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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Most of the time some of your favorite dishes are notoriously high in calories and saturated fat, but we’ve put a healthy spin on our new menu items, so you can enjoy guilt-free!

To kick off August, here are 3 new culinary creations from our Fresh Diet chefs:

Philly Cheesesteak Wrap

Sirloin steak is seasoned, grilled to perfection, and well chopped. This delicious steak is combined with ultra-flavorful caramelized onions and melted mozzarella cheese then wrapped in a soft whole-wheat tortilla. The Fresh Diet Spin on this Philadelphia classic takes all the main components and flavor of the original, while significantly reducing the fat and calories and eliminating all of the guilt.
Beautiful historic, traditional home in Marietta, Georgia

Chicken & Waffles

This traditional breakfast favorite was recently revitalized by our chefs to create a more health conscious alternative. Fresh made whole wheat waffles are coupled with crispy, all-white meat chicken strips and served with a honey based hot sauce for a dish that is crunchy, savory, spicy and sweet. Complete with fresh strawberries and packed with nutrient density, this item is offered for breakfast, but is perfectly suitable for any meal of the day.
wooden table
Scrambled Egg, Turkey Bacon and Monterey Jack Cheese Wrap with Fresh Salsa

Scrambled eggs, turkey bacon, and Monterey jack cheese come together in a tomato tortilla to make a simple, yet very satisfying meal. Served with a side a fresh salsa, this breakfast burrito is easily transportable and reheats well for a quick and easy breakfast.
Stitched Panorama bastide de boisset

Keeping in tune with the season, this week’s gourmet spotlight dish is the Spicy Tofu Butternut Squash Coconut Soup.

Summer squash as the name suggests, are squashes that are harvested during the warm months, and some are even available until the month of September. Besides being delicious and containing low levels of fats, squash is also considered a heart-friendly food because of its high content of vitamins A, B and E. Squash, however, is not limited to being enjoyed in the kitchen, many use it as a natural exfoliator, because of the vitamins found in it, specially vitamin E, which helps protect and repair the skin.

If you want to enjoy the richness of this delicious ingredient, The Fresh Diet offers one of its most ordered entrees, the Spicy Tofu Butternut Squash Coconut Soup, that with only 340 calories per regular sized serving, is a great healthy alternative for a truly gourmet lunch. The Fresh Diet’s head chef Yos Schwartz describes the preparation of the squash as being “…infused with ginger, curry and coconut milk before being pureed with silken tofu to give the dish a lusciously elegant consistency” and describes the soup as “a superb complement to a warm summer’s day.”
Spicy Tofu Butternut Squash Coconut Soup

If you’re looking to improve your weight loss efforts and find an exercise regime that maximizes the results of your diet, running is an excellent choice!

Here are some reasons why we recommend it:

1. It’s easy! Even though you might not be in your best shape at first, take it slow and find your own pace, you will see that by training regularly you will gradually speed things up. Running does not require learning a new set of skills, nor does it require a certain level of expertise. Take in the scenery as you run through your city, beach, or neighborhood and enjoy.
2. It will make you happy. Studies have found that even quick running session will help lift your mood. Exercising aids our bodies to release endorphins to our brain, a chemical that makes us feel more energetic and happy, which causes some people to describe the good feelings associated with this activity as a “running high”.
3. You’ll have stronger knees. It is a common misconception that running weakens the knees. Running in fact strengthens your knees, because it increases the oxygen flow to that area, which makes the cartilage and the ligaments around your knees much stronger.
4. It’s effective. Research shows that on average running about 9 miles burns 1000 calories, compared to 16 miles on a stationary bike which only burns 850 calories.

So next time you feel tempted to join a gym or fall into the next fitness craze, go out for a run instead. Combined with healthy eating habits you will be able to see and feel the difference.
Sports-Running-Article-On-The-Benefits-Of-Barefoot-503383 copy

How many times have you tried to lose weight and skipped a meal or two? I’ve had countless clients tell me they try to eat less to lose weight, when in fact we should be doing the opposite!

I always get the confused and “are you crazy?” look when I tell clients that the best way to lose weight is by consuming about 3 meals a day with snacks in between. How could this be? Reason being, eating more times a day helps boost our metabolism, which helps with weight loss. The key however is to stay within your caloric range and spread out your intake.

