Weight Loss Recipes

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 Weight Loss Blog 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. One slice of this peach pie is 170 calories and counts as one SmartCarb and two Extras on the Nutrisystem plan.

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. One slice of this healthy apple pie is just 147 calories and counts as one SmartCarb and two Extras on the Nutrisystem plan.

3. Must-Try 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. A slice of this summer pie is 132 calories and on Nutrisystem counts as one SmartCarb and one Extra.

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. One serving contains 138 calories and counts as one SmartCarb and one Extra on the Nutrisystem program.

5. No-Bake Strawberry Pie Parfait >

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! One parfait is 252 calories and counts as one SmartCarb, one PowerFuel and one Extra on the Nutrisystem plan.

6. 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, coming in at only 135 calories per serving. On the Nutrisystem plan, this Skinny Peach Cobbler counts as one SmartCarb and two Extras.

7. 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. A serving of this summer raspberry treat is just 157 calories and counts as one SmartCarb and one PowerFuel.

8. 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! One serving contains 185.9 calories and counts as one SmartCarb and two Extras.

9. No-Bake Apple Pie Yogurt Parfait >

Don’t feel like turning on the oven to make our Healthy Apple Pie recipe? Not to worry! We’re cooking up a no-bake sweet treat that will keep you cool during the warm summer season. Fresh apples and warm spices are layered with creamy, chilled Greek yogurt for a parfait that’s reminiscent of a fresh-baked slice of pie. A sprinkle of chopped walnuts adds a crunchy texture that’s the cherry on top. At just 186 calories per serving, you can log it into your NuMi journal as one SmartCarb and one PowerFuel.

10. Sweet Potato Pie Nice Cream >

While this last recipe isn’t technically a pie, it’s inspired by the flavors of a classic. Plus, when it’s hot outside and the temperatures are soaring, who wants to turn on the oven? A frozen dessert is just what you need on those hot summer days. A Thanksgiving staple unites with a summertime frozen favorite. Imagine your mom’s famous sweet potato pie blended into a creamy, dreamy ice cream. Enjoy pie season even on the hottest of days with this Sweet Potato Pie Nice Cream. Cool down and stay hydrated while digging into fruity, fall flavors! One serving contains 170 calories and counts as one SmartCarb and two Extras on Nutrisystem.

The post 10 Summer Pie Recipes for a Satisfying Sweet Treat appeared first on The Leaf.

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

Gout is a type of arthritis that is extremely painful. It has been around since ancient times and is a condition that occurs more often in men and in women after menopause. It is also common among people with kidney disease.

Gout is strongly associated with obesity, diabetes, high blood pressure, high cholesterol. It is also genetic, and you may inherit from ancestors. There have been hardly any cases of gout in children.[1]

Introduction

Gout is a potentially disabling form of arthritis that occurs when excess uric acid collects in the body forming a needle like urate crystals that is deposited in the joints.

This can be the result of two actions. First being if uric acid production increases; second being if the kidneys cannot remove uric acid from the body well enough. In case of consumption of certain foods and drugs that raises uric acid levels, it leads to gout attacks.[2]

So, what is Uric acid?

Uric acid is a waste product created during the conventional breakdown of purines. These purines are naturally present in the human body. You can also find purines in foods such as liver, mushrooms, anchovies, mackerel and dried beans etc. 

This uric acid produced is cleaned out of the blood by the kidneys; It is then passed out of the body along with urine.

Like most other diseases, gout can also be treated with certain diet therapy and medication. In simple terms, it is also one of the lifestyle diseases, which requires you to practice a healthy lifestyle in order to defeat gout.

Saying NO to alcohol and meat is the first thing that has to be done for lowering blood levels of uric acid. This can also reduce symptoms that come with elevated uric acid.

Loss of excess weight may also enhance treatment for gout by improving the kidney’s ability to clear uric acid from plasma.

Hyperuricemia is nothing but an excess amount of uric acid in the blood. Uric acid passes through the liver and enters your bloodstream. Most of it is excreted (removed from your body) in your urine or passes through your intestines to regulate “normal” levels.[3]

How to Decrease High uric?

There are some of the basic diet and lifestyle changes that helps you decrease uric acid in your body.

