Weight Loss Recipes

Summer exercising means it doesn’t have to feel like exercise: You’re enjoying the outdoors, walking on the beach, riding bikes with the kids, and moving because all that sunshine demands it.

While many people try to lose weight “in time for” the hot months, being on a weight loss journey during the sunny season gets all that bonus calorie burn. Summer exercising can help you lose the weight so you feel great, reduce disease risks, and reach your goals by fall.

Even if you usually hate to exercise, you’ll love these options. Here are five easy ways to turn fun, outdoor activities into bonus weight loss this summer:

1. Switch up your pace, even just a little.

One of the best ways to burn fat while exercising is to perform interval training, alternating higher-intensity bursts of effort with lower-intensity resting periods. It’s a process used by elite athletes and every day dieters, and science shows that it works: According to the Journal of Obesity, many studies have found that this kind of training is better at burning fat than continuous pace exercise. It’s the secret behind HIIT classes, where exercisers sweat it out at almost maximum effort for short bursts.

But this is the summer! Take it easy, and you can still get those interval benefits: Just change up your walking pace a little bit every minute or so. In one study published in Biology Letters, scientists found that when walkers performed faster bursts, increasing their pace by just five inches per second, they burned up to 20 percent more calories during their walk than other participants who strolled at a constant pace. Try it: If you’re out walking, try picking up your pace for 30 seconds, then go at a slower pace for 30 more. Continue in this way throughout your walk.

2. Get strong on a park bench.

While you’re out walking, get stronger! This is a great time to exercising into your summer routine. Strength training increases your bone density, staving off osteoporosis, raises testosterone levels in men, and can help keep your metabolism humming—since lean muscle burns more calories at rest than fat does. And while you may have seen studies in the news showing that cardio is better for weight loss than strength work, strength training is great for maintaining weight loss and staving off fat gain. In one study by Harvard T.H. Chan School of Public Health, 20 minute sessions of strength training helped fight “age-related fat gain” around the belly.

If you’re hoping to spend more time outside, there’s good news: You don’t have to get under a barbell to get stronger. A park bench can provide the help you need to turn a walk or jog into a strength-building session. Try these three moves:

• 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. Go for sets of five push-ups, aiming for 20 or more total in each session. Too hard? Use the back of the bench instead of the seat.

• Bench Squat:
  Stand in front of the seat of the bench with your feet about hip-distance apart, toes pointed slightly out. Push your hips back to control your descent and sit down without using your hands. Keeping your weight in your heels, stand back up without using your arms. Go for five sets of five squats to start. Too easy? Stand up next to the bench and do full squats, holding the edge of the back of the bench for support.

• Bench Step-up:
  Stand with the bench in front of you. Keep your torso upright as you place your right foot on the bench and press through your heel to bring your left foot up so you’re standing on the bench. Return to the ground, and repeat with the other leg. Go for five sets of five on each leg. Too hard or worried about your balance? Instead of standing up on the bench, alternate just lifting your foot and placing it on the bench. You’ll still be lifting your leg up higher than you do while walking or climbing stairs.

3. Take a dip in those warm summer waters.

Swimming has actually been found to make exercisers gain weight: In one study published in the American Journal of Sports Medicine, over a six month period, exercisers who continually increased the amount they ran or cycled lost 17 and 19 pounds, even with no restrictions on their calorie intake. Swimmers in the same study gained five pounds. And that seems like no surprise: When many exercisers finish swimming, they’re ravenous.

But not every study agrees: In another study published in The Journal of Sports Medicine and Physical Fitness, of 38 middle-aged obese women, those who swam lost the same amount of weight—13 pounds—as those who walked. The difference may have been water temperature: After immersion in cold water, people are hungry, according to the International Journal of Sport Nutrition and Exercise Metabolism. In the study where swimmers gained weight, the water was colder than in the study where they lost weight.

That’s good news for summer exercising: Warmer water! So if you love to swim or just want to take some pressure off your joints, a workout in the pool can be just as effective as land-based movement for losing weight.

4. Go for a nice, long ride, walk, jog or hike.

Short bursts are all the rage in fitness because those intervals are more efficient than cardio at a continuous pace, according to the Journal of Diabetes Research. But that doesn’t mean longer workouts don’t work at all: With shorter work, you just burn more calories in less time, which is great for slipping in a quick workout when you’re busy with work, taking the kids to school and a million other responsibilities.

