Weight Loss Recipes

With the springtime warmer weather—and summer just on the horizon—you might be thinking about spending more time outdoors. With that in mind, you may be even more motivated to stick to your healthy eating plans.

But what about all of the delightful light and airy springtime desserts out there? You might feel frustrated by having to forgo some of the delicious treats that pop up at this time of year. Though many of these traditional spring dessert recipes tend to feature spring fruits, you know that they’re also packed with lots of sugar.

But at Nutrisystem, we never want you to feel deprived of fresh and healthy desserts. That’s why we’ve rounded up a list of 22 healthy spring dessert recipes that are lightened-up versions of some of your favorite treats. You can enjoy any of these to the fullest with zero guilt!

1. Lightened-Up Lemon Blueberry Tart >

Fruit tarts are typically as beautiful as they are delicious. This particular recipe does not disappoint on either accord! Plus, it’s lightened up, making it a diet-friendly choice. It starts off on the right foot using whole wheat pastry flour which adds a nutrition factor that traditional white flour simply cannot. It also uses a whole cup of antioxidant-packed blueberries for some serious nutrient power. While you won’t feel deprived of the delicious taste, a slice only has a mere 161 calories per serving. Click here for the full recipe! >

2. Strawberry Lemon Icebox Cake >

Traditional icebox cakes are those with only a few simple ingredients and no baking involved. While they typically use full-fat whipped cream, our lightened-up version swaps in healthier, nonfat plain Greek yogurt. You still get the luscious texture and creaminess but without all the added fat and calories. Add in some layers of low-fat graham crackers and some fresh sliced strawberries and you’ve got a truly delicious spring dessert that won’t derail your healthy eating plans. Click here for the full recipe! >

3. Healthier Raspberry Lemon Scones >

If enjoying a fresh scone—perhaps with a cup of coffee—is an indulgent treat for you, then you’re going to love our healthier version. Using whole wheat pastry flour, a low-calorie sugar, skim milk and some coconut oil, this scone dough is off to a healthy start. The sweet and tart pairing of lemon with raspberries also creates a winning flavor combination. They are perfect for Easter brunch or as an after dinner treat. Click here for the full recipe! >

4. Matcha Blueberry Muffins >

Matcha, which is a special form of green tea made from finely powdered dried tea leaves, is said to be high in antioxidants with numerous health benefits. In this blueberry muffin recipe, matcha not only adds a delightful green hue but also nutritional goodness. They’re wholesome, delicious and will satisfy your sweet tooth, too. Click here for the full recipe! >

5. Lightened-Up Lemon Bars >

What sounds more springtime, light and airy than lemon bars? The problem with traditional bar or cookie-type desserts is that they’re usually loaded with sugar. Not our version! These truly lightened-up bars get their sweetness from applesauce and a low-calorie sugar—plus they go light on the butter. As a result, the zest and natural deliciousness of the lemons really shines through in this citrusy delight. Click here for the full recipe! >

6. Must-Try Strawberry Pie >

There’s no question that springtime brings all of the fruit pies and baked goods out—particularly strawberries, which are in-season in the spring. Unfortunately, these recipes are often loaded with sugar, taking away from the natural health power of the antioxidant-rich berries. Our version keeps things light and healthy. With a simple graham cracker crust, the strawberries themselves really take the spotlight—as they should! A delicious slice of this spring pie is a mere 132 calories. Click here for the full recipe! >

7. Homemade Carrot Cake >

With a vegetable in its name, carrot cake sounds like a healthy treat. However, most carrot cakes are loaded up with unhealthy ingredients. Our carrot cake recipe uses healthful ingredients like nonfat plain Greek yogurt, applesauce, coconut oil and whole wheat pastry flour. Plus, the frosting is lightened-up, too. Instead of full-fat cream cheese, our version swamps in part-skim ricotta plus some nonfat plain Greek yogurt for a light-but-still-delightful topping. Click here for the full recipe! >

8. Skinny Strawberry Rhubarb Crumble >

Nothing screams spring like rhubarb—a famously tart vegetable (yes, it’s a veggie!) that pops up early in the season and is often used in pies and jams. Its tart flavor is known to pair well with super sweet strawberries—and both are used in this delicious crumble. It’s indulgent and will fully satisfy your sweet tooth while only clocking in at a mere 185 calories per serving. Click here for the full recipe! >

