Weight Loss Recipes

Weight loss experts used to warn us that on average, Americans gain seven pounds over the holiday season from Thanksgiving to New Year. Fortunately, more recent studies have dialed that number back to what looks like a more manageable pound or so.

For example, one 2016 study published in the New England Journal of Medicine found that in the U.S., we put on an average of 1.3 pounds after the holidays. (For those who are already overweight, other studies have found it can be as much as five pounds or more.

We are not alone. The researchers, from Tampere University of Technology in Finland, found that packing on pounds over the holidays isn’t a uniquely American problem. Germans gained 1.8 pounds and the Japanese put on an extra 1.1 pounds over Christmas. Everyone also overdid it on national holidays, such as Thanksgiving, Easter and Golden Week, a Japanese holiday that occurs in May.

But it’s actually worse than it sounds. A full half of the pounds that Americans and their friends put on over the holidays, the study found, stick to them like super glue. After dropping half their holiday weight gain, they stopped losing weight, so they still weighed more than they had before the holiday meals and festivities began.

Now, multiply that by years. That’s one answer to the age-old question, “How did I gain so much weight so fast?” We make all kinds of mistakes in the winter months that sabotage our fat loss diet goals, and not just over the holidays.

Here are seven winter weight loss mistakes you might be making and how to avoid them:

1. You stick to traditions.

You always have turkey with all the trimmings, sometimes twice during the holiday season (an average of 4,500 calories, according to research from the Calorie Control Council. You always bake gingerbread men with the kids or grandkids (at 158 per man, according to one homemade recipe from mccormick.com for this holiday treat). And it wouldn’t be the holidays if you didn’t make your famous Buche de Noel, a delectable concoction of sponge cake, chocolate and heavy cream (484 calories—most from fat—according to Bon Appetit magazine’s recipe). You warm up cold winter nights with comfort foods such as mac and cheese (one cup made from a mix is 405 calories a cup, according to the U.S. Department of Agriculture (USDA)) , and thick, beefy stews (at least 210 calories a cup, depending how you make it according to USDA).

Solution: To lose weight in winter you’ll need to change up your traditions. Choose your favorite foods from your holiday meal and take one serving of each. Focus less on food and more on experiences. Trade the annual cookie bake-off for a day of crafting or ice skating. Skip your fancy calorie-laden dessert and become the life of the party by bringing board games to play after dinner. Feed your cravings for comfort food by indulging in Nutrisystem’s creamy mac and cheese, Chicken Pot Pie and Hearty Beef Stew—tons of comfort, fewer calories.

Get perfectly-portioned Nutrisystem weight loss meals to ensure you stay on track. >

2. You use busyness as an excuse for unhealthy choices.

One Cornell University study, published in the Journal of Nutrition Education and Behavior, found that having a busy schedule was the number one reason families made unhealthy food choices. In winter, to your already busy days, you add holiday shopping, decorating and delays caused by bad weather—so of course grabbing a bucket of chicken or ordering a pizza seems like a good solution…until you step on a scale.

Solution: Even if you can’t slow down your life or offload any of your daily tasks, you can be prepared for those times when you used to turn to the drive-thru. Make sure you have your Nutrisystem snacks with you so when you hit a snag finishing up your shopping at the mall you won’t be so hungry that the temptation to binge out is too great to resist. Keep your kitchen stocked with the fixings of healthy Flex Meals—veggies all cut, simple recipes at hand—or do some binge-cooking on the weekend so you have microwave meals in the freezer.

Get your Nutrisystem snacks right here. >

3. You drink too many calories.

Alcohol at parties, hot chocolate drinks after a day of skiing, sledding or even shopping–those liquid calories add up. Alcohol has almost the same amount of calories per gram as fat (seven vs. nine according to a study conducted by Middle Tennessee State University), and a typical hot chocolate with whipped cream from a major national chain is 400 calories (before you start adding the syrups according to starbucks.com). Worse,  liquid calories may not be filling, so you could put away 400 calories at a sitting and still want more. Not only that, alcohol can chip away at your willpower so you’re likely to have more.

Solution: Wise advice any time: Drink in moderation. According to Berkeley Wellness, A five-ounce glass of wine is only about 100 to 190 calories; a 12-ounce bottle of beer is as little as 55 calories and up to 200 calories or more; and a 1.5 ounce drink of liquor 90-165 calories or so. Stick with one, and make sure it’s not “supersized.” Many bars serve six to eight ounces of wine, and your cocktail might contain two or three times the amount of alcohol recommended for one serving. Your bartender can tell you.

You don’t have to give up those delicious hot chocolates and creamy lattes either. Just be smart when you order. Ask for skim milk and turn down the whipped cream. Love those seasonally spiced lattes? Order a small with nonfat milk and without that swirl of whipped cream on the top!

