Weight Loss Recipes

Nope, no pumpkin pie recipes to see here. As hard as it may be to believe, there are so many other sweets, savory dishes and even drinks you can make with fall’s go-to gourd, other than that classic Thanksgiving dessert. So, when you’re craving pumpkin flavor, set aside the standard crust and try one of these culinary inspirations instead. Keep reading to learn how to cook with pumpkin (and get tips, ideas and recipes)!

1. Bake pumpkin into breads, biscuits, brownies and bars.

If you think classic banana bread couldn’t possibly get any better, try adding pumpkin puree—along with maple syrup, cinnamon and pumpkin pie spice—to the mix. The resulting Pumpkin Banana Bread is super moist, full of flavor and uber satisfying.

When the sweet craving is in full force, however, whip up a batch of 4-Ingredient Pumpkin Brownies or try crispy Pumpkin Spice Bars, made with rice cereal and marshmallows.

And for a little savory with your sweet, make these Pumpkin Biscuits, spread with honey cinnamon butter for an extra divine bite.

2. Try it with chocolate.

It might sound strange, but savory pumpkin and decadent chocolate really do belong together. Test the flavor combo yourself with these Chocolate Pumpkin Truffle Balls—pop-in-your-mouth treats filled with a mix of pumpkin puree and pumpkin pie spice (plus cashew butter and maple syrup), and covered in a chocolate shell.

And speaking of tasty bites, make pumpkin as a fudge with this Pumpkin Spice Freezer Fudge recipe; no chocolate, but lots of sweet.

3. Serve pumpkin as a snack.

When you want a something refreshing and sweet in the afternoon, Pumpkin Pie Applesauce—made with two quintessential autumn fruits—works perfect.

If you prefer a more savory snack, consider a creative twist on a favorite dip: Pumpkin Hummus replaces chickpeas with roasted pumpkin cubes and is seasoned with cumin, garlic and salt. Then it’s blended with lemon juice into a hummus-like texture. Pair it with crispy Pumpkin Cranberry Crackers for an extra pop of pumpkin.

4. Eat it as an entrée.

Of course you can enjoy a Simple Pumpkin Soup for lunch, or opt the Spicy version for a little kick. But if you want to take your midday or evening meals up a notch, here are heartier pumpkin recipes:

Black Bean Quinoa Pumpkin Soup loads protein, nutrients and tons of seasoning into every spoonful; fancy-sounding Pumpkin Risotto made simple in an Instant Pot; and Slow Cooker Pumpkin Chicken Chili, which packs some serious heat.

5. Freeze pumpkin treats.

I scream, you scream, we all scream for Skinny Pumpkin Ice Cream—particularly when it’s made fresh from only four ingredients: pumpkin puree, of course, plus frozen bananas, maple syrup and pumpkin spice.

If you have more time and are feeling a little more ambitious, learn to how to cook this Pumpkin Icebox Cake that features layers of pumpkin mousse, maple mousse and graham crackers, sprinkled with walnuts and frozen to icebox ready.

6. Enjoy a pumpkin brew.

Leave those sugar-loaded coffee concoctions at the shop and make your own Skinny Pumpkin Latte—complete with whipped cream on top.

Prefer your brew chilled? The also-Skinny Pumpkin Cream Cold Brew includes maple syrup and only weighs in at only 107 calories.

7. Pair it with cream cheese.

Pumpkin offers a natural sweetness; cream cheese is tart and tangy. Together, they are proof positive that opposites attract, complementing each other in a variety of treats and sweets.

Dig into moist Pumpkin Cream Cheese Muffins; layered Mini Pumpkin Cream Cheese Pies complete with a healthy homemade crust; and Cream Cheese Pumpkin Roll—a show-stopping dessert that’s as fun to slice as it is to eat.

8. Pumpkin-spice your shakes and smoothies.

Cinnamon, ginger, nutmeg, allspice and cloves—that’s the mix that makes pumpkin spice, and it’s what you can use to flavor this Pumpkin Spice Latte Protein Shake and that Pumpkin Spice Smoothie.