In the summer, though, you may have more time for a leisurely session—and you may like it more. Exercise that you enjoy is more likely to be exercise that you actually do…which is why finding something you love is key. Grab your family and tour your vacation spot—or your own town—on a longer hike, walk or bike ride. And you may find that stubborn fat does come off: A 2014 study found that while shorter intervals were more efficient exercise, they were not better at redistributing fat than a continuous pace—the leanest athletes swear by walking or light biking, known as “low-intensity, steady state” (or “LISS”) cardio.

5. Want to run? Head for the hills.

When many Americans think of summer exercising, their first thought is to go for a run. But hitting the pavement can cause injury: In one review of 17 different studies, published in British Journal of Sports Medicine, researchers found that between 19 and 79 percent of runners suffered injuries during the course of the studies. Older runners fared worst, getting hurt the most often.

If it’s been a while since you’ve gone for a run, try starting out on a hill. The shortened stride actually makes the movement safer for your hamstrings, and it can be easier on your knees. A hill also makes interval training easy to do: Run up the hill for your high-intensity burst, then walk down for your rest period (running downhill can be tough on your knees). Repeat five times to start, and work on adding more intervals over time.

The post Exercising in Summer: 5 Moves for Easy Weight Loss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/summer-exercising/

It’s time for sizzling burgers, cool dips in the pool, and best of all, corn on the cob. It’s sweetest in summer—and a fiber-filled addition to your plate at a cookout or any other meal.

One medium ear of corn delivers two grams of belly-filling fiber to your diet and has just 88 calories. On Nutrisystem, a half-cup of kernels—about the size of a small ear—is one SmartCarb.

So grab ‘em, shuck ‘em, and enjoy those fresh cobs all summer long: Here are over 20 sweet corn recipes you’ll love.

1. 5-Ingredient Summer Chicken, Corn and Zucchini Bake

This one-pan dish is a winner: With just five ingredients—chicken breast, corn on the cob, sliced zucchini, light Italian dressing, and parmesan cheese—you’re just 40 minutes from a fresh, filling dinner for four.

Just mix the first four ingredients in a baking dish, sprinkle with parmesan, and bake. The chicken cooks to a perfect, juicy texture, while the corn stays crunchy and the zucchini softens to a fantastic, fork-tender doneness. The best part? With just one pan to cook in, clean up is a snap!

Get the Summer Chicken, Corn and Zucchini Bake recipe.

2. Air Fryer Mexican Street Corn

Unleash the power of your air fryer for a crispy, charred texture in just 14 minutes. That’s more than enough time to whip up the flavorful street corn sauce: It’s a mix of light mayo, lime juice and spices.

Spread the sauce over each ear and top it all with cotija cheese and chopped cilantro. Then enjoy the creamy, delicious flavors of Mexican street corn without leaving your kitchen!

Get the Air Fryer Mexican Street Corn recipe.

3. Southwestern Sweet Potato and Corn Salad

Bring this surprising side to your next family cookout, but be prepared: Everyone will be requesting that you prepare it for every family gathering thereafter! That’s because it’s not just delicious, but it’s also surprising. The base of the salad is kernels of sweet corn and crunchy, spiralized noodles made from sweet potato.

Using a spiralizer turns tubers into bright orange noodles that saute in just 10 minutes. The corn and sweet potato aren’t alone, though: There’s spicy jalapeno, some bite from red onion, and a creamy Greek yogurt dressing that ties your new cookout fave together into a tongue-tingling, Southwestern flavor fest.

Get the Southwestern Sweet Potato and Corn Salad recipe.

4. One-Pot Salmon Chowder with Corn

This recipe uses just one pot and is ready in less than 40 minutes. However, it has the deep flavors you’d get from a soup that’s simmered for hours.

It packs in loads of vegetable nutrition from carrots, cauliflower, onions, potatoes and sweet corn. The star of the show, though, is the salmon: Flaky, fresh and packed with belly-filling, muscle-building protein and heart-healthy Omega-3 fatty acids. Splash in some real half and half for extra creaminess, and you’ve whipped up a pot of seaside restaurant-worthy chowder that only tastes like it took all day.

