Don’t Let This Happen To You..

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It happens to the best of us. That moment when you realize that you’ve let yourself go, and you need to get back on track. It may happen when you’re looking in the mirror or when you glance at yourself in a recent photo. Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration. Then you wonder, why bother? The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever. The answer is not to go on another diet. The answer is to change your lifestyle.

Making the Change

It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. An ongoing healthy lifestyle that supports your ideal body weight.

These are your 2 areas to change:

What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

  • Choose salad over chips or fries
  • Don’t add butter to your food
  • Eat fresh produce with every meal
  • Purchase fat free dairy products
  • Limit desserts to one or two per week
  • Cut out mindless snacking
  • Drink water, not soda

I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

How You Move. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your workout shoes? Don’t disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer—contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

  • Watch less TV
  • Stretch stiff muscles every day
  • Play at the park with the kids
  • Go for a jog
  • Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle. Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor—make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight. You’ll relish it.

Source: Rene Serrate, Alpharetta Fit Body Boot Camp


Thinking about eating clean for an “Equinox Detox” or want a fresh way to start off the Fall season? Well look no further than Fresh ‘N Fit Cuisine. We offer hundreds of meals on our 5 menus that are exactly what you’ve been looking for.

With over 350 meals that are prepared with locally sourced ingredients, give Fresh ‘N Fit Cuisine a try today at get $20 off of your first order of $50 or more when you use promo code BLOG0920 at checkout.

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New Meals For The Week of September 25th

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Normally we would apologize for putting up such a long blog post but with over 30 new meals this week, we just couldn’t help ourselves! If you’re looking for a healthy prepared meals service with a ton of variety then this post is for you.
Discover a new Fall favorite today and then head over to FreshNFitCuisine.com to see what else is on the menu!
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Breakfast
  • Pumpkin Chocolate Protein Bar Made with Eggs, Maple Syrup, Almond Milk, Coconut Flour, Flax, Cinnamon and Nutmeg. Hard Boiled Egg and Chicken Sausage Links on the Side.
  • Banana Chocolate Chip Muffins Made with Bananas, Almond Milk, Chocolate Chips and Honey. Served with Chicken Sausage Patty, Hard Boiled Egg and Butter on the Side.
  • Cinnamon and Apple Oatmeal Made with Walnuts, Cinnamon and Brown Sugar. Served with a Turkey Sausage Link.
Lunch
  • Savory Crab Crepes Served with a Butternut Squash, Arugula and Dried Cranberry Medley on the Side.
  • Beef Tacos with Whole Wheat Tortillas, Low Fat Cheddar Cheese and a House Made Pico de Gallo Sauce. Served with Low Fat Refried Beans and Lite Sour Cream.
  • Louisiana Style Chicken Sausage Gumbo Full of Fresh Vegetables Served with Cajun Red Beans and Brown Rice.
Dinner
  • Lemon Grilled Chicken Topped with a Roasted Tomato Sauce and Served Over Artichoke and Arugula Risotto. Roasted Brussels Sprouts on the Side.
  • Apple and Horseradish Glazed Salmon Served Over Spinach Orzo with Lemon Carrots on the Side.
  • Turkey Pot Pie Made with Carrots, Celery, Onions and Green Peas. Served with a Broccoli Cauliflower Blend Topped With Low Fat Cheese.
  • Tamale Pie Made with Ground Beef, Tomatoes, Peppers, Cilantro, Onions and Cheese. Topped with a Cornbread Crust. Served with Low Fat Sour Cream, Salsa and Stewed Pinto Beans on the Side.

Paleo:

Breakfast
  • Tuscan Kale, Mushroom, and Roasted Red Pepper Frittata Served with Niman Ranch Bacon and Fresh Fruit.
  • Bacon and Chives Sweet Potato Scones. Served with Bacon and Fresh Fruit.
  • Paleo Italian Wedding Soup with Turkey Meatballs, Celery, Onions, Carrots, Parsnips, Mushrooms and Kale. Caesar Salad on the Side
  • Lemon Pepper Chicken with Honey Dijon Mustard Sauce Served with a Vegetable Medley of Green Beans, Snap Beans, and Carrots.
  • Moroccan Beef Stew Made with Carrots, Onions, Garlic, Celery and Figs Served with Harissa Cauliflower on the Side.
Dinner
  • Duck Confit Topped with a Cherry Sauce Served with Brussels Sprouts Flavored with Bacon. Honey Baked Acorn Squash with Garlic on the Side.
  • Sundried Tomato and Fennel Braised Beef Short Ribs Served with a Carrot Souffle Topped with Pecans. Wilted Spinach on the Side.
  • Sweet Potato Crusted Seabass Served with Spiced Apple Sauce and Italian Herb Green Beans.

