Weight Loss Recipes

Hot, sunny days that last long into the evening invite us to eat simple meals full of fresh ingredients that are abundant in summer. Produce shelves and farmer’s markets offer so many favorite seasonal summer fruits and vegetables that you can enjoy them every day and never grow bored. Here are nine healthy seasonal foods that hit their peak in summer, along with tips and tempting ideas for eating them.

1. Basil

Is basil an herb used to add flavor to marina sauce and other Italian-style dishes? Or is it a leafy green you can toss in salads, stir into omelets and blend into smoothies? The answer is both! Basil is an herb with a fresh, lemony flavor that perks up many summer dishes. It’s a Free Food on the Nutrisystem weight loss plan, so you can enjoy as much as you want!

Nutritional highlights: Basil has almost no calories, fat or cholesterol, but it does have a healthy supply of antioxidants, compounds that help control “free radical” cells, which are believed to support the development of cancer. Basil also is a good source of vitamin K, a micronutrient that has been linked to a reduction in weight and abdominal fat, according to a research report in the European Journal of Clinical Nutrition.

Tasty ideas: Pesto is a thick sauce, traditionally with made pine nuts, Parmesan cheese, olive oil and basil. It’s used as a dressing for pasta, a topping for sandwiches and more. We make a healthier version, Not Your Mother’s Pesto that reduces the calories and fats. It’s perfect for pairing with other summer foods like zucchini! For a hearty breakfast or light lunch, try our Instant Pot Tomato Basil Frittata.

2. Blueberries

Juicy and sweet with just a hint of tart, fresh blueberries are one of the most iconic summer foods. Gathering them yourself at a “pick-your-own” farm is a fun way to spend a sunny day while also getting in some exercise. But however you get them, you’ll find it hard to resist popping them in your mouth. Blueberries also pair well with many other fresh summer foods.

Nutritional highlights: Blueberries are a SmartCarb, meaning they are high in fiber, with over 3.5 grams per cup. Blueberries are a good source of potassium, an electrolyte that works with sodium to maintain your fluid and blood volumes. Consumption of the compound that gives blueberries their color, called anthocyanin, is associated with a reduced risk of type 2 diabetes and cardiovascular disease and with improved weight maintenance, says a report in the journal, Advances in Nutrition.

Tasty ideas: Fresh blueberries are delicious on their own or simply stirred into nonfat yogurt. We love to include them in Mini Pancake Bites. They also star in our light and flavorful Blueberry Peach Feta Salad.

3. Cucumbers

Cucumbers are famously cool and they’re also full of fluids that help you stay hydrated on sultry days. The long, smooth-skinned varieties are typically eaten fresh, while shorter, bumpier types are the best choice for pickling. Rounded, yellow lemon cucumbers have a faint citrus-like taste.

Nutritional highlights: Whichever type of cuke you choose, try to eat them without peeling off the skin—most of the fiber and nutrients, such as vitamin A, are concentrated right underneath the peel. Cucumbers are made of mostly water, so they are one of the best summer foods for helping you stay hydrated in the heat. A non-starchy vegetable you can enjoy in unlimited amounts, cucumbers can also be applied to your skin and are said to help with swelling, irritation and alleviating sunburn.

Tasty ideas: Thin slices of cucumber add refreshing flavor to plain water or seltzer. You can stuff cucumber “cups” with goat cheese and herbs  or crabmeat. For a fast, flavorful snack, make a batch of our 3-Ingredient Spicy Cucumber Snack Sticks.

4. Eggplant

Many hearty summer meals start with eggplant, which holds up well to grilling as well as roasting and baking. It has rich, meaty flesh that becomes creamy when cooked. In summer, you can choose from traditional oblong shaped eggplant with dark purple or violet skin or long, narrower Asian types that come in white, shades of green or purple. No matter which you choose, smaller eggplants are generally more tender and less seedy than big ones.

Nutritional highlights: Cooked eggplant is low in calories (less than 35 in a one cup serving) and carbohydrates (8.6 grams per serving). It also contains vitamin A and C while also being a good vegetable source of calcium and potassium. A non-starchy vegetable, eggplant is unlimited when you’re on a Nutrisystem weight loss plan

Tasty ideas: For a simple side dish, spray sliced eggplant with zero-calorie cooking spray and sprinkle on oregano and pepper, then grill until tender. Thick slices of eggplant are sturdy enough to substitute for crust in our Eggplant Margherita Pizza recipe. Air Fried Eggplant Parm Poppers turn a popular entrée into a tasty snack the whole family will love.

5. Melons

Cantaloupe, muskmelons, honeydew, watermelon and other sweet and juicy members of the melon family hit their peak at just about the same time as the temperatures do. You can choose from a wide variety of options, but all of these summer foods are delicious and refreshing on hot days. To find one that’s perfectly ripe, push your thumb into the spot on the end where the fruit connected to the vine. You should feel it give a little, but not too much.

Nutritional highlights: All of these summer fruits are SmartCarbs, so they’re high in fiber. Because they contain a good amount of natural sugars, limit your servings to one cup of cubed melon. Cantaloupe and honeydew are rich in potassium, vitamin C and vitamin B6. Cantaloupe is also a great source of vitamin A! Watermelon contains lycopene, which has been shown to decrease the risk of cancer. Eating watermelon as a snack also helped satisfy the appetites of obese people, leading to weight loss and reduced risk of cardiovascular disease, according to a study in Nutrients.

Tasty ideas:  Eating fresh slices of melon right from the rind is one of summer’s most pleasurable treats. Take the refreshment to another level by pureeing melon flesh in a blender, then freezing it in paper cups with popsicle sticks inserted. The whole family will love them on a hot summer day. At parties, cookouts or whenever you want to cool off, treat yourself to a Non-Alcoholic Watermelontini!