Get the One-Pot Salmon Chowder recipe.

5. Grilled Romaine and Corn Salad with Honey Mustard Tahini Dressing

We love to grill, and not just meat! Fruits like watermelon and peaches get sweeter with a little time on the fire. Vegetables get crunchy, charred and more flavorful. But grilling salad may be the most surprising—and delicious—twist you can toss over hot coals.

Brushed with olive oil, half heads of romaine take on a delectable, savory char that pairs perfectly with a grilled ear of corn. And both are unbeatable when paired with the sweet, nutty flavors of our simple tahini honey mustard dressing. With a bit of honey, Dijon and tahini, it’s a mix of sweet, tangy, sharp and filling that whisks together in a snap!

Get the Grilled Romaine and Corn Salad recipe.

6. Mexican Street Corn Dip

A party’s not a party without great dips. Inspired by Mexican Street Corn, this sweet corn dip will make your next celebration a flavorful fiesta. It’s made simply with corn, cotija cheese, avocado, red onion, jalapeno and a few other ingredients.

This bowl packs all the tastes of Mexican street corn into a thick, satisfying dip that’s perfect with sliced veggies or spread over tortilla chips. It’s cheesy, creamy, spicy, sweet—everything your tongue needs to be tantalized this summer, and all for just 215 calories per serving.

Get the Mexican Street Corn Dip recipe.

7. Spicy Grilled Shrimp Salad

Can’t get enough shrimp? Love to grill? This salad has you covered on both of your summer loves. With this simple recipe, you’ll not only fire up the grill to add a satisfying char to shrimp, but to amp up the flavors of pineapple and jalapeno.

Once everything’s hit the coals, those perfectly-grilled ingredients get tossed with avocado, red onion, mixed greens, cherry tomatoes, corn, cilantro and more. The end result is a salad that’s filling, flavorful and fantastic for a light summer lunch or dinner.

Get the Spicy Grilled Shrimp Salad recipe.

8. Zucchini and Sweet Corn Pasta Salad

This crunchy, sweet spin on summer pasta salad features corn and so much more. There’s garlic, salty parmesan, creamy ricotta, sweet-smelling basil, and softened—but still crunchy—hunks of zucchini.

It’s a cinch to prepare, and makes a fresh pairing for summer barbecue favorites. You’ll love it with other summer-worthy Nutrisystem recipes, like Marinated Grilled Chicken Thighs or Marinated Steak Kebabs.

Get the Zucchini and Sweet Corn Pasta Salad recipe. 

9. Cowboy Caviar

This hearty dip packs in all the flavors and textures of a burrito—with black beans, corn, tomatoes, cilantro, red onion, peppers and more—in a one-bowl package that’s packed with protein and fiber.

With a chili powder and honey dressing that’s just the right mix of sweet and hot, it’s a crowd-pleasing side that guests will happily scoop onto chips or veggies. And it’s simple enough to make that you can whip up a big bowl and keep it chilling so when a solo snack craving strikes, you’ll have a healthy, tasty option ready to go.

Get the Cowboy Caviar recipe.

10. Summer Corn Salad

There’s no lettuce in this hearty salad, but you won’t miss it. With big chunks of avocado, two cups of sweet corn and crumbly feta cheese, this summer bowl is filled with flavor that’s oh-so-satisfying to spear with your fork.

Using fresh corn on the cob is easy: Boil or grill three to four ears for this recipe, then use a knife to cut the sweet kernels off the cob, dropping them into the delicious mix with halved cherry tomatoes, red onion, chunks of avocado and parsley. Add a simple dressing of freshly squeezed lime juice and olive oil, and you’ve built a bowl powerful enough to be a meal all on its own.

Get the Summer Corn Salad recipe.

11. Sweet Potato and Corn Veggie Burgers

We love burgers and corn on the grill … so why not combine them? This recipe builds patties from sweet potato, carrots, spinach and our favorite summer cobs.

It’s a fresh, flavorful veggie main or side dish that comes together and cooks in just five minutes. Wrap them in lettuce leaves for even more low-calorie, vegetable nutrition, and you’ve got a new take on a veggie burger for just 107 calories.

Get the Sweet Potato and Corn Veggie Burgers recipe.

