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

Fit & Fabulous


You’ve heard it before: add more activity to your day like parking further away from the mall, talking the stairs instead of the escalator, etc. but how effective is it for weight loss? Very! A recent Australian study found that people who regularly add these little bursts of activity to their days have waists that are on average 2 inches smaller than those who don’t. Remember, everything counts! Small steps can equal big changes.


Its Friday and that means Jessica has some advice for you! To burn more fat during a workout, wear a heart rate monitor. Working with various heart rate zones can help you burn more calories during your workouts by giving you specific feedback on your intensity level. See? Its always a good idea to follow your heart :)
To view the link on Facebook, please click here:

Orzo Salad Lunch, Gourmet Snacks, and Chilean Sea Bass Dinner

Monday, September 5, 2011 at 9:16 PM
  |  posted by Sarah-Jane Bedwell

My Fresh Diet lunch today was as equally delicious…

orzo sal.jpg

…as breakfast. I had an Orzo Salad with Carrots, Peas, Artichoke Hearts, Parmesan Cheese and Mix Greens. I really loved the combination of flavors in this salad, and I loved the fact that is a very different salad than I would typically make for myself for lunch, so that made it feel extra special! It was also nice and light and refreshing, which made it perfect for this hot day! The Fresh Diet folks outdid themselves again!

chx skew.jpg

After a leisurely afternoon of movies and napping, it was great to have a gourmet dinner already prepared. While I waited for it to heat up (only takes 1-2 minutes in the microwave), I enjoyed my Fresh Diet snack, which was a Chicken Skewer with Tequila Lime Glaze. I felt like I was at a fancy tapas place rather than in my home kitchen as I ate it-how fun!

sea bass.jpg

I had Fillet of Chilean Sea Bass with Citrus Chipotle Sauce with Sun-Dried Tomato Couscous and Haricot Vert. Chilean Sea Bass is my favorite fish, so I was so pleasantly surprised to see it on The Fresh Diet menu. The fish tasted so fresh and went extremely well with the flavorful couscous and Haricot’s Verts. I love it that I’ve eaten 5-star quality meals while relaxing at home all day and not even messing up my kitchen-I feel like I have a personal chef!


And I can’t forget to tell you about my dessert today too! In the 1600-1800 Fresh Diet menu that I selected, there is even room for a gourmet treat. Today, mine was Butterscotch Chip Cookies that after a few seconds in the microwave tasted like the just came out of the oven! When Joe smelled them, he couldn’t resist asking for a bite, and it was hard, but I did share a bite with him-just one though!

After my 2 day experience with The Fresh Diet, I would definitely recommend it to anyone who loves good, healthy food, but is too busy to fix it. I am only wishing I had a whole week’s worth of Fresh Diet meals on their way!

Fresh Tuna Burger Lunch and Stuffed Chicken and Pasta Supper

Friday, September 2, 2011 at 8:50 PM
  |  posted by Sarah-Jane Bedwell

After a mid-morning spin class, I was really looking forward to trying…

tuna burger.jpg. first Fresh Diet lunch. It was a Tuna Burger on Whole Wheat Bun with Cucumber and Avocado Salsa. It was surprisingly filling and the cool cucumber and avocado salsa made me feel like I was on vacation in California as I ate it!

lamb crus.jpg

The Fresh Diet program comes complete with snacks, so when I got a little hungry this afternoon I got to have a gourmet snack of Charred Lamb Loin on Whole Wheat Crostini with Oven Roasted Tomato. Wow! This was not my typical afternoon snack-it was so gourmet. The lamb was cooked perfectly and paired well with the flavor of the oven roasted tomato.

stuff chx.jpg

Dinner tonight was a gourmet treat as well. It was Stuffed Chicken Asiago & Tarragon with Whole Wheat Linguine Pasta and Roasted Bell Peppers. I love it because I am testing outThe Fresh Diet premium choice plan, which means I get to choose all my own meals-including picking out my two sides to go with dinner. This was the perfect Italian meal complete with the perfect portion of pasta-this isn’t like being on a diet at all, it’s like getting food from a gourmet restaurant delivered to your door for every meal!

tom w avo.jpg

Just as I was getting hungry after dinner tonight, I remembered that I had another Fresh Diet snack for today. It was a Avocado & Cream Cheese Stuffed Baby Tomato. This snack was made just for me-I love all 3 of these things and together they are even better! My first day experiencing The Fresh Diet was definitely a success! I can’t wait to try my meals on Monday!

