If you're looking for a healthy Seattle meal prep service, the team at FitTrax can help. We know that meal prep shouldn't be a one-size-fits-all service. We created a way to optimize your nutrition while maximizing flavor and convenience, all in one place. But more than healthy foods, we also consider your fitness and health goals to create the kind of meals you need to succeed. Here's a look at our healthy meal prep service and how to take the next steps to empower your fitness journey.
FitTrax strives to empower your fitness and health with optimized meals designed to fuel your body. We focus on lean meats, complex carbs, veggies, and the right balance of ingredients to help you shatter your plateaus and rethink how to eat healthy. We make everything from scratch with the help of organic ingredients and grass-fed meat. It's all delivered fresh, that's FDA-certified food safe and packed in 100% recyclable packaging.
Healthy Seattle meal prep services all work a little differently. One company may focus on convenience or commoditized, generic dishes. FitTrax designs our meal prep subscriptions to meet your goals, with options including:
You can choose between weekly or biweekly deliveries, with the option to choose larger meals to align with your fitness goals. We also offer build-your-own meal box options from the menu being offered and choices of 7 up to 21 meals.
Healthy doesn't have to mean boring or even a learning curve for your flavor palate. We love eating as much as you do and experiment with new flavors, put twists on favorite dishes, and use tried-and-true experience and research to come up with the best meals possible.
Some of our healthy meal prep options options include:
Our menu rotates regularly, so keep checking back to see what we have coming up next. Dish up our marinated organic chicken breast with rosemary-roasted potatoes, fresh green beans, and roasted mushrooms.
Our healthy Seattle meal prep service is chef-driven, with a focus on helping fuel your body while making mealtime taste incredible. Chef Mark Riggs has been in the hospitality industry since the age of 15 working as a dishwasher and working his way up to restaurants in Seattle to Chicago and South America. He took all of his experience and passion to create an organic, healthy, delicious approach to meal prep at a reasonable price.
We designed our healthy Seattle meal prep service to be macro-friendly with a handcrafted touch. Counting macros all day long is a detailed process, but fortunately, you can let us do all the work for you to ensure you're hitting your nutritional and macronutrient goals. Read more about macronutrients and our macro-friendly meal service prep here.
We know everyone has different dietary needs, but that doesn't mean you can't enjoy our healthy Seattle meal prep service. We offer gluten-free and dairy-free options to help you stay on track with your diet and fitness goals without struggling to find meals that work for you. With the right dietary options in place, you'll enhance your results and reduce the complications of consuming allergens and foods that don't work for your body.
Create the meals you want to eat or stock your freezer with meal prep ingredients with our bulk items. It's the same quality and great flavor you want, but it's portioned out to meet your needs. All of our 4 oz. portion sizes include macros. Here are just some of the bulk ingredients we offer:
We also offer free shopping on all orders of $150 and more to make meal prep even more affordable.
If you're ready to eat healthier with chef-driven flavor, we can help. FitTrax helps you optimize your health with nutritious ingredients designed with lean protein, fibrous vegetables, whole grains, and more to optimize your day. Get the fuel you need with macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our a la carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>Healthy meal plan options need to be tasty to see consistent progress. Otherwise, there's not much motivation to stick with it. Here are some of the options from our rotating menu section:
2 Pack Breakfast Sandwich: Enjoy a bacon or sausage breakfast sandwich with a fried egg and cheddar cheese between two slices of English muffins.
Panang Pork Curry: Dig into our from scratch panang curry with lemongrass, galangal, garlic, shallots, red chili pepper, garlic, and thinly sliced and tender pork loin and side of rice.
Steak and Eggs: Slice up our grilled steak with scrambled eggs and roasted potatoes for breakfast, lunch, or dinner.
Tivoli Pinsa Italia: Our Roman-style gourmet Margherita Pinsas is a healthy and delicious alternative to the traditional pizza option loaded with sodium and calories.
Ready to reclaim more time in your day with a meal pre-delivery service in Bellevue? FitTrax creates macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our a la carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
Ready to reclaim more time in your day with a meal pre-delivery service? FitTrax creates macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our a la carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>If you're concerned about what your kids are eating at school, you're not alone. Studies show that one-third of calories consumed at school are unhealthy. But perhaps more surprising, home-packed lunches account for about 40% of school meals, and they have more calories and less nutritional value than meals prepared and served at school.
Studies show that a diet high in processed foods, fat, and sugar can cause detrimental changes to the brain and lead to cognitive impairment. In other words, if your kids don't eat well at school, they're unlikely to be able to focus, perform well, or even behave in class and get along socially with their peers.
The good news is that you can help your kids eat healthier by relying on school lunch meal subscriptions that suit your child's nutritional needs. Just heat them up, put in an insulated bag or container, and send them to school with high-quality food. Here are some of our meal plans and dishes to consider.
If your son or daughter is an aspiring athlete and in training, they need larger meals and power-packed meals with healthy calories. Our higher-portioned athlete meals are nutrient-dense to supply you or your kids with the building blocks they need to succeed.
Our performance meals are perfect if you're tired of figuring out what to pack for lunch. Substitute fourteen of our meals for your school lunch subscription plan and keep your kids fueled with high-quality nutrition and the macros they need.
Want to see more ideas for school lunch meal subscriptions? Browse all of our plans here.
If you need some go-to nutrition and hearty flavor to keep your kids full, try our a la carte options. Here are a few ways to supplement your school lunch meal subscriptions:
Our a la carte options are also a perfect way to add more nutrition to your family's breakfast or dinner. You can pick from the bulk staples you need and supplement mealtime. Browse our selection here.
The key to nutritious eating, especially when it comes to kids, is making it convenient for the entire family. Make it easy to fuel your kids with the nutrition they need when they get home from school. Focus on providing high-protein snacks or whole food options, including fruit. Or whip up smoothies with protein powder and a mix of their favorite berries and yogurt and freeze them. When they get home from school, they can get out a healthy treat for themselves and enjoy it as an alternative to ice cream.
FitTrax makes it easy to pack school lunches or have a healthy go-to for dinner. Our subscription plans include 7, 10, 14, or 21 meals and you can build your own meal box from the menu being offered. Unlike other school lunch meal subscriptions, you can pick larger meals from our Athlete, Builder, and Peak Performance with 500 to 700 calories. Pause or skip weeks as needed, especially if your kids are on a school break. We ship nationwide to make it easy to select the meals you want most to optimize your children's nutrition.
Want to make health and nutrition even easier for your kids? Get done-for-you school lunch meal subscriptions with lean protein, fibrous vegetables, whole grains, and more to optimize your day. FitTrax helps fuel your performance with macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our a la carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>Before you get started with meal prep subscriptions, you need to know what you're trying to get out of them. Do you want to:
When you set clear goals for your meal prep practice, you're more likely to feel satisfied by the experience and feel like it's worth your time and money.
Once you get your goals straight, it's time to hone in on your dietary needs. Do you want more fibrous veggies and a lean vegetarian diet? Or are you trying to get lean or in athletic shape and need supersized portions without the excess calories and additives? Whatever your requirements, you need the right subscription service that aligns with your preferences.
For example, FitTrax offers meals for athletes for muscle building, performance, and beyond. There's a plan that meets everyone's needs. Browse our meal prep subscriptions here.
Everyone wants their meal prep subscription to be cost-effective, but the goal is quality over quantity. When you're too focused on quantity, you get oversized portions that your body may not need. Or you could end up with a company that cuts corners with fillers, grains, and a lack of cheap ingredients.
FitTrax only uses high-quality ingredients and right-sized portions, even if that means you need larger-sized meals to meet your performance goals. The results are a healthier, more satisfying way to eat that helps you reach your goals while feeling more nourished.
We've already touched on portion control, but it's an integral part of the right meal prep subscriptions. Overeating is often a problem, especially if the plan you pick is more focused on flavor than nutrition. Instead, your meals should be both flavorful and delicious, with the right amount of calories to meet your daily needs.
But people often don't think about how undereating can also sabotage meal time. You're unlikely to feel satiated and may not have enough fuel to optimize your workout or athletic performance.
One of the best parts about meal prep subscriptions is the time it saves from research, grocery shopping, prepping, and putting everything together. FitTrax does everything for you, so you can play mealtime more strategically. Load up on meals during a busy time at work or just pepper in fresh-tasting dinners on the nights you need them the most.
Meal prep subscriptions can easily provide the bulk of your meals, but don't forget to incorporate fresh ingredients. Add in freshly made salads, fruits, yogurts, and snacks to amplify your diet and keep things tasting fresh.
A goal is just an actionable idea without monitoring your progrss and results. Did you:
Whatever the results, write them down. Note your progress and the pros and cons of your meal service. You may find you want to add more meals throughout the week or switch to a breakfast and lunch meal plan while leaving dinner more flexible. Fortunately, meal prep subscriptions keep things flexible to empower you to succeed.
Want to make healthy eating easier and reclaim your time and energy? Get done-for-you meals with lean protein, fibrous vegetables, whole grains, and more to optimize your day. FitTrax helps fuel your performance with macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our a la carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>If you feel like there's not enough time in your day to focus on eating a healthy dinner, you're one of 45% of Americans who are too busy to cook. The good news is that there are plenty of time-saving strategies to help with your meal prep and reclaim more time in your day. Here's where to start and how to eat better while saving time and money.
One of the most impactful ways to save more time your day is by using a meal prep delivery service. Whether you're focused on flavor or nutrition, you can get everything you need with FitTrax. We offer breakfast, lunch, dinner, snacks, and cold-pressed juices to satisfy your nutritional needs without compromising on taste.
We prepare handcrafted and macro-friendly meals delivered to your door a la carte or on a subscription basis with rotating meals. Here are just a few of the dishes we offer:
We're also a chef-driven company with a focus on satisfying dishes that keep you full. We only make dishes we love to eat, just like our customers only want tasty meals.
If you want to cook on your own, you can whip up your meal in large batches to minimize cooking to once a week. Pick a day of the week when you can enjoy some music or catch up on your favorite shows and start cooking. Choose dishes that freeze, refrigerate, and reheat easily. Remember to prep some breakfast and lunches that will help save time and add more nutritional value to your day.
If you don't have time to cook in batches or prefer making everything fresh, prep your ingredients in advance. Separate out your proteins, grains, fruits, and veggies, chop them up, and store whatever you can. Label your containers so you remember what the ingredients are for. Or throw everything for one meal in the same container that can be easily mixed into your favorite recipe.
You'll save time and money preparing like-minded meals throughout the week. Create a theme for the week, like Mexican, and look for recipes from salsa and chicken dishes to fajitas and salads. The idea is you end up using the same ingredients for the week to avoid reinventing the wheel every night of the week, saving both time and money.
Unless you love to cook and want to get creative after a long day, mealtime should be both simple and satisfying. Don't challenge yourself to learn new recipes that require time and money to put together a brand new dish.
Focus on staples you already enjoy and give them a twist with new seasonings or side dishes. Save creative cooking for once or twice a month and approach it as a hobby instead of an evening chore after a busy day at work.
Leftovers are a win for busy professionals who want to eat healthier throughout the week. But you need a strategy to keep it all organized. Neatly pack up your containers and label everything so you can clearly see what you need. You'll save time looking for tonight's dinner and avoid forgetting valuable leftovers.
