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Nutrition & Diet
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without

Massy Arias shares her protein, fiber, and good fat-filled smoothie recipe.

Leah Groth
By Leah GrothApr 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
Massy_Arias_smoothie2
massy.arias/Instagram
Leah Groth
By Leah GrothApr 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Ask almost any person who is in great shape what they eat in a day, and some type of smoothie or protein shake is likely on the menu. Why? Blending together healthy fruits and veggies with digestible protein sources and downing them in beverage form is an easy and efficient way to get the nutrients you need to fuel your body. Fitness influencer and celebrity personal trainer Massy Arias, who sweats with the likes of Gabrielle Union-Wade and Chris Hemsworth, recently shared the smoothie recipe she can’t live without – and it tastes really good.

1. Healthy Smoothies Will Curb Your Sweet Cravings

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

In an Instagram video shared with her 2.7 million followers, Arias explains that you can satisfy your sweet tooth while treating your body to a healthy dose of nutrition. “Instead of falling for the sugary drinks with no nutritional value, let me show you how to make smoothies that cut your cravings, help build 💪🏽, and are actually good for your overall health,” she writes in the caption.

Related: I Lost 15 Pounds in 6 Weeks With These 3 Things

2. The Smoothie That Tastes Amazing and Boosts Your Health

Massy_Arias_smoothie3massy.arias/Instagram

Her smoothie is “loaded with fiber, healthy fats, and protein,” and “It tastes incredible and you can treat them as a meal, a snack, or your post workout fuel,” she maintains. She adds that it helps keep you “focused with sustained energy throughout the day” and will help you “feel satiated, but not bloated.”

3. Massy Arias’ Smoothie Recipe

Massy Arias’ Smoothie Recipe

  • 1/2 cup 100% pumpkin puree
  • 1 Banana, frozen
  • 1/4 cup plain 0% Greek yogurt
  • 1 cup unsweetened almond milk
  • 6 Simple Mills Honey Cinnamon Sweet Thins (optional)
  • 2 tbsp Pecans
  • 1 scoop Vanilla Cream protein @tru_supplements
  • About 1 cup of ice
  • 1/2 tsp ground Cinnamon
  • 1/2 tsp Vanilla extract

Totals:

  • Calories: 484
  • Protein: 28.5g
  • Fiber: 9.1
  • Fat: 15.5
  • Carbs: 54

Related: 8 Things You Should Be Doing Now, According to Wellness Gurus

4. There is Also a “Lite Version”

Massy_Arias_smoothiemassy.arias/Instagram

She also offers a modified “lite version,” which omits the graham crackers and only includes half a banana and one tablespoon of pecans instead of two. It cuts the calories down to 324, reduces protein to 26.5 g, fiber to 6.55g, and the fat down to 9g.

5. Dietitian’s #1 Tip

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, also endorses smoothies as a healthy and satisfying meal. “The key if you are making it as a meal replacer is to make sure you have at least 20 grams of protein from greek yogurt and/or protein powder of some sort,” she says. If she were to modify the recipe, she would cut out the crackers, “because you can’t really taste them and it is contributing some extra calories,” but she loves that it has “fruit, protein, and some healthy fats from the pecans.”

Related: I Lost 80 Pounds Eating What I Love & Here Are My Simple Tricks

6. Secret Ingredient for Delicious Smoothies

Bunch,Bananas,Sliced,Banana,fruit,foodShutterstock

She also offers another trick when it comes to making smoothies: “Use cooking extracts to add flavor,” she suggests. “For example, I will use vanilla protein powder, banana, ice, milk, cocoa powder, and 1/2 teaspoon of peppermint extract. You can find coconut, almond, coffee, raspberry, orange, etc. to boost up the flavor and change things up without needing to buy multiple flavors of protein powder. I usually just buy vanilla protein powder because it goes with everything! If I want chocolate I use cocoa powder. If I want peanut butter, I use powdered peanut butter.”

Another tip for those on a plant-based diet? “You can easily make smoothies vegan with plant based milk and plant based protein powder or you can use cow’s milk and whey protein if you do dairy,” she says.

