Posts

Why a Weight Loss Plateau is A Good Thing

As registered dietitians and personal trainers for over fifteen years, these twin sisters have seen our share of weight loss plateaus.  And while we’re well aware that a weight loss plateau is a good thing, we’ve seen how destructive and deflating it can be when someone hits one and doesn’t realize the benefits of a plateau.

 

So we’re busting at the seams to tell them (and you!) that a weight loss plateau is actually a good thing!  If you’ve ever experienced this we want you to pay close attention and follow this advice as this will help you to succeed when faced with it again! First, don’t let a plateau derail your efforts or discourage you.  Although a weight loss plateau can often last for several weeks, it’s not the time to give up, and in fact, just the opposite!

 

Here’s why:

A weight loss plateau is a normal and healthy part of the weight loss process and it simply means that your body is recognizing that it’s a new smaller person—and it’s settling in and adjusting to being slimmer.  Your body is taking an assessment and acknowledging it no longer needs as many calories to maintain itself and it’s just taking time to recalibrate.  This recalibration is important; if your body never recognizes it’s smaller and doesn’t take time to stabilize, your body doesn’t know who it is and can easily change; bouncing back to a higher weight will be easy as it wouldn’t have set a new place at a lower weight that feels comfortable.  Think about it—if you constantly are losing weight, your body has no clue what to expect and it doesn’t yet know where it feels stable.  A few missed workouts, a few not so healthy meals could easily throw your body off kilter. On the other hand, if you hit a plateau, it’s recognizing your newer, smaller body.  It’s a sign that your body is taking notice of your new trimmer self!  Once you push past this, maintaining your new weight will be easier!  Feel proud and know this is part of the amazing successful weight loss process and you’ll push past it!

 

 

More good news?

There are ways to push past a plateau—and if you stick it out, they pay off big-time!

 

Here are 4 of our top ways to bust through a weight loss plateau:

 

  1. Eat more veggies. Yup, read THIS to see how eating more actually works.  By now you know that we love veggies, always encourage our clients to eat them, and we too, eat them like nobody’s business (despite having been super picky eaters in the past)—but that’s because they’re little miracle workers, and in more ways than one. (Pssst… we didn’t write The Nutrition Twins’ Veggie Cure for nothin’!  😉  )

 

  1. Sip on THIS Toxin-Neutralizing, Bloat-Busting Bevvie throughout the day. It will keep you hydrated, flush bloat and wastes out of the body, fill your stomach so you eat less, and flood the body with antioxidants that help to neutralize free radicals and pull toxins out of the body.

 

 

  1. Incorporate HIIT training into your workouts.   These periods of more intense exercise followed by less intense exercise burn extra calories and rev your metabolism.  Find out how to do it!

 

 

  1. Leave three bites behind at each meal. If you typically eat all of your meal, leave three bites on your plate; if you don’t typically eat all of your meal, make a conscious effort to eat three fewer bites.  Over the course of the day this will equate to a couple hundred calories, which over the course of the month can equal nearly two pounds or more!

 

 

  1. For the next few weeks keep a food log (if you don’t already). You may discover places where excess snacks can be cut—or you may realize that while you were on a weight loss roll that you weren’t quite as diligent as you thought and tightening the reigns will help you to push past the plateau.

 

 

The Nutrition  Twins’ Do Your Body Good Challenge—and your 5th way to bust through a weight loss plateau.

 

Swap Dry foods for Wet Foods:
Eat Water-Rich Foods.

  • Why? Dry foods, like baked goods and cookies, chips, crackers, candy bars and trail mixes, are light and airy and don’t fill you up but are high in calories. Instead go for water and fiber-filled foods like vegetables, fruits, beans, sweet potatoes, and whole grains—these are generally full of water and fiber and not many calories. So your body feels the weight of these foods and it helps to satisfy you, as opposed to the dry, calorie-dense, light-weight foods.

 

How to do it:

 

 

Save

Bust Boredom or Past a Plateau with THIS!

If you’re stuck in a weight loss or boredom rut, we’ve got just the workout for you—and an added bonus is that this workout is ideal if you’re short on time (and seriously, who isn’t?)!

 

In New York City if the cold outside (or the heat) is unbearable for us and we need to get a quick indoor workout, we’ve got a foolproof routine– intervals! As registered dietitians and personal trainers, we recommend intervals to the majority of our clients. Intervals are great because you can be more productive in a shorter amount of time, which is especially helpful if you’re trapped inside and exercising indoors isn’t your thing.

