Category Archives: Nutrition Coaching

Heart Health Month: Identifying The Risk Factors Of Heart Disease

By: Julia Lott, MS, RD, LD Fresh ‘N Fit Cuisine
February is heart health month so over the next few weeks we’ll be giving you helpful suggestions and information on how to live a heart healthy lifestyle. Heart disease is the leading cause of death in men and women in the United States. There are numerous conditions that can increase your risk of heart disease. Many of these conditions are controllable and can greatly reduce the possibility of heart disease.


Uncontrolled diabetes can cause a build up of sugar in the blood. Also, with a buildup of glucose in the body, blood vessels and the nerves that control your heart and blood vessels can be damaged. People with diabetes tend to develop heart disease at a younger age than those without diabetes. 

High Blood Pressure

High blood pressure or hypertension is a major risk factor for heart disease.  It occurs when the pressure in the blood vessels and arteries is too high.  When high blood pressure is not controlled, it not only affects the heart, but it can also damage other major organs of the body, such as the kidneys and brain. 

High Cholesterol

Cholesterol can build up on the walls of the arteries and those of the heart.  As a result, plaque build up and atherosclerosis can occur.  This causes decrease blood flow to the heart and other parts of the body.

Physical Inactivity

Not getting enough exercise or physical activity can lead to heart disease.  Physical activity reduces stress, lowers blood pressure, and reduces likelihood of developing chronic diseases.  Try to exercise at least 30 minutes every day.

Many forms of heart disease are preventable with healthy lifestyle choices.  In addition to receiving various benefits from regular physical activity, eating the right foods can help prevent heart disease. 

Choosing foods that are low in sodium, fat and cholesterol can put you on the right track. If you’re not sure about what foods to eat or don’t have to time to prepare your own healthy meals, Fresh n’ Fit Cuisine can help.  There are over 300 meals to choose from on 7 different menus, so you will never get bored of eating healthy.

Get $20 off your first order when you use promo code FEBBLOG20 at checkout.

Shake The Habit: How To Lower Your Sodium Intake

By: Julia Lott, MS, RD, LD Fresh ‘N Fit Cuisine
The average person eats more than 3,400 mg of sodium a day. However, the most recent Dietary Guidelines for Americans recommends having 2,300 mg a day.  According to the American Heart Association, 70% of the sodium Americans eat comes from packaged, prepared and restaurant foods, not from table salt.  Excess sodium intake could lead to serious medication condition such as heart disease, stroke and high blood pressure. Here are a few simple ways to low your sodium intake:

Read the Label

Packaged foods can be loaded with sodium; even foods that you would least expect to have it. Surprisingly, breakfast cereal can be loaded with sodium.  Also, look for “no salt added” labels. This means that no salt was added during processing.

Spice It Up

Who says low sodium food has to taste bland? Instead of using salt when you prepare meals, try experimenting with herbs and spices to flavor your food.  Who knows you may discover a spice that you’ve never tried before and like it.  There’s a plethora of herbs a spices to choose. A few of my favorites include:  coriander, nutmeg, parsley, cumin, cilantro, ginger, rosemary, marjoram, thyme, bay leaf, oregano, dry mustard and dill.

Snack Foods

Snack foods like pretzels, crackers, and chips can have several hundred milligrams of sodium per serving. When choosing a low sodium snack, try fresh fruit, unsalted trail mix, Greek yogurt or raw veggies. 

No Salt Please

Typically restaurant food is outrageously high in sodium. Before going out to eat, check out the menu and nutrition info online. This way you’ll have an idea of some good choices before you sit down. Also, you can request for no salt to be added to your food and sauces on the side. Even following a few simple tips on sodium, can make a big difference when it comes to developing serious conditions likes heart disease and hypertension.  Becoming knowledgeable about where the sodium is coming from and how to reduce it will greatly impact overall health.

Maintaining a healthy weight, being active, watching your sugar and sodium levels are all things that we would like to do more in 2019. Fresh ‘N Fit Cuisine’s chef prepared meals adhere to the healthy eating guidelines of the American Diabetes Association, the American Heart Association and the Academy of Nutrition& Dietetics.

