You've got your suit, your red, white, and blue accessories, and your hot BOD....all that is left is the perfect recipe.
According to Healthy Eating:
"Carbohydrates turn into glucose, which your body burns immediately or converts to glycogen to be stored in the muscles and liver for between meals. If you eat more calories from carbs or other sources than your body can use, the cells store the excess as fat."
Try this patriotic parfait for a true crowd pleaser! It is low carb, high protein, and low sugar.
Serving size: 5-6
Total time: 10 minutes
1. Slice strawberries and combine in a bowl with blueberries, blackberries, and raspberries.
2. Sprinkle berries with two teaspoons stevia.
3. Add berries to yogurt, mix in granola or other toppings
Enjoy this recipe? Download our FREE nutrition plan by clicking the image below! Written by our Nutritional Consultant, recipes are targeted to helping you achieve the best version of yourself!
Carbs and Guilt-Free in the same sentence? It's not too good to be true! Here are our 5 favorite carbs that you can eat guilt-free! Before you eat: try some BikiniBOD for a truly guilt-free meal.
Vegetables are a great, healthy source of carbohydrates that you can eat unlimited quantities of! Spice them up and get creative (vegetables take on the flavor of whatever you cook them with). Some of our favorites are: cucumbers, asparagus, cauliflower, and carrots. Download our May nutrition plan by clicking the image below.
Fruits are another guilt-free source of carbohydrates. However, not all fruits are created equal. Opt for lower-sugar fruit choices like: apples, grapefruit, apricots and strawberries. (BikiniBOD Tip: eat whole fruits rather than drinking fruit juice. Eating the skin is a great source of dietary fiber).
Grains are a great addition to meals to help keep you full throughout the day. Try brown rice, quinoa, faro, oatmeal, and wild rice as an addition to meals. These digest slower, helping to minimize spikes in blood sugar.
Beans are an amazing source of carbs, protein, AND fiber. For all our vegetarians out there: beans are a very nourishing addition. Try chili recipes, a macrobiotic bowl, or a veggie burger to incorporate more beans!
Popcorn can either be one of the healthiest snacks or one of the most unhealthiest, depending on how you make it! Try making your popcorn at home on the stove using whole-grain kernels, some avocado oil, sea salt, and black pepper. At only 35-40 calories a cup, you can't go wrong!
PS- Be on the lookout for our newest product (coming soon), you're going to LOVE it!
Healthy, delicious, and easy Easter cookies that won't hurt your waistline?! Yes, please! Add these to your Easter brunch for a crowd pleaser! (And for more recipe ideas, download our FREE nutrition plan by entering your email here).
*Recipe makes about 4.5 dozen cookies
Need more healthy recipe ideas? Click the image below to get our FREE monthly nutrition plan delivered straight to your inbox. (Pair this with BikiniBOD to get Summer ready now)!
What we put into our bodies directly affects how our skin looks and feels on the outside. If you are struggling with dull and dry skin, here are 3 easy steps you can take each day to ensure a glowing and radiant complexion.
Anti-inflammatory foods are crucial for one's diet. They are great for digestion, metabolism, and overall skin health. Inflammation causes acne and aging, so let's choose foods that work with us instead of against us. Some of our favorites include turmeric, non-dairy milks and yogurts, leafy greens, and berries.
Get our nutrition plan by clicking on the image below and by entering your email.
One of the biggest myths is that if you eat fat, you will get fat. Good fats, such as coconut milk, fish, and nuts/seeds will help to stabilize blood sugar while also making your skin glow. According to CNN, "Salt, sugar, starch, processed food and trans fats should be off the menu, not fat. Healthy foods are healthy foods, and bad foods are bad. It doesn't matter if the food is low-fat or high-fat. This is a separate issue". Burn some fat with our Ultimate Beauty Body Formula.
We know- we preach exercise almost all the time. But the truth is that exercise does the body a lot of good. This includes skin health. Exercise helps maintain healthy skin and reverses the process of aging by flushing out toxins.
Our Winter mantra is simple: "Summer bods are made in the Winter". Winter is a great time to keep your health on point and prepare for your BikiniBOD. Here are 5 Winter superfoods to be munching on for the hottest Summer bod.
Rainbow carrots, beets, and parsnips are just a few of the many root veggies that are delicious, colorful, and in season. Some can even satisfy your sweet tooth! Roasted root veggies are a great side to any meal!
Cauliflower recipes nowadays are everywhere. Cauliflower rice, cauliflower pizza crust, as a smoothie additive, in your chili...you name it! Cauliflower is delicious simply roasted and enjoyed with hummus or, get creative, and try to make a cauliflower pizza crust! Pizza that won't hurt the waistline?! Yes please!
Chia seeds are rich in fiber and omega 3's and if you've never tried chia seed pudding, it is a must! Sprinkle them in your oatmeal, yogurt or cereal and enjoy!
Avocados are delicious and so healthy. Guacamole, avocado toast, in a salad, or in a sandwich. They are heart-healthy fats that will help to keep you full all day.
Citrus fruits like oranges, grapefruits, and lemons are great all year, but especially in the Winter! Add them to your salads, make infused water, or eat them all by themselves for a delicious treat!
Superfoods are fantastic for brain, body, and overall health and will help to keep your metabolism going while nourishing your body with real, delicious foods.
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With Thanksgiving right around the corner, we want to give our Beauties a few dishes that your guests will love that won't hurt your waistline. Here are a few of our favorites this holiday season.
If you haven't heard of delicata squash, it's definitely a must for your Thanksgiving table. Try one of our favorite recipe staples below:
1. Blend adobo, tahini, shallots, orange juice, apple, and water in a blender until smooth and creamy.
Squash + Cauliflower
1. Preheat oven to 400°F. Coat both squash and cauliflower with thin layer of olive oil, and salt.
2. Roast both on 2 separate baking sheets in oven for 25 minutes. Check on veggies after 10 minutes and flip pieces over. Then combine both in a bowl; add Granny Smith apple.
1. Right before serving add lime zest and lime juice and mix in capers and pumpkin seeds with the squash and cauliflower mix.
