Weight Loss Recipes

Experiencing cravings for sugar is not a sign of weakness, but rather a natural human instinct. Our biology has a preference for sweet flavors. Embracing this innate inclination is a part of being human.

It’s true! As described in a 2018 research review, eating sugar or other sweet foods triggers the release of dopamine, a feel-good chemical that our brains use a reward for good behavior. For humans thousands of years ago, high-calorie, high energy foods—like sugary ones—were scarce. So brains rewarded eaters for downing sweet treats like fruits, honey and other sweet fare. Just like you’d train a dog to keep performing a behavior by giving them a treat, our brains trained us to keep eating high-sugar foods by giving us a treat: dopamine.

But unlike our ancestors, sugar isn’t hard to find in the 21st century. In fact, it’s harder not to find: Added sugars can be found not just in cookies and cakes, but in unexpected places like condiments and salad dressings.

All that added sugar doesn’t just add extra calories to our diets. It’s also dangerous: In a study, people who consumed 17 to 21 percent of their daily calories from added sugars were 38 percent more likely to die of heart disease.

When our brains are wired to want sugar, we need serious strategies to crush those cravings. Learn how to stop sugar cravings with these seven tips; they are backed by science and can help reduce your sweet tooth, so you can continue cruising to your weight loss goals.

1. Start Your Day with Protein

Nutrisystem breakfast options are carefully crafted with protein. Protein is digested slowly, reducing hunger and cravings, and ultimately helping you stick to your calorie goals until your next snack or lunch.

But protein in the a.m. can also help curb your body’s search for sugar: In a study, participants who ate a breakfast with 40 percent of calories from protein had fewer cravings for sweet foods later in the day than another group who had a breakfast that was just 15 percent protein.

Want to pump up your morning protein? Try pairing one of these PowerFuels with your breakfast for a filling, craving-fighting boost.

2. Finish Your Day with a Good Night’s Sleep

Sleep is one of the best tools in any dieter’s weight loss arsenal. When you don’t get enough sleep, your hunger spikes, you exercise less and you’re more likely to choose fattening foods. Your risk for obesity and diabetes also increases.

Poor sleep also makes you crave more sugar: In a 2020 study of 495 women, researchers found that those who reported poor sleep ate more added sugars than those who slept well.

Improving your sleep doesn’t have to be complicated, though. Try these five simple strategies to get better shuteye and you may crave less sugar.

3. Don’t Eat Sugar in Front of the TV or On Your Phone

Try to separate snacking from streaming and scrolling as much as you can. Doing so could mean you’re more satisfied while eating less sugar.

In a 2020 study, scientists had groups of people drink chocolate milk of varying sweetness while they performed tasks that were distracting—kind of like watching a show or checking your social media feed. When the tasks were more distracting, the brain connection telling participants about the sugar they were consuming was reduced. Basically, they didn’t get the same level of brain reward or satisfaction from having sweeter stuff … so they had more of it.

Paying attention to what you eat or drink—noticing the flavors, textures, smells and sweetness—can help you feel more satisfied and consume less. It’s a strategy called mindful eating. One simple way to practice it is to put down your phone and switch off the TV while you have a sugary snack. Focus on what you enjoy about it, savor the sweetness, and your craving can be quelled without going overboard.

4. Put Sugar Out of Sight, Out of Mind

When sugar is out in the open or close at hand, you’re more likely to eat it. In a study of office candy dishes, just moving the dish further away on a desk reduced the number of sweets that office workers ate each day by 1.8 candies. Putting the bowl out of sight—in a place where they still knew it was there—resulted in 2.2 fewer candies eaten per day.

If you’ve got sugary stuff in an easy-to-see spot, such as sugary cereals out on the counter or a package of cookies in a cabinet you’re always opening, move them! Just keeping those sweets out of sight could make you less likely to overindulge in them.

5. When You Crave It, Try to Wait a Few Minutes

One time-tested weight loss strategy is to wait: In some cases, dieters are encouraged to sit for 10 minutes before going for seconds at a meal. This lets the food they’ve already eaten start to satisfy them—and often, after 10 minutes, they aren’t hungry anymore after all.

This can work with sugar, too, and you don’t have to wait so long. In a 2019 study, vending machines were equipped with a 25-second time delay. During that time, participants had the option to get a “regular” or “healthy” snack—and that short wait increased the number of people who chose the healthier options.

Try it for yourself. The next time you reach for a piece of candy from a colleague’s bowl or another bite of sugar, try to wait just one or two minutes before eating it. Then you’ll see if you really want it after all.

