Cheese Cravings!

Well, I felt well enough to make myself a snack today instead of having an extra Nutrisystem snack. Since I've seen this question asked quite a lot lately (may have to add it to my FAQ!), yes, you can choose to have an additional Nutrisystem snack for any snack on your plan that counts as 1 Powerfuel + 1 SmartCarb. For most people, that is the afternoon snack. Although not all Nutrisystem snacks fit their flex guidelines, that's okay. The official guideline is that all NS snacks are to be counted as 1 PF + 1 SC so you are fine to do that when necessary, of course you'll just have to be sure to order additional snacks a la carte if you choose to do this. Helpful tip- some women order the men's program solely because men receive 2 Nutrisystem snacks per day and it's generally only an extra $30 a month on auto delivery, so a pretty good price for the snacks. If you'd like to compare the plans, I've posted more information.

Just remember if you do this, to input your correct plan into Numi so you get the right program to follow! With all the personalized plans lately, there has been some confusion as to what to eat when. The bottom line is, follow Numi. While I don't like to use the app to actually track, since many foods are classified incorrectly, it is absolutely the best way to see what you should be eating and when. Not to mention, of course, the freebies that you can earn for completing the challenges. Don't forget to add them to your auto-delivery so that you don't pay shipping for a free prize!

I digress! Back to my snack. I was absolutely craving goat cheese today, and fortunately I had some in the fridge. Remember to check the nutritional stats on yours, because goat cheese is quite low in protein and doesn't always count as a Powerfuel, depending on the brand. Remember that it must be 80-120 calories and minimum 5g protein (more protein is definitely better). This made a yummy, decadent treat.

Goat Cheese Bruschetta:

3 slices 35 calorie bread
1 oz goat cheese crumbles
1 tomato, sliced thinly
diced onion (optional)
Italian seasoning, to taste

Spray the bread with a little olive oil cooking spray, and top with the sliced tomatoes. Add the Italian spices and top with the goat cheese crumbles. Bake or air fry at 350 degrees for 6 minutes. Voila- a super quick snack that is full of flavour and makes a ton of food!

Count this as 1 Powerfuel, 1 SmartCarb, and 1 veggie.

What Makes A Carb Smart?

I know I've written a little about this before, but I think it's worth revisiting again.

We generally have a pretty good idea of what kinds of foods constitute carbohydrates, although they can be a little sneaky sometimes! The Nutrisystem Grocery Guide will give you some great ideas of items you can use for SmartCarb servings for when you are flexing or when an entrée instructs you to add a SmartCarb (like the Turkey Ham & Cheese Omelette, the Tuna Salad, and the BBQ Seasoned Chicken).

So how do we decide what can be used for a SmartCarb? Nutrisystem has given us a very simple test to use, where they state it must be 80-120 calories and at least 1g of fiber. Is that it? No!

Keep in mind that this plan is designed around the Glycemic Index. SmartCarbs are considered "smart" because they are low glycemic. Unfortunately, working out where things stand on the glycemic index can be complicated, which is why I believe Nutrisystem is giving out the current information. However, it states right in the Grocery Guide that SmartCarbs are low glycemic carbohydrate servings, which means it is our responsibility to determine what is appropriate. Then, once we decide that an item is in fact a low GI carb, then we apply the second test to make sure the food will fit as one of our add in portions.

If you don't check first to see that a food actually is a low glycemic carbohydrate, you can wind up making some large errors that will make the program less effective. As an example, try this:

Take 1/2 cup white rice, which is considered a high glycemic index food at a score of 89. Then add a couple of nonstarchy veggies to it, and calculate the nutritionals as a whole (or add a little unflavoured fiber powder). If you look at the serving as a whole, suddenly it fits the loose standard of a SmartCarb since it's between 80-120 calories and has 1g fiber. But is it in fact a smart choice?

Definitely not. High glycemic foods defeat the purpose of the program. They will cause blood sugar spikes which give you cravings, and you will feel less full and be more likely to give into those cravings. It's important to choose foods which are within the spirit of the program and not misinterpret the definitions to add in foods which don't belong on the plan.

Again, I don't think there is anything wrong with making a mindful decision to go off plan for a meal and then going right back on afterwards. Where I think problems lie is when people try to make a food fit into the program when it does not, because then they are likely eating is far more often than they should.

Likewise, when you're evaluating an item for a flex meal and looking at it as a Powerfuel/SmartCarb combination, often I have seen people asking if they can use items that really don't include SmartCarbs at all. For example, I've seen egg frittatas talked about. Because they have vegetables in them, they do have that required gram of fiber. But is there a low glycemic carbohydrate serving in there? No- it's a protein serving that happens to have some vegetables in it. While the rules for flex guidelines make it "easy" to figure out if something is on plan, don't forget to evaluate the food on its merits and make sure it actually has the components it is supposed to have, and that it fits on plan- don't just read the label.

So remember- when you're choosing a SmartCarb, make sure that it belongs on the program before you apply the calorie count/fiber test!