💪🔥Body Booster: Eating healthy doesn’t mean you have to sacrifice sweets. You can satisfy your sweet tooth, while reaping nutritional benefits with a protein, healthy fats, and fiber-filled smoothie.

proteinsupplementscarbs

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Nutrition & Diet

I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without

Massy_Arias_smoothie2
massy.arias/Instagram
Leah Groth
By Leah GrothApr 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Ask almost any person who is in great shape what they eat in a day, and some type of smoothie or protein shake is likely on the menu. Why? Blending together healthy fruits and veggies with digestible protein sources and downing them in beverage form is an easy and efficient way to get the nutrients you need to fuel your body. Fitness influencer and celebrity personal trainer Massy Arias, who sweats with the likes of Gabrielle Union-Wade and Chris Hemsworth, recently shared the smoothie recipe she can’t live without – and it tastes really good.

1. Healthy Smoothies Will Curb Your Sweet Cravings

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

In an Instagram video shared with her 2.7 million followers, Arias explains that you can satisfy your sweet tooth while treating your body to a healthy dose of nutrition. “Instead of falling for the sugary drinks with no nutritional value, let me show you how to make smoothies that cut your cravings, help build 💪🏽, and are actually good for your overall health,” she writes in the caption.

Related: I Lost 15 Pounds in 6 Weeks With These 3 Things

2. The Smoothie That Tastes Amazing and Boosts Your Health

Massy_Arias_smoothie3massy.arias/Instagram

Her smoothie is “loaded with fiber, healthy fats, and protein,” and “It tastes incredible and you can treat them as a meal, a snack, or your post workout fuel,” she maintains. She adds that it helps keep you “focused with sustained energy throughout the day” and will help you “feel satiated, but not bloated.”

3. Massy Arias’ Smoothie Recipe

Massy Arias’ Smoothie Recipe

  • 1/2 cup 100% pumpkin puree
  • 1 Banana, frozen
  • 1/4 cup plain 0% Greek yogurt
  • 1 cup unsweetened almond milk
  • 6 Simple Mills Honey Cinnamon Sweet Thins (optional)
  • 2 tbsp Pecans
  • 1 scoop Vanilla Cream protein @tru_supplements
  • About 1 cup of ice
  • 1/2 tsp ground Cinnamon
  • 1/2 tsp Vanilla extract

Totals:

  • Calories: 484
  • Protein: 28.5g
  • Fiber: 9.1
  • Fat: 15.5
  • Carbs: 54

Related: 8 Things You Should Be Doing Now, According to Wellness Gurus

4. There is Also a “Lite Version”

Massy_Arias_smoothiemassy.arias/Instagram

She also offers a modified “lite version,” which omits the graham crackers and only includes half a banana and one tablespoon of pecans instead of two. It cuts the calories down to 324, reduces protein to 26.5 g, fiber to 6.55g, and the fat down to 9g.

5. Dietitian’s #1 Tip

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, also endorses smoothies as a healthy and satisfying meal. “The key if you are making it as a meal replacer is to make sure you have at least 20 grams of protein from greek yogurt and/or protein powder of some sort,” she says. If she were to modify the recipe, she would cut out the crackers, “because you can’t really taste them and it is contributing some extra calories,” but she loves that it has “fruit, protein, and some healthy fats from the pecans.”

Related: I Lost 80 Pounds Eating What I Love & Here Are My Simple Tricks

6. Secret Ingredient for Delicious Smoothies

Bunch,Bananas,Sliced,Banana,fruit,foodShutterstock

She also offers another trick when it comes to making smoothies: “Use cooking extracts to add flavor,” she suggests. “For example, I will use vanilla protein powder, banana, ice, milk, cocoa powder, and 1/2 teaspoon of peppermint extract. You can find coconut, almond, coffee, raspberry, orange, etc. to boost up the flavor and change things up without needing to buy multiple flavors of protein powder. I usually just buy vanilla protein powder because it goes with everything! If I want chocolate I use cocoa powder. If I want peanut butter, I use powdered peanut butter.”

Another tip for those on a plant-based diet? “You can easily make smoothies vegan with plant based milk and plant based protein powder or you can use cow’s milk and whey protein if you do dairy,” she says.

💪🔥Body Booster: Eating healthy doesn’t mean you have to sacrifice sweets. You can satisfy your sweet tooth, while reaping nutritional benefits with a protein, healthy fats, and fiber-filled smoothie.