Low Carb:

Breakfast
  • Zucchini Birds Nests Made with Zucchini Noodles, Ancho Baked Egg and Cheddar Cheese. Served with Bacon and Fresh Fruit on the Side.
  • Chive & Egg Stuffed Roma Tomato Served with Turkey Ham and Sweet Potato Hash Made with Peppers & Onions on the Side.
Lunch
  • Cilantro Salmon Burger with a Curry Lime Vinaigrette. Served with a Fresh Spinach & Arugula Salad with Onions, Cherry Tomatoes and a Raspberry Vinaigrette.
  • Thai Coconut Chicken Soup Topped with Peanut, Cilantro and Ginger. Served with Wasabi Coleslaw on the Side.
  • No Crust Turkey Pot Pie Served with a Roasted Vegetable Medley of Golden Beets, Parsnips, Carrots and Turnips.
Dinner
  • Spanish Spice Rubbed Chicken Breast with a Parsley Mint Sauce. Served with a Vegetable Medley of Roasted Tomatoes, Zucchini and Artichokes.
  • Curried Turkey Stew Made with Tomatoes, Chick Peas, Coconut Milk, Almonds and Jalapeno. Served with Fresh Cilantro Harissa Yogurt Sauce.

Vegetarian:

Breakfast
  • Apple Cinnamon Oatmeal with Walnuts, Brown Sugar and Raisins. Served with Veggie Sausage Links.
  • Mediterranean Egg White Omelet with Spinach, Feta, Red Peppers & Onions and Artichoke Hearts. Seasoned Home Fries and a Veggie Patty on the Side.
  • Cinnamon Raisin Bagel with a House Blended Cinnamon & Honey Low Fat Cream Cheese. Veggie Sausage Link and Fruit on the Side.
Lunch
  • Whole Wheat Flatbread Pizza Topped with Butternut Squash, Rosemary, Feta and Asiago Cheese. Broccoli Cheddar Soup on the Side.
  • Flaky Croissant with Lettuce, Sun Dried Tomatoes, Lite Mayo, Swiss, Jack and Muenster Cheeses. Served with a Minestrone Soup on the Side.
  • Veggie “Sushi” Roll Made with Tofu, Nappa Cabbage, Zucchini, Squash, Carrots, Peppers, Cream Cheese and Ginger. Served with Edamame, Baby Corn and Snow Pea Salad with a Ginger Wasabi Soy Dressing.
Dinner
  • Stuffed Shells with a House Made Vodka Sauce. Served with Braised Balsamic Brussels Sprouts on the Side.
  • Veggie Swedish Meatballs Made with Panko Bread Crumbs, Garlic and Italian Seasonings Served Over Egg Noodles. Stewed Zucchini and Tomatoes and a Wheat Roll on the Side.

If these newly added meals are making your mouth water then you’ll really enjoy the rest of our 350 chef prepared, dietitian approved meals! We offer Low Carb, Paleo, Gluten Free, Healthy Mix or Vegetarian. All of which are calorie and portion controlled and perfect to help you lose those extra pounds and keep them off!

Use promo code BLOG0910 at checkout to take 10% off your next order!

New Meals For The Week of September 18

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Healthy Mix:

Breakfast – Pumpkin Cranberry and Walnut Muffin Served with a Chicken Sausage Patty and Hard Boiled Egg. Butter on the Side.
Buttermilk Pancakes with a Cinnamon Fuji Apple Sauce, Chicken Sausage Link, Hard Boiled Egg and Butter on the Side.
Whole Wheat Cranberry and Orange Scone. Served with Low Fat Cottage Cheese and Fruit.
Lunch – New England Clam Chowder Made with Potatoes, Celery and Onions. Served with Boursin Mac & Cheese. Oyster Crackers on the Side.
Italian Meatball Sub with Marinara Sauce and Provolone Cheese. Served with Minestrone Soup on the Side.
Thai Turkey Wrap with Cabbage, Carrots, Ginger & Cilantro. Served with a Peanut Sauce Made of Coconut Milk, Curry, Sweet Chili and Lite Soy Sauce. Asian Slaw on the Side.
White Chili Made with Shredded Chicken Breast, Navy Beans, Diced Jalepeno and Cilantro. Topped with Cheddar Cheese and Sour Cream. Cheddar Garlic Biscuit on the Side.
Dinner – Shrimp & Artichoke Linguine Topped with a Roasted Red Pepper Parmesan Cream Sauce Made with Spinach, Red Onions and Parsley. Served with Steamed Broccoli on the Side.
Turkey Pot Roast Made with Red Potatoes, Carrots, Celery and Onions. Served with Herbed Lima Beans.
BBQ Beef Brisket Served with a Sweet Potato Soufle Made with Brown Sugar and Cinnamon. Corn Soufle on the Side.

