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Watermelon Cucumber ACV “Detox” Infusion

We’re so excited about this one! 🙂

 

As registered dietitian nutritionists, we didn’t need the new study out in the Journal of Human Nutrition and Dietetics that showed that people who increased their water by one, two or three cups a day ate up to 205 calories fewer daily and ingested 200 fewer milligrams of sodium daily, to tell us that water helps you get lean and bloat free. And since you’ve been writing us and asking us to share more “detox” drinks, you may have even witnessed first-hand what drinking more water (especially when it tastes great and just happens to have some added bonuses!) does for your energy level and your quest to lose fat too, if that’s your goal.

 

Our clients who drink these beverages do seem to have some of the best results, which inspires us to keep creating more! They’ve become so important in the success of our clients that we’ve even included them as an important part in our 21-Day Body RebootTM,  our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend You may remember some of our other faves!

Cucumber Blueberry Water Flush

Lemon Ginger Turmeric Tea “Detox”

Lemon Ginger Detox drink

Vitamin C Infused “Detox” Water  And now we’ve got this dreamy number!

One of the best things about these bloat flushing numbers is that when you drink them, they immediately get your mind back on the healthy track as you know you’re doing something good for your body. Plus, they flood your body with nutrients that help to mop up damage from pollution, stress, environmental toxins and from foods that increase inflammation in the body.

 

Lessening all of this damage makes your body more resilient and calmer on the inside to help your body repair and rejuvenate—both on the inside and outside. And although your body is equipped to detox and cleanse itself on its own, naturally, certain health-promoting foods and drinks, like this one, assist it in its process.

 

These drinks help to prevent you from feeling hungry and overdoing it on unhealthy foods as it fills your stomach.  Plus, this drink floods your body with  anti-inflammatory phytonutrients and ingredients that help the body in its natural detoxification process.  This is especially important when it comes to weight loss as these special nutrients are essential for flushing the toxins that are released from your fat cells as a normal part of fat breakdown. If you overindulge, these same nutrients are key to get rid of those toxins!

 

 

For you science nerds like us, who like to know why everything is happening in your body, read below to see why this yummy drink works it’s magic:

 

The water: To fight bloat, water flushes waste from of our system and keeps our kidneys and intestines in tip top shape. And water helps the body to run optimally as every process in the body relies on water.

 

The Watermelon:

Goodbye bloat! Along with the water in this drink itself, watermelon supplies a hefty dose of water–92%– while also providing ample potassium; the two help to flush bloating sodium and restore normal hydration status so you can kiss puffy hands and feet and a bloated belly goodbye!

 

  • Contains lycopene

Watermelons’ red color comes from the phytonutrient lycopene which not only fights cancer, but it acts a natural sunblock, to help keep your skin young and healthy.  Lycopene also has potent anti-inflammatory properties to calm damage inside your body and fight disease (it’s chronic inflammation that’s associated with heart disease, diabetes and cancer!).

 

Lemons

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.). 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.  Vitamin C also keeps the skin radiant and youthful by helping to boost levels of collagen, which helps to keep the skin elastic. And lemons add a refreshing perk to any drink! ;)A fantastic source of vitamin C, lemons not only keep your immune system strong, but vitamin C plays a role in collagen production, so it helps to keep your skin soft and supple.  Plus, if you drink this with a food that contains iron, like chicken, fish, spinach or beans, the vitamin C helps you to better absorb the iron!

 

Cucumber

Cucumbers are packed with antioxidant and anti-inflammatory properties which are especially helpful if you have had too much salt the night before and woke up feeling swollen. Cucumbers are high in both water and potassium, which work their magic because they flush bloat by restoring normal fluid balance; you can kiss puffiness goodbye.

Watermelon Cucumber ACV “Detox” Infusion

 

You can keep this refreshing elixir chilled in the refrigerator for up to 2 days with the fruit left in the water. Just be sure to remove the citrus rinds to avoid bitterness, as well as any melons or berries (which don’t hold up well when left in the water) after the initial overnight infusion. After removing all of the fruit in the morning, the water can be kept chilled and enjoyed for up to 3 days. .(Note: If you take this awesome “de-bloater” on- the- go with the fruit in it, and it’s unrefrigerated, discard the fruit at the end of the day.

 

Psst…If you have fruit an infuser water bottle, now is an ideal time to whip it out! 😉

 

Makes 8 cups (If you’re looking to make a smaller serving and to replenish the water several times, see the recipe below that makes 1 cup serving)

Ingredients

 

8 cups water (64oz)

1 cup watermelon, cubed and seeds removed

1 medium cucumber, cut into rounds

1 lemon, sliced (remove rinds for overnight infusion)

2 tbsp apple cider vinegar

 

Directions

Combine all ingredients in a glass pitcher and let sit for a few hours or overnight in the refrigerator. If leaving overnight, remember to remove lemon rinds to avoid bitter taste. When ready to drink, remove watermelon cubes, leave the lemon and cucumber slices.

