Strawberry Pancakes with Mango and Ricotta Cheese Shrimp Burger Mini Zucchini Quiches Cappuccino Cheesecake Smoked Lemon Salmon with Spaghetti Squash and Grilled Asparagus Mango Stuffed Pork with Glazed Carrots and Sugar Snap Peas Coffee Coconut Brownie Grilled London Broil with Raspberry Chipotle Sauce

6 Ways Diet Can Protect Us From Breast Cancer

brast_cancerBreast Cancer is something that can often be a far away thought for many of us until we are hit with a dose of reality. Mothers, sisters, daughters, aunts, grandparents, friends -Breast Cancer does not discriminate. Whether you or a loved one has been diagnosed there are things we can all do to support one another and make our health a priority.

By changing our diet, lifestyle and investing time to really focus on our health we can not only protect ourselves against a Breast Cancer diagnosis and recurrence but also stave off a host of other potential chronic diseases.

Here are 6 ways diet can protect us from Breast Cancer:

Plant-Based Diet: This includes 10 servings of fruits and vegetables, high fiber whole grains, beans, legumes, nuts and seeds. Fiber helps to eliminate carcinogens in our waste, assists with balancing hormone levels by excreting extra estrogen in our stool and assists with healthy weight management. Recommended intake is about 25-35 grams a day. A lifelong commitment to plant-based ideals have endless benefits.

Cruciferous Vegetables: Countless studies have proven that daily intake of cruciferous vegetables can reduce the risk of breast cancer from between 20%-40%! Aim for about 2 servings a day of items including cabbage, broccoli, cauliflower, kale, bok choy, brussels sprouts and turnips.

Antioxidants: Antioxidants help prevent oxidative damage, inhibits cell proliferation, boosts immunity and inhibits tumor growth. These items include Selenium (brazil nuts, whole grains), Vitamin C (broccoli, bell peppers, papaya, strawberries, citrus), Vitamin E (sweet potatoes, avocados), Turmeric, Resveratrol (grape products) and beta-carotene which is found in bright orange, yellow red and leafy green vegetables.

Fluids: Alcohol has been repeatedly shown to increase the incidence of breast cancer in women by as much as 40% with intake as low as 2 alcoholic beverages a week. Focus on moderation and/or special occasions and drink water as much as possible. Increased water consumption is needed when consuming a high fiber diet to avoid constipation. Green tea is also beneficial as it contains flavonoids that help DNA damage and breast cancer cell growth.

Fat: Limit the intake of highly saturated foods such as beef, lamb, organ meats and full fat dairy. Research has shown that diets lower in fat end up being higher in fiber and healthy proteins including omega-3-fatty acids. Not only are these heart healthy but they also inhibit the growth of tumors.

Vitamin D: Many of us require supplementation when we are not exposed to sun in the fall and winter months. Vitamin D intake is related to reduced risk of breast cancer and a number of other chronic diseases in addition to depression.

Trishna Joshi, RDN
Lead Nutritionist
The Fresh Diet

Say Hello to Glow: 5 Secrets to Cold-Weather Skin Care

skin_care_hdYou just got the hang of having a fresh, dewey glow and summer’s already over. And while you’ve already changed your wardrobe, your menus and your Starbucks order, your skin care regimen has remained the same. The crisp, cold air may feel good after a long hot summer, but your once baby soft skin can soon become a dry, coarse and lackluster.

Fear not, all is not lost! With a few simple product swaps, you can keep your skin hydrated, soft and smooth all season long.


When temperatures drops—and naturally moisturizing humidity has left the air—the most common beauty problem we face is dry skin. So instead of reaching for oil-fighting cleansers, tones and peels, opt for hydration-boosting products.

For your face, try SkinCeuticals Hydrating B5 Gel ($78). Enriched with vitamin B5 and hyaluronic acid, it replenishes nutrients and binds moisture to the skin to help you feel smoother and look younger.

