Best Tasty Vegan Recipes

“Want To Cook Ridiculously Tasty Vegan Recipes From Scratch But Have No Idea Where To Start?” 

What is veganism?

Veganism is the practice of abstaining from the use of animal products, such as meat, fish and poultry. Vegans also abstain from eating dairy, eggs and honey as well as not wearing fur, leather, wool down or using cosmetics or chemical products tested on animals.

The Plant-Based Recipe Cookbook Includes over 100 mouth-watering recipes for Everyone to Enjoy!

There’s JUST ONE REASON you might be struggling as a Vegan and it has everything to do with your ability to make delicious high protein food, FAST.

With this stunningly simple cookbook I’ll show you how to cook savory, mouth-watering meals in minutes for some of the busiest Vegan eaters in the world.

Fellow Plant-Based Friends, 

Let’s be serious here…

You’re here because you already know a vegan diet is healthier than any other diet that exists. Research shows there’s been a 600% increase in the number of people who have made the switch to a vegan diet.

With the growing number of plant-based enthusiasts constantly on the rise, there has never been a better time to eliminate meat and dairy from your diet.

If you’ve spent any time at all on social media, you’d probably think a good portion of the world was vegan. 

And why not? With over 90 million #vegan posts on Instagram alone, it’s easy to say why Plant-based foods are one of the hottest trends in the food industry right now.

It’s No Surprise Why Millions, Including Famous Celebrities, Have Made The Switch To A Vegan Diet.

Discover The Amazing Benefits Of A Plant-Based Diet

Weight Loss

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Reduce risk of diabetes and heart disease

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Helps combat obesity

 in all age groups

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Increased fiber intake

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HOW HEALTHY IS A VEGAN DIET?

There’s no debate when you look at the latest evidence.

Eating a whole-food, plant-based vegan diet, without the consumption of meat or dairy is beneficial for our health and wellbeing.

Vegan foods such as vegetables, fruit, grains, legumes, nuts, and seeds are low in saturated fat.  Even high-fat plant foods (such as avocados, nuts, and seeds), contain no cholesterol whatsoever, so a vegan diet is cholesterol-free. 

A vegan diet is also packed with antioxidants and fibers which can enhance your health, your body, and muscle recovery.

Eating a whole-food, plant-based diet without meat, dairy or eggs can help lower your cholesterol and improve your heart health.

BY CHOOSING A VEGAN DIET THE FOLLOWING HEALTH BENEFITS CAN BE YOURS….

As I’m sure you’ve heard, countless individuals around the world have turned to a vegan lifestyle in order to regain their health, energy, vitality, and power. Here are just a few of the benefits that people actually report.

A Healthier Heart

Harvard researchers tracked the health habits of about 110,000 people for 14 years and found that the higher folks’ intakes of fruits and vegetables, the lower their chances of developing cardiovascular disease. Specifically, people who averaged eight-plus servings of fruits and veggies a day were 30 percent less likely to have a heart attack or stroke, compared to those who had less than 1.5 daily servings.

Weight Loss Results

There’s plenty of research suggesting vegans tend to consume fewer calories, and thus weigh less and have lower body mass indexes than non-vegetarians.Today, there are tons of plant-based recipes that will leave you feeling fuller on few calories so you don’t have to worry about gaining weight. As long as you stay clear of vegan processed food you’ll be fine.

Clearer, Smoother Skin

Cutting back on animal products also means skipping much of their saturated fats, which are notorious for clogging pores. Plus, many of the vitamins, pigments, and phytochemicals in fruits and veggies contribute to healthy skin. The lycopene in tomatoes, for example, helps protect your skin from sun damage, and vitamin C in sweet potatoes smooths wrinkles by stimulating the production of collagen.

It’s been proven again and again you don’t need animal products to thrive.

We’re no longer living in the dark ages.. Our understanding has evolved and in the process we have come to learn that eating animals is no longer the necessity we once believed it to be.

People from all over the world are setting world records and becoming world champions on a vegan diet. 

Dispel all vegan protein myths that you hear because you can still build muscle and get strong by eating delicious plant-based recipes found on this page. 

When you eliminate meat and dairy from your diet, your health will improve dramatically and you will look and feel better than you ever did before…

Maximum Nutrition, Minimum Interference!

THE VEGAN DIET RECIPES YOUR ABOUT TO DISCOVER WORK BY TWO FUNDAMENTAL PRINCIPLES

• Put maximum nutrition INTO your body… and…
• Reduce or eliminate toxins and “interference”.

The first one seems pretty obvious…People who eat a vegan diet eat a wide variety of fruits, vegetables, beans, lentils, chickpeas, nuts, and seeds. These foods are loaded with essential nutrition.

The second principle is just as fundamental, but less apparent. It means that when we avoid toxins hidden packaged/processed food…and the many hidden toxins in meat alternatives, our bodies begin to clean out and detoxify.

This allows our cells to expend less energy in actually fighting off foreign substances and more on rebuilding, growth, and rejuvenation.

And as a result we notice a myriad of health benefits when we adopt a vegan diet.

Now…Imagine seeing and feeling the positive changes in your body and health than any other diet you have tried before.

Because you will be getting all the essential vitamins, minerals, proteins, carbohydrates and fats and the accompanying recipes offer healthy and tasty ways to enjoy them.

There’s only one little problem…

Why Most People Fail To Stick To A Vegan Diet?

Now giving the amazing results that eating a vegan diet, you’d think it was easy to stick to it?

Truth is, a plant-based lifestyle doesn’t mean you have to force down the same boring, bland foods every single day.

And on top of that, preparing tasty, nutritious vegan meals doesn’t have to be difficult at all. The Plant-based cookbook provides tasty, easy to prepare recipes that are healthy.

And now, for the first time…

We’ve Teamed Up With The Most Influential Community Of Plant-Based Enthusiasts…

 …To Bring You Over 100 Flavourful High Protein Vegan Recipes

Sure, cookbooks from a top chef are nice. But what if you had one from a respected chef (yours truly!) AND hundreds of living, active, healthy plant-based experts?

Well, ask and you shall receive. The Plant-based cookbook is full of recipes that can be prepared and cooked in under 30 minutes or less.

With The Plant-Based Recipe Cookbook you’ll get that much and more. The recipes come in a beautiful full-color cookbook that you can view right from your computer, tablet, or phone from any location.

It is the ultimate guide for making the Vegan Diet amazingly good-tasting, fun and full of the variety that not only makes you healthier but also satisfies your taste buds and cravings.

It’s everything you could ever want in a guide for how to eat properly the Vegan way without compromising taste or convenience.

The cookbook contains real-food that you can easily find at your local supermarket, including a variety of tofu, tempeh soy products, fruits, vegetables, nuts, and seeds.

With the right ingredients, you will be able to prepare tasty recipes with ease.

So even if you are a meat-eater and want to try a vegan for 30 days, then there are plenty of meat-free recipes that you will love!

Flavourful Vegan Recipes Covering Everything From Burrito Bowls To Chocolate Mousse

PEANUT BUTTER QUINOA

CURRY TOFU

PROTEIN FUDGE BARS

CHICKPEA FLOUR OMELET 

ROASTED CHICKPEA WRAP

SWEET POTATO CURRY RICE

You’ll Also Get Some Bonus Green Smoothie Recipes From Our Special Recipe Categories

Yes, it’s hard to believe these are actually on any “diet” – but again, Plant-based is not a diet at all.

And if eating foods like daily wasn’t enough, you’ll be getting slimmer… more energized…have better muscle definition…sick less often…your mood will be better…your skin brighter…and so much more!

Still wondering if this is for you?

The Plant-Based Recipe Cookbook Is For ANYONE Serious About THRIVING On A Vegan Diet – For Life!

The recipes that you will find in this book are universally loved so it doesn’t matter if your an elite athlete or a stay-at-home mom, there are recipes for everyone to enjoy.

Remember: When you consume foods derived from plants and eliminate animal products, you will begin to trigger a wave of rejuvenation throughout your body one that’s visible on your midsection, your muscle tone, skin, hair, face and much more.

This is just one reason why so many people from all walks of life are turning to the Plant-based diet because it cuts out unhealthy items like sugars and refined grains. 

The great thing about eating plant-based foods is you can eat a lot without worrying about calories or gaining weight, this is true especially when you focus on whole foods. This isn’t about eating in moderation, no, it’s about living abundantly off the good stuff! 

This is what makes a Plant-based diet work is being able to make a variety of meals that taste good to you… so that you never get bored and always feel great about what you’re eating.

The World Is Trending Towards A Vegan Diet

For proof, everyone from celebrities to athletes to entire companies like Google and countries as big as China are all supports of eating more plant-based foods….there is nothing else like this, quite simply, because there’s no other community quite like vegan!

The plant-based movement is getting bigger and so people from all over the world are starting to make conscious, healthier food choices than ever before.

After you get your copy of The Plant-based Cookbook – TODAY – you can begin eating healthy meals that do not result in you eating bland, boring or tasteless foods…

The recipes in The Plant-based Cookbook are healthy and rich in protein and do not contain any animal ingredients. Rest assured, you will get all the essential nutrients that your body needs to function properly.

You will be preparing and cooking with fresh ingredients that shouldn’t take you no more than 20-30 minutes to cook these tasty meals. 

All the ingredients with simple foods instructions are laid out for you so you know how to make amazingly good meals without taking forever or breaking the bank.

You’ll even learn how to make delicious “vegan desserts” that aren’t overloaded with sugar, cream or flour…

Quick And Easy Recipes That Ensure You Never Have To Eat A Boring Meal – Ever, Again!

The Plant-based Cookbook contains plenty of breakfast, lunch, dinner, snacks and dessert recipes (nearly 100 when you include the bonuses!)

There are plenty of vegan options within the following categories that will excite your taste-buds, that are worthy of a dinner party.

You will also get a variety of “special categories” that will help you indulge in soups…sandwiches and tofu omelets and so much more all 100% by following plant-based principles!

I’ve gone to great lengths to include popular vegan recipes to make this diet delicious, with plenty of variety each day.

No prior cooking experience required! You will be able to whip up a meal even if you’re a total novice or a lazy cook! The recipes are simple to make so you’ll be a pro in no time!

Here’s Just A Sample Of What You Get…

SIMPLE, EASY, AMAZING-TASTY VEGAN RECIPES

With a wide variety of done-for-you healthy vegan recipes that will wow non-vegans! Your friends or family will never turn down these meals after taking one bite!

CLEAN, MEAL PREP INSTRUCTION ANYONE CALL FOLLOW

There’s no guesswork, and each recipe offers simple and clear instructions, so you can prepare your meals easily. 

COMPLETE GROCERY SHOPPING LIST AND FOOD TABLE

Includes a Complete Grocery shopping table that provides you with tons of food items that you can buy and add to your grocery list.

To Further Speed Your Success And Results With The Plant-Based Recipe Cookbook, We’re Also Giving You Bonus Gifts Worth $165 Absolutely Free!

As a special one-time offer for anyone who buys on this page now, we’re also going to throw in free of charge five powerful Plant-Based manuals that take your results to the next level.

These manuals help combat the two biggest reasons why people don’t get the start they need to stay vegan…

• They don’t have the initial momentum needed to keep them on the plan until the amazing results become apparent…and…..
• Social gatherings and eating at restaurants either become a downer or they “cheat” which leads to guilt and frustration and ultimately to giving up…

Well, Not anymore!

Let’s see what you’ll find inside the cookbook bundle:

PLANT-BASED RECIPE COOKBOOK 2.0 – NOW INCLUDES OVER 100 MOUTH-WATERING NEW VEGAN RECIPES

If you were like me and you hated spending time in the kitchen, and just want to cook a quick vegan meal that tastes great, then this cookbook has more than 100 vegan recipes from, cereals, omelets, smoothies, salads, soups, main dishes and snacks!

• The many Perks and Benefits that the Plant-Based Diet can give you and why you should follow it
• 100+ Tasty and easy recipes that you can cook in less than 30 minutes. You don’t even have to think about what to cook, just read this book and your mouth will water
• Delicious Vegan Wholesome Recipes for Breakfast, Lunch, Dinner, and also Dessert and Snacks
• Complete Grocery shopping table that provides you with tons of food items that you can buy and add to your grocery list
• And…so on!

THE VEGAN DIET 30 DAY JUMPSTART GUIDE

Don’t want to wait? Take the 30 day jumpstart challenge and feel the difference a plant-based diet can make in your life.  

This jump start guide will get you started on a Vegan Diet journey, and make sure you can actually make a permanent, positive change in your health.

This guide will help you to improve your overall health, shed a few pounds and in the end reach your goals. When you pick the right foods and approach your health properly, your quality of life – from your energy levels, happiness, sex drive, and more, will improve.

So if you want to dive right in and get going as fast as possible, make sure to read this bonus.

GREEN SMOOTHIE LIFESTYLE – DRINK YOUR WAY TO A SLIM, ENERGETIC AND YOUTHFUL LIFE.

