One thing that makes Nutrisystem so great: You can lose weight without losing your social life. Unlike other diets that tie you to the kitchen, you can stay on-plan with Nutrisystem while meeting friends, family and coworkers for happy hours, dinners out or weekend barbecues. With Flex meals, you have the opportunity and the guidance you’ll need to stay on-track while preparing healthy foods at home with non-Nutrisystem foods or eating out.

But maintaining a social life can still be tough when you’re t
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rying to stay on track—there’s tempting appetizers, tasty desserts and sugar-heavy drinks just waiting to blow your diet. Don’t let them get you!

The Ultimate Weight Loss Guide for Extroverts

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Follow these 10 tips to having a social life without slipping up on your journey to weight loss glory:

1. Don’t just plan your day. Plan your week.

Weight loss isn’t just about creating a caloric deficit today. It’s about creating one for the week, the month and beyond. Start with those seven days: Depending on where you are in the Nutrisystem program, you might get one or two Flex meals per week. So if you know you’re going to happy hour on Thursday with friends or a picnic this weekend, save it! Stick to your no-questions-asked Nutrisystem meals and snacks, and save the Extras and Flex meals for when you head out, so you can order without stress.

2. Offer to host.

You don’t have to go out to have a social life. Invite friends and family over to your place, where you can control what’s served so you know what’s in it and how much, so you know what’s a solid serving to stay on your plan. Or if you’re meeting at another person’s house, offer to bring something—show up with a healthy dish that you enjoy. When it’s time to eat, you can pile a big portion of this item on your plate, and fill in the rest with other offerings that look tempting.

3. Suggest a get-together that isn’t focused on food.

Go bowling, try a painting-with-wine class, have a board game night, start a book club or see a concert. Find events that you’ll enjoy that keep you in touch with your social life without focusing just on food. And if you are at a bar, restaurant or barbecue, remember why you’re really there: Put your focus on catching up and bonding with friends and family while you’re there.

6 Science-Backed Reasons to Log Your Food Today

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4. Look at the menu before you go out.

If you do decide to get together at a restaurant, go in prepared: Pull up the menu online before you head out. See if calorie counts are listed, and use them to guide your decision. If they’re not, find a dish that looks delicious and fits with your plan and decide to order it before you go. That way, you won’t feel pressure when you sit down, and wind up ordering something off-plan—or something you won’t end up enjoying.

5. Don’t show up hungry.

You might think it’s best to “save up” for a treat like a night out by eating less throughout the day. But this can backfire: You may wind up so ravenous that you eat more than you originally planned. Put a little something with fiber and protein in your stomach before you head out so you can feel a little full in advance—a Nutrisystem shake is a perfect, easy choice. This way, you can enjoy your socializing treat with a healthy portion.

6. Attack your cravings!

Don’t dance around your cravings: Nutrisystem dietitians say to attack them. If you’re really craving a juicy burger, order one and have a portion-controlled size. Our experts say that when you avoid your cravings, you can end up overeating by trying to satisfy it with other foods—eating a bunch of pretzels, for instance, when what you really want is a bite of chocolate. Instead, recognize your craving, order something that will satisfy and take the time to enjoy it.

6 Questions to Ask Yourself Before Snacking

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7. Keep a Nutrisystem snack tucked in your bag.

One way to attack those cravings is to come prepared. If you’re out longer than expected, you might want to dive into dessert, even if it’s not in your original going-out plan. Having a Nutrisystem snack handy—like Nutrichocolates or, if you’re into salty, Popcorn or Snack-a-Rounds—can give you something safe to munch on and stay on-plan.

8. Alternate a glass of water with each alcoholic beverage.

You’ve heard this one before, but that’s because it works: Water will help you metabolize the alcohol, so you don’t get too tipsy—which can lower your inhibitions to other foods and portions you’re trying to avoid. In fact, the alcohol may make greasy or other cheat foods seem more appealing: In a 2015 study of 35 women, those who had alcohol in their system had a more sensitive brain response to food aromas, which led to eating more than those who were sober. Water will also keep you hydrated, which can make you feel less snacky, since our bodies sometimes mistake thirst for hunger.

9. Ask a friend to be your accountability buddy.

Staying on track is easier with support. In fact, multiple studies have found that it’s easier to stick to a diet or fitness plan when you do it with a partner or friend. When you head out, enlist help. Ask a friend that you trust to help you: Tell them your goals for the evening and ask them to gently help you with a subtle reminder if you go for an extra dessert or order something off your plan. You may still decide to have a small off-plan treat, but the reminder could be enough to make you mindful of your decision and stay on track.