Part of meal prep involves cleaning up, which is often a deterrent for anyone with too much on their schedule. Don't leave the dishes sitting around in the sink until bedtime. Clean as you go and maximize all of those moments you're waiting for while reheating, simmering, or baking. Your kitchen will be clean before you sit down to dinner, and you'll have more time to relax at the end of the day.
Ready to reclaim more time in your day with a meal pre-delivery service? FitTrax creates macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our a la carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>Intuitive eating is based on the idea of how your taste, emotions, thoughts, and body respond to what you're eating. Instead of focusing on what you assume is healthy, you listen to how your body feels after enjoying that salmon entree or whole-grain-fueled dinner. Although many people already practice intuitive eating without much thought, less importance is focused on intuitive drinking and the role of beverages.
You already know the importance of water in any healthy eating regimen to keep your body optimized and healthy. Water helps with everything from hydrating sore muscles to curbing appetite and keeping our digestion moving.
When practicing intuitive eating, you should pay attention to how much you’re drinking and how your body reacts. If you already work-out, it’s easy enough to know when you need some water or an electrolyte drink. But you should also pay attention to your body’s thirst signals throughout the day and experiment with what works. You may find you’re having trouble drinking enough water, but adding some cucumber, lemon, or switching to a herbal tea for your next drink can help you get on top of those signals and satisfy your thirst.
Intuitive eating and drinking works better when you’re not consuming dehydrating meals and sugary snacks. Salty, processed foods are dehydrating and can quickly derail your efforts. Instead, think about hydrating your body with nourishing foods and meals.
For example, melons, watercress and zucchini have high water density and quickly dress up a meal. Or you can shop for one of our meals, like our Korean Bulgogi Ground Beef Rice Bowl to enjoy some hydrating grains. Need more ideas for foods and meals with high water content? Go here.
If you practice intuitive eating, you’re thoughtfully chewing when enjoying food and paying attention to the taste and texture. Mindful sipping and drinking are the same concept. Savor every moment and pay attention to the taste, temperature, texture, and how the beverage makes your body feel. The goal is to develop a deeper connection with your body’s signals and develop better hydration and health.
Intuitive eating doesn’t have a lot of rules, and neither does intuitive drinking. But there are ways to improve your health and positively impact your body.
There are plenty of beverages rich in nutritional value. Reach for smoothies packed with berries, protein powder, yogurt, kale, or freshly squeezed juices. Herbal teas are also a good choice for essential vitamins and antioxidants. But if you’re looking to shed some pounds, keep in mind that juices and smoothies can quickly rack up calories and should be consumed with your goals in mind.
If you drink sodas and sugary drinks as your go-to indulgence, they still have a place in intuitive drinking. But keep in mind that too many juices or energy drinks have added sugars, which can lead to sugar and interfere with your hunger and hydration cues. If you do load up smoothies, keep an eye on the rest of your dairy and overall caloric consumption if you’re focused on optimizing and maintaining your weight.
Any alcohol should be consumed in moderation. Beer, wine, and hard liquor quickly dull your senses and can trigger insatiable hunger. Studies show that alcohol stimulates the same neurons in the brain that are triggered when you go into starvation mode, which quickly derails any of your intuitive eating goals.
Instead of alcohol, you can also switch to healthy mocktails. Check out our round-up for healthy, alcohol-free drink ideas to make imbibing fun.
Smoothies, juice, energy drinks, and even alcohol can have their place in intuitive eating or drinking. But the cornerstone of your hydration and beverages should be water. It’s good for your body and mental health, and it's also a free or low-cost way to stay hydrated.
Just like food, beverages can provide emotional comfort. Soothing teas and warm milk may feel comforting when you're upset or stressed. But too many of these drinks can make it difficult to cope without them and potentially over-consume. You end up creating a habit around emotional drinking instead of handling it through mediation, a walk, or talking to a friend.
Beverages are an integral part of intuitive eating and help support better health and an optimized weight. Want to make health and nutrition even easier? Get done-for-you meals with lean protein, fibrous vegetables, whole grains, and more to optimize your day. FitTrax helps fuel your performance with macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our a la carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>The good news is that you don't need to give up your tastiest drinks when you're reducing your alcohol consumption. You can still indulge in healthy mocktails for a fun and refreshing way to sip the day away guilt-free.
Mocktails, or "virgin" cocktails, are just cocktails without the alcohol. They're also a good alternative for anyone who enjoys the social outlet or flavor of a well-crafted drink. Whether you're at a party, at home with friends, or on a picnic, mocktails are an alcohol-free way to enjoy flavorful drinks. Unfortunately, many mocktails are filled with sugary syrups that won't do your health any favors. Instead, you can dive into the world of healthy mocktails and add more nutrition to you day.
We've already established that going easy on alcohol or eliminating it altogether can help you eat better. But relying on mocktails as an alternative also offers other benefits beyond weight management:
Hydration: Most mocktails use a water base and healthy ingredients that promote hydration, especially on hot days.
Nutrient Boost: Your mocktail's fresh fruits and herbs come packed with essential vitamins and antioxidants. They contribute to overall health, sustain energy levels, and improve your well-being.
Digestive Aid: Your mocktails can be a digestive aid when adding ingredients like ginger or mint as a post-meal drink.
Regain Control: Even small amounts of alcohol can loosen your grip on your goals, whether it's healthy eating or staying more productive.
Creating a healthy mocktail starts with skipping the alcohol and syrups. Whenever possible, your mocktail should focus on a combination of fresh fruits, herbs, and innovative ingredients for flavor and color. For example, honeysuckle, elderflower, roses, and lilacs add a splash of color to your drink and are safe for consumption in moderation. Need ideas? Start collecting your core ingredients.
Fresh Fruit: Go shopping for ripe berries and citrus slices as a staple for your healthy mocktails. They'll deliver flavor and a boost of essential vitamins to fuel your day.
Herbs: Reach for fresh mint, basil, and rosemary to elevate the flavor profile of a mocktail. You can also start your own herb garden dedicated to your love of healthy mocktails.
Sparkling Water: Bubbly water adds an effervescence to your drink and gives it the sensation of sipping champagne.
Bitters: If your mocktail is sweet enough, add a drop or two of aromatic bitters to give your drink a unique and sophisticated dimension.
If you're not sure where to start on your healthy mocktail journey, add these to your go-to line-up.
Virgin Mojito: Start the week with a classic combo of sparkling air, fresh lime juice, mint leaves, and a touch of sweet fruit for a revitalizing treat. This healthy mocktail also pairs great with our chicken with jasmine rice and beans pre-prepped meal.
Sparkling Berry Fizz: Mix up sparkling water, mixed berries, and a splash of lemon juice to create a vibrant and refreshing drink.
Cucumber Cooler: Cool off mid-week with sparkling water, cucumber, lime juice, and a hint of agave syrup to come together for a revitalizing mocktail.
Pineapple Paradise: Blend together coconut water, pineapple chunks, and a squeeze of lime for a tropical delight.
Spiced Apple Cider Punch: Simmer some fresh apple cider with cinnamon sticks and cloves before serving chilled with just a touch of cinnamon sugar around the rim.
Strawberry Sparkling Mocktail: Add frozen strawberries, lemon juice, and sparkling water to create a zesty sweet drink.
Margarita Mocktail: Blending grapefruit juice and lime sparking water with a teaspoon of Stevia or manuka honey helps sweeten up this drink. You can also line the rim with salt and top it off with a lime wedge to make it look more like the real thing.
Healthy mocktails are more than colorful drinks; they can add more to your health when done right. Want to make health and nutrition even easier? Pair your new mocktails with our done-for-you meals with lean protein, fibrous vegetables, whole grains, and more to optimize your day. FitTrax helps fuel your performance with macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our a la carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>It's that time of year again. Family and friends are gathering for BBQs and cookouts complete with fatty meats, delicious sides, and indulgent desserts. But it is possible to eat healthy at summer gatherings, even if you love everything on the grill. Here's your guide to a balanced BBQ and how to enjoy it while sticking to your healthy eating goals.
Before you head to your next summer BBQ, come prepared by eating a healthy snack first. When you smell that mouth-watering food at the gathering, you'll already feel satisfied and can avoid snacking while you wait to prevent overeating. Choose something light but filled with protein, like a Greek salad, that curbs your appetite. It comes with an organic chicken breast, red onion, tomatoes, dried cranberries, roasted almonds, romaine lettuce, and our own light Greek vinaigrette.
Once you're at the cookout and the food is ready to go, make a beeline for the greens. Load up on green beans, collard greens, salad, and celery, but skimp on the sauce and dressings as much as possible. It's also wise to avoid cheese-drenched dishes that pack on the calories and saturated fats.
Whole-grain foods provide fiber, vitamins, minerals, and nutrients for a well-balanced diet that could help control cholesterol levels and blood pressure. You probably won't find a wide range of whole-grain options, but all hope isn't lost. Some buns, crackers, and pasta salads made from whole grains can give your nutrition a boost.
There are plenty of BBQs out there serving up ribs dripping in sauce, oversized burgers, and brisket. But you get to decide what you eat. Take a small portion or ask if there are any bean burgers or veggie options for the guests. Otherwise, taking a small portion and turning it into a side dish alongside healthy greens helps keep your diet in check.
Before you head to the big event, ask the host if you can contribute to the BBQ, then brainstorm healthy dishes that will delight the crowd. But don't just bring a traditional side salad that doesn't add much to the flavor of the day. Instead, whip together veggie and lean meat kabobs, whole grain pasta and bean salads, or a tropical summer fruit salad.
If you're struggling to eat healthy, there's no need to skip dessert completely. A small portion can curb the cravings. Or you can focus on fresh watermelon and mouth-watering cherries. Another way to approach dessert is to look for nuts and a hard piece of cheese that keeps your mouth busy with a satisfying crunch. Even ice-cold water with fresh cucumber and a sprig of mint can feel like an indulgence.
Whether or not the BBQ is BYOB, bring a healthy drink along with you. Sugary sodas, beer, and cocktails can quickly drive up your sugar and calorie intake and derail your healthy eating habits. You're also more likely to overeat if you're feeling a bit tipsy. Research shows that alcohol can give you the munchies by stimulating the nerve cells in your brain's hypothalamus. In turn, these neurons can create a hunger sensation and prompt uncontrollable cravings.
If you have trouble staying away from the snacks and treats when your hands are idle, ask if you can help out. Get involved by gathering together the napkins, utensils, and plates or cleaning up after the meal prep to give your host a break. You'll end up eating less and establishing yourself as the most popular person at the party.
if you're tired of the usual fatty BBQ fare, throw a summertime gathering at your place. Make sure your guests understand the menu and what to expect and encourage them to bring their own healthy dish or drink. Think about traditional dishes with a twist, like veggie burgers and grilled fruit instead of a half rack of fatty ribs. They'll thank you for the focus on health and variety in their summer eating plans.
Are you ready to add more protein to your diet? FitTrax helps fuel your performance with macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our a la carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>Dehydration is often overlooked as a serious problem, but studies show that 75% of Americans are chronically dehydrated. Dealing with dehydration can lead to fatigue, foggy memory, irritability, and even kidney stones. The hot summer months can aggravate dehydration and make the side effects worse.