• Replacing meat with legumes and other plant proteins. 
• Avoidance of alcohol.
• Reduce Elevated lead levels. 
• Avoidance of sugar-sweetened beverages (Fructose rich). 
• Reduce Dairy intake except buttermilk.
• Reduce pungent, saline, sour and alkaline taste Items.
• Cut down on fat.

“None of One, Less of Two, More of Three” (One –Smoking, Two –Wrong Food intake and Alcohol, Three- Rest, Mild exercise and Enjoyable Activity.

Next Read: Lifestyle Modifications To Manage Uric Acid Levels

Signs and Symptoms of Gout

The signs and symptoms of gout occur suddenly; especially in the night. These are some of the initial observations on a person with gout:

1. Intense joint pain: It is common to have more pain in the large joint of your big toe when you have gout; but it is also true that it might occur in any joint. Gout also affects other joints in the ankles, knees, elbows, wrists, and fingers.
2. Lingering discomfort: Ones the most severe pain recedes, in some places the joint discomfort could last for a few days or even a few weeks. With time, the attacks become more often and also starts affecting all the joints.
3. Inflammation and redness: The affected joints start to swell. Gradually becomes tender, warm and red.
4. Body movement reduces: As gout the condition becomes severe, it becomes hard to move joints normally.[4]

Interesting facts about Gout

• Gout is rarely seen in men before adolescence.
• Estrogen protects women from developing gout prior to Menopause (the stage when estrogen levels decline).
• Uric acid levels can be normal during a gout attack.
• Many drugs can cause a gout attack including thiazide diuretics 
• Alcohol use increases the risk for gout.
• Besides causing arthritis (gouty arthritis), gout can damage the kidneys if left unchecked.

Causes of Gout

When the level of uric acid in your blood increases, urate crystals are formed. These urate crystals start to pile up in your joint. This causes inflammation and leads to intense pain. Hence results in gout attack.

Are you wondering how uric acids are produced in your body? So, uric acid is produced by the common breakdown of the purines. These purines are found naturally in the human body.

Purines can also be found in foods.  Steak, organ meats and seafood have large amounts of purines. Alcoholic beverages like beer, and drinks sweetened with fruit sugar also promote higher levels of uric acid.

As a normal activity, the uric acid produced in the body dissolves in your blood and is moved out of the body as urine. But in cases where the production of uric acid is more or if your kidney excretes too little uric acid, that is when it is dangerous.

The uric acid builds up and forms urate crystals in your joints. This causes pain in the tissues, inflammation and finally swelling.[5]

Risk Factors and Complications of gout

If you have high levels of uric acid in your body, then you are more likely to develop gout. Basic elements that causes the uric acid level to shoot up in your body are:

• Food: Foods that are rich in meat and seafood levels up the uric acid in the body. Not just foods, drinking beverages that are added with fruit sugar can also increase the amount of uric acid. Alcohol, especially beer causes more damage than pleasure; it is known to bring up the uric acid levels. Hence elevates the risk of gout attacks.
• Obesity: Being overweight causes your body to produce more uric acid. This leads to difficulty in eliminating uric acid by the kidneys.
• Medical conditions: Conditions like high blood pressure, diabetes, digestive problems, and heart and kidney diseases can lead to the risk of gout in you.
• Some medications: Consumption of low dose aspirin can increase the uric acid level in your body. Not just this, medications like thiazide diuretics that are used to treat hypertension also induces the increase of uric acid level.
• Family history of gout: As per the studies gout is also a genetic disease. If at all anyone in your family has had gout, then you are more likely to get it.
• Age and sex: Women tend to have lower levels of uric acid when compared to that of men. Hence occurring of gout is more common among men. Once a woman approaches her menopause stage, her uric levels reach to the same as that of men. Usually gout occurs in a man when he reaches the age between 30 to 50. Whereas in women, the gout occurs after she approaches menopause.
• Recent surgery or trauma: In case of recent surgery or a trauma, there has been studies of increased risk of gout attacks.[6]

There can be more severe risks for people with gout, such as:

