Supposedly Benjamin Franklin said, "If you fail to plan, then you plan to fail." I don't know for sure if the quote is his, but who am I to argue with a $100 bill? ;)
Certainly, though, the easiest way to succeed at weight loss is by planning. It's when we fly by the seat of our pants that it's easy to fall back into our old, unhealthy patterns. Remember that it takes time to build new patterns to support the changes you're making in your life! Until then, take the few extra steps to plan out what you're going to eat and what you need to have on hand. It's worth the time investment! Nutrisystem helps by giving us the basic meals, but we need to have those healthy add ins ready to go! The easier you make the program, the more likely you'll be able to follow it.
First of all, identify anything that's your kryptonite. We all have some. What food absolutely can't be in your house otherwise you'll binge eat it or just can't stop nibbling at it? Mine is good quality chocolate. Fortunately, Nutrisystem does have pretty good chocolate bars, but I won't binge on those. If I have a bar of good chocolate in my nightstand, though- that's not going to be there long, and it's not going to help me succeed! So I don't buy things like that anymore.
So what should we be stocking our kitchens with, if we want to plan for success? I thought I'd share my tips for grocery and pantry items to give you some ideas while you find what works well for you. If you want to skip the long post and just have a quick look at my healthy pantry items shopping list on Amazon, that's right here! If you want to send me something off my list to support my journey, I'd greatly appreciate it.
Proteins:
Probably my favourite Powerfuel is Greek yogurt. It's loaded with protein, so it's filling, and it's so versatile. I can either buy it in different flavours and so keep changing it up, or I can buy it plain and cook with it or make dip with it. It makes it easy not to fall into a rut.
I also keep bags of preshredded cheese in my fridge. It makes it easy and convenient to measure out one serving of cheese, and when it's shredded, it looks and feels like you're getting a whole lot more compared to cutting slices. Cottage cheese and ricotta cheese are great choices as well, and they add really well to the pasta dishes if you save a Powerfuel for dinner.
Maple Leaf Ready Crisp bacon is another item I keep around. It's actually shelf stable until you open the package, it's real bacon, and it's only 30 calories per slice (or per tbsp, if you buy the bacon bits instead of slices). You can either use it as an extra, or a full or partial Powerfuel (BLT, anyone?). Bacon just perks up so many different recipes; stir it into your macaroni and cheese for some smoky flavour, or add it to the Loaded Potato with green onions. It's versatile, delicious, and will make you feel like you're not on a diet. I personally can't stand turkey bacon and why eat it when I can have the real thing?
I always keep tins of crabmeat and tuna in my cupboard as well. They make great Powerfuels (just make sure you check how much of a tin fits the guidelines) and flex lunches. I love crabmeat and have made several recipes with it- it's definitely a go-to for me.
I try and keep lots of lean proteins around as well. While I love dairy, it's better not to always use dairy as your protein because it does tend to be lower in protein than meat or meat substitutes. So my freezer will have individually portioned and frozen packages of fish, lean ground turkey or chicken, and veggie dogs. I also like to make my own meatballs and freeze them, for serving with pasta or on meatball sandwiches. Hard boiled eggs make great proteins as well, or I can fry them up in Pam spray and put them on the Nutrisystem 5 Seed Roll or the Honey Wheat Bagel. I do also like the Burnbrae Farms Egg Bakes, which means I can have a great breakfast ready in 90 seconds. I think they are much tastier than the Nutrisystem breakfast sandwiches, personally.
PB2 is another great Protein option to keep around, as it's much lower in fat than regular peanut butter and still tastes delicious.
Keep in mind you can also use the Nutrisystem Sweet & Tangy Meat Stick as a Powerfuel serving, as it fits the requirements (which makes it an odd snack, since a snack is supposed to be 1 PF + 1 SC, but there it is). I really like this if I'm looking for portable Proteins.
I don't personally like drinking my calories, so I am not a fan of the Nutrisystem shakes or any of the others. I know some people love them- my mother orders them every month. They're just not to my taste.
Low Glycemic Carbs:
I try to use fruit as frequently as possible for my SmartCarb servings, because they are much more nutritious choices than using grain products. I love berries in my yogurt, and many of my breakfast recipes include fruit. Just keep in mind portion sizes, because I have noticed people tend to shortchange themselves on fruit. Fruit is very low calorie, so make sure you enjoy it!
I also keep tinned beans and corn, for days where I want to make something like my Southwest Salad. Starchy vegetables (or proteins in the case of beans) are a great choice for SmartCarbs as they tend to be far more nutritious than grain products. I love butternut squash for example, and use it in a variety of different recipes. Sweet potatoes are delicious, too.
I keep Flatout flatbreads in the house to use when I do want a grain product. I like to make a huge wrap with the Nutrisystem BBQ Seasoned Chicken entrée (don't forget that you are required to add a SmartCarb to this meal as part of the entree!). I also sometimes like the Foldits as an occasional treat to make a sandwich with deli meat for my afternoon snack.
For flex breakfasts, I will sometimes buy the Thomas Bagel Thins or President's Choice Blue Menu bagels. I love them with PB2, or else with smoked salmon and a dab of cream cheese.
I don't like bread as much as wraps or bagels, but when I want to have something special like my Clubhouse Sandwich, I buy the Sara Lee Delights 45 calorie bread slices.
I don't often buy crackers because they're one of my trigger foods and I find them less than satisfying, but I know a lot of people do enjoy using crackers as a SmartCarb (as long as they're low glycemic and have fiber in them) along with cheese or deli meat or PB2 or something similar.
Whole wheat pasta is also a great choice, you just have to be very careful of serving size. I have a food scale in the kitchen and always weigh it out dry before I boil it to be sure I'm eating the correct portion. I like Catelli Smart pasta. They do make some fantastic high protein pastas, but they are incredibly expensive and don't fit into my grocery budget, unfortunately. If you have a chance to get those, I would definitely recommend them as long as they fit in terms of calories- just make sure to keep an eye on the portion because the "recommended" pasta portion is always far too large to be Nutrisystem compliant.
Complete Snacks:
When I need an on the go snack, I like the Sargento Balanced Breaks. I have always loved tapas style food so I can try little bits of everything, and these are perfect for that.
Don't forget that you can use a Nutrisystem snack, breakfast, or lunch as a complete snack of 1 Powerfuel + 1 Smartcarb- if you need a little extra convenience and don't want to shop for all your own snacks, it might be helpful to order some extra food a la carte. On those really hungry days, I sometimes like to have two melts for lunch- combining lunch and afternoon snack. Or at tea time, I might like to have one of the breakfast pastries or biscotti. It fits just fine in the program as long as you don't mind ordering extra meals, otherwise you would run out sooner.
Free foods & Extras:
Seasonings and sauces are so important to make your food really taste good! I don't enjoy bland food, so it's important to know program compliant ways to personalize your meals to your own palate. While we can't add salt, I think you'll find that there are lots of free (or low calorie extra) ways to spice things up!
I grow my own fresh herbs. It really is amazing how much flavour you can add to the red pasta meals by adding a little shredded fresh basil, for example. Or say, ginger in the Spicy Kung Pao Noodles, or the Sesame Ginger Chicken.
Salsa is great, too. I use it as salad dressing at times- it's flavourful and goes so well with fresh vegetables, especially if I am pairing it with something like a Southwest salad. I do love tomatoes as flavouring and I like using canned Aylmer Accents as vegetable servings in several of my recipes.
