5 Nutrition Tips To Keep Lean During the Holidays

Check out some of our favorite tips for staying lean over the holidays.  And yup, we, too, definitely use these tips to prevent the parties from getting the best of our waistlines!

 

 

(Pssst… looking for healthy recipes?  Please feel free to search this site! And here are a few to start…

Mini Frittata Muffins

Soy Ginger Salmon

Kale Salad with Warm Roasted Sweet Potato and Carrots

One-Pot Black Bean & Quinoa Chili with Avocados

Sweet Potato Cutie Pies

Greek Quinoa Salad)

 

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The Nutrition Twins on Mornings with Maria Bartiromo

The Nutrition Twins Weigh in on Sugar and The Changes on Sugar-Free Soda

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A Great Chocolate Alternative – #AskTheTwins

Sure we’re registered dietitians, personal trainers and veggie lovers, but that doesn’t mean we don’t also have a thang for sweet tasting food! Ha!–if only!  In fact, one of our favorite indulgences is chocolate.   In the past, we’ve shared our personal favorite chocolate treats and the secrets as to how to enjoy them– all while getting healthy and achieving your fat loss goals.   And of course, we’ve also got delicious chocolate waistline-friendly chocolate indulgences (like our Chocolate Covered Strawberries, our Chocolate Avocado Mousse and our Microwave Peanut Butter Chocolate Chip Cookies) for those times when you want to indulge without going for the heavier deal.  Here, below we share one of our favorite chocolate replacements that is super easy and fun. Try it out when you want a chocolate stand-in and check our more of our tips on Qinetic.com

 

 

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Cacao covered Dates

Serves 1

Ingredients:

1 medjool date (if your date isn’t sticky, chop it into pieces)

1 teaspoon cacao powder

 

Directions:
Roll date in Cacao powder and enjoy!

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A Great Chocolate Alternative - #AskTheTwins
 
Author:
Serves: 1
Ingredients
  • 1 medjool date
  • 1 teaspoon cacao powder
Instructions
  1. Roll date in Cacao powder and enjoy!

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Salt Shakers on the Menu? The Nutrition Twins on Your World With Neil Cavuto

As many of you know, we are honored to be frequent guests on Your World with Neil Cavuto.  Neil is witty and always makes the segments so much fun– and there’s always something interesting that goes on with him behind the scenes. This appearance was no exception (see the bottom of this blog for a full explanation and for the real reason we brought Neil the carrots!)!

 

 

Here are a few things that we planned to tell Neil about salt’s effect on the body and why we’d be thrilled if the proposed legislation to put a “salt shaker” symbol next to  menu items at chain restaurants that have a full day’s worth of sodium become mandatory.  Plus, our clients and other diners will be more confident in their dining choices when they are made aware of the options that are the highest in sodium!

We’d let Neil know that salt:

  • raises risk of heart disease
  • increases risk of heart attack & stroke. (High blood pressure is a leading cause of cardiovascular disease. It accounts for two-thirds of all strokes and half of heart disease.)
  • makes every inflammatory condition worse—so if you have arthritis, salt will ultimately put more pressure on the joints
  • …and this is just the beginning!

 

Other important points:

  • The body likes salt in a certain concentration, and when we get too much salt, our body responds by trying to dilute the salt.
  • So we hold on to water to dilute it. We become a bigger person- as we hold on to salt/water, blood volume increases and we start to swell.
  • As our blood volume increases, our heart has to pump harder to keep it moving through our veins and arteries, leading to high blood pressure.
  • Over time, the extra work and pressure can stiffen blood vessels, also leading to high blood pressure, heart attack, stroke… (Check out these Salt Stand-Ins and a few of our Flushing Drinks, and  Detox Drinks which help to counteract salt and flush bloat).

 

And we’d also tell him that those who aren’t motivated to cut salt for their health can be motivated by their vanity:

When you eat salt, you become bigger and more bloated—and we’re right in the heart of beach season. NO one wants that. So seeing this salt shaker on the menu may be a good reminder to help to steer clear of certain foods!