6. Peaches and Nectarines

Biting into a fresh peach (fuzzy skin) or nectarine (smooth skin) is like a taste of summer sunshine. They are juicy but firm, with a lightly sweet flavor. Both come in varieties with deep yellow or white flesh. Peaches and nectarines are often sold before they’re fully ripe as they bruise easily once they hit their peak. They’ll finish ripening in a paper bag left at room temperature for a few days.

Nutritional highlights: Both peaches and nectarines are low in calories—about 60 for a medium size fruit—and provide you with around two grams of fiber each. They contain vitamins A, C and E, as well as potassium, calcium and iron. We also love that these summer foods are rich in antioxidants!

Tasty ideas: Peaches and nectarines add sweetness and bulk to smoothies such as our Peachy Green Ginger Smoothie. Cut them up into cubes and add them to plain nonfat yogurt for a filling breakfast or lunch. If you love classic desserts, make our simple but satisfying Skinny Peach Cobbler. For a different yet light summer treat, slice peaches and nectarines in half and remove their pits. Brush the cut sides lightly with honey and sprinkle them with cinnamon. Grill them with the cut side down and cook for eight to 10 minutes, until the fruit is hot throughout.

7. Peppers

Sweet and hot peppers bring brilliant colors and flavors to many summer meals. They come in a wide range of types, from blocky bells to tapered frying peppers to spicy chilies that can be mild or fiery. Whichever type you like, keep in mind that the more colorful varieties are the most nutritious and tasty—green peppers in most cases are not fully ripe (though perfectly edible). They are all non-starchy vegetables, so you can eat as much of them as you want without hindering progress to your weight loss goal.

Nutritional highlights: A single bell pepper provides more than 100 percent of your daily needs for vitamin C. Peppers are also good sources of vitamin A and antioxidants. Capsaicin, the compound that is the source of the heat in hot peppers, has been shown in studies to stoke your metabolism even after you’re done eating.

Tasty ideas: Dip bell peppers slices in hummus for a filling snack. Meatball Stuffed Peppers is a simple and creative way to cook up one of your favorite Nutrisystem meals: Meatballs in Marinara Sauce. You can also toss a few—or a lot, if you dare—spicy peppers into omelets, chili or our Chicken Enchiladas recipe.

8. Tomatoes

You can buy tomatoes year-round these days, but only in summer can you find them after they’ve ripened under the sun, with the perfect balance of acidity and sweetness. (In other seasons, tomatoes are grown in hot houses and picked before they’re fully ripe.) Growing your own is fun and you don’t need a big garden to produce a steady harvest—check out our guide to raising a healthy crop of tomatoes yourself. Whether you grow or buy tomatoes, the best tasting varieties are the heirloom beefsteak types—big and meaty, with just the right amount of juice inside. Paste or plum tomatoes are ideal for making fresh salsa or pasta sauce. Cherry tomatoes are easy to eat alone or added to summer salads and other seasonal foods.

Nutritional highlights: One cup of the average raw red tomatoes gives you about 20.4 milligrams of vitamin C, 353 milligrams of potassium and just 27 calories. According to the Annual Review of Food Science and Technology, “Lycopene is a non-provitamin A carotenoid that is responsible for the red to pink colors seen in tomatoes, pink grapefruit, and other foods.” This compound has been correlated with reduced risks of some cancers, however more research is needed on the subject. Bonus: Drinking tomato juice may help reduce body weight, body fat, waist circumference and BMI, according to a study in the journal Nutrition.

Tasty ideas: Salsa is a flavorful dip and makes a tasty topping to so many dishes. Better yet, it’s a Free food, which means you can enjoy as much of it as you want. And it’s easy to make yourself in minutes with our simple recipe. Heirloom Tomato Salad is a perfect summer side dish for meals at home or a cookout with family and friends. For even more flavor, try oven roasting tomatoes.

9. Zucchini

The green summer squash known as zucchini just might be the most versatile non-starchy vegetable. You can eat them raw with dip, grill or sauté them, and hollow them out as “boats” you can stuff with other ingredients. With a spiralizer tool, you can transform zucchini into zoodles—low-calorie, low-carb pasta. (You may also find zoodles pre-made in many supermarkets.) Thin-skinned yellow squash are also in season during the summer.

Nutritional highlights: In one cup of raw zucchini, you get 19 calories and less than one gram of fat. It also contains vitamin A, vitamin C and potassium.

Tasty ideas: Add shredded zucchini to your favorite pancake recipe to start the day with a serving of non-starch vegetables. 4-Ingredient Stuffed Buffalo Zucchini Boats feature the flavor of your favorite chicken wing sauce along with melted mozzarella cheese. Try Crispy Zucchini Chips for dunking in salsa or other low-calorie dips.

The post 9 Seasonal Summer Foods to Stock Up On appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/summer-foods-to-stock-up-on/

You’ve made strides in establishing your nutrition goals and finding the motivation to increase physical activity. But there’s another crucial component of successful weight loss that often gets overlooked: your mindset.

How you think about and perceive your journey towards better health can make all the difference in achieving your goals, especially when faced with challenges. Research consistently shows that maintaining an optimistic mindset and positive self-esteem are key factors in propelling you toward success when the going gets tough.

So, how can you harness the power of positive thinking to maximize your results? Let’s explore three essential positive thinking techniques that will help you cultivate a supportive and empowering mindset.

Avoid Restrictive Thinking

How many times have you heard you need to “cut out” certain things from your life to be healthy? Or maybe you often feel deprived of things you enjoy because you’re trying to shed pounds.

