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
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One of the most latent dangers to the health of Americans today is obesity. Because we live in a fast-paced society that oftentimes forces us to sacrifice food quality for convenience, obesity and the health issues attached to it are rapidly taking over.

We can see the depths of this problem by looking at the whooping 21% (estimated $210 billion yearly) of total health spending in the USA that results from obesity. Along with the health risks involved, people suffering from obesity spend an average of 42% more on healthcare costs.

It is important that our country becomes aware of this growing problem. The Fresh Diet offers nutritionally balanced meal plan programs along with access to certified dietitians that can educate and guide you through finding the path towards a healthier lifestyle.

“Live Fresh Live Healthy” is our mantra and our goal is to deliver that message with every meal we serve.

Fresh Regards,
Raj Rawal

Chief Executive Officer

The Fresh Diet
obesity pic.

Diabetes is a metabolic disease dealing with the body’s inability to produce enough insulin and/or the inability to utilize the insulin it produces, which can impact blood glucose levels. Not only is this disease on the rise but also the World Health Organization found that 347 million people suffer from it.

The Fresh Diet offers healthy menu options that allow Diabetics the flexibility to enjoy delicious foods while staying away from any harmful ingredients. With access to certified nutritionist that can help personalize your menu, many of our clients have been able to reduce their medications and keep diabetes under control.

The diabetic friendly plan is customized to reduce carbs and sugars by:
• Avoiding fruit breakfast options
• Avoiding dishes with glaze or honey
• Limiting carb intake for breakfast, lunch and dinner within 30-45 grams each.

There are things that can be done to prevent diabetes, engage in daily physical activity, maintain a healthy and balanced diet and avoid excess tobacco and alcohol use.

Meatless Monday is a campaign, which encourages eliminating meat for a day in an effort to improve our health the health of our planet and also animal welfare. This term may not come as a surprise to you but in fact Meatless Mondays originally started during World War I as Meatless Tuesdays. It was then that Americans were asked to limit meat consumption to help feed starving troops overseas and citizens of allied countries. It is said that American households, restaurants and hotels that participated in this initiative saved between 90-100 tons of meat in just 1 week!

In an effort to continue the revival of Meatless Mondays its worthy to note that studies suggest by making healthy decisions at the start of every week we are more likely to make healthy decisions for the rest of the week. Even eliminating one day’s worth of meat consumption from our diets can help reduce our risk of a variety of health issues including cancer, diabetes and cardiovascular disease by at least 15%!

As a lifelong vegetarian myself, I can say that about 90% of the time when people realize this, the first question I am asked is “What do you eat?!”

Well these tips can help even the most committed carnivores survive a Meatless Monday…

Produce is full of fiber which is sure to keep you from going hungry.

Summer is a great time to experiment with fruits and vegetables as most of them are at their peak in quality and flavor!

Meatless protein can be found in lentils, beans, tofu, whole grains, nutritional yeast, and dairy products.

Garlic, herbs, spices and even cooking method can all change how our foods taste. Try roasting or sautéing produce for a flavor punch.

Where there is a will there is a way!
Let me know how your Meatless Mondays…or Tuesdays go!

Trishna Joshi
Lead Nutritionist – The Fresh Diet

Our company does not only care for your health and figure, but we’re also concerned with the health of our planet. The Fresh Diet is joining the green movement and implementing environmentally friendly waste disposal techniques in order to help decrease pollution and wasteland fill.

Our Illinois kitchen has kicked off this initiative, by implementing the following recycling efforts:
• Compacting and storing cardboard and aluminum on site.
• Hauling off other recycling materials to the local garbage company.
• Partnering with local farmers and food vendors to provide biodegradable material as either compost or food for animals.

The Fresh Diet is committed to becoming a more environmentally friendly brand, and we will continue to bring you delicious and fresh food, while helping our planet along the way.

This Catalonian influenced egg-based dish combines the region’s staple ingredients of smoked paprika, roasted red bell pepper and manchego cheese with smoked salmon to create a light, yet very flavorful meal.

This Spanish tortilla stays low in calories, while still satisfying the appetite and palate, making it the perfect summer breakfast.


– Chef Yos

My name is Trishna Joshi, welcome to Chew on This, your weekly source for everything regarding healthy eating and lifestyle. I am the nutrition expert and leading health authority for The Fresh Diet.

I have a Bachelors of Science degree in Dietetics and Nutrition and completed a 9 month supervised practice with the Florida Department of Health. I have rotated with VA Hospital Miami, Miami Children’s Hospital, Miami Metro Zoo, Florida Department of Health WIC Programs in Miami-Dade and Broward counties and the Miami-Dade County Public Schools Department of Food and Nutrition Program.

My passion is based on nutritional approaches to disease prevention, chronic illness management, health promotion, healthy eating, wellness and access to healthy foods. I hope to guide my community and communities all over the world to create a culture of good nutrition.

I share The Fresh Diets mission of health and happiness and am here to help you meet your nutritional goals.

If you have any dietary inquiries or are in need of assistance with maximizing your results I am available to counsel you via email at

Health starts with fresh, and fresh starts here!
Trishna Joshi

This summer compliment your bikini body, with flawless skin without being exposed to dangerous chemicals.

To make your face glow and reduce acne outburst, the strawberry mask is the best. Because strawberries contain Salicylic Acid, helping remove dead skin cells.

Strawberry Mask:
2 tbsp. honey, juice from 1 lemon, ¼ cup yogurt and ¼ mashed strawberries:

1. Pour the lemon juice into the mashed strawberries
2. Mix the honey with the lemon and strawberries
3. Pour the yogurt and stir
4. When smooth, apply

Another mask that will help you improve the health of your skin is the honey facemask. Because of honey’s high content of vitamins, this mask will serve as a moisturizer, and will make your skin smooth, and glowing.

Honey Mask:
All you need is Honey!

1. Remove any makeup and pull your hair back
2. Smear the honey in your fingers
3. Apply evenly in your face
4. Leave from 10 min to 1 hour
5. Rinse off with warm water

Eat healthy, practice a good skin care regimen (don’t forget the sun block!) and have fun, now that’s a recipe for a great summer!
Fresh Fruit Facial

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