Weight Loss Recipes

What if there was a magic meal that could help make your waist smaller, cholesterol lower and heart healthier? Enter oats.

Oatmeal contains loads of a special fiber called beta-glucan. According to the Academy of Nutrition and Dietetics, consuming just one and a half cups of oats containing this fiber daily can help lower your cholesterol levels and control blood pressure.

Oatmeal is nutrient-dense, too. It’s a great source of manganese, magnesium, iron, zinc, folate and other B vitamins. It’s also full of antioxidants, which is probably why the American Heart Association recommends oatmeal as a heart-healthy meal. Combining oats with vitamin C only helps increase these cardiovascular benefits.

And it doesn’t stop there. Oatmeal may boost your immune response, control blood sugar spikes, and help control your weight. Oats contain more protein and fat than most other grains. Plus, they’re gluten-free, making them a perfect choice for those with Celiac disease. This well-balanced meal will help keep you satisfied throughout the morning. Extra perk: Oats are relatively inexpensive so gaining these benefits by eating them everyday is completely budget-friendly. Even bigger perk? Nutrisystem’s got plenty of oat options on the menu!

One-half of a cup of cooked oatmeal (in water) counts as a SmartCarb on the Nutrisystem program. And, if you’re looking to create a flex breakfast, you’ll want to sit down to one SmartCarb and one PowerFuel.

 

Looking for some fun ways to pump up your oats?

Here are 10 ways to add some excitement, flavor and extra nutrition to your morning bowl of oats:

• Fruits & Berries
  Add some fresh seasonal berries to your oatmeal. Berries add both natural sweetness and vitamin C to your bowl. Vitamin C boosts the cardiovascular benefits of your oatmeal and aids in iron absorption. Add your favorite berries to your morning meal to take your oats to another level (a cup of fresh berries counts as one SmartCarb serving on Nutrisystem).
• Banana-Nut Oatmeal
  It’s simple to add sliced bananas, chopped walnuts and cinnamon to the top of your cooked oatmeal. And it makes for a restaurant-worthy breakfast dish. Bananas add even more fiber to your meal, plus potassium and antioxidants. One medium banana counts as one SmartCarb on the Nutrisystem program. Walnuts are rich in omega-3s and vitamin E. This little nut may boost your brain power, too (Remember: Two tablespoons of walnut halves count as a PowerFuel on Nutrisystem). Basically, this delicious dish is the perfect meal for both your mind and your heart.
• Overnight Oats with Chia Seeds
  Overnight oats may be the quickest breakfast with the biggest health benefits. Have less than a minute to put breakfast together? Make oats at night and you’ll be able to grab them and go in the morning. Combine your favorite nut milk with oats, chia seeds and cinnamon. Chia seeds are loaded with heart-healthy fats, fiber, protein, vitamins and minerals. One and a half teaspoons of chia seeds count as one Extra on the Nutrisystem plan, while one cup of unsweetened almond milk counts as one Extra. Love chia seeds? Try this delicious recipe for Mango Vanilla Chia Seed Pudding.

• Unsweetened Coconut flakes
  Coconut flakes are crunchy and sweet, adding a hearty bite to your morning oatmeal. Coconut flakes also add fiber, heart-healthy fats and iron to your meal. Just watch your portions. A little goes a long way, and a lot goes right to your daily caloric intake. Stick with one tablespoon of coconut to keep the serving to one Nutrisystem Extra.
• “Zoats”
  Zoats are taking the foodie world by storm. Its zucchini in your oatmeal. Cooking the zucchini in a pan with the oats and water adds density, richness and loads of fiber to your meal. Sneaking in some vegetables to your meal anytime you have the opportunity will also help you reach your daily produce requirement. Learn more about this popular breakfast trend here.
• Pumpkin Spice
  This one is easy! Add your favorite unsweetened nut milk and sprinkle some pumpkin spice for a fall favorite. One cup of unsweetened almond milk counts as one Extra on Nutrisystem.
• Coffee
  That’s right. Add some instant coffee to your oatmeal. Cook it overnight or in the morning for a delicious and caffeinated bowl of heaven. Incorporating Nutrisystem Free Foods, like coffee, into your oatmeal is a great way to fill up with fewer calories.

