blog de nutrición

Inflammation is a natural response by the body to injury or infection, designed to promote healing. However, when inflammation becomes chronic, it can contribute to a range of health issues, including heart disease, diabetes, and autoimmune disorders. While there are many factors that influence inflammation, nutrition plays a significant role in either exacerbating or reducing it.  By making mindful choices about what you eat, you can help manage inflammation, support overall health, and improve your quality of life. Here’s how nutrition impacts inflammation, along with key foods to reduce or avoid.  Understanding Inflammation and Its Role in the Body  Inflammation...

Creating a food plan is one of the most effective ways to set yourself up for success in achieving your health and wellness goals. Whether you want to maintain steady energy levels, improve your eating habits, or simply feel more in control of your meals, planning ahead ensures you stay on track. A well-thought-out food plan saves time, reduces stress, and supports a balanced, nutritious diet. Here’s why a food plan matters and how you can create one that works for your lifestyle.  The Benefits of Having a Food Plan  Reduces Decision Fatigue Making decisions about meals every day can be...

Losing weight doesn’t have to mean quick fixes and feeling hungry all the time. Instead, focus on creating lasting lifestyle changes. If you're ready to see results and keep them, here’s how to get started: 1. Go for Gradual Progress Forget crash diets! Aim to lose 0.5–1 lb per week. This steady pace helps prevent muscle loss, dehydration, and metabolism slowdowns. A calorie deficit of about 500 per day works best—no extreme cutting required! 2. Tweak Your Eating Habits Portion control: Eat smaller portions to avoid overindulging. Quality choices: Stick to whole, nutrient-packed foods instead of processed ones. Meal prep:...

When it comes to optimizing your overall well-being, building balanced meals is key. A thoughtfully crafted plate can help stabilize blood sugar levels, support digestive health, and provide steady energy throughout the day. Whether you're navigating a busy schedule or focusing on improving your long-term health, understanding how to create meals that balance macronutrients and prioritize gut health is essential. Here’s how to design meals that keep your blood sugar and digestion in check, while making healthy eating easy and delicious.  The Importance of Balanced Meals for Blood Sugar and Digestion  Blood sugar regulation and digestive health are deeply interconnected....

Desserts are often seen as indulgent treats, loaded with sugar and fat but lacking in nutritional value. However, with a little creativity, desserts can be both satisfying and nourishing. One of the simplest ways to make your favorite treats healthier is by adding protein. Not only does this enhance the nutritional profile of your dessert, but it also helps balance blood sugar levels, curb cravings, and keep you feeling full longer. Here’s why adding protein to your desserts is a game-changer and some tips on how to do it.  Why Protein in Desserts Matters  Balances Blood Sugar Levels Traditional desserts, such...

The holiday season is a time for gathering, celebrating, and indulging in festive treats. But for those looking to celebrate without alcohol, mocktails offer a refreshing, delicious, and often healthier alternative. Winter mocktails are perfect for entertaining guests, adding a seasonal flair to your menu, or simply enjoying a special drink that doesn’t compromise your health goals.  With nutrient-rich ingredients like fresh fruits, herbs, and spices, these non-alcoholic beverages are not only tasty but can also provide a boost of antioxidants and vitamins. Here’s why mocktails are a great addition to your winter celebrations and a few festive recipes to...

As we strive for better health, incorporating more whole foods into our diets is one of the most effective ways to nourish our bodies. Whole foods—unprocessed, unrefined, and nutrient-dense—are packed with vitamins, minerals, fiber, and natural antioxidants. Making the switch to whole foods doesn’t have to be overwhelming; with a few simple strategies, you can make wholesome eating a sustainable part of your lifestyle. Here’s how to start adding more whole foods to your diet for improved energy, vitality, and well-being.  Start Small with Easy Swaps  Transitioning to a whole-foods-based diet doesn’t mean you have to overhaul your entire meal...

Winter is the season for comfort foods, and as the temperature drops, it’s natural to crave warming, hearty meals. A nourishing winter meal plan can keep you feeling cozy and energized, while providing the nutrients needed to stay healthy during the colder months. With the right ingredients, you can enjoy satisfying meals that support your health goals and fit seamlessly into your busy schedule. Here’s how to create a winter meal plan that’s both cozy and nutritious.  Start with Warming, Seasonal Ingredients  Winter brings a variety of delicious and nutrient-dense produce that is ideal for cozy meals. Jillian, founder of...

The holidays are a wonderful time, but between family gatherings, gift shopping, and social events, it’s easy for nutrition to take a backseat. Meal prep can help you stay organized, nourished, and on track with your wellness goals, even during the busy holiday season. By planning ahead, you’ll save time, reduce stress, and ensure you have healthy meals and snacks at your fingertips.  Plan Your Meals in Advance  Creating a plan for the holiday season is the first step to successful meal prep. Start by outlining your weekly schedule, noting any holiday gatherings, work parties, or travel plans. Identify days...

Holiday travel is exciting, but it can disrupt our healthy routines, making it easy to reach for processed snacks high in sugar and unhealthy fats. However, with a bit of planning, you can have nutritious snacks on hand that keep you feeling energized and satisfied during long journeys. Here are some smart snacking ideas to help you stay nourished on the go, so you can enjoy your travels without compromising your health goals.  Plan Ahead for Success  When preparing for holiday travel, it’s essential to plan your snacks as you would your meals. Packing wholesome snacks ensures you’re ready for...

