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.

Think Outside the Box (Or Cup!)

Welcome to all the 2020 newbies! I know there is always an influx of new members in January as we make our New Year's resolutions. How have your first few weeks been going? Don't forget to check out my Tips for Newbies page to get some suggestions on how best to make the program work for you.

Here's a good tip to remember, whether you're brand new or a Nutrisystem veteran- creativity keeps it interesting. If you eat the same old same old, it's so easy to get bored and start making up excuses not to eat something. Or maybe an entrée just doesn't look good to you- find a way to make it different!

I remember the first time I saw the Cheddar Broccoli Rice, and I remember thinking that rice is a side dish, not a lunch! Similarly with entrees like the Loaded Potato, where they really just don't feel emotionally satisfying, even if the food tastes good.

So I thought about that concept- what would I be eating if I had rice on the side? Well, I love fish, but you could also have just about any lean protein that you like. So when I have this lunch entrée, I make it the side dish to go along with my favourite Powerfuel serving, and now instead of feeling frustrated, it suddenly seems like a filling "normal" lunch.

Now, some of you may be thinking, well, I don't get a Powerfuel with lunch? Some plans do, and that solves that problem. For the ones who don't, it is okay to occasionally save a Powerfuel from elsewhere in your day to do this. Maybe you missed your morning snack, or you didn't eat your breakfast Powerfuel. Or if you want, you can add a Powerfuel to lunch simply by "switching" your lunch and dinner. A lunch entrée is 1 Powerfuel + 1 SmartCarb, and a dinner entrée is 2 Powerfuels + 1 SmartCarb, so eating your lunch entrée and adding a Powerful counts as dinner. Just be sure to even that out by either flexing your dinner with only 1 Powerfuel instead of 2, or else eating another lunch entrée at dinnertime.

Remember that 1 Powerfuel is 80-120 calories and at least 5g of protein, so ensure that your protein choice fits into that range. I chose to have 4oz of cod as my Powerfuel with lunch. Seafood is a great option because it's very low fat and loaded with protein. My cod has 119 calories and a whopping 27 grams of protein, so that's a lunch that will keep me full and satisfied!

So don't forget to be creative with your meals- while it's very convenient to have everything premade for us, that doesn't mean that you can't customize the food to your liking and make it easier to succeed with your weight loss goals!

Cheddar Broccoli Rice (Lunch):

Don't forget to check out the Tags on the right side of my blog, where you can click on any Nutrisystem entrée and read all the different ways I have used it in the past. There are lots of creative ideas in there to keep your meals interesting!

Protein

Protein is one of the major macronutrients, and it's so helpful in keeping yourself full. It's really important to choose high protein foods for your Powerfuels because they will not only make you feel satisfied but give your body what it needs. If you need some ideas for Powerfuels, check out my Pantry Guide.

In the meantime, Nutrisystem has been releasing more new items that are great for protein consumption.

Nutricrush Shakes (Powerfuel):

While I'm not a big fan of protein shakes in general, because I prefer eating my calories than drinking them, these shakes can definitely be a useful tool in curbing hunger. My mother really likes them, particularly the chocolate. She's had Vega protein shakes in the past, and finds these particles are much smaller, so they blend more easily. She likes mixing the chocolate shake with her morning coffee so it tastes like a mocha, and adding just a little bit of cinnamon. You can also blend them with ice (or make your coffee into ice cubes!) and add mint for a chocolate mint "milkshake". The vanilla shake can blend with coffee for a latte, but I think it mixes better with chai tea, personally. You can also use one of your extras for 35 calories' of fruit and make a milkshake! I've seen "black forest" milkshakes with some cherries blended in, or use a little pineapple for a pina colada.

Looking to buy some cheaply to try? The Nutrisystem ones are expensive, but my family prefers them over other varieties we have tried in the stores. There are often cans of shakes for sale in the Facebook Nutrisystem Food Resale Group for less than retail price!

What are your favourite ways to use the shakes?


