Slimming Strawberrry & Mint Detox Spritzer

If you want to slim down and get healthier then give this spritzer a whirl!  It’s packed with potassium (thanks strawberries, lime and mint!) to help restore normal fluid balance and flush out bloat. Plus, it tastes great– and for just 8 calories a serving, you can’t go wrong! Drink it in between meals and with your snacks for a sweet treat that will help to keep you pacified and stave off hunger and more sweet tooth cravings!

Added weight loss bonus! Research shows that strawberries contain a special weight loss component that helps to shed pounds!

Looking for more ways to flush excess sodium and bloat?  Here are drinks to try…

Ginger and Carrot Slim-down Smoothie: Potassium rich cantaloupe and apples round out the phytonutrient-rich ginger and carrots to make this an ideal beverage to restore normal fluid balance

Detoxifying Green Tea Smoothie:  Packed with potassium and water plus phytonutrients to neutralize toxins, this refreshing smoothie is delish.

Slimming Raspberry-mint Detox Spritzer: Raspberries and lime make this a drink a potassium winner, and at only 8 calories, you can drink it all day long and flush away bloat without the calories adding up!

Lemon Mint Detox Drink: Lemon, mint and ginger flood the body with potassium to flush bloat and restore normal hydration status

Slimming Strawberry Mint Detox Spritzer

Ingredients

  • 8 ounces seltzer water
  • 2 strawberries, sliced
  • Sprig of mint
  • Juice of 1/2 lime (optional)

Directions

Pour seltzer in a glass, add strawberries and mint.  Enjoy!  *Tip– let the drink sit for a few extra minutes in the refrigerator  to allow a stronger strawberry flavor.

Nutrition Information per serving:  8 calories, 0 g fat

 

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

 

 

Slimming Strawberrry & Mint Detox Spritzer
 
Nutrition Information per serving : 8 calories, 0 g fat
Author:
Serves: 1
Ingredients
  • 8 ounces seltzer water
  • 2 strawberries, sliced
  • Sprig of mint
  • Juice of ½ lime (optional)
Instructions
  1. Pour seltzer in a glass, add strawberries and mint.  Enjoy!  *Tip-- let the drink sit for a few extra minutes in the refrigerator  to allow a stronger strawberry flavor.

Pine-ana Reboot Smoothie

This is a fabulous post-workout smoothie or a fantastic snack to help reboot you in the middle of a long afternoon. It’s hydrating and refreshing and a great source of potassium which helps to restore fluid balance and prevent muscle cramps while aiding in muscle contraction.  You also get a dose of vitamin C, as well as a carb and protein combo to help repair muscles and tissues and aid in recovery.  This combo also boosts your energy to kick your afternoon into high gear. The ginger adds a delicious kick and is known to help ease digestion.

Note: The level of sweetness people prefer varies a good deal. If you make this smoothie and want it slightly sweeter, add a few extra tablespoons of frozen pineapple or a teaspoon of honey or some stevia.  We also adore ginger so we add extra, the calories are negligible.

Serves 2

Ingredients

  • 1 banana
  • 6 large ice cubes
  • 6 ounces nonfat vanilla Greek yogurt
  • 1/4 cup frozen pineapple tidbits (Trader Joe’s has great ones)
  • 1/2 teaspoon freshly grated ginger*

*NOTE: We actually just add in about 1/2 inch chunk of ginger without grating it first, which makes this very easy.  However,  if you don’t know if you’re a fan of ginger, start with the recommended grated amount and then from there you can use less or more without grating or measuring in the future).

Directions

Put all ingredients in blender and blend until smooth.

Nutrition Info per serving (not including optional honey or stevia): 1 Serving: 115 calories, <0.5 grams fat, 70 mg sodium 22 g carbohydrate, 7 g protein, 1.5 g fiber, 15 g sugar

Per serving if you’re looking for a light meal or a larger snack have both servings for 232 calories, 1 g fat, 141 mg sodium, 45 g carbohydrate, 14 g protein, 3 g fiber, 30 g sugar

For an eating plan to get you looking and feeling great check out The Nutrition Twins’ Veggie Cure!

If you like this recipe you may also like:

Creamy Warm Cinnamon Banana Milk
Vanilla Pumpkin Protein Smoothie
Banana Kiwi Smoothie

 

Pine-ana Reboot Smoothie
 
Nutrition Info per serving (not including optional honey or stevia): 1 Serving: 115 calories, <0.5 grams fat, 70 mg sodium 22 g carbohydrate, 7 g protein, 1.5 g fiber, 15 g sugar Per serving if you're looking for a light meal or a larger snack have both servings for 232 calories, 1 g fat, 141 mg sodium, 45 g carbohydrate, 14 g protein, 3 g fiber, 30 g sugar
Author:
Serves: 2
Ingredients
  • 1 banana
  • 6 large ice cubes
  • 6 ounces nonfat vanilla Greek yogurt
  • ¼ cup frozen pineapple tidbits (Trader Joe’s has great ones)
  • ½ teaspoon freshly grated ginger*
  • *NOTE: We actually just add in about ½ inch chunk of ginger without grating it first, which makes this very easy.  However,  if you don’t know if you’re a fan of ginger, start with the recommended grated amount and then from there you can use less or more without grating or measuring in the future).
Instructions
  1. Put all ingredients in blender and blend until smooth.