Grab a few protein-packed Nutrisystem shakes to curb the liquid craving. >

4. You don’t eat as many vegetables and fruit as you do in summer.

Yes, the farmer’s markets have largely closed down. No more fresh lettuces, juicy tomatoes and fresh-off-the-tree peaches. You miss those fresh salads the abundance of berries and fruits so your intake slacks off.

Solution: Expand your produce repertoire. There’s still plenty of cold weather produce to choose from, like Brussels sprouts, cabbage, kale, turnips and carrots, that can be shredded into salads or roasted to sweetness. Some fruits, like clementines, apples, and pears, are most abundant when the weather turns cold. Don’t turn down frozen and canned versions either. You’re not losing any of the health benefits. Studies have found that nutrient content of frozen and canned veggies doesn’t vary greatly from fresh.

 5. You’re too “nice” to regift Christmas cookies and turn down party treats.

It’s hard to say no to the party-giver who spent days preparing a ton of food and keeps running plate after plate of delectable goodies under your nose urging you to “just take one,” or assuring you that “it’s just once a year.” It’s even harder—no, impossible—to give back your sister-in-law’s chocolate chip banana bread or your neighbor’s cookie tray.

Solution:  At parties, you can avoid temptation—and insulting a solicitous host—by bringing your own healthy appetizers or desserts and always keeping something you know you can eat on your plate. Then it’s easy to say, “Oh, I’d love to, but I don’t have room.” Or you can come clean: “It looks amazing, but I’m committed to sticking to my diet, even at parties.” The food gifts you receive are a blessing in disguise. They’ll save you some time and money: One less gift to buy or make!

Grab your favorite Nutrisystem desserts to satisfy your sweet tooth while remaining on track. >

6. You hide under layers.

Sweaters, layers and coats are a place to hide from a body that makes you unhappy, but you’re dieting. You’re working on a body you can be happy with and that you don’t want to hide.

Solution: You may be able to hide from others, but there isn’t enough outer wear in the world that can hide your weight from yourself. And you don’t want to. Let it be your weight loss motivation, and certainly don’t be afraid to show off your hard work in a shirt or dress you’ve been eyeing up at your favorite store.

 7. You don’t exercise because it’s cold, rainy, snowy, windy, dark. . .winter.

According to a Gallup poll, exercise frequency drops off precipitously the minute the weather gets little cold and messy. This can cause problems when you are trying to maintain a healthy and active lifestyle throughout the holidays.

Solution: This is the time to pay for a gym membership or a few pieces of exercise equipment—like bands, kettle bells or a step that will let you exercise indoors during inclement weather. But winter offers you a unparalleled opportunity to burn more calories in less time. By being a bit cold—enough to start shivering—you can burn 300 more calories a day, according to George King, MD, of the Joslin Diabetes Center. Cold burns more calories by activating brown fat, a special kind of fat that acts more like muscle to torch calories.

Need a little help to get on the healthy track this winter? Get started with your Nutrisystem meal plan today to avoid the winter weight gain! >

The post 7 Winter Weight Loss Diet Mistakes to Avoid appeared first on The Leaf.

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If you’re like most people, you would love to know how to lose 10 pounds in a month… or even how to lose more weight than that. What you need to remember is this: Reaching your weight loss goal isn’t a sprint—it’s a steady jog that brings you across the finish line at your own pace. But when you start the journey, you want to know right away that you’re making fast weight loss progress with your smart choices. Waiting weeks or even months to see a difference can be so discouraging. “Studies have shown that early weight loss is a predictor of long-term success,” says Courtney McCormick, MPH, RDN, LDN, Nutrisystem Corporate Dietitian.

Ready to learn how to lose at least 10 pounds? Click here to get started with Nutrisystem today!

With Nutrisystem’s Body Reboot week, you move right into the fast lane and begin passing milestones immediately. The Body Reboot week is a quick-start weight loss diet plan designed to help speed up your results from the outset. In a clinical study, subjects lost up to 13 pounds and 7 inches overall in their first month on the Nutrisystem plan.* This is two times the weight lost by subjects dieting on their own. (Still not sure why DIY diets don’t work? Check out this article on the subject).

The key to the power of the Body Reboot week is the boost you get from your first week kit.** To help you start strong, you’ll be set up with all of your weight loss meals and snacks during the first week, including:

• 7 days of specially selected breakfasts, lunches and dinners
• 7 Nutrisystem Shakes, packed with protein and probiotics to support digestive health and help bust belly bloat
• 7 Nutrisystem Snacks that crush hunger with the protein and fiber you need to stay satisfied between meals

Along with the weight loss meals, you get a specially designed Quick Start Guide log to help you maximize your results. Plus, you get FREE access to NuMi, our helpful, easy-to-use weight loss app (Click here to learn more about NuMi). Along the way, you’ll have a professional support team, with comprehensive counseling options from trained weight loss coaches available seven days a week. So if you want to know how to lose 10 pounds in a month, they’re standing by to help you make it happen.

