Weight Loss Recipes

While we were all distracted with new daily routines during the Coronavirus (COVID-19) pandemic—working from home, Zoom calls, home schooling, binge-watching the shows everyone is talking about and keeping an eye on the news—we picked up a few extra pounds without even being aware of it. It’s no surprise that when we are housebound and stressed out, we are tempted to overeat and indulge in unhealthy foods. But here’s what you might not expect: Nutrisystem makes it easy for you to drop the unwanted weight before summer. Even better, we do it without taking away the small pleasures of eating that have made this time inside more bearable. Let us explain how we can help you clean up your quarantine diet!

Here are six ways Nutrisystem can help you get back on track before summer:

1. Get a Head Start

Just seven days after you begin your Nutrisystem plan, you may start to see a difference. Our first week on the program is specially designed to jumpstart your weight loss and reboot your body. In a study, average weight loss was 5 pounds during this first week.* It’s a lower calorie week that includes delicious, filling Nutrisystem meals, snacks, shakes and unlimited non-starchy vegetables to keep you satisfied. Get a head start on your weight loss goals with a little help from Nutrisystem.

2. Filling Favorites

You aren’t likely to stick to any weight loss plan that expects you to skimp on the joy of sitting down to eat three meals a day. With the diverse and delicious Nutrisystem menu filled with breakfast, lunch and dinner choices, you’ll look forward to treating your taste buds to your favorite cuisines every day. Plus, we’re always in the kitchen cooking up new ideas and products! From classic American and Italian to Tex-Mex, every meal satisfies real appetites while still promoting weight loss.

3. Regular Snacks

If you have to identify one cause of weight gain, it’s likely that you’ll point to “frequent snacking.” Many of us of have loaded our pantries with snack foods to keep our families happy and occupied, and we are dipping into those packages ourselves when we are bored, worried, stressed or hungry.

Now for the good news: you don’t have to give up snack time to lose the weight before summer! In fact, daily snacks are an essential part of your Nutrisystem weight loss plan. The difference is that with Nutrisystem, you eat snacks that are in the right portions for you. Plus, you get to choose from a wide range of options, including savory treats like Honey Mustard Pretzel Bits and White Cheddar Popcorn. We also offer delightful sweets, such as our Red Velvet Cupcake, so snack time is still a fun part of your day.

Be sure to check out some more of the healthy snack ideas and treats from our wellness and nutrition experts at The Leaf! Here, you’ll be able to learn more amazing inspiration for healthy meal prep to shed those unwanted pounds from the Coronavirus quarantine.

4. Comfort Cuisine

The Coronavirus (COVID-19) pandemic and the resulting lockdown have had many of us in a constant state of stress. This can cause our bodies to produce a hormone known as “cortisol.” It increases our appetite, especially for foods that are high in sugar, fat and calories, according to the experts at Harvard Health Publishing.

To help us deal with stress, we tend to crave “comfort foods”—those meals that remind us of home cooking and the feeling of safety we enjoyed as children. With the Nutrisystem’s menu, you’ll be able to enjoy featured homestyle dishes that are sure to carry you back to those more relaxed times, including hearty options like Salisbury Steak with Mac and Cheese. Dig into these diet-friendly dishes filled with comfort and look forward to better days ahead.

5. Immunity Support

While you’re eating delicious food that satisfies your appetite, you also want to make sure you supply your immune system with the nutrients it needs to ward off illnesses. With Nutrisystem, you eat four servings of non-starchy vegetables each day, which load you up with fiber, antioxidants like vitamin C and other key nutrients for your immune system. Vitamin C is said to prevent colds and has been shown to help shorten the duration of cold symptoms, says Harvard Health.

Nutrisystem Shakes use the science of Prosync and combines high protein nutrition with smarter, slower digesting carbs, like fiber, helping to support steady blood sugar levels throughout the day. These delicious shakes feature 15 g of protein to also keep you feeling full and satisfied. Plus, Vitamin D to support immune health and Chromax® chromium picolinate to help reduce body fat and support lean body mass.*

There’s lots of fun ways to enjoy our rich, creamy shakes at home. We compiled 11 simple recipes that punch up the flavor of the shakes that you can enjoy as you lose weight. Try our shakes out here! >

6. Contactless Delivery

Nutrisystem can also help save you time as you are shedding the weight by bringing good food right to your door through our renowned meal delivery service. The majority of your healthy meal prep is done for you and shipped directly to your home, keeping you headache-free from dealing with grocery stores! You can stock up your pantry and freezer with a selection of your favorite foods, while also cutting down on trips out of the house. You save time without giving up on the variety of meals and snacks you love as you are losing those extra pounds before summer.

