5 Easy Ways To Look Younger

push-ups-888024_1920As much as you may want it, you simply can’t turn back the hands of time. This can be frustrating the signs of aging begin to set in. The good news is that by adding a few anti-aging tweaks and habits to your routine it’s quite possible to look younger, healthier and more vibrant than ever before. And, no, you don’t need surgeries, injections or expensive lotions or potions to look years younger than you do today!

Anti-Aging Habit #1: Daily Sunscreen

Studies continue to prove that people who protect their skin from the sun’s harmful UV rays look younger than those who skip sunscreen. Apply 30 SPF to your face every morning to reap the benefits of this simple age-defying habit.

Anti-Aging Habit #2: Lotion Your Hands

Since the skin on the backs of your hands is naturally thin, it becomes increasingly important to apply moisturizer here as you age in order to prevent it from becoming wrinkly and dried out. Rub some of the 30 SPF that you are applying to your face each morning to the backs of your hands to keep them supple and smooth.

Anti-Aging Habit #3: Eat Less Sodium

When it comes to keeping your skin looking bright, tight and young: sodium is your worst enemy. Salty foods cause your skin to become puffy and bloated, and increase the bags under your eyes. Avoid eating sodium rich foods and instantly look younger!

Anti-Aging Habit #4: Get Enough Sleep

If you’d like to look younger then fight the urge to stay up late. Getting plenty of sleep, 7-9 hours each night, is key for allowing your body to produce the ideal levels of estrogen and progesterone, hormones that boost your skin’s natural repair mechanisms and promote a healthy complexion.

Anti-Aging Habit #5: Exercise Daily

Exercise improves your circulation, which has a number of age reducing payoffs. Healthy circulation helps your skin to look its best and even reduces puffiness and bags under your eyes. Exercise also increases muscle tone which improves your metabolism and helps you burn fat, looking slimmer and younger.

Source: Rene Serrate, U First Fitness


With over 300 meals to choose from, Fresh ‘N Fit Cuisine’s menus are prepared following the healthy eating guidelines from the American Diabetes Association, the American Heart Association and the Academy of Dietetics & Nutrition.

Try one of our 5 gourmet menus today and get $20 off your first order of $50 or more when you use promo code MARBLOG20 at checkout.

Global Cuisine for a Healthy Plate

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Eating right is not a one-size-fits-all endeavor. A healthy plate can include foods from all corners of the globe. In fact, the 2015 Dietary Guidelines for Americans says, “Healthy eating patterns are adaptable … Any eating pattern can be tailored to the individual’s socio-cultural and personal preferences.

Regardless of your heritage, follow these guidelines: make half your plate fruits and vegetables, with the rest of the plate including protein, such as lean meat, poultry, seafood or beans, and grains, preferably whole grains. With each meal, add calcium-rich foods such as fat-free or low-fat milk, yogurt, cheese or calcium-fortified non-dairy beverages.

With increasing varieties of food available today, nutritious meals can fit within any cultural preferences. Examples of healthful menu items from cultural traditions include:

Chinese: Stir-fried chicken and vegetables such as bok choy, snap peas, carrots and bean sprouts; brown rice; and a dish of lychee fruit.

Italian: Minestrone (a hearty, tomato-based soup with vegetables and pasta) with kidney beans added for folate, fiber and protein; gnocchi (flour or potato dumplings) with chopped vegetables including spinach mixed into the dough and served with lycopene-rich tomato sauce.

Greek: Tzatziki sauce (a creamy dressing of low-fat yogurt, garlic and cucumber) served on pita sandwiches or as a dip with vegetables; and dolmas (grape leaves stuffed with ground meat, vegetables such as bell peppers, eggplant and squash, rice, dried fruit and pine nuts).

Mexican: Jicama (a crisp and slightly sweet root vegetable) peeled, sliced and served on a salad with lime vinaigrette or chopped for a crunchy addition to salsas; and gazpacho (a cold tomato-based raw vegetable soup) made with spinach or cucumbers.