Salted Caramel Protein Puffs (Snack):

Salted caramel seems to be one of the new crazes lately. I have to admit, I'm not a fan of even the highest quality salted caramel foods because I don't enjoy mixing the sweet and salty tastes- it's just not to my palate. I'm not surprised that these were not among my favourite snacks.

On the plus side, they are absolutely loaded with protein- one of the highest protein snacks that Nutrisystem offers. And as you can see, you get a huge serving. That's a cereal bowl and it's quite full of those little puffs. If you occasionally want to sit and snack with a large portion, these will work. They are very sweet though and the texture isn't all that appealing- but they are definitely a snack that will take up some time to eat.


Nacho Puffs (Snack):

These seem to be the same texture as the Salted Caramel Protein Puffs, but I like the flavour much better. I have to admit that the Cheese Puffs still win hands down flavourwise (even after the reformulation), but the sheer quantity of these Nacho Puffs plus the more than doubled protein gives them the win for me. I've been having these as my afternoon snack nearly every day because they are just so filling and they take such a long time to eat! I would definitely recommend these (but don't order too many, I'd hate to see them go low inventory!).

Creative Powerfuels

While food's primary purpose is for sustenance, it's no secret that many of us eat with our eyes and enjoy food as a pleasure and not just fuel. The more creative recipes you can come up with, the less likely you are to want to go off plan!

Are you getting bored with cheese sticks and hard boiled eggs for your morning Powerfuel? Try this creative idea- filling, delicious, simple, and it feels gourmet!


Hasselbeck Caprese Salad (Powerfuel):

2 fresh Roma tomatoes, whole
1 oz fresh mozzarella cheese
6 fresh basil leaves
1 tbsp balsamic vinegar

Wash your tomatoes thoroughly, and slice the top end off where the stem was. Slice your mozzarella cheese into 6 thin slices. Tear each basil leaf in half.

Turn your tomato sideways, and make three cuts evenly spaced through the tomato but do not cut all the way through! Repeat with the second tomato. In each of the little "pockets", place a slice of cheese and a basil leaf. Drizzle 1/2 tbsp balsamic vinegar over each tomato, and enjoy!

This recipe counts as 1 Powerfuel, 1 vegetable, and 1 extra.

Try some variations! Do you prefer your tomatoes cooked? Bake it at 350 degrees for 10 minutes and enjoy the cheese all gooey and melted. Are you a BLT fan? Take a combination of turkey bacon and cheddar cheese to equal 1 Powerfuel (80-120 calories combined and minimum 5g protein) and stuff your tomatoes with that! How about using ham & Swiss cheese to make a tomato melt?

What is your favourite variation?

Egg Week!

I really love foods that are not only low glycemic, but also versatile. Part of staying on track is keeping your meals interesting so that you don't get bored, so when you have great choices that can be made so many different ways, you have many more options!

I've already written recently about mushrooms, and there are lots of vegetables that work in that way, but today's post is devoted to the humble egg. Eggs are a nutritional powerhouse, with only 70 calories and 5g of protein in one large egg. If you buy medium eggs, you can have two and count them as one Powerfuel! I always keep eggs in my fridge staples because they're so useful.

So this week at Stomach Rumblings, we're going to focus on easy and delicious recipes involving eggs. What are some of your favourites?

Today's recipe is perfect for your morning snack. It's light and cool in this hot summer weather, and has plenty of protein to kick those hunger pangs!

Layered Egg Salad (Powerfuel, Flex Meals):

1 cup shredded lettuce mix
1/3 cup sweet bell pepper, diced
1/3 cup mushrooms, thinly sliced
1/3 cup celery, thinly sliced
1/3 cup red onion, diced
2 tbsp. fat free mayonnaise (up to 35 calories' total)
1 large hard boiled egg, peeled and chopped, sprinkled with black pepper
1/4 cup fat free shredded cheese
1 tbsp. bacon bits (optional)
1 tsp Ranch seasoning (optional)

If you like the look of layered salads, grab yourself a clean mason jar. Otherwise, a glass bowl will work just fine. Place half the lettuce in the bottom of the jar or bowl, and add a layer each of half of the bell pepper, mushrooms, onion, and celery. Spread 1 tbsp. mayonnaise over the vegetables. If desired, sprinkle 1/2 tsp Ranch seasoning over the mayonnaise. Add half of the egg, cheese, and bacon bits if you're using them, then repeat the vegetables, mayonnaise, and the rest of the egg and cheese. For best results, chill for 24 hours.