Be sure to read more fitness and healthy recipe tips from our experts at The Leaf to keep you and your family healthy and happy.

Get back on track before summer! Try out the Nutrisystem meal delivery service today. >

*Results vary based on starting weight and program adherence.

*IMPORTANT INFORMATION: Continuing this meal plan for more than one week in any consecutive four-week period may lead to health complications and is not recommended. If you have diabetes, are under 18 years of age, are pregnant or a nursing mother, or are following a specialized diet for health issues, you may not use this meal plan. Please consult with your physician before beginning Your First Week on Nutrisystem or any other weight loss program. Please be sure to eat all of the food that’s recommended for this program. Failure to follow the program protocol and eat all recommended food may result in developing health complications.

**As part of a healthy diet and exercise program.

The post Get Back on Track Before Summer: How Nutrisystem Can Help appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/before-summer-get-back-on-track-with-nutrisystem/

Carrots are one of the most popular non-starchy vegetables. And for good reasons. When raw, carrots satisfy our craving for crunch and they’re ideal for swiping through hummus and other dips. Cooking carrots tenderizes them and brings out their natural sweetness. The orange roots are so exceptionally versatile that they can be used in a variety of dishes, from breakfast to snacks to dinner time. Here are 20 of our favorite ways to enjoy carrots. You’re sure to find a few fresh ideas for your weight loss plan!

1. Air Fryer Roasted Parmesan Carrots >

On Nutrisystem, Count As: 1 Vegetable and 1 Extra

The air fryer turns simple carrot sticks into a warm and tasty snack in minutes. The carrots are crusted with breadcrumbs, Parmesan cheese and spices. Then they’re roasted until they’re sweet and soft on the inside, yet crisp on the outside. To flavor your snack just the way you like it, choose your own favorite combo of spices, from mild herbs to spicy cayenne pepper. Click here for the full recipe! >

2. Healthy Homemade Carrot Cake >

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

You can have cake and eat your veggies, too. This carrot cake is sweet, moist and perfectly spiced with nutmeg and cinnamon. We add walnuts for a bit of crunch and top the cake with a creamy frosting that features real maple syrup. It’s easy to make, even if you have little experience with baking. Plus, it comes out irresistibly delicious every time. Click here for the full recipe! >

3. Orange Ginger Roasted Carrots >

On Nutrisystem, Count As: 1 Vegetable and 2 Extras

Here’s a side dish that’s just right for a dinner party or a weeknight supper with the family. It’s simple to make but elegantly flavorful. All you do is slice up the carrots, coat them with a blend of honey, ginger and fresh orange juice, and roast them in the oven until they’re softened. Every bite lights up your taste buds with sweet, spicy and lightly acidic flavors. Click here for the full recipe! >

4. One Pot Carrot Tzimmes >

On Nutrisystem, Count As: 1 SmartCarb

Tzimmes, a traditional recipe served on the Jewish holiday of Rosh Hashanah, is a casserole that features different types of root vegetables and dried fruit such as raisins and apricots. The ingredients are slow cooked together until they’re tender and their flavors have blended. You also can add shredded chicken breast or beef and turn this dish into a complete meal. Click here for the full recipe! >

5. Roasted Spiralized Carrots >

On Nutrisystem, Count As: 1 Vegetable and 3 Extras

The spiralizer is a handy tool for turning veggies like carrots and zucchini into “noodles.” You can also use it to create this fresh take on standard roasted carrots. The recipe starts with ribbons of fresh carrots that are mixed with a little olive oil and seasonings such as garlic and onion powder. They’re topped with crunchy pumpkin seeds and sweet Medjool dates, then roasted until crispy. A dollop of goat cheese gives the dish a creamy finishing touch. Click here for the full recipe! >