Or, swap your cup for a bowl and enjoy a Pumpkin Spice Smoothie Bowl. The base is made from pumpkin puree and pumpkin pie spice, frozen bananas, nonfat milk and some vanilla extract. The topping is a medley of chopped pecans, granola crumbles, pumpkin seeds and dried cranberries; and the combo, delicious.

Stock up on Nutrisystem protein shakes to use as the base of your pumpkin creations! >

9. Eat the seeds.

No need to waste the insides of your jack-of-lantern masterpieces. Instead, learn how to cook pumpkin seeds!

Roast the seeds and toss plain ones into your salad for extra crunch. You can also enjoy them seasoned as a healthy snack (try this Sweet and Spicy Roasted Pumpkin Seed recipe), or include them as part of your breakfast Pumpkin Parfait.

You can also pair the pumpkin with chia and sesame seeds (plus healthy oats, golden raisins, cinnamon and honey) to create this super crunchy Pumpkin Seed Brittle.

10. Make spoon-able desserts.

If you prefer smooth and creamy, 3-Step Pumpkin Mousse is a beautiful choice—blended from cottage cheese, pumpkin puree, pumpkin pie spice and sugar, then topped with a light whipped topping and cinnamon.

If you’d rather a little bite in your spoon, enjoy this Slow-Cooker Pumpkin Rice Pudding, guilt-free.

Now that you know how to cook with pumpkin, read this article to learn more about the health benefits of this fall fruit and then download our printable pumpkin recipe book here! >

The post 10 Ways to Cook with Pumpkin That’s Not Pie appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/how-to-cook-with-pumpkin/

With the arrival of fall, you’re likely looking for ways to fill your plate with seasonal veggies—including butternut squash. Butternut squash is low in calories and considered a superfood thanks to being rich in nutrients.

People love the versatility of butternut squash and it’s easy to see why. It can be roasted, steamed, baked or boiled. And because this Nutrisystem SmartCarb has a relatively mild flavor, it’s really easy to add it to soup, chili and other fall recipes. Even veggie haters will gobble it up!

To help you learn how to cook butternut squash and incorporate more of it into your fall dishes, we’ve rounded up some ideas for you to try this season. Check out these 11 healthy butternut squash recipes:

1. Instant Pot Turkey Butternut Squash Soup >

There’s nothing better than comfort food—other than, perhaps, comfort food made easy! With this recipe and your handy Instant Pot, there’s no need for all-day simmering to get a rich and hearty soup. This delicious soup comes together in less than 30 minutes. In addition to shredded turkey and butternut squash, it has some complex flavor combinations including jalapeno, spinach and even coconut milk for a soup that’s a little spicy and a little sweet—but a whole lot of delicious. Click here for the full recipe! >

2. Maple Cinnamon Butternut Squash >

If you’re looking for a delicious, slightly sweet, side vegetable than look no further than this simple roasted butternut squash recipe. It involves coating two cups of cubed butternut squash with some olive oil, sugar free maple syrup, cinnamon and nutmeg. Then it’s simply roasted until soft. It’s full of flavor but only a mere 110 calories per serving. Click here for the full recipe! >

3. Butternut Squash Chicken Chowder >

When it comes to hearty and filling food, a hot and creamy chowder always fits the bill. This particular recipe is also packed with wholesome nutrition. Besides butternut squash, this healthy soup features other nutrient-packed veggies like carrots, celery, onions and turnips. It’s full of flavor and also makes a great base for a Flex Meal on a chilly autumn day. Click here for the full recipe! >

4. Turkey Roulade >

If you haven’t heard the term before, a “roulade,” is a dish cooked in the form of a roll. It looks incredibly fancy and difficult but it’s much easier than you might imagine. In this recipe, a hearty filling that includes steamed butternut squash, spinach, cranberries and some herbs is rolled inside of a turkey breast. It has veggies and lean protein all mixed together! Plus, a serving is under 200 calories, making it a winner for everyone. Click here for the full recipe! >

5. Creamy Butternut Squash Soup >

It’s the heavy cream that often makes traditional butternut squash soup less healthy than it could be. But you really don’t need the cream to get at creamy texture—the squash itself has plenty of that. Our healthier version uses non-fat milk instead but trust us, you’ll still find it rich, creamy and satisfying. Click here for the full recipe! >

