Category Archives: Fitness

3 Hacks to Drink More Water

Everywhere you turn, there is someone out there telling you how you must drink more water to be healthy. Well, yes, this is true—water is essential to our bodies, and most of us could use more of it each day. But no one ever tells you how to drink more water. Today, we’ll focus on how we can make a habit of consuming a healthy, optimal amount of water each day.

But first, let’s look at some fun facts about drinking water:

  • The average person could live without food for nearly a month, but we could only survive about one week without water—that’s how essential water is to human life. Some of us can’t go a day without coffee, but that’s a different story.
  • Good hydration can prevent arthritis. With plenty of water in your body, there is less friction in your joints, thus less chance of developing arthritis. 
  • Drinking enough water every day can help reduce heart disease and cancer. Water helps flush toxins out of your body, and the fewer toxins that come into contact with your colon, bladder and other organs, the less chance that critical ailments can develop. 
  • Smile! Good hydration can help reduce cavities and tooth decay. Water helps produce saliva, which keeps your mouth and teeth clean.

(Facts pulled from the Culligan Website)

Studies generally agree that you need about 100 ounces of water a day. When I tell people that, they’ll often say:

“That is so much. I have a hard time drinking that much.”


“I struggle to drink that much in one day.”

But now that we’re a little more knowledgeable about our water consumption and we have gotten all of the excuses out in the open, let’s take a look at how we can consume more water throughout our day:


1. Find A Cup That Is Easy to Drink Out Of

This may seem ridiculous, but it’s true. If something is hard to do, human nature will have us avoiding it simply because it’s hard. After all, one of the largest avenues of business in the world is convenience. People will pay a lot of money for things to make their lives easier. For example:

  • The drive thru at a restaurant
  • Smartphones
  • Dishwashers
  • GPS
  • E-books
  • Amazon

Everything listed above exists because someone wanted to make tasks easier and convenient for consumers. So we ought to take a page out of their books and make water consumption easier for ourselves. Find a cup that is easy to drink out of – like what? You’ll want a cup that:

  • Feels good in your hand.
  • Isn’t too big and isn’t too small.
  • Has a drinking hole at the right size

This might sound silly, but everyone has a favorite cup. Why? Because it is easy to drink out of! For example, Nalgene water bottles are super cool looking, real trendy, and virtually unbreakable—but you may have to stop and concentrate when you are drinking from the bottle if you don’t have a splash guard. For me, the hole is too small to drink like a normal water bottle. Therefore, I personally don’t drink from a Nalgene bottle—it’s just not easy to.

I love drinking out of a straw; it makes it easier for me to drink. When I go to a restaurant or get a to-go cup, I always put a straw in because I know it will help me consume more water. The bottom line? Find what is comfortable to hold and easy to drink out of and you will find yourself drinking more. It’s simple.

2. Drink Water At Room Temperature

 Many people feel like you have to drink ice water. On a hot day, cold water is satisfying, for sure, but many times it’s more difficult to drink cold water because of brain freeze or sensitive teeth. I have found that drinking water that is room temperature causes me to drink more. Not sure what it is – no real science here, I just know that it works!

Next time you buy a case of water, put some in the fridge and leave some out on the counter or in the pantry. I guarantee you will drink more of the room temperature stuff.

3. Add Some Lemon

 One of the big complaints from people about drinking more water is that is has no taste and they get tired of it. I get that. Next time you get tired of water and don’t think you can drink another drop, add half of a lemon or lime to it. This gives water a little bit of flavor, and will satisfy that hankering for something different. Lemon water also has some great health benefits as well, like aiding digestion, boosting the immune system, and more.

So if a regular old glass water is getting a little bit boring to you, just squeeze in some lemon to break up the monotonous taste that sometimes comes with it.


These three reasons may seem silly or trivial when you read them, but I dare you to implement one or all into your daily routine. After all, they seem so trivial because they’re dead-simple strategies that you can’t afford not to try. I guarantee you will drink more, and your body will thank you for it!



Paleo Sweet Potato Chili

Indulge yourself in a bowl of spicy chili that is full of beef and sweet potatoes. It’s thick, rich, and slightly sweet while being grain free, sugar free and dairy free. If you’re looking for a low sugar, healthy option, you won’t be disappointed with this recipe!

We’ve done this as one of our mealfit Ready meals and got amazing reviews!

