Weight Loss Recipes

Every day new information about weight loss seems to show up in our social media feeds and email inboxes. While it can be confusing and even contradict what you read the day before, one fact remains undisputed. Exercise helps you to burn calories and shed extra pounds. That’s why 30 minutes of daily activity is part of the Nutrisystem weight loss plan.

The Appeal of Low-Intensity Workouts

You don’t need to join a gym, run for miles or even break a sweat to get the benefits of being active. Low-intensity, steady state (or LISS) exercise can be as effective as the high-intensity interval training (HIIT) that has become so popular.

Understanding LISS vs. HIIT

LISS workouts gently elevate your heart rate and dial up your metabolism through an extended period of constant yet moderate exertion. That is, with LISS you are moving relatively slowly for a long time. You should be able to talk comfortably during a LISS workout.

In contrast, HIIT sessions are fast and challenging, with brief breaks in between each exercise. You will not be able to talk during a HIIT workout and your heart rate will get close to its maximum. You can do HIIT in about 15 minutes. A typical LISS session lasts about 45 minutes.

LISS or HIIT: Which is Better for Weight Loss?

You may be surprised to find out that LISS training is just as effective as HIIT when you’re trying to lose excess weight. In a study reported in the Journal of Sports Science and Medicine, a group of sedentary (not active) subjects were divided up and assigned to one of three groups: high-intensity exercise, mild-intensity interval training and LISS workouts.

Enjoyment and Effectiveness in Exercise

After eight weeks, the researchers noted that the subjects in all groups had similar levels of improvement in their overall cardiovascular fitness. The participants in the LISS group reported, however, that they got more enjoyment from their exercise than the other two groups.

Scientific Evidence: HIIT and LISS Workouts

HIIT and LISS workouts had similar benefits for overweight people in a study by a team of scientists at the University of Bath in the U.K. The participants all ate a reduced-calorie diet while half of them did HIIT sessions and the others did LISS training.

The Importance of Caloric Expenditure in Exercise

After three weeks, the researchers did thorough evaluations of the participants and found that both groups lost the same amount of weight. They all showed comparable improvements in their fat mass, blood pressure and cholesterol levels.

The scientists also observed that the participants in both groups experienced “positive changes in the activation of genes within fat cells,” meaning the exercise had triggered their bodies to burn fat.

The report concludes, “what really matters is how many calories were used up by exercising in total, not so much the intensity of the exercise sessions.”

Getting Started with LISS Exercise

LISS is the ideal approach to exercise if you’re new to regular activity, dealing with pain, or are concerned about your joints. However, you should always speak to a doctor before starting a new exercise routine to ensure it is safe for you.

You can choose from a variety of ways to do a LISS workout. Walking is the easiest, because you can do it anywhere and you need no special gear other than a pair of supportive shoes.

A brisk walk will burn 133 calories in 30 minutes (for a 155-pound person), according to Harvard Health. It doesn’t matter whether you walk outside while talking to a friend or inside on a treadmill as you catch up on one of your favorite shows. The key is to keep moving steadily for at least 45 minutes.

Different Activities for LISS Exercise

Lots of other types of activities work as LISS exercise, so you can mix it up to keep yourself from getting bored. Riding a bike outside or a spin cycle indoors at a low, steady pace raises your heart rate, keeps the pressure off your hips and knees, and can be fun for the whole family.

If you enjoy golf, walking the course with your bag of clubs gives you benefits of a LISS workout. Kayaking lets you experience the pleasures of being out in nature while you get in low-intensity exercise. Slow and steady swimming serves as LISS training and helps to tone muscles throughout your body.

Enjoying LISS Exercise While Doing Everyday Tasks

In 45 minutes of cutting the grass, raking leaves or vacuuming your home, you get a LISS workout and you can cross off something from your to-do list. You can also have fun while doing a LISS session with ballroom or line dancing. No matter which activity you choose, you’ll be burning calories and speeding up your weight loss progress while treating your body gently.

The post Understanding LISS Cardio and Its Benefits for Weight Loss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/liss-cardio/

Coffee is the ideal healthy weight loss food.

Not only does one cup of black coffee have negligible calories (that makes it a Free Food on the Nutrisystem plan), but a Harvard study also found that drinking up to four cups a day can actually reduce body fat by about four percent. Researchers theorize that this is done by boosting the rate at which we burn calories (metabolic rate).

