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Drink More Water!

Water is important to keep our bodies functioning correctly. IImagen fact, 60% of our bodyweight is made of water. Water helps cleanse the body of toxins and brings nutrients to cells. It is especially important to pay attention to water intake in hot climates or when exercising.

Women need about 9 cups while men need about 13 cups of total beverages a day. However, living in a hotter climate or working out easily increases this amount.

Dehydration occurs when your body does not have the amount of water it needs in order to perform normal functions. This will drain the body of energy even if it is only mild dehydration.

So remember to drink more water this summer so you can stay energized and hydrated!

For more information, check out:


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Healthy Desserts

Are you looking for a healthier way to quench your sweet tooth?  Add fruit to your desserts and enjoy benefits such as high vitamin content and antioxidants.  Here are some tasty recipes with fruit you can try.

Grilled Peach Sundaes


  • 2 peaches, halved and pitted
  • 1 teaspoon canola oil
  • 2 scoops nonfat vanilla frozen yogurt or fruit sorbet
  • 1 tablespoon toasted unsweetened coconut


  1. Preheat grill to high. Brush peach halveswith oil. Grill until tender. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.

Pina Colada Yogurt Parfait


  • 1/3 cup reduced-fat vanilla yogurt
  • 1/2 cup crushed canned pineapple, or canned mandarin oranges
  • 1 tablespoon toasted coconut


  1. Top yogurt with pineapple (or canned mandarin oranges) and coconut.

Cocoa-Nut Bananas


  • 4 teaspoons cocoa powder
  • 4 teaspoons toasted unsweetened coconut
  • 2 small bananas, sliced on the bias


  1. Place cocoa and coconut on separate plates. Roll each banana slice in the cocoa, shake off the excess, then dip in the coconut.

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Freshef meals make it easy to cut down on cooking time. Why not use those extra minutes to have a meal as a family? Studies have shown that eating meals with family have several significant advantages; so put away the TV trays and pull up a chair to the dining room table!

Kids who eat dinner with their families are shown to have a healthier weight and better eating habits than those who don’t.  They are also considerably less likely to have eating disorders.

Aside from the health benefits, children are more likely to have a better vocabulary and conversation skills when they spend meals with their family.  They are more likely to succeed in school, and have better relationships with their peers. Overall,  they are happier and have better bonds with their families.

If you are not currently eating regular meals together, start small. Set a goal of eating together twice a week, and build from there. Meals don’t need to be elaborate or time consuming. Planning ahead will reduce the stress of last minute trips to the grocery store. And don’t forget- keep the family involved with the preparation- kids can help cut vegetables, set the table, or even plan the menu. Most importantly, make family mealtime enjoyable! Image

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freschef is now in Lexington Kentucky!

freschef is now available at Kroger stores in Kentucky. Get a sneak peak by going to:

The first 5 people who email with answers to the questions below will receive a cash prize!

  1. What is the average price per serving for a freschef meal?
  2. Name 3 items on the current menu for Lexington, KY.

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Summer entertaining/desserts

Spending time with friends and family outdoors is what makes the summer time so much fun.  If it’s a weekday dinner or weekend summer party that you are hosting, there are several things you can do to make your
summer events a splash.

When it already feels like and oven outside the last thing you want to do is stand in front of yours all afternoon.  Get outside and grill.  Grilling is a healthy way to cook without using all of the unhealthy sauces that are filled with calories and fat.  Fresh grilled hamburgers and hot dogs are the easy way to go, but grilled fish, lamb, steaks and chicken add a little bit of sophistication while still keeping things simple and light.

 Use the natural foods that are in season to highlight your party or dinner. Watermelon, corn, melons, peaches, apricots, berries, and oranges are all ripe this time of year.  While corn on the cob is a great dinner favorite, fruits can be served chilled and are packed with nutrients.

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Back to School Blues Lunch Tips

Mornings can turn hectic quickly. Getting everyone dressed, fed and out the door leave little time to focus on much else, yet alone preparing healthy lunches for our loved one and selves. Often convenience wins over nutrition when the clock is ticking. Lunch is an important meal of the day, especially for kids who need that extra energy to focus during school. Here are six ideas to help make the back to school transition a bit easier for you, and nutritious for the kids.

  1. Plan ahead and know what you want to prepare for the week and try to make the lunches the night before. Even get the kids to help pack and prepare their own lunches. When they are involved in the process they will be that much more excited about what they are eating.
  2. Ask your kids specifically what they like and what they don’t. Getting feedback takes the guesswork out of packing a lunch. If they like pizza, make cold mini-pizzas with vegetable toppings.
  3. Don’t just throw away the wrappers or leftovers when cleaning out their lunchbox. Use your detective skills to see what your kids are eating or not eating and bringing home. Once you know what they don’t enjoy, it will be easier to shop for varieties of the foods they love.
  4. Don’t sweat it if they want the same thing every day. As long as they are getting their daily dose of nutrients, feel free to pack the same sandwich Monday through Friday.  With your older kids, make sure they are getting enough to eat each day. Nothing can be more distracting in the classroom than hunger pains.
  5. Save some money and instead of buying prepackaged bags of cookies or chips, make a trail or snack mix using things like dried fruit, unsalted crackers, pretzels, popcorn or nuts. Kids love to dip, give them a side of low-fat ranch to dip carrots or other vegetables into. Also try salsas, fruit dips, bean dips and other exciting ways for the kids to mix up their lunch, but still get the fiber and nutrition they need.
  6. Try cutting foods up into smaller portions. Slice up that big old sandwich, or use cookie cutters so the younger kids can not only handle it with more ease, but also enjoy eating something that is not in a traditional shape.
  7. Lastly, give them something to look forward to with lunch. With younger kids that is easy to do with a sticker, or even a crayon and a small page out of a coloring book. With the older kids, throw in a favorite treat or a couple of quarters for them to pick something out of the school’s vending machines. If you are preparing healthy lunches, there is nothing wrong with a little lunchtime treat.

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Soothing Summer Smoothies

Finding ways to stay cool can be tough with these triple digit temperatures. While taking a dip in the pool is a refreshing way to stay cool, another fantastic and simple way to beat the heat is making homemade fruit smoothies. Here are a few of our favorite smoothie recipes.

To make any of these smoothies, simply place all ingredients into your blender and blend until smooth.

Strawberry smoothie
2 1/2 cups strawberries
1/2 cup strawberry nectar
1 pitted peach
1 cup low-fat, plain yogurt or strawberry yogurt if you don’t have the nectar
2 cups ice

Berry Blast smoothie
1 banana
1 cup frozen strawberries
1 cup frozen blueberries
1 cup frozen cherries
4 ice cubes
½ cup orange juice
¾ cup low-fat vanilla yogurt
½ teaspoon honey (optional)

Lemonade smoothie
1 cup lemonade
1 1/2 cups of raspberries
1 cup low-fat lemon yogurt
2 cups of ice

Blueberry smoothie
1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/2 cup washed, stemmed blueberries
honey to taste
2 cups of ice

Mango smoothie
1 1/2 cups chopped mango (fresh or frozen)
1 cup guava or mango nectar, chilled
2/3 cup NESTLÉ CARNATION Evaporated Milk
Juice from 2 limes
1 tbsp packed brown sugar
Ice cubes (optional)
Sliced almonds (optional) and

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