Weight Loss Recipes

Spring has sprung! As the weather warms up and plenty of fresh produce comes into season, you might be looking for some tasty new recipes to use up your farmers market finds. Celebrate the season with these 19 healthy spring salad recipes that are perfect for a light and fresh meal!

1. Spring Quinoa Salad with Basil Vinaigrette >

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

Grain salads are a great way to get more fiber into your diet while trying something different from traditional lettuce-based options. Quinoa also happens to be a complete protein. It’s one of the few plant foods that contains all essential amino acids. In this particular recipe, it’s mixed with feta crumbles, walnuts and parsley, then dressed with a homemade basil vinaigrette. Get the full recipe for our Spring Quinoa Salad with Basil Vinaigrette here! >

2. Simple Spring Green Pasta Salad >

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

This pasta salad uses whole wheat pasta as its base and is mixed with fresh green peas, asparagus tips and watercress, a leafy green known to be rich in vitamin C. The dressing is light and lemony made from lemon zest, olive oil and black pepper. It’s all topped off with some shaved parmesan for a salty, flavorful bite. Check out the full Simple Spring Green Pasta Salad recipe here! >

3. Asparagus Caprese Salad >

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

This fun recipe takes a classic twist on a traditional Caprese salad by mixing in some hearty asparagus, which helps to make it more filling as a meal. Asparagus also happens to provide a wide variety of antioxidant nutrients and serves as a good source of fiber. In addition to asparagus, this recipe features cherry tomatoes, red onion, fresh basil and mozzarella cheese, all dressed in a homemade vinaigrette. You can find the full Asparagus Caprese Salad recipe right here! >

4. Roasted Turnip Salad >

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

Turnips don’t always get the attention they deserve but these early spring root vegetables are packed in nutrients. They can actually be swapped with potatoes in a lot of recipes! But in this particular healthy spring salad recipe, we put them front and center as the base of a warm grain bowl that is also packed with leafy greens, creamy goat cheese and fiber-rich farro. All of these fresh ingredients are then dressed with lemon juice, olive oil and black pepper. Click here to score the full recipe for our Roasted Turnip Salad! >

5. Easy Radish Salad >

On Nutrisystem, Count As: 1 Vegetable (add 1 SmartCarb if you add a cup of watermelon)

Many people appreciate radishes for the zesty spice that they can add to a dish when eaten raw. In this particular spring salad recipe, they add some peppery flavor to some sliced cucumbers—both of which are then dressed in fresh lemon juice and topped with fresh dill. For a sweet and refreshing twist, we recommend mixing in some cubed watermelon. Get the full recipe for our Easy Radish Salad here! >

6. Grilled Asparagus Caesar Salad >

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

Caesar salads are a traditional favorite. In this spring salad recipe, we add a twist to a classic Caesar by making it with nutrient-rich asparagus instead of romaine. You’ll grill the asparagus until lightly charred and dress it in a Greek yogurt-based Caesar dressing. Of course, you’ll need the croutons and shredded parmesan cheese to top it all off in classic Caesar style. Check out the full Grilled Asparagus Caesar Salad recipe here! >

7. Strawberry Avocado Chicken Salad >

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

When it comes to springtime fresh produce, strawberries are plentiful! In this customer-submitted recipe, you’ll fix sliced ripe strawberries with other wholesome ingredients like avocados and fresh spinach. Some grilled chicken breast adds lean protein while mozzarella cheese adds more flavor. This salad pairs well with a drizzling of Raspberry vinaigrette dressing. You can find the full Strawberry Avocado Chicken Salad recipe right here! >

8. Easy Chickpea Salad >

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

This simple spring salad recipe makes it easy to fill up on fiber and fresh veggies. Simply mix a can of rinsed and drained chickpeas with some diced celery and chopped red onion and bell pepper. Then add a mayonnaise-based dressing with some mustard for a tangy kick. It’s a healthy side dish or make it even more of a main course by topping with a lean protein like grilled chicken. Click here to score the full recipe for our Easy Chickpea Salad! >

9. Arugula Beet Salad with Orange Slices >

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

In this salad recipe, some unexpected flavors come together in a delightful way. Sliced beets, cucumbers, red onions and orange are mixed with arugula and dressed in a zesty vinaigrette made from orange juice, red wine vinegar, olive oil, honey and a pinch of salt. We not only love the flavor combination but also the way this recipe packs in so much good nutrition. Get the full recipe for our Arugula Beet Salad here! >