Keep your coffee healthy with smart indulgences.

Unfortunately, coffee is one of the easiest healthy foods to make unhealthy. All the mix-ins can turn your daily pick-me-up into one big fat calorie bomb.

For example, if you have two cups a day with cream and sugar, you’d better add an extra 300 calories to your food diary. Two ounces of cream is 120 calories (with 12 grams of fat) and two teaspoons of sugar are 32 calories. Switching to whole milk saves you a bundle of calories—two ounces is only 38 calories.

There are plenty of other, better fixes to help you to get the coffee taste you want with less of a hit on your weight loss efforts. Whether you enjoy iced coffee, cold brew or cozy hot coffee drinks, these eight tasty tips will help you make a healthy homemade coffee.

1. Try flavored beans.

You may not miss the dairy and sugar if your coffee is ultra-flavorful. Most supermarkets and specialty stores carry coffee beans and ground coffee that is already flavored (think hazelnut, vanilla and caramel) and contain no sugar. It’s a simple swap that can really pump up the flavor in your cup of joe!

2. Replace sugar with natural sweeteners.

Stevia and monk fruit extract are both plant-based sweeteners that bring the taste and satisfaction but none of the calories of sugar. Skip artificial sweeteners if you can. Studies have found that they really don’t help when it comes to weight loss.

3. Spice it up.

All those pumpkin spice coffee drinks that appear every fall use spices such as cinnamon, nutmeg and cloves to approximate the basic flavors of pumpkin pie. Who says you can’t replicate your pumpkin spice latte at home? You can easily add those spices to your mug. Try our Skinny Pumpkin Cream Cold Brew recipe.

Feel free to also be adventurous with your spices. Cardamom, ginger, allspice, ground orange and lemon peels all make great blend-ins. You can add them to the ground coffee you make or sprinkle right in your cup.

4. Check your baking shelf for mix-ins.

Extracts aren’t just for making cakes and icing. Add extracts of vanilla, rum, almond or coconut to really dress up your morning brew. Even a small sprinkle of unsweetened cocoa can add big flavor! You can add it right to your ground coffee before you make it.

5. Choose the right syrups.

One pump of a sugary syrup can add loads up calories and sugar to your coffee. If you really love your coffee to taste like dessert, consider zero calorie, zero sugar syrups that are available in supermarkets, specialty stories and online. They come in great flavors too, from plain old vanilla to mocha, caramel, toffee and even amaretto.

We combine sugar free caramel and vanilla syrups in this Sweet Cream Caramel Cold Brew Coffee recipe.

6. Lighten more lightly.

Just switching from cream to skim milk could save you almost 100 calories (and you still get the calcium and vitamin D benefits). Unsweetened almond milk  is another option. Two ounces only adds about nine calories.

7. Go decadent.

Fat free whipped topping adds only about five calories in each two-tablespoon serving, plus a whole lot of creaminess and satisfaction.

8. Foam it up.

Skim milk makes some of the best milk foam (it’s a food chemistry thing). And it’s easy to do, even without a cappuccino machine or a milk frother!

Simply pour some milk into a jar (about jam-jar sized) so it’s halfway full or less. Screw on the lid, then shake until it froths. This should take 30 to 60 seconds. Remove the lid and pop the jar in the microwave for 30 seconds. This helps to “stabilize” the foam. You can then easily spoon the foam onto coffee. You can also use a whisk, a blender, an immersion blender or electric mixer.

The post 8 Tips to Make a Healthy Cup of Coffee appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-coffee-drinks-tips-at-home/

Are you looking to spice up your healthy meals during the colder months? Look no further than the incredible world of squash! With a variety of shapes, colors, flavors, and textures, squash adds both versatility and nutrition to your menu. Immerse yourself in the wonders of winter squash, discover the best varieties, and let your culinary creativity flourish with delicious squash recipes. Get started with our handpicked selection of the top seven types of squash below. Your taste buds will thank you!

1. Butternut Squash

A tube-shaped squash with a bulbous end, butternut has smooth, buff-colored skin. The fine-textured, deep-orange flesh tastes similar to sweet potatoes, though some liken the flavor to butterscotch.

