So much diet advice makes weight loss sound easy. It's just calories in, calories out, right?
But we all know that it's not. Even when you are running a calorie deficit, the scale might not always move right away. Bodies aren't linear, so even if you know exactly how many calories you are burning and taking in (and devices like Fitbits aren't the most accurate!), you're not generally going to see that exact number reflected on the scale. Why?
There has been a significant amount of research done into the way that people's bodies metabolize the same foods differently. It's one of the reasons why there is no one weight loss plan or diet that will work for everyone. Some people need to do lower carb, or lower fat, or lower protein to have their bodies burn calories more efficiently. In addition, age and hormone levels can really change the way your body metabolizes food, as well as your basal metabolic rate.
One of the reasons that the Nutrisystem program is generally so successful without having to reduce or eliminate a food group, is that it's a low glycemic program. That means that the food you eat isn't creating blood sugar spikes, which is much healthier for your body. And it's why the program, while having a general goal for caloric intake, isn't really about the calories.
Sure, you could eat 1200 calories per day of Twinkies and probably lose weight, but you wouldn't be very healthy. Would you claim that the Twinkie diet was working for you? Not to mention that as soon as you started eating normal food again, you'd regain even at a lower calorie level because your body would be expecting those massive sugar spikes, not getting them, and hold onto what it gets instead of burning it.
I see so many people focused very intently on how many calories they are eating per day, and to some extent, that makes sense. We do want to stay within a range that is healthy for our individual bodies. But choosing to simply eat anything that is within our calorie range without considering the macronutrients and the glycemic value is not going to produce the same results long term. If you're only looking at calories, then you're not following the Nutrisystem program correctly.
So make sure you don't skip any of the add ins on your program. It's not okay to skip your SmartCarbs because you feel like you're eating enough fiber, or not to eat a snack because you think that lowering your calories further will produce more weight loss (hint: it won't). Likewise, don't add something to bring up your calories- if you have eaten all your portions and they fit into the program requirements, you're finished unless you want some more non starchy vegetables. It's okay to have caloric fluctuation. Some days you will be over the target on Numi, and some days you will be under. Both are okay- it evens out in the long run.
Follow your program, choose appropriate add ins when they are called for, and trust the program- it works!
Tuesday, June 18, 2019
Monday, June 10, 2019
Movie Nights
As I've posted before, I can't be the only one who likes late night snacks in front of the TV. And while this isn't necessarily a great habit- studies have shown that if you're not paying attention to your food then not only are you not enjoying it quite as much, but you're also likelier to eat more- if you are moderate with what you eat, I don't think there's anything too terrible about it.
So, this is what happens when you have three people on Nutrisystem who get together for a movie and want a delicious snack!
Garlic Parmesan Snack A Rounds, Sweet Jalapeno Chips, Bacon Ranch Chips (Dessert):
1 bag each of Nutrisystem Garlic Parmesan Snack A Rounds, Sweet Jalapeno Chips, & Bacon Ranch Chips
3 oz shredded low fat cheese with taco spices
diced onions, yellow pepper
Preheat your oven to 350 degrees. Arrange the Bacon Ranch Chips in the bottom layer on a baking tray. Top with onions, peppers, and about 1/4 of the cheese. Next, add the Sweet Jalapeno chips in a layer on top, and then repeat with veggies and another 1/4 of the cheese. Top with the Garlic Parmesan Snack a Rounds and put all the remaining veggies and cheese on top. Bake for about 8 minutes or until cheese is melted. Serve with salsa and FF sour cream of desired for an evening snack that doesn't taste like diet food!
Serves three portions, count as one Nutrisystem snack plus a Powerfuel (or else two Powerfuels and a Smartcarb).
The nice thing about having other people around you who are also doing the program is that you can mix things up a little bit like this, and have three different kinds of chips. The different flavours really made it awesome. Of course, if you're doing this on your own, feel free to make your nachos from just one bag of Nutrisystem chips and use one ounce of taco cheese for a single sized portion.