• Recurrent gout: Most people may never experience the signs and symptoms of gout again. But some may experience it frequently every year. Certain medicines may help prevent gout attacks; especially in people experiencing frequent attacks. Hence it is very important to get treated; if not, gout attacks can get very serious causing severe actions on the joints.
• Advanced gout: If you leave the gout untreated, the urate crystals start depositing under the skin in nodules called tophi (TOE-fie). The development of tophi can be seen in several areas; especially in the fingers, hands, feet and elbows. Tophi can get swollen and become tender during gout attacks; although it is not usually painful.
• Kidney stones: Urate crystals formed by the uric acid gets collected in the urinary tract of people with gout. This causes kidney stones. There are many medications and surgeries that can help reduce the risk of kidney stones.[7]

Nutrients Required

• Vitamin C , Vitamin B6, Vitamin D

Kidney cleansing foods

• Beet juice
• Watermelon
• Lemon juice
• Cranberry juice
• Pumpkin seeds
• Smoothies
• Ginger
• Turmeric

Must Try: Everyday Drink Health Smoothies Recipe

Gout and body weight

It must be surprising for most of you to know that Gout and weight loss are interrelated. Yes! Hence it becomes important to take heed and efforts towards losing weight and improving metabolism.

A 2015 Arthritis Research and Therapy study found that people with high levels of visceral fat (abdominal fat), were more likely to have gout than their smaller-bellied counterparts.

The reason for body weight being a savior for gout is loss of excess weight may enhance treatment by improving the kidney’s ability to clear uric acid from plasma.[8]

Values

Hyperuricemia is usually 6.8mg/dl and above for Male and female. The normal upper limit is 6.8mg/dL, and anything over 7 mg/dL is considered saturated. Gout has a male predominance in a 4:1 ratio of men to women.[9]

Prevention before it worsens

In the initial period, you hardly experience any symptoms of gout. Hence with certain dietary and lifestyle changes, you can prevent the risks gout attacks in the future:

• Drink more liquids: Again! This is important. It is necessary to stay well-hydrated. Avoid beverages that are highly sweetened; especially the ones sweetened with high-fructose corn syrup. Stick to water.
• Limit or avoid alcohol: We know it is not easy to give up on alcohol at once. Hence talk to your doctor; ask them if there is any type of alcohol that is safe for you or maybe any prescribed amount of alcohol that best suits you. But it is true that beer especially increases the uric acid levels in the body, mostly in men.
• Get your protein from low-fat dairy products: Looking for the best protein? Hold on to dairy products that are low fat. They are known to have a protective effect against gout symptoms.
• Limit your intake of meat, fish and poultry: Maybe not completely, but limit the consumption of meat or fish or poultry into as less as possible. Keep a check on what is better for you.
• Maintain a desirable body weight: Your body weight is everything here. Divide your meals into small portions. The level of uric acid in your body may even decline if you lose weight. But do not go overboard.[10]

Home remedies for Gout

1. Ginger Tea: Take ginger internally by boiling water and steeping 2 teaspoons of ginger root for 10 minutes. Drink 3 cups per day.
2. Lemon-turmeric liquid: Mix juice from one squeezed half lemon into warm water. Combine with 2 teaspoons turmeric and 1 teaspoon apple cider vinegar. Adjust to taste. Drink two times per day.
3. Soak painful joint in Epsom salt with warm water 

Herbs for Gout

• Patola 
• Guduchi 
• Madhuka 
• Ginger 
• Punarnava (not for longer duration)
• Gokshura (not for longer duration)

Truweight products for reducing high uric acid levels:

• Trudrink
• Red rice poha
• Trufibre
• Amla drink
• Pumpkin cranberry seeds
• Quinoa dosa

Conclusion

Gout is one of the most painful and dangerous diseases of all. It comes with a lot of pain and the pain lasts long causing mental illnesses too. Now that you have read all about gout, it is inhumane to not take a precaution right away.

Healthy living has led to the longevity and increase in quality of life. Why not develop the right habit instead of the several unnecessary ones? The decision is up-to to you and we are here for you!

 

 

The post GOUT – Symptoms, Causes and Prevention appeared first on Truweight Blog.

from Truweight Blog https://truweight.in/blog/disease/gout-symptoms-causes-and-prevention.html

Sometimes, it can feel like you’re doing everything right on your weight loss plan—you’re eating your four servings of non-starchy vegetables each day, calming junk food cravings the right way and practicing your weekly meal prep and planning. However, you still aren’t seeing the scale budge! You’re eating foods you think are healthy but you’re not getting the diet results you want. It’s possible that some of those “healthy” foods could be not so healthy after all—either because you’re preparing larger portions of them than you think you are, or there’s a secret, sneaky, calorie-heavy component hiding inside. Either way, the result is the same: Your weight loss is sabotaged!

