Weight Loss Recipes

Spring is prime time for weight loss. First, we all are ready to shed heavy winter clothes and the extra pounds they’ve been covering up. The return of warm, sunny days gets us excited to go outside and be active. And many favorite healthy foods come back into season in grocery stores and local farmers markets, so we have lots of choices to put delicious variety into our meals and snacks. If you’re eager to make the most of the season, check out this guide to the best tips, hints and tempting food for losing weight this spring.

Seasonal Shift

We get a head start on weight loss in spring because we naturally tend to eat fewer calories at this time of year. Researchers theorize that we tend to stockpile calories in winter because our ancestors did when food was scarce during the cold months. Check out this story to find out about five more reasons why spring is the best season for healthy weight loss:

Get Organized

Your home and routine could use a refresh in spring and it can help you speed progress to your weight loss goal. Start by going through your pantry and pulling out items that don’t fit your healthy eating plan. Gather up boxes of mac-and-cheese mix, sugary cereals, bags of candy and other high-calorie, low-nutrition foods and take them to your local food pantry.

Learn how to organize your pantry and clean out your fridge to support your weight loss success with the articles below:

Spring Clean

When the weather outside grows bright again, we like our homes to sparkle, too. A thorough cleaning also helps with weight loss. That’s because our metabolism heats up while we’re doing housework. An hour of mopping floors, washing windows, or mowing the lawn burns 270 calories (150-pound person).

Get tips on how to spring clean your way to weight loss and find out the best chores and activities to burn calories below:

Wardrobe Purge

Treating yourself to flattering new clothes for the warm season is one of the best rewards of losing weight. On the other hand, experts say that holding on to clothes that have become too big for your new shape allows you to consider the possibility that you will regain the weight you’ve worked so hard to lose.

Strengthen your commitment to the new and improved you by taking all of the old clothes out of your closet this spring and donating them to a group that will distribute them to the needy. That’s just one of the spring weight loss tips guaranteed to work that we’ve compiled for you here:

Warm Weather Fun

Beautiful spring weather entices us to get outdoors and enjoy the bright sunshine and balmy breezes. This season is the perfect time to try out new ways to exercise and be active outside. There are so many warm weather activities that torch calories!

Walks in the park become more pleasant as we listen to the birds singing and see the flowers emerging. Hiking local trails makes walking more challenging and gets us feeling fit faster.

Riding a bicycle tones muscles and burns calories, and it can be a fun way to spend time together as a family. Golf, tennis, and the popular new game of pickleball give you the thrill of competition along with the benefits of healthy activity. In many areas, you can find yoga, Zumba, and other fitness classes held outside in spring.

Seasonal Eating

Spring brings an abundance of fresh choices to the produce section of the supermarket and local farm stands. When fruit and veggies are grown near where you buy them, you can be sure they’re at the peak of ripeness, flavor and nutrition.

Asparagus, lettuce, spinach and strawberries are among the popular items that peak in spring. These seasonal spring foods are at their best this time of year and can be incorporated into many healthy meals and recipes.

Want to learn how to grow your own healthy spring produce? Gardening is a great warm weather activity that can help you burn calories! Get started with these home gardening tips for beginners:

Grill Prep

When you’re ready to start cooking over an open flame again, take time to get your grill prepared for the season. We’ve got everything you need to know in our Guide to Getting Your Grill BBQ Ready. Among the many helpful hints, you’ll find advice on replacing drip pans and emptying the grill’s grease tray so your food doesn’t get torched by a fire.

Top Tastes

The Nutrisystem menu is full of irresistible items that are sure to light up your taste buds this season. From seasonal veggies and warm weather flavors to fruity favorites that taste like spring, you’ll love our large menu filled with variety.

Seasonal green peas and mushrooms adorn our Hearty Inspirations Lemon Caper Chicken, which comes together in a sizzling skillet in just eight minutes. It features linguine pasta and tender strips of char-grilled chicken breast in a decadent and bright lemon caper sauce. With 32 grams of protein in each serving, you’ll feel full and sustain your energy with this spring-inspired dish.