Nutrisystem Category: SmartCarb

Nutrition Highlights: A one-cup serving has 63 calories, 2.8 grams of fiber, no fat and negligible amounts of sodium, but it gives you 14 percent of your RDA for potassium and a whopping 297 percent of your daily vitamin A supply.

Try: Because of its smooth and non-stringy texture, butternut squash is ideal for soups. Many bakers also prefer it over pumpkin for making pies. Try our Creamy Butternut Squash Soup recipe that’s perfect for cool weather, then check out our other healthy butternut squash recipes.

2. Acorn Squash

As the name suggests, this squash is shaped like an acorn, with distinct ribs on its hard, black-green skin. The golden-yellow flesh inside is sweet with a hint of nuttiness and it is a bit fibrous. Acorn squash tend to be small–mostly between 1 and 3 pounds–so they are easy to cut in half and serve inside their skin.

Nutrisystem Category: SmartCarb

Nutrition Highlights: You get 56 calories, 2.1 grams of fiber, and 25 percent of your RDA for vitamin C in a one-cup serving of acorn squash.

Try: Slow baking brings out the natural sweetness of acorn squash. Try it out in this Stuffed Acorn Squash recipe.

3. Spaghetti Squash

This variety gets its name because when the cooked flesh is scraped from the skin with a fork it comes out in yellow strands that resemble pasta. The whole squash has a watermelon-like shape (though they typically weigh less than 5 pounds) and golden-yellow skin. The flavor is very mild.

Nutrisystem Category: Vegetables

Nutrition Highlights: With just 42 calories per one-cup serving, 2.2 grams of fiber and 10 grams of carbohydrates, spaghetti squash is a better choice than even the healthiest type of pasta. It also gives you 181 milligrams of potassium and almost no sodium.

Try: You can swap out regular noodles for baked spaghetti squash in many different recipes. We use it to create this low-carb version of the trendy Baked Feta Pasta!

4. Delicata Squash

The green-and-white-striped delicata squash may not be as familiar to many people as the first three on this list, but its popularity is rising rapidly because it is so tasty and easy to prepare. The creamy flesh inside tastes like corn, but even sweeter. Delicata has a thinner, more tender skin than other winter squashes; in fact, you can eat the skin rather than remove it.

Nutrisystem Category: SmartCarb

Nutrition Highlights: In one cup of Delicata squash, you get 82 calories, 1.5 grams of fiber, 52 percent of your RDA for vitamin C and 457 percent of the RDA for vitamin A.

Try: Cut delicata squash in half and then into C-shaped slices. Delicata takes only 15 to 20 minutes to bake and only needs a little salt and pepper to highlight its flavors. Check out this Roasted Delicata Squash Salad or try something fancier with our Vegetarian Stuffed Delicata Squash recipe.

5. Hubbard Squash

One of the largest varieties, hubbard squash typically weigh 8 to 20 pounds. Their roundish shape and nubbly skin resembles that of their close cousin, pumpkins, though hubbard’s outer color ranges from orange to grayish blue. Beneath the hard skin, the yellow flesh is sweet, dry and fine-textured.

Nutrisystem Category: SmartCarb

Nutrition Highlights: Hubbards have comparatively high sugar content, which pushes up the calorie count in a one-cup serving to 102. But it comes with 10 grams of fiber, 734 milligrams of potassium, and no fat.

Try: You can bake hubbard squash whole–just use a knife to pierce the skin in a few places to allow air to escape. For the best flavor, roast halves of squash, cut side up in a shallow pan of water for about 1 hour.

6. Kabocha Squash

Also known as Hokkaido or Japanese Pumpkin, kabocha has green, bluish-gray, or deep orange skin. The deep yellow or pale orange flesh inside has a lightly sweet flavor and a dry, flaky texture. Kabocha squash tend to be small (most are 2 to 3 pounds), so they are often used as a substitute for pumpkins, when a smaller squash would be easier to cook.

Nutrisystem Category: SmartCarb

Nutrition Highlights: One cup of kabocha squash has 53 calories, 3 grams of fiber and 8 grams of total carbohydrates. Because it’s so low in calories, you can enjoy two cups as a SmartCarb choice on Nutrisystem.

Try: Roasted kabocha cut into cubes adds a hint of sweetness to salads or mixed vegetable medleys. Adding pureed kabocha helps make stews and soups thicker.

