Wonder how long you can keep the ketchup past the “sell by” date? What about the mayo? The Nutrition Twins share the scoop with Maria Bartiroma
Wonder how long you can keep the ketchup past the “sell by” date? What about the mayo? The Nutrition Twins share the scoop with Maria Bartiroma
As registered dietitians and personal trainers we feel lucky to work with so many awesome clients. Most want to have some fun and enjoy indulging but also know when it’s time to get back on track and tighten the reigns– and trust us, these twin sisters get it! Yes, it’s not just our clients who at times feel like they need to undo the damage from too much–we, too have times when we just want to undo the damage that we did over the last couple of days from eating too much, drinking too much or just falling off the healthy track…and we’ve got just the morning dazzler to get your mind and body back on the fast track to slim–while losing the bloat and feeling satisfied!
Often we try to get right back on track with our Kale Recharge and Detox Smoothie or our Detoxifying Green Tea Smoothie which both work magic. We also sip our Raspberry Ginger Detox during the day. Or we go for this awesome Blueberry Protein Weight Loss Breakfast Smoothie! Aside from it being the perfect way to reboot the body (see below), this smoothie tastes yummy, so it’s ideal when your mind and taste buds aren’t feeling like they’re ready to dive in to very bland foods that many people believe are the only foods allowed when they’re trying to cleanse the body from the damage of overindulgence. Admittedly, especially when we just get back from a vacay, our minds are still a little in la-la land 😉 and our taste buds want to be tantalized (this healthy, cleansing number does the trick!).
Although your body is equipped to detox and cleanse itself on its own, naturally, certain health-promoting foods and drinks, assist it in its process. And this drink does just that!
This smoothie is a superstar when it comes to weight loss and flushing bloat and toxins from the body! Here’s how it works:
For weight loss:
It’s super-satisfying– with just 224 calories, it will keep you satiated with it’s 20 grams of protein. It will power you through your morning keeping your energy levels stable so you don’t experience an energy crash that would have you craving a quick sugar pick-me-up (this means you won’t find yourself diving into the vending machine mid-morning in search of an energy boost).
More reasons to sip this blue smoothie to assist in weight loss? 😉
The blueberries! Research suggests they actually may assist in weight loss (yippee!) since they contain the phytochemical C3G that may increase production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite). Oh yeah!
For flushing bloat:
Starting the day with this nutrient and water-filled smoothie helps to flush out excess salt and the bloated and puffy feeling that comes with it. The high water in combination with the potassium from the blueberry and lemon flushes bloat by restoring normal fluid balance so you can kiss puffiness goodbye.
The blueberries are loaded with fiber, which helps to flush waste out your colon (goodbye constipation and unsightly gut bulges from it–hello flatter belly. Oh Yeah!)
For mopping up free radicals and toxins that age and damage your body. Here’s why we like to drink this smoothie in the morning:
There’s no better time to flood your body with nutrients that help to rejuvenate your cells and that help your liver to do its’ job of detoxifying invaders (chemicals, smog, toxins, alcohol, etc.) that could harm the body. However, you can drink this babe any time of day and it will still work is magic.
The blueberries flood your body with anti-aging and disease-fighting phytonutrients and anti-inflammatory compounds as well as bloat-fighting potassium and water!
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.). Lemon, is packed with vitamin C, which is a potent antioxidant which mops up free radicals from environmental toxins, stress, alcohol, fatty foods and other toxins and helps to prevent them from damaging your body.
Blueberry Protein Weight Loss Breakfast Smoothie
Enjoy this sipster for breakfast to take the edge off hunger, prevent overeating, flush bloat and help set your mind & body on the healthy track.
1/2 cup frozen blueberries
1/2 tbsp almond butter
1/2 cup unsweetend vanilla almond milk
1 scoop vanilla plant-based protein powder (we use Vega One Plant Power or Amazing Grass)*
1/2 teaspoon fresh lemon juice (ok, if not fresh)
water to blend
Directions: Blend this all together and drink! Enjoy!
Nutrition Facts: 224 Calories, 4 g fat, 19 g carbs, 4 g fiber, 10 g sugar, 20 g protein
*Note: if you don’t have protein powder, substitute with 6 ounces nonfat Greek yogurt.
Pictured below with 1 teaspoon organic coconut flakes.