7 Ways Social Media Can Help You Lose Weight

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10. Remember: It’s cheat meal, not cheat day.

If you go overboard at a social lunch or happy hour, you haven’t ruined your weight loss progress: Many dieters trip up at one meal, get discouraged, and go overboard for the rest of the day because it’s already “ruined.” The term is “cheat meal,” not “cheat day”: If you have a meal that you think could set you back, remember that it’s just one meal. Don’t beat yourself up and don’t give up. Give yourself some slack, remember that you enjoyed your cheat and get back on track—little decisions that you make, starting right away, will lead you to weight loss success.

The post How to Have a Social Life Without Blowing Your Diet appeared first on The Leaf.
The smooth buttery taste, slight tang and spiciness in buffalo sauce pumps tons of flavor into every dish. Easy to pair with just about everything, buffalo sauce can turn a boring old dish into a family favorite.

You can incorporate your love for buffalo sauce into a Nutrisystem-approved dish without using the usual buffalo sauce pairing of fried and greasy foods. We’ve created several buffalo sauce recipes with a healthy twist. And the best part? These recipes are even more delicious and mouthwatering than t
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hose not-so-healthy fried items you’re used to dousing with buffalo sauce.

(Are you a sandwich lover looking for a healthy option? Try our Skinny Cheese Steak Sandwich by clicking the link below.)

Skinny Cheese Steak Sandwich

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When you’re craving a little heat, here are five recipes to try:

1. Boneless Buffalo Chicken Bites>

Need a tasty app for a game-day get together? These crispy bites are sure to score big with your rowdy crew. With a hint of cayenne in the breadcrumbs, and homemade buffalo sauce slathered on, each baked nugget packs the perfect amount of heat and flavor. And at only 103 calories per serving, this app gets the win!

2. Buffalo Mac and Cheese >

A little pre-cooked Rotisserie chicken, a little buffalo hot sauce and 35 extra seconds of your time can transform the Nutrisystem White Cheddar Mac and Cheese into a meal that packs in more protein and heat—without lots more calories. It’s as easy as it sounds to make, and even more delicious to eat. Need to grab some Nutrisystem White Cheddar Mac and Cheese? Get it here! >

3. Buffalo Chicken Sliders >


Save a spot on your flex lunch menu for this meal: Shredded chicken bathed in buffalo sauce, butter and garlic powder; leaves of fresh lettuce; all between soft whole wheat buns. Women can enjoy one slider as a flex lunch, and men can enjoy two sliders.

4. Cauliflower Buffalo Bites >

It’s like hot wings, but without the actual wings… or the guilt. This veggie-version of the classic appetizer uses cauliflower, which is packed with vitamins and minerals; generous amounts of hot sauce, for the heat you expect; and enough taste in every bite to satisfy your buffalo craving.

5. Buffalo Chicken Celery Sticks >

This fun twist on buffalo chicken dip gets you fresh crunch and spicy flavor—all in one healthy bite. The sauce is seasoned with garlic powder and black pepper, thickened with cream cheese, and mixed with shredded chicken into a flavorful topper for your celery stick boat. On Nutrisystem, count four sticks as one PowerFuel, two Vegetables and two Extras.

The post Love Buffalo Sauce? 5 Recipes You Won’t Want to Miss appeared first on The Leaf.

Can you save money & eat healthy too? Here are 11 ways to improve your nutrition while sticking to a budget!
Der Beitrag "Eating Healthy on a Budget >> 11 Ways to Boost Nutrition While Lowering Costs" erschien zuerst auf Runtastic Blog.
You may have grown up with your mother or grandmother telling you to eat oatmeal because it will “stick to your ribs.” While that wasn’t meant in a literal way, the truth is that oatmeal is a very hearty breakfast food and it can help you feel fuller. Oatmeal is so filling because it contains soluble fiber, which is known to stay in your stomach longer. So, although it’s not sticking to your ribs, oatmeal is sticking around in your stomach and helping you prevent unhealthy snacking or overeating as your
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morning drags on.

Oatmeal is also a good source of many vitamins and minerals including manganese, phosphorus, copper, B-vitamins, selenium, magnesium and zinc. And oats are known to contain more protein and healthy, unsaturated fats than most other grains.

