Weight Loss Recipes

Americans are eating healthy: Just ask them! According to Live Science, a Consumer Reports survey reveals that 90 percent of Americans think their diet is healthy. However, more than 70 percent of Americans are overweight or obese, according to the Centers for Disease Control and Prevention.

So, what gives? For one thing, certain foods can appear healthier than they are. It has become extremely common for products to be marketed as “natural” or “superfood” with little or no regulation. These are marketing terms and they work. In the United Kingdom, more than 60 percent of consumers say they’ve bought a “superfood” because it was marketed that way, says TheGaurdian.com.

Still, many more Americans are eating foods like kale, almonds and quinoa. And you know they’re munching on avocados! So, why are we not losing weight if our diets are “healthy”?

What Does “Healthy” Even Mean?

For starters, the definition is always changing. In 2016, the United States Food and Drug Administration (FDA) started redefining how it regulated the word “healthy” on food packaging. According to FoodDive.com, the change started after one company fought back when the FDA said its “healthy” bars had too much fat in them. The fat came from nuts in the bar, not from oils or other sources of fat, the company argued. And the FDA ultimately agreed.

The response helps explain what “healthy” food means for most Americans today: “Real” food that’s rich in nutrients that help fight off disease. These include foods like almonds, which help to fend off belly fat, says the Journal of Nutrition. According to the U.S. National Library of Medicine, other nuts, such as cashews, are loaded with the types of monounsaturated fat that fueled the “healthy” debate about the bars mentioned earlier. The popular avocado provides potassium, which your body needs for heart function, explains Harvard Health. These nutritious ingredients have become increasingly popular as more people try eating healthy.

“Healthy” Foods and Weight Loss

Just because a food is rich in nutrients, doesn’t mean you can eat it with abandon if your goal is to shed pounds. Even a calorie from a “good,” “healthy” food is a calorie that your body has to burn or store. A half-cup of avocado might be rich in polyunsaturated fats that your body needs. However, according to the United States Department of Agriculture (USDA), it also has 192 calories—a fairly large percentage of many people’s daily diets. And if you snack mindless on almonds, the calories can add up even faster. A cup of those nuts is 828 calories, says the USDA. Adding an extra 800 calories to your diet can be the difference between moving towards your weight loss goal and packing on the pounds—even if it’s 800 calories of “healthy” food.

Slim Down with Proper Serving Sizes

With so much portion size confusion, successful weight loss plans like Nutrisystem become even more important for healthy eating. Our plans focus on what healthy foods are and how much you need to eat to lose weight. Many Nutrisystem diet meals and snacks contain fiber, which aids in digestion and weight loss while helping you feel fuller for longer, says Healthline. Many of our foods also contain protein, which helps to build and maintain muscle and increase feelings of fullness. All of these foods are doled out in diet-friendly portions that help you stick to the calories your weight loss goals require.

If you’re not eating pre-portioned foods, portion control may be a little more difficult. One study, published in the European Journal of Clinical Nutrition, found that Americans guess serving sizes correctly only about half of the time. Study participants estimated snack, cereal, fruit and vegetable serving sizes to be bigger than they actually are. Bread and cold cut serving sizes were estimated to be smaller than they are.

The Nutrisystem Grocery Guide tells you exactly how much of a “healthy” food you can eat—like almonds, avocados, cashews and more. With easy-to-follow PowerFuel and SmartCarb guidelines, you can budget these foods into your daily diet and eat proper portions even after you’ve reached your goal weight.

The Grocery Guide also has your list of maybe the “healthiest” foods of all—non-starchy vegetables. In a study of more than 130,000 people, published in The Lancet, scientists found that eating three or four servings of vegetables per day resulted in the lowest rates of premature death. On the Nutrisystem program, non-starchy veggies are “unlimited” due to their low-calorie count. This means they aren’t just “healthy”—they’re healthy in larger portions that you can enjoy as much as you’d like. So, you can eat healthy, stay satisfied AND lose weight!

