February 2022

Waking up after a restful night’s sleep is one of the most pleasant feelings. But when times are stressful, many of us don’t get enough sleep. Being sleep-deprived increases our risk for a variety of serious health problems. Even in the midst of unsettling circumstances, building healthy bedtime habits can help you fall and stay asleep, so you stay well and ready to face whatever challenges come your way.

Before we get into the expert advice on sleeping better, let’s explore why it is so important. Sleep may look passive from the outside. However, inside your body many processes are underway. While you snooze, your brain is organizing and storing new information, damaged cells are repaired and replaced throughout your body, essential hormones are replenished and much more, says John Hopkins Medicine. To be sure your body has the time and resources to manage these processes, the Centers for Disease Control and Prevention (CDC) recommends getting seven to eight hours of sleep every night. Growing children need even more.

As many as 70 million Americans report not getting enough sleep on a regular basis, according to the CDC. If you don’t get sufficient sleep one night, you may find it hard to concentrate and remember information the next day. When you are chronically deprived of sleep, you are more likely to be involved in an accident in a car, on the job or even at home. Senior citizens lacking sleep are more prone to falls and broken bones. A lack of sleep can even affect your health in less noticeable, but even more troublesome ways.

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Here are five ways that lack of sleep can affect health:

1. Heart Disease

heart disease

Sleeping less than seven hours a night increased the incidence of coronary heart disease by more than 30 percent among women aged 45 to 65, according to a report, published in Current Cardiology Reviews. The subjects who regularly slept less than six hours each night had an 80 percent higher rate of heart disease.

2. High Blood Pressure

high blood pressure

While you are sleeping, your blood pressure and heart rate normally drop, as the demands on your cardiovascular system are diminished. Lack of sleep appears to lead to an increase in blood pressure the following day. “In a study of over 5,500 men and women, those sleeping <6 hours per night were 66% more likely to have hypertension than individuals obtaining between 7-8 hours per night,” says research, published in Progress in Cardiovascular Diseases.  They explain that even missing out on sleep for half of the night increased the blood pressure of subjects with hypertension or pre-hypertension.

3. Diabetes

diabetes

Insufficient sleep also increases the body’s insulin resistance, says a report, published in Diabetes, Nutrition and Metabolism. Insulin resistance means that your body is not efficiently using the glucose in your food for energy. To make up for it, your pancreas makes more insulin. When that happens continually, your blood sugar levels go up, leaving you at risk for Type 2 diabetes, obesity and a variety of symptoms grouped together into what’s known as “metabolic syndrome.”

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4. Overeating

overeating tips

Two hormones play a key role in managing your appetite and eating habits. Ghrelin is produced in your body to signal to your brain that you are hungry so you will know when you need to eat. Leptin is produced when you have eaten enough food, letting your brain know your appetite has been satisfied. Lack of sleep increases the production of ghrelin and reduces the leptin in your body, which can cause you to eat more than your body needs, according to research, published in Current Opinion in Clinical Nutrition and Metabolic Care. They found that people getting less than seven hours of sleep reported a 14 percent increase in daily calorie consumption. Those excess calories came primarily from carbohydrate-rich foods.

5. Immune System Regulation

boost immune system

During your downtime, your body is busy restoring and managing the key factors in maintaining your health—the cells activated by your immune system. “Prolonged sleep curtailment and the accompanying stress response invoke a persistent unspecific production of pro-inflammatory cytokines, best described as chronic low-grade inflammation, and also produce immunodeficiency, which both have detrimental effects on health,” says research, published in the medical journal Pfluger’s Archive. Getting enough sleep ensures your immune system is best equipped to fight off colds, the flu and other viruses.

Now check out these seven smart sleep strategies for a better slumber:

When your daily routine is disrupted, it can throw off your healthy sleeping habits, too. Here are a few strategies to keep in mind to help you get the rest you need.

1. Keep to your schedule.

good sleep schedule

Your body’s internal clock is guided by what’s known as “circadian rhythm,” says SleepFoundation.org. This helps manage all of your processes when you are awake and asleep. Keep it functioning smoothly by waking up and going to sleep at about the same time every day, even when your daily life doesn’t demand it. “It’s easier for your mind and body to acclimate to a consistent sleep schedule, which is why health experts have long recommended avoiding major variation in your daily sleep times,” explains SleepFoundation.org.