Our 7 menus that include Low CarbPaleoKetoGluten Free and more. If you place your order before our 9am, Friday cutoff time, you’ll get 10% off your first order when you use promo code LOWSUGAR10 at checkout.

5 Quick & Easy Low Carb Swaps

5 Quick & Easy Low Carb Swaps

By: Julia Lott, MS, RD, LD, Fresh ‘N Fit Cuisine

Are you trying to eat less carbs?  It can sometimes be tough trying to come up with healthy alternatives for foods with a high carb count.  Here’s a list of some great substitutes!  And trust me…you won’t even miss the carbs.

Spaghetti Squash or Zucchini Noodles

Spaghetti squash is a great substitute for pasta.  1 cup of spaghetti squash has 30 calories and 7 grams of carbs compared to pasta that has 220 calories and 43 grams of carbs.  This substitute is not only low in carbs, but it’s also loaded with vitamins.  It’s a great source of fiber, Vitamin C, and B Vitamins.

Cauliflower Rice

Cauliflower rice can be substituted for regular rice. The carbs in a cup of brown rice are 46 grams compared to only 5 grams per cup for cauliflower rice.  To make it, all you need is a food processor to blend it until you reach the desired size; then throw it in the microwave for about 7 minutes.  And if you’re not in the mood to actually make it, cauliflower rice is sold in the freezer section of most grocery stores.    

Eggplant Slices

Lasagna is so delicious, but it can be really high in carbs coming from the lasagna sheets.  A great way to get the same delicious flavor without the calories and carbs is by switching it out with sliced eggplant instead.  This easy swap can decrease the carbs by about 25 grams per serving!

Cauliflower Pizza Dough

Everybody loves pizza, but I’m not a fan of all the carbs that come with it.  A great way to get the same flavor without the carbs is to use cauliflower pizza dough.   Most stores sell cauliflower pizza dough in the freezer section if you don’t have time to make it.  However, if you are feeling brave there are several recipes online that aren’t too complicated.  Best of all, cauliflower is loaded with antioxidants and anti-inflammatory properties.


Tacos and burgers are delicious but tortilla shells and buns can add a ton of calories and carbs to your meal.  Substituting lettuce in place of the tortilla or bun is an excellent swap without drastically changing the taste.  An 8” tortilla or hamburger bun has about 20 grams of carbs each compared to romaine lettuce which only has 2 grams of carb per cup.  Romaine lettuce is packed with Vitamin C, Vitamin K and folate. 

Try out these easy low carb swaps without sacrificing flavor and when you do, let us know what you think or leave a comment with a few suggestions of your own. If you still need a little extra help reducing your carbs, try Fresh ‘N Fit’s low carb or Keto menus. If you use promo code LOWCARBNOW at checkout, you’ll get $20 off your first order.

Low Carb Diet: Is It Right For Me?

By: Julia Lott, RD, LD, MS, Fresh ‘N Fit Cuisine
Are you considering a low carb diet? Eating low carb means limiting starchy vegetables, grains and sugar intake. How many carbs you should have daily really depends on your calorie needs. Generally speaking, low carb means getting 20% or less of your calories from carbs. Protein intake increases as a result of follow a low carbohydrate diet. Increased protein intake helps you stay full longer. Meat, fish, eggs, and nuts are considered high protein foods that are rich in vitamins and minerals. 

There are several benefits when going low carb:

  • Jump Start Weight Loss
    Going on a low carb diet can help jump start your weight loss journey. It is common to reach a plateau when trying to lose weight.   Low carb diet helps kick start your body back into losing those stubborn pounds. Restricting processed carbs not only helps with weight loss, but helps to improve overall health. 
  • Lower Blood Sugar
    Carbohydrates can greatly impact an individual’s blood sugar and insulin levels. Low carb diets can improve blood sugar for individuals with diabetes and pre-diabetes. A more regulated blood sugar level in the body, allows for increased satiety. Furthermore, decreased carbohydrate intake can help reduce chronic diseases such as heart disease and cancer. 
  • Improved Labs
    Triglyceride levels can be greatly improved by lower carbohydrate intake.  Furthermore, HDL (good cholesterol) is increased when following a healthy low carb diet. A healthy low carb diet is one that is rich in unsaturated fats, such as avocados, nuts, olive oil, and fatty fish such as salmon.

