Weight Loss Recipes

Spring has sprung and Easter is just around the corner. We know that holidays are always a concern when you’re trying to stay fit and eat healthy. That’s why we’ve come up with a variety of creative and healthy Easter basket ideas that are sure to keep you on track.

Two-thirds of American households will wake up on Easter morning to discover that the Easter Bunny has left a huge basket of goodies for every child—and even a few adults. According to the National Confectioners Association, the trade organization that promotes the candy treat industry, most of those baskets will be filled with chocolate bunnies and eggs (55%), with a scattering of jelly beans, candy-coated eggs and marshmallow candy.

Your Easter gift could easily add up to thousands of calories worth of candy concentrated in one small nest of plastic grass. Consider this: One 16-ounce solid chocolate bunny may be 1,000 calories or more, according to the United States Department of Agriculture (USDA). Yikes!

There are plenty of ways to make sure that you and your family can enjoy a healthy Easter holiday. Stop worrying that a seasonal sugar binge is going to foil your weight loss success or lead you all down a very unhealthy chocolate bunny trail. Here are just a few ideas to create a healthy Easter basket.

Put together the perfect healthy Easter basket with these five creative ideas:

1. Give a gift certificate to fun and adventure.

Your kids aren’t going to mind a downsized Easter basket if their primary Easter gift is a trip to the zoo, a visit to their favorite museum or an adventure day at an indoor (or outdoor) water park or natural area. Gifting memories and experiences rather than tangible items is the gift that keeps on giving. One study, published in the Journal of Consumer Research, found that giving your kids “experiential gifts” can help build a stronger parent-child relationship than material gifts. The relationship improvements “stem from the intensity of emotion that is evoked when they consume the gifts, rather than when the gifts are received,” explain researchers.

2. Think toys, not treats.

Along with a modest amount of candy, consider giving kids nonedible treats such as bubbles, kites, jump ropes, jacks, craft kits or games—things everyone in the family can enjoy together. A lot of these non-edible treats can be enjoyed outdoors, helping you and your loved ones stay active while enjoying Mother Nature this spring! You can also fill plastic Easter eggs with stickers, slime, coins, dollar bills, rubber stamps, colorful wristbands, friendship bracelets, glow sticks, marbles, erasers and fake tattoos. Many of these items are available at your local dollar store, party store or online.

3. Look for sugar-free choices.

To create a healthy adult Easter basket for yourself, spouse or coworkers, consider stocking up on some guilt-free sweets. Some of the largest confectioners make options for those who need to avoid or reduce their intake of sugar. These days, you can get everything from chocolate bunnies and marshmallow chicks to jelly beans and gummies that are free of sugar. There are even some stevia-sweetened candies that are available online and in stores. These will sweeten up your healthy Easter basket and keep you on track with your weight loss diet plan.

4. Choose healthier treats.

Half the fun of Easter is dyeing real, hard-boiled Easter eggs. One large egg is about 78 calories and chockful of satisfying protein, heart-healthy unsaturated fat and essential vitamins and minerals, says the USDA. According to Keck Medicine of the University of Southern California, “One study suggests that eggs don’t raise cholesterol at all for about 70% of people.” They also explain that eggs increase levels of high-density lipoprotein (HDL), also known as good cholesterol that decreases the risk of cardiovascular disease. This makes them a great healthy and colorful treat for Easter baskets. If you have any concerns about your cholesterol levels, speak to your doctor before consuming eggs or making any dietary changes.

Since there must be chocolate even in a healthy Easter basket, skip a few chocolate bunnies and substitute a healthier alternative. Try making some strawberries dipped in stevia-sweetened chocolate or mini whole wheat pretzels with a coating of white chocolate. Practice proper portion size and moderation by making simple fruit kebabs topped with one marshmallow chick.

5. Make your own sweets.

Not creative in the kitchen? Let the healthy recipe experts at The Leaf and Nutrisystem help! After all, one of our main goals is to create healthier versions of all your favorite foods. Head to the kitchen and create these five healthy Easter treats for a diet-friendly Easter basket:

1. Grasshopper Candy Bars >

You can easily purchase store-bought rice cereal treats. However, they’re not going to be as healthy as the ones you whip up yourself. These minty, chocolatey bars use four cups of rice cereal, two cups of mini marshmallows, two tablespoons of mini chocolate chips, one tablespoon of unsweetened cocoa, a little light butter and some peppermint extract to make a delicious goody that counts as two extras on the Nutrisystem plan.

