The choices we make, and why do we make them?

Join Me On My Journey

This is my Journey on how I lost 50+ lbs of weight loss and found my True self in the process. I’ll tell you what worked for me, and maybe it might be helpful to your Diet or Health plan, that you might already have in place, or if not I have a few suggestions that can get you started on your healthcare regimen. I started when I’d just been sick of having complication due to my weight, and restrictions I’d never had before growing up being very pro-active, playing different sports and then chasing after my kids once I became an older adult.

I didn’t really put the weight on until I had my third Daughter, Five years after I had my Twins. Then I went back and forth struggling to loose it just to put the weight back on with some extra. I was unhappy and disappointed in myself telling myself I had no control over it because that was the “Easy” way out, rather than face the “real” Truth, that I was just avoiding what was basically the main cause of most of my health issues. So I finally faced my fear of failure and told myself, You GOT This!

  1. Slowly but surely it started to become a daily routine, NO SUGAR Is The most Important thing. Then NO Bread (unless it’s whole wheat grain), & last NO Pasta, and of coarse a regular workout exercise routine (Nothing CRAZY) that you can actually stick to a few times a week, That you can fit reasonably into your weekly schedule every week. Don’t set unreal expectations for yourself, you have to take Baby-steps or your just setting yourself up for failure if you don’t, so start out Small with your weight limit goals and then build from there slowly.
  2. Your gonna feel sore for the first couple of days after your fitness workout weather it be at a Gym with a trainer helping you one on one, or an at home workout on a laptop/iPad or mobile device, or home gyms/Fitness equipment, It doesn’t matter, Rest & some Alieve/Motrin will help alleviate some of that discomfort, it’s from using muscles you haven’t used in years, some people might not have the money for a gym membership which is ok they have tons of apps out there now for at home workouts.
    I suggest a good cardio, just type Workouts into your search in the App/play Store and download it to your device.

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5 Nutrients Your Body Needs More of This Winter

To stay warm during the freezing season, you’ll need a coat, boots, hat, scarf and maybe even long underwear. To stay healthy, you’ll need a nutritional game plan. The right vitamins and nutrients not only help you resist the bacteria and viruses that cause colds and flu, but they also help ease symptoms of—or shorten the duration of—your winter illnesses.

These are the five nutrients your body needs more of in winter:

1. Vitamin D

Nutrients Your Body Needs Nonfat Fortified Milk
Nonfat, fortified milk is a protein-packed way to get vitamin D, so you don’t miss out on the nutrients your body needs.

Why you need it this season: It’s in very short supply. Unless you live close to the equator, you’ll be hard-pressed to get enough vitamin D this winter. While consuming lots of liver, egg yolks, cheese, fatty fish or vitamin D-fortified foods is an option, most will be deprived of the greatest source of vitamin D—the sun. The sun’s Ultraviolet-B rays produce vitamin D right in your skin but, as you can imagine, in winter, the sun’s rays are at so much of an angle that they don’t actually enter the earth’s atmosphere. According to the Vitamin D Council, to get 1000 IU of Vitamin D in winter, you’d have to expose about a quarter of your body to the sun for about 15 to 20 minutes. If you’re in Miami, lucky you, this might not be a problem. But, if you’re in Boston, where it’s a lot colder, you might need to sunbathe an hour or two. Somehow, the second option seems a bit less fun.

Vitamin D is one of the nutrients your body needs in the winter because of its ability to work like a gangbuster in supporting a healthy immune system, deflecting cold and flu viruses, as well as bacterial infections. In fact, scientists suspect that one reason you’re more likely to get the flu in the winter is because you’re not getting enough of the sunshine vitamin.

In recent years, vitamin D deficiency has also been linked to the bone thinning disease, heart disease, cancer and even Alzheimer’s disease. It’s also linked to the bone-thinning disease, osteoporosis. In fact, older people tend to lose more bone during winter because of vitamin D deficiency.

One potential bonus to keeping up with your D in winter: A 2014 University of Georgia study published in the journal Medical Hypotheses suggests that there may be a link between seasonal affective disorder—the overwhelming depression that many people experience during the winter months—and a vitamin D deficiency caused by less exposure to sunlight. This typically occurs more frequently in people who live far north or south of the equator, according to the National Institute of Mental Health.

How much you need: 600 IU for men and women between the ages of 18 and 70; 800 IU for those over 71.

Best food sources: Swordfish (three ounces, cooked), 566 IU; salmon (three ounces, cooked), 447 IU; fortified orange juice (one cup), 101 IU; fortified nonfat milk (eight ounces), 99 IU.

2. Vitamin C

Nutrients Your Body Needs This Winter Orange Vitamin C
Winter worries about the nutrients your body needs? Fresh oranges pack a vitamin C punch.

Why you need it this season: While perhaps not quite the miracle cold cure it was once considered, a 2009 analysis of studies examining vitamin C’s effect on the common cold found that this immune-boosting vitamin can slightly reduce the duration of colds in healthy people. One study published by the National Center for Biotechnology information even found an 85 percent reduction in symptoms.