10. Blueberry Quinoa Salad >

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

Fresh blueberries are a springtime favorite and full of amazing antioxidant power. They also happen to be the star of this recipe which also features an unexpected mix of ingredients like quinoa, corn, arugula and goat cheese. It’s all dressed in a lemon vinaigrette that helps to balance out the flavors. Check out the full Blueberry Quinoa Salad recipe here! >

11. Farro Roasted Vegetable Salad >

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

Roasting veggies helps to bring out their depth of flavor by releasing their natural sugars. While roasted veggies can certainly be enjoyed plain, serving them as a medley in salad form can make an enjoyable and filling meal. This spring salad features roasted carrots, brussels sprouts and beets mixed with kale and farro. It’s dressed in a zesty vinaigrette for a dish that is full of flavor. You can find the full Farro Roasted Vegetable Salad recipe right here! >

12. Beetroot and Quinoa Superfood Salad >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 2 Vegetables and 1 Extra

This healthy spring salad recipe brings together three superfood favorites: Beets, quinoa and kale. Mixed with some feta cheese crumbles and a lemony vinaigrette, it’s packed with flavor while also being incredibly healthy and filling. Satiety is important so that you aren’t tempted to snack later! Click here to score the full recipe for our Beetroot and Quinoa Superfood Salad! >

13. Strawberry Feta Spinach Salad >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 2 Vegetables and 1 Extra

If you’ve ever had a spinach and strawberry salad, you know that the flavor combination just works. Of course, from an aesthetic standpoint, the bright redness of strawberries with the dark green shade of leafy spinach is a beautiful combination. This salad also features crumbled feta and a simple balsamic vinaigrette. Add some nuts for some extra crunch. Get the full recipe for our Strawberry Feta Spinach Salad here! >

14. Mediterranean Panzanella Salad >

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

Traditional Panzanella is a Tuscan chopped salad using soaked bread. While white bread is frequently used, we’ve made our version with healthy whole wheat pita bread. It also features delicious vegetables like chopped cucumbers, cherry tomatoes and artichoke hearts. Some shredded rotisserie chicken adds lean protein and makes this dish even more filling. Plus, it’s all dressed in a delicious homemade vinaigrette. Check out the full Mediterranean Panzanella Salad recipe here! >

15. Balsamic Beet and Goat Cheese Salad >

On Nutrisystem, Count As: 1 PowerFuel, 2 Extras and 4 Vegetables

Beets, fresh arugula and goat cheese crumbles come together in this simple-but-delicious salad that is coated in a homemade balsamic vinaigrette. Beets boast all kinds of health benefits, including being high in fiber and helping to promote the growth of good bacteria in the gut. While that should make you feel good about this dish, it also tastes totally amazing, too. You can find the full Balsamic Beet and Goat Cheese Salad recipe right here! >

 16. Roasted Spiralized Carrots >

On Nutrisystem, Count As: 1 Vegetable and 3 Extras

Veggie spirals continue to add flavor and interest to all types of salads. In this recipe, roasted carrots are in the spotlight and mixed with roasted pumpkin seeds and dates. It’s then topped with goat cheese for a great low-carb alternative to a pasta dish. Click here to score the full recipe for our Roasted Spiralized Carrots! >

17. Hawaiian Honey Ham and Quinoa Salad >

On Nutrisystem, Count As: 2 PowerFuels, 1 SmartCarb and 3 Extras

This recipe makes a full meal with sliced ham paired with pineapple and a side of quinoa salad that also ties-in plenty of pineapple flavor. It’s filling and delicious and makes a great choice for family dinner night. Plus, it’s just 367 calories per serving. Get the full recipe for our Hawaiian Honey Ham and Quinoa Salad here! >

18. Asian Cashew and Farro Salad >

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

This healthy spring salad recipe combines fiber-rich farro with a whole bunch of veggies, cashews and edamame. It’s packed with flavor and hearty goodness. The Asian-inspired dressing features tangy soy sauce, rice vinegar, sesame oil, olive oil and garlic powder. It adds just the right amount of tang to this crunchy salad. Check out the full Asian Cashew and Farro Salad recipe here! >