2. Chocolate Pecan Caramel Bites >

NutriChocolaty Wafers are the base of this tasty take on pecan turtles. There are only two more ingredients—pecans and caramel chews—so they’re easier than pie. Each bite is 95 calories and counts as three Extras on the Nutrisystem plan.

3. Peanut Butter Cups >

You and your family won’t miss that “other” peanut butter cup once you taste these. All you need is three simple ingredients—chocolate chips, peanut butter and coconut oil—to make a healthy candy that will come in handy this holiday. One serving counts as just one PowerFuel and two Extras on Nutrisystem.

4. Chocolate Peanut Butter Crunch Bars >

Avoid temptation with a healthy candy bar that’s made with wholesome ingredients. Oats, peanuts, peanut butter, dates and a couple scoops of a Vanilla Nutrisystem Shake Mix create this satisfying Easter treat. To make the recipe even more festive, feel free to shape your bars like eggs! One serving counts as one PowerFuel and one SmartCarb.

5. Chocolate Peanut Butter Fudge >

This confection has the smooth, creamy texture of regular fudge but with fewer calories, fat and guilt. Plus, it’s so easy to make! Melt some peanut butter until it’s warm and thin, then pour in some NutriChocolaty Wafers and almond milk. Stir, allow the mixture to cool and pour it into an ice cube tray that’s been sprayed with nonstick cooking spray. Throw it in the freezer until it’s set, then eat! Each piece is only 116 calories and counts as one PowerFuel and one Extra.

Explore The Leaf and discover more delicious and healthy dessert recipes. Check out our Chocolate Covered Cookie Dough Easter Eggs for an irresistible diet food option this spring!

The post Healthy Easter Basket Ideas: How to Keep the Whole Family Healthy appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-easter-basket-ideas/

If you’re doing your annual spring house clean-up, start with your kitchen organization. You could eat healthier and lose weight as a result.

Reorganizing your kitchen isn’t just going to make it easier for you to find your favorite spatula or locate the curry powder for a recipe. It also could curb the noshing that makes the calories—and pounds—add up. A 2016 study, published in the journal Environment and Behavior found, that messy, cluttered kitchens really can make you eat more. Women in the study who were given snacks in two situations—a cluttered kitchen and one that was neat and tidy—ate 103 more calories in the messy kitchen than in the orderly one.¹

Here are a few great kitchen organization ideas that will help you both feel and eat better:

1. Get rid of old, expired foods.

Not only do foods that have been hanging around for a while lose freshness and flavor—and in some cases, spoil—but you’ll need the shelf space for your Nutrisystem foods and other healthy eats. In particular, give your herbs and spices the sniff and taste test. They don’t typically spoil but they do lose their potency and flavor. If they taste or smell “meh,” replace them. Your diet will automatically improve. Herbs and spices added to food can make them more flavorful so you don’t miss the fat, salt and sugar you’re removing to save calories. For example, a dash of cinnamon can help you not miss the sugar you once liberally sprinkled on your oatmeal, while pepper or cumin can “spice up” a savory dish so you don’t need salt and butter, say experts at the University of Florida.²

2. Donate foods that aren’t on your diet or that you won’t eat.

Your local food bank can use those unopened packages of chips, cake mixes, sugary cereal, cookies, snack bars, and mac and cheese much more than you can. Find a food pantry near to help those in need.

3. Rearrange your counter.

As the old joke goes, you want to put yourself on the “see-food diet.” But change the old punchline, “I see food and I eat it.” You want to have healthy foods you want to eat where you can see them. So store fruit that doesn’t need refrigeration, like apples and bananas, in a bowl on the counter for easy snacking. Break down large containers of healthy snacks like nuts into single serving packets that you store in a clear container. Toss your Nutrisystem snacks into a wire basket where they’ll remind you to eat healthy treats. Several studies found people who kept just fruit on their kitchen counter had a lower Body Mass Index (BMI) than those who stored candy, cereal and sugary sodas up front and center.³

4. Get scrubbing.

Before you can really jump into the rest of these kitchen organization hacks and ideas, you have to do some true spring cleaning. After pulling everything out of your fridge and off your pantry shelves, this is your chance to give everything a thorough wipe-down. Use antibacterial wipes to clean up any spills or crumbs. Conditions inside the fridge are optimal for mold growth, and food and drink spills enable cross-contamination. Wipe down handles and all of the cracks and crevices. This will create a clean space to house all of your organized healthy ingredients. Don’t forget to wipe down your countertops and cabinets, too!