The BBQ Chicken Burrito satisfies your appetite for a hot meal that’s loaded with the flavors of warm-weather cookouts. White meat chicken is paired with black beans, brown rice and mozzarella cheese and finished with our signature barbecue sauce. Perfectly portioned and stuffed inside a whole wheat tortilla, it’s a good source of protein that reminds us of sunny days ahead!

Our Hearty Inspirations Cajun Style Chicken and Shrimp Sauté lets you celebrate Mardi Gras, the joyous spring festival in New Orleans, at your kitchen table. Bite into tender chicken and shrimp paired with long grain rice and fire-roasted vegetables. With 24 grams of protein, this surf-and-turf skillet is ready to enjoy in just nine minutes. Just toss in a skillet, heat and heat!

Enjoy the sweet taste of spring in every bite of our Strawberry Shortcake Cupcake. If warm weather and sunshine has you craving ripe, red strawberries, this is the dessert for you. It’s a good source of fiber and will satisfy your spring dessert cravings in a perfectly portioned, 130-calorie snack.

(Love strawberries? Eat them for lunch with our Strawberry Yogurt Flavored Bar! >)

Celebrate sunshine and longer days with this sweet, citrus delight. Our Lemon Zest Cake is a good source of protein and packed with light lemon flavor. Finished with a drizzle of icing and specially crafted for lemon lovers, it can brighten up even the rainiest days of spring.

Nothing says spring like carrot cake! This classic Easter dessert can now be a part of your weight loss plan. Our perfectly portioned and portable Carrot Cake Cupcake features a sweetly spiced carrot cake, real carrots and our sweet cream cheese glaze for 130 calories. Enjoy bakery-fresh flavor from this smart-sized snack that has three grams of fiber and five grams of protein.

Stock up on seasonal favorites and add these delicious meals and snacks to your spring weight loss menu!

Filling Flexes

When choosing flex meals for spring, you want food that’s full of flavor but doesn’t weigh you down. Air Fryer Shrimp Cakes treat you to the lean protein of seafood with a crispy, seasoned coating. They save you calories and are simple to make, thanks to the wonders of the air fryer.

Spring Sausage and Herb Pasta is a seasonal supper that’s smart and satisfying! It features hearty sausage, green peas, fresh herbs and a bright lemony sauce.

Our Simple Spring Green Pasta Salad recipe is a great option for picnics and parties when the weather gets warmer. It has asparagus, peas and watercress with a bright lemony flavor.

Asian Chicken Lettuce Wraps bring together fresh seasonal produce, tender chunks of chicken breast and a flavorful peanut sauce, bundled up in easy-to-eat wraps.

For a taste of sunshine, try our Lightened-up Lemon Bars. They are sure to brighten up any day this spring. Skinny Strawberry Rhubarb Crumble is perfect for picnic season.

For more spring-inspired dessert recipes and meal ideas, check out the links below!:

The post The Nutrisystem Spring Weight Loss Guide appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/spring-weight-loss-guide/

Feel like a fajita? Sure! Craving a quesadilla? Go for it. Yup, you can even have fish tacos and crispy nachos. And nope, we’re not going loco.

Some Mexican dishes may not be very diet-friendly (full-fat cheese and sour cream, we’re looking at you!). But with some simple tweaks and substitutions, you can still enjoy those unique and inspired south-of-the-border flavors without derailing your health goals. Check out these figure-friendly, mucho yummy recipes for quick mid-week meals, tasty snacks and crowd-pleasing apps. They’re also all perfect for Cinco de Mayo celebrations!

Helpful hint: Just click on the name of the dish, its image or the link in the caption to access the full recipe.