For example if we consume 3 meals a day of about 400 calories each that’s 1200 calories total. But if we spread out those calories and bring our meals down between 250-350 calories and balance out the remaining calories as snacks we will be utilizing out metabolism more effectively all day which leads to increased weight loss.

The Fresh Diet has you covered when it comes to counting your calories and providing you with everything you need for the day. But it is inevitable that one day you may find yourself out and about, and you forgot to pack a snack, don’t panic!

My goal this week is to provide you with a list of healthy snacks to munch on between meals on those days when you’re in a bind. These options are all about 130 calories or less!

1. 1 cup of grapes
2. 1/2 cup nonfat yogurt with 1 tsp. of honey
3. 10 baby carrots with 2 tbsp. hummus
4. 1/4 cup edamame
5. 1 nonfat cheese stick with an apple
6. 1 tsp. of peanut butter with an apple
7. 10 almonds
8. 1/2-cup cottage cheese with 1/2 cup fresh fruit (mango, pineapple, melon, apples…)
9. 2 tbsp. pumpkin seeds
10. Hard boiled egg

Generally reserved for vacationing tourists and guests of fine dining restaurants, deliciously flavorful Blackened Ahi Tuna is exclusively available to members of The Fresh Diet.

Seasoned with Cajun spices, seared medium-rare and served with a refreshingly tart passion fruit sauce, this Ahi dish is light and nutrient dense making it a wonderful summer dinner complete with cooling tropical flavors.


Chef Yos


Six years ago I met my boyfriend and with that followed an extra 15 pounds of what I like to call “love pounds.” Like many others I know I was caught up in spending time with loved ones, eating out, socializing, going to school and working. Balancing life and a healthy lifestyle were not a priority for me until I woke up one day and thought what happened to me? I felt sluggish, tired, craved everything I knew I shouldn’t be eating and my body was not what it should be for a girl in her 20’s. This was my breaking point.

Everyone in life has moments that define that path of health they choose to take. Whether its waking up and your pants are too tight, you have a social event you need to get in shape for or you have a health scare which requires weight loss. We’ve all been there!

Everyday articles are published which aim to offer us miracle cures for quick weight loss. I’m sorry to burst the bubble on this one but there is no single cure…

For decades people have tried different fad diets including low carb, high protein, raw foods, supplements, juicing, the list goes on. I am asked on a daily basis how to lose weight, honestly its quite simple.

Whether you need to lose 15 pounds or 100 pounds, there are fundamental rules you can follow which will help you shed the extra weight and keep it off.

When we get used to eating out, indulging in unhealthy foods and stop exercising, our metabolism slows down. In addition to eating right, exercising can help kick start that metabolism and boost the rate by which we lose weight.

I can’t emphasize the importance of vegetables enough. Not only are they full of nutrients but they are also full of fiber! This fiber keeps us full for a longer period of time and they are low in calories, therefore always making sure your plate is always full of fruits and vegetables will help cut calories.

Though white rice, pasta and bread are staples for many they are stripped of the bran and germ part of whole grains which contain the fiber, vitamins and minerals. Whole grains are proven to help cardiovascular health, cholesterol, gastrointestinal health, colonic health and this list goes on.

Monitoring our own progress helps us not only reach our goals but maintain them too. Using a pedometer helps us realize how much physical activity we are getting on a daily basis. Keeping a food diary can help us catch mistakes and trends in our eating habits before they get out of control.

Cutting back on soda, juice, alcohol and other sugary beverages can save you hundreds of calories a day!

Lemons help regenerate and support our livers. This helps promote fat metabolism leading to quicker weight loss. Lemons are delicious in water, dressings and marinades.

We live in a world of multitasking and taking time to focus on your meal and consciously chew your food and taste the flavors and feeling the satisfaction of eating helps us not over eat. Chewing more also helps our bodies digest food quicker.

The Fresh Diet aims to help you with your caloric intake and get you on track for weight loss. These extra tips can help you reach your goals and as always I am here to help!

Trishna Joshi

Lead Nutritionist – The Fresh Diet

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.

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