Specials for the week of December 26, 2017

      • Soup of the Week

        Beef Bone Broth

        Beef Bone Broth, scallion – Cup: $3.50 Bowl: $4.95

      • Breakfast

        Turkey Sausage Breakfast Sandwich
        House-made Turkey Sausage, Egg, Provolone Cheese, Arugula on a House-made English Muffin. Served with Romesco Sauce  – $6.95
      • Salad

        Mediterranean Crunch Salad
        Field Greens, Chili dusted Garbanzo European Cucumber, Broccoli, Red Onion, Heirloom Tomatoes, Kalamata Olives, Purple Cabbage, Feta Cheese & Red Wine Vinaigrette – $11.95
      • Protein Shake

        Orange Creamsicle
        Almond Milk, Orange Juice, Vanilla Protein Powder, Orange Segments, Butternut Squash – $8.25
      • Sandwich Special

        Grass Fed Burger Bowl

        Grass Fed Burger, Brown Rice, Black Beans, Romaine Lettuce, Avocado, Poblano Peppers, Pico De Gallo & Sunflower Sprouts – $9.95

      • Entrees

        Chefs Paleo Special
        Coconut Roasted Harissa Chicken
        Oven Roasted Chicken Thigh, Coconut Milk Harissa Lime Marinade. Lemon & Garlic Roasted Brussel Sprouts. Sweet Potato Bites. Pineapple Salsa – $14.95

Specials for the week of December 18, 2017

      • Soup of the Week

        Beef Bone Broth

        Beef Bone Broth, scallion – Cup: $3.50 Bowl: $4.95

      • Breakfast

        Turkey Sausage Breakfast Sandwich
        House-made Turkey Sausage, Egg, Provolone Cheese, Arugula on a House-made English Muffin. Served with Romesco Sauce  – $6.95
      • Salad

        Grilled Shrimp Aloha Salad
        Grilled Shrimp, Grilled Pineapple, Mango, Shredded Coconut, Spiral Carrots, Baby Sweet Peppers, Red onion, Purple Cabbage, Toasted Pumpkin Seeds with a Lime Mango Vinaigrette – $12.95
      • Protein Shake

        Banana Nut & Oats
        Almond Milk, Vanilla Protein Powder, Peanut Butter, Cashews, Banana, Cinnamon – $8.25
      • Sandwich Special

        Grass Fed Burger Bowl

        Grass Fed Burger, Brown Rice, Black Beans, Romaine Lettuce, Avocado, Poblano Peppers, Pico De Gallo & Sunflower Sprouts – $9.95

      • Entrees

        Chefs Paleo Special
        Coconut Curry Chicken
        Grilled Chicken Breast. Sautéed Onion, Bell Pepper and Broccoli. Tossed in a Coconut Curry Sauce with a side of Cauliflower Rice and Garlic Naan Bread – $14.95

5 Fit Tips for the Holidays

Holiday weight gain between Thanksgiving and New Year’s can be up to an average of five pounds!

This might not be the best time to aim for weight loss. However, that doesn’t mean you should go all-out the next few weeks, and then try to start fresh in the new year, either.

Here are five tips to help you indulge mindfully:

Tip # 1: Be picky. You may have family and friends bringing you treats at every turn. You may have work events, celebrations, and friends’ parties to attend. You may have goodies that only come around one time per year. You may have traditions that include special foods. The list can go on and on, but be picky. Choose what you enjoy the most, and enjoy it. You don’t have to forgo your favorites, but skip your not-so-favorites, so you are limiting the extra calorie impact.

Tip # 2: Savor each bite, eating slowly. Take smaller bites. Place your utensils down in between bites. Notice the colors, smells, tastes, and texture of each bite. Lengthen the time it takes to eat the treats, traditional meals, or holiday specialties. Savoring a smaller amount of the foods we love can be just as, if not more, satisfying that eating more of the same foods. When we eat rapidly, we often miss our body’s fullness cues, and end up feeling stuffed and uncomfortable. Eating slowly is a great way to enjoy the foods without the discomfort, and helps prevent over-indulging.