Looking for a simple way to adopt a healthier lifestyle and gain more energy? 

If you’re interested in trying out  a raw foods diet if you are trying  to increase your healthy eating habits,  give green smoothies a try.

By filling up on a healthy green  smoothie rather than processed and
fattening foods, you will soon be able  to fit into those old jeans you never
dreamed you would be able to button again.

YOUR VEGAN GROCERY LIST – SO YOU KNOW EXACTLY WHAT TO GET AT THE STORE

Reach your optimal health, weight and energy by eating the foods you enjoy. I have created a printable list of plant-based foods that you can download and use to help you vary your food options when making a trip to the grocery store. The grocery list provides tons of food items that you can add to your grocery list. 

THAT’S NOT ALL! 

If you order today, you’ll also receive 4 Free Meal Plans….

Get 4 sample 2000 – 3500 calorie menus for fat loss, muscle gain and weight maintenance weight, while getting the nutrients you need to thrive!

HERE’S EVERYTHING YOU GET….

Overall we could easily sell these items separately for $20 each, or charge over $150 for the entire package. But you won’t have to pay $150 or $100. Not Even $50.

LIMITED TIME OFFER

$150 $19.95

Just click “Add to Cart” now and start preparing delicious plant-based meals and make your days full of energy!

Please note the package contains digital downloads and no physical products will be shipped to you.

What Our Customers Have To Say!

Diane Lynch

I have always based most of my meals off of plant-based recipes on Instagram, so it’s great to finally have a book with all the recipes in one place…AMAZING! The best cookbook you can buy, delicious, healthy and fresh meals that are super easy to prepare. If you are looking for one recipe book for vegans or non-vegans – this is it!!!

Like •  Reply • 10h

Hannah Jones

This is a wonderful book for information and inspiration for anyone who wants to eat a plant-based diet. I have been eating a plant-based diet for years but still struggled, so this book has really helped me understand and inform me better and I feel great!!!!
I love these simple, delicious recipes.
Highly recommended

9

Like •  Reply • 5h

David Stewart

The recipes in this book are really healthy, no nonsense recipes. I have been a vegetarian for 10+ years and had got stuck in cooking the same foods all the time. This has given me loads of ideas for new meals and twists to add to things I already do. I like how there are pictures that comes with each recipe, unlike other recipe books I’ve purchased. The recipes are not difficult, quite simple and something for everyone.

7

Like •  Reply • 18h

Become “Plant Powered” In the Kitchen…In the next 60 Days Or Your Money Back!

Now, I won’t insult your intelligence by suggesting that you’ll love every recipe in the book, or that it will make you look like a supermodel or bodybuilder overnight.

But what we will say is that in all the years I’ve built and worked as a chef and with this community… together,, we’ve helped thousands prepare food and thrive with this diet and way of life and we believe you will be no different.

So our guarantee to you is this: The Plant-based Cookbook must make preparing meals more easy… more delicious… give you more variety on the diet… and help you experience the many health benefits of a Plant-based diet (from weight loss to enhanced mood) much more quickly… or your money back.

This isn’t one of those “no questions asked” generic guarantees most companies offer you and hope you forget about because we stand by the results this program produces.

If you don’t experience these results in the first 60 days, simply email us and we’ll immediately refund every penny you paid no questions asked.

You Already know a Vegan Diet is for you

So are you willing to spend an Hour and a Few Bucks So you Can Thrive On It?

When you download your package you will get….

• The Plant-based Cookbook With Over 100 Easy To Prepare Recipes
• The 30 Day Plant Based Jump Start Guide
• The Green Smoothie Lifestyle Guide
• Plant-based Meal Plans to follow to heal increase your health, fuel your workouts in no time and without too much effort.

ALL OF THIS WORTH A GRAND TOTAL OF AT LEAST $150, YET YOU PAY JUST $19.95

That’s a whopping, $135 off! What are you waiting for?

Now that you know how easy and delicious high protein foods can be…

And now that you’ve seen what a difference it can make it your health…

And especially since you know how important it is to get healthy and fill your body with nutrition as more and more corporations strive to mess with our food from preservatives to GMO and worse…

When you download your package you will…

•  Choose to spend just a few minutes each day learning to prepare these amazingly satisfying high protein recipes that you’ll master and use for life to get healthier, more energized, slimmer and, stronger… or…
• You could try to just learn everything on your own a serious mistake, in my opinion: Especially since your purchase of the Plant-based Cookbook is fully guaranteed!

Why not let me show you every amazing Plant-based recipe I know how to make?

I hope you’ll choose to join get started with this priceless resource that the Plant-based team has created…

Use it daily to get healthy and love what you eat (even as others around drool and doubt that you’re on a “diet”)…

And experience the best health of your life in 60 days or less starting today.

I know you’ll make the best choice and I look forward to welcoming you aboard!

Click the button below to sign up right now…

SPECIAL OFFER EXPIRES SOON

$150 $19.95

Just click “Add to Cart” now and start preparing delicious plant-based meals and make your days full of energy!

Please note the package contains digital downloads and no physical products will be shipped to you.

Take Action Today While  The Plant-Based Recipe Cookbook Is Still On Sale 

Here’s to cooking healthy, plant-based recipes!

Yours Sincerely,

Still not convinced?

Check out a few more notes of appreciation from our Happy Plant-Based Customers…

The recipes are simply stunning – it’s bright, colourful, dreamy and full of healthy inspiration! It’s packed with recipes for every taste and covers so many different cravings! If you are looking to add some variety to your diet and try out some healthy recipes, I 100% recommend this book.

EMILY S.

I’ve been looking for a vegan recipe like this, and I had all the ingredients on hand so I decided to give these a try. TI totally recommend it if you’re looking for original, natural and delicious vegan recipes. So thankful for the recipes and all the hard work Justin has put into the book! Thank you!

TRACY W

When you ditch meat and dairy… everything changes. Remember, those so-called foods were NOT part of our diets thousands of years ago and not coincidentally, there were no incidents of heart disease, obesity, diabetes, and other conditions.

But there is a solution when you eat a healthy diet full of fruits, vegetables, legumes, nuts and seeds, complex carbohydrates and some multi-vitamins, you will have all the energy you need. This is all you need as a vegan to satisfy your nutritional requirements.

Why risk getting sick or suffer through diets filled with rules and boring meals… especially when you now have a way to eat the best-tasting food ever and feel amazing while doing it!

It’s time to step up and prove what you’re made of. The Plant-Based Recipe Book is all you need to cook the tastiest food to help you reach your fitness goals and to feel better than ever!  

Just click “ADD TO CART” button now before you miss out on this new plant based cookbook so you can start enjoying real food while you lose weight and having more energy.

SPECIAL OFFER EXPIRES SOON

$150 $19.95

Just click “Add to Cart” now and start preparing delicious plant-based meals 

and make your days full of energy!

Take Action Today While The Plant-Based Recipe Cookbook Is Still On Sale

Adjusting Calories for Weight Loss

When talking or reading about weight loss, we hear a lot about managing and adjusting our calories. But what exactly are calories? How do we know just the right amount to consume each day? And how might our caloric needs change as we lose weight?

What 100 Calories Really Looks Like

What are Calories?

The answer to this first question is easy. Calories are a simple way to measure the amount of energy you get when you eat food, says Mayo Clinic. Your body needs calories just to perform its most basic functions—keeping your heart beating and your lungs breathing—as well as to fuel your daily activities, from walking around to working at your job.

Carbohydrates, fats and proteins are the macronutrients that provide the bulk of your calorie intake. According to Mayo Clinic, they are your body’s main energy source. No matter which nutrients you eat, the calories are either rapidly converted to energy or stored in the body as fat. “These stored calories will remain in your body as fat unless you use them up, either by reducing calorie intake so that your body must draw on reserves for energy, or by increasing physical activity so that you burn more calories,” says Mayo Clinic.

Calories and Weight Loss

According to Merriam-Webster, the metabolism is all the processes by which the body converts calories into energy. You may have heard that if you consume a greater number of calories than you burn, you will gain weight. And this is fundamentally true. However, the number of calories that you need each day is influenced by a variety of metabolic factors, such as your age, gender, height, starting weight and daily activities.

These metabolic factors determine your total daily energy expenditure (TDEE) or the number of calories you burn each day. As you lose weight or change your activity level, your TDEE and metabolism adapts and changes. Because of this, many dieters find that their diet is “less effective” over time. In reality, they haven’t adjusted their eating! They’re still eating for their starting TDEE.

If you continue to diet without adjusting your calories for changes in weight or activity level, your results can take a big hit. According to the peer-reviewed journal, Obesity, losing weight decreases the metabolism, causing you to burn fewer calories throughout the day. Everyday activities also tend to decrease on a reduced calorie diet for weight loss. On the other hand, as you shed extra pounds, you may be more likely to engage in physical activity and structured exercise. While most people assume that an increase in activity leads to faster calorie burning, this is not always the case when dieting. Consuming less calories can cause you to burn less calories during exercise. All of this leads to metabolic adaption and different caloric needs during the weight loss journey.

You’ll get the swiftest results if your weight loss plan accounts for the changes your body goes through as you drop the pounds, as well as all of your other personal attributes. But here’s the good news: adjusting calories doesn’t have to mean giving up foods you like or even eating less food. Instead, you can choose meals and snacks that nourish you well and satisfy your appetite without loading you up on empty calories.

Metabolism and Weight Loss: What You Need to Know

Calories on Nutrisystem

The all-new personalized programs from Nutrisystem take your unique metabolism and TDEE into account to create a weight loss plan tailored to you. We understand that your metabolism and needs change as you lose weight and get more active. That’s why we’ve integrated the NuMi app into the personalized Nutrisystem journey. This is our smart weight loss tool that adjusts your meal plan to your ever-changing needs, so you can keep losing weight and progressing towards your goal at an inspiring pace. NuMi will monitor your TDEE as you lose weight, adjusting your calories and meal plan as needed. It’s a diet that adapts to you!

There is no doubt that a calorie deficit is important for losing weight. However, decreasing your calories too low for too long can actually hinder your progress. If calorie intake is too low, the body will defend against this by decreasing the metabolism. This is the metabolic adaptation we mentioned earlier! Nutrisystem personalized plans aim for a healthy rate of weight loss, which is about one to two pounds per week. This helps to ensure a healthy weight loss while trying to minimize the metabolic adaptation.

On Nutrisystem, you also get to eat all kinds of foods you love, from burgers and pizza to ice cream and cake. Plus we send them directly to your door in perfect portions for the ultimate convenience.

As you travel on your weight loss journey, Nutrisystem dietitians use the information you provide to recommend the best foods for you from our extensive menu and with the “add-ins” you pick up at the grocery store. This guidance keeps you making progress to your goal, even as your body—and its needs for calories—change. That’s the straightest path to the new, slimmer you!

Lose weight with a personalized meal plan tailored to you! Get started with US today

Best Egg Salad This Easter

Truly the best Egg Salad Recipe you are going to try with minimal ingredients and so quick to make. Hard-boiled eggs with celery, dill, seasoning, and chives in a creamy dressing make up this classic egg salad.

Egg Salad Recipe

This is the easiest egg salad and the perfect way to use up leftover Easter eggs. You’ll love the short list of ingredients but it’s all you need to make one amazing salad: hard-boiled eggs, herbs, celery, and crisp onion in the creamiest dressing.

This can be served in so many different ways – as a side salad, on toast, etc (see more ideas below). This traditional salad is simple, satisfying and a perfect additon to your Easter menu.

Ingredients for Egg Salad

Though this is a simple recipe and uses basic ingredients, it tastes amazing. If you want to dress it up and make it fancier, try these add-ins:

• Protein- such as crispy bacon, chicken or shrimp.
• Veggies- tomatoes, cucumbers or carrots are great options. We also love dill pickle egg salad.
• Avocado- can either be cubed and added to the salad or blended with the dressing to replace some of the mayo.

Pro Tip: If you will be adding other ingredients to the salad, prepare a larger portion of the dressing.

How to Make Egg Salad

Homemade egg salad doesn’t get any easier than this. Just be sure your eggs have cooled completely before preparing the salad or make them ahead and refrigerate until ready to use.

1. Boil eggs and cool then cut into desired pieces (we like ours chunky for better texture)
2. Finely chop the celery and red onion (sweet onion may be substituted for red onion)
3. Chop the chives (or green onions) and fresh dill
4. Prepare homemade dressing – stir the ingredients together in a bowl
5. Mix salad well to combine and coat in the dressing

How to Cook Eggs for Egg Salad?

No matter if you boil your eggs on the stove or in the instant pot, be sure they are hard-boiled, but not overcooked. Overcooked eggs end up with a green ring around the yolk. Follow these tutorials for perfect hard-boiled eggs every time:

• Perfect Boiled Eggs – follow this stove-top method and boil for at least 7 minutes. Fully cooked yolks are best for salad.
• Instant Pot Hard Boiled Eggs – works especially well for farm-fresh eggs, making them easier to peel.

