Weight Loss Recipes

Want to enjoy the festivities without falling off track this Halloween? We’ve got you covered with these adorable Halloween themed treats.
They’re cute, delicious and completely guilt-free. So you won’t scare of the progress you’ve made on your weight loss plan. Bonus: If you’ve got kiddies or grandkiddies, they will love making these fun festive treats with you!

1. SPIDER FRENCH ONION DIP >

This Spider French Onion Dip is the perfect dish to bring to your next gathering, whether it’s a healthy Halloween celebration or a child’s birthday party!

2. BANANA GHOSTS >

Get your healthy Halloween off to a ghoulishly good start with these adorable and festive banana ghosts.

3. APPLE PEANUT BUTTER MONSTER MOUTHS >

These Apple Peanut Butter Monster Mouths are simple to assemble and even easier to devour!

4. FRANKENSTEIN KIWI >

This Frankenstein kiwi treat is the perfect healthy addition to your Halloween festivities.

5. SPOOKTACULAR ORANGE PUMPKINS >

These orange pumpkins are perfect for your next healthy Halloween celebration.

6. CREEPY CARROT FINGERS WITH HUMMUS >

These Carrot Fingers with Hummus are a perfect healthy Halloween recipe.

7. BEWITCHED CHEESE BROOMSTICKS >

These Bewitched Cheese Broomsticks are a perfect Halloween recipe. They’re on theme and on plan!

8. CANDY CORN PARFAIT >

This Candy Corn Parfait is the perfect healthy treat for your Halloween celebrations.

9. POPCORN HANDS >

These Popcorn Hands are a creepy (and delicious!) way to celebrate Halloween slim-down style.

10. SPIDER DEVILED EGGS >

These Spider Deviled Eggs are creepy to look at but delicious to eat!

11. TURKEY & HUMMUS MUMMIES >

These Turkey and Hummus Mummies are so easy to make, you can get the kiddies in on the action! They’re a simple and tasty treat anyone can create.

12. FRUIT-FILLED ORANGE JACK-O-LANTERNS >

These Jack-O-Lantern Fruit Cups are the perfect addition to your healthy Halloween celebration. Just scoop out the orange, draw on faces (or carve them if you’re feeling adventurous!), then fill them with green grapes… or any of your favorite fruits!

13. LOADED PEPPER PUMPKINS >

Who says Halloween is only about sweet treats? Follow any of your favorite stuffed pepper recipes for this tasty dish (we like this one!). Just scoop out the insides of your pepper, carve a fun face, and stuff it with anything you choose!

The post No Tricks! Just 13 Healthy Halloween Treats appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/no-tricks-just-13-healthy-halloween-treats/

Walking is seriously underrated in terms of its benefits as an exercise. Oftentimes we feel as though we must get drenched in sweat to be burning those calories off when in reality, walking really can do wonders to help you burn calories. Don’t get us wrong, cycling, running and all of those intense cardio activities are wonderful. But maybe you don’t always have time to hit the gym or go for a full-blown run.

Sometimes, fitting in a couple of walks can feel a lot more doable.

Fortunately, research supports the benefits of walking. A study, published in the British Journal of Sports Medicine, found that those who stuck with a walking program had significant improvements in blood pressure, reduction of body fat and body weight and overall better quality of life.

To help you burn more calories, we’ve rounded up eight easy tips for your walking workout.

1. Walk on an incline, a hill or stairs.

Going up? Walking on a treadmill that is tilted at an incline, walking up a hill outside or even walking on stairs can all increase the intensity of your workout. This means you’ll burn more calories than walking on level ground. It may also be better for your health. One study, published in the Journal of Sports Science and Medicine, has shown that uphill walking can help your body metabolize both glucose and lipids, which means it might be beneficial for “the prevention of type 2 diabetes and disorders in lipid metabolism.”

