Weight Loss Recipes

Drinking alcohol more often, has numerous disadvantages over your health; and the major damage is caused to your liver.

Fatty liver disease occurs when your liver gets filled up with too much fat and it is majorly caused by frequent consumption of alcohol. This may not be a life threatening disease, but your liver faces an enormous amount of problems.

Introduction

Fatty liver disease (FLD) crops up when your liver cells get built up with too much fat. The liver generally has some amount of fat in it; but if the fat is more than 5% then it is known as hepatic steatosis that is fatty liver disease.[1]

The signs and symptoms of fatty liver disease are hardly seen. Sometimes there could be some pain in the upper right side of the abdomen or one may experience tiredness.

With increased pain and symptoms, people with fatty liver disease may develop a series of complications. One may witness liver scarring; it is also known as liver fibrosis.

If the liver fibrosis gets severe, it will lead to more severe complications like cirrhosis. It is clear to say that this may end up in liver cancer and also esophageal varices.

Because of very few visible symptoms of fatty liver disease, many tend to ignore in the initial stages. And this leads to dangerous consequences to your body and especially to the liver functions.

Hence it becomes important to know and understand the entire scenario on this part of the disease.

Types Of Fatty Liver Disease

Fatty Liver Disease may occur in two of the forms:

• Non-alcoholic fatty liver disease (NAFLD): It is one of the common chronic diseases among the adults. In this case the liver cells get built up with fat without any regard to the drinking alcohol.

NAFLD is the fat deposition in the liver with hepatocytes that has exceeded 5% and this occurs among individuals with little or no alcohol consumption.

• Alcoholic fatty liver disease: If you are alcoholic, that is if you drink more than two drinks per day, fat gets built up in the liver cells; hence causing alcoholic fatty liver ( For women it is more than one drink per day and for men, it is more than two drinks per day).[2]

Causes Of Fatty Liver Disease

Accumulation of fat in liver occurs in some and it does not in others; this particular difference of occurrences is not really known yet. Also, only in some of the cases, fatty livers develop inflammation and that leads to cirrhosis; the reason for this too is not known yet.

Both Non-alcoholic fatty liver disease (NAFLD) and non-alcoholic steatohepatitis (NASH) may have caused due to the following reasons:

• Overweight or obesity.
• High consumption of alcohol. (For women it is more than one drink per day and for men, it is more than two drinks per day)
• Insulin resistance, in which your cells do not take up sugar in response to the hormone insulin.
• High blood sugar (hyperglycemia), indicating prediabetes or type 2 diabetes.
• High levels of fats, particularly triglycerides, in the blood.

Fatty liver occurs when these causes come in combined form. They promote the deposition of fat in the liver cells.

In some people, the fat accumulated in the liver cells acts like a toxin; causes liver inflammation and then NASH. This may lead to a build-up of scar tissue in the liver.[3]

Some of the less common causes of fatty liver include:

• Losing weight in very less time.
• Infections like hepatitis C.
• Some of the drugs and medications like methotrexate.
• Genetic transfers.
• Pregnancy.

Symptoms Of Fatty Liver

The signs and symptoms of fatty liver disease are hardly seen or experienced. But it is true that in the initial stages you may experience pain in the upper right side of abdomen or sometimes even experience tiredness.

There are some common symptoms that one may notice when you develop a fatty liver:

1. Loss of appetite.
2. Fatigue.
3. In later stages, itching skin, icterus.
4. Swelling of the abdomen and legs (edema)
5. Confusion.

When in case of Non-alcoholic fatty Liver Disease (NFLD), the signs and symptoms are generally nil. But there are some rare symptoms, that is:

• Fatigue and drowsiness.
• Constant pain or cramp in the upper right part of the abdomen

Signs and symptoms of another form of fatty liver, that is Non-alcoholic Steatohepatitis (NASH) and also the advanced cases of cirrhosis include:

• Swelling in the abdominal region, called as ascites. This is more of a visible symptom.
• The blood vessel just below your skin’s surface gets enlarged.
• Enlarged spleen.
• Palms tend to go red.
• Your skin, eyes, nails get yellow (jaundice).