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2. Limit naps.

good sleep nap

A brief nap or rest period in the mid-afternoon can be refreshing but avoid snoozing too much in the middle of the day. A 20- to 30-minute nap is enough to restore your energy without preventing you from falling asleep that night.

3. Exercise regularly.

good sleep and exercise

Your daily 30 minutes of activity not only help you lose excess weight, it also ensures you’ll be ready to rest come bedtime. Check out the Fitness section on The Leaf for easy home workouts you can do in your living room!

4. Avoid caffeine and alcohol.

good sleep caffeine

According to SleepFoundation.org, eating a nutritious meal plan and avoiding caffeine and alcohol can help with sleep. Caffeine is a stimulant that can keep you awake, so don’t drink coffee, tea, soda or energy drinks with caffeine in the evening. Alcoholic drinks can leave you feeling tired but don’t let you fall into the deep, restful sleep your body needs. Don’t think of alcohol as an aid when you’re having trouble sleeping because it can be counterproductive. For a nutritious meal plan that is easy to follow, consider a healthy food delivery service like Nutrisystem. We make your favorite meals healthier and perfectly portioned for weight loss.

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5. Stay out of bed.

good sleep bed

Working or watching TV in bed undermine the psychological triggers for falling asleep that are associated with being in bed, says SleepFoundation.org. Prevent that by getting in bed only when you’re ready to sleep.

6. Relax before sleep time.

good sleep relax

The light emitted by screens on televisions, computers, cell phones and tablets reduce your body’s production of melatonin, the hormone that regulates your sleep and wake cycle, says Harvard Health. Lower levels of melatonin make it harder for you to fall and stay asleep. What’s more, scrolling through the news can promote anxiety, which can keep you awake and worrying about how outside events will affect you. Turn off electronic devices two to three hours before you intend to sleep. Instead, read or meditate, which help you to relax and prepare your mind for sleep.

7. Think about breathing.

good sleep tips

Nearly all of us have trouble falling asleep or staying asleep from time to time. If you are tossing and turning, try focusing your attention on your breathing, noticing each inhale and exhale. “Deep breathing, stretching, yoga, mindfulness meditation, calming music, and quiet reading are just a few examples of relaxation techniques that you can build into your routines,” says SleepFoundation.org. This can help you find the rhythm that lets you drift off into dream land and get the healthy rest you need.

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The post The Importance of Good Sleep and Staying Healthy appeared first on The Leaf.



from The Leaf https://leaf.nutrisystem.com/good-sleep-benefits-and-tips/

This Groundhog Day, Phil saw his shadow—meaning we’ve got six more weeks of snow, shoveling and shivering to go. A steaming bowl of chili is the perfect remedy for this long, chilly winter. And it will do more than just warm you up.

Studies have found that eating spicy foods like chili peppers may help you live longer, decrease your risks of heart attack and stroke, and could even help with your weight loss efforts. Spicy chili can increase your body temperature, increasing the amount of calories you burn. And it may also control your appetite over time, so you don’t get hungry again as soon after your spicy meal.

Get all these benefits—and a big bowl of flavor—with one of these 13 recipes for chili that are perfect for curling up on the couch as you wait for spring.

1. One-Pot Ground Beef Chili >

One-Pot Ground Beef Chili

On Nutrisystem, counts as: 1 SmartCarb, 1 Vegetable, 1 PowerFuel, and 1 Extra

One of the best resources for weight loss tips and healthy recipes is you—our Nutrisystem members. And this recipe is just one more great thing that you’ve provided to our weight loss community! This flavorful, one-pot chili was shared on our Recipe Submission page by Melody, a real Nutrisystem member. Featuring lean beef, black beans and no nonsense, this classic chili recipe is ready in less than an hour and makes five hearty servings. Click here for the full ground beef chili recipe! >

