Weight Loss Recipes

‘Tis the season for specialty foods and drinks! With so many enticing pumpkin and apple treats hitting the market, it’s hard not to get side-tracked from your healthy eating habits. Unfortunately, these kinds of foods pack more than just flavor—they dish out a lot of fat and calories, too. We’ve rounded up eight common offenders, along with some tips on how to make healthier choices so that you don’t feel like you have to miss out on your favorite fall fare.

Here are eight simple swaps for a healthier fall:

1. Pumpkin Spiced Latte

While it may be the signature drink of the season, many of the pumpkin spice drinks on the market pack a ton of fat and calories. A 12-ounce (Tall) from Starbucks with whipped cream, for example, has 300 calories and 11 grams of fat. Don’t miss out on the full coffee shop experience, just order smart with these 5 Simple Ways to Lighten Up Your Latte. Better yet, save your money and whip up this healthy fall recipe instead; Enjoy our Skinny Pumpkin Spice Latte in the comfort of home! Or get your pumpkin fix with this delicious Pumpkin Pie Smoothie.

2. Hard Apple Cider

Pumpkin beer was long the adult beverage of choice for the fall season. But lately there’s been growing interest in the various hard ciders out there. While a serving of alcohol from time to time isn’t going to destroy your diet, it’s still best to make smart choices. The biggest difference between beer and cider is the sugar content. Because cider is made sweet by a slow fermentation of apples, the sugar content typically rises. And in the vast majority of cases, it’s going to be higher than beer. At Nutrisystem, we recommend avoiding alcohol while trying to lose weight. That’s why we offer healthy mocktail recipes that are flavorful and alcohol-free. But if you do choose to indulge, opt for a light beer or one glass of dry wine, then switch to seltzer.

3. Pumpkin Pie

If you’re a lover of all things pumpkin, than pumpkin pie is likely your ideal dessert. But at 323 calories and 13 grams of fat for the average slice (made with full-fat ingredients), it’s not doing your waistline any good. Fortunately, there are many easy and healthy fall recipes out there for healthier versions. You can also get your pumpkin fix with something different altogether like a pumpkin muffin or slice of bread—so long as they’re made with healthy ingredients like whole wheat flour and skim milk. Better yet, get your pumpkin pie fix with our guilt-free Crustless Pumpkin Pie recipe or this delicious Pumpkin Spice Mug Cake. Both are simple to make and even easier to eat!

4. Apple Fritters

Because they’re deep fried, apple fritters are one of the worst possible donut choices out there. A single apple fritter from Dunkin Donuts is 420 calories and 19 grams of fat. Still, they pop up at local pumpkin patches and outdoor fall festivals everywhere. Don’t let their fruity name or the fact that they’re not frosted mislead you. The glaze that apple fritters are dunked in is primarily high fructose corn syrup. Instead, opt for a healthier breakfast apple treat like our homemade Air Fryer Apple Fritter recipe!

Craving more delicious apple treats? Check out these 15 apple recipes that are filled with fall flavor! You’ll love our easy and Healthy Apple Pie (no sugar added!) and Air Fryer Apple Chips. Or, get your apple fix with this delicious No Sugar Added Slow Cooker Apple Sauce.

5. Halloween Candy

Bagged candy started showing up in grocery stores in August and now seems to be everywhere. If you buy candy for trick-or-treaters in your neighborhood, fight the temptation to buy it early as you may end up snacking on it yourself. If you really need your candy fix, avoid chocolates with caramel or nougat, which tend to contain an excess of fat. Try satisfying your sweet tooth with a piece of fresh fruit. Of you must have candy, opt for the hard kinds, which deliver about 24 calories. You’ll avoid a major sugar rush! You can also whip up some healthy Halloween candy. Try these delicious 3-Ingredient Peanut Butter Cups or these 4-Ingredient Chocolate Raspberry Cups.

6. Caramel Apples

While they’ve long been a fall favorite, caramel apples are packed with sugar and saturated fat. You may have also caught wind of a big news story that unrefrigerated caramel apples—as they are often sold at festivals or when hand-dipped and given out as Halloween treats—can pose a deadly listeria risk. If caramel apples are your go-to fall treat, consider making them fresh at home and keep them in the refrigerator. Try our recipe for Chocolate Caramel Apples! You can also whip up another healthier idea like caramel yogurt dip for dunking fresh apple slices. Or satisfy your sweet tooth with one of these 17 Guilt-Free Healthy Dessert Recipes Under 200 Calories.

