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Orange Kiwi Basil “Flat-Belly” Drink

Nearly every night after dinner we cut up a fruit plate for a sweet, delicious end to a meal. These veggie-loving twin sisters also have a nasty sweet tooth, and the fruit plate helps to quench it in a healthy way.  Plus, as registered dietitian nutritionists, it makes us feel good to know that we’re also stepping up our antioxidant game by getting the extra phytonutrients from the fruit. Lyssie’s winter fruit go-tos tend to be apple, grapefruit and oranges since they’re some of her boyfriends’ in-season faves. Tammy’s go-tos tend to be pears, mangos, apples, oranges and pomegranates since they too are seasonal and some of her daughters’ faves.

After receiving requests from many of you 😘 (as well as from our clients) for new combos of what we call our “clean-tox” drinks in our 21-Day Body RebootTM (thank you for letting us know how monumental these drinks have been in helping with your weight loss, flushing bloat, bringing on a flat belly and flooding the body with antioxidants [see below to find out how the magic happens! — Our 21-Day Body RebootTM program attendees have experienced this too!] — it makes us so happy!), Lyssie headed to Tammy’s house to make a new creation inspired by a few of the fruits from our winter fruit plates. Lyssie grabbed an orange from Tammy’s fruit bowl and dove into Tammy’s fridge, surfacing with basil in one hand and kiwis in the other—and soon after our Orange Kiwi Basil “Flat Belly” Drink was born!

Looking for more Clean-tox “detox” drinks? Please feel free to search this site!

And here are a few more to try:
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!

We know, it sounds too good to be true, a drink that helps with all of these things, yet is so simple to make, but here are the ingredients behind it all:

The water:

This is a major part of the secret behind this drink’s belly-flattening secret! Most people don’t drink enough water, but this lil yumster makes you want to keep sipping. If you’re not drinking enough water to balance out the salt in your diet, especially if you eat salty snacks, restaurant meals, aren’t eating as well as you’d like, etc., then you feel especially puffy! Your body likes salt to be at a very particular concentration in the body. Eat too much salt and your body holds on to water to dilute the salt. And when you hold on to excess water, that’s when all holy heck 😉 breaks lose!– You feel BLOATED & puffy! ICK!

• Drinking plenty of water helps keep you hydrated so your body can flush excess sodium and waste, making you feel light and energized. Water also helps push waste out of your colon (i.e., helps prevent constipation, keeping you regular and flushing out any gut bulges that come with the waste!)- hello flat-tummy!

The Orange:

(Since we were kids, when we felt ourselves getting sick, we’d load up on oranges and orange juice and we’d either end up not getting sick or being sick for less time than our friends- consider the oranges in this drink a good kick-start to the immune system!).

Their chockfull of vitamin C, an antioxidant that helps boost your immune system, keeps inflammation at bay and rid your body of toxins by fighting off damaging particles and by regenerating other antioxidants to reduce the effects of environmental pollutants.

Here, we break it down even more:

• When your body is bombarded with constant inflammation not only from things like alcohol, refined sugars, and chemicals in processed foods—also from stress, pollution, etc., your body’s inflammatory response works harder to keep you healthy. Keeping up with that constant inflammation takes a lot of work from your body and can wear down your immune system, leading to everything from the common cold to chronic health issues. Soo…
• the moment you get run down, if you’re human 😉 your flat-belly intentions fall by the wayside—you likely don’t eat as well or focus on exercise, either. Plus, your body can’t operate in tip-top shape when its’ immune system is constantly being challenged. Eating and drinking foods with anti-inflammatory ingredients (like the orange!) help fight that constant inflammation so your body can work efficiently to flush toxins and recharge your system.

The kiwi:

Kiwi is a good source of sodium-flushing water and waste-flushing fiber, so it helps to create a lean, flat-looking belly.

• Hanging out in a bikini is no fun when you’re bloated, and the kiwi (and the orange!) are great sources of potassium, which helps flush out sodium and to normalize fluid balance (buh-bye bloat!).

• Packed with more vitamin C than an equivalent amount of an orange, kiwis are superstar powers when it comes to their antioxidant capabilities; they’re great for mopping up toxins that harm the body, age it, and cause disease. They neutralize toxins and fight inflammation, keeping your entire body healthy. Plus, since vitamin C is critical in collagen formation, it’s great for keeping your skin young and supple.

• The sweet, yet slightly tart flavor of the kiwi helps keep cravings at bay. Keep sipping this drink (below) throughout the day long to help to fight cravings to help you to avoid heading to the vending machine, while also making your abs look great!