6. Apple Chicken Cobb Salad >

If you mainly think of butternut squash in terms of being a side dish or a soup ingredient, this salad recipe will broaden that view. It pairs deliciously with juicy diced apples, tomatoes and avocado, making a meal that’s packed with superfood nutrition. This salad has everything going for it—protein, fiber and flavor. And a serving is just 307 calories. Click here for the full recipe! >

7. Butternut Squash Turkey Chili >

Nothing quite screams “cold weather favorite” like a bowl of chili. This particular chili recipe is made healthier with the addition of nutrient-rich butternut squash as well as other classic chili veggies like bell peppers, tomatoes and onions. It’s hearty, filling and will warm you up on the coldest of fall nights. Click here for the full recipe! >

8. One Pan Salmon, Brussels Sprouts and Squash >

This recipe makes life easy on a busy fall night when you need to whip up dinner fast. It doesn’t require much prep work and is made all in one sheet pan for easy clean-up, too. Heart-healthy salmon is baked with deliciously seasoned Brussels sprouts and butternut squash for a hearty meal that everyone in the family will love. Click here for the full recipe! >

9. Veggie Power Bowl >

The all-in-one nature of power bowls has continued to make them a favorite. This particular power bowl is a great choice for Meatless Mondays when you’re looking to fill up on veggies. In addition to roasted butternut squash, it features onions, bell peppers, arugula, quinoa, hummus and more. As with other power bowls, you’ll love seeing how all the different flavor combinations come together in a fulfilling way. Click here for the full recipe! >

10. Italian Chicken and Fall Veggie Soup >

Along with butternut squash, this soup has other fall-favorite veggies like carrots, turnips and kale. Thanks to the veggie variety, it’s packed with nutrients and will help leave you feeling full and satisfied after a warm and delicious bowl. A bowl of this yummy butternut squash soup is just 276 calories. Click here for the full recipe! >

11. Baked Butternut Squash >

This list of butternut squash recipes wouldn’t be complete without a simple baked side dish. This customer submitted recipe includes cubed butternut squash coated in garlic, avocado oil, red pepper flakes, and a little salt and pepper. You can pair it with a protein-packed PowerFuel liked roasted chicken or turkey to make a complete Flex meal. Click here for the full recipe! >

The post 11 Healthy Butternut Squash Recipes for Fall appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-butternut-squash-recipes/

“Don’t let anyone tell you that fairy tales aren’t real,” goes a popular internet meme. “I drink a potion made of magic beans every day and it brings me back to life!”

The Health Benefits of Coffee

Of course, that magic potion is coffee. But its ability to perk you up isn’t magic—nor are the other health benefits of coffee. According to John Hopkins Medicine, “Recent studies found that coffee drinkers are less likely to die from some of the leading causes of death in women: coronary heart disease, stroke, diabetes and kidney disease.” Research also shows that drinking coffee may stave off colon cancer, Parkinson’s disease, heart failure, Alzheimer’s disease and stroke.

Though you may associate coffee’s health advantages with caffeine, science has identified hundreds of other substances—anti-inflammatory flavonoids, vitamins and minerals—that protect against disease, says FoodInsight.org, a website created by nutrition and food safety experts at the International Food Information Council.

Does Coffee Boost Metabolism and Help Weight Loss?

Coffee contains caffeine that may help you lose body fat. Yes, you heard that right. According to research from Harvard T.H. Chan School of Public Health, consuming four cups of coffee per day has been shown to decrease body fat by about four percent. The study was originally conducted to determine if coffee could decrease the risk of developing Type 2 diabetes. Researchers explain, “coffee did not affect the study participants’ sensitivity to insulin – the hormone that regulates sugar levels in the blood. The study did yield an unexpected result: Drinking coffee was associated with a modest loss of body fat.” Scientists believe that the fat loss was caused by the caffeine in coffee increasing the study participants’ metabolism, causing them to burn more calories.

According to ScienceDaily, “Women who drink two or three cups of coffee a day have been found to have lower total body and abdominal fat than those who drink less, according to a new study published in The Journal of Nutrition.”