The Best Dressing for Egg Salad

The dressing in any salad can really make or break a recipe. This awesome creamy dressing adds so much flavor to the simple salad. Eggs never tasted so good!

• In a bowl, add the mayonnaise, Dijon mustard, paprika, garlic, lemon juice, salt and pepper.
• Mix until the dressing is creamy and ingredients are well incorporated.

Are Eggs Good for You?

Eggs are are an inexpensive, healthy, high-quality protein. We love recipes where eggs are the star ingredient like these incredible Deviled Eggs with Bacon and Egg Muffins.

Eggs are nutrient-dense, have zero carbs, no sugar, and will keep you feeling good throughout the day. Egg yolks are rich in choline which is important for brain and liver health. Eggs also contain lutein which benefits eye health.

How to Serve Egg Salad

Though the salad may be enjoyed as a side dish, it is rather versatile. Enjoy these other variations:

• Egg Salad Sandwich – Serve the egg salad as a sandwich between bread slices, in a croissant, as an open-faced sandwich, or even stuffed in a wrap or pita.
• Stuffed Avocado – stuff the salad into a halved avocados and serve.
• Lettuce wrap – Add to lettuce cups or Romaine and enjoy as lettuce wraps.
• Breakfast sandwich – Load salad onto toast for an easy breakfast sandwich.

How to Store Egg Salad?

Leftover egg salad should be stored covered in the refrigerator and can last 3-5 days. It should not be left at room temperature longer than 2 hours.

Pro Tip: If you refrigerate the salad, be sure to taste it before serving. Refrigerating tends to make the flavors more subtle as they meld together, so add some salt and seasoning to taste.

Best Easter Tuna Salad

While we enjoy a variety of tuna salads, this classic version takes the cake. Crispy celery and red onion add zest and crunch, while mayonnaise and a hint of mustard bring everything together. Although the lemon juice is not traditional, we strongly recommend it to brighten the flavors of the final dish.

Ingredients

Two 6-ounce cans white meat tuna packed in water, drained

2 tablespoons minced celery

2 tablespoons minced red onion, soaked in cold water for 5 minutes and drained

1 teaspoon minced flat-leaf parsley

1/3 cup prepared mayonnaise

1 tablespoon whole-grain mustard

Freshly ground black pepper

Freshly squeezed lemon juice (optional)

Directions

In a small mixing bowl break up the tuna with a fork. Toss with the celery, onion and parsley. Add the mayonnaise, mustard and season with pepper, to taste. Stir to combine. Add lemon juice, to taste, if using.

Cook’s Note

Substitute 1 teaspoon Dijon mustard for the whole-grain mustard and add 2 tablespoons sweet pickle relish.

HEALTHY WEIGHT LOSS SECRET

Regardless of your dietary or activity habits, are you having trouble losing weight? It appears that you are not to blame.

A team of researchers from Stanford University School of Medicine identified one common element in 2023 after analyzing more than 170 years’ worth of scientific data: low core body temperature in overweight men and women. What is another characteristic of slender people? Typical body temperature

The temperature of your inside organs and cells determines your inner body temperature, not how hot or cold your body or skin feels. Also, clinical studies conducted in Switzerland have revealed that the internal body temperature affects how your body metabolizes fat.

Calorie burning occurs quickly and effortlessly when the internal body temperature is normal. Your metabolism is low if your internal body temperature is low. In actuality, your metabolism decreases by 13% or more for every decrease in internal body temperature.

That is why we created…

What is ALPILEAN?

Alpilean is a breakthrough dietary blend created on an ancient weight management remedy called Alpine Ice Hack. It has become increasingly popular in January 2023 due to thousands of customer reviews that add more trust to the product

You have never tried or experienced anything like Alpilean before.

It is one of the only products in the entire world to have a unique combination of six alpine nutrients and plants that are intended to target and optimize low inner body temperature, a new factor in unexplained weight gain.

You may jolt your sleeping metabolism into full fat-burning, energy-boosting mode by focusing on internal body temperature!

Each Alpilean capsule contains the following:

Your calorie-burning metabolism is boosted by 6 natural substances with a track record of clinical research that targets the inner body temperature.

1. GOLDEN ALGAE (fucoxanthin)

Supports Liver and Brain Health

Targets Inner Temperature.

Supports Bone Strength.

2. DIKA NUTS (african mango seed)

Eases Digestion and Bloating

Supports Healthy Cholesterol

Targets Inner Temperature

3. DRUMSTICK TREE LEAF (moringa leaf)

Targets Inner Temperature.

Rich in Antioxidants

Supports Healthy Blood Sugar

4. BIGARADE ORANGE (citrus bioflavanoids)

Supports Healthy Immunity.

Targets Inner Temperature.

Reduces Oxidative Stress

5. GINGER RHIZOME (ginger root)

Targets Inner Temperature

Maintains Tooth and Gum Health

Supports Healthy Muscles

6. TURMERIC RHIZOME (turmeric root)

Supports Healthy Skin

Supports Weight Loss

Targets Inner Temperature

• Natural Formular
• Easy to Swallow
• Plant Ingredients
• No Stimulants
• Non-GMO
• Non-Habit Forming

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Healthy Pasta Recipes to Lose Weight

Pasta and weight loss simply don’t sound like two things that can go hand-in-hand. But here at Nutrisystem, we believe that transitioning to a healthier lifestyle should not have to mean giving up all of the things that you love—pasta included! Sometimes all it takes is just a little bit of creativity to devise pasta recipes that use healthy substitutions.

At your local grocery store, you can most likely find a large variety of healthy pasta swaps, such as spiralized veggies, whole wheat noodles, gluten free pasta and even spaghetti squash! We’ve rounded up 20 of our best (and simple) recipes that will give you your healthy pasta fix while still keeping you on track with your weight loss goals.

If pasta and meatballs is one of your favorite comfort food combos, then you probably know how easy it is to overindulge on this classic dish. One heaping turns into two or more and soon you’ve eaten way too many servings. That’s what makes these skewers so great. It forces you to slow down and savor what you’re eating. That helps with portion control but also allows you to realize when you’re full. Oftentimes when we eat fast, we don’t give our stomach the chance to tell our brain that we’re satisfied!

This pasta meal gives you the decadence of a creamy dish but without the cheese. Instead, we prepare it with a homemade cashew cream sauce. If you’re trying to avoid dairy, this will be one of your go-to healthy pasta recipes. Filled with healthy fats and fiber, this dish also features vitamin-packed spinach and tomatoes to help you get your fill of daily veggies.

This flavor-filled recipe has a little bit of everything by combining chicken, ziti and a variety of veggies all in one delicious dish. It’s colorful and nutritious with wholesome vegetables like mushrooms, bell peppers, onions and celery cooked in just a small amount of butter. If you’re someone who is tired of boring chicken dishes night after night, then this is a great way to jazz up your dinner.

If you’re looking for comfort food that won’t totally derail your healthy eating plan, then this dish is sure to become a new favorite. Although most casseroles are made in the oven, this no-bake version is cooked on the stovetop. While the end result is creamy and decadent, a serving is a mere 326 calories. This is achieved with some healthy substitutions, such as using part skim mozzarella and light sour cream instead of the full fat versions. That means you’ll get your creamy pasta fix in a healthful way.

If you’re someone who thinks healthy shrimp pasta recipes are too difficult to make at home, this meal will change your tune. Shrimp dishes can be much simpler to whip up than you might imagine and are a great way to incorporate lean protein into your diet. This particular recipe also features asparagus, which is a great source of nutrients including fiber, folate and vitamins A, C and K. You’ll feel like you got a restaurant-quality meal but will know that it was a healthy choice—and you’ll be proud that you made it yourself.

If you love spicy seafood dishes, then Shrimp Fra Diavolo might be a favorite. In this recipe, we’ve created a lighter version of this classic favorite. With antioxidant-packed tomatoes and the addition of some bell peppers and onions, it’s got plenty of veggies. But it’s the lean protein that shines in this dish! Shrimp is high in several vitamins and minerals while also serving as a rich source of protein.

This recipe is a great choice if you’re looking for a pasta-like dinner without the pasta. Spaghetti squash makes an excellent noodle-alternative for your healthy pasta recipes because it’s low in calories and high in fiber. It’s one of our favorite foods here at Nutrisystem, thanks to being considered a non-starchy, unlimited veggie that is highly versatile. In this dish, we combine it with diced sweet potato, seasonings, honey and goat cheese for a decadent-tasting meal that’s good for you, too. One serving is just 288 calories.

This meal is a great way to get your pasta fix without the pasta by using spiralized zucchini (also known as zoodles). It features a lighter cheese sauce that’s made with reduced fat shredded cheese and some nonfat milk. Plus, it packs in a ton of roasted veggies for plenty of antioxidant goodness. With everything from broccoli and bell peppers to onions and sweet potatoes, this dish is chock-full of flavor and healthy fiber, too.

Shrimp scampi is often a restaurant favorite. However, it’s known for having lots of butter and being loaded with carb-heavy white pasta. Our version removes the butter and goes low-carb with healthy spiralized zucchini and just a handful of whole wheat spaghetti. But have no fear, all that flavor you love is still there. It’s a great way to enjoy a classic dish with a healthy twist.

Besides being warm and comforting, particularly during colder months, soups are also fantastic for packing in the veggies. This soup does not disappoint! It has carrots, celery and tomatoes featured alongside hearty beans, lean ground chicken and just enough pasta to fulfill your craving without sending you into carb overload. A serving is hearty enough to count as a Flex Meal and won’t leave you feeling hungry after eating.

Nothing tops an easy-to-make meal that’s healthy, too. That is certainly the case for this tasty Beef Lo Mein dish that incorporates flank steak strips with lo mein noodles, healthy snow peas and carrots. It has all the flavor of take-out without the typical fat and calories associated with it. Plus, you’ll be able to whip it up a lot faster than calling for delivery.

If you’re a seafood lover, then you’ll definitely want to add this recipe to your weekly lineup. It combines mussels and shrimp with cooked spinach, parmesan cheese and whole wheat spaghetti—all covered in a tomato garlic sauce that adds a major burst of flavor. It’s both delicious and nutritious, making it a win all around.

Pasta Bolognese is an Italian favorite—but the pasta and the red meat can also make it a heavy, calorie-packed and fat-filled dish. Our version is much lighter, swapping out pasta with spaghetti squash and the traditional mix of beef, veal and pork with lean ground turkey. Still packed with flavor, our healthier recipe also shines a spotlight on the veggies with peas, zucchini, onions and tomatoes sneaking their way in. It’s so full of flavor that you’ll forget it’s a healthy twist on a classic dish.

If you’re looking for the creamy goodness of pasta in cheese sauce but don’t want to wreak havoc on your weight loss regimen, then this dish has got you covered. It uses low-fat ricotta and parmesan cheese for a simple sauce that kicks up the flavor factor on some whole wheat gnocchi. Add in some vitamin-packed spinach and sundried tomatoes and it’s clear to see how this dish has it all.

As yummy as classic chicken piccata may be, its downfall is in the heaps of butter it’s traditionally browned in. Typically served atop carb-loaded pasta, it’s easy to see how this dish can be a diet detour. But don’t worry—we’ve created a healthier version! This recipe eliminates the butter but adds in nonfat plain Greek yogurt to get that creamy texture. It still has plenty of flavor. Served over top of whole wheat pasta, it’s also got some hearty fiber.

Our Vegetable Lasagna Bake is a great example of how you can have your favorite pasta recipes while still sticking to your healthy weight loss plan. This version packs in spinach and butternut squash, a low-calorie, fiber-rich winter veggie that adds a touch of sweetness. With just the right amount of low-fat cheeses, it’ll satisfy your lasagna longing without derailing your diet.

Whereas traditional meatballs are made from a combination of pork, beef and veal, our healthy vegetarian meatballs are made from brown lentils, mushrooms and oats. Still seasoned and baked to deliciousness, these meatballs are big on flavor—and fiber—while being low in fat and calories. Served atop zucchini noodles with no-sugar-added marinara sauce, it’s a great way to get your spaghetti and meatball fix in a healthful way.

This classic meal has the same ingredients as the traditional version, including top round roast, beef broth, onions, mushrooms and noodles. However, some healthy substitutions help to make it lighter and healthier. Fortunately, it’s still so full of flavor that you would never notice the difference! It will give you that classic comfort that you crave from this hearty favorite.

This noodle bowl replaces carb-laden noodles with healthy spiralized sweet potatoes. Add to that some lean cooked shrimp, antioxidant-packed spinach and a delicious, homemade almond butter sauce and you’ve got a tasty meal that won’t disappoint.

Spaghetti squash and lasagna unite in this healthy air fryer recipe that’s filled with Italian-inspired ingredients. Low sodium marinara sauce, part skim ricotta, mozzarella cheese, spinach and oregano are tossed with spaghetti squash noodles and stuffed back into the homemade squash “bowl.” It’s a healthy and simple meal that almost tastes too good to be true.