After completing your first week, you’ll move on to your regular Nutrisystem meal plan, as the weight continues to drop. You could say that Nutrisystem is your perfect pace-setter for winning weight loss, starting you rapidly on the path to your weight loss goal and supporting you all the way to Nutrisystem weight loss success. So if you do decide to try it, don’t be surprised if friends and family members start asking you how to lose 10 pounds in a month!

Click here to get started! >

Note: The Body Reboot week may not be appropriate for all, such as diabetics, but we have plans specifically designed for individuals living with diabetes. Check out our meal plans or call a counselor for more information.

*In a study, average weight loss was 11.6 lbs. and 8 inches.

**In a study, avg weight loss was 5.4 lbs in the first week. The avg weight for the study participants was 207.3 lbs. Results vary based on starting weight and program adherence.

**Usage of this kit for more than one week in any consecutive 4-week period may lead to health complications and is not recommended.  Please be sure to eat all of the food recommended for this program. Failure to follow the program protocol and eat all of the food recommended may involve developing serious health complications. If you have diabetes, are under 18 years of age, are pregnant or a nursing mother, or following a specialized diet for health issues, you may not use this kit. Please consult your physician before purchasing (or beginning) this kit.

The post How to Lose 10 Pounds in a Month* with the Nutrisystem Program appeared first on The Leaf.

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Inputs from chief nutritionist Suhasini Mudraganam and fitness expert Sobha Rani

Ringing in the New Year with a handful of resolutions has been the norm for years. From promising to quit unhealthy habits to wanting to meet certain fitness goals, the start of the year has seen it all.

Resolutions are great per se. They give a purpose and a chance to change something about you – for good. Alas, many do not succeed. Why? Lack of determination and failing to keep up with the commitment made during the beginning of the year!

On the bright side, millions of people have succeeded in achieving their goals and have stuck to their resolutions for years. This success totally boils down to the approach and if the resolutions are health-based, a little knowledge about nutrition goes a long way.

After speaking to Truweight’s very own chief nutritionist and fitness expert, Suhasini Mudraganam and Sobha Rani respectively, we have jotted down 20 important health tips.

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These health tips play a major role in determining your overall wellness and when followed religiously, they can make a significant difference.

The best part is these health tips are so versatile and for all! These are not only helpful for weight loss; but can also help you manage lifestyle-related diseases or simply, help you lead a healthy lifestyle. 

The 20 golden health tips

We know we have told this umpteen times, nevertheless, we stress again – a healthy life can be achieved only eating nutritiously. To this day, many fail to see this and take nutrition lightly. Once healthy eating habits are in place, your body automatically heals and responds to the change positively.

Below are some tips on how to incorporate healthy eating this 2020.

Tip 1

This 2020, establish a healthy relationship with water. Start by beginning your day with water instead of a caffeinated drink like coffee/tea.

If possible, add lemon to it. Night is the time our body recovers and during that process, metabolic by-products are released. Drinking water first thing in the morning helps in the elimination of these toxins.

Also, water helps prevent acidity that is caused by caffeine. You don’t have to drink one litre of water. Begin by drinking a glass or two. Then gradually increase it.

Tip 2

Drink enough water. Many assume that they are drinking an adequate amount of water but the truth be told, they are not. Consume water according to your BMI. An average person should drink a minimum of 2 to 2.5 litres of water a day.

Tip 3

Start your day with nuts after drinking water. Nuts are loaded with essential micronutrients and good fats. It is even better if you eat nuts soaked overnight. Post this you can have coffee/tea. This reduces the chances of developing acidity.

Tip 4

Make it a point to include protein consciously in all major meals. Protein is very important for healthy muscles. Some of the best sources of protein are eggs, lentils, legumes, kidney beans, lean meat like chicken, fish etc.

Tip 5

Try eating more of whole grains. To begin with, eat millets once a week and slowly increase the intake. And importantly, don’t just eat one type of millet. There are plenty of wholegrain varieties out there and try to incorporate them all in your diet.

It is noteworthy that each grain has different compositions of nutrients. Each one is rich in calcium, iron, phytochemicals, antioxidants etc. Eat them all to enjoy their full benefits.

Similarly, add Ragi or other millet flour to you regular wheat flour to give it a wholegrain touch. Likewise, replace regular or whole wheat Rava with Jowar Rava or other millet Rava.

Tip 6

Add more colour and variety to your plate.

People tend to eat the same meal day in, day out. By doing this, you are missing out on several essential nutrients offered by other foods.

For example, many South Indian households predominantly cook Toor Dal only. While it is good to eat Toor Dal, one should eat other lentil varieties regularly.

Tip 7

Fruits are an important part of a well-balanced diet. For starters, eat at least one fruit a day. And always remember to choose seasonal fruits and local produce over imported fruits. Imported fruits are full of preservatives and chemicals to keep it fresh for longer days owing to the transit involved.

For example, you might have seen imported waxed apples. Wax is used to retain the moisture of the apples. Eating this is not at all healthy and can damage your health.

On the other hand, locally produced fruits do not require heavy transportation and therefore, it is more natural. 