Drinking more water and fluids is an obvious answer, but you can also add more hydration-focused foods and meal prep to your diet. Here's how to get started on your hydration journey:
Some foods with a high water content provide more hydration than others. Approximately 20% of our water intake comes from the food we eat, especially fruits and veggies. The good news is that there are plenty of tasty water-rich foods to choose from, including:
A simple meal prep trick is to keep foods with high water density on hand and ready to throw into a meal. Chop up your fruits and veggies to turn into snacks, salads, and desserts. A fruit salad with some yogurt sweetened with honey also makes a great dessert that aids in your hydration.
Salsa is festive, delicious, and packed with water. Around 95% of a tomato's weight comes from water, which is perfect with salsa. Add other hydrating fruits and veggies, like some peaches, to turn it into a summertime trip. But instead of pairing it with slutty chips that can compromise your hydration, try it with chicken or crispy whole wheat crackers for a healthy snack.
Salsa also helps jazz up a boring breakfast. Meal prep for breakfast with both eggs and salsa to give your morning a twist.
Salads can quickly give your hydration a boost with the right approach. Lettuce is already hydrating, but you can add in other water-based foods, including bell peppers. You can still add a mix of proteins to your salad, like our Organic Chicken Breast Salad. Broccoli also provides a good source of protein while adding more hydration to your diet.
Whole grains, including quona, rice, and oatmeal, soak up water and pass on the hydrating benefits to your body. These grins also make a filling base for mealtime and add more nutrients and flavor to your food. You can turn to our meal prep options to get more hydrating grains in your diet, like our Korean Bulgogi Ground Beef Rice Bowl.
Give your meal prep a summertime boost with a range of hydrating smoothies. Coconut water, pineapple, and strawberries all provide a good source of hydration. Add an avacado to amplify your consumption of healthy fats and fiber that help your body hold onto water.
Smoothies are also easy to freeze and enjoy later. Instead of defrosting them, eat them with a spoon, like a fruity ice cream treat or dessert.
Soup is usually considered a wintertime meal, but it pairs perfectly with the summer heat. Tomatoes are perfect for cold soups and are high in water content. Just make sure to go easy on the sodium with any broths or seasonings you use, or you could derail your hydration efforts. A Gazpacho soup recipe with both tomatoes and cucumbers can give your hydration a boost.
Some salt in your diet is important to keep your electrolytes balanced, but too much will dehydrate you. Soy, too much calcium, fatty fish, and even blueberries can contribute to dehydration. You can still consume them in moderation, but if you're already struggling with dehydration, it's something to use sparingly in your weekly meal prep.
Are you ready to add more protein to your diet? FitTrax helps fuel your performance with macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our a la carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
Good gut health, energy, and long-term health are all inter-connected when it comes to optimizing your nutrition for success. Your gut is vast and is often called your "second brain." It contains trillions of bacteria, fungi, and other microbes that are essential for good gut health. They can directly improve your health and performance when they all interact harmoniously.
Unfortunately, a poorly balanced gut can quickly spiral into a dire situation. You may develop poor immunity with frequent illnesses, digestion, inflammation, chronic illnesses, and plummeting energy. Studies even show your mental health is directly impacted by your gut and could cause or aggravate depression and anxiety. The good news is you don't necessarily need costly intervention to set your gut right. Good meal prep for gut health can also dramatically improve your health.
Not all meal prep services focus on nutrition, quality ingredients, and gut health. Although convenience is crucial to optimizing a healthy eating lifestyle, sometimes that's all meal prep services are really offering.
FitTrax is different. We focus on meals that optimize your energy, whether you're a busy parent or athlete. Some items, like our Ground Beef with Roasted Red Garnet Potatoes and Broccoli, contain grass-fed beef for more antioxidants than the traditional fat-soluble variety. Eating more grass-fed meat can lead to enhanced detoxification, the development of good bacteria, and a reduction in inflammation.
Or a dish like our Chimichurri Steak with Almond Quinoa Salad can promote good growth activity of beneficial gut microbes. Quinoa consumption is also linked to microbiota rebalancing and could alleviate inflammatory disorders like colitis symptoms.
If you're going to do more meal prep for gut health at home, make sure you reach for the right ingredients and make it easy at the same time. Convenience isn't everything, but meal prepping on your own can make or break your gut health experience. If it's too hard, it's going to be hard to stick to.
Opt for ingredients and homemade dishes that work for your lifestyle. For example, stashing bean burritos with beans, veggies, and salsa on a whole grain tortilla in your freezer are easy to heat up in the morning or after work.
Or chop up some wild-caught tuna and high-fiber Cannellini beans paired with whole wheat crackers. With a splash of lemon juice, you have a tangy, flavorful, and gut-friendly lunch at your fingertips.
Improving your gut-healthy doesn't mean you have to eliminate all of your favorite indulgences. Treats like dark chocolate with a high percentage of cocoa polyphenols serve as a probiotic. When you consume it in moderation, you satisfy your cravings while supporting good gut health.
Kefir and yogurt are also quality sources of probiotics that can improve your gut. Add some almonds for a satisfying crunch and get more protein into your diet at the same time. A drizzle of honey could also help promote populations of good bacteria, including Bifidobacterium and Lactobacillus, to alleviate constipation and ulcerative colitis.
It's challenging to continuously make healthy food choices while hungry. Keep a go-to stash of gut-friendly snacks on hand, including probiotic-rich bars made with whole grains, oats, and tasty and nutritious seeds. Apples, sauerkraut, bananas, and air-popped popcorn are all examples of easy gut-friendly snacks.
If you're feeling overwhelmed about which options to choose, sometimes it's easier to focus on foods that are not gut-friendly to know what to avoid. Refined sugars, mass-produced packaged snacks, factory-farmed meat, refined grains, saturated fats, fried foods, and artificial sweeteners are all examples of foods that are bad news for your gut-health. Meanwhile, whole foods like fruits, vegetables, legumes, and lean meats are generally beneficial for your gut and can help get your health back on track.
Are you ready to rebalance your gut? FitTrax helps fuel your performance with gut-friendly, macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our a la carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
When it comes to leading an active lifestyle and eating healthy, protein is the cornerstone of your body's fuel. We need protein to promote good muscle growth, aid in weight management, and support overall health. Protein is also essential in aging and can help keep our bodies strong throughout our lives.
There's not really a downside to balanced protein except that we need a focused diet to get in the quality nutrients we need. Winging it isn't usually successful and can lead to the convenience of fast food or pre-packed snacks. With the right meal prep for a high-protein diet, you can get on top of your nutrition and build a high-performing diet.
Before tackling meal prep for high-protein diets, you need to consider your daily intake. Studies show a sedentary adult should consume at least 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. However, an active individual needs 1.2 to 2 grams of protein per kilogram of body weight.
Once you have an idea of your protein consumption goal, you can adjust your meals accordingly and work to optimize your intake. You may not know exactly how much protein you're consuming, but if you feel hungry or lethargic, you probably need to add more high-quality protein to your diet.
Not all protein is created equally and could quickly derail your nutrition. Nuts are a great source of protein but are also packed with sodium, fat, and calories that can quickly throw off your weight loss goals when eaten in excess. Instead, opt for lean meats like fish, turkey, chicken, and beef, or replace them with tofu, tempeh, and legumes.
There are also high-quality snacks and ingredients you can use during mealtime. Reach for eggs, Greek yogurt, cottage cheese, and whey protein powder to supplement your daily protein intake.
If you're feeling overwhelmed by this whole protein issue, you can take the guesswork out of meal prep with FitTrax. We offer a variety of subscriptions to make it easy to eat more protein. We offer:
Choose between weekly or bi-weekly deliveries or build your meal box from our menu options. It saves time and money and makes eating protein-packed meals easy. We take an organic, healthy, delicious approach to meal prep, making everything from scratch.
Here are just some of the protein-rich meals FitTrax offers.
Salmon with Ratatouille Quinoa - Enjoy baked salmon with vegetable-rich quinoa prepared ratatouille style with a splash of fresh lemon vinaigrette and flavorful herbs.
Ground Beef Enchiladas - Dish up our sautéed grass-fed beef seasoned with an ancho chili span over cilantro, black beans, and roasted squash. It's topped off with a flavor of almond enchilada sauce for an extra boost of protein.
Basil Balsamic Chicken with Rosemary Potatoes and Green Beans - We paired our marinated organic chicken with rosemary roasted potatoes, fresh green beans, and roasted mushrooms.
Consistency is key if you decide to meal prep for a protein-focused diet on your own. Set aside a dedicated time to cook your meals in larger quantities or prep all of your ingredients in advance. Make sure to keep lean proteins, including salmon and chicken breasts, in your regular rotation. Portion-controlled containers are also a wise move if you find it challenging to figure out how to right-size your eating.
Are you ready to add more protein to your diet? FitTrax helps fuel your performance with macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our a la carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
If you're struggling to lead a busy lifestyle and manage your athletic goals, you're not alone. Studies show that only 9% of female athletes meet their caloric needs, and 75% fail to reach the recommended carbohydrate intake. Male athletes were also shown to have calorie deficits that negatively impacted muscle recovery and compromised their nutrition.
Instead of settling for good enough with your athletic performance, you can supercharge your nutrition with select foods and simplify the process along the way. If you're ready to revolutionize your diet and supercharge your athletic ability, here's what to eat more of.
Meat is often toted as the best source of protein for athletes, but the wrong kinds could quickly compromise your goals. Many meat sources, including lunch meats and pre-packed options contain salt, chemicals, and excess fat. Meanwhile, broccoli has more protein per calorie than beef.
That's not to say you should eliminate meat altogether. Lean chicken and beef can help contribute to the necessary 45 to 70 grams (or more) grams of fat per day that athletes need for performance. Here are some lean meat meal options to consider:
Dark, leafy green vegetables, including spinach, contain fiber for healthy digestion and help your body quickly eliminate waste. You can optimize your weight with more green veggies and help protect your bone health. Green veggies are high in Vitamin K and calcium and help contribute to bone health to lower the risk of injury.
Some of the oiliest fish you can find like salmon, mackerel, and trout are packed with lean protein and valuable Omega-3 fatty acids that reduce inflammation and boost athletic performance. Or if you want to throw something on the grill, Snapper's firm profile makes it a great option for a cookout and boasts hearty flavor.
Need ideas? Try our Salmon with Ratatouille Quinoa and Lemon Vinaigrette.
Athletes should tread lightly with fruit during intense workouts and training as you can quickly overeat its natural sugars and carbs. However, the right fruits could also help with fuel recovery and aid in hydration. Add a banana to get more potassium, electors, and minerals in your body. Berries are also helpful in conserving muscle strength, and fruits like watermelon aid with hydration and ease soreness after intense exercise.
Instead of making fruit the cornerstone of your diet, add it to mealtime for dessert or an afternoon snack.
Carbohydrates are often called out as the villain when it comes to nutrition. In reality, carbs are crucial to your success as an athlete. The trick is picking complex carbs, like whole grain pasta, that help fill up your glycogen stores so you have the energy to draw on during your workout. You'll also get plenty of B vitamins that help further boost your energy.