Vitamin C may also help if you’re at high risk of getting a cold because of frequent exposure, according to the Mayo Clinic. Healthcare workers and teachers, who interact with other individuals all day long fall into that category. The effects are more pronounced if you’re C-deficient and about 13 percent of Americans are, even though it’s relatively easy to get C in the diet. Smokers are at greatest risk, but just one quarter of a cup of orange juice meets the adult daily requirement of 90 mg.

How much you need: 90 mg for men over 18 and 75 mg for women over 18.

Best food sources: Raw red pepper (a half cup, chopped), 95 mg; orange juice (one cup), 96 mg.; orange (140 g), 83 mg; kiwifruit (69 g), 64 mg; raw green pepper (a half cup), 60 mg; broccoli (a half cup cooked), 51 mg; strawberries (a half cup, sliced), 49 mg.

3. Essential Fatty Acids (Omega-3s)

Nutrients Your Body Needs This Winter Omega-3 Fatty Acid Oil
Oil does much more than help you feel full. Flaxseed and canola oils ensure you are nourishing your body with fatty acids, nutrients your body needs.

Why you need it this season: These essential nutrients are famous for their role in heart disease and inflammatory autoimmune condition (rheumatoid arthritis) prevention, but studies suggest they may also play a significant role in shoring up your immune system against the onslaught of winter illness. Omega-3s, found mainly in fatty fish like salmon and tuna, enhance the disease-fighting power of immune system cells, like white blood cells or B-cells, according to a recent study from Michigan State University researchers, published in the Journal of Leukocyte Biology.

How much you need: There’s no official daily requirement for omega-3s as there is for vitamins, but the 2015 Dietary Guidelines for Americans recommends two, four-ounce servings of fish a week which is the equivalent of 250 mg daily of omega-3s. Most Americans get the equivalent of less than one ounce of fish per day, according to a study published in Nutrition Journal.

Best food sources: Government health agencies list food sources according to the types of omega-3 fatty acids food contain (there are three). The best sources in general are fatty fish such as salmon, mackerel, tuna, herring and sardines; plant oils such a flaxseed, soybean and canola oils; chia seeds and black walnuts.

4. Zinc

Nutrients Your Body Needs This Winter Zinc Crab
Treat yourself to some crab this evening and get a whole host of winter nutrients your body needs. Zinc is just as important as the other guys for cold weather health.

Why you need it this season: One word: Colds. You’ve probably seen a packet of zinc lozenges at the checkout counter of your local pharmacy this winter. That’s because there’s some evidence that zinc can help cut the severity and duration of the common cold—by maybe as much as 50 percent. Zinc is essential to keeping your immune system soldiers—T cells (from the thymus gland), Natural Killer (NK) cells, and lymphocytes (both kinds of white blood cells)—armed and good to go when there’s an invasion of disease-causing microbes. It also plays a role in producing antibodies to neutralize invaders.

How much you need: Men need 11 mg, while women need 8 mg a day.

Best food sources: Oyster (three ounces cooked mollusks), 28 mg; beef chuck roast (three ounces cooked, boneless), 8 mg; Alaska King crab (three ounces cooked), 6 mg; beef patty (three ounces broiled, 93% lean meat), 5 mg; fortified breakfast cereal (one cup, Multigrain Cheerios), 4 mg.

5. Vitamin A (Retinoids and Carotenoids)

Nutrients Your Body Needs This Winter Vitamin A Sweet Potato
Did you know you can use sweet potatoes as bread? Slice one into quarter rounds for a flavorful bread substitute. Having the nutrients your body needs has never been easier and more delicious!

Why you need it this season: This one’s a double boost to your immune system. Like vitamin D, vitamin A has, as one researcher noted, “a crucial effect on the immune response.” This fat-soluble vitamin enhances the activity of T cells and B cells (those responsible for antibodies) and may even prevent B cells from dying. Early studies found that vitamin A could reduce death and complications in kids with measles, which is caused by a virus and is today prevented by vaccine.

You may also get a bonus if you increase your intake of vitamin A foods. Beta-carotene—the raw material from which vitamin A is made—may fortify your immune defenses on its own, even before it’s transformed to A, based on a study published in the Journal of Nutrition.

How much you need: 900 micrograms (3,000 IU) for adult men, 700 mcg (2,300) for adult women

Best food sources: Sweet potato (large, whole baked), 1,730 mcg and 34,592 IU; beef liver (one slice, pan fried, 81 g), 6,273 mcg and 21,131 IU; spinach (boiled, half a cup) 472 mcg and 9,433 IU; carrots (half a cup cooked slices), 665 mcg and 13,286 IU; cantaloupe (half a cup, cubed), 135 mcg and 2,706 IU; red peppers (sweet, half a cup, chopped), 117 mcg and 2,333 IU.

*Always speak to your doctor before making dietary changes or before starting a new supplement.

11 Healthy Bread Recipes for Baking Season

The aroma of fresh-baked bread makes your home feel just a little cozier when the weather outside turns chilly. Eating bread straight from the oven warms you up from the inside out, too. But maybe you have heard that you have to avoid all bread recipes when you’re trying to eat healthy and lose extra pounds. We’re here to tell you that you can enjoy all of the sensory pleasures of homemade bread and stay on track to your weight loss goals.