What are you waiting for? Get started on your weight loss journey today! > 

The post Eating Healthy? The Real Reason You’re Not Losing Weight appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/eating-healthy-the-real-reason-youre-not-losing-weight/

A daily stroll is a simple way to turn up your metabolism and burn calories without going to a gym. A 30-minute walk at a modest 3.5 mph pace can work off up to 160 calories (for a 140-pound woman). If you don’t have a pedometer to help you determine if you’re at a going calorie-burning pace, just think about how fast you’d walk if you were late for appointment. Or try talking–you should be able to answer a question, but not hold a conversation.

Walking for exercise is just about as risk-free as you can get, but there are still a few safety precautions you can take. Remember these safety rules for walkers whenever you head out to hit the pavement:

1. Keep your head up.

You need to be aware of obstacles in your path, but that doesn’t mean you should be looking at your feet. Instead, raise your chin up and look about 10 feet ahead of you. Your peripheral vision can still see the sidewalk, but you will be better able to anticipate and react to anything in your path. Plus, holding your head up makes breathing easier and helps you maintain good posture.

2. Be aware of pain.

Walking should tire you out and maybe leave you a little sore when you start a regular program. But any kind of pain in your joints, chest, or head pain is a serious concern that should be shared with your family doctor as soon as possible.

3. Face the traffic.

If your routes do not have sidewalks or other pathways separate from the road, walk so you can see vehicles coming at you, advises the Centers for Disease Control in its walking safety guidelines.

4. Dress to be seen.

Wear reflective clothing or bright colors like shocking-pink or brilliant orange so that you will be noticed. Many brands of walking shoes have reflective material on them, but if yours doesn’t, you can put on a reflective belt or vest over your clothing. No reflective gear and your clothes are dark? Keep a white T-shirt handy, suggests the University of Illinois Wellness Center, and just slip on over your outfit while you walk.

5. Walk defensively.

Pretend you are invisible and assume drivers don’t see you. Before you cross a street in front of a car, make eye contact with drivers in stopped vehicles to confirm that they’ve noticed you, recommends the AAA Auto Club.

6. Steer clear.

Avoid potential problem areas where lots of traffic is coming and going and other distractions can keep drivers from noticing you. Entrances and exits of busy parking lots are particularly troublesome spots.

7. Listen for cues.

Music and podcasts can help keep you moving, but they can also prevent you from hearing people, bikes, and vehicles approaching you, exposing you to last-minute collisions. If you really want to listen as you go, turn the volume down so you can hear your fingers snap or use only one earbud.

8. Carry ID.

Bring along an expired driver’s license or some other form of identification so if you are injured or otherwise incapacitated, your emergency contacts can be reached. AAA also suggests setting up an ICE (“in case of emergency”) contact in your mobile phone, so your family can be reached quickly, if needed.

9. Prepare for self-defense.

Of course, learning martial arts will help you feel safe, but carrying a noisemaker, such as a whistle or small air horn, can attract attention in a time of trouble and often will scare off potential assailants who prefer to work silently. If you want more direct protection, get a can of pepper spray and practice using it so you’ll be prepared if you need to spray it.

10. Bring a partner.

Not only will you be safer with a companion, the miles will pass faster as you spend time with a friend or family member. If you don’t have a partner (or your companion is a dog), let someone know when and where you walk so you are missed if you don’t return promptly.

Pair your walking routine with a healthy weight loss plan and convenient meal delivery! Click here to learn more >

The post 10 Must-Follow Safety Rules for Walkers appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/10-must-follow-safety-rules-for-walkers/

Did you know that June is National Iced Tea Month? It’s excellent timing because as temperatures heat up, few things are more refreshing than a tall glass of delicious iced tea!