12. Cajun Sheet Pan Shrimp Boil

Enjoy the flavors of an outdoor summer shrimp boil, even if you can’t make it to cajun country. Just spread boiled potatoes, shrimp, red bell peppers and corn on a single pan. Season with butter, lemon juice and Old Bay, then pop it all in the oven.

In 15 minutes, you’ve got a meal that’s ready to share. Dole it out on plates, or keep the dishes minimal and eat it straight from the tray.

Get the Cajun Sheet Pan Shrimp Boil recipe.

13. Healthy Corn Pudding Casserole

Swap fresh corn, cut from the cob, for the frozen corn in this recipe, for a bright, summery flavor that will feel at home on your breakfast, lunch or dinner table. Made with cornmeal, chives, eggs, egg whites, ricotta, milk and, of course, corn, this simple casserole couldn’t be easier.

Just whisk everything together, pour into a dish and bake! Let it cool after 40 minutes at 350 degrees, then enjoy this sliceable, shareable, surprising side for just 121 calories per serving.

Get the Healthy Corn Pudding Casserole recipe.

14. Creamy Radish Feta Dip

This dip has it all. Creamy Greek yogurt, feta and sour cream get a sharp kick from grated radish, sweetness from corn, and a sharp acidity from the addition of lemon. It’s all the flavors you love with none of the guilt, plus a powerful, filling combo of protein and fiber.

Scoop it onto whole grain crackers, chips or sliced vegetables. Try our favorite dipper, cucumber, for a nutrient-packed snack you’ll crave.

Get the Creamy Radish Feta Dip recipe.

15. Zucchini Enchilada Roll Ups

You won’t miss the tortillas. These low-carb enchiladas are still packed with cheese, corn, beef, black beans, spices and enchilada sauce. Slices of zucchini join the party to wrap things up instead of tortillas—saving you calories without sacrificing flavor or texture.

Make these your own! Swap in ground turkey or chicken, add some red onion, swap the cheddar for Monterey jack, or slather on the hot sauce. No matter how you roll them up, you’ll get nutrition and delicious flavor that fits into your healthy lifestyle.

Get the Zucchini Enchilada Roll Ups recipe.

16. Blueberry Quinoa and Corn Salad

This salad takes a trio of summer flavors—sweet blueberries, corn and spicy arugula—and tosses them together with creamy goat cheese, tart lemon and protein-packed quinoa.

The result just works! It’s sweet. It’s savory. It’s creamy. It’s crunchy. Most of all? It’s satisfying. It’s a surprising, summery side that will make your dish the star of the party—or just the star of your family’s summer at home.

Get the Blueberry Quinoa and Corn Salad recipe.

17. One-Pan Vegetarian Mexican Quinoa

Make meatless Monday a Mexican-inspired feast with this hearty, protein-packed dish. Simply chop cooked veggie burger patties and mix them with a medley of plant-based ingredients. These include sauteed jalapeno and onion, hunks of avocado, chopped cilantro, corn, lime juice and quinoa.

This wholesome bowl is loaded with protein, fiber, healthy fats and flavor—all the ingredients you need for weight loss success! Try it as a full Flex meal, or as a smart side.

Get the One-Pan Vegetarian Mexican Quinoa recipe.

18. Instant Pot Chicken Tortilla Soup

The Instant Pot makes slow-cooked favorites in a snap, and this soup is no different. Use it to sauté peppers and onions for five minutes, then add chicken breast, corn, fire roasted diced tomatoes, garlic, chicken broth and a handful of spices. Seven minutes later, the chicken is ready to shred and mix back into the soup.

Top it with some baked tortilla strips (the only part done outside the Instant Pot), avocado, cilantro and cheese for a hearty, filling soup that’s ready in less than 20 minutes. Dole out four bowls or save three servings for easy lunches throughout the week.

Get the Instant Pot Chicken Tortilla Soup recipe.

19. Slow Cooker Chicken Gumbo

Looking for some Louisiana-style cooking goodness? This Slow Cooker Chicken Gumbo recipe has got you covered! It’s packed with flavor, has a satisfying texture, and just the right amount of heat. It will be a new fave for sure.

And the best part? Loads of protein and veggies without compromising on taste. Plus, with a slow cooker, dinner’s a breeze, even on those hectic weeknights!