2. Place squash and cauliflower mixture on plate, and spoon dollops of the Chipotle-Tahini sauce throughout (and on top of veggies), and then sprinkle with toasted sesame seeds and lime zest.
Get fired up with this easy, delicious chili. This is a great addition for the Thanksgiving table and for leftovers!
1. Heat oil in a large pot over medium high heat.
2. Add onion, bell pepper, jalapeños and garlic and cook, stirring frequently, until tender, about 5 minutes.
3. Add turkey and cook until browned.
4. Add tomatoes, pumpkin, water, chili powder, cumin, salt and pepper and bring to a boil.
5. Reduce heat to medium low and add beans.
6. Cover and simmer, stirring occasionally, for 30 minutes more.
7. Ladle chili into bowls and serve.
This is the perfect dessert, as it will satisfy that sweet tooth without sending you into a sugar coma.
1. Prepare a grill for medium-heat cooking. In a small bowl, whisk together honey with 1 tablespoon hot water.
2. Brush cut side of fruit with honey mixture and grill 8 to 10 minutes or until tender and lightly charred, turning over halfway through grilling and brushing again with honey mixture.
3. Grill cake slices 2 to 3 minutes or until lightly charred on both sides.
4. Coarsely chop grilled fruit (some skins might slip off, but it’s not necessary to remove all skins).
5. Toss fruit with thyme and any remaining honey mixture until evenly combined. Cut grilled cake into bite-size pieces.
6. Layer half of the cake pieces in a glass trifle dish or clear glass bowl. Top with half of the fruit and half of the yogurt.
7. Repeat with remaining ingredients (reserving 1/4 cup fruit mixture for top of trifle).
8. Keep refrigerated and serve within 1 day of assembly.
Bringing these along to holiday gatherings, or serving them in your own home, is a great way to help you stick to your goals while enjoying the bold and delicious flavors of the holiday.
Get our FREE nutrition plan now by clicking the image below and by entering your email address.
So, here's the facts: we are all made up of different DNA, thus prone to different diseases and tolerating different foods. If you're not aware of your DNA makeup, we recommend taking some time to get a DNA test, it'll show you what works and what doesn't work for your particular body. You're not the same as everyone else, so why eat like everyone else?
According to Medical Daily, "Our study showed that the impact of the diet is likely dependent on the genetic composition of the individual eating the diet, meaning that different individuals have different optimal diets."
Here's some different tips you can use based on the common knowledge you have today.
If you can research the diseases that run in your family, you can adjust your diet accordingly. For example, if heart disease runs in your family, aiming for a low-fat diet that incorporates no more than 15% of daily calories from fats is beneficial. If high blood pressure runs in your family, a low-carb diet with no more than 30% of calories from carbohydrates may be more beneficial. Simply being aware of your predisposed diseases can help you to optimize your overall diet and health.
While there are lots of different recommendations and diet plans for varying individuals, the research shows that it is generally safe to compose a diet that is balanced in terms of carbs, proteins, and fats. This may be beneficial if you are not able to find out your family history or take a DNA test. Acceding to Science Daily, "She says we must also make sure to eat carbohydrates, proteins and fats in five to six smaller meals, not just for the main meal, at dinner." Ditch the low-carb, high-carb, low-fat, or high-fat diet. Feed your body with a balance of nutrients to keep it strong, non-inflammatory, and healthy (and don't forget to take your BikiniBOD).
The good news is- no matter what your diet looks like now or how old you are, your genes are able to change very quickly. Research indicates that your genes can change their expression in as short as one week on a new diet.
Take time to invest in your health and overall wellness. Too many people are sick without even realizing it. Choose to be the best YOU.
Pumpkin spice lattes, flannels, skinny jeans, boots. All of these things scream Fall, but many would call them "basic". We say- embrace it! Here's why you should rock the Fall trends and obsess over pumpkin.
While there are tons of pumpkin recipes out there, here is one of our favorites!
Pumpkin Pie Breakfast Shake
Instructions: Blend and sprinkle with cinnamon. So easy, so delicious!
Bottom line: embrace the pumpkin. Embrace the flannels, the beanies, the boots. Add your own little flair to your outfit to make it you and unique.
So you are working on your goals, you are motivated, and you're ready to dial in on your nutrition, ...right? Well, we're here to help (Suppress your appetite with our Beauty Body Bundle Pack to truly get the best bang for your buck)! Here are 3 slimming recipes for Fall that taste delicious and make you feel amazing!
Pumpkin is not only delicious, but is also a nutritious food, full of vitamins and fiber! According to History.com, "Pumpkins are low in calories, fat, and sodium and high in fiber. They are good sources of Vitamin A, Vitamin B, potassium, protein, and iron." Try this Pumpkin Oat Pancake recipe for a healthy, delicious breakfast idea!
Give that boring salad a makeover by adding some fall veggies like winter squash and beets! Try this beet salad for a great Fall option that won't hurt the waistline!
2 medium red beets, washed and dried
2 teaspoons olive oil
4 cups arugula
1 Belgian Endive, chopped
1/2 cup diced walnuts
1/2 cup Feta Cheese crumbles, low fat or fat free
1/4 teaspoon freshly ground black pepper
Kosher or Sea Salt to taste
1. Preheat oven to 375 degrees.
2. Brush beets with olive oil and wrap individually in foil and bake for approximately 1 hour, or until tender.
3. Allow beets to cool at room temperature
4. Peel the thin outer skin of the beets and cut into 1/4" slices. Store beets in an airtight container in the refrigerator until ready to use.
5. Layer salad ingredients by placing arugula and beets on a serving platter. Top with Belgian Endive, walnuts, Feta Cheese and top off with freshly ground black pepper and drizzle with dressing (we recommend using lemon and lime for dressing).
Kale chips are an amazing snack, side, appetizer, you name it! (PS- it's easy and quick too!)
1/2 bunch kale leaves
1/2 tablespoon extra virgin olive oil
1.5 tablespoons nutritional yeast
1 teaspoon garlic powder
3/4 teaspoon chili powder
1/2 teaspoon onion powder
1/2 teaspoon smoked paprika
1/4 teaspoon fine grain sea salt or pink Himalayan sea salt
1/8 teaspoon cayenne pepper (optional)
Preheat oven to 300F. Line a large rimmed baking sheet with parchment paper.