Tip # 3: Offer to bring something you enjoy. This is something I personally tend to do year-round when attending a party. I happen to enjoy eating vegetables, and lighter fare, which is often hard-pressed to find at many events. My go-to options: hummus or guacamole with veggie sticks and chips; a vegetable side dish or salad; or a fruit bowl for dessert.

Tip # 4: Focus on the holiday experience. Food is often a central focus of many gatherings, however that is not what leaves a lasting impression. Realizing that it is a special time to enjoy our relationships with friends and family, experiencing our traditions or creating new ones, and sharing memories that last a lifetime.

Baking and decorating holiday treats with friends or family is a perfect example. The laughs and memories created during the process will stick with you longer than the taste of a decorated sugar cookie.

Tip # 5: Don’t skip your workouts or physical activity. Whether you indulge more than you planned, or keep it within moderation, exercise has more benefits than just burning off those calories. Moving your body is something you do for yourself, not in spite of yourself. Do it to feel good (hello endorphins), to help aid in digestion, to keep your energy up, but not as punishment for having an extra cookie. If you end up skipping or missing a workout, don’t fret. Just pick up where you left off. It’s a slippery slope when you start to “slack” and justify, “I’ll just wait until the new year to start fresh.” No matter what, there will be an opportunity to improve in the new year, but it doesn’t have to be all or nothing.

If you’re looking for accountability and/or a customized plan to fit your lifestyle, we have several options to fit your needs! As always, you can schedule a complimentary 15-minute consultation to see if there’s a right fit for you.

Stephanie Brust, MS, RDN, LD/N

Stephanie@gofreshnation.com

Specials for the week of December 11, 2017

      • Soup of the Week

        Beef Bone Broth

        Beef Bone Broth, scallion – Cup: $3.50 Bowl: $4.95

      • Breakfast

        Turkey Sausage Breakfast Sandwich
        House-made Turkey Sausage, Egg, Provolone Cheese, Arugula on a House-made English Muffin. Served with Romesco Sauce  – $6.95
      • Salad

        Winter Arugula Salad
        Roasted Turkey, Arugula, Roasted Pumpkin Seeds, Granny Smith Apples, Candied Walnuts, Toasted Quinoa, Roasted Root Vegetables, Heirloom Tomatoes, Gorgonzola Cheese and Cranberry Pomogrande, Vinaigrette – $12.95
      • Protein Shake

        Butternut & Berry Protein
        Butternut Squash, Blueberries, Strawberries, Acai, Coconut Water & Vanilla Protein Powder – $8.25
      • Sandwich Special

        Tuscan Swordfish Sandwich

        Tuscan Seasoned Swordfish, Pickled Fennel, Swiss Cheese, Romaine Lettuce, Tomato & Roasted Garlic Aioli on a Pretzel Roll – $13.95

      • Grass Fed Burger Bowl

        Grass Fed Burger, Brown Rice, Black Beans, Romaine Lettuce, Avocado, Poblano Peppers, Pico De Gallo & Sunflower Sprouts – $9.95

      • Entrees

        Chefs Paleo Special
        Salmon & Veggie Fritters
        Grilled Salmon, Grilled Asparagus, Veggie Fritters, Heirloom Tomatoes, Arugula salad with a Pickled Carrot Slaw – $15.95

Specials for the week of December 04, 2017

      • Soup of the Week

        Vegan Cream Of Broccoli

        Broccoli, Celery, Carrot, Onion, Cashew Cream – Cup: $3.50 Bowl: $4.95

      • Breakfast

        Avocado Sunshine
        Avocado, Egg Yolks, Kale, Caramelized Onion, Baby Sweet Peppers, Farmers Cheese, Tomato Jam & Scallions – $9.95
      • Salad

