Tag Archives: weight loss

7 Good Reasons To Exercise (For The Holidays)

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Have you thought about starting an exercise program but haven’t done it yet? Here are 7 REALLY GOOD reasons to get started today!

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best-known way to lose fat. Here’s what losing fat feels like:

  • Your pants become loose
  • People around you begin to say that you look great
  • A glance at yourself in the mirror makes you smile
  • Your energy levels soar
  • You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle burns five times more calories each day than fatty tissue. When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

Here’s the study in a nutshell:

  • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
  • Once a telomere gets too short, that cell can no longer divide.
  • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
  • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
  • It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
  • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
  • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

  1. Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
  2. Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

What are you waiting for? Lace up your shoes and get moving!

Source: Rene Serrate, U First Fitness


Looking to try a chef prepared, balanced meal plan? If this is your first time trying Fresh ‘N Fit Cuisine, use promo code FALLBLOG1023 at checkout and take $20 off your first order.

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Heart Health for Women

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Heart disease is the leading cause of death in American women. Diet, lifestyle choices and a few other key factors play a big role in a wide range of heart conditions. Take care of your heart by choosing the right foods to promote overall health.

Fruits and Vegetables Matter

When it comes to loading your plate, fruits and vegetables are where it’s at. Not only are they low in calories and high in dietary fiber and antioxidants, they also can help keep blood pressure in check. High blood pressure is a major risk factor for heart attack and stroke. What makes fruits and vegetables so good? They are packed with potassium, a mineral that has been shown to lower blood pressure in clinical studies.

For most adults, aiming for at least 2 cups of fruit and 3 cups of vegetables daily, is a good way to make sure you’re meeting your potassium goals. Plus, research has shown that fruit and vegetable intake is associated with a reduced risk for many chronic diseases, including heart disease..

Fat Matters for the Heart

The type of fat you eat also makes a difference. According to the 2015-2020 Dietary Guidelines for Americans, a healthy eating plan can contain up to 35 percent of total calories from fat. However, less than 10 percent should come from saturated fat.

A diet high in saturated fat may increase the risk for heart disease. Foods such as bacon, sausages, fatty meats, butter, ice cream and other full-fat dairy foods can be high in saturated fat.

Replacing sources of saturated fat with unsaturated fats has been shown to be beneficial in reducing “bad” cholesterol levels and may help lower the risk for heart disease. Foods such as olive oil, canola oil, avocados, nuts and seeds contain unsaturated fat.

Omega-3 fatty acids are a special type of unsaturated fat commonly found in fatty fish, such as salmon, mackerel, tuna and herring. They also are found in walnuts and flaxseed. Fish is a good source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), whereas nuts and seeds contain alpha-linolenic acid (ALA). Because these foods contain different types of omega-3 fatty acids, it is good to include a variety in the diet.

Slow and Steady Weight Loss for Heart Health

If your body mass index is considered to be overweight or obese, gradual weight loss offers the best results for overall health. Even a 5 to 10 percent loss in body weight can help reduce blood pressure and lead to other improvements in health. Regular physical activity also can be beneficial. Get at least 30 minutes of regular activity most days of the week. More moderate-to-vigorous intensity physical activity may be required for weight loss, so be sure to check with your physician before starting an exercise program.

Other Risk Factors

While you can change what you eat and whether you are physically active, there are some risk factors for heart disease you cannot change. These include:

  • Aging: The risk for heart disease increases with age.
  • Family History: Having a close blood relative, such as a parent or sibling, with heart disease increases your risk of having heart disease.
  • Race: Black women have a higher risk of heart disease and stroke than white women.
  • Previous Heart Attack: A history for past heart attacks increases the odds of having more in the future.

Source: Sarah Klemm, RD, Academy of Nutrition & Dietetics


Need help with preparing meals for a heart healthy diet? Let the chefs at Fresh ‘N Fit Cuisine do the work for you. Our macro-based menus adhere to the healthy eating guidelines of the American Diabetic Association, the American Heart Association as well as the Academy of Nutrition & Dietetics.

Give us a try and get $20 off your first order with promo code HEALTHYHEART20 at checkout.

