Nutrition Blog

Essentials to Men’s Health

Julia Barber

Happy National Men’s Health Week! Men’s Health Week is celebrated every year the week leading up to Father’s day. Men have been known to be notorious for putting their health and wellness on the back-burner, so we take this time to bring awareness to the importance of men’s health.

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Summer Menu

Julia Barber

Summer is here! Tis the season for sunshine, BBQ’s, pool parties, bright fresh fruits and veggies and a brand new menu. That’s right, our summer menu is here and ready to make its debut! 

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What 1200 Calories Looks Like

Julia Barber

Calorie counting has become beneficial for many people when it comes to weight loss and living a healthy lifestyle. While it may not be for everyone, tracking the amount of calories you take in daily can help you pinpoint eating patterns that you may need to modify to stay on track with your goals.

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5 Tips to Create a Healthy Environment

Julia Barber

What feelings come to mind when you walk past that growing pile of laundry or clutter in the corner? Anger? Guilt? Or do you just close your eyes and pretend not to see it? It has been scientifically proven that your environment has an effect on your mental and physical health.

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Prenatal Nutrition

Julia Barber

Calling all moms to be! It’s no secret that your body goes through a ton of changes during pregnancy. The morning sickness, fatigue, weight gain, backaches, and expanding belly tend to take the attention off the importance of a healthy diet during these next nine months.

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Healthy & Wholesome Green Bean Casserole Recipe

Jillian Tedesco

Why trade flavor for health when you can have both? Spoiler alert: this recipe doesn’t call for fried onions or cream of mushroom soup. It takes longer to make, but it’s the wholesome, from-scratch way we do things at fit-flavors. In a prepared meal, a chef does all the prepping and cooking for you. In this recipe, you get a glimpse into what it takes to make something both healthy and delicious.

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What To Eat Before & After Your Workouts

Julia Barber

Not eating enough before working out can hinder your performance and leave you feeling dizzy, lightheaded, nauseous, and tired. Failing to fuel back up after a workout can leave your body unable to properly recover, cause extreme fatigue, and possibly low blood sugar. So what should you eat before and after your workouts?

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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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