Weight Loss Recipes

Nutrisystem makes losing weight easy because you don’t have to give up the kinds of foods you really enjoy, including deliciously sweet treats. You can satisfy your cravings for dessert with lots of options from the Nutrisystem snack menu. When it’s time for something extra special, try one of our easy recipes, each high in satisfaction yet low in calories. We love them all, but these are the most shared and liked.

Here are the top pinned dessert recipes of all time:

1. 3-Ingredient Peanut Butter Cups >

Make a better version of everybody’s favorite candy in minutes and have a supply on hand for whenever you’re ready. Bonus: the peanut butter provides one PowerFuel.

2. Cinnamon Spice Baked Apples >

It’s no surprise this delicious dish made the list; it’s packed with everyone’s favorite fall flavors and it’s super simple to make.

3. Chocolate Peppermint Cookies >

There’s no better combo than chocolate and mint. And there’s nothing better than being able to enjoy the decadent duo in diet-friendly cookies like these!

4. No-Bake Lemon Coconut Cheesecake Bites >

The picture says it all. This sweet treat is a light and airy option that makes perfect finger food at parties. Just be sure to double the batch: A dessert this delicious won’t last long!

5. Maple Walnut Fudge >

Featuring all the flavor of that utterly indulgent dessert, fudge, this delicious recipe is so sweet and so creamy, you’ll have trouble believing you can enjoy it while losing weight.

6. Cake Batter “Nice Cream” >

Nice cream is basically ice cream that’s nice to your waistline. And this one definitely does not disappoint. Wait till you find out what the delicious and healthy secret ingredient is!

7. 4-Ingredient Pumpkin Brownies >

Featuring just four simple ingredients, this is one dessert you won’t have to work for. Good thing, because we’re confident that once you give it a try, it will become a staple in your post-dinner repertoire.

8. No-Bake Samoa Chocolate Cookies >

Chocolate-lovers go crazy for this delicious dessert that’s jam-packed with flavor… not with guilt.

9. Blueberry Almond “Nice Cream” >

Our readers love this refreshing treat during the hot summer months, when frozen temptations abound, because it’s sweet, cold and totally guilt-free.

10. Decadent Grasshopper Mint Brownie >

Turn your Nutrisystem Fudge Brownie into a super-indulgent dessert with a layer of quick minty frosting. All that flavor for just 179 calories per serving? Somebody, pinch us!

11. Skinny Cannoli Dip >

We bet you never thought you’d see the words “skinny” and “cannoli” in the same sentence, huh? Lucky for you, we’ve found a way to combine the two into sweet, creamy harmony. This one is perfect for parties and gatherings. Just lay out some fruit slices or graham crackers and you’re all set to be the hostess with the mostess!

12. Low-Fat Chocolate Peanut Butter Fudge >

You can enjoy sinking your teeth into a thick piece of fudge and stay on track to your weight loss goal. This simple recipe takes just three ingredients—chocolate chips, peanut butter and almond milk.

13. Fruit Salad with Honey Lemon Dressing >

This one isn’t just pretty, it’s super tasty, too! Plus, it’s packed with all kinds of nutrients like antioxidents, vitamin C and fiber.

14. Crust-less Pumpkin Pie >

Celebrate the autumn holidays—or any coffee break—with a slice of this light but flavorful pie. It’s easy to make even if you have no baking skills.

15. Berry-Easy Bread Pudding Mug Cake >

When you’re in the mood for real comfort food, a few spoonfuls of this warm dish will hit the spot. With individual servings in each mug, you’re sure to eat just the right amount.

16. Chocolate Cherry Bliss Balls >

Made with just five ingredients, these sweet and chocolatey bites are rich and satisfying. And they’re so easy to prepare—no cooking necessary.

17. No-Bake Chocolate Chip Cheesecake Bites >

Yes, we’re talking about chocolate chip cheesecake, with the creamy texture and rich flavor you love, but only 115 calories per serving. Plus, you get two PowerFuels that keep you feeling full for hours.

18. Vanilla Berry Ricotta Mousse >

Creamy, whipped ricotta combines with fresh produce for a fruity favorite you don’t have to regret.

19. Salted Chocolate Pretzel Bread Pudding >

Just when you thought the Nutrisystem Soft Pretzel couldn’t get any better, this recipe enters the picture. The perfect combo of sweet and salty, this delicious take on a Nutrisystem snack is so decadent, it’s hard to believe it’s diet-friendly.

20. Kiwi Strawberry Slushie >

Naturally sweet and ridiculously refreshing, this fruity favorite will take your taste buds on a tropical get-away… without all the guilt of traditional frozen drinks.