Remove leaves from the stems of the kale and tear into large pieces.
Wash and spin the leaves until dry.
Put kale leaves into a large bowl. Massage in oil until coated in oil.
Sprinkle the spices/seasonings and toss.
Spread the kale onto the prepared baking sheet into a single layer, being sure not to overcrowd the kale.
Bake for 10 minutes, rotate the pan, and bake for another 12-15 minutes until the kale begins to firm.
Cool the kale on the sheet for 3 minutes.
Download our FREE nutrition plan for lots of yummy and healthy recipes to help you maintain your hot bod through the Fall!
If you're expecting a magic number that works for everyone and will solve all of your problems, this article is not for you. The most imperative thing to realize when it comes to calorie consumption is that the amount of calories that one person may need may be drastically different from the amount of calories you need.
1. Metabolic Rate
The very first thing that will determine how many calories you need is your metabolic rate, which varies from individual to individual. If you did nothing all day, your body would still be burning calories, and this is your metabolism working for you. You have probably already figured out how many calories you need to eat in order to remain satiated, and maintain your weight. Once you are aware of this, then you can consider the other factors.
Second, you need to consider you lifestyle and how active or sedentary you are day-to-day. If you are a die-hard exercise extraordinaire, your body will need more calories in order to excel (try our Ultimate Beauty Body Formula for a great pre-workout pump). If you sit all day, your body doesn't need as many calories, as consuming too many calories will lead to weight gain.
3. All calories are not created equal
While this may be a controversial topic, as many people believe all calories are created equal and that it's all about the number of calories a day you consume, we argue otherwise. If your diet is extremely "clean", meaning mostly whole-foods, lean meats, and unprocessed, you will probably find that you can actually eat a lot more calories, as your body will be hungrier more often. This is the diet preference we advocate for our beauties, with a cheat meal here or there (of course).
4. Trust your body
At the end of the day, your body is incredibly smart and will work with you if you allow it to. Listen to your body when it tells you that it's fatigued, energized, hungry, full, etc. If you are truly in-tune with your body, you will effortlessly maintain a weight that is healthy for YOUR body. Own your body, babe.
Independence Day is the perfect excuse to show off all of your culinary talents (and hot bod- due to your trusty Ultimate Beauty Body Formula). But don't worry- you don't need to be a Master Chef to perfect these healthy recipes. Here are 3 healthy recipes that promise to be crowd pleasers, but that will also keep you looking fierce in that red, white, and blue bikini.
This recipe is just about as easy as it gets (and is great if you are lacking in the culinary skills department).
Yogurt covered pretzels
1. Place the cherries at the top of the tray for the first stripe, then the yogurt pretzels, then the strawberries, a second row of yogurt pretzels, and then the raspberries. Use the blueberries in the top left corner of the tray for the stars.
BB Tip: choose organic fruits and use Greek yogurt or coconut yogurt covered pretzels!
1. Cut the bananas in half lengthwise and then in half again to make four quarters and insert the popsicle sticks. Lay the bananas on a cookie sheet and let them freeze.
2. Once frozen, melt the chocolate in the microwave for about 30 seconds (add a little coconut oil to the chocolate), stir frequently.
3. Dip the bananas inside of the chocolate (one at a time) and scrape the excess dripping chocolate from the back of the bananas.
4. Add sprinkles (or other toppings) before the chocolate hardens.
5. Freeze again.
BB Tip: The darker the chocolate, the better. Also, if you are using additional toppings we recommend toppings like chopped walnuts or shaved almonds!
This snack will be a hit for kids and adults alike! Popcorn is a GREAT guilt-free snack that adds a beautiful, healthy pop to any snack table!
6-7 cups of popcorn
Red and Blue M&Ms
Wilton edible glimmering shimmering stars
1. Melt the white chocolate and spread the popcorn on a baking sheet.
2. Pour white chocolate over popcorn until fully coated, toss.
3. Sprinkle M&Ms and edible glitter stars on top. Allow chocolate to set for 15 minutes.
4. Put in refrigerator if you are not going to eat the popcorn right away. Enjoy!
BB Tip: Find a pure white chocolate with little-added sugar, and use air-popped popcorn.
We had the pleasure of interviewing Chef Gina, a local, Orange County chef on a mission to combine a career with her passion for cooking.
I’m Gina Boyle, personal chef and founder of Quality Thyme, lover of farmers markets, yoga, those inflatable men outside car lots, and dark chocolate.
Starting Quality Thyme came about after a culmination of a few things…
It was clear that more Quality Thyme in the kitchen would be the best way for me to follow my passion for cooking in a fulfilling way.
The name came from many hours of brainstorming, my love of food puns, and one espresso filled creative session with a friend. Quality Thyme is what I try to bring to each of the families I cook for through my seasonal and healthy meals.
My biggest inspirations are the seasons, since, you know, Southern California’s seasons are so varied. Kidding. What I mean is I find a lot of inspiration from the produce that’s in season depending on the time of year. I love the creative challenge of using each season’s fruits and vegetables together in a cohesive dish. I find if you have the opportunity to buy local and seasonal, you don’t have to do much to make a delicious and healthy meal since the produce is so flavorful.
Lately, I’ve been on a Mexican food kick at my house. I’ll make ground turkey tacos or cilantro lime chicken, guacamole or pico de gallo and a caramelized onion and bell pepper satuee. I’ll repurpose these through the week, i.e. cabbage cup tacos one day, taco salad another, and nachos when I feel like having a treat.
I also love infused waters—different mixtures of sparkling or still water with citrus, mint, ginger, cucumber, etc. make staying hydrated a lot more interesting for the taste buds. Headed to my fridge now to pour some!
Most of my favorite family memories are around the dinner table. I love that a shared, home cooked meal provides an opportunity for us to slow down and connect with one another. The most rewarding part of my job is when the families I cook for are able to spend more Quality Thyme together around the dinner table.
Also, spending hours creating meals in my own kitchen for “research” makes me feel less crazy about how obsessed I am with food.