Simple Ways to Shed Extra Pounds | Phentermine Pills

For many, losing weight seems to be an uphill battle. Yet there are many ways to streamline the weight loss process and drop unwanted pounds quickly and easily. If you recently started taking Phentermine 37.5mg for quick weight loss, review easy ways to tweak your new regimen. 

“Enlarge” Your Food

Try arranging the food on your plate so it appears bigger than it is. 

“You can make less look like more,” says Leslie Bonci, MPH, RDN, CSSD, LDN. “Easy ways include shredding your cheese, having thinly shaved lunchmeat, and cutting meat and poultry in half horizontally.”

Brush Your Teeth After Dinner

Post-dinner brushing is helpful; however, wait about 20 minutes after you eat to brush your teeth so you aren’t rubbing acids into tooth enamel. 

“Brush your teeth right after dinner,” suggests wellness coach Kiersky Schreiber. “This could prevent you from eating hundreds of extra calories, because it’s unlikely you’ll want to have to brush your teeth again.”

Review Restaurant Menus Before You Leave

See what establishment menus offer prior to leaving the house. It avoids a calorie fest. 

“I always look up the menu before I eat out,” says wellness coach Britt Epley. “I do this so I can get a good idea of portion sizes and meals that fit the best in my current plan, and so I can craft an option that works for me. Otherwise, I show up and just get what’s easiest and that option is usually not the most healthy. Sometimes though, I do lean into my cravings and treat myself, and that’s okay. It helps me from not binging as often on unhealthy foods.”

Use a Salad Plate

Try working with a smaller plate!

“Use a salad plate instead of a dinner plate,” advises personal trainer Saara Haapanen. “Sometimes, just seeing a full plate tricks our mind.”

For more about Phentermine pills and fast weight loss, please contact DrToHelp.com today. 

About the Author

Dr. James Kojian M.D. has had extensive training in weight loss, hormone replacement treatments, anti-aging medicine, and has many med spas and weight loss clinics in California.

Dr. Kojian went to Medical School at the University of Illinois and trained at White Memorial Medical Center in Los Angeles. He now teaches patients how to eat to lower their hunger, helps them correct deficiencies in their blood tests to boost their metabolism, and shows patients the best exercises to burn fat and tone muscle.

Dr. Kojian has been on T.V. and the news many times in Los Angeles as well in Dubai and the middle east, and is considered a leading expert in weight loss and health.

Lose Fat Eating These Superfoods

Superfoods have earned their stellar reputation as superstars of the food world by being nutritionally dense and rich in nutrients. But what if those foods could help you to lose weight and belly fat in addition to delivering their powerful nutritional benefits? The good news is that many of them do!

Here are 10 superfoods to add to your diet for their nutritional and weight loss benefits:

1. Jalapeno Peppers

Jalapeno peppers are rich in minerals and nutrients, making them a surprising superfood that many people don’t think of. It’s the alkaloid capsaicin in jalapenos that gives them their spicy flavor and is also responsible for their potential weight loss benefits. According to Bioscience Reports, capsaicin is correlated with a decreased risk of obesity. It’s been shown to increase fat oxidation and energy expenditure in study subjects. If you love all things spicy, then jalapenos will be a welcomed superfood to try.

Whip up these Jalapeno Poppers for a fun snack to attack cravings. Learn five more surprising benefits of spicy food here! >

2. Salmon

Packed with omega-3 fatty acids and protein, salmon’s nutritional benefits help make it a superfood. Research suggests that omega-3 fatty acids can help reduce the risk of cardiac problems. Eating salmon regularly may also help speed up weight loss for men, according to a study in the International Journal of Obesity. Many salmon recipes also happen to be relatively low in calories, making it a lean option that can be prepared in many delicious ways. Check out these mouthwatering salmon recipes. >

3. Spinach

Loaded with nutrients, dark leafy greens like spinach provide essential vitamins for to skin, bone and immune system health benefits, says Healthline. Spinach is also incredibly nutrient dense. A cup of raw spinach has just seven calories but provides more than 56 percent of your recommended daily allowance for vitamin A and all of your daily vitamin K, says Healthline. On top of all that, researchers at Lund University in Sweden found that spinach boosted weight loss by 43 percent and reduced food cravings by up to 95 percent. This Creamy Spinach Stuffed Chicken recipe is an easy way to fit spinach into a Flex meal.

4. Pomegranate

Pomegranates are rich in vitamin C, potassium and fiber and are thought to help with heart disease and cancer prevention, says Healthline. While there’s a lot of focus on pomegranate juice—which does have more antioxidants than individual seeds—eating the seeds whole gives you the benefit of fiber and added vitamins and minerals. Fiber can help keep you full longer and support weight loss. A study, published in Food and Chemical Toxicology, found that giving obese and insulin resistant mice pomegranate seed oil for 12 weeks decreased body weight, body fat and improved peripheral insulin sensitivity.

Embrace those pomegranate benefits! There are some really great ways to fit pomegranates into your day. Get inspired by these delicious recipes. >

5. Almonds

With lots of nutrients delivered with a satisfying crunch, almonds make a “superfood snack” or a great addition to meals. They can easily be tossed into salads, cereals and yogurt or incorporated into cooking. A study, published in the Journal of Nutrition, found a link between daily almond consumption and weight loss—specifically belly fat. On the Nutrisystem plan, almonds are a PowerFuel, which are foods that offer high-quality proteins while also containing essential amino acids and healthy fats.

6. Flax Seeds

Flax seeds are a nutrient-dense and fiber-rich “superseed.” Flax seed recipes are usually easy to make and are packed with superfood benefits. They can be tossed into a variety of dishes to ramp up their nutrition power. Flax seed also contains both soluble and insoluble fiber, says Healthline. This helps to ensure healthy and gradual digestion that keeps you fuller longer. It is this digestive superpower that is likely to help assist with weight loss.

7. Blueberries

While most berries are good for you and can be considered superfoods, blueberries are said to be one of the best, particularly when it comes to their ability to help you lose stubborn belly fat. According to the University of Michigan, research shows that blueberries may help to burn belly fat because of their high antioxidant content.

While blueberries are tasty to eat on their own, there are also many great ways to cook or bake with them to increase your consumption. The naturally sweet goodness of blueberries makes them a healthy alternative to many sugar-laden desserts—a common healthy diet downfall. Be sure to check out these 10 reasons you need to eat more fruit like blueberries! >

8. Avocado

Here at The Leaf, we love avocados! Avocados are rich in potassium as well as monounsaturated and polyunsaturated fats, which are “healthy fats” essential to a weight loss plan. That’s because your body needs fat to help you feel full and satisfied after eating, to provide quick-burning energy and to aid in the absorption of vitamins and minerals that you consume. As a “whole food” source of healthy fat, avocados have that power. People who regularly eat avocados have significantly lower body weight, BMI (body mass index), and waist circumference, and higher HDL (good cholesterol levels) than people who don’t eat the fruit, according to a study published in Nutrition Journal.

There are many great ways to use avocado that you may never have thought of. It can be a healthy substitute for mayo, a topping for salads, a baking ingredient for cookies or brownies and even a base for pudding. It’s creamy texture and versatile nature help it to shine as a superfood to help you lose fat. Here are more superfood facts about avocados! >

9. Black Beans

Black beans are packed with potent plant-based nutrients that are believed to help protect against cancer, says Medical News Today. They’re also an inexpensive and easy-to-cook-with food that can be incorporated into many different dishes. For those looking to drop some pounds and lose fat, some of the best news is that consuming beans was linked to “reduced body fat percentage” in a study, published in The American Journal of Clinical Nutrition. Another study, published in BMC Proceedings, shows that certain compounds in the beans might help to strengthen the body’s insulin resistance and protect against obesity.

10. Apples

As the saying goes, an apple a day keeps the doctor away. But what if it could keep the pounds away, too? Apples are rich in weight-loss-friendly fiber and help slow the digestion of food. This helps you to feel fuller with fewer calories. For these reasons, they can definitely play a vital role in your efforts to lose fat.

Apples are one of the most versatile fruits, with so many different ways to cook and prepare them. Try them out in this unique Instant Pot Apple Cake. Of course, apples are also delicious and nutritious all on their own or sliced with peanut butter.

FOODS THAT REALLY HELP IN WEIGHT LOSS

When you want to lose weight with Phentermine 37.5mg, what you eat makes all the difference. And while some foods offer no help to weight loss efforts, others assist the process significantly. Learn about some of the best foods for weight loss here.

Avocados

The superfood should always be on your grocery list.

“Avocados are a vitamin rich food, high in fiber, low in carbohydrates (9 grams per serving) and contain a healthy monounsaturated fat (MUFA) oleic acid that our body needs to decrease inflammation and disease,” says Monisha Bhanote, MD, FCAP, a triple board-certified physician with expertise in integrative medicine and pathology. “Using the benefits of the MUFA in an avocado can increase our insulin sensitivity and lower our cholesterol.”

Quinoa

The versatile whole grain is actually a type of seed that’s rich in fiber and protein.

“Eating foods high in fiber, like whole grain quinoa, will fill you up and help prevent overeating,” says Amanda W. Izquierdo, MPH, RD, LDN.

Cherries

Cherries are a weight loss powerhouse.

“Cherries are often overlooked, but they’re a superfood that can help boost weight loss,” says health and wellness coach Lynell Ross. “They are packed with nutrients such as potassium, copper, manganese, and vitamin C. But the health benefits go beyond vitamins and minerals, as cherries also pack 2 grams of protein, 3 grams of fiber. Tart cherries also may help you sleep better. Studies have shown that better sleep promotes more weight loss. And if these benefits weren’t enough, cherries can help with joint pain, allowing you to get more exercise, which helps you lose weight.”

Pistachios

If you eat vegan or vegetarian, pistachios are key.

“They help quell hunger, and emerging research shows that eating pistachios will help you lose weight,” says Katherine Brooking MS, RD. “Results from several recent studies suggest that adults who consume nuts, such as pistachios, may have a lower body weight and decreased prevalence of health risks such as heart disease and metabolic syndrome. They also tend to have better diets compared to people who don’t regularly eat pistachios. Pistachios are also a complete protein—ideal for vegans and vegetarians.”

3 More Ways Tea Helps With Weight Loss

Tea plays a beneficial role in any weight loss regimen. Learn more reasons why you should add it to your Phentermine 37.5mg fast weight loss program to see the results you want that much more quickly. 

It Helps Prevent Bloating

If you believe bloating is part of your weight loss problem, start drinking tea. Dandelion tea in particular is ideal for de-bloating efforts because it is a natural diuretic. It has shown to reduce water weight gain and cleanse the liver, the latter of which helps the metabolism remain high. A sluggish liver does not absorb nutrients as efficiently, which slows metabolic efforts. 

It Can Help Fuel Your Workouts

Black and green tea contain caffeine, a natural stimulant that helps you stay motivated and energized throughout your workouts. By increasing your activity level, you burn more calories. It takes between 30 to 60 minutes for caffeine to reach its peak level, which lasts three to five hours. Keep this in mind while planning your workouts. 

It Might Be Able to Reduce Bodily Fat Storage

Green tea contains epigallocatechin gallate (EGCG), a type of catechin that helps the metabolism, features anti-inflammatory properties, and might be able to reduce fat storage within the body. 

“The antioxidants in tea can also support metabolic health in general by lowering oxidative stress—plus they help keep blood sugar levels more balanced which is beneficial for controlling fat storage,” says Dr. Axe. “EGCG which seems to help block the formation of new fat cells and may also reduce your appetite,” he says. “EGCG and other antioxidants are also thought to support recovery from exercise and can help you feel more alert, which is helpful for staying active and getting a workout in.”

For more on Phentermine pills and fast weight loss, please contact DrToHelp.com today. 

About the Author

Dr. James Kojian M.D. has had extensive training in weight loss, hormone replacement treatments, anti-aging medicine, and has many med spas and weight loss clinics in California.

Dr. Kojian went to Medical School at the University of Illinois and trained at White Memorial Medical Center in Los Angeles. He now teaches patients how to eat to lower their hunger, helps them correct deficiencies in their blood tests to boost their metabolism, and shows patients the best exercises to burn fat and tone muscle.

Dr. Kojian has been on T.V. and the news many times in Los Angeles as well in Dubai and the middle east, and is considered a leading expert in weight loss and health.

ADJUSTING CALORIES FOR WEIGHT LOSS

When talking or reading about weight loss, we hear a lot about managing and adjusting our calories. But what exactly are calories? How do we know just the right amount to consume each day? And how might our caloric needs change as we lose weight?

What are Calories?

The answer to this first question is easy. Calories are a simple way to measure the amount of energy you get when you eat food, says Mayo Clinic. Your body needs calories just to perform its most basic functions—keeping your heart beating and your lungs breathing—as well as to fuel your daily activities, from walking around to working at your job.