Hot sauce is another freebie, as is balsamic vinegar, and lemon juice. Again, all great ways to add flavour without adding too many calories. I also like sauteeing my vegetables in chicken broth instead of fats.
I do keep Pam spray around for some cooking, but you have to be careful with it. While the label often says zero calories, very few people are using a serving small enough to be considered a free food.
I do also like to use "real" fat servings in my cooking, sometimes. I will use 1 tsp olive oil to drizzle on my air fried vegetables, or 1 tsp real butter on my bagel. As long as you're careful to measure your serving and you count it as an extra, there is nothing wrong with doing this.
I will also use real maple syrup for some of the breakfast entrees, again, as long as you measure your serving and count it as an extra. The sugarfree stuff just isn't worth it to me. I can't stand the Walden Farms products myself, although I know that some people love them.
My fridge will always have a low calorie BBQ sauce as well (Kraft makes a 20 calorie one) because I like to use that as an extra to cook my vegetables in occasionally, like with the BBQ Seasoned Chicken. And of course I keep low calorie salad dressing on hand as well in various flavours. I generally choose the Kraft light dressings. If you aren't sodium sensitive, soy sauce can be a great flavouring agent as well. Honey mustard can be a delicious condiment as well and livens up the Nutrisystem Grilled Chicken Sandwich!
So play around with your free foods and extras- I think you'll be amazed at how different you can make the same Nutrisystem entrée taste if you try!
And don't forget to keep your favourite nonstarchy vegetables on hand! There are so many different ways to prepare veggies that even if you aren't a big fan, you will likely find some way you enjoy them, whether that's in soup, roasted, sautéed, or just crunched raw with some dip. Cauliflower is enjoying a huge rise in popularity right now, and while I don't think that it's quite as good of a substitute as some people think it is, I do find that it's great to bulk up some of the rice dishes or potato entrees. I also love eggplant, and I've made some amazing recipes with it. Zucchini is one of my favourite veggies as well, and I love it lots of different ways. And of course, don't forget onions- one of the most flavourful veggies and also occasionally a treat!
So don't forget, once you've started your program, to make a plan for what kinds of staples you will want to keep in the house so that you always have something program compliant available. Don't grab for the full fat mayonnaise because you don't have any other sandwich spread you like on hand, or find yourself with nothing you can use for a Powerfuel when you need one!
And of course, my most important kitchen recommendation? Extra Nutrisystem food. Don't leave yourself in a position where you're down to only entrees you don't particularly like, or that you've run out of food and you have no choice but to flex. I think that it will definitely make you more likely to succeed if you've always got at least an extra week of food on hand. Then you'll always have at least a few choices, and if you had planned to flex but you're tired and just want to grab and go, you'll be OK and stay right on track!
What are your favourite pantry staples?
Sunday, May 19, 2019
Tuesday, May 14, 2019
On Late Night Snacking
I see so many people talking about how they have the hardest time sticking to their program in the evenings. It's a normal thing; when we're tired, our bodies want more food for energy. That's a proven fact.
So how do we keep ourselves feeling satisfied without blowing the program and eating three Nutrisystem desserts in the evening?
I'm a late night snacker myself. I like to sit in front of the TV and eat while I'm watching a movie or my favourite show. And I want it to be bulky and satisfying. Much as I love the Nutrisystem desserts, they're still on the smaller side and I want something that will take longer to eat.
So on those days where I am really hungry, I make myself a delicious snack platter. It will last through an entire movie, it's low calorie, and very filling.
While some of our habits have to change to maintain weight loss long term, I don't think the late night snacking has to go- we just have to watch what we're doing the snacking on!
While the easiest go to dip recipe I have found is just to mix a packet of ranch seasoning into a serving of plain Greek yogurt, I think that you'll agree that this recipe is worth the extra time to make. I've brought this in a bread bowl to parties and no one has any idea that it's diet. It's zesty and flavourful, and was gone very quickly!
Skinny Spinach Dip (Powerfuel):
10 oz frozen chopped spinach, thawed
2/3 cup water chestnuts
3 green onions, base removed
2 cloves garlic
1/2 cup FF sour cream
1/2 cup plain FF Greek yogurt
1 tsp hot mustard
black pepper to taste
Put the spinach in a strainer and press out as much liquid as possible. Set aside. Pulse the water chestnuts, green onions, and garlic in your food processor. Add the spinach and continue to pulse. Add the remaining ingredients and blend until smooth.
This dip recipe is full of flavour- plus you're getting in even more free vegetables along with your free vegetables! The recipe makes 11 quarter cup servings each with 30 calories so you can use it as a free food along with your free vegetables, or you can have 3/4 cup of dip if you really enjoy heaping your dip and count it as a Powerfuel with 12g of protein!
If I want a little more variety, I flex my evening snack as well and I can have fruit with my veggie tray for my SmartCarb, or I can have some whole wheat crackers. I like cutting up the sweet & tangy meat stick as well to have little bits to snack on in between vegetables, or a hard boiled egg, or a string cheese as a PF.
So it's your choice- even if you have no Nutrisystem portions left, you can have a big platter of free veggies + 1/4 cup dip as an extra, or you can use your evening snack and also have a SmartCarb and a bigger portion of dip, or have a SmartCarb AND a Powerfuel and just use the dip as an extra. I think either way, you'll find this a very satisfying snack for those evening cravings!
So how do we keep ourselves feeling satisfied without blowing the program and eating three Nutrisystem desserts in the evening?
I'm a late night snacker myself. I like to sit in front of the TV and eat while I'm watching a movie or my favourite show. And I want it to be bulky and satisfying. Much as I love the Nutrisystem desserts, they're still on the smaller side and I want something that will take longer to eat.
So on those days where I am really hungry, I make myself a delicious snack platter. It will last through an entire movie, it's low calorie, and very filling.
While some of our habits have to change to maintain weight loss long term, I don't think the late night snacking has to go- we just have to watch what we're doing the snacking on!
While the easiest go to dip recipe I have found is just to mix a packet of ranch seasoning into a serving of plain Greek yogurt, I think that you'll agree that this recipe is worth the extra time to make. I've brought this in a bread bowl to parties and no one has any idea that it's diet. It's zesty and flavourful, and was gone very quickly!
Skinny Spinach Dip (Powerfuel):
10 oz frozen chopped spinach, thawed
2/3 cup water chestnuts
3 green onions, base removed
2 cloves garlic
1/2 cup FF sour cream
1/2 cup plain FF Greek yogurt
1 tsp hot mustard
black pepper to taste
Put the spinach in a strainer and press out as much liquid as possible. Set aside. Pulse the water chestnuts, green onions, and garlic in your food processor. Add the spinach and continue to pulse. Add the remaining ingredients and blend until smooth.
This dip recipe is full of flavour- plus you're getting in even more free vegetables along with your free vegetables! The recipe makes 11 quarter cup servings each with 30 calories so you can use it as a free food along with your free vegetables, or you can have 3/4 cup of dip if you really enjoy heaping your dip and count it as a Powerfuel with 12g of protein!
