We talked to The Nutrition Twins about simple, manageable ways to stay healthy and fit in today’s modern times. Check out their top 10 tips below:
DO SOMETHING ACTIVE EVERYDAY, EVEN IF IT SEEMS SMALL
Tammy: Being active everyday, just doing something, is so good for your mind, and for your body, and for your spirit. I think one thing anyone can do is think of it in a small way — like anytime you can, just one time during the day, take a walk 10 minutes outside your door, and then walk 10 minutes back. And if that’s daunting for you, start with five minutes in one direction and five minutes back.
LOOK FOR FITNESS INSPIRATION ON THE SOCIAL SITES YOU ALREADY FREQUENT
© Leonardo Patrizi/E+/Getty Images
Tammy: This is such a cool time because social media is everywhere. Say Pinterest is your thing, you can definitely find great information on there. But if Facebook is your thing, and you do a targeted search, then you can find great information on there, too. As well as Twitter.
So, the good news is that whatever you like, there’s a way to really make it work for you in terms of finding content that’s really helpful for your health journey. I think it’s really encouraging for people to know that no matter what you like, you can find something that's helpful for you.
Tammy: Being active everyday, just doing something, is so good for your mind, and for your body, and for your spirit. I think one thing anyone can do is think of it in a small way — like anytime you can, just one time during the day, take a walk 10 minutes outside your door, and then walk 10 minutes back. And if that’s daunting for you, start with five minutes in one direction and five minutes back.
LOOK FOR FITNESS INSPIRATION ON THE SOCIAL SITES YOU ALREADY FREQUENT
So, the good news is that whatever you like, there’s a way to really make it work for you in terms of finding content that’s really helpful for your health journey. I think it’s really encouraging for people to know that no matter what you like, you can find something that's helpful for you.
DON’T JUST SHARE ON A POST, ALSO GIVE A USEFUL TIP
Lyssie: We’ve noticed that on Instagram, we started to grow a lot more when we actually didn’t just share a photo of something, but when we shared the recipe to it. So, I almost always try to share a ‘how to,’ or a simple way for people to do it themselves.
It is really inspiring to see someone eat a healthy meal, but it’s also really inspiring, I think, to have it be really easy for you to do the same and not just watch.
GET AS MANY NUTRIENTS AS YOU CAN FROM BREAKFAST
Lyssie: We’ve noticed that on Instagram, we started to grow a lot more when we actually didn’t just share a photo of something, but when we shared the recipe to it. So, I almost always try to share a ‘how to,’ or a simple way for people to do it themselves.
It is really inspiring to see someone eat a healthy meal, but it’s also really inspiring, I think, to have it be really easy for you to do the same and not just watch.
GET AS MANY NUTRIENTS AS YOU CAN FROM BREAKFAST
Lyssie: You want to get as many nutrients as possible with breakfast, because that’s your first chance to get a healthy start on the day. Research shows that when people start with a healthy breakfast, it sets the tone for their day.
EGGLAND’S BEST EGGS: THEY’RE PACKED WITH NUTRIENTS
Lyssie: Compared to ordinary eggs, Eggland’s Best have double the omegas, and they have five times the vitamin D, which is so huge for us and that’s how your bones are going to stay strong. So, right there, you’re already getting extra nutrients.
26 Things You Need To Know Before Buying A Carton of Eggs
90-SECOND GO-TO EGG CREPE RECIPE
Lyssie: All we do to make these crepes is literally crack open an egg, whip it up with a fork, and then put it in the microwave for 45 seconds. And when it comes out, you just use a spoon and you scoop it, and you’ve got a crepe that’s packed with protein and nutrients.
Then, we stuff it with berries and a fat-free or low-fat feta cheese, which gives your antioxidants and nutrients, and you get the fruit for some healthy carbs. And then you could also have a slice of whole wheat bread on the side, if you want.
So, that’s my favorite recipe lately. And Tammy might say it’s hers too, but I came up with it. (Laughs.)
Lyssie: Compared to ordinary eggs, Eggland’s Best have double the omegas, and they have five times the vitamin D, which is so huge for us and that’s how your bones are going to stay strong. So, right there, you’re already getting extra nutrients.