While these approaches may sound like exercises in self-discipline, they can inadvertently produce the opposite effect you desire. Research suggests that overly restrictive behaviors can impact the brain’s reward systems, increasing cravings and overeating.

Instead of fixating on what you’re eliminating from your diet or routine, shift your focus to what you can add in.

For instance, rather than searching for sugary foods to cut out, concentrate on incorporating a serving of fruits or vegetables into your meals. By doing so, you’ll not only nourish your body with energy-boosting vitamins, minerals and fiber, but also develop a more positive and proactive approach to your nutrition.

Another powerful technique is practicing gratitude. For example, rather than approaching your workouts with a sense of obligation, reframe your mindset to one of appreciation.

You can do this by picking activities you generally enjoy, and then expressing gratitude for your ability to move your body in ways that feel good. This shift in perspective can make your weight loss journey feel less of a punishment and more rewarding.

Additionally, recognizing and honoring your cravings can have a significant impact on cultivating a healthier mindset—the feeling of being unable to have something often magnifies the desire for it.

Rather than completely depriving yourself, permit yourself to enjoy some of the food you crave while reminding yourself that you can always have more later if you choose. Adopting an approach where no food is off-limits makes you less likely to be tempted to overeat due to the fear of missing out on the opportunity to have that particular food again.

Banish Negative Self Talk

For many people (especially women), engaging in negative body talk has become an ingrained behavior. It has even become a norm in social interactions, where self-deprecating comparisons are exchanged as a bonding mechanism.

But negative self-talk extends beyond our physical appearance. We often criticize ourselves when we perceive we’ve fallen short of our self-imposed ideals. For instance, many people have experienced feeling like a failure after stepping on the scale and not seeing desired results.

The trouble is, in each of these scenarios, what we say to ourselves shapes how we think and feel about ourselves. Negative self-talk can lead to broader negative emotions like depression and hopelessness, acting as a substantial barrier between where you are now and where you want to be.

The good news is that there are steps you can take to overcome these patterns.

The first step is to catch yourself in the act of negative self-talk. Just as you wouldn’t tolerate someone speaking negatively about a loved one, it’s crucial to intervene when you start putting yourself down. Take a deep breath and say the word “stop” aloud to interrupt the cycle of negativity.

Next, replace those negative thoughts with positive thinking and affirmations tailored to your needs. Crafting your own affirmations is key, but here are a few examples to get you started:

• “I am grateful for my body and all that it does for me. I deserve love and respect, regardless of my size or weight.”
• “I am making healthy choices to nourish and care for my body. I trust in the process of my health journey and celebrate every small victory along the way.”
• “I can achieve my health goals. I have the strength, determination and discipline to create a healthier lifestyle that supports my overall well-being.”
• “I do not need to be perfect to be successful. I am doing my best, and mistakes are part of my learning, growth and achievement.”

By consciously replacing negative self-talk with positive affirmations, you can reshape your mindset and build a foundation of self-compassion and encouragement.

Visualize Success

What does your life look like once you’ve achieved your health goals? What is the process you will use to get there? How does the “new you” navigate daily life? How do you feel about yourself, and how have your relationships benefited from reaching your goals?

Visualization is a powerful meditation technique that involves creating vivid mental images to answer these questions. By painting a detailed mental picture of your desired outcomes and the steps you will take to get there, you establish a long-term mindset that deeply connects you with your goals.

Visualization offers numerous benefits when it comes to weight loss, including:

• Boosts motivation: When faced with challenges, visualizing the steps you will take to achieve success can be a powerful motivator to keep you on track with your goals.
• Fosters sustainable changes: Visualization encourages you to focus on sustainable, long-term changes instead of falling into the trap of “all or nothing” thinking.
• Aligns actions with benefits: By envisioning the positive impact of reaching your goals, you gain clarity on how your daily choices contribute to your overall well-being.

You can also use visualization techniques to imagine common roadblocks and challenges you may face. You should picture when these obstacles will arise, how they feel and how you will navigate them. This practice cultivates an optimistic mindset, boosting your confidence in your ability to overcome challenges and push forward toward your ultimate goals.

To incorporate visualization into your routine, follow these three steps:

• Find a quiet moment where you can relax and focus without distractions.
• Create a clear mental image of what life looks like when you achieve your goal. Watch yourself go through the steps required to achieve that goal. Engage all your senses and immerse yourself in the positive emotions associated with accomplishing your goals.
• Practice this visualization regularly, allowing yourself to fully think through your process and experience the joy and fulfillment that comes with your future success.

Embracing the Power of Positive Thinking

While nutrition and exercise play pivotal roles in weight loss, the importance of cultivating a positive mindset cannot be overstated. This is why the Nutrisystem weight loss plan includes resources to support you in making long-term, transformational changes to your health and happiness.

By embracing positive thinking techniques, such as avoiding restrictive thoughts, banishing negative self-talk and visualizing success, you can unlock your full potential and propel yourself toward achieving your goals.

References

• Elfhag K, Rössner S. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev. 2005;6(1):67-85. doi:10.1111/j.1467-789X.2005.00170.x
• Avena NM, Murray S, Gold MS. Comparing the effects of food restriction and overeating on brain reward systems. Exp Gerontol. 2013;48(10):1062-1067. doi:10.1016/j.exger.2013.03.006
• Duarte C, Stubbs J, Pinto-Gouveia J, et al. The Impact of Self-Criticism and Self-Reassurance on Weight-Related Affect and Well-Being in Participants of a Commercial Weight Management Programme. Obes Facts. 2017;10(2):65-75. doi:10.1159/000454834
• Pham, L. B., & Taylor, S. E. (1999). From thought to action: Effects of process- versus outcome-based mental simulations on performance. Personality and Social Psychology Bulletin, 25(2), 250–260. https://doi.org/10.1177/0146167299025002010

The post 3 Positive Thinking Techniques to Unlock Weight Loss Success appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/positive-thinking-techniques-for-weight-loss/

Celebrate the end of summer with a fun backyard cookout! Keep things healthy this Labor Day weekend with this simple guide that’s packed with tips for grilling, cooking side dishes, playing fun games and whipping up Nutrisystem-approved drinks. Here are five fun ways to enjoy a backyard picnic and still lose weight.