Once you’ve committed to starting a low carb diet, you may experience several of these benefits for yourself. To support your low carb choices, Fresh ‘N Fit Cuisine offers a Low Carb menu with lots of variety so your meals never become boring.

Resolve to be healthier in 2019 and try the delicious meals found on all Fresh ‘N Fit’s low carb menu. Use promo code LOWCARBBLOG10 to get 10% off your first order.

Staying Healthy During The Holidays

Blog Header 10_30_18
By: Julia Lott, MS, RD, LD
The holidays are right around the corner.  This means spending time with family and friends, spending time cooking and baking as well as attending gatherings.  Most holiday celebrations are centered on traditional foods; Thanksgiving usually has turkey and all the sides, a customary Hanukkah menu celebrates the miracle of oil that burned for 8 nights.  As a result, a Hanukkah menu has at least a few fried items such as latkes (fries potato pancakes) and sufganiot (fried donuts).  Christmas and Kwanzaa include many delicious foods as well.  Also, let’s not forget all of the desserts!

So how are we supposed to stay on track with our weight loss plan and health goals with all this delicious food?


Trying to lose weight during the holidays can be an uphill battle.  Maintaining your weight should be the goal during the holidays.


If you’re going to a get-together, try eating something before you go.  This way you won’t end up consuming as many empty calories as you would if you showed up hungry.  It’s hard to make good choices when you’re starving.  Also, fill half of your plate with veggies when choosing foods.


Try to not to change your exercise routine.  The holidays are not only a time when we tend to over indulge on foods, but it can also be stressful.  Working out helps regulate our stress levels.

Lastly, enjoy your time with family and friends.  It’s a time to make memories and enjoy one another.  Maybe even enjoy that dessert you never get to eat.

Eating right during the holidays is always the easiest way to stay healthy and with Thanksgiving several weeks away, it’s important to start that habit early. Let Fresh ‘N Fit Cuisine’s clean, chef prepared meals help you achieve that. Get started today and use promo code OCTOBERBLOG10 at checkout and take 10% off your first order.

Fresh ‘N Fit Cuisine Nutrition Coaches: The Benefits Of A Meal Plan

Blog Header 07_24_18
Does the thought of Sunday meal prep cause you to get anxious?  Shopping, washing, chopping, planning and preparing your food just send you over the edge?  You have goals and macros you must hit daily but you’re not sure you can handle all that comes with getting there?

Fresh ‘N Fit Cuisine is here to help make your time spent in the kitchen a lot better!  Eating healthy has never been so easy. Our delicious 400 and 600 calorie meals are made using fresh ingredients from local markets and sustainable farms—no frozen foods, added preservatives, artificial sweeteners or trans fats—you can enjoy clean, delicious meals every day, without planning, meal prep or cooking. Available in 2 convenient options: individual meal plans and single meals.  With 7 different menu to choose from we can help you stay on track, hit your goals all with convenience and no prep work.  Each meal has the macros listed so you’ll be able to track your nutrients and reach your goals!

Experience the benefit of a meal plan especially as summer vacation comes to an end and the busy schedule of back-to-school returns. Enjoy healthy meals every week and we’ll give you $20 off your first order when you use promo code BLOGJULY20 at checkout.

Fresh ‘N Fit Cuisine Nutrition Coaches: Considering A Gluten Free Diet?

