Posts in : Healthy Living Archives - Farm to Fit

  • Jan

    KGW’s Portland Today (and Every Day!)

    by G. Scott Brown
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    We got a special visit from Cassidy Quinn with KGW’s Portland Today to talk about our Valentine’s Day Dinner, what exactly we do here at Farm to Fit, and what it takes to deliver over 10,000 meals per month to your doors!

    Learn more about what we do and see us in action!

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  • Sep

    We’ve made it to Salem!

    by G. Scott Brown
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    We’ve Expanded to Oregon City & Salem!


    You asked, we delivered (pun intended)! We’ve expanded our large delivery reach to include Oregon City, Keizer and Salem.  As you know, we currently deliver to the entire Portland-Metro market, including Vancouver. And, starting this week, Farm to Fit’s hybrid delivery cars will be seen driving south to the neighboring cities of Oregon City, Salem and Keizer, as well. This was the next step in our expansion.  We listen to our customers’ requests and the requests have been for us to expand further south in the Willamette Valley. So, we have partnered with the fantastic Courthouse Fitness  in Salem and Keizer and Snap Fitness in Oregon City to bring Farm to Fit meals to your area!  Click here to order and chose one of these new spots as  your pick location!

    Image result for courthouse fitness




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  • May

    Vegetarian Meal Planning at Farm to Fit

    by G. Scott Brown
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    Vegetarian Meal Planning at Farm to Fit

    By Halla Byer, MScN, Resident Nutritionist

    Making the switch to a vegetarian – or even just a plant-based diet – can be overwhelming. Ordering meals from Farm to Fit is a great way to get ideas and vegetarian nutritional support.

    If you’re considering a vegetarian diet, you might be wondering what your protein options are. The answer is a little bit bigger than just protein. There are three key nutrients, iron, folate, and vitamin B12 – all typically found in animal products –which are essential to your health.

    The good news? These nutrients are also found in plants. But why do they matter?

    Without adequate amounts of iron, folate, and B12, you may become deficient, and potentially anemic. Anemia is a fairly common, but quite serious condition that affects the size and quantity of your blood cells. Most people who show signs of anemia feel fatigued on a regular basis, and the risk increases even more for females.

    Our goal at Farm to Fit is to make sure we have a nutritionally sound vegetarian menu so you can continue to feel great. As a nutritionist, my job is to comb through every recipe and analyze each day of the vegetarian menu to make sure our clients are getting the perfect amount of those three key nutrients.

    Here are a few plant sources we’ll be including in the vegetarian menu to make sure you’re as healthy and fueled as possible:

    • Iron: Beans and lentils, tempeh, tofu, dark leafy greens, quinoa, prunes, potato skins, raisins, apricots, watermelon, almonds, sunflower seeds (some of these make great snacks on their own, too!)

    • Folate: Beans and lentils, black beans, romaine lettuce, spinach, broccoli.

    • Vitamin B12: nutritional yeast, crimini mushrooms, tempeh

    ***Side note on iron: There are actually two types of iron, heme and non-heme. Heme iron is found in animal products, which will be limited to eggs and dairy in the vegetarian menu. Non-heme iron is found in plants, but in order to be absorbed, non-heme iron requires a little vitamin C, so we’ll make sure to get that in there too!

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  • May

    Movin’ on up

    by G. Scott Brown
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     We’ve Moved and It’s Better Than Ever!

    By Dre Slaman and G. Scott Brown, Co-Owners

    We’ve been busy these last nine months… We have created our perfect kitchen and we couldn’t be more excited!

    Our new location in Northeast Portland started as an old warehouse filled with used Volvo parts.  After months of  meticulous design, permitting, and pre-construction hullaballoo, we finally broke ground on February 1st!   We have more than doubled our space in our new 3600 sq’ kitchen that features 3 huge walk ins, 36 feet of hood space, and a ton of brand new equipment.

    Our new digs not only mean lots of shiny new stuff, but allows us to continue to serve you the best product possible, expand our delivery area even further, and add additional offerings on to our menu (snacks and desserts, anyone?)

    We are ecstatic to finally be moved in and hope you come see us soon!  You can find us at 5411 NE Portland Highway, Portland, OR 97218.  Our phone number and email is the same: 503-688-9248

    Check out some more pics:



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  • Apr

    Two of Our Favorite Things

    by G. Scott Brown
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    Gathering Together Farm and Seasonal Cilantro

    By Halla Byer, MScN Intern

    In this week’s delivery, you’ll see some menu items featuring cilantro and some FUN FACTS about cilantro, but we also want to shine a spotlight on our local source!

