Posts

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

 

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

Flat Belly Tips While On Vacation – Bloat-Free & Confident (&Stay That Way!)

PART II Tips while ON vacation:

As registered dietitians and personal trainers we find that we get a lot of questions about tips for getting a flat belly when people are heading off for vacation.  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 vacay, believe us, you’re not alone–and we can help!

We think you’ll appreciate our client “Suzi’s” struggle:

Suzi came through our door right before spring break, panicking and telling us, “I bloat on the plane—my entire body swells up– and I’m so constipated when I arrive at my destination that I look six months pregnant! And it puts so much pressure on me because I’m heading off to my vacation when I’ve only partially met my weight loss goals and I know that on top of it all I’ll be fighting this extra bloat! I’m petrified to  arrive feeling so lousy and out of shape and like all the hard work I did to prepare for this trip was in vain. What can I do to look and feel better? Help!”

Oh, hang in there Suzy! We can help!

Can you relate to Suzi? We certainly can! Years ago, before getting our nutrition education and before working with so many great clients, we ended up looking and feeling like a mess when we arrived at our beach destination vacation in Florida! What a disaster!  For what to do before you go, check out Part 1

 

Once you arrive at your destination, Do This:

 

4. Do some form of cardio for at least 15 minutes while sipping on lemon water.
Exercise and water both get your intestinal tract going to get things moving out of your colon—and they will work in tandem with those on-the-plane veggies to prevent constipation and the gut bulges that come with it! The water and lemon help to restore normal hydration status, as the potassium in the lemon flushes bloat and the water also flushes bloat from sodium as well as the excess water that the sodium holds on to. You’ll get rid of the little layer of “puff” right beneath your skin as you sweat out a little salt.

 

5 . Unpack your bags as soon as you can so you can clear your mind and prepare to have fun and relax on your trip (and burn a few extra calories while you’re at it). Do 50 jumping jacks and wall squats to keep your mind and body on the healthy track.

 

6. 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!)

Skinny_Green_Tea_Lemonade

7. Pack THIS (below suggestion) so you can skip the bloating, constipating carbs at dinner: All that extra bread (& butta’ too) and all those refined carbs that you may be tempted to go for while dining out on vacations are constipating–and they typically contribute to excess calorie intake that can lead to weight gain and make you feel heavy.  Plus, the carbohydrates also result in extra water in the body since carbohydrates are stored in your muscles as energy (a.k.a. glycogen).  This typically isn’t a bad thing!–but for each pound of glycogen, you store three pounds of water—so you may notice that you feel water-logged.  But on top of that you’ll be constipated and bloated! Simply add more veggies to your meals, cut back on bread portions, etc., and pack something like Fiber d’lish Bars in your bags when you travel (we do this & so do our clients)–this way we pass on the carbs at the meal, and come back to eat this quality carb (whole-grain) bar that’s got 13 grams of fiber to flush waste from your colon.  This way we get our sweet carbs and our waistline too! 😉 (Any whole grain, fiber packed bar with at least 8 grams of fiber and 100-150 calories will do the trick and stave off all the carbs and excess restaurant calories.)Fiber delish gnu bars

 

During the rest of your trip, Do This:
8. 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 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.
9. 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.

 

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

An Easy At-Your-Desk Exercise for a Flat Belly

Train your belly to be flat & fight constipation with this move you can do at your desk.
If you sit for a long period of time, you may notice your digestion is not as good as when you’re active.
Try this helpful digestion aid:
1. Suck in your stomach as far as you can, then stick it out as far as you can–
2. When you breathe out, push the air out of your stomach, so it makes it flat and deflate like a balloon.
3. When you breathe in, allow your stomach to expand like a balloon being blown up.
4. Repeat 20-30 times.
This small exercise helps digestion, gets your blood flowing, and exercises your abdominal muscles.  You’ll prevent muffin-top bloat from constipation and you’ll activate your abs, training them to stay contracted and tight, rather than loosey goosey!
Looking for other Flat-Belly Moves?
Try these!
The Reverse Plank (with optional kick)
The Plank: Be sure to read directions so that you ensure you do the exercise correctly to ensure a flat tummy!