Refined Carbs: Simple Swaps for a Healthier Lifestyle
Stephanie Windes 🐈⬛
Carbohydrates are an important source of energy for our bodies, but not all carbs are created equal. While some give us lasting energy and important nutrients, others—like refined carbs—can lead to quick blood sugar spikes and leave us feeling sluggish. Let’s take a closer look at what refined carbs are and explore some simple swaps to support your lifestyle and help you feel your best. Types of Carbs Simple Carbs Simple carbohydrates are exactly what they sound like: the simplest form of sugars. These sugar molecules are shorter than those in complex carbs, making them easier for the body to...
Understanding FODMAPs: How Carbs Affect Digestion
Stephanie Windes 🐈⬛
Ever feel bloated or uncomfortable after eating certain foods? FODMAPs might be to blame! Let’s go over what FODMAPs are and how they can affect your gut. What Are FODMAPs? FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. Now, I know those are some big words, but let’s break it down. These are all types of short-chain carbohydrates found in various foods. These carbohydrates are poorly absorbed by the small intestine, so they travel to the colon, where gut bacteria ferment them. This fermentation process produces gas, and the presence of FODMAPs causes the small intestine to draw in...
Supporting Gut Health: The Role of Prebiotics and Probiotics
Stephanie Windes 🐈⬛
The gastrointestinal tract, or gut, is a complex system responsible for digesting food, absorbing nutrients, and eliminating waste. It’s home to trillions of microorganisms–like bacteria, viruses, and fungi–that live in a symbiotic relationship with us. We provide them with food and a place to thrive, and they play a vital role in maintaining our health. The gut microbiome is unique to each individual and is influenced by factors like biology, lifestyle, and environmental exposures. While I can’t dive into every detail of gut health in this blog, I can certainly highlight its key foundations and guide you on where to...
The Art of Mindful Eating: How Your Nervous System Shapes Digestion
Stephanie Windes 🐈⬛
In the midst of busy lives, work responsibilities, and ever-changing schedules, it can be a real challenge to slow down and practice mindfulness. It may even be difficult to understand what mindfulness actually is. Here we will discuss what it means to be mindful, how it relates to eating, and how you can practice it in your own life. What is Mindful Eating? Mindfulness is a state of being present in the moment and fully attentive. This means slowing down to notice the little things. How are you feeling? What’s going on around you? What are your needs at this...
Eat to Perform: A Guide to Pre-Workout Nutrition
Stephanie Windes 🐈⬛
To eat or not to eat? This is one of the most common questions regarding pre-workout nutrition. Whether you’re an endurance athlete, bodybuilder, or doing a quick at-home workout, it is important to know when and how to fuel your body for optimal health and performance. Here, we will discuss the purpose of a pre-workout meal, as well as what to include to support your active lifestyle. All About Glycogen The main goal of a pre-workout meal is to replenish glycogen stores. To understand what glycogen is and its importance, we need to know how our bodies utilize energy. During...
Snack Smarter, Not Harder: A Guide to Healthy Snacking
Stephanie Windes 🐈⬛
Snacking often gets a bad reputation, but when done correctly, it can be a great tool to support energy levels, mood, and overall health. The key is choosing the right snack at the right time. In this guide, we’ll talk about the difference between sweet and savory snacks, when snacking is (and isn’t) beneficial, and share some simple snack ideas to support your health journey. Sweet vs. Savory When choosing between a sweet or savory snack, it’s important to understand the impact that either one will have on energy levels, blood sugar, and even your mood. Both foods can fit...
Spring Into Freshness: The Best Seasonal Produce to Add to Your Plate
Nicole Burbank
As winter fades and the days grow longer, spring brings an abundance of fresh, vibrant produce that can brighten up your plate and fuel your body with essential nutrients. Eating seasonally isn’t just about enjoying better-tasting fruits and vegetables—it also provides higher nutritional value, supports local farmers, and helps align your body with the rhythms of nature. At fit-flavors, we believe in using fresh, nutrient-dense ingredients to create balanced meals that keep you feeling your best. With spring’s arrival, it’s the perfect time to incorporate seasonal produce into your diet. Let’s explore the best spring fruits and vegetables to add...