While tea has been grown in the South since the late 1700s, it was not until the development of refrigeration in the 1800s that iced tea began to gain traction—first as a novelty but in time, as a staple on restaurant menus and even in household kitchens. Now, it’s easy to classify it as an American favorite.¹

In terms of iced tea’s health factor, without added sugar, it’s a zero- or extremely low-calorie drink. Many bottled ice teas have been shown to have as much sugar as soda. Your best bet is to make your own. Unsweetened tea counts towards your daily water intake on the Nutrisystem weight loss plan.

Ready to get brewing? We’ve rounded up some of our best tips on pouring the perfect glass of iced tea.

1. Choose Your Tea

Different tea types like black, green, oolong or white come with different flavor profiles and even different health benefits. Black tea is known for being earthy while green tea is thought to be light and even grassy flavored. White tea is known for its delicate, fruity flavor and oolong tea has floral notes.²

Keep in mind that the different teas have different caffeine levels, with black tea being the highest. The health benefits of the different tea types may also vary. While all of the teas have some antioxidant power, green tea is said to be the highest. Green tea has been widely studied and said to potentially reduce the risk of neurological disorders and cancer.

2. Choose Your Brew Method

Once you decide which type of tea you’d like to make, it’s time to think about how you want to brew it. This includes cold brew, hot brew and sun brew.

With hot brew, you’re preparing your tea just as you would if you were making a hot cup of tea, but then adding cold water for dilution and some ice. With a cold brew, you’ll simply let your pitcher of water and tea sit in the refrigerator. And with sun brew, as the name suggests, you’re leaving the tea to sit in the sun. Learn more about all three of these brewing methods here! >

All methods will produce great results, though you can easily find tea enthusiasts who swear their way is the best. Cold and sun brewed teas are thought to grab a bit more flavor from the tea bags or leaves. However, not everyone has the time involved in those methods.

No matter which you choose, just be sure that you have the right brew times and tea to water ratio for optimal results.

3. Fill it Up with Fruit

Just as fruit-infused water has become popular, infused iced tea is just as delicious! If you’re cold brewing your tea, you should add the sliced fruit to brew right along with your loose tea or tea bags. This will add a whole new flavor profile to your finished product.

While you can try any combination that suits your taste preferences, here are a few we’d suggest. Black tea plus strawberries and lemons makes a refreshing combination. Similarly, oolong tea plus peach adds a delicious layer of sweetness. Finally, we also like watermelon with green tea. But just as you may have experimented with choices in your water, you can have fun and try various options in your tea to determine what you like best.

4. Consider Other Additions

Infusing fruit flavors into your tea as we talked about above is definitely one way to sweeten your drink without adding lots of sugar. You might also think about adding honey, lemons (if you didn’t infuse them), limes or maybe even some herbs. Mint and basil can individually add some fun flavor to iced tea.

If you do want some sweetness, consider using a zero-calorie sweetener like stevia. Any added sugar or honey will count towards your daily Extras. You won’t need much to add some sweet flavor while still keeping your tea healthier than the bottled kind.

5. Jazz Up Your Ice—and Your Glass

Since the ice in iced tea is an important component, why not have some fun with it? You can make an iced tea feel much more special simply by using one of those ice molds that make giant cubes. Or maybe you’re someone who likes crushed ice and enjoys nibbling on it as part of the drink!

You could also make ice cubes that are fruit-filled or infused with herbs to add color and taste to your tea in a fun way.

Finally, why not serve it up in a fun glass or even a mason jar? Treating yourself on a hot summer day with a delicious glass or iced tea is even more enjoyable with fun glassware. Add a colorful straw and it’ll feel even more like a delightful treat.

References:

• https://whatscookingamerica.net/History/IcedTeaHistory.htm
• https://senchateabar.com/blogs/blog/types-of-tea

The post 5 Tasty Tips for Pouring the Perfect Iced Tea appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/iced-tea-tips/

June 23rd is National Hydration Day, so we wanted to take a moment to introduce you to one of our new products: The Hydrating Fat Burner! Fire up your results and reduce body fat with this new breakthrough in weight loss.

