Chest Press

Chest Press: For Beginners to Advanced

Ever wish you could get a boob lift without having surgery? Well you can!—thanks to this Chest Press that can be for beginners and altered for those who are more advanced! As you know, from our other chest exercises (like our TRIANGLE PUSH UP) we’re all for anything that not only helps strengthen, slim and tone your arms, shoulders and abs—but also strengthens and tones the muscles above and around the boobs to help pick and perk them up! This means it also lifts your boobs! Yay! And remember, if you don’t have TRX equipment you can substitute a stretchy band or you can lean on a sturdy counter top and reap the same results!

 

Chest Press

 To do this simple and easy exercise, follow these steps: (Hello Beginners!—you’ll love that you don’t have to lie on the floor to do this exercise!)

 

  1. Stand with feet shoulder width apart and back facing the anchor of the TRX or tubing. Grab the handles with an overhand grip and extend your arms straight in front of you. Your arms should be at shoulder height.
  2. Keeping your body straight and your abs tight, lean forward so that your body is at a slight diagonal.
  3. Bend your arms so that you’re lowering your body. Keep your body straight as you continue to lower your body as your chest comes down between your hands. Remember to keep those abs engaged as you do it! (Hello tight tummies!).
  4.  Push your body back to start position by pushing and straightening your arms—this will also use your chest.
  1. Do this 10 times for one set. Take a break and do another set.

 

*To make this harder, simply allow your body to be at a greater angle as you do the push up so that you are pushing more of your body weight up.

 

Wow, we see you over there–lookin’ great in that swim suit! :)

 

DON’T HAVE TUBING OR TRX? NO WORRIES! YOU CAN DO THIS EXERCISE WITH A TABLE TOP OR COUNTER TOP, HERE’S HOW:

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DON’T HAVE TUBING OR TRX? NO WORRIES! YOU CAN DO THIS EXERCISE WITH A TABLE TOP OR COUNTER TOP, HERE’S HOW:

  1. Tighten your abs and stand with your feet shoulder width apart.
  1. Place your hands on the table top edge, also shoulder width apart. Hook your hands on the edge of the table securely.
  1. Keeping your body in a straight line from your head to your feet, slowly lower your body towards the table as you bend your arms, until your chest is close to the table.
  1. Keeping your abs tight, keep your body straight as you press away from the table by straightening your arms.
  1. Do this 10 times for one set. Take a break and do another set.

 

If you haven’t don’t a push up before, you can try a push-up first by standing up and using a wall. When you master it, move on to this push-up or the TRX push-up.

Wow, we see you over there–lookin’ great in that swim suit! :)

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Dill Weed Salmon

Culinary Corner –Lemony Dill Salmon Recipe & Dill Weed

Growing up, our mom always made a chicken and veggie soup with dill. Recently we were at a restaurant where we both ordered salmon . We both instantly said that it reminded us of flavors of our mom’s cooking—we recognized the dill immediately!) and we knew we had to make Dill the next Culinary Corner spice!

Dill Weed Salmon

Dill is also known as dill weed and is made of the green leaves from the dill plant and has an aromatic and pleasant smell with a warm taste. It’s in the parsley family and if you’ve used it before, you realize that it’s one of those flavors that seems to lose it’s’ flavor quickly, so we recommend that if you buy it fresh and, use it right away. It’s great in eggs, soups and with meats and fishes and you’ve likely had it in a potato, egg or tuna salad. It’s popular in Mediterranean dishes and Eastern Europe (probably a reason our mom was throwing it in her soup–she learned from her Eastern European mom!)

 

Dill’s Health Benefits—Two of Our Faves:

• Thanks to it’s’ volatile oils it helps neutralize certain carcinogens, such as the benzopyrenes that are part of cigarette smoke, charcoal grill smoke, and the smoke produced by trash incinerators.

• It helps protect the body against oxidized molecules that damage it. (Yet another way that dill fights against cancer!)

