Weight Loss Recipes

Pancakes—yes, of course. But the sticky sweetness of maple syrup is destined to make so many other meals even more delicious. From breakfast foods through dinner dishes—and most definitely dessert—here are 15 maple-flavored recipes that are perfect for fall.

1. Maple Banana Oatmeal >

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb, 2 Extras

The bananas are caramelized in coconut oil and maple syrup until golden. The creamy oatmeal is made flavorful with almond milk, vanilla extract, cinnamon and extra syrup. The pecan halves provide a pop of crunch, and the combo: super satisfying and super delicious. Get the full Maple Banana Oatmeal recipe! >

2. Maple Almond Butter Muffins >

On Nutrisystem, Count As: 1 SmartCarb, 2 Extras

Start your morning with a healthy muffin loaded with medley of flavors: Cinnamon, nutmeg, almond butter, unsweetened applesauce and brown sugar. Maple syrup and maple extract combines with rolled oats, oat flour and other ingredients to create the sweet batter. Bake for about 15 minutes and enjoy for just 176 calories per muffin. Get the full Maple Almond Butter Muffin recipe! >

3. Maple Coffee Blended Overnight Oats >

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb

True to its name, this hearty breakfast features maple flavor, courtesy of Nutrisystem’s Maple Brown Sugar Oatmeal. What’s the “blended” for? That’s what you do to the oats before they soak in coffee to create that creamy texture. Not in the name: chia seeds and a half-scoop of Nutrisystem Vanilla Protein Shake Mix for sweet satisfaction. Nonfat vanilla Greek yogurt with a sprinkle of unsweetened cocoa powder tops your oatmeal bowl before your spoon digs in. Get the full Maple Coffee Blended Overnight Oats recipe! >

4. Maple Roasted Root Vegetables >

On Nutrisystem, Count As: 3 Extras, 1 Vegetable

Beets and parsnips and carrots—oh my! This rainbow medley of root veggies bakes in a glaze of maple syrup, orange juice, butter and oil until roasted. Then, they are tossed in the same mixture to enhance the natural flavors and add a coat of shine. One hearty serving contains 152 calories. Serve alongside a PowerFuel (like chicken) and a SmartCarb (such as quinoa) to create a complete Flex meal. Get the full Maple Roasted Root Vegetables recipe! >

5. Fig Salad with Maple Balsamic Vinaigrette >

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb, 3 Extras, 3 Vegetables

This salad has it all: sweet, thanks to the chopped figs; savory from the crumbles of goat cheese; and pops of crisp and crunch from red onion and pumpkin seeds. It’s also loaded with superfoods, like kale, arugula and quinoa. Finally, it’s all dressed in a beautiful vinaigrette featuring balsamic and rich maple syrup. Get the full Fig Salad with Maple Balsamic Vinaigrette recipe! >

6. Maple Glazed Salmon >

On Nutrisystem, Count As: 2 PowerFuels, 3 Extras

There are so many reasons to eat salmon. It’s healthy for your heart, helps boost brain power, is packed with satisfying protein, and quite simply, it tastes delicious. Marinate it in a mix of maple syrup, soy sauce, minced garlic, black pepper and dill to add a complex, fall-inspired flavor to the healthy fish. Get the full Maple Glazed Salmon recipe! >

7. Maple Roasted Acorn Squash with Brussel Sprouts and Bacon >

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

Acorn squash is a quintessential autumn vegetable. When it’s paired with Brussel sprouts, roasted with rosemary, brushed with maple syrup, and tossed with crispy turkey bacon, it creates the perfect side dish for any fall menu. Get the full Maple Roasted Acorn Squash with Brussel Sprouts and Bacon recipe! >

8. Gluten-Free Maple Cornbread >

On Nutrisystem, Count As: 1 SmartCarb

It’s soft, a little sweet, a little savory, and get this: it’s gluten-free. Plus, this classic comfort food—made with Greek yogurt, unsweetened apple sauce, and the flavor of maple—has a fraction of the fat and sugar of a standard loaf. One serving weighs in at only 98 calories. Enjoy it with any soup, stew or chili. Get the full Maple Cornbread recipe! >

9. Maple Cinnamon Butternut Squash >

On Nutrisystem, Count As: 1 SmartCarb, 1 Extra

Butternut squash tastes likes candy when it’s cooked. Then when you coat it in maple syrup, cinnamon and nutmeg before baking, the cubes are certainly sweet enough for dessert. But these beige-on-the-outside, party-orange on the inside veggies are packed with vitamins and minerals to make a super-healthy side. Get the full Maple Cinnamon Butternut Squash recipe! >

10. Instant Pot Maple Walnut Cheesecake >

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

Never tried baking desserts in an Instant Pot? Let this deliciousness be your first. The crust is made from a healthy mix of walnuts and medjool dates. The filling contains neufchâtel cheese, Greek yogurt, maple syrup and maple extract. And the combination creates what will no-doubt become your new favorite version of cheesecake. Get the full Instant Pot Maple Walnut Cheesecake recipe! >

11. Maple Chocolate Pecan Pie >

On Nutrisystem, Count As: 3 Extras

A classic Thanksgiving dessert gets a maple and chocolate twist in this—believe it or not—totally diet-friendly recipe. It starts with store-bought pie crust for simplicity. Each mini pie is then filled with a mix of chopped pecans, maple syrup, cinnamon and other baking ingredients. A sprinkle of chocolate chips finishes the prep. 25 minutes later, the beautiful delights are ready to devour. Each piece of pie weighs in at just 90 calories. Get the full Maple Chocolate Pecan Pie recipe! >

12. Maple Fig Energy Bites >

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb

These little pop-in-your-mouth snacks are a quick and easy way to fill up on protein, fiber and healthy fats. And when you taste the sweet maple and fig flavors, you’ll be thrilled to know you can have two for 228 calories. To make them, just blend a package of Maple Brown Sugar Oatmeal, figs, walnuts and a little water until sticky, then roll. Get the full Maple Fig Energy Bites recipe! >

13. Maple Pecan Cream Cheese >

On Nutrisystem, Count As: 2 Extras

Three ingredients—cream cheese, maple syrup and chopped pecans—mix together to make a gourmet spread that’s inspired by autumn and designed to elevate the flavor of any bagel, toast or cracker. Get the full Maple Pecan Cream Cheese recipe! >

14. Maple Walnut Cookies >

On Nutrisystem, Count As: 1 SmartCarb, 1 Extra

There’s maple syrup in the cookie and ­­in the super-sweet glaze that goes on top. Rolled oats and wheat flour add fiber, chopped walnuts bring in protein, applesauce provides the moist, and cinnamon the extra flavor. It all works together to create one very rich, very tasty cookie for only 122 calories. Get the full Maple Walnut Cookies recipe! >

15. Maple Walnut Freezer Fudge >

On Nutrisystem, Count As: 3 Extras

This is one freezer fudge you are sure to melt over. To make it, all you need is maple syrup, maple extract, walnuts, coconut oil and stevia. The fudge turns a beautiful blonder color, just like the traditional maple walnut candy. But unlike old-fashioned fudge, each creamy square clocks in at only 109 calories. Get the full Maple Walnut Freezer Fudge recipe! >

The post 15 Maple Syrup Recipes to Try This Fall appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/maple-syrup-recipes/

This summer wasn’t just hot—by some measures, 2022’s sunniest months were the most scorching in history. But if you’ve been sweating through every shirt you own, take heart: Fall is finally here, and with it, crunching leaves, pumpkin spice everything, and—thankfully—cooler temperatures.

Take advantage of the reprieve from mind-melting heat—use this fall to get fit! With the kids back in school and the return to routine—getting up for the bus, packing lunches, and adhering to scheduled bedtimes—it’s the perfect time to establish and stick to your own healthy, get-moving routines. Follow these 7 tips to have your fittest fall ever.

1. Start the day with a crisp, morning walk.

Fall’s falling temps are the perfect reason to get outside. Taking a short morning walk of just 10 or 15 minutes won’t just burn calories and energize you for the day, though. It could also help control your appetite. In a study, scientists found that people who exercise have lower levels of a hormone called ghrelin, which makes you feel hungry. So taking a brisk walk at breakfast time could help you stave off cravings all day.

2. But before you walk, warm up your joints.

Being warmed up can result in fewer injuries and better workout performance—and make you better equipped to handle a potential slip on some leaves! Don’t think “stretching,” though: Warming up should literally warm your body and your joints up. Try this quick warmup before your walk. Try to go from one move to the next without resting, feeling your heart rate warming up. Do two total rounds of each move:

Warmup Move 1 – March in place:

Stand proud and tall! Bring your knees high! Do 10 marching steps with each leg.

Warmup Move 2 – Arm circles:

Start with small circles, and work your way up to big ones. Go forwards, then backwards. Bonus points if you can do your arm circles while marching in place.

Warmup Move 3 – Ankle circles:

Stand on one foot and circle your ankle five times in each direction. Then switch legs.

Warmup Move 4 – Give yourself some big hugs:

Spread your arms wide, then bring them around to wrap around your torso, giving yourself a big hug. Do 6-8 big hugs. Again, bonus points if you can march and hug at the same time.

3. Add some strength work to your walk.

You’re already exercising, so double up: When you’re out walking, pick a spot where there’s a bench and take a break from your walk for this simple, three-move strength session. Do each exercise for the prescribed number of repetitions, then move to the next exercise. Aim for 3-4 rounds of all the moves.

Exercise 1 – Front-foot elevated spilt squat:

Stand in front of the bench, and place your right foot up on the seat. Your left leg should be flat on the ground, and slightly behind you. Now flex both knees simultaneously to descend until your front knee forms a 90-degree angle. Press through your front foot to return to the starting position. Do 3-5 split squats this way, then switch legs and repeat.

Exercise 2 – Elevated pushup:

Place your hands on the seat of the bench and assume the classic push-up position: Arms perpendicular to your torso, your body forming a straight line from head to heels. Maintaining this rigid body line, bend your elbows to lower your chest towards the bench seat. To protect your shoulders from pain and injury, keep your elbows relatively tight to your sides rather than flaring them out at a 90-degree angle. Press back to start. Try for sets of five push-ups. Too hard? Use the back of the bench instead of the seat.

Exercise 3 – Explosive calf raise:

“Explosive” means “fast and powerful.” Hold onto the back of the bench for support and stand tall. Now, as quickly as you can, press through the balls of your feet to raise your heels and come up on your toes. Hold for a second, then slowly return to the ground. Repeat 6 times.

4. Don’t put away the sunscreen.

Summer’s over, but the sun is still there. And even though you might not get a sunburn, you can still be exposed to UVA and UVB rays that can cause skin damage and lead to skin cancer. If you’re headed out to enjoy the outdoors this fall, use the United States Environmental Protection Agency’s “UV Index Search” for your zip code before you lace up your shoes. If the index in your area is three or higher, put on some sunscreen before you start your outdoor workout.

5. Remember to stay hydrated!

Just because it’s not sweltering doesn’t mean you’re not sweating. Remembering to stay hydrated during autumn workouts is crucial, since you’re not as inclined to drink as you are when the sun’s beating down. If you start to become dehydrated during a long walk, run, or bike ride, you can suffer from cramps, increase your risk of injury, or just perceive the workout as harder than it is—which is unpleasant, and might make you more likely to quit.

How much should you drink, and how often? According to recommendations from the American Council on Exercise (ACE), you should aim to drink 17-20 ounces 2-3 hours before your workout, then 8 ounces of water 20-30 minutes before you exercise. During your exercise, drink 7-10 ounces every 10-20 minutes. 30 minutes post-workout, drink another 8 ounces, then drink 16-24 ounces of fluid for every pound of body weight lost during exercise.

6. Wear reflective clothing.

The days are getting shorter, meaning you could start or finish a longer walk or run when it’s tougher for you and drivers to see. Wear some light-colored, reflective clothing or shoes, and consider investing in a headlamp or small flashlight so you can be visible and finish your workout safely.

7. Combine an old habit with a new one.

As the kids head back to school, they establish new habits with their class schedules, new teachers, and new after-school activities. You can do the same: Use the “back to school” mindset to create and cement new routines of your own, so you won’t need willpower to get out and get moving—you’ll have made it a habit.

One great way to do this is called “habit stacking,” a practice where you pair a new habit that you want to establish right alongside one you’re already doing. So if you already brush your teeth every morning, and you want to do more leg-strengthening exercises each day, stack them together: After you brush your teeth, do 10 bodyweight squats. Or if you already do the laundry twice per week, add some leg exercise into that routine: Each time you put a new load in the washer, do five lunges on each leg.

*Speak to your healthcare provider before starting a new exercise routine.

The post 7 Fall Fitness Tips and Ideas appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/fall-fitness-tips-and-ideas/

You know to pass on a late-night latte if you have any intention of falling asleep at a reasonable time. You’re also pretty good about limiting yourself to one episode on Netflix, instead of binge-watching into the wee hours of the night. However, what you may not realize is that there are plenty of other sneaky habits in your nighttime routine that could be standing in the way of restful sleep.

A consistent sleep schedule and getting good sleep is important for lots of reasons: According to the Office of Disease Prevention and Health Promotion, it helps to keep your body healthy and mind refreshed. It improves mood, reduces stress and decreases your risk for health issues like diabetes and heart disease. Plus, it can even help you keep your weight loss on track. To get the most out of your shuteye, make sure you avoid these six sleep-sabotaging habits!

1. You Facebook before bed.

You intend a quick check but end up in a rabbit hole of posts and pictures. Not only will you lose much-needed sleep to endless scrolling but the mere act of tapping through your smartphone to scan social media or logging onto your laptop to send a late-night email keeps your brain on high alert and your body wide-awake. Plus, the light from the screen may also hinder the production of melatonin, a hormone that helps you get a more restful sleep. “Blue light can also reduce the amount of time you spend in slow-wave and rapid-eye movement (REM) sleep, two stages of the sleep cycle that are vital for cognitive functioning,” says the National Sleep Foundation.

Reduce your screen time by unplugging from all electronics at least an hour before bed—including the TV. According to the National Sleep Foundation, “The hour before bed should consist of relaxing activities that don’t involve devices with screens.

2. You skip your workout.

Regular physical activity not only helps you fall asleep more quickly but it also plunges you into deeper slumber for a longer period of time. According to Sleep.org, “People who get the recommended amount of exercise are 65 percent less likely to feel drowsy during the day. That may be because exercisers fall asleep faster, sleep longer, and have higher-quality shut-eye than non-exercisers.”

One very important caveat: don’t work up a sweat too close to bedtime. Intense exercise can raise your core body temperature and trigger the release of hormones that make it harder to unwind and drift off to dreamland, says The Better Sleep Council. Save the heavy-duty exercise for at least four hours before bed; closer to snooze-time, stick to yoga or stretching.

Boost weight loss and improve your slumber with this before-bed exercise routine! >

3. You eat dinner late.

Sometimes you can’t help it: a never-ending work meeting, unexpected traffic or extra innings at your kid’s baseball game may set your evening meal back. Eating a big dinner right before bed could leave you tossing and turning with indigestion and heartburn as your body works to digest your food—particularly if it’s heavy or spicy, says the National Sleep Foundation. Ideally, The Better Sleep Council recommends trying to eat two to three hours before you go bed. If unforeseen circumstances delay dinner, keep your last meal light.

4. You sleep in on weekends.

Grabbing extra ZZZ’s certainly seems like a smart idea. However, doing so may actually mess with your sleep cycle. Of all the advice you hear and read, the most important is to stick to a sleep schedule. That means going to bed the same time every night and getting up the same hour every morning—even on weekends. “Being consistent reinforces your body’s sleep-wake cycle,” says Mayo Clinic. So, how much sleep do you really need? The National Sleep Foundation recommends seven to nine hours each night for adults and seven to eight hours for older adults (65 or older).

5. You sip a nightcap with the evening news.

Alcohol may make you tired, but a glass or two of wine won’t help you sleep soundly. The effects of alcohol on sleep are well known. Research shows that drinking alcohol before bed keeps you from reaching the deep, restorative stages of sleep, says TheSleepDoctor.com. Instead, patterns will more closely resemble a resting state, resulting in waking up tired and bleary-eyed. TheSleepDoctor.com recommends avoiding alcohol within three hours of bedtime.

6. You lay awake in bed.

You fluff and re-fluff your pillow, adjust and readjust your blankets and get all kinds of frustrated. If this happens a lot, you may start to associate your bed with anxiety and not being asleep. “It helps to have a healthy mental connection between being in bed and actually being asleep.  For that reason, if after 20 minutes you haven’t gotten to sleep, get up and stretch, read, or do something else calming in low light before trying to fall asleep again.” says the National Sleep Foundation.

The post How to Get Better Sleep: 6 Habits That Are Disrupting Your Sleep Cycle appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/how-to-get-better-sleep/

Who says pancakes have to be off limits when you’re trying to lose weight? Fluffy, sweet and warm pancakes topped with maple syrup are a menu item that might seem like a no no for those trying to lose weight. But we have great news for fans of this classic comfort food: You don’t have to swear off pancakes! You just have to find healthy pancake recipes, make smart ingredient swaps and be mindful of your portions.

Many traditional flapjack recipes call for large amounts of all-purpose flour, sugar, milk and butter, which aren’t exactly conducive to weight loss. That’s why we gave pancakes a nutritional flip with lighter, healthier recipes that are delicious and easy to whip up, providing the perfect reason to jump right out of bed.

Healthy Hacks: If you love the flavor of maple syrup, try to find a low-calorie or sugar-free syrup instead! Butter lover? Use a zero-calorie butter spray for the buttery flavor your craving.

Here are the healthy pancake recipes you’ll skip “snooze” for:

1. Lemon Poppy Seed Pancakes >

Wake up with these cheery, lemony pancakes to brighten your morning and help to get you moving. Poppy seeds add a fun and fancy touch that will make you feel like you are dining at your favorite brunch spot!

2. Spinach Banana Pancakes >

Our lean, green spinach are packed nutritious and delicious, featuring fiber-rich ingredients like whole wheat flour, banana and fresh spinach. Get creative with the toppings! We love them with blueberries but other fruits, nuts or even Greek yogurt would be super tasty.

3. Mini Pancake Bites >

Take your pancakes with you on the go with these mini pancake bites! Made in a muffin tin, they are a creative take on a classic that allows you to bring your flapjacks on the road. Sprinkle them with blueberries, strawberries or chocolate chips for a unique taste in every bite.

4. Coconut Mango Pancakes >

Bring the taste of the tropics to your morning meal with a sweet, vegan pancake recipe that’s filled with the flavors of fresh mangoes and coconut milk. Topped with unsweetened shredded coconut, it’s the perfect plant-based pancake!

5. Pancake Breakfast Sandwich >

Turn your flapjacks into a hearty and healthy sandwich! Stuffed between two homemade pancakes is a delicious layer of cheese eggs. It’s another unique twist on your favorite breakfast flavors!

6. 3-Ingredient Banana Pancakes >

If you wake up in the morning thinking about pancakes but don’t want to go to too much fuss, keep this simple, yet mouthwatering, recipe on hand. Stir eggs, banana and cinnamon together for an easy, healthy batter that is ready to cook on a griddle in no time.

7. Easy Sweet Potato Pancakes >

Savor these delicious pancakes and enjoy the holiday feel of eating sweet potato pie all year. Made with nutritious sweet potatoes, egg whites, cinnamon and nutmeg, then served with sugar-free maple syrup, these indulgent-tasting pancakes are kind to your waistline and thoroughly enjoyable.

8. Red, White & Blueberry Pancakes >

Celebrate your independence from unhealthy breakfasts! Our protein-packed Red, White & Blueberry Pancakes feature Nutrisystem Vanilla Nutrisystem Shake. We top them with blueberries, strawberries and bananas for a patriotic pancake that’s filled with fresh flavor.

9. Mashed Potato Pancakes >

Nutrisystem’s Loaded Mashed Potatoes are the base of these savory and simple pancakes. Combined with egg whites, baby spinach, chives, garlic and black pepper, they’re perfect topped with low-fat sour cream or plain Greek yogurt.

10. Easy Oatmeal Pancakes >

Keep this staple pancake recipe on hand for mornings when you are seeking a little a.m. comfort food. Using a few basic ingredients, such as Nutrisystem’s Maple Brown Sugar Oatmeal, vanilla, baking soda, egg white and water, you can enjoy the coziness of fluffy pancakes and taste of warm, hearty oats in no time.

11. Irish “Potato” Pancakes >

Another unique potato pancake recipe that’s Nutrisystem-approved! Featuring vanilla, cinnamon, shredded coconut and topped with a cream cheese drizzle, the family will be asking for these perfect pancakes every morning.

Too busy to cook these healthy pancake recipes? We’ve got you covered with Nutrisystem’s own Homestyle Pancakes. They’re one of our customer’s favorite morning meals because they go heavy on flavor, not on guilt.

Do you have your own delicious pancake recipe that’s too good to share? Submit your creative creations on our Recipe Submission page! Your recipe could be featured right here on The Leaf Weight Loss Blog for others to enjoy. Click here to submit your recipes! >

The post National Pancake Day: 11 Healthy Pancake Recipes You’ll Skip “Snooze” For appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-pancake-recipes-youll-skip-snooze/