1. Load some veggies on that grill.

Even veggie haters find grilled vegetables to be irresistible. That’s probably because this particular cooking method brings out their inherent sweetness. Slice up some onions, zucchini, eggplant, carrots and even cabbage “steaks,” then grill them up as a healthy side.

To keep your meal diet-friendly, load up half of your plate with veggies. Trending now: the carrot “hot dog.” Cook whole carrots on the grill and serve them on a whole wheat frankfurter bun with all the fixings.

You can also use veggies in another way: in some grilled vegetable recipes, vegetables are layered between cubes of chicken, a firm fish like tuna or swordfish, shellfish such as shrimp or even lean beef. Vegetable kebabs can help you keep your meal balanced between higher calorie protein and lower calorie veggies with a fiber-friendly twist. Check out these foods that taste better on the grill!

2. Make sides that are the star of the meal.

Forget the mayonnaise-laden potato salad, pasta salad and coleslaw that crowd every summer picnic table across the land. They’re as ho-hum as they are fattening. Instead, focus on some of the farm fresh produce that’s readily available this time of year.

Consider replacing slaw with a Zesty Cucumber and Dill Salad that takes minutes to prepare and can sit in the fridge for hours, just getting more and more savory the longer it marinates!

You also don’t have to nix slaw completely from the menu—just liven up a cabbage-carrot mix with a dressing of low-sodium soy sauce, rice vinegar and peanut butter. This Spicy Peanut Slaw recipe supplies one PowerFuel and two Vegetables to your daily count.

Love pasta salad? Broccoli, bell pepper strips and cherry tomatoes turn a simple Creamy Pasta Salad (mixed with nonfat Greek yogurt instead of mayonnaise) into a work of art. Plus, it clocks in at only 228 calories per serving, even with the chopped turkey bacon added for crunch and protein..

You also don’t have to banish potato salad from your summer picnic if you make it the Nutrisystem way! Just use reduced fat mayo, nonfat Greek yogurt or even a piquant vinaigrette.

Think outside the summer picnic basket too: Eliminate half of the potatoes from the recipe and mix in turnips, cauliflower or parsnips. Add fun and flavorful ingredients like dill, green onions, chives or capers. Then throw in some of your favorite vegetables, like fresh peas, bell peppers or radishes for a flavorful bite. Make a healthier potato salad with these five tips.

3. Add Nutrisystem foods to the mix.

How good would your Nutrisystem Classic Hamburger or Grilled Chicken Sandwich taste if you made it on the grill? Yes. THAT good. You can also feel free to indulge in dessert with one of Nutrisystem’s sweet snacks. Explore our menu and stock up!

4. Plan active backyard fun and games.

Have some active fun at your summer picnic by planning outdoor activities for young and old. If you have enough yard, set up a volleyball or badminton net.

Kids aren’t the only ones who can enjoy backyard games like tag, freeze tag or dodge ball, particularly if you incorporate water balloons into the fun. You can even do a riff on the egg-and-spoon relay race with filled water balloons and a wooden spoon.

Throw Frisbees back and forth or set up a game of cornhole or horseshoes. Organize a post-picnic walk around the neighborhood or a nearby park.

5. Hydrate wisely.

While you can always turn to light beer and wine coolers to save some calories, don’t forget that studies have shown that alcohol can stimulate the appetite center of your brain and make you eat more, says the United Kingdom National Health Service.

Both wine and beer come in non-alcoholic versions. You can also whip up some delicious and satisfying summer mocktail recipes that will wow your guests. Try a non-alcoholic Strawberry Daiquiri that combines fresh and frozen strawberries with water and lime juice in the blender.

Avoiding alcohol at your backyard picnic can help you avoid unnecessary calories. However, you can still enjoy alcohol in moderation on your Nutrisystem weight loss plan.

If you’d like to have a drink, check out this article on low calorie beers that actually taste good! You can also brush up on your Nutrisystem knowledge and learn more about alcohol on our plan right here.

Be sure to explore The Leaf for more tips to enjoy this summer season with family and friends, including expert fitness and nutrition tips as well as delicious seasonal recipes for your weight loss journey!

The post 5 Tips to Plan a Healthy Backyard Picnic appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/picnic-tips-diet-friendly-summer/

Discover the buzz around HIIT, the trendy high-intensity interval training workout! Whether you’ve heard the term from friends, colleagues, or have seen it on your social feed, HIIT has caught the attention of fitness enthusiasts worldwide.

The abbreviation is short for a type of exercise called “high-intensity interval training,” and it’s been one of the trendiest concepts in fitness for nearly a decade. In fact, it was named the seventh exercise trend for 2023 by the American College of Sports Medicine.

It’s important to note that not all interval workouts are considered HIIT, and HIIT may not be suitable for everyone. Keep reading to determine if it should be part of your fitness routine, as we explore more about what it is, what it isn’t, its benefits, and how to assess its compatibility with your fitness goals.

What is HIIT?

