Weight Loss Recipes

When the days are long and hot, you don’t want to spend hours cooking in a hot kitchen every day. The key to eating well while keeping cool is preparing meals and ingredients in advance so you can use them when you’re ready. To help you get started, we’ve put together this list of our favorite warm weather meal prep tips for summer.

1. Pre-Cut Veggies

To lose weight and stay healthy, Nutrisystem recommends eating at least four servings of non-starchy vegetables each day. In summer, when so many kinds of produce are at their peak of freshness, raw vegetables with dip make an ideal snack or side dish.

Cut up cucumbers, carrots, celery and other veggie favorites, then portion them out into individual servings using plastic bags or containers. Then you can just grab them when hunger strikes!

Many supermarkets now sell carrots and celery sticks already washed and cut, making your meal prep even easier. Pair them with a homemade dip made with Greek yogurt as the base instead of sour cream. We love it in our Cucumber Dill Dip recipe, which is creamy, flavorful and so simple to make. Whip up a few servings and keep the extras in the refrigerator in single-serving containers.

2. Canned Proteins

Chicken breast, tuna and salmon are all packed with protein and low in saturated fats. You can include any of them in your warm weather meals without turning on your oven. Just stock up on canned versions that are already cooked, so you can just open them and add them to your other ingredients. Be sure to get versions that are packed in water, not oil.

Keep things cool with our simple recipe for Easy Spicy Tuna Salad. If you feel like cooking, try to make Easy Fried Tuna Patties, which turns ordinary canned tuna fish into light and crispy “cakes” you can eat on a salad or sandwich. The recipe makes six patties, so you can make it once and have a week’s worth of proteins ready to go.

3. Grill Outside

Making food outside on the grill keeps your kitchen cool in summer. Even better, cooking over an open flame is an easy way to add flavor to your meals without loading on excess calories.

When you have the grill fired up to make dinner, add a few more chicken breasts, salmon filets or shrimp to the grate. You can store the extra grilled protein in your refrigerator to take out whenever you need a quick meal in the next week.

You get a full and satisfying dinner, complete with a SmartCarb, a PowerFuel, and a serving of vegetables with this zesty flavored Southwest Grilled Chicken Salad recipe.

4.  Grain Bowls and Salads

Brown rice, quinoa and other whole grains are SmartCarbs that are high in fiber, so you feel full long after eating them. They make a hearty foundation you can pair with other fresh ingredients in cold salads and bowls.

Cook up several servings at a time to use in different meals. You can enjoy Quinoa Cucumber Salad as the main course of your lunch or as a side dish at dinner.

5. Boil-Free Veggie Noodles

Cooking pasta takes pots of boiling water that will steam up your kitchen. Instead, make your summer pasta meals with zoodles, zucchini that has been put through a spiralizer and cut into long, spaghetti-like strands. When raw, it has an al dente texture and mild flavor that makes it perfect for mixing with your favorite sauce or other ingredients. Even better, the zoodles are a vegetable that you can eat in unlimited amounts.

You can make zoodles yourself with a spiralizer or purchase containers ready to eat in the produce section of your supermarket. Buy extra because zoodles remain fresh in the refrigerator for about five days and they fit into lots of tasty meals.

Our recipe for Zucchini Noodles with Roasted Vegetables and Pesto features summer’s best flavors, including tomatoes and basil.

6. Chilled Soups

We often turn to soup to warm us in the frigid season, but it also can keep us cool on hot days. Chilled soups are easy to whip up in a blender and you can make a pitcher-full to enjoy for a week. No standing over a hot stove and stirring required.

The flavor options range from spicy tomato gazpacho to savory vichyssoise made with potatoes and leeks to sweet corn and coconut milk soup. Our Creamy Green Gazpacho and Grilled Shrimp recipe pairs the thick and rich soup with high-protein seafood made on the grill outside. Be sure to also try our recipes for Tropical Gazpacho and Spicy Melon Gazpacho with Shrimp.

7. Overnight Oats

Oatmeal is a healthy and filling hot breakfast in winter. You can get all the nutritional benefits of oatmeal and keep cool by making overnight oats. All you do is soak oatmeal in dairy milk, almond milk or Greek yogurt while you sleep, and they’re tender and ready to eat when you wake up. You get the texture of classic oatmeal but with no cooking.