        Quinoa Salmon Salad Bowl
        Field Greens, Purple Cabbage, Radish, Baby Sweet Peppers, Quinoa, Salmon Avocado, Baby Heirloom Tomatoes, Herb Greek Yogurt, Sunflower Sprouts, Lemon Vinaigrette – $12.95
      • Protein Shake

        Raspberry Frost
        Coconut Water, Raspberries, Strawberry, Banana, Vanilla Protein Powder, Mint Leaves – $8.25
      • Sandwich Special

        Tuscan Swordfish Sandwich

        Tuscan Seasoned Swordfish, Pickled Fennel, Swiss Cheese, Romaine Lettuce, Tomato & Roasted Garlic Aioli on a Pretzel Roll – $13.95

      • Grass Fed Burger Bowl

        Grass Fed Burger, Brown Rice, Black Beans, Romaine Lettuce, Avocado, Poblano Peppers, Pico De Gallo & Sunflower Sprouts – $9.95

      • Entrees

        Chefs Paleo Special
        Beef Stir Fry
        Sliced Beef, Asparagus, Carrots, Shitake Mushrooms, Shallots, Garlic, Scallion with Paleo Stir Fry Sauce – $14.95

Specials for the week of November 27, 2017

      • Soup of the Week

        Beef Bone Broth

        Beef Bone Broth, scallion – Cup: $3.50 Bowl: $4.95

      • Breakfast

        Avocado Sunshine
        Avocado, Egg Yolks, Kale, Caramelized Onion, Baby Sweet Peppers, Farmers Cheese, Tomato Jam & Scallions – $9.95
      • Salad

        Polynesian Power Salad
        Baby Kale, Field Greens, Savoy & Red Cabbage, Spiral Carrots, Grilled Pineapple, Radish, Roasted Pumpkin Seeds, Toasted Almonds, Toasted Coconut, Sunflower Sprouts & Toasted Sesame Ginger Vinaigrette – $12.95
      • Protein Shake

        Goin Bananas
        Almond Milk, Banana, Cinnamon, Granola, Maple Syrup, Vanilla Protein Powder – $8.25
      • Sandwich Special

        Sundried Tomato & Pesto Chicken Wrap

        Chicken Breast, Baby Spinach, Hemp Pesto, Sundried Tomatoes, Mozzarella, Shredded Parmesan Sundried Tomato Wrap with Pickle cup and Chips – $9.95

      • Grass Fed Burger Bowl

        Grass Fed Burger, Brown Rice, Black Beans, Romaine Lettuce, Avocado, Poblano Peppers, Pico De Gallo & Sunflower Sprouts – $9.95

      • Entrees

        Chefs Paleo Special
        Grass Fed Beef & Zucchini Bolognese
        Grass fed Beef, Zucchini Squash, Onion, Bell Peppers and Garlic in a Plum Tomato Basil Sauce over a bed of sautéed Zucchini Zoodles – $14.95

Specials for the week of November 20, 2017

      • Soup of the Week

        Butternut Squash Bisque

        Vegetarian Holiday Soup made with Coconut Milk – Bowl: $6.95

      • Breakfast

        Egg White Frittata
        Egg Whites, Yukon Gold Potatoes, Chicken Sausage, Spinach, Sweet Peppers, Caramelized Onions, Romesco Sauce, Farmers Cheese, Scallions with Fruit Cup – $9.95
      • Salad

        Mediterranean Buddha Bowl
        Chili Roasted Garbanzo Beans, Cauliflower Tabbouleh, Kalamata Olives, Heirloom Tomatoes, Red Onion, Purple Cabbage, Hummus, Roasted Red Pepper, Pickled Cucumber, Radish, Red Wine Rosemary & Oregano Vinaigrette – $12.95
      • Protein Shake

        Beet in Paradise
        Roasted beets, carrot, granny smith apple, lemon juice, orange juice, pineapple, ginger – $7.95
      • Sandwich Special