Here are 20 Mexican recipes that get the food fiesta started:

1. 10-Minute Shrimp Fajitas >

You get shrimp that’s crisped and coated in cumin, chili powder and smoked paprika, along with brightly colored bell pepper slices and sweet onions—all roasted to perfection in 10 tiny, little minutes. Wrap all that deliciousness up in a warm whole wheat tortilla for the perfect high-protein, high-flavor meal on a night when you’re short on time. Click here for the full recipe >

2. Cheesy Chicken Quesadillas >

Looks like the quesadilla of your dreams. It’s got shredded cheddar and chunks of chicken, like a quesadilla should. And most importantly: It tastes like the quintessential kind you know and love. However, with low-fat cheese and lots of vegetables to plump up the filling, this healthier version can be worked into the perfect flex dinner for your Nutrisystem plan. Click here for the full recipe >

3. Shrimp Tacos with Avocado Lime Yogurt Sauce >

What better way to celebrate Cinco de Mayo than with tasty tacos?! This Mexican classic can easily go from a diet-friendly option to diet destruction if you aren’t careful. Stay on track this holiday while enjoying these healthy Shrimp Tacos with Avocado Lime Yogurt Sauce. Your favorite Mexican restaurant can’t compete with the nutritional profile of this delicious dish.

4. Healthy and Cheesy Cauliflower Nachos >

Dig into this delicious, healthy sheet pan nacho recipe with a unique twist. Instead of fried tortilla chips as the base for our delicious toppings, we used a tasty low-carb swap for our nachos: cheesy cauliflower!

5. Party-Perfect Pico de Gallo >

A fiesta isn’t a fiesta without salsa on the spread. Made with fresh veggies, herbs and a few squirts of lime juice, Pico de Gallo is the perfect healthy dip for your favorite whole grain chip or cracker. For a little heat, add a splash of hot sauce. Click here for the full recipe >

6. Loaded Mexican Baked Sweet Potato >

Uno potato, dos potatoes, tres potatoes, cuatro! The sweet spuds take center stage in this dish, as a great source of vitamins A and C, plus fiber. Not to mention, these sweet potatoes are loaded with chicken, cheese, salsa and avocado, so they’re muy delicioso. Side it with a salad, and dinner is served. Click here for the full recipe >

7. Easy One-Pan Chicken Fajita Bake >

Add this dish to your weekday rotation for three very good reasons: It takes minimal effort to make, it tastes like a Mexican party in your mouth and it provides wide-ranging nourishment. On Nutrisystem, it counts as one SmartCarb, two PowerFuels, one Vegetable and three Extras. Need more convincing? You can sub in your favorite veggies, tweak seasonings and experiment with spices for a different flavor every time you make it. Click here for the full recipe >

8. Mango Salsa >

Go citrus with your salsa! This tropical fruit packs a healthy dose of vitamin C and folate, and helps provide the perfect blend of sweet and tangy that you can use on top of grilled chicken or shrimp, or alongside a serving of baked whole wheat tortilla chips. And before you say you hate peeling mangoes, we make it easy with these simple tips. Click here for the full recipe >

9. Cilantro Lime Cauliflower “Rice” >

It looks like regular rice. It’s got the same texture and soaks up sauces and marinades, like regular rice would. But “rice” made from cauliflower is super healthy, super easy to make and when mixed with fresh lime juice and cilantro—super delicious to eat! Consider this alternative the next time your recipe calls for rice. On Nutrisystem, cauliflower is an unlimited vegetable—you can have as much of it as you like! Click here for the full recipe >

10. Slow Cooker Shredded Chicken Fajitas >

Toss a few basic fajita ingredients—chicken, salsa, onions, garlic and beans—into the slow cooker and let it work its magic. This set-it-and-forget-it recipe makes several servings, perfect to feed the whole family. Or, freeze the leftovers for when you’re hankering for your next fajita. Click here for the full recipe >

11. Shrimp Taco Bites >

They’re cute, they crunch and they taste delicious—perfect appetizers to take the “hostess with the mostess” title at your next fiesta! Click here for the full recipe >

12. The Best Guacamole Ever >

Next up, the gold star of Mexican fare—the one, the only, the smooth, the creamy… guacamole! Guacamole provides lots of vitamins and minerals, healthy fats and fiber. However, high in calories, it’s easy to overeat. Thankfully, this lighter version is made with nonfat Greek yogurt and extra veggies, so you can enjoy a little more without worrying about diet destruction. If you’re feeling adventurous, add pineapples for a touch of sweetness. Click here for the full recipe >