Fresh ‘N Fit Cuisine’s Weight Loss Journeys: Katie Allen

Fresh N Fit Cuisine's Weight Loss Journeys: Katie Allen

In the latest installment of Fresh ‘N Fit Cuisine’s Weight Loss Journeys, we check back in with Katie Allen. After experiencing some up and downs with her fitness and nutrition regimen, she is back for the month of August with a more realistic approach and suggestions for others who may be undergoing the same problems.

Katie explains, “What I am coming to realize is that motivation and not being motivated is all part of the cycle. Yes it is okay to cheat on your diet, miss the gym and watch that movie instead of going for a run.”

The trick is keeping the low motivation times to a minimum. Keeping unhealthy habits to a once in a while occasion and not letting them turn into a habit. If you strive for perfection when it comes to your diet and exercise you will consistently come up short.

My focus for this month is not perfection but instead shifting my focus to shorter times of being unmotivated. In this I hope to accept that it is okay to not be perfect and a more healthy cycle.

Stay tuned for more installments of the Fresh ‘N Fit Cuisine Weight Loss Journeys and if you’re inspired by Katie’s story, then try our meals today!

When you do, make sure to use promo code KATIESBLOG20 at checkout for $20 off your first order.

If you need more motivation, make sure to follow #freshnfitweightloss on Instagram.

 

 

Fresh ‘N Fit Cuisine’s Weight Loss Journeys: Katie Allen

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Five years ago, I was the best shape of my life. I consistently made it to the gym every day, ate healthy and got plenty of sleep. I never understood how it could be hard for someone to do these things, because for me it came so naturally.

Fast forward five years and two babies later. About 6 months ago I was in the worst shape of my life with my weight being 170 pounds. After having my son, I returned to the gym with the same fire I previously had and started ordering meals from Fresh ‘N Fit Cuisine. I started off with their Paleo menu but switched to their Custom plan and have been on that ever since.

After about five months, I lost 40 pounds and was almost back to my pre-pregnancy weight.  But in April I traveled to Colorado and unfortunately completely cheated on my diet. In the time since then I’ve had ups and downs and it has become harder to find that motivation to stay on track.  I haven’t made it to the gym as much as I should, and in addition to my Fresh ‘N Fit meals, I haven’t been watching my macros as strictly as I normally have. I’ve felt like I have been trapped in someone else’s body for the last month.

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It is time for a change! It’s time to establish a new routine and stick to it. I’ve recently signed up at Lifetime fitness where they have babysitting with the goal of relieving some of the stress that came from bringing my son and having to watch him while I was at my CrossFit classes.

I also want want to incorporate new things into my fitness regimen like Yoga, Pilates and some of the other classes I have never tried. Fortunately, Fresh ‘N Fit Cuisine’s meals have remained the constant throughout my trials and tribulations.


Katie’s challenge is a real one as losing weight and keeping it off is a struggle that most people can relate to. Stay tuned for more installments of the Fresh ‘N Fit Cuisine Weight Loss Journeys and if you’re inspired by Katie’s story, then try our meals today!

When you do, make sure to use promo code WAYTOGOKATIE20 at checkout for $20 off your first order.

If you need more motivation, make sure to follow #freshnfitweightloss on Instagram.

Fresh ‘N Fit Cuisine’s Weight Loss Journeys: Star Reid

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This week in our latest installment of our Weight Loss Journeys series, we check in with Star Reid.  Star, who is an avid motorcycle racer/rider, has struggled to lose weight over the past couple of years and after getting into a motorcycle accident last year, it became even more difficult. In spite of that, she eventually realized that the only thing that was holding her back was herself.

She began her journey with our Healthy Mix menu but unfortunately wasn’t able to stick with our portion sizing and began eating more “comfort” foods throughout the day. Also drinking a lot of empty calorie beverages like soda and sweet tea sabotaged her efforts as well.

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Last December, she switched to our Low Carb menu and started working out regularly at her local gym. She explains, “I’ve really never been a healthy eater. I love french fries, pizza, chinese take-out…but something changed when I started ordering Fresh ‘N Fit’s Low Carb menu.” She made a promise with herself that she would stick to eating the Low Carb meals and say goodbye to all of the comfort food she loved.

She adds, “Changing my diet and taste palette were two of the biggest challenges I’ve faced. But now that I’ve done that, I’ll definitely keep them forever! I wouldn’t not have been able to do that with my Fresh ‘N Fit Cuisine meals!