 

Want to prepare a smaller portion and refill with water? Use this recipe.  Remember, the fruit will get less flavorful after each refill and you’ll want to add a dash of the apple cider vinegar that you’ll drink out each round.

 

Ingredients

 

1 cup water (8oz)

4 cubes watermelon

2 slices cucumber

2 slices lemon

1/4 tsp apple cider vinegar

Ice to chill

 

 

Directions

Combine water, ice, cucumber slices, lemon slices and apple cider vinegar. In a separate dish, mash the watermelon cubes with a fork to release the juice. Pour juice in to water. No waiting, you can drink right away.

Nutrition Facts Per Serving (1 serving = 8 ounces):  13 calories, 0 g fat, 0 g protein, 4 g carbohydrate, 6 mg sodium, 0 g fiber

Watermelon Cucumber ACV “Detox” Infusion
 
Author:
Serves: 8
Ingredients
  • Makes 8 cups (If you’re looking to make a smaller serving and to replenish the water several times, see the recipe below that makes 1 cup serving)
  • Ingredients
  • 8 cups water (64oz)
  • 1 cup watermelon, cubed and seeds removed
  • 1 medium cucumber, cut into rounds
  • 1 lemon, sliced (remove rinds for overnight infusion)
  • 2 tbsp apple cider vinegar
  • _____________________________________________________________
  • Want to prepare a smaller portion and refill with water? Use this recipe. Remember, the fruit will get less flavorful after each refill and you’ll want to add a dash of the apple cider vinegar that you’ll drink out each round.
  • 1 cup water (8oz)
  • 4 cubes watermelon
  • 2 slices cucumber
  • 2 slices lemon
  • ¼ tsp apple cider vinegar
  • Ice to chill
Instructions
  1. Combine all ingredients in a glass pitcher and let sit for a few hours or overnight in the refrigerator. If leaving overnight, remember to remove lemon rinds to avoid bitter taste. When ready to drink, remove watermelon cubes, leave the lemon and cucumber slices.
  2. Want to prepare a smaller portion and refill with water? Use the second recipe above. Remember, the fruit will get less flavorful after each refill and you’ll want to add a dash of the apple cider vinegar that you’ll drink out each round.
  3. Directions
  4. Combine water, ice, cucumber slices, lemon slices and apple cider vinegar. In a separate dish, mash the watermelon cubes with a fork to release the juice. Pour juice in to water. No waiting, you can drink right away.
Nutrition Information
Serving size: 1, 8 ounce glass Calories: 13 Fat: 0 g Trans fat: 0 g Carbohydrates: 4 g Sodium: 6 mg Fiber: 0 g Protein: 0 g

 

Grapefruit Ginger Mint “Detox” Drink

 

Whether you’re recovering from a bit too much summer BBQ indulgence or just looking to stay trim during bikini season (or any time or year!), we’ve got you covered with another one of our flat belly “detox” drinks! As registered dietitians, we love these as much as you and our clients do, and we’re always up for new flavor combinations to sip on that taste delish and flush bloat, making us feel great!

 

This ‘lil grapefruit, ginger, and mint concoction was born from our current “detox” drink obsession! 🙂 It’s filled with antioxidant goodness, fresh flavor, and a spicy kick from the ginger that will make you want to keep sipping your way slim.

 

Psst…. In search of more of our bloat-flushing bevvies? Please feel free to search this site!  And here are a few to try:

Minty Lime Iced Green “Flat Belly” Tea

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

Drinks like these have become so important in the success of our clients that we’ve even included them as an important part in our 21-Day Body RebootTM, our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend!

They immediately help to get your mind and body back on the healthy track.  We call them Clean-ToxTM drinks because they work especially well in helping the body in its’ natural detox process as you eat, wholesome, “clean” (aka, unprocessed) food. And although your body is equipped to detox and cleanse itself naturally, certain health-promoting foods and drinks, like this one, can be monumental when it comes to assisting in its process.)

Here’s why this drink is a lifesaver for bikini season (holiday season—or any season! 😉):

 

It flushes bloat

When you’re dehydrated, your body hangs onto sodium, making you feel bloated and puffy. It’s easy to get dehydrated in the summer if you’re out in the sun all day, or especially if you indulge too much in salty foods or boozy drinks! Drinking plenty of water helps flush excess sodium and waste out of your body so you feel light and bloat-free. The ginger and mint in this drink also help flush bloat with their anti-inflammatory and stomach-soothing properties! They both help ease indigestion and eliminate gas to help you reset from a day of heavy foods or just show up to the beach with a flat belly, rather than with tummy troubles.