2. Slow Cooker Pumpkin Chicken Chili >

Slow Cooker Pumpkin Chicken Chili

On Nutrisystem, counts as: 1 SmartCarb, 1 PowerFuel and 1 Vegetable (add 1 Extra if using cream cheese)

Fill your home with the aroma of hearty pumpkin and spicy jalapeno without filling your sink with dirty dishes. Just put beans, chicken breast, onions, peppers and some cans of tomatoes, chiles, beans and chicken broth into your slow cooker with a few spices. Then sit back, relax and let the slow cooker do the rest. All that’s left to do is shred the chicken once its fork-tender. Grab a bowl and top it with cilantro before digging in. Get the full pumpkin chili recipe right here! >

3. No-Bean Vegan Sweet Potato Chili >

No-Bean Vegan Sweet Potato Chili

On Nutrisystem, counts as: 2 PowerFuels, 1 SmartCarb, 3 Extras and 1 Vegetable

If you’ve been trying to eat less meat this year, you may feel like you’re turning into a bean—legumes are heart-healthy and weight-loss friendly, delivering a punch of protein and fiber. Give yourself a bean break: This chili starts with a plant-based, alternative ground beef, then adds more flavor and heartiness with sweet potato, corn, bell peppers and fire-roasted tomatoes. And it’s got the classic chili flavors you’ll love cozying up with: It’s spiced with cumin, minced garlic, onions and, of course, chili powder. Check out the full vegan chili recipe here! >

4. Skinny Slow Cooker Chili Cheese Dip >

Skinny Slow Cooker Chili Cheese Dip

On Nutrisystem, counts as: 1/2 SmartCarb, 1 PowerFuel and 2 Extras

When you’re on a weight loss journey, one favorite that can be tough to give up is chips and dip. It’s so satisfying to plunge deep into a bowl of gooey, cheesy, flavorful goodness while watching a movie or game. One of Nutrisystem’s biggest secrets to success is that you don’t have to forgo your favorite foods. You’ve just have to eat controlled portions of them, and add some healthy ingredients to give your body the vitamins and fuel it needs to function as you progress towards your goal. This Chili Cheese Dip does just that, with no compromise: It’s as creamy as any dip you’ve ever had, with protein-packed Greek yogurt swapping in for cream cheese. It pops with flavor from spicy cumin, paprika and chili powder. Plus, it’s super-duper cheesy. Make it for your next get-together, and watch it disappear! Click here for the full chili cheese dip recipe! >

5. Grilled Chili and Cheese Stuffed Sweet Potatoes >

Grilled Chili and Cheese Stuffed Sweet Potatoes

On Nutrisystem, counts as: 2 SmartCarbs and 1.5 PowerFuels

This recipe looks—and tastes—like it’s been lifted from the menu of your favorite sports bar or pub: Each baked sweet potato is stuffed with chili and topped with melty cheese. And it couldn’t be easier to make! Wrap the potatoes in foil and toss them on the grill for an hour, then slice them in half and top with turkey chili and cheese. It’s hearty, it’s melty, it’s simple … and it’s delicious! Get the full chili stuffed potato recipe right here! >

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6. Chili Cheese TikTok Tortilla Wrap Hack >

Chili Cheese TikTok Tortilla Wrap Hack

On Nutrisystem, counts as: 1 SmartCarb, 1 PowerFuel and 2 Extras

TikTok isn’t just for viral dances, and it isn’t just for teens. The app is loaded with food ideas—some genius, and some … not so much. This simple tortilla-folding hack fits squarely in the genius category. It’s a simple way to make a wrapped meal that has no mess, and guarantees your ingredients will be evenly distributed in each bite. Our simple, four-ingredient chili cheese wrap has warm turkey chili, creamy avocado, melty cheese, and crunch from lettuce. Thanks to the wrap technique, it stays crunchy through every healthy bite. Check out the full chili wrap recipe here! >