        Grilled Portabella Wrap

        Grilled Portabellas, Wilted Spinach, Pickled Red Onion, Fresh Mozzarella, Romaine Lettuce, Tomato Roasted Red Pepper Aioli with pickle and chips
        – $9.95

      • Grass Fed Burger Bowl

        Grass Fed Burger, Brown Rice, Black Beans, Romaine Lettuce, Avocado, Poblano Peppers, Pico De Gallo & Sunflower Sprouts – $9.95

      • Entrees

        Chefs Paleo Special
        Paleo Branzino
        Branzino Fillet, Roasted Red Pepper & Carrot Coconut Emulsion over Zucchini, Bell Peppers, Caramelized Onion, Shitake, Spinach & Broccoli – $16.95
      • Pad Thai Shrimp

        Pad Thai Rice Noodles, Shrimp, Bell Peppers, Snow Peas, Carrot, Bok Choy, Broccoli, Red Onion with Thai Red Curry Basil Sauce – $15.95

Specials for the week of November 13, 2017

      • Soup of the Week

        Bone Broth French Onion Soup

        Bone Broth, Caramelized Onions, Gluten Free Crostini, Farmers & Parmesan Cheese – Bowl: $6.95

      • Breakfast

        Banana Split Overnight Oats
        Steel Cut Oats, Almond Milk, Greek Yogurt, Vanilla, Banana, Strawberries, Walnuts, Toasted Coconut Flakes, Honey, Super Seed Mix – $8.95
      • Salad

        Mediterranean Buddha Bowl
        Chili Roasted Garbanzo Beans, Cauliflower Tabbouleh, Kalamata Olives, Heirloom Tomatoes, Red Onion, Purple Cabbage, Hummus, Roasted Red Pepper, Pickled Cucumber, Radish, Red Wine Rosemary & Oregano Vinaigrette – $12.95
      • Protein Shake

        Kiwi C Blast
        Kiwi, Mango, Pineapple, Orange Juice, Coconut Water, Vanilla Protein Powder – $8.25
      • Sandwich Special

        Coconut Honey Chicken Curry Wrap

        Grilled Chicken, Coconut Honey Curry Sauce, Grilled Pineapple, Arugula, Radish, Carrot.
        Chips & Pickle
        – $9.95

      • Grass Fed Burger Bowl

        Grass Fed Burger, Brown Rice, Black Beans, Romaine Lettuce, Avocado, Poblano Peppers, Pico De Gallo & Sunflower Sprouts – $9.95

      • Entrees

        Chefs Paleo Special
        Citrus Shrimp
        Grilled Shrimp tossed in a Light Thai Citrus Dressing. Served over a Jicama, Red Pepper, Apple and Red Onion Slaw a top two Plantain Cakes – $15.95

Top 10 Everyday Superfoods

 

What is a superfood? It’s a nutrient-rich food considered especially beneficial for health and well-being. These powerhouses pack large doses of antioxidants, vitamins and minerals. Many are different colors, each containing a different nutrient profile, so it’s advantageous to consume a variety.

What are the benefits? There are many benefits for including superfoods into your diet on a regular, even daily, basis. They help fight diseases such as cancers, heart disease, autoimmune disorders, and more. Most superfoods naturally reduce inflammation – the root of many illnesses. Chronic inflammation can also lead to pain and stiffness in muscles and joints. Superfoods are typically lower in calories, and higher in nutrients than many processed foods, which can help support a healthy weight.

Top 10 Everyday Superfoods

While some superfoods are exotic and may be challenging to find in your local grocery store, that’s not the case for this list of “everyday” superfoods. These top 10 are meant to guide you toward easy to find superfoods that you could fit into your everyday life.

