Weight Loss Recipes

Worries about family, work, health and the world around us can fill our days with stress. Stress can lead to lack of sleep, headaches and bad moods that never seem to go away. That’s because stress is a real physical reaction to fear and pressure.

When we are stressed, our bodies release stress hormones known as adrenaline and cortisol. Together, these substances alter many systems within the body, increasing heart rate, elevating blood pressure, boosting energy are more. This stress response works well for short-term threats.

When life leaves us feeling stressed for days on end, this process begins to damage our everyday functioning. “The long-term activation of the stress response system and the overexposure to cortisol and other stress hormones that follows can disrupt almost all your body’s processes,” says Mayo Clinic. Chronic stress can cause serious health problems, including heart disease, stroke, difficulty with digestion, weight gain and depression. Learn more about the symptoms of chronic stress at the link below:

While it can be hard to avoid stress altogether, you can take active steps to help you reduce its impact on your well-being. Here are 10 simple strategies that you can use to release stress in the new year for a happy and healthy 2022.

1. Breathe deep.

There is nothing more natural than breathing. But when we are feeling stressed out, our normal breathing can become more rapid and shallow, diminishing the amount of fresh oxygen we pull into our bodies. Instead, focus on deep breathing.

According to the University of Michigan Health, “Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.”

There are many different breathing exercises that you can do to relax and decrease stress. “Although these shouldn’t be seen as a replacement for therapy or a cure for severe anxiety, they can be a free, simple tool for both short-term relief and long-term benefit,” says The Greater Good Science Center at the University of California, Berkeley.

One of the easiest to learn is “belly breathing.” To do it, sit or lie flat and place one hand on your stomach just below your ribs. Place your other hand on your chest. Breathe in deep through your nose, letting your belly push your hand out (your chest shouldn’t move). “Breathe out through pursed lips as if you were whistling,” says the University of Michigan Health. “Feel the hand on your belly go in, and use it to push all the air out.” Repeat this three to 10 times, taking your time with each breath.

2. Flex and release.

You can take the process of conscious breathing to the next level by thinking about relaxing each of your muscle groups. According to University of Michigan Health, Progressive Muscle Relaxation involves tensing a group of muscles as you inhale, then relaxing the muscles as you exhale. They recommend finding an audio recording at your local library or bookstore to walk you through each muscle group in order. Start by tensing up the muscles as you breathe in, then gradually releasing them as you breathe out. As you work your way through your body, visualize the stress and tension leaving that part of your body. You can try this progressive relaxation technique when you’re having trouble falling asleep, too.

3. Feel the sun.

The short daylight hours in winter and time spent almost exclusively indoors have a physical impact on us. Tri-City Medical Center explains that exposure to sunlight can increase serotonin levels and help prevent Seasonal Affective Disorder (SAD). Take time each day to go outside and feel the sunshine on your face. Just 10 minutes can make a big difference in how you’re feeling. Plus, a little fresh air and time in the great outdoors never hurts. Bonus: Exposure to sunlight helps your body produce vitamin D, which plays a key role in your immune system.

4. Walk it off.

Nutrisystem’s dietitians recommend 30 minutes of daily activity to help you stay on track with your weight loss. According to Cleveland Clinic, “Aerobic exercise has been shown to release endorphins—natural substances that help you feel better and maintain a positive attitude.” Even just a brisk 10-minute walk in the middle of a stressful day can help relieve tension in your muscles and ease your worries.

5. Shimmy and shake.

Dancing is a fun way to burn calories and, according to research, it can help reduce stress. Harvard Health explains that dancing has been shown to increase levels of the “feel-good hormone” serotonin while creating new neural connections. Whether you enjoy disco or the foxtrot, line dancing or grooving solo, dancing uses up excess energy and draws your attention away from the causes of your stress.

6. Stretch out.

We most often feel stress first as tension in our muscles. Help your body to let it go by taking a quick stretch break. The American Council on Exercise (ACE) recommends trying some workday stretches to help relax your body and mind during stressful times. Deep breathing combined with stretches like the side neck stretch, seated spinal twist and desk downward facing dog can help target “desk-sitting muscles” while you disconnect from worries. As you release the physical tension, think about letting go of the stress you are feeling inside.

7. Massage therapy.

Getting a massage can be more than just a luxurious visit to the spa. Lying on a table as a professional kneads your tight muscles is sure to help you relax. A massage lowers your cortisol levels, according to a report in the International Journal of Neuroscience.

Arthritis Foundation recommends self-massage if you don’t have the time or budget to see a professional. You can get the benefits of massage in any situation by kneading the base of the muscle under your thumb, which can even relieve tension in the shoulders, neck and forehead. For a quick foot massage, take off your shoes and roll a ball (tennis or golf size) back and forth from your toes to your heel and along the instep of your feet.