For the rest of your body, use Jergens Wet Skin Moisturizer ($7.99 at drugstores). Available in coconut, monoi and green tea scents, this lotion is applied to post-showered, pre-dried skin for supremely hydration all day long.


By now, we’re all familiar with the harmful effects of UVA/UVB radiation—like irreversible skin damage and an extremely high risk of skin cancer—but in the winter, it can be hard to resist an opportunity to maintain the tanned tones of summer. Instead, opt for sunless tanning lotions and tinted moisturizer to get the subtle glow you crave, without the dangerous side effects.

Perfékt Beauty Skin Perfection Gel, $48. This tinted moisturizer is waterproof and doesn’t darken brown spots or exaggerate dark circles like a traditional self-tanner. Plus, it lasts all day and washes off with soap and water.

St. Tropez Self Tan Luxe Dry Oil, $50. This product contains moisturizing oils that not only keep skin feeling supple, but help your tan last longer as well.


Think of what your wood furniture would look like if you never polished it—a beautiful piece of woodworking topped with a thick layer of dust and dirt. Well, that’s exactly what happens to your skin when you don’t exfoliate. The more dead skin cells that pile on top, the less luminous you’ll look. Choose a product with glycolic acid rather than a gritty, irritating scrub to improve texture, minimize fine lines and help your daily moisturizer better penetrate your skin.

Avon Anew Clinical Resurfacing Expert Smoothing Fluid, $35. Your face is a delicate place. Avon’s Anew Resurfacing treatment exfoliates, retexturizes and replenishes for smoother, revitalized skin. Plus, it’s a fraction of the cost of a professional microdermabrasion—without the irritation.

Lush Cosmetics Vegan Sugar Scrub, $6.55. This solid sugar scrub uses Fair Trade sugar, fennel and ginger to exfoliate your skin and stimulate circulation. A hint of calming lavender balances the roughness of the bar to encourage healthier, radiant skin.


Sunscreen isn’t just for the beach. Any kind of ultraviolet exposure can damage skin—including fluorescent lights. Outside, the sun’s rays can cut through an overcast sky, even if you can’t see it. So, wear sunscreen every single day, no matter your age or ethnicity, to fight discoloration, dryness, wrinkles and other signs of aging.

Patricia Wexler, M.D. Universal Anti-Aging Moisturizer SPF 28, $39.50. Not only does this SPF fighting sun damage, it contains active peptide complexes to visibly smooth lines and wrinkles and boost skin’s own strengthening barrier.


Great products are nothing without internal support. A healthy diet—think clean, green ingredients that contain vitamins A, C and natural estrogen—and a full 64 oz. of water a day are vital to promoting a healthy complexion. Toss in a cleansing probiotic supplement and essential fatty acids for added support.

Beat the Sweet Tooth With Healthy Halloween Treats


You’ve been so good all week, staying on track with your meals and snacks from The Fresh Diet. But now, it’s the weekend—and a holiday weekend, to boot. Don’t lose momentum. Try these healthy alternatives to beat your sweet tooth this Halloween.

Yes, really. Swap the traditional candied apple for a lighter, protein-packed alternative, eaten by the slice for portion control.

2 red apples
1/2 c chopped walnuts
4 tbsp unsalted butter
4 tbsp heavy cream
1 tsp erythritol or sweetener of choice
1 pinch salt

Homemade Low-carb Caramel
Melt butter in a small pan, cook until golden brown. Pour in heavy cream and stir until combined. Lower heat and simmer for one minute. Add in erythritol—or sweetener of your choice. Let dissolve and add a pinch of salt. Cook the combo until it gets thick and sticky. Pour caramel into a glass container and continue to stir until it cools.