19. Filling Fennel Salad with Apples and Celery >

On Nutrisystem, Count As: ¼ SmartCarb and ½ Vegetable

Fennel is a layered, bulbous vegetable that is packed with fiber. It is known for its mild licorice flavor and works well as the base of a salad. In this recipe, it pairs nicely with a sliced apple and celery—all drizzled in lemon juice, olive oil and some seasoning. A serving is just 78 calories, making it a nice side to any Nutrisystem meal. You can find the full Filling Fennel Salad recipe right here! >

Want to lose weight and get healthy this spring? Hit the reset button this season with Nutrisystem! Learn more about our easy and convenient meal plans >

The post 19 Healthy Spring Salad Recipes appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-spring-salad-recipes/

You may not have crossed the line between “creeping clutter” and “hoarding.” However, organization expert Peter Walsh cites an Ohio State University study in his recent book, Lose the Clutter, Lose the Weight. The study found that hoarders were three times as likely to be overweight as were their family members.

Hoarding is clutter to the nth degree. What the two have in common: Stress. Studies have found that clutter can lead to stress and stress to weight gain. The premise of Walsh’s book is, of course, that removing stressful clutter may be just the motivation you need to also drop some pounds. At the very least, you might be better able to lay your hands on your workout gear.

You can gauge how serious your clutter problem is by answering the 21 questions on the Institute for Challenging Disorganization’s “Are You Chronically Disorganized?” fact sheet.

Meanwhile, here are six spring cleaning strategies that may help you:

1. Make a Deal with Yourself

One bag a week. That’s all. Fill a trash bag with items from your home that you can donate or leave at the curb for the sanitation crew. It’s a small step, but it will add up to 52 bags a year.

2. Check Your Closet for Forgotten Clothes

That blouse you keep passing over, the pants that are too small or too big, the sweater the moths like better than you do. Keep only the clothes you like, that fit, and that you wear. Donate the rest or try selling them online!

3. Forget the Yard Sale

Be honest. If you know you’ll never get it organized, you’re just delaying the inevitable—and storing all those saleable items in your house instead of getting them out. You can try selling individual items online to speed up the process or pass them on to family members or a charity.

4. Rid Yourself of Temptations

Do you have an ice cream maker, deep fryer or bread machine stashed somewhere? Somewhere, someone who isn’t trying to lose weight and get healthy could use it. You don’t need it anymore. Especially with such amazing alternatives like Nutrisystem’s Chocolate Brownie Sundae or The Leaf’s recipe for Air Fryer Mozzarella Sticks.

5. Give Everything a “Toss By” Date

If you have a hard time giving anything up, pack it in a box and mark a date three months, six months or a year away. When it comes due, if you haven’t opened the box to take something out, dispose of it.

6. Drowning in Paper?

Buy a cork board or a roll of cork that you can cut to fit. Stick all the papers that are piling up on counters and other flat surfaces to the board. Once a week, clean off anything that’s out of date.

The post How to Spring Clean Your Way to Weight Loss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/6-spring-cleaning-to-dos-for-weight-loss/

Spring has sprung and if you’ve always suspected that weight loss is easier in warmer weather, you might be on to something. In a study of nearly 600 adults, published in the European Journal of Clinical Nutrition, daily calorie consumption was higher by almost 90 calories per day during the fall compared to the spring. These findings echo those from a 1991 University of Georgia study, which found that participants ate about 200 more calories per day in autumn.

According to the Institute of Medicine, researchers hypothesize that because bodily functions like digestion generate heat, the body must work extra hard in warm weather to cool down from these activities. In order to reduce the body’s workload, biological responses that suppress appetite are triggered in higher temps, causing us to consume fewer calories.

This is a nice little bonus if you’re considering kicking off your weight loss journey this season. Follow these five spring weight loss tips to ensure you maximize your weight loss results.

Here are five weight loss tips to get you ready for spring and summer weather:

Read on for all the details on spring weight loss:

1. Fill up on fresh, seasonal produce.

Diet study after diet study confirms it: Increased fruit and vegetable intake is associated with increased weight loss and fat loss success, according to the Journal of the American Dietetic Association. That’s because most of these foods are high in fiber yet low in calories and fat. This helps keep you feeling full despite their small caloric load. Plus, they’re perfect weight loss foods packed with nutrients your body needs to stay healthy and active.

While we love our fruits and veggies all year round, prepping can be a bit time consuming during the winter months. Much of the cold weather produce tastes best cooked and requires peeling, tossing, spicing and roasting. The great thing about spring produce is that much of it can be eaten as is, making it easier to find quick and delicious diet foods and snacks that are low in calories and chock-full of nutrition for weight loss.