A calorie bomb of greasy chips smothered in cheese …not exactly what you’d expect to get from these veggie loving, registered dietitians and personal trainer twin sisters (who just happen to have a sweet tooth), now is it? Thank goodness, you’re (partially 😉 ) right about that. While this may taste like the real deal, this is the souped- up, caloried-down version! You know, more like some of our dishes that watch your waistline but that tantalize the more naughty side of your taste buds like our Smoked Paprika Chips, Guilt-free Kale Chips, Spicy Carrot Fries, and our Skinny Zucchini Fries… And now these yummy nachos nibblers!
Are you ready for a cozy comfort food that makes an ideal savory and crunchy lunch (or dinner) and that will keep you satisfied for hours? Then say hello to hot hints of savory chicken and beans and soft hints of sweet peas and scrumptious, crunchy sweet potato chips.
Here’s what makes this skinny comfort food work its’ magic:
Plus, these nachos actually work to fight off a muffin-top! Here’s how:
Buh-bye unsightly gut bulges! Packed with fiber to flush waste and toxins out of the colon:
Traditional nachos are loaded with belt-bursting sodium and an entire plate would set you back at least 2400mg, OURS SAVE YOU 2000 mg even if you eat the whole plate!
This cozy comfort food is so healthy and filling you can make it your main meal! Or simply take this healthy spin on a fan favorite and serve it for guests!
Makes 3 Servings (entree sized)
3 large sweet potatoes
½ cup black beans
½ cup frozen peas
½ cup shredded chicken breast (or canned chicken)
¼ cup shredded cheddar cheese, reduced fat
Nutrition Facts for 1 serving
Calories: 328, carbs: 47.3g, fat: 6.3g, saturated fat: 2g, protein: 23.5g, sodium: 479.5mg, fiber: 9.8g
Embrace your inner child and let loose! The best workout is one that you’ll make time to do! Keep it fun!
For working out and sticking with it, you gotta find something you love! As giggly girls who loved to monkey around, this was our fave thing to do- so these days we join Tammy’s kids on the playground, but boy it’s a lot harder now! This reminds us what a great workout you can get when let yourself be free to play!
And sheesh,what a great arm workout!
Also try hop-scotch, hula-hooping and jumping rope!
Psst… looking for more traditional exercises? Try these!
Most people who know us are aware that even when we’re not officially “out running” in New York City, were running somewhere. It’s not that we always want a workout (although we often do! 🙂 ), it’s just that we have so much we want to do in a day and struggle to get everything done. And as much as we love being on the go, we do cherish downtime too, but we have to work hard to get it in our day or it doesn’t happen.
We have to make a concerted effort each day to simply “chill out” (yes, we’re those girls who don’t naturally sit on the couch if we’re watching TV—we’re probably cooking or folding laundry, or multi-tasking at the same time!) and one thing’s for sure–we’ll always have to consciously make an effort to achieve balance in our lives. So when we found out about the Refreshinq #NeverQuit pledge, we knew we had to take it! Our pledge? To to never quit working to achieve balance and to get down time. Psst… the “inq” at the end of “Refreshinq” stands for “I Never Quit!”—we love it! (Check out the photos below– they sent us a sample of so many great goodies packaged in a fun and unique way that motivates us to work harder and never quit!)
If there’s a time that we remember to focus on rest and on de-stressing, it’s after a massage or after yoga because that’s when we’re super relaxed and we feel so centered that we want to stay in that mode. So as we’re taking the #NeverQuit pledge, we know that one way for us to be successful is to channel that “zen” post-yoga/ post-massage mode. So, we’re working to take yoga an additional day each week (if you think we only run, catch us in chill-mode after class! 🙂 ).
While taking the #NeverQuit pledge, The Refreshinq Co. sent us their Refreshinq’s Workout + Recoverinq Pack which is a supplement blend of clean, pharmaceutical-grade, gluten free ingredients. The Recoverinq Pack includes magnesium oxide, CoQ10, amino acid complex and omega-3s, to help you have a strong recovery. We originally thought that the Recoverinq Pack may be an additional way to help us to #NeverQuit trying to chill and achieve balance because it would help our muscles to be less sore– plus, knowing we’re doing something good for our bodies helps us to achieve a peaceful mind. And we were right, it did give us peace of mind and make us feel more at ease —and simply feeling calmer helps us to remember to slow down and take some downtime—and to make the most of it!