8. Eat well.

You know the food you eat affects your energy level and your mood. When stressed, you are likely to be tempted by foods that are high in calories, fat and sugar, says research from Harvard Health. Build your daily meals and snacks with lean protein, whole grains and fruits and vegetables, so your body is fueled up and well-nourished when you face stressful situations. Nutrisystem can help by crafting you a well-balanced meal plan that’s nutritious and delicious.

9. Easy answer.

Meal planning and preparation can make busy days even more stressful. Nutrisystem takes all the worry out of deciding what to have and the hassle of getting it ready. You can keep lots of choices on hand, so you never have to settle for a dull meal or unhealthy takeout. Your Nutrisystem meals are delivered right to your door, which gives you one less thing to worry about. Get started with your meal plan today! >

10. Support yourself.

You can’t control the outside world, but you can take time each day to take care of yourself. Set a reminder to spend a few moments each day feeling good about eating a healthy diet and the progress you are making toward your weight loss goal. You deserve credit for your effort and who is better than you to appreciate that?

The post 10 Tips for a Stress-Free New Year appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/tips-for-new-year-stress-relief/

Stress is unavoidable in our busy modern lives. Work, family, relationships, our health, and the news about the world can all cause us to feel tense. Daily, persistent or chronic stress can lead to headaches, insomnia, upset stomach, muscle and joint pain, and even more serious symptoms like chest pain and high blood pressure. Stress is also a common cause of overeating and, even worse, we tend to make unhealthy food and drink choices when we’re tense or anxious.

You can’t totally eliminate stress from your life, but you can alleviate the symptoms. Exercise has been shown to reduce the effects of stress. Even better, “regular exercisers are more resistant to the emotional effects of acute stress, which in turn, may protect them against diseases related to chronic stress burden,” says a report in the journal Frontiers of Physiology.

How does exercise reduce stress? How much exercise do you need to do? What type of exercise is best? What are the keys to success? Here’s what the scientists who study it have found out.

Hormone Balance

Our bodies have a natural “fight or flight” response that help us react to stressful situations. Two hormones, adrenaline and cortisol, are released to prepare us to act when faced with an immediate threat. Those hormones raise your blood pressure and blood sugar levels, which in the short-term help you respond to the threat.

Persistently high levels of adrenaline and cortisone can turn those responses into serious health problems. According to Harvard Health, “Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators.”

By the way, when we laugh, our endorphins are increased why cortisol levels are decreased.

Rest Well

Worries and frustration make it hard for us to fall and stay asleep at night. When we don’t get enough sleep, we are groggy during the day and it disrupts the hormones that regulate our appetites.

Exercise leaves our bodies feeling tired so we’re more relaxed when we go to bed. “Exercise can also help to stabilize your mood and decompress the mind,” says John Hopkins Medicine. People who exercise regularly tend to sleep longer and more soundly, according to a study in the Advances in Preventative Medicine.

Better Self-Image

Exercise has another important role to play in reducing stress when you’re trying to lose weight. Nutrisystem recommends 30 minutes of daily activity to keep your metabolism burning calories.

When you do your half-hour of exercise, you are sure to feel good about sticking to your commitment to losing weight and the progress you are making toward your goal. You can’t make all the other sources of stress go away, but you will feel better about your health.

Meditation Effect

For many people, focusing the mind on a specific thought pattern, or the practice of meditation, can chase the daily cares and worries out of their minds. Exercise can have a similar impact. As you move, your mind pays attention to what your body is doing and breaks you free of the stressful thoughts.

Exercises with a simple, repeated motion, such as walking, running, bicycling and swimming, are likely to put you in that meditative frame of mind. As you settle into the rhythm of your movement, you breathe more deeply and steadily, and your mind begins to relax.

You may also find rhythm in strength training, which includes lifting weights or working with resistance bands. Those kinds of exercises also have the benefit of helping your body turn fat into lean muscle, increasing your metabolism even when you are at rest.

Deep Stretching

Yoga is a series of movements or poses that are designed to relax your muscles and release tension in your body, so it can be effective at helping to manage the physical symptoms of stress.

The poses can seem intimidating if you’ve never tried yoga. However, many fitness clubs and community centers now offer classes in “gentle” or “chair” yoga that give you the stress-relief benefits without the challenging bending and stretching that you see more advanced students doing.

Tai chi is an ancient Chinese tradition that is now used for exercise. It blends rhythmic motion with stretching and balancing. Mayo Clinic calls tai chi a “gentle way to fight stress,” as it is used for stress reduction. “Often described as meditation in motion, tai chi promotes serenity through gentle, flowing movements,” they explain.

