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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!

 

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.

0001_NutritionTwins-cucumber-melon-cantaloupe-lime-mint-serrano-pepper-salad-summer_logo

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  

Cucumber_Cantaloupe_Salad_Collage

 

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!…

0003_NutritionTwins-greentea-green-tea-lime-mint-detox-drink_logo

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!

0004_NutritionTwins-greentea-green-tea-lime-mint-detox-drink_logo

 

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.

0001_NutritionTwins-greentea-green-tea-lime-mint-detox-drink_logo

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

Minty_Lime_Fla_Belly_Tea_Collage

Fruit-Infused Ice Cubes (anti-bloat/”detox”)

I caught Lyssie red-handed.  Yep, snoozing on the job!  In her defense, the warm weather coupled with our late nights and early mornings working on several deadlines had her a tad sleep deprived.  When I walked in to her apartment (I’m her twin– I don’t have to knock– I’ve got the key! 😉 ) to counsel one of our Skype clients, she was sitting at her desk, with her eyes closed peacefully, in the middle of a kitty nap.

Of course, being the good sis I am 😉 I sprung into action and revived her with a little bevvy we always recommend to our clients to wake them up and help them to feel alive!  I tapped on her shoulder and she started sippin’ and I started singing Simple Minds‘ “Alive and Kicking”.  Works like a charm every time!  You’re welcome Lyssie!  

098

 

Do you have a morning or afternoon energy slump that comes with the warmer weather? You’re not alone! Check out this instant energy booster! This hydrates and flushes the puff! 😉

 

037Fruit_Infused_ice_cube_collage_writingEnergy Elixir:

  • The combination of the ice cold drink helps to immediately wake you up with a refreshing cool burst while the fruit- infused ice cubes add a little zing and flavor to your water to help to keep you motivated and sipping more.
  • If you’re not properly hydrated (and most of us aren’t, especially during the warmer weather), you will feel exhausted.
  • Proper hydration is a huge key to feeling energetic.  Our body relies on water to create energy, so skimp on it and you’ll feel lethargic.

Anti-Bloat:

Feeling a little bloated? Keep sipping! 

  • You’ll restore your normal hydration status, flush excess sodium and get rid of bloat!
  • Water will help flush gastric irritants and waste out of the digestive tract, preventing constipation and bloat
  • Potassium will help to counteract salt (and the puffiness that comes with it).

“Detox”:

Although your body is equipped to detox and cleanse itself naturally, certain health-promoting foods and drinks, like the fruits and their nutrients in these cubes, assist the body in its process. These refreshing “detox” cubes packs in some nutrients that are especially helpful when you want to look and feel your best and quickly get your body feeling lighter.

  • 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.).
  • Lemon, lime and orange are 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.

 

Psst… Looking for more healthy recipes?  Please feel free to search this site!  And here are a few to try:

2-Minute Cherry Muesli

Mini Frittata Muffins

Kale Recharge Smoothie

Green Grape & Matcha Detox Drink

Microwave Peanut Butter Chocolate Chip Cookies

Chocolate Peanut Butter Banana Ice Cream.

 033

Fruit-Infused Ice Cubes (anti-bloat/”detox”)

We absolutely adore these fruit infused ice cubes!  They’re super fun, sparkly bursts of flavor and energy–and they couldn’t be any easier.  Perfect for water bottles or just for simply adding to any drink, they boost energy, fight bloat and have nutrients that assist the body in it’s natural “detox” process.

Make 12 cubes (2 cubes per serving)

Ingredients

1/2 orange cut in 3 slices, or more (you will want to slice them thinly because more surface area will result in more flavor).

1/2 lime cut in 3 slices

1/2 lemon cut in 3 slices

6 raspberries

 

Directions

Using 12 muffin tin, place a piece of fruit or 2 raspberries in each muffin holder and fill with water.  Place in the freezer.  After freezing, add to water and enjoy!

 

Nutrition Information per 2 ice cubes:  8 Calories

Fruit_Infused_ice_cube_collage_top_cropped_412KB

 

Refreshing Fruit-Infused Ice Cubes (anti-bloat/"detox")
 
Nutrition Information per 2 ice cubes: 8 Calories
Author:
Serves: 6
Ingredients
  • ½ orange cut in 3 slices
  • ½ lime cut in 3 slices
  • ½ lemon cut in 3 slices
  • 6 raspberries
Instructions
  1. Using 12 muffin tin, place a piece of fruit or 2 raspberries in each muffin holder and fill with water. Place in the freezer. After freezing, add to water and enjoy!

Cool Citrus Cucumber Detox

This drink was born after we created our Apple Cider Detox and fell head over taste bud over flatter stomach for it! 😉

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As you probably already know, even before we became registered dietitians we had started this routine– when we wake up in the morning, the first thing we always do is hydrate with a big glass of water. This is one of the most important and energizing pieces to our morning—and if we don’t do it, we end up feeling like we need a boost all day. And drinks like this one are magical when we feel like we need something to give us an additional lift, (or we also have one of our refreshers like our Kale Recharge Smoothie and our  Sparkling Cucumber and Refresh Detoxer ) when we feel like we want a fresh start after eating foods that we don’t typically eat or if our sweet tooth (Lyssie’s left canine is a beast!–ah!) is ever really feeling like it’s calling our name and won’t quit.  A drink like this always helps to temper it.

