Sweet Summer Egg Salad

The flavor of sweet summer corn is like candy to us! And this creamy & crunchy salad is so packed with flavor that you may not even want to add the delish dressing—especially because the rich avocado is so creamy, that you truly don’t even need it!


Another cool part about this meal? It’s great for your entire body—from your brain to your skin and eyes!


Here’s to your health! Here are just a few nutritional perks in this salad:

It’s a powerhouse when it comes to protecting against macular degeneration (the leading cause of blindness in the U.S) and chronic eye disease! Corn contains the good-for-your-eyes antioxidant caretonoids lutein and zeaxanthin, while avocados are rich in good-for-you monounsaturated fats which enhance the absorption of the caretonoids.


It helps to protect against chronic diseases like diabetes, heart disease, and cancer thanks to Blueberries’ powerful antioxidants.

It contains the magical skin and hair nourishing ingredients–antioxidants like vitamin C, beta-carotene and vitamin E thanks to tomatoes, and avocados. These veggies are so potent that in our book The Nutrition Twins’ Veggie Cure we refer to them as the skin fillers, plumpers, and Botox and hair conditioners of the food kingdom.


  • They naturally are rich in water, so they create moisture within your skin, plumping the cells and filling the crevices in your skin and preventing a dry, flakey scalp and the hair to match.
  • Vitamin C keeps skin youthful and elastic by aiding in collagen formation, while beta carotene helps give a healthy glow and hue while protecting skin from sun damage.


  • Antioxidants guard against premature aging by helping to prevent cell damage while all of these veggies contain powerful anti-inflammatory compounds that give skin a smoother appearance.


  • Plus avocado’s mono-unsaturated fat acts as an additional nourishing lotion for the skin. 


  • An additional skin bonus? The eggs have vitamin A, D, and omega-3s all which help to keep your skin healthy. We go for Eggland’s Best because they have 4 times the vitamin D, and twice the omega- 3’s compared to other eggs.


Sweet Summer Egg Salad
Serves 3



3 ears sweet corn, cleaned and shucked
3 eggs (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
¾ cup blueberries
1 large, ripe and juicy tomato
½ avocado (about 2 ounces)


Dressing (optional)
6 ounces nonfat yogurt
2 tablespoons red wine vinegar
1/8 teaspoon salt
1 teaspoon fresh lemon or lime juice


Simply mix all ingredients (except the dressing ingredients) together in a medium to large bowl. We used all fresh ingredients and it was delicious! If ingredients are not super fresh, you may want to add the dressing. Whisk it together and stir it into the salad. YUM!


Nutrition Facts (without dressing) Per serving: 203 Calories, 27 g carbohydrate, 8 g fat, 10 g protein, 6 g fiber, 60 g sodium
Nutrition Facts (with dressing) Per serving: 230 Calories, 29 g carbohydrate, 8 g fat, 15 g protein, 6 g fiber, 188 g sodium
The Nutrition Twins’s Work with Eggland’s Best to help people make nutritious choices





Congratulations Freebie Friday Charmed Bar Winners!

Congratulations to our lucky giveaway winners!!  Charmed Bar has selected you!  (Please be sure to show them some love on Facebook) :)


  • Jamie Chandler-Torn – The Lululemon Bag filled with Charmed Bars


  • Laura Lockwood – A box of Almond Butter Cran-dipity


  • Sierra Coleman – A box of Peanut Butter Cherry-licious


  • Jan Saxton – A box of Peanut Butter Cherry-licious


  • Lisa Elliot – A box of Cashew Butter Apple-rageous


Please email us your address at so that your prizes can be sent to you!


Here was the giveaway (below).

It’s Freebie Friday! And today just may be your lucky day! We have to say, we are so proud of our high school pal, Jen, who created these awesome bars with her friend Deb! These girls are rock stars—be on the lookout for the duo on an upcoming Food Network show which will air in 160 countries.

Here’s the scoop on their CharmedBar and the giveaway:


Want to live a “CHARMED” life??!!
Then CharmedBars are for you!

Wrapped in beautiful present-like packaging and made with ingredients you can pronounce: heart healthy nuts, nut butter, dried fruits, seeds, and only sweetened with honey, CharmedBars are absolutely delicious! They are free of gluten, grains, soy, dairy and refined sugars.

If you want to bust a craving, these bars have you covered whether it’s for salty or sweet! Plus, they have good for you healthy unsaturated fats from heart healthy nuts! They make a perfect satisfying snack or mini-meal!


CharmedBars keep you fuller longer so you eat less throughout the day. And today could be your LUCKY day! The Charmed Girls are looking to shower you with some SPARKLE! Could it be you? You could win 1 of 5 CharmedBar gifts!