Prep Time: 13-17 min

Serves: 6

• 2 lbs ground beef
• 1 red onion, chopped
• 1 tsp minced garlic
• 1 large can (29.5 oz.) tomato sauce
• 2 cups petite diced tomatoes, with juice
• 3 cups beef stock
• 3 carrots, chopped (about 1 cup)
• 5 small sweet potatoes, peeled and cubed
• 2 bay leaves
• ½ tsp. thyme
• 2 tsp. salt
• 1½ tsp. black pepper
• ½ cup chili powder
• Dash of oregano
• Dash of red pepper flakes

• In a large saucepan, brown ground beef, onions and garlic. Drain off the fat.
• Add the remaining ingredients to the saucepan. Mix well, bring to a boil, then simmer for about 30 minutes or until the sweet potatoes and carrots are cooked through.


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The Best Kale Salad

   Super-food loaded with vitamins and minerals, kale is the best!  It weighs in at only 33 calories per one cup serving making it one of the best leafy greens. Aside from being highly rich in nutrients, the consumption of kale has many health benefits. It acts as an anti-inflammatory, antioxidant and promotes heart health.

Eating a diet rich in kale has many benefits but finding great recipes that suit your pallet may be tricky. This is the best kale salad that I have ever eaten with a good balance of crunch from the almonds and the perfect amount of cheese. The lemon and oil provide a perfect touch to top off this healthy dish.

   Ingredients List

  • 4 cups kale
  • 1/4 cup raisins
  • 1/2 cup almonds
  • 1/2 cup Parmesan
  • 1/4 cup oil
  • 1/4 cup lemon juice


Step 1: Add 4 cups of kale to your food processor bowl to get them fine.


Step 2: Add the finely chopped kale to a large mixing bowl.


Step 3: Add almonds, raisins and Parmesan cheese.


Step 4: Mix olive oil and lemon juice together and pour over kale.


Step 5: Mix with your hands until combined.


Step 6: Serve and enjoy this tasty dish.





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Stick To Your New Year’s Resolution With This 4 Step Guilt Free Recipe

New Year, New You.
We have the recipes to help keep you on track!  The best thing is that this recipe is you will not sacrifice your New Year’s resolutions or your taste buds with this meal. With only 16 grams of carbs and 18 grams of protein this is a recipe for success.

Nutritional Information Per Serving:  | Calories: 319 | Fat: 21 grams | Carbs: 16 grams | Protein: 18 grams
Prep time: 40 minutes
Serves 8
        Ingredients List 
  • 1 1/2 lbs ground beef
  • 2 gloves garlic, chopped
  •  2 tbsp. oil
  •  1 ½ cup onion diced (about one large onion)
  • ½ cup chopped celery (about one celery stalk)
  • 1 ½ cup carrots, peeled and diced (about four medium carrots)
  • 2 tbsp. chili powder
  • 1 tsp. ground cumin
  •  1 tsp. oregano
  •  1 tsp. salt
  • ½ tsp. cayenne pepper (optional)
  • 4 cups zucchinis, diced (about three medium zucchinis)
  • 1 (15 oz.) can tomato puree or tomato sauce
  • 1 (15 oz.) can diced tomatoes

Step 1: In a skillet brown beef and garlic. Cook over medium heat until beef is cooked and browned. Drain off excess fat, set aside.


Step 2: Add oil, onions, celery and carrots to the skillet and cook until translucent over med-high heat for about 5-7 minutes.

Step 3: Once onions are golden and veggies are midway cooked add zucchini and seasonings. Cook for 2 minutes making sure you stir well.

. Step 4: Add cooked beef, tomato puree/sauce, and tomatoes into the pot and stir well. Bring everything to a boil, stirring frequently, reduce heat and simmer for 20 minutes.

Step 5: Grab a bowl and enjoy!

 Chef’s Note:   This is a very thick chili recipe.  Add up to 1 cup of additional liquid (tomato sauce or water) to thin out the sauce if you prefer.








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Coconut Energy Bites

Coconut Energy Bites



Author: Melissa Griffiths



  • 1 cup shredded coconut (I like this brand of unsweetened shredded coconut)

  • ½ cup dates

  • ½ cup cashews

  • ½ cup almonds

  • 2 tablespoons melted coconut oil

  • ½ teaspoon pure vanilla extract

  • pinch of sea salt

  • Additional shredded coconut for rolling


  1. Add all of the ingredients to the bowl of your food processor and blend until the nuts are well chopped and a thick “dough” starts to form, about 3-5 minutes of processing. If the ingredients are chopped into super small pieces but the dough isn’t coming together, try adding a teaspoon of water at a time (up to a tablespoon or two) to encourage everything to come together.

  2. When the ingredients are well incorporated, remove the blade from the food processor. Take 1 large tablespoon of the “dough” and roll it into a ball in between your hands. Roll the ball in additional shredded coconut. Repeat with remaining dough. I keep the balls in the fridge for up to a month or in the freezer much longer.