High-intensity interval training (HIIT) is defined by the American College of Sports Medicine as a workout that alternates bursts of activity, raising your heart rate to 80-95% of its maximum, with periods of rest, where your heart rate is at 40-50% of its max. If you don’t have a heart rate monitor, aiming for an effort level of 80-95% is like an eight on a perceived effort scale of one to 10. The rest periods should be at a six or lower.

The Benefits of HIIT

HIIT workouts are known for their efficiency, delivering results comparable to longer cardio sessions in less time. By alternating short bursts of high-intensity exercise with periods of easier work or rest, HIIT triggers various benefits like increased calorie burn, fat loss, improved heart health and reduced blood pressure.

Research even shows that overweight or obese individuals who engaged in 12 weeks of HIIT experienced improvements in parameters like blood pressure, fasting glucose, aerobic capacity, waist circumference and resting heart rate.

How Long Should a HIIT Workout Be?

According to the American Council on Exercise (ACE), “When it comes to workout efficiency, HIIT is especially attractive in that it does not require a large amount of time to reap the benefits.” A HIIT workout generally take about 20-30 minutes in total.

The high-intensity efforts can be as short as five seconds, or as long as eight minutes. The bursts and the easier rest periods can be performed using any kind of cardio exercise: Running, cycling, rowing, swimming, calisthenics, lifting weights, swinging a sledgehammer … anything that raises your heart rate into that level. What makes a workout HIIT is alternating a period of high intensity with a period of lower intensity movement or rest … and repeating.

Different Types of HIIT Workouts

This framework can be mixed and matched into all kinds of workouts: One of the best-known is Tabata training, named for the lead scientist on a study from 1996. In this version of HIIT, exercisers perform 20 seconds of all-out effort, then rest for 10 seconds. This pattern—20 seconds on, 10 seconds off—is repeated for four minutes.

In the study, the group that did this kind of HIIT work for six weeks improved their VO2Max—a measure of how much oxygen the body can use—as much as another group that rode for an hour in each session.

There are also one-to-one HIIT efforts, where 30 seconds, one minute, or more hard work is alternated with the same amount of rest. In some protocols, the efforts are really short: In one study, researchers had obese and overweight young women do all-out cycling efforts for eight seconds, then rest for 12 seconds. They did this protocol for 20 minutes in each session. After five weeks, their blood sugar and cardio levels had improved similarly to other participants who did 40-minute sessions.

HIIT can also use distance as a marker instead of time: Many distance runners perform workouts where they run hard for half a lap of a track, then jog or walk the next half.

No matter how HIIT workouts are structured, they should have one thing in common: The hard efforts should be really hard. Performing an effort at 80-95 percent of your maximum heart rate is almost an all-out effort: You should feel like quitting during the effort, and when it’s done, you should be breathless, and unable to speak comfortably.

During the rest period, your breathing should come back under control … just in time to go hard again. When workouts reach these levels of intense effort, they reap some of those magic, time-saving benefits—burning more fat, lowering blood pressure, improving bone density, and increasing heart health in less time than longer, steady-state workouts.

Other Types of Interval Workouts

Because HIIT is so popular and talked about, the term has become shorthand for any interval workout where hard and easy efforts are alternated. But not all interval workouts are HIIT: If the hard efforts don’t reach that breathless, eight out of 10 level, it’s not HIIT. It could be medium-intensity interval training, or MIIT.

That may seem like splitting hairs, but if you’re expecting all of the same time-saving results, it’s significant: When HIIT and MIIT are compared in studies, HIIT workouts often produce greater overall results—improving waist circumference in obese adolescent females, for example, and greater reductions in fat mass in elderly women in another study.

That doesn’t mean HIIT is better than MIIT, though: Medium-intensity interval training, where the “hard” efforts reach a heart rate that’s 55-75 percent of max heart rate, still creates improvements in heart health, fat mass, resting heart rate, body mass and more. And it provides a few unique benefits that HIIT doesn’t—it can be easier to recover from than the all-out efforts of HIIT, and it isn’t as unpleasant to do.

That’s a big deal: HIIT is so hard that you may really dislike doing it. MIIT may be more enjoyable—and thus a more sustainable long-term exercise plan.

Is HIIT right for you?

HIIT’s effective, but it’s not essential for every exerciser. If you’re thinking of trying it—or if you’ve already tried it and aren’t sure if you want to keep doing these types of workouts—ask yourself these three questions.

1. Do I have my doctor’s approval?

Every workout method recommends talking to a doctor before beginning an exercise program … and most people ignore that advice. But with HIIT, it’s serious: Working at such high, intense heart rates is not for everyone. Ask a doctor if performing such high-intensity sessions is safe for you at this time.

2. Do I like it?

The main benefit of HIIT is that it saves time versus other forms of intervals and continuous effort cardio work, but that doesn’t mean the other forms of exercise don’t work. They do—they just take a little longer. But if you hate doing such hard efforts, four minutes of HIIT can feel like 30 minutes of cardio. If you prefer doing 40 minutes of medium-level cardio, or 20 minutes of MIIT, you don’t have to do HIIT. The best workout is one you’ll enjoy and actually perform consistently—so if you hate it, you’re less likely to do so.

3. Am I getting enough cardio work overall?

To maximize the life-extending, disease-fighting benefits of exercise, the Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity cardio activity per week, 75 minutes of vigorous activity per week, or some combination of both. If you’re doing three or four 10-minute HIIT sessions, you’re working hard…but you’re not hitting those CDC guideline numbers! Those 150- and 75-minute amounts help reduce your risk of cardiovascular disease, diabetes and even early death. So if you’re doing HIIT, mix in some easier work to help you get enough cardio to get all these benefits!

Looking for more fitness tips and workouts? Explore the Fitness section on the Leaf!