The Power of Protein: How to Keep Your Meals Balanced This Spring
Nicole Burbank
As the seasons change and we transition into spring, it’s the perfect time to start thinking about, refreshing your eating habits and focusing on creating balanced meals that fuel your body. One of the most essential macronutrients for maintaining energy, supporting muscle health, and keeping you full is protein. Whether you’re looking to stay active, build muscle, or simply eat well, protein plays a crucial role in overall health. At fit-flavors, we believe in creating meals that provide the right balance of protein, healthy fats, and fiber-rich carbohydrates to keep you feeling your best. This spring, let’s dive into the...
Grain Bowls Perfect for Spring: Easy-to-Assemble Ideas
Nicole Burbank
As the weather warms and fresh, vibrant produce comes into season, spring is the perfect time to refresh your meals with nutrient-dense, flavorful grain bowls. Packed with protein, fiber, and healthy fats, grain bowls are a simple and delicious way to create balanced meals that keep you energized throughout the day. At fit-flavors, we believe in crafting meals that are both nutritious and convenient. Whether you’re looking for a quick lunch, post-workout fuel, or a satisfying dinner, grain bowls offer endless possibilities. In this blog post we are going to learn how to build the perfect grain bowl and some...
The Benefits of Eating Colorful Foods: Brighten Your Spring Meals
Nicole Burbank
As spring brings longer days and warmer weather, it is the perfect time to refresh your meals with vibrant, nutrient-packed foods. Eating a variety of colorful fruits and vegetables not only makes your plate more visually appealing but also provides essential vitamins, minerals, and antioxidants that support overall health. The different colors in foods are a reflection of the unique nutrients they contain, making it important to include a diverse range of colors in your diet. Each color in fruits and vegetables represents different phytonutrients, which are natural compounds that help fight inflammation, support immunity, and improve overall well-being. By...
The Art of Building a Balanced Plate: Simple Tips for Every Meal
Nicole Burbank
Creating a balanced plate is one of the most effective ways to support overall health, maintain energy levels, and ensure your body gets the essential nutrients it needs. A well-balanced meal includes a combination of lean protein, healthy fats, fiber-rich carbohydrates, and colorful vegetables, providing the right mix of macronutrients and micronutrients to fuel your day. At fit-flavors, we focus on crafting meals that take the guesswork out of healthy eating, ensuring you get a nutrient-dense, satisfying meal every time. Whether you are preparing meals at home or looking for quick, balanced options, understanding the art of building a balanced plate...
Jillian's 7 Step Framework for Progress in Nutrition, Fitness, and Lifestyle
Abby Byers 💗
For full details on this framework, pick up a copy of the Owning the Wait book. Visualization: Harnessing the power of your mind to mentally picture achieving your goals. Speaking New Narratives: Recognizing false narratives then replacing them with positive narratives that support your growth. Writing: Writing down your thoughts helps release emotions & makes goals more tangible. Education: Knowledge is power - Understand your goals. Own your education. Make informed decisions. Making Time: Consistently allocating time over an extended period yields tangible results. Owning & Processing Failures: Win or learn, it’s all a mindset. Ask the hard questions -...
Unlocking the Power of Nutrient Density: How to Get the Most Out of Every Bite
Nicole Burbank
When it comes to eating for optimal health, nutrient density is key. A nutrient-dense diet provides the maximum amount of vitamins, minerals, and beneficial compounds per calorie while minimizing empty calories and processed foods. By focusing on nutrient-dense foods, you can fuel your body more efficiently, support long-term health, and maintain steady energy levels throughout the day. At fit-flavors, we prioritize using whole, high-quality ingredients to create balanced meals that maximize nutrient density without compromising on flavor. Whether you are looking to improve your diet, support an active lifestyle, or simply feel better overall, understanding nutrient density can help you get...