Or, try these additional menu ideas for global cuisine that add flavor, variety and nutrition:

  • Fruit chutney (Asian Indian)
  • Grilled pineapple as part of a chicken shish kabob (Middle Eastern)
  • Mango or other tropical fruit smoothie (Latin American)
  • Baked pumpkin sprinkled with cinnamon (African)
  • Polish beets (European)
  • Stir-fried greens (Asian)
  • Cactus salad (Latin American)
  • Succotash (Native American or Southern U.S.)
  • Couscous (African)
  • Quinoa (Latin American)
  • Dal (Asian Indian)

Source: Taylor Wolfram, Academy of Nutrition & Dietetics


At Fresh ‘N Fit Cuisine, our chefs want to take your taste buds on a world cuisine tour. With customer favorites like the  Greek Chicken Pasta Salad, our Vegetable Korma, and our Ginger Pork Stir Fry, you’ll feel like you’re on vacation without leaving the comforts of your home.

Try one of our NEW SPRING MENUS today and get $20 off your first order of $50 or more when you use promo code MARBLOG20 at checkout.

To Scale or Not To Scale

weighing-818694_1920When working towards a fat loss goal the question arises of how to best utilize the scale. Do you step on everyday, meticulously tracking the ups and downs? Do you jump on it once a week, keeping your mind off the number most days? Or do you skip the scale altogether and simply navigate your transformation using the markers of how you organically look and feel? Here’s a closer look at each method:

The Everyday Method:

There’s a large school of the thought that says in order to lose the most weight in the shortest amount of time you must get on the scale everyday. Weight yourself at the same time, preferably first thing in the morning, wearing as little as possible. Record the daily number and react accordingly. If your weight has gone up then make modifications to your diet (eat less) and to your workouts (exercise harder). If your weight has lowered then keep on doing what you’re doing because it’s working.

Everyday Method Pros:

There is research that backs this as a reliable method. In a Journal of Obesity Study, published in 2015, researchers at Cornell University found that participants who tracked their weight daily for two years were more successful in both losing weight and keeping it off than participants skipped daily weigh-ins.

Everyday Method Cons:

Facing the scale daily can be discouraging for some, due to normal fluctuation in water retention, which can take a toll psychologically. Those who get discouraged enough may give up on their transformation quest entirely. Others may get obsessive about their weight causing an unhealthy compulsion to develop.

The Never Method:

In opposition to the Everyday Method is the Never Method – as in, NEVER get on the scale. This method requires that you rely on natural instincts rather than numbers and that you pay close, intuitive attention to how you feel and how your clothes fit.

Never Method Pros:

No more feeling terrible when the number on your scale tells you that you’ve gained another 5 pounds! No more obsessing over a number! Your self esteem will be untouched and you’ll experience a form of freedom.

Never Method Cons:

If you don’t keep close tabs on how you feel and how your clothes fit then this method easily results in pounds adding up gradually over time. It is very difficult to notice weight gain that takes place at a very gradual rate without the use of a scale.

The Once Per Week Method:

A once per week weigh-in is the most popular method. Getting on the scale on the same day, at the same time, each week is a compromise between daily and never. It’s the compass method: frequent enough to notice when you begin to drift off track, but infrequent enough to not intrude on your life in a negative way.

Once Per Week Method Pros:

You only have to endure the scale once per week, which is a blessing if the scale makes you feel demoralized. It’s frequent enough to bring gradual weight gain to your attention before it gets too far out of hand.

Once Per Week Method Cons:

Getting on the scale once every seven days does allow a handful of pounds to add up before you notice, which simply won’t happen with daily weigh-ins. Weight gained in a single week can take more than another week to lose.

