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

The Trendy Fruit You Should Be Eating

As seen on February 4th, 2014 on:

fitbie

written by The Nutrition Twins,

 

Consider 2014 the year of the lemon. At least, that’s one of the predictions of the Sterling-Rice Group, which named the yellow citrus fruit an “it” item in its annual food-trend report  last month. Get ready to see lemons making an appearance in trendy restaurants, bakery windows, and supermarket shelves (think lemon-flavored yogurts and preserves).

As nutritionists, we couldn’t be more thrilled with the humble lemon’s renaissance of sorts. Besides adding a big burst of flavor to all your favorite dishes, the tart fruit can also keep you trim and healthy. Here’s why and how to make the lemon your main citrus squeeze:

Why it rocks:

It’s a great sub for salt. Acidity, like saltiness, leads to increased salivation, so lemons literally make food mouth-watering. Plus, their antioxidants battle the inflammatory processes related to chronic disease, including heart disease. Salt can do the opposite by raising blood pressure.

It adds big flavor with little to no calories. The lemon’s powerful taste cuts the need for fatty flavor-enhancers like butter and sauces, so you’ll save significant calories—a major selling point if you’re trying to lose weight.

It keeps you well. Lemons are high in vitamin C, which enhances the absorption of iron from foods like spinach and meat, wards off colds and flus by keeping your immune system strong, and has also been shown to boost serotonin (your body’s feel-good hormone), thereby enhancing your mood. Lemons also contain unique flavonoid compounds that have antioxidant and anti-cancer properties.

How to eat it:

1. Squeeze it into soups and drinks—like hot tea.

2. Toss lemon juice with salads, veggies, and pasta.

3. Use it as a salt substitute in your favorite recipes.

4. Rub it onto chicken, fish, or turkey, or use it as a marinade to tenderize and reduce carcinogens created during grilling.

5. Add it to tomato sauce for a more complex flavor.

6. Squeeze it into ice water or seltzer, or into your ice cube trays to add flavor to other drinks like iced tea.

7. Top desserts with lemon zest.

8. Whisk it with a little olive oil, garlic, and a few of your favorite spices for a salad dressing.

9. Add it to your smoothies and green juices for a nice flavor kick.

10. Make gremolata, the Italian condiment that’s a great stand-in for salt and pepper.  Simply combine equal parts lemon zest, parsley, and garlic, and you’ll have a topping that can be sprinkled on just about anything. (If you like less garlic flavor, simply add several drops of olive oil).

Up Next: The White Food You SHOULD Be Eating

For more healthy eating tips, visit nutritiontwins.com.

Edamame Hummus

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

Published on Fitbie on February 4, 2014

Avocado Egg Sandwich

 

“Just throw an avocado in there, it will be fine!” –that’s our motto whenever a dish isn’t quite as delish as we hoped! 🙂 And we think avos are so yummy in our One-Pot Black Bean Quinoa Chili with AvocadoTomato, Cucumber, Avocado, & Chickpea Salad, Creamy Avocado Yogurt Dressing and we even made Skinny Avocado “Fries” and Chocolate Avocado Mousse!

Avocado Egg Sandwich

(Serves 1)

 

Ingredients:

1 slice tomato

1 slice whole wheat bread

¼ medium-sized avocado

¼ cup egg whites

Salt and pepper (optional)

Non-stick cooking spray

Directions:

1. Place slice of bread or pita in toaster and toast until lightly browned.

2. Spray cooking pan with nonstick cooking spray.

3. Pour egg whites into pan.

4. Once eggs bubble, flip. Cook until fully cooked.

5. Meanwhile, using a fork and mash avocado until chunky.

6. Remove bread from toaster and spread mashed avocado on it.

7. Add a slice of tomato on top.

8. Finally, add cooked egg white and tomato.

9. Sprinkle with a dash of pepper and salt (optional).

10. And voila—delicious! Enjoy!

 

Nutrition Facts: With Whole Wheat Bread Serves: 1, Calories Per Serving: 159; Total Fat: 6g; Protein: 11g; Carbohydrate: 16g; Fiber: 4g; Sugar: 3g; Sodium: 237mg

Nutrition Facts: With Whole Wheat Pita Serves: 1, Calories Per Serving: 170; Total Fat: 6g; Protein: 10g; Carbohydrate: 19g; Fiber: 5g; Sugar: 2g; Sodium: 165mg

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

 

If you love this recipe, you may also enjoy these fabulous recipes:

Banana Kiwi Weight Loss Smoothie

Skinny Deviled Eggs

 

Healthy Dinners in a Dash

As seen on January 30th, 2013 on:

fitbie

written by The Nutrition Twins,

 

After a long day, who wants to spend hours over the stove? Sometimes it just seems easier to grab a bag of chips or take a spoon to the peanut butter jar.