21. Gingerbread Freezer Fudge >

Nothing says fall like the distinct flavor of gingerbread. And now, you can enjoy the seasonal staple all year round, thanks to this delicious fudge recipe that combines a few simple ingredients to create an unbelievably tasty treat.

22. Snickerdoodle Energy Balls >

Our readers absolutely adore these tasty little energy snacks because they’re jam-packed with flavor and they’re super simple to eat on the go.

23. Gluten-Free Chewy Ginger Cookies >

You can choose from lots of cookie options on the Nutrisystem menu, but when you’re hankering for the aroma and taste of fresh-baked, try putting a batch of these in your oven. The blend of ginger, cinnamon, molasses and vanilla bring maximum flavor to these soft and chewy cookies.

24. Red White and Blue Pudding Cup >

With three layers of flavor to dig into, each bite is juicy, smooth and creamy, and so sweet. Better make extra—the whole family is sure to want their own.

25. Peachy Honey Whipped Ricotta >

Sweet, creamy and packed with nutrition, one bite of this fabulously fruity, and you’ll be feeling peachy keen. And don’t worry: If you’re not a fan of peaches, you can easily swap them for any of your favorite fruits.

26. Chocolate Coconut Mug Cake >

Who knew such decadence could be made in a mug? Featuring a few simple ingredients, this decadent dessert is perfect for chocolate-lovers who don’t want to sabotage their slim-down. The sweetest part? No oven, necessary. Just pop your mug in the microwave and you’re good to go!

27. Pumpkin Spice Freezer Fudge >

The quintessential fall flavor, pumpkin spice tastes good in everything from coffee  to cake. And now, pumpkin spice tastes twice as nice in fudge! Creamy and sweet, this fudge is rich and decadent but totally guilt-free.

28. Salted Caramel “Nice” Cream >

Here’s the perfect blend of flavors: Gooey, sweet caramel with a spark of salt mixed in and on top frosty sweet banana-vanilla “nice” cream. It’s a sundae you can enjoy just about any day.

29. Pecan Pie Fudge >

This fudge isn’t just adorable… it’s totally tasty, too. Whip up a big batch over the weekend and have fabulous fudge at your fingertips whenever sweet treat cravings strike.

30. Easy Thumbprint Cookies >

Our readers love these crunchy little cookies because they’re easy to make and packed with fruity flavor. Bring these sweet treats to any party or gathering and we promise you they will be a huge hit.

The post The 30 Most Popular Dessert Recipes of All Time appeared first on The Leaf.

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Have you ever stepped foot in a park at dawn or as the sun is about to set? You will encounter two different scenes: people walking sincerely and people practising different forms of yoga!

Although the scene may infuse you with a sense of guilt for not being one among them, let us critically evaluate if all that walking and yoga helps with weight loss.

Walking

Yes, walking does help you in burning some calories but if you stroll or walk slowly, then it is of no use.

For walking to make a huge difference to your weight; it needs to be vigorous and done for a longer period of time. But remember, overdoing can cause injuries and burn you out too, not something you want in the pursuit of weight loss.

But if you are a beginner and wondering how to start your fitness journey, then walking can be a great start. Not just for beginners, walking can be a great start for people who are looking to start exercising after a hiatus.

Studies have suggested that walking offers a number of benefits. Below are some of the advantages of walking.

1. Type 2 Diabetes

Walking has shown to help people with Type 2 Diabetes. Regularly walking can help control fasting blood sugar levels, prevent diabetes-related complications in the future and increase the fitness level.

Walking can also reduce the risk of developing Type 2 Diabetes.

2. Cardiovascular diseases

Several studies have noted that walking promotes weight loss and therefore, it reduces the body mass index (BMI), lowers blood pressure and blood cholesterol levels and significantly reduces the risk of cardiovascular diseases (stroke and heart disease).

Studies also reveal that walking at least for 30 minutes a day five times in a week can reduce the risk of developing coronary heart disease.

3. Preventing other diseases

Studies have indicated that walking can prevent colon and breast cancer. Similarly, studies suggest that walking can also help cancer survivors and people fighting cancer. Walking will improve their mood and tiredness. However, more research is needed to validate this.  

4. Impact on mental health

Walking has proven to have a positive impact on mental health.

Research indicates that walking can help improve depression, anxiety and minor stress. It can also improve sleep quality.

However, if you think you are suffering from depression or anxiety, we strongly recommend you to visit a doctor.[1]

Yoga

Yoga is also something that is routinely recommended for weight loss and when done regularly, it can offer overall wellness.