Overnight oats also offer you lots of opportunities to add flavor to your breakfast with fresh fruit, nuts and spices like cinnamon and ginger. Breakfast tastes like dessert when you make this Blueberry Peach Pie Protein Overnight Oats recipe.

8. Icebox Cakes and Other No-Bake Desserts

Baking is no fun on a sweltering day, but you can still make a deliciously sweet cake for a party or just for your family. Icebox cakes are made by layering graham crackers with whipped cream and other ingredients, such as thin slices of fruit. Then it all goes in the refrigerator to set. As it chills, the cream and fruit soften the crackers, so they become tender and flaky like thin layers of cake.

The whole family will clamor for a serving of S’mores Icebox Cake, a satisfying version of the classic campfire treat. If you’re looking for more treats that will keep you cool this summer, check out the many other no-bake dessert recipes here on the Leaf.

9. Pre-Made Meals and No-Cook Options

The healthiest meals for you in summer might also be the quickest and coolest to make. The Nutrisystem menu is filled with so many enticing options that take no cooking or just need to be heated in a microwave.

You can choose from a wide range of breakfast, lunch, dinner and snack items. Fill your pantry and freezer with your favorites so you’ll never feel too overheated to enjoy a satisfying meal.

Our Asian-Style Salmon with Pasta is a light dinner for a hot evening that will fuel you up with 31 grams of protein. You get a complete, balanced meal and it warms up in your microwave in less than 20 minutes. Finish your day with a cool Vanilla Ice Cream Sandwich or Chocolate Brownie Sundae.

10. Fresh and Frozen Fruit

When you’re craving a sweet treat in a pinch, fresh or frozen fruit is a savior. Of course, fresh fruit is delicious all on its own. Slice up fresh apples or peaches, or munch on a bowl of fresh grapes or berries.

Frozen fruit can easily be transformed into a frozen dessert like nice cream or sorbet! Try our recipes for Vegan Banana Nice Cream or 4-Ingredient Raspberry Sorbet!

Explore the various Nutrisystem meal plans, or stock up on individual meals a la carte right here! >

The post 10 Warm Weather Meal Prep Tips for Surviving Summer appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/summer-meal-prep-tips/

Have you ever wondered why some individuals find it easier to maintain good health and weight than others? Although genetics and lifestyle habits are major contributing factors, studies suggest that gut health may also play a significant role.

Your gut microbiome, the complex community of microorganisms that reside in your digestive tract, has been linked to various aspects of health, such as metabolism, blood sugar control and appetite regulation. Including foods that promote a healthy gut microbiome – like prebiotic foods – is one way to improve your overall well-being and support your weight management journey.

Read on to discover the power of prebiotics and how to incorporate the best prebiotic foods into your diet to support your health goals.

What Are Prebiotics?

Prebiotics are special nutrients – usually fiber – in the foods you eat that stimulate the growth of healthy microbes in your gut.

These microbes include bacteria, yeast and fungi that are collectively called your gut microbiome. Every individual has a distinctive blend of microbes, which is influenced by factors such as diet, environment and medication use.

Previously, scientists believed these microbes were just hanging along for the ride in our digestive system. However, recent research shows these tiny organisms influence your body chemistry in positive and negative ways.

For example, a gut microbiome full of diverse beneficial bacteria supports digestive, immune, cognitive and metabolic health. Conversely, a gut microbiome overrun by harmful bacteria promotes inflammation and disease.

Prebiotic foods ensure beneficial bacteria thrive and multiply, cultivating a healthy mix of microbes in your gut. This improves your health and may even help you manage your weight.

Types of Prebiotics

Prebiotics are primarily found in fiber-rich plant foods like fruits, vegetables, grains, seeds, nuts, beans and legumes. However, certain antioxidants – including those found in blueberries and dark chocolate – also act as prebiotics.

On food labels, you’ll find prebiotics listed as:

• Inulin
• Fructooligosaccharides (FOS)
• Galactooligosaccharides (GOS)
• Resistant Starch/Dextrin
• Guar Gum
• Chicory root fiber

Probiotics vs. Prebiotics

What’s the difference between prebiotics and probiotics, and do you need both? While these terms may sound alike, they serve distinct yet equally essential functions in enhancing gut health.

Probiotics are foods or supplements that contain live, healthy bacterial strains. Think: fermented foods and yogurt. Eating probiotic foods helps populate your gut with beneficial microbes.