A traditionalist will choose iceberg lettuce for this recipe, but I admit to being partial to spring mix myself. I also prefer cremini mushrooms, but you can use just about any kind you like. While it's still cold vegetables, I find this to be a more interesting take on the basic salad and of course we've got lots of protein.

Count this as 1 Powerfuel (70 calorie egg, 45 calories shredded cheese), 2 servings of vegetables, and 1 Extra (the mayonnaise). If you use bacon bits, that's an additional extra. The Ranch dry seasoning is a free food.

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!

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!

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?

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.

Bagel Twists

Well, the scale has been good to me lately- it's been so positive to watch the pounds melt away. I am so close to my 40lb reward band! I can't wait to earn it. How are you all doing?

I've tried several new entrees lately and want to share reviews with you all, but today I thought I'd focus on just one very versatile entrée- the Honey Wheat bagel. As I've said before, this isn't an entrée I think I would order in my auto delivery because I can get low calorie bagels at the grocery store, but since I won this free in a reward pack from the NuMi app, I was looking forward to trying it.

Bagels really are a blank canvas and so versatile, so these ideas could definitely be used as a flex meal instead. Feel like something sweet? Toast it and add a little sugarfree jam as a free food or an extra depending on stats. Something rich and filling? Use your breakfast PF to add 1 tbsp. of peanut butter or a whole 1/4 cup of PB2! Since breakfast is a Nutrisystem entrée plus a Powerfuel, there are so many options here to personalize breakfast just the way you like.

Honey Wheat Bagel (Breakfast):

This morning's breakfast was so decadent and delicious! 1 tbsp. of FF herb & garlic cream cheese plus 3oz smoked salmon for my morning PF, topped with red onions and capers. High protein and filling- definitely not diet food. You can see it was so yummy there's even a bite missing already!

I really do like filling breakfasts, and I often prefer to make them savory when I flex since I enjoy Nutrisystem's sweet entrees so much. So for the next one, I borrowed my morning snack PF as well to have breakfast + 2 PFs- worth it!

1 Nutrisystem Honey Wheat Bagel, lightly toasted
1 egg, scrambled with finely chopped onions, red peppers, and baby bella mushrooms
1 slice low fat cheddar cheese
2 slices Ready Crisp bacon (sometimes I prefer ham instead but good either way!)

Those three additions total 180 calories, so perfect for 2 PFs. You can even fry your egg in 1 tsp butter if you want to use an extra! And it will be so filling I doubt you'll even miss that morning snack PF.

Need some more ideas for your bagel? How about an avocado bagel? Spread 1 PF worth of feta cheese on the toasted bagel and top with 1/8 avocado for NS entrée plus PF plus an extra. Or make a grilled cheese bagel with 1 tsp butter and 1oz cheddar cheese which also counts as entrée + PF + extra.

How about a pizza bagel? Top with 2 tbsp. pizza sauce, turkey pepperoni, and mozzarella cheese plus your favourite veggie toppings. Counts as one NS entrée, 1 extra for the pizza sauce, and if you split your PF between pepperoni and cheese then just one PF. Also remember that breakfast, lunch, and afternoon snack are all 1 PF + 1 SC, so if you're not into pizza for breakfast (although who isn't?), you can eat this elsewhere in your day and be just fine! In that vein, it might also make a tasty deli sandwich if you use deli meat for your PF.

So many possibilities! What's your favourite way to eat the Honey Wheat Bagel?

Seafood

One of my favourite proteins is seafood. It's lean, low calorie and fat, and just packed with protein. Plus, it's delicious and versatile and can be prepared so many ways. I've seen other people wonder why Nutrisystem doesn't have more seafood meals (other than the tuna salad, and tuna is the one seafood that I won't eat!). I'm assuming it's probably because of cost and logistics. You couldn't really do much in the shelf stable items and even for the frozen meals, seafood is pretty expensive and would probably be more difficult to make margin on.