2. Use an activity tracker or step counter to stay motivated.

Wearing a watch or a device that provides activity tracking capabilities and/or step counting can help motivate you to walk longer or faster. Without any sense of how far you’ve walked or how many calories you’ve burned, it can be easy to “quit early.” But if you see that you’re just a few tenths away from the next mile—or that you’re incredibly close to meeting your daily step goal—it can push you to go a little bit longer. That kind of motivation can pay off in terms of your results.

3. Listen to tunes.

Did you know that music can have an impact on your weight loss goals? A study, published in the journal Psychology of Sport and Exercise, found that listening to music led to a 28 percent increase in activity enjoyment. That can equate to walking for longer—and burning more calories. People also commonly report that music helps them increase the speed and intensity of their work. It puts a little zip in your step!

4. Walk with a pal.

While music can motivate the solo walker, having a friend to talk to can also be motivating. Research carried out by Virgin Active Health Clubs found that exercising with a friend can burn more calories than working out alone. The reason may be that chatting with a good pal is distracting and helps you go further. When friends walk together, they also pace one another. You might be motivated to walk faster than you would alone.

5. Make sure you have the right shoes.

A good pair of walking shoes really can make all the difference in the world when it comes to inspiration to go further. If you’ve ever walked a long distance in unsupportive shoes, then you know how much your feet started to hurt. But when you have footwear that is comfortable and provides good shock absorption, you can walk longer and faster—and torch more calories as a result.

6. Move your arms as you walk—and pick up the pace.

Adding arm movement during your walk can help you to go faster. It can turn a regular walk into a power walk—and that can help increase your burn. Research, published in Nature Medicine, found that the intensity of an activity can be more important than its duration. In other words, a shorter power walk can be more calorie-smashing than a long and leisurely stroll.

7. Take a hike!

Instead of walking around your neighborhood or town, why not drive to a local trail and take a hike? Hiking on uneven ground and different terrains can activate different muscles than you’re used to using on flat surfaces. You’ll be strengthening muscles in the knees, hips and ankles—areas that don’t usually get much use. The changes in terrain typically mean more calories burned, too.

8. Incorporate interval training into your walking program.

If you’ve ever participated in an interval run, then you know it incorporates short bursts of sprinting into your jog. You can do the same thing walking by increasing the intensity to a power walk at each interval. The idea is to keep the interval short enough that you won’t get completely exhausted and can keep going. This can help you burn more calories while walking.

Pair your walking workout with a convenient meal delivery service! Get started with Nutrisystem today >

The post 8 Tips to Burn More Calories by Walking appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/tips-burn-more-calories-walking/

Few days on the calendar strike more fear in the heart than Halloween. And we’re not even talking about the houses of horror, haunted hayrides and people dressed like Freddy Krueger standing at our front door. No, Halloween presents a scary scenario for anybody on a weight loss program, because everywhere you’ll look the next few days, you’ll see candy and treats. And even when the candles in the jack-o-lanterns finally flicker out, the candy may still be around, thanks to enterprising trick-or-treaters who have stockpiled the stuff sufficiently to last to Christmas.

What’s a slimming body to do? Follow The Leaf’s 10-point Halloween Survival Guide. Each of the tips outlined below is designed to help you enjoy the holiday without going overboard with temptation.

1. Wait until October 31st to buy your trick-or-treat candy.

That way, you won’t hear voices calling from the kitchen cabinets saying, “Come on, just one choco-caramel bar won’t kill you!” Worried about not being able to find candy at such a late date? Seriously, have you been to a store lately? Everybody sells Halloween candy now. If for some reason you can’t find sweets, see point 2 below.

2. Don’t give out candy.

We’ve found that the trick-or-treaters in our neighborhood love getting things beside candy: Try handing out pretzels, pencils. coins, water bottles or even tooth brushes. You’ll be amazed at the reception they get. Having a Halloween party? Try these 13 Healthy Halloween Recipes instead of the typical sweet treats.

3. Buy candy you don’t like.

It’s human nature to buy the kind of candy you’d like to eat. But if you have leftovers because you bought too much or too few kids showed up at your door, you’ll be staring at a big bowl of temptation. So if you love chocolate, get lollipops. Are you crazy for chewy or sour things but don’t care about chocolate? Then consider buying chocolate bars. And if you can, stay away from these Not-So-Sweet Halloween Candies to Avoid.