Never go to a grocery store hungry! Bad, bad things will end up in your cart. (To help curb those mid-day hunger pains- take your Ultimate Beauty Body Formula!)
Go in with a plan of meals and ingredients necessary for a few days. That always helps me stay focused on what I really need, take less trips to the grocery store, and cut down on the waste in my fridge.
I make a little bento box of snacks that are easy to eat in the car: cut-up vegetables, hummus, hard-boiled eggs, apples with peanut butter, and nuts.
Someone’s assistant contacted me to do a dinner party for a group of “foodies” and to choose my favorite dishes as the menu, which is my favorite request. I showed up to the most gorgeous kitchen, met with the assistant, and quickly started prepping the meal. When I went to serve the food, the guests were Gordon Ramsey, Ina Garten, Alton Brown, Aziz Ansari, Naomi Pomeroy and Lil Wayne! At the end of the meal, Ramsey said I was “bloody brilliant” and kissed me, Naomi and Ina set up a time with me to get coffee and talk food, Alton offered me a position at SeriousEats.com, Aziz professed his love for me, and Lil Wayne said my meal inspired his next mixtape. Ah, sorry, I thought the question was what would your dream dinner party be like….
Really, my favorite memories are always cooking with my mom in the kitchen and eating in the backyard.
Lemon. Okay, maybe that’s not a spice. I do find that most dishes can be elevated with some acid, and lemon is a delicious healthy addition. Try adding some lemon to your chicken soup the next time you make it.
Paprika is another go-to these days.
Through cooking, I’ve had the chance to get to know the Co-Founder of BikiniBOD, Christie Cash, and learn about her passion for the BikiniBOD community. She genuinely wants to help women through fitness and beauty. I am so happy to support a company whose founder is genuine in her efforts to help women better their lives.
Thank you so much, Chef Gina, for letting us interview you. You can find Chef Gina at chefgina.com or on Instagram @Qualitythyme. Stay tuned for a special BikiniBOD YouTube video featuring Chef Gina in the near future!
If you have never heard of either rooibos or matcha, don't worry- we've got you covered! (And trust us, you want to be in the know about these two powerhouses).
Why should you make sure Rooibos is in your morning/evening tea (like our Beauty Sleep Tea)? Rooibos comes from the shrub Aspalathus Linearis, which is only found on the slopes of the Cape of Good Hope in South Africa. The locals in South Africa have been drinking the tea for hundreds of years and it has recently become more popular in the Americas.
Rooibos has the ability to help many people, including those who have suffered from asthma, acne, eczema, insomnia, bone weakness or hypertension. Rooibos is also known to reduce the risk of various types of cancer, heart disease and premature aging. It’s also a great tea to drink when suffering from stomach cramps or other digestive problems. Lastly, rooibos tea is rich in minerals that may help boost the immune system and keep the body healthy. It is packed with calcium, iron, potassium, copper, fluoride, manganese, magnesium, zinc and alpha hydroxy acid.
We are officially OBSESSED with Matcha and we want you to be too! Not only are Matcha lattes absolutely delicious, but also the health benefits can't be beat. First, it is essential to understand what matcha is. Matcha literally means “powdered tea" and when you drink matcha, you’re drinking the actual leaves, which have been finely powdered and made into a solution. Unlike typical green tea, matcha is made by covering the tea plants with cloths before they’re harvested. This ultimately creates leaves with better flavor and texture, which are selected, steamed and then dried and aged, which deepens the flavor. These leaves are then ground into a fine powder and ready to consume!
Because the whole leaves are ingested when drinking matcha, it’s a more potent source of nutrients than typical green tea. In addition to providing small amounts of vitamins and minerals, matcha is rich in antioxidants, which have been shown to protect against heart disease and cancer. In addition, matcha helps to regulate blood sugar, reduce blood pressure, and promote anti-aging. Matcha also includes EGCG, which has been shown to speed up one's metabolism while also slowing or halting the growth of cancer cells. So pair that matcha latte with your Ultimate Beauty Body Formula and you'll be a fat-burning machine!
If your thighs are one of your problem areas, we have some easy food tips and tricks to help lean out those thighs just in time for summer. Diet is the most essential component to master when truly managing weight loss, and we are here to help!
Whether you prefer a whole egg or egg whites, both are great sources of protein. We recommend an egg white omelet with sautéed veggies (and your Ultimate Beauty Body Formula) for the perfect breakfast combo!
If you are a die-hard carnivore, try limiting meat consumption to chicken and seafood. Chicken is very low in carbohydrates and high in protein, helping to keep you satisfied.
While almost all types of fish will provide you with healthy fats while also keeping you lean, we like to recommend seafood sources such as salmon and shrimp. (Fun fact- shrimp are only 8 calories per piece and they are a great source of protein!)
Fruit is delicious, however try to aim for around 3 servings of fruit or less each day. Also, consume whole fruits instead of dried fruit or fruit juices to get the most bang for your buck. Whole fruits such as cherries, watermelon, berries, apples, or cantaloupe are great sources of nutrients that will curb those sugar cravings quickly!
Whey protein is a great ingredient to add to smoothies or oatmeal to help keep you full throughout the day. It is also fantastic for an on-the-go fix to help you from overeating throughout the day.
Veggies are a great option for people who feel the need to consume large quantities of food. While not all veggies are created equal, most are perfectly safe to consume in large quantities. We recommend throwing veggies such as celery, broccoli, carrots, water chestnuts, and bell peppers into all of your meals for an easy filler.
Add spices like cinnamon and/or hot sauces to your dishes (or to your Beauty Sleep Tea) to add some flavor and rev up your metabolism. Sprinkle it on top of fruit, eggs, chicken, popcorn, you name it!
Typically you'll know if someone follows a paleo diet, because they LOVE to talk about it. Whether it's the latest recipe they've made, or their newest grain-free obsession, they are passionate folks. While we recommend finding a nutrition plan that works for your needs, making paleo baked goods is never a bad idea. Take your favorite childhood banana bread, chocolate chip cookies, or lemon loaf and try to make them paleo. By doing this, you will get both the benefits of reminiscing on sweet, childhood memories while also maintaining a slim waistline. These recipes work because they are typically lower in carbohydrates, are free from refined sugars and have an extremely clean ingredient list.