    Gathering Together Farm, located in Philomath, Oregon, is committed to organic farming. They have a CSA service, restaurant, and store on site to help make quality produce available to the public in many different ways! They even sell products in their store from other local farmers to do their part to support a sustainable agricultural community in Oregon!  Now that’s a community we can get on board with!

    Many lifestyle-related conditions like heart disease, high blood pressure, high cholesterol, and diabetes, have similar root causes in poor food choices and low physical activity levels. The signs and symptoms of these disorders are often overlapping, so when we find a food like cilantro that helps prevent or reverse all of them from different angles, we’re going to use it!

    And we’re going to use the best source we can find! We thank Gathering Together Farm for supporting Farm to Fit and our mission to provide healthy, local, organic foods to our community!


    Be sure to follow us on Twitter (@FarmToFit) and Instagram for the latest in local farming, fitness and healthy food!

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  • Mar

    Customer Requests for Vegetarian Option Led to Our Newest Menu

    by G. Scott Brown
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    You asked. We delivered…right to your door.

    By G. Scott Brown and Dre Slaman, Founders, Farm to Fit

    After listening to our Portland-area customers tell us they were truly looking for a vegetarian menu option, we thrilled to debut our new Farm to Fit Vegetarian Plan Delivered Meals.

    We are still offering all three meals; Breakfast, Lunch and Dinner, or any combination of the three. The portions will be based between 1200-1400 calories per day.

    With items including Spring Vegetable Burgundy and Satsuma Tofu and the popular Spring Vegetable Enchilada we are already seeing incredible at the response and feedback.

    Chef Jeremy has put together an excellent menu, and as usual, we are committed to incorporating as many local and seasonal products as possible. Fortunately for us, the Pacific Northwest is a veggie-chef’s dream. With our temperate climate we can access so much fresh produce, year-round, including local winter squash, greens, rhubarb, greens, lentils and more.

    The Vegetarian Meal Plan is delivered on Thursdays ONLY (for now).

    You can order 2 or 4 days of meals.

    2 days 3 meals per day – $55 2 meal per day (any combo) – $45 1 meal per day – $21

    4 days 3 meals per day – $115 2 meal per day (any combo) – $95 1 meal per day – $47

    This is just one example of our commitment to our customers. For over four years we’ve been delivering wholesome meals to the Portland-area market. We have many more upgrades and changes coming in 2016 and we look forward to serving you and your family with the best and healthiest of meals.


    Be sure to follow us on Twitter (@FarmtoFit), LinkedIn and Instagram for the latest in local farming, fitness and healthy food.

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  • Mar

    Are All Meal Delivery Services in Portland the Same? Not Quite

    by G. Scott Brown
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    How Meal Delivery Pioneers – Farm to Fit –

    Stand Above the New Competition.

    By G. Scott Brown and Dre Slaman, Founders, Farm to Fit

    We realize that delivery – and specifically meal delivery – is booming in Oregon and across the nation. Frankly, we’re flattered the concept is being replicated.

    More families, couples and individuals are prioritizing mealtimes, good nutrition, and convenience.

    Farm to Fit was early to arrive to the Portland meal delivery market in 2011. With so many new players trying to punch into this industry, we wanted to explain how Farm to Fit continues to stand above the rest. Here’s what makes our Farm to Fit meal delivery formula different:

    4+ Years Strong

    Farm to Fit has been in the business of meal delivery for over four years and we’re growing strong. We’re even opening a new – triple in size – kitchen in the next few months.

    Tracked Portion Control

    Our nutritional tracking is premiere. We track and guarantee calories and sizes. Calorie meal plans are tailored to fuel your specific lifestyle and help you achieve your goals. In 2016 we are working to do even more to customize portion control for our clients.

    Breakfast, Lunch and Dinner

    Our customers have the option to order every meal, every day of the week. Year-round. Order online today.

    Ultra Flexible

    You can choose to receive 3, 5, or 7 days of Breakfast, Lunch, or Dinner.  You can also feed your whole family or just one person. We’ve got options.

    Chef Driven Menu

    Because we’ve been in the market so long. We have a tried and true formula for our solid, gourmet menu with over 500 different meals, created and cooked daily by our team of experienced, professional, award-winning chefs.

    Giant Service Area

    We deliver to a large swath of the Portland and Vancouver area (all the way out to West Linn and Hillsboro). And we’re open to new delivery drop-sites all the time. View all of our meal delivery and pickup locations.

    As Local As We Can Be

    We source all of our ingredients from as many local farmers and purveyors as we can. We are proud to be rooted in Oregon, where year-round farming affords us an amazing localized menu and access to fresh cheese, eggs and meat.