6. Or Look for Another Way to Boost Dopamine

Sugar isn’t the only way to give your brain a dose of feel-good dopamine. For starters, you can get moving. Exercise can also give you a dopamine and mood boost. In a study, people who started practicing yoga each day improved their dopamine levels. And other studies have found that a single workout—acute exercise—can pump more feel-good chemicals into your brain.

How much is enough and how tough does it have to be? Not long, and not too tough. Some studies have found that just 20 minutes of walking can boost mood and protect your brain from memory loss.

Another way to get some dopamine is to listen to your favorite song. Multiple studies have found that one of the reasons we enjoy music is that it releases this feel-good chemical. Instead of unwrapping a candy bar, try combining your favorite playlist with a lunchtime walk and get the dopamine fix you’re looking for.

7. If You Can, Quit for a Few Weeks

This one is really tough, but small studies show that taking a break from added sugars for a few weeks can really help. In a study of 19 people who cut out sugar for two weeks, 17 of the participants stopped craving sugar after six days. When the study was over and they could eat sugar again, 18 of the 19 found that the sweet foods and drinks they consumed before the study tasted much sweeter than they previously believed—or just too sweet.

How can you survive two weeks without tearing your hair out? Since so many foods we buy have sneaky bits of added sugar, focus on whole foods. Eat salads dressed with salt and vinegar, lean meats and fish, and non-starchy vegetables you prepare yourself without adding sugar.

To satisfy your sweet cravings during this time, choose whole foods that have natural sugar like whole fruits and vegetables. Unlike added sugar, which causes violent spikes in blood sugar, energy crashes, and fills your plate with excess calories, natural sugars in these whole plant-based foods provide your body with nutrients it needs. For example, fiber, which can help you feel full, fight disease and won’t give you the highs and lows of natural sugar.

The post 7 Science-Backed Tips to Crush Sugar Cravings appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/how-to-stop-sugar-cravings/

Don’t wait for New Year’s Day. The start of fall is the ideal time to embark on a crisp, cool journey to weight loss success.

Why? The unpredictability of summer barbecue fare is over, as are the splurges of summer vacation. It’s time to focus on yourself, your food choices and your health. We put together a list of reasons to embrace the bracing chill of fall as the start of your weight loss victory.

Here are six reasons why autumn is the best time to drop pounds:

1. Fall is all about routine.

The kids are back in school, which means getting back into a routine. Getting up for the bus, packing lunches, after-school activities and scheduled bedtimes.

This also makes fall a great time to create new routines and solidify new, healthy habits of your own. According to Jamesclear.com, one way to help cement these new routines is by doing something called “habit stacking,” where a new habit is paired with one you’re already doing. Doing so creates a cue to do a new, healthy task when you’re already doing a task that’s a habit.

If you already make the kids’ lunches each morning and you’re hoping to eat more non-starchy vegetables as part of a weight loss program, stack them! When you’re making the kids’ lunches, chop up one container of carrots, cucumbers or another veggie for yourself to eat later in the day. If you’re trying to drink more water and you already brush your teeth every morning, stack them! After you brush, drink an eight-ounce glass of water.

Weight loss success is all about finding routines that you can stick to. Fall is the ideal time to create and solidify those routines.

2. It’s not so blazingly hot!

According to the National Oceanic and Atmospheric Administration, July 2021 was the world’s hottest month ever recorded. So hot, in fact, that it was often unbearable to be outside exercising. Fall brings those mind-melting temperatures to a merciful end, meaning it’s a great time to enjoy the outdoors.

A morning walk in the newly-crisp air could help you control your appetite for the rest of the day. In a study published by the American Physiological Society, scientists found that those who did aerobic exercise had lower levels of ghrelin, a hormone that stimulates appetite. Getting in your steps at sunrise could give you this appetite-suppressing hormone advantage all day.

If you’re not a morning person, know that taking a walk doesn’t have to be at the crack of dawn. Making a habit of getting moving on weekend hikes, bike rides or just longer walks with the dog can help you feel healthier and add to your weight loss success. It’s finally cool enough outside to do so!

Autumn is also a great season to start in the gym because it isn’t as crowded as January. This will give you the space to get the weights and machines you need for your workout. Gyms often have sales and free training sessions as the leaves start to turn.

