Weight Loss Recipes

Riding a bicycle is the fun way to get in the daily activity that we all need. Biking heats up your metabolism, helps you look fitter and feel better and speeds your weight loss progress—all while you enjoy the relaxing rhythm of pedaling. Whether you hit the streets, a trail or stay indoors on a stationary cycle, riding a bike helps you get slimmer and healthier. Check out the health benefits of cycling below!

Does Biking Burn Calories?

On Nutrisystem, we recommend 30 minutes of physical activity per day. At a moderate pace of about 12 miles per hour, a 155-pound person burns approximately seven calories a minute while cycling (about 210 calories in 30 minutes), says Harvard Health Publishing. As you build up your strength and stamina, you can try riding up hills to burn off even more.

Cycling for Weight Loss: Shedding Pounds

Cycling helps you lose weight faster than walking, according to a study, published in the American Journal of Sports Medicine. Over a six-month period, overweight women who cycled regularly dropped more pounds than those who walked for exercise.

Body Toner

The first difference you’re likely to notice when you start to ride consistently is that your legs and backside are becoming firmer and shapelier, because they are working hardest when you pedal. Balancing on a bike activates your other core muscles—including the abdominal muscles in your belly—so they’ll get toned, too. Bonus: As your body gradually converts fat to muscle, your resting metabolism will increase, burning more calories even when you’re sitting down.

Is Cycling Good Cardio?

Cycling, like other aerobic activities, works your heart and lungs so they grow stronger, which helps protect you from heart disease, high blood pressure, stroke and much more. You may feel winded when you first start bicycling but after a few rides, your body will adjust and soon you’ll hardly notice when you’re breathing hard.

Low Impact Exercise

As we get older and carry extra pounds, pressure increases on our hips, lower back and knees. This can cause them to be sore after weight-bearing exercise, such as running or even walking. When you’re cycling, you aren’t pounding on your joints or spine, so you get the benefits of physical activity without lasting pain.

Set the Pace

Riding a bike lets you decide how much effort is right for you. Even when you pedal at a leisurely pace, you burn calories, build muscle and strengthen your heart and lungs. As you get stronger, you can pick up the pace and amp up your metabolism.

Outdoor Time

When you’re cruising outside on a bike, you soak up the sunshine, enjoy fresh air and take in the soothing sights and sounds of nature. You also get a healthy dose of vitamin D, which your body makes when you’re exposed to sunlight. Vitamin D plays a role in keeping your metabolism active. According to Healthline, “Studies show that a higher body mass index and body fat percentage are associated with lower blood levels of vitamin D.”

Indoor Cycling Classes

You can get the weight loss benefits of cycling even if you don’t have a safe place to ride or feel comfortable balancing a bike. Stationary bikes bring the experience inside your home, a gym or studio. Spin-cycling classes—in person or online—let you join along with others for motivation and support.

Family Fun

We all need a break from our screens these days and a group bike ride is the perfect way for the whole family to get away and spend active time together. Toddlers can come along in a child’s seat or in a cart that attaches to an adult bike (used kid trailers are often available at reasonable prices in online marketplaces). Children old enough to pedal can practice their skills and keep up with a tow bar attachment that links with an adult bike. When you all ride together, kids learn healthy habits and adults stay motivated to get in their daily activity. That puts everyone on the path to their healthiest lives.

Find Your Fit

If you haven’t ridden a bike in years (or ever), start by making sure you have a good fit. You should be able to sit on the seat and hold on to the handlebars in an upright position. If you are sitting too high or leaning too far forward as you ride, you may feel pain in your back, knees or backside, says Harvard Health Publishing. For most people, the seat should be level with the handlebar stem (the point where the handlebars meet the bike’s frame). Your local bike shop can help you set up your bike for your build.

