Articles by Monica | Fit Kitchen Blog

With the rise of social media, we’re flooded with all kinds of nutrition advice these days. While it’s great to have access to information, not all of it is trustworthy. One claim that’s been circulating is that fruit is bad for you. But is there any truth to that?

Some trendy diets suggest avoiding fruit because it contains fructose. However, this statement is way too simplistic. Nutrition is all about balance, and when it comes to food, we need to consider the full picture, especially the biochemistry behind it.

Yes, fruits contain sugar in the form of fructose, but they also offer fiber, vitamins, and minerals that are essential for your well-being. If you don’t have any medical conditions that restrict your fruit consumption, enjoying fruits in moderation as part of a balanced diet can be highly beneficial for your health.

Fructose, the natural sugar found in fruits and honey, is processed differently in the body compared to glucose. It’s metabolized by the liver, but here’s the key: the amount of fructose in most fruits is much lower than what you find in processed foods loaded with high-fructose corn syrup. Plus, fruits come packed with fiber, which helps regulate blood sugar levels and promotes digestive health.

In addition, it’s important to consider which fruits you’re eating and in what context. Some fruits are higher in carbohydrates and can be a great option before physical activity. For a lower glycemic load, they can also be paired with sources of fat and protein like nuts, seeds, or eggs. Have you tried a banana pancake topped with natural peanut butter? If not, do it! Other fruits, like berries, have a lower sugar content and can be a great evening snack or a healthy dessert when you’re craving something sweet.

The takeaway? Focus on whole, real foods, and listen to your body’s unique nutritional needs. Eating too much of anything can be harmful, so pay attention to portion sizes. And when it comes to added sugars in processed foods, those are the real culprits behind excessive fructose intake.

If you’re unsure about how much fruit you should include in your diet, don’t hesitate to reach out to a nutrition professional who can guide you with a personalized plan.

Food for Thought:

100g of banana (medium size) = approx. 3-4g of fructose and 2.5g of fiber
1 can of soda = approx. 39g of fructose and 0g of fiber

So, next time you grab a piece of fruit, enjoy it! Your body will thank you.

These days, I’m really loving the word “trajectory.” It reminds me of a quote I once heard from Tim Ferris, where he said, “The question you should be asking isn’t ‘what do I want’ or ‘what are my goals,’ but ‘what would excite me?’” That really hit home.

Think about it—when you have a positive trajectory in life, everything seems to flow better. You wake up each day excited, ready to tackle new challenges and grow. It’s exhilarating to know that you’re moving upward, improving, and evolving. On the flip side, when things start to spiral downward, it gets tough. It’s no fun being an “8 or 9” when you’re on the way down, right? I’d much rather be a 5 or 6 climbing upward than on a downward slope. The more you fixate on decline, the faster it happens. And trust me, pulling yourself out of a negative spiral is not easy.

How do you make sure your trajectory is heading in the right direction?

It starts with an honest evaluation of your life. Ask yourself: Are you on the way up or down in different areas—your relationships, your career, your physical and mental health? If you’re in a stagnant job, it might be time to make a change toward something more fulfilling. If a relationship feels stale, maybe it’s time to fix it or move on. Living in multiple areas of downward trajectory is a recipe for unhappiness.

The key is to align your efforts with your values and focus on growth in areas that excite you. Whether it’s learning a new skill, like public speaking or dancing, starting a business, becoming a more engaged partner, or even picking up a new sport like pickleball—find something that lights you up.

For me, that area is running. As a former sprinter, I had to face the reality that I wasn’t going to get faster with age—in fact, I was more likely to get injured! My trajectory in sprinting was going down. But then I discovered distance running, and it’s been a game changer. It’s a sport better suited to my age and body, and I’m able to improve with almost every run. It feels incredible to be getting better each time I hit the road. The trajectory has gone so far that I’m now running this year’s New York City Marathon and raising money for Classroom Champions.

Lastly, it’s crucial to ensure your goals align with what you truly want. As Chris Williamson says, “Going from what you think you want and moving to purposefully choosing what you want to want is a big move.” Make sure the ladder you’re climbing is leaning against the right wall, or you’ll find yourself halfway up only to realize it’s not what you wanted after all.