3. It’s the season of harvest.

Nutritious and fiber-rich favorites are in season, which can be great for your wallet and health. According to the United States Department of Agriculture (USDA), some of the delicious produce that is in-season during the fall includes:

• Fruit: Apples, cranberries and pears.
• Root Vegetables: Beets, carrots, sweet potatoes and radishes.
• Leafy greens: Broccoli, Brussels sprouts, kale and Swiss chard.
• Squash: Pumpkin, butternut and acorn.
• Other Vegetables: Cabbage, cauliflower, green beans, mushrooms, peas and onions.

Get creative with your favorite autumn produce and incorporate them throughout your weight loss menu. Add spices like cinnamon, nutmeg, rosemary or ginger to add some fall flavor. If you need inspiration, try our recipes for Maple Cinnamon Butternut Squash, Roasted Rosemary Beets and Carrots or Pumpkin Pie Applesauce!

4. It’s soup season!

Another reason to love the cooler temperature is heating up a bowl of hot, comforting soup. Whether it’s Nutrisystem’s fan-favorite Chicken Noodle Soup, Café-Style Creamy Tomato Soup or something homemade, warm dishes like these are perfect for fall.

There are many soup recipes on The Leaf that are healthy and weight loss-friendly. Soup is a versatile meal that you can make using your favorite ingredients. Have fun and experiment with different proteins, vegetables, grains and broths. Click the link below for some ideas!

Check out the Nutrisystem menu for lots of delicious soups that provide all of the flavors you crave, but without any of the cooking! Check out the Nutrisystem menu!

5. Hearty desserts are on the menu.

Wait … what? Sure, fall is full of hearty favorites like apple pies and pumpkin spice everything. But how can hearty desserts help you lose weight?

When they’re Nutrisystem-approved, that’s how! Whether it’s Nutrisystem’s Carrot Cake Cupcake or one of these guilt-free versions of your fall favorites. Having dessert on Nutrisystem isn’t about depriving yourself, it’s about learning how to enjoy your favorite foods (even sweets) with the right portions and ingredients. By enjoying these dishes in autumn, you’ll have tools and smart strategies to tackle your cravings without packing on pounds when all the holidays roll around.

6. New Year’s resolutions can be WAY more fun.

Since you’ll already be on a diet plan, you’ll be ready for the high-calorie temptations during the holiday season and celebrating weight loss success. You won’t have to resolve to “lose weight” when New Year’s Day rolls around. Instead, you’ll be able to make resolutions about what you’ll do now that you’re already closer to your goals.  Create resolutions like going on a vacation or road trip, rocking a killer new dress or fitness goals like running a half-marathon. This is a great time to plan new experiences and create memories. Make your New Year’s resolutions more fun by resolving to lose weight starting now!

The post 6 Reasons Fall is the Best Time for Weight Loss appeared first on The Leaf.

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

Just about any meal tastes better when you cook and eat it outside. Maybe that’s because preparing food over an open flame brings out the flavor in many of our favorite ingredients. Even better, cooking on the grill can help you on your weight loss journey because it lets you create delicious meals without loading you up on excess calories or unhealthy fats. Cooking outside also keeps your home cooler on sultry days and leaves you with less mess to clean up when the meal is done. To help you get the most out of the grilling season, here are nine healthy grilling ideas and hints that will keep you on track with your weight loss this summer.

1. Protein Preferences

You have so many choices beyond ordinary hamburgers and hot dogs for your grilled meals. PowerFuels, such as chicken breast or salmon, fill you up with essential protein. However, they’re typically lower in saturated fat and calories than other options.

Chicken and fish take on a rich, smoky flavor as they cook on the grill. If you are craving a burger, try a turkey burger, which is leaner than beef and still provides that hearty, flame-kissed taste. If you do opt for beef, be sure to choose lean steaks and burgers.

2. Season Before Heating

You can amp up the flavor of your favorite proteins with herbs and spices, such as sage, rosemary, cayenne pepper and garlic. They are unlimited Free foods on the Nutrisystem weight loss plan because they don’t add calories to your meals.

Experienced cooks use spice blends known as “rubs” to season food before grilling it. A simple combination of equal parts black pepper, chili powder, garlic powder, cumin and cinnamon treats your taste buds to zesty, savory and sweet flavors in every bite.

3. Mighty Marinades

Soaking chicken and fish in a seasoned liquid before you grill them ensures that they stay moist and tender while cooking. This process, known as marinating, also infuses the ingredients with flavors that emerge as the food cooks. Marinade recipes are simple to make yourself, like the blend we use to make Marinated Grilled Chicken Thighs. Plus, according to Harvard Health Publishing, “Marinating food for a while before cooking limits the formation of potential carcinogens while grilling.”