The Best Method:

The truth is that there’s no universal right way to monitor your fat loss progress in order to stay on track. The method that you choose should be the one that positively supports you towards your goals. Since you know yourself better than anyone, think long and hard about the method that is best for you. If you hate the scale but know that daily weigh-ins are the best way to keep you on track then bite the bullet and do it.
Source: Rene Serrate for U First Fitness

Fresh ‘N Fit Cuisine’s calorie and portion controlled meals are the perfect way to help you achieve your health and nutrition goals. Our 5 chef prepared menus will ensure that you’ll never be afraid to step on the scale. Use promo code MARBLOG20 at checkout and taste for yourself.

4 Keys to Strength Building and Muscle Mass

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Muscle is harder to build and maintain as we age. In fact, most of us start losing muscle around age 30, with a 3- to 8-percent reduction in lean muscle mass every decade thereafter.

This is due to lower testosterone levels in men and lower estrogen levels in women — both hormones that help build muscle — as well as changes in nerve and blood cells and the body not converting amino acids to muscle tissue as efficiently, among other factors. But muscle loss doesn’t have to be inevitable: For adult men and women, regular resistance training exercises are key to building and keeping muscle.

Strength Training and Health

Strength training is an important piece of the fitness equation. Men and women should participate in muscle strengthening activities that work the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms) at least two times each week. Examples of strength training include lifting weights, using resistance bands and doing push-ups, pull-ups and sit-ups. Even everyday activities such as carrying groceries, playing with your kids and gardening can strengthen muscles.

One of the best ways to support strength building is good nutrition. Protein, carbohydrates and fat play a major role, as does getting enough calories throughout the day. Read on to find out how each macronutrient can help you bulk up — and how much to eat every day.

Protein and Muscle Building

When building muscle, the more protein the better, right? Not necessarily. While you’re working to build muscle with exercise, protein should make up 10 to 35 percent of total calories for adults. Research shows there is no benefit to eating more protein than this amount and it can be harmful.

Keeping muscle mass, on the other hand, requires a lot less protein than building new muscle. For example, the recommended dietary allowance for protein for the average adult is 0.37 grams per pound of body weight, and that equals about 56 grams of total protein for a 150-pound adult. A typical day that includes 3 servings of low-fat or fat-free dairy plus 3 servings of protein foods (such as lean meat, poultry, fish or beans) will provide quality sources of protein to help reach that goal. Grains, especially whole grains, also provide some protein but may not be enough to meet dietary needs.

Protein levels of common foods:

  • 1 large egg = 6 grams
  • 1 cup low-fat milk = 8 grams
  • 1 cup plain low-fat yogurt = 12 grams
  • ½ cup low-fat cottage cheese = 14 grams
  • 2 tablespoons peanut butter = 8 grams
  • 1 cup cooked quinoa = 8 grams
  • 3 ounces of lean ground beef = 22 grams
  • 3 ounces skinless, baked chicken = 26 grams
  • 3 ounces grilled salmon = 21 grams
  • 3 ounces firm tofu = 8 grams

Carbohydrates and Muscle Building

Carbohydrates are an important group of foods for fueling your muscles. That’s because carbs are partially converted to glycogen, which is stored in muscle to power your workouts. Men and women who are strength training at least twice a week need at least half of their calories from carbohydrates per day. That doesn’t mean you should be loading up on pizza and bagels. Try adding in good quality carbohydrates that are low in fat, such as whole-grain breads and cereals for the best strength-training boost. Low-fat milk and yogurt and fruits and vegetables also are good options and provide some carbohydrates in our diet. When planning your meals and snacks, it is recommended to stay away from higher fiber foods immediately prior to or during exercise.

Fat and Muscle Building

Contrary to the fat-free trend, you actually need fat in your daily diet. Your body relies on fat to supply energy to muscles during activity, and how much fat a person needs can vary. As a general guideline, fat should make up 20 to 35 percent of your total calories.

For overall health and muscle strength, focus on sources of heart-healthy fats, including extra-virgin olive oil, canola oil, walnuts, pistachios, almonds, avocados and fatty fish such as salmon, halibut, mackerel, sardines and trout.

Fat contains twice the number of calories as carbohydrates and protein, so it is important to monitor serving sizes. For example, 1 tablespoon of olive oil has 120 calories and 1 ounce of walnuts (about 14 nuts) has 185 calories. If possible, measure and count before eating.

