4 Easy Ways to Get Healthy No Matter How Busy You Are

As girls who are registered dietitian nutritionists and personal trainers who always seem to wish there were more hours in a day to both enjoy it and get everything done that we need to, we’re all about finding easy ways to stay healthy despite being time crunched (we’ve been experimenting our entire lives– and teaching what we’ve learned for our entire careers! We enjoy sharing these secrets with our clients and we’re excited to share them with you too!).  These are our top 4 ways to become the healthiest person you know, despite you’re busy schedule.

  1. Start the day with a large glass of water (aka, liquid gold).

It’s one of the easiest things you can do to stay healthy and start your day off on the right foot.  Every process and chemical reaction in your body relies on water. If you want to look and feel your best and positively impact every aspect of your health, do this.

The benefits: This small step will:

  • increase your energy
  • take up space in your stomach, helping you eat less and slash calories
  • boost organ function and efficiency (your metabolism too!)
  • help flush toxins and wastes out of your body, ridding discomfort and gut bulges from constipation and helping your skin to glow

How to do it:

  • Wake up and immediately drink 12-16 ounces. Make it a habit.
  • Don’t give up. Carry a water or seltzer bottle with you and drink 12-16 ounces before each meal.
  • If you need a little extra flavor for motivation, squeeze lemon, lime and/ or orange in. Or try other water infusions like our Watermelon Basil ACV Detox Water Infusion.

So refreshing! Once you make it a habit, you’ll realize how much better you feel and how it sets the tone for the entire day– you’ll never want to miss it!

3. Keep our favorite staples in your kitchen to easily whip up ten, healthy, simple meal options and avoid fast food/ take out.
See Ten Quick, Easy Healthy Meals You Can Make from the Items in Your Fridge.

The benefits:

  • Several studies, including one from John Hopkins suggests that home cooking is a main ingredient in a healthier diet and trying to lose weight diet since people who frequently cook meals at home consume fewer calories, carbohydrates, less sugar sodium and less fat than when they eat out.
  • Aside from delicious meals from home keep you a lot leaner than meals purchased out: they save money and are higher in disease-preventing nutrients! S-C-O-R-E!

    How to do it
    :

    • Simply keep the staples on the list at home so you can rock out healthy meals in 5-10 minute meals when you’re busy!

     3. Eat More to Get Lean: Yes! Mo’ Veggies

Fill half your plate with veggies at lunch and dinner.  This really is possible even when you’re busy! 

The benefits:

  • Veggies are your golden ticket for all things health (disease and obesity prevention, boosting energy & metabolism). They flood your body with antioxidants and phytonutrients that fight disease and mop up free radicals, helping to undo some of the damage created by overindulgences, alcohol, stress and breathing polluted air, while veggies also help to keep meals low in calories.

Additional benefits:

  • Veggie Bonus #1: Fill up on veggies and you’ll have less room in your stomach for the heavy stuff and you’ll get leaner.
  • Veggie Bonus #2 (a.k.a. our constipation & flat-belly cure): The high water and fiber content of the veggies flushes bloat and waste and brings on a flat belly—oh yeah!
  • Veggie Bonus #3 (a.k.a. our bloat-be-gone cure): The high water and potassium combination in veggies helps to flush out salt and the extra water and bloat that it holds with it for a flatter belly.

 

Wonder what Chinese meal makes us smile ear to ear? Shrimp and a double “case of the broccolis” 🥦 🥦 . Yup, we’ve got it bad! 😁What you don’t see is the sauce we get on the side- we request it with no oil or light oil. So delish and totally healthy way to enjoy Chinese and feel satisfied and not over-stuffed or salt- loaded!

What to do:

  • Include extra non-starchy* veggies (nearly all veggies with the exception of peas, potatoes and corn) at every meal.
    *Starchy veggies are healthy; they’re higher in calories so eating lot of them could cause weight gain.