Nutrition & Diet

I’m a Registered Nutritionist and Here’s What I Eat in a Day

Emily_English_emthenutritionist9
emthenutritionist/Instagram
Leah Groth
By Leah GrothJul 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Emily English (@emthenutritionist) is a Kings College London-trained nutritionist and online influencer. She regularly shares videos about delicious, healthy food, including recipes and meal plans, that will help you lose weight and transform your body and your life. In a recent viral video, she gives her followers an up-close-and-personal look at everything she eats in a day to maintain her own fantastic figure. “What I eat in a day as a registered nutritionist,” she starts the video off by saying. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her eating plan.

Matcha in the Morning

@emthenutritionist

WHAT I EAT IN A DAY AS A NUTRITIONIST I started off with matcha made with almond milk for slow-release caffeine. A tip is to use organic plant milk as calcium actually binds to the good stuff in matcha and prevents its absorption! After my walk I recipe tested my breakfast oat banana bread loaf which I did drop, classic, BUT it survived. It’s essentially porridge in banana bread form made with oat flour paired with yoghurt, almond butter and frozen raspberries. Post workout I had my protein clear lychee whey which is my current OBSESSION. I had so many DMS about this but its basically 21g of protein in the most freshening form. It tastes like a lychee martini and I add an extra scoop of collagen for the glow. On repeat this summer! Lunch was my air fryer sticky salmon bites tossed in soy, honey, sesame seeds, garlic and a little lime juice. I serve it with precooked quinoa, avocado and chilli salt. This was so quick and so filling that I didn’t actually need an afternoon snack. Dinner was lemongrass chicken with a Vietnamese inspired noodle salad filled with fresh carrot and cabbage. But honestly, this dressing guys.. chefs kiss. Will film both of these to get out on the feed this week! Of course, a little ice cream to seal the deal. #wieiad #whatieayinaday #healthymealideas

Emily enjoys the perks of caffeine. However, she doesn’t rely on coffee to get energy. “A morning matcha to start me off with slow release caffeine and antioxidants,” explains Emily. She specifies that she makes it with almond milk.

Banana Bread Made with Oats

Emily_English_emthenutritionist8emthenutritionist/TikTok

“I recipe tested my breakfast oat banana bread loaf,” she says, showing off a delicious looking slice. It is “essentially porridge in banana bread form paired with yogurt, nut butter, and frozen raspberries,” she explains.

Related: Linn Lowes in Workout Gear Shares Booty-Shaping Glute Workout

Pink Protein and Collagen Drink

Emily_English_emthenutritionist6emthenutritionist/TikTok

She also swears by a pink drink. “I then had my protein,” she says, showing a big container of My Protein Clear Whey Isolate,” adding that it has 21 grams of protein and is “so refreshing” and “tastes like a lychee martini. “I had an extra scoop of collagen for the glow, and it's going to be on repeat this summer,” she says, showing a container of My Vitamins Collagen

Sticky Salmon Bit Bowl with Quinoa and Avocado

Emily_English_emthenutritionist5emthenutritionist/TikTok

“Lunch was my air fryer sticky salmon bite bowl with quinoa, avocado, and chili salt,” she says about her mid-day meal. “This was so quick, so filling that I didn't actually need an afternoon snack.”

Lemongrass Chicken with Noodle Salad

Emily_English_emthenutritionist4emthenutritionist/TikTok

For dinner? “I made a lemongrass chicken with Vietnamese inspired noodle salad. This dressing, guys, chef's kiss,” she says.

Ice Cream Bar

Emily_English_emthenutritionist3emthenutritionist/TikTok

She concludes her day of eating with a sweet treat. “I always need something sweet, so I had a little OPPO ice cream stick,” she said about her low-calorie ice cream bar.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Collingwood Weighs In

tara_collingwooddietdivatara/Instagram

“Sounds like a very well rounded healthy diet!” says Collingwood. “Protein, whole grains, and fruit or veggies at each meal. She includes healthy fats from Salmon, avocado, and nut butter. She ends the day with a low calorie little treat. Bravo!”

💪🔥Body Booster: Swap your morning coffee with matcha. It gives you energy and is packed with antioxidants. Try it with almond milk.

Nutrition & Diet

I’m a Celebrity Trainer and This is What I Eat in a Week to Stay Healthy and Fit

anna-kaiser
Anna Kaiser
Leah Groth
By Leah GrothApr 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Anna Kaiser is responsible for shaping some of the best bodies in Hollywood, including Shakira, Kelly Ripa, and Alicia Keys. The celebrity trainer, creator of the popular NYC-based fitness brand, Anna Kaiser Studios, recently dished about her diet to Body Network, revealing everything from her favorite foods to eating habits. Here is everything she eats in a week to stay healthy and fit.