9. Raspberry Chickpea Blondies >

Chickpeas in a dessert? You heard it right! When blended up in a food processor, chickpeas can create the perfect creamy base for these dessert bars which combine the gooey-ness of brownies with the consistency of a fresh-based cookie. Packed with antioxidant-rich raspberries and protein-packed nut butter, this is a spring dessert with lots of surprising flavor combinations that just work. They’re sure to become a go-to favorite. Click here for the full recipe! >

10. Strawberry Lemon Mousse Cups >

Though they sound decadent and indulgent, these light and airy strawberry lemon mousse cups have the fluffy consistency that you love about mousse—but in a totally diet-friendly recipe. By combining a can of lite coconut cream with plain nonfat Greek yogurt, a lemon, stevia and strawberries, you can get in your sweet fix with a mere 95 calories. Click here for the full recipe! >

11. Strawberry Oatmeal Cookies >

If cookies are your go-to dessert, you’ll definitely want to whip up a batch of these! They use healthful ingredients like oats, fresh strawberries, Greek yogurt and applesauce to create a sweet treat that’s good for you, too. It’s a spring dessert recipe that you can enjoy with zero guilt at just 78 calories for a serving of two cookies! Click here for the full recipe! >

12. Blackberry Peach Upside Down Muffin Cakes >

Peaches and blackberries are the star of these fruit-based muffin cakes!  Like a traditional upside down cake, the fruit is baked on the bottom—but the cakes are served “flipped” so that the bottom is on top. At just 153 calories for two muffins, they make a great snack that will also satisfy your craving for something sweet. Click here for the full recipe! >

13. Instant Pot Key Lime Cheesecake >

Did you know that you can use your Instant Pot to make desserts? This delicious key lime cheesecake uses six simple ingredients plus your Instant Pot (instead of the oven) for cooking! You’ll be able to enjoy the indulgent texture and taste of cheesecake but in a low-calorie version. Click here for the full recipe! >

14. Mini No-Bake Lemon Coconut Cheesecake Bites >

When it comes to simple, nothing quite beats “no-bake” desserts. With this recipe, you can whip up some delicious cheesecake bites with some simple mixing and freezing! The freezer will “set” the bites, which use healthy substitutes to traditional full-fat ingredients. With low-fat cream cheese, nonfat plain Greek yogurt, medjool dates and raw almonds, these bites are packed with goodness. Click here for the full recipe! >

15. Mixed Triple Berry Scones >

Spring calls for pretty pastries and satisfying sweets! These berry scones are perfectly portioned and packed with berrylicious flavor. Featuring a whole wheat base, a medley of your favorite mixed berries and a sprinkle of coconut sugar, this healthy spring scone recipe provides the crumbly texture and light sweetness of scones that you know and love. Click here for the full recipe! >

16. 23-Calorie Almond Meringue Cookies >

Delicious, dainty and diet-friendly, these little meringue cookie bites are the perfect dessert for your spring menu. They might look (and taste) like they’re straight from the local bakery but are actually quite simple to make. Serve them up on a colorful plate with fresh berries for a spring-inspired presentation. Click here for the full recipe! >

17. 5-Ingredient Flourless Chocolate Raspberry Cake >

Who says you need flour to bake a moist, fluffy and delicious cake? Our recipe for Flourless Chocolate Raspberry Cake proves that you can create an impressive spring dessert with just five ingredients. Nutrisystem NutriChocolaty Wafers give this cake big chocolate flavor while keeping them diet-friendly. Click here for the full recipe! >

18. Raspberry Chocolate Mousse Pie >

Enjoy an elegant chocolate dessert that’s filled with fresh, fruity flavor. This simple Raspberry Chocolate Mousse Pie is a rich and decadent treat that’s perfect for any special occasion. Top it with some low-fat whipped topping and sliced berries for a beautiful presentation. Click here for the full recipe! >