How to do it:

  • Follow our Red, Green and Orange RuleTM. Include either a red, orange or green veggie at every meal.
    • You’ll focus on what you should eat, rather than obsessing about foods you should eat less often.
  • Steam veggies and eat as a side to a meal, mixed in it, or enjoy them raw.
  • Try cutting meal serving back by one-quarter to one-half and then add steamed veggies right into the sauce. The meal size will be the same but you’ll eat less of the heavy, waist-puffing stuff and automatically boost nutrients, fiber and slash calories.

 The time crunched solution:
How to do it:

  • Keep frozen veggies on hand! They’re just as nutritious as fresh—and they won’t go bad—you don’t have to wash, cut or peel them! If they’re not defrosted, simply steam or pop them in the microwave and voila!

 

  • Defrost frozen veggies in the fridge during the day. When you get home, make a quick cold salad by mixing the veggies with vinegar and a teaspoon of olive oil or toss them right into a hot meal, as they’ll already be “cooked” and you’ll simply warm them up.
  • Purchase pre-washed and sliced fresh veggies. Enjoy fresh carrots sticks and sliced bell pepper with hummus.
  • Dining on take-out? Chinese chicken and rice? Pasta and chicken? Mac ‘n cheese?  Order (or microwave from frozen at home) a side of steamed veggies without added butter or oil.
  • Mix the veggies right into whatever dish you’re eating—the veggies will pick up the flavor from the sauce in the meal and add great texture, flavor and color. The meal will be much bigger, so save half for another day. You’ll eat less of the heavy stuff and fill your stomach with the lower calorie, fiber-and nutrient packed veggies.
  • Make/ order omelets, sandwiches, pizzas, wraps and burritos with veggies (pre-cut/ washed veggies makes it fast).
  • Preparing or ordering a sandwich or wrap? Use or request nori or lettuce to replace carb-rich bread—it’s easier to eat on-the-go than a traditional sandwich and just as quick to prepare.

Tip for Success:

  • One day a week take five minutes to write down how you’ll get produce at each meal in the coming week. This way, when you’re busy you’ll have your plan in place and be good to go!

    Tammy’s daughters Summer and Riley with their veggies

 4. Stay active and keep it fun.

The benefits:

Burn calories, fight obesity, diabetes, heart disease and cancer and boost mood and libido.   

What to do:

Aim for at least 30 minutes of cardiovascular activity three days a week (or more) plus 30 minutes of “movement” (see below for specifics) on each day of the week that you’re not doing traditional cardiovascular exercise. Cardiovascular exercise is also known as aerobic exercise or “cardio,” for short; this is the exercise that burns the most calories while you do it and is going to help you to slim your body and sweat out the bloat, while increasing the strength of your heart and lungs. (Think speed walking, swimming, jogging, biking, the elliptical machine, Zumba, etc.)

The Time-Crunched Solution:

  • Break it up!
  • If you only have 15 minutes in the morning—walk 7 minutes outside your door and walk back. If you have 20 minutes in the evening, do it again.Have less than 10 minutes? Try this quickie, effective, anytime, anywhere 6-minute strength training/ cardio workout (go straight from one exercise to another):
  • 30-Second Plank
  • 40 Wall Squats
  • 20 Knee Push-ups
  • 40 Jumping Jacks
  • 15 Tricep Dips
  • 30 Lunges
  • On the remaining days of the week that you don’t get cardiovascular exercise, aim to get at least 30 minutes of “movement” to move your body EVERY day.

    What counts as being active?

    • Walking through the city
    • Site-seeing
    • Dancing around the house
    • Walking to a friend’s house
    • Walking as you talk on the phone, rather than lounging

IMPORTANT: What burns more calories—lounging on the couch vs. walking down the street or dancing around the house? What is better for your heart, getting it pumping or letting it sit idle? You bet, buttercup—it’s walking or dancing! That’s the reason you’re adding movement.

