Category Archives: Nutrition Coaching

Staying Healthy During The Holidays

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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?

Maintain

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

Nutrition

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.

Exercise

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.

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

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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?

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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?

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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!

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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!

March 14th Is Registered Dietitian Nutritionist Day

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In 2018, the Academy of Nutrition and Dietetics celebrates Registered Dietitian Nutritionist Day on Wednesday, March 14. As the nation’s food and nutrition experts, registered dietitian nutritionists are committed to improving the health of their patients, clients and communities.

First celebrated in 2008, Registered Dietitian Nutritionist Day commemorates the dedication of RDNs as advocates for advancing the nutrition status of Americans and people around the world. Registered Dietitian Nutritionist Day, celebrated each year on the second Wednesday in March, was created by the Academy of Nutrition and Dietetics to increase the awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services and to recognize RDNs for their commitment to helping people enjoy healthy lives. Registered Dietitian Nutritionist Day and National Nutrition Month promote the Academy and RDNs to the public and the media as the most valuable and credible source of timely, scientifically-based food and nutrition information.

Source: Academy of Nutrition and Dietetics


At Fresh ‘N Fit Cuisine, helping our customers live a healthier lifestyle has always been one of our main goals that’s why our nutrition services are designed to help make the journey to a healthier you an easy one.

So whether you have a few questions about which of our meals are right for you or if you need a more comprehensive consultation, the Fresh ‘N Fit Cuisine Nutrition Coaches are here to support all of your needs…and the best part is that it’s free!

Give our chef prepared and dietitian approved meals a try today and get $20 off your first order when you use promo code MARCH20BLOG at checkout. And when you do, make sure you take advantage of our free nutrition coaching from our Registered Dietitians.

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