Movember Madness

Movember-PostHave you noticed men looking “scruffier” than usual? Blame Movember. Every November, men let their beards, ‘staches, and goatees grow in honor of Movember, also known as No-Shave November. This hairy movement is dedicated to raising awareness and bringing focus to men’s health.

Here are the top reasons the men you care about should stay on top of their health and ways you can help them do so!

  1. Prostate Cancer: According to the American Cancer Society, prostate cancer is the second leading cause of cancer-related death in men. Symptoms can be difficult to detect, however being alert to changes in urination including burning, interruptions in flow and blood in urine in addition to pain in bones around the hips, thighs and lower back should not be ignored. The best way to tackle this is prevention. Be consistent with annual physicals, listen to your body and know your family history. The older you get, the higher the risk.
  2. Testicular Cancer: Unlike prostate cancer, testicular cancer is most commonly found in younger men aged 15-35; However, men of all ages can be diagnosed. Common symptoms to look out for are lumps, swelling, and aches near the groin, lower back and scrotum, and tender breasts. Family history plays a big role in this diagnosis.
  3. Physical Activity: Evidence is mounting in favor of the benefits of physical activity both before and after cancer diagnosis in men. One of the biggest reasons is because exercise has a positive correlation with healthy blood vessels. Irregular blood vessels in prostate tumors have been linked to a higher incidence in death. Whether it’s vigorous workouts or brisk walks, get moving! According to the Prostate Cancer Foundation men with a BMI of 30 or higher are twice as likely to require surgical treatment or radiation.
  4. Healthy Diet: Sugar feeds cancer. Cut back on sugar and you won’t only protect yourself from cancer but also heart disease and diabetes. Charring meat leads to carcinogens causing inflammation and oxidative damage. Instead use different cooking methods, avoid red meat and load up on cruciferous vegetables. Best foods to choose for cancer prevention include turmeric, grapefruit, broccoli, brussels sprouts, cauliflower, garlic, tea, berries, salmon, tomatoes and spinach just to name a few!

We all have fathers, brothers, sons, husbands, and friends who can benefit from a friendly reminder to head to their doctor for a regular check-up. Share these tips with your bearded loved one to keep him at his healthiest.

Trishna Joshi, RDN
Lead Nutritionist
The Fresh Diet

Introducing Even More Fabulously Fresh Goodness!

The holiday season is approaching which means even more food temptations.We understand the challenge of saying “no” to all those holiday treats and staying on a healthy eating track. That’s why we’ve added even more fresh and fully prepared meals to our already rotating menu of bold, flavorful, perfectly portioned dishes. We want to make sure your taste buds will never go unsatisfied and your waistline will remain as happy as it should be.

Our focus is to elevate healthy habits to encourage a healthy lifestyle, not simply change your diet. We now provide vegetarian options!

Not only have we added more meals, there’s even more customization. You are now able to choose breakfast or lunch meals as dinner. Also, add a caesar salad, with or without chicken to your meal.

Look out for our new “soup of the week” and check out some of our new delightfully delicious meals:

  • Grilled Chicken Caesar Salad
    Jamaican Style Meatless Chicken Tender Wrap with Baby Lettuce, Red Onion & Cucumber with Yogurt Dill Sauce on the side
    Black Bean Burger on Whole Wheat Bun with Lettuce, Tomato, Swiss Cheese and Guacamole
    Carrot Ginger Soup with Goat Cheese and Macadamia Nuts on the side
    Grilled Tempeh with Minted Balsamic Glaze

CEO Corner: Black Friday is Around the Corner!

November 2015

Dear Fresh Diet Fan,

With the Thanksgiving holiday approaching, I wanted to take a moment to wish you, your family and friends a happy and healthy holiday. I joined the Fresh Diet team earlier this year and remain as passionate as ever. I’m thrilled with the rollout of delicious, new, seasonal menu items created by our Chief Culinary Officer, Silvia de Antonio. Our meals are inspired by Mediterranean Diet principles, which have been clinically shown to support weight management and increased longevity.