6. Roasted Chicken with Rainbow Carrots and Potatoes >

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

When the whole family sits down for dinner, you want to serve a meal that’s full of flavor and hearty enough to satisfy everyone’s appetite. A roasted chicken, seasoned with fresh rosemary and thyme, makes a solid foundation. It cooks in the same pan as sliced carrots and red potatoes. It all comes out of the oven so warm and fragrant that the gang will be waiting at the table for you to serve it. Click here for the full recipe! >

7. Carrot and Zucchini Noodle Pad Thai >

On Nutrisystem, Count As: 2 PowerFuels, 2 Vegetables and 2 Extras

Pad Thai is an Asian-style dish featuring broad noodles and a sweet-and-spicy sauce. We’ve made it healthier by using carrot and zucchini noodles that you can spiralize yourself or pick up in the produce department of many supermarkets. Shrimp provides plenty of protein, while chili garlic sauce, rice vinegar, honey and cilantro hit all the flavor buttons. The recipe makes two servings, so it’s ready to share. Click here for the full recipe! >

8. Orange Carrot Ginger Smoothie >

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Kick off your day or pick up your afternoon with this nutrient-packed smoothie. Carrots and oranges make it sweet while loading you up with lots of immunity-boosting vitamin C. Ginger adds a flavorful spark and hint of spice. If you have hectic mornings, you can make the smoothie the night before and grab it from the fridge when you’re ready to go. Click here for the full recipe! >

9. Spicy Cajun Ham and Carrot Sweet Potato Mash >

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

Need a meal that can serve a crowd and fits into your healthy weight loss plan? Try this ham for 16 people, seasoned with brown sugar, cinnamon, pepper and other spices. We pair it with a fluffy side of carrots and sweet potatoes that are cooked until tender and mashed together. Only you need to know there are just 293 calories in each serving of the meal. Click here for the full recipe! >

10. Roasted Rosemary Beets and Carrots >

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

Like carrots, beets are root vegetables, which means the edible parts grow underground. Both of them are also packed with an array of essential nutrients. Best of all, beets and carrots become naturally sweet when they’re roasted in the oven, so they make ideal partners in this deliciously healthy side dish. All you do is slice up the vegetables, toss them with olive oil, pepper, red onions and savory rosemary, then pop them in the oven until tender. Click here for the full recipe! >

11. Carrot Muffins with Raisins and Cinnamon >

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

Muffins can be diet bombs that are loaded with fat and sugar. With this recipe, muffins can be nutritious and filling as well as scrumptious and satisfying. They are made with lots of grated carrots, along with applesauce and yogurt to keep them moist when baked. We also add sliced almonds, raisins, vanilla and cinnamon for rich flavor in every bite. Click here for the full recipe! >

12. Carrot Soufflé Cups >

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

Soufflé cups can give you a perfect portion of carrots in a light and fluffy package. The carrots are cooked until tender, then mashed. Add whole wheat flour, eggs, ginger and natural sweetener, and you have a simple but sophisticated dish. This recipe gives you four servings you can enjoy yourself or amaze your guests at a dinner party with it. Click here for the full recipe! >

13. Carrot and Potato Fritters with Cilantro Yogurt Dip >

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

Your whole family will be excited to eat vegetables when you make these fun and flavorful fritters. Grated carrots, potatoes and onions are the base that is blended with eggs, whole wheat flour and zesty spices. It’s all formed into “cakes” that are fried until they’re browned and crispy. Mix up a bowlful of the tangy and creamy Cilantro Yogurt Dip and let everyone dunk to their hearts’ content. Click here for the full recipe! >

14. Honey Balsamic Glazed Carrots >

On Nutrisystem, Count As: 1 Vegetable and 1 Extra

With just a couple of ingredients, you can turn ordinary carrots into a sweet sensation. Start with bite-size baby carrots, then toss them with real honey and balsamic vinegar to enhance the natural sugars in the carrots. A splash or two of olive oil ensures the carrots are well-coated and come out of the oven tasty and tender. Season with salt, pepper and parsley and you have a vegetable side dish you can match with chicken or fish for a well-balanced meal. Click here for the full recipe! >