Blog Header 07_17_18
There can be several benefits to eating gluten free foods.  Gluten can sometimes cause inflammation, fatigue, and worsen autoimmune disorders.  Gluten is found in grains such as bulgur, semolina, and spelt.  However, you can find gluten hidden in many different types of packaged foods; for example, dressings, sauces, and gravy.  Some individuals who avoid gluten have an autoimmune disease called celiac disease.  When gluten is consumed, it makes the immune system attack the lining of the small intestine.  If this damage is done over a long period of time, this decreases the absorption of nutrients from food.  Additionally, people with gluten sensitivity and intolerance and wheat allergies can have similar effects on the body.  The immune system’s response can cause a person to feel symptoms such as congestion, abdominal pain, bloating and headache, even though there is no damage to the tissues in the small intestine.

For those reasons alone, converting to a gluten free lifestyle may be the answer to improving your overall health.  If you want to improve focus, abdominal discomfort and reduce inflammation, gluten free may be a good fit.  One main way to adopt a gluten free diet is to eat all whole foods, nothing packaged.  Many manufacturers sneak in gluten where you least expect it.  Buying fruits, vegetables, and unprocessed meats will guarantee eating gluten free.  Keeping in mind to season dishes with herbs and spices and not using sauces and marinades.

Individuals who are on a gluten free diet can sometimes struggle with adding a variety of fruits and vegetables to ensure proper nutrition.  As a result, people may be missing out on important vitamins such as B vitamins, calcium, vitamin D, iron, zinc, magnesium, and fiber.  Gluten free foods that are rich in fiber are beans, peas, rice bran, citrus fruits, and strawberries.  Other nutrient rich foods to consume are the following:  meat, fish, and eggs – Vitamin B 12; meat, lentils, soybeans – iron; salmon, shrimp, cod – Vitamin D.

If you struggle with creating your own gluten free meals, Fresh ‘n Fit Cuisine is here to help.  We have developed a seasonal gluten free menu that is updated weekly, so you can spend your free time working on your fitness and health goals instead of being stuck in the kitchen.

Give our Gluten Free Summer Menu a try today and get $20 off your first order with promo code BLOGJULY20 at checkout.

Fresh ‘N Fit Cuisine Nutrition Coaches: Considering A Vegetarian Diet?

Fresn N Fit Cuisine Nutrition Coaches
A vegetarian diet means consuming foods only from plants; which means fruits, vegetables, legumes, (beans and peas), grains seeds and nuts.  Some vegetarians (lacto vegetarians) will consume cheese and other dairy products.  In addition, lacto-ovo vegetarians will consume eggs.  Eating a vegetarian diet can be very healthy.  It is low in cholesterol, high in fiber, and low in saturated fat.  As a result of consuming such a heart healthy diet, many vegetarians have a lower risk of heart disease, obesity, and high blood pressure.

One concern when eating vegetarian is having enough protein in your diet.  A well planned vegetarian diet can meet protein requirements.  It is important to consume for both essential and non-essential amino acids from plant sources.  A great way to ensure adequate protein intake is to consume from a variety of protein sources; such as legumes, vegetables, whole grains, seeds and nuts all contain essential and non-essential amino acids.

Furthermore, iron deficiency and B12 deficiency can be a major concern for vegetarians.  The highest sources of iron are red meat, egg yolks and liver.  However, good plant sources for vegetarians are dried beans, spinach, and dried fruits.  In addition, B12 is found in fortified breakfast cereals, fortified soy beverages, fortified almond/coconut milk and nutritional yeast.  It is recommended to take a B12 vitamin supplement to maintain proper levels of the vitamin in the body.

Calcium is another nutrient to consider when consuming a vegetarian diet.  Some good sources of calcium are milk, yogurt, cheese, greens such as spinach, kale and broccoli, calcium set tofu, and beans, including soy beans, chickpeas and black beans, and almonds.

Lastly, Vitamin D can be a concern when eating vegetarian.  Vitamin D sources are eggs, fortified milk, orange juice and cereals.  If an individual does not have enough sun exposure to absorb Vitamin D or does not consume dairy products, they may need to take a Vitamin D supplement.

Whether choosing to eat vegetarian for health reasons, moral reasons or for any other reason; consider all of the above factors.  It is always important to eat a variety of different fruits and vegetables to get an assortment of vitamins and minerals in your diet.