Quick, easy, and delicious!
Friday, June 7, 2019
Soup for Hungry Days
We all have days where we actually aren't feeling all that hungry- where it feels like a struggle to get everything in. On those days, it makes sense to choose food that is less bulky. Choose the smaller entrees, and maybe drink low sodium V8 rather than eat four servings of vegetables (4oz counts as one vegetable serving).
But, we probably all have days where we feel like we could eat everything in sight! On those days, it's helpful to bulk up your entrees as best you can so that you feel as satisfied as possible. The more full you feel, the less likely you are to grab something you shouldn't eat just because you're hungry, right?
I will eat salads sometimes, but I've always been more of a fan of cooked vegetables. They feel denser to me, and I just tend to prefer the flavour. Right now I'm on a zucchini kick, so when I woke up with my stomach rumbling, I went looking for options that would feel more satisfying. Lots of people make various unlimited soups, and while I tend not to be a fan of the mixed veggies in broth since I find it tends to be more bland, I do love the faux creamy soups!
This zucchini soup is easy to make and I don't think you'll be disappointed by the flavour of this soup, and since it's unlimited you can enjoy a second (or third!) bowl on a hungry day.
Cream of Zucchini Soup (Vegetable Ideas):
1 32oz carton of no sodium chicken broth (or vegetable broth if you want it to be vegetarian)
1 medium onion, diced
3 medium zucchini, chopped, skin on
2 cloves garlic
black pepper, basil, marjoram, garam masala spice (to taste)
This is the easiest recipe you'll ever follow- throw everything into a pot and simmer until the vegetables are cooked through, or about fifteen minutes on low medium. If you have an immersion blender, use it to blend until the soup is nice and creamy- if not, let the soup cool, then run it through a food processor until it's smooth, then warm it up again.
If desired, you can top with 1/2 tbsp. fat free sour cream or a sprinkle of Parmesan cheese as a free food (remember to keep it at ten calories or less!). Each cup of soup counts as 2 vegetable servings, but since it's all unlimited vegetables, feel free to eat more if you're hungry!
So while I was eating my soup, the question was what dinner entrée I'd like to have with it. I felt like having something different today, and while I was surfing Facebook a recipe for bruschetta popped up and that sounded absolutely delicious. Now of course, we don't want to use the French bread it called for, since that is definitely not low glycemic. But we've got many options available if you don't have a bread that would be good for flexing (since you need either a thick or dense bread so it doesn't get soggy from the tomatoes).
In the past, I've confirmed with Dietary Services at Nutrisystem that if you choose not to use their sauce and cheese with the Italian Herb Flatbread Pizza, that the sauce is approximately 20 calories and the cheese is approximately 70 calories. Since the crust is very dense, it is perfect for this recipe!
Italian Herb Bruschetta (Dinner):
1 Italian Herb Flatbread Pizza, crust only
1/2 clove garlic, mashed
1 oz low fat crumbly cheese (I used goat cheese, but feta works well too)
1/4 cup no sodium Italian canned tomatoes (or else dice 1 medium Roma tomato and season with fresh basil and black pepper)
This was the perfect accompaniment to my Cream of Zucchini soup! Preheat your oven to low broil. Mash the garlic into a paste, and brush it over the pizza crust. Top with the tomatoes and your cheese, and broil for 5 minutes or until the cheese is melted and browning.
This counts as a Nutrisystem dinner entrée (minus 20 calories for the sauce, but I think that is negligible) plus 1/2 veggie. If you want to use their cheese, you can- otherwise it doesn't change anything materially to substitute in 70 calories of your own cheese, and I think this recipe in particular would be enhanced with a better flavour of cheese.
With the soup, it made a filling and delicious dinner!
But, we probably all have days where we feel like we could eat everything in sight! On those days, it's helpful to bulk up your entrees as best you can so that you feel as satisfied as possible. The more full you feel, the less likely you are to grab something you shouldn't eat just because you're hungry, right?