Click the link below for some tips on cleaning out your fridge:

5. Invest in clear containers for your pantry and fridge.

When it comes to kitchen organization hacks, containers are one of the most popular purchases. They look great and can help you see all of your produce and healthy ingredients at first glance. Use these clear containers to store your pre-cut veggies and fresh fruit for easy meal prep. You can also invest in mason jars and clear containers for the pantry to store baking ingredients, cereal, rice, quinoa and pasta. This will help you whip up a healthy salad or stir fry quickly or grab a handful of berries or grapes for a snack. Conversely, store tempting foods and leftovers in opaque containers or wrap them in aluminum foil so they’ll be less identifiable—and less tempting.

6. Plan ahead.

Plan your meals for a week and make a shopping list before you head to the food store. (Bonus: Experts say sticking to your list while you’re wheeling your cart around the store can save you 20 percent or more on grocery bills.⁴) When you get home, spend some time doing some meal prep by cutting up veggies and fruit and measuring out ingredients. Place meal ingredients in plastic freezer bags and mark them with the day you plan to eat them, then store in the fridge (for food like dairy products, produce or fruit), freezer (for meats or frozen vegetables) or a pantry cabinet (for dry goods). If you have the room, set up a restaurant-style menu board that reminds you of the “house specials” every day so you’re not tempted by cravings.

7. Tape nutrition information to your clear containers.

You can simply cut out the name and nutrition facts from the original packaging and tape them onto your clear containers. This is a great psychological trick to discourage you from overdoing. If you know the calorie, fat, sugar and sodium counts of foods, you’re less likely to eat more than you should. It’s also helpful for keeping track of your meals in the NuMi app.

Don’t forget to also take note or cut out the expiration date when transferring your ingredients. Feel free to purchase pretty labels for this task; they make kitchen organization a breeze.

8. Be choosy about what appliances take up counter space.

Prioritize the appliances that make whipping up a healthy meal quick and easy, such as air fryers, Instant Pots, spiralizers and blenders for smoothies. If you have enough counter real estate, keep your slow cooker within reach to prepare delicious, low-cal healthy meals while you’re at work so you’re not tempted to eat while you’re making dinner. Try out these six healthy slow cooker recipes! >

9. Rethink your cabinets.

Some studies have found that eating from smaller plates and bowls can help you eat less.⁵ It makes sense if you think about it. If you served the amount of food you can fit on a salad plate on a larger dinner plate, all that empty space would make you feel like you’re missing something. But on the salad plate, your meal looks like plenty. So move your salad plates and small bowls to the most reachable shelf and shift larger plates to a higher shelf so they’re less accessible.

10. Pull measuring utensils out of their drawer.

Individual measuring cups—usually available in 1 cup, ½ cup, ¼ cup and 1/3 cup increments—are easy to store on a hook under a cabinet so they’re within easy reach, as are spoons that come in 1 Tablespoon, 1 teaspoon, ½ teaspoon and ¼ teaspoon measures. That will eliminate the tendency to eyeball measurements of high-calorie ingredients such as butter, oil, sugar and even peanut butter. Because portion sizes have increased significantly in restaurants (and now at home), many of us have lost the ability to judge what’s an appropriate serving size, which may be why Americans are now eating 300 more calories a day compared to the year 1985, says the American Heart Association.⁶ Some dietitians call it “portion distortion.”

Using measuring cups and spoons can help you stay honest about how much you’re actually eating. As a bonus, after a few weeks or months of measuring, you may get better at “eyeballing” sizes and less likely to supersize everything.

Sources:

1. https://journals.sagepub.com/doi/10.1177/0013916516628178
2. https://blogs.ifas.ufl.edu/fycsdept/2017/10/24/spice-things-alternative-seasonings/
3. http://journals.sagepub.com/doi/full/10.1177/1090198115610571
4. https://njaes.rutgers.edu/sshw/message/message.php?p=Finance&m=110
5. https://academic.oup.com/jcr/article/39/2/215/1795747
6. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/portion-size-versus-serving-size

The post Spring Cleaning! 9 Kitchen Organization Ideas for Weight Loss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/spring-cleaning-tips-and-organization-ideas-for-your-kitchen/

You see those people taking their long strides in the park or pounding the pavement in your neighborhood. You used to think no way. But these days you’re feeling a little inspired, more ambitious and want to give this jogging thing a try.