Dipped Apples
Line a cookie sheet with nonstick or waxed paper. Wash and dry apple. Insert a wooden candy apple stick (($7.49/50 pack, Amazon) into the top of each apple, about halfway through. Dip apples into the caramel while it’s still hot. Then, dip into the bowl of chopped walnuts. Arrange apples on baking sheet and let cool. Once cool, cut into slices for a perfectly portioned snack.

via Popsugar
Pumpkin, the rockstar ingredient of the fall flavor palette. Combined with antioxidant-rich ingredients, like fresh ginger, and a touch of agave to round out the sweetness, this cocktail is both detoxifying and delicious.

1/2 lime, cut into 4 pieces
1/2 oz agave nectar
1 tsp fresh grated ginger
1 1/2 oz cachaca or white rum
1 1/2 oz pumpkin puree
Nutmeg and lime wheel to garnish

In a cocktail shaker, muddle the lime, agave nectar and fresh ginger. Add cachaca, pumpkin puree and ice. Shake thoroughly until mixed and chilled. Strain into a glass filled with ice, garnish with grated nutmeg and lime wheel.

Ahhh, pumpkin seeds. The plentiful product of a crazy fun night of pumpkin carving. Instead of throwing them out, dress them up for the perfect sweet & salty snack.

1/4 c sugar
1 tbsp olive oil
4 tsp barley malt syrup
3/4 tsp salt
1/2 tsp cinnamon
1/4 pinch ginger
1/4 pinch cloves
1/4 pinch cardamom

Remove seeds from the inside of your pumpkin, rinse in a colander and drain. Place seeds in a skillet over medium heat, stirring often for about 10 minutes or until puffed. Remove skillet from heat and add ingredients. Apply low heat and stir constantly for about 6 minutes. Spread seeds evenly on parchment paper and allow to cool completely. Store in an airtight container for up to 1 month.

Beat Seasonal Cravings

Winter months can entail dryer skin, depressive thoughts related to the lack of vitamin D and bulkier clothes to hide those extra pounds from comfort foods. Many times our instincts tell us to skip the produce section but it may surprise you to learn that mother nature provides us with ample produce during this season to help us with our most common health issues. Immune system support and emotional health are big concerns and the most common mistake we make is running straight for high fat, high sugar and high carb foods when we should be doing the opposite. By consuming the right foods we can attack those cravings at the source and stay healthy all season long. By consuming produce in season we get better flavor, seasonal health benefits, more nutrients and cheaper prices!

Vitamin C not only helps with immunity, but also helps keep us hydrated during the cold and dry winter months. Packed with antioxidants be sure to stock up on hardy greens including broccoli and kale, which are great in winter stews and clementine’s! Clementine’s are a convenient portable snack and a tangy addition to any meal.


Pomegranates help fight free radicals, balance cholesterol and are heart health superstars. Not only are they delicious, an antioxidant superstar with endless health benefits but they are also in season! So stock up on these and get your fill at your local farmers market.


Winter squash is everywhere you look these days and in all shapes and sizes. From butternut to spaghetti squash everyone is bound to develop a personal favorite. They are low-calorie at about 80 calories a cup and high in vitamins K, B6, C and A.

Salmon, Halibut and Dairy are wonderful sources of Vitamin D when sunshine is limited. Vitamin D has a huge impact on out emotional health.

Remember consistency is key. Eating healthy foods all year round is the best way to build our immunity and avoid getting sick!

Mediterranean Philosophy-Long-term Lifestyle Transformation

  • mediterranean_philosophy
  • The Mediterranean diet is a combination of ingredients, which have been scientifically proven to help reduce risk of heart disease, diabetes, several types of cancers and improve long-term weight loss success. It incorporates plant-based principles including:
    • An assortment of seasonal fresh fruits and vegetables
      Whole grains and healthy fats including olive oil
      Healthy proteins including seafood, poultry, beans, legumes, nuts and seeds while limiting red meat
      Limited intake of processed foods
      Flavorful herbs and spices

Among the countless benefits of the Mediterranean diet, recent research has also confirmed how this diet helps with Dementia, Breast Cancer and Cardiovascular disease in the following ways:

Dementia and Cognitive Health
Reduces the rate of cognitive decline

Reduces risk of stroke
Healthier Blood Vessels
Improves tissue growth
Reduces risk of Alzheimer’s disease

  • Breast Cancer
    Olive oil is proven to reduce risk of malignant breast cancer
    Anti-inflammatory properties offer additional protection
    Antioxidants combat oxidative stress

Cardiovascular Health
Plant based diet benefits for heart health and function

Improves blood vessel function increasing blood flow leading to healthier blood pressure and decreased cholesterol
Increases fiber intake from whole grains resulting in stabilized glucose reducing negative effects of Diabetes

To maximize the benefits of the Mediterranean diet, we recommend adopting additional healthy habits like quitting smoking,increasing physical activity and managing stress. By combining healthy habits with a healthy diet, you are sure to reach your fullest and healthiest potential!


CEO Corner: Diet or Exercise: What’s More Important?

Bryan Janeczko, Chief Executive Officer

It’s the age-old question—what’s more important? Diet or exercise? And for working professionals—myself, included—that question grows even more pertinent as we struggle to find time to get our 30 minutes of daily cardio.

Realistically, I understand the importance of both. But after reading a spate of recent articles and studies on the impact of diet and exercise on weight loss, I discovered a world of evidence to support that it’s actually more important to eat right rather than exercise more. Specifically, a calorie-restricted and controlled diet will have a bigger impact on weight loss than exercise, certainly in the near and midterm. Coincidentally, it’s easier to cut calories than to increase exercising and activity level, as evidenced in this New York Times article.

Here at The Fresh Diet, we’ve always known how crucial balanced eating is to achieving your personal goals—it’s why we do what we do. And unlike a lot of other weight loss programs, we focus on portion-controlled, nutritionally sound food, not blind calorie counting. Fresh food, not frozen or freeze-dried. Fulfilling, not disappointing.

While we still subscribe to the many benefits of exercise, like improved mental state, elevated energy levels, accelerated metabolism and lean muscle mass—when it comes to weight loss, it’s what you put inside that counts. And it’s nice to know that if I’m in a bind and can’t hit the gym, I won’t derail my progress.

I’d love to hear from you. Please send feedback to

Cozy Up with a New Menu of Fall Favorites


It’s officially autumn, which means a new palette of seasonal flavors has arrived, including a plethora of nutrient-rich produce ripe for the picking. Want to know the best part? We’ve infused our fall menu with plenty of seasonal goodness for your enjoyment. Let your mouth water over dishes like pumpkin French toast with ricotta cheese, honey and pecans, brie crostini with cran-apple chutney and white pizza with butternut squash, broccoli, sundried tomato, red onion & goat cheese.

So don’t let portion sizes and calorie fears stop you from gobbling up fall favorites. Not only can they be incredibly healthy but deliciously rich and satisfying as well. Read on to learn how our fall ingredients can help keep your health in check.

An apple a day keeps the doctor away, right? It’s because they contain flavonoids, which—in addition to being fun to say—protect us against free radicals that can lead to heart disease and aid in treating eczema and sinusitis.

Brussels Sprouts
We’re not sure how Brussels sprouts got their bad rap when we were kids, because they’re incredibly delicious. They’re also packed with vitamins C and K, folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus, and omega-3 fatty acids.

Rainbow Chard
This is, hands down, one of the most beautiful things you’ll ever eat. If the eye-catching, neon stalks aren’t enough to draw you in, Chard is also a wonderful cauldron of nutrients—including vitamins K, A, C, and B-complex varieties, potassium, magnesium, iron, fiber and antioxidants.

We usually refer to the bulbous roots when speaking about turnips, but their sprouts leaves are also incredibly nutritious—aiding in cancer prevention, heart health, digestive health and weight loss.

Sweet Potatoes
Sweet potatoes are delicious even when not topped with sugary marshmallows. Not to mention, they’re nutritional powerhouses. These fiber-rich veggies are naturally sweet and help regulate blood sugar and hunger cravings.