Some of the benefits are,

• Alleviating depression.
• Improving fatigue.
• Help cope with anxiety.
• Help in managing stress.
• Can improve flexibility and posture.
• Regulate blood sugar levels.
• Can help improve conditions related to muscle and bone?[2]

However, if you are considering yoga for weight loss, then think again!

You would imagine that all the contorted positions will result in higher calorie burn. Sadly, all you do is improve your flexibility but they do not help much with your weight.

Though yoga benefits you in many other ways, merely practising a few asanas can only relax you greatly. That translates to no stress and no stress-related weight gain.

One of the major benefits of yoga in terms of weight loss is, it can train your mind and exercise self-control. So if you practise yoga, you will be better able to resist those gulab jamuns after a heavy meal. The net effect: It does help in weight loss but not in traditional ways.

So what can actually help for weight loss?

Although we are a strong proponent of walking and yoga as forms of physical activity; let us also tell you that only relying on them to achieve major weight loss goals would be wrong.

For weight loss, it is good to indulge in exercises that will burn fat and calories. For best results, you can do cardio exercises like running, cycling, and bodyweight exercises and do muscle exercises for toning.

But the most important part is the diet. Weight loss is 80% diet and 20% exercise.

So if you want to hit weight loss success sooner, eat a healthy diet! Being physically active and having morning walks, jog and yoga – all are very good and will help you stay healthy, but from weight loss point of view – they are not very helpful.  You can’t outrun a bad diet.

At Truweight we believe that with the right approach to diet, you can lose weight and stay healthy. Coupling it with a moderate amount of exercises will definitely help you achieve your weight loss goals.

 

The post Walking And Yoga – Do They Really Impact Your Weight?   appeared first on Truweight Blog.

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The death of a beloved pet often devastates the person with whom it spent its final days. The desolation tends to increase with every pleasant year of life you shared together. You grieve. You try to relive the pleasant memories. You want those memories to last, and you begin to look for ways to remember your pet after it has passed on.

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You’ve probably read dozens of articles that offer advice on how to “survive the holidays” when you’re trying to lose weight. Survive? What happened to experiencing the joy of the season, feeling merry and being happy? No one wants to just survive the holidays, like they’re a lagoon full of crocodiles. You want to enjoy them! By making just a few strategic preparations beforehand, you can experience a healthy and happy holiday.

Here are 10 simple ways to prepare for a healthy and happy holiday season:

1. Define “happy”.

What are your favorite things about the holidays? Make a list of what makes you happy during this special time of year. Gift-giving, gift-getting, bringing out the family heirloom table or tree decorations, writing cards, making holiday crafts, the annual neighborhood party or the delicious tastes of family meals: mom’s stuffing, Nana’s pizzelles, the buttery taste of Aunt Rose’s challah bread.

Chances are, one of your favorite things is the feeling of warmth and togetherness as the whole family draws together to enjoy each other. When you’re tempted to eat one extra holiday cookie or take another dip into the party punch, pull out your list. It will serve as a reminder that you have plenty of other ways to enjoy the holidays, so you won’t feel the least bit deprived.

2. Don’t skip meals.

Even if you know there’s a big feed on the agenda, don’t “save up” for it by skipping your healthy Nutrisystem meals. You don’t want to face temptation hungry.

3. Stock up on seltzer.

According to the National Health Service, alcoholic drinks may affect the brain chemicals that tell your appetite to call it a day. Researchers explain that despite consuming loads of calories in alcoholic beverages, you may end up eating more than when you are sober.

If you’d like to indulge in a glass of wine at the holiday party, fill your glass half or two-thirds of the way up with seltzer water before you add any alcohol. Bonus: Holding a glass of plain or mixed seltzer usually stops your host from trying to give you more!

4. Volunteer.

Consider signing up to help at the local soup kitchen or pet shelter over the holidays. You’re not only helping others in need, you’re helping yourself. According to Mayo Clinic, studies have found that people who volunteer can beat depression and lower stress levels, both common risks over the holidays. It can also help with keeping you physically and mentally healthy. Bring the family with you and start a new, happy holiday tradition.

5. Dance.

If you get stressed or depressed when the holidays roll around, turn on the music and get moving. You don’t have to be a scientist to figure out that it’s really hard to feel bad when you’re dancing. But science can prove it: A 2015 study, published in European Journal of Sport Science, compared the moods of recreational ballroom dancers and those who dance competitively. Researchers found that the less rigorous workout by amateurs resulted in less stress and more pleasure, even after the last notes were sounded. Even better: Dancing away the blues can burn up to 518 calories per hour (depending on the type of dance and speed), says the Wisconsin Department of Health Services. So, dance away the blues and stay happy this holiday season.