Don’t let sneaky foods fool you any longer! Watch out for these seven ingredients that could be adding unwanted calories to your day:

1. Nuts and Nut Butters

Adding more nuts to your diet can help your heart and reduce belly fat, according to research, conducted by Penn State University. They’re part of the “Mediterranean Diet,” and scientists have found that the healthy fats in this diet can help you slim down and live longer. (Click here to learn more about the potential health benefits of nuts! >) Despite having healthy qualities, both nuts and nut butters can sneak up on you if you eyeball your portion sizes instead of measuring. By guessing, you run the risk of overestimating the portions you are having and adding sneaky calories to your snack or meal.

The solution: First, count out your nut servings: For example, you can eat 25 pistachios in a single PowerFuel serving. For nut butters, you can’t exactly count but you can use your thumb: A one tablespoon serving of nut butters—the amount equal to one PowerFuel—is about as big as your thumb or a poker chip. Keep the portions in check to keep these creamy, chunky, smooth or crunchy friends from becoming sneaky diet-detonating ingredients! Click here to learn how many nuts are in a PowerFuel serving. >

2. Avocado

Here’s another “healthy” food that we love that can add up quick: One cup of avocado has polyunsaturated fats that your body needs, but it also packs in 384 calories—almost 20 percent of what many Americans need in their daily diets, says the United States Department of Agriculture (USDA). If you smear that much on a slice of toast, you’re getting nutrients you need but it’s also a “healthy” snack that’s turned into a meal. Too much of a good thing is possible, especially when it comes to avocado! Even if the source is a healthy whole food, every calorie you eat is one your body has to burn or store.

The solution: Use your kitchen’s ultimate tool for weight loss: A measuring spoon! One tablespoon of mashed avocado is equal to one Extra—Nutrisystem members are limited to three Extras per day. Don’t let extra Extras sneak up on you and sabotage your progress! Click here to learn more about harnessing the power and perks of avocados without losing control of portion sizes!

3. Coffee “Pumps”

According to Reuters.com, Americans have been drinking less soda over the last decade. However, we’re still consuming almost half of our daily added sugars from beverages, says Health.gov. Some dietitians blame our sweet morning pick-me-ups: One pump of flavored syrup from a popular chain coffee shop can add about five grams of sugar and 20 calories to your day. That might not seem like much, but do this everyday for a whole year and you’ve added 7,300 sneaky calories to your annual intake.

The solution: If your pumps are a must-have, track them! Using the NuMi app can make sure this sneaky ingredient doesn’t sneak up on you. If you’d rather save those 7,300 calories for the year, try using powdered stevia, a teaspoon of unsweetened cocoa powder for a chocolatey kick or some cinnamon for a warming flavor. Be sure to check out these helpful diet tips from our experts at The Leaf and keep your calories on track when you visit your local coffee shop!

4. Salad Toppers and Dressings

It doesn’t get more healthy-sounding than a salad. It also doesn’t get much fancier than crowning that heaping bowl of veggies with some tasty toppers: Slivered almonds, dried cranberries, crunchy chia seeds and glops of creamy dressing.

What harm can some dried fruit and almonds do? We’ve already seen how quickly nuts add up. However, those dried cranberries aren’t just cranberries—they’re pumped up with added sugar! A quarter-cup of dried cranberries from a popular brand contains almost 30 grams of sugar, adding about 130 calories to your salad. Chia seeds also add up quickly: According to the USDA, an eighth of a cup will add 90 calories to your veggies. Creamy salad dressings can present a problem, too: Forget to measure your favorite ranch dressing and an extra two tablespoons will top your salad with 120 extra calories, says the USDA.

The solution: As with almost all the ingredients on this list, measuring and serving size control makes a major impact—just sprinkle a spoonful of those crunchy seeds instead of pouring from the bag. But there’s more you can do: Try swapping store-bought dressing for one of these simple, homemade versions that you’ll love. Use fresh berries instead of dried: According to the USDA, a half-cup of fresh blueberries has just 35 calories, compared to 260 for the dried kind.