Risk Factors

When it comes to non-alcoholic fatty liver disease, the risks are a lot. There are certain diseases and health conditions that might increase the risks, like:

• Metabolism related syndrome.
• Obesity, particularly when fat is concentrated in the abdominal area.
• Polycystic ovary syndrome or PCOS in women.
• Sleep apnea.
• Type 2 diabetes.
• Underactive thyroid (hypothyroidism).
• Underactive pituitary gland (hypopituitarism).
• High cholesterol or body fat.
• High levels of triglycerides in the blood.

When it comes to non-alcoholic steatohepatitis (NASH), it occurs mostly in these groups of people:

• Older people.
• People with diabetes.
• People with body fat concentrated in the abdominal region.

It is evidently difficult to differentiate between non-alcoholic fatty liver disease (NAFLD) and  non-alcoholic steatohepatitis (NASH) without further testing.[4]

Complications

One of the main complications of non-alcoholic fatty liver disease (NAFLD) and non-alcoholic steatohepatitis (NASH) is cirrhosis; it is that late-stage that scars the liver.

When inflammation occurs during non-alcoholic steatohepatitis, it causes liver damage. In response to this cirrhosis occurs. When the liver tries to halt inflammation, it develops fibrosis that is scarring of the liver. When this severity increases, fibrosis tends to spread to almost all of the liver tissues causing more danger.

If you do not get treated at this stage, cirrhosis can lead to:

• Swelling in the abdominal region, called as ascites. That is by fluid buildup.
• Swelling of veins in your esophagus (esophageal varices), which can rupture and bleed.
• Liver scarring.
• Confusion, drowsiness, and slurred speech (hepatic encephalopathy).
• Liver fibrosis.
• Liver cancer.
• End-stage liver failure, which means the liver has stopped functioning.

Around 5% and 12% of people with NASH tend to reach the stage of cirrhosis.[5]

Diagnosis

In case you must be diagnosed for fatty liver, these are the consideration that will be taken care of:

• Family history.
• History of Alcohol consumption.
• History of long-term intake of some Medications.
• Hepatomegaly on examination.
• Liver enzyme tests like increase in AST, ALT.
• Liver function tests.
• USG.
• CT-scan.
• Biopsy.
• MRI.
• FibroScan.

Prevention

As such is the risk, you also have some effective prevention measures that will help you reduce the risks of non-alcoholic fatty liver disease:

• Let yourself into a healthy diet: A healthy plant-based diet that is rich in fruits, vegetables, whole grains, and healthy fats can build you up to fight greater health problems.

Avoid foods and drinks with large amounts of simple sugars, especially fructose. BCAAs (Branched Chain Amino Acids) help in improving liver health. Natural sources of BCAAs are dairy products, nuts, seeds, tofu, legumes.

MCTS present in coconut oil, palm kernel oil, butter, milk, yogurt, vitamin E supplements protects the liver from steatosis and hence can be added in the diet.

Omega-3 fatty acids are important for the liver and so, fish oil supplements can be given. Nuts, chia seeds, avocadoes, flax seeds are rich sources for omega-3 fatty acids.

• Maintaining a healthy body weight: Obesity is the cause for multiple health issues and so is for fatty liver disease. In case of overweight or obese, try and reduce as much weight as possible until you reach a right BMI.

If you are already in the right weight, then maintain it by healthy eating and regular exercises. Keep your weight in check on a regular basis.

Avoid drastic weight loss regimens. Consult a nutritionist and follow the diet based on your requirements.

• Exercise and Cardio: Always spend a minimum of 30 minutes a day in exercising.  If you have not been exercising for a long time, then make sure to consult a doctor before you start.[6]

• Healthy Lifestyle: 

Alcohol intake: If you have the habit of drinking alcohol, avoid alcohol intake till the liver enzymes reach normal. And in the future, take alcohol in limited quantities.

Sleep: Avoid late night sittings. Sleep on time and good quality sleep of 6 to 8 hrs. Studies have shown that sleep deprivation could be one of the reasons for NAFLD. [7]

Next Read: 7 Foods To Eat When You Have Liver Problem

Home Remedies

• Turmeric has a strong affinity for blood and digestive systems.
• Chyawanprash can be taken about a teaspoon a day or as prescribed by the doctor.
• Lemon water in the morning: About 2 cups can be had on waking, the rind can be added to water after squeezing.
• Apple cider vinegar in the morning before breakfast is helpful in improving liver health.
• Green tea
• Herbs like Bhumyamalaki, Amalaki, Guduchi or giloy juice; milk thistle are great additions to the diet at this time.
• Blue water: One way to settle pitta is to ingest water that has been infused with cooling blue light. Fill a clear glass jar with purified water. Cover the jar with blue cellophane. Place under the sun for a couple of hours. Drink one to 3 cups of this water per day.