  1. Kale: High in Vitamin K and A, this leafy green also contains antiviral and antibacterial properties. Bake them into “chips”, saute for a side, or blend it raw into a smoothie.
  2. Quinoa: It is one of the few plant-based sources to get a “complete” protein. It’s also high in fiber and low-glycemic. Enjoyed both warm and cold, it makes a great side as a pilaf or salad.
  3. Chia: High in omega-3’s and fiber, these tiny seeds pack a big punch. Sprinkle a couple tablespoons on a salad or yogurt, or blend into a smoothie.
  4. Brussel Sprouts: They have more glucosinolates (compounds that combat cancer and detoxify our bodies) than any other vegetable. Cut them in half and roast or sauté them with olive oil, salt and pepper.
  5. Spinach: This immune-boosting, vision and bone-protecting leafy green is high in Calcium and Vitamin K. Enjoy it raw in a salad, wilted as a side, or blended in a smoothie.
  6. Salmon: You’ll get all the heart-smart omega-3s you need in a day from just 3oz. Raw sushi, grilled, or baked – it’s all delicious.
  7. Garlic: A delicious-tasting, anti-inflammatory food that has heart health and circulatory benefits. Add to a variety of dishes raw or cooked for seasoning.
  8. Avocados: A healthy fat that keeps you satisfied, and has more potassium than bananas! Top a salad, sandwich, or toast with a couple slices. And of course – make guacamole!
  9. Walnuts: Just 14 walnut halves provide more than twice your daily dose of alpha-linolenic acid, and omega-3 fat that’s been shown to improve memory and coordination. Enjoy a small handful for a snack or toss a few in your salad or yogurt.
  10. Berries: They are loaded with antioxidants and phytochemicals that help prevent cancer, and full of fiber to keep blood-sugar steady. Acai is one of the highest in antioxidants. You can eat this sweet treat as a snack, on top of yogurt, blended in smoothies, or as a dessert.

Fresh Nation incorporates many superfoods into all of their menu items. If you are looking for convenient options to get your superfoods in everyday, Fresh Nation is launching prepared meals to go. You can pick up multiple meals and have nutritious lunches and/or dinners all week! More details coming soon. Make sure you are on our mailing list so you can stay informed.

Personalized nutritional services available for specific dietary recommendations. To schedule a complimentary 15-minute informational consultation, email Stephanie Brust at Stephanie@GoFreshNation.com.

Stephanie Brust, MS, RDN – Registered Dietitian Nutritionist

Specials for the week of November 6, 2017

      • Soup of the Week

        Bone Broth French Onion Soup

        Bone Broth, Caramelized Onions, Gluten Free Crostini, Farmers & Parmesan Cheese – Bowl: $6.95

      • Breakfast

        Blueberry Protein Pancakes
        Gluten Free Flours, Baking Powder & Soda, Almond Milk, Vanilla, Apple, Eggs & Blueberries – $9.95
      • Salad

        Fresh Nation Chopped Chicken Salad
        Poached Chicken, Spicy Roasted Corn, Avocado, Bacon, Tomato, Dill, Scallions, Spiral Carrots, Heirloom Tomatoes, Hard Boiled Egg, Field Greens and a Lemon Olive Oil Vinaigrette – $12.95
      • Protein Shake

        Kiwi C Blast
        Kiwi, Mango, Pineapple, Orange Juice, Coconut Water, Vanilla Protein Powder – $8.25
      • Sandwich Special

        Mediterranean Chicken Wrap

        Grilled Chicken Breast, Hummus, Spinach, Roasted Red Peppers, Kalamata Olives. Feta Cheese, Olive Oil, Dates, Balsamic Dressing on a Sundried Tomato Wrap with pickle and chips – $9.95

      • Grass Fed Burger Bowl

        Grass Fed Burger, Brown Rice, Black Beans, Romaine Lettuce, Avocado, Poblano Peppers, Pico De Gallo & Sunflower Sprouts – $9.95

      • Entrees

        Chefs Paleo Special
        Coconut Harissa Roasted Chicken
        Oven Roasted Chicken Thigh, Coconut Milk Harissa Lime Marinade. Lemon & Garlic Roasted Brussel Sprouts. Sweet Potato Bites. Pineapple Salsa. Sriracha Ranch Dipping Sauce – $14.95