 

We personally do our intervals on the treadmill and sometimes on the cross-trainer, but you can use any equipment that allows you to get a cardiovascular workout (and if it’s nice out—head out for some fresh air, baby!). Studies have shown that High Intensity Interval Training (HIIT) at least once a week can boost cardiovascular fitness and increase the body’s potential to lose weight (woot, woot!).  Plus, constantly increasing and decreasing the speed keeps you occupied, so the time goes by so much more quickly!

 

Your body can become accustomed to doing the same exercise routine and then it no longer is a challenge and you stop seeing results.

 

This means it’s time to shake things up a bit. 

 

Here’s why we recommend HIIT to jumpstart your fitness:

  • HIIT training consists of short, high-intensity periods of exercise alternated with low-intensity recovery periods.
    • The higher intensity exercise challenges your body in new ways, which means you’ll burn more calories and fat.
    • The low-intensity recovery periods, also known as rest intervals, are important because they ensure that your high-intensity intervals are done at an optimal intensity. Without the rest intervals you’ll only be able to work at a medium intensity for the full duration of your exercise—which is no different than what you were doing before.

 

Here’s how to do HIIT:

 

During your normal cardiovascular routine, try increasing your speed to a fast sprint every 4 minutes. Stay at this high intensity for 30 seconds to 2 minutes, depending on your ability. You should be out of breath and really challenging yourself. The 4 minutes in between will help you recover. When those 4 minutes are up, pump it back to a sprint. You’ll be sure to feel great and will also burn a lot of calories!

 

  • If you’re a beginner, start with a 1:2 ratio of a challenging workout to rest. So go as hard as you can for 30, 45, 60 or 90 seconds and then rest for twice as long.  Then start on the challenging interval again.  As you practice this, aim for a making your rest period the same length as your interval.

 

Give it a try!  You got this! 🙂

 

 

 

Healthy Back to School Bites with Cranberries

If you’ve read our other blogs, by now you know it’s no secret that although we’re veggie-loving twin sisters, registered dietitians and personal trainers who are lucky to like a lot of healthy foods, we both also have a wicked sweet tooth that we work hard to keep in check.  Fortunately, we’ve got many strategies as wells as delicious, waistline friendly ways to satisfy our sweet canines that work for our clients, too!

One of our favorite, satisfying, healthy and most effective ways to squash a sweet craving is with treats made from fruit.  This actually is something we learned from our wholesome, plant-based, cook-everything-from-scratch mom, as she often served us desserts made from fruit and it worked like magic to quell our sweet cravings!  Apparently the apple doesn’t fall far from the tree as we do the same thing for Tammy’s daughters.  We find this technique to be especially helpful when the kids go back to school, as they always seem to come home from school and want a sweet treat for a snack.  One of our most requested after-school snacks is a Cranberry Smoothie which is a cool, delicious and healthy guilt-free snack that feels like a super indulgent treat.

And our clients who serve this to their kids feel good knowing that this nutritious, sweet-tooth satisfying snack fits perfectly with the 2015-2020 Dietary Guidelines for Americans, which recommend choosing nutrient dense foods packed with vitamins, minerals, fiber and other naturally occurring compounds that may improve health.  Cranberries, like in this Cranberry Smoothie, are the perfect example of a nutrient dense food, as they’re packed with naturally occurring unique health-promoting flavonoids called PACs.  Because of these nutrient superstars, the Dietary Guidelines for Americans have made an exception for naturally tart, low-sugar foods, like cranberries, that may be sweetened to improve taste.  They explain that there is room in a healthy eating pattern for nutrient dense foods with added sugars, such as cranberries and rhubarb, as long as calories from added sugar are less than 10% per day.  In this smoothie, just a teaspoon of honey is added to each serving and it packs in the nutrients in just 150 calories—woot, woot!

 

 

 

 

CranberriesGraphic-JPEG_small

 

Cranberry Smoothie            

Serve this healthy, sugar-tooth satisfying alternative to sweets for an after school snack.  Or simply sip a serving of this for a healthy dessert.

Yield: 6 servings

 

Ingredients

2 cups frozen cranberries

2 cups nonfat vanilla yogurt (try different yogurts, such as Greek yogurt)

2 cups 1% milk or almond milk

2 Tbsp. honey

2 tsp. vanilla

 

Directions

Mix in blender until smooth.

