequent hand washing and placing hand wipes in several places throughout your home.

3 Tips for Staying Safe Away from Home

  • Offer to Help the Host
    If you help plan the menu or shop, you can choose items you know are safe for your child. If you cook, you can help ensure that dishes are simply prepared without allergens. And, don’t hesitate to ask your host to keep labels from products to provide you peace of mind.
  • Bring Snacks and Desserts
    If helping ahead of time is out of the question, bring a few allergen-free options for your child. Bring allergen-free snacks and desserts, since baked goods tend to be the biggest culprit in food allergy reactions. Pack snacks such as fresh fruit with sunflower butter packets; carrots with hummus; popcorn; and homemade trail mix with cereal, seeds and chocolate chips. For easy festive desserts, melt chocolate chips as a dip for dried apricots or allergen-free cookies, or bake apples sprinkled with cinnamon and brown sugar and topped with allergen-free whipped topping.
  • Communication is Key
    Holiday gatherings are good opportunities to remind family, friends and others about your child’s needs. When eating at parties or in restaurants, let your host or server know about your child’s allergies. “Be sure to specify the allergens your child must avoid so your host or server can help guide you,” says Winkels. “And, always pack a few snacks in case there are no safe options.”

Source: Rima Kleiner, Academy of Nutrition & Dietetics


Does the holiday season have you stressed out? Then now is the perfect time to let our 5 chefs take it from here. All of our fresh and ready to eat meals are calorie and portioned controlled so all you have to do is heat and serve.

Try Fresh ‘N Fit Cuisine today and save $20 off your first order with promo code BLOGNOV20.

Now Is the Right Time for Fresh ‘N Fit

img_20161104_135545As we enter the holiday season, staying focused on your nutrition and fitness goals becomes more and more difficult. With all of the family gatherings and holiday parties happening, meal planning tends to turn into a chore. Grocery shopping, cooking and cleaning always ends up eating away at the one thing we wish we had more of: TIME.

Meet Rebecca Walburn who up until recently was experiencing that exact problem. She explains, “Every year is different, but 2016 has been a roller coaster of a year. With all of the holiday festivities coming up, the rest of the year doesn’t seem like it will get any easier. I’ve been scrambling trying to fit everything in and in the process make my life simpler and less stressful. Finding Fresh ‘N Fit was exactly what I needed. We were spending hours shopping, prepping, measuring, cooking, and packaging food each week so I could stay on track for my nutritional goals.”

“It became a headache and took up so much of our weekend. I just started ordering Fresh ‘N Fit last week and the time saved was amazing. I had my weekend back!  Not only am I able to spend that time and energy with my family but my nutrition is not compromised! The stress of this season usually gets to me and I end up picking up food on the go or eating things that are not aligned with my goals. Having the Fresh ‘N Fit meal plan, there is no guesswork. Instead of gaining weight this season I plan to lose fat!  Thank you Fresh ‘N Fit!”


Let our 4 chefs at Fresh ‘n Fit Cuisine do all the work for you this holiday season with over 300 meals that span 5 menus! Say goodbye to wasting time trying to figure out calorie and portion sizes. Use promo code BLOGNOV20 at checkout and get $20 off your first order!

19 Ways to Improve Your Barbecue Pt. I

Come on party people, a backyard barbecue is no excuse to serve up foods that will keep you and your guests from stepping onto the beach (or the scale). In fact, every barbecue has room for a few entrees and sides that keep your health-conscious guests happy and your body looking and feeling good. Try the following tips and you’ll be sure to wow your guests and keep them asking for more — without them even knowing they’re “indulging” in healthier options.

4649AB12-27D5-41F5-93F1-4BA74AE481B71. Keep It Lean

Go for a healthier cut by choosing round, sirloin and loin cuts, which are typically leaner than prime meats. By exchanging six ounces of high-fat porterhouse steak for a leaner six-ounce sirloin steak, you’ll save at least 150 calories along with eight grams saturated fat. Choose chicken breasts or drumsticks instead of wing or thighs. Choose chicken and turkey sausages instead of higher-fat pork or beef choices.

