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.
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):
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.
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!
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.
![How To Blanch Veggies [Video]](http://fit-flavors.com/cdn/shop/articles/FallMenu21angle-9836_1024x1024.jpg?v=1637775551)
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.
![How To Make Your Own Garlic & Herb Marinade For Chicken, Steak, Fish, Veggies [Video]](http://fit-flavors.com/cdn/shop/articles/Smoked-Steak-_-Potatoes_Plated_OVERHEAD_1024x1024.png?v=1558477493)
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.
![Simple Oil & Vinaigrette Salad Dressing Recipe [Video]](http://fit-flavors.com/cdn/shop/articles/Kale-Salmon-Salad_1024x1024.png?v=1558477175)
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.
![No-Bake Homemade Chewy Protein Granola Bar Recipe [Video]](http://fit-flavors.com/cdn/shop/articles/8_SN_2_Jillian_s-Peanut-Butter-Bar_GF-DF-VG_1024x1024.png?v=1558477271)
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.
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.
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.
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.
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.
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.
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.
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.
![Portion Control: Fit Plate [Infographic]](http://fit-flavors.com/cdn/shop/articles/IMG_6008_1024x1024.JPG?v=1502729618)
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...