• Fig + Ricotta + Almonds
  A little fancy. A little funky. A lot of delicious. Not to mention, a little goes a long way. Try adding one-fourth of a cup of dried figs (one SmartCarb on Nutrisystem), two tablespoons of low-fat ricotta (half of a PowerFuel on Nutrisystem) and a tablespoon of almonds (half of a PowerFuel on Nutrisystem) for a tasty, nutritious twist. Look out brunch!
• Apple Pie Oatmeal
  All you have to do here is chop up an apple and cook it with your oats. Top it off with cinnamon and you’ll be transported back to grandma’s table. One medium apple counts as a SmartCarb on the Nutrisystem program.
• Nut Butter and Jelly
  Using fresh raspberries and your favorite nut butter, swirl together a childhood favorite. Nut butters are rich in omega-3s and the raspberries will give you a boost of antioxidants and vitamin C. One tablespoon of almond or peanut butter counts as one PowerFuel on the Nutrisystem program, and a cup of raspberries is one SmartCarb.

The post 10 Ways to Give Your Morning Oatmeal a Makeover appeared first on The Leaf.

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Your weight loss results are often a direct reflection of your lunchtime habits. Whether you enjoy grabbing brunch with friends or taking a solo lunch break at the local café for some valuable “me time,” it can be hard to make healthy choices while dining out. You might be worried about how you can stick to a healthy eating plan without giving up one of life’s little pleasures. Will you suddenly be confined to dining at home or the office if you want to shed some pounds?

Fortunately, the answer is no. It is possible to dine out and still lose weight—assuming you make some smart choices.

In fact, let’s start with the fact that you absolutely should be eating lunch. Skipping meals, including lunch, can cause your metabolism to slow down and make it more difficult to lose weight. A study, published in the Journal of Nutritional Biochemistry, found that skipping meals increases belly fat. Naturally, it’s also going to make you hungrier come dinnertime and more likely to overindulge.

Choosing to eat lunch is a wise choice. However, it’s still important that you make smart selections. Dining out can quite easily pose temptations. Sometimes foods that are seemingly healthy choices—like salads, wraps or sushi—can be packed with unsuspecting fat and calories.

To help you navigate going out to lunch, we’ve created an “order this” and “avoid that” list that will guide you toward making Nutrisystem-approved lunch choices. With just a little bit of help, you can still enjoy a delicious lunch at your favorite restaurant while staying on track. Make your midday meal work for you with this helpful guide.

Order This:

Pick Proteins

Packing in high-quality proteins is important to help you maintain daily energy. Look for lean choices like turkey, tofu, chicken breast, fish or shrimp to keep fat and calories at a minimum. The way that these foods are prepared is also important. Avoid protein dishes that are fried or served in a lot of butter. Instead, look for baked, broiled, grilled or sautéed options without any breading. Hardboiled eggs also make a great choice and are delicious sliced and served over salad.

Seek SmartCarbs

SmartCarbs are a specific group of carbohydrates that are nutrient-rich, high in fiber and lower on the Glycemic Index. The high fiber content causes them to be digested slowly, helping you feel full longer. They also deliver vitamins, minerals and other important nutrients.

When ordering a sandwich, wrap or burger, avoid products made from white flour and select options labeled whole grain. With the popularity of toast for lunch, you might find an avocado toast dish served on whole wheat bread, for instance. Brown rice, quinoa, beans, lentils and sweet potatoes are also delicious SmartCarb options filled with nutrition.

Fill Up on Fruit and Veggies

Make it a goal to fit as many non-starchy vegetables into your lunch as you can. If you’ve ordered a slice of pizza, pile on the veggies like onions, arugula, tomatoes and peppers. Ask for a side of roasted veggies or salad with reduced fat or light dressing. Request extra veggies on your sandwiches and wraps. Loading up on greens is the perfect way to stay satisfied all day.

If you’re craving something sweet, avoid the dessert menu and ask for a cup of fruit to satisfy that sweet tooth. You can also ask the waiter to substitute your side with a fruit salad instead of the standard fries or potato chips. With more fruits and veggies in your lunch, you’ll fill up on less calories and fit in valuable nutrients that you really need.

Select Smart Sips

Beverages are another area where lunches can quickly take a detour. Stick with calorie-free drinks that are free of sugar and other unhealthy ingredients. Water, unsweetened iced tea, herbal tea, black coffee, seltzer water and lemon water will all count towards your daily water intake. On the Nutrisystem program, we recommend drinking at least 64 ounces of water per day. By sticking with smart sips, you will avoid empty calories that pack on the pounds.

Avoid That:

Watch the Salad

When trying to choose a “healthy” option while dining out, most people default to salad. However, it’s shocking to see just how much fat and calories are inside the salad bowl of many restaurants. On its own, a bed of greens is a perfectly acceptable choice for your healthy diet. However, pile it high with creamy, high fat dressing and unhealthy toppings and your diet could take a detour.