5. “Nectar” and “Syrup”

Added sugars are literally killing us: According to research, published in JAMA Internal Medicine, study subjects who consumed 17 to 21 percent of calories from added sugar experienced a 38% increase in risk of death from heart disease. This was in comparison to participants who consumed about eight percent of calories from added sugar. And with added sugar in more than 75 percent of packaged foods, it’s not hard to top that killer number, says the Journal of the Academy of Nutrition and Dietetics.

In 2021, nutrition labels will be required by law to list “Added Sugars” on their own line. But until then, these ingredients and their extra calories can sneak into our diets… because they aren’t just called “sugar” on the label. They’re all those words ending in “ose”—glucose, dextrose, sucrose—but also sneakier, healthier-sounding ingredients like “nectars” and “syrups.” An ingredient like “agave nectar” might sound natural and healthy, but make no mistake: It’s just sugar trying to sneak its way into your waistline.

The solution: Flip your food over. Words like “natural” and “healthy” on the front of a label are unregulated terms—they’re meaningless marketing! Check the ingredients list for nectars and syrups. They could be adding sneaky calories to your foods that you don’t need. Choose unsweetened products and add your own sweetness with a little stevia or monk fruit.

Take a peek at these four ingredients you should never eat again! >

6. Mayonnaise

This sandwich recipe staple is easy enough to measure and still enjoy on your healthy diet. But when adding mayonnaise to chicken, potato, egg or tuna salads, things can easily get out of hand. If you’re like most people, you forget about measuring and keep adding mayo until you’ve achieved the consistency you like. Going overboard by just two tablespoons can add 180 extra sneaky calories to that bowl. But if you don’t add enough, the salad won’t be creamy enough!

The solution: Supplement with Greek yogurt. One teaspoon of mayo is equal to one Extra on Nutrisystem. Use up your three Extras in your favorite chicken or tuna salad recipe, then fill in the rest with high-protein, nonfat Greek yogurt. It won’t change the flavor but will add filling protein that your body needs. Plus, it’s a PowerFuel, not an Extra—so you can stay on track with your daily meal prep and weight loss goals while enjoying a sandwich or salad that’s as creamy as you want.

7. Shredded Cheese

Since you’re just sprinkling some on the top of a taco or a bowl of salad, measuring out your shredded cheese is probably the last thing on your mind—it’s finally time to chow down! But an over-serve on the cheesy goodness is all-too-easy, and can turn your portion-controlled taco into a sneaky weight loss saboteur. An extra eighth-cup of shredded cheese from a popular brand—basically an extra heavy sprinkle—can add over 50 calories to your dish if you’re not careful. Repeat that heavy hand a few times and the sneaky calories can really add up.

The solution: First, start with reduced fat versions of your favorite shredded cheese — they’re also lower in calories. Then, think of other low calorie ways to give your tacos and meals what you’re getting from the cheese: Maybe you can accomplish some of the creaminess with a dollop of light sour cream, instead. At just 20 calories per tablespoon, according to the USDA, it’s a calorie-saving miracle addition to your next burrito bowl.

Take your pick at an unlimited list of healthy recipes with nutritious and wellness-promoting ingredients! Visit our recipe portal on The Leaf here! >

The post 7 Sneaky Ingredients to Avoid for Weight Loss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/sneaky-ingredients-to-avoid-for-weight-loss/

Gut health—we hear all about it. But did you know your gut health can affect your weight loss?

According to PLOS Biology, scientists estimate that you’re carrying around 38 trillion bacteria, which is 800 billion more bacterial cells than you have human cells. It’s so much bacteria, in fact, that it weighs about .44 pounds in the average male. But that’s not the only way your microbiome—a fancy word for the bacteria living inside you—affects your weight. You’ve probably heard that having “good” bacteria can help you stay regular, but the bugs in your body can affect your health—and your weight—in other ways, too.

Here’s what you need to know about your gut health:

Gut bacteria affects how well your diet works.

You may have heard that the more fiber you eat, the leaner you’ll be: In fact, one study published in Science Daily found that for every 10 grams of fiber you eat each day, your belly fat could be reduced by four percent.

Here’s the funny thing: Your body can’t digest most of the fiber you eat. But, according to the review Cell, bacteria can—and the type of bacteria that feed on fiber could be the reason this nutrient helps you lose weight. One of these fiber-feeding bacteria is called Prevotella. In one study from 2018, published in the International Journal of Obesity, dieters with more of this bug in their biome lost five more pounds when dieting than participants with less of this bacteria swimming in their systems. And Prevotella is found in higher concentrations in people who eat high-fiber diets.