Fun Stuff

According to Mayo Clinic, “Even brief bouts of physical activity offer benefits. For instance, if you can’t fit in one 30-minute walk, try a few 10-minute walks instead.” Ultimately, the best kind of exercise is the kind you want to do. That includes activities that you might not normally think of as exercise but that get your body moving and your mind focused on positive thoughts.

Country line dancing, the foxtrot, disco, or any other kind of dance burns calories, releases endorphins, and helps you to relax. If you have kids around, playing games with them like tag or hopscotch will get you moving and is sure to put a smile on their faces and yours. That seems like the best of kind of stress relief.

The post Exercise for Stress Relief: What the Research Says appeared first on The Leaf.

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Step aside, cauliflower – it’s cottage cheese’s time to shine! This humble dairy product is winning hearts with its creamy texture and protein richness, offering a tasty yet healthful indulgence.

Think cottage cheese isn’t for you? Get ready to be amazed by delicious cottage cheese ideas that are not only irresistible but also offer the protein-rich benefits essential for weight management. Read on to learn more.

What is Cottage Cheese?

The unique texture of cottage cheese, which hovers between yogurt and shredded cheese, raises a lot of eyebrows. However, it’s not as mysterious as it seems.

Much like mozzarella, ricotta and feta, cottage cheese is a type of cheese curd. It’s created when milk is exposed to an acid, leading to the separation of milk solids (such as fat and protein) from the liquid. This process results in the formation of large, soft cheese curds.

These curds are then drained of excess liquid and cut into smaller pieces using a curd cutter. You’ve likely seen large and small curd cottage cheese options on store shelves; the size of the curd cutter used determines this. The final touch involves adding cream to these curds, yielding the creamy texture of cottage cheese we’re familiar with.

What does cottage cheese taste like? It has a very mild and slightly salty taste. Many people liken it to ricotta but with a milkier texture.

Is Cottage Cheese Good for You?

Yes! Cottage cheese is low in calories and protein-rich, making it a particularly healthy food for people managing their weight. Getting plenty of protein while losing weight helps control hunger and build calorie-burning muscles.

Cottage cheese also stands out for its lower fat content than other cheeses. It contains just 4% fat by weight, a stark contrast to the 30% found in cheddar cheese.

Beyond its protein and low-fat attributes, cottage cheese provides calcium, B vitamins, and other vital nutrients that contribute to a healthy body.

When reading labels, you’ll find cottage cheese nutrition facts will vary based on the type you choose. Generally, a ½ cup serving of low-fat cottage cheese offers:

• 93 calories
• 12 grams of protein
• 5 grams of carbohydrates
• 5 grams of fat

If you’re following a Nutrisystem plan, ½ cup of cottage cheese will count as one PowerFuel.

How to Pick the Healthiest Cottage Cheese

While most cottage cheese options will be healthy, paying attention to a few key details can guide you to the best choice. Look for options that are:

• Low-Fat. Cottage cheese varieties include non-fat, low-fat and full-fat options. For weight loss, low-fat (1-2% milkfat) options are often recommended for balancing satisfaction, calories and saturated fats. If you prefer full-fat cottage cheese, just modify your portions to align with your calorie objectives.
• No Added Sugars. Some sugar is naturally present in cottage cheese in the form of lactose. However, you want to make sure no extra sugar is added. Choose options that list 0 grams of added sugar.
• Reduced Sodium. Cottage cheese, similar to other cheeses, can be high in sodium, with around 320 milligrams in a ½ cup serving. Opt for “reduced sodium” varieties whenever possible.
• Short Ingredients List. Choose options with minimal additives like gums, preservatives and artificial flavors. You can add your own flavor later.

What to Eat with Cottage Cheese

Cottage cheese, with its mild flavor and creamy texture, is a highly adaptable ingredient that can be enjoyed alone or paired with a variety of other foods. Its neutral taste allows it to effortlessly blend into both sweet and savory combinations, creating a delightful culinary experience each time. Here are some pairings to try:

Sweet Pairings:

• Fresh Fruit: The natural sweetness of fruits like pineapple, berries, figs and peaches complements the creaminess of cottage cheese, making for a refreshing and healthy snack.
• Honey or Calorie-Free Sweetener and Dark Chocolate Chips: Add a dash of honey or your favorite calorie-free sweetener along with dark chocolate chips to create a decadent dessert that’s guilt-free.
• Low-Sugar Fruit Jam: Spread low-sugar fruit jam over cottage cheese for a sweet treat that’s packed with flavor but not with calories.
• Apples or Banana Slices, Cinnamon, Vanilla Extract and Low-Calorie Sweetener: This combination creates an indulgent yet wholesome breakfast option.