Get the Slow Cooker Chicken Gumbo recipe.

20. Chicken Fajita Stuffed Peppers

Get ready to take your next party to a whole new level with these mouthwatering Chicken Fajita Stuffed Peppers. Bursting with flavors, these one-of-a-kind peppers are sure to be the star of any gathering.

Whether you’re a fan of spicy delights or just looking to impress your guests, this recipe is the perfect addition to your culinary repertoire. Get ready to tantalize your taste buds and create a memorable dining experience that will leave everyone craving for more.

Get the Chicken Fajita Stuffed Peppers recipe.

21. Buffalo Chicken Burrito Bowl

Enjoy a zesty bowl of goodness where buffalo chicken and burritos come together! This protein-packed meal, filled with tender baked buffalo chicken and your favorite burrito fixings, is perfect for your weight loss plan.

Make this Buffalo Chicken Burrito Bowl recipe during your Sunday meal prep and have delicious lunches ready for the entire week! Mix and match different veggies and toppings to find your favorite combinations.

Get the Buffalo Chicken Burrito Bowl recipe.

22. No-Bean Vegan Sweet Potato Chili

Nothing beats snuggling up to a steaming bowl of chili! We’ve got you covered with a vegan twist.

Our No-Bean Vegan Sweet Potato Chili is loaded with flavor and wholesome ingredients, giving you that classic chili taste without any meat or beans. Enjoy a hearty, healthy and homemade meal that hits all the right spots!

Get the No-Bean Vegan Sweet Potato Chili recipe.

23. Shrimp Fajita Bowl

Ever found yourself sitting in a Mexican restaurant, eyeing your plate and pondering the hidden calories? Well, fret no more! Whip up this Shrimp Fajita Bowl, indulge in a homemade Mexican meal, and stay on track with your weight loss goals.

Bonus: it’s a breeze to make! Enjoy this delicious dish featuring wholesome ingredients and a few simple steps.

Get the Shrimp Fajita Bowl recipe.

The post 23 Sweet Corn Recipes to Try This Summer appeared first on The Leaf.

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

A faster metabolism can feel like the “holy grail” of weight loss. As we age, our metabolism often slows down and many of us notice that even though we are eating the “same foods we’ve always eaten,” we’re still gaining weight. That can be incredibly frustrating.

Fortunately, there are scientifically backed ways that you can naturally boost your metabolism, such as certain exercise programs like high-intensity workouts or weight-lifting routines. Drinking more water and getting enough sleep have also been shown to contribute to an overall improved resting metabolic rate. But you might be surprised to know, there are also certain foods that can naturally boost your body’s metabolism. Incorporating these metabolism-boosting foods into your diet can be one of the easiest ways to give your metabolism the jumpstart that you’re seeking!

If you’re wondering what foods naturally boost metabolism, we’ve got you covered. Here’s a list of some of our favorite foods that can help you speed up your resting metabolic rate, as well as how you can incorporate them into your day!

1. Chili Pepper

Spicy foods like chili peppers can give your metabolism a jolt! This is because chili peppers contain a chemical capsaicin, which has been shown in a number of studies to boost metabolism by increasing the number of calories you burn. A review of 20 research studies, published in the journal Appetite, found that capsaicin can help you burn around 50 extra calories each day.

While you can find plenty of recipes that incorporate chili peppers and other spicy foods containing capsaicin, maybe you don’t feel like cooking. If that’s the case, we have a number of spicy Nutrisystem meals that will fit the bill!

2. Avocado

As far as foods that help boost metabolism, avocado is another favorite. A study, published in The American Journal of Clinical Nutrition, found that those following a diet high in monosaturated fat (like that found in avocados) had more energy and as a result, burned more calories.

One of the trending ways to eat avocado right now is on toast—and we’ve got some great ideas for you. But there are plenty of other ideas that you might never have thought of like using it for salad dressings, baking with it or even subbing it for mayo. Just watch your portion sizes as the calories in avocado can add up fast! It’s considered an Extra on the Nutrisystem program.

3. Milk

According to the The American Journal of Clinical Nutrition, research has also indicated that foods which are high in protein can also help naturally boost metabolism. This is part of a process called the thermic effect of food (TEF). Protein causes the largest rise in TEF as compared to carbs and fats. Since the protein content of milk hovers around eight grams per cup, according to Healthline, it is a great choice if you’re seeking foods that speed up your metabolism for weight loss.