Of course, traditional oatmeal isn’t the only way to get your dose of healthy oats in the morning. Oats are a very versatile base for a variety recipes, like these Easy Oatmeal Pancakes or these Maple Fig Energy Bites. You can fit some oats into your afternoon routine with snacks like our Chocolate Coconut Granola Bars, No Bake Chocolate Peanut Butter Granola Bars or these 3-Ingredient Oatmeal Raisin Cookies.

But if it’s the classic oats plus water or milk that you’re truly craving, we’ve got you covered. Nutrisystem has its own Apple Cinnamon Oatmeal as well as Maple Brown Sugar Oatmeal that make simple and quick breakfast options.

Or, if you like to make your own, here are six oatmeal recipes you’ll absolutely love:

1. Banana Nut Overnight Oatmeal >

With a nutty banana flavor, this easy-to-make oatmeal will leave you completely satisfied. It combines dry oats with unsweetened almond milk, maple syrup, vanilla extract, crushed walnuts and of course, banana. It’s truly as simple as mixing it all together and leaving it overnight in the fridge. When you wake up, your oats will be ready to eat—getting your day off on the healthy foot.

2. Strawberry Fields Overnight Oatmeal >

If strawberries are your favorite flavor, this is the recipe for you. It combines the yummy goodness of skim milk, Greek yogurt, strawberry jam and freshly chopped strawberries along with some hearty dry oats. Just like the banana version, this recipe is as simple as combining the ingredients and waiting overnight. Your breakfast will be waiting for you when you wake up!

3. Mocha Coffee Overnight Oatmeal >

Completely different from a fruity oatmeal, this version combines ingredients like coffee, cocoa powder, almonds and even chocolate chips for a morning treat that will satisfy your sweet tooth without sending your diet on a detour. It’s rich and filling with all the hearty goodness that oats can provide. And, it’s the perfect way to start your day.

4. Carrot Cake Overnight Oats Parfait >

This oatmeal tastes a lot like dessert for breakfast with its carrot-cake-like flavor. The oats, almond milk, carrot and cinnamon are all combined and then topped with a layer of yogurt, walnuts, honey and extra cinnamon. It’s truly a treat—and it’s good for you. It may become such a favorite that you have it as a flex snack choice, too.

5. Instant Blueberry Crisp >

Can’t wait overnight for your oats? Here’s an instant idea. This might be one of the simplest oatmeal recipes on the list. Simply combine a cup of blueberries with Nutrisystem’s Maple Brown Sugar or Apple Cinnamon Oatmeal (your choice), and water. Microwave to perfection—and that’s it! It’s ready to eat!

6. Slow Cooker Apple Cranberry Crumble >

Sweet apples combine with tangy cranberries and savory oats in this delicious slow cooker recipe that’s as easy to make as it is to eat. It’s no wonder it’s one of our customers’ favorite oatmeal recipes! All you have to do is set it and forget it!

For something different, check out our round-up of ideas on using Zoats (that is, zucchini plus oats—a super healthy combination). There are so many fun ways to incorporate them into your favorite recipes!

The post The 6 Oatmeal Recipes Customers Love Most appeared first on The Leaf.

Hi friends! In today’s podcast episode, we’re talking about a fitness lover’s worst nightmare:

injuries… and how to deal with them.

It can be SO hard to be patient while you wait to heal. You want to make sure you’re doing everything you need to do for a full recovery and prevent injuries from occurring in the first place. Thankfully, my good friend Jessica Valant is here with tons of amazing tips for dealing with pain and injuries.

In this episode, we di
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 – How injuries happen in the first place 

– When you should use heat and when you should ice

– When is surgery necessary and when we should explore other options

– Cryotherapy (and why we’ll both never do it)

– How a healthy non-injured person can still have access to a Physical Therapist


– Jessica’s tips for being Healthy In Real Life (such a great one for the upcoming holiday season!)

A little bit about Jessica:

Jessica Valant is the founder of Jessica Valant Pilates. She’s a physical therapist, fitness instructor, Pilates teacher, and mom of two. She has her own membership site and also provides free YouTube and Facebook workouts for her audience. She recently co-founded Momentum Fest with her husband and the dates are set for next year! Be sure to check it out if you’re close to Denver or want to plan a movement-based vacay.

Resources from this episode:

Jessica’s membership site

Her AMAZING YouTube channel (she’s super close to hitting 100k subscribers, so help a girl out and click “subscribe!”)

Some of my favorite YouTube videos from Jessica:

Back pain relief exercises

Exercises for shoulder pain

Hip strengthening and hip pain

How to do crunches without neck pain

Pelvic floor exercises

Sciatica pain relief

Scoliosis exercises

Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 

You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play. 