With these 11 healthy bread recipes, you can treat yourself and the rest of your household to the tantalizing smells and the satisfying tastes of bread this season. Best of all, these recipes are so easy, you don’t need any baking experience.

 

Healthy Seeded Whole Bread dough

Calories per Serving: 188

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

Baking your own bread lets you use deliciously healthy ingredients like sunflower and pumpkin seeds to add extra flavor and crunch to your sandwiches. Try this healthy bread to make a classic PB&J, toast it and top it with avocado or turn it into a perfect seasonal treat with a spread of fresh apple butter.

Healthy Whole Wheat Cranberry Orange Bread

Calories per Serving: 137

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

If you like healthy bread recipes that are soft and sweet, this simple loaf is sure to become a favorite for your breakfast or coffee breaks. It is low in calories—with just 137 per serving—and has no added sugar because the sweetness comes from oranges and applesauce.

Healthy Whole Wheat Herb Focaccia

Calories per Serving: 129

On Nutrisystem, Count As: ½ SmartCarb, 2 Extras

Focaccia (pronounced “foe-KAH-chuh”) is a savory Italian-style flatbread with a texture like pizza dough. Enjoy it alongside soup and salad or just dip it in low-sodium, sugar-free marinara sauce. Bump up the taste of your focaccia with plenty of fresh herbs like rosemary and oregano, which are Free foods that add no calories but lots of flavor.

 

Irish Soda Bread

Calories per Serving: 109

On Nutrisystem, Count As: 1 SmartCarb

A staple for many bread-loving families, our Irish Soda Bread features the flavors of orange, vanilla and raisins. Plus, it gives you all the satisfaction of a firm and chewy loaf. We made it with whole wheat flour, so it’s high in fiber and just one slice leaves you feeling full for hours.

 

5-Ingredient Buffalo Cauliflower Breadsticks

Calories per Serving: 116

On Nutrisystem, Count As: 1 PowerFuel and 1 Vegetable

For parties, game days or a snack anytime, these breadsticks treat you and your gang to the zesty flavor of buffalo sauce and gooey melted cheese atop a hearty base that’s perfectly crusty. You can have the breadsticks warm and ready to eat in under 30 minutes—even faster if you pick up cauliflower “rice” in the produce or frozen food sections of your grocery store.

 

Healthy Honey Yogurt Cornbread Muffins

Calories per Serving: 110

On Nutrisystem, Count As: 1 SmartCarb

Muffins are the happy spot where bread meets cake—they’re soft and fluffy yet flavorful and filling. Sweet honey and tangy yogurt combine with savory cornbread to make these muffins tasty and oh-so-satisfying, but just right for your healthy eating plan.

 

Healthy Air Fryer Garlic Bread

Calories per Serving: 109

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

A side of garlic bread can turn any Italian dish into a feast worthy of your favorite Italian restaurant. Try this easy garlic bread recipe with our Four Cheese Manicotti or Meatballs in Marinara Sauce. We made our version of garlic bread in the air fryer so it comes out crispy and warm, yet easy on the calories.

 

Healthy Gluten-Free Banana Bread

Calories per Serving: 150

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Whether you’ve never made banana bread before or if you’ve been baking for years, you’ll be amazed at how quick and easy it is to whip up this tasty loaf. In just five simple steps, you’ll have a fragrant and moist bread ready to slice and enjoy for breakfast or as an afternoon snack.

 

Gluten-Free Maple Cornbread

Calories per Serving: 98

On Nutrisystem, Count As: 1 SmartCarb

Whether you’re trying to avoid gluten or just love the taste and texture of warm cornbread straight from the oven, this version is the perfect side to soups, stews or our Chockful of Veggie Chili. The maple syrup gives the bread a hint of sweetness but keeps it less than 100 calories per serving.

 

Easy-to-make Healthy Zucchini Bread

Calories per Serving: 114

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

This simple loaf is so soft, moist and rich in flavors like cinnamon and nutmeg, it’s almost like coffee cake. But it’s high in fiber because it’s made with whole wheat flour and shredded zucchini, so it keeps you feeling full for hours after eating it.

 

Cauliflower Crust Breadsticks

Calories per Serving: 204

On Nutrisystem, Count As: 1 PowerFuel, 2 Vegetables and 1 Extra

Lots of mozzarella, Parmesan cheese and Italian seasonings load up these warm and crusty breadsticks with flavor. Even better: you can eat four of them and get only about 200 calories, plus 16 grams of protein and two of your daily servings of non-starchy vegetables. What could be better?

Put Your Water to Work! Try Our NEW Hydrating Immune Health

It’s time to put your water to work! Support immune health and stay hydrated with our NEW Hydrating Immune Health dietary supplement. Enjoy the refreshing, fruity flavor of cherries and berries in every delicious drop!

This mix-and-sip solution is specially formulated with an innovative blend of superfoods, electrolytes and a key ingredient to help support a healthy immune system and promote gut health.* Easily mix it into 16 fluid ounces of cold water for a delicious, fruit flavored way to stay hydrated.