If you choose to buy bottled marinades, look for low-sodium and low-sugar varieties. Also, be sure to discard any marinade after you put the food on the grill. Reusing marinade after it has been in contact with raw meat or fish can introduce unhealthy bacteria to your cooked food.

4. Hot Veggies

Grilling does more than enhance the flavor of chicken, fish and other proteins. When cooked over an open flame, many kinds of vegetables become sweeter while they absorb the smoky taste of the fire.

Grilled zucchini, bell peppers, eggplant and onions are ideal side dishes for summer meals. Try grilling thick tomato slices brushed with a little olive oil. Just cook them for a few minutes until they’re tender. For an alternative to a beef burger, grill a meaty portobello mushroom. This will help you reach your four required servings of non-starchy vegetables while keeping you full and satisfied.

5. Fruity Options

Sweet, juicy fruits are one of the great food pleasures of the summer. Grilling them takes many favorites to the next level of flavor.

Peaches, pineapple, mangoes, figs, watermelon and cantaloupe all taste even better after a few minutes of cooking over a fire. You can also add a smoky and tart flavor to fish and other dishes by lightly grilling lemons and then squeezing the juice onto them. For all the details, check out this article on 10 fruits that taste awesome grilled. >

6. Best Buns

If you are having a burger or making sandwiches with grilled chicken, fish or mushrooms, be sure to choose whole grain buns. They are SmartCarbs that contain fiber and are typically lower on the glycemic index.

To give your buns extra crunch and flavor, lightly mist the inside of each half of the bun with non-stick cooking spray and toast them for a couple minutes on the grill. Then top with your favorite grilled PowerFuel and non-starchy veggies.

7. Condiment Care

The toppings you put on your grilled food can be the finishing touch that makes your meal special. However, you want to be sure they don’t load you up with excess calories.

Ketchup, pickles, relish, mayonnaise and salad dressing are all Extras on your Nutrisystem plan because they tend to be higher in calories, sugar or fats. You can use them but be sure to stick to the serving sizes recommended in our Grocery Guide. Better yet, use Free foods such as mustard, salsa or hot sauce. They are all unlimited.

8. Beware of Flare Ups

While you want your grilled food to taste like it’s been cooked over an open flame, you don’t want them to be burned by the fire. When fat drips from food and then burns on the grill, the smoke it makes contains two kinds of compounds that have been linked to an increased risk of cancer. To avoid the flare-ups caused by burning fats, cook your food gradually over a low-to-medium flame.

9. Clean Up

You don’t have to clean pots and pans when you cook on the grill, but you should take time after it cools down to remove any leftover bits of food stuck to the grates. They can burn, produce smoke or cause bitter flavors in your next meal.

Use a wire brush to remove the leftovers and then wipe off the grates with a paper towel to be sure no bristles from the brush are left behind. Then you’ll be ready to fire it up whenever you have a craving for delicious grilled food. Get more tips for getting your grill BBQ ready here! >

Looking for more healthy grilling ideas? Click the link below for some healthy grilled recipes!:

The post 9 Tips and Ideas for a Healthy Grilling Season appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-grilling-ideas/

Pies are among America’s favorite desserts and a classic indulgence in the summer season. There’s nothing quite like a nice slice of pie to finish off a delicious BBQ dinner. Unfortunately, these summertime favorites and epic Labor Day desserts are traditionally packed with fat and sugar that can easily derail your healthy intentions and weight loss journey.

But don’t get discouraged! While store-bought pies and traditional summer dessert recipes will have you loaded up on white flour, butter and sugar, our recipe developers at Nutrisystem and The Leaf have created some diet-friendly options. Our healthy recipes will provide you with your fill of pie while keeping your healthy eating plans on track. These 10 summer pies use simple swaps and healthy ingredients to lighten up some of your favorite summer desserts.

Here are 10 summer fruit pies for a seasonal and satisfying sweet treat:

1. Fresh Peach Pie

Nothing screams “summer” like a big slice of peach pie. Summer is peach season and that means lots of tempting peach desserts will be popping up—including some not-so-healthy ones. Fortunately, our healthy summertime version of peach pie uses a whole wheat crust and a diet friendly fruit filling with five cups of fresh peaches. No added sugar needed in this sweet treat! Peaches are rich in vitamin C, potassium and fiber, making them a great addition to your healthy diet during beach season.

Get the Fresh Peach Pie recipe.