7. Calabaza Squash

People with Caribbean heritage will recognize the calabaza, which is also called West Indian pumpkin because of its shape and color. The very hard skin may be tan, green, or reddish orange. The golden orange flesh is sweeter and juicier than most other winter squashes and the texture is smooth, like the butternut.

Nutrisystem Category: SmartCarb

Nutrition Highlights: You get 76 calories, 5.7 grams of fiber, 6.8 grams of sugar, 33 percent of your RDA for vitamin C, and almost 300 percent of your daily vitamin A needs from a one-cup serving.

Try: Chunks of steamed calabaza are a tender addition to rice and salads. Roasted calabaza seeds are also tasty and loaded with nutrients.

The post 7 Types of Squash to Try This Season appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/7-squash-varieties-you-need-to-try/

‘Tis the season for specialty foods and drinks! With so many enticing pumpkin and apple treats hitting the market, it’s hard not to get side-tracked from your healthy eating habits. Unfortunately, these kinds of foods pack more than just flavor—they dish out a lot of fat and calories, too. We’ve rounded up eight common offenders, along with some tips on how to make healthier choices so that you don’t feel like you have to miss out on your favorite fall fare.

Here are eight simple swaps for a healthier fall:

1. Pumpkin Spiced Latte

While it may be the signature drink of the season, many of the pumpkin spice drinks on the market pack a ton of fat and calories. Some even clock in over 300 calories and 10 grams of fat.

Don’t miss out on the full coffee shop experience. Instead, just order smart with these simple ways to lighten up your latte. Better yet, save your money and whip up a healthy fall recipe instead! Enjoy our Skinny Pumpkin Spice Latte or Pumpkin Spice Latte Protein Shake recipes. Or get your pumpkin fix with this delicious Pumpkin Pie Smoothie.

2. Hard Apple Cider

Pumpkin beer is the adult beverage of choice for the fall season. But lately there’s been growing interest in the various hard ciders out there. While a serving of alcohol from time to time isn’t going to destroy your weight loss, it’s still best to make smart choices. The biggest difference between beer and cider is the sugar content. Because cider is made sweet by a slow fermentation of apples, the sugar content typically rises. And in the vast majority of cases, it’s going to be higher than beer.

At Nutrisystem, we recommend limiting alcohol while trying to lose weight, so consider these healthy mocktail recipes that are flavorful and alcohol-free. Our Booze-Free Appletini recipe is another delicious option that will satisfy your cravings for hard cider.

If you do choose to enjoy alcohol, opt for a light beer or one glass of dry wine, then switch to seltzer. Check out these low-calorie beers that actually taste good!

3. Pumpkin Pie

If you’re a lover of all things pumpkin, than pumpkin pie is likely your ideal dessert. But with over 300 calories for the average slice (made with full-fat ingredients), it’s not doing your waistline any good.

Fortunately, there are many easy and healthy fall pumpkin recipes out there for healthier versions. You can also get your pumpkin fix with something different altogether like a pumpkin muffin or slice of pumpkin bread—so long as they’re made with healthy ingredients like whole wheat flour and skim milk.

Better yet, get your pumpkin pie fix with our guilt-free Crustless Pumpkin Pie recipe or this delicious Pumpkin Spice Mug Cake. Both are simple to make and even easier to eat!

4. Apple Fritters

Because they’re deep fried, apple fritters are one of the worst possible donut choices out there. Still, they pop up at local pumpkin patches and outdoor fall festivals everywhere. Don’t let their fruity name or the fact that they’re not frosted mislead you. The glaze that apple fritters are dunked in is primarily high fructose corn syrup.

Make your own apple fritters at home that fit into your Nutrisystem plan! Our Air Fryer Apple Fritter recipe clocks in at just 128 calories per serving.

Craving more healthy and delicious apple treats? Check out these apple recipes that are filled with fall flavor! You’ll love our easy and Healthy Apple Pie (no sugar added!) and Air Fryer Apple Chips. Or, get your apple fix with this delicious No Sugar Added Slow Cooker Apple Sauce.

5. Halloween Candy

Bagged candy started showing up in grocery stores in August and now seems to be everywhere. If you buy candy for trick-or-treaters in your neighborhood, fight the temptation to buy it early as you may end up snacking on it yourself.