Paleo:

Breakfast – Raspberry Almond Flour Muffins Made with Eggs, Pumpkin, Honey, Coconut and Fresh Raspberries. Served with Paleo Pork & Sage Sausage, Hard Boiled Egg, and Fruit on the Side.
Stuffed Sweet Potato & Turkey Sausage Scramble Made with Bell Peppers, Onions, Thyme, Parsley, and Chili Flakes. Fresh Fruit on the Side.
Lunch – Roasted Turkey Vegetable Soup Made with Root Vegetables. Served with a Spinach Salad Topped with Raisins, Sunflower Seeds and a Dijon Vinaigrette.
Chicken Roulade Made with Olives, Peppers & Onions Baked with Marinara. Served with Stewed Spaghetti Squash & Broccoli.
Dinner – Sundried Tomato and Fennel Braised Beef Short Ribs Served with a Carrot Souffle Topped with Pecans. Wilted Spinach on the Side.
Roasted Chicken Topped with an Olive Tapenade. Artichoke and Winter Squash Saute on the Side.

Low Carb:

Breakfast – Spinach and Swiss Cheese Quiche Made with Red Peppers and Mushrooms. Served with Turkey Sausage and Fruit.
Primal Hot Cereal Made with Chia Seeds, Almonds, Bananas, Honey and Coconut Milk. Hard Boiled Egg on the Side.
Lunch – Blue Crab Cakes Made with Almond Flour Served Over Chef’s Choice Veg Medley with a Red Pepper Aioli. Arugula Salad with Sliced Radishes, Goat Cheese, Matchstick Carrots, Toasted Pecans and Raspberry Vinaigrette on the Side.
Roasted Turkey, Corn and Sweet Potato Soup. Served with a Fresh Caprese Salad Made with Chiffonade Basil and Garlic.
No Crust Turkey Pot Pie Served with a Roasted Vegetable Medley of Golden Beets, Parsnips, Carrots and Turnips.
Dinner – Moroccan Chicken Baked with Lemons, Olives, Tomatoes and Garlic. Served with Saffron Cauliflower and Braised Wild Greens.
Rainbow Trout with Almonds Topped with a Lemon Butter Cream Sauce & Tomato Dill Relish with Spring Vegetable Mix.

Vegetarian:

Breakfast – Quinoa Breakfast Scramble Made with Plantains, Black Beans, Onion and Celery Served with Salsa. Fruit and Veggie Sausage Link on the Side.
Pumpkin Cranberry and Walnut Muffin Served with a Veggie Sausage Link and Low Fat Fruit on the Bottom Yogurt. Smart Balance Spread on the Side.
Whole Wheat Cranberry and Orange Scone. Served with Low Fat Cottage Cheese and Fruit.
Lunch – Veggie “Sushi” Roll Made with Tofu, Nappa Cabbage, Zucchini, Squash, Carrots, Peppers and Ginger. Served with Edamame, Baby Corn and Snow Pea Salad with a Ginger Wasabi Soy Dressing.
Zucchini Parm Melt on Focaccia Bread. Served with a Lentil Soup Made with Tomatoes, Red Onions, Garlic, Diced Carrots & Celery.
Vegetarian Chili Made with Onions, Tomatoes, Garlic and Brown Rice Topped with Low Fat Cheddar Cheese. Skillet Jalapeno Cornbread, Lite Sour Cream and Butter on the Side.
Dinner – Peanut Tofu Buddha Bowl Made with Broccoli, Carrots, Chick Peas, Snow Peas and Scallions. Served with Sauteed Spinach, Brown Rice and Sweet Chili Peanut Sauce.
Veggie Pot Pie Made with Broccoli, Cauliflower, Potatoes, Carrots, Celery, Onions, Parmesan Cheese and Green Peas. Served with a Broccoli Cauliflower Blend Topped With Low Fat Cheese.
Sweet Potato Cottage Pie Made with Veggie Crumbles, Onions, Celery, Carrots, Garlic, Peas and Corn. Served with Braised Green Beans.