Keep thinking big, stay excited about where you’re headed, and always strive for that positive trajectory.

Let’s keep growing!

Jason Zaran
Fit Kitchen Owner

We often talk about macronutrients like carbs, proteins, and fats when discussing nutrition, but vitamins and minerals are equally essential for a healthy and balanced diet. They play a critical role in almost every bodily function. Thinking about that, we decided to create a guide to help you understand their importance and functions. Plus, we’ve included examples of foods and Fit Kitchen meals rich in each one. Let’s dive in!

Vitamin A

What it does: Vitamin A supports eye health, enhances immune function, and combats free radicals with its antioxidant properties. It’s also essential for skin health, as it serves as a precursor to retinol.
Sources: Milk, egg yolk, and orange-colored foods like carrots and pumpkins.
Fit Kitchen Meal: Cajun Fit Chicken

B Vitamins

What they do: B vitamins cover a wide range of functions, from cardiovascular and brain health to ensuring proper metabolic function. Vegans should consider supplementing with B12, as it’s primarily found in animal products.
Sources: Eggs, milk, legumes, meat (especially for B12).
Fit Kitchen Meal: Club Med Beef

Vitamin C

What it does: Strengthens the immune system by neutralizing free radicals, acting as a powerful antioxidant.
Sources: Oranges, peppers, kiwis, lemons.
Fit Kitchen Meal: Bangkok Green Curry

Vitamin D

What it does: Essential for strong bones and teeth by helping the body absorb calcium. It also supports brain health, the immune system, and muscle function.
Sources: Salmon, tuna and the most important: sunlight! – Consider supplementation during winter months
Fit Kitchen Meal: Salmon & Smash

Vitamin E

What it does: Works as an antioxidant and anti-inflammatory agent, protecting cells and DNA. It also helps the immune system by promoting the production of T cells and supports skin health.
Sources: Pumpkin seeds, spinach, olive oil, avocado.
Fit Kitchen Meal: Mighty Muesli Overnight Oats

Vitamin K

What it does: Plays a crucial role in blood clotting and helps prevent thrombosis.
Sources: Leafy greens, cheese, eggs
Fit Kitchen Meal: Chimichurri Beef

Zinc

What it does: Boosts immunity, helps with wound healing, and aids in DNA synthesis. It also acts as an antioxidant by reducing inflammation.
Sources: Meat, shellfish, legumes, seeds, and nuts.
Fit Kitchen Meal: Tasty Thai Beef

Selenium

What it does: Protects cells from free radical damage, supports brain health, and is vital for thyroid function.
Sources: Brazil nuts, oysters, fish.
Fit Kitchen Meal: Caribbean Coconut Prawns

Magnesium

What it does: It plays a role in energy metabolism, bone formation, as it contributes to calcium absorption, and in the normal functioning of muscles and nerves. It also promotes relaxation.
Sources: Bananas, chocolate amargo, spinach, chickpeas.
Fit Kitchen Meal: Hail The Kale Caesar

Iron

What it does: Iron is essential for cell function, DNA synthesis, and energy metabolism. It helps transport oxygen to muscles by promoting the synthesis of hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
Sources: Liver, beans, eggs, kale (Tip: Combine iron-rich foods with vitamin C for better absorption, such as pairing spinach with citrus fruits).
Fit Kitchen Meal: Bangin’ Burrito Bowl

Calcium

What it does: Not only is it crucial for bone health, but calcium also plays a vital role in blood clotting, nerve signaling, and muscle contraction. It’s the most abundant mineral in the body.
Sources: Milk, yogurt, kale, sesame seeds.
Fit Kitchen Meal: Mac & Gainz

Phosphorus

What it does: Helps form and maintain bone structure and supports joint health.
Sources: Chicken, milk, grains.
Fit Kitchen Meal: PB Crunch Protein Pudding

Potassium

What it does: Potassium is essential for the electrical conductivity of neurons, playing a critical role in maintaining proper nerve function. A deficiency in potassium can lead to muscle cramps, contractions, and even arrhythmias. Additionally, it is important for memory, concentration, and overall learning.
Sources: Bananas, coconut water, tomatoes, and kale.
Fit Kitchen Meal: Chorizo Sunrise

The Colorful Plate

Notice how the color of foods often indicates the presence of certain vitamins and minerals. That’s why it’s essential to have a colorful plate!