13. Mini Chicken Taco Salad Bowl >

Rubbed with taco seasoning, tossed with tomatoes and black beans and then drenched with cilantro lime crema and pico de gallo, these tiny taco delights are just 190 calories per serving. Get the recipe here >

14. Fish Tacos >

Give your tacos a tasty twist with these delicious fish tacos. Featuring tender halibut, a variety of veggies and a homemade tomatillo sauce, they’re a creative and colorful take on the classic taco. Get the recipe here >

15. Tofu Taco Bowl >

Don’t worry plant-based dieters! We didn’t forget about you in this round-up of healthy Mexican recipes. Our Tofu Taco Bowl will satisfy your fiesta cravings without sabotaging your healthy diet. It features a delicious trio of tofu, basmati rice and peppers. Add your favorite toppings! Get the vegetarian recipe here >

16. Crunchy Turkey Taco Wrap >

Another creative twist on tacos, our crunchy taco wraps are packed with turkey, sour cream, iceberg lettuce, diced tomatoes and shredded cheese. They’re a much healthier alternative to a popular fast food option! Get the healthy recipe here >

17. Bell Pepper Nachos >

This is “nacho” average nacho recipe! Our Bell Pepper Nachos are low-carb and packed with flavor. We stuff mini peppers with classic nacho toppings, including black beans, Pico de Gallo and avocado. Covered in melted cheese and fresh cilantro, it’s the perfect simple starter for your weight loss menu. Get the recipe here >

18. Mexican Zucchini Boats >

Call all low-carb lovers! These Mexican Zucchini Boats are the perfect dish to enjoy when you’re craving Mexican food but want to stick to your diet. Stuffed with peppers, kale, black beans and shredded cheese, it’s a vegetarian meal that everyone will love. Get the full recipe here >

19. Easy Chicken Enchiladas >

Using some shredded chicken and cheese, a few dried herbs and some canned goods, you can create a delicious family style meal for Cinco de Mayo. This healthy spin on a Mexican classic is sure to become a top pick on your healthy household menu. Get the recipe here >

20. Mexican Street Corn Dip >

Heading to a Cinco de Mayo party? Whip up this Mexican Street Corn Dip to ensure you stay on track with your weight loss meal plan. It features charred corn, jalapeno, red onion, avocado and cheese tossed in a homemade mayo-based dressing. Click here to get the easy recipe >

Bonus: Ready for a drink? Try our Virgin Jalapeno Lemon Margarita >

Refreshingly spicy and deliciously diet-friendly, it’s the ultimate Cinco de Mayo sip. Even after the fiesta  is over, you’ll want this sweet and spicy drink “jalapeno” cup all season long! While the classic margarita is filled with sugary simple syrup, we lighten up this classic cocktail by swapping in light lemonade, plus some fresh jalapeno slices.

 

The post 20 Mexican Recipes That Won’t Destroy Your Diet appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/20-mexican-recipes-wont-destroy-diet/

Added sugar is one sneaky ingredient. Take a walk through the grocery store and you’ll find it on many nutrition labels under many different names. Even if you’re on the lookout, it can be easy to miss.

What is Added Sugar?

“All sugar, whether natural or processed, is a type of simple carbohydrate your body uses for energy,” explains Mayo Clinic. Foods like fruits, veggies and dairy products have sugar in them naturally.

Added sugars, on the other hand, are sugars that are added to some foods during processing. They can be added for a variety of reasons, such as taste, texture and preservation. The major sources of added sugar in the average American diet include sugar-sweetened beverages, desserts, sweetened coffee and tea, sweet snacks and candy.

However, added sugars pop up in more than just the sweet stuff. They sneak their way into many foods, like condiments, salad dressings, breads and cereals. They go by many different names too, making it even harder to keep track of how much you’re actually eating. Always check the ingredients and keep an eye out for the different forms of added sugar below:

• agave nectar
• brown sugar
• cane crystals
• cane sugar
• corn sweetener
• corn syrup
• crystalline fructose
• dextrose
• evaporated cane juice
• fructose
• fruit juice concentrates
• glucose
• high-fructose corn syrup
• honey
• invert sugar
• lactose
• malt sugar
• malt syrup
• maltose
• maple syrup
• molasses
• raw sugar
• sucrose

Added Sugar and Health

While added sugar is sweet to the taste, it’s definitely not sweet for your health. According to the 2020-2025 Dietary Guidelines for Americans, “A healthy dietary pattern limits added sugars to less than 10 percent of calories per day.”

