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

10 Tips for a Healthy Thanksgiving10 Tips for a Healthy Thanksgiving

Ah, ’tis the season for holiday parties and temptations. Thanksgiving can either be the start of the holiday season or the start of a dieter’s nightmare. Many of us strive to reach our goal weight, but fail when faced with inevitable temptations. The holidays can make us forget about our commitment to a healthy lifestyle. Holidays are a time to spend with loved ones. Rather than obsessing over losing weight, focus on a holiday-eating strategy. This will help you maintain your current weight and choose healthier options. Whether you are cooking or simply enjoying someone else’s cooking, we at The Fresh Diet are happy to provide you with 10 tips for a Healthy Thanksgiving and make the holiday season healthier and less guilty.

10 Tips for a Healthy Thanksgiving

Pre-Holiday Meal:

1. Snack on high fiber vegetables or protein to help curb your appetite before heading out to a holiday party. This will prevent you from overeating.

2. Make healthy dishes to stay on track. Fitness Magazine has 10 surprisingly healthy traditional holiday foods with recipes. Happy eating!

3. Plan ahead and don’t skip meals to avoid filling up on empty calories and excess salt and sugar, which can cause water retention and leads to bloating.

4. Wear a belt and avoid stretchy fabric. Belts don’t lie and when they start to feel tight, slow down instead of loosening.

Holiday Meal:

5. Use smaller plates to automatically cut portions and save calories.

6. Avoid starchy foods, such as: white bagels, crackers, breads, cookies, pastries, to name a few. These items are empty calories and will sabotage your weight goals.

7. Fill at least half of your plate with vegetables.

8. Wait about 20 minutes after you eat to reach for seconds. Chances are you won’t be hungry anymore and will have been saved from an eating frenzy!

9. Watch alcohol intake as these calories add up. Stick with water as much as possible or try sparkling water with some fruit.

10. Leave the leftovers behind! Cookies, chocolate covered pretzels, pastries, rolls…leave them where you found them!

Practice mindful eating by keeping a food diary during the holidays. When we write it down and are honest with ourselves, we are better able to track our progress. This can help you stay focused and really help you fight temptations. Use these 10 tips for a Healthy Thanksgiving and Healthier you.

Happy Healthy Holidays


Trishna Joshi

20 Under 4020 Under 40.

Zalmi Duchman, Chairman of The Fresh Diet was recognized by The Miami Herald with a “20 Under 40″ award.

Zalmi Duchman is Chairman and the Founder of Fresh Diet. He began operations on January 1, 2006, with three clients. While Zalmi “shopped and dropped,” his wife “cooked and packed.” Today, Zalmi has grown The Fresh Diet to become the largest US food producer in the freshly-prepared, daily delivery category – which now delivers meal plans to thousands of clients nationwide.

Fresh Diet is America’s #1 Gourmet Meal Delivery service. With 5 kitchens nationwide in Miami, New York, Los Angeles, Chicago and Dallas, The Fresh Diet provides delivery to 12 states, 44 metro areas and 573 Cities within the continental United States.

Born in Brooklyn, NY, Zalmi has lived in New York, Miami, Los Angeles and Israel. He attended school in Miami until reaching high school. He then attended a Yeshiva boarding school in Los Angeles where he met his roommate, Yosef Schwartz with whom he started The Fresh Diet with. Zalmi is a board member of the PSF Friendship Circle, a special needs children charity. Zalmi married his wife Leah in June, 2001 and has three children.

According to Mr. Duchman, “The most important thing from my story is the fact that I started this business on a whim. I didn’t do market research. I didn’t write a business plan. I just had an idea and I went with it.”

Congratulations to Zalmi on this prestigious 20 Under 40 award.


TFD blog BCA event 2
Last Friday, October 24, The Fresh Diet was honored to be one of the sponsors for the Looks By Lo breast cancer awareness event. Hosted by the lovely Looks by Lo boutique, this event was completely open and free to the public, with the only request being that a small donation be made at the door. Those donations would then be sent to the Susan G. Komen fund to help support their fight against breast cancer.
TFD blog BCA event
The event was full of beautiful women, who were all looking to make a difference, support a good cause, and/or honor a loved one. We were so pleased that we were able to join forces with other local businesses for such a wonderful cause.
TFD pup 2
Thank you, ladies, for allowing us to be a part of this event!

*** You can see all of the event photos on our Facebook page!

Being a new mom is quite the experience. You’ve just spent 9 months growing a little person inside of you, and now this little person requires your attention 24/7. Rewarding? Of course. An experience like no other? Absolutely. Exhausting? Most definitely.