However, seafood is so easy to flex and make a delicious meal. As I've mentioned before, when I'm having one of the shelf stable lunches like the Broccoli & Cheddar Rice that feels more like a side dish, I like to put a piece of grilled salmon or the like on the side as a Powerfuel so it feels more like a "regular" meal.

While sometimes it's nice to make a meal that's quick and easy... sometimes it's nice to make a meal that's quick and easy, but also feels "fancy" and decadent. I think this flex dinner from Goodfood qualifies on both points. It's also low carb and dairy free!

Basque Style Bouillabaisse (Flex Dinner):

8 oz cod (or any other flaky white fish)
8 oz shrimp, peeled and deveined
1/4 cup diced onions
1/2 cup diced carrots
1/2 cup diced celery
2 cups baby spinach leaves
2 8oz cans of low sodium crushed tomatoes
2 tbsp. tomato paste
spice blend, to taste (pepper, garlic, salt substitute, red pepper, powdered vinegar, paprika, turmeric, and Cayenne)

In a medium pot, pour a little of the tomato juice (just enough to cover the bottom of the pan, and heat on medium high. Add the vegetables. Season with the spice blend to taste. Cook, stirring frequently. Add the tomato paste and cook for 1 to 2 minutes until the vegetables are fragrant. Add the crushed tomatoes and 2 cups of water to the vegetable mix. Place the raw fish fillets and shrimp into the bouillabaisse. Bring to a boil, then reduce to simmer and cook for 6 to 8 minutes or until fish is opaque and cooked through. Add the spinach and cook, stirring frequently, for 1 to 2 minutes.

Divide the fish and bouillabaisse between two bowls. Enjoy with your favourite SmartCarb serving (or since this is so filling, use it elsewhere in your day if you prefer!).

This soup counts as 2 Powerfuel servings plus vegetables (all are unlimited veggies). So if you add in your Smartcarb, call this a flex dinner and vegetables. Or reduce the amount of shrimp and fish, and you could have this as a lunch! Lots of flexibility.

It was quick, easy, and delicious!

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.

New Food Reviews!

I've been finding myself eating mostly frozen food lately since I was so excited to get it and try it all! My freezer space is a bit tight since I wasn't expecting some of the boxes to be so large, so I'm trying to eat these first. I have some new shelf stable items I want to try soon too!

I've also been trying to walk more. I got a Fitbit in January since my old sleep tracker broke, and I wanted something compatible with the food tracking app I prefer to use, Lose It. While I use NuMi to participate in the challenges, I don't find it to be all that user friendly for finding the add ins and prefer the interface on Lose It. Because I'm disabled, I can't exercise the way I used to. I miss the Jillian Michaels 30 Day Shred! It was killer but did it ever work. Although I am slow, I have been trying to walk for 30 minutes each day. So far this week it's been four days. My husband has been coming with me, so we get that extra little bit of quality time together, too. All told, things have been going pretty well lately.

Here are my latest food reviews!

Cranberry Orange Muffin (Frozen Breakfast):

I've really missed the old shelf stable cranberry orange pastry. It was delicious! I think this muffin is maybe half the size, too, but it has that old familiar taste I remember. While I think I liked the cinnamon roll and the cherry cheese roll better in terms of not tasting like diet food (one can hardly look at a muffin that size and not think diet!), the flavour was good and I enjoyed it once it was heated in the microwave. I would order it again, but I don't think it will be my favourite breakfast.


Four Cheese Melt (Frozen Lunch):

I'm finding it difficult to take good photos of the melts. I have tried twice now to cut them in half so I can photograph the contents, but they get pretty messy and definitely not photogenic. I think I used to heat them in the microwave when I had the frozen food ten years ago, but now that I'm putting them in the air fryer they come out nice and crispy, so the crust doesn't cut well. They do taste great, though! I enjoyed this lunch- it was cheesy and delicious.