Milk is an easy food to incorporate into your diet as it can be added to smoothies, healthy cereals or even enjoyed plain. Milk is also packed with helpful nutrients like calcium, B vitamins, potassium and vitamin D, says Healthline.

4. Tempeh

Thanks to its high protein count (around 15 grams per half cup, according to the United States Department of Agriculture), tempeh is another great choice for metabolism-boosting foods. It also makes an excellent meat substitute. If you’re looking for a great tempeh recipe to try, this Moroccan Tempeh Vegetable Stew is full of flavor and easily fits into your weight loss plan.

Of course, any foods that are high in protein can be foods that help boost metabolism. This can include PowerFuels like Greek yogurt, black beans, edamame and more. Because eating a diet that is high in protein is also known to help you feel more full and prevent you from overeating, there are many healthful benefits to fitting these metabolism-boosting foods into your daily eating plan.

5. Lentils

As far as foods that help boost metabolism, lentils—and other legumes such as beans and peas—are another great choice. A review, published in the British Journal of Nutrition, found that eating lentils can play a central role in preventing and treating metabolic syndrome. They may also boost metabolism thanks to their rich protein content.

According to the Mayo Clinic, lentils are also rich in fiber and low in fat—and they make another great replacement for meat. Consider adding them to a variety of dishes, including soups, casseroles or salads.

6. Kale

Kale—as well as other leafy green veggies like spinach—can also play a role in a faster metabolism as a result of being high in iron. Research shows that iron can have a direct impact on an individual’s metabolism. According to Medical News Today, “If a person has low iron levels, they may not send enough oxygen to their muscles. Muscles that are low in oxygen cannot burn fat for fuel as well as they should. Low iron also interferes with optimum metabolism in the body.”

Smoothies are a popular way to add metabolism-boosting foods like kale to your diet without even noticing. It can be easily snuck in and takes on the taste of the fruits that you’re using. But there are many different ways that you can incorporate more leafy greens into your diet in a nutritious and delicious way.

Get a personalized weight loss plan tailored to your unique metabolism! Click here to learn more about Nutrisystem plans >

The post 6 Foods That Naturally Boost Your Metabolism appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/metabolism-boosting-foods-to-jumpstart-your-metabolism/

You’ve probably heard of electrolytes in TV commercials about sports drinks, or maybe they’ve come up in discussions with your doctor. Do you wonder what electrolytes are or why they are so important? Do you know how to get electrolytes? Knowing how to incorporate electrolytes into your daily life can boost your health, help you feel better and keep you strong on the way to your weight loss goals. Here’s what you need to know.

What Are Electrolytes?

Electrolytes are essential minerals and other compounds that help our bodies to function properly. Three of the most critical electrolytes are familiar nutrients—sodium, calcium and potassium—that serve the widest range of functions across organs in the body. Magnesium, phosphorus and chloride are other electrolytes we need, although they tend to have more specific functions in the body.

Electrolytes have a very small electrical charge, and so they help to transmit signals from your nerves to your brain. Your body depends on electrolytes to contract your muscles and to keep your heart beating steadily. These minerals also give your body the resources it needs to build new cells and repair damaged tissues when you are bruised.

Electrolytes are needed to create blood clots if you are bleeding from a cut or wound. They also are critical to maintaining and regulating the fluid levels in your body, so you stay hydrated and feeling energetic, which are essential to losing excess weight safely.

Maintaining healthy sodium and potassium levels also protects your heart’s health. Click here to learn more about this connection! >

What Happens When Your Body is Low on Electrolytes?

Blood tests and other medical exams measure the amounts of the different electrolytes in your body, but you don’t have to visit the doctor to feel like your levels are off. When you are low on electrolytes, you are likely to be dehydrated. Feeling thirsty is a familiar sign of dehydration, but you can be dehydrated without noticing that you need to take a drink. If you are tired or have low energy even though you have had plenty of sleep, you may be low on fluids or electrolytes.

Dizziness, cramping and mental confusion are other signs of low electrolytes levels or dehydration. More serious symptoms include vomiting, numbness and tingling, changes in blood pressure, muscle spasms or weakness, abnormal heart rhythms and trouble breathing. Chronically low, high or imbalanced electrolyte levels can lead to seizures, kidney or heart failure and even death.