19. Blueberry Crumble >

This berrylicious pie might look like a gourmet dessert from your local bakery. However, it’s actually super simple to make! The secret ingredient is chia seeds, which provides extra fiber while creating a jelly-liked texture. This beautiful blueberry baked good is essentially to spring and summer dessert menu. Click here for the full recipe! >

20. No-Bake Skinny Mint Chocolate Brownie Bites >

These delicious Skinny Mint Chocolate Brownie Bites make some simple ingredient swaps to create a Nutrisystem-approved treat. Say goodbye to sugar-filled candy! These little mint and chocolate bites feature a wholesome crust and a creamy mint filling made from avocado, nonfat Greek yogurt, coconut oil, honey and mint extract. They are perfect for your spring celebrations (Hello, St. Paddy’s Day!). Click here for the full recipe! >

21. Air Fryer Raspberry Crisp >

Satisfy your homemade pie cravings without mixing, kneading or rolling any dough! Crisps and crumbles are ideal for all of the lazy cooks out there because they eliminate the most complicated step: pie dough. This easy raspberry spring dessert is made even easier with everyone’s favorite countertop appliance: the air fryer. Click here for the full recipe! >

22. Carrot Soufflé Cups >

Enjoy the flavors of carrot cake in a perfectly portioned muffin cup. This easy recipe is made with whole wheat flour, stevia and fresh-cut, nutrient-dense carrots. Feel free to add some raisins for even more sweet flavor. They are delicious with a cup of hot tea and could easily double as breakfast or brunch. Click here for the full recipe! >

The post 22 Easy and Healthy Spring Dessert Recipes appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/easy-and-healthy-spring-dessert-recipes/

Vitamin C is one of the most talked-about nutrients. Most of us are aware that it is essential for our health and immune system, but do you know why or how much of it you need each day? How can you be sure that you are getting enough? These days, it’s more important than ever to maintain a healthy supply of vitamin C, so we’ve put together this quick guide to everything you need to know about it and how you can get it from your daily diet.

Why is Vitamin C Important?

Healing wounds. According to the National Institutes of Health, your body uses vitamin C to produce collagen, proteins that form the primary structure of skin, cartilage and other soft tissues. When you suffer from a wound or bruise, your body replenishes the damaged area with fresh collagen.

Cancer protection. Vitamin C is an antioxidant. This means that it helps to neutralize “free radical” cells that damage healthy cells, blocking the first step in a chain reaction that may lead to cancer. “Epidemiologic evidence suggests that higher consumption of fruits and vegetables is associated with lower risk of most types of cancer, perhaps, in part, due to their high vitamin C content,” says the National Institutes of Health.

Heart disease reduction. People who don’t consume enough vitamin C are more likely to suffer from cardiovascular diseases, such as atherosclerosis, the condition in which arteries are clogged with excess cholesterol, according to a report from the National Institutes of Health.

Immune system support. We all are looking to give our bodies extra protection from infectious diseases. According to research, published in the journal Nutrients, “Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system.”

Weight loss. Leptin is a hormone that lets your body know when you’ve eaten enough food to satisfy its needs. According to the Journal of Molecular Endocrinology, vitamin C helps to regulate leptin levels in your body, ensuring that you don’t overeat. A steady supply of vitamin C helps you stay on track with your weight loss plan.

How Much Vitamin C Do You Need?

Your body cannot produce its own vitamin C, so you need to get it from the food you eat. The National Institutes of Health has recommended these daily consumption levels:

• 90 mg for adult males
• 75 mg for females
• 85 mg for pregnant women
• 120 mg for breastfeeding women
• An additional 35 mg for people who smoke

Always speak to your doctor if you have any questions or concerns about your vitamin C status, needs or supplements.

10 Foods High in Vitamin C:

The best sources for vitamin C are real foods. Supplements are available, but food comes with other essential nutrients, says Harvard Health Publishing. The National Institutes of Health provides a list of vitamin C-rich foods that can be incorporated into a healthy diet. We chose our top 10 favorite picks for your Nutrisystem plan and provided some delicious and fresh ideas for enjoying them.

1. Red Peppers

You get the highest concentration of vitamin C per serving in these colorful sweet red bell peppers. Orange, yellow and green peppers are also rich sources of the nutrient.