Make your water work harder with the NEW Hydrating Fat Burner, a mix-and-sip beverage that’s packed with flavor and fat burning benefits. Who knew weight loss could be so delicious?

This berry and pomegranate pink drink is specially formulated to help preserve lean body mass, reduce body fat and support weight loss.* It’s a sweet and simple way to boost your hydration while boosting your burn!

Enjoy sipping on this refreshing drink that features the delicious flavors of berries with a hint of pomegranate. With 28 ready-to-scoop servings, you can enjoy four weeks of fat burning hydration.

The Hydrating Fat Burner will help you:

• Stay hydrated with electrolytes and B vitamins
• Reduce body fat with CHROMAX*
• Boost weight loss with CQR300*

Stay hydrated this summer season with this one of a kind drink!

Click here to stock up! >

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Contains CQR-300® to support weight loss and Chromax® to help preserve lean body mass and reduce body fat as part of a healthy diet and exercise program. This product has not been shown to increase the efficacy of the Nutrisystem program.

PREGNANT OR LACTATING WOMEN, DIABETICS, HYPOGLYCEMICS, AND PEOPLE WITH KNOWN MEDICAL CONDITIONS AND/OR TAKING DRUGS SHOULD CONSULT WITH A LICENSED PHYSICIAN AND/OR PHARMACIST PRIOR TO TAKING DIETARY SUPPLEMENTS.

†CONTAINS CQR-300® TO SUPPORT WEIGHT LOSS AND CHROMAX® CHROMIUM TO HELP REDUCE BODY FAT, AS PART OF A HEALTHY DIET AND EXERCISE PROGRAM.

The post Thirsty for Better Results? Try Our NEW Hydrating Fat Burner! appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/hydrating-fat-burner/

It’s hot! Which means it’s easier than ever to get dehydrated. That can have consequences for your health and for your enjoyment of summer activities—exercising while dehydrated can result in dizziness and cramps, so it’s important to load up on hydrating foods. It can also effect your performance while you move: According to Human Kinetics, if you’re dehydrated as little as five percent, your workout’s “power output” can be reduced by 30 percent.

Staying hydrated can mean not just that your active summer activities are more fun, but also that your weight loss plan is more effective. One study published in the The Journal of Clinical Endocrinology &Metabolism found that when dieters drank two liters of water per day, they burned 400 extra calories each day—even if they didn’t change anything else. For men in the same study, those extra calories were specifically burned from belly fat.

You don’t have to actually drink a full two-liter to stay hydrated, though: You can get the water your body needs to function properly through hydrating foods. And, according to Science Daily, it can help you eat more while you lose: Scientists found that when people ate water-rich foods, they ate fewer calories without reducing the overall sizes of their meals.

Here are 11 hydrating foods for warm weather activities:

1. Strawberries

Water content: 90%

One 50-calorie cup of strawberries can help lower your cholesterol and reduce your risk for diseases including cancer, heart disease, and diabetes. They also raise your risk of having a totally delicious summer. Try blitzing them into this Strawberry Mint Smoothie >, mixing them into Strawberry Popsicles >, or using them to top a refreshing Summer Salad >

2. Pineapple

Water content: 86%

Pineapple’s sweetness is suprisingly low-calorie: One cup has just 82 calories. But those 82 deliver 100 percent of your daily Vitamin C, as well as bromelain, an enzyme that can help you digest your meals more easily. Enjoy fresh rings or chunks, or for a sweet, refreshing treat that’s like a time-traveling trip back to childhood, try this simple, two-ingredient Pineapple Whip recipe >

3. Cucumbers

Water content: 95%

Cucumbers are one of the lowest-calorie foods you can find—clocking in at just 8 calories per cup. But low-calorie does not mean they’re low on flavor: Cukes are the ultimate way to deliver a refreshing, hydrating flavor to your barbecue guests. Whether it’s mixed into this Zesty Cucumber and Dill Salad >, whipped into this Greek-inspired 5-ingredient Cucumber Dill Dip >, or as the surprising base for a cucumber cup appetizer, you’ll be keeping your guests—and yourself—hydrated, full and satisfied.