    Most people don’t want to leave a restaurant feeling bloated and knowing they’ll have puffy bags under their eyes.

 

But there’s good news! (this is where the carrots that we brought Neil come in!):

For everything salt does to the body, potassium does the equal and opposite things!

High salt intake increases blood pressure, which can lead to heart disease, while high potassium intake can help relax blood vessels and excrete the sodium and decrease blood pressure!

  • Simply eat more fresh vegetables and fruits!   These are naturally high in potassium and low in sodium—and eat less bread, cheese, and processed meat, as these and other processed foods are high in sodium and low in potassium–and be healthier AND less bloated! 🙂

#1 Eating out Rule we give our clients: Have a veggie pre-meal before going to dinner–or on your way there.  Veggies fill you up with nutrients, like potassium, fiber and very few calories.  You’ll avoid arriving at the meal ravenous, be able to make a rationale decision about what you’ll eat…and you’ll eat less of the heavy stuff.  Plus, you’ll have an edge against sodium”

 

So after giving Neil this information, we didn’t want to send him out to the wolves for dinner without giving him carrots to help fight sodium and prevent overeating!  So that’s why we brought them!

For more healthy dining out tips check out these:

4 Ways To Prevent Social Eating From Getting The Best of Your Waistline

7 Foolproof Steps to Stay Lean While Dining Out

Tips to Get More Veggies

 

As for the commotion right before we went live on air…

Just as we hear the the producer say “…and you’re LIVE in 3, 2, 1…”.  We hear a loud SPLAT!  Yep, the big bag of carrots on Lyssie’s lap hit the floor like lead… and as Lyssie struggled to pick them up off the ground without the camera noticing the disappearing act of one of The Nutrition Twins, Tammy frantically repeated several times, “hurry, hurry, we’re live, pick them up, pick them up, hurry!!

So Neil, being the pro that he is, was able to keep the conversation on him for a moment longer so that the camera would be on him!  And that’s where you’ll see the video.

If you’re wondering why we snuck the carrots onto the set in the first place was so that Neil couldn’t see them and ask about them before we got to explain why they were there.  So Lyssie set them on the chair beside her, so they were hidden under the black table.  She would have placed them on her lap but they were a bit cold and wet, so she tried to fit them on the chair–she had to hang off the chair to fit the carrots on.  Apparently, the carrots were hanging off the chair, too- oy! 🙂

The video shows segment –starting with the scene immediately following the carrots smashing on the floor… below the video you’ll see how we envisioned it going down:

Psst…we never got to tell Neil the real reason we brought him the carrots!

 

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Should You Take A Vitamin Supplement #AskTheTwins

If you think you may be doing the best thing for your body by loading up on supplements, you may want to think again.  We used to do it and have since learned better!  Find out how the Nutrition Twins answer this question on Qinetic.com.

Also, give these recipes (and most recipes on our blog!) a whirl to get meals that pack a nutrient punch!

Roasted Detoxifying Vegetables

Colorful Detox Salad

Sweet and Savory Kale Salad with Creamy Avocado and Crunchy Almonds

 

Are there any vitamins that you feel are really important for you to take?
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What’s the Best Oil For Cooking? #AskTheTwins

We answer questions about great oils to use when cooking as well as when to stop with the fruit. Have questions? Ask us twins using #AskTheTwins and you may get a shoutout 🙂

You can learn more about this from our amazing friend and dietitian Marie Spano

Here are a few delicious recipes cooked with healthy oils for cooking:

Salmon Cakes with Chia and Lemon Zest

Tomato, Spinach, Egg ‘n Feta Never Tasted Beta’ Wrap

Broccoli Peanut Stir-fry

 Chickpea Burgers

What do you think?  We’re you surprised by this?  Do you cook with olive oil? Please leave a comment below to let us know!