Unfortunately, these options lack nutrients and could contribute to a larger waistline over time. And, while, you can reheat a portion-controlled frozen meal on occasion (as long as you add some microwaved veggies on the side to help fill you up), it’s not ideal to make freezer foods a habit. (Be sure to skip these 6 Worst Frozen Diet Foods)

Instead, whip up one of these six quick and nutritious dinners. They’re as easy to prepare as frozen meals, but also deliver the nutrients you need.

 

 

Breakfast for Dinner

  • Veggie Omelet and Whole Grain English Muffin

An omelet stuffed with veggies is healthy, satisfying, and takes just five minutes to prepare. The secret is using ready-to-go veggies. Think: pre-washed spinach, pre-sliced mushrooms, chopped broccoli, or bell peppers slices. We typically use frozen veggies (they’re just as good for you as fresh ones) and allow them to defrost during the day in the refrigerator. When we get home they’re ready to toss right into the eggs.’

  • Muesli

Mix low-sugar, fat-free vanilla yogurt with quick oats and berries for a nutrient- and antioxidant-packed meal. You can also sprinkle in slivered nuts for some extra crunch and good-for-you fats.

A Healthy Twist on Typical Calorie-Loaded Meals

  • Italian Stuffed Potato

Microwave a five-ounce baked potato (150 calories) and then top it with fat free ricotta cheese, broccoli, and tomato sauce. You can stir the ricotta and tomato sauce together while the potato is in the microwave. We blend the tomato sauce and ricotta for a creamy protein-packed red sauce and keep it frozen in individual portions until we’re ready to thaw and use it.

  • Easy Open-Face Burrito

Open a can of black beans or low-fat refried beans and spread them over a whole-grain tortilla. Sprinkle it all with low-fat cheese before popping it in the microwave. Then, top the whole thing off with lots of chopped peppers, tomatoes, onions, and salsa. The secret to keeping the calories in control: Choose a tortilla with 140 calories or less, or cut a large tortilla in half.

Sandwiches that Satisfy

  • Tuna Pocket

Open a can of tuna packed in water and mix it with lemon juice and a teaspoon of olive oil or low-fat mayo.  Slice a whole-wheat pita pocket in half. Stuff it with the tuna, pre-washed, chopped lettuce, tomatoes, and peppers. You can even add water chestnuts for a great crunch. Complement the sandwich with a piece of fruit (the original fast food), and you’ve got a complete low-calorie, nutrient dense meal.

  • Veggie Burger Salad and Sweet Potato

Pick your favorite veggie burger (ideally one with at least 10 g of protein) and microwave it with some low-fat cheese on top.  Place it on a bed of pre-washed spinach. Add a sweet potato on the side, which you can bake in the microwave in less than five minutes, for 150 nutrient- and fiber-packed calories.

Edamame Hummus

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

 

Published on Fitbie on January 24, 2013

 

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Healthy Chocolate Cake

As you know by now, we’re huge fans of both eating healthfully– and of chocolate! And who says you can’t enjoy a little chocolate and still be eating healthy? Not us! To celebrate National Chocolate Cake Day, we think we all should enjoy the day without feeling guilty– so here’s our “chocolate cake made healthy”—just for you!

Psst… check out some of our other chocolatey healthy indulgences:

Microwave Peanut Butter and Chocolate Chip Cookies

Skinny Oreo Balls

Chocolate Coconut Chia Balls

Healthy Chocolate Cake

Serves: 12

Ingredients

  • 1 cup coconut palm sugar or white sugar
  • 1 1/8 cup whole wheat pastry flour or white whole wheat flour
  • 1/2 cup unsweetened cocoa powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1/2 cup light butter
  • 1 egg
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 1 cup cold brewed coffee

For Frosting:

(NOTE: Frosting is not included in nutrition analysis and not necessary in this moist and delicious cake–but if you want a little smear, like we showed in our photo, here’s what we used. If you can limit it to a teaspoon per serving it should add roughly 35 calories).

  • 1 cup chocolate chips
  • 1/3 cup coconut oil
  • 1 tablespoon vanilla extract

Directions

  • Preheat oven to 350 degrees F. Grease and flour an 8 inch pan. Sift together flour, cocoa, baking soda and salt in a medium mixing bowl.
  • In another medium bowl, cream butter and sugar until fluffy. Add egg, vanilla and cinnamon and beat well. Add flour mixture to butter mixture and beat until well mixed, adding coffee in.
  • Bake for 35 -45 minutes, or until a toothpick inserted into the cake comes out clean.
  • Enjoy! Serve with vanilla frozen yogurt for a sweet treat.

For Frosting:

Heat the oil and chocolate chips over very low heat in a small pan. Once chocolate has melted, stir in the vanilla. Take mixture off heat and refrigerate. The frosting will be ready when it thickens after about 15-30 minutes. Then simply whip it–if you have an immersion blender, this would be easiest, but you can blend however you like to make it fluffy.