Carbohydrates, fats and proteins are the macronutrients that provide the bulk of your calorie intake. According to Mayo Clinic, they are your body’s main energy source. No matter which nutrients you eat, the calories are either rapidly converted to energy or stored in the body as fat. “These stored calories will remain in your body as fat unless you use them up, either by reducing calorie intake so that your body must draw on reserves for energy, or by increasing physical activity so that you burn more calories,” says Mayo Clinic.

Calories and Weight Loss

According to Merriam-Webster, the metabolism is all the processes by which the body converts calories into energy. You may have heard that if you consume a greater number of calories than you burn, you will gain weight. And this is fundamentally true. However, the number of calories that you need each day is influenced by a variety of metabolic factors, such as your age, gender, height, starting weight and daily activities.

These metabolic factors determine your total daily energy expenditure (TDEE) or the number of calories you burn each day. As you lose weight or change your activity level, your TDEE and metabolism adapts and changes. Because of this, many dieters find that their diet is “less effective” over time. In reality, they haven’t adjusted their eating! They’re still eating for their starting TDEE.

If you continue to diet without adjusting your calories for changes in weight or activity level, your results can take a big hit. According to the peer-reviewed journal, Obesity, losing weight decreases the metabolism, causing you to burn fewer calories throughout the day. Everyday activities also tend to decrease on a reduced calorie diet for weight loss. On the other hand, as you shed extra pounds, you may be more likely to engage in physical activity and structured exercise. While most people assume that an increase in activity leads to faster calorie burning, this is not always the case when dieting. Consuming less calories can cause you to burn less calories during exercise. All of this leads to metabolic adaption and different caloric needs during the weight loss journey.

You’ll get the swiftest results if your weight loss plan accounts for the changes your body goes through as you drop the pounds, as well as all of your other personal attributes. But here’s the good news: adjusting calories doesn’t have to mean giving up foods you like or even eating less food. Instead, you can choose meals and snacks that nourish you well and satisfy your appetite without loading you up on empty calories.

Calories on Nutrisystem

The all-new personalized programs from Nutrisystem take your unique metabolism and TDEE into account to create a weight loss plan tailored to you. We understand that your metabolism and needs change as you lose weight and get more active. That’s why we’ve integrated the NuMi app into the personalized Nutrisystem journey. This is our smart weight loss tool that adjusts your meal plan to your ever-changing needs, so you can keep losing weight and progressing towards your goal at an inspiring pace. NuMi will monitor your TDEE as you lose weight, adjusting your calories and meal plan as needed. It’s a diet that adapts to you!

There is no doubt that a calorie deficit is important for losing weight. However, decreasing your calories too low for too long can actually hinder your progress. If calorie intake is too low, the body will defend against this by decreasing the metabolism. This is the metabolic adaptation we mentioned earlier! Nutrisystem personalized plans aim for a healthy rate of weight loss, which is about one to two pounds per week. This helps to ensure a healthy weight loss while trying to minimize the metabolic adaptation.

On Nutrisystem, you also get to eat all kinds of foods you love, from burgers and pizza to ice cream and cake. Plus we send them directly to your door in perfect portions for the ultimate convenience.

As you travel on your weight loss journey, Nutrisystem dietitians use the information you provide to recommend the best foods for you from our extensive menu and with the “add-ins” you pick up at the grocery store. This guidance keeps you making progress to your goal, even as your body—and its needs for calories—change. That’s the straightest path to the new, slimmer you!

Lose weight with a personalized meal plan tailored to you! Get started with Nutrisystem today >

Winter Weight Loss: Easy Meal Delivery Plan

Between the holidays and the increased time spent inside, losing weight in the winter can feel like an impossible feat. But the truth is, it doesn’t have to be that hard. In fact, with the right support system and an easy weight loss meal plan, your journey will not only be doable but enjoyable.

At Nutrisystem, we believe that losing weight shouldn’t have to mean giving up the foods that you love. When you take an approach where you feel deprived, it’s hard to stick to it. That’s why we’ve specifically crafted our easy weight loss meal plan to be flexible while still offering plenty of support.

If you’re considering trying Nutrisystem this winter, we believe that it can be an amazing, life-changing choice that you won’t regret. Still not convinced? Here are seven reasons to try Nutrisystem this season.

1. Get Your Comfort Food Fix

There’s no question that comfort food and winter go hand-in-hand. Nothing warms you up on a chilly night better than a good-old comfort food dish like a hearty casserole or a big pot of chili. The problem is that most of these choices aren’t good for the waistline.

With the Nutrisystem meal delivery service, you can get your comfort foods in a diet-friendly, perfectly portioned way. It takes all the guesswork out of getting dinner ready while still giving you the flavor and total enjoyment of some of your favorite foods. Our Roasted Turkey Medallions dinner entrée is sure to crush holiday food cravings, while our Chicken Pasta Parmesan tastes just like mom’s home cooking. And we can’t forget about our White Cheddar Mac and Cheese, Meatloaf Sandwich and Savory Chicken Pot Pie!

2. Easy Meals Delivered to Your Doorstep

Grocery shopping can be a hassle any time of the year but when it is chilly or inclement weather, it’s even less desirable. That’s why having food delivered right to your doorstep is such a welcomed benefit of the Nutrisystem program. You’ll get delicious meals and snacks to stock up your freezer and pantry without the inconvenience and hassles of the grocery store!

3. Get a Head Start on Your Weight Loss New Year’s Resolutions

If losing weight is always on your New Year’s resolutions list, you can do yourself a big favor by getting started now. You’ll start shedding pounds before New Year’s even rolls around and will be motivated to keep up that momentum in the year ahead. Just imagine where you’ll be by the time next year’s New Year rolls around!

One of the best things about Nutrisystem is that our support doesn’t end after you reach your goal weight. We’re also here for you during weight maintenance with our Nutrisystem Success plans. The Nutrisystem program is about making lifelong changes which not only contribute to healthy weight loss but to overall better health.

4. Flexibility to Get the Most Out of Your Holidays

We realize that one of the reasons people put off their weight loss plans until after the holidays is that they feel they won’t be able to enjoy them to the fullest. There’s no question that food is deeply ingrained in many of our holiday traditions.

But that’s what’s so great about the Nutrisystem program! With our easy-to-follow Flex meal guidelines, helpful tips and advice, you can still enjoy homemade holiday meals or dine out at your favorite restaurants. It’s all about balance. We truly believe that when you avoid feeling deprived, you have the most success.

5. A Personalized Program Tailored to YOU

Another reason why Nutrisystem is so great is the fact that they offer all-new personalized programs that are tailored to YOU. The truth is, no two people are alike and their journey to weight loss shouldn’t look the same either. Using your height, weight, age, gender, body type and activity level, we create an easy weight loss meal plan that adapts to your metabolism as you lose weight. With a program tailored to you, you’ll be able to finally achieve results that might have been elusive in the past.

6. You’ll Feel Great During the Holidays

When you lose weight, you feel great—something that will make the holidays even more special. Maybe it’s fitting into that holiday dress that you used to love wearing. It could also just be a matter of feeling your very best while enjoying the holiday season to the fullest. Instead of feeling sluggish and tired, you’ll have the energy to get the most out of the season.

7. You’ll Have all the Support You Need to Succeed

At the end of the day, we find that so much of peoples’ success (or lack of it) comes down to how much support they received. That’s why we’re committed to supporting those who start their healthy weight loss journey in a variety of different ways. With such a robust support system, you’re truly set up to achieve your goals.

Healthy Snacks That Hinder Weight Loss Efforts

There are plenty of snacks that seem healthier than chips and cookies, but are actually detrimental to weight loss and overall health. Review five of the worst offenders here to help revamp your diet now that you’re taking Phentermine 37.5mg. 

Fruit Bars

These snack bars might be a little healthier than their artificial counterparts, but that doesn’t mean they will help with weight loss. All-fruit bars are typically high in sugar and low in fiber so you’re left feeling hungry about 30 minutes after consuming them. Granola bars are no better, as they are essentially the same as candy bars. 

Pita Chips

The whole wheat versions of pita chips offer a healthy snack when you eat them with homemade hummus, but the white ones? They contain no fiber whatsoever so you feel hungry instead of satiated. 

Paleo Cookies

Cookies with the “paleo” or “vegan” label can seem like attractive alternatives, but in reality they’re just as bad. Vegan cookies are often high in sugar and refined carbs, while paleo versions feature too much saturated fat from butter or eggs. 

Commercial Trail Mix

While DIY trail mix is a healthy snack option, the commercial version has been likened to candy. It often comes loaded with M&Ms and sugary dried fruit that makes it anything but nutritious. Look for weight loss-conscious trail mix recipes online instead of relying on storebought versions. 

Yogurt or Chocolate-Covered Nuts

Sure, nuts contain protein and healthy fat, but coating them with yogurt or chocolate seriously increases their sugar content. Stick to raw nuts such as walnuts and almonds for a dose of healthy fat that keeps you feeling full, which makes it easier to say no to sugar.

How Detox Helps You Lose Weight

Despite efforts to reduce or eliminate the number of potentially harmful chemicals in consumer products, the agriculture sector, and our waterways, people and companies still improperly use and dispose of these chemicals. Worse still is that many of these chemicals are resistant to biodegradation and will be with us for centuries.

So despite your efforts to live a clean lifestyle, exposure is inevitable. But there may be hope. Research suggests that when toxins enter our body, they sometimes end up in our adipose tissue, which is the body’s fat tissue where energy is stored. So detoxing the body and losing weight may lead to these chemicals leaving the body.

Keep reading to learn more about how you can use detoxification and weight loss to support detoxification.

How Toxins Enter Our Bodies

Even if you’re the healthiest person on this earth, there is still really no possible way to avoid toxins all together.

Toxins are in the air we breathe, the water we drink, the food we eat, and the products we use.

Skin

Many people don’t think about how our skin is our largest organ, and what we put on our skin gets absorbed into our bodies even more so than what we put in our mouths. When we eat, our digestive tract helps clean up some of the yuck. When we put things on our skin, most everything absorbs right through to our blood.

So, the sassy ingredients used in most skin & beauty products are one-way toxins pass through. Don’t forget about cleaning supplies, bug sprays, sunscreen, etc. We probably put more things on our skin than we realize.

Water

Living in a developed nation has both its advantages and disadvantages when it comes to water access. On the plus side, for most people, what comes from the tap will likely never cause you any serious problems. The downside is that populated areas are all fighting over the same water supply. That means a lot of commercial and industrial development is build around waterways and water found underground.

Exhaust from vehicles, oil, sewage, improper disposal of waste, and chemicals, among other things, can find their way into the ground or flow into clean water supplies. Thanks to complex filtration processes, much of this won’t reach your faucet, but there still are risks. Common impurities found in public water supplies include:

• Lead.
• Mercury.
• Arsenic.
• Radioactive substances. 
• Copper.
• Chlorine.
• Nitrates.
• Fluoride.
• Manganese.

While small amounts diluted in the water supply may not be immediately dangerous, it also isn’t entirely known what the long-term effects of exposure may be. Using a water filter rated to reduce or remove these and other compounds that may be in your water is one option to consider.

Food… food… food.

If only it were easy to avoid all the human-created extras in our food. Pesticides, additives, artificial coloring, preservatives, harmful contaminants like polybrominated diphenyl ethers, polychlorinated biphenyl and dioxins found in animal products, mercury in fish, artificial sweeteners, hydrogenated oils, rBGH (Bovine Growth Hormone), arsenic in chicken meat, and bisphenol-A (commonly found in canned foods). These are only some of the issues with our agricultural industry.

Your best bet is to eat as close to the earth as possible. Meaning nuts and seeds, organic produce, avoid sugar (except natural sugar in fruit), and so on.

Air

We won’t go too deep into toxins in the air. What is the water supply is also sometimes found in the air, among other things, such as pollution, combustibles, flame retardants, and paint fumes, and so forth. The crazy thing is, your house has more toxins than the outside air if you keep windows closed and have carpets, furniture, and cleaning supplies containing potentially harmful chemicals used during manufacturing. 

A Cleansing Detox With Weight Loss Benefits

• Naturally your skin, lungs, liver, kidneys, digestive, circulatory, and lymphatic systems work hard to eliminate toxins from your body. But, these days the toxic overload is too much for our poor organs to handle. Especially with buildup over time.Detoxification is a healthy and natural way to help your body get rid of harmful toxins. When it is done properly, it is one of the best things you can do for yourself to prevent health issues or even lose weight. Doesn’t it make sense to clean your insides? If your organs don’t have to focus all their attention on the toxic build up, then the nutrients will be able to do what they need for your body.The losing weight part is just an added benefit! When your body eliminates harmful toxins, the fat that is stored to help protect your body will also be eliminated.How Detoxify the Body
  • You can simply exercise and eliminate toxins through your sweat.
  • Drink lots of water and flush out the toxins through your urine.
  • Getting a massage or doing yoga release toxins through your skin.
  • Eat only organic fruits, vegetables, nuts and seeds. Drink plenty of water and herbal tea! This gives your organs a chance to catch up with eliminating your toxic build up.
  • Using nutritional products is also an option to assist your cleansing detoxification process.When using supplements to assist in the detoxification process, it’s best to consult your healthcare practitioner before you begin taking them.Cleansing your body once in a while is a great idea and comes with many benefits including weight loss. It’s a great idea to try a cleansing detox if you’ve been working hard to lose weight and it just isn’t working. It’s also a great way to maintain your ideal weight! Happy detoxing!