Prebiotics are nutrients in your food that energize beneficial bacteria once they’re in your gut, helping them multiply and thrive. As these friendly bacteria grow, they crowd out harmful organisms, improving your overall digestive health.

You need both prebiotics and probiotics to support optimal gut health.

How Prebiotics Support Gut Health For Weight Loss

The microbes in your gut influence nutrient absorption, fat metabolism, hormone signaling and energy expenditure, all of which can impact your weight. In fact, research shows:

• Individuals who carry more weight tend to have less diversity in their gut microbiomes.
• Higher levels of certain beneficial bacteria may protect against long-term weight gain and promote weight loss.

The good news is that your diet heavily influences the makeup of your gut microbiome. Research has shown increasing your intake of prebiotic foods can help good bacteria flourish and support weight management by:

• Enhancing the production of appetite-suppressing hormones.
• Producing short-chain fatty acids which protect against insulin resistance.
• Reducing leptin resistance associated with obesity.
• Reducing markers of chronic inflammation that are thought to be a root cause of various metabolic diseases.

How Much Prebiotics Do You Need?

While there is no universal guideline for prebiotic consumption, experts recommend consuming three to five grams of prebiotics daily to boost gut health. Most people can achieve this by meeting the recommended daily intake of total fiber, which is between 25 to 38 grams. However, certain foods may get you there faster.

Best Prebiotics Foods To Include In Your Diet

Many plant-based foods high in fiber, such as whole grains, fruits and vegetables, are excellent sources of prebiotics. The best part is that prebiotics in these foods are highly resilient and can withstand most cooking processes, giving you plenty of options for enjoying them.

However, if you’re looking to maximize your prebiotics intake to take advantage of their many health benefits, consider incorporating these top five prebiotic foods into your diet.

1. Dandelion Greens

The green leafy parts of the dandelion plant are not only edible, but also rich in prebiotic fiber. One cup contains around two grams of fiber, a significant portion of which is the prebiotic inulin.

Inulin has been shown to promote the growth of a healthy microbiome and may aid in weight loss by reducing appetite and improving blood sugar control. You can enjoy the benefits of dandelion greens by mixing them raw into a salad or sautéing them as a side dish.

2. Jerusalem Artichoke

Jerusalem artichokes are root vegetables, like potatoes and carrots. Like dandelion greens, these veggies are high in inulin and other fibers that help keep your digestive system regular and support a healthy gut microbiome. You can enjoy them cubed and roasted or boiled and mashed.

3. Onions

Onions are a tasty and versatile vegetable linked to various health benefits. They’re also rich in prebiotics, inulin and FOS. FOS helps beneficial gut microbes thrive and can help manage high cholesterol while boosting the immune system.

Try including more onions in your meals by:

• Adding raw onions to your salads for a crunchy and flavorful twist.
• Caramelizing sliced onions to add a sweet and savory flavor to your pizza, sandwiches or pasta dishes.
• Loading up your shish kabobs and fajitas with extra servings of onions to add some depth to the flavors.

4. Garlic

Garlic is more than just a flavorful ingredient; it’s a nutritional powerhouse! This versatile food has been shown to reduce inflammation and support metabolic and heart health. It also contains prebiotic fibers like inulin and FOS that support the growth of beneficial gut bacteria while shielding you from harmful bacterial strains.

Whether you enjoy it roasted and spread on whole grain bread or mixed into pasta, soups and sauces, garlic is an easy and delicious way to boost your overall health.

5. Banana

Boosting your gut health can be as easy as grabbing a banana on your way out the door. Most of the carbohydrates found in bananas are resistant starch, a type of prebiotic fiber that survives digestion and supports the growth of good bacteria in your gut. Not only does this aid digestion, but studies suggest that resistant starch can impact insulin response, fat storage and appetite-regulating hormones.

Putting it All Together for Weight Loss Success

Incorporating prebiotic fiber-rich foods into your diet is a smart move for healthy weight loss. But if you’re looking for a simple, stress-free way to include them in a well-rounded weight management plan, Nutrisystem has got you covered.

With Nutrisystem, you’ll get a comprehensive, easy-to-follow plan that meets daily fiber intake recommendations while balancing calories and macronutrients. And the best part? Many of their foods contain higher doses of fiber, including inulin, than typical store-bought products.