If I want a little more variety, I flex my evening snack as well and I can have fruit with my veggie tray for my SmartCarb, or I can have some whole wheat crackers. I like cutting up the sweet & tangy meat stick as well to have little bits to snack on in between vegetables, or a hard boiled egg, or a string cheese as a PF.
So it's your choice- even if you have no Nutrisystem portions left, you can have a big platter of free veggies + 1/4 cup dip as an extra, or you can use your evening snack and also have a SmartCarb and a bigger portion of dip, or have a SmartCarb AND a Powerfuel and just use the dip as an extra. I think either way, you'll find this a very satisfying snack for those evening cravings!
Sunday, May 12, 2019
Spring Entertaining
If you're someone like me who enjoys entertaining and having dinner parties, being on Nutrisystem can sometimes feel a little frustrating. Eating is such a social activity and there's something really nice about cooking and serving a meal that your guests will enjoy.
We can still do that! It just takes a little more planning to make it fit.
Today we invited family over for a Mother's Day BBQ, and I made one of my favourite healthy side dishes. No one would know it's low calorie because it's so full of flavour- it gets loads of requests. I've written about my Macaroni Salad before, but here it is again repeated for your convenience with a breakdown to fit the new program stats.
Please note that the picture is an enormous 8 serving bowl that I made for the BBQ and the recipe is for 2 servings. However, the portion is so large because of all the vegetables, you may only want a 1/2 portion!
Macaroni Salad (SmartCarb):
160 calories' worth of your favourite pasta, cooked (I used Catelli Smart bowtie pasta this time)
1 cup dry broccoli slaw
3 egg whites, hard boiled, diced
1 tbsp sweet pickle relish
1/2 cup chopped celery
1/2 cup chopped sweet peppers
2 tbsp chopped red onion
3 tbsp fat free mayonnaise
2 tbsp spicy Dijon mustard
2 tsp white vinegar
black pepper to taste
Prepare the pasta according to directions and set aside until cooled. Mix the mayonnaise, mustard, vinegar, and pepper until blended and set aside. Add the macaroni to the vegetables and stir in the egg whites and relish. Pour in dressing and toss to coat. Chill for at least 1 hour before serving.
As prepared, this has 131 calories, 2g of fat, 22g of carbohydrates, and 8g of protein per (large) serving. You can count this as as SmartCarb plus free veggies (more than 11 calories are from veggies so it still fits just fine as a SC only, no need to count an extra), or double the egg white and use it as a very filling afternoon snack (1 Powerfuel + 1 SmartCarb) .
We can still do that! It just takes a little more planning to make it fit.
Today we invited family over for a Mother's Day BBQ, and I made one of my favourite healthy side dishes. No one would know it's low calorie because it's so full of flavour- it gets loads of requests. I've written about my Macaroni Salad before, but here it is again repeated for your convenience with a breakdown to fit the new program stats.
Please note that the picture is an enormous 8 serving bowl that I made for the BBQ and the recipe is for 2 servings. However, the portion is so large because of all the vegetables, you may only want a 1/2 portion!
Macaroni Salad (SmartCarb):
160 calories' worth of your favourite pasta, cooked (I used Catelli Smart bowtie pasta this time)
1 cup dry broccoli slaw
3 egg whites, hard boiled, diced
1 tbsp sweet pickle relish
1/2 cup chopped celery
1/2 cup chopped sweet peppers
2 tbsp chopped red onion
3 tbsp fat free mayonnaise
2 tbsp spicy Dijon mustard
2 tsp white vinegar
black pepper to taste
Prepare the pasta according to directions and set aside until cooled. Mix the mayonnaise, mustard, vinegar, and pepper until blended and set aside. Add the macaroni to the vegetables and stir in the egg whites and relish. Pour in dressing and toss to coat. Chill for at least 1 hour before serving.
As prepared, this has 131 calories, 2g of fat, 22g of carbohydrates, and 8g of protein per (large) serving. You can count this as as SmartCarb plus free veggies (more than 11 calories are from veggies so it still fits just fine as a SC only, no need to count an extra), or double the egg white and use it as a very filling afternoon snack (1 Powerfuel + 1 SmartCarb) .
You might like it on the side with a piece of grilled chicken or fish as a flex meal (enjoy something like my Lobster Stuffed Mushrooms).
Happy BBQing!
Wednesday, May 8, 2019
Frequently Asked Questions
So, you've just started the program and you want to make it work for you? Or you've been around for a little while and still have some questions? These are ones I see posted over and over on the Nutrisystem Facebook groups, so you aren't alone! Hopefully these answers can give you a little more help!
Don't forget to start with my Tips for Newbies, if you haven't read that page yet!
#1- Does anyone stay on Fresh Start/Fast Five longer than one week, or do it over again? Or I'm not hungry, do I have to eat all my portions?
While it sounds like it makes sense- after all, doesn't fewer calories mean more weight loss? This is definitely a bad choice. If you reduce calories too much, you are essentially sabotaging your metabolism and while you will lose weight more quickly short term, any longer than that and you will start to lose more slowly or even plateau. And when you finally do start eating more appropriately, your body won't metabolize the energy quickly enough and you will start gaining much more easily! Nutrisystem does not recommend doing Fresh Start more frequently than every six months.
The program is designed the way it is for a reason, please don't second guess it. It's very important to eat all your entrees and add ins. While you can move them around any way during your day that works best for you, it's important to get them all in.
#2- Why am I losing weight so slowly? I've only lost 9lbs in 3 weeks!
First things first- that is a GREAT weight loss! Healthy weight loss is only 1-2lbs per week. While I know we'd all like to see huge results and we've been conditioned by shows like the Biggest Loser to think that it must be normal to lose 5 or 10lbs per week, it's not normal, nor is it realistic. Also keep in mind that the vast majority of contestants on that show yo-yo back up to their original weight or higher!
The research has shown that the slower you lose your weight, the more likely you are to keep it off long term. Fad diets and quick loss programs aren't healthy and even if they work short term will not work over time. Remember, you didn't gain it overnight, either! As long as you're in the healthy loss range, you are doing fine, keep it up!
#3- I lost a lot of weight during Fresh Start week, but I didn't lose any week #2 or maybe I even gained some back. I am following program, what am I doing wrong?
Well, the first thing to do is to make sure you are in fact following the program correctly. Have you read about how to add in your Smartcarbs and Powerfuels? There are articles posted on my Tips for Newbies page. Are you eating all your add ins correctly for your personal weight loss program? Are you getting in 4 servings of non starchy veggies and at least 64oz of water? If not, you're not in fact following the program and you'll need to adjust your habits because the rules are there for a reason.
If you are following the program correctly, then keep in mind that you likely just had a big loss the first week and now your body is adjusting. It's very common for people with large week 1 losses to have very little loss for the next week or even two. Don't worry; keep doing what you're doing and the weight will start coming off again! It's way too early for a plateau, so don't even worry about that.
#4- I'm on Fresh Start. Can I add fruit to my shake?
Fresh Start/Fast Five has very specific rules. Unless you have more than 100lbs to lose, in which case you will have some extra add ins, you only eat what comes in your Fresh Start box, plus 4 servings of nonstarchy veggies, and anything an entrée specifically calls for like the milk for the cereal or the roll for the bbq chicken.
So no, unfortunately you cannot add fruit to your shake during Fresh Start week. After the first week, you can do so, but fruit is not free. You'll need to measure it and it uses a SmartCarb serving.