7. Hot Chocolate

Though hot chocolate may be the quintessential cold weather drink, it can be a sneaky fall fat trap. The problem with getting hot chocolate from your favorite coffee shop is that it comes with added syrup and whipped cream. While the cocoa powder mixes you make at home with water are typically 100 calories or less (the NESTLE Hot Cocoa Mix Rich Chocolate with Marshmallows is 80 calories per pack), when you factor in milk, syrup and whipped cream, the calorie count can seriously climb. A 12-ounce (Tall) Hot Chocolate from Starbucks (with two percent milk and whipped cream) is a whopping 320 calories and 13 grams of fat. Stick to water and cocoa powder for a low calorie, no-fat option. We also have lightened up recipes, such as Peppermint White Hot Chocolate, Almond Joy Hot Chocolate and Salted Caramel Hot Chocolate. Or, warm up while you slim down with one of these 6 Hot Drinks for Cool Weather.

8. Comfort Foods

From chicken pot pie to hearty stews and chili, it’s worth mentioning that a common fat trap come fall is a switch from fresh summer salads to heavier, more filling dishes. While the original full-fat versions of these foods pack in a ton of calories and fat, there are many ways to make them healthier. Consider a vegetarian chili or substitute your ground beef for lean turkey like we did in this hearty and delicious Turkey Chili Recipe. Or try some of our favorite cold weather soups. If you’re on the Nutrisystem program, you can make this simple Spicy Pumpkin Soup using one of our popular Nutrisystem meals. With some simple changes you can still enjoy your favorite fall dishes and healthy fall meals for dinner or while watching the football game—but forgo the unnecessary fat and calories.

Looking to lose weight this autumn? Check out these Easy Ways To Lose Weight This Fall and learn more about the Nutrisystem plan! >

*Nutritional info taken from company websites or USDA food search database on 9/8/2016.

The post 8 Simple Swaps for a Healthier Fall appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/8-sneaky-fall-fat-traps-to-skip/

If you’re trying to lose weight, Halloween can be really scary: There’s candy everywhere! And even if you’re loading up on fiber to stay full and staying on your meal plan, willpower will only get you so far—if you’ve got a sweet tooth, those fun-sized temptations are bound to lead to candy cravings and lead your astray from a healthier Halloween.

Don’t deny yourself completely. Nutrisystem dietitians say that the best way to curb a craving is to tackle it head on—if you want candy, you should have some in a smart, portion-controlled way to help quell your craving.

Instead of raiding the office candy dish, try one of these seven easy, sweet bars for a healthier Halloween:

1. Four-ingredient Peanut Butter Rice Krispies >

Calories: 71

Counts as: Two Extras

To kick off your healthier Halloween, we’ve got a classic. Most crisp rice treats are held together with sugary marshmallows and calorie-dense butter. What if you could have fewer calories, less sugar, and more flavor? It’s not magic: It’s peanut butter! These better-for-you treats are just as gooey as the original, but add the flavor of peanut butter to the sweetness of honey to hold steady.

2. Cake Batter Rice Krispies >

Calories: 68

Counts as: Two Extras

Not a peanut butter fan? These treats bring back the butter flavor without the extra calories, and add in the flavors of cake batter—without the risks of eating it raw. Almond butter, coconut oil and brown rice syrup make them as sticky-sweet as any treat you’ve ever had, and at 68 calories each, they’re guilt-free.

3. Salted Orange Bark Bars >

Calories: 33

Counts as: One Extra

Dark chocolate has antioxidant and heart health benefits that you’ve probably heard about (https://my.clevelandclinic.org/health/articles/16774-heart-healthy-benefits-of-chocolate), but in a season of caramel-stuffed, peanut-packed goodies, the dark stuff can seem like … diet chocolate. Kick it up a notch and add flavor and a fancy feel with just two ingredients: Orange zest and sea salt. It only takes a few minutes to make, and it’ll take your treat from bland and bitter to surprising, fresh, and fancy.

