Weight Loss Recipes

Anyone who has fallen asleep in front of the TV watching college football on Thanksgiving night would be right to think that something they just ate worked like a sleeping potion. (Hint: It’s not what you think!)

The truth is that some common foods you eat (or drink) can send you straight into a “food coma.” There are even some popular pick-me-ups that can leave you feeling sleepy and sluggish once their initial burst of energy wears off.

So what are the foods that make you tired? Since fatigue can be a weight loss plan killer—not to mention an obstacle to getting out to exercise—be aware of these energy vampires lurking in your kitchen and pantry:

1. White Bread

That’s the stand-in for refined carbohydrate foods.  You probably blame your Thanksgiving lethargy on the turkey you ate because of its tryptophan, an essential amino acid that can help make you sleepy. The turkey is pleading not guilty. The real culprit is all those side dishes.

A meal that’s high in starchy/sugary carbohydrates has been shown in studies to induce fatigue within 30 minutes after you consume it! Processed carbs such as white bread, rice, crackers and sugary products (like breakfast cereal, pastries, cookies, cake and pie), may give you a quick burst of energy. However, research shows that your alertness starts to fade within an hour. If you’ve ever experienced a sugar high, you know it’s usually followed by a sugar crash. Whenever possible, try subbing out your refined carbohydrates with some SmartCarbs to avoid that post-meal tired feeling.

2. Coffee

What? Your favorite eye-opener? Don’t worry. It’s fine to turn to coffee—or another caffeinated drink—to keep your eyelids from drooping during the day. But only in moderation. Coffee and caffeine-containing foods and drinks can give you a burst of energy and alertness when you need it, but they can actually make you feel more tired after the effects wear off.

For one thing, caffeine can keep you from sleeping at night when you really need the Zzs. Then, there are the chemical effects on your body (yes, caffeine is a chemical and only one of many in coffee). According to Sleep Foundation, coffee helps you stay awake in part by blocking your body’s receptors for adenosine, a chemical that triggers sleepiness. The problem is that your body tries to compensate by making you more sensitive to adenosine, so instead of feeling alert after a cup of coffee, you feel fatigued.

Coffee can also make you slightly dehydrated, which also causes fatigue. And drinks like coffee can be a hidden source of added sugar if you take your cup of joe sweet. That means you can have both a sugar and caffeine crash at the same time.

3. Alcohol

No surprise here: Alcohol depresses the central nervous system, acting just like a sedative. It’s tempting to have a drink before bedtime to help you sleep. But like caffeine, alcohol has an “evil” side.

While it may help you slip into a peaceful slumber, a few hours after you drink, the alcohol raises levels of a hormone called epinephrine. You may know it by its other name: adrenalin, frequently known for its “rush.” This stress hormone can increase your heart rate and stimulate your body to wake up. The additional liquids may also make you need to get up to use the bathroom after having an alcoholic drink at night. Those night-time wakeups may make you feel sleepy the next day.

4. Cheeseburger and Fries

Not to single out this iconic American meal, but its high fat content (over 60 grams of fat in one well-known eat-in restaurant) makes it a real energy killer. According to research, published in the journal Nutrients, diets high in fat like this meal were linked to increased daytime sleepiness and problems sleeping at night in a study of 1,800 Australian men. All it took to promote fatigue was eating 138 grams of fat per day (note that this one popular burger meal is about halfway there).

There may be many reasons for this result. One: A high-fat diet is associated with runaway inflammation in the body which itself can cause fatigue. Studies have also linked eating a high-glycemic index diet (think carbs and sugar) to inflammation.

5. Fried Fast Food

Though trans fat (hydrogenated oil) has been removed from most food products because of its link to inflammation and cardiovascular disease, there’s still a little bit in some foods, particularly restaurant fried foods and sweets such as donuts. That’s because high cooking temperatures and oil that’s reheated for cooking (think restaurant and bakery fryers) both produce more trans fats. More trans fats equals more inflammation, which equals fatigue, just one of the byproducts of this unhealthy fat.

Now that you know the specific foods that make you tired, click here to find out which foods boost energy! >

The post 5 Foods That Could be Zapping Your Energy appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/foods-that-make-you-tired/

Summer exercising means it doesn’t have to feel like exercise: You’re enjoying the outdoors, walking on the beach, riding bikes with the kids, and moving because all that sunshine demands it.