Here are some inspired twists on mealtime to get in more carbs:
The hard part isn't picking the right foods to eat; it's sticking to a meal plan that enhances your athletic performance. Meal prep is often time-consuming and can feel frustrating if you don't enjoy being in the kitchen. Instead of going it alone, meal prep delivery service supercharges your athletic ability and enhances your nutrition. From athletes to vegans, we have options for everyone to help optimize your health, energy, and performance.
You can still work on your athletic goals and eat healthy, even if you're too busy to meal prep. FitTrax helps fuel your performance with macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our A La Carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>Are you struggling to stick to your healthy eating and weight loss goals with a busy career? You're probably no stranger to stress eating and the stubborn belly bulge. When you're overworked and stressed, your adrenal gland releases cortisol and increases appetite. Cortisols should drop with your stress, but if you're busy and stressed most of the week, you're dealing with the urge to eat and may even develop belly fat.
The good news is you can get on top of your eating routine and incorporate more healthy options into your diet. Here's how to get started.
The time to make healthy eating choices isn't when you're swamped with a deadline at work. You should plan out your week from coffee breaks to lunches. Either meal prep or write down what you will grab from the cafeteria or your favorite lunchtime restaurant. Remember to plan ahead on your hydration with an insulated bottle that keeps several glasses of ice water ready to go.
A meal prep delivery service supercharges your work with done for your meals and tasty snacks. FitTrax creates meal plans that fit your schedule and nutritional needs. Whether you're an athlete, vegan, trying to build muscle, or want to maximize performance and energy, we have options for everyone.
Our menu includes specials like turkey bolognese, sweet chili glazed salmon, and surprises like chocolate chip protein pancakes with breakfast sausage.
Part of eating right is getting your mind right. Beat back the stress and stay more relaxed with mindfulness and relaxation. Whether you try a weekly yoga class, meditate, or just get outdoors at lunch for some fresh air, you can focus more on staying in the moment and working to alleviate your stress instead of aggravating it further with poor food choices.
If you're trying to drop the pounds, traditional advice says to restrict your portion sizes and adopt a calorie deficit. But you may actually need to increase your calories. If you work a physically demanding job, hit the gym every day, or over-restrict your calories, you may actually need more food.
FitTrax can help you get on top of your portion sizes with flexible menu options. We create balanced meals for athletes and the physically active to ensure they get the nutrition and calories they need to succeed with their goals.
Keeping active can help keep your appetite in check while reducing the urge to reach for sugary snacks and calorie-rich, creamy coffees. Take a walk around the building on a work break, or just climb up and down the stairs for a few minutes. Set a goal of how many steps or active minutes you can go each day to keep your momentum going and challenge yourself.
When you let yourself get too hungry, it's all too easy to blow off your healthy eating goals and go crazy with packaged snacks and supersized take-out portions. You're no longer motivated to stick to your health goals and are more likely to overeat when hungry.
Keep healthy snacks on hand, including yogurt, string cheeses, raw veggies, or hard-boiled eggs. The idea is to top off your hunger so you can focus on your work while sticking to your nutritional goals.
Shake things up during breakfast and load up on protein and healthy calories before work. You can even eat dinner for breakfast and indulge in dishes like a FitTrax Bacon Burger Bowl. Or indulge in your favorite morning meals with a twist, like our Breakfast Sandwiches with bacon or sausage, organic fried egg, cheddar cheese, and English muffins.
Sleep can dramatically impact how much you eat and helps reduce stress while increasing focus. Studies show that even five nights of sleep deprivation can impair your hunger cues and metabolism. You're more likely to feel less satiated after eating and keep reaching for the empty calories and snacks throughout the day.
Ready to reclaim mealtime and make it healthy, flavorful, and able to fuel your day? Even if you're too busy to focus on healthy eating, FitTrax can help empower your goals with macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our A La Carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>If you suffer from diabetes, you're not alone. According to the Center for Disease Control and Prevention, 37.3 million Americans, or one in ten, have diabetes. Eating nutritious, quality food is the cornerstone of a healthy lifestyle but is essential for people with diabetes. Skipping meals, lack of mealtime routine, and choosing the wrong food can create dangerously low or high blood sugar levels. Medication can help, but it also requires the right food to maintain or improve your health. Here's how to get started.
Planning your meals ahead of time takes the guesswork out of a healthy diet for people with diabetes and puts you in control. If you lead a busy lifestyle or have meal planning fatigue, you can also rely on healthy meal prep and delivery services.
We offer nutritious, healthy food options for individuals and families that make it easy to eat well. Our menus taste amazing and focus on lean proteins, complex carbohydrates, and portion sizes so you can feel good about eating. We also offer vegan and athlete-focused meals to enhance your performance and health without skimping on high-quality, nutritious ingredients.
Beyond healthy, healthy meal prep services should also be convenient. We offer a la carte and recurring subscriptions to deliver the meals you need in bulk to help manage mealtime.
Studies show that portion sizes have doubled or even tripled over the last 20 years, negatively impacting our health and waistlines. Portion control is vital to managing your diabetes and blood sugar levels. Reaching for the measuring cups, spoons, and food scales is necessary. If you don't have any measuring tools handy, here are a few quick tips to follow:
Simple strategies can also help, like filling half your plate with non-starchy vegetables, including broccoli and leafy greens. The rest of your plate should be divided evenly to include lean proteins, healthy grains such as brown rice, and a small serving of fruit. You can also keep food containers handy and portion out your food for breakfast, lunch, and dinner to ensure you're staying on top of your food intake.
Sugary snacks and processed foods are detrimental to anyone's health but specifically complicate diabetes. Studies show that the high sugar content in processed foods could contribute to insulin resistance, diabetes, and high cholesterol levels.
Instead of pre-packed snack options, reach for fruits, vegetables, nuts, and lean protein sources such as fish, chicken, or turkey. They're good options for diabetes who need to stay full and stabilize blood sugars.
You can quickly derail eating healthy with poor cooking habits. Instead of oils for frying, choose healthy cooking methods, including baking, grilling, or broiling. When you need oil, reach for healthy fats like olive oil instead of saturated fats like butter or lard.
Your snack prep should also incorporate healthy cooking habits. Air-pop your popcorn instead of drenching it in oil and better. Or reach for a bag of natural almonds instead of a packaged snack mix filled with excessive portions and sweetened with candy.
Whether you use meal prep delivery services or want to do it on your own, you need a go-to option when things get busy. The time to prep your meals as a person with diabetes isn't when you're starving or don't feel good. Keep some go-to options in your freezer that you know are diabetic-friendly, and you enjoy eating:
As you experiment with more dishes and make healthy eating a habit, you'll grow your go-to options that help fuel your day and satisfy your cravings.
Before you start any eating plan, consult your doctor or a registered dietitian for customized advice and to ensure you meet your nutritional needs.
Ready to reclaim mealtime and make it healthy, flavorful, and able to fuel your day? FitTrax creates macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our A La Carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>You don't have to take on the world as chef, Mom, and household manager without some extra help to stay on top of dinnertime. Mealtime is a daily occurrence, yet it always leads to some serious stress and scrambling to keep it all going. The good news is there are plenty of ways to balance being a busy mom while meal-prepping food your kids will actually eat at the same time.
Studies show that planning what to cook for lunch and dinner causes working mothers more stress than any other aspect of family food and nutrition. It's even more stressful than cooking itself. However, the worst time to meal plan is about five minutes before everyone is about to succumb to hunger. You're more likely to buy too much at the grocery store, make too much food, and settle on poor dinner choices, from processed foods to fatty ingredients.
Instead, pick one day a week to meal plan and start a spreadsheet to track what you're doing. Make your goal to come up with two to four weeks of meals before rotating to older options. Over time, you can pull from your list to have ready-to-go meal options that you already know your kids will enjoy eating.
Meal prep delivery isn't always healthy, but the right service can help incorporate more nutrition into your diet while simplifying your life. FitTrax focuses on lean meats, veggies, fruits, and healthy carbs for a well-balanced meal that's packed with flavor. Use our meals to fill in the gaps during your week or load up for nightly dinners.
If you have athletes in the family, we help cater to high performers with our larger portions. Or use our heartier meal options to divide up between younger children to introduce them to new foods. We also make catering to different nutritional needs easier, including vegan meals.
There's no need to rush out to the grocery store before you've used up what you already have around the kitchen. Scour your freezer and pantry and build meals off of your leftover ingredients. If you're unsure what to make with what you have, consider whether they can be repurposed into casseroles, sheet pan dinners, or even healthy pizzas.
Remember, meat doesn't always need to be the superstar of mealtime. You can also turn to beans, grains, and a charcuterie board of everything your family loves to eat, from smaller slices of pepperoni to veggies, grapes, cheese, and crackers.
Experimenting with ingredients and meal ideas is a lofty goal but not always the best fit for nightly dinner. Carve out time to create one new meal a week or once a month and rely on old favorites with a twist during the in-between times. For example, instead of the usual handmade bread, try adding everything bagel-seasoning and turn into a pull apart bread that pairs with soup and salad.
Another option is to simplify dinner during the week when work and activities take over your schedule. Save weekend time for more complex dinners where everyone can relax while they eat.
Even small kids can help with meal time when you turn prep into a family bonding experience or an ongoing responsibility. Task everyone with one aspect of organizing dinners, whether it's helping look up recipes or getting out containers and lids to packing everything up. You can either make meals in advance and freeze them or get all the ingredients together in a few containers or bags to simplify cooking.
Make a schedule for older kids to help out when they get home from school. They can check the calendar for the nightly meal and thaw, prep, or put the dish in the oven at the right time. Or your kids can help with clean-up and labeling containers so you know what's for dinner on leftover night.
Choose the busiest nights of the week for leftover nights and plan in advance. Make sure there's enough for everyone, or supplement lighter meals with fruits and veggies. Depending on what's left, you can also combine several dishes make a new, exciting entree. If your leftovers aren't going to stretch far enough for dinner, they also turn into perfect lunches or are added alongside a casserole or evening to use up the leftovers in the house.
When life is busy, and you have kids in the house, things don't always go as expected. Let the stress roll away by always having a Plan B. A simple dish like whole wheat pancakes, turkey bacon, and scrambled eggs delight kids during dinnertime and takes the pressure off. Or you can keep a few extra FitTrax meals in your freezer that make it seem like you had a perfect plan the whole time.
Ready to reclaim family mealtime and make it healthy, flavorful, and able to fuel your day? FitTrax creates macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our A La Carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>If you're feeling bored and uninspired by breakfast time, you're missing out on a valuable chance to supercharge your nutrition and satiate your cravings. Although simple options like fruit and yogurt are always a good go-to, they don't necessarily satisfy your need for texture, flavor, and enhanced protein to fuel your day. Make the most of your morning with these healthy breakfast ideas to kickstart your idea.
Make breakfast as convenient as possible with a healthy meal prep and delivery service. Our Chocolate Chip Protein Pancakes with Breakfast Sausage are created with high-quality, low-temperature processed whey protein to amplify your health journey. Whey protein could help enhance your energy and athletic performance, leading to increased strength and stamina. It's also thought to help bolster the immune system to keep you healthier.
We also included a sprinkle of chocolate chips to keep you feeling satisfied. We also added a serving of breakfast sausage to keep you satiated and ready to face the day.
