Weight Loss Recipes

30 minutes of daily activity heats up your metabolism and keeps your body burning calories.¹ That’s why Nutrisystem recommends regular exercise as an essential part of your weight loss plan. But when you’re just starting a new workout program or when you exert yourself more than usual, you might experience sore muscles—maybe enough to make you want to skip a day or two of activity.

The Cause of Sore Muscles

According to the American Council on Exercise (ACE), there are two kinds of sore muscles that are correlated with physical activity. “Immediate muscle soreness quickly dissipates and is the pain you feel during, or immediately after, exercise. Delayed muscle soreness signals a natural adaptive process that the body initiates following intense exercise.”²

Delayed muscle soreness (DOMS) happens about a day or two after your workout and typically goes away after 72 hours, says ACE. This is a common experience for people who work out, both new and experienced exercisers alike.³

Researchers theorize that DOMS is caused by microscopic tears in the connective tissue around the muscle that happens during “eccentric exercise.” If you are trying a new type of exercise, exercising longer or more often, increasing your intensity or are a beginner just getting started with a workout routine, you may experience DOMS at some point during your fitness journey.⁴

Please note that there is a difference between common soreness and pain from injury or overuse. The pain you are experiencing should not prevent you from doing everyday activities or last more than 72 hours. You also should not experience pain during or immediately after your workout.⁵ Sharp or stabbing pains that continue to get worse in the coming days are an indication of injury and should be assessed by a healthcare provider. Speak to your doctor if you have any questions or concerns about sore muscles.

Should You Exercise With Sore Muscles?

So, should you exercise when you have sore muscles? The answer varies. According to the National Kidney Foundation, exercise may actually help the soreness dissipate. “The best way to relieve muscle soreness is to perform some gentle exercises, like walking or light stretching. It may seem counter intuitive, but the more you move, the faster the discomfort will go away!” they explain.⁵

According to ACE Physical Therapy & Sports Medicine Institute, performing “low-level” workout moves that are similar to the moves that caused the soreness may help DOMS. This enhances blood flow to the muscle while also helping to decrease pressure and fluid.⁶

“Whether or not you should work through this type of pain is a tricky answer. If you’re only experiencing low-level soreness, . . . it’s probably okay to do a lighter workout. Some physical activity might even help to ease the achiness,” says Cleveland Clinic. “If your DOMS is a bit more painful, it’s best to avoid strenuous exercise until you are no longer sore.”⁷

The University of Virginia mimics this advice, stating that “whether or not you should work out when you’re sore just depends on how sore you are.” Being a little stiff or sore is OK, but if your pain increases or you’re limping and unable to walk normally, you should decrease your intensity.⁸

Preventing Sore Muscles

Ready for some good news? Repaired muscles adapt, so they are less prone to the tiny tears the next time you do the same exercise.⁴

According to ACE, the top method for preventing DOMS is “gradual progression and conservative increases in intensity, frequency and duration.”²

If you’re new to exercise, start with lighter weights. Over time, gradually increase the intensity and frequency of your workouts. If you are an experienced athlete but want to try something new, take extra precaution by also beginning gradually. Doing a warm up exercise before an intense workout may also help, as this increases blood flow and helps prepare muscles for exertion.²

Another, less conventional, method of potentially reducing post-exercise DOMS? Turmeric! The spice that makes mustard yellow, turmeric has been shown to reduce inflammation in our bodies, according to research in the journal Physical Activity and Nutrition. “In conclusion, although there are conflicting results regarding the effect of curcumin supplementation on DOMS, individuals who are new to exercising, resuming exercise, or looking for gradual improvements in their exercise programs may consider curcumin supplementation as a method of nutritional intervention to reduce post-exercise DOMS,” conclude the researchers.⁹

Turmeric is available as a root you grate yourself or as a powder in the spice section of the grocery store. You can add it to smoothies or try it in our delicious Garlic Ginger Chicken Bites recipe! >

Sore Muscle Relief

“To date, a therapy that consistently relieves delayed muscle soreness has yet to be identified,” says ACE.² According to the American College of Sports Medicine, you may be able to decrease the symptoms of DOMS with common treatments. However, there is very little evidence that these methods will quicken recovery.¹⁰

“If the primary goal is to reduce symptoms, then treatments such as ice pack application, massage, tender-point acupressure, and oral pain relief agents may be useful in easing pain,” they explain. However, “It is important to be aware that pain reduction does not represent recovery. Rather, these treatments may only be effective in reducing symptoms of pain, but underlying muscle damage and reduced function may persist.”¹⁰

*The information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Speak to your doctor if you are experiencing sore muscles or pain and before starting a new exercise routine or diet.

