Nutrition Blog

How to Build A Healthy Relationship With Food

Allison Lesko RD LD

Imagine ordering a big juicy cheeseburger at the restaurant you’ve been craving just to find yourself feeling guilty for that decision the rest of the day. If you’re reading this, you probably have a love for food - but we all can admit, it’s not always the easiest relationship to manage.

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How to Find Balance in Your Life

Jillian Tedesco

Do you ever hear people say I need balance, or on the other end of the spectrum, balance is not realistic? Think to yourself: what does balance even mean or look like to you? Why would you want balance in your life?

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How to Create & Find Healthy Sauces

Jillian Tedesco

A healthy sauce is one with ingredients your body can easily digest, as well as ones that are not high in sugars, saturated fats and salt. These things do not help when it comes to weight loss/management.  Almost everything is fine in moderation, but if you want to enjoy delicious food more often, healthier sauces are going to be key.

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Jillian's Healthier Margarita

Jillian Tedesco

While no alcohol is truly healthy, responsibly enjoying an adult beverage in moderation isn't all bad as part of a balanced, healthy lifestyle. Tequila, for example, has been shown to have the following properties when consumed in small amounts (1-2 servings):

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Why You Should Eat More Pineapple

Julia Barber

With so many micronutrients, pineapples have many health benefits. The largest benefit is vitamin C--an essential dietary component since we cannot make it ourselves. Vitamin C is required for the production of collagen and certain neurotransmitters, it’s involved in protein metabolism and is important for connective tissue and wound healing.

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How to Create A Flavor Profile

Jillian Tedesco

...this dish was poppin’ with flavors from the balance of ingredients, spices, and sauces--creamy tomato puree, bright citrus salsa, aromatic cilantro marinade, flakey grilled fish, spicy Spanish rice. I think we all can agree this is why we go out to eat and don’t cook at home. We like food that tastes good and leave the hard work to the chefs. Or, is this something we can experience in our homes and with our skills? Let me explain what a flavor profile is and walk you through how you CAN make a chef inspired dish at home!

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A Quick History of Waffles

Julia Barber

Imagine this...a small, crisp batter cake, baked in between two shallow metal pans hinged together, filling the room with the smell of warm maple. Waffles! We’re talking about waffles! The traditional toasty breakfast treat that we love to top with syrup or fresh fruit, mix with chocolate chips, and even serve alongside some crispy chicken. 

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Weight Watcher's Freestyle Points - Summer, 2019

Nikki Ownby

Here are the Weight Watcher's Freestyle Points for all of the Summer 2019 menu items at fit-flavors.

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How To Blanch Veggies [Video]

Jillian Tedesco

A food, usually a vegetable, is scalded in boiling water, removed after a brief, timed interval, and finally shocked--plunged into iced water or placed under cold running water to halt the cooking process. When you shock, it stops the cooking immediately, cools the veg down and keeps bright green color. If you don't shock, your veggies will continue to cook and will be more likely to be mushy when you reheat them and/or turn that army green color. 

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How To Make Your Own Garlic & Herb Marinade For Chicken, Steak, Fish, Veggies [Video]

Jillian Tedesco

Watch this quick video and learn how to make a fresh garlic and herb marinade at home for chicken, steak, fish, or even veggies!  Why do we marinate? Anytime you marinate a protein before cooking you get so much more flavor than without the marinade. 

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Simple Oil & Vinaigrette Salad Dressing Recipe [Video]

Jillian Tedesco

This dressing will last for a couple weeks in the fridge and is super convenient to have on hand. It's great when you're entertaining guests or just for yourself, especially if you love having a fresh salad with dinner.

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No-Bake Homemade Chewy Protein Granola Bar Recipe [Video]

Jillian Tedesco

These no-bake protein granola bars are perfect for busy adults and kids. Grab one for breakfast when you’re walking out the door or keep one wrapped in your bag so you’re always prepared with a healthy snack.

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How to Sustainably Boost Your Metabolism [Video]

Jillian Tedesco

Overall, the Wheel of Metabolism is like a hamster wheel, in that the hamster is your metabolism. Every time you eat a meal, you add a peg on the wheel. In the analogy, the hamster has more opportunities to run. Thus, your metabolism has more opportunities to perform work and with consistency over time becomes more efficient at using food as fuel. 

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7 Tips to Keep the Holidays Healthy

Allison Lesko RD LD

You have to run out last minute to get that one certain pair of boots for your niece but oh, wait, you also are responsible for cooking the entire family dinner.  On top of that, you’re making a LOT of decisions about food. There’s a pie lurking around every corner! Naturally, weight gain is very common this time of year, making it troublesome to stick to your healthy routine.

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What Is Whey Protein Powder?

Allison Lesko RD LD

Whey protein powder is a dehydrated form of protein that can be mixed with water or other liquids to make shakes, smoothies, or other foods such as protein pancakes. Protein powder is intended to act as a convenient, portable, and protein-rich food source. Specifically, whey protein is derived from cow’s milk and, as with all animal sources of protein, has a complete amino acid profile.

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What is Gluten?

Allison Lesko RD LD

In recent years, gluten has gained a lot of attention in popular media. From gluten-driven weight gain to celiac disease, in this article I answer everything you need to know about gluten so you can feel confident making healthy choices in your everyday life. 

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Are Carbohydrates Bad?

Allison Lesko RD LD

Carbs have been a topic of much debate. Carbs are not bad and they do not make you fat--you just have to be sure you're eating the right kind of carbs in appropriate portions. I cover everything you need to know about carbs in this article. 

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What Is A Ketogenic Diet?

Allison Lesko RD LD

A ketogenic (keto) diet is a very high fat, low carb, and moderate protein diet. It has many medical benefits for children with epilepsy, and some people follow a keto diet for its potential weight loss benefits.

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What is Stevia?

Allison Lesko RD LD

Stevia: the sweet, plant-derived sugar substitute that's causing a debate in the nutrition world. In this article, I break down everything you need to know about stevia so you can feel confident making nutrition choices on your own. 

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How to Stop Emotional Eating

Allison Lesko RD LD

Have you ever felt down/stressed about a situation and found yourself turning to food… or even super excited and accomplished…and celebrated with food? If so, you have experienced emotional eating. This is extremely common and often is a large obstacle in implementing/maintaining a healthy lifestyle.

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