Choices with Purpose

If you’re thinking of buying a new bike, you’ll find many styles to pick from based on what kind of riding you plan to do. Basic cruisers are for casual rides on the street or smooth paths. They are simple, with foot brakes for easy stopping, wide tires for stability and no gears to change. When you’re ready for more serious rides, you can check out road bikes, which come with “drop” handlebars and thin tires that let you build up speed. Mountain bikes are heavier and equipped with thicker, knobbier tires that are designed for rolling on dirt trails. Both typically have hand brakes and gears that allow you to adjust the pedaling resistance based on the terrain. New “electric” bikes give you an assist when you’re pedaling, so you can go farther and climb steeper hills

Pick a Path

Sharing the road with cars and trucks can make being on a bike feel risky, especially when you’re just building your skills. Sidewalks may be safer but they can be uneven compared to many roads, giving you a bumpier ride. Many communities now have dedicated bike paths where you can ride separated from motor vehicles. Local parks are another safe option. If you must ride on a street with traffic, be sure to wear bright orange or yellow so drivers will see you. Wherever you ride, put on a helmet—it will help protect you from a potential head injury if you take an unexpected spill.

Start Flat

Take your first few rides on paths that are as level as possible, so you can build up your strength, balance and control of the bike. As you gain experience, try going up a few hills to challenge yourself. Once you climb a hill, you get to enjoy the smile-inducing fun of rolling downhill with the wind in your face. That’s a kind of pleasure you can never get from just walking.

How to Ride a Bike the Right Way

Bikes offer an amazing combination of things we all want and need: heart-healthy exercise, basic transportation, and perhaps most important, fun. Remember the sense of freedom and possibility you felt when you were a kid and you hopped on your bike? It’s all still there. There’s no need to be all fancy and make like a Tour de France rider, especially if you’re just looking to take a spin. Here are some basic tips to make your rides safe and fun:

1. Tune It Up: Make sure your bike is ready for you. You can take it to a local bike shop and ask for a basic tune up, or do a few basic things yourself. First, make sure the tires are properly inflated. Check on the sidewall of the tire for the recommended inflation—the numbers in front of the letters “PSI.” Use a bike pump with a pressure gauge to reach the right number. Next, check the brakes to make sure everything is working properly. Finally, straddle the bike and make sure you can safely and comfortably put your feet on the ground before heading out.
2. Wear a Helmet: It may have felt great as a kid to let the breeze blow back your hair, but safety trumps style. Wear a properly-fitting helmet, and buckle the strap.
3. Ride With the Traffic: A bicycle is a vehicle, and has the same rights and responsibilities on the road as a car. If you’re riding on the road, pedal with the traffic. Stay to the right, and obey all traffic signs and laws. If you’re riding on recreation paths or trails, use common sense: stay to the right, announce your presence to runners and walkers, and share the space.
4. Enjoy!: Remember, you’re out for fun and some exercise. There’s no need to race. Find a comfortable pace and enjoy the scenery and the motion!

Pair your exercise routine with a healthy meal delivery service. Learn more about Nutrisystem! >

The post Bike Your Way to a Healthier You: The Health Benefits of Cycling for Weight Loss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/health-benefits-of-cycling-for-weight-loss/

As if you need convincing to eat more sweet, delicious pineapple during the summer months, it’s a surprisingly perfect fruit for weight loss: One cup of chunks has just 82 calories, and is sweet enough to satisfy any dessert craving. That cup also packs 131 percent of your daily Vitamin C, and comes with minerals including potassium, folate and manganese. Pineapple is a delicious way to lose weight fast.

So chop some up and enjoy—and then try these seven other healthy ways to savor pineapple this summer:

1. As a protein-packed Piña Colada:

Indulge in the refreshing goodness of sweet and delicious blender drinks, not just limited to poolside enjoyment. Our delightful Piña Colada Protein Smoothie recipe brings you the best of both worlds.

Featuring Vanilla Nutrisystem Shake Mix as the base, this blended beverage nourishes your body with muscle-building protein while treating your taste buds to a tropical delight. Now, you can relish this delightful beverage anytime, anywhere, and experience a blissful combination of flavors that will transport you to a paradise getaway.

To whip up this refreshing and protein-packed pina colada, you can have a delightful blend of one serving of Vanilla Nutrisystem Shake Mix, half a cup of pure and tangy pineapple juice, a generous cup of ice cubes, and three drops of aromatic coconut extract.

Simply blend all these ingredients together until smooth and creamy. Once ready, pour your concoction into a tall, chilled glass and savor every sip of this delightful beverage!

2. As an easy frozen treat:

If you love ice cream, why not try something equally delicious but healthier? Whip up a delightful batch of frozen yogurt pineapple popsicles and have a refreshing treat ready whenever a sweet, creamy craving strikes!