Healthline explains that caffeine has been shown to increase resting metabolic rate by increasing the breakdown of fat. “One study showed that caffeine increased fat burning by as much as 29% in lean people, while the increase was only about 10% in obese individuals,” says Healthline. Furthermore, an expert at Mayo Clinic credits coffee with potentially decreasing hunger and appetite for a short amount of time.

So, does coffee boost metabolism? From the research, it definitely seems possible. While it’s not going to magically help you drop pounds, coffee can still be incorporated in moderation into your healthy diet. (How much is too much? Click here! >) Just be sure to speak to your doctor before adding coffee and other caffeinated beverages into your routine to ensure it’s safe for you.

10 Healthy Coffee Recipes

Black coffee is a Free Food on the Nutrisystem program and fat-free creamer is an Extra. If you like your coffee sweet, stick to a natural zero-calorie sweetener like Stevia for your cup of joe. You can also try these delicious coffee recipes to get a little more of this metabolism-boosting beverage into your diet:

1. Caramel Coffee Protein Shake >

Our members and followers love to get creative with coffee! This user-generated recipe submitted by Leaf visitor, Judy, is one of our favorites. Get the best of your favorite coffee shop drink (with far fewer calories) with this scrumptious beverage. It combines cold coffee with Nutrisystem Vanilla Protein Shake mix, sugar-free caramel syrup and ice. Blitz it together in your blender for a perfect start to your day! This morning protein shake is only 142 calories and counts as one PowerFuel and one Extra on the Nutrisystem plan. Click here for the full recipe! >

2. Coffee Balsamic Marinade >

Did you know that coffee acts as a meat tenderizer? It’s great for lean cuts of meat like flank steak which can be tough. Combined with balsamic vinegar, brown sugar, whole grain mustard and minced garlic, it imparts a unique, rich, savory flavor to the meat. The recipe makes four servings and each is only 48 calories. It counts as two Extras on Nutrisystem. Click here for the full recipe! >

3. Morning Coffee Cacao Power Smoothie >

We’ve got another delicious morning beverage to start your day! Our Morning Coffee Cacao Power Smoothie can be enjoyed as a tasty breakfast or morning snack. This delicious smoothie has some surprises: a medium-sized frozen banana, frozen cauliflower and whey protein. A garnish of cacao nibs goes on top for extra chocolaty flavor. This great morning breakfast is only 199 calories and counts as one SmartCarb, one PowerFuel, one Extra and half of a Vegetable on Nutrisystem. Click here for the full recipe! >

4. Mocha Coffee Overnight Oatmeal >

The best part of this stimulating and comforting breakfast is that you make it the night before and leave it in the fridge in a Mason jar. Have it cold or warm it up in the morning for a quick and easy breakfast. It’s a delicious blend of dry oats, brewed coffee, plain nonfat Greek yogurt, unsweetened cocoa, sliced almonds and chocolate chips. It will give you the motivation you need to jump out of bed. One serving is only 217 calories and counts as one SmartCarb, one PowerFuel and one Extra on Nutrisystem. Click here for the full recipe! >

5. Iced Coffee Popsicles >

This is the sweetest, easiest pick-me-up you’ve ever had. Just three ingredients—coffee, plain fat-free yogurt and sweetener—are popped into a popsicle tray with a popsicle stick. Throw it into the freezer overnight and in the morning, you’ll have a sweet treat waiting for you! The recipe makes four popsicles that contain 33 calories each. They count as one Extra on Nutrisystem. Click here for the full recipe! >

6. 3-Ingredient Chocolate Coffee Mousse >

Cool down and fuel your day with a creamy, dreamy dessert. With just three simple ingredients and a few simple steps, you can be digging your spoon into a light and airy Chocolate Coffee Mousse that’s rich, decadent and delicious. This chocolaty java treat clocks in at just 88 calories per serving. If you’re on the Nutrisystem weight loss plan, you can count it as all three of your Extras for the day. Click here for the full recipe! >

