The Nutrition a.k.a The Nutrition Twins
Lyssie Lakatos, R.D., and Tammy Lakatos Shames, R.D., are co-owners of NutritionTwins.com, a nutrition counseling practice in New York City. They have been featured regularly as the nutrition experts on The Discovery Health Channel, The Learning Channel, and the Oxygen Network, and been featured in Good Housekeeping, Vogue, People, and Women’s Health. Visit: NutritionTwins.com. They are the authors of "The Secret To Skinny: How Salt Makes You Fat" (HCI Books) and also "Fire Up Your Metabolism: 9 Proven Principles of Fat and Losing Weight Forever" (Simon and Schuster). They're latest book, The Nutrition Twins Veggie Cure
The Nutrition Twins Author Alias
Just because Thanksgiving is over doesn't mean you have to say goodbye to pumpkin pie! We're huge fans of pumpkin! Love it! This veggie is a year-round deal for us. In fact, in our next book we have a number of pumpkin recipes and they're all to die for! You'll flip when you try them!
If you're like us, you're always looking for new, healthy and delicious recipes that the whole family will love! Tammy's daughters gobble this up. It's the perfect comforting and satisfying food. Winter time to us always means casseroles for dinner.
Halloween is known for being a scary time of year, but as registered dietitians and moms - the most frightening part for us is that the average trick-or-treater consumes about 3 cups of sugar (4,800 calories!) on Halloween night alone. Eeks! And then there’s still all of the leftover candy to consider.
If you love to indulge in rich, creamy dips, but don't want to do damage your waistline, you'll love this lightened up version of traditional artichoke dip! A HUGE 1 cup serving is just 129 calories! Plus, it packs in 16 grams of satisfying protein! Ingredients
If you're like us and many of our clients, you'd rather save your calories for chocolate or a decadent treat rather than artery-clogging butter. That's why this faux, healthy, nutrient-rich "butter" is perfect for slashing calories. At just 34 nutrient-rich calories per serving, you don't have to put your waistline in jeopardy, even if you go overboard!
If you're looking for a creative, healthy and delicious snack that the entire family can enjoy together, you've gotta try these Lemon Sage Chickpea Bursts! They're high in protein and fiber and they're a great alternative to those same old cheese and crackers. Plus, each fiber and protein packed, satisfying serving is just 105 calories! Lemon Sage Chickpea Bursts
If you want a sweet healthy snack or treat that you can feel good about giving your active kids, these bars are perfect because they’re filling and satisfying. And if you're like us, you'll love them too! H owever, because they can add up a bit in calories, we tend to have a small square as a dessert, just like you would do with a chocolate bar.
You're walking through the zoo or playing in the park with your kids when all of a sudden they need food, and they need it NOW. We've all been there.
If you’re like us and you’ve been enjoying the ballpark and other sporting events, you’re no stranger to the temptation of arena foods like 500 calorie-plus ice creams and greasy burgers and fries. And if it wasn’t hard enough to avoid them yourself, listening to your kids plead for them only makes it harder.
If you're like us and most of our clients, it's nearly impossible to abstain from all sweets. The thought of never having a sweet again makes us, well, crave something sweet.
It’s time for a family road trip! The kids are psyched, and if you’re like us, you’re scrambling to make sure you have everything you need. Aside from the clothing, toys, and car entertainment, food is a crucial component to your list - because let’s be honest, no one wants hungry, cranky kids!
With summer approaching, the season for cookouts begins! And as moms we know our kids will plead with us for salty chips and other less than healthy snacks. So we are thrilled to have a great alternative to share. Even Tammy's pickiest daughter, gave them the A-OK. So we know they are kid-approved!
Barbeque season is here along with all of its usual fun - outdoor games and delicious food! A few weeks ago, we had our annual Memorial Day cookout and each arrived with the platters of food that everyone expects (our vegetable crudité) in addition to something else healthy and also yummy.
If you're like us, we're always looking for quick, easy and healthy recipes that the whole family can enjoy. And we really enjoy finding sweet, healthy treats that we don't have to feel guilty about eating or giving to the kids. We love these BALSAMIC STRAWBERRIES; they're the perfect balance of sweet and sour. They're a wonderful healthy snack to satisfy all of those candy cravings without the added empty calories.