Breakfast salads are an easy way to use up common ingredients around your kitchen and jazz up mealtime. Grab some avocado, red bell papers, tomatoes, a sprinkle of cashews, and a drizzle of olive oil to whip up a breakfast salad. Or you can make some easy scrambled eggs and add avocado and spicy salsa for some extra heat.
An old-fashioned Bacon Egg Scramble features all of your favorite breakfast goodies. It includes organic scrambled eggs with breakfast potatoes, bacon, and cheese at just 400 calories. It's a high-protein meal perfectly portioned for a healthy breakfast.
Breakfast Sandwiches are a fun and tasty way to start the day. Choose between our Bacon or Sausage breakfast sandwiches topped with an organic fried egg and cheddar cheese between two slices of English muffin. Our sandwiches feel like an indulgence but with only 420 calories per serving.
Like breakfast salads, you can use up the fruit around your house or go shopping for your favorites to make a multi-fruit smoothie. Focus on using ingredients with protein, like mixed berries, chia seeds, almond or oat milk, and a scoop of protein powder. Mix everything up and adjust the flavors as desired to enjoy a leisurely breakfast you can drink on your commute.
Our Gluten Free Raspberry French Toast features an organic seven-grain bread with raspberry and ricotta cheese stuffing. As the name implies, this dish is completely gluten-free and served with scrambled eggs and pork sausage patties with a side of delicious sugar-free maple syrup.
There's no rule that says you need to eat breakfast food in the morning. Instead, turn to your favorite dinnertime dishes, like our Turkey with Herb Roasted Butternut and Broccoli dish. It's served with tender ground turkey, roasted butternut, and broccoli, all tossed in herb butter. It contains a balance of protein, dietary fiber, and carbohydrates to help get you through your day.
Or try our FitTrax Bacon Burger Bowl for a healthier alternative to the American classic. It's made with grass-fed ground beef, caramelized onions, tomatoes, dill pickles and roasted root vegetables. The addition of sweet potatoes and a bacon garnish gives this dinner for breakfast a sweet and savory twist.
Ready to reclaim breakfast and make it healthy, flavorful, and able to fuel your day? FitTrax creates macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our A La Carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>When your body depends on water, you need to keep replenishing it to survive. More than just a way to satisfy your thirst, you can rely on water to improve your overall health, fitness, and wellness. Learn about some of the powerful benefits of water to inspire changes for the long haul.
Coffee isn't always the answer when you need more energy to get through the morning. Dehydration could be slowing your circulating and oxygen flow to your brain, making your body work harder to get the energy you need. Instead of feeling inspired, you end up battling fatigue and sluggishness. Reaching for water can quickly improve your energy levels, even when caffeine isn't working.
If you want more energy in your day, you need more than a few glasses of water. You also need high-quality meals packed with lean protein and nutrients. FitTrax creates tasty, nutrient-dense meals designed for everyone from busy professionals to pro athletes with options like Turkey and Herb Roasted Butternut and Broccoli and Korean BBQ Glazed Chicken and Brown Stir Fry Vegetables. Your hunger is satisfied with delicious meals that supercharge your energy.
If you're struggling to focus and make the most of your day, you may need more water in your diet. Even mild dehydration can negatively impact memory, concentration, and mood. The good news is even a few extra glasses of water can help stabilize your day and ease feelings of anxiety and focus.
It's difficult to digest food properly without enough hydration. Drinking more water helps promote regular bowel movements and decreases heartburn and bloating. If you need to add some pizazz to your water, try mineral water for a drink enriched with sodium and magnesium.
Water plays a crucial role in preventing diseases and stimulates the reproduction of your body's cells. Research shows that healthy cell growth and hydration could protect organs, including bladder, colon, and breast tissue, from developing cancers.
If you'd trying to drop weight and aren't seeing improvements, you may need more water to get things moving again. Studies show that increasing water intake by 1% empowers you to consume fewer calories while reducing sugar, saturated fat, and more. Staying hydrated also helps you stay satiated between meals and could give your metabolism a boost.
You may know supplements like collagen are good for joint health, but hydration is their champion of good health. The cartilage in our joints contains approximately 80% water and keeps them well-lubricated to reduce friction and promote more cushioning. Less friction means smoother joints and relieves your aches and pains.
Mild hydration can quickly cause headaches and dramatically plummet your energy levels. When you feel like your headaches are your new normal, it's hard to focus and the lack of activity you're experiencing leads to fatigue. Drinking more water can rapidly turn around a headache, even without medication. Of course, it's always best to check with your doctor and stick to their advice before embarking on a new health routine.
When your kidneys don't get enough water, they can't do their job of helping your body remove toxins. Compared to juices and smoothies, water is a fast and calorie-free way to fuel your body. Adding more water to your daily routine helps carry nutrients to your cells while flushing out unnecessary waste, which could make you feel lighter in the process.
Ready to enhance your hydration and improve your energy with a meal pre-delivery service? FitTrax creates macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our A La Carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>If you're not motivated to cook because it feels complicated or out of reach, you're in good company . Research shows that 28% of Americans can't cook, leaving it up to their partner, take-out, or bare basic meals.
Everyone needs some reasonable cooking skills to stay independent and create healthy and nutritious meals. The good news is you can overcome the most common cooking objections and boost your skills with a few easy steps.
Cooking healthy, nutritious foods can be challenging, but it doesn't have to derail your efforts in the kitchen. Focus on keeping things simple with a short ingredient list. Opt for a lean protein like chicken or salmon, a complex carbohydrate such as brown rice, vegetables, and maybe some colorful fruit for dessert. As you get more comfortable cooking, you can add more ingredients and flavors to your dishes.
Being too busy to cook is a common obstacle that can be challenging to overcome. After all, you can't squeeze in more time in the day to get it all done. One option is to stick to meals that take no more than 20 to 30 minutes to make, but you'll still need to consider time for grocery shopping and clean up.
FitTrax offers flexible, healthy meal options for individuals, families, and athletes that are easy to warm up and delicious to eat. Choose weekly, monthly, or flexible subscription options with choices like Korean BBQ glazed chicken and brown rice and Mediterranean Rosemary Pork with rice pilaf.
Getting your kitchen stocked with supplies does take an investment. You'll need a decent set of pots and pans, salt, pepper, and spices. Grocery shopping can also feel challenging when working from popular, complex recipes. Instead, opt for simplifying your meals and creating a weekly theme. For example, Mediterranean or Mexican week will pull from the same flavor profiles and ingredients, making it easier to reuse what you already have.
Beyond meal time, snacks can also add up on your weekly grocery list. Instead of buying pricey, sugary protein bars, make your own protein smoothies. Reach for your favorite nut butter, a handful of chia seeds, fruit, and kale to create a high-protein snack without the expense.
A messy kitchen is often the sign of a great meal, but that doesn't make it enjoyable to clean up. Instead of waiting until you finish eating, prioritize cleanliness by tidying up as you cook. Wash up pots and pans that you're no longer using and put away your ingredients when you're done while dinner simmers. You'll cut your after-dinner clean-up in half.
Over-seasoning your food can make or break your dish and turn cooking into a source of frustration. The basic rule for seasoning and flavoring is tasting as you go. Dip your spoon into your pot and sample what you're tasting, using a clean spoon for each taste.
Gradually add a pinch of salt, pepper, and other seasonings. Following along with a recipe can also help figure out the right amount of seasoning. Over time, it gets easier to identify when something is lacking salt or needs something to sweeten up your dish.
It's normal to feel uninspired to cook after a long day at work or during a stressful, busy season. Identify a weekend afternoon when you want to listen to music or watch a game while you cook. Whip up a few meals that can quickly freeze and reheat during the week.
Take the guesswork out of eating delicious, healthy meals with our meal prep service. FitTrax creates macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our A La Carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>There's more reasons to add fish to your diet than how great they taste or how they enhance the flavor profile of your favorite meals. They also provide incredible nutrition benefits, including Omega-3 fatty acids essential for your brain health. The American Heart Association also recommends eating fish at least two times per week as part of a healthy diet.
Here's a round-up of some of the tastiest, healthiest fish to add to your diet and how to add them to your diet.
Salmon is the superstar of healthy fish, and for a good reason. It's known for its supercharged Omega-3s that help with brain health and decrease inflammation. Salmon takes great as sushi, broiled, baked, or tossed into various salads.
Salmon is also low in saturated fat and offers a good source of protein and vitamins, including B12. It's also filled with potassium, iron, and Vitamin D. Selenium is an essential nutrient in salmon that helps with DNA synthesis, thyroid hormone metabolism, and overall reproductive health.
If you're new to preparing salmon, enjoy our lemon grass and citrus glazed salmon with seasonal vegetables. We season them in-house with garlic powder, onion powder, pepper, and salt.
Mackerel is among the most nutritious fish with a power-packed source of protein, B 12, B2, B3, B6, and Vitamin D. You should leave the skin on this fish to enjoy the copper, selenium, and iodine it offers. Like salmon, you'll also get in your Omega-3s and quality iron. Try it whole, smoked, or in a salad.
Sardines provide a potent source of Vitamin 12, selenium, and phosphorus that you might not get elsewhere. With just 100 calories per serving and 12 grams of protein, sardines make a great snack or addition to a salad, pizza, or hors d'oeuvres.
Tuna is a tasty stand-alone dish or can be served as sushi, salad, or an appetizer. Like other fish on this round-up, tuna is an abundant source of Omega-3 fatty acids and could help lower cholesterol, boost brain function, and improve eye health. They'll also give you plenty of B12 and vitamins that are responsible for helping you form new red blood cells.
Even though prawns are considered a seafood, you can still put them on your fish wish list for their nutritional value. Prawns are a quality source of protein and essential vitamins and minerals. You'll get more Vitamin A, D, E, B1, B2, and B3 to enhance your nutrition.
If you're unsure how to best prepare prawns, try our FitTrax prawns. We gently poach our wild aught and sustainable prawns in bulk to throw in with a salad or warm soup or dip them in your favorite healthy sauce or dip.
As a lean fish, haddock is low in calories and fat but gives a healthy dose of protein, potassium, and calcium. It could also provide up to 20% of your daily needs for vitamin B12 and offers plenty of vitamins B5 and B6. Bake up a piece of haddock or turn it into fish sticks. Just don't fry them up too much, or you'll diminish their nutritional value.
Add more cod to your diet for a low-calorie, high-protein meal or snack. Cod is a good source of phosphorous, niacin, and Vitamin B 2 but is low in fat. You'll also get plenty of Omega-3 and Omega-6 fatty acids. With a mild flavor, cod is easy to pair with your favorite tacos, salad, or a healthy fish sandwich.
With high Omega-3 fatty acid content, trout is also filled with B vitamins, iron, and protein and could help lower your cholesterol to help prevent heart disease. Trout can be pan-seared, grilled, smoked, or paired with a savory marinade to jazz up the flavor.
There are more ways to get more fish into your diet than heading to the grocery store and trying to figure it out on your own. You can also use our healthy meal prep delivery service to enhance your diet and add more fish to your dinner rotation. Choose from a la carte, weekly, or bulk meals to align with your ideal schedule.