She Doesn’t Usually Eat Before a Workout

Anna_Kaiserannakaiserstudios/Instagram

“I try not to eat an hour before a workout, but if I do need to eat, I reach for simple carbs like a green juice or a piece of something that’s going to give me energy for the session,” says Kaiser. “I also drink electrolytes about 30 minutes before a session to help replenish the fluids lost in my workout.”

Protein Post Workout

Anna_Kaiser2annakaiserstudios/Instagram

After a workout, Kaiser fuels up on lean protein, “no less than 20g of protein like grilled chicken, eggs, beef jerky,” she says. She also takes branch chain amino acids (collagen, BCAA’s supplements) and might eat an egg, which makes a “perfect quality carb/protein ratio,” she says.

Food Before Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“I try to eat before drinking coffee in the mornings, but I have also been cutting back on caffeine lately,” Kaiser adds. “I’ve been gravitating more towards this Dandy Blend that’s caffeine-free and so delicious. I also really enjoy Four Sigmatic’s Lion’s Mane and Chaga Mushroom coffee.”

Supplements

Spirulina powder and tablets in the bowlShutterstock

Kaiser also takes supplements. “I’m taking acai supplements for their anti-inflammatory properties in addition to Gaia’s fermented beet and maca supplements that help with energy,” she says.

Intermittent Fasting

The clock is at 12:00 noon for lunch in a wooden dish.Shutterstock

Kaiser infuses intermittent fasting into her week. “I will practice intermittent fasting on the weekends and maybe twice during the week but not on days where I have a challenging workout and need the fuel,” she says.

Her Favorite Salad

Chicken salad with tomatoes, cucumber and pal hearts.Anna Kaiser

Anna has a favorite salad that she eats regularly. “Start with chopped spinach, add diced tomatoes, cucumbers and hearts of palm, add kalamata olives, grilled chicken, hemp hearts, fresh lemon juice, drizzle of olive oil, and salt & pepper,” she says. “I make and eat this salad at least twice a week.”

Green Juice

Anna_Kaiser5Anna Kaiser

“I make sure to drink a green juice about 3x a week. I start with a scoop of Alkamind’s Acid-Kicking Greens and mix it with macadamia milk, berries, collagen peptides, stevia or 1/2 a banana, and ground flax seeds,” Anna explains

Stuffed Mushrooms and Poached Eggs with Salad

Anna_Kaiser6Anna Kaiser

“One of my favorite weekday lunches recently; Sautéed mushrooms (shiitake, oyster, cremini) with poached egg and side salad,” Anna reveals.

Tuna Tartare with Avocado

Anna_Kaiser7Anna Kaiser

“One of my favorite lunches recently; tuna tartare on a rice cracker, fresh avocado, wasabi cream, fresh ginger, microgreens, and sesame seeds,” Anna reveals.

Artichokes as a Snack

Anna_Kaiser8Anna Kaiser

“Poshi artichokes are one of my favorite go-to snacks on the run or mid-flight,” says Anna.

RELATED: This Is Exactly How to Lose Body Fat This Year

Other Snacks

Anna_Kaiser9Anna Kaiser

Anna also has some other go-to snacks in between meals and workouts.

  • Droewors jerky
  • Olives (“I usually have a pack of olives handy,” she says.)
  • Fruit
  • Hard-boiled eggs, “about 3x a week,” she reveals.
  • Coconut yogurt with collagen peptides mixed in

Chia Pudding

Anna_Kaiser10Anna Kaiser

Anna is a big fan of a healthy sweet treat. “I enjoy chia pudding regularly made with coconut milk and loads of fresh berries,” she says.

Acid Kicking Minerals

Anna_Kaiser11Anna Kaiser

Anna also enjoys a healthy drink. “I usually fit in a glass of Acid-Kicking Minerals in the morning or evening before bed,” she says.

Scallops When Dining Out

Anna_Kaiser12Anna Kaiser

When dining out, Anna sticks to scallops with zucchini and corn saute, calling the combination “delicious.”

