National Soup Month: 16 Tasty Soup Recipes the Whole Family Will Love

Nothing warms your bones and fills your belly better on a chilly day than a piping hot bowl of tasty soup. These delicious recipes use a bounty of vegetables, lean meats and flavorful seasonings to create tasty soup to keep your taste buds happy and your diet on track.

Who doesn’t love a good bowl of tasty soup after a long day? It’s a classic dish that has the ability to warm the soul on those chilly evenings. What’s even better? Tasty soup can be packed with plenty of  healthy ingredients that allow you to be satisfied with comfort food, while being filled with vitamins and nutrients that help you stay on track with your weight loss! What more could you ask for?

Looking for some more classic comfort food? Click below to check out our Buffalo Mac and Cheese recipe!

Buffalo Mac and Cheese

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Here are 16 ideas for healthy, tasty and season-approved soup recipes:

1. Simple Pumpkin Soup >

It lives up to its name in the prep department: bring broth, pumpkin puree, ground ginger, curry powder and other yummy seasonings to a boil, simmer for a little, stir in milk, simmer some more and done. With its rich pumpkin taste and creamy texture, this no-fuss recipe is the perfect pick when you’re craving the quintessential flavors of fall. For a version with a little extra kick, try Spicy Pumpkin Soup >—which works peppers, onions and the Nutrisystem White Bean Chicken Chili into the recipe. Need to grab some of the Nutrisystem White Bean Chili? Get it here! >

2. Italian Chicken and Fall Veggie Soup > 

Butternut squash and turnips—it’s in there. Carrots and kale—yup, those are in there, too—providing all their vitamins and minerals. You’ll also find shredded roasted chicken, tomato paste, red pepper flakes and tons of Italian seasoning. But wait, there’s more: whole-wheat gnocchi adds an extra Italian flair to this super healthy and hearty soup. Make this your flex lunch on a cool afternoon, and count it as one SmartCarb, one PowerFuel, one Vegetable and two Extras.

3. Zesty Tomato Soup >

With a few cans of diced tomatoes, a few cups of veggie broth, onions and garlic, you can whip up a big pot of this all-time favorite to enjoy throughout the week or freeze and save for a busy day. Almond milk thickens up this soup, bay leaves enhance the flavor, and chopped basil on top serves as a tasty (and oh-so-pretty) garnish.

4. 5-Ingredient Chicken “Noodle” Soup >

The “noodle” is actually spaghetti squash, cooked and scraped into pasta-like strands to save on carbs. Low-sodium broth helps cut salt. Chicken adds protein, carrots boost nutrients, and fresh thyme brings more flavor. Five simple ingredients make for the perfect side of soup to any Nutrisystem meal. For another slimmed-down take on this comfort classic, try the Skinny Chicken Noodle Soup. >

5. Veggie Lover’s Risotto Soup >

A handful of extra veggies transforms the Nutrisystem Mushroom Risotto entrée into a delectable soup fit for fall. Zucchini, baby bell mushrooms, kale and a can of diced tomatoes mesh beautifully with the savory vegetarian sausage, shitake mushrooms, red bell peppers and pinch of parmesan to create a flavorful spin on a rice and vegetable dish. Need to grab the Nutrisystem Mushroom Risotto entrée? Grab it here! >

Crispy Sweet Potato Curly Fries

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6. Creamy Butternut Squash Soup >

Plan to make an extra-large batch of this one: with its smooth texture and the rich, sweet flavor of squash, your family will sample this cold-weather favorite right out of the pot. It’s creamy (without any actual cream), and the carrots and onions add flavor without any bad fat, making this a healthy meal you can enjoy all winter long. 

7. Corned Beef and Cabbage Soup >

It’s got the traditional ingredients right down to the potatoes, cabbage, carrots and celery which all pair nicely with lean beef; and the leeks, garlic and thyme season the broth into the perfect base for this hearty—but much healthier—version of Irish pub fare.

8. Sour Cream & Dill Chicken Noodle Soup >

When you’re short on time but craving comfort food, Nutrisystem has you covered with its Chicken Noodle Soup. Thick noodles and chunks of tender chicken in a tasty soup broth are ready in minutes. Then stir in non-fat sour cream and top with a pinch of dill for a new flavor in no time. Need to order some Nutrisystem Chicken Noodle Soup? Grab it here! >

9. Veggie Summer Stew >

Garden variety vegetables give it its name, but this stew can be enjoyed in the winter, spring and fall, too. Big chunks of zucchini and squash alongside diced carrots, tomatoes and red bell peppers give you pops of color and lots of nutrients in every spoonful. The fiber-filled white beans help satisfy your hungry belly, while onions and seasonings please your palate.

10. Cauliflower Sweet Potato Soup >

Two powerhouse veggies join forces to bring you one satisfying soup that’s high in vitamin C, low in calories and loaded with health-boosting nutrients. The cauliflower and sweet potato combo simmer in a broth with garlic, onions, paprika, coriander, cumin and ginger to create a flavorful side to your lunch or dinner. Each one-cup serving is only 127 calories.

Broccoli Cheddar Quiche with Loaded Potato Crust

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11. Easy French Onion Soup >

All the classic flavors with much fewer calories makes this a perfect flex lunch. Vidalia onions and bay leaves flavor the broth, sourdough bread sits on top, covered in melted Swiss cheese—all for 129 calories per serving. Log this recipe one SmartCarb, one PowerFuel and one Extra.

12. Black Bean Quinoa Pumpkin Soup >

Wonder how pumpkin soup could possibly get any better? Try this inspired recipe that tosses black beans, quinoa and kale into the mix. The added ingredients pump more than 12 grams of muscle-building protein into the soup, and chili powder and cayenne heat up the seasoning. Top it all with a generous sprinkle of shredded cheese and you’ve got a new, healthy twist on an autumn standard.