#5- I'm on Fresh Start, and Numi says I get 1000 calories. I am only at 750, should I eat something else?
Unless you have 100lbs or more to lose in which case your Numi will be set differently for Fresh Start, you only follow the rules for Fresh Start. Remember again that veggie calories are not counted but you're still eating them.
So no, you do not add any additional foods, and you're not missing anything if you've had breakfast, lunch, dinner, snack, and your shake.
Nutrisystem is not a calorie counting program in general. We only use calories to calculate if an item is an appropriate choice for an add in, so don't get caught up in calorie counting. It's more important to have eaten all your portions than to hit that calorie range (and no one hits 1000 during Fresh Start anyway). So once you've eaten all the food for your day, you can either eat non starchy veggies, or drink water.
Yes, it's a tough week, but remember it's only one week! Think of how much easier next week will be when you can add those Powerfuels and SmartCarbs!
#6- Do I have to add something when the entrée package calls for it, like milk to my cereal or the roll to my BBQ chicken?
As for the additions; if the entrée specifically calls for an addition on the package, you are required to add that serving. It's considered part of the entrée and the meal isn't complete without it. In the case of cereal, you're required to add 1/2 Powerfuel. You don't have to use skim milk, you can use any 1/2 Powerfuel that you like. But that means the requirements for this are 40-60 calories and 2.5g of protein. And in the case of breakfast entrees, remember that this does NOT count as your add in, so if you are supposed to eat an add in with your breakfast then you still need to add that as well.
Keep in mind that milk substitutes like almond milk and the like will very likely not work in this case because they have too few calories and protein. While you could use them as an extra (under 35 calories total), then you would still need to add 1/2 Powerfuel to your breakfast.
Likewise with the BBQ chicken, the tuna salad, and the frozen omelettes. You don't have to specifically have a roll, but you must have a SmartCarb to complete the entrée. It doesn't count as a SmartCarb, it is considered part of the entrée. You can choose to have fruit, or a starchy veggie like sweet potatoes, but you do have to add one- you can't just throw it on cauliflower rice and call it a day.
#7- I don't like eating much in the morning, but I get hungry at night. Can I move my food around?
Yes, absolutely! You may eat your food in any order that you like that works for you. It's OK to combine things as long as you get all your portions in. Ideally, the plan is structured to eat six times per day to keep your blood sugars balanced, and that would be optimal. But for the days that doesn't work, go ahead and save a snack or PFs or even your breakfast entrée for later in the day if that works best for you. Just don't eat a SmartCarb serving by itself; it's important to pair them with Powerfuels to avoid blood sugar spikes.
#8- Can I order extra Nutrisystem snacks to use for my snacks?
Yes! As a matter of fact, breakfast, lunch, and snack entrees are all considered interchangeable, so you can use any of those for a snack you're supposed to flex that is considered 1 SmartCarb and 1 Powerfuel. So if you feel like having a gooey cinnamon bun for your afternoon snack at work with a coffee, go for it! If you're really hungry late at night and wanting something more substantial, go ahead and eat your favourite lunch entrée.
Just remember that the morning snack (unless you have 100+ lbs to lose or are a man) is just a Powerfuel, so you can't use a Nutrisystem snack then. But it's totally fine to use as your afternoon snack, so if you wanted to have 2 Nutrisystem snacks a day, go for it!
#9- Are (non starchy) veggies really unlimited?
According to the current program requirements, yes they are. Numi won't count veggie calories. Keep in mind though, that just because the program doesn't count those calories, they are high value calories, and realistically we didn't get fat eating vegetables- they still do have calories. If you are eating tons of vegetables each day and your loss starts to slow down, you might want to cut back. Personally, I could eat a 2lb bag of baby carrots every single day, and that's a whopping 324 calories! I still try to stick to the original guidelines of 4 servings of veggies per day, either 1 cup raw or 1/2 cup cooked.
#10- Can I drink alcohol on the program? Should I skip food so that I don't go over on my calories?
Yes, you can- it's just something you need to balance out. Your body will switch out of weight loss mode and has to burn off the alcohol calories first, so it will definitely slow your weight loss down. That being said, we still have to live our lives and there's nothing wrong with having an occasional adult beverage. Your best choice would be to have something low calorie, like a glass of wine or a vodka spritzer- I'd recommend staying away from the heavy calorie laden drinks like frozen cocktails.
However, you definitely shouldn't skip food to "make more calories" for alcohol! Even the Nutrisystem snacks are not treats- they are mini meals loaded with protein and fiber. Skipping food will not be a good thing for your metabolism. So indulge in that drink if you like- just remember that it is empty calories.
#11- Can I cook my veggies in olive oil or butter?
Yes, and no. I suspect most of us are used to having a free hand, especially since olive oil is considered a healthy fat. Unfortunately, Nutrisystem classifies fats as an extra. You can have up to three per day, with a maximum of 35 calories each.
So yes... you can have some, but only 1 teaspoon worth. That isn't very much, so make sure you measure it out. What I will often do is airfry my veggies and then drizzle the melted butter or oil on top so I don't lose the flavour. Or I'll saute them in chicken broth instead of oil. There are lots of creative ways to avoid using the fats for cooking so your veggies stay "free". Don't forget to check out my Recipes page for ideas!
#12- Why am I not losing weight????
There are a lot of answers to this one, but generally the issue is that you aren't following the plan properly. If you are 100% positive you are following the plan correctly (check with a Nutrisystem counselor if you aren't sure), skip the rest of this answer and read my post on breaking plateaus.
Otherwise- if you aren't following the program correctly, then there is your answer. It really is important to follow the program as written. If you aren't eating your veggies, you aren't following the program correctly. If you are too full and can't eat all your portions, then you aren't following the program correctly. If you're having bites of off plan food, or going out for cheat meals, or not measuring or tracking your food, you aren't following the program. If you're not on Fresh Start and only eating Nutrisystem food, you definitely aren't following the program.
The bottom line is, that the program works as designed. If it's not working, you need to analyze and figure out what you're doing wrong. Don't give up!!! It's not easy to make a big change, and I understand it can be difficult or frustrating to change your habits. But this program WILL work if you stick to it and follow it correctly.
It's easy to throw in the towel, but dig down, find your why, and keep going! Take it one day at a time, one meal at a time. Follow the program and watch the pounds melt off!
#13- Which plan should I order? What about the Advantage plan? Do I need a plan at all?
This post will break down the differences between the plans and give you all the information you need to make the best decision for yourself. There's an option for everyone, we just need to figure out what works best for you!
#14- Can I combine Nutrisystem with intermittent fasting (IF), or keto, or Weight Watchers?
The short answer is no, you can't. Specifically, Nutrisystem recommends that customers not follow intermittent fasting since part of the science behind Nutrisystem is keeping your blood glucose level and eating every 2-3 hours. If you fast, you are not following the program correctly. Keto, obviously, isn't compatible with Nutrisystem since part of the principles are eating low glycemic carbohydrate servings (SmartCarbs). If you reduce your carbs to keto levels, you are not following the Nutrisystem program correctly. And as for Weight Watchers, I think it is a great program in general, but it does count things differently. I think that it is much simpler in this case to choose one program and follow it, rather than go back and forth figuring out what things would be in two plans.