Fruits grow according to the season and those fruits suit our body the best during that particular season. This makes seasonal fruits best any day.  Also, opt for whole fruits instead of fruit juices.

Tip 8

Eat berries. They are loaded with antioxidants and phytochemicals. If possible, stick to native berries and fruits like Ber (Indian jujube) and custard apple. They benefit the body more than imported berries.

Tip 9

Devise an eating pattern and stick to it. Have meals on time. Having dinner late at night is extremely dangerous. Make a habit of eating dinner before 9 pm. Create an eating habit and follow it with discipline.

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Similarly, don’t indulge in heavy meals during the night. If your dinner gets delayed, then keep it simple and light. If you eat a heavy meal at night, your body won’t be able to digest the food efficiently. This results in the accumulation of fat.

Tip 10

Maintain a sleep pattern. Our body follows the circadian rhythm. When the sun rises, our body wakes up and when the sun sets, our body prepares to rest too. Disturbing this pattern can damage the body.

Staying up late once in a while is okay but don’t confuse your body by making this a habit. Likewise, sleep for a minimum of 7 to 8 hours. A sound sleep is very important for mental health. 

Tip 11

This new year, make it a point to increase your fibre intake. An average person should eat 20 to 30 grams of fibre in a day. To achieve this, eat vegetables, fruits, lentils, kidney beans, wholegrain etc. Eat four to five servings of fruits and vegetables in a day. These are a good source of micronutrients too.

Tip 12

Our nutritionist strongly recommends the intake of fruits and vegetables in its raw and uncooked form. Uncooked vegetables have a higher amount of nutrients than cooked vegetables.

Eat raw fruits, nuts and at least one serving of salad prepared using uncooked vegetables. Include small servings of sprouts at least once or twice a week. If your stomach agrees, increase the sprouts intake.

Tip 13

Include probiotic foods such as buttermilk, curd and other fermented foods in your diet. Our body has three times more bacteria than cells and probiotics are good bacteria. Probiotic bacteria keep the gut healthy and aids in easy digestion

Tip 14

Have three square meals a day and two healthy mid-meal snacks. Nuts, fruits and berries are a great option for mid-meal snacking. Also don’t have heavy meals. Implement portion control. This can be done diligently by choosing smaller plates and serving bowls.

Another important health tips for this 2020 is, try to avoid processed foods and sugars. Reduce the intake of maida, desserts and sugary soft drinks. These unhealthy foods will negate your wellness efforts.

That’s all the crucial tips about nutrition and nutritious eating! When eating habits are sorted, three-fourths of the challenge is met.

When nutritious eating is needed for a healthy body, a proper exercise routine can help you attain a fit body. Below are some exercise tips that can help you meet your 2020 fitness goals.

Tip 15

Do not exercise for long hours. It is not the amount of time spent but the quality of the exercise that matters. Even if you exercise for 30 minutes, ensure that you do it properly and employ the proper technique. Give importance to quality over quantity.

Tip 16

Choose your exercises wisely. Don’t just focus on cardio exercises. Incorporate strength training as well in your exercises. While cardio helps with burning fat, strength training will give you a chiselled body.

Tip 17

Women tend to believe that they’ll gain muscle if they do strength training. But this is not true. Women lack testosterone and therefore, they will not gain bulky muscles.

Tip 18

Don’t push yourself too much. Take it slow. Maximum heart rate while exercising is 220 minus your age. Exercise up to 80% of your heart rate. You’ll see good results. And take proper care of your muscle mass. Good and healthy muscles complement fat burning.

Tip 19

Do not exercise on an empty stomach. Initially, you might burn fat but on later stages, your body will start taking energy from muscles leaving the fat intact. This will not yield the desired results.

Tip 20

Don’t begin your fitness journey with an “I-know-it-all” attitude. Keep an open mind. Know your body and its metabolic rate. And importantly, do not hesitate to seek expert help.

If you are a gym rat, eat a fruit along with some nuts before hitting the gym.

Post-workout, eat protein and carbohydrate-rich meal. It is important to supply your body with nutrition and energy after a good workout session. And protein helps in the building up of muscles.

Similarly, indulge in whey protein only if you are into bodybuilding. Vegetarians can get their share of protein from kidney beans, sprouts, legumes, lentils etc.

Another important point to note is – be active throughout the day. And no, we are not talking about exercise.

Do not sit for more than 30 to 40 minutes. Take short walks as often as possible. Walk while you are on call. Move your body constantly.  

Well, these are the crucial health tips that will help you a lot with your wellness journey this new year.

If you are consistent and committed throughout the year, you will definitely see good improvement by the end of the year. Even if you are unable to maintain consistency, do not give up. Fall right back into the pattern and incorporate these health tips as much as possible in your day to day life.

Remember, you can either make your resolution or break your resolution! With the correct approach, you can definitely make it.

We wish you a happy and healthy New Year 2020. 

The post 20 Health Tips To Reassert Your Wellness Goals This 2020 appeared first on Truweight Blog.