Ingredients like bacon, cheese and croutons can quickly turn a nutritious lunch into one of the worst options on the menu. Instead, choose a salad with healthier toppings like nuts, seeds and extra veggies. Opt for oil and vinegar as your dressing or bring your own bottle of low-fat dressing that you love.

Ditch the Bread

It’s always hard to resist the classic restaurant bread basket filled with baguettes, bagels and croissants. Avoid temptation before it presents itself by asking your waiter to hold the bread. By eliminating the choice from your table altogether, it’s easier to stick to your meal plan and stay on track.

As you’re exploring your lean protein options, you might also see choices like grilled chicken sandwiches or shrimp wraps. Before placing your order, check if you can swap out white bread for whole grain or forgo the bread altogether. Plenty of restaurants are now accommodating in replacing bread with lettuce or maybe even serving your entrée atop a bed of whole grain rice or quinoa. Never assume that the restaurant can’t make simple substitutions for you. Be forthcoming in asking about ways to make their dish healthier. After all, they want to keep patrons happy and continuing to come back!

Skip the Fried Sides

A healthy lunch while dining out can quickly go awry with something as simple as a side of French fries or chips. With side dishes, many people don’t realize just how much they’re eating and how fast the fat and calories can add up. Opt for a side of roasted veggies or salad to fill up on fiber-filled ingredients that keep you on plan.

The post Dining Out and Weight Loss: Lunch Edition appeared first on The Leaf.

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Everyone loves a hot cup of coffee. It refreshes your mind, gives you energy and if you feel sluggish, it will make you feel instantly better. Well, no one can deny the stimulating effects of caffeine.

However, the good old coffee also has its share of side effects. Moderate consumption is the key for healthy living and this is very much applicable to coffee too. Excess coffee intake can lead to insomnia, anxiety, fatigue, restlessness etc in the long run.

Studies have revealed that a healthy person can drink up to four cups of coffee a day and exceeding that can cause concerns.[1]

Having said this, excessive coffee consumption can also affect pregnancy negatively. In this article, we bring you the general side effects of coffee, the negative effects of drinking coffee during pregnancy and its effects on the infant.

Coffee and its side effects

A number of people tend to consume more than four cups of coffee in a day. For some, coffee helps them manage stress and for a few, it helps them focus. Though coffee might sound like the ‘need of the hour’, excessive intake, in the long run, leads to serious issues which are listed below.

• Restlessness
• Stomach upset
• He need to urinate frequently
• Muscle tremors
• Nervousness
• Fast heartbeat
• Irritability
• Insomnia
• Migraine

If you experience any of the above symptoms, you should limit your coffee intake and visit your healthcare professional right away.[2]

Consuming coffee during pregnancy

Expectant mothers are advised to avoid any kind of energy drinks since the caffeine and excessive sugar in it can adversely affect the baby. Though coffee is considered far safer, women should exercise caution while drinking coffee during pregnancy.

The body metabolises caffeine very slowly during pregnancy and can take a long time to eliminate caffeine from the body. The caffeine in coffee also enters the infant’s bloodstream while crossing the placenta. This puts the infant’s health at the risk.[3]

Therefore, pregnant women should pay attention to the amount of coffee they drink in a day.

Another worrisome fact is studies have revealed that excessive caffeine intake can increase the risk of miscarriages during pregnancy.

However, ACOG (The American College of Obstetricians Gynecologists) has stated that moderate caffeine intake does not increase the risk of preterm births or miscarriages.[4]

It is advised that pregnant women drink caffeine not more than 200 mg in a day.[5]

On the other hand, a handful of studies have suggested that even very little caffeine intake during pregnancy can result affect the birth weight. A study has shown that drinking even less than 150 mg of caffeine a day can increase the chances of low birth weight by 13%.[6]

However, the results are unclear and further research is needed with respect to low birth weight and miscarriages.

Expectant mothers should keep in mind the previously mentioned side effects of excessive coffee intake and limit their consumption for the sake of their health and their child’s health.[7]

Drinking coffee during pregnancy and child obesity

A study conducted by Norway revealed that expectant mothers who drink coffee and other caffeinated drinks more than the recommended amount are likely to deliver babies that are overweight.

The research was conducted on 51,000 expectant mothers and the weight of their babies were analysed. The study revealed that mothers who had more than 200 mg of caffeine in a day are 15% more likely to deliver babies that gain excessive weight before the age of one when compared to mothers who drank less than 50 mg of caffeine per day.

The study further revealed that as consumption of caffeine increases, the weight of the baby also increased.