RELATED: Losing 50 Pounds in 6 Months with Aerobic Workouts

Guilty Pleasures

Neapolitan,Pizza,With,Spices,,Tomatoes,And,Cheese,Mozzarella,On,DarkShutterstock

Anna has a few guilty pleasures.

  • Pizza! (“I’ll eat it about once every two weeks,” she says.)
  • Baklava
  • Paleo Puffs
  • Savory over sweet
  • Post-birth meal? “A Shake Shack burger + milkshake,” she exclaims.
Nutrition & Diet

Jen Selter Reveals Her Sculpted Abs and Shares Chocolate Banana Smoothie Recipe

jen_selter6
jenselter/Instagram
Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Jen Selter is fueling up with a delicious smoothie – and flaunting her incredible abs. In a new social media post, the fitness influencer, who boasts nearly 14 million followers on Instagram alone, shows off her famous figure while making a healthy smoothie in her kitchen. “This amazing Chocolate Smoothie is the perfect, healthier treat for when that sweet tooth kicks in!” she writes in the caption of the Instagram video. How can you make the smoothie at home? Here is everything you need to know about the recipe – and all of Selter’s other stay-fit secrets.

Healthy Chocolate Smoothie

@jenselter

#smoothie time!! 🍫 #chocolate DREAM SMOOTHIE 1 large frozen banana 1 tbsp cocoa or cacao powder 1 cup unsweetened cashew milk 1/2 teaspoon vanilla extract handful of ice 1 tbsp peanut butter 1 scoop chocolate protein powder @blendjet

To make Jen’s healthy chocolate smoothie, add all ingredients and blend.

  • 1 large frozen banana
  • 1 tbsp cocoa or cacao powder
  • 1 cup unsweetened cashew milk
  • 1/2 teaspoon vanilla extract
  • handful of ice
  • 1 tbsp peanut butter
  • 1 scoop of chocolate protein powder.

Clean and Healthy Diet

jen_selter7jenselter/Instagram

Overall, Jen follows a clean and healthy diet. She dishes about her go-to breakfast in a video for Harper’s Bazaar. “I love breakfast. It’s my favorite meal of the day,” she said, adding that her go-to is eggs. “I always like to switch up my eggs,” she said.

She loves scrambled eggs but might “go crazy,” creating scrambles with onion, tomato, spinach, mushroom, organic brown eggs (two whites and one full egg) with cheese, and cooked with olive oil. Sometimes, she will even eat a side of mashed avocado with it for healthy fats and added protein.

“I’m all about moderation,” Jen told Harper’s Bazaar about her approach to diet. “I eat really healthy. I don’t drink alcohol. I love chocolate. I love cheese. I have two cheat meals a week. If I'm craving something, I am going to eat it.” Chicken parm and penne alla vodka are her go-to cheat meals.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

Consistency

jen_selter8jenselter/Instagram

"Results don’t happen overnight," Jen told Women’s Health. "But they do happen with hard work, dedication, and consistency. Stay consistent with your workouts, and never stop trying.

5 Workouts a Week

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

Jen clocks up five workouts a week. She pairs Stairmaster sessions with strengthening exercises. "I like to separate my training into leg day, upper body, core, and cardio," she says. "I always work out for an hour."

RELATED: The Best Diet to Lose Weight, According to Doctor

Yoga

Jen also does yoga. According to the American Osteopathic Association, there are more than 100 different types, or schools, of yoga. Most practices include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches, and carpal tunnel syndrome,” Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California, explained to them. “Yoga can also lower blood pressure and reduce insomnia.”

Other physical benefits of yoga include:

  • increased flexibility
  • increased muscle strength and tone
  • improved respiration, energy, and vitality
  • maintaining a balanced metabolism
  • weight reduction
  • cardio and circulatory health
  • improved athletic performance
  • protection from injury

💪🔥Body Booster: If you have a sweet tooth, try adding a healthy but sweet smoothie – like Jen’s – to your daily menu. You might be able to trick yourself into believing it is dessert! And if you enjoyed this article, don't miss I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss.