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Initially, she thought that she lacked the discipline to stay on a low carb diet for any substantial amount of time, but Star has been proving herself wrong again and again. She explains, “My body feels so much better since I’ve been on Fresh ‘N Fit’s meals. It’s like I’m fueling my body to actually work instead of just feeding it useless, unhealthy food that it doesn’t need.” And all of that focus and commitment has paid off because since being on our Low Carb meals, she has lost a total of 35 lbs!

Seeing the results of her hard work and dedication has allowed Star to remain motivated, so let her be the amazing inspiration that you need today by giving her a follow on Instagram to follow her continued progress.


Stay tuned for more installments of the Fresh ‘N Fit Cuisine Weight Loss Journeys and if you’re inspired by Star’s success, then try our meals today!

When you do, make sure to use promo code WAYTOGOSTAR20 at checkout for $20 off your first order.

If you need more motivation, make sure to follow #freshnfitweightloss on Instagram.

Fresh ‘N Fit Cuisine’s Weight Loss Journeys: Farrah Galloway

Weight Loss Journeys_ Farrah Galloway
This week in our latest installment of our Weight Loss Journeys series, we check in with Farrah Galloway. Over the past couple of years, Farrah has struggled to lose weight and after she was diagnosed with thyroid cancer, she fell into the routine of eating unhealthy food. She explains, Because I didn’t feel good…I didn’t eat well.

Enter Fresh ‘N Fit Cuisine’s clean, portion controlled meals. After meeting with our Registered Dietitian, a course of action was formulated and our Low Carb menu was introduced into her diet.

During the first few weeks of eating our meals and regular workouts at her neighborhood CrossFit box, she lost 6 lbs!

She explains, “For the first time in awhile, the numbers on my scale are going down! My clothes are fitting better and my energy levels are amazing. I’m sleeping better and Fresh ‘N Fit’s Low Carb meals makes it so simple to keep my calories on track.”

The ease and convenience of Fresh ‘N Fit’s macro-based meals has made such a big difference in her life. As a mom of 3, her busy schedule means she’s always on the go but since her gym is also a Fresh ‘N Fit Cuisine pickup location, when she’s done with her WOD, she just grabs her meals to take home and enjoy.

 

 


Stay tuned for more installments of the Fresh ‘N Fit Cuisine Weight Loss Journeys and if you’re inspired by Farrah’s success, then try our meals today!

When you do, make sure to use promo code WAYTOGOFARRAH20 at checkout for $20 off your first order.

If you need more motivation, make sure to follow #freshnfitweightloss on Instagram.

Fresh ‘N Fit Cuisine’s Weight Loss Journeys: Chris Beck

 

Weight Loss Journeys_ Chris Beck (1)
Helping our customers live a healthier lifestyle has always been one of our main goals. At Fresh ‘N Fit Cuisine, nothing makes us happier than hearing your success stories, especially when our clean, macro-based meals are integrated into your health and nutrition goals.

We’ve seen the positive results time and time again and they never fail to amaze us! Over the next few weeks, we’re going to introduce you to several of our wonderful customers who have had great success with our meals.

First up is Chris Beck, who incorporated our Paleo menu into his overall fitness regimen that already included a few days each week training at his local CrossFit box.

He explains, “The first week has been great!  I’m down 5 pounds and the food has been delicious.  I’m still adjusting to the calorie deficit but I feel that my workouts have not suffered as I hit a PR today on hang power cleans.”

By cutting soda and other empty calories out of his diet and discovering new favorites like our Paleo Chili, our Green Curried Shrimp and our Pineapple Mustard Glazed Ham with Broccoli and Sweet Potato, he continued to lose weight each week and after 4 weeks he has lost almost 10 pounds!

Losing weight is never an easy thing to do but the good thing is that it’s not a secret how to do it. By eating nutritionally balanced, clean food and really committing to being more active, weight loss is just a natural result. And who knows, you might discover a new hobby as well as new favorite foods, like Chris as he explains during week 3, “All the meals have been good this week and I’m gaining a new appreciation for root vegetables.”


Stay tuned for more installments of the Fresh ‘N Fit Cuisine Weight Loss Journeys and if you’re inspired by Chris’s success, then try our meals today!

When you do, make sure to use promo code WAYTOGOCHRIS20 at checkout for $20 off your first order.

If you need more motivation, make sure to follow #freshnfitweightloss on Instagram.

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