Nutrition Blog

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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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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Q&A: 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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8 Reasons Why You Should Try Tracking Your Food

Allison Lesko RD LD

Did you know that 88% of people who track their intake on applications such as My Fitness Pal for (just) 7 days lose weight? Regardless of if you want to lose weight, tone up, or just get healthy, tracking your food provides priceless insight into your starting point, areas for improvement, and ensuring progress over time.

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Everything You Need to Know About Macronutrients

Allison Lesko RD LD

Macronutrients are just that...macro, meaning large. They are the large nutrients that make up our food and that our bodies need each day for energy. The other type of nutrient is a micronutrient, micro referring to small nutrients we need each day, including vitamins and minerals in our food.

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Portion Control: Fit Plate [Infographic]

Allison Lesko

Typically when you go out to eat at a restaurant, portions are out of this world. Meals are usually dense with carbs and fats, and lack a balance of lean protein and fresh fruits and veggies. Use our Fit Plate to make sure you’re getting a balanced meal. Your plate should be approximately 1/4 complex carbohydrates, 1/4 lean protein, and 1/2 fresh fruits and vegetables along with 1-2 tablespoons of healthy fat.     Allison is the Licensed and Registered Dietitian at fit-flavors. She strongly believes we should have positive experiences at mealtimes and truly enjoy the food we eat. Allison...

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