4. Quinoa Chocolate Bars >

Calories: 87

Counts as: One SmartCarb

You might be asking, “Quinoa?” A better question: Why not? You’re already used to grains like puffed rice adding crunch to your candy. Quinoa takes the same idea and adds protein: The South American staple is higher in protein than almost any other grain, meaning these bars won’t just satisfy your sweet tooth, they’ll help you get full and stay that way thanks to the gut-filling power of your muscles’ favorite nutrient.

5. Pumpkin Spice Bars >

Calories: 52

Counts as: One Extra

If you spend the fall craving pumpkin lattes and find yourself tempted by pumpkin spice popcorn, candy, cookies and cakes, this one’s for you. By adding pumpkin spice and puree to a traditional crisped rice treat recipe, these bars wind up being lower in calories than normal treats, have added fiber and vegetable nutrition from the pumpkin, and, of course, have that taste of fall you crave.

6. Grasshopper Candy Bars >

Calories: 61

Counts as: Two Extras

Mint and chocolate are a classic flavor combination, and with these six-ingredient bars, you get all the flavor without the guilt. Each bar is loaded with chocolate chips between layers or cocoa-flavored crisp rice held together by delicious, melted marshmallows. But there’s no trick with this treat: Each bar is just 61 calories, 30 fewer than you’d have from a traditional, chocolate-free rice krispie treat.

7. Chocolate Peanut Butter Crunch Bars >

Calories: 174

Counts as: One PowerFuel and one SmartCarb

Enjoy a healthier Halloween with this delicious “crunch” bar that combines the rich flavors of chocolate and peanut butter to make a protein-packed sweet treat. If you’re a peanut butter lover, this bar is a great alternative to your favorite vending machine treat. Whip up a batch of these Chocolate Peanut Butter Crunch Bars and enjoy a healthier pick that will fill your Halloween candy sweet tooth.

The post Candy Craving? 7 Delicious Bars for a Healthier Halloween appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthier-halloween-candy-bars/

When it comes to nutritional value, the beet cannot be beat! These vibrant root vegetables are sweet in taste but actually rank low to medium in the Glycemic index. Therefore, eating them won’t lead to quick spikes in your blood glucose levels like eating other sugars would.

Digging deeper into these bulbous beauties tells us that they are also free of fat, saturated fat and cholesterol. They are low in sodium, high in potassium, and high in iron, which is good for combating anemia and fatigue. Beets also contain nitrate, which lowers blood sugar, potassium for heart health, and silica for bone strength. A major benefit of the beet is its high folic acid content. This vitamin is crucial in prenatal care as it aids in the development of the neural tube and spinal cord.

Now that we’re well-versed in what makes the beet a nutritional MVP, let’s get acquainted with some interesting tidbits that add to their allure. First up is a widely documented use of the beet as an aphrodisiac dating all the way back to Roman times. There is actually some truth to this claim—beets contain the mineral boron, which is known to increase hormones related to sex drive.

While we here in the U.S. top our burgers with lettuce, tomato and onion, those who live down under in Australia up the nutritional ante by adding sliced beets to theirs. Beets are also a well-known ingredient in the popular Eastern European stew, borscht. And the juice of a beet has such a concentrated, rich color that it can be used as a natural dye.

Beets can be prepared many different ways. They can be cubed and added to salads, juiced to sip, eaten raw or roasted, or pickled to perfection! While there are a few different varieties with colors ranging from red, orange-yellow and white, the most commonly consumed beet in the U.S. is the Red Ace Beet. When shopping, make sure you choose bright and firm beets with smooth skin, knowing that the smaller the beet, the more tender. When storing, remove the leaves and keep in the fridge in a plastic bag for up to three weeks.

Want to get started on your path to beet bliss? Our recipes will show you how:

1. BALSAMIC BEET SALAD

2. BEETROOT AND QUINOA SUPERFOOD SALAD

3. BEET FRIES

4. BEET CHIPS

The post Superfood Saturday: Beets appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/superfood-saturday-beets/

The aroma of fresh-baked bread makes your home feel just a little cozier when the weather outside turns chilly. Eating bread straight from the oven warms you up from the inside out, too. But maybe you have heard that you have to avoid all bread recipes when you’re trying to eat healthy and lose extra pounds. We’re here to tell you that you can enjoy all of the sensory pleasures of homemade bread and stay on track to your weight loss goals.