7. Skinny Pumpkin Cream Cold Brew >

Stay on track with your weight loss while indulging in the flavors of fall with this Skinny Pumpkin Cream Cold Brew recipe! It’s perfectly portioned, lower in calories and eliminates the added sugar that typically accompanies these tasty drinks at the coffee shop.  Each 107-calorie beverage can be counted as half of a PowerFuel and two Extras on Nutrisystem. Click here for the full recipe! >

8. Sweet Cinnamon Latte >

This Sweet Cinnamon Latte is super easy to whip up. All you need is nonfat milk, Truvia, ground cinnamon and of course, coffee. Whether you need a morning pick-me-up or a midday treat, this sweet cup of joe will give you the energy you need. One serving is just 126 calories. It counts as one PowerFuel and one Extra on Nutrisystem. Click here for the full recipe! >

9. Iced Mocha Latte >

Even if you’ve never considered yourself to be an expert barista, our Iced Mocha Latte will be done faster than a barista can call out that your order is ready. Plus, your wallet will be feeling a little heavier! This tasty drink provides the caffeine kick you need with the perfect amount of chocolaty goodness. Click here for the full recipe! >

10. Vanilla Latte Protein Smoothie >

Turn your morning coffee into your morning time meal with this latte recipe! This smart sip is packed with protein and fiber for a nutritious breakfast that fuels your day. Blend up this six-ingredient shake and enjoy a refreshing, energizing beverage that fits into your weight loss meal plan. It clocks in at just 176 calories and counts as one PowerFuel and one Extra on Nutrisystem. Click here for the full recipe! >

The post Does Coffee Boost Metabolism? The Benefits of Coffee for Weight Loss (Plus Recipes!) appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/health-benefits-of-coffee-for-weight-loss-and-faster-metabolism/

When I was a kid, supper (‘dinner’ was served only on Sundays and holidays) involved 10 people crowded shoulder to shoulder around a small table in an overheated kitchen. We ate a meal my mother or sister cooked; sometimes my dad contributed by making the salad or grilling the meat. We never ate takeout food, and in restaurants maybe twice a year, if my dad got a decent bonus.

Suppers always consisted of some kind of meat or fish; something starchy like potatoes, rice (brown) or noodles (plain); and lots of vegetables, usually from a can. If you didn’t like what Ma had cooked, you were welcome to make yourself a peanut butter and jelly sandwich. These suppers were, like almost everything in my childhood, loud even cacophonous affairs with three or four conversations going on at the same time. And I loved every single one of them.

It turns out those family meals were satisfying more than my hunger. Recent research has found a host of psychological, developmental and nutritional benefits gained by children who sit down at home to a family dinner regularly, rather than eating alone or with a family group in front of a television or even in a restaurant. Children who eat dinner together as a family have lower rates of depression, anxiety, substance abuse and eating disorders; increased self-esteem and resiliency; healthier eating habits, reduced obesity; and stronger vocabulary skills because of conversations with adults.

While this might qualify as a “duh” bit of research—the benefits being obvious to those of us who have enjoyed regular family meals over the years—the work was warranted by the fact that such meals are increasingly rare. Why? The most frequently cited reason was a lack of time. Those suppers I remember so fondly were prepared by a mother who didn’t work outside the home and served to children who were all finished with school and activities and home by 6:30, as was her husband. As corny as it sounds, things really were simpler then, at least from a time-management perspective.

So what’s a concerned parent to do during this National Family Meals Month? Below, you’ll find five tips for families who want to reap the benefits of spending meal time together. For more great advice on how to get your family to eat more meals together, visit The Family Dinner Project’s website.

Tip #1: Make the Effort

While the research shows the best results accrue to children who eat five or more meals a week with their families, even one meal a week is beneficial. And don’t limit yourself only to dinner. If your family can only spend time together as a whole at breakfast or lunch, focus on those meals.

Tip #2: Work Ahead—All of You

Time-crunched parents know that the longest block of time in the day can be the stretch from when they enter the house to when dinner begins, as kids (and spouses) whine, “When are we gonna eat?”