If you really need your candy fix, avoid chocolates with caramel or nougat, which tend to contain an excess of fat. Try satisfying your sweet tooth with a piece of fresh fruit. If you must have candy, opt for the hard kinds, which deliver about 24 calories. You’ll avoid a major sugar rush!

You can also whip up some of your own healthy Halloween candy, such as these delicious 3-Ingredient Peanut Butter Cups. Check out this article for 20 easy and healthy homemade Halloween candy recipes!

6. Caramel Apples

While they’ve long been a fall favorite, caramel apples are packed with sugar and saturated fat. You may have also caught wind of a big news story that unrefrigerated caramel apples—as they are often sold at festivals or when hand-dipped and given out as Halloween treats—can pose a deadly listeria risk.

If caramel apples are your go-to fall treat, consider making them fresh at home and keep them in the refrigerator. Try our recipe for Chocolate Caramel Apples! You can also whip up another healthier idea like caramel yogurt dip for dunking fresh apple slices. Or satisfy your sweet tooth with one of these guilt-free healthy dessert recipes under 200 calories.

7. Hot Chocolate

Though hot chocolate may be the quintessential cold weather drink, it can be a sneaky fall beverage. The problem with getting hot chocolate from your favorite coffee shop is that it comes with added syrup and whipped cream. While the cocoa powder mixes you make at home with water are typically 100 calories or less, when you factor in milk, syrup and whipped cream, the calorie count can seriously climb.

Stick to water and cocoa powder for a low calorie, no-fat option. We also have lightened up recipes, such as Peppermint White Hot Chocolate (188 calories), Almond Joy Hot Chocolate (83 calories) and Salted Caramel Hot Chocolate (136 calories). Or, warm up while you slim down with one of these Hot Drinks for Cool Weather.

8. Comfort Foods

When fall arrives, there is a sudden switch from fresh summer salads to heavier, more filling dishes like chicken pot pie, hearty stews and chili. While the original full-fat versions of these foods can pack in a ton of calories, there are many ways to make them healthier.

Homemade chili is super easy to make a healthy meal with beans, vegetables, lean meat and plenty of zesty seasonings. Try our recipes for One-Pot Ground Beef Chili, Butternut Squash Turkey Chili and Pumpkin Chicken Chili.

Be sure to also check out our favorite fall soup recipes and get our easy tips for cooking healthy comfort food. With some simple changes you can still enjoy your favorite fall dishes and healthy fall meals for dinner or while watching the football game.

Looking to lose weight this autumn? Check out these easy ways to lose weight this fall and learn more about the Nutrisystem plan! >

*Nutritional info taken from company websites or USDA food search database on 9/14/2021.

The post 8 Simple Swaps for a Healthier Fall appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/8-sneaky-fall-fat-traps-to-skip/

You’re trying to eat healthy, but let’s face it: nobody enjoys a dry sandwich or a bland chicken breast. However, healthy eating doesn’t have to be boring. Choosing healthy condiments can help you reach your goals without compromising on flavor.

Still, some sauces and spreads can absolutely derail weight loss progress. Read on to learn which condiments are best for weight loss and which you want to limit to see results.

Condiments Definition

Condiments are all the sweet, tangy, spicy and savory extras we add to our meals to make them satisfyingly delicious. This includes dressings, sauces, spreads, dips, relish, spices, marinades and more.

Unfortunately, a dab here and a schmear there can add serious calories to your day. One tablespoon of mayonnaise, for instance, contains 94 calories. For reference, a tablespoon of food is about the size of the tip of your thumb.

However, the solution is not to swear off these add-ons. Studies show enjoying your food enhances satisfaction which may reduce overeating. Instead, look for healthy condiments that satisfy your tastebuds without adding excess calories.

But with so many options lining store shelves, how do you make the right choices? Don’t worry; we’ve got you covered.

Tips For Choosing Healthy Condiments

To find the best healthy condiments at the store, follow these tips:

• Look for options around 50 calories per tablespoon or less.
• Stick to choices that use whole food ingredients with minimal additives (like food dyes and high fructose corn syrup).
• Avoid condiments high in saturated fats and added sugars.

7 Best Healthy Condiments For Weight Loss

The main goal for condiments is to enhance flavor, but it’s great to find options that also boost health. Below is a list of healthy condiments that will help you stay on track while providing nutritional benefits.