It’s hard to find time for yourself, and while you’ll be too enamored and busy with your little one at first, you may eventually start thinking about getting back to your pre-baby weight. Life happens, though, and you’re busy. And sometimes you just can’t find enough hours in the day to go grocery shopping and prepare healthy meals.  You may want to try a diet for new moms.

That’s why writer Alice Dubin decided to go with The Fresh Diet for a little help.

Diet for New Moms

This fab woman just had twins 3 months ago (!!!), and now she’s ready to get “back on the eat-right wagon” by having our fresh, healthy, vegetarian meals delivered to her. Alice has also decided to share the love with her readers, and has some great promo codes for you, along with a chance to win SEVEN FREE DAYS of The Fresh Diet. That’s right, folks – you could win a week’s worth of awesome meals from us!

Check out her wonderful blog Homebody In Motion to read her post on why she’s back on The Fresh Diet, and the details on the giveaway.

Alice and all of the other new mamas out there – you are fabulous and you got this.


We are excited and honored to be taking part in this amazing breast cancer awareness event, hosted by Looks by Lo boutique this Friday, October 24, from 5 pm – 9 pm.

With a focus on women’s wellness, this first-ever event is also being held in honor of a group of breast cancer survivors (friends, family, friends of friends). The Fresh Diet will be there with yummy, healthy samples, alongside a group of other wonderful local businesses to rally behind this great cause and help promote awareness and healthy living.
BCA Flyer all sponsor logos

This event is absolutely free and no RSVP is required. Looks by Lo is simply asking that a small donation be made at the door. All of those proceeds will be donated to Susan G. Komen so that they may continue their fight against breast cancer.

We hope you’ll join us and support this event. And don’t forget to use #FRESHTATAS on your social media. We want to see some amazing Instagram posts and Tweets about this great cause! Remember, big or small, save them all!

You can find Looks by Lo on Twitter and IG (@looksbylo_)
And you can find us on Twitter (@freshdiet) and IG (@thefreshdiet)

Friday, October 24, 5PM – 9PM

Looks by Lo
17670 NW 78th Avenue, Suite 101 in Miami Lakes (Located inside the PSN Town Center)




~ The Fresh Diet increases awareness for breast cancer through healthy meals and fitness ~

Susan G. Komen #FreshTatas

The Fresh Diet, America’s #1 diet meal delivery service, distributed over 400 pink shoelaces at the Susan G. Komen Race for the Cure at Bayfront Park in Miami on Saturday, October 18th as part of their month-long breast cancer awareness effort. The American Cancer Society recommends 150 minutes of physical activity a week to lower overall cancer risk. However, you don’t need to have a strenuous exercise routine to get some breast cancer risk reduction benefit. Activity equal to walking 30 minutes a day may lower risk by about three percent. See more at Susan G. Komen:

During the month of October, Fresh Diet customers received more than just 3 meals and 2 snacks delivered to their doorstep. Their bag included pink shoelaces with a pink-themed tag that read: Lace Your Shoes To A Fitter You & Show Your Support For Breast Cancer Too!

The Fresh Diet supports causes our customers love. Chances are you or someone you know has been, directly or indirectly, affected by cancer. It is truly an honor to be able to support a women’s cause on a national level,” said Raj Rawal, chief executive officer.

The Fresh Diet is donating $25 to Susan G. Komen for each 1-month or longer meal plan purchased between now through the end of October. Support Now!

Duck Rice Bok Choy

The inspiration for this gluten free dish came from our head chef, Yosef Schwartz. He used two ingredient options in this recipe: duck breast and pomegranate. Duck breast is lean and has great texture. These trendy ingredients have gained popularity in the fast-growing Brooklyn style cuisine. Aside from being a great antioxidant, the pomegranate adds a tangy citric flavor, which gives the dish an Asian flair.

The preparation of our duck involves reducing the pomegranate until the sugars thicken up and it turns into a glaze. We then add a touch of mint to give it that light fresh taste that blends the glaze with the duck. The duck is then paired with our rice bok choy (mixture of wild rice and Chinese cabbage).

Now you can enjoy our Duck Forbidden Rice Bok Choy on both our Gluten Free and Fresh Premium meal plans.


Executive Chef, Carlo Ricci



The Fresh Diet Contributing Writers, Andreina Nieves (Marketing Intern) and Natalie Leon (Director of Communications)

Health, healthy eating, healthy living news, Sugar, Sugar Addict, Sugar Addiction, Sugar Cravings, Sugar Junkie, WomenDo you find yourself craving sugar? Reaching for the usual cup of sweet coffee in the morning? Do you cave into the daily soda “pick-me-up” or chocolate snack?

Is it possible that you’re addicted to sugar? If yes, then you are a sugar junkie!

We’ve heard it before and seen it on product labels at the supermarket. Companies advertising “sugar-free” products left and right. What exactly does this mean and why should we be cutting back on sugar?