Music and Weight Loss

The idea that some good tunes can actually have an impact on your weight loss just may be music to your ears. But it’s more than just an idea—it has scientific backing. Several different studies have looked at the way in which music can impact everything from the effectiveness of your exercise routine, to one’s overall health. They all seem to point to the same fact—that music matters. Find out how music can help you reach your weight loss goals on your Nutrisystem journey.

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Music Helps You Burn More Calories

A lot of the research focuses on how music impacts one’s workout routine—and it’s quite encouraging. For instance, research published in the Journal of Exercise Physiology Online, demonstrates that people exercising with fast tempo music had a higher heart rate and increased respiratory rate—all of which adds up to more calories burned.

Good Tunes Makes Exercise Enjoyable

In addition to burning more calories, different research, out of Brunel University London, has revealed that music makes exercise more enjoyable. The results, which were published in the journal Psychology of Sport and Exercise, found that listening to music led to a 28 percent increase in enjoyment (compared to no auditory). This is important as music could inspire you to work out longer, leading to even more calories burned.

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Listening to Music Helps You Stick with Your Goals

Similarly, music can also help you stick to a program for the long-term. A study, from Fairleigh Dickinson University, found that listening to music while exercising helped participants adhere more closely to their workout regimen and lose more weight. According to MedicineNet, the 2005 study followed a group of overweight and obese women during a 24-week period of exercise. Half of the women listened to music of their choice. While all participants lost weight, weight loss was higher for the music listeners.

Moving to Music Helps Increase Your Happiness

If you’re someone who loves music (as most people do), then this is probably quite obvious to you—music makes you happy. Specifically, dancing to music has been shown to be a great way to boost your mood. A study, published in the International Journal of Neuroscience, showed that 12 weeks of dance sessions raised serotonin (the neurotransmitter contributing to feelings of happiness) and contributed to enhanced mood.

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Tips for Incorporating Music Into your Routine

There’s no question that music can have a positive impact on your workout routine and overall health. It is a great way to potentially increase results with your weight loss plan. We’ve rounded up a few important takeaways so that can use music to your benefit.

• Choose music that you like. Enhance your workout and get motivated by listening to your favorite tunes. Choose music that personally motivates you and remember that it is very subjective. While you might be inspired by “rock,” your friend might be inspired by “hip hop.” Headphones are certainly a wonderful creation!
• Create a playlist that fits your routine. Use music to boost your workout by coordinating it with the activity you’re doing. According to The Sport Journal, research displays that synchronizing your tunes with “repetitive exercise is associated with increased levels of work output.” For instance, a slow and steady beat might be more helpful for a weight-lifting session, while something with a faster tempo would be ideal for an aerobic workout. You might even consider which songs motivate you the most to tackle that hill on your run and which help you run at a faster pace on the straightaways.
• Do your musical homework in advance. As you gear up to incorporate more music into your routine, take some time to create playlists and maybe even venture outside of your typical line-up. Find songs that really inspire you and update your playlist accordingly. With some advanced preparation, you’ll be ready to make the most out of your workout!

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Lose Weight This Year with Nutrisystem

Happy New Year! Now’s the time to lose the weight and become your healthiest self. Whether you have significant weight to lose or just want to shed a few pesky pounds that showed up over the holidays, the new year is a great time to tackle your weight loss goals. Nothing says clean slate like tossing last year’s calendar in the trash and hanging up a brand new one.

But if you’re like most people, setting a goal and putting a plan into motion are two very different things. Even for those who get off to a good start, life can end up getting in the way. For a weight loss resolution, that could mean finding yourself reverting back to old eating habits or skipping workout sessions. Without structure and support, it can be really hard to keep working toward those healthy living goals.

Trust us; we get it. Here’s the good news: The Nutrisystem weight loss program was designed for people like you–people who want to lose weight but aren’t exactly sure the best way to go about doing it.

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With Nutrisystem, you’ll be set up for success from day one. Research suggests that eating smaller, balanced meals throughout the day promotes greater weight loss and maintenance. On the Nutrisystem weight loss program, you’ll be doing just that. You’ll be eating a variety of guilt-free, nutrient-dense foods every two to three hours. Enjoy a mix of Nutrisystem breakfasts, lunches, dinners and snacks along with some of your favorite grocery add-ins like fruits and veggies.

And because we know that any weight loss meal plan that’s overly restrictive is bound to fail, we’ve also built Flex™ meals into our program. These are healthy meals you prepare at home (with our guidance!) or order while dining out. Flex meals give you the freedom you crave while keeping you moving along toward your weight loss goals.

And here’s the best part: Because everyone knows that weight loss isn’t always a one size fits all approach, Nutrisystem now offers personalized weight loss plans! With this option, you can receive a weight loss meal plan that’s based on your activity goals, food preferences and body type.

So, how much weight can you actually lose on our program? If you stick with your Nutrisystem meal plan, you can lose up to 18 pounds and 10 inches in your first two months!*

Ready to start the clock? Follow us today!

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Want a little more info before you take the pound-trimming plunge? Here’s everything you need to know about losing weight with Nutrisystem:

What You Get

We know how eager you are to see results after starting a weight loss program. That’s why we include our Body Reboot kit in your first shipment. This kit contains everything you need for your first week on the program and is formulated to deliver fast weight loss results.**

In the Body Reboot kit, you’ll find:

• 7 shakes packed with protein and probiotics
• 7 days of specially selected breakfasts, lunches and dinners
• 7 days of tasty snacks designed to help curb your hunger
• A helpful Quick Start Guide to help maximize your results

In addition to your Body Reboot kit, your shipment will include your Nutrisystem meals and snacks for the remainder of the month. If you selected our Basic package, you’ll get our most popular picks. If you opted for one of our other packages, your shipment will include the foods you hand-picked when ordering.

You’ll also have access to our awesome weight loss app, NuMi. NuMi is the perfect companion to your weight loss program since you can use it to track what you’re eating, how much you’re moving, how much water you’re drinking and more. And don’t forget to follow our Facebook and Instagram pages! We offer up tons of tips and tricks for navigating the program plus awesome giveaways and exclusive offers.

Of course, you’ll also want to check back here daily since The Leaf is your healthy hub! We are always adding fresh content, Flex meal recipes and fool-proof tips for making the most of your Nutrisystem weight loss program.

What You Do

During your first week, we keep it super simple. You’ll eat only those foods included in your Body Reboot kit–breakfast, lunch, dinner, snack and shakes. Just enjoy the foods provided, referring to your Quick Start Guide for assistance navigating week one. The only things that you will have to add are non-starchy vegetables and water.

Once you’ve completed your first week (congrats!), you will continue losing weight with Nutrisystem^® meals and snacks. Every food item is color-coded so you know if it’s intended for breakfast, lunch, dinner or snack. Since all of the food has been formulated to deliver weight loss results, you can feel free to choose any of the breakfast items in the morning, any lunch that sounds appealing during your mid-day meal and any dinner you are in the mood for. You don’t have to stick with certain meals on certain days. This helps to ensure that this experience is an enjoyable one. After all, the best weight loss plan is the one you can stick with!

After your first week on the Nutrisystem weight loss program, you’ll also start to add in a few of your favorite grocery foods (think fruits, veggies, nuts and nut butters, eggs, etc.). Plus, you’ll get to enjoy Flex meals–healthy meals you enjoy cooking at home or ordering out at your favorite restaurant. Don’t worry, we will give you all the guidance you need to make smart and healthy selections. That’s what our weight loss blog, The Leaf, is for! And get this; you can even relax with a glass of wine while on the Nutrisystem weight loss program.

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Does it Work

One look at all of our awesome Success Stories and you’ll know; Nutrisystem works. And not in the quick fix, crash diet kind of way. Our customers tell us all the time that they love Nutrisystem because it’s a sustainable lifestyle after you lose the weight. Even when they’re ready for life after our weight loss program, they are successful because they’ve mastered the skills they need to eat healthy for life.

Are you ready to become our next weight loss success story? Follow our blog today!!

   In a study on the standard Nutrisystem plan, avg weight loss was 15.4 lbs and 9.8 inches.

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

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

Nutrisystem Shakes: Delicious Shake Recipes For You

 

Simple to prep: check! Easy for on-the-go: absolutely! And the perfect choice when you need a little something sweet and healthy to satisfy a grumbling belly. If that’s not reason enough to try Nutrisystem shakes, then keep reading to find out all the reasons why these protein-packed super shakes are a must-try!

They’re decadent and delicious. Whether you live in the all-chocolate, all-the-time camp, or are more of a flavor purist, these shakes are made to please. With the chocolate shake, you get rich and nutrients in every sip; or opt for the vanilla shake for some smooth and creamy goodness. If you want to flip-flop between flavors, go for full indulgence with this combo pack.

They help shrink your belly. That’s because our shakes contain probiotics—good bacteria that help your digestive system do its job. The added bonus of probiotics: less belly bloating.

They help burn fat! You read that right. Nutrisystem’s Protein and Probiotic shakes are made with a compound called chromium, which has been shown to help reduce body fat, as part of a healthy diet and exercise program.*

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They’re packed with powerful nutrition. You get 22 vitamins and minerals per sip, to be specific. What you won’t get in our shakes: artificial sweeteners, flavors, soy or gluten.

They help fight hunger. With a whopping 15 grams of protein and 6 grams of fiber, these shakes are formulated to help keep you feeling fuller, longer. Plus, they are perfectly portioned for weight loss, with only 120 calories per serving. On Nutrisystem, they count as one PowerFuel.

Now, check out eight recipes using our shakes that pack in the protein (and flavor!):

1. Black Forest “Milkshake”

Filled with chocolate flavors and complemented by a hint of cherry, this Black Forest “Milkshake” is the perfect protein-filled pick to start your day the healthy way.

2. Berry Delicious Smoothie

This filling shake combines the flavors of berries and banana with a vanilla shake for a refreshing and filling smoothie so sweet and delicious, you’ll want to make it over and over again.

3. Pumpkin Latte Super Shake

If you’re a pumpkin lover, you’re going to want to bookmark this recipe. Filled with pumpkin flavor and blended to creamy perfection thanks to a Nutrisystem shake, this latte-inspired smoothie packs in the vitamins and deliciousness for a pumpkin-filled breakfast.

4. Chocolate Peanut Butter Banana Smoothie

Chocolate and peanut butter is a classic combo, and this shake adds in a hint of banana to make this protein-packed shake a must-try for those on-the-go mornings.

5. Mango Madness Green Smoothie

Filled with greens and sweet mango, this fruity smoothie will fill you up the Nutrisystem-approved way thanks to our NutriCrush® Protein and Probiotic Shakes.

6. Mint Chocolate Smoothie

If mint chocolate chip is your favorite ice cream, then we’ve got the perfect (and healthy!) alternative that you can enjoy guilt free. Packed with protein, chocolate and minty flavors, this hearty shake is bound to become a menu regular.

7. Piña Colada Protein Smoothie

This sweet and fruity smoothie will whisk you away to tropical bliss with zero guilt. A combination of pineapple, coconut and a vanilla Nutrisystem shake makes for a creamy protein shake that will keep you feeling full all morning.

8. Chocolate Lover Smoothie

This recipe is a chocolate lover’s dream come true—filled with chocolate and a scoop of peanut butter, this four-ingredient recipe is a healthy way to curb your chocolate cravings.

 

Stir Fry Recipes You Need to Try

Stir frying, which is a Chinese cooking technique that involves cooking food in hot oil—traditionally in a wok—has become very popular in American culture. After all, it’s an easy way to prepare home-made meals that the whole family will enjoy. Of course, as with any dish or cooking style, the ingredients that you choose make all the difference in the health factor of your meal. While you may think that healthy stir-fry recipes might be lacking in flavor and creativity, we have created some that are anything but boring!

Here are seven stir-fry recipes that you have to try:

 1. Chicken and Broccoli Stir-Fry

One of our favorite stir-fry recipes, Chicken and Broccoli is always going to be a classic. And our version is simple to make and will easily become a go-to recipe in your family. With a simple Asian-style sauce, juicy, bite-sized pieces of chicken and a nutritious blend of broccoli, bell peppers and onions, this is a complete meal that everyone will gobble up. Served with fiber-rich brown rice, it’ll also keep you feeling full and satisfied.

