Wednesday, January 30, 2019

15 Skinny Sandwich Recipes for a Flex™ Meal Win

Sometimes you just want a delicious, hearty sandwich. The good news is that you can still enjoy this meal-time must-have when you’re trying to lose weight. You just have to make smart sandwich choices. In the article How to Build a Better Sandwich, we break down the basics of putting together a palate-pleasing sammie that still fits with your diet. Check it out if you want to build your next sandwich from scratch.

Or, take the easy (and delicious!) route, and try one of these skinny sandwich recipes you’re sure to love:

Hint: Just click on the recipe name, image or link in the caption to get the full recipe.

1. Skinny Cheese Steak Sandwich >

skinny cheesesteak

Get all the flavor and texture of a classic Philly Cheesesteak without any of the guilt-filled aftermath, thanks to this lighter version of a sandwich staple. Featuring thinly sliced pieces of steak covered in melted cheese with mushrooms, peppers and onions in between a soft roll, this is definitely one of our favorite sandwich recipes of all time. Count one serving as two PowerFuels, one SmartCarb and one Vegetable in your NuMi App. Click here to get the full recipe >

2. Buffalo Chicken Sliders >
Buffalo-Chicken-Sliders

Of all of the sandwich recipes on The Leaf, this is definitely one of our customers’ favorites. Featuring shredded chicken smothered in spicy, seasoned buffalo sauce with crunchy lettuce in between two soft buns, it’s really no wonder this staple sandwich is so popular. This recipe makes two servings, and each counts as one SmartCarb, one Powerfuel and one Extra, making this a great foundation for a Flex™ Meal.  Can’t get enough buffalo sauce? You’re going to want to check out this article: Love Buffalo Sauce? 5 Recipes You Won’t Want to Miss >

3. Pulled Pork Tenderloin Sandwich >

pulled pork

This sandwich recipe is bursting with delicious, savory flavor. Tender pulled pork and a mouthwatering combination of seasonings and sauces are slow cooked to perfection, then topped with a vinegar cabbage slaw that adds a crunchy kick of flavor on a soft bun. Click here to get the full recipe > Love pork? Trim the fat with these Four Fabulous Pork Recipes >

4. Chicken Sausage & Peppers >
Sausage and Roasted Pepper Sandwich

We keep a classic sandwich lean by replacing regular sausage with chicken sausage in this savory sandwich recipe that’s also packed with sautéed peppers and onions in between a warm, toasted bun. Clocking in at a little more than 300 calories, and counting as two PowerFuels, one SmartCarb and one Vegetable, this popular pick makes a great Flex™ meal option. Click here for the full recipe >

5. Turkey, Apple & Swiss Waffle Sandwich >
turkey sandwich

If we weren’t so floored by the flavor of this delicious sandwich, we’d be stuck on just how creative it is. Using your Nutrisystem Buttermilk Waffles as a stand in for bread, this top-rated sammie combines turkey, apple, red onion and Swiss cheese with an unbelievable avocado sauce for a delicious dish your taste buds and your waistline will thank you for. Click here to get the full recipe >

6. BBQ Chicken Sandwich >
BBQ-Chicken-sandwich

Have your BBQ and lose weight, too, with this popular pick that’s one of our favorite sandwich recipes. Featuring tender, shredded chicken breast smothered in a smokey BBQ sauce and topped with a flavorful classic coleslaw mix in between a soft bun, this is one healthy recipe the whole family will love. Counting as two SmartCarbs, two PowerFuels, three Extras and half a Vegetable, this sandwich can be enjoyed as a flex meal. Just be sure to check your Flex™ meal guidelines to determine how best to tweak the recipe to fulfill your flex meal requirements. Click here to get the full recipe >

7. Artisanal Grilled Cheese >

grilled cheese sandwich recipes

This Artisanal Grilled Cheese puts a flavorful spin on a staple sammie. Pair it with a warm cup of soup or a veggie-packed garden salad for a balanced meal that will become a regular on your menu. Click here for the full recipe >

8. Trail Mix Mash-Up Breakfast Sandwich >
Trail Mix Mash-Up Breakfast Sandwich Recipe

Get your mornings off on the right foot with this tasty bagel breakfast sandwich featuring your Nutrisystem Honey Wheat Bagel topped with creamy (or crunchy, if you prefer!) peanut butter, sliced banana and raisins, then sprinkled with cinnamon. The healthy fats from the peanut butter and the fiber from the bagel and raisins will help keep you full, while the complex carbs from the bananas will help boost your energy. So you’ll stay satisfied and strong till lunchtime rolls around. Click here to get the full recipe > Or, if you’re looking for some other tasty ways to enjoy the Nutrisystem bagel, click here for five more delicious recipes using your Nutrisystem Honey Wheat Bagel >

9. Avocado Chicken Salad Sandwich >

avocado chicken salad sandwich sandwich recipes

This delicious Avocado Chicken Salad Sandwich is a dieter’s dream: It’s delicious and it takes mere seconds to prepare. Not an avocado fan? Feel free to leave it off. Although we think it definitely adds a little something extra to this popular sandwich recipe. Click here for the full recipe >