The post 015: My neck..my back… Tips for dealing with pain and injuries with Jessica Valant appeared first on The Fitnessista.
It’s finally Pumpkin season!! Or is it called Fall? … Either way I have a round up of the BEST Healthy Pumpkin food items at Trader Joes! These are a handful of my favorite seasonal foods from TJ’s focused on the healthiest choices from their very extensive Fall / Pumpkin food line up. Let me know your favorite!

The Best Healthy Pumpkin Foods from Trader Joes

It’s pumpkin season and Trader Joe’s is stocked with so many delicious Fall foods! They have a very long line up of P
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umpkin flavored foods and they’re all available now! But some of the seasonal foods can be very indulgent and high in calories and sugar. I’m okay with that – treat yo self!! But it’s also a little early in the year / season to go HAM on treats. So here is a list of the best seasonal foods that are on the healthy side. These aren’t the only healthy options, just my staples for the first part of the season.

Pecan Pumpkin Oatmeal – I go through phases of different foods to eat before I run. But it’s always something quick, easy and a good fuel up option. Instant oatmeal packets are great to have on hand for this and I love this Pecan & Pumpkin flavor combo.


Pumpkin Spice Rooibos – I love tea! I love a mug of hot tea in the evenings because I make it sweet and it’s just so comfy. And even though I drink tea year ‘round I it’s even better in the Fall.

Note – the Pumpkin Spice Rooibos has caffeine. I try to avoid caffeinated beverages after 3pm because it can interrupt sleep patterns. You should do what’s best for you just wanted to share since I mentioned my evening tea ritual.


RX Bar – Pumpkin Spice Protein Bar

I love RX protein bars. I dig that they’re made of a handful of easily recognizable ingredients. I’ve had probably all the RX bar flavors and already liked the Chocolate Sea salt and a few of the other ones. But this Pumpkin Spice option might be my favorite.  I pick the chocolate option in any situation 99% of the time but this flavor might be just as good as their sea salt chocolate one!


Organic Pumpkin – This takes it back to basics… Trader Joe’s Organic Pumpkin. That’s it. The only ingredient is pumpkin. This is great to use in recipes and / or  to stir into the Pecan Pumpkin Oatmeal or Pumpkin Yogurt.

Trader Joe’s Greek Nonfat Yogurt Pumpkin – I love greek yogurt because it’s so thick and has a good amount of protein. The TJ’s pumpkin yogurt is another seasonal item I look forward to because it’s sweet and lightly flavored with pumpkin spice that reminds me of pumpkin fro yo.

Pumpkin Soup – if you dig eating pumpkin as a savory food this Pumpkin Soup is something to try. There are so many ways to fancy it up too! Garnish it with cornbread croutons and throw in some beans for protein.

Pumpkin Spiced Pumpkin Seeds – Pumpkin seeds are considered a super food because they’re packed with antioxidants and a good source of protein. I love this snack from TJ’s because they’re sweetened and spiced so you can really enjoy a serving and they’re a good addition to the greek yogurt or soup as a crunchy topping.

Pumpkin Pie Perfect Bar – These aren’t a Trader Joe’s brand item but they deserve a mention because they’re hard to find and really tasty! (They’re in the refrigerated section.) The flavor reminds me of almond butter and pumpkin pie spice mixed together. They are a little crumbly so eat them carefully and/or just realize you’ll get crumbs on you. The only negative thing to note on these is they’re kinda expensive. But since it’s a limited batch aka seasonal item you might want to try it once in the season and enjoy!







I had the Pecan Pumpkin Instant Oatmeal for breakfast today and topped it with some cranberries and the Pumpkin Spice Pumpkin Seeds. It was soooo good! I might try to make overnight oats with it and some pumpkin next!

Question: What’s your favorite Healthy Trader Joe’s food?



The post The Best Healthy Trader Joe’s Pumpkin Seasonal Food Choices appeared first on Run Eat Repeat.
If you’re looking for an epic camping trip without overflowing trail bathrooms or packed campgrounds, you’re in luck: National forests stretch across 193 million acres in the United States, an area more than double that of our national parks.



Much of these forests are designated wilderness, and they’re often used for a lot of the same types of recreation you’d expect from a national park: hiking, camping, fishing, or simply enjoying an escape from the city. Surveys show th
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at national forests rarely feel crowded to visitors, especially in designated wilderness areas.