EpiCor®, a clinically tested postbiotic, is one of the key ingredients in this tasty supplement. It has been shown to support a healthy immune response and a healthy gut microbiome.*

The Hydrating Immune Health Supplement also features a superfood blend made up of a blend of 23 different fruits and fruit juices.

Finally, it’s no secret that flavor matters. By mixing this solution into your water, you can add tons of delicious flavor without added sugar or artificial sweeteners. Adding additional flavor to your glass of H2O can eliminate the boringness of plain water and help you achieve your daily hydration goals. (Learn more about the connection between hydration and weight loss here! >)

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This product has not been shown to increase the efficacy of the Nutrisystem program.

CONSULT YOUR HEALTHCARE PRACTITIONER BEFORE USE IF YOU ARE PREGNANT, NURSING, TAKING ANY MEDICATIONS OR HAVE A MEDICAL CONDITION.

7 Low-Impact Exercises You Can Do at Home

Yoga’s health benefits seem endless, making it a great low-impact exercise to keep you healthy and lean. Not only does practicing yoga help you drop pounds and build muscle, it can also reduce pain, boost mood, lower blood pressure and encourage sleep.

What makes yoga so effective and simple is the fact that it’s a low-impact exercise, manageable for people of all ages and body types—those with different ailments, aches and pains, as well as varying levels of stress or motivation.

Anyone can perform basic yoga poses, even if it requires making minor adjustments. If you are just starting out, don’t push yourself too hard to go deep into your stretches to start. You can work your way there. Yoga should be soothing and nurturing to your body. It definitely shouldn’t hurt.

On the Nutrisystem program, we recommend 30 minutes of physical activity each day. Consider adapting a yoga practice to shed some pounds, take care of your body and create some peace in your life. We know once you give it a try, you will become a believer just like us! There are so many options when it comes to yoga for beginners.

Here are seven yoga moves you should try for your low-impact exercise routine:

1. Butterfly Pose >

 

woman doing butterfly yoga pose

For the ultimate hip stretch in a soothing and peaceful move, look no further than the Butterfly Pose. This is a great pose for deep stretching in the hips, thighs, groin and knees. Sink into this simple stretch with feet pressed together and knees pointing out to the sides, creating butterfly wings with your legs. Make it a go-to pose for hitting those areas of your hips that are often overlooked, nurturing fatigued muscles, relieving stress and even potentially reducing pain associated with PMS and menopause! Learn more here >

2. Cobra Pose >

 

man doing cobra yoga pose

Snake into this low-impact exercise to strengthen the shoulders, abdominals and glutes. It can even open and stretch the chest and back. Cobra Pose may help sufferers of asthma and sciatica, provide comfort for overworked and stressed muscles and improve flexibility. Breathe through the elongating and soothing stretch, with care not to overextend your back, which can lead to injury. Learn more here >

3. Downward Facing Dog >

 

woman doing Downward Facing Dog yoga pose

This is a classic pose that even non-yogis know and love. It’s a great standby to slip into for a quick midday stretch at the office, an unwinding routine after a long day or post-workout relief. Targeting the back, shoulders, arms, hamstrings and calves, this simple and blissful pose is a finger to toe stretch that has the power to help relax your entire body, calm anxiety, increase energy, soothe digestions, improve your mood and more! Learn more here >

4. Cat and Cow Poses >

 

man doing Cat and Cow Poses

The cat and cow pose combination is a fabulous stretch to soothe and strengthen the chest, back and neck, while helping to reduce stress and aid in the flow of the digestive system. Performing these poses together is also associated with improved posture over time and lengthening of the spine. Once you get your groove of smoothly transitioning from one pose to the next, you’ll slip into back, neck and chest soothing heaven. Learn more here >

5. Chair Pose >

 

woman doing chair yoga pose

Spending all day in the car… or at a desk? You need a low-impact exercise that will undo this burden on your body. Add Chair Pose to the routine. This yoga for beginners move will reactivate those leg muscles without any rapid movements or heavy weights. Just squat and rise to your toes. You’ll better your balance over time, so don’t feel silly if it takes awhile to ace the pose. Try it here >

6. Warrior II >

 

man doing Warrior II yoga pose

Welcome a low-impact exercise that actually has an impact, because this pose might have you feeling a bit like a warrior. Warrior II is a fantastic way to ignite and stretch all of the muscles in your body. Legs to arms, you’ll definitely feel it. Extend one leg back and bend the other forward, as if performing a lunge. Just remember to keep your knee at a right angle to the floor to avoid straining your joints. Stretch out your arms, and keep your gaze forward. Learn more here >

7. Modified Side Plank >

 

woman doing Modified Side Plank in yoga class

Want to tone your tummy? Modified Side Plank it is! Yoga for beginners is turned on its side with a low-impact exercise that targets your belly regions. As the name implies, Modified Side Plank is a pose that requires raising off of the floor and balancing on one side. You’ll feel yourself hitting muscles you’ve forgotten you even have. Even if you do crunches all day (a massive strain on your neck by the way), you’re not getting that laser focus on your sides. If you’re targeting a whole muffin top region, you’ll want to get it all! Learn more here >

*Always consult a doctor before beginning any exercise routine.

