Tag Archives: diet

Healthy Substitutions Make Eating Right Easy

One of my least favorite questions that I get asked is “are you on a diet?” As much as I try to give a simple “no” or “just eating healthy,” I inevitably end up going into a long explanation about balanced eating, why it’s important, and how it’s not a diet, but something that my family does all the time. 

Now, you may be wondering how is that different from dieting? Aren’t you still depriving yourself of foods that you love to eat? The answer is NO!

Balanced eating is not about deprivation, cutting out food groups, or taking the joy out of eating. Balanced eating is about finding healthy substitutions for the foods that you love. Let me give you an example. 

Imagine that your favorite food is burgers. If you go to a restaurant, you order a burger. On a Friday night at home, you want to grill burgers. Instead of giving up burgers entirely, which would set you up for failure, find a healthy substitution. 

• Replace a beef patty with a seasoned turkey burger patty
• Replace a full burger bun with a sandwich thin
• Top it with lettuce, tomato, pickles, avocado and mustard
• Replace fries with baked sweet potato fries and brussels sprouts on the side

Because you’re not giving up on your favorite food, it’s much easier for you to stay on track with those healthy habits. You won’t feel like you need a “cheat day.” There are so many other healthy substitutions that you can on a daily basis that will help you stay balanced AND satisfied:

• Vegetable noodles instead of spaghetti
• Ground turkey instead of ground beef
• Chicken, bison, and turkey burgers instead of beef burgers
• Sparkling water instead of soda
• Coconut milk instead of creamer in your coffee
• Almond milk instead of regular milk
• Almond flour instead of flour
• Unsweetened applesause instead of oil in baking recipes
• Greek yogurt instead of sour cream
• Cauliflower rice instead of white rice
• Mashed cauliflower instead of mashed potatoes

The list goes on! As you can see, you can still keep your favorite foods in your rotation with some healthy substitutions. Small substitutions really add up to big changes in body composition. This is why losing weight or body fat should never be related to “being on a diet” or “deprivation.” It is about finding ways to build healthy habits over the long term. 

I challenge you to find one food that you like to eat and find a healthy substitution for it. Only eat that substitution for one full month. Now, how do you feel about that food?

Source: Brandon Brigman, No Excuses CrossFit

If you’re looking to start adding healthy substitutions in your meals, Fresh ‘N Fit Cuisine can help. In many of our meals, our chefs use ingredients like almond flour, cauliflower rice, zucchini noodles, bison and turkey.

Try one of our 7 healthy menus today and get 10% off your entire first order of $50 or more when you use promo code BLOGJULY0717 at checkout. (offer expires 9am, July 19, 2019)

5 Steps To Transform Your Relationship With Food

Having a healthy association to food is a key component to overall well-being. Have you ever thought about your relationship with food? Would you consider it healthy or unhealthy?

Do you obsess over food? Is everything you eat a number? Do you have strict food rules and then beat yourself up when they are broken? These all could be signs you need to transform your outlook with nutrition. 

Rule #1
Never categorize foods into “good” or “bad”. All foods can fit into your eating plan. There is no such thing a good or bad food. It’s usually the experience with eating that we associate our feelings to. Choose to eat for nourishment as opposed to feeling like you have to eat a certain way or can’t eat a certain food. Identify the foods and situations that you find enjoyable! This will encourage you to eat the foods that make you feel good!

Rule #2
Don’t let food make you feel guilty. If you did not make the best food choices at a meal, do not react by overdoing your workout or restricting yourself at your next meal. This will cause you to have given in to your guilt and associate that meal with unenjoyable experiences. Forgive yourself and move forward.

Rule #3
Don’t let food rule your life. You don’t have to gravitate towards “diet” food only. Don’t forbid anything. Balance is key! Being too restrictive, strict, or obsessive will set you up to fail. Everything in moderation will fit into your eating plan. Enjoy a donut, it’s ok!

Rule #4
Be mindful. Listen to your body cues that tell you when to eat and when to stop. Are you physically hungry or is it emotionally charged? We usually crave high-calorie foods when stressed, tired, nervous, or mad. It is important to find other ways to deal with your emotions besides food. Remember it takes 20 minutes for our brain to signal to our bodies we are no longer hungry. Eating takes time. Allow yourself to have it.