 

It reduces inflammation

We made sure that just about everything in this drink is anti-inflammatory! Grapefruit is packed with vitamin C, an immune-boosting antioxidant that mops up free radicals and toxins, preventing them from causing inflammation. Mint and ginger pack in antioxidant properties, too! Ginger owes its anti-inflammatory benefits to a polyphenol called gingerol, which is a potent anti-inflammatory and anti-cancer agent. Mint’s behind-the-scenes savior is rosmarinic acid, which calms everything down and chases out free radicals that damage and age the body.

 

Why do we care so much about inflammation? Well, in a healthy body, inflammation occurs when there’s some sort of damage as a signal that your body needs to work to heal the spot where the damage occurred (like if you get a cut, the pain that happens is your body’s inflammatory system yelling “Hey, help us out over here! There’s an injury – send all your healing cells!”) That’s totally normal (and necessary) – but the trouble happens when your body is faced with constant inflammation from toxins like alcohol, chemicals in processed foods, and more. Then, your body essentially goes into damage-control mode and works in overdrive to keep up with all the little bits of damage spread all over your body, wearing down your immune system and leading to lots of chronic health issues.

 

Eating – and drinking – foods with anti-inflammatory properties (like this hot number!) help fight that chronic inflammation so that your body can stay healthy and use energy for stuff like exercise and normal bodily processes, rather than trying to chase down the inflammation.

It crushes sweet cravings

One thing we love about these detox drinks is that they are so great for keeping sweet cravings at bay! For one, they fill your tummy, keeping you from getting overly hunger – or dare we say hangry? We all know that when you’re hangry, it’s hard to make reasonable food decisions, and we tend to end up reaching for the sweets rather than something filling and nourishing. Plus, the slight sweetness from the juicy grapefruit and fresh mint is just enough to give your sweet tooth something to hang onto, without having to dive into chocolate cake to feel satisfied!

 

It keeps your skin healthy

We’ve all fallen victim to sunburns during the summer, (we’re talkin’ to you– blistery burn from our Barbados soccer team trip in high school!) and it’s definitely not fun. But sunburns also wreak havoc on your skin health! Thankfully, grapefruit is loaded with “nature’s sunblock,” lycopene. Lycopene helps prevent sun damage before it’s done, helping you avoid the premature wrinkles and skin cancer that damage from UV rays can cause.

 

The vitamin C from the grapefruit and mint in this drink is also a skin-saver! Vitamin C plays an important role in collagen formation, a process that keeps skin vibrant, healthy, and youthful.

 

 

The best part about this drink? It’s totally flexible! If you’re absolutely in love with ginger (like Lyssie), add in another slice! If adding more mint makes you feel like you’re drinking a mojito, go for it! There’s no wrong way to do it!

 

Grapefruit Ginger Mint Detox Drink

 

Servings: 2

 

Serving size: 1 cup

 

16 ounces (2 cups) water

 

1/2 a ruby red grapefruit, sliced

 

1 teaspoon chopped or sliced ginger

 

5-6 mint leaves

 

Directions:

 

  1. Combine the water, grapefruit slices, ginger, and mint in a pitcher or quart-sized jar. Let sit for at least 2 hours, or refrigerate overnight (If you’re letting it sit overnight, removing the peel (the white skin, a.k.a. the pith) from the grapefruit beforehand can keep it from getting too bitter). Feel free to muddle the ingredients with the end of a wooden spoon to get the most flavor out!
  2. Strain the mixture if you’d like, and enjoy!  Strained, the drink will be virtually calorie free, but the nutrients will remain!

 

 

Nutrition info per serving (if you eat the fruit):

 

22 calories, 0 grams fat, 0 grams sodium, 82 mg potassium, 5 grams carbs, 1 gram fiber, 4 grams sugar, 0.4 grams protein

Grapefruit Ginger Mint “Detox” Drink
 
Author:
Ingredients
  • 16 ounces (2 cups) water
  • ½ a ruby red grapefruit, sliced
  • 1 teaspoon chopped or sliced ginger
  • 5-6 mint leaves
Instructions
  1. Combine the water, grapefruit slices, ginger, and mint in a pitcher or quart-sized jar. Let sit for at least 2 hours, or refrigerate overnight (If you’re letting it sit overnight, removing the peel (the white skin, a.k.a. the pith) from the grapefruit beforehand can keep it from getting too bitter). Feel free to muddle the ingredients with the end of a wooden spoon to get the most flavor out!
  2. Strain the mixture if you’d like, and enjoy! Strained, the drink will be virtually calorie free, but the nutrients will remain!
  3. Nutrition info per serving (if you eat the fruit):
  4. calories, 0 grams fat, 0 grams sodium, 82 mg potassium, 5 grams carbs, 1 gram fiber, 4 grams sugar, 0.4 grams protein

Strategies to Quickly “De-Puff”, Lighten Up and Flush Bloat

 

As registered dietitians and personal trainers we get a lot of questions about tips for getting a flat belly when people are heading to the beach, the BBQ or an event. We completely get it –and relate to not wanting to look bloated when arriving at your destination–whether you’re stepping into a bathing suit, a dress, or any outfit, you want to look and feel your best! 🙂   So if anything related to your tummy causes you angst before your event, believe us, you’re not alone–and we can help!