10. Turkey and Goat Cheese Wrap >

turkey and goat cheese wrap sandwich recipes

This delicious Turkey and Goat Cheese Wrap is loaded with vibrant veggies for an extra touch of flavor… and crunch. Click here for the full recipe >

11. Tasty Tuna Salad Wrap >

tuna

Tuna is the chicken of the sea, and for good reason. Its white, lean and oh-so-versatile! This healthy take on the Nutrisystem Tuna Salad is ready in under five minutes. Perfect on-the-go or for a lunch spent in, you will check one serving of heart healthy fish off your list for the week. Like most fish, tuna is rich in heart-healthy and waist-friendly omega-3 fats. Each bite is a source of protein. This recipe adds some extra nutrition and counts as a Nutrisystem Lunch, one PowerFuel, one Vegetable and one Extra. Click here for the full recipe >

12. Skinny Egg Salad Sandwich >

egg salad sandwich recipes

This skinny take on a staple sandwich is just as healthy as it is hearty. Just consider this fair warning: You may want to consider doubling the recipe. A sandwich this tasty is likely to draw a hungry crowd. Click here for the full recipe >

13. Mediterranean Tuna Pita >

tuna pita sandwich recipes

Add some olives, onions and sun-dried tomatoes to your standard tuna pita for a delicious and healthy Mediterranean twist. Click here for the full recipe >

14. Chicken Pita Pocket >

chicken pita pocket sandwich recipes

Need a quick and tasty lunch for a busy workday? Searching for the simplest dinner that still delivers on taste and nutrition? Introducing the Chicken Pita Pocket! It’s easy to prepare, full of nutrition and totally tasty! With characteristics like that, is it really any wonder this is one of our customers’ favorite sandwich recipes? Click here for the full recipe >

15. Light Fruit & Cottage Cheese Sandwich >
fruit and cheese sandwich healthy breakfast recipes

We know we say it about all of our sandwich recipes… But this delicious dish really does bring something a little something special to the table. This Light Fruit & Cheese Sandwich is an absolutely delightful combination of sweet, fresh mixed fruit, honey, light cottage cheese and cheddar stuffed into an airy yet filling whole wheat pita pocket. Chopped green onion adds an extra flair that leaves our taste buds wanting more of this fantastic recipe. This ideal Flex™ Meal starter is all completely dietitian-approved, and satisfies sandwich cravings in a totally unique and amazing way. Click here for the full recipe >

The post 15 Skinny Sandwich Recipes for a Flex™ Meal Win appeared first on The Leaf.



from The Leaf http://bit.ly/2SjbtOg

Please Help Doctor Throwing Me Curve Balls!! KETO vs CICO

Some back ground – I have been heavy for most of my life, always being the fat kid growing up being high 200's at age of 12. Best I ever weighed was in High School at around age 16-18 I was 250-275lbs and maintained about 275 to age of 21. I was happy at this range and that is my ultimate goal. I was very active back then with heavy job in grocery business then went to flooring. Around 21 I changed careers and got into insurance which that put me into a sedentary position. Once in sedentary position I slowly but surely packed the weight on. In my local area drinking is the norm(if not required) and a lot of it has to do with beer for I do love to have a cold one or 12 but it also has to do with inactivity and food as well.(Small town 4 pizza parlors and 10 bars and the next small town over has the same)

At the beginning of December I found this subreddit r/Loseit and it was very inspiring. I started researching CICO and came across a gentlemen on youtube, Layne Norton(biolayne) and the way he explained was straightforward and easy to understand. When I started CICO I weighed in at 350. I have been very diligent in counting calories as many of us do. I use Cronometer to track. I normally have 500 cal by lunch and that seems to leave me room for drinks after work and sensible dinner. I have CICO set for 2lb loss a week so try to stay within 1900 cals a day, but dont stress if go over. This has been working thus far with current weight at 331.9 total loss of 18.1lbs in almost 2 months.

Now the curve ball!! Went for 6 month check up at doctor office(seen every 6 months due to MS/Lyme Disease) and he is encouraging me to do the no carb/KETO. Way he explains is calorie count is not as important as cutting out the carbs. He wants me to switch from beer to whiskey and diet ginger ale and no carbs. I tried this yesterday without a problem but my calorie count was increased from the food. Instead of having my fit and active whole wheat bread with light butter spread total 160 cal and a smart one micro meal at 280 cal I had eggs, slice of ham and cheese total 370 cal and cheeseburger no bread, mayo ketchup total 535 cal. That is way over my normal cal of 500 by end of lunch!!!

This great increase in cal goes against everything I have learned about CICO and I am very confused here. I weighed in this morn and lost weight so not sure if there is some validity to the no carb KETO way. I am willing to try anything to cut the weight at this point but don't want to go down wrong path!!

I am looking for some input and guidance from those that have done both KETO and CICO. Thank you for your time.