Nutrition Information Per Serving*: Calories 150, Calories From Fat 10, Saturated Fat 0.5g, Trans Fat 0g, Total Fat 1g, Cholesterol 5mg, Sodium 105mg, Total Carbohydrate 28g, Sugars 24g, Dietary Fiber 1g, Protein 7g, Vitamin A 10%, Vitamin C 10%, Calcium 25%, Iron 0%

*With 1% Milk

Hungry for Cranberries at lunch? Your kids will gobble up this unique, sweet and savory sandwich!

Recipe courtesy of the Cranberry Marketing Committee

Cran_Chic_SalFlatB.006 - Cropped

 

Cranberries can be a great fit as part of a healthy lunch – like in this tangy chicken salad!

Cranberry Chicken Salad on Flatbread

Makes 8 servings

Portion: ½ cup chicken salad on 1 flatbread roll

Prep Time: 15 minutes

Cook Time: 5 minutes

 

Ingredients

1 cup dried cranberries

⅓ cup 100% cranberry juice

½ cup reduced-fat mayonnaise (we suggest using nonfat Greek yogurt to keep the creaminess and up the nutrients and lower the fat)

⅓ cup fat-free poppy seed dressing

8 oz. grilled white chicken meat, diced

1 cup sliced celery

¾ cup thinly sliced scallions

2 cups shredded fresh spinach

8 flatbread rolls, split

 

Directions

  1. Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold.
  2. In a bowl, whisk together mayonnaise and dressing.
  3. Stir in diced chicken, celery and scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at least 4 hours before serving.
  4. To Serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.

Variations: Use additional fruits, including fresh mango, pineapple, melon, blueberries, peaches, pears, etc. in salad.

Nutrition Information Per Serving: Calories 390, Calories from Fat 100, Saturated Fat 2g, Trans Fat 0g, Total Fat 12g, Cholesterol 20mg, Sodium 800mg, Total Carbohydrate 57g, Sugars 17g, Dietary Fiber 3g, Protein 13g, Vitamin A 20%, Vitamin C 15%, Calcium 10%, Iron 20%

Hungry for more recipes? uscranberries.com

The Nutrition Twins work with US Cranberries to help teach people how they can get more beneficial PACs in their diet.

 

Cranberry Chicken Salad on Flatbread
 
Author:
Ingredients
  • 1 cup dried cranberries
  • ⅓ cup 100% cranberry juice
  • ½ cup reduced-fat mayonnaise (we suggest using nonfat Greek yogurt to keep the creaminess and up the nutrients and lower the fat)
  • ⅓ cup fat-free poppy seed dressing
  • 8 oz. grilled white chicken meat, diced
  • 1 cup sliced celery
  • ¾ cup thinly sliced scallions
  • 2 cups shredded fresh spinach
  • 8 flatbread rolls, split
Instructions
  1. Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold.
  2. In a bowl, whisk together mayonnaise and dressing.
  3. Stir in diced chicken, celery and scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at least 4 hours before serving.
  4. To Serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.
  5. Variations
  6. : Use additional fruits, including fresh mango, pineapple, melon, blueberries, peaches, pears, etc. in salad.

This is why FAT is In

If you get our e-newsletter, in early May you opened one titled “Kale is out, Fat is In“, and then only days letter received our newsletter that read this:

 

You know that moment when you hit “send” and your heart sinks?  We just had one.  Ugh… after a hectic Mother’s Day and one twin not proofreading another twins’ work, someone got a little trigger happy (we won’t mention names, but I will say that it was the twin who is 17 minutes older 🙂 ). She did have good reason for the hurry– we wanted to let you know about our amazing friend Heather’s free weight loss class before the upcoming class enrollment closed.

 

So, our last email newsletter was missing a piece—and now we have to let you know why Fat is In.  (And just for the record, kale is alwaysin” in our book.  BUT just because we’d never turn our back on our green lov-ah 😉 (that just happens to aid weight loss efforts, help the liver in its’ detox process, fight cancer…, the list goes on and on…), does that mean that we have anything against a little bit of fat being “in“!  Heck no!)

 

So here is the quick Skinny on Fat.

  1. Fat can keep you lean. It provides satiety (takes 6-8 hours to digest while carbs take 1-4 hours, protein takes 4-6 hours to digest), so fat stays with you for a while so you won’t be turning to more food soon after eating it.  Just be aware that each bite of fat does contain more than double the calories (9 calories/ gram) of carbs or protein (both have 4 calories/gram), so you do want to keep portions in check. And be sure to choose THE RIGHT FAT (see below).

