Weight Loss Recipes

You already know that walking is good for you. A brisk daily walk can be less taxing on your joints than running and other cardio exercises—but it still gets your heart rate up if you keep a quick pace. Research, published in JAMA Internal Medicine, has also found that averaging 4,400 daily steps per day reduces mortality by 41 percent. And that rate progressively improves up to about 7,500 steps (demonstrating that you don’t necessarily need to hit 10,000 steps to see benefits).¹

We know that many of our Nutrisystem Success Stories have used walking to help support their weight loss goals. We’ve included many articles about walking on The Leaf to give you new ideas and tips to freshen up your routine.

This has included ways to burn more calories as well as ways to get more steps into your day.

But with the warm weather months upon us, we also want to share some important warm weather walking tips. We know it can be challenging to maintain your walking routine as the days heat up, but we hope that these tips will help keep you on track and safe.

1. Become an Early Bird (or a Night Owl)

Walking in the heat of the day can be challenging. But during the summer months, it can start to heat up fairly early. For that reason, you might consider setting your alarm and hitting the pavement before the temperature has had the chance to rise too much. Oftentimes, summer mornings are still cool. Plus, you’ll feel good about getting your workout done early.

Of course, if you aren’t a morning person—or you already get up early for work—this might not be your best option. Instead, you might consider walking at night.

On either end, if you’re working out while it’s still dark, it’s important to take safety precautions including wearing reflective gear, using extra caution when crossing streets and sticking to the sidewalk.

2. Stay Hydrated

No matter when you walk, it’s always important to stay hydrated if the weather is warm. Drinking water will help prevent your muscles from cramping and will also assist in body temperature regulation—both of which are particularly important during hot summer days.

One of the pitfalls to walking upon first waking up is that people begin their walks dehydrated. Make sure you drink water before leaving for your walk.

We know that it can be a pain to carry a water bottle with you but it’s pretty important—particularly if you’re going to be gone for a while. You might want to look into some of the various fitness water bottles that come with straps or cases for carrying.

3. Keep Cool

Staying cool when you’re working out in the sun is also important. Look for hot weather walking gear such as light-colored and lightweight clothing. You’ll also want to make sure that you have some sort of hat or visor to shade your neck and face. This is also important as a level of sun protection! And of course, you do not want to forget your sunscreen and sunglasses to protect yourself from potentially dangerous sun rays.

Many warm weather walkers also swear by a gaiter or bandana dunked in water and worn around their face or neck to stay cool as the water evaporates.

The fact is that walking is a good low-impact exercise, but keeping a brisk pace could still heat you up. It is a good idea to prepare for your daily walk by getting ahead of temperatures, so that you can maintain the intensity of your exercise.

4. Choose a Shaded Route

You might also want to think about the route that you’re taking and opt for something shaded. If you’re walking in the heat of the day, why not choose a trail where you’ll gain the benefit of shade from the trees? This will likely be a lot more bearable than walking on an open walking trail or in an area where there is no shade, and you have to endure the sun beating down the entire time.

If you know there is a particular part of your walk where you tend to be the most tired, or if you are worried about maintaining a brisk pace to your walk, time the shaded parts accordingly. This will help you keep your energy level up so you can get the most from your daily walk.

5. Know the Signs of Heat-Related Illness

While it’s best to avoid walking at the hottest times of the day because of the increased potential for heat-related issues, knowing the signs of heat-related illnesses can save a life.

According to the Centers for Disease Control (CDC), heat stroke, heat exhaustion, heat cramps, sunburn and heat rash are the heat-related issues to have on your radar.² While you can do a quick online search to understand each of these, know that medical attention should be sought if someone is throwing up, has worsening symptoms, is confused or losing consciousness, has cramps lasting for more than one hour or if a medical emergency is suspected. Speak to your doctor if you have any questions about heat-related illness.

Symptoms can come on suddenly—and because confusion is a symptom of heat stroke, it can be problem that is difficult to self-identify.  This is why walking with a buddy is important. Better yet, to stay safe on the hottest days, move your walking time to the early morning or evening hours, switch to an indoor track or find a different way to raise your heartrate for that day!

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

Sources: 

1. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2734709
2. https://www.cdc.gov/disasters/extremeheat/warning.html

The post 5 Warm Weather Walking Tips appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/warm-weather-walking-better-health/

The best way to get your daily servings of fruit? In dessert, of course. From warm cobblers to cool ice cream, these sweet and satisfying treats put healthy fruits front and center. The best time to enjoy these fruity classics? Fruit season, of course!

Check out 11 of our favorite dessert recipes perfect to whip up during fruit season:

1. Skinny Peach Cobbler >

This cobbler is one of our favorite desserts to whip up during fruit season. One bite of this and you’ll swear you’re cheating. The soft, juicy peaches are sprinkled with nutmeg and brown sugar; the cinnamon-hinted homemade crust is baked to golden crisp; the cobbler combination—sinfully delicious. But get this: Each serving is only 135 calories. High on the yumminess scale, zero on the guilt.

2. Banana Nice Cream >

Four ingredients: That’s all you need to make this scrumptiously sweet, super creamy treat. Freeze ripe bananas, then toss them into a food processor (or high-powered blender) with unsweetened almond milk, vanilla extract and a pinch of salt. Blend until creamy, then get yourself a spoon. Or, if you prefer your ice cream a little firmer, put it into the freezer for about an hour. One batch makes two servings; each serving contains 110 calories. On your Nutrisystem meal plan, one serving counts as one SmartCarb.

3. Lightened Up Lemon Bars >

The bottom half is a flaky golden crust made from butter, applesauce, lemon zest, flour and sugar. The top layer: More lemon zest, more butter, lemon juice, and other baking staples. Together, the combination offers the perfect blend of sweet and tart in every bite. These bars take a little work, but your sweet tooth will thank you for the effort.

4. Black Forest Milkshake >

You can most certainly have your shake and drink it, too—with this healthy version, anyway. It’s got chocolate, it’s got cherries, it’s sweet enough to rival ice-cream shop shakes, but it won’t completely derail your diet. And the secret ingredient: Spinach. That’s right—nutrient-rich, leafy greens give this decadent treat a boost of vitamins and minerals. To make it, just add spinach to a blender with frozen cherries, vanilla almond milk, and a protein-packed Chocolate Nutrisystem Shake. One serving contains 257 calories.

5. Gluten Free Banana Bread >

It’s true that sometimes healthier banana bread can get a little dry, kind of like you’re biting into a piece of corrugated cardboard. But not this one. All you’ll taste is sweet bananas and cinnamon when you sink your teeth into a hearty slice. Unsweetened applesauce helps keep this bread soft and moist, and it’s made with gluten free flour for people who have wheat allergies, or other sensitivities. Each serving counts as one SmartCarb and one Extra on Nutrisystem.

6. Strawberry Ice Box Cake >

Strawberries are one of our favorite fruits to incorporate into recipes during fruit season. An homage to the classic, this icebox cake replaces the traditional chocolate wafers with tasty graham crackers. And instead of whipped cream between the layers, create a healthier filling with Greek yogurt, lemon zest, lemon juice, Stevia and vanilla extract. Slices of strawberries complete the cake, with each piece weighing in at just 152 calories.

7. Summer Fruit Salad with Honey Lemon Dressing >

Perfect for a family barbecue, this fresh salad combines lots of seasonal fruit that’s sure to please your crowd. Toss strawberries, peaches, blueberries, blackberries and cubes of watermelon into a bowl, stir in some lemon juice and honey, and let it sit for 15 minutes for the fruit juices to come out. For super-sweetness, prep the salad the night before and keep it in the fridge overnight. Sprinkle with chopped basil or mint before serving.

8. 2-Ingredient Fresh Fruit Popsicles >

Fruit season means it’s time to cool down with fresh, homemade popsicle. Pair peaches and raspberries, mix blueberries and strawberries, or combine kiwi and watermelon. Or for the popsicle purist, stick to a single fruit. Just pick your favorites, put them in a popsicle mold with any flavored water, stick in some sticks and freeze. So simple, so refreshing and so perfect for a warm summer day. Enjoy two popsicles for 85 calories; on Nutrisystem, they count as just one SmartCarb.

9. Skinny Strawberry-Rhubarb Crumble >

Reminiscent of the strawberry pie you ate as a kid, but so (so) much healthier. Slices of sweet strawberries balance out the tart rhubarb to make up the gooey filling—while oats, maple syrup and cinnamon help create a sweet and crunchy top. When it’s baked, it’s beautiful—and each piece is only 170 calories.

10. Mango Sorbet >

Transport your taste buds to the tropics with this vibrant sorbet. But you don’t have to travel far for the ingredients. You just need three, and you can find them at your local grocery store: Mango (frozen and cubed), pineapple juice and almond milk. Puree them in a food processor until a soft-serve consistency and enjoy each blissful spoonful. On the Nutrisystem plan, each serving counts as just one SmartCarb.

11. Cannoli-Stuffed Strawberries >

This one might take the win for best presentation: A hollowed-out strawberry serves as the cup for a spoonful of cannoli cream sprinkled with chocolate chips. So pretty, and the cannoli filling is so easy to make with ricotta cheese, Truvia and vanilla extract. You get to eat six strawberries—six!—in one serving for 165 calories.

The post It’s Fruit Season! 11 Tasty Dessert Recipes Featuring Fruit appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/fruit-season-desserts/

Bloating can feel like a cruel trick when you’re trying to lose weight. Even when you’re sticking with your healthy eating plan, you can get a noticeable bulge in your belly after eating. Not only does bloating make your midsection look bigger and your clothes feel tighter, the pressure in your abdomen can be uncomfortable and even painful at times.

Chronic bloating may be a symptom of a serious medical condition, but for most people it is an occasional problem that can be relieved with a few smart choices. Here’s what you need to know and what you can do to reduce it:

Bloating can happen when your body is retaining a lot of fluids, you have excessive amounts of solids in your gastrointestinal tract or gas is trapped in your digestive system. Irritable bowel syndrome, inflammatory bowel disease and various cancers can all cause bloating. If you experience frequent or sudden bloating, discuss it with your health-care provider to be sure you’re not suffering from one of these or another serious ailment.^1,2

Bloating may also happen when you have trouble digesting certain foods. Products containing wheat, such as bread, baked goods and cereal, can cause bloating for people who are sensitive to gluten. Consuming dairy products can result in bloating for people who cannot tolerate lactose. Kidney beans, black beans and other legumes may produce excess gas and bloating in some people who do not eat them regularly.¹

Constipation (defined as fewer than three bowel movements per week) is another frequent reason for feeling bloated.¹ There are a wide range of causes for constipation but two to keep in mind are dehydration and insufficient fiber in your diet.^1,3

These anti-bloating foods may also help you prevent or relieve that abdominal discomfort. To help you include them in your diet, we’ve provided a few fresh ideas for how you can enjoy them.

1. Avocados

Your body often retains water and feels bloated when it has an excess of sodium. Potassium plays a vital role in helping your body manage its sodium levels. Avocados are rich in this important mineral, while also containing fiber that can help prevent constipation.⁴  Including avocados in your diet has also been shown to promote gut health, according to research from the University of Illinois College of Agricultural, Consumer and Environmental Sciences.⁵

Try: We love avocados for so many reasons that we compiled 14 brilliant ways to use them. Your whole family will rave about rich and creamy Chocolate Orange Avocado Pudding.

2. Bananas

Bananas are one of our favorite anti-bloating foods. You also get plenty of potassium and fiber from this favorite fruit.⁴ It’s mild flavor and soft texture makes it especially easy to digest when your belly isn’t feeling its best. According to Medical News Today, bananas are less likely to cause bloating then apples and pears.⁶

Try: Bananas are convenient to take with you and eat raw wherever you are. Try them in our 10 banana recipes to go bananas for! If you want to start your day with the goodness of bananas, check out the quick and easy three-step Banana Pancakes.

3. Beets

The dark-red roots are high in potassium and fiber, too, and have fewer calories per cup than bananas. They get their color from a compound called anthocyanin, which helps to support the microbes that break down food in your digestive tract, according to a study, published in the scientific journal Nature. Keeping these microbes healthy and active helps your body process food efficiently, reducing the risk of bloating.⁷

Try: Make yourself Roasted Rosemary Beets and Carrots and see how sweet a serving of vegetables can be.

4. Cucumbers

Cukes are mostly water, so they help you stay hydrated which can prevent constipation.^3,4 Plus, cucumbers are a fiber-rich veggie that’s less likely to produce gas when you are digesting them than other vegetables.⁸

Try: Crab Stuffed Cucumber Cups make a simple yet elegant meal that fills you up with protein and fiber.

5. Fennel Seeds

The fragrant seeds (they smell a bit like licorice) of this herb have a long history as a folk remedy for gas. They are high in fiber, which as we mentioned earlier, can help prevent constipation. According to Healthline, fennel seeds are anti-inflammatory and may help relax intestinal muscles, which may also help relieve constipation and gassiness. However, please note that more research is needed on this unique seed and its potential benefits.⁹

Try: You can make a soothing tea with fennel seeds or add them as a flavoring to many meat or fish dishes.

6. Ginger

There’s a reason your mother gave you ginger ale when you had an upset stomach. Ginger contains a digestive enzyme called zingibain that helps relax and relieve inflammation in your digestive tract, letting food pass through your system smoothly and keeping you from feeling bloated.¹⁰

Try: A warm cup of ginger tea is a quick remedy for bloating. To prevent it, make a batch of Wasabi Ginger Salad Dressing, which adds a zingy taste to bowls of fresh vegetables.

These anti-bloating foods may also help you prevent or relieve that abdominal discomfort. To help you include them in your diet, we’ve provided a few fresh ideas for how you can enjoy them.

7. Peppermint

Another traditional remedy for indigestion, peppermint has been shown to relieve gas and bloating by relaxing the muscles in the digestive tract. Most of the research on mint has focused on peppermint oil, which is derived from the leaves.¹¹

Try: Peppermint tea is simple to brew and you can enjoy it hot or cold. Our Strawberry Mint Smoothie recipe also includes plain Greek yogurt, another one of our favorite anti-bloating foods (more on that later!).

8. Pineapple

This sweet and juicy tropical fruit contains bromelain, an enzyme that breaks down proteins, helps with food digestion¹² and may help with bloating, inflammation and swelling.⁴

Try: You’ll find lots of tempting ideas on our list of seven delicious ways to eat pineapple! Cinnamon Sugar Air Fryer Grilled Pineapple is a sweet treat that’s high in nutrients and low in calories.

9. Yogurt

When you eat anti-bloating foods with probiotics, you nurture the microbes in your gut that manage digestion (and your immune system). Probiotics can help to decrease gas, bloating and constipation. Look for plain low-fat Greek yogurt with active cultures, one of the best sources of probiotics.¹³

Try:  You can use Greek yogurt in so many dishes. We love it in Spicy Greek Yogurt Dip, a flavorful way to enjoy raw veggies.

*Speak with your doctor if you experience frequent or sudden bloating. You should also speak with your doctor before making any changes to your diet.

These anti-bloating foods may also help you prevent or relieve that abdominal discomfort. To help you include them in your diet, we’ve provided a few fresh ideas for how you can enjoy them.

Sources:

1. https://www.health.harvard.edu/diseases-and-conditions/whats-causing-that-belly-bloat
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3816178/
3. https://www.hopkinsmedicine.org/health/wellness-and-prevention/bloating-causes-and-prevention-tips
4. https://www.healthline.com/nutrition/foods-that-help-with-bloating
5. https://www.sciencedaily.com/releases/2020/12/201215175758.htm
6. https://www.medicalnewstoday.com/articles/322559
7. https://www.nature.com/articles/s41598-018-29744-5
8. https://www.medicalnewstoday.com/articles/foods-that-reduce-bloating
9. https://www.healthline.com/health/fennel-seeds-for-gas
10. https://www.sciencedirect.com/science/article/abs/pii/S0308814612002592
11. https://www.digestivecenterforwellness.com/find-the-root-cause/peppermint-oil/
12. https://www.sciencedirect.com/topics/nursing-and-health-professions/bromelain
13. https://www.medicalnewstoday.com/articles/295714

The post 9 Anti-Bloating Foods for a Flat Belly appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/anti-bloating-foods/