Click on the link from to read more:


My Fresh Diet Breakfast: French Toast!

Friday, September 2, 2011 at 8:24 AM   |  posted by Sarah-Jane Bedwell

In Wednesday’s post, I told you that there was a way to participate…

…in Lose 8 even if you don’t have the time to grocery shop or cook. You can use The Fresh Diet’s gourmet, fresh meal delivery service instead! It’s a great program that’s been used by many celebrities such as Paula Abdul, Maria Menounos, and Hayden Panitierre, just to name a few.

The Fresh Diet lets you choose your ideal calorie range to meet your needs whether you want to Lose weight or just maintain a healthy lifestyle with your busy schedule. Meals are prepared fresh everyday and then delivered to your doorstep each night. The Fresh Diet recipes are based on a 40% carbohydrate/30% protein/30% fat ratio, so they are healthy and balanced and fit in well with the Lose 8 plan guidelines.

All recipes are tasty too because they are created by Chief Culinary Officer, Yos Schwartz who is a graduate of Le Cordon Bleu Culinary Institute. Meals are diabetic friendly and can be tailored for gluten-free clients. I am so excited though, because I get to experience all this for myself! The Fresh Diet folks are letting me sample two days worth of meals (I choose the 1600-1800 calorie range). So stay tuned today and Monday to hear all about my experience!

french toast.jpg

I’m starting my Fresh Diet experience with Cinnamon Swirl Multi-Grain French Toast with Fresh Apples and Blackberry Ricotta Cheese for breakfast! I sure don’t have time to make French Toast most mornings, but this tasted like I had made it from scratch, and I absolutely loved the blackberry ricotta cheese-it gave this breakfast such a feeling of elegance and good taste (literally)!


Milk your muscles. Skip the protein bars, grab a glass of milk! A recent study showed that women who drank two glasses of skim milk after a weight training workout gained more lean muscle mass than those who drank a high carb energy drink. Researchers believe that the protein found in milk (casein and whey) along with the vitamin D and calcium help repair and strengthen muscles. (Another bonus? Skim milk has less calories than most sports drinks, so don a milk mustache to get lean!)!/photo.php?fbid=10150358221222324&set=a.158683122323.154506.11851562323&type=1


Lose 8 Pounds

Reach Your Goal
…Without Cooking a Thing!

Want to slim down but never have time to grocery shop or chop? Problem solved! SELF has teamed up with The Fresh Diet to deliver three light, filling meals, one snack and one dessert right to your door before 5 A.M. every day (don’t worry, they won’t ring your buzzer). You save time and calories!

Go to to sign up: You’ll find 31 days worth of tasty menus to choose from—waffles, burgers, egg rolls and more! SELF’s team of registered dietitians has selected meals that fit best with the Reach Your Goal program (look for the ), but you can pick from any of the menus that appeal.

That’s it—for $34.99 a day, SELF and The Fresh Diet will do all the work. You just need to eat and enjoy!

Sign up any time between August 18th and October 18th to start your slimming!

Two tasty sample menus

Breakfast Southwestern Style scrambled eggs
Lunch Asian Style Chicken Salad with Baby Bok Choy, Watercress, Alfalfa Sprouts, Water Chestnuts
Dinner entree Citrus marinated beef stir fry
Veg Roasted tomato
Starch Black Barley Pilaf
Snack Black Bean & Avocado Crostini
Snack dessert Blueberry muffin
Breakfast Honey Roasted Granola with Fresh Berries & Cherry Yogurt
Lunch Grilled chicken breast with baby arugula
Dinner entree Homestyle crab cake
Veg Sauteed eggplant
Starch Brown rice with pecans and scallions
Snack Mini whole wheat pockets
Snack dessert Mixed Fresh Berries with Creamy Ricotta Cheese Dip

Friday Fitness tip with Jessica: Cool off to do more. Did you know a recent study found that when strength training participants cooled their hands off in between sets, they were able to finish more reps? Next time you feel like throwing in the towel on a hard session, see if there is a fan nearby and give it a try.

As seen on Facebook:


Follow us on Twitter
The Fresh Diet