Source: Taylor Wolfram, Academy of Nutrition & Dietetics


A nutritionally balanced diet is the perfect way to keep your body fueled up for strength training or any sort of activity. Our 5 chef prepared menus will ensure that you’ll never get mealtime boredom either. Use promo code MARBLOG20 at checkout and taste for yourself.

Finding the Right Fit

20170211_213339I’ve lived in Atlanta for over 6 years and I’ve often found myself trying new meal plans. Finding the right fit has been a huge task. How do you find the time and energy to give yourself a much-needed TASTY healthy meal without breaking the bank? I thought that it was almost impossible. In the past, I conceded that at least one of the following meal constraints must be compromised:

  • Time
  • Freshness/Taste
  • Wholesome/Healthy
  • Value/Cost

This was just a conclusion that I’ve lived with for years.

I first tried the meal delivery services that ship all the pre-measured ingredients. These services are all very similar but I had to sacrifice TWO of my four meal constraints. These meals always took WAY too much time to prepare and a lot of the time the meals were very high in calories. I did enjoy these meals but it got to be very tiresome to come home from the gym and have a full hour of cooking waiting for you before I could have dinner.

20170204_192056I’ve also tried local Atlanta restaurants that offered an organic-at-home meal plan. I really enjoyed these at first but I ran into several problems as I tried to work this meal plan into my daily schedule.

  • Meals were never delivered to a convenient location for pickup. I would always have to drive to the restaurant to pick up my meals once a week. That doesn’t seem like a big ordeal, but the pickup was only allowed on Sundays and I often travel over the weekends which made it impossible to manage.
  • I found that the meals didn’t have much of a variance. I ate the same things over and over again and while they were very good meals, I was bored of the meal choices by month 2.

I’ve always had to make sacrifices when trying new meal plans until now. Fresh ‘n Fit Cuisine offers EXACTLY what I’ve been looking for.

  1. Convenient pick up locations and ready to eat meals.
  2. Food is always fresh with the twice a week pickup times.
  3. Great tasting options that are changing all the time. No more stagnant menu options!
  4. Healthy options that fit into my diet restrictions.
  5. A price point that fits well within my budget.

These are just a few of the reasons that I have fallen in love with Fresh ‘n Fit as compared to the other options that I have tried. I’m excited to start my journey of health and wellness and Fresh ‘n Fit can provide me exactly what I need along the way.

By: Cole Robbins


At Fresh ‘N Fit Cuisine, we try to offer 3 things: convenience, quality and variety. We offer over 115 pickup locations throughout Atlanta, as well as home/office delivery and FedEx overnight shipping. Our 5 chefs use fresh, locally sourced ingredients in all of our meals with no added sweeteners or preservatives. With over 300 meals spanning 5 menus, you will never get mealtime boredom again.

Give us a try today and get 10% off your first order with promo code MARBLOG10 at checkout.

Incorporating Healthy Fats Into Your Diet

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Fat is a nutrient necessary for your health. While various fats in foods have different effects on health, some fats offer health-protective benefits. Consider including foods with these fats, in moderation, to your meals.

Omega-3 Fats

Omega-3 fatty acids are a type of polyunsaturated fatty acid that may help lower cholesterol levels and support heart health.

What to Eat

Fatty Fish: Current dietary recommendations are to include fish in your meals at least twice per week. Fish high in omega-3 fats are salmon, albacore tuna (fresh and canned), sardines, lake trout and mackerel.

Walnuts: Walnuts are an excellent plant-based source of omega-3. Add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings and sautés, too.

Oils: Replace solid fats such as butter or margarine with oils such as canola and soybean when cooking or baking. It works well for sautéing and stir-frying.

Flaxseed: Add ground flaxseed to breakfast cereal, yogurt, baked goods including breads and muffins or mixed dishes and casseroles. Or, drizzle flaxseed oil over quinoa or use it for salad dressing. (Your body cannot break down whole flaxseeds to access the omega-3-containing oil.)