Edit: I started doing my own research yesterday and found Dom D'Agostino who is pro KETO and friends with Layne Norton who is CICO and what he was discussing was that the KETO diet helps people with Neurological disorders Ie Brain fog from MS/Lyme disease and I am wondering if that is the Primary Care motives for me doing KETO. I have a follow up with Neurologist in June so will get his opinion as well. I am here now for the real second opinion from all of you that may have tried both and results for my concern at this time is weight loss not brain fog. Cheers!

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from loseit - Lose the Fat http://bit.ly/2GaDfWO

What made the difference in my weight loss journey....

Hi all, maybe it does help you in your journey as well. I went keto 3 years ago, tried IF, have a good exercise regime, but I was still not able to maintain my weight. I was always pretty good in losing it if needed, but then I always gained it all back. What I always despised was to track calories. Since I did keto, I was encouraged by others that keto does not require tracking calories as long as you keep an eye on your macros.

The last time I lost weight was about 6 months ago. It was easier this time because for the first time I had tracked my calories. I logged in all my food for the day first thing in the morning. If I like something I eat it every day. So the tracking was actually not too difficult. And I always added one evening treat in my food plan for the day, mostly a nice protein bar and 2 pieces of dark chocolate - those calories were part of my daily calorie budget.

This was a game cahnger. There was always a great treat waiting for me at the end of the day that I could look forward to and enjoy guilt free. That made it really easy to stay within my food plan for the day. I never felt deprived.

Once I reached my goal weight, I continued with this method. I am still tracking everything and always build in my daily evening treat.

I am travelling quite a bit for work, so tracking everything in advance is not always an option. But I am still adding my evening treats first thing every morning so that I know how much calories I have left for the day.

Downside of this approach is that I am afraid I might be trapped in the tracking for life. But at least I found a way to maintain my weight. That is a price I am happy to pay. These ups and downs in my weight were awful and caused ups and downs in my moods as well.

What I also learned over the years: your diet is something deeply personal. What works for others might not work for you. For example, IF really did not work for me. It backfired big time - after not having breakfast I always ate way too much for lunch. And in the evening I ate too much because I knew that there would be no breakfast. I found out that I do best when eating 3 meals and two snacks a day. This eating schedule is being criticised by everyone as it is so against the IF trend. But I am happy with it, never need to wait too long for the next meal, plus it helps me with the portion control.

So I would encourage you to try different ways of eating and nutrition to find your way. There is no one size fits all in dieting. Don't trust those that promise you the golden key to success.

Hope these thoughts help someone out there :) great community here, thanks for reading.

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from loseit - Lose the Fat http://bit.ly/2Sg3S33

Lifting and losing

I've been up and down with my weight for years. Most recently I went from 342.5 pounds down to 225. Then I gained a bunch back and made it back up to 330. I'm eating right again and losing but not as fast as I normally would. The only difference is that this time I'm doing weight training almost every day and it's winter so I'm not getting much cardio from mountain biking.

I'm doing keto OMAD, which is my usual routine.

Could the weight training be hampering my weight loss in any way? I'm noticing more muscle mass and I'm able to do more reps/heavier weights than I was when I started about 2 1/2 weeks ago but I cant imagine I've packed on multiple pounds of muscle in the course of a few weeks. Unless maybe I'll build muscle easier because I'm starting so obese?

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from loseit - Lose the Fat http://bit.ly/2HNmkfE

Day 1? Starting your weight loss journey on Wednesday, 30 January 2019? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

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from loseit - Lose the Fat http://bit.ly/2RVv3Rs

[Challenge] European Accountability Challenge: January 30, 2019

Hi losers and maintainers, how are you? The end is near! Hope you're thinking of some goals for next month if you'll be joining this challenge in February. Question of the day if you want one is: do you all want me to continue with questions of the day next month? If so do you prefer if they're always weight loss/fitness/health related or are some random ones ok too?

 

For anyone new who wants to join today, this is a daily post where you can track your goals, keep yourself accountable, get support and have a chat with friendly people at times that are convenient for European time zones. Check in daily, weekly, or whatever works best for you. Anyone and everyone is welcome! Tell us about yourself and your goals and join us already :) And it's all more fun when you comment on each other's posts, so let's encourage each other too!

And on to the accountability part...how's your day going? Let us know how you're getting on with your goals, if you have any questions, need to vent, have a SV or NSV to share, etc. And feel free to just have a chat about how your day went! We got this :D

 

Nothing to report from me yet, will update tonight. Have a great day everyone!!

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from loseit - Lose the Fat http://bit.ly/2HGaRhB

Progression of weight loss

My starting point is: 16 years old 6'2", 20 stone and 3lbs and around a 30% body fat. This was 3 months.

I can verify to anyone that weight loss is hard, there is no easy way around it. It isn't easy but that doesn't mean you should not do it, the key element is MOTIVATION. Motivation to workout, motivation to learn and the most important motivation to diet.

Okay, now on to me. It is currently the 30th of January and after the best feeling months of my life. I am down a whole 10 and half pounds or 6kg. Though it may not sound like a lot but this is the first step that I have seriously taken towards weight loss.

Thank you to this community and all the other gym related communities, both on discord, reddit, instagram and the internet as a whole.

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from loseit - Lose the Fat http://bit.ly/2Gc15le