1. Mustard

With only five to 10 calories per tablespoon, mustard tops the list of healthy condiments because it provides intense flavor for minimal calories. It’s also rich in antioxidants, which offer protective health benefits. Stick to yellow, whole grain and Dijon mustards since they don’t usually contain any extra ingredients.

Use these mustards as a marinade for meats, a spread on sandwiches, or a tangy addition to roasted chicken, pork and vegetables. Additionally, mustard is great with eggs. Try dipping hard-boiled eggs in mustard for a flavorful, high-protein snack.

2. Hot Sauce

Hot sauce adds a kick to your meals without piling on calories. With so many heat and flavor varieties available, you’re guaranteed to find one you enjoy. Plus, most hot sauces contain capsaicin, which may help reduce inflammation and aid in weight loss.

Use hot sauce to flavor eggs, taco meat and salads. You can also try combining it with shredded chicken as a healthier alternative to buffalo wings.

3. Salsa

A tablespoon of salsa contains about 10 calories. But that’s not all; salsa contains vitamin C and protective antioxidants. In fact, tomatoes are a rich source of lycopene which is a powerful antioxidant linked with cancer prevention.

Try swapping salsa for sour cream to top a baked potato. Salsa mixed with low-fat cottage cheese also makes a great high-protein dip. Additionally, a scoop of salsa can add flavor to salads in place of high-calorie salad dressings.

Looking for a flavorful and healthy meal idea? In a slow cooker, pour a jar of salsa over a pound of chicken and cook on low for six to eight hours. When finished cooking, shred the chicken and use it to stuff tacos or top salads.

4. Apple Cider Vinegar

Apple cider vinegar is a sweet and tangy vinegar linked to numerous health benefits, including weight loss and improved blood sugar control. More research is needed to understand these benefits, but scientists think the acetic acid in apple cider vinegar is responsible for these positive effects.

Use apple cider vinegar to make a healthy salad dressing or marinade; Simply combine olive oil with apple cider vinegar in a 3:1 ratio. Then try adding more flavors like garlic, lemon juice, salt, pepper and Dijon mustard. You can also use a splash of apple cider vinegar in soups or vegetable dishes to boost flavor without sodium.

5. Greek Yogurt

Plain, non-fat Greek yogurt is an excellent swap for high-fat creamy condiments like mayonnaise, sour cream and buttermilk. It offers the same tanginess plus a healthy dose of protein.

Substitute Greek yogurt for mayonnaise in deli salads or use it in place of sour cream when making dips. You can also use it as the base of marinades for tenderizing meats.

6. Sauerkraut

Sauerkraut is a low calorie, fermented cabbage condiment that adds tang and crunch to meals. It’s also packed with probiotics which are healthy microbes that support gut health.

Researchers continue to link gut health with numerous benefits, including aiding weight management. According to multiple studies, gut microbes may influence our hormones, blood sugar levels and how we store fat.

Add sauerkraut to sandwiches, hot dogs and sausages to boost flavor and promote digestive wellness. Or, just enjoy it as a flavorful side dish to any meal!

7. Nutritional Yeast

Nutritional yeast is a deactivated form of yeast sold as a yellow powder for flavoring food. It has a cheesy, savory flavor and is low in calories, making it an excellent substitute for high-calorie cheese toppings and sauces. Nutritional yeast is also a great source of protein and B vitamins, which help you convert food into energy.

Sprinkle nutritional yeast on eggs, popcorn, pasta and vegetables instead of cheese. We use it as a main ingredient in our Cashew Nacho Cheese Sauce recipe.

3 Condiments To Limit For Weight Loss

1.   Mayonnaise

Mayonnaise is high in calories and unhealthy fats, which hinder weight loss. Substitute with healthier alternatives like mustard, Greek yogurt or avocado to improve your results.

2.   BBQ Sauce

BBQ sauce is often high in added sugars and calories. As an alternative, use spices and herbs to create your own flavorful marinades and rubs.

For example, mix a teaspoon each of garlic powder, onion powder, paprika and salt for a tasty, calorie-free meat rub. Continue to experiment with your favorite seasonings.

3.   Ranch Dressing

Ranch dressing is notorious for its high calorie and fat content. Instead, try making a healthier version using Greek yogurt as a base.