So if you don’t already have dill weed in your kitchen, next time you go to the grocery store pick some up so you can whip up this Lemony Dill Salmon!!
Lemony Dill Salmon
Serves: 2

Ingredients

2 salmon fillets (3 oz. each)
Oil in a spray jar (we put our own oil in a spray container and recommend this)
2 Tbsp fat free Greek yogurt or sour cream
2 tsp dill weed, dried or 2-1/2 Tbsp chopped fresh dill
1 1/2 tsp lemon juice

 

Directions

1. To make the dill weed sauce, stir yogurt (or sour cream), lemon juice and dill until well-mixed. Refrigerate until salmon is prepared.
2.To cook the salmon fillet; heat up the grill or broiler. Once heated, spray moderately with oil.
3. Cook salmon steaks until flaky and lightly brown, flipping only once.
4.Remove fillet from grill once done. Pour dill sauce on top, spreading evenly between both salmon fillets.

5. Enjoy!!

 

Nutrition Facts: 105 calories, 3 g fat, 0 g saturated fat, 62 mg sodium, 2 g carbs, 0 g fiber, 0 g sugar, 17 g protein

For more than 100 delicious recipes like this, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure

 

Lemony Dill Salmon
Nutrition Information
  • Serves: 2
  • Calories: 105
  • Fat: 3 g
  • Saturated fat: 0 g
  • Carbohydrates: 2 g
  • Sugar: 0 g
  • Sodium: 62 mg
  • Fiber: 0 g
  • Protein: 17 g

Ingredients
  • 2 salmon fillets (3 oz. each)
  • Oil in a spray jar (we put our own oil in a spray container and recommend this)
  • 2 Tbsp fat free Greek yogurt or sour cream
  • 2 tsp dill weed, dried or 2-1/2 Tbsp chopped fresh dill
  • 1½ tsp lemon juice
Instructions
  1. To make the dill weed sauce, stir yogurt (or sour cream), lemon juice and dill until well-mixed. Refrigerate until salmon is prepared.
  2. To cook the salmon fillet; heat up the grill or broiler. Once heated, spray moderately with oil.
  3. Cook salmon steaks until flaky and lightly brown, flipping only once.
  4. Remove fillet from grill once done. Pour dill sauce on top, spreading evenly between both salmon fillets.
  5. Enjoy!!

 

 

Quick Honey Glazed French Toast with Pineapples

Quick Honey Glazed French Toast with Pineapples

Sometimes we feel like quickly whipping up something a little special, something that feels like splurge, but that is actually healthy. Sounds like a tall order, but it’s actually not, just a skinny, delicious bite! And it makes a great healthy breakfast, lunch or brinner!

Quick Honey Glazed French Toast with Pineapples

Quick Honey Glazed French Toast with Pineapples

Serves 3

Ingredients:
1 egg (we use Eggland’s Best because they have 25% less saturated fat, 4 times the vitamin D and twice the omega 3’s compared to other eggs)
1/4 cup skim milk or unsweetened vanilla almond milk
1 teaspoon vanilla extract
1/2 teaspoon cinnamon, ground
3 slices whole wheat bread
3 teaspoons honey
1/4 cup frozen pineapple tidbits

 

Directions:
1. Take pineapple out of the freezer and place in a bowl; allowing to start defrosting.
2. Beat egg, milk, cinnamon and vanilla together in a shallow dish.
3. Spritz skillet with oil from a spray container.
4. Dip each slice of bread in the egg mixture and turn over to evenly coat both sides.
5. Add bread to the skillet and heat on medium heat until bread is browned on both sides.
6. Remove from skillet and plate. Drizzle each slice with 1 teaspoon of honey and top with a third of the cool pineapple chunks.

Nutrition Facts per Serving (1 French Toast with honey and pineapples) 118 Calories, 20 g carbohydrate, 3 g fat, 5 g protein, 2 g fiber, 183 mg sodium

 

The Nutrition Twins work with Eggland’s Best to help people to make nutritious choices.

For more than 100 delicious recipes like this, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure

Quick Honey Glazed French Toast with Pineapples13

Quick Honey Glazed French Toast with Pineapples
Nutrition Information
  • Serves: 3
  • Serving size: 1 Slice
  • Calories: 118
  • Fat: 3 g
  • Carbohydrates: 20 g
  • Sodium: 183 mg
  • Fiber: 2 g
  • Protein: 5 g

