Meet Your Bikini’s Newest Friend: Beyonc-Aid

Post-Fourth cookout (pig-out), we felt it appropriate to introduce you to our favorite summer vice, Beyonc-aid. The name is, of course, an ode to the Master Cleanse Diet Queen, Bey, who used this method to drop over 20lbs for Dreamgirls. However, instead of completely cutting solid foods out of the equation, we choose to be mindful of our choices throughout the day and use the drink to keep our appetite at bay.

Why we love it? It’s tasty, refreshing, and a natural diuretic to keep you from bloating in your swimmie. It also suppresses the appetite and boots the metabolism, which makes it extra useful as a morning juice. Try to drink a full serving before eating breakfast, then sip on it throughout the day to keep the puffiness away.

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What you need: Lemons, a lemon press, stevia in the raw, cayenne pepper

For one Bkr bottle:

Press 2 Lemons, add 1-2 packs of Stevia, and a pinch of cayenne pepper (don’t be shy, the spicier the better).

For a full 1/2 gallon pitcher (pictured):

7 lemons, 6-7 packs of Stevia, 1/4 teaspoon of cayenne pepper. Mix, chill, and enjoy ūüôā

The Bounce Back After The Binge.

Are you a weekend binge-eater? A late-night-pig-outer? Or a fall-off-the-wagon-all-week kind of person? With Spring Break upon us and summer looming in the near future, we decided to round up a few of our favorite tips and tricks from the NB team so you’ll be reaching for your bikini instead of that baggy white tee.

Hallie: “Drink as much water as you can handle! Divide your weight in half and you should be drinking that number in ounces a day. Also, add lemon to your water. Lemon breaks down the lactic acid in your muscles.¬†I’ve found that not adding ice to my water allows for me to drink much more.”

Madison:¬†“Chia seeds are my vice, I add them to my breakfast and lunch. They really keep me feeling satisfied. Also, I love using pasta substitutes like spaghetti squash or zucchini noodles using my Veggetti


Ann Holland: “Drink lots of water. Limit sugars, grains, and dairy. Eat lots of fruits, veggies, and protein.”

Julia: “I love walking my dog first thing in the morning, well after 6 am barre of course ;), it’s become part of my daily routine and getting fresh air every day makes me feel so happy and healthy. I need a lot of protein in the morning to keep full after a hard morning workout at Nb, so I like to make smoothies – greek yogurt, a banana, peanut butter, and lots of spinach is my favorite. I think having a big protein filled breakfast and smaller meals throughout the day makes me feel my¬†best!”

Katy:¬†“Brags apple cider vinegar – good for skin, lowers blood sugar, and is a natural diuretic. Take a shot or mix with water. Anytime I’ve overindulged on the weekend, my ACV makes me feel so much better and gets me back on track.”


Erin: “Replace one meal a day with a green smoothie (almond milk, spinach or kale and frozen fruit)!”


Krista replaces unhealthy snacks with healthful homemade treats! Check out her recipe for Oatmeal Energy Bites (they are delicious).

Meanwhile in Mexico‚Ķ..¬†Kelly advises us to “steer clear of all-inclusive vacations”….


Homemade Granola & Greek Yogurt by Gussie Gayle

We’ve all heard about the Greek Yogurt craze by now, but what you don’t always hear about is how sugar-filled a lot of store brands can be (not to mention the preservatives). Here, our resident ‘house mom,’ Gussie Gayle, lets us in on one of her most popular recipes – greek yogurt and homemade granola. YUM-O! Perfect for any breakfast or mid-day snack! Here’s a sneak peek of the finished product:

Breakfast anyone?

Oh, and this recipe makes a LOT of granola, so if you’re not baking for a big family or group, cut it in half.


Step 1: Gather all of your ingredients!

Old-Fashioned Oats, Wheat Germ, Sesame Seeds, Sunflower Seeds, Coconut, Buttermilk Powder, Chopped Nuts (optional), Dried Fruit (optional), Honey, Sunflower Oil

Step 2: Pre-heat the oven to 350 degrees.  Lightly oil and flour a cookie sheet with sides.