Hit the local farmers market to snag some fresh produce for a big, colorful salad or stir fry, or chop up and portion out for individual snack servings. Slice up some cucumbers, carrots, celery and bell peppers to enjoy with hummus. Chop some apples and bananas to dip in a tablespoon of your favorite nut butter. We also love dunking fresh strawberries in yogurt.

And do yourself a favor: Leave your fresh finds out on the counter or front and center in your fridge. According to the peer-reviewed journal, Health Education & Behavior, the presence of fruit in plain sight was linked to lower Body Mass Index (BMI) in study participants.

While what’s in season will depend upon your location and climate, here’s a general list of spring produce, according to the United States Department of Agriculture (USDA):

Fruit:

• Apples
• Avocados
• Bananas
• Kiwifruit
• Lemons
• Limes
• Pineapples
• Strawberries

Vegetables:

• Asparagus
• Broccoli
• Cabbage
• Carrots
• Celery
• Kale
• Lettuce
• Mushrooms
• Onions
• Radishes
• Spinach

2. Take advantage of the spring temps.

Winter, with its frigid temps and long, dark days, doesn’t exactly lend itself to outdoor activities. When summer hits and the temps start to soar, getting outside can be a bit problematic as well.

Spring days contain beautiful sunshine and refreshing, light winds, making it the perfect time to get outside. Take advantage of the warmth and go for a long stroll at the local park or around your neighborhood. Get going on that garden or chase those cute kids (or grandkids!) around in a game of tag. Enjoy some fun, outdoor home workouts and keep yourself outside and moving in the beautiful weather. You’ll burn calories and soak up some of that much-needed vitamin D that’s been so hard to get all winter.

3. Step up your spring cleaning.

There’s a reason you’re exhausted after you clean the house. All that movement means you’re expending lots of energy and burning calories. That’s right, according to the Calorie Control Council, a 150-pound person can burn more than 130 calories doing the following cleaning tasks for an hour:

• Laundry/folding clothes
• Sweeping
• Vacuuming
• Washing the car

Looking to boost your burn? Tackle one of the to-dos below this spring. The same sized person can burn more than 270 calories doing an hour of any of them:

• Mopping/scrubbing floors
• Mowing the lawn
• Washing the windows

If you really want to set yourself up for weight loss success, make sure to give your fridge and pantry a deep clean, too. According to the peer-reviewed journal, Health Education & Behavior, leaving candy, cereal and soft drinks visible on kitchen counters is linked to weight gain. Study subjects were found to weigh as much as 30 pounds more than those who kept those foods out of their sight line. If that’s not motivation to chase away those dust bunnies and purge that pantry, we don’t know what is!

4. Give your wardrobe a refresh.

We all have them: Those extra baggy clothes we keep way in the back corner of our closet “just in case we need them some day.” However, holding on to clothes that are two sizes too big is telling yourself that there is a chance you will regain the weight you’re working so hard to lose. Why set yourself up for weight loss failure?

Take a few hours to do a full closet cleanout, removing any clothes you haven’t worn in the past year. Consider bagging them up and donating them—many organizations will send a driver to your house to pick up any gently used clothing you’d like to donate.

Once you’ve finished streamlining your closet, consider treating yourself to a new top or spring dress that makes you feel great no matter where you’re at in your weight loss journey. Springtime blooms in retail stores almost as much as it does in gardens. There’s nothing like a new piece of clothing in a bright spring color to motivate you to keep working toward your weight loss diet goal.

5. Hydrate, hydrate, hydrate.

Research suggests that drinking water before a meal may result in fewer calories consumed at that meal, says Medical News Today. This is great news considering that the warmer it gets outside, the more fluids we lose through our sweat. Perspiration typically leads to thirst and dehydration. Use this thirst to your weight loss advantage this spring. Load up on water a few minutes before you start eating and make sure to drink up throughout the day. If you need a flavor boost, try adding mint, a squeeze of lemon or even fresh cucumbers or berries to your water. On Nutrisystem, we recommend drinking at least 64 ounces of water each day.

Homemade smoothies are a delicious and healthy way to up your fluid intake. We like blending Nutrisystem Protein Shake mix with water or low-fat milk, frozen fruit and fresh greens for a deliciously creamy smoothie that quenches thirst while delivering lots of nutritional value.