I know lots of people enjoy salad, but I tend to get bored of it pretty easily. You may have seen if you scroll back through my Vegetable Ideas tag that I've had several Salad Free weeks, where each day I post a different way to get in those veggies other than eating a salad. Today's idea, that I had along with my melt, was a medium cucumber cut into slices and then topped with three triangles of Laughing Cow Herb & Garlic cheese. Count it as a serving of veggies plus a Powerfuel. Delicious and decadent tasting- and definitely not boring!

Lemon Zest Cake (Frozen Dessert):

This dessert had a lot of rave reviews to live up to! The package said to thaw out of the wrapper to keep the icing intact. I opened my package right out of the freezer and didn't see much icing except that curl at the bottom anyway, so I was a little disappointed. But the portion wasn't ridiculously small and it smelled good, so I warmed it up in the microwave (I prefer my desserts warm).

It was amazing! Very light and sweet and lemony. I admit that I am partial to citrusy flavours so I was expecting to like this, but it would definitely be very high on my reorder list.

Variety is the Spice of Life

I've really been enjoying the frozen entrees! It's been a long time since I had them and it's been nice to switch it up a bit. I also find that the shelf stable items definitely require more "doctoring", whereas I can pretty much just heat and eat the frozen food with maybe just a little bit of spices and some vegetables.

I wouldn't give up the shelf stable food, though. I love that I can be so creative with them and make a boring dish into something awesome. It's fun. Kinda like cooking but you know that you're already dealing with a healthy calorie count and macros, plus it saves time!

Here's what I've been eating lately:

Cherry Cheese Roll (Frozen Breakfast):

OMG... well, this one definitely lives up to the hype! It does NOT taste like diet food. While I wish there were maybe some actual cherries in there instead of just the cherry taste (I'm considering adding a little sugarfree cherry pie filling to the plate next time, which would count as an extra), it was absolutely amazing. I could see myself ordering these even after I finish with the Nutrisystem program. When the a la carte sale is 50% off, these entrees are quite reasonably priced, especially if you get free shipping and also get the deal by purchasing Costco gift cards for Nutrisystem. Right now they are on sale, $55 gets you a $100 gift card. So that's another 45% savings on top of it!

Macaroni & Cheese (Frozen Dinner):

I used to love the dinner shelf stable orange macaroni and cheese. It tasted just like the Kraft dinner cups. It's a shame it's been discontinued but I guess I see the point that now there is a lunch macaroni, even if it's white cheese, and the frozen dinner ones, that there's saturation in the macaroni market!

I do like that there's lots of sauce, so when I poured it over my broccoli there was enough to go around. I did find the sauce a bit bland, and I think next time I'll add black pepper and garlic and maybe a little hot sauce to give it a bit of a kick.

One of my favourite meals used to be ham with a side of cheese scalloped potatoes, and this was definitely a reasonable substitute for that. I saved a PF from my afternoon snack to add a slice of ham to my dinner. Fortunately, hams are nice lean proteins that are low in fat, so you can have a reasonably sized serving for your 80-120 calories! I had 4oz with my dinner and it was delicious with a little honey mustard squirted on top (extra).

Date Night Flex Meals Continued

With the new Nutrisystem program only giving 20 of each meal per month now, they expect customers to start flexing much earlier than they did when I first started the program. Back in 2010-2011, you received 28 of each item which meant you didn't have to flex at all until you wanted to, since auto-delivery comes every four weeks (not once a month).

You can still choose not to flex, it just means ordering extra food a la carte or moving up your auto-delivery date so that you don't run out of food. Honestly, I wouldn't have wanted to flex at the beginning of the program, before I really got a handle on how it was working and seeing the results. Plus, the whole idea to me of ordering Nutrisystem was to make weight loss convenient with as little thought as possible.

Although the program daily meal plans have changed since I started nearly a decade ago, the basic premise is still the same. I love the foods for convenience but I especially do a lot of dinner flexing because I like to eat with my family. Fortunately my son generally likes to eat healthy, so we can find delicious, low calorie meals the whole family can enjoy. It's nice to know that I'm giving him some good habits so that hopefully he will not be in the same place I am when he's an adult!