 

The basil:

We‘re pretty obsessed with basil and we’ve been known to simply chew on some leaves, but we do often simply enjoy it with some tomato—and before hitting the pool, this may be an especially good idea! Basil works wonders for flat bellies! It’s in the same family as mint, so it calms down your digestive system when you’ve got stomach issues that are making your gut feel unsettled and bloated and keeps everything running smoothly. Add it to water for the ultimate bloat-flusher, and you can kiss puffiness goodbye!

• Basil is also rich in vitamin K, which is important for blood clotting; it’s rich in beta carotene and contains potent flavonoids that protect our DNA against damage.

And that, our friends, seals our “flat-belly” drink deal!

Got questions? Want to know more about how it helps your body? Please ask in the comments!

We can’t wait to hear what you think of this drink! Drop us a comment and let us know! And especially let us know how you feel after sipping it throughout the day!

Orange Kiwi Basil “Flat-Belly” Drink
Makes 2 servings

Ingredients:
16 ounces water
1/2 orange, cut in slices so flavor
1 kiwi, cut into slices
Several leaves fresh basil, add to your liking

Directions:
Simply add the fruit and basil to 16 ounces of water and stir. Refrigerate and enjoy!

Nutrition information:
Calories per serving: 5 without eating the fruit. 15 calories per serving if eat one-half of the fruit.

 

Orange Kiwi Basil "Flat-Belly" Drink
 
Author:
Serves: 2
Ingredients
  • 16 ounces water
  • ½ orange, cut in slices so flavor
  • 1 kiwi, cut into slices
  • Several leaves fresh basil, add to your liking
Instructions
  1. Simply add the fruit and basil to 16 ounces of water and stir. Refrigerate and enjoy!

Should you go keto?

As registered dietitian nutritionists, we’re always keeping our eyes on the latest trends in the nutrition world, and one thing we keep seeing pop up is the keto (aka ketogenic) diet.

Many of you have been asking if you should give the keto diet a shot, since it seems like everyone has a friend, coworker, or family member that’s on the keto diet and loving it!  After all, even a couple of our guy friends who swore they’d never diet, have been tempted and admitted that they just may try this since the high fat and protein diet appeals to them.  So we figure it’s about time we put our two-cents in and talk about the ins and outs & ups and downs of the keto diet!

Here are some of your most frequently asked questions about going keto, and our take on the diet as a whole, starting with the facts about the diet:  Psst… check out our healthy & decadent Avocado Chocolate Mousse (have just a couple bites and it may even fit on the keto diet!)

What is the keto diet, and why is everyone suddenly going into “ketosis”?:

The keto diet is a low carb diet where your body produces ketones to be used as energy instead of using carbohydrates for energy. When you eat a diet that isn’t as low in carbs, your body uses carbs for energy and uses fat for other things like carrying fat-soluble nutrients, lining your body’s cells, and more.

When you cut out most carbs, your body can no longer rely on carbs as a source of energy and gets shocked into a state of “ketosis,” where your body converts the fat you’re eating in place of carbs into energy.

The goal of a keto diet is to force your body into ketosis, which some studies show can help promote weight loss, lower blood sugar, increase insulin sensitivity in diabetics and improve cognitive function. So naturally, many people are trying this diet for the alluring possibility of losing a few pounds. While the research is conflicting on whether going into ketosis itself can cause long-term weight loss, the fact is that many people do lose weight on this diet simply because it cuts out a large amount of foods– most carbs!—and because they are eating more whole foods and less packaged and processed foods.

Any diet that cuts out a food/ or many foods, especially foods that people tend to overeat, will generally result in weight loss. Whether or not the diet is sustainable and/ or healthy is something else to consider.)

In order for your body to stay in ketosis, you’d have to eat about 70% of your calories from fat, 20% from protein, and 5% from carbs, consistently.

Consistency is key with keto – if you slip up and fall out of that fat/protein/carb range, your body likely won’t be in ketosis anymore—and many of the associated health benefits slip away!

How can I avoid overeating while on the Keto diet?

No matter which diet you’re on, planning is an important part to being healthy.  However, since the keto diet falls so low in nutrients since so many healthy foods and food groups are eliminated, it’s especially important to plan your meals when you’re on the keto diet.

Also, if you are doing the diet to truly reach the state of ketosis, you do have to plan to limit carbohydrates—so you can’t simply just grab a piece of fruit when you’re hungry or you won’t be in ketosis.  You definitely should pick a start date and make sure you’ve set up your pantry and fridge for success.