Sugar can lead to a number of issues: skin problems, thyroid issues, obesity, type 2 diabetes, metabolic issues, dementia and fatigue. I can go on for a lifetime about why we should watch our sugar intake, but the best thing for us to know is how to navigate our way through life with our daily “sweet obstacles.” It is one thing to know that sugar can harm our health and another thing to act upon this knowledge.

For years, studies have indicated that our blood sugar falls after consuming carbohydrates like: cookies, candy, white bread, etc. This impacts the area of our brain that controls impulses, thus causing us to lose self-control and crave more of these unhealthy carbohydrate foods.

Now that you know the harm sugar can cause, and why we’re so drawn to these sources of sugar, I want to offer you a few tips to help you and your loved ones make healthier choices when it comes to sugar intake.

Keep in mind, every little bit counts.

Know how much is too much! According to a report from the 2005–10 NHANES (National Health and Nutrition Examination Survey), Americans consume roughly 20 teaspoons of sugar a day. The American Heart Association recommends that women consume no more than 100 calories of added sugar per day (about 6 teaspoons), and no more than 150 calories per day for men (about 9 teaspoons).

No added sugar. Avoid adding spoons and packets of sugar to coffee, tea and cereals. If you must add sugar to these items everyday, then try to reduce intake to only once a day versus 4 cups a day. This will help you dramatically reduce sugar intake.

Reduce intake of processed foods. Processed foods such as cookies, bagels and pastries are packed with added sugar, which turns into fat. So the next time you feel a sweet craving coming on and you’re watching your waistline, opt for low glycemic fruits including grapefruit, berries and apples. Go for low-fat options rather than fat-free, as fat-free usually means more sugar.

Stop drinking your calories! The average 12 oz. can of soda contains about 39 grams of sugar. That’s almost 10 teaspoons in 1 can alone! Sodas, juices and dessert shakes can add up in calories real quick. Not to mention that sugars destroy the enamel on our teeth, which leads to tooth decay.

Portion distortion When all else fails, try to make sure you watch your portions. For example, when I feel a sugar craving coming along I grab a pre-packaged serving of 2 oz. chocolate. Keep the wrapper on your desk or table to hold you accountable for the servings you just had. When we tell ourselves we will only eat half that brownie or just one cookie, we may be setting ourselves up for failure. It is best to avoid the temptation all together and go for one pre-portioned serving.

Read the nutrition labels: Take the grams of sugar and multiply by 4 to get the approximate total calories from sugar. Then take the number of grams and divide by 4 to get the approximate number of teaspoons. Don’t forget that food labels give you information based on servings.

Remember, it’s all about mindful eating. If we know what sugar does to our bodies, we can use that knowledge and apply it to our daily eating habits. Instead of grabbing that muffin at your corner bakery, opt for fresh fruit, which contains natural sugar. If you want to maintain a healthy lifestyle, start The Fresh Diet today.

I challenge you to make at least one sweet improvement this week. We’d love to hear about it below!

Have a sweet day,

The Fresh Diet Lead Nutritionist, Trishna Joshi
The Fresh Diet Contributing Writers, Andreina Nieves (Marketing Intern) and Natalie Leon (Director of Communications) 

Gluten Free

Are you on a gluten free diet? Well, we heard your requests and have rolled out our new Gluten Free meal plan. A gluten free diet excludes the elastic protein found in grains, such as wheat, barley, rye and triticale (a cross between wheat and rye). A gluten free diet has become a way of life for many. More than a quarter of Americans are cutting down on gluten or eliminating it entirely from their daily diets.

But will going gluten free improve your health?

A gluten free diet is a way of life for people diagnosed with celiac disease, but you don’t need to test positive to be sensitive to gluten. For a gluten-sensitive person, a gluten free diet will improve their symptoms within one week. Keep in mind that going gluten free doesn’t necessarily mean it’s healthy for you. There are products in the market that contain less iron and vitamins, and are packed with extra sugar and fat to imitate the consistency of regular gluten products. Make sure you read your labels and start The Fresh Diet, for a gluten free diet that offers you a variety of healthy options.

Read the full article here to find out if a gluten free diet will improve your health.


Andreina Nieves (Marketing Intern) and Natalie Leon (Director of Communications), The Fresh Diet

Miso Glazed Orange Cod

Miso Glazed Orange Cod

Miso, the traditional Japanese seasoning of fermented soybeans, is combined with orange juice, rice wine and sweet chile sauce to create savory glaze with a deliciously intricate flavor profile.  The thick miso-orange glaze is then coated over seared cod to form a distinctly great tasting dinner.


Chef Yos

Chief Culinary Officer

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