4. Go out with your kids, or walk around the neighborhood.

Turn trick-or-treat into a calorie-burning stroll. You can walk around the neighborhood to get some exercise, carrying the candy with you to hand out to the little goblins. Or, if you’re with your own kids, enjoy the crisp air and leave the candy for visitors on your stoop.

5. Send some candy to the troops.

Your kids will probably have so much candy that they won’t even want to eat it all. So consider sending some it as a care package to American troops. Operation Gratitude collects candy to use to prepare gifts for soldiers and sailors. Learn more about where to send your loot here.

6. Sell it to your dentist.

Many dentists now “buy” back candy by offering prizes or reduced fees on services to people who hand over their treats. Consider saving a small portion of the haul, then giving your dentist the rest. Bonus: Some of that candy you sell back may end up in the hands of soldiers. Find a participating dentist near you by clicking here.

7. Don’t go out hungry.

Trick-or-treating, or going to Halloween parties, is a lot like going grocery shopping. If you do it when you’re hungry, it’s much easier to go overboard. Have a salad or small meal before you go out so that you feel satisfied. That way you’ll be much less likely to give in to temptation.

8. Treat yourself.

Look, kids can’t have all the fun, and part of any successful weight loss program is balance. If you’re following a Nutrisystem plan, you can have up to 100 calories worth of “extras” in order to satisfy your sweet tooth. Feel like having a Snickers Fun Size? Go for it: you’ll be eating 80 calories. Better yet, check out some of these sweet swaps for typical Halloween hankerings.

9. Think small pieces.

Everybody wants to be the house that draws the big crowds by giving out king size candy bars. But you’re not doing anybody any favors by giving out huge pieces of candy. For most kids, the fun of the Halloween lies in the hunt, so be sure to hand out the small stuff. Their parents will thank you.

10. Read the labels.

You may think you’re doing everyone a favor by giving out gummy treats called fruit snacks, but be sure to read ingredient labels should you decide to go that route and look for the total amount of sugars such things deliver. One serving could pack more sugar than a candy bar.

The post Your Ultimate Halloween Survival Guide appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/your-10-point-halloween-survival-guide/

We don’t mean to frighten you, but we’re closing in on one of the most unhealthy holidays of the year. And though you may head into Halloween armed with the best intentions, if you aren’t prepared, one whiff of all those sweet treats could be all it takes to send you spiraling into a dark hole of diet destruction.

Never fear! We’ve got you covered with simple snacking swaps sure to scare off even the worst candy craving. Stock up on these slim-down staples now, and enjoy a happy and healthy Halloween!

Treat: Milk Chocolate Bar
Trim-Down Trick: Chocolate Milk
We’re sweet on this swap for a few reasons: With this decadent drink, you’ll not only calm chocolate cravings, your body will get a boost from nutrients like calcium and vitamin D found in milk. Try making your own by blending one cup of nonfat milk with one tablespoon of dark chocolate syrup. Craving something cozier? Mix one tablespoon of unsweetened cocoa powder with your favorite zero-calorie natural sweetener (think Stevia or Monk Fruit) and one cup of nonfat milk for a healthier hot chocolate that won’t wreck your waistline. One cup of nonfat milk counts as one PowerFuel on Nutrisystem. One tablespoon of unsweetened cocoa powder is a Free Food on Nutrisystem; one tablespoon of dark chocolate syrup counts as about two Extras. Healthy hint: check your Nutrisystem Grocery Guide for more guidance!