Choose foods like eggs, avocados, plain Greek yogurt, low-carbohydrate vegetables, salmon, mackerel, anchovies, pumpkin seeds, cashew nuts, macadamia nuts.  Ideally, you should talk to a registered dietitian (like us) to help you plan before you start the diet, it’s not easy to do it alone.

Plus, you may want help tracking your diet to make sure you are reaching the ideal ratio of protein, carbs and fat for the keto diet—70% calories from healthy fats, 20% protein and 5-10% from carbs.

(Use full-fat yogurt or sour cream in our Lemon Dill Salmon recipe for a keto-friendly option!)

But what about healthy fiber?? Are fruits & veggies out?

Fiber is very important in any diet for regularity, gut health and disease prevention.  It’s very difficult to meet the recommendations to get at least 25 grams of fiber a day when you’re following a keto diet because keto diets are extremely low in the foods that contain fiber (fruits, vegetables, beans and whole grains). Fiber also contains prebiotics to help keep your digestive tract healthy, so you should try to get it through nuts, avocados and non-starchy vegetables, herbs and spices, and berries if they fit in your carb limit.

Fruits are very controversial among keto followers. Most fruits are too high in carbs to eat on the ketogenic diet, but small amounts of berries are OK because they are lower in carbs than other fruit and high in fiber. Raspberries and blackberries are a good source of fiber and they’re packed with antioxidants that help to reduce inflammation and fight against disease.

Non-starchy vegetables (think leafy greens and most green veggies and cruciferous veggies like broccoli and cauliflower) are generally low in calories and carbs, and in order to stay in the tight guidelines to keep carbohydrate levels down, choosing them while also paying attention the to the grams of carbs is helpful.

Veggies with 1 g of carbs per cup (like spinach) can be compared to others that can range to 8 grams per cup.  In general, the recommended veggies are leafy greens and most green veggies and cruciferous veggies like broccoli and cauliflower, kale, as well as peppers, asparagus, fresh herbs and spices, tomatoes and onions, celery, zucchini, Swiss chard and cabbage.

(get the recipe for this avocado tuna salad with kale when you sign up for our 21-Day Body Reboot!)

What kinds of fat should I eat on the keto diet?

Avocados! The monounsaturated fat is heart-healthy and avocados are packed with vitamins and minerals.  Fattier nuts and seeds are great too—pumpkin seeds, macadamia nuts, walnuts and cashews. Salmon, mackerel, sardines and anchovies are heart healthy options that are rich in inflammation-fighting omega 3s (and super important to off-throw the balance of all of the high saturated fat foods, as well as the inflammation they create in the body). Olive oil is a heart-healthy oil to use as well.

Ok, but do I have to drop my skinny martinis?

Yep – alcohol is a no-go on the keto diet.

When you drink alcohol, your body views it as a toxin and many body processes are temporarily stopped to process the alcohol in your liver, since your body’s priority is ridding toxins.  This means fat burning is slowed, since you’re using fewer fatty acids to make ketones—which is obviously the opposite of the goal of people following a keto diet for fat loss.

You’ll also get drunk faster since your tolerance will be lower since your liver is metabolizing alcohol much faster since you’ll have no glycogen stores for the body to burn through first (glycogen stores are created from carbohydrates).  The more drunk you are, the lower your inhibitions and the more likely you’ll be to fall off the very low-carb, keto diet.  Plus, alcohol, like beer and cocktails have a significant amount of carbs, so that is something to take in to consideration.

Here are a few ideas of what keto meals might look like!

Curry Chicken Lettuce Wraps:—chicken, chili spice, curry powder, garlic, onions cooked in a couple of tablespoons of ghee, cauliflower rice, and a dollop of plain sour cream

Breakfast “bagel”: An avocado cut in half and filled with scrambled eggs and turkey bacon. Think of the avocado as the bagel.

Keto Salmon Salad: salmon, celery, mayonnaise, mustard, dill, walnuts, and avocado with mixed greens

So tell me, should I try the keto diet?!

Honestly, it’s not our cup of tea. And if you’re someone who drinks milk with your tea, it’s probably not for you either. 😉 In order to truly get the benefits of being in ketosis, you’d have to stay in ketosis. And that’s REALLY tough because that means continuously eating about 70% of calories from fat. Even something as simple as a chicken breast could be too high in protein without enough fat to keep you in ketosis, ruining any of the benefits you’d be getting from the diet in the first place! It’s also super difficult to get enough fiber while on the keto diet – and without adequate fiber, we’d be constipated all the time and our face would show it too 😉 as we’d seriously worry about our digestive health. The keto diet is so restrictive that we really wouldn’t enjoy eating with such intense restrictions, and we’re ALL about loving the foods that we eat!