To shorten that interval, consider making meals on less busy weekend days and freezing them. Then reheat them after work. You can supplement the meals, or hasten prep time, by using pre-chopped vegetables and meat. And don’t forget to have the kids help; time spent working together in a kitchen is a great way to catch up on each others’ days, and you may find you get more out of your teenager during work sessions than in face-to-face conversations. Same goes for cleaning up: make sure everybody has a job to do.

Tip #3: Say ‘No’ to the Screens

Sure, eating in front of the tube once in a while isn’t going to kill anybody or derail your children’s development. But researchers have found that meals eaten with a TV on don’t have the same benefits as those eaten without; something about the TV discourages deeper conversation and connection. The same is true of small screens: don’t let anybody, adults included, text or surf during dinner. Besides being rude, research supports that texting inhibits conversation, too. So here’s the deal: no TV, and no electronic devices.

Tip #4: Talk It Up

Meals are a great time to have some real conversations with your kids. Sure, you can go to the old standby “How was your day?” but anybody with a teenager knows the answer is likely to be the one-word conversations stopper: “Fine.” You can use the foods you serve as a springboard to discussions about issues like the environment and the economy or other cultures—especially true if you sample global cuisines as part of your meals.

Tip #5: Don’t be Defeated by Picky Eaters

Some researchers suggest that kids may need to have new foods placed in front of them as many as 15 times before they’ll accept the food into their regular dietary lineup. And as most parents know, forcing a child to eat simply doesn’t work. So try preparing a variety of foods and vegetables that people enjoy—make sure everybody has at least one option they like—that go well with bases like bread, potatoes, salad or rice. They can add their chicken or shrimp to the rice, for example, and season as they see fit.

The post It’s National Family Meals Month! 5 Ways Family Meals Help Your Children appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/the-value-of-family-meals/

It’s no secret that Americans love grilling: 80 percent of all U.S. households own a grill or smoker, according to the Hearth, Patio and Barbecue Association. 60 percent of those households use the grill all year.

For the other 40 percent, spring and summer are prime time, and no wonder: A backyard cookout is one of the most affordable and fun ways to spend a day with family and friends—and it’s an invitation few people can turn down, thanks to the incredible, flame-kissed food.

But don’t let these awesome, lazy Saturdays put the brakes on all the weight loss progress you made Monday to Friday! Be careful of BBQ calorie bombs that are waiting to sabotage your success. Instead, fill your plate and enjoy the day wisely with our 23 Healthy BBQ Dishes and these five easy BBQ swaps:

1. Cheeseburgers

Instead of: Going back for a second cheeseburger
Try this: Start with one and get creative with your seconds

A lean burger with a slice of low-fat cheese won’t destroy your diet. And, with veggies on top and on the side, it can make for a fairly well-balanced meal.

But if you’re the type of person who just has to head back to the grill for seconds, consider a small burger wrapped in lettuce the second time around to save on the calories from the bun. You can also cut up a small burger and use it as topping for a plate of salad, so you’ll get that burger taste without all those extra calories.

Looking for some tips for cooking up a weight loss-friendly burger?

Check out this article on How to Build a Healthier Burger for your grilling game-plan, then try one of our Better-for-You Burger Recipes. Condiments can also be calorie bombs, so check out these these five low-calorie condiments for some extra flavor. You can also stock up your freezer with the Classic Hamburger from Nutrisystem for a perfectly portioned option that’s ready in a snap!

2. Pasta Salad

Instead of: A big glop of mayo-heavy pasta or potato salad
Try this: Have a little, then visit the veggie tray

There’s nothing inherently wrong with potatoes or pasta, but when fast-acting carbohydrates like these are combined with saturated fats, the food doubles down on risks to your cardiovascular health. Not to mention the calories: A one-cup serving of homemade potato salad has 358 calories—more than the burger and bun you’ll eat them with.

If your cookout isn’t complete without a little of the creamy stuff, take a small amount (no more than half a cup), then pile your plate with raw veggies if you’re still hungry. Better yet, head right to the veggie tray from the get-go. Once you fill up on the nutrient-dense stuff, you may not have room for calorie bombs like mayo-based sides.

Or, probably our favorite solution: Whip up a bowl of your own pasta salad or potato salad. We’ve got a healthier recipe for pasta salad right here. And this article provides some guidance on how to build a healthier potato salad.

