Health Blog

  1. Expanding Meal Prep & Delivery Services To Rochester NY

    95 Nutrition - Rochester Meal Prep & Delivery Service

    Adding to our 10 locations in the Buffalo area, 95 Nutrition is moving east with plans to add three locations in Rochester by the end of 2022.

    Phase 1 Victor, NY

    The first phase of the expansion was to open a store in Victor, NY. This store opened in January 28th 2002 and has had a tremendous reception from those looking for meal prep services in the Rochester area. Located at 400 Commerce Drive in the Victor Crossing plaza, the store offers portion-controlled, fully cooked meals, delicious protein shakes, supplements, and more.


    “In order to spread our mission of empowering individuals to live a healthier lifestyle it is imperative that we continue to expand to new cities. The Rochester community has welcomed us with open arms. I can’t wait to finish out our expansion and move forward to Syracuse NY. ” - Lindsey Cruz, 95 Nutrition Owner.

    Phase 2 - Henrietta, Greece, and Downtown Rochester

    We are so excited about the three new stores that will be opening in the Rochester area. The additional stores will allow us to provide meal delivery services throughout the Rochester region and a way for more Rochesterites to pick up their meals in-store. Our In store experiences are very unique compared to most retail stores. We have a friendly and knowledgeable staff that are always ready to help you reach your goals. In store you can find healthy & delicious prepared meals, supplements and homemade protein shakes.


    Our Henrietta location will be at 100 Marketplace Dr Rochester, NY 14623. This Market Commons plaza location is 10 minutes from the University of Rochester and just 5 minutes from R.I.T. Offering affordable, healthy breakfast, lunch, and dinner options, this location will be perfect for hungry college students who want to ea

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  2. 5 Benefits Of Using a Meal Delivery Service

    5 Benefits Of Using a Meal Delivery Service

    Eating nutritious food every day should not be an insurmountable challenge. Whether it’s nutrition or exercise, I like to keep it simple and convenient. Getting meals from 95 Nutrition can make life easier and keep you healthy all at once! Here are five reasons why you should use a meal delivery service.

    1. Ensures a Nutritious Diet

    Shopping in a crowded grocery store is a nightmare for me. Some healthy meals have a lot of ingredients. I don’t want to spend more time in the grocery store avoiding wayward baskets. Getting meals delivered gives me everything I need without leaving my kitchen table. Even better, the company helps me choose healthy meals that are great for my lifestyle.

    2. Convenient and Hassle-free

    Trying to fit meal planning into a busy schedule is a hassle. There is something amazing about getting exactly what you want within a few minutes. A few decades ago, this luxury was only available when you bought fast food. That’s not the case now. Breakfast, lunch and dinner can be delivered throughout the day.

    3. Helps With Weight Management

    I am not ashamed to admit that I need help managing how much food I eat. When my food is good, I eat too much. I do not have to worry about overeating when I get food from 95 Nutrition. The company will only give me the calories that I paid for when I ordered the meal. I cannot overeat when there is not any extra food on my plate.

    4. Saves Time

    Just because you use a meal delivery service, it doesn’t mean you don’t know how to cook. Every great chef knows tha

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  3. Quick Lunch Ideas that will Turn Your Day Around

    Quick Lunch Ideas that will Turn Your Day Around

    We live in a fast-paced world where time is quickly filled with our careers, family life, social obligations, and our own personal pursuits. All of that time takes energy from healthy food options that can fuel your day. However, it also means you do not take more than maybe 10-20 minutes each morning to prepare a healthy meal perfect for helping you get through the rest of your day.

    At 95 Nutrition, we do our best to provide ideas for lunch, breakfast, and dinner, so you feel satisfied and energized. We wanted to focus more on those quick lunch ideas that you can throw together without sacrificing taste or food quality. Here are some easy lunch ideas that will give you the delicious meal you need when on the run.

    Sandwiches, the Quick Solution

    Sandwiches are quintessential lunch foods. They're highly adaptable, easy to make and transport, and can be made as healthy or as indulgent as you want them to be. You can have a lot of fun creating incredible sandwiches from unique ingredients you buy on the weekends and then pop into your work bag for lunch during the workweek. Plus, sandwiches often bring a sense of nostalgia for many people. Here are some sandwich ideas that will surely brighten anyone's day:


    • Peanut Butter & Jelly Sandwich – The classic peanut butter and jelly sandwich is likely the most popular sandwich recipe. It's simple, delicious, and hits the spot every time. Stores have all kinds of new spreads from almond butter and sugar-free fresh strawberry jams that make this option refreshing. Add in some protein bread for an extra boost during your day.
    • Ham & Cheese Sandwich -Add a few slices of ham and cheese to two slices of bread for a perfect pairing! This sandwich is sure to add a little excitement to your workday lunch hour. This is also a great way to add exotic condiments for the extra bite of flavor.
    • Chicken Salad Sandwich -
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  4. Mother's Day Gift Guide

    Mother's Day Gift Guide

    Self care is something that I have definitely lost along the way after becoming a mother of 2. My whole day revolves around work & my children leaving very little time for myself. I have found that even “little things” that I can do for myself make me feel more routine and more in control of my life & postpartum weight loss journey. Here are 5 of my favorite products that you can get your loved one for Mother's Day that will make her feel GREAT

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  5. How Much is Too Much Protein?