If you’re looking to take charge of your health, we’d recommend trying something a bit more sustainable that still gets you results so you can enjoy more freedom with your food and keep eating the foods you love – all while still losing weight!

Both our 1:1 counseling sessions & Our 21-Day Body Reboot program do just that – you’ll learn how to make healthy choices and indulge in the foods you love while losing weight, and with our program you get to do it with support from us and alongside a community of motivated people just like you!

Chicken Tacos with California Prunes Salsa

As picky little kids who’d only eat our beloved PB&J sandwiches, you’d probably be surprised to know that when asked where we’d like to go to eat for our birthday dinner that we’d pick a Mexican restaurant—spices and all. We’d always order a taco salad and just loved it. So now, as girls who love the rich spices in all ethnic foods, we’re not surprised that by the time we got to college and were cooking our own meals, that one of our favorite go-tos were chicken tacos. They were easy to make, delicious and healthy and at least once a week we’d meet one of our best friends to make them with her (although we loved them so much we would have eaten them nightly!)

In fact, our love for tacos, inspired these scrumptious, waist-line friendly numbers!:

Gluten-Free Tilapia Tacos with Zucchini Tortillas

Mediterranean Fish Tacos

Avocado & Lentil Vegan Tacos

Spicy Tuna Tacos

Salmon Tacos

And now, our taco love affair has inspired a new yum-ster. And we’re especially excited about these because you can make them from scratch, or have the ingredients pre-portioned and ready to cook right at your house!

 

California Prunes are the sweetest and juiciest prunes out there, making them the best way to beat a sugar craving! Plus, they’re packed with these health benefits:

  • A serving of four to five dried plums packs 3 full grams of fiber. About half of that is soluble fiber, which helps improve satiety, lower cholesterol, and regulate blood sugar levels.
  • Research shows that eating 5-6 prunes a day may help support healthy bones and help maintain good digestive health.
  • Prunes are loaded with polyphenols, antioxidants that support your immune system, heart and eye health, memory, and more.
  • California Prune growers provide the highest quality prunes in the world.
  • A serving has just 100 calories and no fat, sodium, or cholesterol.

 

  • Chicken Tacos with California Prunes Salsa
     
    Cook time
    Total time
     
    This twist on classic chicken tacos explodes with sweet and savory flavors! Chili powder and cumin add a savory warmth to the baked chicken breasts, while California prunes add sweetness to an easy, fresh salsa. The combination of spiced chicken, sweet prunes, fresh tomatoes and cilantro, and zing from lime juice all wrapped up in a tortilla creates a fiesta with every bite! The refried black beans also got a healthy upgrade: we cut back on the fat while bumping up the flavor with spices, fresh cilantro and lime juice for a flavorful side dish that’s low in fat and high in protein and fiber. This dinner is hearty and filling, yet light enough to feel good about serving any night of the week.
    Author:
    Recipe type: Main Dish
    Cuisine: Mexican
    Serves: 2 servings
    Ingredients
    • 1 Roasted poblano
    • 3.5 oz Black beans
    • 1 Roma tomato
    • 2oz California prunes
    • 2 Shallots
    • ¼ oz Fresh cilantro
    • 1 Lime
    • 2 Chicken breasts (4oz)
    • 2 tsp Cumin spice blend (equal parts cumin & chili powder)
    • 2 oz Roasted corn
    • 4 Corn tortillas
    Instructions
    1. STEP ONE
    2. Preheat the oven to 350°.
    3. Line a rimmed sheet pan with parchment paper.
    4. Thinly slice the poblano and set aside.
    5. Drain and rinse the black beans.
    6. Cut the prunes into ¼-inch pieces. Place the prunes in a small bowl.
    7. STEP TWO
    8. Cut the tomato and shallots into ¼-inch pieces. Add HALF of tomato and shallots to the bowl with the prunes; reserve the remaining shallot for step 4 and tomatoes for step 5.
    9. Remove and discard the stems from cilantro, rough chop leaves and add only HALF to the bowl.
    10. Cut the lime in half. Squeeze HALF the lime into the small bowl. Add ¼ teaspoon of salt and a pinch of pepper. Toss well and set aside. Set aside remaining lime for step 5.
    11. STEP 3
    12. Pat dry chicken with paper towels. Add to a medium bowl. Add ONLY 1 teaspoon cumin spice blend, ½ teaspoon olive oil, and a pinch each of salt and pepper. Toss well and place the chicken on the prepared sheet pan.
    13. Bake for 15 to 20 minutes, until cooked through.
    14. Heat a small nonstick sauté pan, over medium-high heat. Spray with cooking spray, add the poblano and roasted corn and season with a pinch each of salt and pepper. Sauté for 2 minutes until warmed through. Set aside for plating
    15. STEP 4
    16. Heat a medium nonstick sauté pan over medium-high heat for 1 minute. Add the tortillas one at a time and heat for 1 minute on each side. Set aside and keep warm for plating.
    17. In the same pan over medium-high heat, spray lightly with olive oil in a spray bottle. When hot, add remaining shallot and cook for 1 to 2 minutes until softened.
    18. STEP 5
    19. Add the drained black beans and remaining cumin spice blend. Cook for an additional 1 minute.
    20. Reduce heat to medium-low, add 2 tablespoons of water and lightly mash beans with a fork. Cook until the water has been evaporated then add remaining chopped tomato. Add remaining cilantro, juice from the remaining lime, to the beans. Stir to combine, season to taste, and keep warm for serving.
    21. STEP 6
    22. Cut the chicken into ¼-inch pieces.
    23. Place two tortillas each on two plates.
    24. Divide the chicken and poblano and corn mixture between the tortillas.
    25. Top with the prune salsa and serve the tacos with refried beans on the side.
    26. Enjoy!
    Nutrition Information
    Serving size: 2 tacos Calories: 430 Fat: 6 g Saturated fat: 5 Carbohydrates: 63 Sugar: 8 Sodium: 450 mg Fiber: 11 Protein: 34