Fresh n’ Fit Cuisine’s Vegetarian menu can help provide a variety of foods when choosing to eat vegetarian.  All meals are nutritionally balanced and take the work out of meal time prep.

Go meatless for a few days this summer and get $20 off your first order when you use promo code BLOGJUNE20 at checkout.

Fresh ‘N Fit Cuisine’s Dietitian Corner: Just Keep Moving!

Blog Header 05_24_18
By: Natalie Logan, RD, LD

No matter where you are in your fitness journey we can’t stress how important it is to keep moving!  The older we get the more we tend to slow down and not be as active.   Maybe you don’t get to play sports like you did in high school or college.  Or since you’ve had a couple of kids you don’t get to run the 5K’s like you did before.  Maybe your job requires you to be at your desk a lot more or attend meetings where you have to sit and find it difficult to take a lunch break much less use the stairs.

One day you wake up and realize that your joints are achy or some blood work came back not so good or your waist has grown a few inches and wonder what in the world happened.  Your diet seems to be okay, your sleep is fair but do you regularly get out and exercise?  Do you know how many steps you’re getting in each day?

It all starts with taking time for YOU!  Just as it’s important to feed your body healthy food it’s just as important to get some daily exercise.  Walk, run, strength train, yoga, swim, bike – whatever lights your fire.  All movement is beneficial for overall well-being for your mind, body and soul.  Aiming for at least 30 minutes of exercise most days of the week will help that inner athlete stay strong no matter what age you are!

Eating clean, nutritionally balanced meals mixed with regular physical activity is the perfect way to get ready for the summer. Try our macro-based meals today and use promo code MAYBLOG20 for $20 off your first order at checkout.

Finding Balance in The Workplace

Let Fresh 'N Fit's Nutrition Coaches Help You Find Balance In The Workplace
By: Natalie Logan, RD LD, Fresh ‘N Fit Cuisine
Finding balance can be tough these days with so many demands from work, home, and family to name a few.  We’re not getting any younger and we all know that things definitely don’t get any easier!  Taking charge of your health is a big part of how you feel, perform, sleep and move whether you realize it or not.

Have you ever sat at your desk for hours on end and felt more tired when your work day was over even though you didn’t move that much?  Maybe you went out for lunch and had a burger with fries and a soda and so felt miserable afterwards that all you wanted to do is take a nap?

What you do consistently day in and out will add up to how you feel from the inside out.  Good news is that it’s never too late to take charge of your health and start to feel great immediately by moving a little more and making healthier food choices.

Here are some suggestions to help you move in the right direction to be a more productive person at work, home and in life!

  • Get moving! It’s easy to track your steps and challenge yourself with a Fitbit, Garmin watch, Apple watch, Apps on your phone.  Aim for 10,000 steps or more each day!  Make sure to get up every hour at the desk even if only to stretch your legs.
  • Portion Distortion! Did you know that most people consume 3 or 4 times bigger a portion than what they really need.  Just because it fits on your plate doesn’t mean you have to eat it all.  Time to do a hunger check– are you satiated after eating only half the plate?  Is your plate filled with half a plate of veggies, a palm or two of lean protein and some fruit?
  • What are you drinking? Ideally you want to shoot for ½ your body weight in ounces of water at a minimum to give your body what it needs.  Watch out for the sugary coffee drinks, sweet teas, juices and sodas as that can lead to unwanted weight gain and make you feel not your stellar self!
  • Make YOU a priority! Plan out your meals during the weekend for the week (go to grocery, prep meals, be ready!) When can you exercise?  Getting at least 7 or more hours of sleep each night?  Reducing your stress?

These are just a few things that will help to keep you on track to being the best you can be as a parent, spouse, friend, worker and so much more!

Try Fresh ‘N Fit Cuisine’s macro-based meals and we’ll give you $20 off  your first order when you use promo code APRIL20BLOG at checkout and you’ll also get the support and guidance of our nutrition coaches…for FREE as well!

« Older Entries