While this meal might not satisfy your kids, I suspect your spouse will love it whether or not they also are following the Nutrisystem program!

Pan-Roasted Chicken with Shiitake Mushrooms (Flex Meal):

2 x 4oz chicken breasts
3 tbsp. low calorie Kraft Asian Sesame salad dressing
2 cups Shiitake mushrooms, quartered
2 cloves garlic, minced
1/2 cup low sodium chicken broth
1 tbsp. low sodium soy sauce

Heat 1 tbsp. dressing on medium heat in a frying pan. Add chicken and turn to coat both sides evenly with dressing. Cook 3-4 min on each side or until it's evenly browned (chicken will NOT be done). Transfer chicken to a plate and keep warm.

Add 1 tbsp. dressing to the pan along with the mushrooms, and cook until they are golden brown. Add the garlic for the last minute and cook until fragrant. Add remaining dressing, broth, and soy sauce and heat on medium to allow the sauce to reduce. When it's thickened, return the chicken to the pan and cook until heated all the way through. Makes two servings.

Serve on top of your favourite SmartCarb! I had mine with 1/2 cup cooked Jasmine rice.

This counts as two Powerfuel servings, 2 veggie servings, and an extra for the sauce. Adding in your Smartcarb serving makes this a delicious flex dinner (or lunch + powerfuel).

Also consider that since there is no carb right in the entrée, you can use 1/2 chicken breast as a very filling Powerfuel serving (+ 1 veg + 1 extra) in your regular day. This dish is low calorie, delicious, and super versatile!

Satisfying Salads

Well, this is the wisdom of Homer Simpson- what do YOU think?

Nutrisystem's new monthly auto-deliveries only include 20 entrees, which basically means you have to flex two days a week. Personally, while I think this option should be available as a plan, I think that for people starting out it can be a bit overwhelming when I suspect one of the main reasons for choosing this program is convenience and not having to think about food. All a person can do at this point if they don't want to flex is to fill in the gaps with a la carte orders, or else request their auto delivery to arrive sooner.

Because there's such an emphasis on flexing now, I'm going to try and post more flex recipes here, to make it easy to figure out what to eat on those days when you don't have a Nutrisystem entrée available. I'm going to write out some posts to make it easy to stay on plan and track your meals.

But first, I wanted to share this delicious dinner salad with you! My local grocery store makes some amazing salads in their prepared food section and they were always so good, but so high calorie. So I set out to see if I could make a NS suitable substitute and I did!

That delicious salad at the grocery store had lettuce, cherry tomatoes, red onion, grilled chicken, bacon, shredded cheddar cheese, and a hard boiled egg topped with creamy Ranch dressing. Guess what? The one in the picture is not the one from the store!

A NS flex dinner for women includes one SmartCarb and two PowerFuels (men get three PowerFuels). And don't forget those veggie servings- load up on the unlimited ones!

A PowerFuel is 80-100 calories with at least 5g of protein. So let's see what we can do with that, shall we?

Chicken BLT Salad (flex meals):

4 cups of your favourite unlimited salad mix
1/2 red bell pepper, diced
1/2 cucumber, diced
1/4 cup red onion, diced
3 baby bella mushrooms, chopped
1/2 tomato, diced (or cherry tomatoes if you prefer)

1 hard boiled egg
1/2 fat free string cheese, chopped small (or 30 calories of shredded cheese)

1 slice turkey bacon (I used Butterball low sodium turkey bacon, 35 calories per slice)
2 oz grilled chicken

Throw it all together in a bowl and top with 2 tbsp. Skinny Girl creamy Ranch dressing. It's delicious, and even frees up a SmartCarb serving for elsewhere in your day, if you prefer. Or if you really want to go all out for decadence, get some baked tortilla chips that fit the SmartCarb requirements (80-120 calories and at least 1g of fiber) and crunch them up and toss them in the salad, too.