Here's two recipes for easy, tasty, paleo baked goods.
1. Chocolate Avocado Cookies
While this may seem like an odd combo, don't judge it before you've tried it. These are simply scrumptious!
2. Chocolate Chip Cookies
Try this recipe for a healthier version of your childhood treats!
1/3 cup coconut flour
1/4 cup coconut oil, melted
1/4 cup pure maple syrup
1 teaspoon vanilla extract
1/4 teaspoon salt
2 whole eggs
1/3 cup dark chocolate chips
With Summer right around the corner, we are always looking for healthy recipes to try! In addition to taking our Ultimate Beauty Body Formula during the day, these treats pair perfectly with our Beauty Sleep Tea at night. Try adapting old recipes that could use an upgrade by making them paleo. You will not be disappointed and your waistline will thank you.
The holidays are always a fun occasion to dress up, go to a themed party and eat lots of yummy food. BUT it is also easy to use the holidays as the excuse to have twelve donuts in one sitting....after all, they only come around once a year, so it's ok, right? WRONG.
While we always preach the 'Treat Yo Self' policy here at BikiniBOD, moderation is key. Decadent, guilt-worthy foods are guaranteed to be tempting you around every corner, so why not contribute a healthy recipe to your over-the-top, shamrock themed parties this St. Patty's Day?
Below is the list of ingredients you will need to make a St. Patrick's Day Shamwich:
Instructions on how to make the perfect Shamwich:
1. Create the outer part of the Shamwich by using a round cookie cutter to cut your spinach tortillas into 3, 3-inch circles
2. Cut the cheese into a circle shape as well and place the cheese and tomato inside of the spinach tortillas
3. Use the celery as a Shamwich stem
The great part about this recipe is that it takes under 10 minutes to make, it is guilt-free, and it will be loved by kids and adults alike!
So this St. Patrick's Day choose to share this easy recipe with friends and family to help counter balance all of the cookies, cocktails, and homemade desserts we are sure to consume. But remember: moderation is key! Don't forget your BikiniBOD Ultimate Beauty Body Formula as your secret little helper to aid in the damage done (we know we won't!).
Mark Twain once said, “Eat a live frog first thing in the morning, and nothing worse will happen to you the rest of the day.” Taken literally, this is actually pretty sound advice; however, we’re not so sure frog goes super well with our morning omelet.
We like to think Marky Mark meant that when you start with a top point on your to-do list, the rest of your day can be a breeze by comparison. Finishing off your day feeling accomplished and assured? What dream world is this?
Figuratively eating the frog is not a fantasy, but being prepared to tackle your day right at the sound of your first alarm is dependent on a very key factor, and one that can make or break a productive morning routine: Your Bedtime Routine.
Yes, how well you prepare the night before is the deciding factor in whether or not your morning runs smoothly. This doesn’t mean simply shortening your get-ready ritual by showering at night; preparation can start as early as when you’re about to leave the office. The result of laying this groundwork for great sleep is a more relaxed mind and an easier transition into your day.
Prior to leaving your desk, jot down 3-5 of the most important things you need to do the next day. It’s easy to sit down in the morning and get consumed by new emails and menial tasks, but reminding yourself of the big stuff first thing will guarantee that you get it done when you’re most motivated. Eat that frog, girl!
Give yourself time to decompress and remove yourself from “work brain” to be fully present at home. A quick walk while chatting with friends or your significant other can help get anything off your chest that might still be bridging the gap between the office and home, allowing you to enjoy the rest of your evening. Don’t let this turn into a lengthy vent-sesh (unless completely necessary); just a little about your day will help you end it on a good note.
Unless your job absolutely requires that you be on call 24/7, there is no real need to keep your phone on all night. Turning off your electronic devices (phone, computer, and yes, the TV) a couple of hours before you tuck yourself in will help your body transition into sleep mode without a distracting glow from a screen.
The blue light emitted from many of our devices can prevent the release of melatonin, the hormone responsible for helping us fall asleep, so even though you may recognize the fact that you should be tired, you won’t immediately feel it, and will end up staying up later without reason. Your electronics need sleep, too!
Slouching over a computer, running back and forth between meetings, clicking around in heels, and just generally being on the move for at least 8 hours a day can wind us up tighter than we realize. Once you’ve physically and mentally removed yourself from the workplace or classroom, take it a step further and travel on a mini vacation in the comfort of your own home.
Whatever relaxes you—whether it be cooking, taking a warm bath, making yourself a hot cup of tea, or reading a great book—is the personal time that you enjoy. After all, going to bed happy means waking up happy, and we could all use more morning like that.
Something as simple as already having your lunch packed or having the cutest outfit ready and waiting the night before will be one less thing for your brain to keep track of in the morning, meaning the sleep that leads up to your alarm clock can be that much more sound. Getting the tiny stuff out of the way, even if it’s just making sure you know exactly where your keys are, will give you peace of mind and peaceful dreams.
If you’re tired at 10 pm, go to sleep. If you’re truly not? Don’t. Simple as that.
Forcing yourself to go to bed and subsequently struggling to fall sleep just leads to frustration. If you’ve followed all of the preceding tips and are still not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing until you’re actually ready to get some shut-eye.
A winning morning routine depends entirely on everything you do the night before. Taking the extra steps to be prepared will calm your mind and body without taking up a significant amount of time, and we bet you won’t mind laying your under eye circles to rest, either. Feeling equipped to take on the day can’t occur unless you’re awake of enough to do so, so get comfy, coordinated, and clear before you snuggle in.
#ProTip: Working really hard for three months and letting yourself go for the other nine completely defeats the purpose of being a hot bikini babe.
What if the opportunity to jet set to the Caribbean presents itself in January? Who doesn’t want to rock a body-hugging dress at a holiday party? It’s fine to indulge in a few winter treats as you celebrate the season, but overdoing it will set you back practically to the beginning, which is not a fun place to be when you’ve already done such a great job working up to the now.