Savory Pairings:

• Tomatoes and Fresh Basil with Olive Oil and Balsamic Vinegar: The acidity of tomatoes and balsamic vinegar cuts through the richness of cottage cheese, while fresh basil adds a fragrant touch.
• Salsa and Diced Jalapeños: Spice up your cottage cheese with some salsa and diced jalapeños, adding a fiery kick to your meal.
• Cracked Black Pepper and Sliced Green Onion: This simple combination enhances the cottage cheese’s flavor without overpowering it.
• Sun-Dried Tomatoes and Italian Herbs: Sun-dried tomatoes add a tangy, intense flavor, while Italian herbs lend a Mediterranean flair to your cottage cheese.
• Sliced Cucumber and Dill: This pairing offers a refreshing twist, with the crispness of cucumber and the unique flavor of dill.
• Grilled or Roasted Vegetables: Pair your cottage cheese with grilled or roasted vegetables like zucchini or bell peppers for a hearty, satisfying meal.

3 Easy High Protein Cottage Cheese Ideas

In addition to the above combinations, there are even more delicious ways to incorporate cottage cheese and its health benefits into your favorite dishes. Use the following cottage cheese ideas as a guide, making adjustments that suit your taste preferences.

1. Easy Blender Cottage Cheese Pancakes

Adding cottage cheese to your favorite pancake recipe is a simple way to make high-protein pancakes.

Ingredients:

• 1 cup cottage cheese
• 2 large eggs
• ½ cup all-purpose flour
• ¼ cup whole wheat flour
• 2 tablespoons honey
• 1 teaspoon vanilla extract
• 1 ½ teaspoons baking powder
• ¼ teaspoon salt
• Butter or oil for cooking

Instructions:

1. Heat a skillet or griddle over medium heat and add a small amount of butter or oil to coat the surface.
2. Using a blender, blend cottage cheese and eggs on medium speed until the mixture is smooth.
3. Transfer mixture into a bowl and mix with honey and vanilla.
4. Add dry ingredients and mix until batter forms. Add water to thin, if needed.
5. Pour small portions of the pancake batter onto the hot skillet to form pancakes.
6. Cook until bubbles form on the surface and the edges look set, then flip the pancakes and cook the other side until golden brown.

Nutrition Information (makes 3 servings): 272 calories, 5 grams of fat, 38 grams of carbohydrates, 16 grams of protein (1 PowerFuel, 1 SmartCarb and 1 Extra)

2. Cottage Cheese Scrambled Eggs

Use cottage cheese to make your scrambled eggs extra creamy and boost your protein intake while keeping cholesterol and calories in check.

Ingredients:

• ¼ cup cottage cheese
• 2 large eggs
• Salt and pepper, to taste
• Optional toppings (e.g., chopped herbs, diced tomatoes, peppers, onions)

Instructions:

1. Whisk together the cottage cheese and eggs in a bowl until well combined.
2. Heat a non-stick skillet over medium-low heat.
3. Pour the cottage cheese and egg mixture into the skillet.
4. Cook, using a spatula to push and pull the egg mixture to scramble the egg mixture. Continue to cook to your desired degree of firmness.
5. Season with salt and pepper to taste and add any optional toppings you prefer.

Nutrition Information (makes 3 servings): 190 calories, 11 grams of fat, 3 grams of carbohydrates, 19 grams of protein (2 PowerFuels)

3. Whipped Cottage Cheese Spread

Whipping cottage cheese solves texture issues, creating a creamy spread that provides more protein and fewer calories than cream cheese or avocado.

Ingredients:

• 1 cup cottage cheese
• 1 clove garlic, minced (optional)
• Salt and pepper to taste
• Fresh herbs (e.g., chives, dill, parsley), finely chopped
• Lemon juice (optional)

Instructions:

1. Combine the cottage cheese, minced garlic (if desired), salt and pepper in a food processor or blender.
2. Blend until the mixture becomes smooth and creamy.
3. Transfer the whipped cottage cheese to a bowl and stir in your choice of fresh herbs and a squeeze of lemon juice, if desired.
4. Taste and adjust the seasoning as needed.
5. Refrigerate for at least 30 minutes before serving to allow the flavors to meld.
6. Serve as a dip for vegetables, a spread for crackers or bread, or a topping for baked potatoes.

Nutrition Information: 195 calories, 5 grams of fat, 11 grams of carbohydrates, 25 grams of protein (2 PowerFuels)

Conclusion

Cottage cheese is currently having its moment in the spotlight among health-conscious food lovers, and it’s no surprise why. This versatile dairy product boasts a low-calorie count while packing a punch with its high protein content, making it a perfect fit for those pursuing a healthy lifestyle.

There are now a variety of innovative and delicious ways people are incorporating cottage cheese into their favorite meals and snacks, adding a satisfying creaminess. If you’ve hesitated to embrace cottage cheese in the past, now’s the time to give it a second chance, thanks to these tempting cottage cheese ideas. You may discover a newfound appreciation for this unique ingredient!