The Centers for Disease Control and Prevention (CDC) states that added sugars provide lots of calories with no essential nutrients (also known as empty calories). Eating or drinking too many empty calories can make it difficult to get in all of your required nutrients without going over your daily calories, which can lead to weight gain or obesity.

But gaining weight is just the start: Some evidence shows that consuming too much added sugar can increase the risk of many other health problems, too. These include cardiovascular disease, cognitive issues (such as dementia and Alzheimer’s), diabetes, high blood pressure, high cholesterol and triglycerides, kidney or liver disease, certain cancers, and muscle or nerve damage. It may even lead to tooth decay, inflammation and skin aging, says the American Heart Association (AHA).

A Low Added Sugar Diet

“Individuals have many potential options for reducing the intake of added sugars,” says the 2020-2025 Dietary Guidelines for Americans. “Strategies include reducing portions, consuming these items less often, and selecting options low in added sugars. For those with a weight loss goal, limiting intake of foods and beverages high in added sugars is a strategy to help reduce calorie intake.”

While all of these tips may sound simple, putting them into action can be hard on your own. “When it comes to meeting the dietary guidelines for added sugars, the important thing to remember is progress over perfection,” says Courtney McCormick, Registered Dietitian Nutritionist and Manager of Clinical Research & Nutrition for Nutrisystem. “Don’t feel pressured or stressed out about having to cut out all added sugars overnight. Assess where you are today with added sugars in your diet, and gradually find ways to reduce your intake,” adds Courtney. And, she reminds us that, “the guidelines recommend no more than 10% of daily calories from added sugars, which equates to capping added sugars out at about 37 grams daily on a 1,500 calorie meal plan. So while it is important to limit added sugars, complete avoidance isn’t absolutely necessary if you find that isn’t going to be sustainable for you long-term.”

The addition of added sugars to the Nutrition Facts label in 2021 has definitely helped make limiting added sugar easier. However, keeping track of the amount you eat each day can make DIY diets on your own a whole lot more stressful.

That’s why a weight loss program that already fits into these guidelines can make a world of difference in reducing your sugar intake and achieving your goals. Instead of trying to plan, calculate and cook every meal from scratch, lean on a plan that has all the work done for you.

The Nutrisystem program is a low added sugar weight loss plan that not only helps you lose weight, but also teaches you how to keep it off. Our perfectly portioned meals and snacks are delicious and convenient. Plus, many of them are free of added sugar: Check out these 25 Nutrisystem meals and snacks that contain no added sugar! >

With Nutrisystem, you don’t have to worry about reading the Nutrition Facts label on every single meal and snack you eat. Our programs provide balanced nutrition with a high-protein, lower-glycemic approach designed by dietitians to control hunger and help manage your blood sugar levels.

By choosing the right recommended grocery add-ins and enjoying the easy-to-prep meals and snacks that we send you, you’ll lose weight and get healthy without having to constantly worry about your sugar intake. You’ll get to enjoy lean proteins, healthy fats, smart carbs like dietary fiber and nutrient rich vegetables. Plus, it will take away the stress of meal planning so you can kick back, relax and enjoy your journey to a healthier, happier you!

Get started with a Nutrisystem weight loss plan today! >

The post Why You Need a Low Added Sugar Diet appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/low-added-sugar-diet/

Taco Tuesday can perk up ordinary weeknight meals, but you can enjoy the fun of eating tacos every day. Tacos are easy to make and feature simple, flavorful ingredients that can be customized to each person’s tastes. You can choose from so many variations on the basic taco that you’ll never be bored by them. Best of all, you can fit delicious tacos into your healthy eating plan and stay on track to your weight loss goal. We’ve picked 10 of our favorite taco recipes so you can whip them up whenever you get a craving for the flavors of the Southwest.

