The Fresh Diet for New Moms

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.


Breast Cancer Awareness: Big or Small, Save Them All!

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)


Lace Your Shoes to a Fitter You & Show Your Support for Breast Cancer Too!



~ 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!

Gluten Free Duck Forbidden Rice Bok Choy

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)

Sweet Addiction: Better your health with less sugar

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: How Much Do You Know?

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 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

5 Reasons Why You Should Eat Your Fruits & Vegetables

We are all guilty of getting caught up in the day-to-day rush and often forget what we learned as children, “eat a balanced diet and finish your vegetables!” But often times we wonder is it really that important? I’ve been asked many questions over the years as a nutritionist, but some of the most common are usually:

“Do I really need to eat vegetables?”

“But what if I don’t like how they taste?”

“I haven’t had them in years because I hated them as a child, do I really need them now?”

“My parents never cooked or ate them so why should do I?”

“Can’t I take a pill or supplement instead of eating them?”

“I eat them twice a week. Is that enough?”

I speak with countless of clients on a daily basis with concerns regarding weight loss, weight gain, diabetes, high blood pressure and high cholesterol just to name a few.  Fruits and vegetables contain a dense variety of nutrients, which, not only help prevent, but also help combat a lot of these issues.

My top 5 reasons for increasing your fruit and vegetable intake…

1. Disease Prevention: Fruits and vegetables contain phytochemicals that are proven to help prevent and in some cases delay the onset of chronic diseases.

2. Disease Management: Increasing your fruit and veggie intake can help you manage or control a pre-existing condition such as, diabetes and hypertension. You are what you eat and when you eat healthier you not only see a change but most importantly you feel it.

3. Decreasing Calories Consumption: We all know that losing weight helps manage diseases but it also helps us look and feel better about ourselves. These powerful foods are full of fiber, are low in calories and keep us feeling fuller longer.

4. Restore Gut Flora & Integrity: By feeding our bodies the nutrients they need, you can say goodbye to your constipation woes.

5. Eat the rainbow: We’ve heard this before but it’s been proven time and time again that different produce contain different nutrients, which means different benefits. Green, orange, red, purple, you name it, these rich and vibrant colors found in fruits and vegetables not only help with diseases but they help us with our skin, hair, nails, and teeth.

I can go on for a lifetime about why we should all eat more fruits and vegetables. My final advice to you, try to incorporate them every opportunity you have, do not be afraid to try new fruits and vegetables and continuously re-visit the ones you love. As we approach the end of summer lets maintain those beach bodies by sticking with a healthy lifestyle all year round.

-Trishna Joshi,

Lead Nutritionist – The Fresh Diet

Why Skinny Doesn’t Always Mean Healthy

Why Skinny Doesn't Always Mean Healthy

Skinny Doesn’t Always Mean Healthy

It is a common misconception that being thin is healthy, and for a lot of people their health goals lean more towards looking good rather than feeling good, sometimes even putting themselves at risk with some very odd and dangerous diets.

1. The Master Cleanse: This diet originated in the 1940’s, and it consists of a juice fast. Fast being the operative word, which should raise some red flags. No food is allowed and it is substituted by tea and lemonade containing maple syrup and cayenne pepper. Its purpose is to detoxify, but by restricting the intake of important nutrients and vitamins it can cause side effects that include, headaches, constipation and fatigue. According to Harvard Medical School, following such a diet can increase the risk of disrupting the body’s acid-base balance, which causes excessive blood acidity, a condition that can ultimately be fatal.

2. The Tapeworm Diet: Yes, this is not a typo, you read right, tapeworm. If this sounds crazy to you good, because it is! This trend has been around for centuries, according to the, National Women’s History Museum the diet started around the early 1800’s. It consists of swallowing a pill containing the head of a Beef Tapeworm or Taenia Saginata, which will then grab onto to your intestine and grow. This infection causes a loss of appetite because of the presence of the parasite, which can reach up to 30 ft. in length. It will also cause abdominal pain and stomach upset and in some cases, tissue infection and cysts. This nasty diet has been re-surging in the last few decades, with cases reported as late as 2013.

3. The Cotton Ball Diet: This diet gained popularity in the last decade, and it consists of the dieter, dipping cotton balls into orange juice or lemonade and then eating them. The purpose of this diet is to trick the body into thinking that it is full, while having nothing but cotton balls in the stomach. What are the dangers with this diet? Most cotton balls are not really made out of cotton, but polyester, polyester is a synthetic plastic, and it cannot be broken down by our digestive system, causing blockage. Digestive blockage can result in, dehydration, death of the gastrointestinal tract and organ damage.

4. The ‘Balloon Diet’: A controversial new trend, this diet requires the dieter to take a pill, which will inflate into a balloon in your stomach and suppress your appetite. The balloon stays in your system for about 3 months, not allowing you to eat large quantities of food, and then has to be surgically removed by a doctor. The Food and Drug Administration does not currently approve of the, ‘balloon diet’ treatment in the United States and there has been no medical research to conclude what possible long-term effects or side effects it may have. Preliminary risks though may include, balloon deflating and passed in to the small bowel causing an obstruction or gastric balloons can also cause gastric ulcers and injury to the stomach or esophagus.

Incorporating good nutrition and exercise into your wellness routine is the safest most recommended way to be truly fit and healthy. Remember it is not always about the number on the scale but what is on the inside that truly matters.


Andreina Nieves
Marketing Intern – The Fresh Diet

White Chocolate Rose Cheesecake

The unique technique behind our, White Chocolate Rose Cheesecake, is that we do not bake it, to capture each ingredients raw, fresh flavor.

To make this dessert, our chefs melt premium white chocolate and mix it in with a cream cheese blend, and a touch of rose water to give it a delicate scent. For the finishing touches, crumbled crackers are used for the bottom crust and finished with a strawberry garnish.


Carlo Ricci

Executive Chef – Miami