References

• Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. doi:10.3945/ajcn.114.084038
• U.S. Department of Agriculture, Food Data Central. Food Data Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2341159/nutrients

The post Irresistible Cottage Cheese Ideas to Boost Your Protein Intake (Even if You’re Not a Fan of Cottage Cheese!) appeared first on The Leaf.

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How many calories are you really burning when you exercise? Smartwatches, apps, treadmills and all kinds of other devices estimate the energy you’re expending when you get sweaty, but those numbers can vary wildly.

The calories burned that these gadgets display can also be way off. In 2022, scientists reviewed 65 different studies on wrist wearables. They found that, on average, the calories burned that are displayed on these devices are off by 30 percent or more.

For runners, though, there’s an old adage that makes it seem simpler. They believe that when you run a mile, you burn around 100 calories—no matter how fast you go. So, this old wisdom says, if you jog a 16-minute mile or hum along at double that pace, you’ll peel off 100 calories for every 5,280 feet you trod.

Part of that wisdom is true, and part of it depends on you. Read on to find out how many calories do you burn running a mile? Plus, learn why running and walking burn slightly different amounts, and a simple way to use your wrist wearable or other device to learn how many calories you really burn during any workout.

No Matter the Speed You Run, You’ll Burn Roughly the Same Calories

While the “100 calories” part of the accepted running wisdom isn’t quite right, the other half is mostly true. For most runs, especially if you’re jogging or running at a relatively easy pace, you’ll burn a similar number of calories over the same distance, regardless of your pace. So, whether you run a 12-minute mile or a 10-minute mile, you’ll burn around the same amount.

This has been proven in studies for decades. In one landmark study, scientists found that runners on a treadmill burned 0.97 calories per kilogram of bodyweight for every kilometer they ran. Translated into pounds and miles, that’s 0.71 calories per pound of bodyweight per mile.

So, to estimate how many calories you burn running a mile, multiply your body weight in pounds by 0.71. For a 200-pound person, that’s 142 calories burned.

The Exception to This Rule: When You’re Running Hard

The studies on this topic, including the one listed above, measured how many calories are burned based on how much oxygen the runners expend. This means that what was measured was how many calories were burned aerobically—a word that, in addition to dance exercise, refers to how much fuel the body uses when there’s oxygen present.

When you’re walking, almost all the calories you burn are aerobic. That’s why you don’t tire out. But when your heart rate climbs, your muscles can’t get all the oxygen they need to fuel the contractions they’re doing to keep you going. At this point, exercise becomes anaerobic, meaning it’s fueled without oxygen. In these cases, your body uses carbohydrate stores in your muscles to fuel your work.

Anaerobic exercise is hard exercise: It’s the kind that makes you “feel the burn,” and eventually makes you run out of gas. It also burns calories differently.

In a study that measured the calorie burn of competitive runners going 3000 meters, scientists found that 14 percent of the calories they burned were anaerobic, tacking some extra calorie burn onto the aerobic-only calculation above.

If you run or jog at an easy pace, most of your burn will be aerobic. But if you kick it into high gear, you’ll burn a little more.

Does Running Burn More Calories Than Walking?

While running at the same pace over a distance burns the same calories, no matter your running pace, walking does burn slightly fewer calories. In a study that looked at males and females, walking 1600 meters (about one mile) burned an average of 88.9 calories, while running the same distance burned an average of 112.5 calories.

One reason for the difference between running and walking: Bounce. When you walk, your pelvis and center of gravity stay at relatively the same height off the ground. But when you run, your feet sort of “jump” off the ground, bouncing your torso up and down. Moving the weight of your torso takes energy.

That doesn’t mean walking isn’t a great way to burn bonus calories, though. Just the opposite! Because there’s less impact, you may be able to walk more, and more often, than you can run. The authors of the study above also point out an important point in walking’s favor: “Everyone does not like to run.”

How to Calculate Calories Burned

Your wrist-worn fitness tracker can give you some valuable information for calculating your calorie burn: How long you worked out and your average heart rate.

For decades, scientists have been tweaking calorie burning equations that can tell you—within reason—how many calories you’ll burn based on your age, weight, heart rate, gender and length of exercise.

In a study, scientists created the following equations to estimate calories burned during any workout. In the equation, “HR” represents average heart rate during the workout. “W” is weight in pounds. “A” is age. And “T” is the amount of time spent exercising.