Truweight superfoods include complex carbs, good protein in some of our products like shake-a-day and are exceptionally good to improve liver health. Triphala is also beneficial in detoxification and helpful in strengthening the liver.

Conclusion

The liver damage is like breaking away your metabolic capability. It causes more internal problems and results in multiple health problems. Alcohol consumption is generally known to damage your liver; and it is advised to have a limit on its intake.

With certain treatments and lifestyle changes, you can totally overcome these health problems and also get better at health. Our program at truweight is more efficient and has had an excellent impact on people with several health problems.

Join us today and feel great!

The post Here Is What You Should Know About Fatty Liver Disease appeared first on Truweight Blog.

from Truweight Blog https://truweight.in/blog/disease/know-about-fatty-liver-disease.html

Each of these delicious Summer Mocktail recipes gives you a refreshing, fruity drink to enjoy while you relax in the sunshine by the pool. The best part is they can be made in minutes with this easy-to-follow recipe book that features five refreshing recipes that are made with real fruit for flavorful and healthy beverages that bring feel-good summer vibes.

Click here to get your free printable recipe book featuring all five mocktail drinks >

The post Printable Recipe Book: 5 Refreshing Summer Mocktails appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/refreshing-mocktail-recipes/

 

The post Healthy Truweight Shake-A-Day Pancake appeared first on Truweight Blog.

from Truweight Blog https://truweight.in/blog/recipes/shake-a-day-pan-cake.html

What’s the best time to exercise? When you can fit it in—even if that’s right before bed. You may have heard that exercising at night can make it harder to fall asleep, but that claim doesn’t add up: According to the National Sleep Foundation, a study of 1,000 people found that there were no significant differences in sleep quality between people who exercised within four hours of going to sleep versus those who had worked out earlier in the day.

No matter what time of day you exercise, you’ll likely sleep better: In the National Sleep Foundation study, 83 percent of “vigorous exercisers” got “very good” or “fairly good” quality of sleep, compared to just 56 percent of non-exercisers. And working out before bed could actually improve your sleep quality further: In a review of 23 different studies, published in Sports Medicine, people who exercised within four hours of bedtime had more hours of deep sleep than those who didn’t do those workouts, says RunnersWorld.com.

Getting quality sleep is a big deal to your risk of early death, risk of disease and also your weight loss efforts. When you sleep less, you eat more… and not quality, nutrient dense foods. One study, published in Clinical Nutritional and Metabolism Care, found that when people got fewer than seven hours of sleep, their daily calorie intake increased by 14 percent, with most of those extra calories coming from high-carbohydrate foods.

Burn more calories with a before bed workout and get better sleep to control your appetite. Our fitness experts at The Leaf have created this quick workout before bed to help you on your wellness and weight loss journey! Just remember to give yourself a one-hour break after the exercise. This will help your body cool down and prepare for slumber—just as you would after a warm bath.

Get started with some strength training.

Strength training at any time of the day improves your sleep. However, a before-bed strength session can mean you’ll sleep more soundly, waking up less frequently during the night. Of course, it can also help with your weight loss goals: According to The Harvard Gazette, scientists found that men who performed 20 minutes of “daily weight training” experienced less age-related belly fat gains than those who did the same amount of cardio work.

This short before bed workout is lower intensity, so you won’t get too amped up—or too sweaty—in the hours before bed. Perform all sets of each exercise before moving to the next exercise. Rest for one minute between each exercise and set.

Exercise 1: Squat to Chair (or Bed)

Stand with your feet hip-width apart, toes pointed slightly out from parallel. Push your hips back to initiate the squat, controlling your descent as you bend your knees to descend until you sit in the chair. As you descend, keep your chest up and your weight on your heels. Keep the weight of your body in your heels and press back to standing without using your hands. If this is too hard, perform only the lowering portion of the squat—sitting down—then use your hands to stand back up and repeat. Perform four sets of five repetitions each. Over time, try to increase the repetitions.