Take the guesswork out of eating delicious, healthy meals with our meal prep service. FitTrax creates macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our A La Carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>A healthy diet is more than a convenient way to optimize your weight; it can also lower your cholesterol and blood pressure, increase your energy, and decrease your risk of type 2 diabetes and other chronic diseases. Despite all the benefits, sticking to a healthy diet can be challenging because of our perception of how it tastes. In some cases, our palates are also conditioned to crave overly sweet and fatty foods instead of the real thing.
If you want to make the most of your diet and eat better for health and wellness, there are plenty of ways to do it. Here's how to get started making your healthy food options taste amazing.
Work on eliminating thoughts around guilt for what you "should" or "shouldn't" eat. If you're stuck on the idea that healthy food is "good" but also bland or lacks indulgence, it's time to reframe your thoughts.
Healthy foods can still pack in the flavor but are more about the nutrition and the fuel they bring your body. You can still reach for the cherries, but maybe not the cherry pie to give you a pick-me-up during the day. Think about which foods make you feel incredible and help energize you throughout the day. You can also think of "unhealthy" foods as sometimes food and your healthy options as options to eat any time you want.
Healthy meal plans help take the guesswork out of eating and provide the nutrition you need to succeed. Of course, not all meal plans are created equally.
FitTrax meals are made from scratch by a professional chef with organic ingredients, including grass-fed meat or vegetarian options. Our meals are also macro-friendly to fit athletic to busy lifestyles to meet your needs.
Just because you want to eat healthily doesn't mean you have to skimp on the flavor. You can still add some salt and pepper to improve the taste of your meals and reach for bolder ingredients like garlic and ginger to add some pizazz to your food.
Some healthy foods pair well together to make the most out of their flavor profile. Consider adding sunflower seeds and cranberries to a fresh salad to add an extra crunch with a satisfying sweetness.
There are always creative ways to make your meals look more colorful and add flavor simultaneously. Chive blossoms, lavender, thyme, and red clover are lovely to look at and add unique flavor to your dishes. Make sure any herbs or flowers you add to your food are safe for consumption, as not every part of their plant may be in the clear.
There's always another option to satisfy your cravings for unhealthy food. Lightly salted kale chips and crunchy celery sticks can often satiate your palate instead of potato chips. Dark chocolate teems with antioxidants and is still a satisfying treat. You'll also find the flavor of healthier brown rice doesn't differ much from its white counterpart, especially when paired with a suitable entree. The more you experiment, the more you view healthy eating as your go-to option.
If you have difficulty eliminating unhealthy options from your diet, give them a demotion on your plate to a side dish or small appetizer. Your fried chicken dish can serve as a smaller portion of your meal with a heavier focus on fruits, veggies, and complex carbs. Over time, make the unhealthy option smaller and smaller until you don't even care if it's on your plate or not.
Take the guesswork out of eating delicious, healthy meals with our meal prep service. FitTrax creates macro-friendly meals and dishes with weekly to 21-day meals options. Or choose from our A La Carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>Are you trying to eat healthily but feeling like it's out of reach? Unfortunately, 65% of Americans say the cost of healthy foods has "frequently" or "occasionally" deterred them from eating as healthy as they would like. Eating healthy on a budget can pose some challenges, but it is really an opportunity to get creative and resourceful on your healthy eating journey. Here's how to get started.
A food co-op is usually owned by people in their community and operated independently. Co-ops are generally open to the public, but if you're a member or a partial owner, you usually get ongoing discounts and a more significant say in what type of foods are stocked in the store. Beyond savings, co-ops help put more money back into your local economy.
Sticking to a grocery budget is challenging when prices are constantly changing. Meal planning and delivery services take the guesswork out of budgeting. You know how many meals you're getting, what they cost, and their nutritional value.
FitTrax offers 7 to 21 meals with special dietary considerations, including athletic performance, gluten-free and vegetarian. You can pick your meals and delivery date and know you're getting easy-to-prep meals that include organic and seasonal produce and grass-fed beef options.
If you have the time to cook in bulk, you can save a bundle and get everything done in one day. Some people prep and cook meals one day a week, or even the month, and freeze them to pop into the oven after work. You do more work upfront, but then you're ready to go for the week and have more control over your budget.
Buying in bulk usually means a discount, or at the very least, you know you have everything you need. There are no last-minute trips to the grocery store that add on miscellaneous items and packaged snacks you could do without.
One of the benefits of big box grocery stores is their ongoing sales and weekly specials. Their produce is usually less expensive than packaged foods and snack items. Focus on planning meals around fresh fruits and vegetables and let the sales dictate what you eat that week. You end up with more variety in your diet and the opportunity to choose new foods.
If you're on a tight budget, choosing alternate protein sources helps reduce your food bills while filling up on healthy options. Beans, eggs, legumes, dark leafy greens, and options like artichokes are all packed with protein at a fraction of the cost of meat. Whenever possible, make sure you're eating fresh protein options to enhance your nutrition and health.
Starting your own garden is a long game that takes time to get up and running but yields cost-effective results. You end up with a fresh produce source, from colorful peppers to lettuce, in your backyard. You can also opt for indoor gardening with small plants, like basil and cherry tomatoes, that can be grown vertically or in small spaces.
Are you sure you're spending too much on eating healthy? Get honest about your food bills and see what you're really spending on different food categories. You may realize you're spending most of your budget on processed foods, desserts, and sugary drinks that could be eliminated in favor of fresh (and less expensive) produce.
It also doesn't need to be all or nothing. You don't have to slash everything from your budget or your diet, but add more healthy options or meal delivery services to your routine.
Eating healthy can sometimes feel challenging if you're accustomed to eating chips, crackers, and sugary cereals. You may not know what foods will fill you up. For example, blueberries alone probably won't make you feel full, but adding some whole-grain oats or healthy yogurts will.
Keep a food journal and jot down the foods you enjoy, how your body feels afterward, and which ones make you feel full. When you feel satisfied, you're less likely to fill up on junk food. The same thing goes for grocery shopping. Don't go to the store hungry, or you'll end up with a cartful of unhealthy food options that give you a short-lived, feel-good boost that's followed by a crash.
Ready to take control of your healthy eating journey? Enjoy our macro-friendly, nutritious meals and side dishes with orders of 7 to 21 meals at a time. Or you can create custom meals on your own through our a la carte option with our bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>Thinking about eating healthy is a lofty goal of many people, but unfortunately, one we don't often stick to. According to the CDC, fewer than 1 in 10 adolescents and adults eat enough fruits and vegetables. Instead, our diets contain too much sodium, saturated fat, and sugar, which could increase the risk of chronic diseases.
The good news is eating healthy doesn't have to be an all-or-nothing venture. It also doesn't need to be so difficult. Here's how to empower yourself to eat healthily and get control over your nutrition.
Starting small is the cornerstone of healthy eating. Few people can cut out their favorite processed foods and transform them into a healthy diet overnight. Instead, think about the small changes you can make. Choose one meal a day to fill up on fruits, veggies, lean meats, and a healthy snack option.
Once you get the hang of that small step, increase your efforts to two meals a day and more snacks. Before long, you'll have the hang of healthy eating and make it second nature.
Beyond starting small, make sure your healthy eating options are easy. Even creating a tasty and satisfying salad can take some trial and error to figure out what pairs well together and what will make you feel satiated.
For mealtime, prep your meals in advance and focus on simplicity. Invest in a few easy snacks, like cherries or bananas, and keep them readily available at work and home. Healthy meal delivery services are also an easy but effective way to pack in more nutrition.
Just make sure you're choosing the right plan, as not all companies provide the healthy food options you're looking for. FitTrax creates handcrafted and macro-friendly meals delivered to your doorstep. We cater to busy people who want to live a healthier, fit lifestyle, whether you're a parent or a pro athlete.
You'll have an easier time sticking to your healthy eating goals if you consume more of what you already love. Whether you're into crunchy and savory food or sweets, there's a healthy alternative for just about everything. Make a list of all your favorite unhealthy food and look for themes. What is it about the foods you like? Once you get an idea of why you gravitate towards specific options, you can look for alternatives.
For example, dark chocolate is a good substitute for sweets but contains antioxidants and health benefits. Strawberries, blueberries, and yogurt are also flavorful and add superfood nutrition to your diet.
You can still eat some of your old go-to favorites; make them a smaller part of your diet and meal prep. If you love fries, eat a smaller portion or switch to sweet potato versions that may prove healthier. Next, make a healthy food option, like a salad or lean meat, the superstar of your plate.
Crowding out your diet with healthy food options is also helpful. Instead of focusing on food restriction, concentrate on what you're adding. Make it your goal to eat several servings of fruits and vegetables each day before you grab unhealthy snacks. Over time, you'll find you crave your old snacks less and feel more satiated and fueled by your new healthy eating lifestyle.
Many people adopt healthy eating lifestyles to lose weight or optimize their athletic ability, but few talk about how good it feels to eat healthily. After your body adjusts and you get past the learning curve, you'll notice you have more energy, are clear-headed, have more focus, and sleep better--even your intimate life could improve.
Make a goal to do some quick journaling of what you're eating and how you feel afterward. You'll start to notice specific foods that make you feel incredible, and others may still make you feel sluggish. Some people feel lethargic after eating almonds, which contributes to melatonin production. And if you've ever over-eaten at Thanksgiving, you'll know the abundance of tryptophan makes you feel sluggish and bloated.
Ready to take control of your healthy eating journey? Enjoy our macro-friendly, nutritious meals and side dishes with orders of 7 to 21 meals at a time. Or you can create custom meals on your own through our A La Carte option with our bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>If you enjoy eating meat and are concerned about eating healthier, grass-fed meat could be a good option for you. But does it live up to the hype? Learn what grass-fed really means, the benefits, and how to consume more of it to live a healthier lifestyle.
Grass-fed, also called forage fed, means that the animal only ate grass and related vegetation during its lifetime. There is an exception. The animal is allowed to have consumed milk before weaning. The USDA defines grass-fed foraging as grass, legumes, other forbs, and cereal grain crops when they were still vegetative. In other words, those grains weren't actually grains just yet.
However, the animals can't be fed grain or byproducts and should also have to continue access to a proper pasture during the growing season. In most cases, people refer to beef as grass-fed, although it can apply to other animals, too.
There's also another term called grass-finished, which means the cattle never ate any type of supplemental grain. Grass-fed does allow some supplementation at different points of the animal's life, although there is some debate. For example, some farmers say grass-fed and use it because the animal only ever ate grass. If the differentiation is important to you, ask before you purchase or do a little research on the original source of the product.
Grass-fed meat is usually packed with B vitamins with higher concentrations of Vitamin A, E, and other antioxidants compared to its grain-fed alternatives. Most grass-fed beef is also lower in levels of saturated fats when compared to grain-fed beef.
If you're watching your weight, grass-fed beef is also a great choice as it has lower calories and supports healthy blood sugar levels. Unlike other meat, many grass-fed varieties contain electrolytes, fewer bacteria, and good fats your body needs.
You can find grass-fed beef available in big-box groceries stores, farmer's markets, local farms, and specialty stores. It's not necessarily hard to find, but it can get pricey, and you don't always know where the meat initially came from and if it's genuinely grass-fed.
Another option to eat healthier is with grass-fed meat subscription meals. FitTrax uses organic ingredients with grass-fed meat made from scratch with recipes from a professional chef. Our meals are perfect for individuals, families, and athletes that are easy to prepare and delicious to eat.