Try this: Roasted Red Pepper & Turkey Pinwheel Wraps make a quick and satisfying Flex lunch you can take on the go.

2. Oranges

Citrus fruits, including oranges, grapefruit and lemons, are another vitamin C-rich food source. While you get plenty of vitamin c from fresh-squeezed juice, eating the whole fruit also provides fiber that helps you feel full long after you’re finished.

Try this: Cacao Citrus Salad is a colorful breakfast or light lunch that brings together a mix of vitamin-C rich fruit flavored with maple, vanilla, and cacao nibs.

3. Strawberries

These bite-sized treats are high in fiber as well as vitamin C and other key nutrients. You can eat the strawberries whole, add them to smoothies or in other dishes.

Try this: When you’re looking for a cool and creamy snack that fits your weight loss plan and gives you just about a whole day’s supply of vitamin C, whip up a batch of our 2-Ingredient Strawberry Froyo.

4. Broccoli

You probably already know that non-starchy vegetables such as broccoli are a critical part of your daily diet because they are high in fiber and nutrients yet low in calories. Enjoy broccoli raw or lightly steamed. You can even add it to many of your favorite Nutrisystem meals!

Try this: Broccoli and Cheese Breakfast Muffins are a tasty way to start your day with a healthy serving of vegetables.

5. Brussels Sprouts

These bite-sized members of the cabbage family are one of most nutrient-dense foods, meaning they are packed with a wide range of nutrients but are very low in calories. They taste their best in fall, after a light chill has sweetened their flavor.

Try this: The whole family will love the gooey goodness of our 4-Step Cheesy Brussels Sprouts Bake.

6. Cantaloupe

The orange-fleshed melon is so sweet and juicy you don’t need another reason to eat it often, but you’ll also be glad that it loads you up with vitamin C and fiber. For a refreshing drink, freeze cantaloupe cubes and add them to low-sodium seltzer.

Try this: Grilling adds another layer of flavor to cantaloupe. Cut the flesh into cubes (with rind removed) and slide them on to skewers. Cook them over medium heat for four to six minutes, turning frequently. Check out our other ideas for grilled fruit! >

7. Cauliflower

It’s easier than ever to get your daily vitamin C from cauliflower because there are so many delicious ways to eat it—raw with dip, steamed or roasted, ground into rice-like grains, whipped with potatoes, and even rolled into pizza crust.

Try this: 5-Ingredient Buffalo Cauliflower Bread Sticks are a festive snack that you can serve for a celebration or enjoy any day of the week.

8. Kiwi

These fuzzy fruits are perfectly portable. They are great for throwing in your lunch bag for a quick and easy snack. Just slice them in half, grab a spoon and scoop out the sweet, green flesh. Add them to plain, non-fat Greek yogurt for a slightly sweet and sour twist.

Try this: You get two vitamin-C rich foods in the Kiwi Strawberry Slushie, yet it counts as only one SmartCarb on the Nutrisystem weight loss plan.

9. Tomatoes

As a sandwich topping, in a salad or in marinara sauce, tomatoes come with plenty of vitamin C, along with a powerful antioxidant known as lycopene, says Healthline. Be sure to eat the skin, where many of the nutrients are found.

Try this: With an instant pot, you can enjoy a warm and delicious Tomato Basil Frittata in under 30 minutes.

10. Pineapple

If you love tropical flavors, pineapple is a delicious source for your daily vitamin C, says Healthline. Many grocery stores now sell it already sliced and ready to eat, so you don’t have to deal with figuring out when it’s perfectly ripe and juicy.

Try this: Cinnamon Sugar Air Fryer Grilled Pineapple is crispy on the outside, juicy on the inside, and sweet and cinnamon-y in every bite.

The post 10 Foods High in Vitamin C appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/vitamin-c-foods/

You could save a load of calories by skipping breakfast. About a quarter of American adults do. But does eating breakfast help you lose weight? And is it really the most important meal of the day?

Does Eating Breakfast Help You Lose Weight?