If you're in the mood for something sweet, but don't want to break your diet - you're not alone! But don’t worry, this delicious treat will not only quench a sweet tooth craving with a small amount of calories... it's also full of healthy antioxidants, nutrients and fiber and it will give you an energy boost to boot!
If your kids are like most, they love sweet treats. As a mom, you want to make them happy, but know better than to give in to every wish they have or they'll end up bouncing through the roof on a sugar high and skipping their nutrient-rich meals.
If you're like we are, you're always looking for healthy snacks for both you and your kids. Here's an easy, healthy and delicious snack that works for you and the kids! Peanut Butter Krispy Bananas Ingredients:
Do you struggle to get your kids to eat their veggies? If so, you're not alone. That's one of the biggest complaints we hear! But you can kiss that problem goodbye with a fresh and tasty frozen treat. Just make our Green Energy Popsicles for your kids (and for the kid in you that loves great tasting treats--for a guilt-free 42 calories!) After all, what kid doesn't enjoy a popsicle?
If you're like me and most moms, juggling the kids's schedules has got you a little sleep deprived. If you're trying to kick your coffee habit but still need a little caffeine boost, we've got a great energy boosting alternative for you to try-- a delicious low-calorie chai tea latte!
Craving chocolate? If so, you’re not alone! Sure, we are registered dietitians, but that doesn't mean we don't have a sweet tooth for chocolate too!
Is your child a picky eater? We can relate, one of Tammy's daughters is super particular and it can certainly get tiresome. Something we've noticed, however, is that any time a food is fried, even the pickiest eaters will usually gobble it up without complaint.
As many of you may know, it was National Girl Scout Day earlier this week, and what better way to celebrate than for you to make some of your own Girl Scout cookies? Who doesn’t love Girl Scout cookies!? We remember eating them as kids with our mom on our backyard deck, those were the days...
As registered dietitians, one of the first things that we learned during our undergraduate studies was the importance of family mealtime. Although we have fond memories of growing up and having fun family dinners, it hadn’t yet dawned on us how much we’d notice this personally when we had our own kids.
If your neighborhood is anything like ours then Super Bowl weekend means the supermarkets are packed - carts stuffed with soda and chips as well as ingredients for making chili.
As registered dietitians, we work with a lot of moms. Most moms know breakfast is the most important meal of the day, but did you know studies show kids who eat breakfast have better scores on math, reading and standardized tests; are better able to pay attention; and have fewer absences and incidences of tardiness, compared to breakfast skippers?
Who doesn’t want to look tighter, leaner and stronger? We certainly do, and if you’re anything like our friends, our clients, or most people we know, you probably do too! That’s why it’s no surprise that the majority of us start out the New Year with the resolution to step up our exercise routines so that we can look better and be healthier.
As busy moms, we've all got full plates and welcome any meal that is delicious, easy to make and healthy. That's why we were thrilled when we found this healthy recipe that combines so many of our favorite ingredients in one hot mess of a recipe!
For as long as we can remember, the end of Halloween has signaled that it's time to begin preparing for Thanksgiving.
The holiday season is a time for celebrations, family, friends, traditions... and, if you’re not careful, weight gain.
In our constant quest to find a healthy, easy meal that Tammy’s kids will love - we stumbled across a star! It's basically like a pizza, so from a kid’s standpoint, you really can’t go wrong. Plus, it’s packed with unexpected flavors.
If you're like us, you're always looking for easy energy-boosting veggie recipes that everyone in the family will love. We’ve been hard at work on our next book that has 100 of these! As you can imagine, our minds are in complete veggie mode - we look at different recipes for inspiration and explore ways to make them delicious and healthy.
Although I’m a registered dietitian, I’m like most other mom’s as I still have my challenges with getting my kids to eat nutritious meals at school. If only being a nutritionist made me immune to this, life would be so easy!
As registered dietitians, moms are always asking us what nutrients they should pay attention to in order to have long-lasting energy. One overlooked, yet very important nutrient to focus on is magnesium.
As hard as it is to believe, the summer is flying by, and that means school is just around the corner! In order to make the back-to-school rush less hectic, now is the time to start thinking about healthy lunchbox snacks that your kids will enjoy (and that won't take hours for you to prepare).