Need some recipe inspiration to get you started? Check out the Smoothies & Drink section right here on The Leaf Weight Loss Blog for tons of healthy smoothie recipes our customers love.

Looking to try one of Nutrisystem’s proven weight loss programs? Check out our meal plans today! >

The post 5 Spring Weight Loss Tips Guaranteed to Work appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/spring-weight-loss-tips/

A good night’s sleep is just as important as a good diet and home exercise plan to help you lose weight. Many studies have found a link between lack of sleep and weight gain. One big reason: Your hormones—specifically the ones that regulate hunger. One study, for example, found that sleep-deprived people had higher levels of the appetite-boosting hormone ghrelin and lower levels of leptin, the hormone that tells you when you’re full. You know what happens when those two are out of balance.

Another reason: When you’re tired, your energy levels are likely to make the couch—and not the walking trail—look like the perfect place to be. In fact, a 2008 review study, published in the journal Obesity, found that sleep-deprived people spent more time watching TV than doing something active.

Most sleep experts recommend that you maintain a consistent sleep routine: Go to bed and get up at the same time every day, even on the weekends; exercise regularly; get a good dose of sunshine (to set your internal clock); keep it low-key before you hit the hay, and avoid foods and beverages that can interfere with your eight hours. Here are six foods you should never eat before bed:

1. Anything with Caffeine

You know tea and coffee have this pick-me-up ingredient that can keep you awake at night, but did you know that chocolate and colas do, too? There are a few more sources that might surprise you that should be avoided before bed. For example, some non-cola sodas also have caffeine. One citrus-flavored brand has 41 milligrams per serving—about half the caffeine in a cup of coffee. Energy bars and drinks often rely on caffeine for their boost. And watch out for ice cream and yogurt, particularly those with coffee, mocha or “java,” which is just another word for coffee.

2. Alcohol

A glass or two of wine may help you fall asleep, but it won’t be restful. According to the National Institute on Alcohol Abuse and Alcoholism, studies have consistently shown that having a drink or two within an hour of bedtime increases wakefulness during the second—and most important—half of the sleep cycle. You’re likely to wake up and not be able to get back to sleep readily, leaving you exhausted (and hungry) the next day. Although that glass might seem like a relaxing way to unwind, keep in mind why it should be avoided before bed.

3. Fatty Foods

There are three big reasons not to indulge in greasy burgers, fries, and full-fat ice cream during the day. You can guess the first—they’re unhealthy and fattening. But the other two relate to sleep. If you have acid reflux or even just suffer from occasional heartburn, fatty meals can wake you—painfully—many times a night. Fatty foods are harder to digest, so they’re in your digestive system longer, requiring more acid to break them down. Plus, they can contribute to weight gain by hurting your healthy diet and interfering with your sleep. Studies suggest that a high fat diet may decrease your sensitivity to orexin, a chemical that regulates the sleep-wake cycle. Rats on a high fat menu stopped responding effectively to orexin, decreased their physical activity, and gained weight. Add these foods to your list of things to avoid before bed for a better night’s rest.

4. Spicy Foods

Of course, we all know that spicy foods can lead to indigestion and that can keep us up at night. But that’s only one way that evening enchilada can interfere with our ZZZs. One small study found that a spicy meal (the researchers doused it with Tabasco sauce and mustard) kept their subjects up at night possibly because it increased their body temperatures. A night-time drop in body temperature is suspected to be an essential trigger for sleep.

5. Citrus Fruits

Not only does the acid in citrus trigger heartburn, aromatherapists use the essential oils of citrus fruits as an energizer—not something you want right before bed.

6. A Big Drink of Anything

Drinking even one glass of water before bed can get you up once—or more frequently—to urinate at night. But make sure you’re well hydrated during the day otherwise what might wake you up is a painful nighttime leg cramp, usually in the calf or feet, caused by dehydration. While hydration is beneficial, avoiding over drinking before bed can help ensure a better night’s sleep.

Looking for healthy late-night snack idea? Try this recipe for Late Night Chicken Taquitos! > Then check out these five things to do tonight to lose weight tomorrow and learn to sleep better tonight to lose weight tomorrow, two excellent articles to help you learn how to lose fat.

The post 6 Foods You Should Never Eat Before Bed appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/6-foods-you-should-never-eat-before-bed/