Making these refreshing popsicles is super easy. Start by mixing together four cups of nonfat plain yogurt, which provides a creamy and tangy base. Then, add one cup of pineapple juice for a burst of tropical flavor. For an extra dose of sweetness and texture, include two cups of fresh pineapple chunks.

Once you have the mixture ready, simply pour it into four popsicle molds, or you can even use paper cups with popsicle sticks. Freeze them for four or more hours until they are perfectly chilled and set.

By incorporating these homemade frozen yogurt pineapple popsicles into your snack rotation, you not only satisfy your sweet tooth but also embrace a healthier option. Plus, if you’re following a Nutrisystem weight loss plan, you’ll be pleased to know that one popsicle counts as one PowerFuel and one SmartCarb.

So go ahead and indulge in these frozen treats guilt-free, knowing that you’re enjoying a satisfying and nutritious dessert!

3. As a warm, gooey grilled dessert:

Grilling fruits like watermelon, peaches and pineapples brings out their naturally sweet flavors, creating an incredible and healthy dessert option for summer barbecues. Just imagine the aroma of those perfectly grilled pineapple rings, with their tantalizing grill lines and caramelized edges. And here’s a fun twist: the built-in hole in a pineapple ring serves as the perfect receptacle for filling it with a scoop of creamy, frozen yogurt.

To create this refreshing dessert, start by freezing plain, nonfat yogurt in one-cup servings. Once you’ve fired up the grill and given it a quick spray of nonstick spray, carefully place the pineapple rings on top. Listen to the sizzle and watch as those grill marks start to form, giving your fruit a beautiful charred look.

Now, we know you’re excited to enjoy these grilled pineapple rings, but we’re not done yet. Take two rings and top them off with one cup of the frozen yogurt. As if that wasn’t enough, we’re adding a delightful finishing touch: sprinkle one tablespoon of unsweetened coconut flakes over the yogurt.

This mouthwatering recipe is perfect for one serving and satisfies your cravings while still staying on track. On Nutrisystem, it counts as one SmartCarb, one PowerFuel and one Extra, making it a deliciously guilt-free treat. So, fire up that grill and indulge in this flavorful dessert that combines the sweetness of grilled fruits with the creaminess of frozen yogurt. It’s the ultimate summer delight that will have everyone asking for seconds!

4. As a cool, creamy two-ingredient Pineapple Whip:

This ridiculously simple yet utterly delightful Pineapple Whip will transport you to a summer paradise. Imagine the refreshing sensation of a snow cone, but without chasing down the ice cream truck.

With just two ingredients, this tropical treat is a breeze to make. All you need is four cups of perfectly frozen pineapple chunks and one cup of creamy, unsweetened almond milk (plain or vanilla flavored).

Simply blend these irresistible ingredients together, and voila! You’ll have four servings of pure pineapple bliss that each count as one SmartCarb on Nutrisystem. Enjoy the ultimate tropical indulgence that will leave you craving more!

5. As a healthy flavor booster for your daily water:

There are countless reasons why staying hydrated by drinking ample amounts of water is crucial when striving to achieve optimal health and weight loss. However, for some individuals, the monotony of plain water can be off-putting.

To add a delightful twist to your hydration routine, consider incorporating flavored ice cubes or refreshing slices of cucumber into your water pitcher. This simple addition can transform a dull glass into a truly satisfying and enjoyable beverage experience.

For those who prefer a tropical twist, you can enhance your hydration journey by infusing pineapple flavors into your water. Start by blending half a cup of juicy pineapple chunks with half a blender of water to create a tantalizing pineapple blend. Pour this flavorful concoction into ice cube trays and freeze.

When you’re ready to quench your thirst, simply pop one of these pineapple-infused ice cubes into your glass of water, and savor the delightful burst of tropical goodness. Cheers to a refreshing and invigorating hydration experience!

6. As you pretend you’re at a tropical hotel with a quick, easy juice cocktail:

When you walk into a luxurious hotel located in a breathtaking tropical destination, a friendly and attentive waitstaff welcomes you with a refreshing juice cocktail. The moment you take a sip, the sweet and delicious flavors awaken your taste buds, setting the perfect tone for a memorable vacation.

