Lemon Ginger Turmeric “Detox” Tea

 

This flat-belly, inflammation and toxin-fighting drink is one of our faves—especially after we haven’t gotten a good night’s rest and feel especially stressed or rundown.    And while this twin sister team of registered dietitians and personal trainers originally started making elixirs like this when we created our Cucumber Blueberry Water Flush, our Lemon Ginger Detox drink and our Vitamin C Infused “Detox” Water

for you and for our clients who were requesting more drinks like this after experiencing the positive benefits, these hot numbers have become our besties as well!

If you’ve tried them, you know it’s no secret that these bevvies help to prevent hunger and overeating, squash cravings, beat the bloat and flood the body with nutrients that  help combat the damage caused by a poor diet, alcohol, daily stress and from everyday living.  They’ve become so important in the success of our clients that we’ve even included them as an important part in our 21-Day Body RebootTM,  our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend!

They immediately help to get your mind and body back on the healthy track.  We call them Clean-ToxTM drinks because they work especially well in helping the body in its’ natural detox process as you eat, wholesome, “clean” (aka, unprocessed) food. And although your body is equipped to detox and cleanse itself naturally, certain health-promoting foods and drinks, like this one, can be monumental when it comes to assisting in its process.

 

Why are we obsessed with this flat-belly number?

The chance to combine two of the most powerful anti-inflammatory ingredients?! Sign us up! 🙂

 

Less inflammation= a calmer body on the inside, less stomach distress, less bloat.

YUM!  A little sweet, a little spicy… you’ll want to keep drinking.  You’ll also hydrate as you get water:

 

This pic below shows how I made it to place in the tea strainer with fresh turmeric.   You are seeing both the ginger and turmeric grated. You’ll see directions for whichever you choose to use–fresh or powdered turmeric below.  Who’s got your back and belly, baby?! Us 🙂

 

The water: Water washes bloating sodium and waste from your body, preserving your kidneys and intestines, keeping them in better condition. And water helps the body to run at its’ best since every process in the body relies on water.

The ginger: (Yes, I, Lyssie, confess that I’m ginger-obsessed and it somehow finds its way to most of my home-cooked dinners— au revoir bloat and damage from toxins!). Ginger contains antioxidant and anti-inflammatory components.

  • When you overindulge in food and drinks and your intestinal tract is acting out in response, i.e.–you’re feeling bloated and your tummy is full of discomfort, ginger is great!
  • It helps to ease stomach and intestinal discomfort and settles your insides so they can start calming down, repairing, de-puffing, rebooting and rinsing the bloat.
  • Your body responds to poor food choices and toxins with inflammation. Chronic inflammation causes damage to tissues in the body and it speeds the aging process. Preventing that inflammation means not only will you be less inflamed inside and have less stomach distress, but you’ll also be healthier in the long haul!

Turmeric: (another recent obsession for Lyssie—after discovering its’ anti-inflammatory benefits help her sinuses during the seasonal allergies she got for the first time in NYC–she even sprinkles it on some foods she eats with her hands, like kale chips and turnip fries (although she has to be careful because the orange color of the turmeric [powerful antioxidants] colors her nails–oy!) This is one of the most potent healers; it protects the cells from harmful free-radicals.  If you’ve overdone it with a poor diet, this is one way to help nurse your body back to health!

 

This pic below is the ginger root and turmeric root, just hanging, before I grated them. 😉  Once you peel the skin of the turmeric it looks like a baby carrot!

Lemon: helps to promote the activity of a liver enzyme that converts harmful, toxic substances to less harsh chemicals (via the liver through a compound called d-limonene.). The vitamin C in lemon is a potent antioxidant that mops up free radicals from environmental toxins, stress, alcohol, fatty foods and other toxins and helps to prevent them from damaging your body.  Vitamin C also keeps the skin radiant and youthful by helping to boost levels of collagen, which helps to keep the skin elastic.

Lemon Ginger Turmeric “Detox” Tea

You can reserve the “tea” in the strainer for several uses.  Feel free to add a sprinkle of cinnamon or cayenne for an additional boost.

Start with this simple combo for 1 serving:

Ingredients:

8 ounces water

1 tbsp. grated ginger

1 tbsp grated turmeric (*alternatively 1 tsp ground turmeric)

Juice from fresh lemon

Directions:

  1. Boil water.
  2. Place grated ginger and turmeric in tea strainer** and place inside a coffee mug. Pour boiling water in and let steep for several minutes.
  3. Remove strainer and reserve for second cup of tea. Squeeze several squirts of lemon in mug and enjoy! Note: You can reserve the tea in the strainer for several uses.