2. Healthy Apple Pie

As they say, an apple a day keeps the doctor away—an old adage that just may ring true considering the fact that apples have been linked to a lower risk of heart disease. But when apples are used in traditional pie recipes, their health value tends to get lost. Instead of burying apples in a load of sugar, this summer dessert recipe gets its sweet flavor directly from the source—whole, delicious apples. It’s a yummy indulgence you can feel good about.

Get the Healthy Apple Pie recipe.

3. Strawberry Pie

Where fruit pies tend to go awry is in the crust. Pie crusts (and tarts) are usually packed with lots of butter. On top of that, many fruit pie fillings contain added sugar. However, this lighter version of strawberry pie uses a simple pie crust made from graham crackers and just two tablespoons of butter plus an egg. It also features a simple yet delicious strawberry filling that’s made from whole strawberries and a sugar-free gelatin mix. You’ll get a healthy dose of superfood strawberries—known to be a great source of fiber and vitamins—while indulging in a sweet treat.

Get the Strawberry Pie recipe.

4. Blueberry Pie Crumble

Add this beautiful blue baked good to your seasonal summer menu! This berrylicious crumble looks like a gourmet dessert from your local bakery. However, don’t be fooled because it’s extremely easy to make. The secret ingredients that make this recipe unique are chia seeds and oats, which create a satisfying yet smart slice of pie.

Get the Blueberry Pie Crumble recipe.

5. Skinny Peach Cobbler

With summer being peach season, here is another wonderfully peachy dessert recipe to try! Though a light alternative, it tastes so much like traditional cobbler that it just may transport you to a front porch in the South. This version is made healthy by ditching the highly refined ingredients like white flour, white sugar and butter for whole wheat flour, brown sugar and only a smidge of light butter. It’s a delightful and guilt-free summer dessert staple.

Get the Skinny Peach Cobbler recipe.

6. Raspberry Chocolate Mousse Pie

When it comes to decadent, indulgent and healthy summer desserts, anything with the words “chocolate” or “mousse” easily tops the list. But most chocolaty summer pies are also packed with fat and calories. Fortunately, this light version has all of the decadence without the guilt. The secret ingredient for the creamy, silky goodness of a typical mousse pie is none other than tofu in this recipe! But if you weren’t the one to be whipping up this dessert, you’d honestly never know. Top it off with a cup of fresh raspberries to get your antioxidant power, too.

Get the Raspberry Chocolate Mousse Pie recipe.

7. Skinny Strawberry Rhubarb Crumble

If you’re looking for the perfect dessert to bring to a picnic, this is it! Sweet strawberries shine in this Strawberry Rhubarb Crumble that screams summertime and sunshine. You can forget about kneading and rolling out pie dough with this easy dish. Simply make the filling and top it with the stevia-sweetened and gluten free crumble that’s easy as… pie!

Get the Skinny Strawberry Rhubarb Crumble recipe.

8. Air Fryer Raspberry Crisp

Don’t feel like turning on the oven? Not to worry! We’re cooking up a no-bake sweet treat that will keep you cool during the warm summer season. All you need is an air fryer to make this healthy dessert pie. Fresh raspberries are the star of the show in one of our favorite seasonal sweets. Topped with a crispy crumble made from oats, walnuts, chia seeds and cinnamon, you don’t need to knead any dough for this easy recipe!

Get the Air Fryer Raspberry Crisp recipe.

9. Pretzel Crust Fruit Pie

When it’s hot outside and the temperatures are soaring, who wants to knead pie dough? A light and airy summer pie is just what you need on those hot summer days. We make a sweet and salty crust out of pretzels, butter and sugar, then fill it all up with whipped topping, lime zest and fresh fruit. Enjoy pie season even on the hottest of days with this cool Pretzel Crust Fruit Pie. Cool down while digging into fruity flavors!

Get the Pretzel Crust Fruit Pie recipe.

10. No-Bake Strawberry Pie Parfait

While it’s not a classic pie recipe , this sweet strawberry pie parfait deserves a spot on your summer menu. No-bake pie recipes that are quick to whip up are absolutely welcomed in the summer when nobody feels like heating up the house with their oven or spending a lot of time in the kitchen. This simple-to-make no-bake recipe will give you the taste of strawberry pie in a delicious parfait. It’s a matter of mixing up a few ingredients and then layering those yummy mixes. In addition to healthy whole strawberries, this summer dessert recipe also uses nonfat Greek yogurt, which contains probiotics to support good gut health and boost your health and wellness goals!

Get the No-Bake Strawberry Pie Parfait recipe.

The post 10 Healthy Summer Pie Recipes for a Labor Day appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/pie-recipes-healthy-summer-desserts/