The post Unpacking HIIT: The Power-Packed Workout Revolutionizing Fitness appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/what-is-hiit/

You can still enjoy the delicious fun of summertime cookouts and stay on track with your weight loss goal. We have lots of lower-calorie ideas to help you do that, such as these 15 healthy grill recipes and 20 easy summer salads!

But while you are choosing healthy dishes like those, be aware that sneaky excess calories are lurking in places where you might not expect them. Condiments may seem like just little dabs of flavor. However, according to the United States Department of Agriculture (USDA), a single tablespoon of ketchup can have four grams of sugar and an equal amount of mayonnaise can come with 90 calories and 10 grams of fat. That’s why most condiments are counted as “Extras” on your Nutrisystem weight loss plan.

Good news: These five low-calorie condiments are loaded with flavor. Better news: They are all unlimited “Free Foods” on Nutrisystem, so you can enjoy as much as you want!

Here’s what you need to know about choosing and using low-calorie condiments:

1. Mustard

The seeds from the mustard plant, a leafy green with a spicy flavor, are ground up and blended with vinegar and other ingredients to make the familiar yellow condiment. The color actually comes from turmeric, another flavorful spice.

The mustard shelf at the grocery store is filled with lots of choices, from mild, smooth-textured bright yellow types to browner, grainier and very hot varieties. Dijon mustard is blended with white wine to add a tart flavor to balance the moderately spicy taste of the mustard. Beware of honey mustard, which has added sugar, and “dijonnaise,” which has all the excess calories and fats of mayonnaise.

TRY: Mustard is most commonly used to add zest to burgers and hot dogs, but it makes a tasty glaze for grilled chicken, fish or vegetables. You can also use it to make a low-calorie flavorful salad dressing, such as our Creamy Honey Mustard dressing recipe.

2. Lemon and Lime Juice

Your food gets a spark of bright, acidic flavor from the juice of these two citrus fruits. Both are nearly calorie-free and loaded with vitamin C. Generally, lemons are slightly more sour than limes, while for many people the latter has a lightly bitter taste.

Fresh lemons and limes have the best flavor and they’re easy to slice up and squeeze for juice by hand. You can also find packaged lemon and lime juice in supermarkets—just be sure before you buy that they are pure juice and contain no added sweeteners.

TRY: Fresh lemon or lime juice adds a refreshing splash of flavor to calorie-free seltzer. These juices also brighten the taste of grilled fish or chicken, and they add a spark of acid to fruit salads. Briefly grill lemon or lime halves to infuse them with a smoky taste that gives many dishes a flame-cooked flavor.

3. Hot Sauce

Also known as chili sauce or pepper sauce, this spicy condiment is made from hot peppers blended with a little vinegar. Hot sauce comes in a wide range of heat options, from mildly tongue tingling to five-alarm fire. Those made with habanero or ghost peppers tend to be the spiciest.

Sriracha (sometimes call “rooster sauce” because of the image on its label) is a popular Vietnamese-style hot sauce that’s moderately spicy. According to BioMed Central, all hot sauces are loaded with capsaicin, the heat-bearing compound that research shows speeds metabolism and can help burn fat. Sriracha is another tasty, low-calorie and spicy option that can pump up the flavor in your BBQ!

TRY: Unless you’re an experienced hot sauce lover, start with just a few drops on your food and add more once you’ve tasted it. Mix a little hot sauce into ground turkey to punch up the flavor of your burgers with one of the most flavorful low-calorie condiments. Sprinkle a little on grilled vegetables or seafood, such a shrimp or clams. Use hot sauce to make a zesty (and sugar-free) marinade for meats by whisking it with a little olive oil, fresh lime juice, minced garlic and chopped scallions.

4. Salsa

When we think of salsa, we typically picture a chunky sauce made with tomatoes, chile peppers and onions that comes in various levels of spiciness. You can also find salsas that are based on tomatillos (green or “salsa verde”) or fruit such as mangoes or pineapple.

When shopping for bottled salsa, be sure to check the label for added sugar, which will load on extra calories. To get all the goodness and nothing more, you can use our simple and healthy recipe to whip up your own fresh salsa in minutes.

TRY: Skip the cream-based dips and instead slip your veggies into a bowl of one of our favorite low-calorie condiments: Salsa. Make quick and healthy guacamole for dipping by blending salsa and lemon or lime juice with mashed avocado. Hold the ketchup and top your burger with a spoonful of salsa. Fruit-based salsas turn plain grilled fish into a tropical treat.

5. Vinegar

According to the Journal of Evidence-Based Integrative Medicine, vinegar is made, like wine, by fermentation, which in this case produces acetic acid rather than alcohol. While vinegar generally has a tangy flavor, you’ll see a variety of types made with such ingredients as apple cider, red wine and even champagne, each with slightly different tastes.

Balsamic vinegar, made from grapes leftover from wine-making, is dark-colored and tends to be thicker and more flavor-intense than other types. Vinegar has long been used in cooking as well as a folk remedy for many conditions. One recent study even found that vinegar may prevent spikes in blood sugar, which can be very beneficial for people with diabetes.

TRY: Vinegar infused with herbs such as tarragon or basil makes a flavorful (and calorie-free) salad dressing. A trick many chefs use is to splash roasted or grilled meats or vegetables with a little vinegar while they’re still warm, which brings out the full flavor of the ingredients. Use apple cider vinegar in place of the creamy dressing in coleslaw or potato salad to reduce their fat content.

Interested in learning more about low-calorie options? Check out more healthy recipes!

The post 5 Low-Calorie Condiments to Use at the BBQ appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/low-calorie-condiments/

How long you live may seem like simply a matter of fate, luck, your genes or divine intervention. Those may well be important factors in your longevity, but recent research has found that people who live longer, healthier lives tend to make similar lifestyle choices.