10 Tips for Sticking with Your New Year’s Resolution

If you’re like millions of Americans, your New Year’s celebration ended with a resolution to lose weight in 2022. Making a commitment like this is a great first step toward a healthier and happier you. But we all know that setting a goal is far easier than actually making it happen. Staying on track and maintaining weight loss can be quite challenging. But you can do this!

Here are 10 tips to make it easier to stick with your weight loss resolution this New Year and beyond:

1. Drink Up

Hunger and thirst are easily confused, so stay hydrated. But don’t make the mistake of drinking your calories. Opt for water. If you feel like you need a flavor boost, add fresh fruit slices, a few squeezes of lemon, or some sprigs of mint leaves.

2. Snack Mindfully

It is all too easy to derail an otherwise flawless diet by overeating at snack time. Be mindful of your snacks. Opt for fresh fruits and veggies, lean proteins and healthy fats. Make sure your choices serve up nutritional value and will keep you satisfied until your next meal.

3. Sleep

Studies show a link between sleep deprivation and excess pounds. Getting enough sleep will make it easier to make clear-headed, healthful choices throughout the day.

4. Jumpstart Your Weight Loss

Studies show that early weight loss is a predictor of long-term success. Look for programs that keep you motivated like Nutrisystem, which include a special first week to jumpstart your weight loss in the first seven days.

5. Eat Small

Research suggests that eating smaller, balanced meals throughout the day promotes greater weight loss and maintenance. Schedule meals every two to three hours, six times a day.

6. Get Moving

Exercise doesn’t have to be daunting! Get started with 10-minute sessions, three times a day. Movement sets your metabolism in motion so make sure it’s a consistent part of your weight loss efforts.

7. Eat Out, the Healthy Way

Restaurant portions can be monstrous. Set aside half the meal and save it for later. Avoid menu terms like “breaded,” “fried,” “crispy” and “smothered.” At buffets, fill your first plate up entirely with greens before moving on to other options. Try these simple tricks for dining out in slim-down style!

8. Embrace Setbacks

Sometimes diets get temporarily thrown off course by a missed workout or a second slice of birthday cake. Rather than throwing in the towel entirely, view the setback for what it really is, a temporary misstep.

9. Be Accountable

Keep a food and exercise diary to reinforce good habits. Log food, drinks, activity, weight and more to stay accountable. Try Nutrisystem’s FREE online tracking tool, the NuMi app, which makes logging simple.

10. Don’t Go It Alone

We know that losing weight isn’t exactly a cakewalk. But it doesn’t have to be impossible. If you haven’t already, check out Nutrisystem’s weight loss plans, which have been developed by experts to make it easier to lose weight and live healthier. We even have a Partner Plan so that you and a family member or friend can tackle your goals together!

If you are already on the Nutrisystem program, take advantage of our Weight Loss Coaching services. Our coaches are standing by to help answer all of your questions about Nutrisystem or weight loss in general. Sign up for the Nutrisystem newsletter so you can get recipes and fresh new weight loss tips from our experts delivered right to your inbox. Visit The Leaf Weight Loss Blog daily to get the latest nutrition and fitness tips, plus hundreds of healthy recipes that fit with your plan.

With the right attitude and the right tools, you can make 2022 the year you finally lose the weight for good. Get started with Nutrisystem today! >

How to Meet Your Steps Goals Despite Winter Weather

If you got a step-counting watch or a fancy new pedometer for the holidays, the frigid weather of January and February can be an extra bummer: Every hour, your new gadget buzzes to remind you to get up and meet your hourly steps goals. But it’s so cold outside!

You don’t have to pile on 10,000 layers to go out and reach your steps goals. With a little creativity, you  can get moving all winter without turning into an icicle.

Here are seven ways to meet your steps goals while you wait for spring:

1. Head to the mall.

 

mall

Mall walking sounds like a throwback exercise, but it’s actually increased in popularity since the ‘90s: According to the Centers for Disease Control and Prevention, malls are the second-most popular place to take a walk, after your own neighborhood. If you’re worried you’ll spend too much, borrow a trick from America’s most experienced mall walkers: Go early, before most of the stores have opened. You’ll also gain another benefit—in studies of mall walking, participants said that unlike at the gym, they didn’t feel pressure about their speed, attire or physique. If you’re there before the stores open, there’s no one to compete with but yourself!

2. Use a jump rope.

 

jumping rope

Most step counters will register jump roping as steps, and it’s an incredible way to get fit in just a few minutes per day. In fact, scientists say that 10 minutes of jumping rope is the equivalent of running an eight-minute mile.

You don’t have to jump for 10 minutes in a row, and if you’re worried about tripping, you can start without actually jumping over the rope: Instead, put both handles of the rope in one hand, and swing the rope to the side of your body as you jump. This will help you get the rhythm of jumping down before progressing to actually jumping over the rope. Try going for 20 seconds at a time, rest for 10-20 seconds, and repeat.