Change of Season Eating: Nourishing Foods to Support Your Body as Winter Transitions to Spring
Nicole Burbank
As winter gives way to spring, it’s the perfect time to refresh your eating habits and align your meals with the changing season. Transitioning from hearty, warming dishes to lighter, nutrient-dense foods helps support your body’s natural rhythms and prepares you for the energy and renewal that spring brings. Seasonal eating not only enhances flavor and nutrition but also helps you feel your best during this time of change. Here’s how to embrace change-of-season eating, the benefits it offers, and the nourishing foods to prioritize as we move from winter to spring. The Benefits of Seasonal Eating Better Nutrition Fruits...
Growing Fresh Herbs at Home: Simple Tips for Year-Round Flavor
Nicole Burbank
Fresh herbs have the power to elevate any dish, adding vibrant flavors and a boost of nutrients to your meals. Whether you’re enhancing a roasted chicken or garnishing a fresh salad, herbs like basil, mint, and parsley can take your cooking to the next level. The best part? You don’t need a sprawling garden to enjoy these culinary staples year-round. With just a little effort, you can grow fresh herbs right at home, ensuring you always have access to flavor-packed ingredients. Here’s how to start growing fresh herbs at home, from selecting the best varieties to ensuring they...
Fuel Your Winter Workouts: Meals and Snacks to Keep You Energized
Nicole Burbank
Winter brings chilly weather and shorter days, but it doesn’t have to slow down your fitness routine. Whether you’re hitting the gym, running outdoors, or enjoying seasonal activities like skiing, proper nutrition is essential to fuel your workouts and keep you energized. The right meals and snacks can help maintain stamina, support recovery, and optimize performance, even during the coldest months. Here’s how to fuel your body during winter workouts with energizing foods, along with meal and snack ideas to keep you on track with your fitness goals. Maintains Energy Levels Colder temperatures can increase your body’s energy needs as...
Heart-Healthy Foods for Valentine’s Day: Delicious Ways to Show Love Through Nutrition
Nicole Burbank
Valentine’s Day is often associated with indulgent chocolates and rich meals, but this special day is also a perfect opportunity to celebrate love through heart-healthy choices. Instead of focusing on heavy, calorie-laden treats, why not show love by preparing delicious, nutrient-packed meals and snacks that support your heart and overall well-being? Eating heart-healthy foods doesn’t mean sacrificing flavor. In fact, with the right ingredients, you can create meals that are as tasty as they are nourishing. Here’s how to celebrate Valentine’s Day with heart-healthy foods and ideas to make your meals truly special. Why Heart-Healthy Foods Matter Your heart...
Simple Strategies for Staying Nourished on Busy Days
Nicole Burbank
In today’s fast-paced world, finding time to prepare nutritious meals can feel like a challenge. Long work hours, family commitments, and an endless to-do list often lead to grabbing convenience foods or skipping meals altogether. However, staying nourished during even the busiest days is essential for maintaining your energy, focus, and overall well-being. With a little planning and a few smart strategies, you can fuel your body with nutrient-dense meals and snacks without sacrificing time or convenience. Here are simple strategies for staying nourished on busy days, along with tips on how fit-flavors can help make healthy eating easier. ...
The Role of Nutrient-Dense Foods in Supporting Overall Health
Nicole Burbank
In a world filled with fast food and processed snacks, focusing on nutrient-dense foods is one of the most effective ways to support overall health. Nutrient-dense foods are those that provide a high amount of vitamins, minerals, and other essential nutrients relative to their calorie content. By prioritizing these foods in your diet, you can boost energy levels, enhance immunity, and promote long-term wellness. Here’s why nutrient-dense foods matter and how you can incorporate them into your daily routine to nourish your body and mind. Nutrient-dense foods are the opposite of “empty calorie” foods, which provide little nutritional...
How Low-Calorie Diets Can Damage Your Metabolism, And How To Mend It
Distribution General Staff 🍏
This blog was written by Mindy Musselman, a registered dietitian, diabetes specialist and founder of Well My Way Nutrition. Schedule a visit with a registered dietitian at wellmyway.com What burns better? A fire that almost dies completely and you try to revive it with newspaper or a fire that is kept burning by adding wood regularly? Your metabolism is like this. When it’s barely fed and then given scraps to try and hang on, it’s inefficient. When it’s fed regularly with nutrient-dense foods, the body is more efficient at sending calories (energy) to the various body systems, like the brain...