Statistically speaking, saving calories in the morning doesn’t guarantee that you’ll lose weight faster—or at all. In fact, studies have found that breakfast skippers are more likely to be overweight or obese than faithful morning eaters.¹

One study, for example, found that people who ate a bowl of cereal for breakfast weighed less than those who skipped breakfast or who ate a higher fat breakfast.²

Some of the most successful losers—people who qualify for the National Weight Control Registry because they’ve lost 30 pounds or more and kept it off for more than a year—have a few things in common, the chief among them that 78 percent of them eat breakfast every day.³

Breakfast Keeps You Full and Satisfied

One reason breakfast plays such an important role on a weight loss program is—no surprise—that it can reduce your hunger.

Experts at the University of Arkansas Division of Agriculture explain, “While you might save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast ­skippers, and they eat more at lunch and throughout the day.²

While you may not be ready to nosh on a whole wheat bagel at the break of dawn, it can keep you full, satisfied and energized. Wait too long before eating and you could find yourself binge snacking the rest of the day.²

Boost Your Burn With Breakfast

A recent small study, published in the Journal of Clinical Endocrinology and Metabolism, suggests there may be something else at play.

Researchers at the University of Lubeck in Germany invited a group of volunteers to spend three days in a lab where their diet was strictly controlled. (Many larger breakfast studies rely on volunteers remembering what they ate over a period of time, which is not always reliable.)

The study found that the body uses 2.5 times more energy after breakfast than after dinner. This means you get more fat-burning power after a good breakfast than you do after your evening meal. The participants also had less of a spike in blood sugar and insulin concentrations after their breakfasts than they did at dinner.⁴

The old advice to “eat breakfast like a king, lunch like a prince, and dinner like a pauper” also got some credence from this research. Participants who ate a low-calorie breakfast were more likely to report feeling hungry and craving sweets later in the day than those who ate more calories at breakfast time.⁴ So yes, eating breakfast does help you lose weight!

Easy and Healthy Breakfast Ideas

With Nutrisystem, you can get delicious and nutritious breakfast options delivered right to your door. From hearty breakfast sandwiches and moist muffins to crunchy cereal and grab-and-go bars, you’re sure to find an option that you love. Plus, all of them are ready to enjoy in minutes! Paired with our easy-to-follow weight loss plan and amazing support tools, you can lose weight and get healthy while enjoying a tasty morning meal.

Check out some of our favorite irresistible healthy breakfasts below:

1. Blueberry Muffin >

Seriously, how can you resist? This fruity muffin is studded with plump, wild blueberries for a quick and easy sweet treat. It’s perfect for those with a busy schedule, the dieter looking for immediate gratification (you can eat it right out of the package) and the morning sweets craver. But here’s its weight loss secret: It has only 150 calories, but a whopping six grams of filling fiber.

2. Buttermilk Waffles >

These are not your average frozen waffles. They are a good source of fiber (three grams) and contain five grams of protein for only 160 calories. A splash of sugar-free syrup, some fresh fruit and even a sprinkle of cinnamon or nutmeg will make your quick weekday breakfast seems like a leisurely weekend brunch.

3. Apple Walnut Oatmeal >

Think of it as morning comfort food. Creamy oatmeal is dotted with real apples and walnuts and sprinkled with cinnamon (go on and sprinkle on a little more!). This instant healthy breakfast solves the “no time to eat” problem that so many of us have in the morning. It takes no time to make and you can even whip it up at work. Only 150 calories, it supplies five grams of fiber and protein to keep you full.

4. Canadian Style Turkey Bacon, Egg And Cheese Muffin >

No need to hit the drive-thru. Your favorite breakfast sammie is right in your freezer, ready to microwave and eat. High protein egg whites, American cheese and Canadian-style turkey bacon are served atop a whole grain English muffin that will give you staying power for the morning. It’s got 160 calories with three grams of fiber and 11 grams of protein.

5. Harvest Nut Oat Bar >

Looking for a grab-and-go option? Try this Harvest Nut Oat Bar made with peanuts, almonds and the goodness of cranberries and raisins. Bonus: It’s got a subtle sweetness that is sure to satisfy your cravings! Each bar is only 160 calories and has seven grams of protein. The only thing you need to supply is the morning coffee for a perfect way to start the day.

