The Cost of Skipping Meals
Steph Windes 🐈⬛
In the midst of busy lives, work responsibilities, and ever-changing schedules, it’s almost too easy to let a meal slip by. We've all had those mornings where before we know it, lunch has passed by with just a cup of coffee to hold us over. Skipping meals might seem harmless, or even productive, but it can actually do more harm than good. How Skipping Meals Impacts Your Health When you skip a meal—especially breakfast or lunch—you’re not just missing out on calories; you’re missing out on energy, focus, and blood sugar stability. Skipping meals can disrupt your body’s natural rhythm,...
Protein Goals: A Simple Guide to Reaching Your Daily Target
Stephanie Windes 🐈⬛
Let’s talk protein. It’s one of those buzzwords that’s everywhere nowadays—fitness plans, food labels, your friend’s meal-prep obsession. Why is protein such a big deal, and how much do you actually need? Let’s break it down. Why Protein Matters Protein is like your body’s right-hand man. It helps build and repair muscles, supports your immune system, and keeps your hair, skin, and nails strong and looking good. Protein also plays a key role in producing enzymes and hormones that help regulate various bodily functions, and it supports bone health and metabolism. Protein also keeps you feeling full longer, which is...
Intermittent Fasting: Is It Right for You?
Steph Windes 🐈⬛
Intermittent fasting isn't a traditional diet—it's more about when you eat than what you eat. The idea is to cycle between periods of eating and fasting. During the fasting window, you avoid food (and calorie-containing drinks), allowing your body to shift into a different metabolic state. Here are some common ways to do it: 12:12 Method: Fast for 12 hours, eat meals within a 12-hour period 14:10 Method: Fast for 14 hours, eat meals within a 10-hour period 16:8 Method: Fast for 16 hours, eat meals within an 8-hour period 20:4 Method: Fast for 20 hours, eat meals within a 4-hour...
Keto: Why It’s Not a One-Size-Fits-All Solution
Steph Windes 🐈⬛
The keto diet is everywhere right now—but is it right for everyone? Before you cut carbs and load up on fat, it’s important to understand what this diet really does and who it’s for. What Is the Keto Diet? The ketogenic diet is a very low-carb, high-fat diet designed to put your body into a metabolic state called ketosis. In ketosis, your body burns fat instead of carbohydrates for energy, producing ketones in the process. Ketones are an alternative fuel source made by the liver from fat, and they’re primarily used when glucose is in short supply (like during fasting...
Artificial Sweeteners: Friend or Foe?
Steph Windes 🐈⬛
Artificial sweeteners spark a lot of debate—some people avoid them like the plague, while others use them daily. So, where do they really stand when it comes to nutrition? While I can’t dive into every detail in this blog, let’s take a quick look at what they are—and what they’re not—especially from a nutrition standpoint. What Are Artificial Sweeteners? Artificial sweeteners are low- or zero-calorie sugar substitutes used to sweeten foods and drinks without adding the calories that come with regular sugar. Common artificial sweeteners include: Aspartame (Equal) Sucralose (Splenda) Saccharin (Sweet’N Low) Acesulfame potassium (Ace-K) Stevia (technically natural, but...
Glycemic Index and Load: Understanding Their Impact on Blood Sugar and Health
Stephanie Windes 🐈⬛
Introduction The glycemic index (GI) is a numerical scale that measures how much a particular food increases blood sugar levels and ranks them from 0 to 100. So, the lower a food’s glycemic index is, the slower it will raise blood sugar levels after being eaten. Whole, minimally processed foods tend to have a lower glycemic index because they contain more fiber and fat. The glycemic index can be a great tool–not just for diabetics–to maintain stable blood sugar levels and prevent spikes. Although the glycemic index is helpful, it definitely doesn’t show the whole picture. The GI tells how...
Balancing Act: The Importance of Omega-3 & Omega-6 Fatty Acids
Steph Windes 🐈⬛
Essential fatty acids are fats that our bodies can’t produce on their own, so we must get them through our diet. Omega-3 and omega-6 are the two main types, and while both are essential, finding the right balance between them is important for overall health. In this blog, we'll talk more about this balance and give some practical tips for maintaining it. Omega-3 fatty acids are found in foods like fatty fish, flaxseeds, chia seeds, and walnuts. They are well known for their anti-inflammatory properties and support heart health, brain function, and may help lower the risk of chronic disease....
Sleep Your Way to Better Health: The Connection Between Rest and Nutrition
Stephanie Windes 🐈⬛
When we talk about living a healthy lifestyle, diet and exercise are often the main focus. But there’s another major player that often gets overlooked: sleep. Good nutrition supports quality sleep, and quality sleep helps your body process and benefit from the nutrients you take in. There’s a strong connection between the two, and being mindful of it can support your overall health. How Poor Sleep Affects the Body Lack of sleep doesn’t just make you feel tired. It can disrupt your body’s internal systems in ways that affect your eating habits, metabolism, and energy levels. Hunger hormones become imbalanced. ...
Fiber: The Key to Better Digestion and Health
Stephanie Windes 🐈⬛
When it comes to nutrition, fiber doesn’t always get the spotlight it deserves. This often-overlooked nutrient plays a powerful role in keeping your digestive system happy and your overall health on track. In today’s fast-paced world, many of us fall short of getting enough fiber in our diets, which can have significant effects on our digestion and overall well-being. By focusing on incorporating more fiber-rich foods into your meals, you can give your body the support it needs. Fiber is found in plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. There are two main types: Soluble fiber,...
The Basics of Blood Sugar Regulation and How It Affects Your Health
Stephanie Windes 🐈⬛
When we think of blood sugar, diabetes often comes to mind. However, blood sugar regulation is crucial for everyone’s overall health, not just for those with diabetes. Maintaining steady blood sugar levels plays a key role in managing energy, mood, and even long-term health results. Here, we’ll dive into how blood sugar works, what causes spikes, and some tips to maintain steady levels throughout the day. What is Blood Sugar? Blood sugar refers to the amount of glucose in your bloodstream. Glucose is your body’s primary source of energy and it mainly comes from the food you eat—especially carbohydrates like...
Walk It Off: The Benefits of a Post-Meal Stroll
Stephanie Windes 🐈⬛
After a meal, it’s tempting to just relax and let your food settle. But instead of lounging on the couch, taking a quick walk could actually help your digestion, boost your energy, and even improve your mood. Here, we’ll explore why a post-meal stroll might just be one of the simplest, most effective habits for your health. Health Benefits of a Post-Meal Stroll Taking a walk after eating isn’t just a nice way to stretch your legs; it comes with a variety of health benefits that can help you feel your best. Improved Digestion Taking a light walk after eating...
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...