While many people try to lose weight “in time for” the hot months, being on a weight loss journey during the sunny season gets all that bonus calorie burn. Summer exercising can help you lose the weight so you feel great, reduce disease risks, and reach your goals by fall.

Even if you usually hate to exercise, you’ll love these options. Here are five easy ways to turn fun, outdoor activities into bonus weight loss this summer:

1. Switch up your pace, even just a little.

One of the best ways to burn fat while exercising is to perform interval training, alternating higher-intensity bursts of effort with lower-intensity resting periods. It’s a process used by elite athletes and every day dieters, and science shows that it works: According to the Journal of Obesity, many studies have found that this kind of training is better at burning fat than continuous pace exercise. It’s the secret behind HIIT classes, where exercisers sweat it out at almost maximum effort for short bursts.

But this is the summer! Take it easy, and you can still get those interval benefits: Just change up your walking pace a little bit every minute or so. In one study published in Biology Letters, scientists found that when walkers performed faster bursts, increasing their pace by just five inches per second, they burned up to 20 percent more calories during their walk than other participants who strolled at a constant pace. Try it: If you’re out walking, try picking up your pace for 30 seconds, then go at a slower pace for 30 more. Continue in this way throughout your walk.

2. Get strong on a park bench.

While you’re out walking, get stronger! This is a great time to exercising into your summer routine. Strength training increases your bone density, staving off osteoporosis, raises testosterone levels in men, and can help keep your metabolism humming—since lean muscle burns more calories at rest than fat does. And while you may have seen studies in the news showing that cardio is better for weight loss than strength work, strength training is great for maintaining weight loss and staving off fat gain. In one study by Harvard T.H. Chan School of Public Health, 20 minute sessions of strength training helped fight “age-related fat gain” around the belly.

If you’re hoping to spend more time outside, there’s good news: You don’t have to get under a barbell to get stronger. A park bench can provide the help you need to turn a walk or jog into a strength-building session. Try these three moves:

• Elevated Pushup:
  Place your hands on the seat of the bench and assume the classic push-up position: Arms perpendicular to your torso, your body forming a straight line from head to heels. Maintaining this rigid body line, bend your elbows to lower your chest towards the bench seat. To protect your shoulders from pain and injury, keep your elbows relatively tight to your sides rather than flaring them out at a 90-degree angle. Press back to start. Go for sets of five push-ups, aiming for 20 or more total in each session. Too hard? Use the back of the bench instead of the seat.

• Bench Squat:
  Stand in front of the seat of the bench with your feet about hip-distance apart, toes pointed slightly out. Push your hips back to control your descent and sit down without using your hands. Keeping your weight in your heels, stand back up without using your arms. Go for five sets of five squats to start. Too easy? Stand up next to the bench and do full squats, holding the edge of the back of the bench for support.

• Bench Step-up:
  Stand with the bench in front of you. Keep your torso upright as you place your right foot on the bench and press through your heel to bring your left foot up so you’re standing on the bench. Return to the ground, and repeat with the other leg. Go for five sets of five on each leg. Too hard or worried about your balance? Instead of standing up on the bench, alternate just lifting your foot and placing it on the bench. You’ll still be lifting your leg up higher than you do while walking or climbing stairs.

3. Take a dip in those warm summer waters.

Swimming has actually been found to make exercisers gain weight: In one study published in the American Journal of Sports Medicine, over a six month period, exercisers who continually increased the amount they ran or cycled lost 17 and 19 pounds, even with no restrictions on their calorie intake. Swimmers in the same study gained five pounds. And that seems like no surprise: When many exercisers finish swimming, they’re ravenous.

But not every study agrees: In another study published in The Journal of Sports Medicine and Physical Fitness, of 38 middle-aged obese women, those who swam lost the same amount of weight—13 pounds—as those who walked. The difference may have been water temperature: After immersion in cold water, people are hungry, according to the International Journal of Sport Nutrition and Exercise Metabolism. In the study where swimmers gained weight, the water was colder than in the study where they lost weight.

That’s good news for summer exercising: Warmer water! So if you love to swim or just want to take some pressure off your joints, a workout in the pool can be just as effective as land-based movement for losing weight.