Equation for Calories Burned: Men

Calorie Burned = ((-55.0969 + (0.6309 × HR) + (0.1988 × (W x 0.45)) + (0.2017 × A)) / 4.184) × 60 × T

Equation for Calories Burned: Women

Calorie Burned = ((-20.4022 + (0.4472 × HR) + (0.1263 × (W x 0.45)) + (0.074 × A)) / 4.184) × 60 × T

Too much math? Click this link to plug in your numbers and learn your calories burned using the same calculation.

The post How Many Calories Do You Really Burn Running a Mile? appeared first on The Leaf.

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If you’ve ever tried to lose weight, then you might have noticed a common struggle that tends to come up again and again: the concept of willpower. Or, more specifically, the lack thereof it. People who are trying to lose weight frequently say that they struggle with the willpower to overcome temptations. So often, this makes people feel frustrated, weak and even defeated.

So much of this comes from what we’ve been told or taught about dieting in the past. That’s the idea that “dieting” is all about giving foods up. Frankly, that model sets people up for failure from the start. Being told that certain foods are off limits seems to make most people crave them more. And it’s nearly impossible to eliminate entire sets of food groups from your diet, as so many eating plans do.

But when people begin one of these plans, and they ultimately fail, it often sets them further back—sometimes to the point of just giving up entirely.

We’re here to say that it doesn’t have to be that way.

Let’s look at the definition of willpower. It’s a noun that means, “control exerted to do something or restrain impulses.”

When we try to exert control over food impulses by making significant changes or eliminating large groups or categories of food, it can ultimately go awry. For the vast majority of people, it’s simply not sustainable. This is why so many people have shared that they’ve tried (and failed) at multiple “diets” in the past. And this is how people tend to end up in an unhealthy pattern of yo-yo dieting.

Weight Loss Without Deprivation

All of this is why Nutrisystem has always been so adamant about making smart substitutions that don’t leave you feeling deprived. People seem to have the most success when they don’t feel like they’re missing out in any way. And why should they? Food is such a big part of our lives—and it’s meant to be enjoyed.

For that reason, we are focused on helping people to make healthy changes while still getting to enjoy foods that they love. And we make it super simple!

Our easy-to-prep meals and snacks are perfectly portioned versions of all of your favorite foods, including pizza, burgers, pasta, and even desserts like cookies and cupcakes. Plus, we deliver them directly to your door for the ultimate convenience!

In addition to our heat-and-eat meals, we also teach you how to make smarter food choices in your everyday life. This way, you can lose the weight AND learn how to keep it off. With our tasty recipes, dining out tips and healthy cooking guidance, you can enjoy all of the deliciousness that life has to offer all while you reach your weight loss goals.

When people don’t feel like they’re giving up all of the things that they enjoy, they can have much greater success. Plus, they don’t feel like a failure or that they’re weak when they reach for those favorite foods—a common feeling with so many other diet plans.

The truth is you can do hard things—you have done hard things. But setting up impossible goals around eating really only sets you up for failure. And it has nothing to do with weakness and everything to do with unrealistic standards.

Shift Your Focus

At the end of the day, it’s all about shifting your focus to long-term, sustainable goals and removing the idea of willpower from the equation. Humans simply don’t have endless willpower and eventually you’re going to give in to temptations and feel like you’ve failed.

Instead, by focusing on making reasonable and sustainable changes, while still getting to enjoy food that you love, you can have great success. And, most important, you can feel good about yourself, because you deserve to! You don’t have to be in it on your own, either. Nutrisystem is here to help set you up and support you on your journey.

The post Motivation Monday: The Real Connection Between Weight Loss and Willpower appeared first on The Leaf.

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Keeping track of what you eat may be the most important thing you can do for your weight loss success: In a study from 2019, people who tracked what they ate for three months—without any other changes—lost an average of five pounds.

That’s one reason Nutrisystem created NuMi, our free tracking app. It has Nutrisystem recipes and hundreds of grocery foods already programmed in, so keeping a food diary is easier and simpler than ever.

Using a smartphone app to track what you’re eating has been shown to be easier to adhere to than using a paper diary or a website: In one study, scientists found that people who used apps to track their food logged three times more often than people who used paper journals, and almost three times as often as people who tracked via a website.

NuMi isn’t just a food journal, though: It’s a weight loss journal, helping you to log your weight and measurements, keep track of activity—even connecting to a Fitbit device if you have one—and keeping tabs on your water intake, too. Here are five reasons that keeping a journal could be your ultimate weight loss success strategy.

1. You’ll lose more weight!

How much more? Try double. In a study, people who kept a food journal lost twice as much weight as those who didn’t.

In another study, scientists found that keeping a food journal was the most significant lifestyle change an overweight or obese person could make for weight loss success—people who did so lost 3.7% more weight than the average dieter.

And the more often you track, the more weight you could lose! In fact, one study found that how often people log their dinner into an app was the most important factor for successful weight loss when using a phone-based tracking method—meaning they were using the app more often and later in the day, rather than just putting in breakfast and stopping the day’s log.

