Weight Loss Recipes

It’s that time of the night when your eyes are glazing over, you’re yawning uncontrollably and your favorite TV show has started to lose its appeal. You’re exhausted and it’s clear that your body is desperate for a little shut-eye. You crawl under the sheets and close your eyes, just to find yourself waiting for sleep that never comes.

Whether you have difficulty falling asleep or you wake up throughout the night, you could be suffering from insomnia. According to the American Sleep Association, there are two types of insomnia. Primary, formally known as idiopathic insomnia, refers to an inability to fall asleep that is not caused by a medical condition, psychiatric issue or medication. Secondary insomnia is a consequence of a medical condition, such as chronic obstructive pulmonary disease (COPD) or chronic pain.

No matter what type of dozing dilemma you find yourself facing, you need help fast. According to Healthline, research shows that people who do not get enough sleep have an increased risk for chronic disease, reduced coordination, lack of concentration and minor or life-threatening accidents. 

Before sleep deprivation starts to hinder your health and ability to function, it’s crucial that you identify what is keeping you up at night.

Here are five reasons why you can’t fall asleep at night and what to do about it:

1. You Don’t Stick to a Schedule

The hormone melatonin is released in the body as a response to a decrease in light says Harvard Health Publishing. Melatonin plays a huge role in the circadian rhythm, which is essentially your internal body clock. During the day when it is bright outside, melatonin is suppressed. As dusk falls, your body begins to release this hormone to help you wind down for sleep. To keep this process running efficiently, try to follow a consistent sleep schedule as recommended by Healthline. Even on the weekends, strive to wake up at the same time every day. Your body will eventually adjust to the routine, helping you fall asleep more easily at night.

2. You Don’t Power Down

If your nightly routine includes cuddling up to your laptop, phone or tablet, you might want to find another snuggle buddy. These close-range electronics can emit blue light. According Harvard Health Publishing, multiple studies have shown that exposure to blue light can suppress melatonin and impact the circadian rhythm. To prevent blue light from keeping you up, it is suggested to set an electronics curfew two to three hours before you intend to sleep. Try to leave your tablets and laptops out of the bedroom. If you sleep with your phone nearby, tuck it in your nightstand drawer or just beyond arm’s reach so that you aren’t tempted to surf the web before snoozing. You may also want to consider replacing your nightly social media scroll with a relaxing pre-sleep activity like reading or meditating.

3. You Eat or Drink Too Late

The National Sleep Foundation suggests that if you want to sleep well, you should pay close attention to when you’re eating and drinking. Eating a large meal too close to bedtime can affect your circadian rhythm and hinder your ability to fall asleep. Try to eat your last meal a few hours before hitting the sack and keep it light.

Caffeine is also a known stimulant that can keep you awake, so be mindful of how much you consume throughout the day says Healthline. If you struggle to fall asleep, you may need to cut back on the quantity or avoid drinking it too close to bedtime. Don’t forget that caffeine is in more than just coffee. Chocolate, teas and even medications can be sneaky sources of caffeine. 

Nutrisystem offers a variety of weight loss programs that can help you create an ideal eating schedule and healthy habits. Click here to learn more >

4. You Exercise Too Close to Bedtime

Exercise at the right time of day can be more effective for good sleep than counting sheep. However, the National Sleep Association states that cramming in a sweat session too close to bedtime can actually hinder your sleep quality. It has been shown to increase your heart rate and body temperature, ultimately keeping you from drifting off to dreamland. People who exercise in the morning typically tend to fall asleep faster than those who exercise later. However, this can vary between individuals. It’s recommended to try different workout schedules to find what works best for you. Hate morning exercise? Here are some tips to make it easier >

5. You Put Too Much Pressure on Falling Asleep

If it’s been about 10 to 20 minutes and you’re still not falling into a slumber, don’t stress. The American Sleep Association suggests that you get out of bed until you are sleepy. Try heading to another calm space in your home and do something relaxing, such as reading or listening to calm music. Staying in bed any longer can lead to frustration or anxiety. By getting out of bed and doing something relaxing, you may find it easier to sleep and can prevent negative associations between your bedroom and the frustrating inability to fall asleep.

The post 5 Reasons You Can’t Fall Asleep at Night appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/cant-sleep/

Since the COVID-19 pandemic began, the number of people ordering takeout or food delivery seems been higher than ever before. With more people reluctant to leave the house, takeout or delivery have felt like safer options. For many, it’s also been something to look forward to after a long week. While we might not be able to go out and dine at our favorite restaurants, we can still look forward to ordering a special meal. Plus, many of us want to do what we can to support small businesses in our community.