Maintaining your motivation is worth it, and it’s doable. If the temperature dips below 45, throw on an extra layer. If you’re bored with your current routine and are in a rut, switch it up for the colder months and give yourself an extra boost. Pick a new goal and impress yourself by getting up, out, and moving, even when the comfort of your cocoon is so good. Who has abs in March? You will, girl!
If you’re going into leg day dreading the thought of one more lunge or squat, you need to change it up stat. Simply throwing a jump in there will torch a few more calories and bring your workout to the next level.
If you’re looking to incorporate some new moves, consider giving circuit training a try. Great for working various muscle groups while keeping things interesting, this method calls for cycling through complete sets of 3-4 different moves, so you can really work a set of muscles from all angles without getting bored. Keeping your body guessing, adapting, and building prevents you from overtraining certain muscles, which can lead to overuse injuries such as tendinitis.
Looking to switch your schedule with a new class? Discount websites offer a huge variety of class passes at affordable prices, so you can give kickboxing, hot yoga, ballroom dance, or pilates a shot without any serious commitment. Mixing this in with circuit training will challenge your body in an entirely new way, and who knows, you might even find something you didn’t realize you would enjoy. Become a Salsa queen by springtime!
When the thermometer is a frienemy and encourages you to do nothing, call up a real friend for some extra inspiration. A partner who is as enthusiastic about staying in shape regardless of the season as you are (or want to be) is a fabulous asset, and when you’re liable for someone else’s success, you’re a little more likely to show up to the gym, class, or park even if your fleecy sweatpants suggest otherwise.
Even joining up two nights a week to jog next to each other on the treadmill is a commitment to keeping your body moving, and will remind you that not only is it possible to keep developing toward your goals in the wintertime, but it can be fun, too! Bonus points: tell your friend about BikiniBOD and make a pact to be the hottest bodies at the beach next year.
The 28 Day Blueprint workout is specifically designed to complement our all-natural BikiniBOD body shaping supplement, toning the areas that accentuate your hourglass figure for the Ultimate Beauty Body. This is a tried-and-true workout that is specially designed to be simple yet optimally effective. No weights, no gym, no problem! Everything can be done in the comfort (and heat!) of your home, and you’ll get that “look” that will get you “looks” from fireside to poolside.
A quick rundown of what your week will look like following the Blueprint:Monday, Wednesday and Friday = Lift, Shape and Tone
Shape – correct form can have impressive effects on your body. Something as simple as turning your foot out when you squat turns it into a Sumo Squat, attacking your legs and tush in an entirely new way and giving you an enviable physique overall.
Tone – Firm up those troubled areas and achieve the slim yet strong figure that everyone is sure to notice. Remember: building muscle doesn’t automatically equate bulkiness, so concentrate more on crafting a lean, tight silhouette.Tuesday AND Thursday = Thighs, Tri’s and Midsection
These are your sweaty days, so be prepared to heat up and get wet
Your daily dose of BikiniBOD is going to be a huge help in propelling you through these workouts. Remember to drink your water.
These moves are weight-free, so focus on your breath and summon all of your willpower. It’ll be so worth it!Monday, Wednesday and Friday = Lift, Shape and Tone
Retain your motivation and power through the chilly weather to prove that it is possible (though maybe not that warmest option) to rock a crop top in December. A BikiniBOD doesn’t get packed away with your sundresses, so prepare yourself to rock that body year round.
At this point, you know enough to know that starving yourself not only leaves you all kinds of miserable, but it has the exact opposite effect of helping to lose weight. Depriving the body of calories significantly slows down one’s metabolism, to the point that anything you do consume is held onto by the body in desperation, meaning excess absorption of fat that would otherwise not be an issue if enjoying a sufficient diet.
Long story short: Eat. Always. Just eat the right things!
“Oh nooo, fat is bad!” False. Bad fat is bad. Good fat, like the healthy monounsaturated fats (MUFAs) in avocados, contain awesome things like oleic acid which may trigger your body to actually quiet hunger. A quarter or a half of an avocado alongside any meal of the day can melt belly fat away with some bonus fiber and protein.
Portable and versatile, there’s really no excuse to not have a banana with you at all times. A slightly green, medium-sized fruit will tide you over for the better part of an afternoon, and will boost your metabolism with its 12.5 grams of resistant starch.
Add a hearty spoonful to your eggs or salad for a vegetarian-friendly source of yummy protein. A cup of black beans packs a whopping 15 grams of satisfying protein, sans the saturated fat found in other sources, like red meat.
Tiny but mighty, these anti-aging powerhouses are a truly figure-friendly snack: A 1-cup serving sets you back only 80 calories while providing 4 grams of fiber.
Tiny but mighty, these anti-aging powerhouses are a truly figure-friendly snack: A 1-cup serving sets you back only 80 calories while providing 4 grams of fiber.
Time to change the idiom to like brown on rice, because we don’t see its white counterpart burning fat and revving up the metabolism with 1.7 grams of resistant starch per half-cup serving. Plus, brown rice is a low-energy-density food, meaning it's heavy and filling while remaining low in calories.
Keep sickness at bay with this leafy green rich in vitamin C. We’re sure your grandmother has umpteen recipes for the vegetable, along with a few all-natural remedies to cure whatever ails you.
“Cruciferous cauliflower kills cancer.” Say that five times fast. This multitasking vegetable is full of cancer-fighting phytonutrients while also being a great source of folate and vitamin C. Enjoying it raw or lightly steamed will maximize its antioxidant power, so keep things au naturale.
Slice into the red and pink varieties for a tart treat that is exceptional for heart health. Vitamin C, Vitamin A, folic acid, potassium, lycopene…it’s like each sweet section was grown specifically to keep you in tip-top shape.
A pound of lettuce will set you back a mere 60–70 calories. A more reasonable serving size, when mixed with other slimming foods from this list, will put you in diet-friendly nirvana. Romaine lettuce alone is a great source of B vitamins, folic acid, and manganese to help regulate blood sugar and keep your immune system functioning correctly.
Symbolically, the pear tree symbolizes inner peace, and the fruit itself is a symbol of affection in many cultures. To love yourself and be happy in your skin, be sure to put the peeler away and keep the skin on to reap the benefits of this amazing fruit. One pear packs 15% of your daily recommended amount of fiber and is a better source of potassium, calcium and magnesium than its friend, the apple.