2. You’ll really know what you’re eating.

One of the reasons so many Americans are overweight or obese is that we’re bad at estimating portions. And we’re bad at it in the worst ways: A study from 2013 found that we overestimate the portion sizes of high-calorie foods, and underestimate the portion sizes of lower-calorie foods. Translation: We eat bigger slices of cake than we realize, and eat smaller salads than we ought to.

That’s part of the reason our weight can get away from us—we don’t even realize what we’re eating! This can add on weight, but also keep us from losing; because we don’t keep track of what we’re actually eating, we don’t know if we’re eating enough of the right foods—or too much of the wrong ones—to meet our goals.

A food journal can help solve this: You’ll actually know what you’re eating—and how much—so you’ll be able to stay on track to your goals … or understand why you’ve hit a plateau.

3. You can keep track of your good days—and know how to repeat them.

Plenty of weight loss advice is about what not to do. But when you’re trying to lose weight, it’s even more important to know what works—especially what works specifically for you. Your weight loss journal is the key for this: With work and family obligations, trying to keep up with the news and Netflix shows, it can be hard to remember what made your best days so great. Now you can refer back to your journal to a day where you felt powerful, happy or successful and see what you did and ate that day … so you can repeat it.

One way to use NuMi to keep track of the good days is to use the “Progress” tab at the bottom. When you’re having a good day, click the “add a photo” button at the top on the Progress page. Here, you can add a photo from your great day, and also write down why things were great: Use the “Share Your Story” area to fill in the emotions you’re feeling, the foods that made you feel satisfied, or anything else that made this a banner day on your journey. You’ll then be able to refer back to these photo posts to replicate your best days.

4. You’re reminded of your goals every day.

Writing down your goals is great, but keeping them in the front of your mind has been shown to be a key to reaching and exceeding them.

Your weight loss journal will help you do just that: Instead of getting distracted, you’ll be using NuMi each day to record your food, your weight, your progress and more. This will remind you of the habits you need to build to reach your goals, and that those goals are important to you.

5. You’ll keep track of your weight and exercise, too.

Weighing yourself frequently has been shown to help with weight loss. In one study from 2015, people who stepped on the scale every day not only lost more weight, but they adopted more “weight control strategies” in the long run. What that means: Their new, healthier habits became part of their lifestyle.

One of the “weight control strategies” you might adopt is regular exercise—and NuMi can help you track that, too. And that tracking could help motivate you to exercise more often, according to a 2021 study. With NuMi, you can manually input your activity, or connect the app to a fitness tracker to automatically sync and track your daily and weekly activity.

 

The post 5 Reasons to Keep a Weight Loss Journal appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/5-reasons-to-keep-a-weight-loss-journal/

Who doesn’t love fried chicken?

“Don’t rub it in,” you’re thinking. “With all the fat and calories, I’ll never have fried chicken again.”

Part of that is true. Just 3.5 ounces of fast food fried chicken has almost 400 calories and over 29 grams of fat. It’s neither slimming nor healthy.

But you can have fried chicken again! The magic of the air fryer—a countertop appliance that uses hot air to mimic deep-fat frying with little or no oil—puts “fried” chicken on the menu, crispy coating and all. And it’s all guilt-free!

Satisfy your fried chicken cravings with these 10 Nutrisystem-tested-and-approved healthy air fryer chicken recipes.

1. Air Fryer Honey Mustard Chicken Bites

This marinade is as simple as it is heavenly: spicy brown mustard, honey and black pepper. Simple coat bite-sized pieces of boneless chicken breast in half the marinade. Ten minutes later, it’s into the air fryer for eight minutes per side. Finally, toss the chicken in the rest of the marinade. At only 144 calories a serving (the recipe makes six servings), this delicious dish counts as one PowerFuel and two Extras on Nutrisystem. Get the full recipe here! >

2. Air Fryer Boneless Garlic Ginger Chicken Bites

The name alone tells you you’re in for a delicious, savory treat. And it’s incredibly easy to make! Mix up some garlic, ginger, lemon juice, oil, honey, cornstarch, turmeric, cumin and cayenne pepper and place it in a plastic bag. Cut a pound of boneless chicken breasts into bite-sized pieces, place them in the marinade and toss so the pieces are well coated. Let the chicken marinate for a few hours or overnight.  At this point you can make a chive yogurt dip with nonfat Greek yogurt, chopped fresh green onions, garlic powder and cayenne. The chicken takes about 16 minutes in the air fryer. The recipe makes six servings at 129 calories each. One serving counts as one PowerFuel and one Extra. View the full recipe right here! >