The most common cause of an electrolyte imbalance is dehydration from losing fluids. That can be from excessive sweating, vomiting or diarrhea. If you don’t drink enough or eat a healthy diet, you are likely to have minor electrolyte imbalances. (How can you be sure you are drinking enough? This article gives you easy-to-follow guidelines! >)

More serious conditions, such as emphysema and other chronic respiratory problems, and medications such as diuretics, laxatives and steroids also frequently disrupt electrolyte levels.

Slightly low or high levels of electrolytes can cause symptoms that may seem like ordinary discomforts, such as fatigue, headaches, muscle aches or nausea. If those persist and become daily problems, tell your health-care provider about it so your electrolyte levels can be checked.

The specific symptoms you experience will depend on the specific electrolytes that are out of balance.  Learn more about the different symptoms for different electrolyte imbalances below:

Sodium. “Hyponatremia” is what doctors call the condition when sodium levels are excessively low. Excessive sodium amounts causes “hypernatremia.” Either extreme can produce personality changes, headache, confusion, and lethargy. Severe cases can result in a coma and death.

Calcium. Most of us know that we need plenty of calcium for healthy teeth and bones. If you don’t get enough calcium over the long-term, you may experience changes in your skin, nails and hair. Low calcium levels are also linked to yeast infections. Very low calcium levels could lead to problems with your reflexes or larynx. On the other hand, excess calcium can cause constipation, loss of appetite, nausea, vomiting, abdominal pain and bowel obstruction. Extremely high calcium levels in your body can damage kidneys and lead to heart problems, including heart attacks.

Potassium. When you have too little potassium, you are likely to experience muscle weakness, spasms, cramps, paralysis and breathing problems. Kidney problems may also occur. High potassium levels can lead to muscle weakness and abnormal heart beat. The heart can even stop beating if levels become too high.

Magnesium. Low magnesium levels tend to lead to symptoms that are similar to low potassium or calcium levels. Consistently high magnesium is linked to trouble with breathing, low blood pressure and cardiac arrest.

Chloride. Very low or high chloride levels can occur after frequent vomiting or diarrhea. Symptoms are uncommon unless the imbalance is severe, but may be similar to those of sodium imbalances as they are closely related.

 Phosphorus. Chronic alcohol abuse may produce sharp dips in your phosphorus levels. Some people who have diabetes may have low amounts of phosphates, which can lead to “ketoacidosis,” a serious complication that has dramatic effects on your metabolism and your blood’s healthy pH. High phosphates doesn’t usually produce symptoms, but may be a sign of a more serious problem like infection or chronic kidney disease.

How Do You Get Electrolytes?

Electrolytes may sound like special additives that you can get only from sports drinks or other products, but the truth is much simpler. There is no secret formula for keeping your electrolyte levels in balance. Rather, a well-rounded healthy diet and smart eating habits is all you need in most cases to supply you with electrolytes. According to Medical News Today, “Most people can get enough electrolytes from their regular diet, and they do not need to supplement with sports drinks or oral rehydration supplements.” Even better, your Nutrisystem healthy eating plan guides you to foods that are loaded with electrolytes.

Let’s start with the most basic element: water. Dehydration is both a cause and a symptom of electrolyte imbalances. The best way to prevent and correct dehydration is to follow the recommendations of Nutrisystem’s expert dietitians and drink at least 64 ounces of water each day. Drink more if you’re sweating a lot after a hard workout in summer or if you have had a fever, vomiting or diarrhea. Keeping yourself hydrated also helps stoke your metabolism, so you’re burning calories steadily throughout your day.

The foods you eat are the best way to keep your body supplied with the electrolyte minerals. Learn more about the food sources of electrolytes below:

Sodium. We typically eat more sodium than we need. That’s because it’s added in the form of salt to many foods, even those that don’t taste salty. When shopping for your Flex meals, we do recommend choose low-sodium products whenever possible. However, if you have lost a lot of fluids from sweating or other causes, you can help restore your sodium levels naturally by eating pickles, olives and dairy products, or by adding extra table salt to your meals. You get a potent dose of sodium (and a tasty appetizer) when you make these Air Fried Pickles.