    How Much is Too Much Protein

    Has reading about protein intake, and listening to nutritionists talk about optimum protein consumption left you wondering, “How much protein should I eat?” or “How much protein is too much?” or “Am I completing my daily protein intake?” Trying to figure out how much protein per day in the right amount is critical to our overall health and well-being, can be a real challenge. The popularity of high-protein diets has hit the newsstands and social media feeds of consumers all over the world.

    This is not only because it can be delicious but also because proteins are the building blocks of our systems. You can find bits of protein everywhere in our bodies, like in our muscles, bones, skin, hair, and pretty much any other tissue. There are at least 10,000 proteins that make up your unique body and keep you moving throughout the day.

    Inside every protein is twenty plus amino acids. We cannot store these building blocks. Instead, our bodies make them from complete scratch or by modifying essential amino acids available in food items. We need these food items to make our bodies healthy. These are the critical elements to answering how much protein I should eat.

    How Many Grams of Protein Do I Need?

    Everyone has an optimal level of how many grams of protein per day they should be taking in through food sources. The ideal number will vary depending on your age, gender, weight, fitness goals, and activity level. You need protein as part of a vital biochemical function that helps you grow, develop, and repair any tissue damage. Protein is one of the three "macronutrients" that get tracked with fitness apps, along with carbohydrates and fat.

    Popular diets use protein to ramp up our metabolism and burn more stored fat. That is why you hear so many weight lifters turning to protein powders because they want to burn fat and convert it to muscle in a gym. Howe

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  6. What Food is Healthy to Eat for Women's Nutrition?

    What Food is Healthy to Eat for Women's Nutrition?

    The struggle to ascertain the foods and nutrients that will provide you with the most benefit is only getting more complicated. Between organic, free-range, and what feels like thousands of new fad diets, uncovering what food is healthy to eat seems to require more of a college dietary course than a natural selection while browsing your local grocers. So, where one pack of rice may have "health food" written across the packaging, another screams "gluten-free" in bright, bold lettering, and we are left with a lot of choices and not much guidance over what is best.

    So, how do we navigate all of these options? How do we decide which is healthy food meant just for women? We have different needs than men at a biochemical level, especially as we move into our adult years between 30 and 50. The choices we make during these hardworking years will likely have a significant impact on the overall health of our bodies as we age.

    We at 95 Nutrition want to help by offering some well-researched insights into what should be considered healthy foods for a woman's regular diet. We will try to break down all the confusing marketing and advertising gimmicks and stick to the simple methods that have worked for hundreds of years.

    What is Healthy Food?

    Let's make this as easy as possible for you to understand so you will not get fooled by the food fads or workout tricksters trying to sell you another health bar full of sugar. Healthy food gives you the exact nutrients you need to sustain your body's natural well-being and improve your energy usage throughout the day.

    Most healthy food will have a balanced contribution of macronutrients (proteins, carbohydrates, fats) as well as minerals, vitamins, and other microbiochemical factors. What will be a healthy meal plan for you could be very different for someone else. For instance, an older woman from the Northeast may have different needs than a younger surfer from California.


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  7. The Walking Taco

    LOVE our walking taco! Make it at home in just about 30 minutes Ingredients 1/2 cup brown rice of your choice 4oz 95% lean ground turkey meat taco seasoning (to your taste) 1oz low fat cheddar cheese shredded 1/2 cup salsa of your choice 1/4 cup black beans drained and rinsed Broccoli 1/4 snack size

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  8. What Makes Us Different?

    You may be currently searching for a meal prep service to help make life easier, lose weight or maybe you just hate cooking. Comparing and contrasting services can be over whelming so we figured we would tell you a little bit more about what makes #team95 so different!


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  9. Do I need to workout to lose weight?

    This is a VERY common question that we receive here at 95. I wanted to take a couple minutes to debunk this topic for you! Let’s get started.

    Looking good & feeling good in your own skin doesn’t require hours & hours in the gym. The end. Yes, In a perfect world we would all have 1 hour each day to dedicate to fitness, but realistically that seems nearly impossible to most Americans.

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  10. Have You Tried a Flexitarian Diet?

    To be honest I had no idea what this was when our chef approached us about curating some new dishes for our menu. At first I was hesitant that it would be flavorless and boring but boy was I wrong. Flexitarian is the newest wave of flexible vegetarian style eating in America! With the right creativity the meals can be fun, full of flavor and very filling.

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