Nutrition Facts Per serving (1/12 cake without frosting): 168 calories, 6 g fat, 4 g saturated fat, 358 mg sodium, 28 g carbs, 2 g fiber, 17 g sugar, 3 g protein

 

For a 10-Day Weight Loss Jumpstart and Detox Plan and a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

 

 

 

Healthy Chocolate Cake! Perfect for National Chocolate Cake Day!
 
Nutrition Facts Per serving (1/12 cake without frosting): 168 calories, 6 g fat, 4 g saturated fat, 358 mg sodium, 28 g carbs, 2 g fiber, 17 g sugar, 3 g protein
Author:
Serves: 12
Ingredients
  • 1 cup
  • coconut palm
  • or white sugar
  • 1⅛ cup whole wheat pastry flour or white whole wheat flour
  • ½ cup unsweetened cocoa powder
  • 1 tsp baking soda
  • ½ tsp salt
  • ½ cup light butter
  • 1 egg (We use Eggland’s Best because they are fresher than ordinary eggs and contain 25 percent less saturated fat)
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 1 cup cold brewed coffee
  • For Frosting
  • (NOTE: Frosting is not included in nutrition analysis and not necessary in this moist and delicious cake--but if you want a little smear, like we showed in our photo, here's what we used. If you can limit it to a teaspoon per serving it should add roughly 35 calories).
  • 1 cup chocolate chips
  • ⅓ cup coconut oil
  • 1 tablespoon vanilla extract
Instructions
  1. Preheat oven to 350 degrees F. Grease and flour an 8 inch pan. Sift together flour, cocoa, baking soda and salt in a medium mixing bowl.
  2. In another medium bowl, cream butter and sugar until fluffy. Add egg, vanilla and cinnamon and beat well. Add flour mixture to butter mixture and beat until well mixed, adding coffee in.
  3. Bake for 35 -45 minutes, or until a toothpick inserted into the cake comes out clean.
  4. Enjoy! Serve with vanilla frozen yogurt for a sweet treat.
  5. For Frosting
  6. Heat the oil and chocolate chips over very low heat in a small pan. Once chocolate has melted, stir in the vanilla. Take mixture off heat and refrigerate. The frosting will be ready when it thickens after about 15-30 minutes. Then simply whip it--if you have an immersion blender, this would be easiest, but you can blend however you like to make it fluffy.

5 Snacks to Bust You Out of a Food Rut

As seen on January 24th, 2013 on:

fitbie

written by The Nutrition Twins,

 

Is your go-to snack a snooze? Maybe you eat a chicken breast and broccoli every night for dinner, or nosh on Greek yogurt daily. You’re not alone. Despite giving our clients a number of food options, they tend to stick to a handful of the same foods. While it’s great to have some healthy standbys, eating the same thing meal after meal can grow tiresome. And when you’re bored with what you eat, you become more susceptible to cravings.

To re-inspire our clients, we like to continually give them a number of fresh, options. For example, the following five waistline-friendly snacks will keep your diet on track, while keeping hunger at bay.

If you crave something sweet…

Try one of our favorite standbys: dates rolled in cocoa powder.  They’re deliciously sweet, and they quash a chocolate hankering. You’re filling up on fiber and powerful antioxidants, so you won’t have to feel guilty later about having eaten it. Bananas rolled in cocoa powder are delish as well!

If you crave a lot of food…
Really need to squash your appetite? Make your own muesli. Just mix 6 ounces of low-sugar, non-fat vanilla yogurt with 1/4 cup of quick oats. Then add a handful of berries or your favorite chopped fruit. This satisfying snack feels more like a meal, but only costs you 200 calories. Be sure to use quick oats–they’ll soften to the ideal perfect texture.

If you crave Chinese food…

Indulge in a typical Chinese food appetizer—steamed edamame beans. You can buy these frozen. Just pop them in the microwave and in minutes and you’ll have a tasty snack. We love to eat these by using our teeth to scrape the edamame beans out of the pods. A 1/2-cup serving of shelled edamame contains only 100 calories and will help you to stay satisfied with 8 g of protein and 4 g of fiber.

If you crave peanut butter…
Take two whole-grain graham cracker squares and spread one teaspoon of peanut butter it.  You’re getting the real deal—the peanut butter—but it’s calorie controlled because the portion is small. Not to mention, the whole thing feels really indulgent with the sweet graham cracker.

If you crave popcorn…

We just discovered Popcorn, Indiana’s s new line of better-for-you, ready-to-eat popcorn, FIT. Unlike a few calorie-packed microwave options, this snack delivers 40 calories or less per cup, and only contains 2 g of fat. What’s more, you get a whopping serving of whole grains, and fiber and antioxidants to boot. Plus, FIT doesn’t contain any artificial flavorings and preservatives. Our clients have told us that they look forward to this snack and love flavors like Sea Salt, Parmesan & Herb, Extra Virgin Olive Oil, and Onion Dijon.

Edamame Hummus

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

 

Published on Fitbie on January 24, 2013