*If using ground turmeric, place in the mug when you add the strainer with grated ginger, add the warm water and stir until no lumps.

**If you don’t have a tea strainer, you can place the grated ginger and turmeric in the cup loosely and strain before drinking.

Nutrition Facts per 8 ounce serving:  2 Calories

Lemon Ginger Turmeric “Detox” Tea
 
Author:
Serves: 1 serving
Ingredients
  • You can reserve the “tea” in the strainer for several uses. Feel free to add a sprinkle of cinnamon or cayenne for an additional boost.
  • Start with this simple combo for 1 serving:
  • Ingredients:
  • 8 ounces water
  • 1 tbsp. grated ginger
  • 1 tbsp grated turmeric (*alternatively 1 tsp ground turmeric)
  • Juice from fresh lemon
Instructions
  1. Directions:
  2. Boil water.
  3. Place grated ginger and turmeric in tea strainer** and place inside a coffee mug. Pour boiling water in and let steep for several minutes.
  4. Remove strainer and reserve for second cup of tea. Squeeze several squirts of lemon in mug and enjoy! Note: You can reserve the tea in the strainer for several uses.
  5. *If using ground turmeric, place in the mug when you add the strainer with grated ginger, add the warm water and stir until no lumps.
  6. **If you don’t have a tea strainer, you can place the grated ginger and turmeric in the cup loosely and strain before drinking.
Nutrition Information
Serving size: 1 cup Calories: 2

Parmesan Eggs in a Bell Pepper Ring & A Chance to Win $5,000 from Eggland’s Best

We’re creatures of habit in every sense of the word.  We’d be happy as clams eating our favorite foods every day of the week.  However, the registered dietitians in us know that in order to benefit health the most, it’s important to vary the diet (and the foodies in us are thankful for this too!) to get the most nutrients.  Despite this, we can’t resist but to eat a couple of foods that we love so much every day.  For example, Tammy is so obsessed with bell peppers that she preps them every night so she can have them ready-to-go the next day—and she even carries bags of them with her when she travels (yep, she’s one sick bird 😉 ).  And then there are eggs, sardines, yogurt and apples, that between the two of us, we eat them daily–and any excuse to marry any combination of these foods, count us in!  So with our latest easy-to-make egg breakfast/ brunch/ lunch creation, which we whipped up in honor of the latest awesome contest from Eggland’s Best, we couldn’t help but include our pepper bestie alongside another nutrient-packed fave of ours, Eggland’s Best eggs.

So before we get to all of the health benefits you’ll find in this recipe, we first want to share with you a way that you can win $5,000 (you’re welcome! 🙂 ).  Yes, Eggland’s Best is at it again, they’ve created yet another fun contest (one of the many reasons why we love being paid spokespeople for them– they’re always doing the coolest things aside from having a nutritional superior egg!).

Here are the deets:

Eggland’s Best (EB) is searching for the most passionate EB fan, who also happens to have an eye for taking beautiful photos of their delicious & healthy Eggland’s Best dishes!  EB is tapping into the “foodtography” trend and inviting fans to submit their best original “foodie” photos by April 12, 2017 for a chance to win $5,000 and a year’s supply of EB eggs!

To enter, EB fans can visit egglandsbest.com/foodtography and submit two mouthwatering photos of their favorite EB dishes.  All dishes must include at least two whole Eggland’s Best eggs and can be entered into one of four categories: breakfast/brunch, appetizer, main course, or dessert.  Fans may enter once in each of the categories. 

Each semi-finalist will be awarded $1,000 and a year supply of EB eggs, and the Grand Prize winner will receive $5,000 and a year supply of EB eggs!

Is that you we see with a gorgeous photo of your delicious EB dish and a newly heavy wallet?! 🙂

 

 

Check out this recipe we whipped up in honor of Eggland’s Best super fun contest–and all of it’s health benefits!

This take on  “eggs in a basket” is one of our faves because it adds a variety of colors to our plate and a punch of flavor. If you’ve read our other blogs, it’s not a shocker that we’re gonna try to pack in veggies where we can, so this is no exception!