Rule #5
Take precautionary measures to set yourself up for success. Don’t sit down with the entire bag of potato chips. If you find yourself craving French fries or pizza, pick a time to enjoy those foods when you aren’t starving. Don’t stock your problematic foods in your pantry. Keep your snacks and your treats separate.

If your relationship with food is something you need to work on, change doesn’t happen overnight. Eat to nourish your body and focus on the foods that make you feel good. We should enjoy eating and not worry about having a “treat” every now and then. When you can easily feel guilt-free for eating a cup of ice cream instead of the whole tub you are on your way to your new relationship with food!

Source: Brandon Brigman, No Excuses CrossFit

Eating well balanced meals are an integral part of having a healthy relationship with your food. Try Fresh ‘N Fit Cuisine chef prepared meals today and get $20 off your first order when you use promo code  BLOGAPRIL487 at checkout. (offer expires 9am, April 26, 2019)

Seriously?!? The madness has to stop.



I’m here to warn you about 5 fat loss myths that most people fall for. This might come across as a soapbox rant, and for that I apologize, but trust me when I say that this is a message that needs to be spread. Your fat loss depends on it.

Don’t waste your time on these:

This is a Myth: Diet pills will help you lose fat.

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down. Don’t pop a pill—instead burn calories with exercise.

This is a Myth: You should starve yourself to lose fat.

Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results. Don’t starve yourself—instead eat healthy small meals throughout the day.

This is a Myth: Lots of crunches will flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs. Don’t obsess about crunches—instead focus on fat burning.

This is a Myth: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need. Don’t eat packaged diet foods—instead stick with nutritious whole foods.

This is a Myth: You have to avoid carbs to lose fat.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars. Don’t swear off all carbohydrates—instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan.

DO THIS FIRST: Cut out the junk.

The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!

DO THIS SECOND: Focus on whole foods.

Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Source: Rene Serrate, U First Fitness

Preparing clean and healthy meals is what our chefs love to do! Using locally sourced ingredients with no added preservatives or artificial sweeteners are just a few of the ways we ensure our macro-based meals are the best.

Try Fresh ‘N Fit Cuisine today and we’ll give you $20 off  your first order when you use promo code MARCH20BLOG at checkout and you’ll also get the support and guidance of our nutrition coaches…for FREE as well!

Heart Health And Diet

Heart disease is the leading cause of death in America. About 92 million people in the United States have some form of heart/cardiovascular disease — that’s about 29 percent of the population. Many of these deaths and risk factors are preventable, and food choices have a big impact on your heart’s health, even if you have other risk factors.

Only a few risk factors, such as age, gender and family history, cannot be controlled. You can prevent and control many risk factors of heart disease, such as high blood cholesterol and high blood pressure with lifestyle changes and medications.

Lifestyle Changes

A healthy lifestyle — following a healthy eating plan, maintaining a healthy weight, regular physical activity, quitting smoking and managing stress — can lower your risk for heart disease and may prevent current heart disease from worsening.

A Heart-Healthy Diet

To lower your risk of heart disease, follow these recommendations directly from the 2015 Dietary Guidelines for Americans:

  1. “Follow a healthy eating pattern across the lifespan.”
  2. “Focus on variety, nutrient density, and amount.”
  3. “Limit calories from added sugars and saturated fats and reduce sodium intake.”
  4. “Shift to healthier food and beverage choices.”
  5. “Support healthy eating patterns for all.”

If you are at high risk for heart disease or already have heart disease, your first step should be to meet with a registered dietitian nutritionist. Together with your health-care provider, your RDN can help you lower your risk or improve your existing condition by developing a personalized eating and lifestyle plan.

Source: Taylor Wolfram, Academy of Dietetics & Nutrition

Fresh ‘N Fit Cuisine’s Healthy Mix and Vegetarian meals adhere to the healthy eating guidelines of the American Diabetes Association, the American Heart Association, the American Cancer Society and the Academy of Nutrition & Dietetics.