4. Skim Milk

Water content: 91%

When it’s skim, it’s almost all water. For non-dieting milk lovers, that can be a turnoff. But in the heat of summer, it makes skim a great, hydrating way to enjoy 9 grams of protein per cup when making a refreshing, cool-down smoothie— like this frothy, icy Lemon Cooler shake >. It’s summer perfection!

5. Zucchini

Water content: 94%

If you’re already a “zoodle” lover, this one’s a slam dunk. But for the uninitiated, here’s a crash course: By using a spiralizer, you can turn zucchini into “noodles” that freshen up vegetable dishes with a pasta-like eating experience that you’ll love. The great news for summer: Zoodles don’t have to be cooked! In a recipe like these Vegetarian Meatballs with Zucchini Noodles >, you can let the sauce warm up the raw zoodles to get the most hydration from the veggies with the least amount of labor—perfect for a quick summer dinner.

6. Oranges

Water content: 87%

There’s a reason these slices are on the sideline of every soccer game at the half: Oranges keep are a top pick for hydrating foods! But they also bring other nutrients along—like potassium, one of the electrolytes that’s lost when you sweat. So have your own slices on hand, or go for a more grown-up taste this summer: This 101-calorie Orange Carrot Ginger Smoothie > is a sweet, vitamin-rich, and refreshing glass that’s perfect for breakfast or for a late day snack on any hot day.

7. Celery

Water content: 95%

Here’s another potassium powerhouse: One cup of chopped celery has the same amount of the heart-healthy nutrient that you’d get from half a banana—but for just 14 tiny calories. But those little cals help beef up your favorite cool summer salads, from pasta dishes to chicken salad. Here’s a new favorite: Chop some celery to combine with another water-rich summer staple—watermelon—for this surprising, sweet and protein-packed Watermelon Chicken Salad > Sounds weird, tastes amazing!

8. Tomatoes

Water content: 94%

Lycopene, a powerful antioxidant in tomatoes, may help lower your risk of stroke and certain cancers, according to Science Daily. And the redder your tomatoes are, the more lycopene they have—meaning summer is the healthiest time to eat ‘em. One surprising way to change up your tomato game: Add asparagus to the traditional Caprese Salad > for a fresh taste that feels luxurious—and adds a satisfying crunch to this staple summer side.

9. Edamame

Water content: 72%

This one’s surprising: With such a meaty texture, edamame doesn’t seem watery. But it’s got that hydration, and much more: like 18.46 grams of belly-filling, muscle-building protein per cup, and more potassium than you’ll get from two whole bananas. That’s good news in the heat, since eating more potassium can help reduce blood pressure risk, as well as your risk of stroke, according to the National Federation of Professional Trainers.

10. Carrots

Water content: 88%

Spending a few minutes turning a bag of raw carrots into pre-portioned, snack-ready containers or bags won’t just give you a low-calorie, high-fiber, water-rich source of food for when you get peckish. The act of cutting those carrots may also help you eat healthier overall: Those were the findings of one study, where more time spend on food prep was associated with healthier eating habits—and, as a bonus, with saving money on food. So you’ll be hydrated, feel full, and have fat where you want it—in your wallet.

11. Blueberries

Water content: 84%

What says summer like a cup of sweet, ripe blueberries (one of our favorite hydrating foods)? And they’re not just super good, but a superfood: Blueberries reduce the risk of heart attack in women by 33 percent, improve your memory, and can help widen your arteries so blood flows smoother. Have them fresh, or enjoy your blues in the smoothest way possible: As part of this super-simple, 5-ingredient homemade Blueberry Lemon Ice Cream Sundae >

*All water content percentages taken from the United States Department of Agriculture (USDA).