Save this guide and use it as inspiration the next time you’re planning your meals!

As the leaves change and sweater weather hits, you might start feeling those annoying sniffles and sore throats creeping in. Yep, it’s that time of year—flu season is officially upon us, running from October to May. With the chill driving us indoors and the air getting drier, viruses are ready to party, leaving us more prone to colds and flu. But don’t stress! A few easy tweaks to your daily routine can seriously boost your immune system and keep you feeling fresh all season long.

Here is Fit Kitchen Nutrition Specialist, Giulia’s best tips to keep your immune system going strong this fall!

Get Your Beauty Sleep

Sleep is when your body works its magic—getting rid of toxins, repairing cells, and recharging your energy. When you skimp on sleep, your immune system takes a hit. Aim for at least 7 hours a night to keep those defenses strong.

Hydrate Like a Boss

Staying hydrated is a total game changer for your immune health. Water helps your blood flow and keeps everything functioning smoothly, including your immune responses. Plus, it helps your kidneys filter out toxins. Keep that water bottle filled up!

Eat The Rainbow

A balanced diet is a must, especially now. Load up on foods rich in vitamins A, C, E, B6, zinc, and selenium. Think citrus fruits, nuts, eggs, yogurt, pumpkin, carrots, and Brussels sprouts. Your body will thank you! Fit Kitchen’s Club Med Beef meal is a great example of eating your colors all in one meal!

Get Moving!

We know it’s harder to stay active when it’s cold outside, but regular exercise is a solid way to boost your immune system. It reduces inflammation, ramps up white blood cell production, and lowers stress—all of which help keep you healthy.

Chill on the Alcohol

Alcohol can really mess with your immune system by disrupting immune cell function and gut health, which are both key to fighting off infections. Too much drinking can increase your chances of getting sick and even reduce vaccine effectiveness. So maybe skip that extra drink this season to keep your body in top shape.

Incorporating these easy tips into your routine can help boost your immunity and reduce your chances of getting sick, even when colds are going around. Take care of yourself and make the most of the fall and winter seasons ahead!

Many people strive to achieve their fitness goals, whether it’s losing weight, gaining muscle mass, or reducing fat. And many believe that all it takes is willpower to reach these goals. While willpower and determination are important, especially at the beginning, it’s tough to stay motivated for an extended period. The key to success is building new habits, as they are responsible for the tasks we do daily, often automatically. This way, we don’t have to think too much or waste time when it comes to taking action. A good example of a habit is brushing your teeth when you wake up. You don’t need to think about whether you will do it or not; you just do it.

According to the book Atomic Habits (one of Jason’s favorites), there are four laws we can use to create new and better habits. They are:

1. Make it obvious

2. Make it attractive

3. Make it easy

4. Make it satisfying

You might be thinking, “Okay, but how can Fit Kitchen help me with this?” Simple!

Make it obvious – Choose one or two days a week and mark them on your calendar with a reminder to place your orders on the Fit Kitchen website.

Make it attractive – Skip the grocery trips, traffic, and dirty dishes. Have your meals ready to eat and delivered right to your door, giving you some free time to watch your favorite show, work out, or read a book.

Make it easy – Keep all your favorite healthy meals in your fridge. The only effort you’ll need to make is to heat them up.

Make it satisfying – The meals are not only healthy but also delicious. This will make you want more!

By following these steps, maintaining a routine and implementing a new habit becomes much easier. As a result, you’ll be closer to reaching your goals!

Nowadays, a large portion of the population wants to lose weight, whether for health reasons or aesthetics. When deciding to start a fitness journey, most people choose to begin by exercising. This is an excellent start, but the truth is that it often may not be enough. Don’t get me wrong, I’m not saying that physical activity isn’t important! Stick with me, and you’ll understand.

Have you ever heard of a calorie deficit?

A calorie deficit is simply burning more calories than we consume.