15. Slow Cooker Quinoa Carrot Breakfast Bowl >

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

A hot and hearty breakfast made with quinoa, a healthy whole grain, starts your morning with lots of protein and fiber, so you feel full and energized for the day. Carrots add sweetness and a boost of nutrition. The bowl gets peppy flavor from nutmeg, cinnamon, vanilla and shredded coconut. This recipe makes six servings and you can freeze the extras in single-portion containers to eat whenever you’re ready. Click here for the full recipe! >

16. Carrot Cake Overnight Oats Parfait >

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

What could be better than a morning meal that tastes like dessert? How about a sweet breakfast that fuels you up with the nutritional power of carrots, along with protein-rich Greek yogurt and high-fiber oatmeal. Even better, there’s no cooking involved. You just layer the ingredients in a lidded jar or container, let it sit in the fridge overnight and it’s ready to eat when you wake up. Click here for the full recipe! >

17. Crispy Carrot Fries >

On Nutrisystem, Count As: 1 Vegetable and 2 Extras

Here’s how “a side of fries” is transformed into a healthy serving of vegetables. Carrot strips are tossed with oil and seasonings, then roasted in the oven until they’re brown and their natural sugars are caramelized. They come out hot, crisp and ready for dipping. For an extra flavorful variation, sprinkle Old Bay seasoning on the carrots before baking and you’ll be enjoying tasty “crab” fries. Click here for the full recipe! >

18. Maple Roasted Root Vegetables >

On Nutrisystem, Count As: 3 Extras and 1 Vegetable

Spring is the season for harvesting maple syrup. Now’s also a great time to use the natural sweetener to flavor hearty root vegetables as they slowly roast in the oven. We use maple syrup along with butter, olive oil and orange juice to make a dressing for carrots, beets and parsnips. Together they brighten your plate with vivid colors and fill you up with powerful nutrients and plenty of fiber. Click here for the full recipe! >

19. One-Pan Unlimited Oven Roasted Vegetables >

On Nutrisystem, Count As: 1 Vegetable

The firm texture and sweet flavor of carrots make them a compatible partner to many other vegetables. We love baby carrots in this medley with broccoli, peppers and tomatoes, seasoned with Italian spices. They all roast together on a sheet pan until they’re tenderized but still crunchy. Because this recipe is made with only non-starchy vegetables, you can eat as much of it as you want. Click here for the full recipe! >

20. Curry Roasted Vegetables >

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

Curry powder is a combination of spices that gives food a tantalizing blend of zesty, savory and sweet flavors. In this recipe, curry powder infuses an exotic taste into familiar vegetables like carrots, cauliflower and onions. We also add cumin, paprika and black pepper for extra spark. A serving of chickpeas pumps up the protein and provides even more fiber. Click here for the full recipe! >

The post 20 Brilliant Carrot Recipes You’ll Love a Whole Bunch appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/20-creative-carrot-recipes/

Overwhelming evidence from numerous studies supports the importance of strength training. It can help you slim down and even support overall better health, including healthy aging. A study, funded by the National Institutes of Health, found that resistance training may have more impact on bone density than aerobic exercise. This is especially important to avoid frailty in older age.¹

But for a lot of people, adding strength training to your at-home fitness routine can be intimidating. If you fall into that category, you might be feeling like you don’t even know where to begin.

Fortunately, it doesn’t have to be complicated and you can see great success with minimal equipment for your home workouts. Dumbbell (also called “free weight”) workouts are a great place to start for full body exercises. If you’re a true beginner, use light weight to prevent injury or strain and work your way up to more poundage. As you get started with a dumbbell workout routine, here are five exercises to try.

1. Bicep Curl with Dumbbells

A bicep curl is a weight training exercise that will build strength in your bicep muscles (located at the front of your upper arms). This can be performed seated on a bench or standing. Simply grasp a dumbbell in each hand while letting your arms hang to the sides. Then bring the dumbbells up towards your chest and return them slowly back down to your sides.²

According to the American Council on Exercise (ACE), your breathing is of critical importance during a workout.³ You should exhale as you bring the dumbbells into your chest and inhale as you return them to your starting position.² Proper breathing during strength training ensures your body receives the oxygen it requires.