Sound tasty? Then you’ll really enjoy the rest of our 350 chef prepared, dietitian approved meals! We offer Low Carb, Paleo, Gluten Free, Healthy Mix or Vegetarian. All of which are calorie and portion controlled and perfect to help you lose those extra pounds and keep them off!

Use promo code BLOG0920 at checkout to take $20 off your first order of $50 or more!

Food Safety in the Home After a Hurricane and Flooding

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After a hurricane or flooding, people need to assess all food and food preparation areas and equipment to decide what to keep or throw away. Hurricanes, especially if accompanied by a tidal surge or flooding, can contaminate the public water supply. Water in the hurricane-affected area may not be safe to drink. Local announcements should provide updated information on the supply.

  • Do not eat any food that may have come into contact with flood water. If in doubt, throw it out.
  • Do not eat food packed in plastic, paper, cardboard, cloth and similar containers that have been water damaged.
  • Discard food and beverage containers with screw-caps, snap lids, crimped caps (soda bottles), twist caps, flip tops and home canned foods, if they have come in contact with flood water. These containers cannot be disinfected.
  • Undamaged, commercially-prepared foods in all-metal cans or retort pouches can be saved if you remove the labels, thoroughly wash the cans, rinse them and then disinfect them with a sanitizing solution consisting of 1 tablespoon of bleach per gallon of potable water. Finally, re-label containers that had the labels removed, including the expiration date, with a marker.

Water

Area health departments will determine whether tap water can be used for drinking. If water is not potable or is questionable, follow these directions to purify it:

  1. Use bottled water that has not been exposed to flood waters if it is available.
  2. If you don’t have bottled water, you should boil water to make it safe. Boiling water will kill most types of disease-causing organisms that may be present. If water is cloudy, filter it through clean cloths or allow it to settle, and draw off clear water for boiling. Boil the water and let it cool, and store it in clean containers with covers.
  3. If you can’t boil water, you can disinfect it using household bleach. Bleach will kill some, but not all, types of disease-causing organisms that may be in the water. If water is cloudy, filter it through clean cloths or allow it to settle, and draw off clear water for disinfection. Add ⅛ teaspoon (or 8 drops) of regular, unscented, liquid household bleach for each gallon of water, stir it well and let it stand for 30 minutes before you use it. Store disinfected water in clean containers with covers.
  4. If you have a well that has been flooded, the water should be tested and disinfected after flood waters recede. If you suspect that your well may be contaminated, contact your local or state health department or agriculture extension agent for specific advice.

Food Contact Surfaces and Equipment

  • When cleaning or disinfecting, wear protective clothing, such as gloves, to avoid skin contact, irritation or infection.
  • Discard wooden cutting boards, wooden dishes and utensils, plastic utensils, baby bottle nipples and pacifiers that have come into contact with flood water. These items cannot be safely cleaned.
  • Thoroughly wash metal pans, ceramic dishes and utensils (including can openers) with soap and water, using hot water if available. Rinse and then sanitize by boiling in clean water or immersing them for 15 minutes in a solution of 1 tablespoon of unscented, liquid chlorine bleach per gallon of drinking water (or the cleanest, clearest water available).
  • Thoroughly wash countertops with soap and water, using hot water if available. Rinse and then sanitize by applying a solution of 1 tablespoon of unscented, liquid chlorine bleach per gallon of drinking water (or the cleanest, clearest water available). Allow to air dry.
  • Make sure to carefully clean corners, cracks and crevices, door handles and door seals in rooms that have been affected by flood water.

