Tag Archives: nutrition

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)

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The Ups and Downs Of A Weight Loss Journey: Part I

By: Star Reid
Thinking back to when I started this weight loss journey, I gave myself every excuse in the book as to why I couldn’t lose weight. I now understand that the things I told myself are all part of the negative mental game that unfortunately a lot of people play with themselves. As a result, that type of thinking ends up holding you back from being the best that you can possibly be.

When I started, my goal was to lose weight. And for me, at that time, it was the hardest thing in the world to do. But throughout my journey, the thing that made the biggest difference was having Fresh ‘N Fit Cuisine’s meals. By giving me everything I needed nutrition-wise to lose weight, all I had to do was just stick to the program and follow a simple equation: burn more calories than I take in.

After being on Fresh ‘N Fit for some time, I began to see results. These were REAL results, so my focus changed not to just losing weight but losing weight WHILE gaining muscle. I began doing CrossFit. Another important factor I should mention that has helped me out greatly was that I started working out with a friend who coached me with my weight training. After several months, I began to see muscle definition. Once I got some momentum, seeing the fruits of my labor only motivated me to continue.

As I started to lift more, I was hungrier and had to eat more. Even though I did gain a few pounds, I was able to keep it in check for the most part. I was actually proud of myself for eating more, gaining a few pounds, and not beating myself up about it. Because Fresh ‘N Fit’s meals are calorie and portion controlled, it was a lot easier to not overeat. And when I did eat a little extra, it was protein, like eggs, or some fruit to satisfy my sweet tooth.

My journey has been filled with ups and down but I have gained a better understanding of my body as it’s related to nutrition. At one point, my job put me on split shift for an entire month. During that time, I wasn’t able to weight train with my friend. To my amazement, I actually lost about 10 lbs. because I wasn’t lifting as heavy, so I was less hungry as a result.

It was a real eye opener for me to understand how my body reacts to how often you train and eat. After I returned to my normal work schedule, I started weight training again and sure enough, I gained those 10 lbs. back. This time around, I wasn’t as upset with myself for gaining back the weight. I wanted to get stronger.


If you’ve been inspired by Star’s journey, check back next week for part two of her story. And as she mentioned , if you’ve been interested in giving meal prepping a try, Fresh ‘N Fit Cuisine can help.

Visit FreshNFitCuisine.com to see all of our chef prepared meals and if you use offer code BLOGJULYSR10 at checkout, you’ll get 10% off your first order. (Offer expires 9am, July 12, 2019)

5 Tips to Kick Bad Eating Habits to the Curb

Are you guilty of skipping breakfast, ordering takeout too often, getting jitters from coffee overload and counting potato chips as part of a viable eating plan? It’s time to kick those habits to the curb and start eating right. Here’s a guide to help you get started.

Eat Breakfast

There’s no better way to start your morning than with a healthy breakfast. Providing your body with a morning meal provides it with energy to power not only your muscles but your brain as well! Prevent brain fog and increase your focus by keeping your brain fed.

The key to a good breakfast is balance. Include lean protein, whole grains and fresh, frozen or canned fruits and vegetables.  For example, oatmeal cooked with low-fat milk or fortified soy milk and sliced almonds and berries or scrambled eggs or tofu with mixed veggies and a slice of whole-wheat toast.

Cut Back on Caffeine

Too much caffeine can interfere with sleep, make you jittery and cause you to lose energy later in the day. Keep your caffeine intake in check by limiting regular coffee to 3 cups or less per day, and watch what you put into it.Too much sugar isn’t good for your teeth.

Need to wean off? Try switching to half decaf or tea, drink plenty of water and eat small, frequent meals to keep up energy.

Bring Lunch to Work

How do you make bringing lunch to work easy? The first step is to plan ahead by thinking through what you want for lunch and adding those foods to your grocery list. Stock your fridge with tasty, satisfying foods to set yourself up for success.

You could try batch cooking and meal prepping on the weekend so you don’t have to make lunch every morning. This could include baking chicken, chopping veggies and steaming rice. Make sure your options include a combination of lean protein and carbohydrates. For example, whole-grain bread with turkey, 1 cup of veggies and a piece of fruit. Or, try a salad with veggies and beans, a piece of fruit and a cup of barley soup.

Eat More Fruits and Vegetables

Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fiber to your plate. Consider picking one fruit or veggie you’ve never tried each time you go to the grocery store as fun way to discover new options. Who knows, you might find a new favorite!