While generally, any weight loss program will work if you follow the requirements, each program is different enough that mixing principles from each will defeat the purpose. It is best to choose one program and follow it properly to see the best results.
#15- I still have calories left over, can I eat something else?
Remember, it's not (really) about the calories! The daily amount that is posted in Numi is just a guideline. If you are following the program correctly, then your calories will fluctuate- some days you will be under your posted amount, some days you will be over, and that's just fine. You are not supposed to focus on staying under that number! As long as you are eating all of your servings, and your add ins fit the program guidelines for Powerfuels and SmartCarbs, then you are on plan. You never have calories "left over", nor have you eaten too many if you are following guidelines.
Don't forget to start with my Tips for Newbies, if you haven't read that page yet!
#1- Does anyone stay on Fresh Start/Fast Five longer than one week, or do it over again? Or I'm not hungry, do I have to eat all my portions?
While it sounds like it makes sense- after all, doesn't fewer calories mean more weight loss? This is definitely a bad choice. If you reduce calories too much, you are essentially sabotaging your metabolism and while you will lose weight more quickly short term, any longer than that and you will start to lose more slowly or even plateau. And when you finally do start eating more appropriately, your body won't metabolize the energy quickly enough and you will start gaining much more easily! Nutrisystem does not recommend doing Fresh Start more frequently than every six months.
The program is designed the way it is for a reason, please don't second guess it. It's very important to eat all your entrees and add ins. While you can move them around any way during your day that works best for you, it's important to get them all in.
#2- Why am I losing weight so slowly? I've only lost 9lbs in 3 weeks!
First things first- that is a GREAT weight loss! Healthy weight loss is only 1-2lbs per week. While I know we'd all like to see huge results and we've been conditioned by shows like the Biggest Loser to think that it must be normal to lose 5 or 10lbs per week, it's not normal, nor is it realistic. Also keep in mind that the vast majority of contestants on that show yo-yo back up to their original weight or higher!
The research has shown that the slower you lose your weight, the more likely you are to keep it off long term. Fad diets and quick loss programs aren't healthy and even if they work short term will not work over time. Remember, you didn't gain it overnight, either! As long as you're in the healthy loss range, you are doing fine, keep it up!
#3- I lost a lot of weight during Fresh Start week, but I didn't lose any week #2 or maybe I even gained some back. I am following program, what am I doing wrong?
Well, the first thing to do is to make sure you are in fact following the program correctly. Have you read about how to add in your Smartcarbs and Powerfuels? There are articles posted on my Tips for Newbies page. Are you eating all your add ins correctly for your personal weight loss program? Are you getting in 4 servings of non starchy veggies and at least 64oz of water? If not, you're not in fact following the program and you'll need to adjust your habits because the rules are there for a reason.
If you are following the program correctly, then keep in mind that you likely just had a big loss the first week and now your body is adjusting. It's very common for people with large week 1 losses to have very little loss for the next week or even two. Don't worry; keep doing what you're doing and the weight will start coming off again! It's way too early for a plateau, so don't even worry about that.
#4- I'm on Fresh Start. Can I add fruit to my shake?
Fresh Start/Fast Five has very specific rules. Unless you have more than 100lbs to lose, in which case you will have some extra add ins, you only eat what comes in your Fresh Start box, plus 4 servings of nonstarchy veggies, and anything an entrée specifically calls for like the milk for the cereal or the roll for the bbq chicken.
So no, unfortunately you cannot add fruit to your shake during Fresh Start week. After the first week, you can do so, but fruit is not free. You'll need to measure it and it uses a SmartCarb serving.
#5- I'm on Fresh Start, and Numi says I get 1000 calories. I am only at 750, should I eat something else?
Unless you have 100lbs or more to lose in which case your Numi will be set differently for Fresh Start, you only follow the rules for Fresh Start. Remember again that veggie calories are not counted but you're still eating them.
So no, you do not add any additional foods, and you're not missing anything if you've had breakfast, lunch, dinner, snack, and your shake.
Nutrisystem is not a calorie counting program in general. We only use calories to calculate if an item is an appropriate choice for an add in, so don't get caught up in calorie counting. It's more important to have eaten all your portions than to hit that calorie range (and no one hits 1000 during Fresh Start anyway). So once you've eaten all the food for your day, you can either eat non starchy veggies, or drink water.
Yes, it's a tough week, but remember it's only one week! Think of how much easier next week will be when you can add those Powerfuels and SmartCarbs!
#6- Do I have to add something when the entrée package calls for it, like milk to my cereal or the roll to my BBQ chicken?
As for the additions; if the entrée specifically calls for an addition on the package, you are required to add that serving. It's considered part of the entrée and the meal isn't complete without it. In the case of cereal, you're required to add 1/2 Powerfuel. You don't have to use skim milk, you can use any 1/2 Powerfuel that you like. But that means the requirements for this are 40-60 calories and 2.5g of protein. And in the case of breakfast entrees, remember that this does NOT count as your add in, so if you are supposed to eat an add in with your breakfast then you still need to add that as well.
Keep in mind that milk substitutes like almond milk and the like will very likely not work in this case because they have too few calories and protein. While you could use them as an extra (under 35 calories total), then you would still need to add 1/2 Powerfuel to your breakfast.
Likewise with the BBQ chicken, the tuna salad, and the frozen omelettes. You don't have to specifically have a roll, but you must have a SmartCarb to complete the entrée. It doesn't count as a SmartCarb, it is considered part of the entrée. You can choose to have fruit, or a starchy veggie like sweet potatoes, but you do have to add one- you can't just throw it on cauliflower rice and call it a day.
#7- I don't like eating much in the morning, but I get hungry at night. Can I move my food around?
Yes, absolutely! You may eat your food in any order that you like that works for you. It's OK to combine things as long as you get all your portions in. Ideally, the plan is structured to eat six times per day to keep your blood sugars balanced, and that would be optimal. But for the days that doesn't work, go ahead and save a snack or PFs or even your breakfast entrée for later in the day if that works best for you. Just don't eat a SmartCarb serving by itself; it's important to pair them with Powerfuels to avoid blood sugar spikes.
#8- Can I order extra Nutrisystem snacks to use for my snacks?
Yes! As a matter of fact, breakfast, lunch, and snack entrees are all considered interchangeable, so you can use any of those for a snack you're supposed to flex that is considered 1 SmartCarb and 1 Powerfuel. So if you feel like having a gooey cinnamon bun for your afternoon snack at work with a coffee, go for it! If you're really hungry late at night and wanting something more substantial, go ahead and eat your favourite lunch entrée.
Just remember that the morning snack (unless you have 100+ lbs to lose or are a man) is just a Powerfuel, so you can't use a Nutrisystem snack then. But it's totally fine to use as your afternoon snack, so if you wanted to have 2 Nutrisystem snacks a day, go for it!
#9- Are (non starchy) veggies really unlimited?
According to the current program requirements, yes they are. Numi won't count veggie calories. Keep in mind though, that just because the program doesn't count those calories, they are high value calories, and realistically we didn't get fat eating vegetables- they still do have calories. If you are eating tons of vegetables each day and your loss starts to slow down, you might want to cut back. Personally, I could eat a 2lb bag of baby carrots every single day, and that's a whopping 324 calories! I still try to stick to the original guidelines of 4 servings of veggies per day, either 1 cup raw or 1/2 cup cooked.