1. Tasty Tilapia Tacos >

On Nutrisystem, Count As: 2 SmartCarbs, 1 ½ PowerFuels, 2 Extras and ½ Vegetable

Tilapia is a mild-flavored white fish that’s high in protein and low in saturated fat. With this recipe, tilapia takes on the zesty flavors of the spices and blends in with creamy cheese, tangy tomatoes and crunchy slaw. To make these tacos even tastier and more filling, add more non-starchy vegetables such as onions or peppers (sweet, hot or both). Click here for the full recipe! >

2. Crunchy Turkey Taco Wrap >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 2 Extras

If you like your tacos crunchy and meaty, try this filling wrap. It starts with ground turkey seasoned with spices for a bit of zing, accompanied by real cheese and sour cream, tomatoes and lettuce. In the center is a tostada shell that adds the satisfying crunch to every bite. It’s a healthier version of a fast food favorite! Click here for the full recipe! >

3. Shrimp Tacos with Avocado Lime Yogurt Sauce >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 2 Extras

Plump and juicy shrimp are the perfect protein for tacos because they pick up the flavors from the spicy marinade and cook in just a few minutes. We like combining the shrimp with crisp, fresh cabbage dressed in a creamy yogurt sauce that’s flavored with avocado and lime juice. Click here for the full recipe! >

4. Easy Slow Cooker Taco Soup with Ground Beef >

On Nutrisystem, Count As: ½ SmartCarb, 1 PowerFuel and ½ Vegetable

You get spoonful after spoonful of savory ground beef, plus hearty black beans and sweet corn in this Southwest-style meal. Fire-roasted tomatoes and chile peppers bump up the flavor. This easy recipe makes six servings and you can freeze any extras to pull out whenever you’re hungry for a filling Flex meal. Click here for the full recipe! >

5. Zesty Cajun Fish Tacos >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 2 Vegetables and 3 Extras

Smoky, peppery Cajun spices give mild-tasting, high-protein halibut a potent flavor boost. We pair the seasoned fish with a simple but delicious homemade tomatillo sauce. It features the tangy green cousins of tomatoes, along with jalapenos, onions, garlic and a bit of honey for sweetness. Try it with toppings such as mango, avocado, cabbage and tomatoes. Click here for the full recipe! >

6. Chicken Taco Pinwheel Wraps >

On Nutrisystem, Count As: 1 PowerFuel and 2 Extras

Turn your ordinary chicken wrap into a meal fit for a fiesta! These taco-inspired pinwheels are perfect for Taco Tuesday. All you do is mix together shredded chicken, Mexican-style cheese, cream cheese and salsa (hot or mild, your choice). Spread it on a whole wheat tortilla and roll it up tightly. After chilling the whole wrap in the fridge, you slice it into “pinwheels” and dig in. Each serving is three Chicken Taco Pinwheels. Click here for the full recipe! >

7. Vegetarian Tofu Taco Bowl >

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 1 Vegetable and 2 Extras

Don’t worry vegetarians! We have a Taco Tuesday recipe for you, too. However, this filling bowl will quench anyone’s craving for Mexican flavors—not just vegetarians. It has creamy avocado, tingly jalapeno peppers, sweet bell peppers, fresh cilantro and zesty salsa. The extra firm tofu is seasoned with chili powder and cayenne pepper, so your taste buds light up in pleasure with every bite. Click here for the full recipe! >

8. Mini Chicken Taco Salad Bowl >

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb, 1 Vegetable and 1 Extra

With this satisfying lunch, you get everything you love about fast food taco salads with far fewer calories and less fat. We load up the crispy tortilla bowl with chunks of chicken breast rubbed with taco seasoning, black beans, sweet peppers, baby spinach, green onions and pico de gallo salsa. The creamy lime cilantro dressing ties it all together. Click here for the full recipe! >

9. Tropical Shrimp Taco Bowl >

On Nutrisystem, Count As: 1 PowerFuel, ½ SmartCarb, 3 Vegetables and 2 Extras

The flavors of the tropics and Mexico join forces in this delicious bowl, featuring Cajun-spiced shrimp and mango salsa. They’re served on a bed of tender Coconut Lime Cauliflower Rice, which enhances the tropical tastes and fills you up. Even better, each serving has less than 300 calories. Click here for the full recipe! >