Don’t let winter stop you from enjoying produce either. It might be harder to find fresh options, but frozen and canned are great alternatives.

Cook Dinner at Home

Making meals at home doesn’t have to zap the last bit of your time and energy. The trick is to plan ahead. Choose options you can make in advance. For example, cook a batch of soup you can portion out for lunches or dinner during the week, or bake a whole chicken to slice for sandwiches, wraps and casseroles.

Use shortcuts such as pre-cut or frozen veggies and keep staples on hand such as broth, herbs and lemons for flavoring and salad dressings. A quick and easy idea is to turn leftover beef into stew with beans, no-salt-added diced tomatoes and pre-cut veggies.

Source: Taylor Wolfram, MS, RDN, LDN, Academy of Nutrition & Dietitian


Eating well balanced meals are an integral part of living a healthy lifestyle. Let Fresh ‘N Fit’s chefs give you a hand preparing your breakfast, lunch or dinner.Try Fresh ‘N Fit Cuisine chef prepared meals today and get $20 off your first order when you use promo code  BLOGAPRIL44 at checkout. (offer expires 9am, April 12, 2019)

Healthy Ideas To Help You Spring Into Action

Spring is here. The days are getting longer and the temperatures are rising. In addition to all of the wonderful fruits and vegetables spring provides, warmer weather gives us the chance to get out of the house and enjoy the benefits of physical activity.

With a balanced eating plan, exercise is important both for losing weight and maintaining your overall health. The 2018 Physical Activity Guidelines for Americansrecommend adults engage in a minimum of 2½ hours each week of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity a week.

With planning, you can easily fit 30 to 60 minutes of aerobic activity into your routine most days of the week.

Examples of moderate-intensity aerobic activities:

  • Walking (about 3½ miles per hour)
  • Water aerobics
  • Bicycling (less than 10 mph)
  • Tennis (doubles)
  • Dancing

Examples of vigorous-intensity activities:

  • Race-walking (4½ mph)
  • Jogging, running (5 mph)
  • Swimming laps
  • Bicycling (faster than 10 mph)
  • Tennis (singles)
  • Aerobics

To increase your levels of aerobic activity, first decide which activities you enjoy and look at your daily schedule to see where you can fit in these activities. If you’re starting from little or no daily physical activity, check with your physician first and begin with five to 10 minutes per day. Increase your duration every week by 10-minute increments until you’re up to 30 to 60 minutes most days of the week.

And don’t forget about strength-building exercises! Adults should do muscle-strengthening activities that involve all major muscle groups at least twice a week.

As you develop your physical activity plan, remember nutrition is fundamental to your peak physical performance. To put in your best effort, you need carbohydrates, proteins, fats, vitamins, minerals and water. If you’re highly active, you may need slightly more of some nutrients. Whatever your level of activity, maximize your performance by consuming a wide variety of foods and adequate calories.

Source: Taylor Wolfram, MS, RDN, LDN, Academy of Nutrition & Dietetics


If you’re struggling to come up with a nutritional plan, Fresh ‘N Fit Cuisine can help. All of our meals are calorie and portion controlled and made from locally sourced ingredients. Enjoy healthier versions of your favorite meals today and get 10% off your first order when you use offer code BLOGMARCH4587 at checkout. (offer expires 9am, March 29, 2019)

New Year’s Resolutions Are A Good Thing

New Year's Resolutions Are A Good Thing

Love ‘em or hate ‘em, New Year’s resolutions are a good thing. If you struggle to believe that, it’s probably because of a history of failed resolutions. This year, however, you owe it to yourself to become the new person you want to be. Not in order to impress other people. You’re going to do it to remind yourself that yes, you can do whatever you put your mind to—you can become a better person.

Ready to get started on the road to a new you? Keep reading to find out what you’ve got to do this the year to make the new you happen!

Talk about It

After a few years of failed resolutions, you may want to keep your plans a secret. But don’t! If your family and friends don’t know what your goals are, you won’t have their support in your journey. They may scoff or snigger when they find out you have big plans for the coming year, but don’t let them get you down. Most likely, they’re jealous. So whether you want to be more committed to your gym routine, eat better, or be more patient with your kids, don’t keep your resolution for a new you to yourself!