#10- Can I drink alcohol on the program? Should I skip food so that I don't go over on my calories?
Yes, you can- it's just something you need to balance out. Your body will switch out of weight loss mode and has to burn off the alcohol calories first, so it will definitely slow your weight loss down. That being said, we still have to live our lives and there's nothing wrong with having an occasional adult beverage. Your best choice would be to have something low calorie, like a glass of wine or a vodka spritzer- I'd recommend staying away from the heavy calorie laden drinks like frozen cocktails.
However, you definitely shouldn't skip food to "make more calories" for alcohol! Even the Nutrisystem snacks are not treats- they are mini meals loaded with protein and fiber. Skipping food will not be a good thing for your metabolism. So indulge in that drink if you like- just remember that it is empty calories.
#11- Can I cook my veggies in olive oil or butter?
Yes, and no. I suspect most of us are used to having a free hand, especially since olive oil is considered a healthy fat. Unfortunately, Nutrisystem classifies fats as an extra. You can have up to three per day, with a maximum of 35 calories each.
So yes... you can have some, but only 1 teaspoon worth. That isn't very much, so make sure you measure it out. What I will often do is airfry my veggies and then drizzle the melted butter or oil on top so I don't lose the flavour. Or I'll saute them in chicken broth instead of oil. There are lots of creative ways to avoid using the fats for cooking so your veggies stay "free". Don't forget to check out my Recipes page for ideas!
#12- Why am I not losing weight????
There are a lot of answers to this one, but generally the issue is that you aren't following the plan properly. If you are 100% positive you are following the plan correctly (check with a Nutrisystem counselor if you aren't sure), skip the rest of this answer and read my post on breaking plateaus.
Otherwise- if you aren't following the program correctly, then there is your answer. It really is important to follow the program as written. If you aren't eating your veggies, you aren't following the program correctly. If you are too full and can't eat all your portions, then you aren't following the program correctly. If you're having bites of off plan food, or going out for cheat meals, or not measuring or tracking your food, you aren't following the program. If you're not on Fresh Start and only eating Nutrisystem food, you definitely aren't following the program.
The bottom line is, that the program works as designed. If it's not working, you need to analyze and figure out what you're doing wrong. Don't give up!!! It's not easy to make a big change, and I understand it can be difficult or frustrating to change your habits. But this program WILL work if you stick to it and follow it correctly.
It's easy to throw in the towel, but dig down, find your why, and keep going! Take it one day at a time, one meal at a time. Follow the program and watch the pounds melt off!
#13- Which plan should I order? What about the Advantage plan? Do I need a plan at all?
This post will break down the differences between the plans and give you all the information you need to make the best decision for yourself. There's an option for everyone, we just need to figure out what works best for you!
#14- Can I combine Nutrisystem with intermittent fasting (IF), or keto, or Weight Watchers?
The short answer is no, you can't. Specifically, Nutrisystem recommends that customers not follow intermittent fasting since part of the science behind Nutrisystem is keeping your blood glucose level and eating every 2-3 hours. If you fast, you are not following the program correctly. Keto, obviously, isn't compatible with Nutrisystem since part of the principles are eating low glycemic carbohydrate servings (SmartCarbs). If you reduce your carbs to keto levels, you are not following the Nutrisystem program correctly. And as for Weight Watchers, I think it is a great program in general, but it does count things differently. I think that it is much simpler in this case to choose one program and follow it, rather than go back and forth figuring out what things would be in two plans.
While generally, any weight loss program will work if you follow the requirements, each program is different enough that mixing principles from each will defeat the purpose. It is best to choose one program and follow it properly to see the best results.
#15- I still have calories left over, can I eat something else?
Remember, it's not (really) about the calories! The daily amount that is posted in Numi is just a guideline. If you are following the program correctly, then your calories will fluctuate- some days you will be under your posted amount, some days you will be over, and that's just fine. You are not supposed to focus on staying under that number! As long as you are eating all of your servings, and your add ins fit the program guidelines for Powerfuels and SmartCarbs, then you are on plan. You never have calories "left over", nor have you eaten too many if you are following guidelines.
Tuesday, May 7, 2019
Cinco de Mayo!
Ok... so I'm a bit behind on the calendar, but I wanted to share a tasty Mexican recipe with you all that is just as delicious whether you eat it on May 5, for Taco Tuesday, or just about any day. I find that spices used in Mexican food are rich and flavourful and the meal doesn't have to be fatty to taste amazing.
But first of all, I wanted to post a little celebratory moment of my own. I don't update my weight every week because I've started weighing in a little less frequently, but today I hit my next short term milestone!
But first of all, I wanted to post a little celebratory moment of my own. I don't update my weight every week because I've started weighing in a little less frequently, but today I hit my next short term milestone!
So I'm pretty darn happy with that! I know my weight loss has been a little slower this time around, but I am ten years older and much less active now due to my health conditions. And as I always remind new people, we didn't gain this weight overnight, and we shouldn't lose it overnight even if we could. The slower you lose, the more likely it is to stay off!
But 40lbs in just a few months feels wonderful. The only odd thing that has been psychological for me this time around is that I don't really feel very different. The number on the scale has been going down, and I trust the scale. Some of my pants are much baggier, too, but I haven't felt like unpacking all my thinner clothes yet. I still see the same me when I look in the mirror. Some people have commented to me that I look different, so there must be changes- I just don't see them yet.
I think I'm OK with that, though. Because ultimately, I am still the same me. I don't expect that losing a lot of weight will change who I am as a person, and since I'm not doing this for my appearance, I'm OK with still having the same mental image of myself. The important thing is that I am getting healthier so that I won't die young and that I will be there for my son as he grows up. I don't want to die at 36 the way my biological father did, and leave him without his mother. I am 36 now and my son is the same age I was when my bio father died, so that was a big wake up call for me that regardless of what roadblocks were in my way, that I needed to get healthier for my son. So, one day at a time, I will keep going!
But, I digress- back to the yummy food! My old Taco Salad recipe used a Nutrisystem entrée that was discontinued a long time ago, much of my great sadness. It was absolutely amazing. But it's not that difficult to flex it, and here's a great way to feel like you're having a gooey restaurant meal while still staying totally on plan! You won't feel deprived at all.
Cinco de Mayo Taco Salad (Flex Meals):
I'm sure that I'm not the only one who loves those edible taco bowls! I try really hard not to buy things that serve only one function, but these taco bowl pans are worth the small investment just because of how much fun they are!
So start by choosing the largest tortilla you can get that fits the Smartcarb stats of 80-120 calories and minimum 1g of fibre. I splurge a little and use a 150 calorie tortilla so I can have a 10" one, and count it as one of my daily extras. The larger the tortilla, the larger the salad you can make! Put it in the pan and bake at 350 for about 5 minutes, or until it starts to crisp up and brown at the edges. Set it aside to cool.
In the meantime, cook yourself up 4oz raw of 99% fat free ground turkey (it will shrink to 3oz as it cooks- always make sure when you're checking nutrition for meat whether the stats are raw or cooked as it's about a 25% difference) with your favourite taco spices (I like Old El Paso). I also add in some green bell pepper and onions as the meat starts to brown.