You won’t have to worry about label-reading or fiber counting – just choose the foods you like and follow the plan. It’s a hassle-free way to achieve your weight loss goals and improve your gut health at the same time.

References

• International Scientific Association for Probiotics and Prebiotics. Prebiotics Infographic. ISAPP. Updated January 2019. Accessed April 24. 2023. https://isappscience.org/wp-content/uploads/2019/04/Prebiotics_Infographic_rev1029.pdf
• Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR. Gut Microbiome: Profound Implications for Diet and Disease. Nutrients. 2019;11(7):1613. Published 2019 Jul 16. doi:10.3390/nu11071613
• Aoun A, Darwish F, Hamod N. The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss. Prev Nutr Food Sci. 2020;25(2):113-123. doi:10.3746/pnf.2020.25.2.113
• McLoughlin RF, Berthon BS, Jensen ME, Baines KJ, Wood LG. Short-chain fatty acids, prebiotics, synbiotics, and systemic inflammation: a systematic review and meta-analysis. Am J Clin Nutr. 2017;106(3):930-945. doi:10.3945/ajcn.117.156265
• International Scientific Association for Probiotics and Prebiotics. Prebiotics. ISAPP. Accessed April 24. 2023. https://isappscience.org/for-scientists/resources/prebiotics/
• Li L, Li P, Xu L. Assessing the effects of inulin-type fructan intake on body weight, blood glucose, and lipid profile: A systematic review and meta-analysis of randomized controlled trials. Food Sci Nutr. 2021;9(8):4598-4616. Published 2021 Jun 21. doi:10.1002/fsn3.2403
• Sawicka B, Skiba D, Pszczółkowski P, Aslan I, Sharifi-Rad J, Krochmal-Marczak B. Jerusalem artichoke (Helianthus tuberosus L.) as a medicinal plant and its natural products. Cell Mol Biol (Noisy-le-grand). 2020;66(4):160-177. Published 2020 Jun 25.
• Sabater-Molina M, Larqué E, Torrella F, Zamora S. Dietary fructooligosaccharides and potential benefits on health. J Physiol Biochem. 2009;65(3):315-328. doi:10.1007/BF0318058
• Ansary J, Forbes-Hernández TY, Gil E, et al. Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants (Basel). 2020;9(7):619. Published 2020 Jul 15. doi:10.3390/antiox9070619
• Birt DF, Boylston T, Hendrich S, et al. Resistant starch: promise for improving human health. Adv Nutr. 2013;4(6):587-601. Published 2013 Nov 6. doi:10.3945/an.113.004325

The post The Best Prebiotic Foods to Include in Your Diet, According to a Dietitian appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/best-prebiotic-foods/

Shrimp are America’s most popular seafood and for good reason. The shellfish are tender, juicy and mild tasting. They’re easy to cook in minutes and you can enjoy them chilled or warm in many healthy shrimp recipes.

Shrimp also are a smart choice when you’re trying to shed excess weight. A three-ounce serving of shrimp has only 84 calories and less than a gram of total fat, but it fuels you up with 20 grams of protein. It’s considered a PowerFuel on the Nutrisystem weight loss plan.

Whether you desperately seek a satisfying dinner or just love seafood, healthy shrimp recipes are where it’s at. Besides being the most cost-effective way to get your fishy fix, there are so many reasons to love shrimp.

Shrimp are exceptionally versatile, fitting into all kinds of cuisines including Mexican, Asian and Italian. To help you find fresh ways to include shrimp in your diet, we’ve compiled this list of our favorite healthy shrimp recipes.

1. Shrimp Tacos with Avocado Lime Yogurt Sauce >

Give taco night a fresh twist with this Shrimp Tacos with Avocado Lime Yogurt Sauce recipe! Start by soaking succulent shrimp in a marinade spiced to your taste. Put them in soft corn tortillas, then add a crunchy blend of shredded carrots and cabbage. Top it all with the creamy sauce made with avocado, garlic, jalapeno peppers and Greek yogurt.

2. Cajun Sheet Pan Shrimp Boil >

This flavorful Cajun Sheet Pan Shrimp Boil recipe makes a fun meal for a party but it’s so quick and easy to prepare you can serve it on any weekday night. All you do is put shrimp, little potatoes, corn, and bell peppers on a sheet pan, drizzle it with seasoned butter, and bake for about 15 minutes.

