Nutrition Blog

Grilled BBQ Chicken with Veggie Skewers Recipe

Jillian Tedesco

This recipe is a great way to enjoy BBQ and keep it lean! Chicken is one of the leanest protein options available (given that you choose skinless chicken breast). With the right marinade and when cooked properly on the grill, chicken can be tender, juicy and delicious. 

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5 Tips To Get Your Kids To Eat Healthier 

Julia Barber

Many parents worry whether or not their kids are getting the proper nutrients and struggle to get their little ones to eat healthy. What we feed our kids is important and has a huge impact on their physical, mental, and emotional health. 

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Quick & Easy Avocado Toast Recipe

Jillian Tedesco

Every time I make this meal, I think to myself, why don’t I make this more often? It takes about 8-10 minutes to make this fancy little breakfast. fit-flavors’s licensed and registered dietitian, Allison Lesko RD LD, spoils me each time we hang out at her place and makes me this. It's affordable, easy and sure to please. This meal is balanced with complex carbs, heart healthy fats and lean protein. Plus, if you opt for sprouted bread you will receive more vitamins and minerals.

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Fight High Blood Pressure With A Healthy Diet

Julia Barber

Over time, undetected or uncontrolled high blood pressure increases the risk of serious complications such as heart attack, stroke, kidney failure, heart failure, and vision loss. A huge factor that is completely within your control is your diet--choose foods that are naturally low in sodium like fruits and vegetables, whole grains, lean proteins, and heart healthy fats.

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What To Eat For Gut Health

Julia Barber

Bacterial imbalance in your gut could present itself as unintentional weight changes, digestive issues such as irritable bowel syndrome, constipation, and heartburn, sluggishness, rashes, sleep issues, and sugar cravings. 

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Combat Stress With A Healthy Diet

Julia Barber

When we think about ways to relieve stress, most often we think of yoga poses, breathing exercises, intense workouts or maybe meditation. While all of these are great stress relievers, a healthy diet is often overlooked. Eating a healthy diet can reduce the negative effects that stress has on the body. It can combat the impact of stress by strengthening the immune system, lowering blood pressure, stabilizing blood sugars, and managing your weight. 

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Increase Energy With These Foods

Julia Barber

The quality and types of foods you choose are important because some foods contain nutrients that can increase your energy levels. Alternately, there are also foods that can contribute to your low energy levels. Simple carbohydrates and added sugars have been known to spike blood sugar levels and lead to a “crashing” effect.

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Immunity Boosting Strawberry Spinach Salad Recipe

Jillian Tedesco

This salad is full of nutrients and immunity boosting ingredients!  Anytime you make a salad there are no strict rules. I think sometimes with recipes there can be anxiety around making the dish perfect and following a recipe as closely as possible. Heck, I still feel that way sometimes. If you want to swap an ingredient, or add more or less of something to your liking, do it--you will love this salad even more!   Ingredients Salad Yields 4 servings Prep time: 10 minutes 1 bag of pre-washed spinach 12 oz cooked chicken breast (I used fit-flavors Pure Protein - Herb...

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Diabetic Friendly Foods

Julia Barber

Healthy eating is a huge factor when managing diabetes. In some cases, with the guidance of a Doctor or Registered Dietitian, changing your diet may be enough to control the disease completely and prevent a delay in other health problems caused by diabetes. A healthy lifestyle can keep your blood sugar levels, blood pressure, and cholesterol in your target range.

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5 Foods to Reduce Inflammation

Julia Barber

Studies have shown that a healthy diet that includes anti-inflammatory foods can fight inflammation. An anti-inflammatory diet consists of fruits and vegetables, whole grains, omega-3 fatty acids, lean proteins, antioxidants, and healthy fats. This diet limits the consumption of excessive sugar, red meats, processed foods, and alcohol. 

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5 Fruit Myths

Julia Barber

Are you consuming your recommended amount of fruit daily? If so, great! We’re proud of you and keep it up! If not, what’s stopping you? Are you worried about all of the sugar in fruit? Are you trying to limit carbs? Diabetic? Whatever the reason, we’re here to make sure that you don’t fall victim to these myths and don’t let fruit intimidate you anymore. 

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To Cheat Meal or Not To Cheat Meal

Julia Barber

This reward based strategy has always been pretty popular and it is gaining more and more popularity as it makes its way to mainstream diet culture. Some think that allowing yourself occasional periods of indulgence will make you more likely to stick to your diet after getting your “fix”. Others argue that getting off track of your diet for even one meal could ruin your dedication and progress. So, to cheat meal or not to cheat meal?

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How & Why To Use Bulk Items

Jillian Tedesco

I used to think bulk items were for people who wanted to gain muscle mass--that was before a busy lifestyle with work and kids. Today, I am a huge consumer of bulk items from fit-flavors for the ease it brings my family, and how it helps our healthy lifestyle.

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Natural Sweeteners

Allison Lesko RD LD

We believe in moderation of all foods in order to sustainably adhere to a healthy way of life. Just like all other carbohydrates, we need them to live, but not all are created equal. Sugars, or carbohydrates, are essential for energy, such as brain function needed to focus during work and fuel to power through exercise. There are so many options to sweeten foods and it’s hard to know what’s healthiest.

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5 Tips: Eating For Weight Loss

Julia Barber

There are many different ways you can eat to lose weight fast. As tempting as some of these diets are, most of them are likely to leave you hungry, unsatisfied, and eventually right back where you started. In order to lose weight and keep it off you have to commit to making your efforts and the foods you eat a lifestyle.

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Clean Eating

Julia Barber

You’ve probably heard of the term “clean eating,” but do you know what it actually means to eat clean? It can be a pretty broad term that everyone has their own personal version of. Let's discuss what clean eating means to us here at fit-flavors. 

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How to Read Nutrition Facts & Ingredient Lists

Julia Barber

Do you ever wonder if the food you’re eating is actually good for you or does it just appear to be good for you? Understanding how to read food labels can be confusing at first, but it is a necessary skill to have if you want to improve your overall health and live a healthy lifestyle.

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7 Swaps for Healthier Eating

Julia Barber

Living a healthy lifestyle shouldn’t mean that you have to cut out the foods that you love. No sweets? Where’s the fun in that? Eating should always be enjoyable and it can be even when you’re trying to watch what you eat. All you have to do is implement some healthy ingredient swaps!

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Misleading Food Claims

Jillian Tedesco

Years ago when I would go grocery shopping I fell victim to the words and promising statements on food labels. I would read them with a smile on my face, believing I was making a choice that would help me lose weight and reach my health goals. Misled by buzzwords and claims, I didn’t truly know what they meant. I used to fall for sugar free claims--that was the buzzword that got me each time.

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Low Sodium Items

Nikki Ownby

Here are the current menu items at fit-flavors in order of lowest sodium to help you easily follow your eating plan and determine what meals best fit your healthy lifestyle. 

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