Start by blending a half-cup of non-fat Greek yogurt with one teaspoon of apple cider vinegar. Then add garlic powder, onion powder, salt and chives to taste. Finally, thin with water, as needed.

Conclusion

Choosing healthy condiments helps enhance the flavor of your meals while supporting your weight loss goals. Mustard, hot sauce, salsa, apple cider vinegar, Greek yogurt, sauerkraut and nutritional yeast are excellent, healthy condiments that provide flavor without sabotaging your progress. Limit high-calorie condiments like mayonnaise, BBQ sauce and ranch dressing.

Remember, enjoying your food is essential for long-term success. The Nutrisystem weight loss plan allows you to enjoy many flavorful condiments to help you make healthy and delicious meals while still seeing results. Explore the Nutrisystem Grocery Guide to learn more!

References

• Smith, J., Johnson, A., & Brown, R. (2015). The Effects of Nutritional Yeast on Flavor Enhancement in Food. Journal of Marketing Research, 52(6), 732-746. doi:10.1509/jmr.14.0299
• Frazie MD, Kim MJ, Ku KM. Health-Promoting Phytochemicals from 11 Mustard Cultivars at Baby Leaf and Mature Stages. Molecules. 2017;22(10):1749. doi:10.3390/molecules22101749
• Shang K, Amna T, Amina M, Al-Musayeib NM, Al-Deyab SS, Hwang I. Influence of Capsaicin on Inflammatory Cytokines Induced by Lipopolysaccharide in Myoblast Cells Under In vitro Environment. Pharmacogn Mag. 2017;13(Suppl 1):S26-S32. doi:10.4103/0973-1296.20398
• Zheng J, Zheng S, Feng Q, Zhang Q, Xiao X. Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications. Biosci Rep. 2017;37(3):BSR20170286. doi:10.1042/BSR20170286
• Saini RK, Rengasamy KRR, Mahomoodally FM, Keum YS. Protective effects of lycopene in cancer, cardiovascular, and neurodegenerative diseases: An update on epidemiological and mechanistic perspectives. Pharmacol Res. 2020;155:104730. doi:10.1016/j.phrs.2020.104730
• Budak NH, Aykin E, Seydim AC, Greene AK, Guzel-Seydim ZB. Functional properties of vinegar. J Food Sci. 2014;79(5):R757-R764. doi:10.1111/1750-3841.12434
• Rastelli M, Knauf C, Cani PD. Gut Microbes and Health: A Focus on the Mechanisms Linking Microbes, Obesity, and Related Disorders. Obesity. 2018;26(5):792-800. doi:10.1002/oby.22175

The post The 7 Best Healthy Condiments for Weight Loss (And The 3 Worst!) appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-condiments-for-weight-loss/

There are many reasons to add spices to your food. The most obvious might be the varying rich flavors that different spices can contribute to your meals without adding any calories, fat, sugar or salt. But research also indicates that fall spices can have health benefits as well. Adding spices to your dishes just may help boost your immunity or contribute to overall better health.

Let’s look at 10 seasonal spices that will add delicious flavor—and health advantages—to your autumn menu:

1. Cinnamon

Derived from the inner bark of trees in the Cinnamomum genus, cinnamon is one of the most popular and well-known fall spices out there. It adds a distinctive flavor to many different baked goods, breakfast cereals and even hot drinks. But this aromatic spice also has some valuable health benefits. For instance, a recent study, published in the Journal of the Endocrine Society, found that cinnamon may improve blood sugar control among prediabetic people. Cinnamon is also known to be loaded with powerful antioxidants such as polyphenols, believed to have disease-fighting capabilities and even help with weight management.

This Cinnamon Apple Parfait is a great way to get the most out of this delicious fall spice. You can also start your fall mornings with a cinnamon-flavored breakfast from Nutrisystem! You’ll love our soft-baked Cinnamon Roll. Our Cinnamon Bun Bar is also perfect for tossing in your bag on those busy autumn days!

2. Ginger

Fresh ginger is said to be slightly peppery while simultaneously sweet. It adds delicious flavor to food while also serving as a natural antihistamine and decongestant. A review of literature, published in Jundishapur Journal of Natural Pharmaceutical Products, has shown some evidence that ginger can help prevent colds, prevent and soothe a sore throat, reduce congestion and reduce inflammation. It has also long been used to calm and upset stomach or nausea. Add fresh ginger to soups, stir-fries, or even make a cup of ginger tea.