3. Shrimp and Spinach Lasagna Rolls >

With this Shrimp and Spinach Lasagna Rolls recipe, you can enjoy the many layers of lasagna and stay on track to your weight-loss goal. You get lots of real ricotta and mozzarella cheese along with the shrimp, and the rolls come out pre-portioned, so you know just how much to eat.

4. Air Fryer Butterfly Shrimp >

With an air fryer, you can enjoy all the pleasures of eating big butterfly shrimp that are crispy on the outside and juicy inside without loading up on excess calories and fats. The process for making this Air Fryer Butterfly Shrimp recipe is quick and easy, and it won’t make a splattered mess of your kitchen.

5. Cauliflower Fried Rice with Shrimp >

We made a classic takeout dish tastier and healthier by using cauliflower rice (found in the refrigerator or freezer cases at most supermarkets). Then we dial up the flavor with plenty of onions, garlic and ginger. Just add shrimp, your pick of veggies like carrots and snow peas, and as much hot pepper flakes as you like to finish up this Cauliflower Fried Rice with Shrimp recipe.

6. 3-Step Spicy Cantaloupe Melon Gazpacho with Shrimp >

Gazpacho is a thick and filling chilled soup that you prepare in a food processor or blender—no cooking needed. We make our Spicy Shrimp Cantaloupe Melon Gazpacho recipe with sweet and savory ingredients, including cantaloupe, tomatoes and scallions. It’s topped with fresh shrimp for more flavor and protein.

7. Spicy Grilled Shrimp Salad >

Grilling adds a rich, smoky taste to ingredients like pineapple, jalapeno and shrimp. Toss them with mixed greens, avocado and other veggies and you’ve got a Spicy Grilled Shrimp Salad recipe that’s bursting with bold flavors and satisfying textures.

8. 5-Minute Air Fryer Coconut Shrimp with Spicy Apricot Sauce >

Succulent shrimp with a crispy coconut coating can be a part of your healthy diet when you use our simple recipe and an air fryer. This Air Fryer Coconut Shrimp with Spicy Apricot Sauce recipe will be a hit at a party, but you can whip them up whenever you’re looking for a fresh lunch idea.

9. One-Pot Cajun Shrimp and Sausage Stew >

No one will leave the table hungry after eating this hearty dinner that’s brimming with chunks of sausage and lots of shrimp in an extra savory broth. You’ll love that this One-Pot Cajun Shrimp and Sausage Stew recipe is simple to make. Plus, there’s only one pot to clean when you’re done.

10. Garlic Parmesan Shrimp Gnocchi >

Succulent shrimp and tender little gnocchi bathed in a creamy garlic parmesan sauce sounds like the kind of meal that you need to avoid when you’re losing weight. This Garlic Parmesan Shrimp Gnocchi recipe has all the flavor and satisfaction you expect, but it’s approved by the expert dietitians at Nutrisystem so you can enjoy it without worry.

11. Air Fryer Shrimp Cakes >

This crispy Air Fryer Shrimp Cakes recipe is super easy to make with crunchy breadcrumbs, your choice of spices, and an air fryer. You can enjoy the cakes on salads, in wraps, or as entrees.

12. Grilled Shrimp and Scallop Skewers >

Dinner just tastes better when it’s cooked over an open flame. Skewers are the simple way to grill healthy ingredients. For this easy Grilled Shrimp and Scallop Skewers recipe, we pair juicy shrimp and scallops with veggies such as bell peppers, zucchini, and onions and flavor them up with garlic and lemon butter sauce.

13. One-Pan Shrimp Pesto Pasta >

The fresh flavor of pesto turns basic ingredients into a dish that’s lip-smacking delicious in this One-Pan Shrimp Pesto Pasta recipe. We love tossing shrimp, spiralized zucchini noodles and sliced veggies with pesto for a dinner that you can enjoy hot or cold.

14. Shrimp Stuffed Fish >

You can use tilapia, flounder or sole to make this elegant dinner. The Shrimp Stuffed Fish recipe looks (and tastes) like a meal you’d order at a fine restaurant, but it’s actually easy to make, even if you don’t have a lot of experience in the kitchen.

15. Shrimp Salad Cocktail Bread >

The foundation of this Shrimp Salad Cocktail Bread recipe is a creamy, savory shrimp salad you can enjoy in lots of different ways. It’s sure to be a crowd-pleaser when you serve it as an appetizer on rye cocktail bread.