2. Steak Stir-Fry with Grilled Peppers and Onions

Trimmed flank steak marinated in a delicious sauce combined with crisp peppers and onions makes this a yummy stir-fry that will be sure to please. Plus, it has a lot of great nutrition. Bell peppers are loaded with vitamins, including vitamins A and C, as well as potassium and folic acid. Meanwhile, onions are a good source of vitamins C and B6 as well as iron and fol-ate. Together, these veggies help make this meal a nutritional powerhouse—all served atop fiber-filled brown rice!

3. Tofu Stir-Fry with Savory Tahini Soy Sauce

Your meatless stir-fry will be anything but boring when you use a flavor-filled sauce like our savory tahini soy sauce to spice it up. Tofu is the perfect lean protein for this delicious dish as it soaks up all the yummy flavors of our tasty sauce which is made from a blend of soy sauce, corn starch, garlic, ginger and—of course—tahini. In addition to being flavorful, tahini, which is made from ground sesame seeds, has many health benefits, including the fact that it is high in healthy fats and amino acids, and that it packs in magnesium, copper, iron and zinc, among other essential vitamins and minerals.

4. Shrimp Scampi with Zucchini Pasta

Often a restaurant favorite, Shrimp Scampi sounds like a lot of work to make at home. Well, that’s not the case at all with this simple one-pan meal we’ve put together. And since our version uses zucchini noodles instead of traditional pasta, it’s a lot healthier for you, too. After all, zucchini is incredibly low in calories, while also being rich in filling fiber. And, you may be surprised to learn that zucchini actually has more potassium than a banana. This is a recipe that you can only whip up in a pinch and can feel good about eating.

5. Cauliflower Fried Rice with Shrimp

If you love fried rice but don’t want to load up on calories, then we’ve got the perfect substitution for you—Cauliflower Fried Rice with Shrimp. You may be skeptical, but trust us, it has all the flavor of delicious fried rice but is a whole lot better for you. Combined with mixed veggies, egg and shrimp, there is so much flavor in this meal that you’ll hardly realize you swapped out the rice for vitamin-rich cauliflower.

6. Asian Salmon Bowl with Cauliflower Rice

This Asian-style dish combines heart-healthy salmon with delicious veggies like cucumber, green onion and carrots. Plus, it’s all served over a bed of healthy cauliflower rice as opposed to the starchy white rice traditionally used in Asian meals. It’s a great choice if you’re craving take-out but don’t want to get bogged down by all the fat and calories that come with it. Plus, you’ll feel good about whipping up this home-made dish on your own.

7. Sesame Garlic Shrimp Stir-Fry

If you like shrimp, this might be your favorite of our stir-fry recipes, as it combines the succulent seafood with the rich flavors of garlic, sesame seeds, soy sauce and ginger. It’s easy to make and sure to become a family favorite in your household. And, when prepared in a healthy way, as this recipe is, shrimp can actually be quite good for you. This lean protein contains a variety of nutrients that people tend to lack including selenium, copper and niacin. It’s low in calories and it’s very tasty too.

Meatless Protein: Top Picks

Eating a vegetarian diet—or even just a few meatless meals per week—can have a potentially huge impact on your health and the world around you. But if you’re new to vegetarianism, or want to try it out, you may be asking a common question: Where will I get my protein?

If you’re on a weight loss program, it’s an important question. Protein doesn’t just build muscle—it makes you leaner, too. It takes longer to digest than carbohydrates, helping you feel full for longer.  So what’s the answer to your plant-based protein question?

Here’s 10 sources of meatless protein that each include a Nutrisystem-approved way to enjoy these belly-filling, muscle-building foods:

1. Black Beans

Protein Power: According to the United State Department of Agriculture (USDA), there are 8 grams of protein in a 1/2 cup. That’s more than you’d get from a large hard-boiled egg, which clocks in at a little more than 6 grams of protein.

Extra Boost: What the beans have that the egg doesn’t: Fiber. That half-cup serving delivers 6 grams of slow-digesting fiber, which can make your meal more filling while helping to lower cholesterol and manage blood sugar.

How to eat ‘em: Not just in savory ways! This Black Bean Brownie Dip > uses canned black beans as a base with sweeter ingredients to create a chocolate-y dip that’s perfect for dipping strawberries or graham crackers.

2. Spinach

Protein Power: No wonder Popeye could pack so much strength into that slim frame: One cup of cooked spinach delivers 5.3 grams of protein and just 41 tiny calories.

Extra Boost: More potassium per gram that you’d get from a banana. That cup of cooked spinach comes with 838 mg of potassium, a key nutrient for a healthy heart.

How to eat it: Simply sauteed, spinach is a perfect side dish for any of your Nutrisystem foods. The veggie is also an unlimited food, meaning you can pile it as high as you like on your way to four daily servings of non-starchy vegetables.

3. Kale

Protein Power: Kale does a body good—according to the USDA, the leafy veggie has more protein, gram-for-gram, than two percent milk. For every 15 calories of kale you eat, you’ll get a little more than a gram of protein.

Extra Boost: The comparisons to milk don’t stop at muscle-building—it can strengthen your bones, too. Kale has more calcium per ounce than milk!

How to eat it: How about some chips? If you’ve got 20 minutes, some nonstick spray and salt, you can have crunchy, satisfying kale chips > that are a guilt-free snack you’ll love to munch on while you binge-watch your favorite new series.

4. Greek Yogurt

Protein Power: Greek yogurt has more than triple the protein of its non-Greek counterparts: Nonfat, non-Greek yogurt is 53 calories per 100 grams, with almost 3 grams of protein. Nonfat plain Greek yogurt has 54 calories for the same amount—but almost 10 grams of protein.

Extra Boost: Calcium, of course! The 112 mg you’ll get from your Greek yogurt doesn’t just build healthy bones and teeth, though—it can actually help you lose more body fat as you lose weight, according to the British Journal of Nutrition.

How to eat it: It’s great in tacos and taco salads as a replacement for sour cream, in smoothies for protein and thickness, and frozen. But our favorite Greek yogurt recipe is this Chunky Monkey Yogurt Parfait > —with peanuts, chocolate chips and banana slices, it’s got the flavors of your favorite ice cream, but with none of the guilt!

5. Broccoli

Protein Power: No wonder broccoli is a fan-favorite. Broccoli has more protein than kale…which has more protein than two percent milk. One cup of chopped florets has just under 3 grams of protein and just 31 measly calories, according to the USDA.

Extra Boost: Belly-filling, hunger-busting fiber: 4.7 grams in a two-cup serving. And that fiber doesn’t just fill your belly, but can reduce its size. According to Science Daily, for every 10 grams of fiber you eat, you can have as much as four percent less fat around your waist.

How to eat it: With cheddar … for breakfast! This Breakfast Quesadilla with Broccoli and Cheddar > takes the ultimate tasty dinner side and reimagines it for your morning meal. With all that cheesy goodness, it’ll a great start to getting your full day of non-starchy vegetables stay full and on-plan.

6. Cauliflower

Protein Power: Cauliflower’s not about to let broccoli hog the spotlight for cruciferous veggies—the white cousin has almost as much protein as those green trees. One cup of boiled cauliflower is just 27 calories but has 2.3 grams of protein. When swapped in for some potatoes in your mash or for your side of rice, it’s a powerful punch of protein where your plate would have been filled with high-calorie carbs.

Extra Boost: According to the National Institutes of Health, most Americans don’t get enough choline, a nutrient that helps with liver function, prevents muscle loss, and is necessary for the mind to create memories. So remember this: Two cups of cauliflower rice or mash has 110 mg of choline.

How to eat it: Mash it! Cauliflower makes a delicious substitute for mashed potatoes. Use this simple recipe> to whip up a pot of this low-calorie, meatless protein side dish that’s perfect with hearty Nutrisystem dinners like Barbecued Chicken and Baked Beans >

7. Quinoa

Protein Power: Quinoa has earned fame as the grain with the highest protein…and it’s true! A half-cup serving has more than 4 grams of protein and includes all the essential amino acids in just 111 calories.

Extra Boost: These little seeds don’t stop at meatless protein, though. A half-cup serving has more than 2 grams of fiber, as well as iron, potassium, and phosphorus, a nutrient that plays key roles in heart function, kidney function and muscle contractions, according to Medline.

How to eat it: Replace the lower-protein grains in your normal snacks for the meatless protein punch of the big Q with these Sweet & Salty Quinoa Granola Bars > —made with just five simple ingredients.

8. Edamame

Protein Power: One cup of prepared edamame has 18.4 grams of protein—which, according to the USDA, is almost half the daily intake recommended for most adult women and almost as much as in 100 grams of chicken breast.

Extra Boost: Like spinach, edamame is loaded with potassium—one cup provides 970 mg of the heart-healthy nutrient, which is more than you’d get from two bananas.

How to eat ‘em: Paired with quinoa, the highest-protein grain, to create an ultra-high meatless protein burger. These Healthy Edamame Quinoa Burgers > are, as the title says, healthy, but they’re also delicious—with flavor from spices like garlic powder, cumin and a big squirt of sriracha hot sauce.

9. Peas

Protein Power: There’s a reason they turn these little green guys into protein powder: For every 15 calories of peas that you eat, you’ll grab a gram of protein. One cup has about 3 grams of protein—not enough to turn you into Schwarzenegger, but a filling boost from this sweet veggie side.

Extra Boost: That cup of peas has 30 percent of your day’s fiber intake, meaning it’s a side that can help keep you full. And it’s also loaded with vitamins: 22 percent of your daily Vitamin A and almost 100 percent of your daily C.

How to eat ‘em: Add some sweetness to salads or sandwiches: Pop raw, shelled peas into your salads for little bursts of sweet freshness, or put cooked peas through a food processor—with a little salt and pepper, they can become a sweet, surprising spread that’s perfect on a turkey sandwich.

10. Chickpeas

Protein Power: One cup of chickpeas has 6 grams of protein—the same amount you’d get from a hard-boiled egg.

Extra Boost: These beans can help you kick your junk food habit. According to the journal Appetite, when Australian researchers gave dieters a daily dose of chickpeas for 12 weeks, the study participants improved their gut health, lost weight, and ate less junk food after three months than those who didn’t eat the chickpeas ).

How to eat ‘em: One way to help them replace junk food is to make these little beans snackable, and that’s just what this Nacho-Style Roasted Chickpeas > recipe does. By baking the beans in spices for 45 minutes, you’ll create a crunchy, poppable snack that’s salty, spicy and perfect for streaming a movie or watching the big game. One half-cup of these crispy chickpeas counts as 1 SmartCarb on the Nutrisystem program.

Check out more diet-approved lifestyle tips here >

10 Fruits That Taste Awesome When Grilled

Open-flame cooking brings out the best flavor in just about every food. When you grill vegetables and fruits, their natural sugars caramelize and they taste even sweeter. Many favorite fruits are fast and easy to grill, and they make a deliciously different ingredient, side dish, snack, or treat. Because they are nutrient-rich, filled with fiber, and low to medium on the Glycemic Index, fresh fruits are SmartCarbs you can enjoy without impeding progress toward your weight loss goal. Just be sure to consult your Grocery Guide for proper portion sizes.

Ready to try grilled fruit? Here are a few tips for success with all fruits and hints for enjoying 10 great tastes of the season:

Basket, Pan or Skewers

The grates that came with your grill are shaped for cooking meat, but less substantial ingredients, such as pieces of fruit, are prone to falling through as they heat up. When grilling fruit, put it in a wire basket or on a tray with small holes that allow the flames to touch the food but keep it from falling through. Another fun option: soak wooden skewers (like those used for kebabs) in water for 30 minutes, poke them through the fruit, then put them on the grill.

Go Large

Fruit cooks quickly on the grill and within minutes small pieces can begin to disintegrate. Cut it it in large chunks, even if you need to slice it down to bite-size before serving.

Light Oil

Spraying cut fruit with zero-calorie cooking spray, or tossing cut fruit with a little olive or coconut oil or butter before grilling helps bring out its flavor and prevents the pieces from sticking to the basket, pan or grates. Avoid drenching the food in fats, which can lead to a grease fire. Just coat it lightly.

Low, Indirect Heat

Cooking over high flames can leave you with burned fruit in a matter of minutes. Better to grill fruit on the outer edges of the grates or over coals that have turned gray.

Let Cool

Fruits contain a lot of water, which becomes extremely hot when grilling. Allow it to cool after removing it from the heat before eating so that scorchingly hot water doesn’t squirt out and burn your mouth when you bite into it.

So now that you know the HOW of grilling fruit, here’s the WHAT:

1. Peaches

Slice in half and remove the pits. For more flavor, brush with honey and sprinkle them with cinnamon. Put peach halves on the grill with the cut side down and cook for eight to 10 minutes, until fruit is hot throughout.

2. Plums

Like peaches, cut in half and remove the pits before cooking. Leave on the grill for four to six minutes, until the flesh is tender but not crumbling.