7. Chunky Veggie Chili >

Chunky Veggie Chili

On Nutrisystem, counts as: 1 SmartCarb, 1 PowerFuel, 1 Vegetable

Get ready for some serious flavor: This vegetarian chili starts with fire-roasted jalapenos—fire-roasted by you! By placing the peppers under the broiler or directly on the open flame of a burner, you’ll char them all over, bringing out more flavor in each pepper. Those flame-licked green gems become the base of bowls that are brimming with zucchini, onion, tomato, black beans, garlic and more ingredients that make each bite a warm, tasty adventure. Add in a dash of melty cheese and the crunch of crushed tortilla chips, and this bowl’s got it all—even without meat. Click here for the full veggie chili recipe! >

8. Loaded Chili Cheese Fries >

Loaded Chili Cheese Fries

On Nutrisystem, counts as: 2 SmartCarbs, 1 PowerFuel and 1 Extra

Think you can’t eat the foods you love and still lose weight? Think again. Thanks to the magic of your air fryer, you can create healthy fries at home—with less mess, less fat, less work and just as much of the fry flavor you love. By cutting russet potatoes into your own fries, you get to customize the shape you want—shoestring, steak wedges, slightly thick, super thin—and stay on track. Top them with cheese and Nutrisystem’s already-awesome Chili with Beans, and you’ve got a plate of real-deal chili cheese fries that will actually help you lose weight! Get the full chili cheese fries recipe right here! >

9. Chicken Chili and Cornbread Casserole >

Chicken Chili and Cornbread Casserole

On Nutrisystem, counts as: 2 PowerFuels, 1 SmartCarb, 1/2 Vegetable and 2 Extras

This meal is two-in-one, and it’s all cooked in one oven-safe cast iron pan. After assembling a classic, flavorful chicken chili at the bottom of the pan, you’ll slather the top with your own, homemade cornbread batter—don’t worry, it’s easy! The whole thing—chili and cornbread—goes into the oven for 30 to 35 minutes, creating an eye-catching, guest-pleasing casserole that combines all your favorite chili flavors into a single serving. This one may just become your “secret,” special recipe—and the biggest secret is that this tasty dish is healthy! Check out the full chili casserole recipe here! >

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10. Savory Turkey Chili >

Savory Turkey Chili

On Nutrisystem, counts as: 1 SmartCarb, 2 PowerFuels and 2 Vegetables

If you’re still not a vegetable lover, this bowl’s for you. Getting your heart-healthy, cancer-fighting daily servings of non-starchy vegetables has never been easier. This chili is fortified with celery and spinach, giving it a double-punch of vegetables that you probably won’t even notice. You’ll be too busy enjoying the flavors of hearty ground turkey breast, peppers, onions and a pile of tasty spices. Click here for the full turkey chili recipe! >

11. Slow Cooker Brisket Chili >

Slow Cooker Brisket Chili

On Nutrisystem, counts as: 1 SmartCarb, 1 PowerFuel and 1 Vegetable

Real beef brisket and your slow cooker team up to star in this super healthy bowl. The meat is cooked to perfection as it simmers all day with bell peppers, onions, beans, potatoes, beef broth and spices. Drop the ingredients into the slow cooker in the morning. Then when it’s time to ring the dinner bell, your work’s already done. You’ll have created a delicious, gourmet bowl of chili bursting with flavor from brisket. Plus, you’ll only have two dishes to clean up: the vessel of your slow cooker, and the bowl you just ate from! Get the full slow cooker chili recipe right here! >

12. Air Fryer Chili Potato Skins >

Air Fryer Chili Potato Skins

On Nutrisystem, counts as: 1/2 SmartCarb, 1/2 PowerFuel and 2 Extras

You don’t need an excuse to eat chili-stuffed potato skins: They’re perfect as an appetizer, a hearty weekend lunch, a meal at game time or even a midweek dinner. And they’re so simple to prepare that you’ll want to eat these favorites all week. Just bake the potato, then scoop out the filling and toss it in your air fryer. Top each potato half with your favorite chili—like Nutrisystem’s Chili with Beans—and some cheese, and you’ve got a crispy, hearty potato skin. Add a salad or some steamed broccoli on the side, and you’ve got a well-rounded, delicious meal that will support your weight loss goals and let you eat this pub grub favorite! Check out the full air fryer chili potato skins recipe here! >

13. Butternut Squash Turkey Chili >

Butternut Squash Turkey Chili

On Nutrisystem, counts as: 1 SmartCarb, 1 PowerFuel, 1 Extra and 1 Vegetable

The turkey-and-squash flavors of this chili are pumped up by tongue-tingling serrano chiles, as well as onion, garlic and a handful of classic chili spices. When butternut squashes go on sale at your grocery store, grab a bundle: You can make a double or triple batch of this hearty recipe and freeze it. Then you’ll have delicious bowls of this warm, cozy homemade chili just waiting in your freezer for days you just don’t want to cook. Click here for the full butternut squash chili recipe! >

Hungry for more hearty chili?