3. Healthy Air Fryer Chicken Drumsticks

This is the one you’ve been waiting for! The recipe has only three ingredients: skinless chicken drumsticks, oil and Cajun seasoning (cayenne pepper, paprika, garlic powder, onion powder and oregano). After marinating the chicken for half an hour, place it in the air fryer and cook for 15 minutes. Voila! Spicy “fried” chicken you can indulge in. One serving equals one drumstick which clocks in at 155 calories. On Nutrisystem, it counts as one PowerFuel and one Extra. Check out the full recipe here! >

4. Air Fryer Dry-Rubbed Chicken Bites

These bite-sized pieces of spicy (savory not hot) chicken are crunchy on the outside and juicy on the inside. The coating consists of chili powder, paprika, cumin, garlic, onion powder, black pepper and salt.  The tablespoon of olive oil helps the spices stick to the chicken pieces. After 16 minutes (eight minutes per side) in the air fryer, you can enjoy this taste bud-pleasing treat for only 245 calories. On Nutrisystem, this counts as two PowerFuels and one Extra. Get the recipe here! >

5. Air Fryer Sausage, Potatoes and Veggies

Chicken sausage is the base of this delicious, healthy mélange that includes baby potatoes, zucchini, olive oil, garlic powder and black pepper.  Ready in less than 20 minutes, one serving (the recipe makes two) is only 247 calories and counts as one SmartCarb, one PowerFuel, one Extra and half of a Vegetable. Click here for the full recipe! >

6. Air Fryer Crispy Chicken Sandwich

If you’ve been avoiding Chick-fil-A® and missing their iconic sandwich (and yummy sauce), you can get that same great taste with this tribute recipe and real Chick-fil-A® sauce, now available at select retailers and grocery stores. It all starts with a top-rated Nutrisystem lunch—the Grilled Chicken Sandwich. The secret is to let the chicken—which you separate from the bun—marinate in pickle juice for five minutes. This is followed by a breading process (egg, water, whole wheat flour) and about eight minutes in the air fryer. When it’s done, plop on a couple of pickles and you’re good to go. One serving is 358 calories and counts as two SmartCarbs, 1.5 PowerFuels and one Extra (or one Nutrisystem Lunch, one SmartCarb, half of a PowerFuel and one Extra). Check out the full recipe here! >

7. Air Fryer Chicken Parmesan Sliders

These cute little sandwiches pack the big Italian taste of chicken parm and they’re a cinch to make. The recipe starts with chicken cut into bite-sized pieces, then coated in breadcrumbs and flour.  After 15 to 20 minutes in the air fryer, assemble the sandwiches with whole wheat slider buns, low sugar marinara sauce and part skim mozzarella cheese.  Put the sandwiches back in the fryer to melt the cheese. The recipe makes four servings (that’s two sliders each!) for only 186 calories.  On Nutrisystem, these sandwiches count as one SmartCarb, one PowerFuel and two Extras. Get the full recipe here! >

8. Air Fryer BBQ Potato Skins

Enjoy the delicious taste of barbecue chicken stuffed into crispy potato skins! This tasty appetizer, which serves two people, is as delicious as the classic starter from your favorite restaurant. Topped with melty cheddar cheese and reduced fat sour cream, each 143-calorie serving counts as one PowerFuel and two Extras. Check out the full recipe right here! >

9. Air Fryer Boneless Garlic Parmesan Chicken Bites

These yummy treats will make you miss your favorite chicken wings less, guaranteed.  Have your own “wing night” by cutting a pound of chicken into bite-sized pieces. After dipping them in a beaten egg, roll them in a mixture of grated parmesan cheese, minced garlic, fresh parsley and pepper. Pop them in the air fryer and you’ll have tender, boneless chicken wings ready to enjoy. They have so much savory taste, you won’t need a dipping sauce. The recipe makes five 188-calorie servings. Each counts as two PowerFuels. Click here to view the full recipe! >

10. Healthy Air Fryer Honey Garlic Drumsticks >

To wrap up this list of healthy air fryer chicken recipes, we’ve got another drumstick option! Marinating these drumsticks in olive oil, honey and minced garlic is the secret to its tender, juicy texture and savory-sweet flavor. Cook time is only about 15 minutes. One serving (the recipe makes two) is only 168 calories and counts as one PowerFuel and two Extras. Get the recipe here! >

Have you come up with your own healthy air fryer chicken recipes? We want to try them! Submit your recipes on our Recipe Submission page for a chance to be featured right here on The Leaf.

If you’re looking for more of your favorite foods made healthier, Nutrisystem is the plan for you! We cook up perfectly portioned versions of popular meals and snacks to help you lose weight the easy (and delicious) way. Get started with a weight loss plan today!

The post 10 Healthy Air Fryer Chicken Recipes appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-air-fryer-chicken-recipes/