This aromatic herb boosts memory, improves mood, reduces inflammation and helps detoxify the body—among a slew of other health benefits. Mixed with lemon juice, rosemary is a great, healthy seasoning on steak, chicken, potatoes and vegetables.

Pears are loaded with copper and assist with collagen production, cell repair and arthritis aggravated by cooler temperatures. It also helps with premature aging and immune health.

This mood booster contains omega-3 fatty acids that not only aid in treating depression, but also help break down plaque buildup in artery walls.



HealthySkin_1-1 (1)


You watch what you eat, you try to get in your 30 minutes of cardio every day and you pay close attention to your sleep cycle—you’re pretty healthy from where we’re standing. You just wish your skin would get the memo. Trust us, we know how you feel. Rather than wallow in the stress of that pimple that popped up overnight, we interviewed a handful of people with impeccably healthy skin to see what they’re doing right. Read on to discover their secrets.

  1. They use the right products for their skin type.

All skin is not created equal, we repeat, all skin is not created equal. Kudos to those who have naturally perfect skin, but for the rest of us, it takes a little TLC to get the healthy glow we all desire. Consulting your dermatologist—or even a trusted esthetician—is key in developing your personal skin care regimen and choosing the products that work best for you.


  1. They never skip moisturizer.

You know how you’re supposed to drink eight glasses of water a day? Apply that same philosophy to your skin. Maybe not eight times a day, but your skin craves hydration. We’re not sure how this rumor got started, but everyone—including those with oily skin—needs to moisturize. Choose an oil-free moisturizer to balance your skin’s natural levels and you’ll feel the silky benefits within days.


  1. They’ve got a great skin DIY in their pocket.

Whether it’s fresh rose water to spritz over tired skin, a homemade brown sugar scrub to exfoliate or an at-home avocado masque, natural ingredients can save your skin from harmful toxins. Want in on one of our favorites? Aloe. Cut a small square piece from an aloe plant and peel the skin off the top to reveal the gel. Rub aloe gel all over your face and neck in a circular motion. Aloe leaves are packed with a plethora of antioxidants like beta-carotene, vitamin C and E that can help improve the skin’s natural firmness and keep skin hydrated. BONUS—aloe also treats acne and fights sun damage.


  1. They exfoliate.

Exfoliating is one of the best things you can do for your skin. It buffs away dead skin cells to counteract dullness and reveal healthy, glowing skin. For best results, use a rotating brush, like the Clarisonic, twice a day. If you’d rather use an all-natural exfoliator, mix the pulp of one kiwi fruit with 1 tbsp. coconut or palm oil and the gel from one vitamin E caplet. Apply and let sit for 3-5 minutes, then gently scrub while rinsing with warm water.


  1. They always use SPF.

If there’s one step you should never skip, it’s SPF. The sun is a tricky little minx whose damaging effects aren’t always seen right away—but can rarely be reversed. By now, we’ve all learned the harm sun exposure can cause—UV radiation alters the DNA of your skin cells, causing lines, wrinkles, discoloration, and even cancer. So even if you’re only outside for a few minutes, it’s important to wear an SPF, whether by itself or underneath makeup. As we mentioned above, be sure to look for one that’s right for your own skin type.



By Trishna Joshi, Lead NutritionistTrishna_Circle

Whether working toward significant weight loss, toning up for the summer, or trying to shed those last few pounds, a healthy lifestyle can help you get there. As the Lead Nutritionist for The Fresh Diet, there are a few common questions I hear over and over again. Read on to see how I tackle my clients’ most frequent workout worries.



  • Does nutrition really affect my workout?


Yes! What we eat can help fuel us, increase our energy, rebuild muscles and help us reach and maintain a healthy weight. On the flip side, if we aren’t fueling our bodies with healthy and nutritious foods, we tend to feel weaker and less energetic during our workout. Maintaining energy is critical for physical performance and maximizing your calories burned during a workout.