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High blood pressure or hypertension is a global concern because of its wide prevalence. If not attended to in time, it can lead to severe complications like a heart attack or a stroke which can turn fatal.

Hypertension is referred to as a silent killer because you can live with it for years even without knowing, as its symptoms are likely to go unnoticed by you.

Table of Content

• What is high blood pressure or hypertension?
• Causes of high blood pressure
• Symptoms of high blood pressure
• Treatment of high blood pressure
• Foods to reduce blood pressure
• DASH diet
• Eating strategy

A report of the World Health Organization (WHO) suggests that the proliferation of processed food industry has influenced the extensive prevalence in people with hypertension. This is attributed to the alarming increase of salts in processed and packaged foods worldwide.

On the bright side, high blood pressure can be managed better by choosing healthier foods. In this article, we will bring all about the infamous blood pressure and certain foods to reduce blood pressure.[1]

What is high blood pressure or hypertension?

Blood pressure is referred to as the pressure of the blood exerted on your artery walls. The normal pressure is measured as 120 over 80 mm of mercury (mmHg), and when your reading is over 130 over 80 mmHg, you are considered to be suffering from high blood pressure.

Causes of high blood pressure:

Many factors like age, lifestyle, family history, gender, and race, which are beyond your control, can increase your risk of blood pressure/hypertension. You can, however, control hypertension by exercise and eating a diet rich in potassium, magnesium, fibre and less sodium.

Hypertension is broadly classified into two types 

Primary

• Genetic: The condition is inherited.
• Physical: Changes in the body due to ageing cause imbalance in salts and fluids.
• Environment: Induced by a sedentary lifestyle and unhealthy food habits.

Secondary

It can appear on its own or due to some underlying medical condition and diseases.

The contributory factors for hypertension are:

• Stress
• Kidney disease
• Inborn heart defects
• Obstructive Sleep Apnea
• Thyroid malfunction
• Drug-related
• Alcoholism[2]

Symptoms of high blood pressure:

High blood pressure is often referred to as a silent killer with no discernible symptoms to alarm you. It remains undetected for long and can damage your cardiovascular system and kidney.

It is advised that you keep a regular check on your pressure measurement. Sometimes, it is suggested that hypertension may cause sweating, anxiety or disturbed sleep. In extreme cases, it can cause severe headaches and nose bleeding.

Treatment of high blood pressure:

The first step towards the management of hypertension is to monitor your blood pressure regularly. The best way to counter it is through your diet.

Eat foods that reduce blood pressure. Apart from modifying diet, the usual methods to manage it are:

• Regular physical exercises for at least 30 minutes per day.
• Avoid stress and devise strategies to counter situations that cause stress.
• Maintain healthy body weight.
• Quit smoking.
• Drink alcohol in moderation.
• Medications prescribed by a doctor.[3]

8 Foods to reduce blood pressure:

You are often faced with a situation of how to lower high blood pressure. A suitable change in your diet is one of the best home remedies for high blood pressure that works.

Here are a few easily available foods to reduce blood pressure.

1. Leafy greens: The potassium-rich leafy greens lower your blood pressure as they help your kidneys to excrete excess sodium through urine. Spinach, kale, turnip greens, beet greens should be high in your diet.
2. Garlic and herbs: The increase in nitric oxide in the body is attributed to the use of garlic. Nitric oxide acts as a vasodilator reducing the pressure in your arteries. Addition of herbs and spices like basil, cinnamon, thyme, and rosemary in your diet helps to cut down on your salt intake. This helps to reduce blood pressure.
   
3. Skim milk and yoghurt: It is calcium-rich and also, low in fats. These factors make this food ideal for reducing blood pressure.
4. Oatmeal:The low-fat, low-salt and high-fibre contents of oatmeal are a sure way to reduce your blood pressure. These properties make oatmeal an ideal breakfast option.
   
5. Bananas: Eating bananas gives you the best of potassium to lower your blood pressure.
   
6. Fish with omega-3: The primary source of lean protein in our diet is fish. Salmon and Mackerel are high in omega-3 fatty acids which lower not only your blood pressure but also lower triglycerides and inflammation. Other fishes like Trout contain Vitamin-D that can reduce blood pressure too.
   
7. Olive Oil: If you want to know how to reduce high blood pressure with healthy fat, olive oil is your answer. Polyphenol in it is an inflammation-fighting compound that helps reduce blood pressure.[4]
   

DASH diet:

Dietary Approaches to Stop Hypertension (DASH) diet is shown to manage and reduce high blood pressure effectively. It is a therapeutic diet, recommended by the U.S. National Heart Lung and Blood Institute (NHLBI). This flexible and well-balanced diet is specially designed for people with hypertension.