In a separate pot, cook up a can of Six Bean Medley along with an equal sized can of Rotel chili tomatoes. Really cook the beans down until they are mushy, and mash them with a potato masher so they look almost like refried beans. Beans are very versatile and while they are starchy, they can be considered to be a PF or a SC. Since we're using our SC for the tortilla, in tonight's recipe we count them as a PF. 1/3 cup of just the beans would be 83 calories and 5g of protein, so with the equal mix of the (free) tomatoes, we now have 1/2 PF of beans. I used the remaining 1/2 PF for shredded cheese. Yes, it's totally fine to split one PF among two foods as long as you're within the guidelines otherwise.
Lastly, let's assemble the salad. Fill the tortilla bowl with lots of your favourite lettuce mix. I also like to add some raw vegetables to it, usually raw sweet bell peppers as well as fresh tomatoes. Then spoon your 1/3 cup of the bean mixture over top, add your approximately 3oz cooked of the ground taco turkey. Top with 1/2 PF of cheese, and 1 tbsp. of FF sour cream (extra) or salsa (free) if you like, and enjoy!
This is so incredibly filling at a whopping 35g of protein and it's absolutely delicious. Counts as a flex dinner entrée of 1 SC and 2 PF, veggies, and any extras you choose to use. It takes a little work to make it, but I think you'll find it's well worth it!
Monday, May 6, 2019
Breakfast Boost
If you've been reading back in my Recipes page (remember the blog features display better in web view- too much is lost via mobile until I learn how to build apps!), you'll see that I love filling breakfasts. I'm a big believer in the adage that eating breakfast provides a solid foundation to your day. If you start the day feeling full and positive, you're much less likely to cheat, and much more likely to be motivated to stay on track. Diet? What diet?
I used to love the old Nutrisystem Pancake Mix for making breakfast sandwiches, but sadly it's been discontinued (I've been experimenting with Kodiak and Flourish and a couple of other mixes though, and I'll update you when I have a good substitute!). But I was eyeing those Buttermilk Waffles in my freezer and thinking they might be fun to play around with.
I'll admit that I kind of gave myself the sideeye for ordering any; after all, Eggo Fibre Plus waffles are cheap and easy to obtain, have similar nutritional stats, and come in a variety of flavours. In addition, for some reason I can't fathom, Nutrisystem has made the Buttermilk Waffles one of their items that does not go on sale during the big a la carte sales, so they're nearly always regular price of $3.25 USD. Since I can buy an entire box of Eggos on sale for $1.50 CDN when they're on sale with a coupon, this seems like an awful splurge. But I did want to at least try them once! If you have the Uniquely Yours auto delivery plan, you can get them at the same price as any other entrée. One of the convenient things of auto delivery, along with making sure you don't have to remember to order your meals, is that every entrée is interchangeable within your order. You don't have to worry about which entrees go on sale and which don't, or if you want to splurge on the more expensive ones. Just pick what you like, and it's all one price. If you're looking to save money though, like most of us are, the most frugal way to order your frozen meals from Nutrisystem is to put all the items which are normally excluded from sales into your auto delivery, then order additional food a la carte when the sale reaches 50%- then you get the best of both worlds. Don't forget you can use your Costco gift cards to pay for your a la carte order, too, as well as using Ebates to get 7.5% cash back on a la carte or your first auto delivery order!
But, I digress- back to breakfast!
Buttermilk Waffles (Frozen Breakfast):
As soon as I took these out of the package, the aroma of vanilla struck me. Those waffles smelled amazing! I dropped them into the toaster and started to work on the rest of my breakfast sandwich.
I don't always like to have a morning snack- much of the time, I prefer simply to have a larger breakfast. Because of my health issues, I frequently have a shorter day than your average person, so it works for me to condense the meals into fewer sittings. And yes, I'm still losing! You can see my ticker on the top of the page!
So for the breakfast sandwich, I fried an egg in some Pam spray, then topped it with two slices of Ready Crisp bacon, and then melted a slice of FF processed cheese on top. While I'm not the biggest fan of processed cheese, it works so well on egg sandwiches!
If you're in a hurry and need breakfast in seconds, you're still in luck. Burnbrae Farms makes an egg patty that fits perfectly on the waffles and fits Powerfuel stats.
They also make crustless quiches with vegetables and such added, at various amounts of calories. They're all delicious and it's something I keep in my freezer for days when I don't have time to cook my own egg.
The Ready Crisp bacon is also a timesaver- it's real pork bacon and tastes greasy and fatty just like the real thing- but it's only 30 calories per slice. It takes 10 seconds in the microwave to cook! You could have 3 slices for one PF with 90 calories and 6g protein, but I prefer to combine it with a slice of FF cheese and have only 2 slices of bacon for my second PF. Yes, it's totally fine and on program to put two foods together to make up one add in, as long as it meets all the requirements!
The breakdown for this delicious but easy sandwich with a whopping 21g of protein is one Nutrisystem breakfast entrée, one Powerfuel for the egg patty, and I use up my morning snack Powerfuel for the cheese and bacon. I like the flavour much better than either of Nutrisystem's breakfast sandwiches, and it doesn't have to take any longer to make.
What's your favourite way to eat the waffles?
I used to love the old Nutrisystem Pancake Mix for making breakfast sandwiches, but sadly it's been discontinued (I've been experimenting with Kodiak and Flourish and a couple of other mixes though, and I'll update you when I have a good substitute!). But I was eyeing those Buttermilk Waffles in my freezer and thinking they might be fun to play around with.
I'll admit that I kind of gave myself the sideeye for ordering any; after all, Eggo Fibre Plus waffles are cheap and easy to obtain, have similar nutritional stats, and come in a variety of flavours. In addition, for some reason I can't fathom, Nutrisystem has made the Buttermilk Waffles one of their items that does not go on sale during the big a la carte sales, so they're nearly always regular price of $3.25 USD. Since I can buy an entire box of Eggos on sale for $1.50 CDN when they're on sale with a coupon, this seems like an awful splurge. But I did want to at least try them once! If you have the Uniquely Yours auto delivery plan, you can get them at the same price as any other entrée. One of the convenient things of auto delivery, along with making sure you don't have to remember to order your meals, is that every entrée is interchangeable within your order. You don't have to worry about which entrees go on sale and which don't, or if you want to splurge on the more expensive ones. Just pick what you like, and it's all one price. If you're looking to save money though, like most of us are, the most frugal way to order your frozen meals from Nutrisystem is to put all the items which are normally excluded from sales into your auto delivery, then order additional food a la carte when the sale reaches 50%- then you get the best of both worlds. Don't forget you can use your Costco gift cards to pay for your a la carte order, too, as well as using Ebates to get 7.5% cash back on a la carte or your first auto delivery order!
But, I digress- back to breakfast!
Buttermilk Waffles (Frozen Breakfast):
As soon as I took these out of the package, the aroma of vanilla struck me. Those waffles smelled amazing! I dropped them into the toaster and started to work on the rest of my breakfast sandwich.
I don't always like to have a morning snack- much of the time, I prefer simply to have a larger breakfast. Because of my health issues, I frequently have a shorter day than your average person, so it works for me to condense the meals into fewer sittings. And yes, I'm still losing! You can see my ticker on the top of the page!
So for the breakfast sandwich, I fried an egg in some Pam spray, then topped it with two slices of Ready Crisp bacon, and then melted a slice of FF processed cheese on top. While I'm not the biggest fan of processed cheese, it works so well on egg sandwiches!