Sources:

1. https://medlineplus.gov/ency/patientinstructions/000893.htm
2. https://www.acefitness.org/education-and-resources/lifestyle/blog/42/what-causes-muscle-soreness-and-how-is-it-best-relieved/
3. https://pubmed.ncbi.nlm.nih.gov/12617692/
4. https://www.acefitness.org/education-and-resources/lifestyle/blog/6650/don-t-be-a-sore-loser-dealing-with-muscle-soreness/
5. https://www.kidney.org/content/understanding-muscle-soreness-%E2%80%93-how-much-too-much
6. https://ace-pt.org/exercise-routine/
7. https://health.clevelandclinic.org/is-your-exercise-causing-good-or-bad-pain-how-to-tell/
8. https://blog.uvahealth.com/2018/01/03/avoiding-post-workout-soreness-rhabdomyolysis/
9. https://www.e-pan.org/journal/view.php?doi=10.20463/pan.2020.0020
10. https://www.acsm.org/docs/default-source/files-for-resource-library/delayed-onset-muscle-soreness-(doms).pdf

The post Exercising Sore Muscles: Should You Work Out Anyway? appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/exercising-sore-muscles/

Losing weight in the summertime can be tough. From unhealthy picnic food to drinks at the beach bar, it can be hard to resist the warm weather temptations that try to sabotage your success. However, with a little planning and some simple swaps, you can stay on track with your weight loss goals while still partaking in some summer fun! All you need is some healthy recipes for the grill, some summer-inspired sweet treats and a go-to, weight loss-friendly cocktail that you can sip on all season long. For us, that cocktail is Ranch Water; the refreshing beverage that’s easy to make, easy to enjoy and easy to incorporate into your weight loss plan!

What is Ranch Water?

In short, Ranch Water is the trendy summer cocktail that’s perfect for chilling out and staying cool in the summer heat. It’s a super simple summer cocktail that only requires three ingredients to make:

1. Tequila
2. Lime juice
3. Topo Chico Mineral Water¹

Never had Topo Chico? This refreshing water is a naturally carbonated mineral water that’s imported from Mexico and bottled at the Cerro del Topo Chico spring.² While you can easily swap in ordinary sparkling water or seltzer water into this summer cocktail, Topo Chico is the recommended mixer for its unique taste and mouthfeel.¹ The bubbles aren’t as intense as standard seltzers and the minerals add a distinct taste that’s light and refreshing. Topo Chico and Ranch Water are very popular in Texas.³

Ranch Water on Nutrisystem

If you’re losing weight with Nutrisystem, you can still kick back and relax with a cold Ranch Water cocktail this summer. Just watch your portion sizes and stick to a maximum of two servings of alcohol per week (we recommend spreading them out and not having them on the same day). One shot or one and half ounces of tequila is considered one serving of liquor.

The rest of the ingredients in Ranch Water— lime juice and Topo Chico— are both considered Free Foods on your Nutrisystem plan. That means you can use as much or as little of them as you’d like when preparing your Ranch Water. You don’t have to measure anything out except for the tequila. Garnish with a fresh slice of lime, grab a straw and chill out with this weight loss-friendly cocktail!

 Healthy Hacks

Because Ranch water is so easy to make, it’s also easy to customize! Swap out the lime juice and wedge with another citrus fruit that you like, such as lemons, grapefruits or oranges. Fresh berries would also be a tasty addition. Want to spice things up? Toss in some sliced jalapenos or rim the glass with a chili lime seasoning blend.¹

You can add a touch of sweetness to your beverage with a little bit of zero-calorie sweetener like stevia or monk fruit. As we mentioned earlier, regular seltzer or sparkling water (plain or flavored) can be used in lieu of Topo Chico Mineral Water. However, keep in mind that it will change the classic Ranch Water taste. Topo Chico also comes in different flavors that you can use.