Step 3:

Dry Mix:  (In a large bowl)
5 cups old-fashioned oats (not instant)
1 cup sesame seeds
1 cup sunflower seeds (I prefer pumpkin seeds)
1 cup wheat germ
1 cup coconut
1/2 cup dry buttermilk powder
1/2 cup whole wheat flour
1 cup chopped nuts (optional, but I don’t always)

1 cup dried fruit (optional, but I don’t – I like to add fresh when I serve it)

Wet Mix:  (In a medium sized bowl)
1 cup safflower or sunflower oil
1 1/2 cup local honey

Whisk the oil and honey until they are well mixed and almost fluffy.  Then, pour the wet mix into the dry mix and combine thoroughly.

Once everything is happily groove-a-licious, spread the entire mixture evenly onto the cookie sheet. ¬†It’s a big pile if you do the whole recipe.

Step 4:¬†Bake at 350 for about 25-30 minutes, or until golden brown. ¬†I usually stir about mid way. ¬†Watch it carefully, because it will overcook quicker than you realize. ¬†It needs to be golden brown, and “dry” enough (after it cools and you crumble it) that it will stay loose in storage. ¬†Store in an air-tight container.


Step 1: Gather ingredients!

1 Quart Milk (I use skim, but use what you want)
1/2 cup Powdered Milk

1 container (1/2 cup) plain yogurt with an active culture (like Chobani Greek Yogurt)

Step 2:

Pour milk into small saucepan and whisk in powdered milk. Place over medium heat and bring to 120 degrees F on an instant read thermometer. Once milk has reached 120 degrees F, stir in yogurt, blend well, and then pour into two pint jars (or one quart jar).

Step 3:

Turn the light on in your oven and place the jars close to the bulb.  I usually make the yogurt either in the morning and remove it from the oven before bedtime, or at night and leave it overnight until set.

Voila! The yogurt will be “looser” than store-bought yogurt, because it doesn’t contain all of the additives. Resist the urge to stir it, because that will loosen it even more. SO GOOD with granola and fresh fruit!

I Put My Hand Upon Your Hip, When I Dip, You Dip, We Dip

Recipes by our in-house ‘Mother Earth,’ Hope Parks.


What do 11am and 3pm have in common (aside from not being in barre class, obvi)? MUNCHIES!  They hit hard, especially late in the afternoon!  Snacks are easily a downfall in the healthiest diet Рeither to find healthful ones we actually like, or to not eat them entirely.  Skipping them, causes the metabolism to crash, aka, turning the fat burning furnace off = not cool!  Veggies are an obvious healthful option, but dips and dressings are often loaded with nasty fats and preservatives.  Here are two yummy, protein packed options to try.  Best part?  They are easy to tweak til your taste buds smile.


2 cups chickpeas* (Soak them overnight.  Pour off the soaking water and add 6 cups fresh water.  Boil til tender, apx. 1 Р1 1/2 hrs uncovered.  Add more water if needed.)

1/3 cup tahini paste

1/2 cup water

2 Tbsp olive oil

2-3 cloves of garlic

Juice of 2 small lemons

Salt to taste

Finish with olive oil, lemon & fresh parsley.

Spicy Chipotle Hummus (thanks to Jill at Lululemon Athletica Knoxville) Cut the lemon juice to 1 lemon and add 2-3 chipotle peppers and 1-2Tbs of the adobo sauce in which they are packed.

*You can use canned chickpeas if you’re in a crunch, but soaking dry ones makes it taste so much better. It sounds fussy, but put them on to soak either at night or in the morning, then put them on to boil while your cooking dinner.  You can drain them and store in the fridge until you are ready to make the hummus.  They also freeze well if you make a big batch.

 Not So Hidden Valley Ranch Dip

1 container greek yogurt

1 Tbsp sour cream

2 Tbsp each your favorite fresh herbs. I used dill, parsley and chives this time.

1/4 tsp garlic powder

1/8 tsp salt

1/4 tsp pepper

1/2 tsp agave

2 Tbsp finely crumbled feta

Taste as you go and add garlic, agave nectar, salt, pepper etc, to your preference.

What to do with your leftover herbs?  Toss with olive oil and red potatoes to roast, try a new salad dressing recipe? Let us know!