Start with Pre-Tests

Next Monday may be when you’ve decided to really begin committing to your new self, but don’t wait that long. Start today with some pre-tests. Once a day, find a way to implement your new lifestyle into your routine. That may mean skipping dessert one night. Or maybe it’s letting your spouse have the remote control. Then again, it could be chewing on a carrot instead of going for a cigarette break when stressed. Whatever it is, scoring these small victories lets you know that you can indeed become the new person in the New Year that you desire.

Expect Success

There’s a reason New Year’s resolutions are the punch line for countless jokes. There are people, however, who beat the odds and stick with their resolutions. This time around, you’re going to be one of them. Not because you’re better than other people who can’t keep from overeating. And not because you’re smarter than people who don’t read a book every month (like you’re planning to do this year). The reason you’re going to succeed is because you want it, and nothing is going to stop you. When you expect success and realize it is possible—which it is—you’re prepared to do what it takes to find that success. Now go for it!

Go for the Right Goals

Before you set a resolution for a new you in the New Year, take stock of your life to determine what would give you the best bang for your resolution buck. Already spending more time than you’d like away from the family? Maybe you should resolve to work your way into a position at work that requires less travel. Thinking you need to lose more weight when all your friends think you’re exceptionally thin? Maybe you should work on adding muscle to your frame instead. Only when you have the right goals can your new you be the best you.

Have Some Fun

Sometimes, creating a new you can be tiring. After all, you’ve spent a lifetime creating the old you, and your old self will not leave without a fight. When your lifestyle changes feel like too much and you’re drooling for ice cream, jonesing for a smoke, or itching to ignore your family and stare at your phone, turn your focus to something fun. Grab a funny movie, go on a hike, hang out with friends—just do something you enjoy! When you’re done, your head will be cleared and you’ll again be ready to shed the old you in favor of the new you in the New Year!

By: Rene Serrate, U First Fitness


Don’t forget that nutrition is key in sticking with your resolution of a new and healthier you. If it’s hard to find proper time to eat healthy with a busy schedule, let Fresh ‘N Fit’s chefs lend a helping hand.

Our menus include Low Carb, Keto, Paleo, Gluten Free and more, so give us a try and get 10% off your first order with promo code RESOLUTIONS10 at checkout.

Vegetables are a Key Part of Nutrition for Men’s Health

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Parents need veggies just as much as kids do. Not only is it important to lead by example, vegetables contain fiber, vitamins, minerals and phytonutrients that promote health as we age and help prevent chronic diseases including heart disease, diabetes and cancer.

Get Energized with Veggies

Whether it’s for powering through a workout, rounding up the kids to get to school on time or accomplishing a big work project, our lives demand a lot of energy. Carbohydrate rich vegetables such as potatoes, peas and corn provide more calories than non-starchy vegetables.

Get the Most Nutrition from Veggies

Even though vegetables are a great source of vitamins and nutrients, water-soluble vitamins such as vitamin C, riboflavin, thiamin and folate can be destroyed by exposure to air, water or heat. To keep the vitamins in your vegetables from escaping:

  • Cook vegetables in a small amount of water, just enough to keep the pan from scorching.
  • Steam, microwave or stir-fry vegetables instead of boiling to reduce the amount of time they are exposed to heat.
  • Cooler temperatures help preserve vitamins, so store produce in the refrigerator.

Looking for veggies with the highest antioxidant potential? Try asparagus, beets, broccoli and sweet potatoes. Want the best vitamin C bang for your bite? Try yellow bell peppers and chopped broccoli. Just 1 cup of either veggie exceeds your daily minimum requirements of the vitamin.

How Much Do You Need?

Adult men should consume 3 cups of veggies daily, but many fall short. Aim to include veggies at most meals and snacks during the day. Try a variety of vegetables and experiment with different preparation methods, such as roasting, grilling and steaming. Try veggies such as roasted red peppers and sautéed mushrooms as sandwich fillings and burger toppings. You easily can add ½ cup of vegetables to a sandwich. Using raw spinach in salads is another way to pump up the vitamin content.

Think Food First

Multivitamins are supplements, not substitutes for whole foods and vegetables. Important phytonutrients (such as antioxidants) and fiber are two components of vegetables that make them irreplaceable by a pill. Besides, a grilled ear of corn tastes so much better!

Source: Taylor Wolfram, Academy of Nutrition & Dietetics


Summer is one of the year because so many of our favorite fruits and vegetables are in season. Enjoy Fresh ‘N Fit Cuisine’s new summer menus that incorporate many of them in our clean, chef prepared meals. Try some today 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.

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