 

Fat works magically for some of our clients, and not as great for others…Wonder if fat works for you?

 

  1. a. Try this fat test: As you likely know, one of the ways our weight loss clients are most successful in their efforts is by using our strategy to fill up on veggie crudité (or steamed veggies [not doused in oil or butter]) with spices, vinegar, and a large tea (or water) before going to a meal (you can read more about this here — all about our pre-veggie meal) and they generally eat at least one cup (or more) 50-100 calories before the meal and it saves them from swallowing hundreds of calories at the meal.  However, we have several clients, who find the same satiation in snacking on a little bit of fat before the meal. They have 10 almonds (70 calories) and a large tea (or water) and it takes the edge off hunger and they eat much less than they would have if they didn’t use this strategy. So tomorrow before you head out for dinner, try the veggie/water strategy.  The next day try the 10 almond/water strategy. Or reverse that order. See what works better for you and let us know in the comments below! (For us, the fiber that we typically don’t get from a restaurant meal to keep a gal regular 😉 and the volume of weight from the veggies works better to keep us more satiated-and we know we’ll get plenty of fat at the meal.)

 

Eating out Rule we give our clients: Have a veggie (and tea/water) pre-meal before going to dinner–or on your way there.  Veggies fill you up with nutrients, like potassium, fiber and very few calories.  You’ll avoid arriving at the meal ravenous, be able to make a rationale decision about what you’ll eat…and you’ll eat less of the heavy stuff.

 

CHOOSE THE RIGHT FAT: When it comes to fats, not all are created equal. While controversy surrounds this topic, research shows you should think “Mediterranean” eating style when choosing your fats. Aim to replace saturated fats from foods like butter, bacon, sausage, etc., and trans fats from crackers and baked goods and other foods that contain partially hydrogenated and hydrogenated oils with “good” fats from monounsaturated fatty acids (found in olive oil and avocados [see our avocado recipes like our Chocolate Avocado Mousse]) and polyunsaturated fatty acids (found in sunflower and safflower oils) that contribute to your heart health by decreasing triglycerides and your total cholesterol levels.” Omega-3 polyunsaturated fats also are great for fighting inflammation and are critical to healthy brain function.

Skinny_Guacamole_logo

2. Fat acts as a nutrient booster. Translation: Eating a little fat with your meals helps you to absorb more nutrients from the meal.  This means if you eat salads or veggies and don’t have a little bit of fat with them (a teaspoon will do the trick!)1, you can’t absorb all of the nutrients, specifically fat soluble superstar vitamins like A, beta carotene, D, E and K.  Luckily, in most meals, there is plenty of fat to absorb nutrients in your veggies).  Try this Nutrient boosted Mini Fritattas which have just enough fat to do the trick.  Also try this Portobella Pizza.

quinoa_Egg_whites_but_really_our-Mini_frittata

3. Fats moisturize skin and hair from the inside, keeping them lubed and healthy– and they’re important for your body’s hormones and essential fatty acids. Try this Strawberry & Citrus Salad with Avocado to moisturize your skin.  Fat is in! 🙂

 

Psst.. looking for more skin-boosting benefits? Check this out– how veggies work their magic

 

….On the flip side, if you feel you’ve gotten a little too much fat from heavy foods and want a good “detox” drink to feel better and get your mind and body back on the healthy track, drink this Strawberry Citrus Flush.

citrus_Strawberry_flush3_logo

4. Fats help to maintain body temperature and you actually need fat on your body—and not just on your rear end for sitting (although it certainly does seem to be the year [or decade!] of the bountiful boot-ay!)—fat pads your organs.

 

Calorie count:
Check this out to help you to keep portions in check:

1 level tablespoon oil= 120 calories (watch out; this one gets most people into calorie overload—and is responsible for much of the weight gain we see in new clients!)

1 slice whole grain bread = 90 calories

¼ avocado = 100 calories

1 apple = 80 calories

15 Almonds= 100 calories

*Note: We’ve noticed that some of our clients can have a level tablespoon of nut butter or several almonds and be satisfied for hours, while other clients find this does nothing for them.