Just say the words “banana” “cocoa” and “smoothie” in the same sentence, and we’re already perking up. So, if you’re like us and want a boost before your race your kids off to camp or the pool, then look no further. This simple yet filling smoothie is a great way to get that jump start you're get into the day.
Happy summer! Whether you’re having a nice sit-down breakfast with your family or need a quick on-the-go breakfast for you and the kids as you rush them out the door to camp, these quinoa breakfast bars are perfect!
International Families Day is this week! And if you're like us, you want to do anything you can to show your family you love them. So why not make these delicious, energy-revving, high-fiber acai berry muffins for your family to celebrate the day?
If you’re like us, you love any breakfast or snack that will boost your energy and that you can make in a hurry. And let’s face it, what a bonus when it’s so delish that the kids can’t get enough of them either. It makes our job as moms easy!
It’s National Egg Salad Week! Wanna know how to eat egg salad to keep your energy level high?
I can’t remember the last time I had an uninterrupted night of sleep. Between one of my daughters coming to wake me practically every hour of the night with a nightmare and then the 5:45 a.m. alarm going off just an hour after finally getting to sleep.
As moms, we realize how critical it is for us to always feel our best. After all, it's no longer just about taking care of ourselves-- we have to feel our best so we can care for our little ones. Being the best we can be for ourselves will also lend to healthier and happier kids.
As kids, we were pretty picky eaters, but there was one thing you could always count on us eating --a peanut butter sandwich. In our house, it often had honey on it rather than jelly, as our mom always seemed to have her own way of serving something slightly different than the norm. But either way, we loved our PB &J, or our PB& H. And if your kids are like the way we were, or like Tammy’s twin daughters, peanut butter goes down without a fight and it’s a good vehicle for getting nutrition into your kids.
As a mom, I can tell you without hesitation there are four specific things I can pinpoint that can drain my energy in a flash. My friends and my clients who have kids all seem to agree about this as well.
It’s that time of year again - the day when we all scramble to make those extraordinary plans for our significant others and for our kids to show just how much we care about them. Valentine’s Day. And if you're the type who waits for the last minute, you might be feeling a little bit of stress trying to find the perfect gift or make those wonderful romantic plans.
Many of our new clients tell us that when they embarked on a New Year’s Resolutions to follow a strict diet, they actually did see results. But only at first. They admit that after the first week or so, they tend to give in to temptation because they no longer can deal with the relentless hunger pangs.
Have you ever wondered why kids give us such a hard time about eating their veggies? New research published in the Journal of the Academy of Nutrition and Dietetics (previously known as the Journal of the American Dietetic Association) sheds some light on the issue.
One of the best things that we can do to help moms to keep their wellness New Year's Resolutions is to share some healthy dinner ideas based on the classic, well-known dinners that we all love! We're sure that when we share this next dinner item with you, most of you will agree that is a common dinner meal in your home: PIZZA!
If you’ve ever headed out to a holiday party concerned that there will only be calorie-laden options, you’re not alone. In fact, this is one of our clients’ biggest holiday concerns. But don't fret - there are plenty of ways to guarantee that you'll have food choices that won't set you back hundreds or thousands of calories.
As fall gets into full swing, we can't help but be super excited for one of our favorite holidays, HALLOWEEN! When we were kids, we used to love to trick-or-treat and now with children and nieces of our own, we are really looking forward to sharing this fun day with them. But don't get too scared... just because it's Halloween doesn't mean we feed them with endless amounts of candy and unhealthy snacks!
Most women, no matter how old they are or what stage of motherhood they're in, would probably like to shed a few pounds and look leaner. And we're no exception! So as registered dietitians and personal trainers, we make it our mission to explore new weight loss tricks and share what we learn with you. Last week we attended The Academy of Nutrition and Dietetics (formerly American Dietetic Association [ADA]) annual conference in San Diego where we were reminded of a few interesting ways to stay slim and even learned a few new tricks!
As kids, our mom would send us off to school every day with a brown bagged PB&J sandwich on whole wheat bread. Back then, which was many more years ago then we like to admit, we were the only ones at the kindergarten lunch table whose sandwiches weren’t on white bread. We both remember feeling left out.
Want to know how you can stave off hunger? Go for balanced meals that include carbohydrates, fats, and proteins.