6. Granola Cereal >

Dig into a delicious bowl of crunchy clusters made from rolled oats, puffed rice and cinnamon. This sweet and wholesome morning meal is a good source of fiber and provides you with 150 calories. And don’t forget about the study we mentioned earlier about cereal eaters weighing less than breakfast skippers!²

Sources: 

1. https://www.sciencedirect.com/science/article/abs/pii/S1871403X19305472
2. https://www.uaex.edu/publications/pdf/FSFCS87.pdf
3. http://www.nwcr.ws/Research/default.htm
4. https://pubmed.ncbi.nlm.nih.gov/32073608/

The post Does Eating Breakfast Help You Lose Weight? What the Research Says appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/does-eating-breakfast-help-you-lose-weight/

Self-care is important no matter what the time of year. Paying closer attention to your mental and emotional well-being can pay off in many ways—including benefitting your overall health.

While spring often ends up being a busy time of the year for a lot of people—and that can bring added stress—it also prevents some unique opportunities for self-care, thanks to warmer weather and increased daylight.

We know self-care doesn’t always come easy. You might need to carve out the time in your busy schedule. But trust us—it’s completely worth it. And this is truly the perfect timing. People often think of spring as a season of rebirth or change. As everything starts greening up again and flowers come into bloom, it represents the start of a new beginning.

So why not honor that by starting to spend more time on yourself?

If you’re craving some calm right now, we’ve rounded up five self-care activities that you can try this spring.

1. Get Outside

One of the wonderful aspects of springtime is that the weather will start to warm up. This means that you’ll be able to enjoy more time outdoors without having to completely bundle up. Make use of that opportunity by finding time to take walks. Not only is walking good exercise but it also has been shown to reduce stress.

In fact, one study by the University of Michigan found that taking 20 minutes to walk in nature can reduce stress hormones. The study authors went as far as calling this remedy a “nature pill.” Take a “nature pill” as often as possible and you’ll find your stress levels decreasing.

2. Buy Yourself Flowers

Besides the warmer weather, in many parts of the country where plants aren’t in bloom year-round, spring is a season of flowers. Fresh buds start growing and the world around you will become more colorful once again! Celebrate it by buying yourself some fresh flowers. Having fresh flowers around your home will lift your mood.

Even better, try to make an activity out of it. If you can find a pick-your-own flowers farm, you’ll also be able to enjoy time in nature.

3. Dine Al Fresco

Warmer weather will also mean more restaurants are opening outdoor seating options allowing you to dine “al fresco,” as in, outdoors. Of course, you don’t have to dine at a restaurant to eat outside. You can also take your breakfast, lunch or dinner to your porch, patio or deck—or even set up a blanket and have a picnic—right at home. Simply being outside and getting some sunlight is good for you and will help you enjoy your time eating rather than rushing through a meal or eating mindlessly (both of which can lead to unintentional overeating).

4. Visit a Farm or Farmer’s Market

As more fresh produce comes into season, you’ll have some great reasons to visit your local farm, farmers market or farm stand. If you don’t have one near you, maybe it’s a reason to take a drive to somewhere that does! Meandering around the farmers market can be enjoyable—and good for the mind and spirit. Plus, you can stock up on some fruits and veggies for the week and prepare some seasonal recipes that help support your healthy eating plans.

5. Book Some Relaxation Time

One way to ensure that you’re fitting in some self-care activities is to book one! These days, there are more self-care experiences than ever. You can’t go wrong with the traditional massage but there are also salt cave experiences and halotherapy, float tank therapy, reflexology, acupuncture and so many more. Look into the options in your local area and treat yourself to one that works for you.

Find Something that Brings You Joy

While we hope that these self-care activities and ideas might give you some inspiration, at the end of the day, it’s about finding something that will bring you joy. Self-care is obviously about making good food choices, exercising, sleeping and practicing overall good hygiene. But it’s also about finding activities that will help you to destress.

Even just setting aside some “me-time” each day where you do something simple that you enjoy—reading, writing in a journal, practicing yoga or putting on some music and meditating—can make a huge difference. By committing to this, you are making an investment in yourself and your overall wellbeing and that’s a big deal.

The post Craving Calm? 5 Self-Care Activities to Try This Spring appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/self-care-activities/