But why limit this indulgent experience to once a year or those once-in-a-lifetime trips? You can recreate the same delightful cocktail in the comfort of your own home, adding a touch of luxury to your everyday life without compromising your weight loss goals.

For an unparalleled taste, use freshly squeezed juices in your homemade concoction. Start by blending one cup of ripe pineapple until smooth, and then strain it to obtain the pure juice (or, if you happen to have a juicer, feel free to use that).

Next, combine a half cup of this luscious pineapple juice with a half cup of freshly-squeezed orange juice, infusing the mixture with a burst of vibrant citrus flavors. To achieve the perfect balance, dilute the blend with a half cup of water, adding a refreshing hint of hydration to the mix. If you’re feeling extra fancy, make it a frozen drink by blending the juices with ice!

Finally, garnish your creation with a plump and juicy cherry, giving it an extra touch of visual appeal. Give it a gentle stir and prepare to immerse yourself in a moment of pure indulgence and satisfaction. Each half-cup serving counts as one SmartCarb on Nutrisystem.

So next time you desire a taste of luxury, elevate your everyday routine by treating yourself to this exquisite homemade juice cocktail. Transport yourself to paradise with every sip, and relish in the extraordinary pleasures that life has to offer, no matter where you may be.

7. For breakfast in these Pineapple Upside-Down Banana Pancakes:

It’s like indulging in a guilt-free slice of cake for breakfast, but with a healthy twist. This delightful recipe takes just a few minutes to prepare, and the best part is, it contains no flour or added sugar. Not only is it a delicious treat, but it’s also a great option for those looking to lose weight.

Introducing the mouthwatering pineapple upside-down banana pancake recipe! With this recipe, you can whip up a batch of eight pancakes that are both nutritious and scrumptious. Each serving consists of two pancakes, which you can conveniently count as one PowerFuel and one SmartCarb on Nutrisystem.

To get started, simply grab two ripe bananas and mash them in a large bowl. Next, mix the mashed bananas with four whole eggs until you achieve a perfectly smooth, pancake-like batter.

Once your batter is ready, heat a pan over medium heat and give it a quick spray with zero-calorie cooking spray. Pour a quarter-cup of the batter into the pan, then let it cook for approximately 30 seconds.

Now comes the fun part! Place a delectable pineapple ring on top of the cooking pancake. Let it cook for an additional 60 seconds, then give it a gentle flip. Allow the opposite side to cook for another 60-90 seconds, ensuring it achieves a golden-brown perfection.

Get ready to indulge in the heavenly aroma that fills your kitchen as these delightful pancakes come to life. So go ahead and treat yourself to this delectable breakfast option that combines the sweetness of pineapple with the goodness of banana, making your morning routine a little more exciting and flavorful!

The post 7 Delicious Ways to Eat Pineapple this Season appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/7-delicious-ways-to-enjoy-pineapple-this-season/

The stronger your immune system, the more fun you can have all year. You can weather the storm of a winter stomach bug, beat back an autumn chill or fend off those inconvenient spring or summer sniffles to maximize your sunshine fun. Washing your hands and avoiding coworkers who are sick can reduce your risk of catching all these nasties. However, there are still germs all around us. That’s where your immune system comes in. You can keep your immune system in top shape with many of the behaviors that support general health.

Getting seven to eight hours of quality sleep each night, staying hydrated and exercising all promote your sickness-stopping powers. A healthy diet filled with nutritious foods can also provide major immune support. Stay healthy and ward off sickness with these science-backed, Nutrisystem-approved foods that have been shown to boost immunity.

Here are eight healthy foods to support your immune system all year round:

1. Organic Fruits and Veggies of All Kinds

Are organic foods worth the extra price? When it comes to immunity, the answer may be yes. According to a review of 343 different studies, published in the British Journal of Nutrition, scientists found that organic foods had antioxidant content that was 19 to 69 percent higher than non-organic crops. Antioxidants ward off cancer and other diseases. They also reduce inflammation which may support the immune system.

How to eat them: If you’re worried about the price of organics, focus on the foods known as “The Dirty Dozen.” These fruits and veggies are the most susceptible to pesticide residue, so buying them organic will give you the most health bang for your buck. Click here for the dirt on The Dirty Dozen!