4. Go for a nice, long ride, walk, jog or hike.

Short bursts are all the rage in fitness because those intervals are more efficient than cardio at a continuous pace, according to the Journal of Diabetes Research. But that doesn’t mean longer workouts don’t work at all: With shorter work, you just burn more calories in less time, which is great for slipping in a quick workout when you’re busy with work, taking the kids to school and a million other responsibilities.

In the summer, though, you may have more time for a leisurely session—and you may like it more. Exercise that you enjoy is more likely to be exercise that you actually do…which is why finding something you love is key. Grab your family and tour your vacation spot—or your own town—on a longer hike, walk or bike ride. And you may find that stubborn fat does come off: A 2014 study found that while shorter intervals were more efficient exercise, they were not better at redistributing fat than a continuous pace—the leanest athletes swear by walking or light biking, known as “low-intensity, steady state” (or “LISS”) cardio.

5. Want to run? Head for the hills.

When many Americans think of summer exercising, their first thought is to go for a run. But hitting the pavement can cause injury: In one review of 17 different studies, published in British Journal of Sports Medicine, researchers found that between 19 and 79 percent of runners suffered injuries during the course of the studies. Older runners fared worst, getting hurt the most often.

If it’s been a while since you’ve gone for a run, try starting out on a hill. The shortened stride actually makes the movement safer for your hamstrings, and it can be easier on your knees. A hill also makes interval training easy to do: Run up the hill for your high-intensity burst, then walk down for your rest period (running downhill can be tough on your knees). Repeat five times to start, and work on adding more intervals over time.

The post Exercising in Summer: 5 Moves for Easy Weight Loss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/summer-exercising/

Kombucha is tart, tangy, fizzy, way to fill your glass with probiotics—so-called “good” bacteria that can replenish your gut microbiome to help with digestion.

Haven’t heard of kombucha—or just wondering what it is? It’s a fermented tea made by combining brewed tea with a large bacterial disc, called a “mother” or a SCOBY, which stands for symbiotic culture of bacteria and yeast. That may sound gross, but people love the slightly carbonated result—and when it’s sold in bottles at your grocery store, there’s no bacteria disc to deal with!

Kombucha lovers claim that drinking it can help manage blood pressure and cancer, though those claims have not been proven by credible research. Research has found that kombucha provides antioxidant benefits, though this is likely from the green, black, or rooibos tea used as its base, as these already have antioxidants.

Even if it’s not a magic health drink, many people find it delicious—and experts say it’s safe to drink up to 12 ounces per day. Elevate your dozen daily ounces with one of these three easy recipes for kombucha mocktails—each under 100 calories per serving.

1. Pomegranate Ginger Kombucha >

On Nutrisystem, Counts As: 1 SmartCarb

Ginger has been shown to have many health benefits—and it can add some serious bite to any beverage! This kombucha mix gets a spicy kick by starting with a gingerade kombucha, then adds the rich, sweet flavor of pomegranate juice. Squeeze some lemon on top and drop in a few sprigs of fresh mint to add even more freshness, and you’ve got a spicy, sweet, slightly tart and tangy beverage that will refresh you, tickle your taste buds, and—at just 99 calories per serving—fit into your weight loss plan. Get the full Pomegranate Ginger Kombucha recipe here! >

2. 3-Ingredient Blackberry Mint Julep Mocktail >

On Nutrisystem, Counts As: 1 Extra

Reducing or eliminating alcohol consumption can help you reach your weight loss goals. It can reduce the “empty” calories you consume and help keep your willpower intact. But dialing back on the booze doesn’t mean you have to drink something boring. With just three ingredients, you can whip up a mint julep-like kombucha concoction that’s just as delicious as any cocktail.

This lightly carbonated refresher starts with the zip of gingerade kombucha, then gets a sweet, antioxidant-rich kick from fresh blackberries. It finishes with cool, refreshing mint. You can add even more fizz—and cut the calories in half—by swapping half the kombucha for flavored or plain seltzer. Get the full Blackberry Mint Julep Mocktail recipe here! >

3. Easy Rosemary Grapefruit Kombucha Mocktail >

On Nutrisystem, Counts As: 1/2 SmartCarb and 1 Extra

This three-ingredient treat starts with no-sugar-added guava-flavored kombucha, then adds two surprising ingredients—grapefruit and fresh rosemary. Drinking grapefruit juice isn’t just delicious, but studies also show that it may be beneficial for your HDL, or “good,” cholesterol levels. The citrus gives your glass a punch of vitamin C and a tangy, slightly sour zip, while the rosemary makes the drink extra tempting on the nose—once you get a whiff, you won’t want to wait to take a sip!