 Here’s what to do: 

  1. Water, water and more water.  Water will keep you hydrated, stave off dehydration headaches, moisturize dry and weathered- looking skin, prevent mistaking hunger for thirst, and it will help to flush sodium and other bloating culprits out of your body so you can arrive at your event feeling bloat- free. It also helps push waste out of your colon for an even flatter belly. Sip extra water the day before your event and leading  up to your event.  Skip sodium packed tomato juice and bloating soda and seltzer (the carbonation puts excess gas and bubbles in your stomach -and no one wants that! And before you leave for your event, we highly recommend sipping one of these “flushing” drinks between meals (or with them too) to keep your mind and body on the healthy track:

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime Detox Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox

Mixed Citrus Ginger Flush

Spicy_Metabolism_drink_booster1

 

2. Go to town on veggies-  fill half your plate with them for the days leading up to your event so you’ll have less room for the heavier stuff (carbs, protein and fat)-  this will help you to shed some belly fat.  Vegetables are packed with water, so they’ll help you to stay hydrated, plus they’re packed with fiber to get your digestive tract moving, pushing out wastes, salt and toxins from your colon along with unsightly belly bulges from a constipating diet (or all-too-familiar travel constipation). Plus, you’ll automatically feel healthier and immediately get your mind and body back on the healthy track knowing that you’re loading up on antioxidant-rich, super low-calorie fare instead of heavier fare. 

(Note: If you’re not accustomed to eating many veggies or fiber, you may need to increase your intake gradually to allow your intestinal tract time to adjust. You may find cooked vegetables easier to digest than raw ones and may want to start by including them and allowing your body time to adjust).

When you’re home try these veggie recipes

Colorful Detox Salad

Roasted Detoxifying Veggies

Caramelized Cauliflower with Olive Oil and Lemon Juice

Roasted_cauliflower-colander

 

3.“Zip Up” Your Abs: We rely on this and it truly makes a huge flat-belly difference!  For the days leading up to your event, activate your abs by squeezing them in tight and pulling them back against your spine as you exhale. Think of zipping your abs together by using your muscles to contract your abs by pulling in from the center. Think about pulling everything in from a vertical line from your belly button and up to between your breastbone and pulling everything in and back towards your spine. Think zipping together. Hold for a count of 10 as you continue to exhale. Slowly release and repeat for 10 reps at least three times throughout your flight, but ideally as much as possible. Not only will this create good posture, it will also wake up the ab muscles and make it easier to keep your abs in, preventing them from looking bloated. Also, breathing out and pushing air out of the stomach while pulling the muscles in tight helps to flatten your stomach, so you’ll be a step ahead of the game.  Bonus: Your abs will be warmed up for when you’re at your event and need to keep your abs tight! 😉 You can see the video for an example here in this post.

 

 

4. Do some form of cardio every day before the event.  Aim for a minimum of 30 minutes.
Exercise and water both get your intestinal tract going to get things moving out of your colon and they will work in tandem with veggies and other sources of fiber to prevent constipation and the gut bulges that come with it!

The morning of your event: 

 

5. Wake up and immediately drink 16 ounces (or more of water) and avoid surprising bloaters.
See step 1 for why this works! Also avoid surprising bloat promoters like chewing gum and sipping through a straw that can cause belly bloat by drawing excess air into your stomach. Carbonated beverages also leave your stomach full of gas.

 

6. Eat a breakfast that is high in fiber and protein. It will set you on the healthy-track for the entire day, and you’ll immediately feel great both mentally and physically. The fiber will help you to feel satisfied by filling up your stomach and assisting your digestive tract in making sure everything keeps moving along to prevent constipation and bloat while the protein will keep you satiated. Stay away from super heavy breakfasts that will weigh you down and make you feel heavy. Try a Greek yogurt, a piece of fruit and a tablespoon of chia seeds or a hard-boiled egg with a small portion of oatmeal with a few slivered almonds and berries.  This satisfying weight loss breakfast is pretty easy to make or order anywhere, just ask that they don’t use oil or butter in the pan.  Ask them to spritz it with oil if they must.

 

7. Immediately before your event, Do This:

 Sip on green tea. It contains the amino acid theanine which brings on a mental calmness, yet alertness which will make it easier for you to relax and enjoy your vacation. You’ll feel healthy and good about yourself. Plus, green tea will flood your body with antioxidants and mop up some of the free radicals circulating in your body, which can be especially helpful if you had a lot of stress before you left for your vacay or if you were breathing too much jet fuel on the runway. (Simply pack a tea bag in your luggage and get a cup of hot water at the hotel, voila!)