3. Apples

Peel, cut into quarters and remove the core and seeds. Sprinkle with lemon juice to keep the cut pieces from turning brown. Grill for 20 minutes, turning every five minutes.

4. Pears

Slice into wedges, cutting away the stem, core, and visible seeds. Brush with coconut oil and sprinkle with a little sea salt. Cook for 15 minutes, turning every three to five minutes.

5. Figs

Snip the tiny stem end off each fig and cut in half lengthwise. Coat in a light mixture of lemon juice, honey, and cinnamon. Grill for two to three minutes on each side.

6. Watermelon

Go with seedless varieties, if you can. Cut melon into thick wedges or one-inch-wide rounds. Grill for two to three minutes per side.

7. Cantaloupe

Slice into one inch wide wedges with the rind still attached and discard seeds. Or cut into cubes (with rind removed) and slide them on to skewers. Cook for four to six minutes, turning frequently.

8. Pineapple

Cut pineapple into wedges with the skin still on the edges or remove the skin and core and slice into rings. Grill for about three minutes per side.

9. Bananas

Peel banana and slice in half lengthwise. Grill for two minutes per side.

10. Lemons

Cut the fruit in half, pick out any visible seeds with a fork or your fingertip, and brush the cut sides lightly with oil. Set them cut-side down on the grill and cook for about three minutes, until the fruit is lightly charred. Squeeze onto grilled chicken, fish or vegetables.

Hot Yoga: All About This Must-Try Workout

Hot yoga is really heating up these days—and we don’t just mean temperature-wise. This form of yoga—intentionally performed in a very warm and humid studio—continues to be a hugely popular trend. Participants say that the heat, and the warming of their muscles, allows them to go deeper into postures and have better results. The heat also intensifies the workout by elevating the heart rate and making the body work harder. For these reasons, and more, many are considering hot yoga to improve their overall health.

Check out all the reasons why hot yoga is a must-try workout to get your sweat on:

Studying Hot Yoga

With so much interest in hot yoga, some research has been performed to study its benefits—and in many ways the jury is still out on just how beneficial the heat is to the overall results. For the most part, the studies have been short or limited, but there have certainly been some important findings to date.

While the sizzling temperature (usually 105 degrees) is at the core of hot yoga’s purpose, a 2018 study published in Experimental Physiology found that—at least in terms of the exercise’s heart benefits—the temperature doesn’t matter. It’s the physical exercises performed (regardless of heat) that help benefit the heart. The researchers found that heart health, as measured by blood vessel function, improved significantly in both yoga groups (those participating in hot yoga and those participating in regular yoga) which may suggest that it’s the yoga itself and not the heat that has an effect.

However, when it came to fat-burning abilities, there was a difference—and it was significant. Those participating in hot yoga had more reduction in body fat percentage than those in the room temperature group. This suggests that the heat may do something to boost metabolism.

There’s no question that hot yoga can be a great calorie burner. One study from the journal Medicine & Science in Sports & Exercise found that women burned an average of 333 calories during 90-minute slow-moving, heated yoga.

 

In a 2016 study published in the International Journey of Yoga Therapy, additional benefits were found including greater flexibility and improvements in mood, fitness and stamina—these were self-reported. Some participants also reported dizziness, lightheadedness, nausea or dehydration, expressing the importance of remaining properly hydrated during a hot yoga session.

A Difference You Can Feel

While there may not be a tremendous number of studies backing up the health benefits of hot yoga, the anecdotal evidence appears to make up for this. In various reports and articles, hot yoga participants have expressed that it has made them more flexible, less stressed and simply feeling better, overall.

When it comes to your own workout, hot yoga might be something to try. Look for a yoga center that offers Bikram yoga, sometimes referred to as the “original hot yoga style.” It is a version of Hatha, a traditional branch of yoga that combines breathing and postures. Every class of Bikram yoga takes place in a 105-degree room and features the same 26 set poses. It should be taught by a Bikram-certified instructor.

Bikram yoga begins with a standing position and pranayama breathing. A deep inhale and exhale will help provide the body with more oxygen, increase circulation, and heighten focus as class begins. The next pose is Half Moon Pose, which is often referred to as “Standing Side Stretch” in other yoga classes.

From there, poses will become increasingly more complex—and you’ll likely feel yourself heating up (quite literally given the temperature). Just be sure to remain adequately hydrated and take a break if you need to. Doctors advise that being lightheaded or experiencing a headache is not a normal side effect of hot yoga—rather, it’s a sign that you’re dehydrated. Of course, you should always talk to your personal doctor before beginning any new workout routine.

As you incorporate hot yoga into your workout, you’ll likely find yourself experiencing many of the benefits—and burning off those unwanted calories. This will help get you on track to the healthy weight that you’re working so hard for.

Fuel your workout by checking out our menu full of diet-approved snacks

Healthiest Foods to Order

When summer swelter hits its peak, we all want to avoid heating up the kitchen. Going out to eat or bringing food in can be a cool choice at this time of year, even when you are trying to shed excess pounds. Just keep in mind all that you have learned from Nutrisystem about portion size. (Bookmark our handy Grocery Guide > so you can quickly check.) And always search for the healthiest foods to order.

Here are a few hints to help you choose the healthiest foods to order :

1. Grilled Chicken

White meat chicken is a PowerFuel that’s high in protein and healthy fats. According to the United States Department of Agriculture (USDA), you get 70 calories and 1.5 grams of fat in a 2-ounce serving of grilled chicken breast. Stay away from breaded fried chicken breast, which has a whopping 266 calories and 16 grams of fat in a similar size serving.

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2. Sirloin Steak

Meat lovers can enjoy beef when eating out, but should order lean cuts, such as sirloin steak. Being mindful of portion size is especially important with beef—in restaurants steaks typically are at least 6 ounces, which is the equivalent of three servings. Pick beef dishes that are not served with glazes, which often are high in fat, sugar and calories.

3. Raw or Steamed Seafood

Shellfish, including crabs, shrimp and lobster, along with clams, mussels and oysters, turn any summer meal into a beach party. Better yet, they are an excellent choice when you’re trying to lose weight, too. Shellfish are PowerFuels, high in protein and low in saturated fats. Plus, they treat you to a dose of heart-healthy omega-3 fatty acids. Be sure to order raw or steamed options and steer clear of fried or sautéed items. Also pass on dipping seafood into melted butter or creamy sauces, which are high in fat and calories. Instead add extra flavor with a squeeze of lemon juice or a dash of hot sauce—both Free Foods in your Nutrisystem plan.

4. Fresh Fish

“Catch of the day” is a summertime favorite, and it’s often among the healthiest foods to order in any season. Salmon (wild-caught or farmed), tuna, cod, flounder and other kinds of fish are PowerFuels that fill you up with protein, but are low in saturated fats and calories. Go with grilled, broiled, or poached fish, which won’t have added fats or other calories. Your best picks are dishes seasoned with herbs and spices and not coated with calorie-laden sauces or glazes.

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5. Salads

Warm weather brings the peak of fresh produce season, a perfect time to order salads that are filling enough to be a meal. Add a PowerFuel, such chicken breast, tuna or chickpeas, along with the greens and other raw vegetables, to make a more satisfying salad. For dressing, go with balsamic or other vinegars and stay away from blue cheese, ranch or any other creamy type of topping.

6. Burrito Bowls

When the whole gang is craving Southwest flavors, a burrito bowl is the healthiest food for you to order. At a popular takeout chain, a packed burrito bowl can clock in close to 700 calories. No matter what you get in your bowl, pass on high-fat additions such as sour cream and queso. Ask for second helping of raw or grilled vegetables instead.

7. Pizza

The rules of thumb for ordering healthy pizza are simple: Thinner crust has fewer calories and carbohydrates than thick crust; minimize the cheese; load up on veggies; beware of deep dish and stuffed crust options, which often have more excessive calories and saturated fats. Do you like meat on your pie? Consider Canadian bacon, which has 63 calories and 1.5 g of fat in 2 slices (3 ounces), according to the USDA. The same amount of pepperoni has an astounding 428 calories and 40 g of fat.

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8. Lettuce Wraps

At a burger chain restaurant, a brioche bun can ass an abundant amount of extra calories and carbohydrates to your choice of patty. Get it wrapped in lettuce instead, which comes with just 15 calories and 3 grams of carbohydrates. Better yet, order a plant-based patty instead of beef and you can save more than half of the calories (320 vs. 800) and cut the fat content from 17 g to 2.5 g.  Use as much mustard as you want atop your burger, but watch your servings of ketchup and mayo.

9. Chilled Soup

We usually think of soup as cold-weather food, but summertime menus often offer flavorful and cool choices such as gazpacho, cucumber-yogurt, potato-leek and even fruit-based soups. They can fill you up and help you get a serving or two of non-starchy vegetables. Just watch for those made with fat-laden crème fraiche rather than low- or nonfat yogurt.

Hydrating Foods for Warm Weather

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.

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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.

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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!

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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 >

 

How Different Foods (Really) Affect Your Skin

In this, Ask the Experts piece, we’re taking a closer look at how diet affects our skin. By this point most of us have blamed a breakout on a chocolate binge or one too many sugary drinks, but it turns out the relationship between skin and food is even more complex than that. We met up with Elizabeth Geddes-Bruce, MD, MS to talk about how different foods can cause skin to be oily, dry, inflamed, hydrated, even younger-looking.

“Dermatologists have long known that nutritional deficiencies often first manifest by changes in skin quality, and yet, we frequently fail to discuss with our patients the many benefits that diet can have on their skin,” explains Dr. Geddes-Bruce.

“I’m a firm believer that the two are connected – what you eat can influence how your skin appears. I hear it from my patients all the time. And studies back up what they are saying – certain nutrients can protect against photodamage and premature aging, and others can accelerate damage and disease.” Read below to see Dr. Geddes-Bruce’s professional opinion on how some of our favorite food groups can affect our skin.

Red Meat.

I see nothing wrong with indulging in the occasional hamburger or hot dog, but your skin will thank you if your day-to-day diet focuses on lean sources of protein. Not only are chicken and turkey high in niacin, a B vitamin that can protect against skin cancer, they are also lower in saturated fat content, which means they are less inflammatory than red meats. 

Gluten.

While gluten is getting a bad wrap in popular culture these days, it’s unlikely to be, by itself, terrible for your skin. What we do know is that gluten is most often found in carbohydrates, and a diet high in carbohydrates is associated with an increased chance of wrinkles. This leads us into the next point…

Sugar.

If there were one food to minimize to improve your skin I would vote for sugar. Sugar speeds up the aging process by making the skin less elastic, which causes premature wrinkles and sagging. This happens through a process called glycation where the sugars bond to the collagen and elastic proteins in your skin and cause them to stiffen irreversibly.

Milk.

If you struggle with acne consider a trial of limiting your dairy intake. Dairy products, especially skim ones, have been linked to acne in multiple population studies. We aren’t sure exactly why – it may be due to the hormones or the high glycemic load causing spikes in blood sugar, then insulin, and leading to increased oil production. But make sure you keep up your calcium intake, which can be found in foods like spinach, kale, white beans, and soy.

Fresh fruit.

It’s a no brainer that fresh fruits are good for your skin. I try to have a little fruit with every meal. Fruits like oranges, strawberries, mangos and papayas have high amounts of vitamin C. Vitamin C is essential to forming tight collagen fibers. It also works as an antioxidant protecting your skin from damage from UV radiation and pollution. And while many skin care products contain vitamin C, not all of them are formulated in a way that guarantees the vitamin C will remain stable and penetrate to the target areas.

Raw vegetables.

The bolder the color, the better they are for your skin! Dark leafy green vegetables, as well as red, orange, and yellow vegetables contain B-carotenes (a form of vitamin A), lycopene, and lutein – all nutrients that help protect the skin from damage from the sun. And while most vegetables are best in their raw form, you get increased amounts of lycopene by cooking tomatoes – so go ahead and enjoy that tomato sauce.

Fish.

Depending on the type of fish (usually “fishy fish”), a serving can be a good source of omega 3 fatty acids, which are anti-inflammatory in the body. A diet high in omega 3 fatty acids can improve dry and flakey skin conditions, as well as decrease sun sensitivity.

Red wine.

There’s been a lot of hype about the benefits of red wine because it contains a polyphenol called resveratrol. Resveratrol is an antioxidant that protects against skin damage. However, the benefits might be negated by the harms of alcohol on the skin, like dehydration and dilation of the blood vessels, which can flare conditions like rosacea. Overall, I would recommend you enjoy an occasional glass of red wine if you like it, but don’t drink it for your skin. Best to stick to green tea, which is a good alternative that is high in polyphenols.

Nuts and seeds.

Both nuts and seeds can be good sources of vitamin E, which is delivered to the skin in your sebum and helps protect cell membranes and promote healing. Nuts and seeds can also contain the trace minerals selenium, zinc and copper, which protect against cell damage and promote healthy skin structure.