Bring some color to your veggie intake with these brightly root vegetables loaded with potassium, folic acid, antioxidants, and sulfur compounds that aid in digestion. Remember to hold on to the leafy green tops, which contain six times the vitamin C and more calcium than the roots.
Are you part of the 50% of women ages 18 to 50 who aren’t sure if they get enough protein in their diet? If so, the answer is no, you don’t. Up your intake with salmon; a leaner choice than red meat plus a wonderfully overwhelming source of MUFAs.
This leafy green goddess is so rich in vitamins it might as well be the alphabet. Additionally, it supplies iron, folic acid, lutein, and beta-carotene, protecting eyes against age-related macular degeneration while giving your appearance a healthy lift.
Stocking your fridge and pantry can lead to weight loss, as long as it’s stocked with the right things. Foods that load your system up with disease fighters and beauty boosters are the ultimate multitaskers, and if they can help you shed those stubborn extra pounds, you’ve pretty much run out of excuses not to have them at arm’s reach. Good foods make you feel and look great, so be the champion of your fitness goals and eat up!
All grilled chicken and no play makes BikiniBOD babes dull girls.
It’s also just no fun to eat bland, boring meals. While we applaud you for sticking to your goals and sacrificing your daily vanilla latte for something a little more wholesome, no one ever said that that path to better-body progress had to be tasteless! Affording yourself a treat every now and then will actually help you to keep moving forward, because you’re not completely depriving yourself of normal cravings.
The occasional indulgence is fine. Even better: when that indulgence only tastes like you’re cheating, but actually packs a protein punch with a few vitamins thrown in for good measure. These Pumpkin Protein Cookies deliver all of the amazing tastes of Fall without any of the guilt, and at only 2 grams of fat and 1 gram of sugar per cookie, you can afford to treat yo’self at any time of day. Cookies for breakfast? Absolutely.
40 Calories, 2g Fat, 5g Protein, 3g Fiber, 4g Fiber, 1g Sugar
Typically, “you snooze, you lose” is taken as a bad thing. However, when it comes to shedding pounds and opting for the skimpy nightie over the thick flannel pajama set, getting as much shut-eye as possible is essential for hitting your goal weight (Get your Beauty Sleep Tea here).
It seems like the least-active part of your day (or night) could not possibly have much of an effect on helping you slide into your skinny jeans, right? Quite the opposite, actually. A recent study found so-so sleep could undermine weight loss by as much as 55 percent, meaning all of your effort in the gym is kind of pointless unless you rest up. You’re not dreaming: these four tips will have you losing weight in your sleep!
Enjoying a protein shake before hitting the sack may give your metabolism a slight jolt to tide you over until morning. Protein is more thermogenic than carbs or fat, so your body burns more calories to digest it.
Research has proven that people who consumed an evening snack of about 30g of either whey or casein protein had a higher resting metabolic rate the next morning than if they went to bed hungry. It’s not such a significant snack that you sleep uncomfortably, but it keeps everything revved up enough to maintain stabilized levels until breakfast.
Forgetting about the fridge a few hours before bedtime may help you lose more weight, even if you eat more food throughout the day. Eating the suggested 5-6 small meals gives your body ample time to use up the energy that the food provided; it doesn’t need a ton of calories right before bed because it has no outlet for those calories. Keeping your eating habits in check will break the habit of mindlessly consuming a complete second dinner simply because you’re bored, which translates into a skinnier you come morning!
If an unsettled mind and body keep you from achieving a sound slumber, don’t reach for the sleeping pills right away. Both calcium and magnesium help maintain nervous system health, reducing anxiety and promoting calm; thus, they are two of the best natural sleep aids you can find.
Magnesium deficiencies have actually been shown to cause insomnia and restless leg syndrome, so if you’re having trouble falling or staying asleep and aren’t already using these supplements, consider giving a daily dose of each a try. As both are beneficial to stabilizing energy levels as well as the metabolization of carbohydrates, being sure to get the recommended amount is crucial to meeting your weight goals.
Hunkering down in a slightly chilled room will not only lead to a deeper sleep (and a great excuse to nestle up next to your favorite cuddle buddy), but colder temperatures subtly improve how much fat we burn overnight. Brown fat is our friend, and helps to get rid of the other fat that makes us wear a t-shirt at the beach. Our stores of brown fat keep us warm at night by helping to burn through the soft layer we don’t want stored in and around our tummies.
Studies have shown that sleeping in a room kept at a consistent 66 degrees (Fahrenheit) can help to nearly double this brown fat in as little as a month, allowing for a more substantial belly burn that will have you awaiting the sound of your alarm clock to check for new abs peeking through.
Turn out the lights, turn off the laptop, take a few relaxing breaths, and prepare for at least 6 hours of restful bliss. As you hit REM sleep (that deep, restful stage where you burn the most calories) and get to the best part of your dream, you’re sure to see yourself finishing that triathlon, taking the perfect veggie lasagna out of the oven, and or admiring some tight tricep muscles. Wait, is this a dream or reality? Only a good night’s rest will tell.
If you managed to avoid overindulging on sweets and potions this Halloween season, you either have incredible self-control or truly do possess the magical powers you claimed to as your donned your witch costume. Tapping into your inner 8-year-old and going all in on a bag of fun-sized treats is permissible around this time of year, but your body may be slightly less forgiving than we are.
Headaches, bloating, and lethargy are just a few of the symptoms of sugar overload. What’s worse: since you’ve become accustomed to wrapping up your healthy lunch of grilled chicken spinach salad with four handfuls of chocolate, it’s tough to ditch the craving despite the harsh side effects. You’ve got a little time before the temptation reincarnates itself in the form of the Holiday Baking Season, so set your system straight with these tips to detox from the sweet evils of Halloween.
Your body needs to be able to get back down to the business (wintertime abs are a thing!), so it’s time to throw that half-eaten lollipop aside and commit to some time off the bonbons. For three days, skip carbohydrates like wheat and other grains, alcohol, and all forms of added sugar. Be sure to keep an eye out for sneaky sources like tomato-based sauces, salad dressings, and marinades, which can pack up to 10 grams of sugar per serving. It might also be helpful to temporarily nix the fruit and dairy, which—while perfectly healthy—can trigger your hankering for less-beneficial sweets.