 

 

10. And follow these tips as much as possible–including trying this drink if you can–at least when you get back!

Apple_Spinach_Green_Smoothie

5-Minute Turmeric Golden Milk

Forget that we’re registered dietitians and personal trainers always looking to pack nutrients into each bite,  when these twin sisters feel especially stressed or run down after not getting a good night’s rest, we want more—something to immediately make us feel light, refreshed, energetic and confident.   That’s when we whip up our flat-belly, inflammation and toxin-fighting Lemon-Ginger Turmeric “Detox” Tea.

Pssst… interested in checking out more about recipes that we use when we need a boost?  Please feel free to search this site!  And here are a few to try…

Minty Lime Iced Green “Flat Belly” Tea

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

And when we heard our go-to, anti-inflammatory wonder, that “calms your insides” by easing indigestion, relaxing the stomach (bye-bye, indigestion and bloat!),  and that immediately gets your mind and body on the healthy track (helping to prevent hunger and overeating, squash cravings) and that floods the body with nutrients that  help combat the damage caused by a poor diet, alcohol, daily stress and from everyday living,  had a creamy cousin known as Golden Milk, we knew we had make it.

 

A creamy version of heaven?  YES. Please.

 

Many Golden Milk recipes contain a good deal of coconut oil… these twins aren’t about to load your flat-belly with excess calories that could cause fat gain, and while many Golden Milk recipes have multiple steps, including blending, heating and whisking, these sistas don’t want you to spend hours in the kitchen slaving to whip up this immune-boosting number!

We knew we had to make our creamy rendition waist-line friendly–and quick and easy to make!  And we did it! We’re so excited to share our 5-Minute Golden Milk!

Why are we obsessed with our 5-Minute Golden Milk?

 

It combines two of the most powerful anti-inflammatory ingredients. We want in!

 

Ginger:  Ginger contains powerful antioxidants and anti-inflammatory compounds. (Yes, I, Lyssie, confess that I’m ginger-obsessed and I can’t leave the market without a fresh ginger root in tow— au revoir bloat and damage from toxins!).

  • Ginger fights inflammation:
    • Your body responds to poor food choices, toxins and other things that harm the body with inflammation. Chronic inflammation damages tissues in the body and speeds the aging process. Preventing that inflammation means not only will you be less inflamed inside and have less stomach distress, but you’ll also be healthier in the long haul!
    • Ginger helps to ease stomach and intestinal discomfort and settles your insides so they can start calming down, repairing, de-puffing, rebooting and rinsing the bloat.

Turmeric: we sprinkle this on kale chips, turnip fries and even stir-frys with our hands (although the orange color of the turmeric [powerful antioxidants] colors our nails if we’re not careful–oy! We recommend wearing gloves—and taking our own advice! 😉 )

  • This is one of the most potent healers; it protects the cells from harmful free-radicals.  If you’ve overdone it with a poor diet, this is one way to help nurse your body back to health!

 

Black pepper: So cool!– this hot and pungent spice contains piperine, which enhances the absorption and the anti-inflammatory effects of turmeric.   And black pepper helps to ease digestion—calmer insides = less belly bloat.

 

Cinnamon: While one of our favorite snacks (we keep this  (apple part only) cold in the fridge—OMG, YUM!) may seem like it’s all about our sweet tooth, we credit cinnamon for satisfying and taming it, it not only makes food taste sweet with NO sugar added–it also adds anti-inflammatory, immune-boosting and cancer, diabetes and heart-protective benefits!

 

And in this Turmeric Golden Milk recipe, we help you to swap the fresh ingredients for the powder if you prefer since they’re just as healing!

Say hello to:

Golden Milk (you can use either option 1 or 2 or a combination of the two!)

1. Fresh turmeric & fresh ginger, whole pepper & cinnamon clove (5-minute super duper flavorful route)

2. Ground turmeric, ground ginger, pepper, and cinnamon (this can be made when you’re in a hurry and takes just 3 minutes!)

 

We like the first version best – it has a brighter, fresher flavor – although both are delicious, and you could certainly use whatever mix of fresh/whole and dry/ground spices you have on hand!

What’s it taste like? We find it very comforting– warm, slightly spicy and slightly sweet with and a bit of an earthy flavor and something that just feels cozy–a great drink to settle you before bed, too!

 

5-Minute Turmeric Golden Milk:

Mix and match and mingle any of the ingredient options!  Note: If you use fresh ingredients, be sure to use the 5-Minute version, not the abbreviated heating version.

Note:  You can use Coconut Milk Beverage (use one with 40 calories/cup or less) if you’re jonesing for the coconut flavor.