Chicken Tacos with California Prune Salsa | The Nutrition Twins

We are honored to have partnered with Chef’d and California prunes to create these meals!

Vegetarian Loaded Sweet Potato

It’s no secret that we grew up in a healthy, veggie-centric household.  Sweet potatoes were a veggie that our mom served us on the reg, typically as a carb to many of our meals on a winter evening.  We always loved the creaminess of the potato, it felt like a real comfort food– and the sweetness helped us to curb our wicked sweet tooth.  Now, as registered dietitians, we’re always creating new, healthy recipes that feature our orange fleshed lover, the sweet potato.  This baby packs in 21.5 grams of satisfying protein and 15 grams of fiber for the ultimate satisfaction!

A few more of our faves:

Sweet Potato Nachos

Roasted Tarragon Sweet Potato Fries

Sweet Potato Chips with Sea Salt & Chocolate Drizzle

Sweet Potato and Carrot Mash

and…

Mexican Sweet Potato Salad, Cherry & Pistachio Sweet Potato Medley  and our Sweeeeeeeet! Potato Pie

 

Vegetarian Loaded Sweet Potato -so satisfying with 21.5 grams of protein and 15 grams of fiber!

Other than the fact that there is something so satisfying about a creamy, fiber filled sweet potato, there are so many benefits! Check them out below!

Sweeeeet potato!  This sweet potato may be loaded with delish goodies, but the sweet potato itself is packed with mega benefits including:

  • Two very potent antioxidants– carotenoids (including beta carotene) and sporamins, which fight everything from the negative health consequences that come with aging to almost all types of disease.
  • Fighting inflammation: Eat a sweet potato and research shows that inflammation in the body immediately decreases, especially in the brain and nerve tissues throughout the body.

Vegetarian Loaded Sweet Potato

 

Vegetarian Loaded Sweet Potato

Serves 1

Ingredients
1 small sweet potato (about 4.5 oz)
1/2 cup chopped onion
1/2 cup chopped bell peppers
1/2 cup chopped kale
1/2 cup chopped broccoli
1/2 cup black beans, drained and rinsed
1/4 teaspoon turmeric
1/2 teaspoon cumin
2 tablespoons low fat or fat free mozzarella cheese
2 tablespoons nonfat plain Greek yogurt

Directions:
1.Microwave or bake the sweet potato until tender. While it is cooking, prepare the filling.
2.Heat a sauté pan over medium high heat with a spritz of olive oil in a spray bottle. Add the onion, bell peppers, kale, and broccoli and sauté until tender, about 6-7 minutes.
3.Add the black beans, turmeric, and cumin, and cook until heated through.
4.Cut the sweet potato in half lengthwise and split open. Mound the filling onto the sweet potato (there is a lot of filling – it will not all fit tucked into the sweet potato, but that’s okay!)
5.Sprinkle the cheese on top of the filling, then microwave or bake the whole thing until the cheese is melted.
6.Dollop the Greek yogurt on top and serve.