Eggs: Some chickens are given feed that is high in omega-3s so their eggs will contain more as well. When buying eggs, check the package label.

Monounsaturated Fats

Monounsaturated fats improve blood cholesterol levels, which can decrease your risk of heart disease.

What to Eat

Nuts: In addition to heart-healthy fats, nuts are a good source of protein, fiber and a variety of vitamins and minerals. Just keep portion control in mind. One portion of nuts is equal to 1 ounce or ⅓ cup and provides approximately 160 to 180 calories.

Oils: Use oils like olive oil in place of saturated fat, such as butter. Use it in salad dressing or to sauté vegetables, seafood, poultry and meat.

Avocado: Avocados not only contain monounsaturated fat, but they are also packed with folate, vitamins E, C and B6, potassium and fiber. Try adding avocado to salad, pizza, soup, salsa, eggs and sandwiches.

Peanut Butter: Nearly half the fat in peanut butter is monounsaturated fat. Resist the urge to pour off the heart-healthy oil that’s separated out of natural peanut butter, and mix it in.

Source: Taylor Wolfram, Academy of Nutrition & Dietetics


At Fresh ‘N Fit Cuisine, we believe a nutritionally balanced diet along with regular exercise is key to living a healthy life. Our chefs are determined to prepare you food that is nutrient rich as well as a good source of healthy fats.

Try one of our 5 gourmet menus today or try a few individual meals with our a la carte option today and get $20 off your first order of $50 or more with promo code MARBLOG20 at checkout.

3 Secrets For Your Daily Routine

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Incorporate the following diet secrets into your daily routine to naturally boost your metabolism, automatically lower your daily consumption of calories and keep your motivation going strong so that you drop excess fat quicker than ever before.

Secret #1: Weigh In Daily

Tacking your weight on a daily basis is a really simple way to drop pounds. A recent Duke study showed that participants who weighed themselves daily lost substantially more weight than participants who weighed themselves five times per week or less.
The act of getting on the scale and seeing your weight helps to understand how certain behaviors translate into weight gained or lost. If you ate a salty, carb-filled meal for dinner then you’ll visibly see the number go up when you step onto the scale the next morning. This will likely prevent you from repeating the weight-promoting behavior again and will keep your motivation on track.

Secret #2: Switch to Green Tea

Drop pounds by simply switching from soda to unsweetened green tea. The average soda drinker ends up consuming over 65,000 extra calories from their beverage of choice each year, calories that quickly add up to pounds gained. Even if your soda of choice is diet, this simple swap will result in pounds lost.
While diet soda doesn’t contain calories, there is evidence that the chemical compounds found in diet soda spike your hunger hormones, causing you to overeat. Unsweetened green tea, on the other hand, is calorie free and contains catechins that have been shown to help increase metabolism.

Secret #3: Go Gluten Free

You don’t have to be allergic to gluten to benefit from a gluten free diet. A Columbia University study reported that gluten triggers fattening biochemical changes, due in part to genetically altered wheat. These fattening biochemical changes are in addition to the high calorie counts of most gluten-containing foods, which means that avoiding gluten will help you drop weight twice as fast.
Rather than jumping from gluten-filled grain products to gluten-free grain products, do your best to trim even the gluten-free grains from your diet. This can be achieved by swapping out tortillas for large lettuce leaves and traditional noodles for noodles made from vegetables.
Don’t forget to exercise: the quickest way to reshape your body is with a combination of exercise and smart eating.

Source: Rene Serrate for U First Fitness


At Fresh ‘N Fit Cuisine, we believe a nutritionally balanced diet is a crucial part of any health and fitness plan. Our 5 chef prepared menus that includes gluten free as well as our healthy snacks and low calorie desserts can help you reach your goals without sacrificing variety, quality and flavor.

Try us today and get $20 off your first order of $50 or more when you use promo code MARBLOG20 at checkout.

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