Gut bacteria can make you feel full—or hungry.

When we think about controlling hunger, we often talk about the signals our gut sends to our brain—your stomach tells your mind that you’re hungry, and you get peckish. But, according to Nature Reviews: Endocrinology, some scientists say that the relationship can also be thought of as being between your gut bacteria and your brain.

If your gut bacteria have more of their kind of food to eat, it could mean you’re less hungry. When scientists in a study published in The American Journal of Clinical Nutrition gave study participants a supplementation of prebiotics—nutrients like fiber that bacteria feed on—their guts produced more of a hormone called peptide YY, which is associated with feelings of fullness. Those participants giving their gut biome something to eat wanted less to eat—they had less hunger than those who didn’t consume the prebiotics.

Okay, so what can I do to improve my gut health?

All this science is interesting, but this is the important part: How you can make your gut’s bacteria help you be healthier and lose more weight.

Here’s four things to do:

1. Talk to your doctor about safe supplementation.
   Don’t just ask about probiotics, but about prebiotics—these are foods, nutrients, and supplements that “good” gut bacteria like to eat, providing fuel for the bacteria so they can bloom in your belly. And, according to Diabetologia, they can help make things better: Studies have found that prebiotic supplementation has helped reduce diabetes, improves feelings of fullness and improved glucose response after meals.
2. Eat lots of soluble and insoluble fiber.
   Fiber comes in two types: Soluble fiber, the kind found in oats, blueberries and beans, can help keep your blood sugar stable. Insoluble fiber, found in vegetables, keeps your intestines moving, and is associated with better bowel movements. Both kinds will help your belly bacteria reach a good balance: Vegetables help improve the overall diversity of bacteria in your gut, while whole grains and other soluble fibers give bacteria something to snack on—which can help you lose weight, according to Molecular Metabolism.
3. Eat fermented foods.
   Yep, yogurt—but also kefir, sauerkraut and other fermented foods can help increase the diversity of bacteria in your intestines.
4. Avoid too much sugar.
   Not only is sugar high in calories and low on nutrients, but it can also upset the balance in your gut. The more sugar you eat, the more bacteria your body produces that can process the sugar—meaning more of this “bad” bacteria and less of the “good” stuff. And that bad stuff, according to Cell Reports, increases your susceptibility to metabolic disease—like high blood pressure, diabetes and obesity. Deny those bad bacteria their food source! Trade in added sugars for natural sugars from fruit, and watch your good bacteria bloom—and your weight loss goals blossom.

The post Gut Health and Weight Loss: Everything You Need to Know appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/gut-health-and-weight-loss/

While we were all distracted with new daily routines during the Coronavirus (COVID-19) pandemic—working from home, Zoom calls, home schooling, binge-watching the shows everyone is talking about and keeping an eye on the news—we picked up a few extra pounds without even being aware of it. It’s no surprise that when we are housebound and stressed out, we are tempted to overeat and indulge in unhealthy foods. But here’s what you might not expect: Nutrisystem makes it easy for you to drop the unwanted weight before summer. Even better, we do it without taking away the small pleasures of eating that have made this time inside more bearable. Let us explain how we can help you clean up your quarantine diet!

Here are six ways Nutrisystem can help you get back on track before summer:

1. Get a Head Start

Just seven days after you begin your Nutrisystem plan, you may start to see a difference. Our first week on the program is a One-Week Reboot to jumpstart your weight loss. In a study, average weight loss was 5.4 pounds during this first week.* It’s a lower calorie week that includes delicious, filling Nutrisystem meals, healthy snacks and unlimited non-starchy vegetables to keep you satisfied. Get a head start on your weight loss goals with a little help from Nutrisystem.

2. Fun and Fresh

When there’s no place to go and little to do while social distancing, meals are often the highlight of our days. So you aren’t likely to stick to any weight loss plan that expects you to skimp on the joy of sitting down to eat three times a day. With the diverse and delicious Nutrisystem menu filled with healthy breakfast, lunch and dinner choices, you’ll look forward to treating your taste buds to your favorite cuisines every day. Plus, we’re always in the kitchen cooking up new ideas and products! From classic American and Italian to Asian-inspired and Tex-Mex, every meal satisfies real appetites while providing the nutrients you need to feel your best.