Don’t like grapefruit? Get the same vitamin C kick—and a different punch of flavor—by swapping in fresh-squeezed orange instead. Get the full Rosemary Grapefruit Kombucha Mocktail recipe here! >

Loved these kombucha recipes? You’ll love fruity smoothies! Learn how to build the perfect healthy smoothie at the link below:

The post 3 Easy Kombucha Recipes Under 100 Calories appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/kombucha-recipes/

From sweet and fruity to light and creamy, The Leaf Weight Loss Blog is filled with healthy treats for your summer menu. These 15 refreshing summer dessert recipes can serve as a cool pick-me-up on a hot summer day or the perfect end to a warm weather meal.

Here are 15 summer dessert recipes to help you beat the heat this season:

1. Strawberry Icebox Cake with Lemon >

Calories per serving: 152

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

A standard icebox is made with chocolate wafers and whipped cream. However, this (much) healthier version creates the cool layers of this epic summer dessert favorite with crunchy graham crackers, thick yogurt and fresh strawberry slices instead. Each bite delivers a sweet flavor combo of berry, lemon and vanilla that makes this cake as delicious as it is nutritious. Add this dessert to your next backyard party menu: It takes no time to prep and is pretty enough to impress your guests.

2. 4-Ingredient Banana Nice Cream >

Calories per serving: 110

On Nutrisystem, Count As: 1 SmartCarb

What makes this frozen treat so nice? The sweet bananas, tasty almond milk and splash of vanilla are three delicious reasons. Plus, it’s a low calorie dessert and you only need a blender to make it: simply puree the ingredients to a soft-serve consistency or pop it in the freezer for a firmer texture. Then grab a spoon and dive in without an ounce of guilt!

3. Vanilla Latte Protein Smoothie >

Calories per serving: 176

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

Start your morning sweet with this java-flavored healthy smoothie recipe. Made with vanilla almond milk, a few scoops of Vanilla Nutrisystem Protein Shake Mix and a teaspoon of coffee grinds, it’s got all the energizing nutrition you need to fill up and fuel your day. We also add some Greek yogurt for creaminess and a dash of vanilla extract for sweetness. Enjoy your morning latte made healthy!

4. Dirt Pudding Cups >

Calories per serving: 215

On Nutrisystem, Count As: 1 PowerFuel, ½ SmartCarb and 2 Extras

Remember eating dirt as a kid? We’re not talking mud pies, but the sweet kind made with pudding, whipped topping, crushed chocolate sandwich cookies and gummy worms. This reimagined dirt dessert delivers the same nostalgia for a fraction of the calories. Process dates, walnuts and cocoa powder until crumbly, then stir in shredded coconut for texture. Add thin, matchstick-like pieces of fresh fruit like strawberries to replace those sugar-filled gummy worms. Spoon the “dirt” over chocolate pudding, add a mint leaf or two for garnish and enjoy this healthy summer dessert while feeling like a kid in a candy store!

5. Ice Cream Sandwich Shake >

Calories per serving: 255

On Nutrisystem, Count As: 1 Nutrisystem Snack, 1 SmartCarb and 1 Extra

It’s a marriage made in dessert heaven: the classic ice cream sandwich and quintessential thick milkshake join forces to become one decadent dessert. And it takes only minutes to make: toss a Nutrisystem Ice Cream Sandwich, some almond milk and a frozen banana into a blender or food processor. Hit the button and voila—a super creamy, uber-hearty summer dessert shake recipe that’s destined to become a favorite this beach season.

6. Cinnamon Banana Protein Popsicles >

Calories per serving: 147

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

These inspired summer dessert treats are made with flavors both you and your little ones will love. Banana and cinnamon are sweetened with vanilla, made creamy with yogurt and dotted with slivered almonds for an unexpected crunch. The best part about these delicious pops? If one isn’t enough to cool you down, feel free to have another—each serving is two popsicles.