10 Camping Gear Essentials For Your Next Trip

Best of all, unlike in the NPS, you can often do “dispersed camping” in a national forest: Head in, find a nice spot away from everything, and pitch your tent. The Forest Service has a few guidelines for finding a good campsite. To minimize damage to wildlife, camp on bare soil or in an area where others have camped before, pick a spot that’s level, and stay at least 100 feet away from any water source (plants near water are especially fragile). And, of course, Leave No Trace.

If you want to get away from it all, particularly other human beings, consider these 15 national forests for your next expedition.
Even with all the cool new gym equipment out there, we’re still big fans of something pretty old-school: the cable pulley. First off, it’s thoroughly versatile. It adjusts to any height, from the floor to above your head, and has a variety of attachments, making it perfect for performing a ton of push and pull movements without having to change machines. Plus, it’s low impact. Unlike barbells or dumbbells, the cable is fluid and controlled, so your joints are less likely to get out
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of whack. And one more thing: There’s something incredibly satisfying about seeing that weight stack rise and fall. So we asked Brian Matthews, owner of Accelerate Athletics in Troy, New York, for a total-body workout. Go ahead and post up under the pulley for a full 45 minutes—even if your fellow gymgoers give you the side-eye.



The Workout: Adjust the height setting for the circuit, and do three rounds of 10-15 reps of each move. Rest, then perform the next circuit. Grab these attachments: two D-handles, one rope handle, one ankle strap.

The Toughest Circuit Workout You Should Try This Month

Low Setting

Cable Twist

Stand with pulley on your right, and hold the D-handle with both hands at right hip. Extend your arms out and rotate your torso left, driving your arms up until the handle is at head level, then slowly lower your arms for 1 rep. Complete reps on your right side, then switch to the left.


Cable Twist Ian Maddox
One-arm Front Shoulder Raise

Face away from the pulley, with the D-handle in your left hand, your fist close to your body and down, and your right hand on your right hip. With soft knees and a tight core, keep your left arm fully extended and raise it until your fist is in line with shoulder. Hold for 1 second, then lower for 1 rep. Complete all reps on left side, then switch to right arm.

One-Arm Front Shoulder Raise Ian Maddox
Lateral Cable Abduction

Stand with pulley on your right. Hold on to the station with your right hand, put your left hand on your hip, and put your left ankle into the wrap attachment with the cable extended behind your right leg. While bracing your core, kick out your left leg to the side until the muscles in your hips and glutes contract. Lower your leg slowly for 1 rep. Do all the reps on your left side and then switch to the right.

Lateral Cable Abduction Ian Maddox
Medium Setting

Single-arm Cable Rower

Stand facing the pulley and hold the D-handle in your left hand with the palm facing down. Step back until cable is taut. Then sink back into your butt and keep your chest high, with your right hand on right hip. Retract your shoulder blades and draw your elbow straight back. As you pull, rotate your palm toward your body, so it’s next to rib cage. Reverse for 1 rep. Complete all reps on left side, then switch.

Single-arm Cable Row Ian Maddox
Medium Cable Fly

Attach a D-handle to both cables. Grab one in each hand and walk out a few feet so there’s tension in the cables. While keeping your elbows up and slightly bent and your fists parallel to your shoulders, press your hands around and forward to meet each other, like you’re hugging a tree. Reverse for 1 rep.

Medium Cable Fly Ian Maddox
Overhead Pallof Press

Stand 3 feet away from the pulley with the machine on your right while holding the D-handle with both hands at chest level and keeping your knees soft (A). Brace your core and press the handle straight overhead until arms are extended (B), then lower slowly for 1 rep. Complete all reps, then switch sides.

Overhead Pallof Press Ian Maddox
High Setting

Biceps Curl

Attach a D-handle to both cable pulleys at opposite ends. Grab one in each hand, palms facing up, and extend your arms fully to put tension in the cables. Brace your core, and then curl both handles toward your head at the same time until your biceps contract and your hands are in line with your ears. Reverse for 1 rep.

Biceps Curl Ian Maddox
Face Pull

Stand facing the pulley and grab both ends of the rope attachment, with your palms facing each other. Squeeze your shoulder blades together and row the rope toward your face, leading the pull with your elbows. Hold the contraction for 1 second. Reverse for 1 rep.

Face Pull Ian Maddox
Cable Crunch

Kneel facing the pulley, about a foot away, and grab the rope attachment with both hands. Pull it down so that your head is in the middle of the rope (A). Keeping your arms locked, crunch your stomach down and inward until your abs contract (B). Release for 1 rep.

Cable Crunch Ian Maddox


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