Enjoy this comfort food classic without the cooking! Stock up on these delicious meals from Nutrisystem:

The post 13 Hearty Chili Recipes to Warm You Up This Winter appeared first on The Leaf.



from The Leaf https://leaf.nutrisystem.com/hearty-chili-recipes/

Did someone say sandwich? It’s the classic, go-to lunch item that checks off all the boxes; filling, delicious and easy to make. From ham and cheese to a BLT, the possibilities for sandwich recipe creations are truly endless. However, with so many options to choose from, you also run the risk of turning this lunchtime novelty into a not-so-healthy meal that can derail your diet plan. To avoid overdoing it, we’ve created a guide of tips and tricks for making a healthy sandwich so you can still enjoy your favorite lunch with zero guilt during your weight loss journey!

Ready to become a sandwich pro? Check out these seven easy tips for making healthy sandwiches:

1. Make it Open Faced

The Leaf Healthy Sandwich Tips for Weight Loss

Lessen the calorie and carb load with this simple trick—make the sandwich open-faced. Simply remove the top piece of the bread or bun for a sandwich on the lighter side. You are cutting the calorie count for the bread in half by enjoying your healthy sandwich in this unique way. And what makes this simple trick even better? You can make an even healthier sandwich by piling on the protein and veggies to stack this open-faced sandwich with nutritious add-ons.

2. Pack on the Veggies

The Leaf Healthy Sandwich Tips for Weight Loss

This one is a no-brainer. On your Nutrisystem meal plan, we suggest having a minimum of four servings of non-starchy veggies each day. This means you can fill up your sandwich with an array of fiber-packed veggies to pack in the nutrition, crunch, flavor and color! We love adding on sliced bell peppers, leafy greens, mushrooms and a sandwich classic, tomatoes. The options are truly endless, and the veggies will leave you feeling full for longer thanks to the high fiber content. So, pack on the veggies for a hearty, veggie-filled meal! Check out these 10 fresh veggies that can be added onto your sandwich for a unique, healthy and delicious twist!

3. Be Cautious with Condiments

The Leaf Healthy Sandwich Tips for Weight Loss

Condiments are tricky—while you often use what you think is a small amount, the calorie content can be higher than expected. Just be sure to stick to your Nutrisystem program portion guidelines when choosing your condiments. sandwichNeed a refresh on what condiments get the greenlight on your Nutrisystem plan? Click here to check out our Grocery Guide! >

The Leaf Pro Tip: Be weary of creamy condiments, as these are often high in fat and unnecessary calories. Mayo lover? You can still enjoy this classic condiment on your sandwich—just be sure to stick to a one-teaspoon serving size and count it as an Extra on your meal plan. Mustard, vinegar, salsa and hot sauce are all Free Foods on your meal plan, which makes these mouthwatering picks unlimited and the perfect addition for making a healthier sandwich. For more tips and a quick crash course in healthy diet food condiment selection, check out this Condiment 101 guide from our wellness experts at The Leaf!

4. Watch the Salt

The Leaf Healthy Sandwich Tips for Weight Loss

Who doesn’t love a good cold cut on their sammy? We sure do! However, it’s important to pay attention to labels and to be aware of the nutritional value of any of the foods we consume—including those foods we are piling on our healthy sandwich. sandwichOur nutrition experts at Nutrisystem recommend sticking to about two ounces of no-salt-added or low-sodium lunch meat. Learn more from our health and wellness experts at the Leaf and read this ultimate guide to the Deli Counter! >

As you know, most Deli meats can pack in the sodium content. In fact, according to the United States Department of Agriculture (USDA), two slices of ham can have almost 800 milligrams of sodium. Opt for lean proteins to keep it even healthier and be sure to stick to the allotted serving size to optimize weight loss results on your Nutrisystem diet program.