BONUS POINTS! These are really helpful when you have a time-crunched schedule:

  • Take the stairs at work, do jumping jacks during the commercial breaks of your favorite TV show, and—yes, you’ve heard this one before—take the furthest spot in the parking lot.
  • The goal is to get as many “bonuses” as possible in your day.

The Most Efficient 10-minute Full Body Strengthener

If you live in our neighborhood, you’re more likely to catch us running down the street than walking 😉, and it’s not just because we’re registered dietitians and personal trainers who are trying to squeeze extra running into our day (although that wouldn’t be a bad idea!). It’s simply because we can’t seem to find enough hours in the day to squeeze in everything we want to do. And although we’re no busier than anyone else (we likely just aren’t quite as good when it comes to time management), we try to save ourselves a few minutes when we can. We’re always trying to do things to save time, and when it comes to health hacks, our clients are frequently asking us questions along this vein. What can they eat to get in shape the fastest? Which workouts will give them the best results in the least amount of time? Can they really get stronger in 10 minutes? We came up with this ultra-effective 10-Minute Full Body Strengthener for days when you only have a few minutes to spare and are determined to get into your best shape.

 

The good news about this workout is that you don’t need to belong to a gym—you can do this in the comfort of your own house!

 

This Efficient 10-Minute Full Body Strengthener (below) is to be done in order so once you are done with the jumping jacks go right into the squats. The goal is to be able to do as much of each movement without stopping. The less time you can spend transitioning to each movement will result in a quicker time and an even better workout! If push-ups are something that you struggle with or take you a longer time to do, try Level 1 for this workout. And if you need to do knee push-ups, no problem! As long as you feel that you’re pushing yourself, it will be a great challenge and it will allow you to keep moving rather than resting for an extended period of time. You’ve got this!

 

Level 1:

100 jumping jacks

75 squats

30 push-ups

15 burpees

 

 

Level 2 (More advanced):

100 jumping jacks

75 squats

50 push-ups

25 burpees

 

squat: Athletic young woman fitness model warming up doing squats exercise for the buttocks concept sport slimming healthy lifestyle. Stock Photopush up: Young adult man doing push ups. Studio shot over white.burpee: girl athlete making burpees

A few of our top pointers:

  • Tell yourself to B-R-E-A-T-H-E when doing the jumping jacks! If you’re like a lot of our clients, you’ll unintentionally hold your breath. …There are a lot of jacks to start the workout and you will want to save that breath for the rest of the movements
  • The push-ups are harder than they look on paper 😉 if completing 30 or 50 push-ups are a challenge break them up into smaller sets- either sets of 5 or 10 if you can would be ideal). If the push-ups with smaller sets are too challenging, simply try cutting the total push-ups in half (so you’d complete 15 rather than 30). The great thing about push-ups is they can be scaled down to knee push-ups if they become a struggle. So, if you think knee push-ups are a good idea,try to do as traditional push-ups as you can and finish the remaining ones from the knees!
  • When you get to the burpees you’ve almost made it through, so don’t give up! It’s likely you’ll be tired so remind yourself how much you’ve just done and that this is the final leg where you can step on the gas pedal, don’t give up! You made it this far so tell yourself you have enough left in the tank to finish strong!

 

Looking for a boost of energy before the workout?

Ideally, you’ll have eaten well during the day and will be fueled for your workout so that any boost you need is just a light snack to prevent your from feeling hungry during your workout. One of our favorite pre-workout boosts? Have a cold glass of water (this is like a shot of energy, really!) and a piece of fruit like(a banana or an apple, for example, with a little bit of peanut butter or with a low-fat/nonfat Greek yogurt. The carbs in the fruit will fuel your muscles while the protein in the peanut butter and Greek yogurt will help to keep you satisfied and keep your energy levels stable so you don’t crash.