Should You Go Vegan?

As seen on December 22nd, 2013 on:

fitbie

written by The Nutrition Twins,

 

Famous vegans like Natalie Portman, Ellen Degeneres, and now Beyoncé may have you interested in—or at least curious about—adopting an all-plant diet. But is a vegan lifestyle really better? For one, you have to forgo all animal products, including eggs, dairy, and (if you’re a strict vegan) honey. Plus, unless all your friends, family, and coworkers are also vegan, you’re guaranteed to encounter frequent challenges to your food choices.

That said, moral reasons aside, there are certainly benefits to sticking with plant foods. Before following in Bey’s footsteps, consider these pluses and minuses of eating a vegan diet.

Vegan pros:

It’s good for your body and your waistline. Vegans tend to be healthier—research shows that they have lower rates of heart disease, cancer, type II diabetes, and obesity, and they also weigh an average of 5 to 20 percent less than meat eaters. What’s more, most Americans don’t meet their daily requirements for vegetables, fruits, and whole grains, and by eliminating animal products, you’re practically forced to pack in more of these nutrient-dense foods.

It’s a good way to reduce your carbon footprint. The meat industry creates one-fifth of the man-made pollution in the US—thanks to greenhouse gases and burning fossil fuels—in order to grow livestock feed and to process and transport meat. Plus, raising animals for food is inefficient, and drains the environment of land and fresh water.

It saves you money. Animal protein is typically pricey, so you’ll have an easier time saving up for that trip to Cabos if you opt for beans and grains instead. They’re easier on your wallet and can be purchased in bulk for a much lower cost than beef or chicken. In-season fruits and vegetables also tend to be budget-friendly.

Vegan woes:

It can make you flabby. If you don’t make sure you’re getting adequate protein from vegan sources like beans, soy foods, nuts, and grains like quinoa, then your muscle tone can quickly disappear.

It can lead to weight gain. Focusing on high-calorie nuts, nut butters, and vegan cheeses in order to get enough protein can pack on the pounds. You’d have to eat 815 calories of mixed nuts to get the same amount of protein (23 grams) that you’d get in just 120 calories of skinless chicken breast, and a piece of vegan lasagna can easily have more calories than a cheeseburger and fries.

It’s not automatically healthy. Vegan cookies are still cookies, and you could technically be considered a vegan if you fill up on chips and soda, which we all know won’t do your body any favors. If you want to be a healthy (and slim) vegan, you’ll have to learn how to select the most nutritious options.

Thinking about going vegan or vegetarian? Check out The Nutrition Twins’ Veggie Cure for easy, healthy, and delicious vegan and vegetarian recipes.

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 December 22, 2013

Skinny Gingersnaps

These little numbers are a great way to squash a sweet tooth craving in only 88 calories! Sweet, savory and perfectly satisfying– they are such a treat for us and feel indulgent,  but they’re guilt-free!

(Psst… our site is filled with hundreds of guilt-free recipes– feel free to search for whatever type of recipe your looking for! And for a few to get you started, try:

Skinny Ginger Cookies
Cinnamon Baked Apple Graham
Creamy Corn Muffins

Skinny Gingersnaps

Serves: 24; serving size: 1 cookie

Ingredients

  • 2 cups whole wheat white flour
  • 1 tablespoon ground ginger
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon ground cloves
  • 2 teaspoons baking soda
  • 1/4 teaspoon salt
  • 1 cup coconut palm sugar or you could use sugar or a sugar alternative, divided
  • 5 tablespoons light butter, softened
  • 1/4 cup packed dark brown sugar
  • 1 1/2 tablespoons honey
  • 1 teaspoon vanilla extract
  • 1 large egg
  • Cooking spray

Directions

  • Preheat the oven to 350°.
  • Combine flour, ginger, cinnamon, cloves baking soda, and salt in a small bowl.
  • In a large bowl, combine 3/4 cup granulated sugar, butter, and brown sugar. At medium speed, beat with a mixer until thoroughly mixed. Add the honey, vanilla, and egg and continue to mix well. Reduce speed on blender to low and add flour mixture. Blend well Cover dough and freeze until firm (approximately 1 hour)
  • Spray hands lightly with cooking spray and make the dough into 1-inch size balls. Roll dough balls in the remaining granulated sugar and place on baking sheets sprayed with cooking spray. Make sure balls are at least 2 inches apart. Bake at 350° until lightly browned (approximately 12 minutes). Cool for a few minutes and place cookies on wire racks
  • Enjoy!!