With these 11 healthy bread recipes, you can treat yourself and the rest of your household to the tantalizing smells and the satisfying tastes of bread this season. Best of all, these recipes are so easy, you don’t need any baking experience.

 1. Seeded Whole Wheat Bread Dough >

Calories per Serving: 188

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

Baking your own bread lets you use deliciously healthy ingredients like sunflower and pumpkin seeds to add extra flavor and crunch to your sandwiches. Try this healthy bread to make a classic PB&J, toast it and top it with avocado or turn it into a perfect seasonal treat with a spread of fresh apple butter.

2. Whole Wheat Cranberry Orange Bread >

Calories per Serving: 137

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

If you like healthy bread recipes that are soft and sweet, this simple loaf is sure to become a favorite for your breakfast or coffee breaks. It is low in calories—with just 137 per serving—and has no added sugar because the sweetness comes from oranges and applesauce.

3. Whole Wheat Herb Focaccia >

Calories per Serving: 129

On Nutrisystem, Count As: ½ SmartCarb, 2 Extras

Focaccia (pronounced “foe-KAH-chuh”) is a savory Italian-style flatbread with a texture like pizza dough. Enjoy it alongside soup and salad or just dip it in low-sodium, sugar-free marinara sauce. Bump up the taste of your focaccia with plenty of fresh herbs like rosemary and oregano, which are Free foods that add no calories but lots of flavor.

4. Irish Soda Bread >

Calories per Serving: 109

On Nutrisystem, Count As: 1 SmartCarb

A staple for many bread-loving families, our Irish Soda Bread features the flavors of orange, vanilla and raisins. Plus, it gives you all the satisfaction of a firm and chewy loaf. We made it with whole wheat flour, so it’s high in fiber and just one slice leaves you feeling full for hours.

5. 5-Ingredient Buffalo Cauliflower Breadsticks >

Calories per Serving: 116

On Nutrisystem, Count As: 1 PowerFuel and 1 Vegetable

For parties, game days or a snack anytime, these breadsticks treat you and your gang to the zesty flavor of buffalo sauce and gooey melted cheese atop a hearty base that’s perfectly crusty. You can have the breadsticks warm and ready to eat in under 30 minutes—even faster if you pick up cauliflower “rice” in the produce or frozen food sections of your grocery store.

6. Honey Yogurt Cornbread Muffins >

Calories per Serving: 110

On Nutrisystem, Count As: 1 SmartCarb

Muffins are the happy spot where bread meets cake—they’re soft and fluffy yet flavorful and filling. Sweet honey and tangy yogurt combine with savory cornbread to make these muffins tasty and oh-so-satisfying, but just right for your healthy eating plan.

7. Air Fryer Garlic Bread >

Calories per Serving: 109

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

A side of garlic bread can turn any Italian dish into a feast worthy of your favorite Italian restaurant. Try this easy garlic bread recipe with our Four Cheese Manicotti or Meatballs in Marinara Sauce. We made our version of garlic bread in the air fryer so it comes out crispy and warm, yet easy on the calories.

8. Gluten-Free Banana Bread >

Calories per Serving: 150

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Whether you’ve never made banana bread before or if you’ve been baking for years, you’ll be amazed at how quick and easy it is to whip up this tasty loaf. In just five simple steps, you’ll have a fragrant and moist bread ready to slice and enjoy for breakfast or as an afternoon snack.

9. Gluten-Free Maple Cornbread >

Calories per Serving: 98

On Nutrisystem, Count As: 1 SmartCarb

Whether you’re trying to avoid gluten or just love the taste and texture of warm cornbread straight from the oven, this version is the perfect side to soups, stews or our Chockful of Veggie Chili. The maple syrup gives the bread a hint of sweetness but keeps it less than 100 calories per serving.