3. Click on an old-school workout video.

 

Woman Exercising

Go retro with your activity: Fire up YouTube for a classic workout video that won’t just make you sweat, but will make you smile. Most of the infomercial and as-seen-on-TV workout tapes of the 1980s have been uploaded to the site, and they’re free to watch and play along. Whether it’s dance karate, something that goes for just eight minutes, or your favorite old-school celebrity’s tape, you can find one that lets you laugh along with the dated fashions while you do a workout that fits your fitness level—and will be counted on your watch.

4. Instead of emailing, walk to talk to your coworker.

 

coworkers walking

If you sit at your desk and stay there all day, your health may be at risk: A study from the American Cancer Society found that women who sat for six hours per day were 37 percent more likely to die during the study than those who sat for three hours or fewer. So instead of emailing to set up a lunch meeting or to ask a quick question, get up! Walk to your coworker’s desk to discuss that new idea or to hash out details of tomorrow’s meeting. While you’re up, take a walk to a water cooler that’s further than your normal one before returning to your desk. You won’t just get steps, you may find you’re more creative: Scientists who studied walking and problem solving found that those who walked gave more creative answers than those who were seated.

5. Mix it up on the treadmill.

 

treadmill

Your gym or community center might have a treadmill, but you might think it’s torture: And actually, you might be right! Treadmills were invented in the 19th century for prisons to punish defiant inmates, according to one online source. But you’re not in chains, so the mill doesn’t have to mean suffering, and it doesn’t have to be boring: Treadmill gamers combine treadmill walking with mobile video games to break up the monotony. One member of an online forum about the activity lost 70 pounds doing the activity.

Start with a game that’s not too packed with action—if the game moves too much, you might “drift” off the mill. (Puzzles are usually a good bet.) And if you’re not into games, turn watching TV into a game of its own: When the show is on, walk a little faster than normal. During the commercials, slow it down. Mixing up your speeds like this can help you burn more calories while you reach your steps goals: In a study conducted by Ohio State University, research found that by walking in sped-up bursts of just five inches more per second, exercisers burned 20 percent more calories than those going at a steady pace.

6. Catch your local museum’s discounted or “free” day.

 

museum

Act like a tourist in your own town! Lots of us don’t take the time to check out museums that are right under our noses, and they’re a great (and warm) excuse to get more steps. If you don’t want to shell out full admissions fees, many local museums offer free or discounted days on entrance. And your bank may offer perks as well: Several national banks partner with museums for discounted admission when using your debit card. Get cultured, educated and fit—all without freezing!

7. Plan an active date or day out.

 

steps goals

Whether it’s date night, hanging with friends or filling the car with kids and going, getting out of the house will help keep you from going stir-crazy in these frigid days (and get in those steps goals). So instead of just lunch, dinner or a movie, pick something indoors and active! Go bowling with your best friend, take your husband to an ice-skating rink or take the kids to the most fun they—or you—will ever have breaking a sweat: An indoor trampoline park. These places are popping up all over the country, and with good reason—they are ridiculously fun. Coupons often pop up online, so you can go bounce your way to 10,000 steps at a discount.

10 Healthy New Year’s Resolutions You’ll Actually Keep

Work out an hour a day! Lose 20 pounds! Stop eating cookies! These may sound like some of the overly-ambitious promises you make at the start of every year, only to break a few weeks later. Get-healthy goals are good, but only if you can actually keep them.

Here at Nutrisystem, our mission is to make healthy living easier. We want you to succeed at this. And this year, to help you get off to a successful start, we’re dishing out 10 New Year’s resolutions to consider making in 2022. They’re realistic and achievable, so you won’t abandon them in a month. Plus, they’ll help jumpstart your journey toward a happier, healthier you.

Here’s to the very best year yet! Check out these 10 New Year’s resolutions for a healthy 2022:

1. Aim to drop one to two pounds a week.

Evidence shows you’re more likely to keep the weight off when you lose it slowly and steadily, according to the Centers for Disease Control and Prevention (CDC). And as you work toward your ultimate goal, your effort along the way does your body good: Even a modest weight loss, such as five percent of your total body weight, can help improve blood pressure, cholesterol and blood sugar levels. [If you weigh 200 pounds, a five-percent weight loss equals 10 pounds.] A weight loss program like Nutrisystem can help you achieve this healthy rate of weight loss.

2. Walk more.

You’ve heard it a million times, and for good reason: It’s safe for most people, low-impact and requires nothing more than a pair of supportive shoes. Walking helps manage your weight, strengthen your body, and boost your mood; do it regularly and research suggests you’re likely to live longer. Begin with a slow stroll, for just a few minutes a day; then gradually build up your time and pace to the recommended 150 weekly minutes at a moderate-intensity. Break that up into small chunks if that’s more doable for you: Three, 10-minute brisk walks a day, five days a week.

3. Do body weight exercises.

Lunges, push-ups, crunches and squats: These equipment-free moves are a great way to add strength training to your routine. Regular strength training helps build lean muscle mass so you burn calories more efficiently; it also helps strengthen bones, manage your weight and sharpen thinking skills.