Kitchen Appliances

  • If the power in a refrigerator goes out, keep the refrigerator and freezer doors closed as much as possible to maintain the cold temperature. The refrigerator will keep food cold for about four hours if it is unopened. A full freezer will keep the temperature for approximately 48 hours (24 hours if it is half full) if the door remains closed. Buy dry or block ice to keep the refrigerator as cold as possible if the power is going to be out for a prolonged period of time. Fifty pounds of dry ice should hold an 18-cubic-foot fully-stocked freezer cold for two days.
  • Once the power is restored, determine the safety of your food. If an appliance thermometer was kept in the freezer, check the temperature when the power comes back on. If the freezer thermometer reads 40°F or below, the food is safe and may be refrozen. If a thermometer has not been kept in the freezer, check each package of food to determine its safety. You can’t rely on appearance or odor. If the food still contains ice crystals or is 40°F or below, it is safe to refreeze or cook.
  • Refrigerated food should be safe as long as the power was out for no more than four hours and the door was kept closed. Discard any perishable food (such as meat, poultry, fish, eggs or leftovers) that has been above 40°F for two hours or more.
  • Perishable food such as meat, poultry, seafood, milk and eggs that are not kept adequately refrigerated or frozen may cause illness if consumed, even when they are thoroughly cooked.
  • Discard refrigerators that have been submerged in flood water, or if enough moisture was present from liquefied food items to reach the insulation inside the equipment.
  • Run your dishwasher (empty) through three complete cycles to flush the water lines and assure that they are cleaned internally before washing dishes and utensils in it.
  • Discard all ice in ice machines; clean and sanitize (1 tablespoon of bleach per gallon of potable water) the interior surfaces; run the ice through three cycles; and discard ice with each cycle.
  • Replace all ice machine filters and beverage dispenser filters and flush all water lines for 10 to 15 minutes.

For more information on keeping food safe before and after an emergency, go to FoodSafety.gov/keep/emergency.

Source: Taylor Wolfram, Academy of Nutrition & Dietetics


From Hurricane Harvey to Irma, all of us in the south have seen and felt the devastating force of Mother Nature. At Fresh ‘N Fit Cuisine, we know it can be hard to get back into your daily routine depending on how much you were affected by the storms. Allow the convenience of our healthy, chef prepared meals help save you time from grocery shopping, cooking and cleaning so you can focus on more important matters.

Use promo code BLOG0920 at checkout to take $20 off your first order of $50 or more!

New Meals For The Week of September 11

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Healthy Mix:

Breakfast – Home Made Pumpkin Spice Breakfast Bread Made with Brown Sugar, Cinnamon, Nutmeg and Cloves. Served with Turkey Canadian Bacon and a Hard Boiled Egg.
Blackberry and Lime Scones Served with Hard Boiled Egg and Turkey Sausage Links.
and Turkey Sausage Link
Lunch – Shrimp & Guacamole Pita with Lime Cilantro Brown Rice Made with Cilantro, Lime, Cumin, Chili and Low Fat Mayo. Served with Stewed Peppers and Tomatoes.
Salisbury Steak Beef Meat Balls Over Whipped Baby Red Mashed Potatoes. Served with a Mushroom Herbed Gravy and Vegetable Medley on the Side.
Dinner – Honey Mustard Glazed Chicken Served with Thyme Mashed Yukon Potatoes and Sauteed Broccoli.
Orange Glazed Mahi Mahi Made with Thyme and Garlic Served with Smoked Gouda Grits. Roasted Beets and Arugula on the Side.

Paleo:

Breakfast – Ham and Pork Sausage Served with Hard Boiled Egg & Spiced Sweet Potato.
Raspberry Date Chia Pudding Made with Coconut & Almond Milk Served with Turkey Sausage Patties.
Lunch – Chicken Egg Roll Bowl Made with Cabbage, Carrots, Onions, Cashews and Scallions. Chili Mayo & Pickled Vegetables on the Side.
Roast Turkey Served Served with an Herbed Carrot Puree and Grilled Onions, Brussels Sprouts & Sweet Potatoes on the Side.
Southwestern Chicken Thighs Made with Red Peppers, Garlic, Tomatoes, Cilantro and Lime. Served with Chili Spiced Acorn Squash and Roasted Plantains.
Dinner – Italian Roast Beef Seasoned with Garlic and Crushed Red Pepper. Served with a Carrot Puree and Roasted Green Beans on the Side.

Low Carb:

Breakfast – Cinnamon and Apple Oatmeal Made with Walnuts, Cinnamon and Brown Sugar. Served with Turkey Ham and a Cheese Omelet.
Lunch – Jamaican Jerk Chicken Thighs Served with a Cauliflower Mash and Spicy Peach Cole Slaw on the Side.
Turkey Chili with Diced Onions, Peppers, Garlic and Tomatoes. Topped with Low Fat Cheddar Cheese and Low Fat Sour Cream.
Dinner – Sweet Potato Shepherd’s Pie Made with Lean Ground Beef, Onions, Peppers, Carrots, Celery and Peas. Topped with Low Fat Cheddar Cheese. Sugar Snap Peas on the Side.
Duck Confit Topped with a Cherry Sauce Served with Brussels Sprouts Flavored with Bacon. Baked Acorn Squash with Garlic on the Side.