If you're in a hurry and need breakfast in seconds, you're still in luck. Burnbrae Farms makes an egg patty that fits perfectly on the waffles and fits Powerfuel stats.
They also make crustless quiches with vegetables and such added, at various amounts of calories. They're all delicious and it's something I keep in my freezer for days when I don't have time to cook my own egg.
The Ready Crisp bacon is also a timesaver- it's real pork bacon and tastes greasy and fatty just like the real thing- but it's only 30 calories per slice. It takes 10 seconds in the microwave to cook! You could have 3 slices for one PF with 90 calories and 6g protein, but I prefer to combine it with a slice of FF cheese and have only 2 slices of bacon for my second PF. Yes, it's totally fine and on program to put two foods together to make up one add in, as long as it meets all the requirements!
The breakdown for this delicious but easy sandwich with a whopping 21g of protein is one Nutrisystem breakfast entrée, one Powerfuel for the egg patty, and I use up my morning snack Powerfuel for the cheese and bacon. I like the flavour much better than either of Nutrisystem's breakfast sandwiches, and it doesn't have to take any longer to make.
What's your favourite way to eat the waffles?
Friday, May 3, 2019
Choosing Your Add ins
So, if you're just starting the program, choosing your add ins might be a little confusing, especially if you thought that you were ordering the program so that you wouldn't have to prepare your own food! I remember being surprised the first time I joined Nutrisystem that I'd have to add some of my own food.
Keep in mind that the program wouldn't be as healthy if we were eating all processed foods. Adding our own fruits, vegetables, and dairy servings helps keep this diet balanced and nutritious. It's just important to figure out the right way to do your add ins so that you're following the program correctly and getting the most out of it!
So, if you're new, start by reading my Tips for Newbies page, and then let's start figuring out how to plan your add ins!
When you are trying to determine if a food is a Smartcarb or a Powerfuel, before we look at anything else, we have to see if it fits on the program. Nutrisystem is a program based on the glycemic index, so for something to qualify for a Smartcarb serving, it must FIRST be a low glycemic carb before you go on to see if the stats fit. Ultra processed foods with refined flour aren't going to be low glycemic. This is why they call them Smartcarbs- not every carbohydrate is smart!
They also actually need to BE a carbohydrate serving. Just because something has a gram of fiber doesn't mean it's a Smartcarb. Avocado, for example, is an extremely nutritious food, and it has fiber. So can we use it as a Smartcarb? Unfortunately not. It has nearly no carbohydrates. Avocado is a fat. Since Nutrisystem no longer has fat servings on the plan, the only way we can fit it into the plan is to use it as an extra. 35 calories' worth or 1/8 of a medium avocado is an extra. I've also seen some protein shakes that have a gram of fiber, but almost no carbohydrates. Remember before you check the stats to ask yourself, is this a serving of carbohydrates? If not, it's not a Smartcarb. If it is, then you have to determine if it's low glycemic. If not, then again, it's not a Smartcarb. Only if it is both, then do you go on to apply the test of whether it's 80-120 calories with a minimum of 1g of fiber.
Same with Powerfuel servings... if they are really high in fat, even if they fit the stats, they very likely don't fit in the way the program is intended. Follow the grocery guide- it will lead you in the right direction. There's a reason that things are listed in the categories they are in, even if they fit more than one. Your bread, for example, isn't a Powerfuel, even if it has protein. When considering if an item is a Powerfuel, first it needs to be a lean protein serving. If it's not, then it's not a Powerfuel even if it meets the calorie and protein requirements.
To understand the importance of these requirements, here's an example for you. I saw someone post the other day that they eat Reese's peanut butter cups for their afternoon snack, which is 1 Powerfuel + 1 Smartcarb.
If we're just running the stats, boy, this looks like a good choice, doesn't it? A flex snack is between 160-240 calories, 1g fiber, and 5g protein. But I don't think anyone could justify that this fits on the Nutrisystem program. Would you have a quick answer if I asked you why, or is it just a gut reaction? It's not healthy, and the Nutrisystem meals (even the ones that look and taste like candy!) are healthy. They follow the glycemic index and don't spike your blood sugar the way this junk food would. Nutrisystem snacks are supposed to be mini meals that provide nutrients, healthy protein and carbohydrates.
Remember to decide if the item is even compliant with the program before you go on to check the calorie count! First see if they even fit the category you're trying to put them in before you check the stats. Nutrisystem isn't a calorie counting program, so you can't eat just anything and say it fits the calorie count. It needs to follow the nature of the program, too.
I think you'll find that your weight loss will speed up, and you will be more satisfied and less hungry if you ensure that the items you're using for your add ins are the right kinds of foods.
Keep in mind that the program wouldn't be as healthy if we were eating all processed foods. Adding our own fruits, vegetables, and dairy servings helps keep this diet balanced and nutritious. It's just important to figure out the right way to do your add ins so that you're following the program correctly and getting the most out of it!
So, if you're new, start by reading my Tips for Newbies page, and then let's start figuring out how to plan your add ins!
When you are trying to determine if a food is a Smartcarb or a Powerfuel, before we look at anything else, we have to see if it fits on the program. Nutrisystem is a program based on the glycemic index, so for something to qualify for a Smartcarb serving, it must FIRST be a low glycemic carb before you go on to see if the stats fit. Ultra processed foods with refined flour aren't going to be low glycemic. This is why they call them Smartcarbs- not every carbohydrate is smart!
They also actually need to BE a carbohydrate serving. Just because something has a gram of fiber doesn't mean it's a Smartcarb. Avocado, for example, is an extremely nutritious food, and it has fiber. So can we use it as a Smartcarb? Unfortunately not. It has nearly no carbohydrates. Avocado is a fat. Since Nutrisystem no longer has fat servings on the plan, the only way we can fit it into the plan is to use it as an extra. 35 calories' worth or 1/8 of a medium avocado is an extra. I've also seen some protein shakes that have a gram of fiber, but almost no carbohydrates. Remember before you check the stats to ask yourself, is this a serving of carbohydrates? If not, it's not a Smartcarb. If it is, then you have to determine if it's low glycemic. If not, then again, it's not a Smartcarb. Only if it is both, then do you go on to apply the test of whether it's 80-120 calories with a minimum of 1g of fiber.
Same with Powerfuel servings... if they are really high in fat, even if they fit the stats, they very likely don't fit in the way the program is intended. Follow the grocery guide- it will lead you in the right direction. There's a reason that things are listed in the categories they are in, even if they fit more than one. Your bread, for example, isn't a Powerfuel, even if it has protein. When considering if an item is a Powerfuel, first it needs to be a lean protein serving. If it's not, then it's not a Powerfuel even if it meets the calorie and protein requirements.
To understand the importance of these requirements, here's an example for you. I saw someone post the other day that they eat Reese's peanut butter cups for their afternoon snack, which is 1 Powerfuel + 1 Smartcarb.
Remember to decide if the item is even compliant with the program before you go on to check the calorie count! First see if they even fit the category you're trying to put them in before you check the stats. Nutrisystem isn't a calorie counting program, so you can't eat just anything and say it fits the calorie count. It needs to follow the nature of the program, too.
I think you'll find that your weight loss will speed up, and you will be more satisfied and less hungry if you ensure that the items you're using for your add ins are the right kinds of foods.
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