Here are a few of the stars of the dish:

Bell peppers pack a punch in the vitamin C department, so hello supple skin (vitamin C is needed for collagen formation) and boosted immunity.  They also are rich in phytonutrients that help to mop up free radicals and prevent them from harming the body.

Eggs are rich in protein and are great for your eyes, thanks to their lutein and zeaxanthin, which help to protect the retina.  We used Eggland’s Best eggs because they have 38% more lutein than ordinary eggs– as well as double the omegas and 5 times more vitamin D.  Plus, we love the company and work with them :).

This simple dish takes just a few moments to whip up and can even be prepped ahead of time by chopping the kale and bell pepper rings and keeping them in the fridge so you can just grab on busy days!

 

 

 

Parmesan Eggs in a Bell Pepper Ring

Serves 1

Ingredients

2 eggs (we use Eggland’s Best because they have 25% less saturated fat compared to ordinary eggs)

1 bell pepper (red, yellow, or orange)

1 tbsp. Parmesan cheese, we used shaved

1 green onion (green part only)

1 slice whole grain bread

Olive oil (in a spray bottle; spritzed)

1 cup shredded kale

Salt  to taste

Pepper to taste

Direction

  1. Slice the bell pepper to make ½” rings or larger. The larger the better because there’s less of a chance the egg will run over (if it runs over, no biggie—it’s just as delicious!)
  2. Spritz a little olive oil in your skillet and place one of the bell pepper rings in the pan for a minute.
  1. Crack the two eggs into the center of the bell pepper ring. Lightly sprinkle with salt and pepper, to your taste.
  1. Cook the eggs and bell pepper ring on one side until the eggs begin to firm up.
  1. How you proceed is up to how you like your eggs: If you like your eggs over easy/medium or fried, gently flip the egg and bell pepper ring and continue to cook until the egg is to your liking.
  1. Once you remove the bell pepper and egg, toast your bread. While it’s toasting, toss your kale into your already warmed pan with a spritz of olive oil, some salt and pepper to taste, and sauté.
  1. Place eggs and bell pepper on top of toast, sprinkle with shaved parmesan cheese & green onion.
  2. Serve with a side of sautéed kale.

Nutrition Facts Per Serving:  302 Calories; 20 g carbs; 16 g fat; 5 g saturated fat; 20 g protein; 310 mg sodium; 5 g fiber

The Nutrition Twins are spokespeople for Eggland’s Best.

Looking for more healthy recipes?  Please feel free to search this site!  Here are a few to try:

Save

Save

Save

Save

 

Parmesan Eggs in a Bell Pepper Ring & A Chance to Win $5,000 from Eggland's Best
 
Nutrition Facts Per Serving: 302 Calories; 20 g carbs; 16 g fat; 5 g saturated fat; 20 g protein; 310 mg sodium; 5 g fiber
Author:
Serves: 1
Ingredients
  • 2 eggs (we use
  • Eggland’s Best because they have 25% less saturated fat compared to ordinary eggs)
  • 1 bell pepper (red, yellow, or orange)
  • 1 tbsp. Parmesan cheese, we used shaved
  • 1 green onion (green part only)
  • 1 slice whole grain bread
  • Olive oil (in a spray bottle; spritzed)
  • 1 cup shredded kale
  • Salt to taste
  • Pepper to taste
Instructions
  1. Slice the bell pepper to make ½” rings or larger. The larger the better because there’s less of a chance the egg will run over (if it runs over, no biggie—it’s just as delicious!)
  2. Spritz a little olive oil in your skillet and place one of the bell pepper rings in the pan for a minute.
  3. Crack the two eggs into the center of the bell pepper ring. Lightly sprinkle with salt and pepper, to your taste.
  4. Cook the eggs and bell pepper ring on one side until the eggs begin to firm up.
  5. How you proceed is up to how you like your eggs: If you like your eggs over easy/medium or fried, gently flip the egg and bell pepper ring and continue to cook until the egg is to your liking.
  6. Once you remove the bell pepper and egg, toast your bread. While it’s toasting, toss your kale into your already warmed pan with a spritz of olive oil, some salt and pepper to taste, and sauté.
  7. Place eggs and bell pepper on top of toast, sprinkle with shaved parmesan cheese & green onion.
  8. Serve with a side of sautéed kale.