2. Clean, Separate, Cook and Chill

The United States Department of Agriculture recommends consumers prevent food-borne illness by remembering to follow these easy steps. 1) Clean hands and surfaces often and remember to rinse fruits and veggies, but not meat or poultry, by running under tap water. 2) Separate raw, cooked and ready-to-eat foods while shopping, preparing and storing. Be careful not to cross-contaminate these items. 3) Cook foods to safe internal temperatures (see guidelines in this article). 4) Chill food promptly (i.e., don’t allow that macaroni salad and side of ribs to sit in the sun for three hours before placing them in the fridge).

dfe99efe-aeb2-46a8-b598-27d1198dfebf3. Watch Those Portions

You’ve got plenty of options on the table — meat, sides, salads and dessert — so the meat need not be center stage at your backyard barbecue. Help your guests with portion control by serving better portion sizes. Marin Gilbert, a registered dietitian in Dayton, Ohio, says that three ounces of meat is equal to the size of a palm, deck of cards or a cassette tape. In other words, three ounces of chicken is half a chicken breast or a chicken leg and thigh; three ounces of fish is about the size of a checkbook; a three-ounce hamburger patty is similar in size to a hockey puck.

4. Preheat the Grill

By preheating the grill, you give it time to get ready to sear your meat, avoid sticking and lock in flavor, but you also make certain that harmful bacteria is killed before placing the raw meat on the grates. Allow a gas grill to preheat for 15 to 20 minutes after turning it on; allow a charcoal grill the same, but wait for the coals to get hot before setting your time.

5. Get Your Meats to the Right Temperature

When grilling ground beef make sure the internal temperature reaches at least 160 degrees Fahrenheit. When grilling whole cuts (steaks, chops and roasts) of beef, veal or lamb, aim for a minimum of 145 degrees Fahrenheit, and always let the meat rest for three minutes prior to serving. And don’t depend on touch or sight to determine the temperature; rely on an instantly read digital thermometer.

4879001956. Tips for Poultry Temps

Many cooks like to use bone-in, skin-on cuts for added flavor and moisture, but if you’re trying to limit your calories the simplest way is to remove the crispy skin prior to chowing down. The safe internal temperature for any poultry — be it pieces, ground or the entire bird — is a minimum of 165 degrees Fahrenheit.

7. Tips for Fish Temps

Fish is a great choice for boosting your barbecue health score. Many fish options (like salmon) are packed with heart-healthy good omega-3 fatty acids, which have been shown to reduce the risk of high cholesterol, hypertension and heart disease. Grill fish to perfection by aiming for an internal temperature of 145 degrees Fahrenheit. The flesh should be flaky and opaque as it nears the safe serving temperature. If cooking shellfish like clams, oysters and mussels, look for the shells to open during the cooking.

c20cd7ce-473b-4583-b65f-4bbb3c512a518. Choose the Right Marinade

Sure, marinades offer health benefits, but they can also add extra calories and lots of sodium! But you can avoid these health pitfalls by using options like citrus juices, Worcestershire sauce, molasses, low-sodium soy sauce, vinaigrettes and even low-sodium vegetable, chicken and beef broths instead of oil. If your marinade recipe calls for sour cream, opt instead for a low-fat plain Greek yogurt.

9. Think Outside the Bun

Grilling is not just for meat and veggies anymore. Delight your guests with alternatives like grilled quesadillas, frittatas and more. Jenna A. Bell, Ph.D., RD, and co-author of “Energy to Burn” (Wiley 2009), impresses her guests with crispy barbecue pizza. Bell says it’s simple: She simply tosses pizza dough on the grill, tops it with fresh veggies and artisanal cheeses and waits until the dough is crisp and the cheese is bubbling.