 

1–Judy D. Ribaya-Mercado, Jeffrey B. Blumberg et al, “Carotene-rich plant foods ingested with minimal dietary fat enhance the total-body vitamin A pool size in Filipino schoolchildren as assessed by stable-isotope-dilution methodology,”  American Journal of Clinical Nutrition  2007;85:1041-9  -t- 

 

 

 

Coming soon… our on-line 21-Day Body Reboot program (we are so excited about it!). The 21-Day Body Reboot is a customized program designed to jumpstart fat loss, rejuvenate your body, boost energy, and help you make long term changes that will improve your health.  If you’re interested in receiving more information about it when the program is available, please add your name here.

 

How’d you do on the FAT TEST? Leave your comment below, can’t wait to hear!

Grapefruit Rosemary Detox Infusion

Do you want to flush out your system after an overindulgence and immediately get your mind and body back on the healthy track? Well then look no further! As you probably know, living in the very social New York City, our clients at times come to us after a night or weekend of social engagements and want to minimize the damage from the overindulgences, so we’re armed and ready to help! 😉 Although your body is equipped to detox and cleanse itself on its own, naturally, certain health-promoting foods and drinks, assist it in its process. Not only is this ingredient combo the perfect pair for a refreshing and thirst quenching drink, but it will also help in this process and to flush bloat and toxins.

Psst… looking for more great, low-calorie drinks that help flush bloat?  Here are some to try…

Orange-Lime Sparkling Refresher

Lemon Mint Detox Drink

Morning Detox Shot

Sparkling Cucumber Detox and Refresher

Citrus Reboot and Detox Flush

Kale Recharge Smoothie

Apple Cider Vinegar Detox Drink

Grapefruit_Rosemary-Final_white - logo

One thing we’ve often noticed is that when we feel heavy and like we’ve overdone it, it’s hard to start gulping down water. One of the best things about this drink (aside from what it does to help “flush” your body, of course 😉 ) is that it tastes great and that alone encourages you to fill your stomach with it, rather than dig yourself deeper in the hole with more food or other drinks.   And for some reason, the grapefruit, particularly, for us is such a great addition to the water–in getting us to sip. 🙂

Here’s what this delish drink is all about…

For starters, water is the elixir of life! It regulates the bowel, helps your body remain cool through perspiration, flushes out toxins, and aids in digestion.  By infusing water with grapefruit and rosemary, this refreshing and tasty concoction is one you will want to keep drinking throughout the day especially at those times when you want a healthy “system” reboot and a nice flush.  The water in combination with the grapefruits’ potassium– will help to restore normal fluid balance and flush salt.   Buh bye bloat! 😉

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

Rosemary’s helpful detox perk:

Rosemary is a fantastic way to get antioxidants and anti-inflammatory compounds that help to fight the damage from stress, pollution and everyday living—as well as the damage from less than healthy food and drink.  Rosemary’s powerful compounds seem to neutralize those harmful free radicals, help boost the immunity and improve blood circulation—helping to deliver nutrients and oxygen throughout your body and to your skin—helping it to glow (awesome for those days when you feel lackluster!).

Rosemary’s anti-bloat benefit:

Pssst…Get this…In Europe rosemary is often used to help treat indigestion – and Germany’s Commission E has even approved it for its treatment.  Although there is currently no scientific evidence to support this, we believe rosemary is so good for your detox drink that you’ve got nothing to lose but possibly a little indigestion and bloat!

Grapefruit_Rosemary_Detox_collage_logo

Grapefruit Rosemary Detox Infusion

Servings 2

Serving Size – 1 cup

Ingredients

16 ounces water

6 slices of grapefruit*

3 tbsp of fresh grapefruit juice

Several sprigs of rosemary

Ice

Directions

  1.  Slice grapefruit and squeeze juice into the water. Place additional slices into water.
  2.  Add rosemary and ice to the container.
  3.  Chill for an hour. Serve and enjoy your refreshed, rejuvenated new self!

Nutritional Information

Total calories 15 calories, 0 g fat, 4 g carbs, 4 g sugar, 0 g fiber, 0 mg sodium, 0 g protein

*Important Note: There are some medications drugs that may interact with grapefruit and some may result in potentially fatal side effects. Some of the medications include statins that lower cholesterol (such as atorvastatin, lovastatin, and simvastatin), some antibiotics, cancer drugs, and heart drugs. Grapefruit contains furanocoumarins, which block an enzyme that normally breaks down certain medications in the body. If it’s left unchecked, medication levels can grow toxic in the body