Load up on whole sources of protein like eggs, chicken, and fish; unlimited amounts of vegetables; and healthy fats like nuts and avocados. After three days of stepping away from the sweet life, gradually add back in healthy sugars (an apple one day, a serving of dairy the next). Continue to include more fruits, like bananas, and little by little incorporate whole grains and maybe a bit of dark chocolate. We’d never advocate complete deprivation; this is simply a way to get back to normal, healthy levels of macronutrients and give you a natural lift.
The occasional drink is not a deal-breaker, but we’ll go ahead and assume your “occasional” trips to the bar over Halloween weekend occurred pretty frequently. Water consumption is a priority now more than ever, so be sure to definitely hit (or exceed) the 8-glasses-a-day rule for the next 48 hours. Not only will you be helping to flush out all those indulgences, but you'll get an energy boost from something other than a candy bar.
Bloated and sluggish are not typically the recipe for a solid workout. Simply getting moving will spur your metabolism and helps remove the excess sugar, alcohol, and miscellaneous junk a lot faster. Dig deep and go as intense with your workout as you can without risking injury.
A solid sweat sesh will have you feeling better than a piece of candy ever could, so it’s definitely worth the effort. If the thought of exercise is scarier than any of the decorations you saw this weekend, go for a long walk or do a light activity, like yoga. Poses like downward facing dog and twisting crescent lunge have detoxifying benefits that can speed up recovery.
Try as you might to avoid it, the holiday season is more or less in full swing, and the temptation for sweets is only going to become stronger over the next few months. You survived your first big sugar rush of the season! It’s time to cleanse your system, refocus on your goals, and prove that your body is built for more than chomping on sweets and imbibing in cocktails. The only frightening thing that should come out of this holiday is how scary good you feel, thanks to BikiniBOD.
When the weather turns cold, dreary, and worthy of your fleeciest pants, your go-to comfort foods seem like the only ones worth eating. There is science behind their soothing ways, as the amino acid tryptophan can help boost levels of serotonin in the brain, making you feel happier, more at ease, and just plain awesome.
Of course, foods like mac and cheese or buttermilk biscuits are at the top of the list when you’re looking for a good old fashioned food coma, but they’re not the best choice when trying to achieve Bikini Babe status. Luckily, there are plenty of healthy options you can enjoy that will boost your mood without undoing your progress. Pairing these delicious foods with the natural appetite suppressant found in BikiniBOD will leave you feeling satisfied without being overstuffed, so you can enjoy those good vibes all day long.
Post-Thanksgiving dinner, the average American living room is a sea of sleepy relatives and loosened belts. Turkey contains high levels of tryptophan, which can be used to your benefit if you keep an eye on your portions. Pairing your tasty piece of white meat with a helping of sweet potatoes sautéed in olive oil to provide added cheerfulness with Vitamin B6 and omega-3’s.
Eggs are so fabulously versatile, they make it easy to get your daily dose of protein and an array of vitamins. The protein in eggs can significantly increase your blood plasma levels of tryptophan, and including the yolks will grant you another amino acid called tyrosine, which contributes to the food’s antioxidant properties. Give a small meal of poached eggs and asparagus a try to help fight depression and strengthen your immune system with vitamins C, E, and A.
Cheese gets a bad rap for being a terrible choice for those trying to achieve svelte Bikini glory. In reality, it’s an excellent source of calcium, magnesium, and protein, and another great way to perk up via tryptophan. Just use common sense with your portions and stick to healthier options like Gouda, mozzarella, and Swiss.
Great for more than just piña coladas, pineapple contain a protein called bromelain, which research has shown to reduce the exhaustive side effects of chemotherapy as well as help suppress coughs. Plus, how can you not feel energized when a sweet, tasty treat turns out to be loaded with great-for-you fiber and potassium?
Tofu is a fantastic option for our vegetarian and vegan beauties, as it can be substituted for almost any protein in basically any recipe. Soy products are rich sources of tryptophan, so the smile that spreads across your face as you cook up some tofu vegetable kebabs or tofu stir-fry is no coincidence.
Goji berries are no newbie to the world of healthy, energetic living. They’ve been used for thousands of years in Chinese medicine to help increase your ability to handle stress and support healthy mood and brain function. You can even find these yummy fruits coated in dark chocolate for a nutritious, antioxidant-rich treat that is hardly a cheat.
Coconut oil may seem like a trendy cure-all, but the benefits it tauts truly stand up to the hype. Coconut oil provides an extremely nutritious source of energy as it consists mostly of medium chain triglycerides, so fat turns into energy quickly and efficiently. Instead of storing it on your hips, your body utilizes the fat in coconut to actually produce energy so you can maintain that pep in your step through the afternoon slump.
We seriously don’t think you can go wrong with salmon. Rich in tryptophan, selenium, niacin, vitamin D, and omega-3’s (just to name a few), there’s not much this tasty fish can’t do to help you feel and look your best. Steamed, baked, or grilled, it’s easy to incorporate into any meal to perk up your mood as well as your palate.
No need to pick favorites here: all nuts and seeds contain tryptophan. It’s tough not to feel incredible when a handful of mixed nuts has been shown to lower your risk of cancer and heart disease while providing vitamins, antioxidants, and fiber. Snacking on your favorite nut with a few dark chocolate chunks can help enhance alertness and beat stress while stabilizing blood sugar levels, which will ward off any kind of sugar crash that could turn you from Sally Sunshine to Gayle the Grouch—a worthy goal if we’ve ever heard one.
Stress eating, sad eating, indecisive eating, boredom eating—we’ve all partaken in some kind of consumption ritual that typically just leaves us feeling too full and unsatisfied, both physically and emotionally. Food is meant to be enjoyed and make you feel great in return, so incorporating these foods into your diet the next time you’re feeling down or just a little slow for the day will do wonders for your mood. When you choose good food you choose a good mood, so control your appetite and your level of happiness with a snack you can feel amazing about.