Source: Pamela Nisevich Bede for Livestrong


At Fresh ‘N Fit Cuisine, we love grilling out, especially for the Memorial Day weekend,  but as for the rest of the week, we don’t even want to think about grocery lists, cooking, or cleaning. That’s why we bring the farmer’s market to you with our Spring Menus!
Stay tuned for part 2 of our grilling tips on Thursday along with a SPECIAL MEMORIAL DAY promo! In the meantime, start your summer vacation off right with Fresh ‘N Fit and get 10% off your first order with promo code MAY10.

Healthy ways to celebrate Valentine’s Day

photo-3In celebration of February’s American Heart Month, enjoy Valentine’s Day with your loved one with heart-healthy foods that say, “I love you.” The heart symbol that represents this holiday can serve as a reminder of how important it is to keep ourselves and our families protected against the No. 1 killer in America: heart disease.

The purpose of American Heart Month is to promote awareness about heart disease and stroke. Now that January is behind us, some of the motivation to recommit to a healthy lifestyle in the New Year may be dwindling.

Here are easy ways to use Valentine’s Day as a catalyst to reinvigorate your plan for balanced eating and activity with heart health in mind.

Dinner at Home

This year, choose to steer away from the overpriced restaurant fixed course Valentine’s Day menus and prepare a delicious meal at home. One of the benefits of cooking at home is you can control both the ingredients and the portion sizes, keeping calories and sodium in check.

Use unique and fun ingredients to make the meal special. Try out a new recipe to impress your partner and elevate the meal above a typical weeknight dinner. Be sure to include a lean protein and lots of veggies.

Not only is the color red symbolic of love, but when it comes to food, it also represents a host of beneficial nutritional properties. For example, red bell peppers, red onions, tomatoes, radicchio and strawberries, in addition to other fruits and vegetables, contain powerful antioxidants, vitamins, minerals and fiber that help protect the cardiovascular system and keeps cells healthy.

Related: No Time To Cook? Highlights from Our Winter Menu

Minimize Salt

Although most of us take in about 3,400 mg of sodium daily, the recommended safe limit is 2,300 mg. People with certain health problems, like high blood pressure, should limit sodium further to 1,500 mg daily. Eating freshly prepared homemade meals and limiting processed foods and salty snacks can help reduce salt intake. To cut salt, but not taste, use flavorful ingredients like lemon, garlic, herbs, spices, pepper, mustard and onion as a substitute.

Creative Gifts

Flowers and chocolate might be traditional Valentine’s Day gifts, and while they are a nice gesture, there are other sweet ways to show you care. A gift that involves doing something engaging together like taking a cooking class or pottery class can be both unexpected and allow for intimate quality time together, creating lasting memories. A piece of art or a framed black and white photograph makes for a sentimental, non-edible gift for those trying to avoid sweets. If chocolate is a must for this special day, opt for dark chocolate with a higher percentage of cocoa for the natural antioxidants and flavonoids found in the cocoa bean. Choose products that contain fewer added sugars and fats and have not undergone Dutch processing, which decreases the healthy properties of the cocoa.

Physical Activity

Staying active is an important part of a healthy lifestyle and disease prevention. Including loved ones in your exercise routine can make it that much more enjoyable. Aim for at least 150 minutes of moderately intense physical activity weekly.

For example, make a date to walk together for about 30 minutes before heading out for the day or in the evening after dinner. Healthy habits that you make a part of your lifestyle are more likely to stick and give you long-lasting results.

Even if you don’t celebrate Valentine’s Day or are happily single, these strategies can be shared with friends, family and colleagues to promote heart health and reduce risk of heart attack and stroke.

Source: San Gabriel Valley Tribune


At Fresh ‘N Fit Cuisine, our portion and calorie controlled meals go hand in hand with an active lifestyle. Whether you’re looking for meatless alternatives with our Vegetarian menu, or gluten and dairy free meals from our Paleo menu, we have something for everyone with over 300 meals to choose from. Try our Custom option and you can even create a pescatarian or Whole30® menu.

Try us this Valentine’s Day and save $20 off your first order with promo code VALENTINE20!

 

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