Nutrition & Diet

10 Foods and Drinks I Eat Every Day to Lose Cellulite After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
Copyright lovesweatfitness/Instagram
Leah Groth
By Leah GrothOct 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Katie Dunlop, CPT, CSN, and influencer (@lovesweatfitness) is a wellness expert and influencer who has lost 45 pounds and totally transformed her body. On her various social media platforms, including YouTube, Instagram, and Facebook, she shares all her tips and tricks to getting into the best shape of her life. In one viral video she takes her followers through “an entire day of eating because I am on a mission to get rid of cellulite,” she says. “I started noticing some on my booty and my thighs this summer that was not there before and I know cellulite is normal, but that doesn't mean you have to love it,” she says, going on to reveal her cellulite-blasting diet.

Salt Water

She starts out by revealing she has three beverages a day that help alleviate cellulite. “There are three specific things I drink every single day that actually will help reduce your cellulite too,” she says. The first is salt water. “This is a habit I started adding this year, but I've been adding about a quarter of a teaspoon of sea salt into about 32 ounces of water first thing every morning. I also do it throughout the day,” she explains in the video.

“This is basically just adding electrolytes without spending a bunch of money on little electrolyte packs,” she adds, calling it a “really clean” way to rehydrate your body, “which if you're dealing with cellulite is so important,” she maintains. “Obviously it's important for our body to always be hydrated and the electrolytes help it actually absorb into the tissue to get the benefits of water, so we actually get hydrated. That's key because if you're dehydrated, that cellulite is going to be way more noticeable.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Protein Shake

Next up, a protein shake. “I always do my protein. This isn't for cellulite specifically, but a high protein diet actually does help reduce cellulite,” she says. “This is drink number one when it comes to helping reduce your cellulite. “Protein, I just have to get in before I have coffee, otherwise cortisol can rise stress and just honestly the way it impacts my body. I don't feel good if I have coffee.”

Egg White Frittata

Her first meal is an egg white spinach frittata, “but I ran out of egg whites so I finished it off with some just regular egg too. “The key with adding protein” is “making sure you're getting enough,” she says. “But the point of protein with cellulite is it really does help firm up the skin and it reduces the cellulite. So if you're not getting enough protein and you're dealing with cellulite, those two things can absolutely be connected,” she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Steel Cut Oats

She also eats some steel cut oats and honey. “The fiber in the oats is also really important because it helps cleanse the body, cleanse the colon, it helps support metabolism, which again, if we are not metabolizing correctly, we're not going to be able to reduce our fat and get rid of that cellulite. So if your metabolism is really sluggish and slow, that can be a problem. The protein helps with that and the oats help with that.”

Cinnamon

She adds cinnamon, which is “great for circulation” and “circulation is important for cellulite,” she says.”Lymphatic drainage, foam rolling, all that stuff can help, but like it starts from within. So making sure we're doing good stuff to help from the start inside what we're putting in our body.”

Coffee

“Caffeine can help reduce cellulite. You just don't want too much caffeine. So I drink half caff that helps with my overall hormones and mood and everything, but also is going to help so I don't go overboard and create more cellulite for my meal too,” she says.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Smoothie

“I have protein berries, almond butter, so I'm gonna make a little smoothie,” she says. “I'm gonna mix it up into a smoothie and do that before my workout to get a little extra fuel for the day.” She explains that bananas and berries help cellulite as they are full of potassium, which is going to “help pull any excess water out of the body,” she says. “So any of those fluids, it'll help flush it out because if you're dehydrated, your cellulite is going to be more prominent. But if you have too much water, you're going to have that bloating and you'll notice it more too.” It also has collagen, which plumpens and decreases fine lines and wrinkles.

Chicken Salad

For lunch she has grilled chicken in a big salad. “I'm just going to do a little meat with some mixed greens. I might do a little tahini or something for my dressing,” she says.

Green Tea

“Also, while I'm making my lunch, I'm gonna make the third drink,” she says. “My third drink is one that I never was really into, but it really does have so many amazing benefits and that's green tea.” She opts for a “yummy” tangerine flavor. “You can have it hot, cold, whatever.” What makes it great? The “caffeine itself can help the release of stored fat in the body, but it has these amazing antioxidants that actually break down fat and can improve and speed up your metabolism,” she says.

RELATED:28-Pound Weight Loss in 4 Months: 6 Habits I Quit for Success

Salmon and Veggies

Dinner might be salmon, bison, or beef with broccoli and sweet potatoes. “The reason I love salmon, especially if you're trying to fight cellulite, the omega 3s are really great for circulation and helping reduce any inflammation. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

10 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Muscle vs. Toning: Doctor's Take

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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