  • What should I eat before a workout?


The nutritional goal is to enhance your workout performance, stay hydrated and maintain energy. Carbohydrates fuel us while we exercise and, in combination with protein, help our bodies promote muscle growth. Have a meal with this combination 2-3 hours before your workout or, if you don’t have time for a meal, a snack-sized portion an hour prior to exercising. Be sure to drink lots of water throughout the day to maintain hydration pre- and post-workout!



  • Why do I feel weak when I work out?


Weakness can result from a number of reasons including intensity of the exercise, failing to take a rest day, or off-kilter blood sugar levels. These issues are common outcomes of poor diet and not having the correct nutrients before and after your workout. Consuming a combination of carbohydrates and protein will help avoid any weakness relating to glucose levels and aid in muscle recovery.



  • Eating before I exercise makes me feel nauseated. What do I do so I still have energy to get through my workout?


This is a very common question and an issue I have trouble with as well. To avoid that nauseous feeling and still ensure you’re energized enough to power through a workout, have a snack-sized portion of a carb-protein combo an hour before you hit the gym. Yogurt with fruit, trail mix, peanut butter toast and cheese and crackers are all good pre-workout snacks. If time allows, have a balanced meal of carbohydrates and protein 3 hours before a workout so your body has time to digest the nutrients.



  • Why am I supposed to eat after a workout if I am trying to lose weight?


At first glance, this may seem counter-intuitive. But post-workout nutrition is key in aiding recovery, rehydrating your body and replenishing your muscles. Muscles store excess energy from glycogen, which is broken down during a workout. Consuming protein after you exercise helps to replenish that glycogen and fight soreness and muscle breakdown.


YogaPost_1 (1)


These days, we barely have enough time to make sure our shoes are on the right feet, let alone make time for a ninety-minute yoga class every day. All the more reason to find ways to help us de-stress, right? Even if you can’t tell a cat cow from a tree pose, all you need is a rolled-up towel, a relaxing playlist and about fifteen minutes a day to reap the benefits of regular practice and come back to center. Bonus – these poses can be done anywhere, including the workplace.


Begin by standing with feet shoulder-width apart. Slowly roll forward into a bend, let your arms hang for a second. Next, with your hands planted firmly on the floor, walk your feet back until your body is in an upside down V. If you need to, pedal your feet to stretch our your ankles. You should feel a stretch in your shoulders and down the backs of your legs. Hold, focusing on breathing evenly and deeply. Return to starting position and repeat as wanted.


The gentle stretch works wonders for fatigue and anxiety relief. Typically, this pose is performed without any support. For beginners, fold a thick towel to place underneath your head. Lie on your back with legs straight and feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands, be sure to tuck your forearms and elbows close to the sides of your torso. Press your forearms and elbows firmly against the floor. Next, with an inhale, arch your back to rest either the back of your head or its crown on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck.



This pose relieves tired leg muscles and calms the nervous system. Start by lying on your side, legs stretched out in front. Slide towards a wall, moving your sit-bones as close to it as possible and extending your legs upward so that the backs of your thighs are resting against it completely. Move your arms out to the sides, palms up. Breathe deeply and evenly, relaxing into the pose for up to ten minutes.



No list would be complete without Child’s Pose, the ultimate relief position. Begin in a kneeling position. Keeping your knees about hip distance apart, bring your big toes together. Hinge forward, elongating your spine and extending your upper body forward to rest your lower abdomen on the inside of your quads. Extend your arms out in front, palms facing down. Breathe deeply – inhale, exhale – then relax into steady-state breathing. Focus on the point between your eyebrows (known as the third eye) to further calm and ground yourself.



Also known as Savasana, corpse is a pose of total relaxation, which can prove to be one of the most challenging. Lie on your back with your eyes closed, arms by your sides and palms facing up. Allow your ankles to fall outward. Allow your body to melt deeper into the mat with each breath. Stay in this pose for a minimum of 5 minutes.