Here are some tips to get you going:

Set goals. Think about why you want to run, suggests Beth Jordan, certified personal trainer and spokesperson for The American Council on Exercise. Is it to lose weight or fit into a favorite pair of jeans? Or maybe it’s to have more energy to play with your kids? Making those reasons your goal can help you start running, and stick with it. Of course, before you begin any new exercise program, check with your doctor.

1. Shop for running shoes.

You don’t have to spend a ton of money, but you do want to invest in a pair made specifically for your new sport. The best spot to find the right shoe is your local running store. The staff can analyze your gait, as well as consider any knee or back issues you may have, to make sure your shoes provide the needed support and proper fit. You may also want to pick up a good, supportive running bra, suggests Jordan, to help prevent chaffing and keep the breast tendon from stretching from the force of running.

What you don’t need: Running belts for water bottles, goos and gummy running snacks or compression sleeves for your arms and legs, says Jordan. Not necessary unless you are training for a marathon.

2. Dress in layers for outdoor running.

Make sure your clothes are breathable. Cotton can cause chaffing and discomfort while you’re jogging. When it’s on the cold side, slip on a hat and pair of mittens (they’re warmer than gloves).

3. Start slow.

You know that saying go hard or go home? Doesn’t apply here. “The key to sustainability and less risk of injury is to build up your distance gradually,” says Jordan, who also runs a boot camp in Jacksonville Beach, Fla. If you’ve haven’t run in years, or at all, start and stick with walking until you can go for ten to twenty minutes consistently, suggests the Road Runners Club of America. Then begin to incorporate running. Depending on your fitness level, you could start with as little as one street block. “I’ve had clients run the same block and back for one week, then had them add 10 percent or another block,” says Jordan.

Time could also be your marker: start with two minutes, for example, and then add minutes gradually. Where you run is up to you: Outside on a track or pavement or on a treadmill is good for beginners. Trail running, on the other hand, requires a different type of running show and training, says Jordan. Beach sand is not stable, so there’s a higher risk for injury.

4. Skip days.

For new joggers and runners, two to three non-consecutive days a week is safe. The days off in between can give your muscles a chance to rest and help reduce wear and tear on your joints, back, knees, hips, ankles and shins.

5. Stay hydrated.

That’s key, regardless of the weather outside. And don’t forget to warm up before you start jogging: Walk for about 5 minutes to warm up your muscles, get oxygen and blood flowing and help mentally prepare yourself for your run, says Jordan. You could also march in place, do arm circles or hamstring curls. At the end of your run, stretch to help you cool down.

6. Jog with a buddy.

You can also consider joining a running or jogging club—for some, running with others provides extra motivation and you might feel safer in a group. Most running clubs have varying types of runs, so pick one that works best for your specific goals and fitness level, says Jordan. “Don’t run for someone else or feel pressure to do more than you are capable.”

If you’re running with a friend, suggest running in the same area—like on the same road or track—but you each go at your own pace, suggests Jordan. If you choose to run by yourself, make sure you’re in a safe area, that you have identification on you and a phone, and that you are visible to other runners or cars.

Pair your fitness routine with an easy-to-follow meal plan! Lose weight and get healthy with Nutrisystem >

The post So You Want to Start Jogging? How to Begin appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/so-you-want-to-start-jogging-how-to-begin/

When our meals are balanced, we’re healthier. By including enough fruits and vegetables on our plate, we reduce our risk of heart disease, obesity, diabetes and cancer, according to the Centers for Disease Control and Prevention (CDC). When we fill up our bowl with adequate lean protein, we’re able to power through the day and are less likely to snack on high calorie foods later on. By consuming enough good fats, we can decrease our risk of cardiovascular problems and build healthy cell membranes and nerves, says Harvard Health. According to Healthline, selecting enough good carbs that are high in fiber can support a healthy gut and decrease cholesterol levels. Balanced nutrition can even help with our mental well-being, says ScienceDaily.

The problem is that most Americans don’t get everything they need on their plate. According to the United States Department of Agriculture (USDA), the average person only eats about one and half cups of vegetables per day, compared to the two to three cups they should be getting. We also eat too many refined grains and not enough fiber-rich whole grains, says the Office of Disease Prevention and Health Promotion. The American Diet also contains plenty of protein and fat. However, the protein typically isn’t lean and too many of the fats are saturated. In addition to unbalanced meals, the Morbidity and Mortality Weekly Report explains that an increase in total calories has contributed to our ballooning obesity (with most coming predominantly from carbs).