Exercise 2: Elevated Push-up

Place your hands on the seat of chair or on the fourth step of a staircase. Assume the classic push-up position: Arms perpendicular to your torso, your body forming a straight line from head to heels. Maintaining this rigid body line, bend your elbows to lower your chest towards the seat. To protect your shoulders from pain and injury, keep your elbows relatively tight to your sides rather than flaring them out at a 90-degree angle. Press back to start. If this is too hard, try a wall push-up instead. Perform four sets of four or more repetitions each.

Exercise 3: Supine Glute Bridge

Lie face-up on a mat with your knees bent and feet flat on the floor. Place your arms at your sides, palms up. Keeping your feet flat on the floor, squeeze your glutes to raise your hips forcefully off the floor until your body forms a straight line from your knees to your shoulders. As you’re lifting, keep your knees and thighs parallel—don’t let them pull together. This will engage your hip musculature. Pause for a second at the top of the exercise, then slowly return to the start position. As you’re raising up, don’t let your heels come off the floor. Perform four sets of five repetitions each. Over time, try to increase the number of repetitions in each set.

Exercise 4: Wall Stick Up

Stand facing away from a wall, with your feet about six inches away from the wall. Your head, upper back and butt should all be in contact with the wall—and they should stay in contact with it throughout the exercise. Put your arms straight up overhead, with the backs of your hands, elbows and forearms in contact with the wall. Now slide your arms down the wall by bending your elbows, keeping your hands, forearms and shoulders in contact with the wall. Keep lowering until your elbows come as close as you can bring them to your sides. (You should feel a strong contraction between your shoulder blades.) Pause, then slide your arms back up the wall until your arms are overhead. Perform four sets of five repetitions each. Over time, try to increase the number of repetitions in each set, aiming for eight repetitions.

Finish up with some calming stretches in bed.

When people with insomnia do yoga, they become more likely to fall asleep faster and stay asleep longer, says The National Sleep Foundation. Calm your own body down with this six-pack of restorative stretches after your strength workout, and help put yourself on the path to dreamland. Sit on the edge of the bed for the first three stretches, then lie on the bed for the last three.

Stretch 1: Circle Your Ankles

Sit on the edge of the bed with both feet on the ground. Lift one foot off the floor and circle your ankle 10 to 15 times in each direction. Repeat with the other foot.

Stretch 2: Lift Your Heels

Place both feet back on the floor. Press the balls of both feet into the floor and lift your heels off the ground, stretching the midfoot. Perform 10 to 15 lifts.

Stretch 3: Stretch Your Side

Sit up tall. Place your right hand on the bed by your side and lift your left arm to the ceiling. Arc the left arm up and over the head until you feel a slight stretch in your side. Reverse the movement to the starting position. Repeat six to eight times per side.

Stretch 4: Rock with Your Knees at Your Chest

Lie on your back on the bed. Bring your knees towards your chest, and grab your legs just below your knees. Rock back and forth gently a few times.

Stretch 5: Single Knee to Chest

Still on your back, straighten your legs. Now bring just one knee up to your chest while the other remains outstretched on the bed. Hug the lifted knee to your chest, then switch legs. Hug each knee three times.

Stretch 6: Lying Arm Circles

Let your legs go straight again on the bed. Spread your arms out so your body forms a “T” shape. Keeping your arms straight, perform 10 arm circles forward, then 10 back. Repeat one more time.

Learn more helpful sleep tips and fitness routines from our wellness experts at the Leaf! We’re here to help you achieve your wellness goals along your weight loss journey.

Pair your workout routine with a healthy meal delivery service! Learn more about the Nutrisystem program >

*Always speak with your doctor before starting an exercise routine.

The post Boost Weight Loss and Improve Sleep with this Before-Bed Workout Routine appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/before-bed-workout-routine-for-weight-loss/

Life may not be a bowl of cherries, but a bowl of cherries may do wonderful things for your life. We’re here to tell you why this summer fruit is the cherry on top of your healthy diet. When it comes to these sweet little red gems, you’ll be shocked that something so delicious can be so good for you. Our health and wellness experts have done some research on the benefits of cherries and how they can help you reach your weight loss goals.

Here are five reasons to add cherries to your SmartCarb shopping list:

1. Cherries put out the fire.

Cherries can help you keep the pounds at bay during your weight loss journey by reducing a damaging process in your body called inflammation. Research shows that obesity can cause inflammation. It’s a chemical reaction triggered by your immune system that, in response to an injury, can help it heal. The problem is that when it becomes chronic, inflammation can cause significant damage to your arteries and organs. “Overeating increases the immune response. This increased immune response causes the body to generate excessive inflammation, which may lead to a number of chronic diseases,” says Science Daily.