Looking for more diet-friendly cocktails for your weight loss plan? Click the link below for some inspiration!:

Sources: 

• https://www.southernliving.com/recipes/ranch-water
• https://www.coca-colacompany.com/news/topo-chico-joins-cokes-portfolio
• https://www.epicurious.com/expert-advice/why-topo-chico-is-the-best-sparkling-water-review-article

The post What is Ranch Water? The Summer Cocktail You Need to Try appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/what-is-ranch-water/

After what feels like the longest winter in history, it’s official: Summer is here! Many of us will finally be able to safely get together again at picnics, barbecues and cookouts. And besides being able to hug everyone you love again, summer get-togethers mean one thing: Delicious food. Healthy summer side dishes, grilled main courses and fresh, fruity desserts are on the menu!

When you’re on a weight loss journey, one of the best ways to stay on track and still enjoy yourself at a summer gathering is to bring something that works with your plan and that everyone will love to share.

Start with one of these 23 summer side dishes that your friends and family will rave about: They’re not just delicious and easy to track for your Flex Meals, but many of them can also help you reach your four daily servings of non-starchy vegetables—a key factor in staying full and healthy while you progress towards your goals.

1. Tomato Salad with Peaches >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 3 Extras and 2 Vegetable

This salad has it all: Sweetness from the peaches and tomatoes, bite from arugula, creaminess from feta and hearty protein from chickpeas. The homemade dressing couldn’t be simpler: Three ingredients—olive oil, honey and balsamic vinegar—bring all those components together in a perfect, peachy medley. Click here for the full recipe! >

2. Tomato, Cucumber and Mint Mediterranean Salad >

On Nutrisystem, Count As: 1 Vegetable

34 teeny-weeny calories! This salad is gorgeous to look at with bright red, green and purple hues. It’s also refreshing to eat: The mint and cucumber give it a cooling effect that’s like a breeze on a summer day. It’s a snap to whip together, but double—or triple!—the recipe, because everyone’s going to be back for seconds. Click here for the full recipe! >

3. Greek Orzo Summer Salad >

On Nutrisystem, Count As: 1 SmartCarb, ½ PowerFuel, 1 Extra and 1 Vegetable

Give your pasta salad a Mediterranean kick—and a kick of nutrition, too! This orzo salad is loaded with crunchy vegetables like cucumber, red onion and chopped bell peppers, plus herby flavor from both mint and parsley, all topped with a zingy lemon dressing. Want to give it even more flavor? Instead of cooking your orzo in water, boil the little pastas in a low-sodium chicken broth to infuse it with even more savory flavor. Click here for the full recipe! >

4. Red Potato Salad >

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

This side adds a filling, protein-packed ingredient your average potato salad doesn’t have—hard-boiled eggs. These help add creaminess and make the salad a belly-filler. And the dressing adds an extra protein punch without sacrificing flavor: Greek yogurt is swapped in for mayo, giving you all the creaminess you’re used to, but with nutrients that will keep you feeling fuller, longer. Click here for the full recipe! >

5. Napa Mint Slaw >

On Nutrisystem, Count As: ½ SmartCarb, 1 Vegetable and 1 Extra

Not Napa, California—Napa cabbage! This Chinese variety has a crisper texture and less bitterness than “regular” cabbage and it pairs perfectly in this simple-to-prepare slaw with chopped apples, shredded zucchini and fresh mint. The honey-lime dressing is sure to make it a favorite topper for tacos or a side all on its own. Click here for the full recipe! >

6. Roasted Jalapeno Quinoa and Chickpea Salad >

On Nutrisystem, Count As: 1 SmartCarb, 2 Extras and ½ Vegetable

Roasting peppers brings out their natural sweetness and pumps up their flavor—and when they’re jalapenos, adds a smokiness that will have everyone thinking you’re a master chef. But really, you’ll be the master of healthy, filling sides: Besides those smoky peppers, this salad comes with a double-whammy of protein, a nutrient that helps you feel full faster and stay feeling full for longer—chickpeas and quinoa, one of the highest-protein grains on the planet. Add in some avocado for filling, healthy fat and there’s one word for this salad: Satisfying. Well, also tasty. So two words. Click here for the full recipe! >

7. Grilled Cabbage Steaks >

On Nutrisystem, Count As: 2 Extras and 2 Vegetables

Who says greens can’t be hearty? These thick slices of cabbage bring serious crunch and delicious, flame-grilled flavor to your side repertoire, all topped with a zippy lemon and tahini dressing. And they only taste hearty: At just 121 calories per cabbage steak, you’ve got plenty of room left in your daily plan for dessert. Click here for the full recipe! >