Nutrition facts:  344 calories, 1 gram fat, 0 grams saturated fat, 187 mg sodium, 65 grams carbs, 15 grams fiber, 21.5 grams protein

 

The Nutrition Twins’ Ten Easy Ways to Get Beach Body Ready

As registered dietitians and personal trainers, our clients are always asking us for the easiest ways to shape up fast, even when they’re super busy!  We get it, after all, who doesn’t want to rock their bathing suit look in no time? Here are a few of our favorite tips we share with them!

Our veggi-licious Crudite!

  1. Eat veggies before your meal. You’ll take the edge off hunger with very few calories and then you’ll be able to make a rational decision about what to eat.  You’ll eat less of the heavy stuff at the meal and you’ll get fiber, phytonutrients and vitamins.  The key is not adding calorie-laden butter, oil or dressings.
  2. Don’t just stop with the eating veggies before the meal—eat them with your meal too! Mix steamed veggies right into your meal! You’ll significantly slash calories.  The vegetables will make the meal much less calorie dense and you’ll fill up faster.  You’ll be able to save some for the next day.  For example:  Don’t just order pasta with shrimp, order a side of steamed broccoli and mix it right into the sauce.  Do the same with all of your dishes!3.Start exercising first thing in the morning. While there is mixed research on whether or not this truly helps you to burn more calories, the truth is that if you exercise first thing in the morning, there are fewer things (and fewer excuses!) to get in the way of your workout.  Even the best intentions to exercise later in the day get derailed by having to stay late at work, going out with friends, or a hectic day.4. Go for the lighter calorie cocktails and stick to the serving size. 5 ounces of wine, 1.5 ounces of hard liquor or 12 ounces of light beer all have significantly fewer calories (typically 90-120) than mixed drinks, fruity cocktails and regular beer (which range from 140 calories to upwards of 700 calories, especially when you don’t stick to a serving size!).  If you have a couple of cocktails each week and switch to the lighter choices it’s an easy way to shed lbs! Keep in mind, many establishments serve in large glasses that double a serving size.
    5. Put your oil in a spritzer instead of pouring it.
    Whether you pour oil on your omelet at breakfast, in your salad at lunch, or in your pan to cook your dinner, each tablespoon adds 120 calories.  And chances are each time you pour the oil you are using more than a couple tablespoons.  Put your oil in a spray bottle, spritz it on your pot or your meal instead of pouring it and you’ll save hundreds of calories each day and the weight will seem to fall of you.  Use a spray bottle for all dressings, condiments and even for butter!).  Psst… people are always shocked to learn that this is also the case for heart healthy olive, oil; the calories still add up quickly.

 

 

6. Write down everything that you eat. Keeping record holds you accountable for what you put in your mouth. You won’t forget you ate a few pieces of candy from your coworkers candy jar if it’s recorded in your food diary.  Research shows when you write down what you eat you lose twice as much weight.
7. Swap dessert for a piece of fruit
. Most people eat several hundred calories of dessert but if you satisfy your sweet tooth with a piece of fruit (typically 60-80 calories/ piece), you’ll get the sweet. Or try this Strawberry Mint “Ice Cream” -cream/ or this Frozen Yogurt Bark (2o calories!)
8. Sneak in more movement/ exercise
: Sneak in exercise wherever you can. Take stairs instead of the elevator at work or push your kids on the swings for an arm workout. Even if you walk around the neighborhood for 15 minutes, it counts. Just get moving! No matter what your current level of activity is, add more activity to your day, you’ll force your body to burn more to slim down for the beach!

 

9. Swap heavier, higher calorie animal-based fare for protein and fiber-filled pulses (beans, chickpeas, lentils, dry peas). Research shows that pulses aid in weight loss even when calories aren’t restricted.  Aim to get ¾ cup daily of any combination of pulses—that’s all it takes!  (This is really encouraging for our clients and helps them meet their “eat less meat” goals!)

  • A few easy swaps/ ideas to try: bean tacos, lentil or split pea soup, bean chili.

 

10.  Leave the last 4 bites behind at each meal. This will save you about 100 calories at each meal and about 400 calories a day.  You’ll feel those last few pounds dropping off as this little change will help you lose almost a pound a week–and won’t miss a thing!