Yield: 1 cup

Ingredients:

1 cup unsweetened vanilla almond milk (we used one with 30 calories per cup)

1 1/2 teaspoons fresh grated turmeric (or 1/2 teaspoon ground turmeric)

1/2 teaspoon fresh grated ginger (or 1/4 teaspoon ground ginger)

1/4 teaspoon whole black peppercorns (or a pinch of ground black pepper)

1 whole cinnamon stick (or a pinch of ground cinnamon)

a dash of salt (optional)

3/4 teaspoon honey (if you don’t have honey, you could use stevia to taste)

 

Directions:

1. Combine the almond milk, turmeric, ginger, pepper, cinnamon, and salt, if using in a pot over medium-high heat. Bring to a simmer and whisk gently for 2-3 minutes to allow all the spices to release their flavor.  (If using powder spices, less time is required, but 2-3 minutes works great, too!)

2. Strain the milk through a fine mesh strainer into a jar with a lid, if using fresh ingredients. Stir in the honey and shake vigorously to incorporate honey and create foam on the top.

*If you want it to be less like a foamy latte, just stir in the honey and serve. You can also stir in the honey and pour this over ice for an iced golden milk latte!

Nutrition info per serving: 45 calories, 2.5 grams fat, 0 grams saturated fat, 228 mg sodium, 5 grams carbs, 1.5 grams fiber, 2.5 grams sugar, 1 grams protein

5-Minute Turmeric Golden Milk
 
Author:
Serves: 1 cup
Ingredients
  • 5-Minute Turmeric Golden Milk:
  • Mix and match and mingle any of the ingredient options! Note: If you use fresh ingredients, be sure to use the 5-Minute version, not the abbreviated heating version.
  • Note: You can use Coconut Milk Beverage (use one with 40 calories/cup or less) if you’re jonesing for the coconut flavor.
  • Yield: 1 cup
  • Ingredients:
  • 1 cup unsweetened vanilla almond milk (we used one with 30 calories per cup)
  • 1½ teaspoons fresh grated turmeric (or ½ teaspoon ground turmeric)
  • ½ teaspoon fresh grated ginger (or ¼ teaspoon ground ginger)
  • ¼ teaspoon whole black peppercorns (or a pinch of ground black pepper)
  • 1 whole cinnamon stick (or a pinch of ground cinnamon)
  • a dash of salt (optional)
  • ¾ teaspoon honey (if you don’t have honey, you could use stevia to taste)
Instructions
  1. Directions:
  2. Combine the almond milk, turmeric, ginger, pepper, cinnamon, and salt, if using in a pot over medium-high heat. Bring to a simmer and whisk gently for 2-3 minutes to allow all the spices to release their flavor. (If using powder spices, less time is required, but 2-3 minutes works great, too!)
  3. Strain the milk through a fine mesh strainer into a jar with a lid, if using fresh ingredients. Stir in the honey and shake vigorously to incorporate honey and create foam on the top.
  4. *If you want it to be less like a foamy latte, just stir in the honey and serve. You can also stir in the honey and pour this over ice for an iced golden milk latte!
Nutrition Information
Serving size: 1 cup Calories: 45 Fat: 2.5 g Carbohydrates: 5 g Sugar: 2.5 g Fiber: 1.5 g Protein: 1 g

 

Crunchy Zesty Cucumber Cantaloupe Salad

0006_NutritionTwins-cucumber-melon-cantaloupe-lime-mint-serrano-pepper-salad-summer_logoAs you may know by now, although we grew up in a healthy household surrounded by fresh produce, the truth is we didn’t always have all kinds of produce throughout the year at our fingertips, as you’d likely expect.  In fact, there were only a few weeks during the year when we’d have some of our favorite fruits and veggies.  Yup, our mom was ahead of her time—buying local and “in season” before it was cool and trendy.  You could tell what season it was by opening our fridge. This meant that most of the year, we didn’t have some of our favorite fruits—like melons!  We’d wait all year for our favorite season—summer, which just happens to be when some of our favorite fruits are in season. As hard as it is to believe, some of our favorite recipes that we make today, we would have only had a few months of the year.  Recipes like our:

Watermelon Frosty,

Watermelon Snow Cone

Watermelon & Mint Detox Salad

Strawberry Milkshake

cucumber-cantaloupe-salad-summer7cropped

 

And we can’t help but smile with our latest creation.  It’s the summer dish that we would have waited all year for—and we’re feeling a bit spoiled thinking that we may just keep eating it this one, even when it’s a bit out of season. 😉  When it’s too hot to turn on the stove and you’re looking for a thirst quenching, refreshing side dish (with an optional kick!), this salad with hydrating fruits and veggies and cooling culinary herbs is about to be your new bestie!

Added bonus: Phytonutrients found in cucumbers (cucurbitacins, lignans and flavonoids) may provide antioxidant, anti-inflammatory and anti-cancer benefits. Cucumbers have a high water content and are a great source of fiber to help prevent constipation and the unsightly gut bulges that come with it.

Fun fact: Cucumbers are technically fruits!