8. Watermelon Summer Salad with Quinoa >

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

When the weather heats up, we’ll take every opportunity we can get to enjoy the fresh, cool taste of watermelon: We love it as the star of summer side dishes and fruit salads! The creaminess of feta and the cooling flavor of mint do the impossible in this easy recipe: They make watermelon even more refreshing. If you love that bright pink summer flavor, this salad is a must-try. Click here for the full recipe! >

9. Spicy Sriracha Slaw >

On Nutrisystem, Count As: 1 Vegetable

This salad is bringing the heat—literally! A splash of sriracha sauce in the dressing—or more, if you’re daring—gives this simple, crunchy salad serious bite. But don’t break out the fire extinguisher just yet. The dressing also includes cool Greek yogurt so your tongue is tingling, but you’re saved from racing for a jug of water. The yogurt’s protein, plus the fiber from the salad’s two types of cabbage, means this spicy number will also help you feel full fast and stay feeling that way for longer. Click here for the full recipe! >

10. Easy Homemade Pico de Gallo Salad >

On Nutrisystem, Count As: 1 Vegetable

Jarred salsa is great, but in the summer, everything’s fresh—and your salsa should be, too! This pico de gallo recipe makes it easy to savor all those seasonal flavors, and savor them as much as you want: This homemade salsa is made entirely of unlimited foods, so you can top your tacos, eat some on the side and have as much of this fresh, lime-dressed summer salad as you like—without counting or worrying about derailing your awesome progress. Click here for the full recipe! >

11. Grilled Romaine and Corn Salad with Honey Mustard Tahini Dressing >

On Nutrisystem, Count As: ½ SmartCarb, 1 PowerFuel, 2 Extras and 1 Vegetable

Who says the grill is only for protein? Giving your summer vegetable side dishes some charcoal kisses brings out their flavor and makes “just a salad” transform into a serious side. Case in point: This grilled romaine and corn salad looks and tastes gourmet. It’s topped with a delicious, weight loss-friendly lemon and tahini dressing that you make with just five simple ingredients, then brush on to lock in flavor. Click here for the full recipe! >

12. 4-Step Chinese Garlic Eggplant >

On Nutrisystem, Count As: 1 Vegetable and 2 Extras

This recipe packs a lot of flavor into just four steps: After tossing bite-sized pieces of eggplant in cornstarch and sautéing them, they’ll get tossed with garlic and green onions before everything gets coated in a simple soy-ginger sauce. With cornstarch to thicken things up, your guests—and you—won’t believe it’s just 119 calories per generous serving. Click here for the full recipe! >

13. 4-Ingredient Dill Pickle Egg Salad >

On Nutrisystem, Count As: 2 PowerFuels and 1 Extra

By swapping out full-fat mayo for light mayonnaise, this simple salad brings the calorie count way down. The addition of chopped dill pickles and dried dill turns the flavor knob way up! This egg salad is anything but boring and couldn’t be simpler to make: It’s the perfect addition to your table of healthy summer side dishes. We also love it on top of the Nutrisystem Honey Wheat Bagel for a filling kick of protein at breakfast. Click here for the full recipe! >

14. Heirloom Tomato Salad >

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels, 1 ½ Vegetables and 2 Extras

Summer means those fresh, local tomatoes are sweet, abundant and ready to be the star of your summer side dishes: Tell the lettuce to take a break while you enjoy this delicious, pomodoro-powered Heirloom Tomato Salad. Plus, it’s got the power of protein with chickpeas and edamame. Two cups of spinach pump up your plate with fiber and iron. And it’s all topped with another bright, summery favorite—citrus dressing made with orange and lemon juices. Click here for the full recipe! >

15. Oven Roasted Tomatoes >

On Nutrisystem, Count As: 1 Vegetable and 1 Extra

Get ready for this simple, sweet summer side dish recipe to become a family favorite—and with how simple it is to make, it will be a favorite for the cooks in your family, too! This easy recipe is the perfect way to use up your tomato garden harvest. Just toss some halved grape tomatoes into a mixture of olive oil, garlic, salt, pepper and a pinch of sugar. Roast until caramelized and then top with sliced basil, and … that’s it! Do all the tossing and mixing on the baking sheet and you’ve whipped up a sweet, satisfying summer side dish all on one pan—without dirtying a single bowl. And at only 42 calories per serving, it’s a healthy side you’ll be happy to roast again and again all summer. Click here for the full recipe! >