It aims to:

• Lower high blood pressure
• Improve the level of fat in the bloodstream
• Reduce the risk of cardiovascular disease

The DASH diet advocates adequate fruits and vegetables in every meal that must also contain high-fibre foods such as nuts, beans, and whole grains.[5]

Eating strategy:

Mere knowledge of what food to eat and how to reduce blood pressure is not enough to benefit fully from its intake. You have to devise a fruitful strategy to prevent and manage hypertension. A smart strategy is to fill up half your plate with fruits and vegetables.

Fruits and vegetables have fewer calories are loaded with potassium, fibre, antioxidants and a range of other nutrients while offsetting the effects of sodium. The cardinal point to remember is that if you are diagnosed with high blood pressure, you should not deprive yourself of food, but eat smartly to keep yourself healthy.

It is also important to know what foods you should avoid to reduce blood pressure. You should keep away from:

• Salt: Reduce your intake of salt, and at times, it may be necessary to eat salt-free diet.
• Processed meat and food: These can be described as sodium trap because of its excess sodium content.
• Pickles: The excess of preservative in the form of salt makes this food unsuitable for a high blood pressure diet.
• Packaged food: Ketchup, sauces, and other foods are a strict no-no.[6]

Conclusion

The best way to counter high blood pressure is to be informed about the disease. Next comes the diet part. It is very essential to know about the foods that help to reduce blood pressure.

A long-term strategy and the adoption of healthy habits towards your food and lifestyle is an effective way to counter hypertension or high blood pressure.

Remember, nutritious eating is not just a healthy habit; it is a way of life. Eat wholesome foods, lead a healthier life.

The post 7 Foods That Help To Reduce Blood Pressure – The Silent Killer appeared first on Truweight Blog.

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You’ve surely heard that fiber is good for you when it comes to a healthy lifestyle. However, you might still be wondering why you should be so diligent about including it in your diet to lose weight. We’ve rounded up the latest science and are here to tell you how fiber and weight loss are connected.

What is Fiber?

The truth is, there is quite a bit of research connecting fiber to weight loss that should be on your radar. But first, it’s important to understand what fiber is.

According to The Harvard T.H. Chan School of Public Health, dietary fiber is a carbohydrate found in plant foods like fruits, vegetables and whole grains. However, unlike other carbs, fiber is unable to be digested by the body. This causes it to pass through the digestive system without causing blood sugar to rise. There are two main types of fiber that we will discuss later.

There are some really great ways to sneak more fiber into your diet, including making simple swaps (such as switching white potatoes with sweet potatoes). These easy changes can pay off by assisting with your weight loss efforts. Medical News Today explains that consuming high amounts of fiber can “can significantly contribute toward body-weight control.”

Fiber is a Simple Solution

When it comes to losing weight, a lot of people are willing to try complicated diets. However, research shows that something super simple—eating more fiber—might be even more impactful. A study, published in Annals of Internal Medicine, looked at whether one simple change could be that powerful—and it was.

In the study, one group adhered to the American Heart Association (AHA) diet, which included shaving 500 to 1,000 calories off of their normal food intake and following some complex food guidelines. The other group was simply told to eat more high fiber foods. After a year, the high fiber group lost about an average of 4.6 pounds while the AHA group lost about six pounds. Despite eating such a strict and complicated diet which included restricted calories, the AHA group was only slightly higher. This shows that simply increasing fiber intake may be a solution to dropping pounds for those who struggle sticking to a complicated meal plan.

Fiber Reduces Appetite

One way that eating a high fiber diet may play a role in weight loss is the fact that consuming fiber can reduce one’s appetite. According to Healthline, this may be due to the reduction of the hormone ghrelin when fiber is consumed. Ghrelin is responsible for increasing hunger and appetite within the body. Similarly, it is also understood that fiber decreases hunger by slowing down the movement of food through the digestive system, says Healthline. This helps people to feel fuller for longer.

Fiber and its Correlation to Gut Health

Fiber is divided into two categories—soluble and insoluble. Soluble fiber (the kind found in oats, blueberries and beans) can dissolve in water and is said to help decrease blood sugar and cholesterol, says The Harvard T.H. Chan School of Public Health. Insoluble fiber (found in vegetables, whole wheat products and rice) is unable to dissolve in water and is associated with better bowel movements.

Both types of fiber can help with gut health balance. According to research from the University of Illinois College of Agricultural, Consumer and Environmental Sciences, both soluble and insoluble fiber helped to increase the abundance of healthy gut bacteria in study subjects. Healthline explains that because we are unable to digest fiber, it acts a probiotic that feeds beneficial bacteria.

Fiber and Belly Fat

Abdominal fat can be one of the most stubborn areas to lose weight. However, research has pointed to fiber playing a vital role in its reduction. A study, published in Obesity, found that a higher fiber intake was linked to a lower risk of belly fat. This particular research was linked directly to soluble fiber and found that eating more of it could not only help people to lose belly fat but also prevent its gain.