Don't forget, men get an additional PowerFuel if using this for dinner (or you can eat it as is for lunch), so if you're a guy feel free to add extra chicken, bacon, or cheese to meet the PowerFuel requirements.

The Skinny Girl dressing counts as one of your extras, but is definitely worth it.

So, did I make friends with my salad today?

Sorry!

I haven't been around much this week. I went to visit my family in another city for a few days since my husband's out of town, and I don't get too much time to cook while I'm there! Then I've just been tired lately so I haven't felt much like writing.

I will tell you that I am looking forward to weighing in this week for our Spring Into Summer Challenge! You can still join us- the first weigh in is Sunday May 29!

I have a great snack idea to share with you- enjoy!


BBQ Chicken Snack Pizzas:



2 large portabello mushrooms, stems removed
1 tbsp reduced calorie BBQ sauce
1/2 oz shredded mozzerella
1 1/2 oz chopped cooked chicken
your favourite veggies (I like tomatoes and onions)

Top the mushrooms with the sauce, chicken, veggies, and cheese, and bake in the oven until they are melted and browning on top. Yum!

These are a great afternoon snack. They count as 1 Powerfuel, 1 vegetable, and 1 extra. Delicious and filling! You can also premake these and just reheat them in the microwave if you want a nice treat on a work day :)

Who else isn't a veggie lover?

Come on now, raise your hands! I can't be the only one. For me, salad is the thing I usually don't enjoy. Salad is diet food, right? Who wants to eat diet food? Every once in a while, a nice salad will hit the spot but it's definitely not something I want to eat every day. It can get frustrating when I read on the Nutrisystem boards and everyone just says, Oh, have a salad. Well, what if you don't WANT salad?

There are other ways to eat vegetables that taste surprisingly good- I promise! I'm going to try and devote some time over the next few weeks to sharing my favourite ways to prepare vegetables that are so yummy, you will actually want to eat them!


Flex Meals (Dinner):

Turkey Florentine Meatballs with Spaghetti:


I used to make these meatballs all the time, and the recipe only required a slight modification to make it an NS-friendly dinner swap.

4oz lean ground turkey
1 tbsp breadcrumbs
1 tbsp Egg Beaters
chopped green onion and spinach
mashed garlic
Italian seasonings

1 carb serving worth of pasta
1/2 cup tomato sauce

Mix all the meatball ingredients together and bake at 350 degrees for 25 minutes. Prepare the pasta as directed, drain, and put on plate. Heat up pasta sauce and add sauce and meatballs. Top with Parmesan cheese if desired.

This is a surprisingly large serving and I really enjoyed this meal. I also conquered my desire for seconds when I'm not actually hungry, which I'm sure added up to a lot of weight in the past! I only made one serving of pasta but a huge batch of meatballs and I did resist the urge to go back for more- I really didn't need them. It definitely hit the spot for a nice Italian pasta meal (and good as the NS sauce is- mine is better!)



Meatball Sub:


Oh, I used to love these before I started Nutrisystem, except I'd use the giant sub buns and serve it with French fries. I was a little nervous that I'd still be hungry after eating this since it's so much less than I was used to, but I was honestly stuffed afterwards, and very satisfied! It's so nice to be able to eat my old favourites.

1 small whole wheat hot dog bun
3 turkey meatballs (from recipe above- I made them all 1oz size for easy calculation- yes, I did weigh each one before cooking!)
2 tbsp tomato sauce
1/2 oz shredded cheese
chopped onions and green peppers

Warm the meatballs and tomato sauce, and pour them onto the split hot dog roll. Top with veggies and cheese, and bake in the oven until crispy. Yum!


On the side, I made one of my go-to Italian side dishes- baked tomatoes and onions. I chopped up a tomato and a few slices of onion into little pieces and poured 1 tbsp Italian dressing over top (you really don't need any more!). I also stirred in a little garlic powder and Italian herbs and baked them along with the sandwich. So yummy! I've also made this recipe with 1 tsp olive oil instead of the dressing for variety when I have a fat serving to spare.


Vegetable Ideas:

Portabello Mushroom Pizzas


If you like pizza, you have to run out and buy yourself some portabello mushroom caps because it is amazing. I still can't believe it's legal, but it is!