16. Watermelon Berry Salad >

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

Here’s another way to make your watermelon summer even sweeter: Add berries. A cup of blackberries and the addition of feta to your bowl of sweet melon cubes solves a major watermelon problem—the melon itself isn’t filling, so you’re tempted to eat it all! But the fiber in the berries and the healthy fat in the creamy cheese will help you feel a little fuller without blowing your calorie budget: This minty salad has just 92 calories per cup. Click here for the full recipe! >

17. Spicy Peanut Slaw >

On Nutrisystem, Count As: 1 PowerFuel and 2 Vegetables

Get ready for this slaw to be your new favorite salad: The simple sauce of peanut butter, soy sauce and rice vinegar gives it a hearty kick with plenty of bite. The vegetables and chopped peanuts provide the most satisfying crunch you’ve ever had in a side dish. It’s perfect with pork, bodacious with a burger, makes your chicken plate chock full of flavor—you get it. In a world of slaws that disappoint, this spicy peanut number is king. (Feeling daring? Add a squirt of sriracha on top to spice things up!) Click here for the full recipe! >

18. Summer Fruit Salad with Honey Lemon Dressing >

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Take your fruit salad to the next level: Give it a dressing! The lemon juice in the dressing for this simple salad actually makes your fruit taste brighter and sweeter. A bit of chopped mint or basil gives it a refreshing bonus kick. It’s a sweet treat that feels indulgent. However, at only 76 calories per serving, it’s one you can feel great indulging in. Click here for the full recipe! >

19. Broccoli Slaw with Cranberries and Lime >

On Nutrisystem, Count As: 1 SmartCarb and 1 Vegetable

Americans throw away 80 billion pounds of food every year—that’s enough to fill the Empire State Building 1,000 times!¹ It’s not skyscraper big, but one small change that can reduce your overall waste: Eating broccoli slaw. Yes, really! Broccoli slaw mixes are often made with broccoli stems, which get tossed out in favor of florets. The good news is that when you enjoy those stems in this slaw, it tastes like anything but waste: With sweet dried cranberries, tangy lime juice, extra crunch from jicama and the unmistakable flavor explosion of cilantro, this slaw is a celebration of broccoli—and a side your guests will be scooping up for seconds. Click here for the full recipe! >

20. Easy Melon Prosciutto Skewers >

On Nutrisystem, Count As: 1 PowerFuel

Cantaloupe, honeydew, watermelon … if summer melons aren’t on your list of go-to healthy side dishes, you need to try this easy recipe! A sweet and savory combination of summer melons, cucumber slices, fresh basil leaves, prosciutto slices and mozzarella balls are topped with a drizzle of balsamic glaze for a simple summer starter that comes together in a snap. Click here for the full recipe! >

21. Zucchini and Sweet Corn Pasta Salad >

Calories per Serving: 169

On Nutrisystem, Count As: 1 PowerFuel and 1 SmartCarb

Pasta salad is an iconic summer side dish. We’re giving it new life (and flavor) with seasonal veggies and creamy dressing. Featuring whole wheat pasta and creamy ricotta cheese, this easy summer salad recipe is sure to be a hit at your next barbecue. We’re serving up two summertime staples—zucchini and sweet corn—in one delicious pasta salad. Click here for the full recipe! >

22. Air Fryer Mexican Street Corn >

Calories per Serving: 178

On Nutrisystem, Count As: 1 SmartCarb, ½ PowerFuel and 1 Extra

Save room on the grill and stovetop by making your sweet corn on the cob side dish in the air fryer! This recipe is worthy of a fiesta, featuring a creamy Mexican street corn sauce, cotija cheese and cilantro, it’s a flavorful, fiber-packed dish that you’ll be making all season long. Click here for the full recipe! >

23. Healthy Fruit Salad >

On Nutrisystem, Count As: 1 SmartCarb and ½ Extra

Nothing says summertime like fresh, seasonal fruit in your summer side dishes. Celebrate the season and enjoy a rainbow of healthy fruits with this simple fruit salad that’s colorful and flavorful. It has an easy, two-ingredient fruit salad dressing made from lemon and honey, so you know it’s a sweet side dish that everyone will love. Click here for the full recipe! >

References: 

• https://www.rts.com/resources/guides/food-waste-america/

The post 23 Healthy Summer Side Dishes appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-summer-side-dishes/