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) .

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! 

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.

Simple But Good

I have to admit that I didn't really think that the Nutrisystem stuffed chicken breasts were "worth" ordering. I like chicken, but I figured that I could probably make stuffed chicken myself as a flex meal. I decided to order one of each kind though, and so far I am glad that I did.

Broccoli & Cheese Stuffed Chicken Breast (Frozen Dinner):

I'm also a little surprised that these don't say to add a carb, since they are so low in carbs. It definitely does not seem nutritionally equivalent to, say, the pizza. I'm considering emailing Dietary Services and inquiring how an entrée that is so different affects weight loss. I know there's a pretty wide spread in terms of calories with the dinners, but most of them seem more balanced than this one.

On the other hand... OMG deliciousness! The chicken is tender and juicy, and the filling is so good. I would definitely eat this entrée again. It does not taste like diet food. I cooked it in the air fryer for 25 minutes and it was still moist and delicious.

I served it with parsnip fries (saved Smartcarb serving), and a delicious air fried Brussels sprout recipe that I found. Definitely tasty and would recommend!

Maple Balsamic Brussels Sprouts (Vegetable Ideas):

15 Brussels sprouts, ends cut off and split in half
2 tbsp. pure maple syrup
1 tbsp. balsamic vinegar

Put the sliced sprouts in a Tupperware container, add the syrup and vinegar, and shake until the sprouts are well covered. Air fry for 15 minutes, or until they are crispy and brown. They definitely don't taste bitter! The recipe makes 3 servings and counts as 1 vegetable and one extra.

The parsnip fries were easy, too, and a nice change from sweet potatoes.

Parsnip Fries (SmartCarb):

1 cup parsnip, cut into fry shapes
1 tsp olive oil
garlic, black pepper, salt substitute to taste

Toss the fries in a container and shake it up with the oil and seasonings. Air fry for 20 minutes or until they are nice and crispy. Recipe counts as one Smartcarb + 1 extra.

Presentation!

Ever notice how fast food restaurants just kinda glop food together and don't really care about how it looks (except in ads where it's perfect!) and fancy restaurants serve you less but make it look really beautiful? Well, it's because we value and appreciate presentation and will pay more and be more satisfied by it. The fast food restaurants are catering to a different desire and don't need to worry about that.

Not all the Nutrisystem food is visually appealing, but if you want to put a little work in, you can make beautiful food for yourself that will definitely make you feel like you are having a treat! I found these recipes on Tasty today, and with a few small modifications they can easily fit into Nutrisystem guidelines!

Veggie Spring Rolls with Peanut Sauce (Flex Snack or Powerfuel):

6 Thai rice paper wraps (~20 calories each)
1 cup mushrooms, sliced
2 medium carrots, sliced
1/2 cucumber, sliced
1 cup red cabbage, shredded
1/2 yellow bell pepper, sliced

Fill a shallow bowl with warm water. Dip a rice paper wrapper into the water and submerge completely. Remove and lay flat on a clean surface like a plate or cutting board. Add your desired combination of sliced veggies to the wrap, but don't overfill or it will be difficult to roll. Then fold over the bottom edge of the wrap to secure the veggies. Roll until the vegetables are all wrapped up and the top layer of the wrapper is adhering to the rest of the roll (see video if that helps!). Set the spring roll aside under a damp paper towel to keep it fresh while you finish rolling the rest of your spring rolls. Then chill them in the fridge while you make the sauce.

To make the sauce:

1/4 cup PB2
1 tsp sesame oil
1/2 tsp minced ginger
2 tbsp. rice wine vinegar
1 tbsp. soy sauce
2 tsp sugar free maple syrup
1 pinch red pepper flakes

Whisk until combined, and serve the chilled spring rolls with the sauce.

Honestly, the amount of oil that is called for in the Tasty recipe is way too much and just isn't necessary with all the other rich flavours in the ingredients. The sauce is delicious as listed here. The PB2 counts as your Powerfuel, the sesame oil is an extra, and the other ingredients in the sauce are free foods. The rice paper wraps are your SmartCarb. So count the entire recipe as veggies plus a PF, SC, and one extra. Talk about a super filling afternoon snack!

If you aren't a fan of the rice paper wraps, leave them out and just enjoy this delicious sauce as your PF along with the veggies, and save a SmartCarb for later. The sauce can be made in advance as the longer you let it sit, the more the flavours will blend.

Tasty also made a recipe for fruit spring rolls, but since fruit already is a SmartCarb, we have to be a little more creative with this one. So either you leave the spring roll wrappers out and just enjoy the dip with your fruit, or else use 3 wrappers and count it as 2 extras.

Strawberry Lemonade Fruit Dip (Flex Snack or Powerfuel):

1/2 cup plain Greek yogurt
1 sliced strawberry
1 sprig fresh mint leaves
1 tsp honey
1/2 tbsp. lemon juice
1 tsp lemon zest, divided

Blend the dip ingredients together, reserving 1/2 tsp lemon zest for garnish. Blend until smooth and chill. Sprinkle the remaining lemon zest on top.

