Blog - Supper

Are abs really made in the kitchen? Our nutritionist weighs In!

Are abs really made in the kitchen? Our nutritionist weighs In!

Nutrition: Not Just for Abs

We've always heard that “abs are made in the kitchen” so we asked our go-to Registered Dietician, Autumn Ehsaei whether this was true. Basically, the conversation went like this:
Us: How do we get abs?
Autumn: Um, maybe we can focus on the more important question?
Us: How do we get abs AND eat pizza?
Autumn: No. How your nutrition can support your whole health.
As always, Autumn is right. We all want to look great and feel confident, but our bodies are pretty amazing and good nutrition impacts more than just our weight. It impacts our sleep, emotions (hanger anyone?), brain function, and our successful health journey. Thankfully, Autumn gave us some great tips about how we can use nutrition to support our whole health...not just our ab goals.

Everyone has heard the adage that “abs are made in the kitchen” and most people realize that to reach fitness goals, nutrition is an essential part of the equation. I think what most people don’t realize until they start a health journey though, is that the kitchen is important to so much more than just reaching a singular fitness goal; it is truly where health can be cultivated for life. What we eat makes such a huge impact on our overall quality of life, and can affect our fitness and sports performance, sleep quality, energy levels, risk for chronic disease, stress levels, and more.

Recognizing that nutrition is important to you is a great first step, so then where do you go from there? What I often see is people making drastic changes, turning to fad or unnecessary elimination diets, and trying to change too much at once. When you go from zero to sixty without a plan for the future, you are more likely to burn out and feel like a failure. Here’s the thing: you can’t really fail at eating. Do you know how to eat? Do you do it regularly? Good, you aren’t failing. Eating is an essential element to life and something that is innate in us all. The thing to realize is that small tweaks in how we eat can make huge differences in how we feel over time, and that is where the secret to success lies. 

So, where do you start? First, take stock of your normal routines and food choices. Think about what you like about your current regimen and some places that you might want to work on. Find 1-3 simple things that you can start changing today, and do those for a while until they become such a habit you don’t even think about them. Then, choose 1-2 more, and do it again. Over time, these little habit changes snowball into bigger shifts and healthier lives. Don’t worry so much about what everyone else is doing, but instead tune into yourself to find the best way forward. If you know that you don’t drink much water and instead rely on coffee all day long, make a goal to increase your water intake by 16oz each day. If you feel like you don’t get enough fiber in your diet, make some conscious choices to choose fiber-filled foods each day. If you feel like you want to eat more at home, try to prioritize that by purchasing foods to cook, or finding a company like Supper Meals that can provide you healthy, homemade meals at home.

It doesn’t have to be revolutionary, it just has to start somewhere. These little modifications coupled with your work at the gym will help you see the results you want, and set you up for a healthy way of life forever.

-Autumn Ehsaei, MS, RDN, LDN, CLT

Learn from the Pros and Make Time for Fitness!

Learn from the Pros and Make Time for Fitness!

Fitting in Fitness

We're going out on a limb here and guessing your to-do list is a mile long. Kids need homework help, dogs need walking, laundry needs folding, and, um, Netflix needs watching. It's a challenge we all face. There are 24 hours in a day yet we struggle to find 30 minutes for a quick workout. But fear not! We chatted with three local fitness powerhouses on how to fit in a workout when it seems impossible. And perhaps more important, they told us what to do when it actually is impossible. 

Advice from the Pros

Patty Geiger
Owner at studioVIBE on days when a workout just isn't happening

When there is no time for an "official" workout, I really try to eat right. I jack up my water to around 100 ounces, start my day with a smoothie full of greens and cross my fingers that I have a healthy meal from Supper Meals coming or waiting for me in the fridge.

Sam Williams
Co-Owner at YoBa Studio on quick movements for crazy days

Sometimes you have to get creative but any type of movement is better than none! 100 jumping jacks, a short walk, running the stairs, etc. However,  I feel there is always time for a few Sun Salutations or a quick walk with my pup.

Kevin Gidrey 
Burn Wake Forest Trainer on getting it done!

One trick would be to dive right into your workout first thing in the morning. I work out between 5-6am and I find that if I wait until later in the day my chances decrease by 40%. Another tip would be understanding that a 45-minute workout in a 24 hour day is only 3% of your whole day! People make time for what is important and investing in your health and fitness should be at the top of that list.

3 Raleigh Mom Bosses share time (and sanity) saving tips!

3 Raleigh Mom Bosses share time (and sanity) saving tips!


Here at Supper Meals, we can't help but smile when a mom tells us that one of our meals brought her family together and made her week a little easier. We're so honored to be serving the women who make it happen.

This week, we chatted with a few of our Mom Boss customers. These women run great local businesses and shared a few tips on work-life balance and surviving those busy weeks!

Alex J: MADabolic Raleigh Owner & Kettlebell Champ 

Tip #1: Schedule out your work time and play time

As a business owner, it's so easy to get lost in emails, calls and to-do lists. Technology allows us to be on call and I've had to make a conscious effort to create designated "Mom's work time" when I'm at home with the boys. Otherwise, I find myself responding instantly to emails and not being fully present with my kids. I want to make sure they have phone-free memories of us as a family! 

Tip #2: Accept the help!

This can come from your Mom, your friends, your in-laws, and your neighbors: anyone who says, "let me know what I can do!" Don't be too proud! The help also comes from services like Supper Meals that literally drop off healthy, fresh, fully prepared meals to your doorstep.  You cannot do it all - at least not while staying sane - so use these services when you can.  I love that I can pick and choose Paleo diet or vegetarian options online and plan for the week ahead.  It’s an added bonus that it is a local company run by an amazing woman so for me, it’s a no brainer!

Missy Currin: Fit4Mom Raleigh & Burpee Master

Tip #1: “Put on your own oxygen mask first.”

It may be one of the more difficult tasks as a Mom to put your own wellness before that of your children’s, but if you aren’t taking care of yourself, you aren’t going to be helpful to others. I think that in today’s society, it is particularly difficult for women to do this, as it is so intrinsically against what our instincts tell us to do. But I am a better person, Mom, friend, and business owner when I carve out some “me time.” And for those times when I am absolutely not able to just “do me,” I have Fit4Moms, where I can exercise with my children!

Tip #2: Do the best you can TODAY.

A friend whom I refer to as my “Mom Role Model” told me to qualify everything I can with the word, “today.” This allows you the flexibility to go with the flow, and to be proud of what is happening in the moment. It has helped me to not take myself, or life, too seriously, and to celebrate my accomplishments, and those of my family and friends, in a much more present timeline.

  • “I ate healthy and exercised TODAY.”
  • “My baby slept through the night TODAY.”
  • “My family ate breakfast and dinner together TODAY.”

Nicki and Jaime: SnickerDoodles Owners & Baking Wizards

Tip #1: Own the “Mom Boss” Title

Because our business is as much about the adult as it is about the child, we work to mimic that balance in our personal lives. While our children are our number one focus, as moms and business owners, we know we have professional and personal needs that we need to take care of too. We are trying to teach our kids that while they are a priority, they aren’t the only priority. But this balance can certainly be tricky, especially with the younger ones!

Tip #2: Planning is the name of the game!

Planning and communication are key to our business partnership and our personal lives. Our calendar is crucial for making sure we are using our time wisely and meeting deadlines both at work and at home. Meal planning is a VERY important part of our weekly planning, which is why Supper Meals is so unbelievably helpful! But of course, the calendar is only helpful to a point, because plans always change!



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