Save

Save

Save

Savory Oats

By now you likely know how we feel about veggies—we’re obsessed!  As girls who also have a wicked sweet tooth that we work hard to keep in check ;), these twin sister, registered dietitians and personal trainers, and authors of The Nutrition Twins’ Veggie Cure are constantly working to help you to get more of these magical fat-loss and health-promoting pups. So, when it comes to breakfast—who’s got your booty, baby? Us! 🙂

And while we adore eggs packed with veggies like these faves:

Mexican Eggs in a Mug

Pesto Veggie Omelet

Skinny Eggs Benedict 

Mini Frittata Muffins

Sunny Side Eggs on a Portobello “Bagel” 

We, along with countless others, are exploring ways to make veggies at breakfast a little different. For those days when hectic mornings call for something a little savory and a little hearty we thought we’d jump on the oat-lover train and make some savory oats!

 

Not only did we make our oats savory with a pinch of garlic and onion powders, we got you those magical veggies with mashed up riced cauliflower, an antioxidant rich, vitamin C powerhouse of a vegetable to give our oats a little more texture and a lot more nutrients.

Haven’t tried riced cauliflower?

Say hello to one of your new besties!  Riced cauliflower has become an “it” food over the last year or so, you can find it in the frozen section or the produce section of many supermarkets now. It’s super versatile, so while in our book we have a pizza crust made with it, you’ll also find countless recipes nowadays that use it—and we’ll be sharing more on this site soon!  And now you can simply purchase it ready-to-use! Woohoo!

The fat-loss promoting, magical veggies don’t end there:

We also added:

  • mushrooms, phytonutrient rock stars that support our immune system in so many ways.
  • kale, (um, because how could we ever forget this baby? 😉 ) –the best friend to many of our meals, it’s quick and easy to sauté up and it helps the liver in its detoxification process and adds vitamin K and A and lutein which is great for eye health, not a bad thing to start the morning with!

Savory Oats

Guess what?!  You can customize this yumster based on the veggies you have in your fridge that are begging to be cooked before they go bad. And as an added bonus—consuming a variety of veggies throughout the week fulfills an assortment of nutrients our bodies need. Oh yeah!!

Makes 2 servings

Top this savory dish with an egg cooked to your favorite style for protein.

Ingredients:

Oats or any hot whole or multi grain cereal

1/3 cup mashed cauliflower rice*

Pinch of garlic powder

Pinch of onion powder

1 cup finely shredded kale

5 mushrooms, sliced

1 tablespoon Parmesan cheese

1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)

1 teaspoon extra virgin olive oil

Directions:

  1.  Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.

*The cauliflower rice will keep for a few days, so if you cook the whole bag per the instructions, you can use the leftovers in other meals or have another version of savory oats the next morning! Stay tuned, we also will be coming up with a sweet version for those mornings we want a little sweet but still need a hearty breakfast.

 

Nutrition Facts for 1 serving

152 Calories, 21 g carbs, 5 g fat, 1 g saturated fat, 8 g protein, 88 mg sodium, 4 g fiber

Savory Oats
 
Author:
Recipe type: Breakfast
Serves: 2
Ingredients
  • Oats or any hot whole or multi grain cereal
  • ⅓ cup mashed cauliflower rice*
  • pinch of garlic powder
  • pinch of onion powder
  • 1 cup finely shredded kale
  • 5 mushrooms, sliced
  • 1 TBSP Parmesan cheese
  • 1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)
  • 1 teaspoon extra virgin olive oil
Instructions
  1. Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.
Notes
The cauliflower rice will keep for a few days, so if you cook the whole bag per the instructions, you can use the leftovers in other meals or have another version of savory oats the next morning! Stay tuned, we also will be coming up with a sweet version for those mornings we want a little sweet but still need a hearty breakfast.
Nutrition Information
Serving size: 2 Calories: 152 Fat: 5g Saturated fat: 1g Carbohydrates: 21g Sodium: 88mg Fiber: 4g Protein: 8g

 

 

 

Save

Save

Save

Save

Citrus & Avocado Salad

When we were growing up, our health-conscious mom gave us some form of citrus fruit nearly every day, especially in the winter, since that’s when citrus is in season and when she thought we could use an additional boost of vitamin C to keep the cold and flu away.  Often she’d serve half a grapefruit at breakfast and we’d scoop out each section of the inside with a spoon.  If she didn’t serve us citrus fruit at lunch or breakfast, our mom would surely add it to our nightly appetizer salad. 🙂 As much as we appreciated all the healthy food she fed us as kids, now as registered dietitians we truly appreciate it!  We’re always whipping up dishes inspired by our Mom, and this Citrus and Avocado Salad is no exception.  Rock on Mom! 🙂

 

Looking for more healthy salad recipes? Here are a few to try!