Cantaloupes are a great skin beautifier thanks to being high in vitamin C (necessary for the formation of collagen, which keeps the skin pliable and elastic) and vitamin A helps to promote healthy cells and skin. Also since it’s gota high water content, 90 percent, it helps to hydrate the skin, making it appear moist and supple!

Fun tip: To find a great tasting cantaloupe, do a sniff test, if the melon smells delicious it’s sure to be tasty.

We visited the farmers market over the weekend and came across a variety of cucumbers (common salad/garden cucumber, white cucumber, lemon cucumber and Armenian cucumber) and decided why not try them all! You can certainly use just one type of cucumber and it can be any type.

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Just a word of warning, once you start you may not be able to eat just one serving!

You can also make a larger portion, by doubling the recipe, to eat the next day. The lime juice helps preserve the freshness overnight.

0004_NutritionTwins-cucumber-melon-cantaloupe-lime-mint-serrano-pepper-salad-summer_logoCrunchy Zesty Cucumber Cantaloupe Salad

Makes 4, 1 Cup Servings

Serve this easy to make, juicy summer salad with a Mediterranean dish, falafel, grilled fish, fish tacos, grilled chicken or another lean protein.

 

Ingredients

2 cups cantaloupe, diced* (about ¼ medium cantaloupe seeded)

2 cups cucumber, diced* (roughly 2 medium cucumbers), peeled (optional).

1 tsp serrano pepper, (about ¼ small sized pepper) seeded and minced (optional)

1 – 1 ½ Tbsp lime juice,

4-5 fresh mint leaves, chiffonade

Salt to taste

Directions

  1. Combine cantaloupe and cucumber in large bowl.
  1. Pour 1 Tbsp of lime juice over the melon/cucumber mix. Stir to coat the produce in the juice.
  1. Add a pinch of salt to taste to contrast to the sweetness.
  1. Add ½ tsp of the minced serrano pepper, andmix throughout. It can have quite a kick so add more to your liking. This can be omitted if you’re simply looking for a cool and thirst quenching salad without a kick.
  1. Top with slivers of fresh mint leaves.

* Diced pieces can be any size, we liked a small dice in order to get a variety of flavors in one bite!

**A note about the serrano pepper. The oils will linger on your hands, even after washing them. Be aware to not touch near your eyes especially after cutting. You may have to wash your hands a few times before it begins to fade. (I only noticed because I stuck my finger near my mouth while taking a bite of left over cantaloupe and my mouth started tingling! Long after I had finished cutting and washed my hands!)

 

 

Nutrition Facts Per Serving: 47 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 87 mg Sodium, 12 g Carbohydrate, 1 g Fiber, 9 g Sugar, 1 g Protein  

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Crunchy Zesty Cucumber Cantaloupe Salad
 
Author:
Recipe type: Salad
Serves: 4 cups
Ingredients
  • 2 cups cantaloupe, diced* (about ¼ medium cantaloupe seeded)
  • 2 cups cucumber, diced* (roughly 2 medium cucumbers), peeled (optional).
  • 1 tsp serrano pepper, (about ¼ small sized pepper) seeded and minced (optional)
  • 1 – 1 ½ Tbsp lime juice,
  • 4-5 fresh mint leaves, chiffonade
  • Salt to taste
Instructions
  1. Combine cantaloupe and cucumber in large bowl.
  2. Pour 1 Tbsp of lime juice over the melon/cucumber mix. Stir to coat the produce in the juice.
  3. Add a pinch of salt to taste to contrast to the sweetness.
  4. Add ½ tsp of the minced serrano pepper, andmix throughout. It can have quite a kick so add more to your liking. This can be omitted if you’re simply looking for a cool and thirst quenching salad without a kick.
  5. Top with slivers of fresh mint leaves.
Notes
*Diced pieces can be any size, we liked a small dice in order to get a variety of flavors in one bite! **A note about the serrano pepper. The oils will linger on your hands, even after washing them. Be aware to not touch near your eyes especially after cutting. You may have to wash your hands a few times before it begins to fade. (I only noticed because I stuck my finger near my mouth while taking a bite of left over cantaloupe and my mouth started tingling! Long after I had finished cutting and washed my hands!)
Nutrition Information
Serving size: 1 cup Calories: 47 Fat: 0 g Saturated fat: 0g Carbohydrates: 12 g Sugar: 9 g Sodium: 87 mg Fiber: 1 g Protein: 1 g Cholesterol: 0 mg

Minty Lime Iced Green “Flat Belly” Tea

As veggie- loving, twin sister, registered dietitians and personal trainers, you probably think that we eat healthy foods all of the time and must never battle the bloat or even have days of feeling puffy in the summer heat!  Ha! If only!  First, we do eat healthy foods most of the time, but you likely know by now about our killer sweet tooth that we work hard to keep in check 😉 , and there are times when we feel as if we overdid it on a sweet and just want to flush the bloat!  And as much as we love summer, we’re the first to admit that we do swell in the heat a bit too, and with even a tad bit of sugar, we swell even more- ah!   With such long, hot summer days we’re always looking for a healthy little something that will power us through our days—and that makes us feel lighter and helps to flush the tummy bloat too!…

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This easy refresher hits the spot. From the moment you cut into the lime and pinch off the leaves of mint their refreshing and invigorating scent instantly revitalizes our mind. On top of whisking us away on a little mental vacation the ingredients in this  Minty Lime Iced Green “Flat Belly” Tea have some great health benefits, making us feel lighter and bloat-free to boot!