This is where many people get tripped up! If you think about it, a 45-minute spin class burns around 400-600 calories. A small popcorn at the cinema, without butter, has around 400 calories. See how easy (and quick) it is to consume back all the calories you worked so hard to burn? Additionally, many people start exercising and, unintentionally, end up eating more under the excuse of “Oh, I worked out, so I can.” The result can sometimes be the opposite, leading to weight gain. That’s why when we talk about weight loss, we say that 80% is diet and 20% is physical activity.

Having a healthy and balanced diet is the key to losing weight. By understanding the number of calories you should consume to shed those extra pounds, you can create a calorie deficit and, thus, achieve your goal! At this point, it’s important to seek the help of a nutrition professional who can calculate all your macronutrients according to your needs, always respecting your tastes and lifestyle.

Here at Fit Kitchen, we provide all the calorie information so you know exactly what you’re consuming. If you already know how many calories you need, you can order the Lean Plan on our website, which comes in small and large versions and is ideal for those looking to lose weight. The small version ranges from 1300-1500 calories, while the large version goes from 1650-2000 calories. Additionally, you can choose to order individual meals.

If you need help, we also offer a nutrition consultation that can assess your needs and customize an individual and personalized plan exclusively for you!

The weight loss journey may seem challenging at first, but our goal is to help you succeed on this path! Count on us!

The journey towards weight loss and especially maintained weight loss can be a long and difficult one. Our team knows about the various challenges and successes that accompany a weight loss journey. However it is certainly a journey worth taking if you are looking to improve your health and longevity.

There have been many studies on the qualities and behaviours of individuals who have successfully lost weight and kept it off. We want to highlight some of these qualities and provide some tips on how to make weight loss sustainable over the long-term. In this blog we will focus on the results of a systematic review study from 2021 by Spreckley et al. which compiled data from 15 different studies on long-term weight loss.

1. Find Ways to Track and Regulate Your Behaviours

This study found that those who kept weight off over the long term incorporated practices like calorie tracking and portion control into their routine. This was often done by using calorie counting apps like My Fitness Pal, weighing food using a scale or recording foods eaten in a journal. Having consistent eating times was helpful and those who planned their meals during holidays or events also found more success.

2. Use Your Support Network

Many successful participants relied on their social network to encourage and support them with their weight loss goals. Using weight loss support groups or online groups helped to keep individuals on track and they were offered encouragement during any difficult times.

3. Find Motivation That Works For You

Motivation for continued weight loss can come in many different forms. For the participants in this review, many were motivated by the goal of improving their health and preventing future disease. As they began losing weight, people often became motivated by an improved body image and increased self confidence. Finding an external goal such as running in a 10 km race, joining a sports team, or starting a new job can also be powerful motivators for continued weight loss.

4. Set Goals and Adjust Them Regularly

Successful participants set clear goals to increase their daily or weekly activity, as well as goals to reduce their food consumption. It was important that the goals were specific, realistic and personal to each participant. Regarding food consumption, the goal could be related to total calories, specific daily macros or reducing consumption of certain types of food. Adjusting goals in reaction to new events or environments was also important to success.

5. Create a New Identity

Overall, those who lost weight and kept it off found that they needed to create a new identity for themself in order to be successful. This came with creating new habits and routines that aligned with the identity of a healthy person. Participants spoke of a type of rebirth and a second chance at their life that they received as a result of their continued weight loss.

Creating a new identity can certainly be difficult as it can involve cutting ties with people or activities in your life that don’t fit with your goals. However it is an important step since your environment and social circle plays a big role in affecting your behaviour and eating habits.

In Conclusion

The top tips that come out of this review paper relate to the importance of monitoring yourself, creating individualised goals, finding your motivation and creating a fresh identity. Although these steps can be challenging, if applied together, the likelihood of keeping weight off over the long-term will be much higher.

Don’t worry, Fit Kitchen is here to help! Our meal plans and pre-portioned meals can be a big help for regulating and monitoring your eating (tip #1). All our meal plans come with a sheet that outlines the macros and calories for each day and the nutrition info is also printed on the meal labels. We have meal plans with different calorie ranges depending on your goals. And did you know that all of our meals have already been entered into the My Fitness Pal database? This makes it even easier for you to track and monitor your progress.

Thank you for reading and we hope these tips help you to succeed on your journey towards weight loss and improved health!