Geez! If only Tammy had known the unspeakable would happen to her body she would have done it all differently...read her story below:
As registered dietitians and personal trainers, we encourage our clients to contact us when they’re in a bind and need support and guidance. So we weren’t surprised when our client Melissa, who was away with her family in Palm Springs, contacted us. She was panicked; she claimed she was reverting to her old ways, snacking on Cheez-Its and Combos, and allowing her family to do the same. Her plan while she was away was to snack on unprocessed, wholesome snacks
Do you have a sweet tooth? When lunchtime rolls around, do you often have an overwhelming sweet craving that could send you straight for the sugary baked goods, or worse?
They’ll never know it’s simple and good for them, but they will know it’s delicious! As registered dietitians, we always feel an added pressure at potlucks, barbecues and picnics. Our friends and family feel confident that we would never bring a food that would sabotage their bathing suit season, and they count on us to bring something that's healthy and waistline- friendly. It’s our obligation to deliver. After all, we ...
If you’ve been following our blogs, you already know that when we were growing up, our mom literally cooked dinner for us every night. We were completely spoiled, we know it.
Diet #1: The Dukan Diet - gained its popularity because Kate Middleton was on it as she prepared to walk down the aisle. J. Lo & Kelly Osbourne have followed it.
Ever looking for delicious Mexican recipes? We always are and were thrilled to stumble upon this one. It's to die for! We're huge fans of South of the Border flavors and we don't need Cinco de Mayo as an excuse to whip up some yummy Mexican food. We're always game :).
As long as we can remember, our clients have always asked us if there is a secret to weight loss. They wonder if there is something they can eat when they’re hungry that won’t cause them to gain weight. And moms especially seem to have this question as they have less time to work on their body’s than they did before they had their kids.
Many of our new clients tell us that being stuck inside during the cold winter months often spells trouble for their waistline. But this doesn’t have to be the case for you and your family. Arm yourself with the strategies that we give our clients (and that we use ourselves!) to avoid weight gain.
Growing up, our mom literally cooked our dinner for us every night. We probably went out to dinner two times a year. We now realize what a superhero she was and wonder how she always managed to have a hot home-cooked meal for us on the table. And now, oh do we love a good home-cooked meal!
Do you feel a little bummed out in the winter? The two of us definitely favor the warm, sunny summer months and Tammy even named her daughter Summer, since we love the season so much. And in the winter we tend to feel less happy. It turns out, there’s actually a reason why! When we’re exposed to sunlight our brains produce endorphins, our body’s feel good chemicals. In the winter time, with less sun, we make fewer endorphins and were less content.
As registered dietitians, you may be surprised to know that we get many more new clients in February than in January. That’s because in January, many people start out making their resolutions on their own and then sadly, they contact us in February when they fell of the wagon and need help. The good news is that when they come to see us in February, we are able to help them to make their ...
No one wants to talk about it, but we all want to know how to relieve the uncomfortable constipation that often accompanies holiday travel and stress. Not only does constipation make you feel less than content, but it causes unsightly belly swells and bulges! The truth is, for many it isn’t only an issue during the holiday season. In fact, it’s much more frequent than that, and it’s worse for us Moms ...
We’ve all heard it before…breakfast is the most important meal of the day. But is it really? And does it really matter if you’re one of the millions who skip it altogether? As registered dietitians, we don’t like to slight any of our meals (we love them all!) but we do admit that having a nutritious breakfast is extremely important. That’s because eating a nutritious breakfast sets you up for a healthier day. Breakfast gives you the fuel that you deserve to start your day and it helps to prevent you from overeating later in the day. That’s probably why people who eat breakfast are best able to achieve and maintain a healthy weight. Plus, it helps kids to stay more alert so they can concentrate better and be more creative.
Somewhere along the way, sandwiches got a bad rap. We’re not sure how this happened but new clients who come to us looking to get lean think sandwiches are the ultimate “no-no”. Maybe it’s because they’ve tried eating sandwiches in the past to feel satisfied while dieting, but did it all wrong and it backfired. Maybe they had the best intentions - ate a daily tuna sandwich - or a turkey and cheese sandwich - or they grabbed a seemingly innocent chicken aioli sandwich on skinny-looking bread from the local bistro in hopes of losing body fat.