7. Red, White & Blue Pudding Cup >

Calories per serving: 71

On Nutrisystem, Count As: 2 Extras

These patriotic cups stack refreshing red gelatin, white cool whip and juicy blueberries for a healthy, all-American treat that’s perfect for your Fourth of July party—or really any day of the year you want to declare your independence from desserts that ruin your diet.

8. Skinny S’mores Frozen Yogurt >

Calories per serving: 174

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

It’s got all the makings of your campfire favorite but with a refreshing twist. Blend frozen bananas and yogurt until creamy, then stir in the s’more standards: golden graham crackers, milk chocolate chips and puffs of mini marshmallow. Pop it in the freezer for about an hour and out comes a delicious, diet-friendly summer dessert that gets you the flavors you crave in a cooler and easier-to-eat form.

9. Matcha Melon Smoothie >

Calories per serving: 113

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Matcha gives this smoothie much more than its vibrant green hue. Made from the same plant as green tea, the healthy powder provides disease-fighting antioxidants and has been shown to protect the liver and promote heart health, says Healthline. Blend it with milk and yogurt for creaminess, honey and honeydew melon for sweetness and chia seeds for protein and fiber. Whip up this perfectly healthy smoothie for the perfect start to your day.

10. Raspberry Lime Protein Popsicles >

Calories per serving: 100

On Nutrisystem, Count As: 1 PowerFuel

You taste all the flavors of summer in these yummy popsicles. They’re made with raspberries and lime juice, as the name implies, but also contain milk and Greek yogurt so they’re a little more satisfying. They also feature chopped mint leaves for a burst of freshness.

11. Mango Vanilla Chia Pudding >

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels and 2 Extras

The mango provides tons of vitamins and minerals. The tiny chia seeds are loaded with filling fiber and protein. And when combined with Vanilla Nutrisystem Protein Shake Mix, it creates a beautiful pudding that is sure to satisfy your sweet tooth. Just whisk together the shake mix, milk and chia seeds, stir in chunks of mango and refrigerate overnight. When the pudding sets, top with more mango chunks and enjoy in the morning for breakfast or as a mid-day snack.

12. Smore’s Icebox Cake >

Calories per serving: 92

On Nutrisystem, Count As: 3 Extras

No need to stoke the fire for these s’mores. And no need to turn on your oven either. This no-bake cake features layers of graham cracker, marshmallow and chocolate stacked high and chilled in the fridge to make the perfect after-dinner summer dessert.

13. Strawberry Cheesecake Pudding >

Calories per serving: 98

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

There are a couple of differences between this healthy summer dessert and your favorite slice of cheesecake. First of all, you need a spoon, not a fork. Plus, you can indulge without any guilt whatsoever. Otherwise, this pudding packs the same flavors of the strawberry cheesecake you crave in every creamy bite. Made mostly with fat-free cottage cheese, a little low-fat cream cheese and fresh strawberries (plus vanilla extract and stevia for sweetness), this easy-to-make, tasty concoction weighs in at less than 100 calories. Enjoy a healthy sweet treat while quelling your cheesecake craving!

14. Blueberry Lemon Ice Cream Sundae >

Calories per serving: 250

On Nutrisystem, Count As: 1 Nutrisystem Snack and 1 SmartCarb

Sweet meets sour in this fresh ice cream sundae. Simply blend frozen blueberries, bananas, almond milk, lemon juice and lemon zest until smooth and creamy. Stir in a crumbled Nutrisystem Lemon Cooler Cookie for extra lemon and added crunch. This mouthwatering summer dessert option is calling your name!

15. 3-Step Banana Pudding >

Calories per serving: 149

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 2 Extras

Not only do these sweet fruits taste good, they’re (so) good for you: bananas are packed with heart-healthy potassium, filling fiber and lots of vitamins and minerals. When transformed into a creamy pudding, they become the epitome of comfort food. Just puree a banana, milk, cinnamon, vanilla extract, corn starch and stevia. Simmer the mixture on the stove until thick and throw it in the fridge to chill. Once it has set, top your banana pudding with a dollop of whipped cream, grab a spoon and settle in for a comforting sweet treat.

For more summer dessert inspiration, visit The Leaf’s recipe section or find your next family dessert favorite with this amazing summer pie recipe list! >

The post 15 Summer Dessert Recipes for a Guilt-Free Cooldown appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/summer-dessert-healthy-recipes-to-try/