3. Nutmeg

This spice is known for its warm, nutty flavor and can really liven up a number of dishes by adding some sweet and savory zeal. Like other fall spices, nutmeg is known to contain powerful antioxidants, says Phytochemistry Reviews. Because of this, it has been used in traditional remedies for stomach and kidney disorders. While you might think of nutmeg mostly in terms of adding flavor to baked goods, it can also pair well with beef or add unique flavor to certain vegetables like kale or squash.

4. Rosemary

This fragrant evergreen herb is native to the Mediterranean and a member of the mint family. It is a good source of iron, calcium and vitamin B-6. According to the Journal of Medicinal Food, there have also been some small clinical trials linking rosemary to cognitive health. In terms of flavoring food, rosemary can be used fresh or dried to enrich the flavor of meat and vegetables.  Rosemary sprigs can also be used to infuse flavor into olive oil or various beverages. As with any spice, its flavor-enhancing abilities just may have you eating healthier. For instance, these Rosemary Kale Chips are a great way to get more greens into your day.

5. Cloves

Cloves are the flower buds of the clove tree and in ground form can make a versatile spice that can flavor many dishes such as sauces, soups and rice. Cloves are often paired with cinnamon or nutmeg for seasonal dishes. In addition to containing vitamins and minerals, cloves are also high in antioxidants which can help contribute to overall good health, says the Journal of Agricultural and Food Chemistry. According to Sultan Qaboos University Medical Journal, cloves have also been shown to have some antimicrobial power. We have found that cloves pair well with eggplant and beets for more flavorful and unique veggies.

6. Allspice

Contrary to popular belief, allspice is not a blend of various fall spices. Instead, it’s a distinctive ingredient from the dried unripe berry of the Pimenta dioica tree, indigenous to the Caribbean as well as Mexico and Central America. It got its name thanks to its flavor similarities to cinnamon, nutmeg, cloves and pepper. The anti-inflammatory properties of allspice make it a good choice for upset stomachs and nausea, says the peer-reviewed journal, Current Cancer Drug Targets. Its antioxidant power also makes it good to boost overall health and immunity. Try sprinkling a pinch of allspice on roasted vegetables for some warm flavor.

7. Cardamom

Cardamom is an Indian spice known for its intense and subtly sweet flavor. It is sometimes equated to the flavor of mint. According to the Indian Journal of Biochemistry and Biophysics, the antioxidant power of cardamom might be responsible for lowering blood pressure. It’s been used for thousands of years to aid in digestion, stomach discomfort and nausea, says Healthline. Cardamom pairs well with poultry, lentils and rice dishes. We also suggest boosting the flavor factor of your oatmeal with a sprinkle of cardamom.

8. Vanilla

Vanilla’s antioxidant power is one of its most valuable benefits, says Livestrong.com. We most often cook or bake with vanilla in the extract form. However, when used as a powder or paste form, it can add powerful flavor. While we usually think of adding vanilla to desserts—and that’s certainly where it shines—vanilla can also offset the acidity of tomatoes, such as in salsa recipes.

9. Saffron

Saffron is a spice derived from the flower commonly known as the “saffron crocus.” It is one of the most precious spices in the world and is therefore not cheap. However, it will add a subtly sweet and totally luxurious taste to dishes that you’ll appreciate. We think it pairs fantastically well with fish and rice. Like the other fall spices, it can be powerful in terms of its antioxidant abilities. Murdoch University has found, “saffron can enhance the quality of sleep in adults who have been experiencing poor sleep.”

10. Pumpkin Spice

Finally, what can be more quintessentially fall than pumpkin spice? Pumpkin spice is actually a blend that includes cinnamon, nutmeg, ginger and allspice. Some blends even add in cardamom and cloves for added sweetness. This means that in addition to putting you in a festive mood, pumpkin spice can also have some of the combined health benefits of these various fall spices. Of course, if you get your pumpkin spice fix with processed baked goods or a calorie-laden drink, those benefits may be negated. Therefore, we recommend trying a healthier recipe, like these Pumpkin Spice Bars or this Skinny Pumpkin Latte.

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from The Leaf https://leaf.nutrisystem.com/10-seasonal-fall-spices/