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Pina Colada Energy Bites

Pina Colada Energy Bites

We are all a fan of the classic flavor Pina Colada, so we figured we would give you a Pina Colada Recipe that you will fall in love with.




  • ½ cup dried tropical fruits (I use Pineapples Mangos and Apricots)
  • ½ cup dates
  • ½ cup cashews
  • ½ cup almonds
  • pinch of sea salt



  1. Add all of the ingredients to the bowl of your food processor and blend until the nuts are well chopped and a thick “dough” starts to form, about 90 seconds of processing. If the ingredients are chopped into super small pieces but the dough isn’t coming together, try adding a teaspoon of water at a time (up to a tablespoon or two) to combine everything


  1. When the ingredients are well incorporated, remove the blade from the food processor. Take 1 large tablespoon of the “dough” and roll it into a ball in between your hands. Repeat with remaining dough. I Keep the balls in the fridge for up to a month or in the freezer much longer. If they are too sticky, put a small amount of oil on your hands.

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Cilantro Lime Vinaigrette Dressing

Here is something that you are going to love!

Cilantro lime Vinaigrette


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This is hands down the most favorite dressing we do when it comes up at the salad bar.

It has a little twist that makes it  so good. This is a perfect dressing to go with Fiesta Chicken Salad we talked about not too long ago



This is a great dressing to go on fajitas or anything with that Hispanic flair. It is super easy and something that you will want to make again and again!



  • 2 limes juiced
  • 2/3 c. cilantro
  • 2 garlic cloves
  • 2 tbsp. honey
  • 1/2 c. light olive oil do not use extra virgin
  • 2 tbsp. white vinegar
  • 1 tsp. salt 


  • Place all ingredients for the vinaigrette in a food processor or blender and  blend together until the garlic is well chopped and ingredients have emulsified.
  • Refrigerate


You know we love to know what you think of our recipes! Please share the pictures of your favorite way to use this awesome Cilantro Lime Vinaigrette and be sure to tag us @mealfit and #mealfit


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MealFit vs. Zaxby Salads

MealFit Salads in Cookeville, TN is the best option for lunch when it comes to nutrition and taste. Not to mention it’s about as quick as going to a drive in.



Watch our video. 


We know a lot of you like to grab salads, because you assume all are “healthy” at fast food joints. I mean they look it, so of course they have to be. Also, you don’t really pay attention to the price, or what you get because it is quick. Plus, if it’s healthy we automatically think it’s suppose to be priced high. Have you ever stopped to think about the salad that fast food places serve you though? What really goes in them? 


A lot of people like to order the salad because they want to “eat light” .However, you have to be careful, because the salad you just ordered could be around 1,700 calories or more. It is also probably loaded with tons of preservatives, sodium, sugar, and harmful chemicals depending on what is on it. To be honest no lettuce looks that good when, it’s that old unless.These days, many fast-food chains offer salads. But that doesn’t mean you could name much of what goes into one. How about propylene glycol? Many chains dust their salads with that chemical to keep the leaves crisp. It’s considered safe for consumption — and can also be found in antifreeze and sexual lubricants.

Yup, not kidding. Salads are total fat (and sugar) traps! Dressings can be bursting with calories, and then to top it off, the cheese, candied nuts, dried fruit, whatever else that may seem like a “light choice” is actually setting you back more than you would think!



Chemicals we normally associate with cleaning are purposefully put into fast-food meat. Why? Compounds like ammonium hydroxide can damage e. coli and other organisms. They also lower the acidity of meats and other foods, making it difficult for pathogens to survive. Is the practice safe? The USDA says yes. Does the idea of eating chemically washed meat in your salad sound good? 

MEALFIT SALADS- Where healthy means tasty!

At MealFit Salads, our salad is fresh daily. We are known for having healthy paleo, gluten free, dairy free, low carb, low sodium, and made from scratch options on our salads. 


How It works!

  • Come in and get your to go container.

  • Make your salad as large or as small as you would like.

  • Make your way to the counter and weigh your salad.

  • Grab a Free bottled water if you are Tennessee Tech Student our staff member.

  • Also, free fruit for kids!


Here Are Some Highlights!

  • Smoked chicken! (We smoke it right here)

  • Real Bacon.

  • 5 made from scratch dressings.

  • Mealfit famous Broccoli Salad

  • Homemade chicken salad that is made from a 3 ingredient made from scratch mayo.

  • Salad of the week. A new salad every week that has new items on the salad bar without getting rid of our classic items.

  • 4 Different kinds of fresh healthy salad greens.

  • In house made croutons.

  • Seasonal fresh cut fruits.