6. Plan a holiday hike… or two.

And bring as many family members along as you can! According to Healthline, walking provides a host of health benefits, such as burning calories, increasing energy and improving heart health, immunity and mood. Along with these perks, family walks also offer an interrupted time to connect with each other without distraction.

7. Keep your hands (and mind) busy.

If you relish the time you spend making holiday cookies, transfer your DIY yearnings to something that isn’t food. Many park departments, arboretums and garden clubs offer classes on how to make holiday wreaths and centerpieces, force bulbs or create fairy gardens. Learn to bead, knit and quilt at your local fabric store or art center to create homemade holiday gifts your family will love.

8. Take a moment—often.

It’s so easy to get carried away over the holidays—planning, prepping, shopping, buying, decorating, cooking, wrapping. Just the thought can make your blood pressure rise. Mindfulness—a meditative technique that helps you focus on the present moment (and not all the other moments you’re planning for)—may be your solution.

According to the magazine Today’s Dietitian, mindful practices have been shown to help develop better eating habits and a “higher well-being in daily life.” Think of it as putting yourself on pause, during which you pay close attention to what you’re feeling and sensing in the moment, without making any judgments. It can help you calm down, sidestep a craving and remind yourself of your ultimate goals, leading to better choices.

9. Relax anywhere.

Become instantly calm with simple, deep breathing techniques, no matter what’s going on around you. According to Medical News Today, a specific breathing technique called “4-7-8” may help decrease stress, improve sleep and control cravings. It involves breathing in quietly through your nose for four seconds, holding for seven seconds, then exhaling for eight seconds, making a soft whoosh sound (repeat up to four times). Just make sure to speak with your doctor before adding this practice to your routine to ensure this is the right technique for you.

10. Give yourself the gift of forgiveness.

You planned ahead to do the right thing and stick to your diet program. However, holiday treats still tempt you and a few sneak onto your plate. Don’t beat yourself up. Shame may lead you to give up and derail your diet permanently. Cut yourself a break. Everyone has a bad day, but it doesn’t have to lead to a bad life. Forgive yourself and hop right back on the diet train at your very next meal.

The post 10 Ways to Prepare for a Healthy and Happy Holiday Season appeared first on The Leaf.

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Maybe you’re going gluten free because your body is sensitive to it—you get stomach cramps when you eat most breads and cereals, or particularly bloaty when you indulge in cookies or cakes. Or maybe foods with gluten make you feel off, like your brain is in a fog.  Maybe you’re going gluten free to cut back on wheat, or simply because you want to try something new. Whatever the reason may be that leaves you inclined to whipping up gluten free recipes, we’ve got plenty of desserts that will fit perfectly into your gluten free lifestyle.

These delicious gluten free recipes essentially let you have your cake and eat it, too. The treats taste just like the ones you find in the bakery aisle, minus the gluten and a whole lot healthier.

Check out these five gluten free recipes that will taste like you’re cheating:

1. Gluten Free Banana Bread >

To kick off our list of gluten free recipes, we’ve got a recipe for homemade banana bread. Nothing beats the sweet comfort of banana bread, and this version does not disappoint. Ripe bananas, gluten free flour, applesauce, cinnamon and a few other baking staples join forces to create a soft and fluffy loaf of deliciousness. Each bite of bread is moist; each slice is hearty; and each serving counts as one SmartCarb and one Extra on Nutrisystem.

2. Gluten Free Sugar Cookies >

No gluten and no guilt here: This classic cookie will no doubt satisfy your sweet tooth, without all the sugar and fat of its supermarket sister. And the best part is that they’re as easy to make as they are good to eat. One bowl, some simple ingredients, 10 minutes in the freezer, 12 more in the oven and voila! Warm and delicious, and only 59 calories per cookie.  

3. Gluten Free Maple Cornbread >

It’s a little bit sweet and a little bit savory. It’ll please your palate and fill your belly. It’ll taste like you shouldn’t be eating it, but you absolutely can. Each serving contains only 98 calories and counts as one SmartCarb on Nutrisystem. Pair a piece with your favorite soup or chili for a combo that’s both healthy and satisfying.

4. Gluten-Free Chewy Ginger Cookies >

Enjoy the flavors of fall all year long with these spiced cookies. The gooey sweetness of molasses, a hint of vanilla, and flavorful blend of ginger, cinnamon and nutmeg make this soft treat irresistible. Share them with your family and save for the extras for sweet snacks later in the week. On Nutrisystem, each cookie counts as three Extras.