While that’s all commendable, what has it meant for sticking to a healthy eating plan?

Fortunately, we believe that you can find ways to order takeout or delivery and still stick to your plans to lose weight. In order to help you make smarter choices, we’ve rounded up some tips for choosing healthy food options for takeout or delivery.

1. Remember, it starts with your order.

At Nutrisystem, we’ve always acknowledged that dining out can have a social or entertainment factor that we don’t feel you should miss out on just because you’re trying to lose weight. That’s why we’ve offered numerous tips for dining out that help you to have the best of both worlds. Ultimately, a good majority of these tips boil down to making smart food choices and only ordering healthy meals. Just because you’re dining out does not mean you have to choose the unhealthiest menu items. Well, the same goes for takeout or delivery! Pay attention to what you’re ordering. Choose grilled meats over fried ones. Choose a green vegetable as a side as opposed to French fries. Try to pay attention to how your vegetables are prepared. Ask for them steamed and without butter. Since you’re ordering at home, you have even more time to research your menu options and make a smart selection.

2. Beware of “healthy choice” traps.

We’ve talked about the fact that a salad isn’t always your healthiest option when ordering at a restaurant. The same is true, of course, for takeout or delivery. If a salad is smothered in a high-fat dressing and/or packed with toppings like bacon, cheese or fried chicken strips, the health factor of the veggies can be quickly negated. Just be wary of choices that sound like a healthy option but really are not. You can make simple changes—such as a lower fat dressing on the side—that increase the health factor of your meal. Since you’re eating at home, you could even use a homemade or store-bought dressing that you know is a better choice!

3.  Skip the drink.

If you are ordering healthy food for takeout or delivery, it’s even easier to forgo the sugary beverage and just drink water from home. Sometimes if everyone else at the table is ordering an alcoholic beverage or a soda, you might be tempted to follow suit. But at home you can try to drink more water and avoid getting empty calories from a beverage. It’s a simple change that can go a really long way in eating healthier. We find that people often underestimate just how many calories they’re getting from beverages in a day. And like meal portions, restaurant drinks are often oversized.

4. Pass on dessert.

In the same way that it’s easier to pass on an added beverage when you’re eating at home, you can also forgo the restaurant-bought dessert. You won’t have any peer pressure or feel like you’re missing out. Instead, you can have one of these healthier dessert options that will still satisfy your sweet tooth without derailing your diet. Don’t have time to make something yourself? Nutrisystem has plenty of premade desserts that are ready-to-go when temptation strikes! Instead of skipping dessert altogether, you can simply make a smarter choice at home.

5. Be cautious about mindless eating.

We’ve talked a lot about the importance of mindful eating. When we’re not paying attention to what we’re eating, it can be easy to overdo it. The trouble is, when eating at home, we are more prone to mindless eating. If you’re eating in front of the television or even while scrolling through your phone, it’s easy to lose track of how much you’ve consumed. It’s important to slow down, shut off the distractions and pay closer attention. In this way, we end up enjoying our food more, too.

6. Portion food ahead of time.

You’re already aware that restaurant portions are almost always oversized and more than we should be eating in a single meal. We’ve provided tips in the past like boxing up half of the meal ahead of eating what’s left on your plate. The same goes for eating healthy takeout or food delivery. In fact, this might even be easier to do at home! Take out a plate from home and serve what you’ll be eating from the takeout containers, then put the rest of the boxes right into the fridge. Do not even give yourself the chance to overeat! If you’ll be able to get several meals out of a single order, divide it into individual Tupperware containers for other days. Now, you have pre-portioned meals ready-to-go.

7. Split a meal with the family.

While sharing meals is sometimes discouraged at restaurants, when you order takeout or delivery, it’s up to you what you do with the food! Order one dinner but split it with your spouse, significant other or child. This is another great way to avoid overeating on oversized restaurant portions. We love that restaurants are being incredibly generous with their portions, particularly during these trying times. But when it comes to making healthy choices, dividing those portions into multiple meals—for multiple people—is the easiest way to enjoy a special treat without overdoing it.

The post 7 Tips for Ordering Healthy Food Delivery or Takeout appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/tips-for-ordering-healthy-food-delivery-or-takeout/

Think of quesadillas as a Mexican grilled cheese sandwich, but kicked up more than a notch by delicious, savory fillings.

They’re not the healthiest choice when you’re dining out. Those globs of glorious melted cheese are full fat and the fillings may be glistening from the oil they’re sautéed in.

But if you make your own quesadillas, you can keep the delicious taste while you jettison most of the fat calories. Best of all, the whole quesadilla concept—tortilla, cheese, filling—is so versatile, you can have them morning, noon or night.