Reference:

Perspectives into the experience of successful, substantial long-term weight-loss maintenance: a systematic review:

September is often thought of as a time to ‘get back on track’ after the summer holidays. When kids go back to school and things pick up at work, we will naturally get back into our old routines. However, this transition can also be a great time to start new habits for our health. Summer can be a difficult time for habit building because we are often traveling and eating out which makes it difficult to find consistency. Instead of waiting for a ‘New Year’s Resolution’, why not start in September?

Keep reading for some tips on how to create and manage new healthy habits this fall. It’s important to start with a manageable plan in order to meet your goals. Choose one new habit to start at a time and make sure to create reminders and cues to keep yourself on track for success. We know you can do it!

Set Realistic Expectations and Adopt New Habits Slowly

Fall is often a busy time as we get back to our routines after summer so don’t try to add in too many new habits at once. Instead, try prioritizing one new habit at a time. This could look like going to bed at the same time every night, working out 3 times a week, or adding fruit to your breakfast each day. Once you have successfully incorporated one new habit into your routine, then you can try to add a second or third. Attempting to make too many changes at once can often feel overwhelming and can lead to a feeling of failure if it doesn’t work at first. Starting slow and making small changes can help build confidence and long-term success with your health.

Communicate Your Goals with Those Around You

Sharing your goals with your friends and family can help to keep you on track with your new habit. Your habit may have an impact on those around you so explaining your goals and motivations can help them to support you. You might realize that those around you have similar goals and you may be able to start a new habit together! For example, if you want to hit the gym during your lunch break twice per week, let your colleagues know that you will be unavailable to take calls during that time. If they see you at your desk during those times, maybe they can remind you of your gym commitment. You might also find another colleague who wants to work out with you too.

Overcome Hurdles by Creating Reminders and Cues

Creating reminders and cues can also help you in achieving success with your new habit. Putting sticky notes around your house, setting reminders on your phone, or getting your friends or family to send you a message can all be good reminder tactics.

You may find there is a simple hurdle you must overcome in order to carry out your habit. For example, eating more vegetables might become easy as long as you remember to buy them at the store. Or as long as you take your gym clothes to work, then you will find it easy to workout. Seeing vegetables in the fridge or gym clothes in your bag could be an important cue that will kickstart your action. Determining your hurdle and making a plan to address it can be a huge help for achieving your goals.

Here are a few more examples of habits and cues:

Want to drink more water?
- Take a full water bottle to work each day
- Put a note on your coffee maker: ‘Have you had a glass of water yet?’

Want to walk more often?
- Put your walking shoes in front of your door
- Buy a grocery cart and put it by your door so you can easily walk to buy groceries

Want to eat less processed snack foods?
- Keep healthy snack foods on the counter or in your desk like fruit and nuts
- Put snack foods on a high shelf or in a closet that is difficult to reach

Make Your Habit Enjoyable!

Making your habit enjoyable will make you much more likely to practice it. This can be done in a variety of ways such as practicing your habit with friends, creating a competition within your family, or watching a favourite show while practicing your habit. This ensures you won’t be dreading your habit and you will start associating it with the fun that accompanies it.

Here are some more ideas:

Want to drink more water?
- Add lemon and mint to your water to improve the taste
- Find a fun cup or mug that you enjoy drinking from (something with a straw!)

Want to walk more often?
- Download a new album or audio book that you will enjoy listening to while walking
- Pick a new path to explore each week so the scenery stays interesting
- Find a friend or colleague to walk with on the same day each week

Want to eat less processed snack foods?
- Make healthy muffins or energy balls for quick snacks (or buy from Fit Kitchen 😉
- Shop for fruits and vegetables at your local farmer’s market
- Set up a competition with your friends to see who can go without processed snacks for the longest (e.g. chips, chocolate bars, crackers, etc.)

In Conclusion

In conclusion, leading a healthier lifestyle doesn’t have to involve massive changes. Choosing one new habit at a time can be a great way to achieve success over the long term. September is a great time to adopt new habits because your routine is likely already changing after the summer holidays. Make your habit consistent by using reminders and making it enjoyable for yourself. Make sure to set realistic expectations, and to communicate them to those people around you. Having your family, friends and colleagues support you will be an important step in achieving your goals!