Runaway inflammation might also contribute to weight gain. One study, published in the journal Diabetes, found that men who had high levels of certain inflammation-sensitive proteins in their blood were more likely to gain weight. “This relation could contribute to the relation between inflammation, the metabolic syndrome, and cardiovascular disease,” says researchers.

Cherries contain high levels of compounds called anthocyanins, which may quell the damaging obesity-related inflammation that can lead to disease, says Technology.org. According to CarePointHealth.org, the Oregon Health and Science University says that these beautiful little berries, particularly tart cherries, have the highest level of anti-inflammatory compounds of any food. That gives them the potential to put out the fire that puts on the pounds during your weight loss journey!

2. They have a secret ingredient that creates calorie-burning fat.

There’s another beneficial compound in tart cherries that might surprise you: melatonin. You probably know it as the hormone your body produces to help put you to sleep. However, according to Science Daily, researchers from the University of Granada have found that it might also help you control your weight.

In their studies on obese diabetic rats, published in the Journal of Pineal Research, scientists found that melatonin can help control weight, even without curbing food intake. According to Science Daily, “melatonin consumption helps control weight gain because it stimulates the appearance of ‘beige fat’, a type of fat cell that burns calories instead of storing them. White adipose tissue stores calories leading to weight gain whereas ‘beige fat’ (also known as ‘good or thinning fat’) helps regulate body weight control, hence its metabolic benefits.”

3. Cherries might help you sleep.

According to Healthline, melatonin can also help you get a good night’s sleep, another factor in keeping unwanted pounds at bay. Scientists have discovered that people who don’t get enough sleep at night experience an increase in hunger and appetite, particularly for calorie-laden foods, says Mayo Clinic. One reason: Lack of sleep may affect the hormones that regulate hunger. Another: Fatigue makes you look for energy in all the wrong places (like the kitchen) and may discourage you from exercising too.

Can’t sleep? Click here for five reasons why! >

4. Cherries may improve your heart health.

While you’re getting in some melatonin by sipping a glass of tart cherry juice, you may also be reducing your risk for heart disease. Researchers at the University of Michigan Health System found that rats who were provided a whole tart cherry powder on a high-fat diet didn’t gain as much weight or body fat as the rats who didn’t eat the cherry powder. According to Science Daily, “their blood showed much lower levels of molecules that indicate the kind of inflammation that has been linked to heart disease and diabetes. In addition, they had significantly lower blood levels of cholesterol and triglycerides than the other rats.” The rats who ate cherries also experienced another benefit: less weight gain in their stomachs. Belly fat is said to increase the risk for heart disease.

5. Cherries may counteract a high-fat diet.

What about sweet cherries? Don’t pass them by. Research out of The University of Tasmania found that mice on a high-fat diet who were treated with inflammation-reducing compounds from sweet cherries gained 19 percent less weight than mice whose high-fat diet wasn’t supplemented with the compounds.

Obviously, sweet cherries are available in the produce section of your supermarket. Eat them out of hand, toss them in a green shake to mask the taste of kale or spinach or pit and freeze them for an icy snack (you can buy cherry pitters for under $20). You can get your daily dose of tart cherries by drinking juice (available in bottles and as concentrate) or popping a few dried tart cherries—also right there in your market. Make a refreshing summer drink by combining tart cherry juice with no-calorie seltzer and add a non-calorie sweetener to cut the tartness if needed.

Both sweet and tart cherries are considered a SmartCarb on the Nutrisystem plan, meaning they’re packed with nutrients and fiber but low to medium on the Glycemic Index. One cup of cherries is only 77 calories, has 2.5 grams of fiber and supplies 39 percent of your daily recommended amount of vitamin A, says the United States Department of Agriculture (USDA).

Looking for some healthy recipes to enjoy this delicious fruit? Check out some of our favorite ideas below:

• Chocolate Cherry Cheesecake Bites >
• Black Forest “Milkshake” >
• Cherry Cheese Danish >
• Double Chocolate Cherry Cookies >
• Slimmed-Down Chocolate Cherry Sorbet >
• Chocolate Cherry Bliss Balls >
• Cherry Limeade Slushie >
• Chocolate Cherry Ice Cream Shake >
• Superfood Smoothie Bowl >

Fill your summer menu with fresh, fun and fruity sweets! Check out these mouthwatering and nutritious dessert recipes from our expert recipe developers at The Leaf. Enjoy these healthy treats throughout the summer months or any time of year for that matter!