 

BONUS! #11. Start the day with a large glass (12- 16 ounces) of one of our water infused “detox” drinks  (check out a few of ours—under the photo below).  It’s one of the easiest things you can do to start your day off on the right foot.  Every process and chemical reaction in your body relies on water. If you want to look and feel your best and positively impact every aspect of your health, do this. It will take up space in your stomach ( so you’ll eat less and slash calories), increase your energy, boost organ function and efficiency, (your metabolism too!) help flush toxins and wastes out of your body (torid uncomfortable gut bulges from constipation).

Lemon Ginger Turmeric “Detox” Tea

Don’t give up. Take it a step further by drinking that same large glass (12-16 ounces!) before each meal (or carry a water or seltzer bottle with you). Once you make it a habit, you’ll realize how much better you feel, how it sets the tone for the entire day, and you’ll never want to miss it. You’ll overeat less frequently, and you’ll have more energy. Try these:

Vitamin C Infused Detox Water

 Slimming Raspberry Mint Detox Spritzer

Apple Cider Vinegar & Lime “Detox” Drink

Ginger Mint Turmeric Green Tea “Flat Belly” Drink

Raspberry Ginger Lime “Detox” Drink

 

 

 

 

 

 

 

 

 

 

 

 

4 Easy Ways to Get Healthy No Matter How Busy You Are

As girls who are registered dietitian nutritionists and personal trainers who always seem to wish there were more hours in a day to both enjoy it and get everything done that we need to, we’re all about finding easy ways to stay healthy despite being time crunched (we’ve been experimenting our entire lives– and teaching what we’ve learned for our entire careers! We enjoy sharing these secrets with our clients and we’re excited to share them with you too!).  These are our top 4 ways to become the healthiest person you know, despite you’re busy schedule.

  1. Start the day with a large glass of water (aka, liquid gold).

It’s one of the easiest things you can do to stay healthy and start your day off on the right foot.  Every process and chemical reaction in your body relies on water. If you want to look and feel your best and positively impact every aspect of your health, do this.

The benefits: This small step will:

  • increase your energy
  • take up space in your stomach, helping you eat less and slash calories
  • boost organ function and efficiency (your metabolism too!)
  • help flush toxins and wastes out of your body, ridding discomfort and gut bulges from constipation and helping your skin to glow

How to do it:

  • Wake up and immediately drink 12-16 ounces. Make it a habit.
  • Don’t give up. Carry a water or seltzer bottle with you and drink 12-16 ounces before each meal.
  • If you need a little extra flavor for motivation, squeeze lemon, lime and/ or orange in. Or try other water infusions like our Watermelon Basil ACV Detox Water Infusion.

So refreshing! Once you make it a habit, you’ll realize how much better you feel and how it sets the tone for the entire day– you’ll never want to miss it!

3. Keep our favorite staples in your kitchen to easily whip up ten, healthy, simple meal options and avoid fast food/ take out.
See Ten Quick, Easy Healthy Meals You Can Make from the Items in Your Fridge.

The benefits:

  • Several studies, including one from John Hopkins suggests that home cooking is a main ingredient in a healthier diet and trying to lose weight diet since people who frequently cook meals at home consume fewer calories, carbohydrates, less sugar sodium and less fat than when they eat out.
  • Aside from delicious meals from home keep you a lot leaner than meals purchased out: they save money and are higher in disease-preventing nutrients! S-C-O-R-E!

    How to do it
    :

    • Simply keep the staples on the list at home so you can rock out healthy meals in 5-10 minute meals when you’re busy!

     3. Eat More to Get Lean: Yes! Mo’ Veggies

Fill half your plate with veggies at lunch and dinner.  This really is possible even when you’re busy! 

The benefits:

  • Veggies are your golden ticket for all things health (disease and obesity prevention, boosting energy & metabolism). They flood your body with antioxidants and phytonutrients that fight disease and mop up free radicals, helping to undo some of the damage created by overindulgences, alcohol, stress and breathing polluted air, while veggies also help to keep meals low in calories.

Additional benefits:

  • Veggie Bonus #1: Fill up on veggies and you’ll have less room in your stomach for the heavy stuff and you’ll get leaner.
  • Veggie Bonus #2 (a.k.a. our constipation & flat-belly cure): The high water and fiber content of the veggies flushes bloat and waste and brings on a flat belly—oh yeah!
  • Veggie Bonus #3 (a.k.a. our bloat-be-gone cure): The high water and potassium combination in veggies helps to flush out salt and the extra water and bloat that it holds with it for a flatter belly.

 

Wonder what Chinese meal makes us smile ear to ear? Shrimp and a double “case of the broccolis” 🥦 🥦 . Yup, we’ve got it bad! 😁What you don’t see is the sauce we get on the side- we request it with no oil or light oil. So delish and totally healthy way to enjoy Chinese and feel satisfied and not over-stuffed or salt- loaded!