10. Shrimp Taco Bites >

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

Whether you’re ready for an extraordinary Taco Tuesday snack or preparing for a party, these Shrimp Taco Bites are sure to make you smile. They are easy to assemble, look irresistible and are loaded with flavor. Each crispy cup includes a plump shrimp along with avocado and zesty pico de gallo salsa. Click here for the full recipe! >

The post 10 Tasty Recipes for Taco Tuesday appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/10-best-taco-tuesday-recipes/

Barbecues, beach trips and ballgames: Make sure your body is ready for all that summer fun! Achieve your fitness and energy goals in order to do all of the outdoor chores and activities you want to do this season. Our health, wellness and fitness experts here at The Leaf have compiled these must-try simple tips to help you get your beach body ready for summer—at the kitchen table, on the couch and when you’re moving around in and out of the house.

Here are some simple ways to get your body ready for summer fun:

At meal times: Eat more fiber

Losing weight and toning up starts in the kitchen with healthy meal prep and your overall diet, not the gym. That’s why Nutrisystem is all about providing a healthy meal plan that is filled with nourishing (and delicious!) food. There are very few things that you can eat that will help firm up your stomach and abdominal region like fiber. Fiber can be found in vegetables, fruits, oats and more. It helps you feel full faster and for longer periods of time. More important for your summer beach body, fiber has the ability to help you lose belly fat: For every 10 grams of fiber you eat each day, studies show you could have as much as four percent less fat around your middle, says ScienceDaily.

That’s one reason Nutrisystem encourages members to eat four servings of non-starchy vegetables per day. Veggies like cucumbers, broccoli and spinach aren’t just low in calories and packed with nutrients your body needs, but they’re also loaded with fiber that helps to keep you satisfied. That’s also why many Nutrisystem meals and snacks are a good source of fiber—even customer favorites like the Vegetarian Lasagna have some dietary fiber built in! That way, you can enjoy the comfort foods you love while getting the filling nutrients your summer body needs to reach your goal weight.

Check out this helpful article written by our nutrition and wellness experts at The Leaf to learn more about the major connection between fiber and weight loss!

When you’re snacking: Eat healthy fats

Another nutrient that targets fat… is fat! Specifically, the right, “healthy fats.” Monounsaturated fats, like those found in seeds, fatty fishes and olive oil, have actually been found to help dieters lose belly fat, says ScienceDaily. That’s why Nutrisystem makes decadent-tasting snacks that can help you lose weight. Member favorites like the Dark Chocolaty Sea Salt Nut Square are loaded with healthy fats in a delicious snack option that satisfies.

You can even get those good fats during your non-Nutrisystem snack time, too. Almonds are super fat-fighters for your trouble spots. In one study, published in the Journal of the American Heart Association, dieters who were given a measured, daily snack of almonds lost fat in their bellies and legs, even if they didn’t lose weight overall.

When choosing healthy fats for your summer body snacks, you still want to stay portion smart. Check out the Nutrisystem Grocery Guide for the perfect PowerFuel portion size. For almonds, you can enjoy a half-ounce or two tablespoons as one PowerFuel serving on Nutrisystem.

While relaxing at home: Try a simple home workout

You’ve got the ultimate fitness machine right in your house—your body! You can try these five no-crunch moves for fun ab workouts at home, do some easy exercises without even getting out of your chair or grab a milk jug (or bag of dog food or tub of kitty litter) and do this simple, five-move full body workout at home.

To do this home workout, perform each exercise for five repetitions, then move to the next exercise resting as little as possible while staying composed. You don’t want to be completely rested but you also don’t want to put yourself in danger of falling or having another injury. After you’ve finished all five moves, rest for 30 seconds to one minute, then repeat. Go for two rounds the first time. Try to do two or more rounds of this full body workout as many times as you can each day—if you’ve got time for five rounds… great! If you’ve only got time for two rounds now and two rounds later… great! Try to improve the number of rounds you do total each week.