2. Dumbbell Chest Press

The chest press is a classic weight training move and is easy to do with dumbbells. This exercise works your pectorals (chest), deltoids (shoulders) and triceps (arms)—so it’s a triple threat!  Start by holding a weight in each hand, slowly lying back on a yoga mat on the floor—or on a bench if you have one. According to ACE, this is a good move to do with a spotter.⁴

Hold a dumbbell in each hand with your palms facing forward. With a firm grip on the dumbbells, fully extend your arms, keeping the dumbbells level with or just under your eyes. ACE says to maintain a “neutral wrist position” throughout the exercise. Transition to the downward phase by inhaling and slowly lowering the dumbbells towards your armpits. Lightly touch the dumbbells on your chest: make sure not to bounce the dumbbells on your chest and try not to arch your lower back. Exhale and repeat the upward phase by pushing the dumbbells up until your arms are fully extended again.⁴

ACE also suggests a dumbbell alternating arm chest press as a variation. In this version, you’ll just do one dumbbell at a time.⁵

3. Lunging with Dumbbells

Did you know that you can use dumbbells to improve your leg training workouts, too? Leg lunges are a popular workout that you may already be familiar with. As you step forward into a lunge position, you strengthen your leg muscles. By adding some weight to your lunges, you create additional work for your upper leg muscles and the muscles of your buttocks.⁶ It’s an easy way to get more out of this workout move.

For a variation to a traditional lunge, ACE suggests trying walking lunges with external rotation. You’ll step forward into lunge position, hold a single dumbbell in both hands and extend your arms in front of you—then rotate to the right. Rotate back to center, pull the dumbbell into your chest and return to standing.⁵

4. Squatting with Dumbbells

In addition to lunges, you can also incorporate your dumbbell weights into your squat exercises. With weights, your body will burn more calories and you’ll achieve toned muscles more quickly.

With your feet a little wider than your hips, hold a weight in each hand with your palms facing in. Move the dumbbells so they are in front of your shoulders. Lower down into squat position. According to ACE, you should shift your hips backwards and then down “to create a hinge-like movement at your knees.” Try not to let your knees and shinbone go too far forward. As you continue to get lower, your thighs should be parallel or almost parallel to the floor. Your knees should also be directly over your second toe, says ACE. Slowly rise back up to the beginning position.⁷

5. Planking with Dumbbells

 

We’ve tried to have a little bit of everything in this dumbbell workout, so of course we need a core exercise in here, too. Dumbbells can also be incorporated into your plank routine, but it should be noted that this is a step up from planking alone. That means if you haven’t already been doing planks, you should definitely start without weights and build some core strength before making it more challenging.

If you’ve already been planking, you can enhance that plank by turning it into a “Dumbbell Renegade Row” and adding those free weights. You’ll really boost the fitness factor of this workout. This is a more advanced exercise, so you should work up to this one gradually.

Plank with your hands gripping your dumbbells. According to ACE, your hands should be under your shoulders. They explain that you should start the move with the elbows bent and chest aligned with the dumbbells. Push up into a plank and straighten the arms, then lift one dumbbell to the chest, keeping your elbow in. Your body should stay flat throughout the exercise. Place the weight down to complete the row, then lower down and repeat on the other side.⁸

Adding to Your Full Body Dumbbell Routine

Hopefully, these five easy dumbbell exercises gave you some ideas to start building strength training into your routine. There are many more dumbbell exercise ideas out there and a quick online search will reveal many other ideas so that you can keep your at-home workout varied and interesting. Just be sure that you’re turning to reputable sources like ACE when discovering new exercises.

You always have to be careful that you’re easing into weight workouts and performing them properly so that you don’t get hurt. Performing a dumbbell exercise incorrectly may not only mean you don’t gain the benefits, but it could also lead to an injury. Always start with smaller poundage and work your way up. Soon, you’ll be on your way to being stronger and healthier.

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

Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552187/
2. https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/44/seated-biceps-curl/
3. https://www.acefitness.org/certifiednewsarticle/633/want-to-improve-your-performance-breathe/
4. https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/19/chest-press/
5. https://www.acefitness.org/education-and-resources/lifestyle/blog/3600/workout-wednesday-15-minute-dumbbell-workout/
6. https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/363/lunge/
7. https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/22/front-squat/
8. https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/355/renegade-row/

The post 5 Full Body Dumbbell Exercises for Your At-Home Fitness Routine appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/best-at-home-full-body-dumbbell-workout-for-your-exercise-routine/