Nutrition Facts: 88 calories, 1 g fat, 0 g saturated fat, 264 mg sodium, 20 g carbs, 0 g fiber, 12 g sugar, 1 g protein

How do you enjoy your favorite holiday cookie? Dunked in milk? Served with frozen yogurt?

If you like this recipe you may also like:

Skinny Ginger Cookies
Cinnamon Baked Apple Graham
Creamy Corn Muffins

For more delicious, healthy comfort foods, check out The Nutrition Twins’ Veggie Cure!!

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

 

 

Skinny Gingersnaps
 
Serves: 24; serving size: 1 cookie Nutrition Facts: 88 calories, 1 g fat, 0 g saturated fat, 264 mg sodium, 20 g carbs, 0 g fiber, 12 g sugar, 1 g protein
Author:
Serves: 24
Ingredients
  • 2 cups whole wheat white flour
  • 1 tablespoon ground ginger
  • ¼ teaspoon cinnamon
  • ¼ teaspoon ground cloves
  • 2 teaspoons baking soda
  • ¼ teaspoon salt
  • 1 cup
  • coconut palm sugar
  • or you could use sugar or a sugar alternative, divided
  • 5 tablespoons light butter, softened
  • ¼ cup packed dark brown sugar
  • 1½ tablespoons honey
  • 1 teaspoon vanilla extract
  • 1 large egg
  • Cooking spray
Instructions
  1. Preheat the oven to 350°.
  2. Combine flour, ginger, cinnamon, cloves baking soda, and salt in a small bowl.
  3. In a large bowl, combine ¾ cup granulated sugar, butter, and brown sugar. At medium speed, beat with a mixer until thoroughly mixed. Add the honey, vanilla, and egg and continue to mix well. Reduce speed on blender to low and add flour mixture. Blend well Cover dough and freeze until firm (approximately 1 hour)
  4. Spray hands lightly with cooking spray and make the dough into 1-inch size balls. Roll dough balls in the remaining granulated sugar and place on baking sheets sprayed with cooking spray. Make sure balls are at least 2 inches apart. Bake at 350° until lightly browned (approximately 12 minutes). Cool for a few minutes and place cookies on wire racks
  5. Enjoy!!

What Does a Nutritionist Do To Eat Smarter During Holiday Travel?

As seen on:

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Written by The Nutrition Twins

Every time we return from traveling our clients ask us what we do to prevent weight gain on the road.

First, let us tell you, it doesn’t’ come easy for us either.  Just like anyone who wants to succeed, we have to plan and it takes work!  After all, get stuck at the airport after a plane delay without backup food and nutritionist or not, your best option could be a burger and fries.  Not exactly waist-line friendly.  Although as registered dietitians and personal trainers we do have a little extra motivation to keep the weight off– if we come back 10 pounds heavier after every trip, it wouldn’t be good for our practice.  So we feel for ya, it’s tough to get inspired when on vacation!  But if any of these strategies appeal to you, they work.  Here’s what we do when we travel.

We cut red peppers into strips and put them into zip-loc bags and pack pistachios to take with us for our travel day.  Red peppers are sweet and crunchy and filling because they’re loaded with fiber and water so they really help to fill your stomach.  Pistachios are the ideal snack as they’re not only easy to transport but they’ve got both fiber and protein to make a satisfying snack that squashes cravings for something savory and crunchy without compromising your healthy eating goals.  You get 30 of them for 100 calories.

  • This snack is necessary because without fail, when we get to our destination we are hungry and we have to wait to get to our next meal.  So this snack takes the edge off hunger so we don’t eat a bag of chips or a candy bar waiting for dinner or go cocoa for cocoa puffs (or for creamy pasta or whatever tempts us) when we get to dinner because we’re ready to devour anything and everything that comes our way.  And this past weekend on the way to South Beach when Tammy’s husband picked up candy at the airport for later for the trip, Tammy was able to pass up the candy, knowing she was prepared with her peppers and pistachios for snacks.

If we’re traveling for more than 3 hours, we pack a meal. We make sure to include a high-fiber carbohydrate like fruit and veggies or beans for energy and then a lean protein to keep us feeling satisfied and to extend the energy boost of the carbohydrate.  Often we bring big salads with plenty of veggies and turkey or chicken and a piece of fruit.  We have packed tuna or salmon (in the seal-pack pouch before—it’s one of our faves—and travels so well!), but of course this is a meal we have when we don’t plan to eat it on the plane next to other passengers.  After all, we’re not in the business of creating enemies.