Psst… looking for more “Detox” drinks?  Please feel free to search our site—and here are a few to try:

 

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

This drink works its magic, thanks to its healthy ingredients:

 

Green Tea  (Want more green tea, check out our Detoxifying Green Tea Smoothie and our Matcha Green Tea smoothie.)

Here’s why we included it in this drink:

The fluid in tea helps to flush excess water weight, minimizing your middle.

  • Typically, when you’re bloated, you’ve eaten too much salt compared to the amount of potassium in your body. When your sodium level is too high (so easy to do since most people far exceed salt recommendations), your tissues hold on to fluid and simply drinking will help your body to flush the salt and restore the normal fluid balance! And if you’re bloated due to constipation, water helps to get things moving through your digestive tract to push waste out of the body. Both mean Buh bye puffiness!
  • More bloat gone? Yup! Green tea has a small amount of caffeine (35- 80 mg compared to coffee’s 100-400 mg in the same size cup). The caffeine contained slightly increases the amount of urine your body expels as it also gives you a slight energy boost.  This gentle boost from green tea is invigorating
  • Caffeine along with the amino acid L-theanine, in green tea have an anti-anxiety effect along with providing energy that is considerably steadier (vs coffee), so you feel light and refreshed.
  • Green tea’s antioxidants, catechins fight cell damage and have been associated with everything from reducing cancer and blood pressure to protecting your brain against aging. As you calm your insides, this means that less damage and inflammation helps to reduce puff, particularly in the long haul.

Lime

We made sure this drink was packed with vitamin C…and lime is a superstar when it comes to neutralizing free radicals and mopping up the damage caused by pollution, smoking, stress and unhealthy food and beverage choices.  Limes also keep your skin looking young (wahoo!) thanks to their vitamin C that assists in collagen formation. .

Mint

We like to think of mint as a peacemaker in the body. It eases indigestion and calms the stomach, possibly by improving the flow of bile through the stomach, which helps to speed and ease digestion. Thanks in part to its anti-inflammatory antioxidant rosmarinic acid, it “calms your insides” to ease the havoc inside your body!  Buh bye indigestion and bloat!

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Minty Lime Iced Green “Flat Belly” Tea

Ingredients

8oz, 1 serving

 

1 bag green tea

8 ounces of water

1/2 small lime, juiced

2-3 mint leaves

Ice, to chill

 

Directions

  1. Prepare green tea according to package directions. (We heated water, just until it bubbled, not a rolling boil., Then we poured it over the green tea bag, let steep for 5 minutes and then removed the tea bag. For stronger tea you can steep longer).
  1. While tea is steeping, juice 1/2 of a small lime in a small dish.
  1. Add the mint leaves into the lime juice and muddle (press the leaves into the dish to release their healthful oils) slightly to release their oils.
  1. Once tea has cooled slightly, pour tea over ice, add in lime/mint juice. You can include the leaves or leave them out, either way you will get their minty effect.

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Nutrition Facts Per Serving: 8 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 1 mg Sodium, 3 g Carbohydrate, 4 g Fiber, 1 g Sugar, 0 g Protein

Minty Lime Iced Green "Flat Belly" Tea
 
Author:
Recipe type: Drinks
Ingredients
  • 1 bag green tea
  • 8 ounces of water
  • ½ small lime, juiced
  • 2-3 mint leaves
  • Ice, to chill
Instructions
  1. Prepare green tea according to package directions. (We heated water, just until it bubbled, not a rolling boil., Then we poured it over the green tea bag, let steep for 5 minutes and then removed the tea bag. For stronger tea you can steep longer).
  2. While tea is steeping, juice ½ of a small lime in a small dish.
  3. Add the mint leaves into the lime juice and muddle (press the leaves into the dish to release their healthful oils) slightly to release their oils.
  4. Once tea has cooled slightly, pour tea over ice, add in lime/mint juice. You can include the leaves or leave them out, either way you will get their minty effect.
Nutrition Information
Serving size: 8 oz Calories: 8 Fat: 0 g Saturated fat: 0 g Carbohydrates: 3 g Sugar: 1 g Sodium: 1 mg Fiber: 4 g Protein: 0 g Cholesterol: 0 mg

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