Nutrition and Wellness by Erica

12/28/2025

Carrots 🥕 dont have to be boring spice them up with a bit of cayenne, harissa even cumin, coriander or sweeten with honey & cinnamon, cardamom, nutmeg and dont forget the vanilla paste even brown sugar if you want but dont go crazy on the sugar.

Remember: Progress not profection.

Health Benefits:
Carrots are low-calorie, nutrient-dense root vegetable, packed with Vit A, fiber, potassium, Vitamin K, and antioxidants, supporting vision and gut health, with about 25 calories and 6g carbs in one medium carrot, offering significant health benefits for minimal caloric intake.

Yummy side without the fuss.

12/28/2025

Breakfast quick, simple but satisfying.

But I must admit the homemade orange marmalade and butter stole the show. Food should always make you smile and feel good. Great for fast mornings out the door or super simple "easy button".

Remember its "progress not perfection"!

2 slices of wheat toast
3 farm raised eggs
10 whole almonds
20 blueberries

This meal can definitely be cut in half or substitutions to fit your meal plan and goals.

Calories: 400-500 kcal
Protein: 20-25g
Fat: 20-25g
Carbohydrates: 40-50g (including fiber and sugar)

Health Benefits:
The mix of complex carbs, protein, and healthy fats helps provide long-lasting energy throughout the morning and prevents sharp spikes and crashes in blood sugar levels. This meal provides a wide array of vitamins, minerals, and antioxidants essential for overall health. The high fiber and protein content contribute to a feeling of fullness, which can help manage appetite until lunchtime.

12/28/2025

Good Morning!

Sunday is a day to reset for the week and this morning yogurt, granola and fresh blueberries are being prepped for the fridge.

This is a powerful combo for gut health, energy, and immunity. Protein & probiotics from yogurt for digestion, antioxidants & fiber from blueberries for heart/brain health, and filling fiber from granola for sustained energy, creating a balanced meal with a great mix of nutrients and satisfying crunch to breakup the creamy yogurt.

Bite, after bite of creamy yogurt, bursting fresh fruit and crunchy granola simply satisfying.

Great for breakfast on the run,
snack time or a healthy dessert option.

**stay away from sugar loaded brands, grab plain/greek and add your own honey or even better make your own. Want my recipe dm me.

Have a wonderful day and week everyone!

Erica ❤️

10/09/2025

Ditch the caffeine and reach for a banana instead!🍌When your energy is low, you might instinctively reach for a cup of coffee or a handful of candy to provide a quick boost. The desire to reach for caffeine, chips, or cookies when we want a pick-me-up is understandable. But too much caffeine can deliver the opposite of a jolt. Learn more here: https://bit.ly/4l91HJ2

10/09/2025

It’s happening! 🎉

California’s Governor Gavin Newsom just signed Assembly Bill 1264 into law – legislation that will give our children a better shot at healthy living.

We would like to thank Assemblymember Jesse Gabriel for standing up for kids all over California, and our co-sponsors for their support of this necessary law:

Consumer Reports
Eat Real Certified
Sugarproof

Today, we’re celebrating this win for California youth, and are hopeful that other states will follow suit.

Read more: http://bit.ly/3VSwnmK

02/25/2025

!!😉👌

Cheese is just pure milk fat, and milk in itself is very addicting. It has casomorphins in it, which essentially trigger a dopamine release in your brain. When we're babies and we're being held by our moms and we're getting breastfed, you have that trigger in your brain that says, “I'm safe; I'm happy.” We talk about babies being “milk drunk,” because they get high off milk because of the casomorphins. And so that's why people feel this emotional attachment to cheese, specifically, because it's concentrated milk fat, and it’s triggering your brain’s reward system. -Chef Bai

01/16/2025

Good Morning!

06/24/2024

Happy Monday!

06/24/2024

😋🍑🥝🍒🫐🍓🥭🍏🍍🍎🍉

Hey its heating up and it's time to order your party favorites. With so many fresh options just order the trio (fruit, veggie and cheese) platters save $15 and enjoy the party. Just in time before the July 4th celebrations.

Its back, fruit cups are back, fruit cups are back!!!! Beat the heat🔥 with refreshing, fresh fruit 🍇🍉🍍🥭🥝🍓! Order via website, messenger or call 678-481-0755.

Everyone has been asking and they have returned... Place individual orders, groups (sports), office or any occasion they are perfect in this Georgia heat. Store locations for pickup will be announced soon for convenience (so you can grab gas and a cup lol).

www.farmfreshcatered.com

See everyone soon,

Erica ❤️

06/17/2024

Let's continue to watch what we eat and our families. I was finding myself allowing the kids to pick things from the grocer simply because it was easier and honestly less of a fight/fuss.

But, it wasn't responsible as an adult or parent to do so. I've given myself grace as we all should do. The kids have had their fun and now it's time to steer this ship back in the right direction.

When we know better we must strive to do better and when we fall short we get back up and try again. Have an amazing day everyone.

Erica❤️