When the mother drank caffeine between 200 and 299 mg per day, the chances of the baby gaining excessive weight increased by 22% and when the mother drank more than 300 mg caffeine a day, the risk of the infant gaining excessive weight increased by 45%.

The conclusion of the study is in line with the currently recommended amount – less than 200 mg in a day.

The study could not fully determine how much caffeine is actually safe to consume during pregnancy since it is not ethical to test supplements and drugs on expectant mothers as it may harm the babies or mothers.[8]

Reducing the consumption of coffee

If you are used to drinking an excessive amount of coffee, slowly start cutting it down and if you are planning to conceive, start right away. Coffee consumption should be reduced gradually since stopping abruptly can cause fatigue, nausea, headache, muscle pain and can make concentrating difficult. These are known as the “caffeine withdrawal” symptoms.

If you usually drink five to six cups of coffee a day, reduce it to three or four and then gradually stop it altogether if you can. Remember, coffee alone does not have caffeine. Sodas, energy drinks, aerated beverages and tea are also loaded with caffeine and one should limit these intakes too.

Some might just want to drink something hot and they usually have coffee/tea since it’s easily available. In this case, you can switch to hot or lukewarm water. Water not only keeps you hydrated (caffeine causes dehydration), it also flushes out caffeine form the system.

Conclusion

Drinking an excessive amount of coffee in itself has a number of side effects and drinking coffee during pregnancy can harm the child’s and the mother’s health.

Thought the results are unclear, one cannot overlook the ill effects of caffeine and coffee in general and how it affects the baby. If you are an expectant mother, instead of drinking coffee during pregnancy, you can drink herbal tea or other healthy beverages. However, this should be done only after consulting your gynaecologist.

Not just coffee, expectant mothers should also avoid other caffeinated beverages and unhealthy foods. Keeping in mind the child’s wellness, a mother should eat a wholesome diet and should drink healthy beverages to enjoy a safe pregnancy.

The post Does drinking coffee during pregnancy lead to an obese baby? appeared first on Truweight Blog.

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One of America’s favorite foods is also one of the most healthful. The average person eats just under two pounds of chicken a week, or nearly 94 pounds a year, according to the National Chicken Council. Chicken is an especially smart choice when you’re trying to lose extra pounds because it’s rich in protein yet low in calories and unhealthy fats. It’s also loaded with essential vitamins and minerals that help you stay strong and energetic. Best of all, you can enjoy the health benefits of chicken in so many delicious and satisfying ways as you make progress towards your weight loss goal.

Here’s seven reasons why chicken is the perfect protein for your healthy diet:

1. Potent Protein

According to Cleveland Clinic, there are nine essential amino acids in “complete” protein. They explain that the body uses protein to “form muscle, transport nutrients, and build and repair tissue.” Research, published in the New England Journal of Medicine, found that study subjects who ate a high-protein, low-glycemic index diet were more likely to lose and keep off weight than the other four diets in the study. Since your body doesn’t store protein as it does carbs and fats, you need a daily supply from healthy sources like chicken. Due to its protein powers, chicken is considered a PowerFuel on the Nutrisystem program.

2. Low Calorie, Low Fat

Other meats, such as beef and pork, are also rich in complete protein, says Cleveland Clinic. However, according to the United States Department of Agriculture (USDA), they have more calories and fat than chicken. A two-ounce serving of ground beef contains 145 calories and 11.5 grams of fat. A similar portion of pork loin provides 94 calories and 4.7 grams of fat. Skinless chicken breast is the winner, with only 68 calories and 1.5 grams of fat in a two-ounce serving.

3. Punch of Potassium

Along with the 12.7 grams of protein in that two-ounce serving of chicken, you get 188.5 milligrams of potassium, says the USDA. According to Medical News Today, potassium is a mineral that has been shown to decrease blood pressure, decrease the risk of stroke and protect muscles and bones. “The primary functions of potassium in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles,” they explain.

4. Cholesterol Control

According to Cleveland Clinic, eating foods high in saturated fat has the potential to increase harmful low-density lipoprotein (LDL) cholesterol. “The fact is, elevated low-density lipoprotein (LDL), the bad cholesterol, is a major cause of heart disease,” they explain. A serving of boneless, skinless chicken breast comes with less than one gram of saturated fat versus the 4.5 grams in the same amount of ground beef, says the USDA.

5. Discouraging Diabetes

Each bite of chicken also comes with a healthy dose of niacin, says the USDA. Niacin is B-complex vitamin that is linked to a reduced risk of nonalcoholic fatty liver disease and diabetes, according to a recent study published in the scientific journal Nature.