As a way to express our appreciation to our valued clients, we invite you to participate in our exclusive BLACK FRIDAY PREVIEW SALE beginning on Tuesday, November 17th. Keep an eye out for more information coming to you soon so you can take advantage of our lowest prices of the year.

On behalf of the entire Fresh Diet team, thank you for allowing Fresh Diet to be a part of your life. We look forward to serving you throughout the year and for many more to come.

As always, feel free to reach out with any questions. Have a wonderful holiday.

Fresh regards,

Bryan Janeczko

Fight Diabetes by Changing Your Lifestyle

DiabetesAwareness_PostAccording to the American Diabetes Association, diabetes kills more Americans every year than AIDS and breast cancer combined. About 85.2% of people with type 2 diabetes are overweight or obese. Fortunately there are ways to not only prevent type 2 diabetes but also foster a healthy lifestyle by living mindfully. By incorporating simple techniques and building healthy habits you can stave off and manage this life altering disease.

1. Forget fats: High fat intake is associated with weight gain. Avoid unhealthy fats and make simple substitutions with healthier options including olive oil, avocadoes, nuts and seeds and you will be on your way to a healthy weight and a healthy heart!

2. Consistency is key: Eating 3 healthy meals and 2 healthy snacks a day helps balance glucose and boost metabolism.

  1. 3. Fill up on fiber: Stock up on whole grains, beans, lentils and lots of fruits and vegetables. These foods not only keep you satiated and satisfied but they have been proven to regulate blood glucose levels. In addition they provide countless benefits for your heart and waistline.
  3. 4. Skip the sweets: Sugar can be an addiction and comes in many forms. For many, including myself, sugar can cause a downward spiral. Stick to your plan and avoid desserts if they are a trigger for you, cookies, candies, sugary drinks. Be aware, present and know your limits. The key is moderation. When in doubt skip the sweets all together.
  4. 5. Let’s get physical: Exercise has endless benefits including weight loss, glucose level regulation, reducing cholesterol and incredibly powerful heart health.
  5. The mind is a powerful thing. When we are aware and conscious about what we eat on a daily basis it can literally change our lives. Invest in your health. Eat well. Be well.

Trishna Joshi, RDN
Lead Nutritionist
The Fresh Diet

From the Mouths of Stars: Kathy Najimy’s Fresh Diet Journey

Stars are just like us, right? Well, in Kathy’s case, it’s true. Known for incredible performances on screen and on stage—including Hocus Pocus, Sister Act, The Big C and now Veep on HBO—Kathy Najimy is also an activist for the LGBT community, animal rights and women’s rights. Like so many of us, she’s tired of reaching for society’s unrealistic ideals. Instead, she’s turned her sights to focus on overall wellbeing and personal health. Read on to hear about Kathy’s success with Fresh Diet and her inspiring words about living your best life.

FRESH DIET: First of all, we’re huge fans! We still quote you in The Wedding Planner. You’ve had such an amazing career, tell me a bit about what you’re working on now.

KATHY NAJIMY: Thanks so much! I loved doing the Wedding Planner. Actually, my friend Adam directed it and my husband played the Best Man!

Right now I recur on VEEP on HBO as a former white house correspondent now married to Mike. I’m also a series regular on A&E’s Unforgettable. I play Sandra Russo, the Captain of Major Crimes NYPD.

FD: You have a demanding lifestyle—working long hours on busy sets. What’s your biggest focus when it comes to health?

KN: Well I try to walk or Zumba or dance or do something about 4-5 times a week.  I make “walking/talking” plans with friends to help ensure I get out into the park! I love taking Fresh Diet to work because it takes the trips to craft service and the catering truck out of the equation. It is such a relief to get to bypass the lunch buffet filled with things that look good but, well, make me feel lousy. I just leave the pack in the fridge and grab it as I’m out the door at 6 a.m.!

FD: There’s a big focus, especially in the entertainment and beauty industries, on having the “perfect body.” What do you think needs to happen for society to move away from unattainable ideals and focus instead on celebrating the talent and character of a person? 