10. Easy-to-Make Zucchini Bread >

Calories per Serving: 114

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

This simple loaf is so soft, moist and rich in flavors like cinnamon and nutmeg, it’s almost like coffee cake. But it’s high in fiber because it’s made with whole wheat flour and shredded zucchini, so it keeps you feeling full for hours after eating it.

11. Cauliflower Crust Breadsticks >

Calories per Serving: 204

On Nutrisystem, Count As: 1 PowerFuel, 2 Vegetables and 1 Extra

Lots of mozzarella, Parmesan cheese and Italian seasonings load up these warm and crusty breadsticks with flavor. Even better: you can eat four of them and get only about 200 calories, plus 16 grams of protein and two of your daily servings of non-starchy vegetables. What could be better?

The post 11 Healthy Bread Recipes for Baking Season appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/11-healthy-bread-recipes/

Grooming may seem expensive when you think of all the other things you need to do for your pup. However, the reasons you need to groom your dog far outweigh the reasons not to. There are many people that choose the breed of dog based on how much work they need to put in to keep them well groomed and this is definitely a factor that should help make your decision.

from Pets:Dogs Articles from EzineArticles.com http://EzineArticles.com/9971254

Parties, holidays, birthdays, bad days—sometimes a binge happens. Even to people who know the dangers so well, like LeeAnn Kindness, Jeff Chiarelli and Deanna Otranto from the Nutrisystem team of nutritionists and weight loss pros. We asked them to tell us about their smartest strategies for getting back on track after a bout of unhealthy binge eating.

Here’s what nutrition experts do after they give in to a binge… and why:

1. Forgive and forget.

“Know that you’re not perfect. Striving for perfection can sabotage your goals,” LeeAnn says. “One meal or one day won’t ruin your chances of achieving your healthy lifestyle. Get right back on track with your next meal and be proud of yourself for that!”

2. Consider why.

Binge eating may be triggered by special occasions, stress or other reasons, but your daily choices can help reduce the chances they will occur. “Did you skip any meals?,” Jeff asks. “Did you drink enough water? Did you eat enough veggies?” When you’re following your Nutrisystem weight loss plan, eating good food frequently, and staying well-hydrated, you feel satisfied, so you’re less likely to overdo it even when the temptation is hard to resist.

3. Get moving.

“Lacing up and going for a stroll will not only clear you mind and get you moving, but it will aid in digestion to get you through the post-binge bloat,” LeeAnn suggests. Even better, physical activity stokes your metabolism, so you start burning off those extra calories right away. “Just remember not to try to compensate for your binge all in one exercise session,” Deanna cautions. “You’re likely to end up so sore you won’t be able to hit the gym again tomorrow or, worse, you’ll hurt yourself” and be unable to exercise for even longer.

4. Drink up.

After binge eating, “be strict with your fluid intake. Hydrating will aid in digestion, naturally rid your body of excess sodium and curb hunger,” LeeAnn explains. “Plus, drinking enough water can be an easy and rewarding goal to focus on instead of post-binge guilt.” Try for the daily goal of 64 ounces of water, unsweetened tea or plain seltzer. Click here for simple hacks to make loading up on liquids easier >

5. Go green, yellow, orange and red.

Fiber helps all the food you’ve eaten move smoothly through your digestive tract and keeps you feeling full long after you’re done. Non-starchy vegetables are loaded with fiber, high in nutrients and unlimited on your Nutrisystem plan. “At your next meal, go a little overboard with the spinach, cucumbers or peppers,” Kindness urges.

6. Keep tracking.

Logging what you eat, drink and do each day increases your chances of losing weight, according to a study by Kaiser Permanente, the healthcare company. The NuMi app, free to Nutrisystem customers, makes it easy to track your daily diet and activity. “Tracking your meals with NuMi is a great way to hold yourself accountable for all of your meal-time decisions,” Otranto says. Record your binge and then the healthy choices you make after it and you’ll see and be motivated by all that you’re doing to make progress toward your goal.

7. Begin again today.

“When you first started on this journey, you didn’t try to compensate for a lifetime of bad eating—you just started,” Otranto reminds us. “Pretend today is the very first day of your new healthy lifestyle and put the past behind you.”

The post How Nutritionists Bounce Back From a Binge appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/nutritionists-beat-binge-eating/