Calcium. Dairy products such as non-fat milk, yogurt and cheese are rich sources of this nutrient. Leafy green vegetables like kale and spinach, also provide you with substantial amounts of calcium (plus magnesium!). Our Grilled Feta Salmon Burger offers you two sources of calcium in every tasty bite.

Potassium. Bananas are well-known for their high potassium content. You get even more of this nutrient from dried apricots, avocados, squash and sweet potatoes. Keep your potassium levels topped off and your taste buds happy with Grilled Chili Cheese Stuffed Sweet Potatoes.

Magnesium. Magnesium is easy to get from a wide variety of foods. Stock up on nuts and seeds, lentils, kidney beans, soy beans, dairy products and potatoes. Spinach is a good vegetable source of magnesium. Our healthy version of spinach dip includes plenty of calcium-rich nonfat Greek yogurt along with the magnesium in the nutritious leafy green.

Phosphorus. Potatoes, dairy products and cashews provide you with a lot of phosphates. Lentils, kidney beans and soybeans do, too. Vegetarians can get phosphorus from tofu, which we love to make in our Air Fryer Orange Tofu recipe.

Chloride. You get chloride from table salt (known to scientists as NaCl or sodium chloride). However, adding lots of salt to your food isn’t always a healthy choice. Instead, include foods that naturally contain chloride in your meals, such as tomatoes, celery, lettuce and olives. If you like Asian cuisine, seaweed is a common ingredient that is rich in chloride. Cauliflower Stuffed Tomatoes is a delicious way to top off your electrolyte levels and enjoy two servings of non-starchy vegetables.

Do I Need a Sports Drink to Replace Electrolytes?

After a workout, you might want to reach for one of the many types of sports drinks promoted by world-class athletes. The problem is that many of these drinks are loaded with excess sugar and empty calories. Plus, is this really the best way to replenish your electrolytes?

According to experts at Cleveland Clinic, you should opt for regular water if your work out is an hour or less. If you’re breaking a sweat for 75 minutes or more, you may want to consider a beverage that contains electrolytes during or after your exercise. Just make sure to read the nutrition labels and keep in mind that some sports drinks are specifically formulated for endurance athletes.

If would like a drink with a little extra kick of electrolytes, unsweetened coconut water is a popular choice. However, keep in mind that it may not be the best option for long workouts since it has less carbs and sodium than standard sports drinks. Cleveland Clinic explains that it’s a good option if you’re simply looking for a more natural electrolyte beverage.

You can also make your water work harder with Nutrisystem Hydrating Supplements! Stock up and stay hydrated with our assortment of delicious mix-and-sip supplements, which can easily be added to water or plain seltzer. Each variety is specially formulated to offer unique benefits that help support your health, wellness, and even your immunity. They also contain electrolytes to support hydration. Just scoop and mix with water for a refreshing way to enhance your weight loss plan, day after day! Check out the full line below:

• Hydrating Fat Burner*^† – Lemon Ice Flavor >
• Hydrating Fat Burner*^† – Berry Pomegranate Flavor >
• Hydrating Immune Health* – Cherry Berry Flavor >
• Hydrating Energy Boost*^‡ – Strawberry Lemon Flavor >

Looking for more tips on shopping for drinks? Our Grocery Guide for the Beverage Aisle tells you what to look for when buying beverages so you can pick the healthiest options. Check it out here! >

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Always speak to your doctor before starting a new supplement or making any changes to your diet. Speak to your healthcare provider if you have any questions or concerns about electrolytes, hydration and/or supplements. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This product has not been shown to increase the efficacy of the Nutrisystem program.

†Contains CQR-300® to support weight loss and CHROMAX® chromium picolinate to help reduce body fat, as part of a healthy diet and exercise program.

‡PRODUCT CONTAINS 150 MG OF CAFFEINE PER SERVING. DO NOT TAKE NEAR BEDTIME OR CONSUME MORE THAN ONE SERVING EVERY 3-4 HOURS. NOT RECOMMENDED FOR USE BY CHILDREN UNDER 18 YRS OR THOSE SENSITIVE TO CAFFEINE.

The post Electrolytes: Get Your Fill to Stay Hydrated and Healthy appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/ultimate-guide-to-electrolytes/