And now that we offer free nutrition coaching and support, Fresh ‘N Fit Cuisine makes it easier for you to eat healthy in the new year.

Use promo code JANBLOG10 to save 10% off your first order at checkout.

Staying Away from Fad Diets

With all the focus on weight in our society, it isn’t surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse even the most informed consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is.

There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.

Steer clear of any diet plans, pills and products that make the following claims:

Rapid Weight Loss

Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than 1 to 2 pounds per week. If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly.

Quantities and Limitations

Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients.

Specific Food Combinations

There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.

Rigid Menus

Life is already complicated enough. Limiting food choices or following rigid meal plans can be an overwhelming, distasteful task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.

No Need to Exercise

Regular physical activity is essential for good health and healthy weight management. The key to success is to find physical activities that you enjoy and then aim for 30 to 60 minutes of activity on most days of the week.

If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more.

Source: Taylor Wolfram, Academy of Nutrition & Dietetics

They say “variety is the spice of life,” and at Fresh ‘N Fit Cuisine, we agreed 100%. Fad diets that limit what you can eat are not sustainable. What is sustainable, though, is a comprehensive meal plan service that provides the variety of over 350 meals spanning 5 different menus as well as nutritional coaching to help give you the support you need to make healthy choices. Fresh ‘N Fit Cuisine offers all of that and more.

Start the holiday season off right with our calorie and portion controlled meals that are prepared fresh every week and are nutritionally balanced by our team of Registered Dietitians.

Try us today and get $20 off your first order when you use promo code BLOG1120 at checkout.

Don’t Let This Happen To You..

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.

What’s The Big Secret, Anyway?

Sure, you do your best to eat healthy and live a fit and active lifestyle, but you’re still not satisfied with your body. Day after day of eating salads and hitting the gym and your body isn’t changing.

It’s frustrating.

And yet there are people, whom you know personally, with phenomenal bodies and very little body fat. What are they doing differently than you? You work out and eat healthy too! Why doesn’t your body look like theirs? What’s the big secret that they know about losing fat, getting lean, and looking amazing?

The answer is as simple as it is difficult: Avoid Sugar.

While you do your best to eat healthy, do you know how much sugar you are actually consuming everyday? The answer will surprise you.

The average American consumes over 80 grams of sugar everyday, an amount that’s easily three times more than is safe and healthful. How much sugar do you eat? Write down the sugar count on everything you eat for the next few days and then find your average sugar gram intake. Now work on slashing this number.

Part of the problem is that food items are often sneaky about how much sugar is really hiding within. Deceiving messages on the packaging imply that the contents are beneficial, causing us to ignore the high sugar content. In the end whatever supposed benefits being advertised are overshadowed by the negative effect of the sugar.

What’s the big deal about taking in a lot of sugar? Well, you won’t achieve a lean body while consuming a lot of sugar. So if you choose to indulge in sugar then forget about strutting your stuff on the beach this year.

Aesthetics aside, a high sugar intake is detrimental to your health as it causes your cells and organs to become acidic and a breeding ground for disease.

Going back to that guy or gal that you know who is perpetually lean…you can bet that their diet is extremely low in sugar. A low sugar diet is the key to keeping lean and it’s not had by simply avoiding the high sugar items, like candy and cake, it’s had by avoiding items with even low amounts of added sugars.

Take the next week to cut out all added sugars from your diet. Check in with your weight and your energy levels at the end of seven days and note any difference. You’ll be pleasantly surprised how quickly you’ll see results in both your weight and energy levels by making this simple, conscious move to avoid sugar.

Source: Rene Serrate, U First Fitness

As a proud partner of the American Diabetes Association, our Healthy Mix, Vegetarian and Low Carb menus adhere to their healthy eating guidelines, as well as those put forth by the American Heart Association, the American Cancer Society and the Academy of Nutrition & Dietetics.

Now is the perfect time to experience the convenience of our delicious, chef prepared meals. Use promo code AUGBLOG20 at checkout and receive $20 off your first order of $50 or more.


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