Here’s what you can win:

A LULULEMON Workout Bag filled with CharmedBars or A box of CharmedBars in your favorite flavor, Almond Butter Cran-dipity or Peanut Butter Cherry-licious!

To be entered to win, leave a comment on our Facebook wall or here on our blog telling us what flavor sounds best to you and why you would LOVE to win these CHARMING gifts. Also, don’t forget to LIKE them on Facebook  and Follow them on Twitter @CharmedBar and Instagram at CharmedBar. Feel free to tell them your favorite flavor as well!

PS-We will contact the winner via Facebook to let you know you have won and to get an address where your treat can be sent.


4 Watermelon Recipes that Speed Muscle Recovery

As seen on August 27th, 2013 on:


written by The Nutrition Twins,


By now you’ve probably heard that watermelon is being hailed as the newest workout superfood. Experts recommend consuming about two cups of watermelon or 500 mL (roughly 17 ounces) of watermelon juice an hour before exercise. But thanks to this summer fruit’s high water content and slew of additional nutrients, even smaller amounts may help repair muscles after a tough sweat session. Here are four easy ways to incorporate more watermelon into meals and snacks.

Antioxidant-Packed Muesli
Makes 1 serving (300 calories)


  • 1/2 cup quick Cooking Oats
  • 1/4 skim milk
  • 1 tsp honey
  • ½ cup nonfat yogurt
  • 1 cup watermelon, cut into pieces
  • 1 tsp slivered almonds

Combine oats, milk and honey and leave soaking in the refrigerator overnight. In the morning, mix in the yogurt, watermelon and almonds.

PB&W Sandy
Makes 1 serving (260 calories)


  • 1 whole grain English muffin
  • 1 Tbsp creamy peanut butter
  • 2 slices watermelon, cut into circles about the size of hockey pucks

Toast muffin. Spread peanut butter on each half. Place watermelon slice on each half and enjoy open face sandy!

Easy Breezy Watermelon Smoothie
Makes 1 Serving (121 calories)


  • 2 cups chopped watermelon
  • 1 cup ice
  • 1 tsp chopped mint (optional)

Put all ingredients in a blender. Blend until smooth. Serve immediately.

Straw-Nana-Watermelon Smoothie
Makes 1 Serving (212 Calories)

Ingredients: (*See note below)

  • 2 cups watermelon, chopped and frozen
  • 1 large banana, chopped and frozen
  • 1 cup frozen strawberries
  • 1 cup water
  • ½ inch piece ginger (optional)
  • 1 tsp cocoa powder (optional)

Place all ingredients in blender and blend until smooth. Serve immediately.

*For longer workouts, use only half of the ingredients listed above and add a scoop of protein powder or 6 ounces nonfat yogurt. Calories will remain roughly the same but the higher protein will help to prevent hunger if you have a longer workout.

Tammy Lakatos Shames and Elysse “Lyssie” Lakatos—otherwise known as the Nutrition Twins—are registered dieticians, certified personal trainers and authors of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever.

Up Next: Your One-Day Weight-Loss Menu

For more nutrition guidance and a ‘get healthy’ plan, please check out the “The Nutrition Twins Veggie Cure

Published on Fitbie on August 27, 2013



4 Easy Ways to Pack in More Produce

As registered dietitians and busy Moms and aunts, we’re always looking for time-saving ways to squeeze more nutrition into our kids’ meals (and our own!). One of the best ways to boost fiber, vitamins and minerals is to find delicious and seamless ways to include produce in meals. Here we share four of our favorite kid-tested, mom- approved, husband and boyfriend A-OK’d, nutrient boosting secrets.




1. Make an all-natural, no-sugar added fruit smoothie. Kids love smoothies (and we older kids do too)! Even Tammy’s pickiest daughter doesn’t complain about eating breakfast when it includes a smoothie (and trust us, she complains about everything!). And it’s so simple—Tammy just blends frozen berries or other fruit and Greek yogurt and voila! You’ve got a delicious, fiber-packed, protein and calcium-rich breakfast. You can mix it up and try different flavors of yogurt and different kinds of fruit. Even spinach is surprisingly mild and your kids may not even notice it’s in there!



o Time-saving tip: Since mornings get so hectic Tammy actually blends the smoothie the night before, cover it and refrigerate it until morning. Morning routine: Put a straw in the smoothie—easy, peasy!

2. Pack pre-packaged, pre-washed produce. If you’re like us and most moms, packing lunches for yourself (many of our clients pack their lunch daily per our suggestions) or your kids, seems to be an all too lengthy process. Anything that cuts down the preparation time is a much welcomed change! That’s why when we recently discovered Naturipe Washed and Ready-to-Eat Single Serve packages we were thrilled.




o Each package contains 1.25 ounces of fresh blueberries, so it’s the perfect size for little ones. It provides 20 calories, vitamin C, fiber and beneficial antioxidants, called anthocyanins, which contribute to the berry’s blue color. They’re available nationally at retailers including Wal Mart, Safeway, SaveMart, Market Basket, Harris teeter, BI-LO, Winn-Dixie.