4. Add veggies to every meal.

That’s one way to help meet your “eat healthier” goal. Vegetables are low in calories, high in filling fiber and loaded with nutrients that may help reduce your risk of disease. And while you’re pretty good about getting some greens on your dinner plate, don’t skimp on other meals: In the morning, add spinach to an omelet or try smashed avocado on whole wheat toast; pile a lunch sandwich high with extra fixings (tomatoes, cucumbers, avocado) or use lettuce as a wrap (instead of bread); and during snack time, munch on carrots dipped in hummus or blend frozen broccoli or cauliflower into a fruit smoothie.

5. Practice deep breathing.

It’s one of the simplest and most effective ways to start meditating. Find a quiet spot, get in a comfortable position and focus all your attention on feeling and listening as you slowly inhale through your nostrils for a count of three, then exhale. Try placing your hand right below your navel so you can feel your belly rise and fall. Spending even a few minutes a day in meditation can help reduce stress and ease anxiety.

6. Sip water throughout the day.

Research has shown even mild dehydration can sap energy, reduce your ability to concentrate and negatively affect your mood. Plus, scientists from the University of Illinois at Urbana-Champaign found people who drank one, two or three more cups of water a day cut calories and reduced their consumption of saturated fat, sugar, sodium and cholesterol. One guideline we like at Nutrisystem is to drink a half ounce of water for every pound of weight you weigh (so divide your weight in half and drink that many ounces of water per day).

7. Schedule a physical.

Regular health exams can help find problems before they start, or earlier when your chances for treatment and cure are better, says the CDC. Talk to your doctor about what screenings or exams you may need, and when you need them. To make the most of your visit, compile your medical history, bring along any medications (including vitamins and supplements), prep a list of questions ahead of time, be specific with any symptoms you may be experiencing, and be honest so your doctor can better assess you.

8. Make time to volunteer.

When people contribute to their community or an organization they are passionate about, they lead happier lives, have lower rates of depression, and may even live a little longer than those who do not volunteer, according to a research review of more than 50 studies. Think about causes that are important to you, and research groups that deal with those issues. Also consider what you have to offer: if you love building or outdoor work, or have a knack for teaching kids, look for opportunities where you can use your skills.

9. Pace your drinks.

Especially around the holidays, all that toasting and cheersing could lead to one too many cocktails. One drink a day for women, two for men is considered light to moderate, and may even help protect against heart disease. But heavy drinking (more than three drinks on any day or more than seven per week; for men, more than four on any day or more than 14 per week) can actually hurt your heart and your liver, as well as raise your risk of depression and certain cancers, according to research. To help keep consumption under control at a party, pace yourself to no more than one alcoholic beverage per hour. Sip slowly, and space them out by making every other a non-alcoholic drink, such as water, soda or juice. Also, don’t drink on an empty stomach—alcohol is absorbed more slowly with food in your belly. And throughout the year, keep a drink diary: Note each drink before you drink it—on a card in your wallet, in a note on your smart phone, on your kitchen calendar, or wherever works for you. It may help you slow down, and shed light on any potential problem.

10. Set a bed-time alarm.

As odd as that may sound, the most important sleep strategy is to stick to a schedule—go to bed at the same time every night, and get up at the same time every morning. So set an alert to ring about a half hour before you plan to hit the sack to give you time to wind down, power off the laptop, put down the smart phone and get ready for bed. When you get into a regular sleep rhythm, you get better quality and more sound rest.

New Year, New You! Lose the Weight with Nutrisystem

Happy YOU Year! Now’s the time to lose the weight and become your healthiest self. Whether you have significant weight to lose or just want to shed a few pesky pounds that showed up over the holidays, the new year is a great time to tackle your weight loss goals. Nothing says clean slate like tossing last year’s calendar in the trash and hanging up a brand new one.

But if you’re like most people, setting a goal and putting a plan into motion are two very different things. Even for those who get off to a good start, life can end up getting in the way. For a weight loss resolution, that could mean finding yourself reverting back to old eating habits or skipping workout sessions. Without structure and support, it can be really hard to keep working toward those healthy living goals.

Trust us; we get it. Here’s the good news: The Nutrisystem weight loss program was designed for people like you–people who want to lose weight but aren’t exactly sure the best way to go about doing it.

With Nutrisystem, you’ll be set up for success from day one. Research suggests that eating smaller, balanced meals throughout the day promotes greater weight loss and maintenance. On the Nutrisystem weight loss program, you’ll be doing just that. You’ll be eating a variety of guilt-free, nutrient-dense foods every two to three hours. Enjoy a mix of Nutrisystem breakfasts, lunches, dinners and snacks along with some of your favorite grocery add-ins like fruits and veggies.

And because we know that any weight loss meal plan that’s overly restrictive is bound to fail, we’ve also built Flex meals into our program. These are healthy meals you prepare at home (with our guidance!) or order while dining out. Flex meals give you the freedom you crave while keeping you moving along toward your weight loss goals.