We pack apples  to take to breakfast so even if we have a hard time finding food, or finding something healthy or if we’re on the run, we have something—and it’s usually fairly easy to find a string cheese, yogurt or hardboiled egg to accompany the apple.   You can just bring one or two so that you have them for the first day and get more while you are at your destination.

We bring sneakers.  Although we make it our priority to exercise (again, it’s our job!), even if you don’t exercise, you can at least burn some extra calories walking around your vacation spot.  We try to do pushups and sit-ups in our hotel room too if there is no fitness center o if we don’t have time to lift weights.

What do you do to keep the extra lb’s from creeping on when you travel?
 
For more like this you may like…

For a Get Healthy Guide Check out The Nutrition Twins Veggie Cure

 

The Secret To Skinny

As seen on:

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Written by The Nutrition Twins

Hello to meeting your weight loss goals!

As registered dietitians, we’ve helped thousands to achieve and maintain a healthy weight and we know the key to lasting weight loss is to make dietary (and exercise) changes that cause a fairly quick initial weight loss for encouragement and motivation but that don’t require drastic measures.

So if overdoing it on a bit too many cocktails or a little too much food has left you feeling a bit bloated with a full face, bulging belly, and puffy ankles,  start by following a few of these suggestions from our book The Secret To Skinny. It provides a realistic plan that is flexible enough for you to follow for a long period of time, yet gets you immediate results.  You’ll shrink your tummy, hips and thighs, giving you just the motivation you need to continue.

Tip #1: Avoid bloat-promoting culprit #1– Salt—and drop pounds overnight.

Why It Works: Not only does salt make you hungrier and thirstier and increase cravings, but it also makes your fat cells store more fat.  This includes the fat on your belly.  Ever notice that after a meal filled with salty foods (think soy sauce, deli meats, canned soup, processed foods, restaurant meals, French fries, or chips) your stomach is distended and you weigh more the next morning? That’s your body’s reaction to eating too much salt.

When we eat a lot of salt, our bodies respond by holding on to water to dilute the sodium and maintain it at the proper concentration.  So you look bloated—and the waistline is no exception—even if you’re skinny. The bloat remains until you drink enough water to wash out the sodium — or until you eat foods that are high in both water and potassium. This mineral helps the body eliminate sodium. (See tip #2)

How To Do It:

  • Steer clear of processed foods and packaged foods and try to cook more at home.  Eighty percent of the salt we consume comes from processed, packaged and restaurant sources, not from that added at the table!
  • Use spices and herb-infused vinegars and oils to replace salt on all foods at the table from fish to chicken to soups, salads and sandwiches. Add fresh squeezed lemon juice to cooked veggies (a trick many chefs use).
  • Read labels and pay attention; go for low-sodium options when available. Aim to get less than 1,500 mg sodium daily.

Tip #2: Go for Potassium-rich “Anti-bloaters (for a full-list see The Secret To Skinny)throughout the day: Apricots, cantaloupe, citrus fruits, mangos, papayas and watermelon… and asparagus, beet greens, cucumbers, kale, spinach and tomatoes.

Why It Works: Potassium-rich foods help you flush out the bloat since potassium counteracts sodium. So they’ll restore normal hydration plus they’ll fill you up with fiber and few calories.  Focus on eating these and you’ll have less room on your plate for high calorie, sodium –loaded fair.

How To Do It:

  • Stuff egg white omelets with spinach and tomatoes
  •  Make nonfat Greek yogurt with cantaloupe and strawberries your breakfast or snack.
  • Enjoy a kale salad with watermelon and sunflower seeds for a starter at dinner.
  • Try one of our Potassium Packed, Salt Hangover Cures (stay tuned for our blog with this or check out The Secret To Skinny)

Tips #3: Focus on “Flushers” at every meal : Apples, berries, currants, figs, kiwifruit, oranges, pears, prunes and raisins… and bell peppers, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, pumpkin and spaghetti squash, to name a few.

Why It Works:

Constipation is another common contributor to bloating. When things are backed up, the way they can be after a night of over-indulgence, certain high-fiber foods come especially in handy. We call these particular fruits and vegetables “flushers” because they “flush you out” by creating a stool that can be easily eliminated. They also flush out irritants that may be lingering in the colon and contributing to the bloat, but without adding as many calories as other high-fiber foods, such as whole grains. When high-fiber foods work their magic, you can lose several pounds and your puffy stomach will instantly go down.

  • Have a probiotic-rich non-fat yogurt and apple for breakfast
  • Go for bell peppers or carrots for a snack
  • Swap out pasta and go for spaghetti squash for dinner

What do you do to drop those pounds and shed the bloat? Have you tried any of these strategies before?

For a Get Healthy Guide, check out The Nutrition Twins Veggie Cure