KN: I believe women and girls waste a good portion of their lives hating and trying to change their bodies. From a young age, girls are taught that their body is their value—and the less “body” there is, the more valuable you are. This distraction keeps us unbalanced, out of focus and off the task of changing our lives and the world.

We never feel we are “how we are supposed to be.” I promote trying your best, moving towards health, forgiving yourself and living your life in an exciting and authentic way at whatever size is right for you.

FD: We love that! So in your opinion, does Fresh Diet’s attention to nutritional content over “fake diet food” contribute to fostering healthy lifestyles, rather than pushing customers to attain a certain body type?

KN: Well, I myself am having a ton of success with Fresh Diet. It feels balanced, healthy and delicious. I am a type-one diabetic and have figured out that what I really need is a low-medium glycemic plan that doesn’t spike my numbers.

With Fresh Diet, it’s all about supporting me and enhancing my lifestyle. I get to customize my own menu. I love being able to spend the time to choose things that sound tasty and are right for me. The varied menu never gets boring.

Like I said, with a full time job—and some days being on the set for all three meals—having the convenience and ease of Fresh Diet is perfect for my lifestyle. My husband and daughter have their favorites they share with me. With fast food, junk food and snack food surrounding us on the streets of New York, at friends and at work, Fresh Diet is an easy grab that fills you up and satisfies.

CEO Corner: Food as Medicine? My Visit to Dr. Blyweiss

Functional wellness—a systems-oriented medical approach designed to engage both patient and practitioner in a therapeutic partnership (via—is a growing movement in the wellness arena. More and more patients are turning to the somewhat new-age method in hopes of improving overall health, specifically inflammation and other disease states. While conventional medicine is still vital to treatment, I’m open to the possibility that high doses of micronutrients and functional foods can improve overall wellness.

Dr. David Blyweiss, one of the nation’s few but growing number of functional wellness doctors, has found tremendous success helping his patients live better quality lives and in some cases, become “cured.” My visit to him was twofold: first, I wanted an evaluation of my recent psoriasis outbreaks and to explore more natural remedies in efforts to wean myself off prescription medications; secondly, to simply explore how a functional wellness visit differs from a routine visit to my personal physician.

Unlike most doctor visits, I did bloodwork and completed a lengthy questionnaire about my lifestyle, habits and family history before the consultation. The doctor conducted a physical examination that included basics—like taking my blood pressure, height and weight. He also conducted balance and coordination tests and asked about any recent life changes. I told him that in the past 18 months, my work travel schedule picked up and my son was born. Working out with any regularity came to a screeching halt and nutrition took a back seat. Oh, yes—and I started drinking more coffee every day in a desperate attempt to stay awake at my desk.

To summarize his multi-page analysis, I was generally in good health, but with multiple significant vitamin deficiencies, including Vitamin B, C and the omegas. He said that it’s evident I’m operating under a lot of stress, not getting enough sleep, and drinking too much coffee, causing my adrenal glands to work overtime in high gear. Sounds familiar, right? All this combined was leading to suboptimal health and aggravating the psoriasis outbreaks.

To help get me back on track, he recommended high doses of multiple nutrients and supplements in addition to cutting back on caffeine and getting more sleep, even if it’s just 30 minutes—which would put me at the 7 hour mark. In terms of diet, I’m mostly there, thanks to Fresh Diet. But when I’m on the road, I tend to use that as an excuse to indulge.

It’s been almost 4 months since I implemented the shifts recommended by Dr. Blyweiss and I’ve started noticing improvements. Not only has my psoriasis cleared up, my fatigue has disappeared and I’m handling stress much better. Overall, there is a lot in life that we cannot control but we can control ourselves and manage our wellbeing—from how we eat to how we respond to life’s curve balls. I’m sharing this experience because I find functional wellness to be a healthy and helpful alternative. I know that there are many healthy, holistic and natural practices that we can engage in, so please feel free to share your experiences with me.

Bryan Janeczko
CEO, Fresh Diet

6 Ways Diet Can Protect Us From Breast Cancer

Breast 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

You 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.