The post Cherries and Weight Loss: 5 Surprising Reasons This Fruit is a Summer Superstar appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/cherry-health-benefits-for-weight-loss/

As a child, perhaps you found nothing more satisfying than the sweet treat of an ice-cold popsicle. The trouble is, traditional popsicles are packed with sugar and offer no nutritional value whatsoever. But what if there was a way that you could have a popsicle that not only satisfied your craving for something sweet, but also packed in some serious protein power? That’s the case with these three delicious recipes for protein popsicles, each of which has protein-rich ingredients that up their nutritional goodness. That means that with any of these recipes, you can let go of the guilt associated with indulging and simply just enjoy your treat to the fullest.

Check out the recipes for these three delicious protein popsicles that won’t derail your healthy diet:

1. Raspberry Lime Protein Popsicles >

With just four simple steps, these yummy popsicles are easy to make while still being full of flavor. The unique flavor combination of raspberries, limes, and mint make this a cool and refreshing treat that will satisfy your sweet tooth. The addition of some plain, nonfat Greek yogurt not only adds creaminess but also protein to these delectable pops. In fact, Greek yogurt has nearly double the amount of protein of regular yogurt as a result of being a more concentrated product. With Greek yogurt, the protein is left behind in the solid yogurt during the straining process. While these sweet treats might taste like a splurge, they only clock in at 50 calories a piece. That means you can have two yummy popsicles to count as one serving and only 100 calories. On the Nutrisystem plan, one serving also counts as one PowerFuel.

2. Cinnamon Banana Protein Popsicles >

This popsicle is not only rich and filling, but it’s delicious, too. And unlike ordinary popsicles which are packed with sugary ingredients that deliver no real nutrition, this popsicle has wholesome and healthy ingredients like nonfat Greek yogurt, a banana, and some slivered almonds. The banana is not only high in potassium but also contains good levels of protein and dietary fiber. Plus, thanks to the Greek yogurt and the nuts, this recipe packs a serious protein punch while also satisfying your craving for something sweet. Some stevia and vanilla extract turn up the sweetness factor without packing in lots of extra calories. In fact, two popsicles count as one serving and total only 147 calories. On the Nutrisystem plan one serving counts as one PowerFuel and one Extra.

3. Chocolate Peanut Butter Popsicles >

 

A chocolate popsicle that’s also healthy? It’s almost too good to be true! But with this homemade chocolate peanut butter popsicle recipe you control the ingredients going in. Instead of being packed with empty calories, this recipe uses healthy ingredients like nonfat Greek yogurt, nonfat milk, and peanut butter. The rich chocolatey flavor comes from unsweetened cocoa powder while some stevia and pure vanilla extra sweetens the flavor mix even more. It’s creamy, sweet, and—best of all—it comes with zero guilt. The peanut butter and Greek yogurt give this pop protein power while the use of healthy ingredients ensures it doesn’t have lots of unnecessary and sugary calories. One popsicle counts as one serving and contains just 100 calories. On the Nutrisystem plan it counts as one PowerFuel.

Check out the rules to our awesome summer giveaway! >

The post Cool Off & Slim Down: 3 Delicious Protein Popsicle Recipes appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/protein-popsicles/

Planning on a staycation this year because of the Coronavirus (COVID-19) pandemic? Join the crowd in not joining the crowd. Not going to the beach, the lake, the mountain or the water park puts a lot of pressure on your backyard to be the place you want to be, especially for fun summertime activities. Now is the time to plan for a summer picnic… and to have a plan to keep it healthy and diet-friendly!

Here are five fun ways to enjoy backyard summer picnic food and still lose weight:

1. Load some veggies on that grill.

Even veggie haters find grilled vegetables to be irresistible. That’s probably because this particular cooking method brings out their inherent sweetness. Slice up some onions, zucchini, eggplant, carrots and even cabbage “steaks,” then grill them up as a healthy side.