Crunchy Zesty Cucumber Cantaloup

Watermelon Mint Detox Salad

Veggie Bean Salad with Dijon Vinaigrette 

Spinach Berry Balsamic Glazed Chicken Salad with Raspberry Chia Vinaigrette

Whether the middle of summer or the thick of winter, what better than a bright citrus filled salad to brighten your day, while flooding your body with immune boosting vitamin C?   The sweet citrus fruit paired with the creamy avocado adds the perfect balance of sweet flavor with the creamy texture from the avocado, whose good-for-you-fat acts as a nutrient booster and enhances the absorption of fat soluble vitamins like carotenoids in citrus fruit.   Pair this salad with grilled chicken or fish for a delish lunch or dinner!  One of the best parts about this salad?  Use whatever citrus fruit you have in the house—or choose your favorite—or combine them all!

Makes 4 servings

Ingredients

Salad

3  citrus fruit*

1/2 avocado

2 cups of lettuce, chopped**

*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).

**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.

Dressing

1/4 cup fresh squeezed orange juice*

1 1/2 TBSP extra virgin olive oil

1 large garlic clove, finely minced or grated

a pinch of both salt & pepper

*we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)

Directions

  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by  mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  1. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  1. Dice the avocado.
  1. Assemble the salad, and then divide into 4 equal portions.
  1. Drizzle a tablespoon of dressing over one serving and enjoy!

Serve with a side of your favorite fish, chicken or bean dish for a delish lunch or dinner!

89 Calories, 4g carbs, 1 g fat, 2g protein, 3 mg sodium, 3 g fiber

Citrus & Avocado Salad
 
Author:
Ingredients
  • 3 sections of citrus fruit*
  • ½ avocado
  • 2 cups of lettuce, chopped**
  • ¼ cup fresh squeezed orange juice***
  • 1½ TBSP extra virgin olive oil
  • 1 large garlic clove, finely minced or grated
  • a pinch of both salt & pepper
Instructions
  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  2. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  3. Dice the avocado.
  4. Assemble the salad, and then divide into 4 equal portions.
  5. Drizzle a tablespoon of dressing over one serving and enjoy!
Notes
*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).
**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.
***we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)
Nutrition Information
Serving size: 4 Calories: 89 Fat: 4g Saturated fat: 1g Sodium: 3mg Fiber: 3g Protein: 2g

Why a Weight Loss Plateau is A Good Thing

As registered dietitians and personal trainers for over fifteen years, these twin sisters have seen our share of weight loss plateaus.  And while we’re well aware that a weight loss plateau is a good thing, we’ve seen how destructive and deflating it can be when someone hits one and doesn’t realize the benefits of a plateau.

 

So we’re busting at the seams to tell them (and you!) that a weight loss plateau is actually a good thing!  If you’ve ever experienced this we want you to pay close attention and follow this advice as this will help you to succeed when faced with it again! First, don’t let a plateau derail your efforts or discourage you.  Although a weight loss plateau can often last for several weeks, it’s not the time to give up, and in fact, just the opposite!

 

Here’s why:

A weight loss plateau is a normal and healthy part of the weight loss process and it simply means that your body is recognizing that it’s a new smaller person—and it’s settling in and adjusting to being slimmer.  Your body is taking an assessment and acknowledging it no longer needs as many calories to maintain itself and it’s just taking time to recalibrate.  This recalibration is important; if your body never recognizes it’s smaller and doesn’t take time to stabilize, your body doesn’t know who it is and can easily change; bouncing back to a higher weight will be easy as it wouldn’t have set a new place at a lower weight that feels comfortable.  Think about it—if you constantly are losing weight, your body has no clue what to expect and it doesn’t yet know where it feels stable.  A few missed workouts, a few not so healthy meals could easily throw your body off kilter. On the other hand, if you hit a plateau, it’s recognizing your newer, smaller body.  It’s a sign that your body is taking notice of your new trimmer self!  Once you push past this, maintaining your new weight will be easier!  Feel proud and know this is part of the amazing successful weight loss process and you’ll push past it!

 

 

More good news?

There are ways to push past a plateau—and if you stick it out, they pay off big-time!