Hungry after your workout? If you’re heading home for a meal, here’s a simple, healthy go-to meal that we often whip up and that will replenish your body: a grilled chicken breast (4-5 ounces), asparagus and broccoli (at least 1 cup or more), and a sweet potato (4-5 ounces). This can be prepared in under 20 minutes so you can quickly replenish your depleted glycogen stores (muscle energy), thanks to the carbs in the sweet potatoes. The chicken breast is the perfect source of lean protein to help to repair and rebuild your muscles after a workout and the antioxidants in the asparagus and broccoli and sweet potato hasten muscle recovery by helping to mop up free radicals that cause damage to the tissues and cells and that are a natural result from your workout. And this meal is tasty and healthy so it’s a

 

Here’s another meal you may enjoy that can be made in a jiffy after a workout!

Easy Black Bean Protein Bowl

 

Overhead Shoulder Press

Hello Sexy Shoulders! Whether you’ve got ‘em or want ‘em—today’s your lucky day!

Getting to the gym is hard—especially when it’s cold outside! If bad weather is keeping you from the gym, workout in the comfort of your own home! You don’t need a full set of gym equipment to get a great workout in your home! In fact, you can purchase a resistance band for less than 10 dollars! Resistance bands come in different colors and each color indicates the degree of resistance. For example, yellow is usually light, red is usually medium, and green is usually heavy. Resistance bands can be used for a full-body workout, but we’ll start with the overhead shoulder press!

A side of sexy shoulders coming right up!

 

How to:

  • Standing upright, place your right foot slightly behind you.
  • Secure the middle of your resistance band under your right foot.
  •  Hold one end of the resistance band in each hand.
  •  Lift your arms so that they form a 90 degree angle—elbows should be bowed to the sides.
    • While performing this exercise, keep your back straight (not arched forward or curved back).
    •  Keep your abs tight and your core engaged throughout the entire exercise.
  •  Lift both arms straight up over your head!
    • It’s okay if they aren’t perfectly straight. In fact, don’t completely lock out your elbows!
  • Return arms back to 90 degree angle—that’s one rep! Remember to keep those abs tight and engaged.
    • Keep in mind that depending on your resistance band, this exercise can be challenging!

 

Perform 3 sets of 8-12 reps and feel the burn!

You did it! Woohoo! Sensational Sexy Shoulders Unite!


For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check out The Nutrition Twins’ Veggie Cure!

If you love this recipe, you may also enjoy these fabulous recipes:
Banana Kiwi Weight Loss Smoothie · Skinny Deviled Eggs

Best Post Workout Drinks!

Whether you’re a die-hard athlete or simply a weekend gym warrior it’s probably safe to say that you want a delish, tasty and energy reviving beverage post-workout. While most energy drinks are high in sugar and calories, there are some healthier and tastier alternatives for you next post-workout drink!

Photo reprinted with permission from makingthymeforhealth.com and www.healthyaperture.com.


Tomato Juice: New research shows that tomato juice can actually help to speed muscle recovery. Tomatoes are also full of the antioxidant lycopene which helps to reduce cell damage after workouts and exercise. Plus they’re packed with the electrolyte potassium as well as with water, both helping to rehydrate your body

NOTE: Watch out–store bought tomato juice is extremely high in sodium (nearly 1/3 of your daily allotment in just 1 cup) and there is no need to go get that much sodium as most people will easily replace any sodium lost in sweat with normal eating. Try our delish juice recipe below or opt for low-sodium tomato juice.

Chocolate Milk: Who doesn’t love a glass of milk? Chocolate milk replenishes muscles thanks to it’s nutrients and protein and carbohydrates! The levels of sugar and sodium have been found to help boost insulin levels to help retain energy. It does have sugar and sodium, so again be careful to not over consume. If you are watching your weight, this should serve as your post-workout snack, not simply a beverage that you would eat with a snack.