16. 15-Minute Tomato Basil Shrimp >

Tangy tomatoes and succulent shrimp seem to be natural companions. We combine them in this flavorful 15-Minute Tomato Basil Shrimp recipe. All you do is quickly cook the shrimp with onions and garlic, then add your favorite tomato sauce and seasonings.

17. Shrimp Pasta with Garlic Asparagus >

This well-balanced meal is both light and filling, and it looks elegant but is so simple to make. The Shrimp Pasta with Garlic Asparagus recipe features bow-tie pasta, fresh asparagus spears and lots of shrimp. It’s flavored with simple ingredients like garlic, lemon, basil and Parmesan cheese.

18. Shrimp Fajita Bowl >

Your craving for Southwest flavor has met its match with this bowl full of seasoned shrimp, peppers, onions and corn on a bed of brown rice. Top this Shrimp Fajita Bowl recipe with guacamole and you get all the satisfaction of a burrito with far fewer calories.

19. Simple Shrimp and Veggies Foil Packet >

With this Simple Shrimp and Veggies Foil Packet recipe, you can cook a complete and delicious meal wrapped inside a sheet of foil. Fill it up with fresh shrimp, red potatoes and your choice of veggies, such as zucchini and bell peppers. Add spices to taste, then pop the packet into the oven. Dinner done!

20. Shrimp Fra Diavolo >

We’ve revised the classic Shrimp Fra Diavolo recipe so you can enjoy its bold flavors while you’re losing weight. You still get sautéed shrimp in a thick and rich tomato sauce served over a heap of pasta, so your tastebuds have to accept no compromise.

21. Sesame Garlic Shrimp Stir Fry >

This Sesame Garlic Shrimp Stir Fry recipe might be the quickest, most satisfying meal you can serve your family. The shrimp is flavored with garlic, ginger and soy sauce, then they’re served with slurp-ready udon noodles.

22. Spicy Shrimp Quesadilla >

The mild flavor of shrimp is a perfect partner to zesty Southwest flavors in this Spicy Shrimp Quesadilla recipe. We season the seafood with cayenne pepper and chili powder, then pair it with jalapenos, bell peppers and onions. Finally, we add plenty of melted cheese to balance the fiery spices.

23. Tempura Shrimp and Vegetables >

Here’s how you can enjoy Asian-style shrimp and vegetables with a crispy coating while you’re losing weight. Our Tempura Shrimp and Vegetables recipe is quick and easy to make, and we even include a simple dipping sauce with sriracha for a hint of flavorful heat.

24. Tropical Shrimp Salad with Lemon Herb Dressing >

Give your salad a taste of the tropics with pineapple, mango, coconut and macadamia nuts, along with grilled shrimp. A light dressing made with lemon juice and thyme adds an extra sunny flavor to this Tropical Shrimp Salad recipe.

25. Spinach Stuffed Mussels and Shrimp >

Like shrimp, mussels are high in protein and low in fat, and they have a tender texture and a light briny taste. With this Spinach Stuffed Mussels and Shrimp recipe, the two kinds of shellfish are bathed in a rich tomato sauce with garlicky sauteed spinach. It is all served over whole wheat spaghetti for a balanced dinner.

26. Tropical Shrimp Taco Bowl >

This tasty Tropical Shrimp Taco Bowl recipe checks a lot of boxes. Shrimp with Cajun seasonings. Juicy mango, sweet coconut and spicy jalapeno peppers. Cherry tomatoes and green onions. All served over tender cauliflower rice. It’s a meal that’s perfectly balanced in flavor, texture and nutrition.

27. Sweet Potato and Shrimp Noodle Bowl >

Delicious, satiating and smooth beyond belief, this Sweet Potato and Shrimp Noodle Bowl recipe with creamy almond butter sauce is so delightful you won’t mind eating healthy. Shrimp keeps this dish light, while the almond butter ensures you are still getting that wonderfully satisfying fat. Sweet potatoes add more nutrition to this meal and fill you up with complex carbs.

28. 10-Minute Shrimp Fajitas >

Have only minutes to spare? We know the feeling. Try this amazing, chili-spiced 10-Minute Shrimp Fajitas recipe. There’s absolutely no way that Mexican takeout could be ready as quickly or be as nutritious as this favorite dinner dish. Bell peppers, onion powder, garlic powder and cumin bring a whole wheat tortilla to life like nothing else. It’s the best of both worlds: Seafood and Mexican cuisine. Make this healthy shrimp recipe after a really late night of work for a quick grub, or the next day’s lunch.