So say hello to our new bestie–this Cool Citrus Cucumber Detox!  We find it so refreshing and thirst-quenching that we keep wanting to drink more and more–and in the meantime, it works its’ magic– flushes bloat and toxins–and it squashes sweet cravings before they can get a hold of ya! 😉

 

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As you may remember from our Apple Cider Vinegar Detox, this works similarly!  Here’s how:

Flushes bloat:  When we’re bloated we feel lousy and that’s why we made sure that this has water in combination with the potassium from the lemon, orange, mint and cucumber– to help restore normal fluid balance and flush salt.   And the water gets your intestines up and running (literally) to keep you regular and prevent unsightly gut bulges from constipation. Buh bye bloat!

Helps prevent sweet cravings:  If you wake up craving sugar, drink a large glass of water (this helps us and our clients A LOT) and see how you feel.  If you still feel the urge for more sugar, hydrate your body with this slightly sweet and tangy elixir.  It will take up space in your stomach and help to carry blood, oxygen and nutrients throughout your body, energizing you so that your brain doesn’t crave a quick pick-me-up (i.e., sugar).

Another bonus?  You’ll boost your immunity and help to prevent free radicals from damaging your cells and from causing inflammation thanks to Vitamin C from the lemon, orange and mint.   As you stop damage and inflammation on the inside, your body can rest, relax and recharge –more peaceful on the inside for rejuvenation!

Here’s our advice for today!  Start your day off right by drinking this drink and eating The Most Satisfying Weight Loss Breakfast. 🙂

On top of all that–there’s more magic behind this drink if you choose to use the optional vinegar:

Apple cider vinegar (ACV) has so many benefits—and you may remember it from our Rise & Shine Smoothie. Research shows that ACV may be the small edge you’re looking for to help to control your weight (and we happened to really like the taste! Score! 🙂 )

Small amounts of ACV before a meal may help lower your blood sugar. It seems that acetic acid, the main component in vinegar, may interfere with the body’s ability to digest starch; less starch being broken  down into calories in the bloodstream could mean a little less fat on your body over time.

Don’t worry, you don’t have to drink gallons of the stuff–phew!  It doesn’t take much vinegar—just about two teaspoons.  (We drank this so many times during the day, that we reached the daily goal.)

Although more research is needed, as long as you don’t have trouble digesting foods that are high in acid, you have nothing to lose by giving it a try!

NOTE:  Keep in mind that consuming too much acetic acid can hurt your throat. A tablespoon of vinegar mixed with 8 ounces of water and taken before a meal is a safe dose.  Go for this delish g’mornin smoothie to get a dose of ACV (and some delicious and wholesome nutrient-packed foods!)!

A few other bonuses (we included this info for you science geeks like us, who love knowing what everything is doing for your bod! ) 🙂

Lemons and oranges  We are obsessed with both-and not only are lemons an amazing substitution for bloating-salt (we learned that when we were writing our Veggie  Cure book), they are packed with vitamin C–a powerful antioxidant that help fight free radical damage–and assists in collagen formation for healthy, younger-looking skin!  Pssst…careful when you open Lyssie’s fridge–a lemon (orange or lime) from the packed cold-zone may drop out on your toe!

• One of the greatest ways to flush bloat–they’re both great sources of potassium and water to restore normal fluid balance and flush out any bloating salt that may be causing you to store water and puffiness.

Mint  We admit we’re a bit mint crazy–and sometimes just eat it straight–after all, we like to think of mint as a peace maker in the body. 😉 It eases indigestion and calms the stomach, likely 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!

 

Cool Citrus Cucumber Detox

Makes 2 servings

Ingredients:

1/2 organic lemon, sliced

1/2 orange, sliced

1/2 medium cucumber, sliced

4-5 mint leaves

3 cups water (24 ounces)

1- 2 teaspoon apple cider vinegar, optional

 

Directions:

In a pitcher or a large mason jar drinking glass, add the fruit slices, cucumber and mint.  Pour in water and vinegar if using.  Chill for several hours.  You can refresh with water several times before tossing the the fruit out.

Nutrition Facts Per Serving: 2 Calories, 0 g Carbohydrate, 0 g Protein, 0 g Fat, : 0 g Saturated fat, 0 g Sugar, 0 g Fiber

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Cool Citrus Cucumber Detox
 
Author:
Serves: 2 Servings
Ingredients
  • Makes 2 servings
  • Ingredients:
  • ½ organic lemon, sliced
  • ½ orange, sliced
  • ½ medium cucumber, sliced
  • 4-5 mint leaves
  • 3 cups water (24 ounces)
  • 1- 2 teaspoon apple cider vinegar, optional
Instructions
  1. In a pitcher or a large mason jar drinking glass, add the fruit slices, cucumber and mint. Pour in water and vinegar if using. Chill for several hours. You can refresh with water several times before tossing the the fruit out.
Nutrition Information
Serving size: 12 ounces Calories: 2 Fat: 0 g Trans fat: 0 g Sugar: 0 g Sodium: 0 Fiber: 0 g Protein: 0 g