Ingredients
  • 1 egg (we use Eggland’s Best because they have 25% less saturated fat, 4 times the vitamin D and twice the omega 3’s compared to other eggs)
  • ¼ cup skim milk or unsweetened vanilla almond milk
  • 1 teaspoon vanilla extract
  • ½ teaspoon cinnamon, ground
  • 3 slices whole wheat bread
  • 3 teaspoons honey
  • ¼ cup frozen pineapple tidbits
Instructions
  1. Take pineapple out of the freezer and place in a bowl; allowing to start defrosting.
  2. Beat egg, milk, cinnamon and vanilla together in a shallow dish.
  3. Spritz skillet with oil from a spray container.
  4. Dip each slice of bread in the egg mixture and turn over to evenly coat both sides.
  5. Add bread to the skillet and heat on medium heat until bread is browned on both sides.
  6. Remove from skillet and plate. Drizzle each slice with 1 teaspoon of honey and top with a third of the cool pineapple chunks.

 

Chocolate Avocado Mousse

Chocolate Avocado Mousse

If you crave chocolate but feel guilty after you have it, well then we’ve got just the guilt-free treat for you to indulge in– healthy Chocolate Avocado Mousse! The avocado is packed with more than 20 nutrients, good-for-you monounsaturated fats and is responsible for the oh-so-creamy texture, while the cocoa powder adds that rich and decadent chocolate sensation.

 

Chocolate_avocado_Mousse 

Chocolate Avocado Mousse

 

Serves 6

 

Ingredients:

  • ¼ cup semi-sweet chocolate chips
  • 1 ripe avocado
  • ¼ cup cocoa powder
  • ¼ cup unsweetened almond milk, divided in half
  • 1 tsp. vanilla extract

 

Directions:

  • Melt the chocolate chips in the microwave with a microwave safe bowl in 15 second intervals, adding splashes of water as needed to keep the consistency smooth
  • Slice and peel the avocado and put into fruit processor or blender.
  • Add in the melted chocolate chips, cocoa powder, half of the almond milk and vanilla extract.
  • Blend ingredients together until smooth, adding in more almond milk if needed.
  • Pour the creamy rich mousse evenly into 6 mini muffin tins for you and your friends to enjoy now, or store in fridge for a cold but sweet treat later! Feel free to add some sliced strawberries or almonds on top!

Nutritional information, per 1 serving

87 calories, 6.7 g fat, 0mg cholesterol, 10.5 mg sodium, 8.8 g carbohydrates, 3.2 g fiber, 1.7 g sugar, 1.5 g protein

Chocolate_avocado_Mousse -writing

Chocolate Avocado Mousse
Nutrition Information
  • Serves: 6
  • Serving size: 6
  • Calories: 87
  • Fat: 6.7 g
  • Saturated fat: 3 g
  • Unsaturated fat: 3.7 g
  • Trans fat: 0
  • Carbohydrates: 8.8 g
  • Sugar: 1.7 g
  • Sodium: 10.5 mg
  • Fiber: 3.2 g
  • Protein: 1.5 g
  • Cholesterol: 0 mg

Prep time: 
Cook time: 
Total time: 

Ingredients
  • ¼ cup semi-sweet chocolate chips
  • 1 ripe avocado
  • ¼ cup cocoa powder
  • ¼ cup unsweetened almond milk, divided in half
  • 1 tsp. vanilla extract
Instructions
  1. Melt the chocolate chips in the microwave with a microwave safe bowl in 15 second intervals, adding splashes of water as needed to keep the consistency smooth
  2. Slice and peel the avocado and put into fruit processor or blender.
  3. Add in the melted chocolate chips, cocoa powder, half of the almond milk and vanilla extract.
  4. Blend ingredients together until smooth, adding in more almond milk if needed.
  5. Pour the creamy rich mousse evenly into 6 mini muffin tins for you and your friends to enjoy now, or store in fridge for a cold but sweet treat later! Feel free to add some sliced strawberries or almonds on top!

 

For more than 100 delicious recipes like this, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure

 

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Quick, Easy & Creamy Strawberry-Avocado Spread!

If you’ve read our books or tried any of our recipes, you know we’re all about flavor, but we like to keep things healthy. So we try to make our own condiments since store bought options are loaded with sugar, artificial ingredients, salt or artery clogging fat. So say hello to your new taste bud delight–we hope you flip as much as we did for our new spread recipe– Quick, Easy & Creamy Strawberry-Avocado Spread. This smooth operator is jam-packed with flavor and is easy to make with two simple ingredients! Plus it’s packed with nutrients including healthy fat, potassium, and protein! Spread this on whole-wheat crackers, fresh fruit, homemade pita chips or use as a vegetable dip or spread on eggs – ANYTHING you wish! Bottoms up! Woops—we mean, lean bottoms up!