The holiday season is a time for family gatherings, joy, and, often, indulgent meals. While it’s wonderful to celebrate, it’s also easy to stray from healthy habits, leaving many people feeling sluggish by New Year’s. Creating holiday traditions that focus on wellness allows you to enjoy the season while keeping your health on track. Let’s explore some ways to incorporate wellness into your celebrations without sacrificing holiday cheer.  Start the Day with a Healthy Tradition  Beginning the day with a wellness-focused tradition can set a positive tone for the rest of the day. Starting with a balanced, nutrient-dense breakfast provides...

The holiday season is a joyful time, but it also brings cold weather, more indoor gatherings, and sometimes stress—all factors that can impact our immune systems. Fortunately, a well-rounded, nutrient-dense diet can help strengthen immunity and support overall health. By incorporating immune-boosting foods, you can stay healthier throughout the festivities and beyond. Let’s explore some of the best foods for immune health and how fit-flavors can make it easier to prioritize nutrition this holiday season.  Vitamin C-Rich Foods  Vitamin C is essential for immune support as it promotes the production of white blood cells, which help defend against infections. Foods rich...

The holidays are filled with family, joy, and indulgent foods that can sometimes derail our health goals but that doesn't mean you have to miss out on holiday comfort foods! With some healthy swaps, you can enjoy your favorite seasonal dishes while nourishing your body. Here are some simple, nutrient-dense swaps for popular holiday recipes that let you savor the season while keeping wellness in mind.  Mashed Potatoes: Cauliflower Mash  Mashed potatoes are a holiday staple, but they can be high in calories and carbs. Instead, try a cauliflower mash. Cauliflower is lower in carbs and rich in fiber, Vitamin C, and...

While indulging in a few Halloween treats can be fun, the reality is that most commercial candies are packed with refined sugar, artificial ingredients, and unhealthy fats. These ingredients can lead to a quick spike in energy followed by a sugar crash, leaving you feeling fatigued, irritable, and craving more sugar. Over time, these sugary treats can take a toll on your overall health, contributing to issues like weight gain, insulin resistance, and poor dental health.  But Halloween doesn’t have to be a nutritional nightmare. By making some healthier candy alternatives, you can enjoy the holiday without sabotaging your wellness...

Root vegetables are the unsung heroes of the fall and winter months. These hearty vegetables grow underground, storing nutrients in their roots to survive the colder seasons. This natural resilience makes them perfect for your autumn and winter meals, as they are packed with essential nutrients that can keep your body fueled during colder months.  One of the main reasons root vegetables are so popular in the fall is their ability to offer comfort and warmth when cooked. Their dense textures and slightly sweet or earthy flavors make them ideal for roasting, mashing, or adding to soups and stews—delivering a...

As the fall and winter months settle in, it’s common to feel a change in energy levels. With less daylight and colder temperatures, our bodies naturally respond by slowing down, often craving more sleep and comfort foods. The foods you eat during these months can end up having a major impact on how your body manages and produces energy.  Nutrition plays a crucial role in supporting energy levels all year round, but especially during fall and winter when your body requires a steady supply of nutrients to keep going strong. By incorporating the right mix of complex carbohydrates, healthy fats,...

As we move into fall, there’s a natural shift in the types of foods we crave. The lighter, cooler meals of summer give way to hearty, warming dishes. It’s also a time when nature provides us with a variety of herbs and spices that complement the season’s harvest. These ingredients are more than just flavor enhancers; they are nutritional powerhouses that can boost your overall health.  Fall herbs and spices are especially rich in compounds that help your body transition to cooler weather. They contain antioxidants, anti-inflammatory properties, and immune-boosting benefits that can help you stay healthy throughout the season....

Plan Balanced Meals: Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Ensure each meal has the right balance of macronutrients: protein, fat, and carbohydrates. Teach them about different food groups and the benefits of healthy eating. Protein builds muscle, carbohydrates are our #1 energy souce for exercise and brain fuel, healthy fats help our bodies hair, skin and nails grow and balance our hormones.  Involve the Kids: Let children help with meal planning and preparation. If you make a menu for the week, ask them what dish they want to eat. If it’s not healthy,...

Fermentation is one of the most ancient food preservation techniques, dating back thousands of years. This time-honored process has been used by cultures across the globe to enhance food's shelf life, flavor, and nutritional value.   Today, fermented foods are making a major comeback in modern nutrition for their wide-ranging health benefits. From kombucha to sauerkraut, fermented foods offer more than just tangy flavors—they are packed with probiotics and nutrients that are vital for gut health, immune support, and overall well-being.  In this blog, we’ll explore how fermentation transforms simple ingredients into gut-healthy superfoods that can boost your digestion, improve immunity,...

Packing school lunches can be a challenge, especially when trying to balance taste, nutrition, and convenience. Fit-flavors comes in clutch, eliminating all 3 challenges! This guide will help you create a weekly lunch plan that ensures your kids get the essential nutrients they need while enjoying their meals, and it’s quick. FAST Thermos-Packed Lunch Ideas Using a thermos to pack hot lunches is a great way to offer variety and warmth to your child’s lunch. Fit-flavors Muscle Maker Chicken Bowl: Ingredients: ½ of a Muscle Maker meal (diced chicken, basmati rice) Tip: Add small pieces of raw broccoli for micronutrients...