Grapefruit Rosemary Detox Infusion
 
Do you want to flush out your system after an overindulgence and immediately get your mind and body back on the healthy track? Well then look no further! As you probably know, living in the very social New York City, our clients at times come to us after a night or weekend of social engagements and want to minimize the damage from the overindulgences, so we’re armed and ready to help! 😉 Not only is this ingredient combo the perfect pair for a refreshing and thirst quenching drink, but it will also help to flush bloat and toxins.
Author:
Serves: 2
Ingredients
  • 16 ounces water
  • 6 slices of grapefruit
  • 3 tbsp of fresh grapefruit juice
  • Several sprigs of rosemary
  • Ice
Instructions
  1. Slice grapefruit and squeeze juice into the water. Place additional slices into water.
  2. Add rosemary and ice to the container.
  3. Chill for an hour. Serve and enjoy your refreshed, rejuvenated new self!
Notes
Important Note: There are some medications drugs that may interact with grapefruit and some may result in potentially fatal side effects. Some of the medications include statins that lower cholesterol (such as atorvastatin, lovastatin, and simvastatin), some antibiotics, cancer drugs, and heart drugs.
Grapefruit contains furanocoumarins, which block an enzyme that normally breaks down certain medications in the body. If it's left unchecked, medication levels can grow toxic in the body
Nutrition Information
Serving size: 1 cup Calories: 16 Carbohydrates: 4 g Sugar: 4 g

The Danger of the Desk Job

We have some pretty startling news, but trust us, you aren’t going to want to sit down for this. Studies have shown that for every two hours of sitting at work, your risk of obesity increases 5%, and your risk of diabetes increases 7%. That’s major!

 

How could sitting contribute to such serious health issues?

 

For starters, we are sitting too long. Think about it- we live in a very sitting-centered society. A typical day might go something like this: wake up, and drive to work (sitting), work at desk in the office (more sitting), come home and watch television (even more sitting—and we don’t even have to get up to adjust the volume, etc. eeks!) With all this sitting down, we’re hardly even moving a finger more than to control the remote control–it’s no wonder obesity and diabetes rates are climbing through the roof! And these extended periods of sitting are sending us into unhealthy territory.

 

Now, before you quit your day job to become a professional mountain climber, we have some good news.

 

Standing up every 20 minutes, for as little as one to two minutes, can actually help fight off brain fog, weight gain, and risks of diabetes and heart disease. Research shows that standing gets those major leg muscles activated, which actually releases enzymes designed to break up fat in the bloodstream. How cool is that?

 

Standing sure does seem to have serious perks! If something as easy as standing can help us fight disease, increase productivity, and keep extra weight at bay, we are all for it!

 

What are the best ways to get standing up every 20 minutes?

 

Kevan Lee of Buffer has a great article with some fun ideas,  like playing “workstation popcorn”, where you switch from working at your desk, to the coffee shop, to the conference room. The added bonus to this bouncing around is the exercise you get walking from place to place. It all adds up to more activity during the day, which is never a bad thing.

 

Technology also does us a huge favor with the 20 minute challenge. There are tons of apps that encourage users to move more, which would lead to standing up often. Even a basic pedometer is a great investment in standing (and walking) more frequently. And we can tell you that all of our clients who get pedometers end up getting a lot more movement in their days! You can even get competitions going in the office to see who can sit down the least, or get the most steps in every week. Having people engage in a little friendly competition is a great motivator to get up and move.

 

A hydrating way to get up out of your seat at the 20 minute mark is to sip some fruit and herb infused water. Make a big pitcher and keep it in the office fridge. Every time you step away from your seat, grab yourself a glass, and enjoy the fact that you are drinking and standing for your health—and feeling the energizing effects of being properly hydrated, to boot!

 

To make fruit and herb infused water: Simply slice up all your fruit, add your herbs and add them to a pitcher, and muddle. Once your ingredients are slightly mashed and incorporated at the bottom of the pitcher, add water, and stir thoroughly. Refrigerate. Ta-dah! Amazing, flavorful water at your fingertips.

 

Some absolutely scrumptious options are:

Screen Shot 2014-09-28 at 7.23.35 PM

Refresher: cucumber, strawberry, mint

Energizer: lemon, lime, orange

Relaxer: lavender, * 1 vanilla bean pod, peach (*for the vanilla bean, scrape the seeds out and add seeds to pitcher in the first step)

 

The possibilities are endless, so get as creative as you want and go wild with your own creations!

Remembering to get in the habit of standing up every 20 minutes—it’s essential for your health and longevity, and with a few little motivators like office competitions and anything-but-boring water, you will be popping out of your seat like it’s second nature!