Making Fiber a Regular Part of your Diet

There is no question that the research on fiber is positive—but it’s not just linked to weight loss. A diet high in fiber has been shown to have other benefits such as reducing the risk of heart disease, cancer and more, says Healthline. For all of these reasons, it’s clearly beneficial to make fiber a regular part of your diet. According to the Academy of Nutrition and Dietetics, the daily fiber recommendation is 25 grams for women and 38 grams for men. Unfortunately, most people don’t get enough.

Ensure you’re getting enough fiber in your diet with a healthy meal plan from Nutrisystem! Our programs can help lose weight with a balanced diet that is high in fiber. You will incorporate more fruits, veggies and whole grains into your day and enjoy fiber-rich Nutrisystem meals and snacks. Paying attention to your fiber intake can go a long way in improving your waistline—as well as your overall wellbeing.

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If you haven’t tried an air fryer yet … what are you waiting for? Unlike other TV gadgets that say they slice and dice but don’t, the air fryer is the real deal: Using superheated air instead of oil, the countertop wonder turns out cripsy fried chicken, crunchy potato chips and other fried food favorites with fewer calories and fewer ingredients than store-bought or other homemade options. Meals like these Air Fryer Chicken Drumsticks use just three ingredients.

So get your hands on an air fryer and start making your favorite fried food for less the calories. Need a place to start? We’ve got you covered with PLENTY of delicious “fried” recipes right here on The Leaf.

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Try these 9 no-sweat recipes (with zero guilt!) that are inspired by fried food favorites:

1. Air Fryer Crab Wontons >

Calories per serving: 60

On Nutrisystem, counts as: 2 Extras

Wonton treats like these are a fried food takeout favorite, and they seem like they’d be impossible to replicate at home. But there’s a secret in your grocery freezer: Premade, pre-cut wonton wrappers. Fill them with a tasty combination of cream cheese, green onions, lump crab meat and a few spices, and you’ve got a pile of poppable snacks or a smart-portioned side dish that pair perfectly with other Flex Meals like the Asian Edamame Power Bowl. And at just 60 calories for two crab wontons, you can enjoy these creamy, crunchy favorites while staying on plan.

2. Air Fryer Baked Eggs >

Calories per serving: 81

On Nutrisystem, counts as: 1 PowerFuel

Omelets and other egg scrambles can be frustrating on a busy morning: There’s the pan to clean up, and the risk that in your morning rush, you might not cook the dish just right. This air fryer recipe solves both problems: The machine cooks the breakfast to perfection at the push of a button in just five to eight minutes, and you’ll eat it in the same ramekin you cook it in—so there’s nothing to clean up. It’s a tasty, flavorful breakfast to power you up for the day and keep you filled with protein and vegetable protein long into the morning.

3. Air Fryer Chili Potato Skins >

Calories per serving: 151

On Nutrisystem, counts as: 1/2 SmartCarb, 1/2 PowerFuel and 2 Extras

Just because you’re losing weight doesn’t mean watching the game is accompanied just by carrot sticks. While it’s great to get your veggies in while cheering on your favorite team or binging your favorite new show—and The Leaf has recipes for amazing dips (try this popular Skinny Spinach Dip >) to accompany those vegetables—you can still enjoy indulgent favorites while staying on plan. Case in point: These chili-filled potato skins are just as delicious as calorie-filled fried food. Thanks to the air fryer, each skin—loaded with chili, cheese and sour cream—is just 151 calories.

4. Air Fryer BBQ Potato Skins >

Calories per serving: 143

On Nutrisystem, counts as: 1 PowerFuel and 2 Extras

Not a chili fan? These skins swap out the red for pulled pork and barbecue sauce and keep the cheese and dollop of sour cream. They’re simple to make: Just crisp the potato in the air fryer for five minutes while mixing the other ingredients—including store-bought pulled pork and sauce—in a bowl. Fill each skin once it’s cooked and top with sour cream for an appetizer experience that would be welcome fare in any sports bar … but at 143 calories, these are more than welcome in your weight loss plan.

5. Air Fryer Southwestern Egg Rolls >

Calories per serving: 165

On Nutrisystem, counts as: 1 PowerFuel and 2 Extras

Many “diet” versions of your favorite fried food offer a teeny, tiny portion. Not so with these easy-to-make egg rolls: Each 165-calorie serving is six rolls, filled with chicken, cheese, vegetables and avocado. And with ready-to-use egg roll wrappers from the grocery store freezer, all that deliciousness couldn’t be easier to make. Just a few steps on the stove and 16 minutes in the air fryer, and you’re in crunchy, chewy appetizer heaven.

6. Air Fryer Pizza Rolls >

Calories per serving: 67

On Nutrisystem, counts as: 2 Extras

There’s bad news about the pizza rolls you remember microwaving as a youth: They weren’t good. Try those same rolls as an adult, and you’re sure to be disappointed—and you’ll still burn your mouth on the boiling sauce inside. But these air fryer rolls have fewer calories and more flavor: Thanks to using real ingredients like actual mozzarella cheese, your favorite low-sodium pizza sauce, and turkey pepperoni, they’ve got the real flavor of pizza swaddled in each ready-made wonton wrapper. And thanks to the magic of the air fryer’s superheated air, they’re lower in calories, too. Just watch your mouth: You can still burn yourself on these healthier, tastier rolls!