Lyssie: All we do to make these crepes is literally crack open an egg, whip it up with a fork, and then put it in the microwave for 45 seconds. And when it comes out, you just use a spoon and you scoop it, and you’ve got a crepe that’s packed with protein and nutrients.
Then, we stuff it with berries and a fat-free or low-fat feta cheese, which gives your antioxidants and nutrients, and you get the fruit for some healthy carbs. And then you could also have a slice of whole wheat bread on the side, if you want.
So, that’s my favorite recipe lately. And Tammy might say it’s hers too, but I came up with it. (Laughs.)
KEEP IT SIMPLE
Tammy: It is really about making it healthy and easy, and we’ve found with our clients, the biggest thing is just that sometimes getting started feels daunting for people. But it’s good for them to know that having a really healthy breakfast is really fast to make and it doesn’t take a lot of work.
Tammy: It is really about making it healthy and easy, and we’ve found with our clients, the biggest thing is just that sometimes getting started feels daunting for people. But it’s good for them to know that having a really healthy breakfast is really fast to make and it doesn’t take a lot of work.
DON’T OVERTHINK IT
Lyssie: A lot of people feel that being healthy is so hard and you must have X amount of this nutrient and X amount of that nutrient, and really, as an expert, I feel like one of our jobs is to help make it simple for people to do healthy things and feel good about themselves.
Lyssie: A lot of people feel that being healthy is so hard and you must have X amount of this nutrient and X amount of that nutrient, and really, as an expert, I feel like one of our jobs is to help make it simple for people to do healthy things and feel good about themselves.
ALWAYS HAVE THESE HEALTHY EATING STAPLES ON HAND
Lyssie: I think we can definitely say Eggland’s Best eggs are a healthy staple, because they’re a great, easy source of protein. When you can have protein in a fast, easy way — whether it’s hardboiled or whatever, with the extra nutrients in there — you can include it in any of your meals or snacks.
Tammy: We would definitely also say frozen broccoli. The reason I say frozen is because it’s not gonna go bad and you can amp up the fiber, the nutrients, and the antioxidants, as well as the anticarcinogenic factors, in any meal by simply defrosting it and then tossing it into your Chinese food, tossing it into your pasta, tossing it into your omelette, whatever it may be. It’s a great way to really increase the nutrients.
EAT MORE VEGETABLES
Lyssie: I think most people really need to up their vegetables, and they can do that by including one colorful fruit or vegetable in every meal.
Lyssie: I think we can definitely say Eggland’s Best eggs are a healthy staple, because they’re a great, easy source of protein. When you can have protein in a fast, easy way — whether it’s hardboiled or whatever, with the extra nutrients in there — you can include it in any of your meals or snacks.
Tammy: We would definitely also say frozen broccoli. The reason I say frozen is because it’s not gonna go bad and you can amp up the fiber, the nutrients, and the antioxidants, as well as the anticarcinogenic factors, in any meal by simply defrosting it and then tossing it into your Chinese food, tossing it into your pasta, tossing it into your omelette, whatever it may be. It’s a great way to really increase the nutrients.
EAT MORE VEGETABLES
Lyssie: I think most people really need to up their vegetables, and they can do that by including one colorful fruit or vegetable in every meal.