2. Fatty Fish

You’ve probably heard that eating fatty fishes like salmon provides Omega-3 fatty acids that can protect against heart disease, according to Medical News Today. However, these water-borne superfoods are also one of the most potent food sources of vitamin D, says the National Institutes of Health Office of Dietary Supplements. Vitamin D not only activates calcium for stronger bones but also helps to support immune function. In fact, when you don’t get enough vitamin D—like an estimated 42 percent of Americans—you’re at a higher risk of getting the cold or flu, says The Harvard Gazette.

How to eat it: Try this easy-to-prepare salmon burger with herb cream sauce or one of these other simple salmon recipes from The Leaf!

3. Goji Berries

These little red jewels are one of the most nutrient-dense fruits in the world. They’ve got more than double the immunity-boosting antioxidants of blueberries. They can even help protect your eyes from age-related decline. According to a study, published in Optometry and Vision Science, participants who ate goji berries for 90 days increased levels of plasma zeaxanthin, an antioxidant that supports vision. They’ll also help you feel full: Gojis have four grams of protein, over three grams of fiber and 98-calories in a five-tablespoon serving, says NutritionValue.org.

How to eat it: You can just munch ‘em! They are also great sprinkled on smoothie bowels, oatmeal and yogurt. If you’re looking for a little more variety in your trail mix, try adding gojis instead of raisins with unsalted nuts or seeds.

4. Yogurt

It’s alive! And that could keep you healthy: The active cultures or living bacteria in yogurt can help keep your intestinal tract clear of germs that cause disease. In a study, published in Annals of Nutrition and Metabolism, women who ate seven ounces of yogurt per day for two weeks boosted their immune functions and increased their white blood cell counts. And it didn’t have to be fancy yogurt with “probiotic” on the packaging: That kind had similar effects to regular yogurt.

How to eat it: Not just for breakfast! The Leaf’s yogurt parfaits, like this chocolate-and-banana Chunky Monkey or this delicious Berry Delight are a great way to treat yourself and your immune system!

5. Garlic

Your breath might stink but you won’t be sick! When scientists gave people either a placebo or garlic extract containing allicin (a chemical found in raw garlic), the garlic group had fewer colds over 12 weeks than the placebo group, says the Avicenna Journal of Phytomedicine. It may also help in the long term: According to ScienceDaily, garlic may reduce the amount of plaque that builds up in the arteries.

How to eat it: To get the cold-fighting properties, you’ll need to have the garlic raw—allicin dissipates when garlic is cooked, says Anti-Cancer Agents in Medicinal Chemistry. Try it as a pizza topper, or in this flavor-packed Mexican Street Corn Dip!

6. Sauerkraut

Like yogurt, sauerkraut and other fermented foods contain probiotics or “good bacteria” that can keep your digestive system balanced. However, according to Current Opinion in Gastroenterology, studies have found that they could also help with diseases related to the immune system, like eczema, as well as reduce the severity of allergies. So, pile it on!

How to eat it: Top your burgers with kimchi, sauerkraut or other fermented options for a low-calorie, immunity-boosting crunch. Learn more about fermented vegetables here!

7. Bell Peppers

It’s not just an old wives’ tale: vitamin C really does help keep upper respiratory infections, like colds, at bay. A 2017 research review, published in Nutrients, found that vitamin C can decrease the risk of respiratory and systemic infections. You can get vitamin C from more than just orange juice. One cup of bell pepper slices has 100 percent of the recommended daily vitamin C for an adult woman, says the United States Department of Agriculture (USDA).

How to eat it: While watching TV, reading the news, or on the side of your sandwich at lunch. Crunchy, sweet bell peppers are an easy way to get towards your four daily servings of non-starchy vegetables for maximum weight loss success.

8. Lean Beef

Wait, wait, wait: Isn’t red meat supposed to be bad for you? Eating too much of it has been associated with increased risks of heart disease and cancer. However, beef is also one of the most potent providers of zinc in our diets. Zinc functions as an “intracellular signal molecule” for immune cells—that is, it tells them to get to work, helping to fend off colds, lower respiratory infections and other diseases, says Current Opinion in Clinical Nutrition and Metabolic Care.

How to eat it: You know the saying: It’s what’s for dinner. Try it in this easy, healthy slow cooker Beef Stroganoff.

The post 8 Foods to Support Your Immune System All Year Round appeared first on The Leaf.

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