7. Air Fried Eggplant Parm Poppers >

Calories per serving: 221

On Nutrisystem, counts as: 1 SmartCarb, 1 PowerFuel and 1 Vegetable

Three of these poppable “fried” snacks is just 221 calories, but they’ve got a whole day’s worth of flavor. Salty from Parmesan cheese, savory from eggplant cubes at the base, spiced up with Italian seasoning, and given a smooth finish from a dip in marinara sauce, each ball offers the full range of eggplant parmigiana flavors in a single bite. Prepare them before your next big gathering or hoard them all for yourself. The recipe makes three servings, so you can enjoy these snackable favorites tonight and then as a side with other meals tomorrow.

8. Air Fryer Mexican Pizza >

Calories per serving: 325

On Nutrisystem, counts as: 1 SmartCarb, 2 PowerFuels and 1 Extra

Get the gooey cheesiness you love from a Mexican pizza without worrying about burning it: The air fryer makes it easy. After browning some ground turkey with cilantro, green onion and spices, you’ll add it into the air fryer on top of a tortilla with spinach and cheese. In less than 10 minutes, your pizza is ready to be topped with salsa and avocado for a perfect Flex Meal you’ll love—and love to share. The recipe makes 4 servings, so cut it up and make this Nutrisystem-friendly meal something the whole family can enjoy together.

9. Air Fryer Orange Tofu >

Calories per serving: 103

On Nutrisystem, counts as: 1 PowerFuel and 1 Extra

If you don’t love tofu, get ready to change your mind: These air fried tofu cubes are crunchy and breaded from a panko breadcrumb and cornstarch coating and bursting with the flavors of orange, ginger, garlic, and soy sauce. They’re a surprising appetizer that your family or guests will love—and ask you to make again for your next get-together. Best of all, they fit right in with your healthy lifestyle: Each serving of orange tofu is just 103 calories, leaving plenty of room in your Flex plan for more of your favorite foods … or another serving of these tofu bites!

10. Air Fryer Honey Mustard Chicken Bites >

Calories per serving: 144

On Nutrisystem, counts as: 1 PowerFuel and 2 Extras

These crispy chicken bites are a must-try air fryer meal that are complemented by a delicious homemade honey mustard sauce you can enjoy with zero guilt. Whip up these Honey Mustard Chicken Bites for the family, your next get-together, a work gathering or just to enjoy throughout the week. Their golden and crunchy exterior (thanks to the air fryer!) will have you reminiscing of your favorite chicken nuggets from your favorite drive-thru, but guess what?! With a fraction of the calories, these Chicken Bites can be enjoyed while losing weight!

11. Air Fryer Dry Rubbed Chicken Bites >

Calories per serving: 245

On Nutrisystem, counts as: 2 PowerFuels and 1 Extra

These hearty Dry Rubbed Chicken Bites are filled with flavor thanks to chili powder, paprika, cumin, garlic powder and onion powder. “Fried” to crispy chicken perfection, this air fryer recipe is certain to become a family favorite. Looking to make these Chicken Bites into a full-on meal? Pair them with these delicious Air Fryer Sweet Potato Fries > for a classic meal that’s made the healthy way—so you can enjoy every single bite without the added guilt!

12. Air Fryer Salt and Vinegar Chips >

Calories per serving: 97

On Nutrisystem, counts as: 1 SmartCarb

Golden and crispy—these homemade Salt and Vinegar Chips are even more delicious than your store-bought favorites. Thinly sliced potatoes are cooked to golden perfection in the air fryer to make this diet-friendly snack or side. Coated with loads of flavor from white vinegar and kosher salt, these guilt-free chips can be enjoyed for under 100 calories.

13. BBQ Sweet Potato Chips >

Calories per serving: 120

On Nutrisystem, counts as: 1 SmartCarb and 1 Extra

Greasy BBQ chips are a classic guilty pleasure, but their high-calorie content and easy-to-easy nature make this snack a diet no-no. That’s why we created this BBQ Sweet Potato Chips recipe that are cooked to golden perfection thanks to an air fryer. For a fraction of the calories and healthier ingredients, these BBQ Sweet Potato Chips are a dieter’s dream.

14. Crispy Nacho Cheese Chips >

Calories per serving: 125

On Nutrisystem, counts as: 1 SmartCarb

Loads of cheesy flavor covers these homemade Crispy Nacho Cheese Chips for a loaded tortilla chip that won’t derail your healthy diet. Cooked to crunchy perfection, these pop-able chips are a must-try for snackers. And just a helpful hint—you made want to double the recipe because chances are, the whole family will love these!

No time for cooking this week? Check out our menu filled with ready-to-go versions of your all-time favorite foods >

The post 14 More Air Fryer Recipes for Fried Food Lovers appeared first on The Leaf.

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