Here are our favorite healthy quesadillas that make great Flex meals:

1. Breakfast Quesadilla with Broccoli and Cheddar >

This savory breakfast is a great way to sneak in more than one serving of veggies in a day—something you can rarely do at breakfast time.

It uses one low carb wheat tortilla into which you place a half cup of cooked broccoli florets (from frozen), one cup of chopped spinach steamed in water until it wilts, two scrambled egg whites, some garlic powder for extra taste and, of course, low-fat cheese—a quarter cup of shredded cheddar. Breakfast quesadillas are a great way to start your day.

Clocking in at just 201 calories, this breakfast quesadilla counts as one SmartCarb, one PowerFuel, and one and a half Vegetables on the Nutrisystem program.

2. Cheesy Chicken Quesadilla >

You won’t miss any fat or flavor in this traditional recipe that pairs tender, cooked chicken with low-fat shredded cheddar, sautéed red bell peppers and onions, and parsley between two whole wheat tortillas (go for the 60-calorie, low-carb version). Of course, there’s salsa and fat-free sour cream for dipping. Best of all, they take no time to prepare—just some quick sautéing and cheese melting!

This recipe makes two servings with each counting as one SmartCarb, two PowerFuels and one Extra.

3. Spicy Shrimp Quesadilla >

This is the heat-lovers’ special, brought to you by jalapenos, chili powder and cayenne. You can choose the heat level yourself by adjusting the spices.

It’s easy and quick to make, too. Simply toss two ounces of small raw shrimp with chili powder and cayenne. Set aside and sauté diced bell peppers, half of a small jalapeno, and minced garlic for two to three minutes, then add shrimp and cook for another two minutes on each side of the shrimp.

This recipe also use one low-carb wheat tortilla into which you fold the shrimp mixture, two tablespoons of piquant cilantro leaves, sliced green onion and a quarter cup of low-fat shredded Mexican cheese blend. Cook in the skillet until the cheese is melted and the tortilla is crisp, then serve with two tablespoons of pico de gallo and lime wedges.

Clocking in at just 210 calories, this recipe counts as one PowerFuel, one SmartCarb and one Extra.

4. Easy, Cheesy Veggie-Lovers Quesadilla >

This totally customizable and hearty dinner may become your favorite way to get your veggies. The recipe calls for kale and semi-soft goat cheese, along with cherry tomatoes and caramelized (read: Sweet!) Vidalia or yellow onion, but you can swap in spinach, broccoli, even shredded Brussels sprouts if you like and substitute cheddar for goat cheese to please your particular palate.

This recipe makes two servings so it calls for two low-carb wheat tortillas. You may spend the most time caramelizing the onions (with a touch of sugar) and wilting the kale (or your veggie of choice). The quesadilla will be ready to eat once the cheese melts and the tortilla is a little crispy. Wrap the second half for another meal. Reheat it in a medium-hot skillet.
At 306 calories per serving, this delicious dinner quesadilla counts as two PowerFuels, one SmartCarb, one Vegetable and one Extra.

In the mood for more Mexican food? Click here to get 20 delicious Mexican recipes that won’t wreck your diet! >

The post 4 Cheesy Quesadilla Recipes That Go Big on Flavor, Not on Guilt appeared first on The Leaf.

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

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/

The benefits of regular exercise are no secret: Working up a sweat can reduce your risk of certain cancers, heart disease, diabetes and even early death. That’s why the Centers for Disease Control and Prevention (CDC) recommends everyone strive for 150 minutes of aerobic activity per week, plus two muscle-strengthening sessions.

But starting an exercise regimen can be daunting! There are so many exercises, classes and gym types to choose from, and each one can be intimidating. Plus, 150 minutes and two other workouts can seem like a lot of time.

Getting moving doesn’t need to be complicated, daunting or intimidating. Keep it simple and get started with this schedule: It’s two exercises to do almost every day of the week, plus some walking. You’ll build strength, endurance, support your weight loss goals, and reduce your risks of chronic disease. Just be sure to speak with your doctor before trying any new exercise routine to ensure it is safe for you.

How to Do These Simple Workouts

Each day, start your session with 10 minutes of walking. This will warm your body up, get your heart pumping, and you’ll rack up 70 minutes of cardiovascular exercise each week—almost half of the 150 weekly minutes recommended by the CDC.