5. Gluten-Free Cranberry Scone >

Enjoy a buttery pastry without all of the guilt that typically accompanies indulging in this bakery classic. These Gluten Free Cranberry Scones can be whipped up with a few simple ingredients to create a flaky dessert that’s so decadent, you’ll want to try this recipe even if you aren’t gluten free! They’re THAT good. On Nutrisystem, each scone counts as just three Extras.

The post 5 Gluten Free Recipes That Taste Like Cheating appeared first on The Leaf.

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Medically reviewed by  Sindhu Vas, Masters in Nutrition and Food science

We have heard stories about people losing weight in a short period of time only to gain it all back. The reason is, as much as losing weight, keeping that weight off is also quite challenging.

When you revert back to your old ways after achieving your goal, weight gain is inevitable. In fact, you would gain more weight when compared to the initial weight. 

So how to stay slim and keep this weight off? 

You should remember that when you adopt any weight loss or health regime, it is not for a short period of time but to be followed throughout your life.

To stay slim and thin, you have to make essential lifestyle changes and stick to it even after achieving your goal weight and size. After losing weight, going back to gorging pastries and gulping soft drinks will not help. This will only bring back the lost weight and some more.

We dieticians at Truweight suggest five golden tips to our clients to stay slim. These tips are easy to follow and once you incorporate it and be consistent, it will become a habit.

1. Plan everything

Planning plays a huge role in shaping your wellness journey. When you indulge in weekly meal planning, you pay extra attention to what you are going to eat throughout the week. This gives you a chance to make healthier choices.

When we eat without any planning involved, we tend to eat mindlessly which adds extra and unhealthy calories.

Weekly meal planning can also help you save money. When you order food from restaurants, you spend more money on unhealthy foods. Whereas, when you plan meals, you are inclined to buy fresh and raw foods. This gives you an opportunity to cook healthy meals and budget your food.

2. The rule of 5 

This rule of five indicates the five major groups in a well-balanced diet – Complex carbs, proteins, low-fat dairy, fruits and vegetables.

Including these food groups in the everyday diet is very important for overall health. Below are the functions of each of these food groups and how they help you in maintaining your weight.

Complex carbohydrates

Unlike simple carbohydrates like white rice or pasta, complex carbohydrates take time to digest. The body breaks it down slowly and thus, there is a steady rise in the blood sugar levels.

And since it is digested slowly, it keeps the stomach fuller for a longer period of time. This makes it a great food group for diabetic patients and for weight loss.

 Complex carbohydrates can be found in vegetables, whole grains, millets etc.

Protein

Protein is another important food group for maintaining your weight. Protein plays a very crucial role in building and repairing tissues, building bones, muscles etc. It is also responsible for making hormones, enzymes and other important chemicals.

When you include protein in every meal, your stomach is satiated and is fuller for a longer period of time. This helps you to keep an eye on your calorie intake. 

Foods like chicken, eggs, beans, lentils, pulses and sprouts are rich in protein.

Low Fat Dairy

Dairy products are a great source of probiotics and including them every day in your diet can provide you with immense benefits.

 When you take low-fat dairy, you cut cholesterol, saturated fat and excess calories while upping the intake of calcium, protein and other essential vitamins and minerals.

Fruits

Fruits are rich in antioxidants, vitamins, minerals and fibre and they are a great snack option.

When you consume fibre more, you ensure proper bowel movements, lower fat and cholesterol levels in your body. Fibre will also keep your stomach sated for a longer period of time. This will help you to stay slim.

Vegetables

As mentioned above, vegetables are the best source of complex carbohydrates. They are loaded with micronutrients, fibre, vitamins and minerals. They are very important for your body’s overall wellness.

Well, the importance of ‘five’ does not end here.  Have five servings of fruits and vegetables daily and exercise at least five times a week to maintain a healthy weight. 

3. Be active

This ‘be active’ is apart from the time you spend on exercising. Spend at least 10 minutes to play with your kids or walk your pet. Take the stairs instead of the elevator. If possible, stand and walk more at your office. This will also help you to maintain your body weight.

4. Variety

Variety in your platter will indeed excite your taste bud. When you head to the supermarket, do not hesitate to pick a new vegetable or fruit you see.

This way, you will introduce variety to your flavours and add more nutrition to your body.

5. No parties on an empty stomach

If you are heading to a party, eat something healthy before leaving. When you party on an empty stomach, you will be more likely to eat junk that too in excess.

This adds unhealthy calories to your body and when you do it often, this leads to weight gain.

We at Truweight completely believe in nutrition. We attack the 7 root causes of weight gain.  Hence our clients are able to lose weight, become healthier and fight several lifestyle diseases.

By following the above-mentioned tips; you will not only lose weight in a healthier way but will also avoid weight gain in the future. 

 

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