The post 11 Hydrating Foods for Warm Weather Activities appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/hydrating-foods/

You might assume that healthy food can’t also taste good.. and that treats that taste good can’t possibly be healthy. But with a smoothie, you can have it both ways.

Health nuts rave about them, post pictures of them and offer interesting new ingredient ideas on the regular, so you probably know that smoothies are something of a dieter’s dream. But, do you really know the answer to “why are smoothies good for you?”

Here are the five biggest reasons why sipping on a smoothie helps you get closer to your weight loss goal (and a few great tasty combos to try):

1. Green Up

Leafy green vegetables such as spinach and kale are loaded with essential vitamins and minerals that keep your body functioning at its peak, burning calories and fueling active lifestyles. Getting in the recommended four daily servings of greens can be hard on busy days, but adding them to a smoothie takes care of this easily.

2. Protein Power

The most efficient source of energy to get you through your day is protein. Low- or no-fat milk is a protein-rich base for smoothies. Modern day dairy alternatives, like almond and soy milks, are even seeing a boost with added protein depending on the brand. When you’re recovering from a workout or just need an extra boost, you can add more protein with nut butter, whey or seeds such as chia or flax. (For an even easier way to pump up the protein in your smoothies, try adding in a Nutrisystem Protein and Probiotic Shake!)

3. Quick and Convenient

Healthy eating can be a challenge in our hectic lives but smoothies are a smart solution. Smoothies are easy to make in minutes and they’re perfect for taking on the go. Breakfast time is especially rushed in many households, but if the whole family grabs smoothies on the way out the door, you’ll know everyone (including you) has started the day with a belly full of vital nutrients. Smoothies make great afternoon snacks, too, when you’re running off to appointments and activities.

4. Very Versatile

While smoothies are a great “to-go” option, they can be enjoyed in many ways. Today, people make up smoothie bowls for breakfast, lunch or a post workout pick-me-up. Like drinkable smoothies, smoothie bowls feature milk of some variety blended with fruits and vegetables—but they can be topped with crunchy ingredients such as granola or coconut flakes that might otherwise clog up a blender. Feeling even more creative? You can also turn smoothies into healthy treats by pouring them into Popsicle molds and freezing them.

5. Limitless Variety

The best ingredients for making smoothies are the ones you love, and the combinations are almost endless. You’ll never get stuck in a rut with the same old flavor. One small change in your ingredients can change the dynamic of the whole cup, so be a bit experimental.

In short, smoothies take the cool, creamy delights of a milkshake and combine them with the punch of nutrient-dense ingredients for a sweet, satisfying drink that fills you up and recharges your energy levels at just about any time of day. As a result, they are adored by many and worthy of your attention, too.

Looking for fresh ideas? The five smoothie recipes below are among our favorites, and each is perfect for anyone following a Nutrisystem weight loss plan.

1. Creamy Vanilla Almond Smoothie >

Nutrient bonus: Almonds are high in healthy monounsaturated fats, which can help you feel full, while keeping your blood cholesterol levels in check. Click here for the recipe! >

2. Pineapple Mango Smoothie >

Nutrient bonus: Mango skin (which you can include in your smoothie) contains a compound that inhibits your body from storing fat, according to a study published in the scientific journal Food and Function. Click here for the recipe! >

3. Apple Spinach Smoothie >

Nutrient bonus: Spinach triggers your body to produce the hormones that cause your appetite to be satisfied, say researchers from Lund University in Sweden. Click here for the recipe! >

4. Chocolate Coconut Smoothie >

Nutrient bonus: Coconut is high in lauric acid which your body burns right away. Click here for the recipe! >

5. Peachy Green Ginger Smoothie >

Nutrient bonus: Ginger helps to stabilize your blood sugar levels, preventing the surges that can lead to between-meal hunger pangs. Click here for the recipe! >

For even more delicious smoothie ideas, click here! >

The post 5 Reasons to Have a Smoothie Right Now (Plus Recipes!) appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/smoothies-good-5-reasons-recipes-get-sip-today/