According to the USDA, certified organic means the produce was grown on soil without any prohibited substances (including most synthetic fertilizers and pesticides) for three years before harvest. Organic can offer peace of mind that your food is free from unnecessary chemicals and harmful substances.
Organic is a great choice, but grass-fed usually wins out if the cattle was also raised on grass-fed, organic pastures. Not all grass-fed beef is certified organic, and vice versa. But keep in mind either organic or grass-fed are good options for your health.
Enjoy healthy, grain-fed meat and side dishes with orders of 7 to 21 meals at a time. Or you can create custom meals on your own through our A La Carte option with our bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>Whether you're an aspiring or pro athlete, you'll know high-quality, dense meals packed with calories and nutrition matter. Research shows that the average athlete can burn anywhere from 300 to 800 calories per hour during training, with many pros scheduling two or more training sessions on the same day.
Unfortunately, athletes usually prefer to avoid the benefits of traditional meal subscription plans. They need to be more optimized for their nutritional needs and are unlikely to keep an athlete satiated.
Fortunately, there are alternatives. Here's why you need to level up on your subscription plan and how to eat with athletes in mind.
When it comes to sports nutrition, size matters. Most meal plans focus on healthy portion control, but athletes need more food that's optimized to meet their unique physical demands.
The type of sports you also play also matters. Endurance athletes need more carbs to thrive, while muscle builders need a higher protein concentration.
There are ways to take the guesswork out of eating without compromising on nutrition and performance. Our Athlete Subscription service is optimized with seven large meals that ensure you are supplied with the nutrient density you need for high-performing building blocks.
Meal plans usually focus on flavor first and some nutrition density in mind. But athletes have specific nutrition needs, and although they can vary depending on your level of intensity, there are some staples to incorporate into any diet. Start with salmon and fatty fish, which are rich in Omega-3s that are essential for brain, hair, skin, muscle and overall performance.
Bananas are a valuable, low-calorie snack that isn't high in sugar but still helpful for your energy. You can also reach for the almonds, oatmeal, chicken, whole grains, and quinoa, among other ideas. If you still feel hungry after eating, drink more water and try increasing your protein intake to feel fuller longer.
Nothing replaces consistence weight lifting and resistance training to build muscle, but what you eat also makes a significant impact. Lean meat, eggs, fish, beans, and whey protein are must-haves for your athletic diet journey. You might get some protein-building meals in a meal plan, but if they're not optimized for athletes, you're not maximizing your muscle-building potential.
Just like all of the cells in your body, muscles also require oxygen to function. Athletes rely on oxygenated muscles to optimize performance and recover faster than ever before. Foods rich in iron and nitrates are vital to increasing oxygen supply and improving muscular performance.
Some foods are better at oxygenating your blood and muscles than others. Add more leafy vegetables, cabbage, avocado, carrot, meats, seeds, spinach, and cauliflower.
Performance days need power-packed nutrition, but your recovery days are also essential for your athletic health. When you eat for recovery, you're helping rebuild muscles to keep up the momentum with your training. Beyond muscles, you also need to refuel your glycogen stores for carbohydrates.
Your best bet is to include plenty of clean proteins in your diet with natural, complex carbohydrates to energize your recovery. Healthy fats also help reduce potential inflammation from training.
Experiencing hunger as an athlete is normal; the harder you work out, the more you want to eat and refuel. Yet athletes need to tread lightly and ensure they're not overeating the wrong foods or suddenly limiting themselves to drop weight. Instead, a meal plan designed with athletes in mind helps keep you full while you focus on optimizing your athletic health and performance.
Eat like a pro athlete with FitTrax's meal plans ranging from 7 to 21 meals at a time. Or you can create custom meals on your own through our A La Carte option with our bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>When you live a busy lifestyle, it's easy to let healthy eating fall to the wayside. It's even more challenging to eat well when there are so many fast-food and processed food options to tempt you with their taste and convenience. Even some "healthy snacks," like sugary protein bars, are also basically candy in disguise.
The good news is healthy eating can dramatically improve your life. Although weight loss could be one byproduct of eating well, there are so many reasons to incorporate better nutrition in your life.
When you're feeling sluggish and unmotivated, the problem may not be about how much rest you're getting. Instead, it could point to your diet and a need for more nutritious food options. Here's a short list of a few foods that help increase your energy:
If you're not sure where to start, you can pack in the nutrition and focus on well-balanced, healthy meals with a subscription plan. Whether you're an athlete or eat gluten-free, we have meal plans that work for your preferences and lifestyle.
Overeating processed foods or simple carbs can lead to decreased concentration and memory. Instead, you can optimize your cognition with the right foods. Blueberries, fatty fish like salmon, green tea, pumpkin seeds, and leafy green vegetables are just a few places to start.
Beyond the right foods, focus on vitamins. Zinc, iron, Vitamins C and B, and magnesium are all critical to brain function. A quality multivitamin can help, but it doesn't replace healthy eating.
A poor diet filled with saturated fats, processed foods, and cholesterol can directly lead to diseases, including heart issues. Fortunately, the reverse is true. Focusing on healthy eating can also help with disease prevention. Research shows eating more fish, poultry, beans, and old grains can help get on top of your health.
Are you suffering from dull, dry skin or acne? Refining your eating habits could help. Always a superhero on any food list, fatty fish, including salmon, are excellent for skin and other parts of your body, like brain function. Avocados, walnuts, sunflower seeds, bell peppers, broccoli, and tomatoes are also cornerstones of healthy skin.
Studies show that healthy diets can ease symptoms of depression and anxiety. Unhealthy diets fuel your gestational tract, often called the "second brain" and lead to mood crashes and fluctuations. When you eat too much sugar, your GI tract gets inflamed and promotes bad bacteria, which is detrimental for your overall brain health.
Bananas, berries, coffee, beans, lentils, and fermented foods all help boost and stabilize your mood. Fermented foods also create valuable probiotics that support healthy gut bacteria and could potentially raise serotonin levels.
Restoring health and vitality potentially lead to a longer and more stable lifespan. Some foods protect against some cancers, stabilize blood sugar, benefit the cardiovascular and boast anti-diabetic effects.
Cruciferous vegetables, including cauliflower and Brussels sprouts, are shown to protect blood vessel walls from inflammation. Crisp and juicy pomegranates, beans, onions, garlic, tomatoes, and mushrooms are also good for your health.
Developing strong bones is essential for living an active lifestyle and daily functions, like walking or climbing stairs. But as we age, we need more focus on bone health and staying strong.
There's plenty on the list to help you eat for healthy bones, including milk, cheese, and other dairies. Add plenty of green leafy vegetables, soybeans, tofu, nuts, bread made with fortified flours, and sardines, all help with bone strength.
You could be compromising your immune system when you don't prioritize rest and nutritious food. Citrus fruits with Vitamin C, ginger, red peppers, spinach, yogurt, and green tea help your immunity. Turmeric, an ingredient commonly found with curries, is high in curcumin and helps increase immunity while decreasing exercise-induced muscle damage.
The old saying, "you're eating for two," holds true, but it is really about nutrition and health. Adding more fruits with Vitamin C, like kiwis and alma, and green leafy vegetables all help boost your immune system during pregnancy. Expecting mothers should ask their doctors about the best meal plans for their needs.
Healthy eating leads to a healthy weight. It's not so much about losing weight as finding and maintaining a healthy weight. Crowd out your diet with more fruits, vegetables, lean meats, some dairy, and whole grains, and limit the sweets and processed food. Over time, your weight should stabilize, and you will find a healthier set-point that fuels you with energy, focus, a stable mood, and immune-boosting power.
Get on top of healthy eating and nutrition with FitTrax's meal plans ranging from 7 to 21 meals at a time. Or you can create custom meals on your own through our A La Carte option with our bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>If you have lofty plans for business, life, and fitness but can't seem to stay on top of everything, it could point to your diet. You actually can eat for success, which improves everything from energy to productivity and focus. Here's a look at how to optimize your brain health and stay on top of your diet to reach your goals for success.
Whether you're starting a business or focusing on a new goal, like running a marathon, it's normal to feel waves of exhaustion. The answer could be more rest, but your diet likely needs tweaking.
Any food with calories provides energy, but eating the wrong things could ultimately drain your reserves. If you eat highly processed food or fat, you may get a boost of serotonin followed by feeling sluggish and tired.
Instead, you can fuel up on more energy with energizing foods, like blueberries, spinach, nuts, beans, soy, and low-dairy products. Add in some whole grains and high-quality carbohydrates with some healthy fats.
With more energy comes a more significant potential for productivity. One way to improve your productivity is by eating more often. When you eat small meals throughout the day, you maintain a constant glucose level which could mean a drop in blood sugar and productivity.
Of course, what you eat also matters. Almonds, bananas, eggs, dark chocolate, salmon, avocado, and even dark chocolate help keep you fueled throughout the day and your productivity high. Drinking plenty of water is also essential, and a small amount of coffee or green tea could prove beneficial.
Our body converts most of the food we eat into glucose, which in turn helps our brains tune in and focus. Without enough glucose, it's challenging to focus and stay on task.
Focus, energy, and productivity all go hand-in-hand and impact one another. But that's also good news when it comes to eating healthier. The foods you choose will likely improve all facets of your brain function and energy to set yourself up for success. Consuming lots of leafy green vegetables, pumpkin seeds, and nuts gives your brain a boost in focus.
Anything highly processed, filled with sugars, and teeming with fat is unlikely to serve your brain health. There are some exceptions. A fruit high in natural sugar, like an orange, can boost your memory and energy. Fatty avocados are also incredible brain food and can help fuel your energy. But despite how healthy they are, you should still eat this power-packed food in moderation.
Instead, focus on high-quality fruits and vegetables that you can eat a lot of, like leafy greens. They're shown to slow down the rate of cognitive decline and may help improve overall memory and focus.
If you're all about brain food to position yourself for success, fatty fish, leafy greens, and whole grains can all help optimize your productivity and focus. But if you're an athlete, you want high-volume quality food that enables you to keep lean muscle and energy levels high.
We offer subscription meal plans that are customized to meet your goals and preferences, including:
Being hungry isn't the time to reach for healthy food options. You're more likely to reach for processed foods and junk that give you an immediate energy boost and cater to those cravings. But if you meal plan in advance and get on top of your hunger, you're more likely o make good choices and eat for success.
Get on top of healthy eating and nutrition with FitTrax's meal plans ranging from 7 to 21 meals at a time. Or you can create custom meals on your own through our A La Carte option with our bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>In a busy world where fast food and processed snacks are around every corner, it's challenging to get on top of healthy eating and optimizing our nutrition. Even if you stick to a few days of healthy meals, you'll likely slide back to your old eating habits without a mindset shift and time to develop a new habit.
It may feel challenging to get on top of your nutrition, but the results are worthwhile. Studies show that making healthy eating a priority could add an extra ten years to your life. If you're ready to make healthy eating a way of life and reclaim control of your nutrition, here's what to do to stay on track.
Crowding out your diet is a simpler approach to eating healthy and alleviates the pressure of avoiding what you can't have. The idea is to get full with nutritious options first and then allow yourself some of what you really want. You can still eat chocolate, but expand your diet to include more fruits, vegetables, and nutrient-rich foods.