There’s one easy way to make balanced meals that doesn’t require a culinary degree, power bowls. These nutrition-packed meals combine the right portions of protein, carbs, vegetables and fats to keep your nutrition, health and waistline on point. They also don’t skimp on flavor or variety: By changing up the mix, you can enjoy bowls that incorporate your favorite flavors. Try out this breakfast Sweet Potato Hash Bowl or enjoy Asian flavors for lunch with this Asian Edamame Power Bowl. You can even get a balanced meal that’s plant-based with our Veggie Power Bowl.

Use your creativity to build your own healthy power bowl with what you have on hand. It’s easy! Just plug some of your favorite foods into this formula to make your own perfectly portioned, fast casual-style power bowl. To help you get started, we’ve made a sample bowl so that you can follow along.

Make the best power bowl ever with these five simple steps:

1. Start with a handful of carbs.

Yes, we literally mean a handful. In a study, published in the European Journal of Clinical Nutrition, participants incorrectly guessed portion sizes about fifty percent of the time. Researchers explain, “Over-reporting was typical for cereals in both genders and for snacks, vegetables and fruit in women.”

Your solution to this serving size struggle is at the end of your arm: Choose a grain or pasta to start your power bowl, such as brown rice, whole wheat pasta, quinoa or another favorite. Put a cupped handful (about a half-cup serving or around the size of a tennis ball) into the base of your bowl.

For our sample bowl, we’ll start with a serving of high fiber brown rice.

2. Add a palm-sized piece of protein.

Your hand helps here, too! Assuming you’re not sporting world record mitts, the size of your palm will equal just about three ounces of lean beef, chicken or fish. For most of us, that’s enough protein for a serving depending on the meal category. Check out your Nutrisystem Flex Meal guidelines to ensure you’re getting enough. Prefer a vegetarian protein? For choices like tofu or seitan, go back to that cupped hand—a half-cup of these ingredients is a great source of plant-based protein.

For our sample bowl, we’ll top our brown rice with a palm-sized piece of chicken breast that’s cooked in oil (see below) and diced into cubes.

Need some help with PowerFuels and SmartCarbs? Click the link below for everything you need to know!

3. Toss in a few fists of vegetables.

Load up your bowl with non-starchy vegetables for a filling meal that’s packed with nutrition. On Nutrisystem, members are encouraged to eat at least four servings of non-starchy vegetables per day. Adding veggies to your power bowl will give it heart disease-fighting benefits, belly-filling fiber and other vitamins you need. In addition to superfood powers, it will also provide crunch, sweetness and more deliciousness.

How much to add? Your fist is about the size of one serving of vegetables. Go for at least two in your power bowl to get a good start on that four-serving goal. If you’re not sure what qualifies as a non-starchy veggie, click here to learn more. >

For our sample bowl, we’re going for three servings and tossing in a fistful of chopped broccoli florets, another of diced sweet red bell pepper and a big handful of chopped Romaine lettuce.

4. Try to cook with a fingertip of oil.

The calories in cooking oil can add up fast. Want a boiled potato? It’s 97 calories. Turn those potatoes into fries with some oil and your side dish just jumped over 300 calories. Keep your cooking oil in check by sticking to a single serving, a teaspoon. If your measuring spoons aren’t nearby, use your fingertip as a guide for a teaspoon-ish of oil. This will be enough to sauté the chicken breast used for our sample bowl.

5. Thumbs up for something fancy or fun.

Dress your bowl with something delicious—a favorite sauce, dressing or some shredded cheese. To keep your portions in check, check out your thumb: A thumb-size portion will be about a tablespoon, perfect for keeping fatty dressings filling your bowl with flavor but not crushing it with calories.

We’ll finish our sample bowl with a tablespoon of a lemon vinaigrette for a warm, delicious power bowl of brown rice, chicken, broccoli, red pepper and romaine, seasoned with salt and freshly cracked pepper.

With Nutrisystem, you can enjoy delicious meals that are perfectly portioned for weight loss. Even better, we deliver them directly to your door! Click here to get started >

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

from The Leaf https://leaf.nutrisystem.com/power-bowl-guide/