Exercise 1: Goblet Squat

• Hold the milk jug in front of your chest with both hands, your elbows close together and your hands cupping the jug. In this position, your forearms will look like a goblet. Stand with your feet hip-width apart, toes pointed slightly out from parallel. Push your hips back to initiate the squat. Bend your knees to descend until your thighs are at least parallel to the floor, keeping your chest up and your weight on your heels. Keep the weight of your body in your heels and press back to standing. Repeat.
• If you’re not used to squatting and want to make this exercise easier, try it without the jug and make this at home squat exercise a bodyweight squat. To make it even easier than that, set up for the exercise with a chair or box behind you. Push your hips back to squat and slowly lower yourself until you’re seated. Try to stand back up out of the squat without using your hands.

Exercise 2: Elevated Pushup

• To do this chest exercise at home, place your hands on the second or third step of the staircase. In this position, your hands should be directly beneath your shoulders and your body forming a straight line from head to heels. Maintaining this straight body line, bend your elbows to lower your chest until it touches the step—don’t reach with your head! Then push back up.
• To make this move easier, use a higher step on the staircase so that your hands are elevated even more. You can also do presses against the wall.

Exercise 3: Bent-Over Row

• To do this back exercise at home, stand holding the milk jug in front of you with your feet hip-width apart and a slight bend in your knees. Initiate the hip hinge like this: Imagine you’re holding a box or a big bag of groceries in your arms in front of you as you stand straight, and you’re going to close a car door that’s behind you using your butt. Bump the door closed with your butt—doing this will push your hips back. Keep pushing your hips back (instead of bending at the waist) to push your chest towards the floor. This should help you maintain a flat back. Once you’re bent forward, the jug will be hanging below your chest. Bend your elbows to row the jug up to your chest, then return it to hanging. Repeat this five times.

Exercise 4: Step-Up

• Holding the milk jug in front of your chest, stand with a sturdy chair, bench or box in front of you. You can also stand in front of a flight of stairs. Keep your torso upright as you place your right foot on the chair and press through your heel to bring your left foot up so you’re standing on the chair. Control your descent as you return to start. Continue performing step-ups on this leg for five repetitions, then switch legs and repeat.
• To make this move easier, use the first step of the staircase instead of the second. Perform this leg exercise in the same way otherwise.

Exercise 5: Overhead Press

• Sit in a chair and hold the milk jug in front of your chest with both hands, palms facing together. Keeping your chest proud and your elbows close to your sides, press the jug up overhead until your arms are nearly straight. Bring it back to your chest. Repeat this move five times.

During outdoor time: Add weight to your walk

Many people can get out of the house for some sunshine and stepping. Walking is a great workout that you can do almost anywhere! Just 22 minutes of walking per day could help you lose up to 20 pounds in a year. Making a few simple tweaks to your walk could help you burn even more calories to achieve your summer body.

First, try to vary your pace—even just a little. Studies have shown that faster bursts of walking (even just five inches per second faster) helped walkers burn up to 20 percent more calories than keeping a constant pace. Try setting a timer on your walk so that every two minutes, your phone beeps. When it does, pick up the pace just a little bit for 30 seconds. Return to your normal pace until the next beep.

You can also amp up your calorie burn by adding a little weight to your walk. “Rucking” is an activity where exercisers walk, march or run with heavy packs on their backs. It seriously increases the calories you’ll use: According to the Compendium of Physical Activities, a 200-pound man will burn 378 calories when rucking for 30 minutes, compared to burning just 141 calories when walking without the pack. The pack doesn’t have to be super heavy either: Try starting with just a backpack that has a few heavy books or soup cans from your kitchen pantry in it. Work your way up to bags that are up to 10 percent of your body weight. The added weight will give your walk a fitness boost.

Be sure to read this article by our wellness experts at The Leaf for even more health and fitness tips to help you achieve your summer body and boost your energy and metabolism. While you’re at it, take a stop by our recipe portal and view an endless supply of meal ideas and culinary inspirations that will keep you and your loved ones happy and healthy.

*Always speak to your doctor before starting a new exercise routine.

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from The Leaf https://leaf.nutrisystem.com/at-home-summer-body-tips/