6. Weight Management

Chicken breast is a rich source of two important micronutrients, selenium and zinc, says the USDA. According to a study, published in the journal Nutrients, high dietary selenium intake is associated with a lower body mass index (BMI), waist circumference and total body fat percentage. Another group of scientists reported in Advanced Pharmaceutical Bulletin that zinc consumption also improves BMI and body weight.

7. Endless Versatility

Not only does chicken provide health benefits, it’s also very versatile. With so many delicious options, you’ll never get tired of this tasty lean protein. Nutrisystem offers you a wide selection of chicken dishes to pick from, each of them tender, flavorful and perfectly portioned. Stock up on our Grilled Chicken Sandwich, Chicken Fajita Bowl and Broccoli and Cheese Stuffed Chicken Breast for healthy meals ready in minutes. When you’re making Flex meals, keep in mind that a two-ounce skinless chicken breast is one PowerFuel serving.

Need some fresh ideas for preparing your chicken? Try out a few of our quick and easy favorites:

Sweet And Sour Chicken >

You can be sitting down to eat this tasty, homemade dish faster than a takeout order can be delivered.

Boneless Buffalo Chicken Bites >

Party food can be part of your healthy diet with these lightened up chicken bites that are crispy on the outside and juicy on the inside.

Chicken Lettuce Wraps >

Enjoy the health benefits of chicken wrapped in crispy lettuce. For a break from your everyday sandwich, mix up a batch of chicken and veggies with Asian-style spices and stuff them into crunchy lettuce leaves.

BBQ Chicken Nachos >

Take the Nutrisystem BBQ Seasoned Chicken to a whole new level of satisfaction with fresh red bell peppers, onions, cilantro, cheddar cheese and whole wheat tortillas.

Pizza Stuffed Chicken >

Add zesty pepperoni and creamy cheese to juicy, tender chicken and you’ve got a dish filled with health benefits that the whole family will clamor for.

The post Power in Protein: The Major Health Benefits of Chicken appeared first on The Leaf.

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It’s easy to fall into a salad rut if your bowl of greens falls flat in the flavor department or you find yourself feeling famished within an hour of eating it. To get the most out of your salad, step it up with nutrient-rich greens, lean protein and a vibrant array of vegetables, dried fruits, seeds and nuts. Keep it healthy, colorful, fun and satisfying.

Start with a Green Base
The first step in building a superstar salad is to begin with a nutrient-rich and flavorful foundation in the form of dark leafy greens. They are low in calories plus they pack a nutritional punch of vitamins A and C, fiber, calcium and iron. Give iceberg-type lettuces the cold shoulder since they don’t dish out as many nutrients. Particularly healthy and tasty greens to consider? Spinach, kale, watercress and arugula.

Add a Protein Boost
Keep your energy strong all day long by adding a lean protein atop of your salad. Choose from flavorful options like a hard-boiled egg, a handful of seeds or nuts, hummus, beans or lentils. Or opt for lean chicken, turkey or tofu. Be sure to consult with your Grocery Guide if you need a portion size refresh.

Keep it Colorful
Get a fun rainbow of colors into your salad by adding a variety of chopped vegetables. Not only will your salad become more exciting to eat, it becomes a wealth of vitamins and minerals, at about 25 calories per half cup of veggies. Try shredded carrots, red and yellow bell peppers, broccoli, tomatoes and mushrooms.

Trim Down Your Dressing
Turn to dressings that are full of flavor but won’t sabotage your healthy eating habits. Swap creamy dressings, which tend to be loaded with fat, sugar and calories. for vinegar-based options. Flavored vinegars make for delicious salad dressings. Savor them solo or mix them with oil for a touch of healthy fats (one teaspoon of oil counts as one Extra on Nutrisystem; you can have up to three Extras per day). For flavor boosters add in some hot sauce, lime or lemon juice, or balsamic vinegar. If you do opt for the store-bought stuff, remember: Two tablespoons of fat-free salad dressing or one tablespoon of light or reduced fat dressings count as one Extra on Nutrisystem.

Get Creative
Add your own signature to your salads. Play with different textures and flavors. Add a teaspoon of seeds for crunch. Sprinkle chewy raisins or dried cranberries for a sweet bite. Load your bowl with fresh, crispy vegetables. Add a tablespoon of olives for a kick of flavor. Keep it fun, while savoring the health benefits your body receives with each bite.

Need some inspiration? Check out all of the awesome recipes here, on The Leaf, to spice things up >

The post How to Build the Best. Salad. Ever. appeared first on The Leaf.

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