3. Keep pre-cut produce and dip on hand at snack time. Kids have a blast when it comes to dipping—and this includes dipping vegetables. And our clients have informed us—give ‘em a dip and adults will go to town on the veggies too! Try carrots, peppers, celery, cucumbers, grape tomatoes and cucumbers.


o As for the dip, experiment to find what you and your kids like best. Try salsa, guacamole, bean dip, Greek yogurt and balsamic dressing.

o Another great way to dip? Simply wash kale, take it off the stems and let it dry by air. Once dry, spritz with oil, your fave spice and throw in the oven at 350 degrees for 15 minutes. Or for the more perfect looking chip, make these Guilt-free Kale Chips


4. Squeeze produce in at dessert time. This is one of the best ways to keep dessert light for you while also teaching your kids early on that dessert doesn’t have to be loaded with added sugar. Fruit is the perfect way to get some extra nutrients in.

o Frozen banana chocolate bites

o Frozen yogurt cinnamon covered bananas

o Comfort-Food Reinvented Apple Pie

o Chocolate Avocado Mousse

Frozen banana cakes1
Naturipe sponsored this blog, but the opinions are entirely our own.

Creamy Vanilla – Coconut Coffee 1

Creamy Vanilla – Coconut Coffee

If you live for your morning cup ‘o Joe and the perk it gives you and you love all twists on the traditional coffee, we have just the surprise you’re looking for! As you know, we’re no fans of coffee creamers filled with chemicals and preservatives and have created our DIY coffee creamers. And now we’ve got another rendition—a DIY delicious treat!


Creamy Vanilla – Coconut Coffee 1 Creamy Vanilla – Coconut Coffee 2

Creamy Vanilla – Coconut Coffee


Serves 1



1 cup of freshly brewed coffee (slightly cooled)

1 tsp ground cinnamon

1 tsp organic, coconut oil (Treat coconut oil as an indulgence, read more in our American Council on Exercise article, “The Coconut Oil Craze” )

½ tsp vanilla extract



Simply add all ingredients into a blender, mix until combined and enjoy! J (TIP: make sure the coffee is cool! Hot coffee is not a friend to the blender & is messy! )



Nutritional Information, per 1 serving

57 calories, 2g carbohydrates, 5g fat, 0g protein


Whole Wheat Couscous with Citrus Champagne Vinaigrette

Wwheat_Cousco_CitrusCham_horiz_collageWhole Wheat Couscous with Citrus Champagne Vinaigrette (can also use quinoa instead of couscous)

We’ve been getting a lot of requests for vegetarian (and vegan) recipes that are easy (actually the words we’ve been hearing together are “weeknight easy ”) that help to break you out of the supper time, same fast dinner rut! This meal if satisfying and filling (thank you–16 g protein & 13 g fiber!) but leaves you feeling light. It’s perfect in the summer time as it’s great cold (or hot!). So we’ve got you covered—dig in! :)  (pssst…If you’re vegan, go for the vegan dressing alternative below (which is super delish too!)



The best thing about whole wheat coucous is that you simply boil water pour in the couscous and cover it for five minutes. You fluff it with a fork and you’ve got your healthy, quality high fiber and protein grain! You can prepare the in advance if you want, and from there, you basically are just mixing in wholesome ingredients—couldn’t be easier!


Whole Wheat Couscous with Citrus Champagne Vinaigrette (can also use quinoa)

Serves 4


1 Cup quinoa or Whole wheat Couscous, uncooked
1 large Roma Tomato, roughly chopped
1 navel orange, roughly chopped
1 can pinto beans, drained
½ cup spinach
6 ounces nonfat vanilla (low-sugar) yogurt (like Stonyfield organic or for vegan option 6 ounces of Vanilla Cultured Almond Milk)
1-1/2 tbsp champagne vinegar (we used pear cranberry, which is so good we’d drink it on it’s own! .
Salt (optional)


1. Prepare quinoa or couscous according to package directions.
2. Meanwhile mix orange and tomato together with spinach in a medium sized bowl (large enough to hold at least 6-7 cups).
3. When couscous is ready stir in it and the beans into the orange mixture.
4. Whisk together champagne vinegar and yogurt.
5. Pour over the couscous mixture and stir in. YUM! (We didn’t feel adding salt was necessary but add to taste if you desire)


Nutrition Facts Per Serving with whole wheat couscous: (about 1-1/2 cups): 315 Calories, 61 g Carbohydrate, 16 g protein, 1 g fat, 0 g saturated fat, 13 g fiber, 147 mg sodium