    Local, Unwavering Customer Service

    We are a locally-owned and owner-operated company. We take immense pride in our personalized care and service. In early 2016, we plan to launch an updated website for menu and ordering, where you can further customize your menu.

    Strong Local Fitness Partners

    We value our relationships with the local fitness community and our meal plans are often delivered direct to our local gym partners. See all of our partners here.

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  • Oct

    Curb that Craving

    by Rachael Lamb
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    It’s post-dinner.  You’re jammied-up and cozy in your favorite chair watching the last season of Mad Men (because somehow you never saw it), when Joan appears on screen with a box of doughnuts for a client meeting.  Your highly satisfying and healthy dinner (Farm to Fit’s Blackened Rockfish with Green Bean Casserole) suddenly begs a sugar companion.  Your mind quickly goes to the pantry: “dark chocolate dipped in peanut butter; homemade brownie bites; that pop-tart your friend left one time…” and then to the freezer: “ICE CREAM.” Suddenly your body no longer wants that dessert it NEEDS it.  Your internal dialogue continues with the usual pros and cons of Just Going For It or holding strong to the commitment you made to curb your cravings and stick to healthy eating.  In the midst of all the turmoil you’re exhausted and overwhelmed and by the end, feel entitled to that chocolate bar.  (This may or may not be based on a true story, by the way…) We’ve all been there though right?  Cravings are intense and powerful because they exist at a chemical level.  When you take a bite of that doughnut, your brain releases feel-good chemicals like dopamine, which the body seeks over and over again. Willpower is only half of the equation.  What can we do to break this cycle and curb our cravings?



    1. Ask Yourself:  Am I Eating Enough?

    Intense cravings sometimes happen when we restrict calories, or an entire food group (like carbs).  According to research from the University of Toronto, restrained eaters are more likely to experience cravings and to overeat the “forbidden” food when given the chance.  Making certain foods off limits can lead to obsessing and binging. Instead of ‘cutting out’ certain foods, try allowing foods, in moderation. For some people, subbing a lower-calorie snack in place of that food  your body is really craving, is the answer.  For others this just doesn’t work, as your brain’s memory is pretty darn good.  That yogurt just isn’t gonna cut it when the brain wants ice cream.  You may even take in more calories than what your body would have ingested if you had just stuck with ice cream to begin with.  In this case try sharing a slice of cake after dinner with friends, or having a slice of pizza on your lunch break instead of a whole pie for dinner.

    1. Identify The Source

    Try this fill-in-the-blank exercise “I am feeling _______because of ______”.  Once you identify the emotions behind the craving, you can take better steps to satisfy it without food.

    1. Make It Harder

    Clean out your pantry.  Having no chocolate to reach for makes it much easier to ……. (see below)

    1.  Wait It Out

    Sometimes it feels like there is no end to your need for nachos.  But, in reality, a craving will build and fall, just give it time.

    1. Distract Yourself

    Researchers have found that distracting your brain really does work.  The next time you find yourself daydreaming about a mound of oreos, shift your focus to something completely non-food related, like making a phone call or washing the dishes.

    1. Stop And Say

    Bob Maurer, PhD, author of One Small Step Can Change Your Life, tells clients to say “STOP” when they start craving, and replace the food thought with a healthy image (say, you fit and lean).  Hey, it’s worth a try.


    What are your tips to curb cravings?


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  • Sep

    A Focus on Fall Fitness

    by Rachael Lamb
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    Fall is upon us, believe it or not!  And though we’ll be enjoying sunny, 85 degree days for another few weeks, we are entering that time of year when things start to slow down, and we have the space to collect ourselves and refocus our energies.  Fall is the perfect season to create new goals, try something new, and let go of that which no longer serves. I spent the morning with NASM certified personal trainer Emily Strome of Last V Fitness, who has some tips for those of you who want to focus on getting fit this Fall!

    Rachael: “What are your recommendations for starting a workout routine, and keeping it?” (more…)

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  • Jul

    7 Tips to Beat the Heat at Bedtime

    by Rachael Lamb
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    What a record breaking summer here in the northwest! Though we’ve had a bit of a break this past week, GEAR UP for another spell of high 90 and 100 degree days – starting tomorrow!  Even though us Portlandians go a good chunk of the year without sun, heat like this is too much for most of us.  Especially when it comes to getting a good night’s sleep.  It can be frustratingly impossible to sleep on nights that have barely started to cool down by 9:00 pm.  And when heat comes in week-long waves, lack of sleep can really start to take a toll on balance and health. So, in preparation for this upcoming week/weekend check out these 7 tips to beat the heat at bedtime!


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