If you want to order fries a lunch, go for it. But eat a piece of fruit or a salad before heading out to lunch to satiate yourself faster. Over time, your appetite and cravings change and you'll probably decide to skip the fries and go for the roasted veggies.
Meal time is a source of stress when trying to make the change to healthy eating. You can meal prep in advance and learn the art of meal planning to get on top of dinnertime. Or opt for a healthy food meal delivery service instead.
FitTrax creates handcrafted, macro-friendly meals delivered to your door to accommodate your busy lifestyle. Choose from meat, vegetarian, vegan, and large meals nutritionally optimized for athletes. We offer a la carte and subscription box options that focus on balance and nutrition. Best of all, they taste great, making it easier to stick to your healthy eating and nutrition goals.
Supercharge your healthy eating plan and nutrition with small changes that are as sustainable as they are easy to do. For starters, switch to water or seltzer and add fresh lemon or cucumber to get away from sugary juices and sodas. Cutting down your portions slightly while increasing your fruits and veggies is usually unnoticeable.
Coffee is also a culprit for poor nutritional habits. Skip the iced coffee drinks filled with cream and sugar. Instead, opt for a plain or "skinny" version with a splash of cream. On the other hand, a decaf-ice coffee with a little sugar and your favorite flavoring can help kick your afternoon brownie or ice cream habit. Instead, pair your coffee with a small piece of dark chocolate packed with antioxidants.
Getting more protein into your diet boosts your metabolism and changes how quickly your body uses up calories. Over time, you'll notice a decrease in appetite, higher energy levels, and a reduction in cravings. You'll burn more in a day, even when you're resting, than when skimping on the protein intake.
Meat is a great source of protein, but it's not the only place to start. Eggs, Greek yogurt, cottage cheese, beans, lentils, seeds, and nuts are all packed with healthy protein and amino acids.
Although the pre-packaged health food industry has evolved to include healthier options, processed food is usually filled with sugars, artificial flavors, and additives to keep its products fresh and tasting great.
Before you reach for a protein or health bar, turn it over and look at the list of ingredients. Look for natural flavor, low sugar, and few ingredients. But at the end of the day, your best bet for healthy snacks is fruits, vegetables, and a small amount of nuts or healthy fats, like avocado.
There's a healthier alternative to just about any of your favorite foods, and it can taste even more satisfying as your palate adjusts. Homemade smoothies usually satisfy a sweet tooth, and baked chicken wings eliminates the need for greasy sauces and dressings. Or reach for homemade banana ice cream or Greek yogurt instead of frozen novelties.
Grocery shopping on an empty stomach triggers cravings and inevitably leads to poor choices in your basket. Studies show that people purchase more high-calorie products when shopping while hungry, which impacts their waistline and wallet.
When you feel content at the grocery store, you buy less, can think clearly, and are more likely to throw a new fruit or veggie in your cart. You'll also avoid picking up so much processed food if you stick to the outer perimeter of the store, where fresh produce, meats, and essentials are usually stocked.
Healthy eating should be fun and a mindset shift to better nutritional and lifestyle choices. But it's challenging to get there if you're consuming food you don't enjoy and flavors that don't appeal to you.
Eating healthy is an excuse to experiment. Be bold! Try new and interesting fruits or whole foods you've never tried. You may discover a fig or frozen grapes are a satisfying treat.
Learning to eat healthily and incorporate more nutrition in your life doesn't happen overnight. Your goals need to be realistic to stick to them. Avoid a crash diet or "whole food only" meals seven days a week. Sure, the goal is to clean up your diet, but if you're so strict with yourself you can't think about anything but food, you're unlikely to succeed.
It's normal to fall off the wagon once in a while and reach for the carton of ice cream you swore off. After you put the ice cream bowl away, shrug off any judgment or guilt and move on. What you don't want to do is decide your healthy eating plans are ruined, so you might as well completely derail your day.
Get on top of healthy eating and nutrition with FitTrax's meal plans ranging from 7 to 21 meals at a time. Or you can create custom meals on your own through our A La Carte option with our bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>If you're struggling to get on top of healthy eating, the answer isn't necessarily about trying harder. Instead, outsource your food and nutrition prep to a healthy meal delivery service that maximizes your nutrition. They do the work for you and you can learn more about nutritious eating habits along the way.
Here's how to optimize your health while making the most out of meal kits and a la carte options.
Whether you enjoy cooking from scratch or are new to the culinary scene, there's always room to learn more about food pairings. Food pairing creates fantastic flavor and can also help maximize your nutrition.
Our healthy meal delivery services focus on well-balanced, healthy meals. We rotate our selections weekly with the best ingredients for high-quality nutrition and proteins.
Restaurant portion control has nearly tripled over the last 20 years and contributes to obesity in children and adults. But even if you have a handle on portion control, it's easy to start slowly sizing up your meals without even realizing it.
Signing up for healthy meal delivery services simplifies the problem. You relearn portion control while still eating satisfying, satiating meals. As you eat healthier, you'll likely reach for more nutritious snacks between meals and stay fuller longer.
Portion control is essential to your health, but it's not always an exact science. After all, the average person who sits at a desk most of the day doesn't need the same portion as someone incredibly active.
For example, an average pro athlete can burn between 300 to 800 calories per hour during training, with multiple daily sessions. Compound those hours over a week, and bulk nutrition becomes vital to success.
Unfortunately, many meal delivery services only focus on the average person and their basic caloric needs. FitTrax offers athlete-friendly meal services that need large, nutrient-dense meals to supply you with the building blocks to succeed. These meals still focus on portion control but are the right size for your specific high-energy performance needs.
Investing in a meal service is a great start if you're looking into counting macros to optimize your nutrition. Macro-friendly meals are high in protein and low in carbs. They also tend to be low in fat or contain high-quality fats that provide more energy and nutrition.
The downside to counting macros is that it's hard to get the measurements right on your own. It requires a lot of tracking and measuring to figure out the amount of nutrients you need. Instead of doing it on your own, a meal delivery kit focused on macros does all the hard work for you.
Eating fresh and organic isn't always straightforward, especially if you're busy and are new to creating healthy meals. Although most people don't think of meal deliveries shipped to their front door as eating locally, fresh, and organic, it's entirely possible.
Our chef sources high-quality, local ingredients that are prepared and packed to ship to you every week. We also select grass-fed meat and wild-caught fish. Your meals are also created from scratch to maximize fresh ingredients.
Meal kit delivery services are convenient when you're busy or aren't a fan of cooking meals seven days a week. But eating healthy is also a convenience. You're more likely to feel energetic, healthier, and focused after eating a nutritious meal. As a result, you could find yourself more productive and ready to face the day.
As you get more familiar with healthy eating options, it's easier to come up with your own recipe ideas. Use your meal kits to get inspired by different flavor profiles and create dishes you wouldn't have thought of before. You can find whatever you're interested in, whether you want more lean proteins or plant-based options.
Trying new food also lends itself to getting bolder. You develop more of a history of taking food risks and reaping the rewards.
Some people find meal delivery services challenging because they have specific restrictions and are not quite what they want. Or the meals tend to stay the same instead of mixing up the variety.
FitTrax makes it easy to choose with either done-for-you meals or a la carte options—mix and match items, like fresh salmon filets or prawns with asparagus and quinoa.
Check out our menu for a variety of healthy meals. We also provide options that are gluten-free and focus on macro-friendly ingredients. Everything you need is done for you to reheat and enjoy your meal.
Instead of leaving your nutrition up to chance, healthy meal delivery services are delivered b subscription. Order your weekly supply of meals, whether you just want dinner for every night of the week or breakfast and lunch too.
FitTrax offers meal options for 7 to 21 meals at a time. Or you can create custom meals on your own through our A La Carte option with our bulk items to maximize your favorite flavors and nutrients. Get started today.
]]>Whole food meals contain foods that have not been processed, refined, or contain added ingredients. Common whole foods are fruits, vegetables, legumes, nuts, seeds, whole grains, meat, fish, and eggs. When you eat a whole food meal, you’re eating foods that are not processed or processed very minimally. Most foods nowadays are processed to some degree, which is why it’s crucial to limit how much we consume processed foods. But it’s important to note that cooked, canned, frozen, packaged, or nutritionally altered foods are considered “processed." But it doesn’t mean you shouldn’t eat them. Those foods can be convenient while still providing nutrients.
Whole food meals are not plant-based, vegetarian, or vegan, but there is an emphasis on eating more plants than the usual diet. Instead of focusing on animal products being the main entree, they should be a supporting role in your meal.
FitTrax knows a lot about whole food meals. Every meal is made from scratch as if you just made it at home. Our chefs prepare all our meals with organic ingredients, grass-fed meat, and wild-caught fish. Plus, our packaging is good for the environment as it’s FDA-certified food safe and 100% recyclable.
When you’re eating more whole foods, you’re eating more nutritious food. And eating nutritiously means you’re consuming all the nutrients and vitamins you need through a natural source. Whole foods create the basis of a healthy diet and lifestyle since the meals are inspired by what is already found in nature. When consuming a whole food diet, you’ll naturally consume vitamins, minerals, fiber, unsaturated fats, protein, and antioxidants. Consuming all of this helps your body perform at its peak.
If you’re focused on eating whole foods, it means your diet is replacing processed foods with fresh ones. This means less sodium and unhealthy fats in your diet, such as trans fats and saturated fats. And when you consume antioxidant-rich foods such as broccoli, spinach, carrots, potatoes, etc., you lower your risk of cancer and disease. This also helps your overall health by reducing your risk of heart disease and type 2 diabetes.
Even if you have a disease like type 2 diabetes, heart disease, chronic kidney disease, and autoimmune disease, eating a whole food diet can help. Following this diet limits fat and calorie intake which helps manage or treat those conditions.
Speaking of limiting calorie intake, a diet of whole foods filled with nutrients and vitamins will help with weight loss. And fewer calories means not gaining weight and not gaining weight means your lifespan can be extended. One study had participants following a whole food plant-based diet for six months. The results: about 10 pounds of weight loss.
Making whole foods meals is easy when you prepare in advance. Here are some tips to help you get started on shifting your diet to be more whole food based.
Whole foods don’t have to always be fresh. We know how hard it is to consume fresh foods in a timely manner before they go bad. But it’s why frozen whole foods are a good alternative. And it doesn’t change the nutritional value compared to fresh foods. Surprisingly, frozen fruits and vegetables can retain more nutrients than fresh foods because they are picked when they're at their peak ripeness.
Planning ahead helps us prepare for the days when we have little time and are starving. Instead of opting for a frozen microwave dinner, you can plan ahead by meal prepping dinner the night before.
Try our subscription option for a healthy meal to pop in the microwave after a long day at work! We have 8 options to choose from to fit your lifestyle and budget. The best options to choose to follow a whole food diet are balanced and vegetarian/vegan.
To make any lifestyle change, you have to start small. If you start small by making one meal a day with whole foods, you’re more likely to stick to the change versus overwhelming yourself at the beginning by trying to make every meal a whole food meal. Plus, it can be daunting where to start, so set small goals to begin with.
Check out our menu if you need help incorporating whole food meals! Or opt for our Á la Carte! You can create custom meals all on your own with our bulk items. It’ll save you time and money since all you need to do is select the portion you need.
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