Tag Archives: Nutrition Coaching

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.

Keeping Corporate Wellness Simple

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By: Julia Lott, MS, RD, LD, Fresh ‘N Fit Cuisine
Wellness is a process of growth and change.  It is a state of total well-being for your mental, physical and social health.  By definition, wellness is actively pursuing the goal of total well-being.  Therefore, corporate wellness can help employees improve their total well-being.  Improved well-being, promotes productivity, innovation, and job satisfaction.

Sounds pretty amazing right?  A corporate wellness program can be successful, when it provides employees with a simple approach.  People are very busy in their personal and professional lives.  However, as we all know health and well –being should be a top priority.  For that reason, having a corporate wellness program that is simple can help retain employee involvement as well as increase participation.

Here are some important factors to consider when trying to improve participation and maintain involvement in a wellness program:


Providing employees with simple ways to track improvement and learn about ways to improve health and well-being.   Additionally, it’s important to have access to break room areas and healthy food options.  Luckily, Fresh n’ Fit Cuisine can offer discounts to employees and onsite delivery options as well.


Employees should know who their point of contact is, if they have questions regarding the wellness program.  Additionally, it is important to communicate with employees on what incentives and special offers they may be able to take advantage of, by participating in the program.  Many times, employees will have more accountability, when they have created a relationship with their wellness coordinator/coach.

Health Assessments and Screenings

Periodic health assessment screenings allow employees to learn about their current health status.  Many times employees may not take the time to schedule yearly wellness appointments.  Therefore, participating in screenings can prevent employees from eventually paying high dollar amounts for medical care that could have been avoided; and lost productivity in the workplace.

Health and Nutrition Education 

Knowledge is power!  Arming your employees with dependable health and well-being information and making it easily accessible is irreplaceable.  Publishing weekly articles on health and wellness, providing lunch and learns, and promoting physical activity are all excellent channels on endorsing health and nutrition education.   Fresh n’ Fit Cuisine offers both lunch and learns and participation in health fairs to improve employee wellness participation.  By providing lunch and learns, employees can learn about trending health related topics.  Furthermore, offering health fairs is a great way to pass along program wellness program information.

Interested in finding out more our Fresh ‘N Fit Cuisine’s Corporate Wellness program? Or if you want to try Fresh ‘N Fit Cuisine’s macro-based meals, we’ll give you $20 off  your first order when you use promo code MAYBLOG20 at checkout!

Experience our amazingly satisfying line of chef prepared Keto meals!

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Making changes to your diet is never fun or simple, but our line of Keto meals makes it easy for you to look and feel better…naturally!

Designed and prepared by our chefs, these delicious and savory dishes closely follow the Ketogenic Diet guidelines and will amaze you with their flavor. Each meal is low carb and gluten free with moderate protein and high fat. Keto doesn’t have to be boring especially when our chefs are the ones doing all of the cooking.

Since we introduced our Keto meals back in January, the demand for them has been overwhelming, so we are excited to announce that they are now available on the Fresh ‘N Fit Cuisine website!

For only $10.99 each, you can order our Keto meals individually and in any quantity and when you use promo code KETO10BLOG at checkout, you’ll get 10% off your next order as well as the support and guidance of our nutrition coaches…for FREE!

New Meals Will Be Added Weekly But Our Introductory Keto Menu Includes:

  • Bison Burger Served with a Garlic Aioli & Dill Pickles.  Roasted Radicchio & Steamed Broccoli on the Side.
    KCal:  633 | Fat: 50g | Net Carbs: 8g | Protein: 37g
  • House Made Teriyaki Marinated Chicken Thighs Served over a Medley of Asparagus, Red Cabbage & Mushrooms Topped with Pumpkin Seeds.
    KCal:  640 | Fat: 55g | Net Carbs: 6g | Protein: 41g
  • Bacon Wrapped Salmon Served over Braised Turnip Greens Topped with Pecans.
    KCal:  636 | Fat: 50g | Net Carbs: 8g | Protein: 37g
  • Italian Turkey Meatballs Made with Parmesan  & Rosemary.  Served over Italian Spaghetti Squash with Marinara Sauce & Topped with Toasted Pine Nuts.
    KCal:  605 | Fat: 44g | Net Carbs: 7g | Protein: 44g  
  • Mustard Rubbed Pork Chop Served with Roasted Brussels Sprouts & Bacon Gravy with Fresh Thyme.
    KCal:  671 | Fat: 52g | Net Carbs: 6g | Protein: 40g
  • Cashew Pork Made with Chili Flakes Served with Red Onions, Green Bell Peppers, Broccoli & Scallions.  Topped with a Low Sodium Stir Fry Sauce & Sesame Seeds.
    KCal:  651 | Fat: 46g | Net Carbs: 7g | Protein: 51g
  • Peppered Skirt Steak Served over Bok Choy & Celery Topped with a Toasted Peanut Aioli.
    KCal:  627 | Fat: 43g | Net Carbs: 12g | Protein: 40g
  • Creamy Garlic Chicken Breast Made with Onions, Garlic, Butter, Milk & Italian Seasoning.  Served over Spinach & Swiss Chard Topped with Sunflower Seeds.
    KCal:  602 | Fat: 44g | Net Carbs: 6g | Protein: 44g
  • Blackened Shrimp Served with Zucchini Noodles Topped with a Lemon Butter Cream Sauce & Chopped Bacon.
    KCal:  633 | Fat: 46g | Net Carbs: 8g | Protein: 47g
  • Turkey Carnitas Made with Turkey Breast Served over Cilantro Cole Slaw Topped with Mojo Aioli & Chili Spiced Pumpkin Seeds.
    KCal:  632 | Fat: 44g | Net Carbs: 6g | Protein: 53g

Give Fresh ‘N Fit Cuisine a try today and use promo code KETO10BLOG at checkout to get 10% off your next order and get the support and guidance of our nutrition coaches…for FREE!

Fresh ‘N Fit Cuisine does not endorse any specific diet plan, we recommend that you consult with your physician or other health care professional before beginning this or any other nutrition program.

March 14th Is Registered Dietitian Nutritionist Day

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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