3. Regular Snacks

If you have to identify one cause of weight gain, it’s likely that you’ll point to “frequent snacking.” Many of us of have loaded our pantries with snack foods to keep our families happy and occupied, and we are dipping into those packages ourselves when we are bored, worried, hungry or pre-occupied.

Now for the good news: you don’t have to give up snack time to lose the weight before summer! In fact, daily snacks are an essential part of your Nutrisystem weight loss plan. The difference is that with Nutrisystem, you eat snacks that are nutritionally balanced and in the right portions for you. Plus, you get to choose from a wide range of options, including savory treats like Honey Mustard Pretzel Bits and White Cheddar Popcorn. We also offer delightful sweets, such as our Chewy Chocolate Fudge Bar and Red Velvet Cupcake, so snack time is still a fun part of your day.

Be sure to check out some more of the healthy snack ideas and treats from our wellness and nutrition experts at The Leaf! Here, you’ll be able to learn more amazing inspiration for healthy meal prep to shed those unwanted pounds from the Coronavirus quarantine.

4. Comfort Cuisine

The Coronavirus (COVID-19) pandemic and the resulting lockdown have many of us in a constant state of stress. This can cause our bodies to produce a hormone known as “cortisol.” It increases our appetite, especially for foods that are high in sugar, fat and calories, according to the experts at Harvard Health Publishing.

To help us deal with stress, we tend to crave “comfort foods”—those meals that remind us of home cooking and the feeling of safety we enjoyed as children. With the Nutrisystem’s menu, you’ll be able to enjoy featured homestyle dishes that are sure to carry you back to those more relaxed times, including Chicken Pot Pie, Lasagna with Meat Sauce and Salisbury Steak with Mac and Cheese. Dig into these diet-friendly dishes filled with comfort and look forward to better days ahead.

5. Immunity Support

While you’re eating delicious food that satisfies your appetite, you also want to make sure you supply your immune system with the nutrients it needs to ward off illnesses. With Nutrisystem, you eat four servings of non-starchy vegetables each day, which load you up with fiber, antioxidants like vitamin C and other key nutrients for your immune system. Vitamin C is said to prevent colds and has been shown to help shorten the duration of cold symptoms, says Harvard Health.

The probiotics in Nutrisystem NutriCrush Protein Shakes can also help support your immunity with beneficial, disease-fighting microbes. Probiotics have been shown to support a healthy immune system and prevent the growth of harmful bacteria in the gut, says Healthline. There’s lots of fun ways to enjoy our rich, creamy shakes at home during the current quarantine and times of social distancing. We compiled eight simple recipes that punch up the flavor of the shakes that you can enjoy as you lose weight. Try them out here! >

6. Contactless Delivery

Nutrisystem can also help guard your health as you are shedding the weight by bringing good food right to your door through our renowned meal delivery service. All of your healthy meal prep is done for you and shipped directly to your home, keeping you safe and headache-free from dealing with grocery stores! You can stock up your pantry and freezer with a selection of your favorite foods, while also cutting down on trips out of the house. You stay safe without giving up on the variety of meals and snacks you love as you are losing those extra pounds before summer. Best of all, when we’re all ready to go outside again, you’ll be leaner and happier than you were before the lockdown.

Be sure to read more fitness and healthy recipe tips from our experts at The Leaf to keep you and your family healthy and happy during the COVID-19 pandemic.

Get back on track before summer! Try out the Nutrisystem meal delivery service today. >

*In a study, avg weight loss was 5.4 lbs in the first week. The avg weight for the study participants was 207.3 lbs. Results vary based on starting weight and program adherence.

*Usage of this kit for more than one week in any consecutive 4-week period may lead to health complications and is not recommended.  Please be sure to eat all of the food recommended for this program. Failure to follow the program protocol and eat all of the food recommended may involve developing serious health complications. If you have diabetes, are under 18 years of age, are pregnant or a nursing mother, or following a specialized diet for health issues, you may not use this kit. Please consult your physician before purchasing (or beginning) this kit.

The post Get Back on Track Before Summer: How Nutrisystem Can Help appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/before-summer-get-back-on-track-with-nutrisystem/