We hope to see you soon at MealFit Salads.

We are centrally located in the heart of Cookeville Tennessee.

102 N Cedar Cookeville TN 38501

Hours of operation are
Tuesday – Friday 11am-2pm


Try it out, and enjoy!

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Best Greek Salad Recipe

We have been on a salad kick, due to MealFit Salads. Salads are super nutritious, definitely delicious, and most importantly beautiful. Haha! Here we have put the best Greek Salad Dressing Recipe together, and thought we would share this tasty meal. We hope you enjoy as much as we do.



How To Make A Greek Salad:

  • Lettuce, Spinach, or Mixed Greens
  • Tomato
  • Black Olives
  • Feta Cheese
  • Onions
  • Cucumbers

Next, let’s dive into the dressing. We have came up with a fantastic and easy Greek Salad Dressing for you to make at home from scratch. 



 Greek Salad Dressing Recipe

Ingredients and Directions:

  • ½ cup red wine vinegar
  • ¼ cup olive oil
  • 2 tsp garlic powder
  • 1 drop oregano Essential Oil
  • 1 drop basil Essential Oil
  • 1 tsp salt and pepper mix
  • 1 tsp onion powder
  • 1 tsp Dijon mustard
  • Combine all of the ingredients in a jar and shake until combine.
  • Store in the fridge for a week.

We hope you enjoyed this read, and check out our recipes.  Meal Fit Salads is in Cookeville, TN. If you are ever in the area, check us out for healthy made from scratch food that will send your taste buds to heaven. 

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Why You Should Take Celiac Disease and Gluten Serious.

Here is an amazing and informing article she has written about Celiac Disease. This disease is part of the reason for the GLUTEN FREE pandemonium that has spread throughout our country.

This article was written by Tonya Retallack a Senior at Upperman High School in Baxter, TN. Tonya is an amazing student who leaves school 3 days a week to come and intern at Mealfit. She does everything from cutting chicken, sweeping floors, to writing articles about nutrition.

She has a bright future ahead of her and I am so glad I have been part of her journey.



My Father also has Celiac so I too know how Gluten and other items effect people.

Enjoy this read from a sharp high school kid.

Celiac Disease

Being the daughter of a parent diagnosed with Celiac Disease; I have experienced firsthand the struggles of this disease. It flipped my family’s world around two years ago when all my dads’ test came back positive. Learning to really read nutrition labels ,grocery shop and cook all over again was a real struggle because we were clueless going into it. I did my research, and over the years I have gathered information to share for the awareness of families that are going through what mine did.


 What is it?

Celiac Disease is one of 80 autoimmune diseases which means it is a disease in which the person’s immune system attacks healthy cells and leads to harming of the body. It is characterized by the damage it causes to the small intestines when wheat, barley, or rye is ingested. Wheat barley and rye all contain gluten which is a combination of two proteins, gliadin and gluten.  Together these two can cause serious irritation to the villi which are small finger like projections in the small intestines that promote absorption of nutrients for the body. If damage is severe in someone with celiac disease, he or she can become malnourished and in some rare cases develop cancer.


Every 1 in 133 healthy Americans of all ages are living with celiac today and a staggering 97% go without a diagnoses. In this disease man and women are both affected, however it is slightly more common in women. Science has proven that some individuals are genetically susceptible to celiac but the exact genetic link is unclear at this time.


What’s next?

It is very important if you are experiencing these symptoms to be tested. An early diagnostic could make a major impact of your quality of health but there are many not so fun steps to take. First is getting the blood test (I got mine done at my local hospital, it came back negative).However if it comes back positive you will need to make a trip to see a gastroenterologist, which is a doctor who deals with the structure, functions, diseases, and pathology of the stomach and intestines.  He will perform an endoscopy to see the damage that already has been done by actually seeing your small intestines without incisions. Sadly, there is no pill or shot that can cure Celiac and there’s no growing out of it. On the bright side however the only thing to keep from having the symptoms is to not eat rye ,wheat, or barley.


Life with Celiac

As bad as it may seem giving up wheat bread and brownies; it could be worse. My dad and other people I have met with celiac says it one of the best things that ever happened to them. They feel better than ever before and a gluten free diet is responsible for that. Even if your test comes back negative there are still millions of reasons to make the switch.

Cite:,,,, Medical-surgical Nursing

As you can see this is a lot of information, and an absolute change to your life. Mealfit is an easy way to make the transition, and you still get to eat the great tasting foods you love. Mealfit focuses on Gluten Free Foods, and Gluten Free Eating Plans. Check Out MealFit Eating Plans to get started on a healthier life.

We hope you enjoyed this read, and check out our recipes. 

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