Treat: Peanut Butter Cups
Trim-Down Trick: 3-Ingredient Peanut Butter Cups
This recipe for Peanut Butter Cups tastes just like the real thing, but without all the guilt. All you need is chocolate, peanut butter and some coconut oil and voila! PB cups you’ll love. Just as tasty? Chocolate PB melts. Just bring a small pot to medium heat on the stovetop, then add an ounce of dark chocolate, two tablespoons of peanut butter and two to three tablespoons of unsweetened almond milk. Stir until the chocolate and peanut butter are melted and the mixture is blended. Let cool then pour quarter-sized droplets onto a greased pan and place the pan in the freezer. Once the melts are solid enough to pick up, dive right in! This recipe makes two servings; on Nutrisystem, one serving counts as one PowerFuel and two Extras. Another diet-friendly way to enjoy everyone’s favorite flavor combo? This Chocolate Peanut Butter Smoothie!

Treat: Gummy Bears (or any gummy candy!)
Trim-Down Trick: Dried Fruit
Noshing on dried fruit is a great way to satisfy cravings for something chewy and sweet without all the calories, fat and sugar of traditional gummy candies. Try dried apricots, apples, pineapples, figs or raisins. Just be sure to read the ingredients and skip the fruits with added sugars. You can also make your own dried berries. Just spread your favorites on a baking sheet and bake for six to eight hours at 200 degrees. Just be sure to check on your fruit every hour or so to prevent burning. On Nutrisystem, a quarter cup of most dried fruits counts as one SmartCarb.

Treat: Skittles
Trim-Down Trick: Frozen Red Grapes
We know, we know. It’s easy to be skeptical of any suggestion that involves replacing candy with fruit. But frozen grapes are the perfect combo―sweet and crunchy. Mix in some frozen blueberries and green grapes as well, and you’ll literally be tasting the rainbow! On Nutrisystem, one cup of these fruits counts as one SmartCarb.

Treat: Peppermint Patty
Trim-Down Trick: Chocolate Mint Tea
If chocolate mint is your flavor of choice, brew a large cup of mint tea, then stir in two tablespoons of sweetened cocoa powder and two tablespoons of non-fat milk. You’ll get all the taste of your favorite treat―without any of the guilt! On Nutrisystem, this cozy combo counts as three Extras. Craving something cooler? Try this delicious Mint Chocolate Chip Protein Smoothie.

The post 5 Healthy Halloween Swaps for Every Kind of Candy Craving appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/5-healthy-halloween-swaps/

You start with the best of weight loss intentions: you pick up fresh veggies at your local market, print out healthy recipes and invest in an air fryer. You even dug out your sneakers and placed them front and center on the shoe rack for added inspiration. But then, life happens: work, laundry, kids needing help with school projects, errands and appointments. Add in a curveball: maybe your little ones are now learning remotely while you’re working from home. Suddenly, all of your get-healthy plans disappear to the bottom of your to-do list. Get back on track with these nine weight loss tips to help even the busiest moms and dads stay healthy:

Whether you’re a working or stay-at-home parent, have babies or school-aged kids, it can be tough to stay focused on eating right and working out when you’re so busy raising a family. But it is possible with some small steps, tweaks to your routine and a little extra help from Nutrisystem.

1. Simplify your morning meal.

You know you need breakfast to get your body going and stave off midday cravings. You also know that your mornings are often bananas: the dog needs walking, lunches need preparing and your kids have to get out to school on time (or plugged in and ready for online learning at home). Therefore, the chances of you having time to cook a healthy breakfast are slim to none. Enter: ready-to-eat options from Nutrisystem!

From warm egg sandwiches and tasty muffins to bagels and hearty bars, these delicious breakfasts require minimal to no prep. They’re perfectly portioned for weight loss and can help busy moms and dads have a successful day. Check out these six comfort food breakfast options from the Nutrisystem menu, then click here to stock up! >

2. Drink more water.

According to Harvard Health Publishing, the benefits of drinking water are plentiful. It aids in healthy digestion, protects organs, regulates body temperature, cushions joints and more. Water may also help with weight loss: people sometimes confuse thirst for hunger, when all you might need is a glass of water to feel full. Plus, it’s important to drink water during exercise to replace the fluids you lose when you sweat, according to Mayo Clinic. Granted, when you’re busy running around, the last thing on your mind is your hydration level. “People often forget to drink water when they are busy,” says University of California, Berkley. Let your phone do the thinking for you: set an alarm to chime every hour—and take that as your cue to drink. The NuMi app by Nutrisystem has a great “Reminder” feature that can help! Check out the other simple hydration hacks below to help you drink more water:

3. Work out in 10-minute sets.

Thirty minutes of exercise every day is the goal. However, carving out that chunk of time doesn’t always happen. Ten minutes is much more manageable—and if you do it three times a day, you get the same health benefits. According to Mayo Clinic, regular physical activity can help with weight control, ward off disease, boost mood, increase energy and improve sleep. Check out these 10 easy home workouts you can do in your living room—no special equipment or training needed and each takes about 10 minutes. And if you’re a mom who has a new little bundle at home, here are some ways to sneak in exercise when you’re busy with the baby. >

4. Forgive a slip-up.

Like you tell your kids to learn from a mistake and just do better next time, you should extend yourself the same courtesy. One misstep on your weight loss journey should not pave the way to a full-blown binge. Give yourself a break from perfection and just consider every decision you make moving forward as another chance to do something healthy.

5. Keep healthy food within sight.

That could be a bunch of bananas on your kitchen counter or a stash of Nutrisystem White Cheddar Popcorn on your work desk. Not only does it save you the time rifling through the pantry or fridge for a snack, but it could also help you lose weight: a Cornell study found that women who kept a bowl of fruit where they could see it weighed an average of 13 pounds less than those who didn’t. The study also found that normal-weight women were more likely to have a designated cupboard for snack items than those who are obese. This is one of our favorite simple weight loss tricks for busy moms and dads.

6. Stand up.

It’s that simple to burn some extra calories. Consider this: in an hour, the average 170-pound person burns over 70 more calories by simply standing instead of sitting, says StartStanding.org. Take any opportunity you can to get up off your chair and onto your feet—such as when you’re helping the kids with homework, talking on the phone or during a staff meeting with the office. That little movement not only helps you lose weight, but it may also help reduce your risk of more serious conditions. According to Mayo Clinic, “Research has linked sitting for long periods of time with a number of health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels — that make up metabolic syndrome. Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer.”

7. Make smart fast-food choices.

Some days the best you can do is drive-through for dinner, and that’s quite all right. An occasional fast food meal or restaurant take-out on particularly crazy days won’t derail your diet. Just be sure to choose wisely: John Hopkins Medicine recommends choosing grilled chicken instead of fried and a kids’ size French fry instead of large. You should also ask for special sauces on the side so that you can better control your calorie intake. Check out our handy guide to better understand what you should order and avoid while ordering fast food.

8. Opt for a one-pot meal.

For the nights when you crave a home-cooked meal but are short on time, these piping hot, one-dish meals are an excellent dinner choice. From seafood paella to slow cooker chicken gumbo and butternut squash turkey chili, you can toss each recipe together in a flash (and clean-up is quick!). Plus, these dishes are balanced with protein, fiber and complex carbohydrates that fit perfectly into your Nutrisystem plan.

9. Give yourself a bedtime.

Just like you do for your kids, create your own sleeping schedule to go to bed at night and wake up in the morning—and stick to it every day. That’s one way to help your body gets the rest it needs, says the National Sleep Foundation. The Centers for Disease Control and Prevention (CDC) recommends getting seven to eight hours of sleep every night. Of course, when you’re cramming a million to-dos into not enough hours, you may be tempted to stay up late on some nights, or even wake up super early on other mornings to get everything done. You need enough quality shut-eye for lots of reasons—one of which is to help keep your weight loss on track. Skimp on sleep and you may lack the energy to stay active or crave sugary and fatty foods that will help you stay awake. Click here to learn more about the importance of good sleep and get seven tips for a better slumber! >

Looking for more weight loss advice for busy dads? Check out these seven tips for maintaining a healthy “dad bod” >

The post 9 Weight Loss Tips for Busy Moms and Dads appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/weight-loss-tips-for-busy-moms-dads/