 

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Quick, Easy & Creamy Strawberry-Avocado Spread

 

Serves 6 , roughly 3 ounces each!

 

Ingredients

12 ounces non-fat, strawberry Greek yogurt (we used 2, 6 ounce containers)

1 Ripened avocado

 

Directions

Simply mix and pour the yogurt into a small bowl. Dice a fresh and ready-to-eat avocado. Mix the yogurt and avocado together – and enjoy the deliciousness!

 

Nutritional Information, per serving

97 calories, 5g fat, 22mg sodium, 140mg potassium, 10g carbohydrates, 2g fiber, 6g sugar, 6g protein.

 

Quick, Easy & Creamy Strawberry-Avocado Spread!
Nutrition Information
  • Serves: 6
  • Serving size: 6
  • Calories: 97
  • Fat: 5g
  • Carbohydrates: 10g
  • Sugar: 6g
  • Sodium: 22 mg
  • Fiber: 2g
  • Protein: 6g

Prep time: 
Total time: 

If you’ve read our books or tried any of our recipes, you know we’re all about flavor, but we like to keep things healthy. So we try to make our own condiments since store bought options are loaded with sugar, artificial ingredients, salt or artery clogging fat. So say hello to your new taste bud delight–we hope you flip as much as we did for our new spread recipe– Quick, Easy & Creamy Strawberry-Avocado Spread. This smooth operator is jam-packed with flavor and is easy to make with two simple ingredients! Plus it’s packed with nutrients including healthy fat, potassium, and protein! Spread this on whole-wheat crackers, fresh fruit, homemade pita chips or use as a vegetable dip or spread on eggs – ANYTHING you wish! Bottoms up! Woops—we mean, lean bottoms up!
Ingredients
  • 12 ounces non-fat, strawberry Greek yogurt (we used 2, 6 ounce containers)
  • 1 Ripened avocado
Instructions
  1. Simply mix and pour the yogurt into a small bowl. Dice a fresh and ready-to-eat avocado. Mix the yogurt and avocado together – and enjoy the deliciousness!

Quick&_Creamy_Strawberry_Avocado_SprLOGO

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Simple Summer Salad

Bikini season is officially here! Our new salad recipe is cool, refreshing, light and doesn’t weigh you down. Plus, it’s loaded with nutrients that will help to prevent you from feeling bloated (hello potassium, fiber and water!) while keeping you satisfied (protein, fiber and a little fat) for a day at the beach!

 

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Simple Summer Salad

Serves 1

Ingredients:

1 cup mixed leafy greens

1 medium roma tomato

¼ cup shredded carrots

1/6 cup corn

1 oz fresh mozzarella chunks

1 tsp balsamic vinegar

Lemon juice, fresh squeezed, optional

Directions

Simply add the lettuce to the bowl. Top with veggies and cheese. Evenly pour the vinegar over your delish salad and squeeze the juice from a lemon over it if you are using, and enjoy!

Nutritional Information, per 1 salad

155 calories, 7g fat, 20 mg cholesterol, 230 mg sodium, 488mg potassium, 18g carbohydrates, 4g fiber, 8g sugar, 10g protein.

Added bonus: 138% Vitamin A and 37% Calcium!

Simple Summer Salad
Nutrition Information
  • Serves: 1
  • Serving size: 1
  • Calories: 155
  • Fat: 7
  • Carbohydrates: 18
  • Sugar: 8
  • Sodium: 230
  • Fiber: 4
  • Protein: 10
  • Cholesterol: 20

Simple Summer Salad Serves 1
Ingredients
  • 1 cup mixed leafy greens
  • 1 medium roma tomato
  • ¼ cup shredded carrots
  • ⅙ cup corn
  • 2oz fresh mozzarella chunks
  • 1 tsp balsamic vinegar
  • Lemon juice, fresh squeezed, optional
Instructions
  1. Simply add the lettuce to the bowl. Top with veggies and cheese. Evenly pour the vinegar over your delish salad and squeeze the juice from a lemon over it if you are using, and enjoy!