Scoop out the centres of the mushrooms and place them on a baking tray. Top with low sodium pizza sauce (or plain crushed tomatoes), turkey pepperoni, your favourite veggies (I wouldn't add more mushroom though!) and shredded cheese. Bake them for 10-15 minutes or until the cheese is all melty and gooey. Be careful when you scoop them up with a spatula because the mushrooms get very soft and the toppings will really slide around if you're not careful!

If you use 1/2 oz cheese and 1/2 serving of pepperoni, this counts as veggies and a Powerfuel serving. How can you beat pizza for a snack? If you do want it as a lunch entree though, remember to add a SmartCarb elsewhere to your day since this recipe does not have one.

If you're hungry and you know it...

Occasionally I've been having trouble with being hungry again. I know it's not helping that I'm not getting enough sleep, because when I'm tired, my body has stronger urges to eat so I have enough energy to make it through the day. I also saw an article in Men's Health that said people gained 55% more weight in their abdomen when they got fewer than six hours of sleep at night. I'll really be happy when my son starts to sleep through the night! He'll do it when he's ready but I hope it will be soon.

So, to alleviate my hunger pangs, I started thinking of more creative ways to use my dairy/protein servings. I miss soups, which are usually very high in fat and sodium, so I found a way to make one of my favourites NS friendly. Nutrisystem has several Asian inspired entrees, and this would be a perfect appetizer to go along with one or just as a yummy snack during the day.


Egg Drop Soup (Powerfuel):


2 cups low sodium chicken broth
1 egg
1 chopped green onion
1 tsp cornstarch blended with cold water until smooth
1 drop dark soy sauce (optional)

Heat the chicken broth until boiling on the stove, then stir in the cornstarch and allow soup to thicken. Crack your egg in a bowl and stir gently with a fork but no need to blend. Pour the egg into the broth and stir. Turn down the heat and let the soup simmer for a few minutes before pouring it into a bowl and topping with green onions. If desired, add a tiny bit of dark soy sauce- that stuff is powerful so you really don't need much! This counts as a Powerfuel plus free foods. It is packed with protein and low calorie so it will definitely curb those hunger pangs, not to mention being so quick and easy to make.

Orange Chicken Breast with Vegetables & Rice (Dinner):


The soup was delicious as an appetizer for this meal, but I wasn't really a big fan of the orange chicken. Unlike most NS rice entrees, though, there was lots of it in this meal which was nice. I just didn't really care for the sauce. It was filling and edible but not one of my favourite meals.


Fettuccine Alfredo (Lunch):


With all the other yummy lunches out there, I've been kind of avoiding the 9 fettuccine alfredos I have sitting in my cupboard. I really liked this at first but I've found so many meals I like better that this one had kind of fallen by the wayside. Today I tried a recipe I found on the NS boards to jazz it up a bit and I think I'll be eating it a little more often again! It's not very photogenic but it sure tastes good!

Beef Stroganoff:

1 pkg Fettuccine Alfredo
1 pkg Flame Broiled Beef Patty
low sodium beef broth (to fill line)
2 tbsp fat free sour cream
cremini mushrooms, chopped
onions, chopped
garlic to taste
chives to taste
Parmesan cheese (optional)

Boil the beef broth and use it instead of water to make the Fettuccine Alfredo; cover and set aside. Rehydrate the Flame Broiled Beef Patty (I used the remaining broth for this as well) and set aside. Spray a pan with PAM and fry the mushrooms, onions, and garlic until tender. Dice the Beef Patty into little pieces and add to the vegetable pan. Pour in the sour cream and stir in the chives (I use freeze dried). Add the Fettuccine Alfredo and stir until blended; allow to thicken. If desired, top with a little Parmesan cheese and enjoy.

I'll admit that I used to really love Hamburger Helper Beef Stroganoff. Salty, fatty, but quick and delicious. This meal doesn't have quite the same flavour as the boxed one, but it has a delicious flavour all its own. I really enjoyed it.