But something even more happened… Our Aha Moment when we realized that The Refreshinq Co.’s Recoverinq Pack was helping to relieve our muscle tension…
One thing we both oddly experienced for several weeks before we started using the Workout + Recoverinq Pack was muscle cramps (nothing will quickly add stress to your life like a muscle cramp!), which is unusual for us (aside from when Tammy was pregnant with her twins!)—since yes, we get plenty of water and potassium—not only from bananas (and from lots of fruits and veggies—but from our “detox” drinks like our Cool Citrus Cucumber Detox, Apple Cider Vinegar & Lime “Detox” Drink and our Lemon Ginger Detox Drink too! However, with the New York City apartments comes the winter heat (my (Lyssie’s) thermometer in my apartment reads a toasty 82 degrees on this blistery cold winter day! I’m not complaining, I’m a summer girl after all!), however, the bedroom can get even warmer—and when I sleep, although I have the air condition on, it doesn’t seem to cool the room so much—and thus, I think I’ve been dehydrated and waking up with muscle cramps/ charley horses, ah!
Since starting Refreshinq’s Workout + Recovering Pack, we haven’t had any muscle cramps! And the truth is, muscle cramps are often related to magnesium, not potassium, so thank you Refreshinq! You see, the Post Workout Pack contains magnesium—and the magnesium is not only preventing our muscle cramps, but it’s helping us to sleep more restfully and feel more relaxed– in addition to calming the muscles and making them less tense, so that they can relax and recover—and so that we can too! We can really focus when our muscles don’t feel so tight!
So while you may still see us running most places we go, what you won’t see is that we’ve been working on our downtime–are chilling more and loving it! 🙂 #NeverQuit pledge for us = more #zen! Amen for that! 🙂
Oh–and one more thing! There’s something else that we love about The Refreshinq Co. aside from their pharmacist-curated and totally customized to your body’s needs supplements– it’s their philosophy and positive message to inspire and encourage people in their pursuit of wellness. They have a deep commitment to the community and it’s infused in everything they do–like their #NeverQuit initiative.
If you have a goal to never quit something, join us in taking the Refreshinq’s #NeverQuit pledge and share it on social media to inspire others!
The Nutrition Twins partnered with Refreshinq for this sponsored post.
Pumpkin Oatmeal Cranberry Pancakes
By now you likely know how we feel about pumpkin…we’re obsessed! 😉 And if you didn’t already know this, if you take a few seconds on our site, it’s hard to miss some of our faves like our Pumpkin Pie Oat Muffins, Skinny Pumpkin Muffins with Pecan Frosting, Pumpkin Cake Spice Roll, Pumpkin Pancakes, Pumpkin Spiced Latte, and our Protein Pumpkin Pancakes with Banana Cream Syrup… Our love affair started with our mom’s pumpkin pie, which she sadly only made at Thanksgiving time, but it wasn’t long before pumpkin was one of our favorite frozen yogurt flavors and before we were mixing it in everything. We still can’t get over that pumpkin is actually a veggie, so you get fiber and loads of powerful phytonutrients to calm your insides and to ultimately keep you looking more youthful, yet it’s ideal and rich-tasting in crave-worthy treats. Its’ creamy texture is amazing for making waistline friendly recipes, especially given that it’s so low in calories (only 40 calories in ½ cup)!
And while some may say, we have enough pumpkin recipes and enough pancake recipes, we beg to differ. You can never have too many. And now drum roll please…say hello to these Pumpkin Oatmeal Cranberry Pancakes!
We’re not gonna lie. While we do enjoy pumpkin year-round, we got the idea for the pumpkin pancakes while seeing all the carved pumpkins and feeling the chilly air come into town before Halloween, and it reminded us that it was time to make something new with the popular plump, orange vegetable and to include several spices that it tastes phenomenal with — cinnamon, nutmeg and cloves.
Pumpkin’s packed with beta-carotene, an antioxidant that may protect the body against aging, heart disease and cancer. And to keep your heart healthy, pumpkin has fiber, potassium and vitamin C.
Another cool thing about pumpkin? You can use it as a butter or oil substitute, just the way that applesauce is used in the recipe as a substitute for vegetable oil. Say hello to this perfectly sweet and perfectly healthy!
Makes 6-7 pancakes
2 pancakes per serving
Prep: 15 minutes
Cook: 15 minutes
1 medium egg (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
1 teaspoon baking powder
¾ can of pumpkin
½ teaspoon vanilla extract
¾ tablespoon almond butter
1 tablespoon applesauce
3 tablespoons skim milk
½ cup rolled oats
¼ cup flour
⅛ cup dried cranberries
1 tablespoons pumpkin seeds, deshelled
½ teaspoon cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves
½ cup plain Greek yogurt
Nutrition Analysis (per 2 pancakes and 1/2 cup Greek yogurt): 287 calories, 7 grams fat, 24 grams protein, 34 grams carbohydrates, 15 grams sugar, 297 milligrams sodium, >10 grams fiber
The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.