 

Here are 4 of our top ways to bust through a weight loss plateau:

 

  1. Eat more veggies. Yup, read THIS to see how eating more actually works.  By now you know that we love veggies, always encourage our clients to eat them, and we too, eat them like nobody’s business (despite having been super picky eaters in the past)—but that’s because they’re little miracle workers, and in more ways than one. (Pssst… we didn’t write The Nutrition Twins’ Veggie Cure for nothin’!  😉  )

 

  1. Sip on THIS Toxin-Neutralizing, Bloat-Busting Bevvie throughout the day. It will keep you hydrated, flush bloat and wastes out of the body, fill your stomach so you eat less, and flood the body with antioxidants that help to neutralize free radicals and pull toxins out of the body.

 

 

  1. Incorporate HIIT training into your workouts.   These periods of more intense exercise followed by less intense exercise burn extra calories and rev your metabolism.  Find out how to do it!

 

 

  1. Leave three bites behind at each meal. If you typically eat all of your meal, leave three bites on your plate; if you don’t typically eat all of your meal, make a conscious effort to eat three fewer bites.  Over the course of the day this will equate to a couple hundred calories, which over the course of the month can equal nearly two pounds or more!

 

 

  1. For the next few weeks keep a food log (if you don’t already). You may discover places where excess snacks can be cut—or you may realize that while you were on a weight loss roll that you weren’t quite as diligent as you thought and tightening the reigns will help you to push past the plateau.

 

 

The Nutrition  Twins’ Do Your Body Good Challenge—and your 5th way to bust through a weight loss plateau.

 

Swap Dry foods for Wet Foods:
Eat Water-Rich Foods.

  • Why? Dry foods, like baked goods and cookies, chips, crackers, candy bars and trail mixes, are light and airy and don’t fill you up but are high in calories. Instead go for water and fiber-filled foods like vegetables, fruits, beans, sweet potatoes, and whole grains—these are generally full of water and fiber and not many calories. So your body feels the weight of these foods and it helps to satisfy you, as opposed to the dry, calorie-dense, light-weight foods.

 

How to do it:

 

 

Save

Bust Boredom or Past a Plateau with THIS!

If you’re stuck in a weight loss or boredom rut, we’ve got just the workout for you—and an added bonus is that this workout is ideal if you’re short on time (and seriously, who isn’t?)!

 

In New York City if the cold outside (or the heat) is unbearable for us and we need to get a quick indoor workout, we’ve got a foolproof routine– intervals! As registered dietitians and personal trainers, we recommend intervals to the majority of our clients. Intervals are great because you can be more productive in a shorter amount of time, which is especially helpful if you’re trapped inside and exercising indoors isn’t your thing.

 

We personally do our intervals on the treadmill and sometimes on the cross-trainer, but you can use any equipment that allows you to get a cardiovascular workout (and if it’s nice out—head out for some fresh air, baby!). Studies have shown that High Intensity Interval Training (HIIT) at least once a week can boost cardiovascular fitness and increase the body’s potential to lose weight (woot, woot!).  Plus, constantly increasing and decreasing the speed keeps you occupied, so the time goes by so much more quickly!

 

Your body can become accustomed to doing the same exercise routine and then it no longer is a challenge and you stop seeing results.

 

This means it’s time to shake things up a bit. 

 

Here’s why we recommend HIIT to jumpstart your fitness:

  • HIIT training consists of short, high-intensity periods of exercise alternated with low-intensity recovery periods.
    • The higher intensity exercise challenges your body in new ways, which means you’ll burn more calories and fat.
    • The low-intensity recovery periods, also known as rest intervals, are important because they ensure that your high-intensity intervals are done at an optimal intensity. Without the rest intervals you’ll only be able to work at a medium intensity for the full duration of your exercise—which is no different than what you were doing before.

 

Here’s how to do HIIT:

 

During your normal cardiovascular routine, try increasing your speed to a fast sprint every 4 minutes. Stay at this high intensity for 30 seconds to 2 minutes, depending on your ability. You should be out of breath and really challenging yourself. The 4 minutes in between will help you recover. When those 4 minutes are up, pump it back to a sprint. You’ll be sure to feel great and will also burn a lot of calories!

 

  • If you’re a beginner, start with a 1:2 ratio of a challenging workout to rest. So go as hard as you can for 30, 45, 60 or 90 seconds and then rest for twice as long.  Then start on the challenging interval again.  As you practice this, aim for a making your rest period the same length as your interval.

 

Give it a try!  You got this! 🙂