To keep your meal diet-friendly, load up half of your plate with veggies. Trending now: the carrot “hot dog.” Cook whole carrots on the grill and serve them on a whole wheat frankfurter bun with all the fixings. You can also use veggies in another way: in some grilled vegetable recipes, vegetables are layered between cubes of chicken, a firm fish like tuna or swordfish, shellfish such as shrimp or even lean beef. Vegetable kebabs can help you keep your meal balanced between higher calorie protein and lower calorie veggies with a fiber-friendly twist.

Check out these seven foods that taste better on the grill! >

2. Make sides that are the star of the meal.

Forget the mayonnaise-laden potato salad, pasta salad and coleslaw that crowd every summer picnic table across the land. They’re as ho-hum as they are fattening. Instead, focus on some of the farm fresh produce that’s readily available this time of year.

Consider replacing slaw with a Zesty Cucumber and Dill Salad that takes minutes to prepare and can sit in the fridge for hours, just getting more and more savory the longer it marinates! You also don’t have to nix slaw completely from the menu—just liven up a cabbage-carrot mix with a dressing of low-sodium soy sauce, rice vinegar and peanut butter. This Spicy Peanut Slaw recipe supplies one PowerFuel and two Vegetables to your daily count.

Love pasta salad? Broccoli, bell pepper strips and cherry tomatoes turn a simple Creamy Pasta Salad (mixed with nonfat Greek yogurt instead of mayonnaise) into a work of art. Plus, it clocks in at only 228 calories per serving, even with the chopped turkey bacon added for crunch and protein. One serving counts as one SmartCarb, one PowerFuel and one Vegetable. Click here for the recipe! >

You also don’t have to banish potato salad if you make it the Nutrisystem way, using reduced fat mayo, nonfat Greek yogurt or even a piquant vinaigrette. Think outside the summer picnic basket too: Eliminate half of the potatoes from the recipe and mix in turnips, cauliflower or parsnips. Add fun and flavorful ingredients like dill, green onions, chives or capers. Then throw in some of your favorite vegetables, like fresh peas, bell peppers or radishes for a flavorful bite. Make a healthier potato salad for your summer picnic with these five tips. > 

3. Add Nutrisystem foods to the mix.

How good would your Nutrisystem Hamburger or Grilled Chicken Sandwich taste if you made it on the grill? What about the Chicken and BBQ Beans? Yes. THAT good. End your picnic meal with a Nutrisystem Ice Cream Sandwich or, as just about everyone does, with s’mores. Well, with our own S’mores Pie made with a graham cracker crust, ooey gooey marshmallow and real melted chocolate tucked inside. Mmmmm—and it’s only 140 calories!

4. Plan active backyard fun and games.

Exercise off any excess calories from your summer picnic by planning outdoor activities for young and old. If you have enough yard, set up a volleyball or badminton net. Kids aren’t the only ones who can enjoy backyard games like tag, freeze tag or dodge ball, particularly if you incorporate water balloons into the fun. You can even do a riff on the egg-and-spoon relay race with filled water balloons and a wooden spoon. Throw Frisbees back and forth or set up a game of cornhole or horseshoes. Organize a post-picnic walk around the neighborhood or a nearby park.

5. Hydrate wisely.

While you can always turn to light beer and wine coolers to save some calories, don’t forget that studies have shown that alcohol can stimulate the appetite center of your brain and make you eat more, says the United Kingdom National Health Service.

Both wine and beer come in non-alcoholic versions. You can also whip up some delicious and satisfying “mocktails” that will wow your guests. Try a non-alcoholic Strawberry Daiquiri that combines fresh and frozen strawberries with water and lime juice in the blender. It’s only 55 calories per serving and counts as one SmartCarb on Nutrisystem. Find this mouthwatering non-alcoholic drink recipe and four more mocktails right here! >

Avoiding alcohol at your backyard picnic can help you avoid unnecessary calories. However, you can still enjoy alcohol in moderation on your Nutrisystem program. If you’d like to have a drink, check out this article on 10 Low Calorie Beers That Actually Taste Good! > You can also brush up on your Nutrisystem knowledge and learn more about alcohol on our program right here. >

Be sure to explore The Leaf for more tips to enjoy this summer season with family and friends, including expert fitness and nutrition tips as well as delicious seasonal recipes for your weight loss journey!

The post 5 Tips to Plan a Diet-Friendly Backyard Summer Picnic appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/picnic-tips-diet-friendly-summer/