8 Foods That Promote Weight Loss
© marietjieopp/iStock/Getty ImagesWhen it comes to weight loss, eating carrots and kale isn’t going to help you much; you’ll find yourself ravenous and ready to cave and devour junk food. Most weight-loss-friendly foods aren’t necessarily veggies or 90-calorie yogurts; instead, they’re items packed with protein, and sometimes even good fat. In order to lose weight, you need to feed your body required nutrients that give you energy: protein, certain healthy fats (such as those found in olive oil or avocados), vitamins, minerals, and fiber. Read about these nutrient-dense foods that will provide you with stamina and strength, and the willpower to avoid their lesser counterparts more often found in chips, pasta, and cake.Black Beans
© Leonardo Patrizi/E+/Getty ImagesThey may not be the tastiest food on the planet, but black beans are incredibly solid when it comes to losing weight. One cup contains 15 grams of protein, and there's no saturated fat that's typically found in other protein sources like meat.Toss some into a mixed bean salad, mix them with rice, or even use them in a quesadilla as your main source of protein. They're also a good way to clean out your digestive tract, and are high in folate, fiber, vitamin B1, and magnesium.Oatmeal
26 Things You Need To Know Before Buying A Carton of EggsInstead of that bacon, egg, and cheese sandwich, turn to oatmeal for your daily breakfast (at least during the work week). Oatmeal is an excellent pre- or post-workout meal that packs you with both protein and carbs and keeps you full (it's definitely one of those "sticks to your ribs" kind of deals). Buy regular oatmeal in bulk (not the sweetened kind), toss it on the stove with milk and cinnamon, and throw in some blueberries for good measure. Oatmeal is also a great way to make cookies.Cottage Cheese
© ShutterstockNo, you won't turn into your grandma if you add cottage cheese to your diet. Cottage cheese is one of the most low-fat cheeses and a great source of protein and calcium. However, be careful about the amount of sodium in cottage cheese (one cup contains 918 milligrams of sodium, which is most of the recommended amount of 1,500 milligrams daily). Choose low-sodium brands of cottage cheese, which contain about 29 milligrams per one cup.Hard-Boiled Eggs
© Photo courtesy of ShutterstockBreakfast is often the most important meal of the day, and eggs are an excellent way to stay full for hours. Research has shown that consuming two to four hard-boiled eggs every morning (depending on your recommended calorie intake for the day) will help keep you fuller and more satisfied throughout the day.In one study out of the Rochester Centre for Obesity in America, researchers found that eating eggs for breakfast actually helped overweight or obese women lower their calorie intake throughout the day, compared to those who ate bagels for breakfast. In the study, even though the bagel-based breakfasts contained the same amount of calories as the egg breakfasts, the women who ate eggs were more successful in losing weight because they stayed full and ate smaller lunches.Avocados
© Photo courtesy of ShutterstockAvocados may be high in fat, but it’s the kind that’s good for you and lowers bad (LDL) cholesterol — known as monounsaturated fatty acids. These fatty acids are a good substitute for saturated fatty acids, which are the bad kind of fat. Avocados are also rich in cholesterol-lowering compounds, vitamins E, C, K, B6, and potassium. When it comes to losing pounds, avocados are on your side: A 2013 study from Penn State University found that foods with high-oleic oils like avocados lowered people’s belly fat by 1.6 percent compared to people who ate a flax/safflower oil mix for four weeks. Another study found that adding avocados to participants’ diets helped them lower their cholesterol significantly. For a high-protein breakfast before a big day, cut an avocado in half, take out the seed, then crack an egg over it to nestle nicely into its niche. Stick it in the oven until the egg bakes, sprinkle it with salt and pepper, then eat it with toast and sriracha. To add some pizzazz to your turkey sandwich, slice off some avocado, sandwich it between hummus, mozzarella cheese (one of the most low-fat cheeses), and kale.Lentils
© Photo courtesy of ShutterstockLike beans, lentils are humble and cheap and come in bulk. You have to soak them first before you boil them, but once the process is complete, they can be a filling and nutrient-dense way to eat dinner without binging on fatty protein sources. These little dried beans are high in folate, fiber, copper, iron, protein, vitamin B1, and potassium — and they're extremely low in fat. You really can’t go wrong. Try mixing lentils in with brown rice and cumin for Mujadarra — a popular Middle Eastern dish that can be finished off with a fried egg on top. Lentil salads are a great way to make salads a little more substantial, and cooking a lentil curry mixed with veggies is another creative dish. Other great legumes include red lentils, black lentils, yellow lentils, red beans, and green mung beans.Salmon
© Photo courtesy of ShutterstockLean protein is the best substitution for red meat, and salmon is the king of lean protein. Packed with omega-3 fatty acids, vitamins B12, D, and B3, salmon has also been shown to help people lose weight. Research has shown that people who eat salmon had lower fasting insulin levels, which improves health and lowers the risk of developing diabetes. In a 2011 study, researchers found that people who ate salmon had lower weight gain than people who ate non-salmon types of fish.Quinoa
© ShutterstockIf beans and legumes aren’t enough, add some quinoa to your mix of weight loss foods — it’s a good substitute for rice or carbs but is essentially a dense source of protein. Using quinoa for breakfast bowls or dinner bowls will help you avoid carbohydrates that aren’t as nutritional.
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