I will eat salads sometimes, but I've always been more of a fan of cooked vegetables. They feel denser to me, and I just tend to prefer the flavour. Right now I'm on a zucchini kick, so when I woke up with my stomach rumbling, I went looking for options that would feel more satisfying. Lots of people make various unlimited soups, and while I tend not to be a fan of the mixed veggies in broth since I find it tends to be more bland, I do love the faux creamy soups!
This zucchini soup is easy to make and I don't think you'll be disappointed by the flavour of this soup, and since it's unlimited you can enjoy a second (or third!) bowl on a hungry day.
Cream of Zucchini Soup (Vegetable Ideas):
1 32oz carton of no sodium chicken broth (or vegetable broth if you want it to be vegetarian)
1 medium onion, diced
3 medium zucchini, chopped, skin on
2 cloves garlic
black pepper, basil, marjoram, garam masala spice (to taste)
This is the easiest recipe you'll ever follow- throw everything into a pot and simmer until the vegetables are cooked through, or about fifteen minutes on low medium. If you have an immersion blender, use it to blend until the soup is nice and creamy- if not, let the soup cool, then run it through a food processor until it's smooth, then warm it up again.
If desired, you can top with 1/2 tbsp. fat free sour cream or a sprinkle of Parmesan cheese as a free food (remember to keep it at ten calories or less!). Each cup of soup counts as 2 vegetable servings, but since it's all unlimited vegetables, feel free to eat more if you're hungry!
So while I was eating my soup, the question was what dinner entrée I'd like to have with it. I felt like having something different today, and while I was surfing Facebook a recipe for bruschetta popped up and that sounded absolutely delicious. Now of course, we don't want to use the French bread it called for, since that is definitely not low glycemic. But we've got many options available if you don't have a bread that would be good for flexing (since you need either a thick or dense bread so it doesn't get soggy from the tomatoes).
In the past, I've confirmed with Dietary Services at Nutrisystem that if you choose not to use their sauce and cheese with the Italian Herb Flatbread Pizza, that the sauce is approximately 20 calories and the cheese is approximately 70 calories. Since the crust is very dense, it is perfect for this recipe!
Italian Herb Bruschetta (Dinner):
1 Italian Herb Flatbread Pizza, crust only
1/2 clove garlic, mashed
1 oz low fat crumbly cheese (I used goat cheese, but feta works well too)
1/4 cup no sodium Italian canned tomatoes (or else dice 1 medium Roma tomato and season with fresh basil and black pepper)
This was the perfect accompaniment to my Cream of Zucchini soup! Preheat your oven to low broil. Mash the garlic into a paste, and brush it over the pizza crust. Top with the tomatoes and your cheese, and broil for 5 minutes or until the cheese is melted and browning.
This counts as a Nutrisystem dinner entrée (minus 20 calories for the sauce, but I think that is negligible) plus 1/2 veggie. If you want to use their cheese, you can- otherwise it doesn't change anything materially to substitute in 70 calories of your own cheese, and I think this recipe in particular would be enhanced with a better flavour of cheese.
With the soup, it made a filling and delicious dinner!
Wednesday, June 5, 2019
Ode to the Mushroom
As I've mentioned before, it's so easy to get stuck in ruts with your food and eat the same thing over and over. Not only is that not great for your body, as it will get used to the same food items and not benefit from calorie variation, but it's really easy to get bored and want to binge. One of the reasons I started Stomach Rumblings was not only to track my own progress, but also to come up with interesting and creative recipes that will spice up the Nutrisystem program and make it easier to want to stay on track.
While I know it's easy to just grab the same Powerfuels day after day, it's also fun to change it up a little. This recipe tastes decadent and looks like a yummy date night appetizer. Since it qualifies as a Powerfuel, you can fit it into the program any way you like- have it with your favourite Smartcarb for an afternoon snack or lunch, have two servings with a Smartcarb for a flex dinner, or even just have them with your breakfast as your morning Powerfuel.