After your warmup walk, you’ll do two strength or stretching exercises on most days. Perform the first exercise for 15 seconds, then rest for 30 seconds. Do the second exercise for 15 seconds, then rest for another 30 seconds. So for Tuesday’s workout, that looks like this:

1. Step-up: 15 seconds
2. Rest: 30 seconds
3. Negative Pushup: 15 seconds
4. Rest: 30 seconds

That’s a block of 90 seconds. Start with two blocks—just three minutes. See how many 90-second blocks you can complete each day. Try to increase the number of blocks you do by one each week.

Over time, you can increase the amount of time you do each exercise to 20 seconds, and reduce the rest time to 20 seconds.

On to the daily moves!

Monday: Get mobile and greet the new week!

Don’t believe the anti-Monday hype: Each week, you’ve got a new chance to kickstart an incredible week of success and joy. Plus, you’re another day closer to your goal! These two moves will help increase your mobility and help you greet all the possibilities Monday brings.

Do these two moves as described above: After your warmup walk, perform the first exercise for 15 seconds, then rest for 30 seconds. Do the second exercise for 15 seconds, then rest for another 30 seconds. Do at least two blocks of this kind, but see how many you can do.

Exercise 1: Reach overhead with waiter’s bow

1. Stand with your feet about shoulder-width apart. Reach your arms straight up and give yourself a big, full-body stretch. Hold for one second.
2. Now place one hand on your stomach just below your belly button, and the other hand behind you so that your knuckles are against the small of your back. Make your chest proud.
3. In this position, imagine you’re holding a bag of groceries in your arms, and you need to close the car door by bumping it with your butt. Pretend to do that bump. This starts a hip hinge.
4. Keeping your chest proud and back naturally arched, keep pushing your hips back to bow forward at the hips (not the waist). Keep descending until your back starts to curl forward—stop there.
5. Squeeze your butt to stand back up. That’s one repetition. Repeat from step one, starting with the overhead stretch.

Exercise 2: Seated thoracic spine rotation

1. Scoot forward towards the edge of your chair. Sit tall with your feet flat on the floor, knees bent 90 degrees.
2. Place your hands behind your head in a “prisoner” position.
3. Pretend your left elbow is the spout of a coffee pot. Keeping your torso upright, tilt your upper body to the left to pour out a little bit of coffee, then straighten back up.
4. Now gently twist to the left until you feel a bit of resistance in your twist. Stop, and tilt out some more coffee.
5. Straighten back up, and you’ll be able to twist a little further to the left. Continue for a few more cycles: Twist until there’s a stop, tilt out some coffee, sit straight, and twist a little more.
6. Return to the start and repeat, this time tilting and twisting to the right. Do this a few times per day.

Tuesday: Step-up, pushup

Simple, but powerful: These two moves will strengthen your upper and lower body as you switch back and forth.

Do these two moves as described above: After your warmup walk, perform the first exercise for 15 seconds, then rest for 30 seconds. Do the second exercise for 15 seconds, then rest for another 30 seconds. Do at least two blocks of this kind, but see how many you can do.

Exercise 1: Bodyweight step-up

1. Place your left foot up on a step, bench or box so that your left knee is bent at least 90 degrees.
2. Pull your shoulders back and down as if you were trying to tuck your shoulder blades into the back pocket of a pair of jeans. Fill your chest with air to set your core, and maintain a tight, rigid core throughout the movement.
3. Lean your torso forward just a bit. This will keep the weight in your front, working leg.
4. Press through the heel of your raised, left foot and push your body up until your left leg is straight. Do not bring your right foot onto the bench until it is even with your left foot.
5. Control your body as you lower your right foot back to the floor and return to the starting position. Complete all your repetitions on this side, then switch sides and repeat.

Exercise 2: Incline negative push-up

1. Assume the classic pushup position, but with your hands on a bench, a stair or a sturdy table that won’t slide: Your hands should be directly beneath your shoulders, your body forming a straight line from head to heels.
2. Maintaining this straight body line, slowly bend your elbows to lower your chest until it touches the bench—don’t reach with your head! Since this is a negative pushup, the work is in lowering your body, not pressing it back up.
3. Stand back up, and return to position one. Repeat. As you get stronger, try to press back up from the bottom position.

Wednesday: Make your 10-minute walk into a 30-minute session

Recover from your strength workouts on Monday and Tuesday with a simple cardio session that will get you even closer to your 150 weekly minutes: Turn your 10-minute walk into a 30-minute session. Or, if you prefer, do three 10-minute walks spread throughout the day.

Thursday: Squats and shoulders

Want to live to 100? Do squats. Being able to stand up out of a chair without using your hands has been found to be an indicator of longer lifespans. You’ll pair practicing that with some simple shoulder moves in this workout.

Do these two moves as described above: After your warmup walk, perform the first exercise for 15 seconds, then rest for 30 seconds. Do the second exercise for 15 seconds, then rest for another 30 seconds. Do at least two blocks of this kind, but see how many you can do.

Exercise 1: Squat to chair

1. Stand with your feet hip-width apart, toes pointed slightly out from parallel, a chair behind you.
2. Push your hips back to initiate the squat. Bend your knees to descend, keeping your chest up and your weight on your heels, until you are seated in the chair.
3. Keep the weight of your body in your heels and try to press back to standing without using your hands. If you can’t, just do the lowering part of the squat slowly, then stand back up and repeat.

Exercise 2: Lying I-Y-T

1. Lie face down on a floor or mat with your arms and legs straight so you’re fully stretched out. Make fists and put your thumbs up towards the ceiling.
2. Keeping your arms straight, raise just your arms and shoulders so your thumbs go closer to the ceiling. This is the letter “I” raise. Bring your hands back down to the floor.
3. Now move your thumbs and arms out so your body forms a “Y.” Raise your thumbs up again. This is the “Y” raise. Bring your hands back down to the floor.
4. Now move your thumbs and arms out to your sides so your body forms a “T.” Raise your thumbs up again. This is the “T” raise. Bring your hands back down to the floor.
5. Repeat this sequence for the prescribed time: I raise, Y raise, T raise.

Friday: Gun show, glute bridge

It’s Friday, so build some fun muscles—tone your arms and backside with these two exercises.

Do these two moves as described above: After your warmup walk, perform the first exercise for 15 seconds, then rest for 30 seconds. Do the second exercise for 15 seconds, then rest for another 30 seconds. Do at least two blocks of this kind, but see how many you can do.

Exercise 1: Diamond wall push-up

1. Stand in front of a bare wall and lift your arms up to shoulder level. Place your palms against the wall directly in front of the center of your chest, with your index fingers and thumbs touching each other. In this position, your hands will form a diamond shape.
2. Now back a few feet away from the wall so that your elbows are bent just slightly as you lean at an angle into the wall. Make your chest proud.
3. Slowly bend your elbows to lower your chest towards the diamond created by your hands, maintaining a rigid body line from head to heels.
4. Press your hands into the wall, maintaining your rigid body line as you press back to the starting position. Repeat.

Exercise 2: Glute bridge

1. Lie faceup on the ground with your knees bent and feet flat on the ground. Place your arms at your sides.
2. Keeping your feet flat on the floor, squeeze your glutes to raise your hips off the floor until your body forms a straight line from your knees to your shoulders.
3. Pause for a second at the top of the exercise, and then slowly return to the start position.

Saturday: Move it any way you can for 30 minutes

Dance, clean, walk with a friend or family member: Turn your 10-minute walk into a 30-minute session of any kind of movement. Or, if you prefer, do three 10-minute walks spread throughout the day.

Sunday: Restore before the new week

Don’t stress about Monday. Help yourself relax before bed with these two simple, restorative moves.

Do these two moves as described above: After your warmup walk, perform the first exercise for 15 seconds, then rest for 30 seconds. Do the second exercise for 15 seconds, then rest for another 30 seconds. Do at least two blocks of this kind, but see how many you can do.

Exercise 1: Cat-cow

1. Get in a hands-and-knees position on the floor, your hands directly beneath your shoulders, and your knees directly under your hips. Your feet should be about hip-width apart. Make your spine neutral—no sagging or arching.
2. Breathe out and contract your core muscles, pushing your back up towards the ceiling and rounding your spine. Your back should look like a cat in a Halloween picture. Let your head fall towards your chest, keeping it in line with your spine. Hold this position for a few seconds.
3. Now breathe back in, letting your stomach fall towards the floor as you arch your back into the “cow” position. Your shoulder blades should come together, and your head should face forward. Hold this position for a few seconds, then breathe out and transition back to the “cat” position.
4. Keep alternating between these two positions for the prescribed time.

Exercise 2: Single-leg knee to chest (alternating)

1. Lie on a mat or on your bed with your legs extended.
2. Bring your right knee up towards your chest, and gently hug it towards your torso and chest by holding your knee or shin. Hold this position for 15 seconds.
3. On the next round through your block, bring your left knee towards your chest and do a 15-second hold. Continue alternating in this way.

Pair these simple everyday exercises with a convenient meal delivery service! Nutrisystem sends you perfectly portioned, healthier versions of your favorite foods right to your door. Learn more about Nutrisystem here! >

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

The post Simple Everyday Exercises at Home appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/simple-everyday-exercises-at-home/