Tart Cherry Juice: The antioxidants in cherries can help cut back inflammation and swelling post-workout. It was also found to aide in faster muscle recovery and decrease muscle soreness. So add tart cherry juice to a smoothie with a banana, ½ cup ice and nonfat yogurt. If you are watching your weight, this should serve as your post-workout snack/meal, not simply a beverage that you would eat with a snack.

Curious why there’s not an energy drink on this list? They contain a ton of sugar–the one thing you don’t want to do after exercising your butt off!

To go along with the new craze of tomato Juice for a post-workout boost – here’s a lightened up recipe from just straight tomato juice – many people don’t like the thickness.

Another bonus? Our Skinny Tomato Watermelon Juice is packed with antioxidants–and with potassium which flushes sodium and bloat, goodbye puffiness :).

Skinny Tomato Watermelon Juice

Serves: 1

Ingredients

  • ½ cup fresh grape tomatoes
  • ¾ cup watermelon, cut in ¼ inch pieces
  • ¼ cup Ice

Directions

Place all ingredients into a blender and set on puree setting. Mix well until all chunks are gone and desired thickness is obtained. Add more ice if needed. Enjoy!

What are some post-workout drinks you’ve tried?

Nutrition Facts: Serving Size: 1 cup: 50 calories, 0 g fat, 0 g saturated fat, 12 g carbohydrate, 1 g protein, 9 g sugar, 2 g fiber, 6 mg sodium

For a 10-Day Weight Loss Jumpstart and Detox Plan as well as delicious and easy ways to help you eat healthfully, please check out our new book! The Nutrition Twins Veggie Cure!

 

Click here to get it onAmazon Please let us know what you think of the recipes–we’ve got more than 100 yummy ones!!  Enjoy! 🙂

If you like this recipe you may also like:

Just Call It A Comeback… Bloat-free After Last Night!
Skinny Ginger Cookies
Cinnamon Baked Apple Graham

Banana Puree Popsicles

Yes, you better believe we’re twin sister, veggie loving, registered dietitians and personal trainers who just happen to have a killer sweet tooth that we work hard to keep in check!  This always makes our clients smile with relief to hear as they just assume that since we love veggies that we just must love all healthy food and never be tempted by anything that is even remotely indulgent.  Poppycock! If only!  Yes, we definitely know what its like for it to be 9pm and to be craving something sweet, (why do you think we came up with our Skinny Oreo Balls , our Strawberry Mint Ice Cream and our 5-Minute Peanut Butter Chocolate Chip Cookies? 🙂 ) even when you’ve eaten so healthfully all day… you just don’t want to blow it now.   After all, you just need an hour and a half more of strong willpower… but you know exactly where those cookies are in the pantry (for us it’s chocolate– and anything chocolate– chocolate pretzels, chocolate covered raisins, that chocfro yo in the freezer– if it has chocolate we’re game!–OK–and any frozen desserts, too! 🙂 ). Just one cookie won’t hurt, right?  Read on if you know well enough you won’t stop at just one cookie.

 

Here’s your solution! These Banana Puree Popsicles! They take time to eat, they’re cool and refreshing and waist-line friendly!  And only 20 calories each! So even if you have two, you’re still satisfying your sweet tooth for less than 50 calories! And we love it when that indulgence is healthy and won’t hurt your  waistline.  If you’re the same way, you’re going to love our Banana Puree Popsicles!

 

Banana Puree Popsicles

 

Makes 6 popsicles

Ingredients

  • 1 Frozen Banana
  • 1 tablespoon Greek Yogurt
  • 1/8 teaspoon Vanilla Extract

Directions

  • Puree banana, yogurt, and vanilla in a blender until the mixture is slightly sticky.
  • Pour into popsicle molds* and put in the freezer to set (about 3 hours).
  • Use to stay refreshed on a hot summer day!
  • *If you don’t have popsicle molds, you can pour the puree into paper cups and stick a popsicle stick in the middle.
  • Makes 6 popsicles.  Each popsicle is only 20 calories!
  • Do you ever make your own fruit popsicles?