5. Get Creative

sweet potato toast

The great thing about sandwiches is the fact that we can make them exactly what we want them to be. There are no rules for sandwich making, so get creative! Don’t like cheese? Don’t add it. Sick of boring bread? Switch up the traditional sandwich host with a low carb diet alternative or whole wheat wrap. Sweet potato toast (thinly sliced and toasted sweet potatoes) is a great swap and nutritious alternative. Want to lessen the carb load even more? You can make your sandwich in a lettuce wrap for a nutritious yet delicious take on a classic wrap.

6. Stick to Heart-Healthy Grains

whole grain bread

According to Healthline, incorporating whole grains into your everyday diet can help improve heart health. Whole wheat and rye breads are great sources of fiber and a delicious, hearty way to make a healthier sandwich. Ditch the white bread products and jump on the heart-healthy bandwagon to add some complex, good carbs into your diet—and what better way than a delicious, hearty sandwich?! Learn more about the six super-grains you should be eating. >

7. Make it Breakfast

The Leaf Healthy Sandwich Tips for Weight Loss

While sandwiches are seemingly a lunchtime favorite, you can also kick off your day with this classic breakfast idea. Grab a whole wheat English muffin, some turkey bacon and an egg. Eggs are PowerFuels on the Nutrisystem program because they are a source of high-quality protein with only about 80 calories per serving. Pack these onto a breakfast sandwich (or even whip up an egg salad sandwich) for some added protein that will fill you up the healthy way. Start you day with a healthier sandwich that will give you the energy you need to power through your morning.

Hungry yet? Now check out some of our favorite recipes for healthy Nutrisystem-approved sandwiches and wraps:

1. Blackened Fish Sandwich >

The Leaf Healthy Sandwich Tips for Weight Loss

Calories: 302

Counts As: 1 SmartCarb, 1 PowerFuel, 1 Extra and 1 Vegetable

2. Pancake Breakfast Sandwich >

The Leaf Healthy Sandwich Tips for Weight Loss

Calories: 304

Counts As: 1 SmartCarb, 2 PowerFuels and 2 Extras

3. BBQ Jackfruit Sandwich >

The Leaf Healthy Sandwich Tips for Weight Loss

Calories: 195

Counts As: 1 SmartCarb, 1 Vegetable and 2 Extras

4. BBQ Chicken Sandwich >

The Leaf Healthy Sandwich Tips for Weight Loss

Calories: 417

Counts As: 2 SmartCarbs, 2 PowerFuels, ½ Vegetable and 3 Extras

5. Chicken Sausage and Pepper Sandwich >

healthy sausage and peppers

Calories: 310

Counts As: 2 PowerFuels, 1 SmartCarb and 1 Vegetable

6. Turkey, Apple & Swiss Waffle Sandwich >

The Leaf Healthy Sandwich Tips for Weight Loss

Calories: 358

Counts As: 1 SmartCarb, 2 PowerFuels ½ Vegetable and 3 Extras

7. Artisanal Grilled Cheese >

Artisanal Grilled Cheese

Calories: 158

Counts As: 1 SmartCarb, 1 PowerFuel and 1 Extra

8. Roasted Red Pepper & Turkey Pinwheel Wraps >

pinwheel wraps healthy recipe

Calories: 294

Counts As: 1 SmartCarb, 1 PowerFuel and 2 Extras

9. Chicken Ranch Wrap >

chicken ranch wrap

Calories: 267

Counts As: 1 SmartCarb, 1 PowerFuel and 2 Extras

10. Skinny Cheese Steak Sandwich >

cheesesteak

Calories: 292

Counts As: 2 PowerFuels, 1 SmartCarb and 1 Vegetable

The post 7 Simple Ways to Make a Healthy Sandwich appeared first on The Leaf.



from The Leaf https://leaf.nutrisystem.com/healthy-sandwich-tips/

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