We hope you enjoyed our first Meal Plan FAQ post and that it helped you to understand more about our meal plans. Here is Part 2! Keep reading to dive into common questions related to meal plan duration, results, weight loss, protein and carbs.

Can You Customize the Length of my Meal Plan?

Yes we can! Our standard meal plans provide 3, 6 or 7 days of meals per week. However, we can customize any of our plans to fit your lifestyle. If you prefer to receive just 4 or 5 days of meals each week, we can do that. We can also adjust the length of the overall plan to fit your schedule. If you prefer to order 2 weeks of meals at a time, or want to a longer plan for 6 weeks, we can make either of those schedules work. Just send us an email to eatfit@fitkitchen.ca and we can get your custom plan set up!

How Long Will It Take to See Results?

Results can take time and it is important to stay consistent in order to achieve them. Many factors will affect the length of time to see results. For example, in order to meet a weight loss goal, your calorie intake, physical activity, alcohol consumption and sleep will all affect your results. For weight loss, it is best to choose a moderate goal of 1-2 lbs of weight loss per week. Evidence shows that those who lose weight more slowly, are more likely to keep it off. If you were used to eating 2000 calories per day, and decrease your intake to 1500 calories with our Small Lean meal plan, you could expect to see weight loss of about 20 lbs in 6 months.

How Much Protein Do I Need?

Protein is a very important macronutrient and your protein needs vary based on age, activity level, fitness goals, and many other factors. The current recommendation is that all adults should get at least 0.8 g of protein per kg of body weight, per day. However, this is based on a calculation method which is now thought to be inaccurate, and many experts are recommending that higher protein intakes can be beneficial. Here are some general guidelines (1, 2):

Adults 18-65 yrs – 1.2 g/kg per day
Adults over 65 yrs – 1.3 g/kg per day
Adult Endurance Athletes – 1.2-1.6 g/kg per day
Adult Strength/Power Athletes – 1.6-2.0 g/kg per day

Our meal plans provide about 25-30% of calories from protein. For example, our Small Lean plan provides about 100 g of protein per day while our Large Lean plan provides about 130 g of protein per day. For someone who weighs 150 lbs (68 kg), our Small Lean plan provides enough protein for 1.4 g/kg per day. For someone who weighs 200 lbs (91 kg), our Large Lean plan provides enough protein for 1.4 g/kg per day. Unless you are a serious athlete or bodybuilder, most of our meal plan provide adequate protein to maintain healthy diet.

Should I Eat Low-Carb in Order to Lose Weight?

Eating low-carb or keto is often associated with weight loss because these types of diets can help to lower your caloric intake or the amount of food you eat in a day. However, you can still lose weight while eating carbs, as long as you lower your overall caloric intake. In order to lose weight, it is necessary to consume less energy (calories) than you expend throughout the day. This is called being in a ‘calorie deficit’. Many studies have shown that the ratio of fat, carbs and protein you consume doesn’t have an effect on weight loss, as long as you stay in a calorie deficit (3, 4).

Some people do find that eating a diet higher in protein and fat helps to keep them full for longer. The same effect can be true for diets high in whole grains and fibre. Carbohydrate sources high in fibre like quinoa, oats and legumes may appear to be high in carbs on paper, but the fibre prevents a spike in blood glucose and can help to sustain you over a long period. Ultimately, it is up to you whether you want to avoid carbs in your weight loss journey, but there’s no need to cut them out completely if it will make you miserable.

Our standard meal plans provide about 30% of calories from carbohydrates each day. Most of these carbs come from sources like whole grains, legumes, and fruit or dried fruit.

Conclusion

Thanks for reading Part 2 of our Meal Plan FAQ blog! We hope that these two blogs helped to clarify some common queries and that they can save you some time and research in the future. Please don’t hesitate to reach out to eatfit@fitkitchen.ca if you would like to set up a custom meal plan. Our team will be happy to help and can answer any further questions.

References:

Protein: A nutrient in focus
International Society of Sports Nutrition position stand: protein and exercise
Metabolic Effects of Weight Loss on a Very-Low-Carbohydrate Diet Compared With an Isocaloric High-Carbohydrate Diet in Abdominally Obese Subjects
Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo