Weight Loss Recipes

Two in three Americans credit the past two years with teaching them how important their health really is.

That’s according to a poll of 2,000 U.S. adults aged 30 and above, where just as many said weight loss is a “top health goal” for them over the next year.

In fact, 71% believe the pandemic has taught them to be more observant of their health.

Since the onset of the pandemic in March 2020, 64% admitted their physical health was affected — half of all respondents said they’ve gained weight in the past two years. Of them, 52% gained between 9 and 20 pounds.

Commissioned by Nutrisystem and conducted by OnePoll, the study asked respondents how their health habits and goals today compare to a pre-pandemic world.

Prior to March 2020, common health concerns included weight loss (33%), weight gain (33%), stress or burnout (31%) and mental health (27%). Now, stress, burnout (33%) and weight gain (31%) still bother a similar percentage of respondents.

Regardless, seven in 10 agree that they’ve become more aware of how they treat their body since the pandemic began.

With a newfound understanding of their health, 64% are motivated to lose weight because they know it has an impact on their immunity.

About six in 10 (61%) also now realize that a healthy diet and lifestyle can better protect their long-term health.

Not only are respondents making positive changes for their health, they’re also keeping a positive attitude as 41% believe they can return to their pre-pandemic body.

“Taking care of ourselves, whether it be maintaining a healthy weight or losing weight, is so important to our overall health and the pandemic really brought this into focus,” says Courtney McCormick, corporate dietitian at Nutrisystem. “However, so many of us still struggle to take that step toward a healthier lifestyle because it feels hard and unattainable. But the truth is, it doesn’t have to be.”

More than half of all respondents (52%) said the pandemic has impacted their daily routine. Of those respondents, 58% admit their routine has been severely disrupted.

But change may be on the horizon, as 67% feel they’ll be able to return to their pre-pandemic routines in 2023.

Almost three in five (59%) believe it will be easier to maintain their health and fitness in the next year compared to this year. So it’s no surprise that 59% respondents are focused on returning to maintaining physical fitness and activity.

More than half (52%) of respondents believe things are stabilized to a point where they can get back into a healthy state, and that 2023 will be an improvement on the past two years when it comes to health.

Seventy percent feel they have a better opportunity to focus on their health in the coming year, and 42% plan on making health their top priority.

Other areas of focus include having a consistent eating schedule (55%) and spending less time indoors (45%).

“There is no one size fits all approach when it comes to health and wellness,” adds McCormick. “Our goal at Nutrisystem is to help individuals lose weight and feel their best — by giving them individualized and comprehensive programs that adapt throughout a person’s journey. When you are geared with the tools to succeed, living a healthier lifestyle is easily achievable.”

Survey methodology:

This random double-opt-in survey of 2,002 Americans aged 30+ was commissioned by Nutrisystem between September 16 and September 27, 2022. It was conducted by market research company OnePoll, whose team members are members of the Market Research Society and have corporate membership to the American Association for Public Opinion Research (AAPOR) and the European Society for Opinion and Marketing Research (ESOMAR).

The post Over 70% of Americans are More Conscious of Their Physical Health Post-Pandemic appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/americans-health-conscious-post-pandemic/

Non-starchy vegetables are the real heroes of weight loss. They fill you up with fiber, nourish you with essential vitamins and minerals, and don’t weigh you down with excess calories or fats. Eat four or more daily servings of non-starchy varieties—you actually can eat as much of them as you want—and they will give you a powerful boost on your weight loss journey.

We know that many people don’t love all kinds of vegetables. However, with so many flavors and textures to choose from, you are sure to find a few you do like. Consider these 10 options that work extra hard to help you reach your ideal weight.

Pro Tip: Check out the link below to learn more about non-starchy vegetables!:

1. Artichokes

Why: Artichokes are high in a specific type of fiber called inulin, which enhances the body’s ability to absorb calcium, a mineral that helps stoke your metabolism, according to a report in the British Journal of Nutrition.¹

Try: Quick-and-easy Artichoke Basil Hummus is perfect for dipping other non-starchy vegetables or Sweet Jalapeno Crisps. If you’ve never prepared artichokes, check our handy guide for simple instructions. You can also make enjoying this veggie easier with jarred or canned artichokes, which are perfect for chopping up and adding to salad and pasta.

2. Broccoli

Why: Broccoli is not only high in fiber and immune-boosting vitamin A, it has lots of sulforaphane, a compound that reduced appetite and weight gain in a laboratory study, published in the European Journal of Pharmacology.²

Try: Roasting broccoli tenderizes the crunchy stems and sweetens the flavor of the florets. Start your day with a serving of non-starchy vegetables with our favorite Broccoli and Cheddar Breakfast Muffins recipe.

3. Carrots

Why: Carrots are a favorite of many people who are not veggie-lovers and they’re especially helpful when you’re trying to shed excess pounds. That’s because when you eat carrots with a meal they significantly increase your satiety, or the feeling of having your appetite satisfied, according to a study in the British Journal of Nutrition.³

Try: When you’re craving a crunchy snack, raw carrots are a smart choice and they’re great for dipping in salsa, a Free food when you’re losing weight with Nutrisystem. Our Honey Balsamic Glazed Carrots take their natural sweetness up a notch.

4. Cauliflower

Why: Cauliflower may be plain in appearance and mild in flavor, yet it’s loaded with fiber and a serving has 100 percent of your Recommended Daily Allowance for immunity-boosting vitamin C. It’s also an especially good source of potassium, which helps your body regulate its sodium levels and is a “predictor of reduction in body mass index,” says a report in the journal Nutrients.⁴

Try: Cauliflower can be ground into high-fiber, low-calorie “grains” that are a healthy substitute for regular white rice. It also makes a perfectly chewy pizza crust. For a quick and satisfying snack, try our recipe for Air Fryer Cauliflower Tater Tots—they’re crispy on the outside and delightfully gooey on the inside.

5. Eggplant

Why: Eggplant’s weight loss superpowers come from the compounds that give them their bright purple color. These polyphenols help your body manage blood sugar, control your appetite and inhibit you from storing fat, according to another research report in Nutrients.⁵

Try: Choose small to medium size eggplant, which are more tender and less seedy than the big ones. Grill or roast thick slices of eggplant until crisp, then cover them with your favorite pizza toppings. If you love classic Italian food, try our recipe for 5-Ingredient Simple Eggplant Parmesan.

6. Hot Peppers

Why: Do you like to light up your taste buds with a little spice? Here’s good news for you: Capsaicin, the compound that causes your tongue to tingle when you eat jalapeños, cayenne and other hot peppers, has been shown to pump up your metabolism. It also may also help you activate your brown fat, which is associatiated with “protection against obesity and metabolic diseases,” says research published in the journal Bioscience Reports.⁶

Try: You can use fresh or dried hot peppers to heat up all kinds of dishes, from chili to spaghetti sauce to veggie omelets. For a Flex meal recipe with lots of protein, creamy cheese and a spark of spice, try our Jalapeño Cheese Stuffed Chicken.

Are you ruining your non-starchy vegetables with how you’re cooking them? Find out at the link below:

7. Mushrooms

Why: Every meal gets a little heartier with the addition of the meaty texture and savory flavor of mushrooms. Even better, “regular consumption of mushrooms is effective in the treatment of metabolic syndrome, including obesity,” according to an article in the journal Molecules.⁷

Try: Mushrooms come in many varieties, from delicate chanterelles to thick portabellas. Keep a bag of frozen mushrooms handy to add to soups, eggs and meat dishes. Any day is like a party when you make a batch of Simple Stuffed Mushrooms.

8. Onions

Why: Along with their zingy flavor, onions are rich in a compound called quercetin, which reduced the percentage of body fat in overweight and obese subjects in a study, reported in Nutrition Research and Practice.⁸

Try: Raw, grilled, or sautéed, onions boost the flavor of just about any type of food, from salads to sandwiches to pizza and turkey burgers. You can even enjoy crispy coated onion rings with our easy Air Fryer Onion Rings recipe–they’re oh-so satisfying and grease-free!

9. Spinach

Why: Like most leafy greens, spinach is among the most nutrient-dense foods. It’s also a good vegetable source of essential minerals such as iron and calcium that help to regulate your metabolism. An interesting study, published in the Journal of the American College of Nutrition, found that after consuming spinach the test subjects felt less hungry and experienced no “longing for food” for more than two hours compared to the control group who didn’t have spinach.⁹

Try: Raw spinach can be a tender salad green. It also blends so well in smoothies, you won’t even know it’s there. Our recipe for Creamy Spinach Stuffed Chicken treats you to belly-filling protein and the goodness of melted pepper jack cheese.

Get creative with your non-starchy vegetables! Check out the link below for some tips and tricks:

10. Tomatoes

Why: Eating tomatoes reduces the risk of metabolic syndrome, which includes obesity and diabetes, according to a report in Advances in Nutrition. The researchers found that lycopene, the compound that gives tomatoes their bright color, plays a key role in protecting against these conditions.¹⁰

Try: Raw and cooked tomatoes are rich in lycopene. Slices of raw tomatoes add a tangy flavor to sandwiches and wraps and keep every bite moist. The Nutrisystem menu offers so many choices that are loaded with the flavor of tomatoes, from our new Mediterranean Flatbread to the ever-popular Lasagna with Meat Sauce.

Sources:

1. https://pubmed.ncbi.nlm.nih.gov/12088518/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110095/
3. https://pubmed.ncbi.nlm.nih.gov/16925866/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627830/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728631/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6278646/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819128/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600649/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6370260/

The post 10 Best Non-Starchy Vegetables That Make Weight Loss Easier appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/best-non-starchy-vegetables-for-weight-loss/

Halloween doesn’t have to be all about candy. In fact, if you’re trying to slim down, it shouldn’t be about candy at all. This year, let it be about family fun. Here are eight healthy Halloween ideas to boost the holiday fun factor, most of which have zero calories!

1. Up your jack-o’-lantern game.

While triangle eyes and nose and fanged grin are the classic pumpkin carving go-to, keep your hands a little busier this year (and less likely to dip into the candy) with something a little more, well, spooktacular. Head to the internet to get some fun pumpkin carving Halloween ideas. Buy or download free pumpkin stencils that will make your jack-o’-lanterns the talk of the neighborhood. You’ll be surprised how easy it is to create a spooky zombie face, a witch on a broomstick, a hooting owl or a Day of the Dead Mexican skull, even if you have zero artistic talent. Invest in a pumpkin carving kit that contains tools to make it easier. It’s so satisfying and fun, you may not stop!

2. Make a scary entrance.

There are some easy peasy ways to decorate your front porch or walkway to make Halloween an extra supernatural experience for trick-or-treaters. If you have a cast iron Dutch oven, add some dry ice to water which will turn it into a bubbling cauldron. Invest in some fake spider webs and spiders to cover shrubs or trees to greet visitors as they walk up to your door. You can even make spiders out of black balloons—small one for the head, larger one for the body, tied together, with black pipe cleaners for legs. Dangle them from your porch. Use a couple of bales of hay as an outdoor table if you want your trick or treaters to serve themselves. Use faux spider webbing as your “tablecloth,” and group your pumpkins, carved and otherwise, around the base. Don’t forget a few white plastic bag “ghosts” for good measure.

3. Plan a bonfire.

With the arrival of chilly fall air, now may be the perfect time to invest in a little backyard firepit to cozy up next to on weekend evenings. You, your family and friends can gather to roast marshmallows (less than 100 calories for four regular sized marshmallows!) and tell your best scary ghost stories. It could become a family or neighborhood tradition.

4. Bob for apples.

This used to be the funniest party game before designers Chuck Foley and Neil Rabens invented Twister. Contestants would kneel in front of a large container of water filled with floating apples. The object of the game? Grab an apple . . . with your teeth! Try to do it without laughing (not possible) or getting wet (sooo not possible). Given the pandemic, it’s probably not appropriate for a general Halloween party, but it can be a hilarious family activity for those in your household. Don’t forget to eat the apples!

5. Talk to the hands.

A great (and delicious) activity to do with kids is to make spooky Halloween Popcorn Hands. All you need are four cups of air-popped or light popcorn, three disposable gloves (food contact gloves which contain no powder and are Latex free) and 15 candy corn pieces. Drop the candy corn into each finger of the gloves (yep, those are finger nails). Then stuff the popcorn into each finger and also fill up the glove. Tie the end of the gloves. These decorative treats count as two Extras on the Nutrisystem plan.

6. Make some diet-friendly chocolate apples.

Everyone in the family will love these sweet treats. You’ll love the fact that you can easily make them Nutrisystem-friendly! Prepare chocolate caramel apples for the fam with our lightened-up recipe right here! >

7. Plan a scary movie night.

If you have an all-adult household, you can have a movie night and hold a “Halloween” marathon—the movie series, “Halloween” that is. Other top horror flicks according to Rotten Tomatoes, the movie rating site, include “A Nightmare on Elm Street,” “The Ring,” “Candyman,” “Scream” and “House on Haunted Hill.” If you like a little humor with your scary, consider “Shaun of the Dead,” “Black Sheep” or “Tremors.” Some class acting? “Rosemary’s Baby” and “The Shining” are standouts. Anything Stephen King. Kiddies on board? Think about “Frankenweenie,” “The Little Vampire,” “The Addams Family,” “The House with a Clock in Its Walls” or “Coraline.” The whole family will enjoy “Beetlejuice.”

8. Go on a hay ride.

Many farms and nature centers have Halloween hayrides. Some are “haunted” by human and animatronic ghosts and zombies for those who love a good fright. Others are mellow and simply take you for a ride through the fields balanced on a hay bale. Some farms also have corn mazes that can keep you twisting and turning for close to an hour, plus farm animals to pet, pumpkins to pick and apple cider to drink. You can even take a trip to a local sunflower field for plenty of photo ops!

Looking for more healthy and fun ideas to celebrate Halloween? Click the link below!:

The post 8 Fun and Healthy Ideas to Celebrate Halloween Season appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/fun-and-healthy-halloween-ideas/

Pumpkin spice, sweet caramel, crisp apples and maple syrup—all the flavors of fall you crave, for far fewer calories. We’ve rounded up our favorite autumn-themed snack recipes that will fit easily into your Nutrisystem weight loss plan.

Enjoy these 12 fall snack recipes under 200 calories:

1. Pumpkin Spice Bars >

Calories per serving: 52
On Nutrisystem, Count As: 2 Extras

Pumpkin puree plus a few sprinkles of spice transform a traditional crisped rice recipe into a diet-approved fall treat. These sticky bars are lower in calories, higher in fiber, super simple to make and even more delicious to eat. Click here for the recipe! >

2. Morning Coffee Cacao Power Smoothie >

Calories per serving: 199
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 1 Extra and 1/2 Vegetable

This is not your standard smoothie. There’s coffee, almond milk and banana, which you might expect in a morning drink. But there’s also cacao powder, frozen cauliflower and a little whey protein blended in for an extra boost of nutrition and flavor. Top this satisfying smoothie with cacao nibs and sip to start your day off right. Click here for the recipe! >

3. Pumpkin Icebox Cake >

Calories per serving: 127
On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

No complicated baking skills—or even baking—needed here. This creamy icebox cake is made with layers of pumpkin and maple-flavored mousse, separated by crushed graham crackers and topped with chopped walnuts. Pop the pan in the freezer for a few hours (or overnight) and enjoy a cool slice as healthy, sweet snack. Click here for the recipe! >

4. Chocolate Caramel Apples >

Calories per serving: 94
On Nutrisystem, Count As: 1/2 SmartCarb and 2 Extras

Yes, you’re reading that right; you can have both chocolate and caramel drizzle with your favorite fall fruit. But that’s not all! Before the gooey sweetness hardens, top the apple with crushed peanuts for a crunchy pop of protein—all under 100 calories! Click here for the recipe! >

5. Mini Pumpkin Cheesecake Bites >

Calories per serving: 64
On Nutrisystem, Count As: 2 Extras

Have your cheesecake and eat it too, with one of our favorite Nutrisystem-approved snack recipes. And it doesn’t take much to make: crushed gingersnap cookies provide the yummy base, while a blend of cream cheese, Greek yogurt, pumpkin puree, vanilla extract, sea salt, stevia and spices create the creamy topper in each decadent bite. The toughest part? Waiting for the bites to bake and cool before indulging. Click here for the recipe! >

6. Cake Batter Rice Krispies >

Calories per serving: 68
On Nutrisystem, Count As: 2 Extras

You can’t help but sneak in a lick of the spoon or spatula when you’re making a cake. But then you feel bad about the extra sugar and fat. And what if those raw ingredients really do make you sick? This recipe gives you that same cake batter flavor you love in a crispy treat. A mixture of brown rice syrup, cashew butter and vanilla whey protein powder brings the sweetness, while rice cereal provides the crisp. Enjoy cake batter without the guilt. Click here for the recipe! >

7. Pumpkin Pie Applesauce >

Calories per serving: 99
On Nutrisystem, Count As: 1 SmartCarb

We give this snack-time standard an autumn twist. Cook slices of apples, cinnamon, nutmeg, cloves and vanilla with pumpkin pie filling on the stovetop or in a crockpot. Let the heat work its magic and you’ll get a chunky, hearty, applesauce with the flavors of fall. Enjoy it on its own or as a flavorful side to your family meal. Click here for the recipe! >

8. Monster Protein Cookie Dough >

Calories per serving: 196
On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb and 1 Extra

It looks like cookie dough. It smells like cookie dough. It even tastes like cookie dough. It’s got chocolate chips in it, like a good cookie dough should. However, this healthy snack replaces sugar and fat and with fiber-rich chickpeas, protein-packed nut butter, applesauce and our delicious vanilla Nutrisystem shake for a much healthier version of edible “dough.” Click here for the recipe! >

9. Pumpkin Spice Smoothie >

Calories per serving: 195
On Nutrisystem, Count As: 1 PowerFuel and 1 SmartCarb

A blender. That’s all you need to whip up this slurp-worthy smoothie. It’s packed with the pumpkin flavor you love, without all the added sugar from store-bought concoctions. Just toss in banana, a little milk and Greek yogurt, some maple syrup, vanilla extract and pumpkin puree and spice. Hit blend and you’ve got a creamy drink that offers a sweet boost any time of day. Click here for the recipe! >

10. Chocolate Peanut Butter Protein Bombs >

Calories per serving: 131
On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

Any treat that has “chocolate”, “peanut butter” and “bomb” in the name deserves a spot on your dessert menu. Heck, stick it in your rotation of snacks, too! Easy snack recipes that only require three ingredients are essential for your weight loss program. Just mix the ingredients until smooth, roll into balls and pop two in your mouth per serving. Click here for the recipe! >

11. Pumpkin Spice Mug Cake >

Calories per serving: 130
On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Easily make a homemade cake in your favorite mug with this Pumpkin Spice Mug Cake recipe. After a little over a minute in the microwave, you’ll be grabbing a spoon and cozying up to your personal pumpkin-flavored treat. Best of all, it fits into your Nutrisystem meal plan so that you can enjoy it free of guilt. Click here for the recipe! >

12. Pumpkin Spice Cookies >

Calories per serving: 76
On Nutrisystem, Count As: 2 Extras

These cookies will taste like you’re cheating, with pumpkin spice, hints of maple syrup, sweet vanilla and a cinnamon sugar coating. But at only 76 calories per cookie, you’re so not. Make a batch to share with your family or bring to your next get-together. Click here for the recipe! >

The post 12 Fall Snack Recipes Under 200 Calories appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/snack-recipes-under-200-calories/