If you're choosing to use spring roll wrappers, fill a shallow bowl with warm water. Dip a rice paper wrapper into the water and submerge completely. Remove and lay flat on a clean surface like a plate or cutting board. Add your desired combination of sliced fruit to the wrap, but don't overfill or it will be difficult to roll. Then fold over the bottom edge of the wrap to secure the fruit. Roll until the fruit is all wrapped up and the top layer of the wrapper is adhering to the rest of the roll (see video if that helps!). Set the spring roll aside under a damp paper towel to keep it fresh while you finish rolling the rest of your spring rolls. 

Use any combination of fruits that you like to make up a SmartCarb serving. It might help to use two servings' worth so you have have different fruits, and save the rest for the next day. The video recommends strawberries, mango, raspberries, and green apple.

Count the dip as your Powerfuel plus one extra for the honey. If you use three wrappers, that's two more extras which is a bit high so I wouldn't do that often- it maxes you out for the day. If you happen to have two SmartCarb servings, then why not- use 6 wrappers like in the veggie recipe above and count it as two SmartCarbs plus a Powerfuel plus one extra for the honey.

If you just want to dip your fruit, then make yourself one SmartCarb serving of various fruits and enjoy this as your Powerfuel and Smartcarb plus one extra, so it's a great and delicious afternoon snack even without the wrappers.

Lots of different choices to make this interesting addition fit into your plan! I love seeing creative food and definitely wanted to share these recipes.

Thoughts on SmartCarbs

I will write more about this later, but one of the major changes that I think Nutrisystem made is about how they are treating carbs on the program. I am definitely not a keto person- I don't think that carbs are the enemy, and while I see that a low carb diet works for some people's bodies, I don't believe that they are the next miracle diet. I think that our bodies all process food differently and respond differently, and because of that the "right" diet is going to vary from person to person. One of the reasons I like the Nutrisystem program in general is because it's balanced- everything in moderation.

However, in 2010 the program put a lot more stress on the glycemic index. Women with fewer than 100lbs to lose didn't even get extra carb servings in their day unless they had an entrée like the BBQ chicken or tuna salad where you're supposed to add one. While you got carbs in, the program told you it was specifically a fruit serving- not any carb of your choice. There are some carbs that are appallingly non nutritious that will still fit the SmartCarb rules all because they happen to fit the new requirements of 80-120 calories and at least 1g of fiber. I don't think foods like this are all that helpful with weight loss, even if they do technically fit the guidelines.

If you find your weight loss stalling, I'd have a look at what items you're using for SmartCarbs. Are they actually smart? I wouldn't cut them out completely, just reevaluate your choices. Nothing wrong with having a piece of fruit instead of a handful of crackers!

And on that note, here is a lovely SmartCarb recipe for you that will taste far more decadent than it is.

Strawberry Cinnamon Muffins (SmartCarb):

1 cup whole wheat flour
1 cup rolled oats
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp ground cinnamon
1/2 tsp salt
1 egg, beaten
1/2 cup FF milk
1/4 cup light olive oil
1/3 cup honey
1/2 pint chopped fresh strawberries

Preheat oven to 425 degrees. In a large bowl, mix together flour, oats, baking powder, baking soda, cinnamon, and salt. In a separate bowl mix together egg, milk, olive oil, and sugar. Add in strawberries to the wet bowl. Stir strawberry mixture into dry mixture until evenly moistened. Spoon into prepared muffin cups. Bake for 18-20 minutes or until a toothpick comes out cleanly.

Makes 12 servings.

Count this recipe as one SmartCarb serving and one extra. They are delicious!

Yum!

And down another two pounds this week! It's nice to feel like I'm right on track. It feels like the weight is coming off more quickly this time around, but I think I am just less impatient. I KNOW this plan works. It's going to happen. It's just a question of when.

My son loves to bake, and since yesterday was apparently Banana Bread Day, he wanted to bake me something sweet. We searched the internet but most of the recipes we found were just too high in calories. We decided to give one of the Leaf recipes a try, Blueberry Cheesecake Donuts,  although we modified it a little. I wasn't really interested in the glaze, we prefer coconut oil to butter, and we also made them a little smaller so now they qualify for a SmartCarb serving.

To be a SmartCarb, an item must have at least 1g of fiber and be 80-120 calories. These muffins are 107 calories each and have 1g fiber, so they are perfect and delicious!

Sorry, no photo- these weren't all that photogenic although they were really good!

So here is what we actually did:

Blueberry Coconut Muffins (Smartcarb):

1 cup flour
1 tsp baking powder
1/4 tsp baking soda
1 egg
3 tbsp. your favourite sugar substitute
1/4 cup skim milk
1/4 cup nonfat Greek yogurt
2 tbsp. coconut oil
1 tsp vanilla extract
1 cup frozen blueberries (unsweetened)

Mix it all together, bake at 350 degrees for 20 minutes, and it produces 9 servings.