What to do:

  • Include extra non-starchy* veggies (nearly all veggies with the exception of peas, potatoes and corn) at every meal.
    *Starchy veggies are healthy; they’re higher in calories so eating lot of them could cause weight gain.

How to do it:

  • Follow our Red, Green and Orange RuleTM. Include either a red, orange or green veggie at every meal.
    • You’ll focus on what you should eat, rather than obsessing about foods you should eat less often.
  • Steam veggies and eat as a side to a meal, mixed in it, or enjoy them raw.
  • Try cutting meal serving back by one-quarter to one-half and then add steamed veggies right into the sauce. The meal size will be the same but you’ll eat less of the heavy, waist-puffing stuff and automatically boost nutrients, fiber and slash calories.

 The time crunched solution:
How to do it:

  • Keep frozen veggies on hand! They’re just as nutritious as fresh—and they won’t go bad—you don’t have to wash, cut or peel them! If they’re not defrosted, simply steam or pop them in the microwave and voila!

 

  • Defrost frozen veggies in the fridge during the day. When you get home, make a quick cold salad by mixing the veggies with vinegar and a teaspoon of olive oil or toss them right into a hot meal, as they’ll already be “cooked” and you’ll simply warm them up.
  • Purchase pre-washed and sliced fresh veggies. Enjoy fresh carrots sticks and sliced bell pepper with hummus.
  • Dining on take-out? Chinese chicken and rice? Pasta and chicken? Mac ‘n cheese?  Order (or microwave from frozen at home) a side of steamed veggies without added butter or oil.
  • Mix the veggies right into whatever dish you’re eating—the veggies will pick up the flavor from the sauce in the meal and add great texture, flavor and color. The meal will be much bigger, so save half for another day. You’ll eat less of the heavy stuff and fill your stomach with the lower calorie, fiber-and nutrient packed veggies.
  • Make/ order omelets, sandwiches, pizzas, wraps and burritos with veggies (pre-cut/ washed veggies makes it fast).
  • Preparing or ordering a sandwich or wrap? Use or request nori or lettuce to replace carb-rich bread—it’s easier to eat on-the-go than a traditional sandwich and just as quick to prepare.

Tip for Success:

  • One day a week take five minutes to write down how you’ll get produce at each meal in the coming week. This way, when you’re busy you’ll have your plan in place and be good to go!

    Tammy’s daughters Summer and Riley with their veggies

 4. Stay active and keep it fun.

The benefits:

Burn calories, fight obesity, diabetes, heart disease and cancer and boost mood and libido.   

What to do:

Aim for at least 30 minutes of cardiovascular activity three days a week (or more) plus 30 minutes of “movement” (see below for specifics) on each day of the week that you’re not doing traditional cardiovascular exercise. Cardiovascular exercise is also known as aerobic exercise or “cardio,” for short; this is the exercise that burns the most calories while you do it and is going to help you to slim your body and sweat out the bloat, while increasing the strength of your heart and lungs. (Think speed walking, swimming, jogging, biking, the elliptical machine, Zumba, etc.)

The Time-Crunched Solution:

  • Break it up!
  • If you only have 15 minutes in the morning—walk 7 minutes outside your door and walk back. If you have 20 minutes in the evening, do it again.Have less than 10 minutes? Try this quickie, effective, anytime, anywhere 6-minute strength training/ cardio workout (go straight from one exercise to another):
  • 30-Second Plank
  • 40 Wall Squats
  • 20 Knee Push-ups
  • 40 Jumping Jacks
  • 15 Tricep Dips
  • 30 Lunges
  • On the remaining days of the week that you don’t get cardiovascular exercise, aim to get at least 30 minutes of “movement” to move your body EVERY day.

    What counts as being active?

    • Walking through the city
    • Site-seeing
    • Dancing around the house
    • Walking to a friend’s house
    • Walking as you talk on the phone, rather than lounging

IMPORTANT: What burns more calories—lounging on the couch vs. walking down the street or dancing around the house? What is better for your heart, getting it pumping or letting it sit idle? You bet, buttercup—it’s walking or dancing! That’s the reason you’re adding movement.

BONUS POINTS! These are really helpful when you have a time-crunched schedule:

  • Take the stairs at work, do jumping jacks during the commercial breaks of your favorite TV show, and—yes, you’ve heard this one before—take the furthest spot in the parking lot.
  • The goal is to get as many “bonuses” as possible in your day.