3. Baked Beans

Instead of: Canned baked beans leaking all over your plate
Try this: Freshly-chopped veggie kebabs you can eat all day

At an event bursting with fresh, homemade food, expertly cooked and lovingly prepared, canned baked beans are a strange staple—loaded with preservatives, sitting on a shelf for months, just waiting to leak all over your burger bun, contaminate your watermelon slice and intermingle with your dessert.

All this for almost 20 percent of your daily sodium, 10 grams of sugar, and about the same amount of calories of two small ears of corn—and that’s just in a half-cup serving. And who really scoops just half a cup of baked beans? In a list of BBQ calorie bombs, this one can easily be replaced with something lighter and tastier.

Bring a side that’s worthy of the occasion, and that you can actually eat with your hands. Cut onions, zucchini, bell peppers and yellow squash into chunks and make veggie kebabs. Toss them on the grill until the squashes start to soften. Enjoy them, handheld, with your burger, dog and corn on the cob. They won’t sully your watermelon or bun with sticky residue, and you can eat as many as you want without going off plan.

4. Potato Chips

Instead of: Mindlessly munching on chips
Try this: Play a game with the kids

Yes, the event is called a cookout, but it isn’t just about the food. The reasons you came might include your aunt’s famous spice mixture that makes the burgers absolutely incredible, but it’s also about the family or friends that you’ve chosen to spend the day hanging with.

So after you’ve eaten your meal, put your focus on them: Talk to them, catch up and move yourself away from the tempting snacks—studies have shown that physical distance can keep you from munching. In one study involving an office candy dish, dieters ate 1.8 more candies per day when the dish was placed on their desk versus when it was just 6 feet away. Move the chips away from you to combat the mindless munching.

And if you get a craving to have not-just-one, remember that what your body is after is likely not chips, but a change in your brain chemistry: When you eat a salty, savory or sweet snack, your body releases a biochemical called dopamine that’s associated with pleasure. But you can get this pleasure chemical in other, non-food-related ways—like exercise.

Instead of grabbing a handful of chips while listening to your uncle tell another fish story, excuse yourself to play badminton or blow bubbles with your nieces and nephews. You’ll get away from the snacks (and that story!), and give yourself the dopamine release you crave.

5. Desserts

Instead of: The sad wasteland of the dessert table
Try this: Bring something fruity and summery

There isn’t a quintessential cookout dessert, and that’s the problem: What’s there is kind of just there to be something sweet. It’s calorie bombs like brownies wilting in the sun and cookies melting into each other. If you’re on a diet, it’s not the kind of special, delicious treat that warrants a fall off the weight loss wagon. Worst of all, it doesn’t use either of the things that make a barbecue food perfect: Using the grill or being a cool, refreshing treat to take the heat off.

Solve both problems: Bring along some peaches and a container of light whipped topping to make some healthy grilled peaches! Cut them in half and remove the pits. When the grill is just about done being used for meat, put the peaches on, cut-side down, for about two minutes, until they start to soften and get cool-looking grill grate lines.

Serve each half with a big dollop (about a tablespoon) of the whipped topping in the hole where the pit was. If it’s around, top with a sprinkle of cinnamon for a summery, hot-and-cool treat that’s really special—and can only be had in summer.

If you don’t want to commandeer the grill, bring fresh blueberries and cut strawberries with the whip. Mix a half cup of each fruit with a tablespoon of the whip for a cool, refreshing treat that, again, screams summer. Oh, and it’s red, white and blue—a dessert that’s almost as American as apple pie.

Check out this tasty recipe for Fruit on a Stick with Yogurt Dip. Love something sweeter? How about a Healthy Ice Cream Recipe, a Slushie Recipe or a Popsicle Recipe?

Looking for some creative ways to enjoy summer’s best fruits? Check out these great articles:

• 7 Mouthwatering Ways to Enjoy Watermelon >
• 10 Tasty Blueberry Recipes >
• 10 Fresh New Ways to Eat Strawberries This Season >
  

The post The 5 Worst Calorie Bombs at the BBQ appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/the-5-worst-calorie-bombs-at-the-bbq/