Vegetarian:

Breakfast – Homemade Pumpkin Spice Bread Made with Brown Sugar, Cinnamon, Nutmeg and Cloves. Served with a Veggie Sausage Patty and Low Fat Yogurt with Fruit on the Bottom.
Scrambled Eggs with Boursin Cheese and Chives. Wheat Biscuit, Veggie Sausage Link and Butter on the Side.
Lunch – White Bean Chili Topped with a Fresh Salsa Verde, Cheddar Cheese and Tortilla Strips. Garlic Biscuit, Butter and Low Fat Sour Cream on the Side.
Mushroom Pizza with Asiago Cheese, Herbs and a Truffle Oil Drizzle Served with a Butternut Squash Succotash.
Dinner – Farro and Vegetable Ragout Served with an Almond Salsa Made with Shallots, Basil and Capers. Spiced Spaghetti Squash on the Side.
Savory Cheese and Mushroom Lasagna Made with Fontina & Gruyere Cheese Served with Balsamic Roasted Brussels Sprouts.


Eating Right Isn’t Complicated

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Eating right doesn’t have to be complicated — simply begin to shift to healthier food and beverage choices. These recommendations from the Dietary Guidelines for Americans can help get you started.

  • Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.
  • Include lean meats, poultry, fish, beans, eggs and nuts.
  • Minimize saturated fats, trans fats, salt (sodium) and added sugars.

Make Your Calories Count

Think nutrient-rich rather than “good” or “bad” foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients, and lower in calories. Making smart food choices can help you stay healthy, manage your weight and be physically active.

Focus on Variety

Eat a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens and broccoli and orange vegetables including carrots and sweet potatoes. Vary your protein choices with more fish, beans and peas. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta every day.

Know Your Fats

To help reduce your risk of heart disease, look for foods low in saturated fat and trans fat. Most of the fats you eat should be monounsaturated and polyunsaturated oils. Check the Nutrition Facts label on food packaging.

Source: Taylor Wolfram, Academy of Nutrition & Dietetics


Along with taste and convenience, variety is one of the things that sets Fresh ‘N Fit Cuisine apart from the rest. With over 350 meals that are prepared with locally sourced ingredients, give Fresh ‘N Fit Cuisine a try today at get $20 off of your first order of $50 or more when you use promo code BLOG0920 at checkout.

New Meals For The Week of September 4

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The long holiday weekend isn’t the only thing you’ll have to look forward to next week. Our new meals will give you something to think about whether you’re relaxing on the lake or binge watching your favorite Netflix show.

Healthy Mix:

Breakfast – Hard Boiled Eggs Served with Turkey Bacon, Whole Wheat Bread with Butter and Honey
Breakfast – Cinnamon Cream Cheese Blintz Served with an Apple Cranberry Compote and Turkey Sausage Link
Lunch – Louisiana Style Chicken Sausage Jambalaya Bake Made with Onions, Peppers and Brown Rice. Stewed Okra and Tomatoes on the Side.
Dinner – Turkey Tetrazzini Made with Whole Wheat Spaghetti, Celery, Onions and Parmesan Cheese. Served with Garden Peas

Paleo:

Breakfast – Ham and Pork Sausage Served with Hard Boiled Egg & Spiced Sweet Potato
Lunch – Sesame Seared Salmon Served with Snow Peas & Cauliflower Puree on the Side
Dinner – Lemon Basil Shrimp with a Spinach, Tomato & Mushroom Ragout Served with Asparagus on the Side

Low Carb:

Breakfast – Baked Pecan Oatmeal Made with Cinnamon, Eggs, Brown Sugar and Milk. Lean Sliced Ham on the Side
Lunch – Cream of Chicken Soup Made with Bacon, Leeks, White Wine, Garlic, Coconut Milk and Shiitake Mushrooms. Roasted Beet Salad Topped with Pumpkin Seeds, Goat Cheese and a Lemon Vinaigrette
Dinner – Apple Horseradish Glazed Salmon Served with Roasted Carrots, Golden Beets and Parsnips

Vegetarian:

Breakfast – Cinnamon Cream Cheese Blintz Served with an Apple Cranberry Sauce and Veggie Sausage Patty
Lunch – Mediterranean Cappellini Made with Artichoke, Sun Dried Tomato and Capers Served with Garlic Cheese Bread
Dinner – Chickpea Stew Made with Turnips, Tomatoes, Carrots, Onions, Peppers, Garlic, Jalapenos and Spinach Topped with a Harissa Sauce and Served Over Brown Rice. Curried Vegetable Medley on the Side


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