29. Shrimp Taco Bites >

This Shrimp Taco Bites recipe will surprise any dinner guest! It’s a fun spin on the seafood option that everyone expects to be paired plain with cocktail sauce. Little baskets made from baked whole wheat tortillas are a creative and easy way to cradle each bite of shrimp with a mouthful of serious flavor. Avocado, pico de gallo and chili powder are just a couple of additions that transform your PowerFuel and SmartCarb serving into something very special.

30. Shrimp Scampi with Zucchini Pasta >

Let’s face it, shrimp scampi is a calorie bomb. Like many Italian dishes, with heavy pasta bases, this meal is not often enjoyed by the health conscious. We are here to tell you that we have the solution. This Shrimp Scampi with Zucchini Pasta recipe is a lower-carb take on the shrimp dinner your love. Spiralized zucchini balances out whole wheat spaghetti, while vegetable stock, garlic and lemon juice deliver some serious zest. Fancy dinner for one: Done.

31. Lemon Garlic Shrimp Kebabs >

Eating with a fork is so last year. Eat your shrimp off of a skewer! This Lemon Garlic Shrimp Kebabs recipe means fewer dishes and less dinner drama. Knowing the right ingredients to make a dish pop is key here. Just the tasty basics—like basil, thyme, parsley and oregano—and two (we kid you not, two) easy ingredients, and you’re good to go. As far as healthy shrimp recipes go, this one is a keeper for the busy bees.

32. Shrimp Spring Roll with Chili Soy Sauce >

Asian flair brought to your shrimp dinner fare. This Shrimp Spring Roll recipe is unique and oh-so-delicious. The chili soy sauce blends so sweetly with soy to season up a rice-paper stuffed masterpiece. Shrimp, cabbage and sprouts may be healthy, but taste is the number one reason to favor this meal. Whether dinner or lunch, you’ll leave the table deeply pleased.

33. Shrimp Cucumber Bites >

Shrimp is almost designed to be eaten in bite form. Our Shrimp Cucumber Bites recipe take seconds to throw together because hummus does all of the work for you. Get your water-packed vegetable in, along with some PowerFuel and a little nutrient-dense SmartCarb action. Finished with paprika, you’ll feel like this healthy shrimp recipe was meant for an elegant crowd, but you can have it all to yourself.

34. Creamy Green Gazpacho with Shrimp >

Soup is healing for the soul, but what good is that if you’re busy burning your tongue as you try to dive in? This Shrimp and Creamy Green Gazpacho recipe is a cool option on a couple of different levels. Easily whipped together in the blender, this healthy shrimp recipe packs an extra punch of protein with nonfat Greek yogurt, satiates with water-dense cucumber and pleases the palate with spices like cilantro and cumin. The only effort expended is cooking the shrimp (for about eight minutes) and your dish is on the table. Use precooked shrimp and this recipe is almost entirely effortless. Too good to be true? We think not.

The post 34 Healthy Shrimp Recipes You Absolutely Need to Try appeared first on The Leaf.

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

Life may not be a bowl of cherries, but a bowl of cherries may do wonderful things for your life. We’re here to tell you why this summer fruit is the cherry on top of your healthy diet. When it comes to these sweet little red gems, you’ll be shocked that something so delicious can be so good for you. Our health and wellness experts have done some research on the benefits of cherries and how they can help you reach your weight loss goals.

Here are five reasons to add cherries to your SmartCarb shopping list:

1. Cherries put out the fire.

Cherries can help you keep the pounds at bay during your weight loss journey by reducing a damaging process in your body called inflammation. Research shows that obesity can cause inflammation. It’s a chemical reaction triggered by your immune system that, in response to an injury, can help it heal. The problem is that when it becomes chronic, inflammation can cause significant damage to your arteries and organs. “Overeating increases the immune response. This increased immune response causes the body to generate excessive inflammation, which may lead to a number of chronic diseases,” says Science Daily.

Runaway inflammation might also contribute to weight gain. One study, published in the journal Diabetes, found that men who had high levels of certain inflammation-sensitive proteins in their blood were more likely to gain weight. “This relation could contribute to the relation between inflammation, the metabolic syndrome, and cardiovascular disease,” says researchers.