“Research shows that genes account for less than one-third of your chances of surviving to age 85. The vast majority of variation in how old we live is due to our health behaviors,” said Dr. Thomas Perls, director of the New England Centenarian Study at the Boston University School of Medicine, in a report from the National Institutes of Health. “Our genes could get most of us close to the remarkable age of 90 if we lead a healthy lifestyle.”

As you reach your middle-age years, you may begin thinking about what you can do to help increase your chances of sticking around longer. These seven lifestyle tips may help boost longevity and add up to a real difference. They also will help you look and feel your best as you grow older.

1. Maintain muscle with protein and strength training.

As we enter middle-age and beyond, it’s natural for our bodies to gradually lose muscle mass, a condition known as sarcopenia. According to Harvard Health Publishing, muscle loss occurs at a rate of 1-2% per year starting at age 35, and accelerates to around 3% per year after 60.

Preserving muscle mass is crucial for a healthy metabolism and overall well-being. Muscle loss can lead to weakness, impaired balance, and increased risk of falls and fractures. It also hampers recovery from illness and injury.

Factors contributing to sarcopenia, besides aging, include obesity, sedentary lifestyle, inadequate protein intake and certain chronic diseases like diabetes. Insufficient protein intake, combined with calorie restriction and lack of resistance training during weight loss, can further diminish muscle mass.

Age-related anabolic resistance makes it harder for the body to break down and build new proteins. Thus, consuming sufficient protein becomes essential for preserving and building muscle as we age. Scientific studies recommend evenly spaced protein intake throughout the day, with 20 to 30 grams per meal, to promote muscle synthesis.

In addition to protein intake, resistance training or muscle-strengthening exercises offer numerous health benefits, especially for adults over 50. According to the American Council on Exercise (ACE), resistance training increases anabolic hormones, vital for muscle repair during workouts. They explain further, “Regardless of your age, strength training can help your body become more efficient at producing the hormones that help build and repair muscle.”

Regular exercise not only helps combat sarcopenia but also reduces the risk of age-related conditions like heart disease, high blood pressure, diabetes and osteoporosis. If a busy schedule prevents a continuous 30-minute exercise session, three 10-minute sessions can provide equally favorable results. Prioritize your muscles to age gracefully and stay strong!

2. Fight inflammation by getting enough sleep.

Leading an active lifestyle not only delivers physical advantages but also improves the quality of your sleep, which plays a critical role in maintaining optimal health. According to Harvard Health, individuals who suffer from poor sleep are at a higher risk for developing heart disease, high blood pressure, diabetes and other chronic conditions.

Research has shown that even a single night of sleep deprivation can have negative effects on the body, including increased inflammation associated with health issues. “The findings suggest a good night’s sleep can ease the risk of both heart disease and autoimmune disorders such as rheumatoid arthritis,” explains ScienceDaily.

Prioritizing regular exercise and sufficient sleep can have multiple positive implications for your well-being, helping you lead a healthier and more energized life.

3. Quit smoking to avoid a higher risk of health problems.

Many individuals who smoke are often reluctant to quit smoking due to concerns about potential weight gain, ultimately opting to continue despite the associated risks. However, it is important to recognize the strong correlation between smoking and life-shortening health problems such as cancer, heart disease and chronic lung conditions.

Fortunately, there is good news for those looking to break free from this harmful habit. In today’s world, there are numerous resources available to provide support and assistance in your journey towards a smoke-free life. These resources include safe products and proven treatments, all designed to help you overcome the challenges associated with quitting smoking. Moreover, it’s worth noting that starting a supportive weight loss plan, such as Nutrisystem, can be the solution for shedding any extra pounds that may be gained along the way.

By taking advantage of these resources and incorporating them into your journey, you can empower yourself to break free from smoking’s grip and embrace a healthier, smoke-free future. Remember, your well-being is worth the effort, and there is ample support available to help you every step of the way.

4. Eat more whole grains, fruits, vegetables, nuts and legumes.

An extensive investigation spanning three decades has shed light on the profound impact of healthy eating patterns. This study revealed a remarkable finding; those who followed any of the four identified eating patterns experienced a commendable 20 percent decrease in the risk of premature death.

Individuals who diligently followed these patterns, which emphasized consuming abundant whole grains, fruits, vegetables, nuts and legumes, also displayed a lower likelihood of succumbing to ailments such as cancer, cardiovascular diseases, respiratory illnesses and neurodegenerative conditions.

Simply consuming fewer calories also appears to be correlated with longevity, according to a recent report, published by the National Institute on Aging. It’s important to eat the right balance of nourishing foods while ensuring healthy portion sizes. By adopting this holistic approach, one can achieve not only lose weight but also unlock the potential for a longer, more fulfilling life.

5. Find a healthy way to relieve stress.

As you age, it’s common for worries to accumulate, leading to a constant state of stress. The body’s response to stress involves the release of hormones necessary for reacting to immediate threats. However, chronic stress can have long-term detrimental effects, as highlighted in a study, published in the American Journal of Geriatric Psychiatry.

The study reveals that stress-related inflammation has been associated with various health conditions, including insomnia, late-life depression, anxiety, cognitive decline and even Alzheimer’s disease.

To combat the negative impact of stress, engaging in any form of exercise has proven effective in relieving stress levels. Additionally, many individuals have found mindfulness activities like meditation or tai chi particularly beneficial in reducing stress. There are many other natural ways to help relieve stress, such as spending time in nature, petting your dog and even eating certain types of foods.