Ready to start the clock? Click here to sign up today! >

Want a little more info before you take the pound-trimming plunge? Here’s everything you need to know about losing weight with Nutrisystem:

What You Get

 

lose the weight

We know how eager you are to see results after starting a weight loss program. That’s why we include our One-Week Reboot in your first shipment. This is a low-calorie meal plan for your first week on the program and is formulated to deliver fast weight loss results.*

  • You will receive a specially designed guide to help maximize your weight loss.
  • During your first week, you will eat Nutrisystem® breakfasts, lunches, dinners and snacks for all seven days.
  • You will receive seven Nutrisystem® shakes to use as your morning snack during this first week. These delicious shakes feature 15 g of protein to keep you feeling full and satisfied. Plus, Vitamin D to support immune health and Chromax® chromium picolinate to help reduce body fat and support lean body mass.**

In addition to this first week meal plan, your shipment will include your Nutrisystem meals and snacks for the remainder of the month. If you selected our Basic package, you’ll enjoy our ready-to-go menu. If you opted for one of our other packages, your shipment will include top-rated frozen foods.

You’ll also have access to our awesome weight loss app, NuMi. NuMi is the perfect companion to your weight loss program since you can use it to track what you’re eating, how much you’re moving, how much water you’re drinking and more. And don’t forget to follow our Facebook and Instagram pages! We offer up tons of tips and tricks for navigating the program plus awesome giveaways and exclusive offers.

Of course, you’ll also want to check back here daily since The Leaf is your healthy hub! We are always adding fresh content, Flex meal recipes and fool-proof tips for making the most of your Nutrisystem weight loss program.

What You Do

 

lose the weight

During your first week, we keep it super simple. You will enjoy Nutrisystem meals and snacks each day. The Nutrisystem shakes will be your morning snack during this first week. The only things that you will have to add are non-starchy vegetables and water.

This first week includes Nutrisystem meals, snacks and shakes each day. Every food item is color-coded so you know if it’s intended for breakfast, lunch, dinner or snack.

Once you’ve completed your first week (congrats!), you will continue losing weight in week two and beyond while enjoying Nutrisystem meals and snacks. You’ll also start to add in some of your favorite grocery foods (think fruits, veggies, nuts and nut butters, eggs, etc.). Plus, you’ll get to enjoy Flex meals–healthy meals you enjoy cooking at home or ordering out at your favorite restaurant. Don’t worry, we will give you all the guidance you need to make smart and healthy selections. That’s what our weight loss blog, The Leaf, is for! And get this; you can even relax with a glass of wine while on the Nutrisystem weight loss program.

Does it Work?


lose the weight

One look at all of our awesome Success Stories and you’ll know; Nutrisystem works. And not in the quick fix, crash diet kind of way. Our customers tell us all the time that they love Nutrisystem because it’s a sustainable lifestyle after you lose the weight. Even when they’re ready for life after our weight loss program, they are successful because they’ve mastered the skills they need to eat healthy for life.

Are you ready to become our next weight loss success story? Click here to sign up for Nutrisystem today! >

*Results vary based on starting weight and program adherence.

*IMPORTANT INFORMATION: Continuing this meal plan for more than one week in any consecutive four-week period may lead to health complications and is not recommended. If you have diabetes, are under 18 years of age, are pregnant or a nursing mother, or are following a specialized diet for health issues, you may not use this meal plan. Please consult with your physician before beginning Your First Week on Nutrisystem or any other weight loss program. Please be sure to eat all of the food that’s recommended for this program. Failure to follow the program protocol and eat all recommended food may result in developing health complications.

**As part of a healthy diet and exercise program.

How a 440-Pound Man Got His Life Back

MyFitnessPal is the leading app for tracking—and conquering—your nutrition and fitness goals. Log meals from a database of 14 million foods, track physical activity, and learn how to build healthy habits that stick. With more than 500 recipes, 150 workout routines, and a variety of expert-guided meal and workout plans, you’ll have the support you need for your entire health and fitness journey.

Team Up, Lose Weight & Win BIG! Enter The $100,000 Better Together Partner Plan Giveaway

Calling all partners: Our latest and greatest giveaway is here! 100 days. Over 100 winners. $100,000 in CASH PRIZES! Enter the Nutrisystem $100,000 Better Together Partner Plan Giveaway and you could win BIG.

What would you do with the grand prize of $25,000? Buy a car? Go on a second honeymoon? Team up, lose weight, and win big!

Over the next 100 days, we will be giving away $100,000 in cash prizes to over 100 winners. There is no purchase necessary to enter or win Nutrisystem’s $100,000 Better Together Giveaway. There are two easy ways to enter:

  1. Order the Nutrisystem Partner Plan because losing weight is better together! You’ll be automatically entered to win.
  2. Download the NUMI app in the Apple or Google Play store, go to the Newsfeed Card by clicking “More” and “News Feed”, and click “Special Offers” to submit an entry form, OR click here to download an entry form to submit via U.S. mail to Nutrisystem, Inc.

Prizes include:

  • Grand Prize of $25,000
  • 2 First Prizes of $10,000
  • Second Prize of $5,000, AND
  • 100 prizes of $500.

Get started on your weight loss goals in 2022!

No purchase necessary. For official rules, click here.

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