Cherries contain high levels of compounds called anthocyanins, which may quell the damaging obesity-related inflammation that can lead to disease, says Technology.org. According to CarePointHealth.org, the Oregon Health and Science University says that these beautiful little berries, particularly tart cherries, have the highest level of anti-inflammatory compounds of any food. That gives them the potential to put out the fire that puts on the pounds during your weight loss journey!

2. They have a secret ingredient that creates calorie-burning fat.

There’s another beneficial compound in tart cherries that might surprise you: melatonin. You probably know it as the hormone your body produces to help put you to sleep. However, according to Science Daily, researchers from the University of Granada have found that it might also help you control your weight.

In their studies on obese diabetic rats, published in the Journal of Pineal Research, scientists found that melatonin can help control weight, even without curbing food intake. According to Science Daily, “melatonin consumption helps control weight gain because it stimulates the appearance of ‘beige fat’, a type of fat cell that burns calories instead of storing them. White adipose tissue stores calories leading to weight gain whereas ‘beige fat’ (also known as ‘good or thinning fat’) helps regulate body weight control, hence its metabolic benefits.”

3. Cherries might help you sleep.

According to Healthline, melatonin can also help you get a good night’s sleep, another factor in keeping unwanted pounds at bay. Scientists have discovered that people who don’t get enough sleep at night experience an increase in hunger and appetite, particularly for calorie-laden foods, says Mayo Clinic. One reason: Lack of sleep may affect the hormones that regulate hunger. Another: Fatigue makes you look for energy in all the wrong places (like the kitchen) and may discourage you from exercising too.

Can’t sleep? Click here for five reasons why! >

4. Cherries may improve your heart health.

While you’re getting in some melatonin by sipping a glass of tart cherry juice, you may also be reducing your risk for heart disease. Researchers at the University of Michigan Health System found that rats who were provided a whole tart cherry powder on a high-fat diet didn’t gain as much weight or body fat as the rats who didn’t eat the cherry powder. According to Science Daily, “their blood showed much lower levels of molecules that indicate the kind of inflammation that has been linked to heart disease and diabetes. In addition, they had significantly lower blood levels of cholesterol and triglycerides than the other rats.” The rats who ate cherries also experienced another benefit: less weight gain in their stomachs. Belly fat is said to increase the risk for heart disease.

5. Cherries may counteract a high-fat diet.

What about sweet cherries? Don’t pass them by. Research out of The University of Tasmania found that mice on a high-fat diet who were treated with inflammation-reducing compounds from sweet cherries gained 19 percent less weight than mice whose high-fat diet wasn’t supplemented with the compounds.

Obviously, sweet cherries are available in the produce section of your supermarket. Eat them out of hand, toss them in a green shake to mask the taste of kale or spinach or pit and freeze them for an icy snack (you can buy cherry pitters for under $20). You can get your daily dose of tart cherries by drinking juice (available in bottles and as concentrate) or popping a few dried tart cherries—also right there in your market. Make a refreshing summer drink by combining tart cherry juice with no-calorie seltzer and add a non-calorie sweetener to cut the tartness if needed.

Both sweet and tart cherries are considered a SmartCarb on the Nutrisystem plan, meaning they’re packed with nutrients and fiber but low to medium on the Glycemic Index. One cup of cherries is only 77 calories, has 2.5 grams of fiber and supplies 39 percent of your daily recommended amount of vitamin A, says the United States Department of Agriculture (USDA).

Looking for some healthy cherry recipes? Check out some of our favorite ideas below:

• Chocolate Cherry Cheesecake Bites >
• Cherry Cheese Danish >
• Double Chocolate Cherry Cookies >
• Slimmed-Down Chocolate Cherry Sorbet >
• Chocolate Cherry Bliss Balls >
• Cherry Limeade Slushie >
• Chocolate Cherry Ice Cream Shake >

Fill your summer menu with fresh, fun and fruity sweets! Check out these mouthwatering and nutritious dessert recipes from our expert recipe developers at The Leaf. Enjoy these healthy treats throughout the summer months or any time of year for that matter!

The post Cherries and Weight Loss: 5 Surprising Reasons This Fruit is a Summer Superstar appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/cherry-health-benefits-for-weight-loss/