By prioritizing stress management and incorporating these techniques into your routine, you can proactively safeguard your well-being and promote a healthier and more balanced lifestyle.

6. Foster social connections to overcome loneliness.

Your relationships with your family and friends play a vital role in not just your happiness, but also your overall health and longevity. One study, published in the The Journals of Gerontology, revealed that persistent loneliness was associated with a staggering 57 percent increased risk of early death compared to those who never experienced loneliness. Additionally, individuals who were socially isolated faced a 28 percent increased risk.

As we age, it’s common to experience changes in our social circles. The loss of old friends, family members growing up and moving away, and transitioning out of the workforce can leave us feeling isolated. However, it’s important to actively seek out new connections and engage in social activities to maintain our well-being.

Consider joining exercise classes, social clubs, faith-based groups and other organizations. These activities not only provide opportunities to meet new people but also offer a sense of belonging and purpose.

Remember, nurturing and expanding your social network is not just beneficial for your mental and emotional well-being, but it can also contribute to a longer and healthier life.

7. Stay positive for a longer lifespan or better emotional health.

According report from the National Institute on Aging, the power of your mind extends beyond your thoughts and emotions—it directly impacts your health and longevity. The report highlights the findings of two studies, revealing that optimism is not only linked to a longer lifespan in women, but also to better emotional health in older men. These remarkable results suggest that increasing optimism may hold the key to extending lifespan and improving overall well-being in older adults.

So how can you cultivate the habit of optimism in your own life? By consciously reminding yourself about all that is good in your life. For instance, if you’re currently on a weight loss journey with Nutrisystem, take a moment to celebrate and appreciate the healthy food choices you make each day. Instead of fixating on how much further you have to go to reach your goal, focus on the progress you’ve already made.

By making a conscious effort to foster optimism, you not only have the potential to extend your life, but also to infuse each day with more joy and fulfillment. Embrace the power of a positive mindset and watch as your health and well-being flourish.

The post Longevity Secrets: 7 Effective Lifestyle Habits for a Longer Life appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/longevity-secrets/

We have all experienced food cravings at one time or another. Whether you love salty foods or if it’s sugary sweets that get your mouth watering, it can be hard to pass up your favorites. Oftentimes, food cravings feel out of our control and that can be frustrating when you’re trying to stick to a healthy diet. But what if you could train your brain to crave healthy foods? Research seems to indicate that you can do exactly that.

According to Medical News Today, food cravings stem from the same brain region that manages memory, pleasure and reward. This can make food an emotional experience for some people. For instance, if you received a food treat from a parent, teacher or other authority figure as a reward (or a means to cheer you up—perhaps after a doctor’s visit), then an emotional link might be created.

Over time, this can undoubtedly contribute to the food cravings that we experience. Even as adults, we often reward ourselves with food. These actions create lifelong habits that link food to feelings and make cravings challenging to overcome. Specific hormone imbalances or nutrient deficiencies have also been linked to food cravings, says Medical News Today.

First and Foremost: Recognize your Cravings

Understanding these attachments is an important first step in attempting to move away from them—which is admittedly difficult. For many, certain foods have strong emotional experiences connected to them. This can make it seem nearly impossible to let go of those feelings. However, creating awareness of these emotions and coming to terms with why you might be craving a specific food can play an important role in stopping those cravings in their tracks.

This boils down to being more self-aware. In the same way that you should ask yourself “Am I really hungry?” (sometimes, honestly, you may be thirsty), you should also think about asking yourself “Why do I really want this food?”

If it has more to do with how it makes you feel, then it’s a craving. The good news is, unlike hunger, cravings will fizzle out over time if you don’t give into them.

Practice Mindful Eating

In your effort to be more self-aware, you should also aim to practice mindful eating. This means paying closer attention while eating. Don’t eat when you’re distracted, such as while watching television or reading. Mindful eating can help you avoid overindulging, while also helping you become more aware of what drives your cravings and desires to eat in the first place.

Also pay closer attention to how you feel after eating something. For instance, while you might feel an immediate rush of pleasure after gorging on donuts, chances are you don’t feel that great later on.

Make Healthy Foods a Regular Part of your Diet

Even if you’re not someone who outright craves healthy foods, making them a regular part of your diet can, over time, start to re-train your brain.

According to Healthline, dopamine is released when sugar is consumed. They explain that dopamine is a main neurotransmitter involved in the “reward circuit” connected to addictive behaviors. This may explain why many studies are now discovering the possible addictive nature of sugar in humans.

However, those who decrease their sugar intake often say they stop craving it. Some have even said that it doesn’t taste as good when they have it down the road, often using descriptions like “sickeningly sweet.” Harvard Health says that eating less sugar-containing foods can lead to decreased cravings. They recommend purchasing unsweetened varieties of your favorite foods like yogurt, tea and oatmeal. It’s easy to add your own sweetness with an alternative like stevia, monk fruit or erythritol.

The fact is, once you start living a healthy lifestyle, your body can begin to crave the proper nutrients in order to help maintain that lifestyle. Harvard Health recommends eating a balanced, nutritious diet filled with whole grains, lean proteins, fruits and vegetables.

Tracking Your Food

Research has also indicated that a food journal can help you lose weight, says Harvard Health. The NuMi app by Nutrisystem is a great tool to use for this. It will help you greatly in your effort to practice more mindful eating, to be more aware of your cravings and ultimately to make healthy changes that will help to re-train your brain to crave healthy foods.

The most important thing is to be patient and to give it some time. A change like this won’t happen overnight. But if you put in the effort, you can overcome cravings and have long-term success.

The post Can You Train Your Brain to Crave Healthy Food? appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/crave-healthy-food-can-you-retrain-your-brain/