I love mushrooms in general- they are rich, flavourful, and delicious. There are so many different kinds that can be prepared different ways! Not only do they make a good choice to add to many of the entrees as a vegetable serving but mushrooms can become a blank canvas for filling with whatever you enjoy as a Powerfuel. Don't forget to check out my recipes for Lobster Stuffed Mushrooms, Portobella Mushroom Pizzas, and my BBQ Chicken Snack Pizzas.
Bruschetta Stuffed Mushrooms (Powerfuel):
16 white stuffer mushrooms or large button mushrooms
8 triangles of light Herb & Garlic Laughing Cow cheese
1 cup shredded low fat mozzarella cheese
1/2 cup Aylmer Accents garlic & olive oil canned tomatoes (or any spiced tomatoes at ~35 calories per half cup)
parsley to garnish
(if you prefer fresh tomatoes, use 3 medium tomatoes, diced and drained, and toss them with 2 cloves mashed garlic, 1 tsp basil, 1/2 tsp thyme, 1/2 tsp oregano)
Preheat your oven to 350 degrees. Remove the mushroom stems and place them on a baking tray that you've lightly sprayed with cooking spray. In a bowl, mix together the Laughing Cow and mozzarella, and stir until well blended. Drain the tomatoes well, and add them to the mixture- stir only to combine (do not overstir or the mixture will get mushy). Fill the mushrooms, and bake for 18-20 minutes or until the cheese is melted and mushrooms are lightly browned. Garnish with parsley and serve immediately.
A serving of four Bruschetta Stuffed Mushrooms is 104 calories, 9g of fat, 5g of carbohydrates, 1.5g fiber, and 11.5g of protein, so it's a perfect choice when you are looking for a Powerfuel idea!
While I know it's easy to just grab the same Powerfuels day after day, it's also fun to change it up a little. This recipe tastes decadent and looks like a yummy date night appetizer. Since it qualifies as a Powerfuel, you can fit it into the program any way you like- have it with your favourite Smartcarb for an afternoon snack or lunch, have two servings with a Smartcarb for a flex dinner, or even just have them with your breakfast as your morning Powerfuel.
I love mushrooms in general- they are rich, flavourful, and delicious. There are so many different kinds that can be prepared different ways! Not only do they make a good choice to add to many of the entrees as a vegetable serving but mushrooms can become a blank canvas for filling with whatever you enjoy as a Powerfuel. Don't forget to check out my recipes for Lobster Stuffed Mushrooms, Portobella Mushroom Pizzas, and my BBQ Chicken Snack Pizzas.
Bruschetta Stuffed Mushrooms (Powerfuel):
16 white stuffer mushrooms or large button mushrooms
8 triangles of light Herb & Garlic Laughing Cow cheese
1 cup shredded low fat mozzarella cheese
1/2 cup Aylmer Accents garlic & olive oil canned tomatoes (or any spiced tomatoes at ~35 calories per half cup)
parsley to garnish
(if you prefer fresh tomatoes, use 3 medium tomatoes, diced and drained, and toss them with 2 cloves mashed garlic, 1 tsp basil, 1/2 tsp thyme, 1/2 tsp oregano)
Preheat your oven to 350 degrees. Remove the mushroom stems and place them on a baking tray that you've lightly sprayed with cooking spray. In a bowl, mix together the Laughing Cow and mozzarella, and stir until well blended. Drain the tomatoes well, and add them to the mixture- stir only to combine (do not overstir or the mixture will get mushy). Fill the mushrooms, and bake for 18-20 minutes or until the cheese is melted and mushrooms are lightly browned. Garnish with parsley and serve immediately.
A serving of four Bruschetta Stuffed Mushrooms is 104 calories, 9g of fat, 5g of carbohydrates, 1.5g fiber, and 11.5g of protein, so it's a perfect choice when you are looking for a Powerfuel idea!
Sunday, May 19, 2019
My Pantry Staples
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?
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?
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!
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