13. Loaded Potato Soup >

It doesn’t get much easier than this: take a Nutrisystem Loaded Potato lunch, add some skim milk, chicken broth, spinach and spices and voila—potato soup for only 315 calories. If you’re Nutrisystem, a one-cup serving counts as one lunch, one PowerFuel and ½ Vegetable. Grab Nutrisystem Loaded Potato lunch right here! >

14. 5-Ingredient “Cheezy” Cauliflower Soup >

Cauliflower is one of those all-around excellent vegetables. It’s got lots of potassium, vitamin C, vitamin K and folate; it’s less dense than potatoes and makes a great replacement for rice; and it’s an unlimited non-starchy vegetable on the Nutrisystem plan. In this tasty soup recipe, cauliflower cooks alongside leeks and garlic in chicken broth until tender; then it’s mixed with nutrient-packed nutritional yeast for a cheesy taste. Enjoy the soup with lean meat for a light flex lunch.

15. Kitchen Sink Veggie Soup >

It’s got a little bit of everything, as the name implies—spinach and tomatoes, celery and carrots, onions and garlic. Also in there: pearl barley to add heartiness and Italian seasoning for extra flavor. Consider this comfort in a bowl.

16. Tropical Gazpacho Soup >

The cold, tasty soup is so packed with fresh flavors, you’ll want to dive your spoon in—no matter the weather! Pineapple, mango and colorful peppers offer up lots of vitamins, and red onions, cilantro and lime enhance the taste of this season-less soup. Want to try another slurp-worthy Gazpacho? The Creamy Green Gazpacho with Grilled Shrimp > features healthy veggies blended with yogurt, avocado and a slew of seasonings, and topped with perfectly cooked shrimp. Delish!

 

The post National Soup Month: 16 Tasty Soup Recipes the Whole Family Will Love appeared first on The Leaf.

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Together, Let’s Make 2020 The Best Year Yet!

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. (Just look at all those smiling faces below, eager to help you make this your best year yet!). 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 2020. 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!

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.]

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.

10 Reasons You Need to Eat More Fruits & Veggies

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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; in fact, “back to basics” body weight training is predicted to be a top fitness trend of 2017, according to a survey by the American College of Sports Medicine. 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.

10 Reasons You Need to Eat More Fruits & Veggies

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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 you 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).

How to Know if You’re Dehydrated

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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.

10 Things Healthy People Do Every. Single. Day.

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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 time every night, 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.

The post Together, Let’s Make 2020 The Best Year Yet! appeared first on The Leaf.

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CICO: Don't believe in the CO part

Speaking primarily about weight loss here. I've noticed that exercise somewhat helps to maintain the weight or to slow down the unwanted weight gain, but (at least in my experience), weight loss depends LARGELY on how much you eat, and exercise does next to nothing to "combat" the pounds/fat.

I'll give you an example. I can maintain my weight eating 1200-1500 kcal/day. It literally does not matter whether I'm entirely sedentery or if I make a massive effort in exercising off an extra 1000/day with different exercises. Whereas I lose quite easily eating 500 kcal/day (being sedentery). Technically, it's roughly the same daily net calorie deficit. But it only gives results when the CI is low, rather than when CO is high... does that makes sense?

So yeah, what's the deal with that? Has anybody else noticed a similar trend in their weight loss?

(P.s. before anybody "points out" to me that weight =/= fat, I am aware. By weight loss I don't just mean the numbers on the scale, I mean inches too...)

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Day 1? Starting your weight loss journey on Thursday, 02 January 2020? 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.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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Weight loss has made me look old?

When I started losing I was obese, I looked old and frumpy because I wore ugly clothes and didn't feel worth anything more. About half way to now I was slimming down, I looked healthy, started dressing better but still had some youthful plumpness to my face.

Now I'm at around a 20 BMI. I'm loving how my body is looking, especially compared to before (just gotta tone up!) but my face! It looks positively gaunt. Two people have pulled me aside to ask if I've developed an undereating disorder. One relative was concerned I was ill. Didn't see it until just now. Saw a couple of pictures of me smiling and holy crap!

I look so old, way older than 23 (actual age). Does anyone else have this problem? Is it because of the rapid-ish change (16 months took me down 30 kg and 10 BMI points)?? How do I stop being dismayed at how haggard I perceive myself to look?

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Something I think every woman needs to hear

I wanted to make a post, and I am not even sure if this is the right sub to post it on, but it needs to be said.

Ladies- please do not compare your bodies to others. Throughout your weight loss journey, you probably have certain aesthetic goals that you want to reach. It is really, really easy to look at progress photos and see how others look and make it a goal to look like them. However, this will only mess with your mental health and even take away from your health improvement journey.

Some people naturally carry a lot of weight in their stomach. Losing weight will not make you have a smaller waist while maintaining your thick thighs. Losing weight means you take up less space than you used to, and every part of your body shrinks and sags. A calorie deficit will make you smaller- but you still might have a big stomach in proportion to your other body parts! This is entirely genetics.

I recently posted in r/progresspics and all of the comments were in shock with how much I weigh compared to my measurements and pictures. I weigh 170lbs and my waist is ~29.5 inches. There are people who weigh 30 less pounds than me with the same size waist and there are people who are the same weight as me with a larger waist! When you start your weight loss journey, you need to stay focused on your health and what makes you feel good, because so much of what you look like is outside of your control.

In 2020 remember to stay kind to yoursef and cherish the body you were given. After you get comfortable in your routine and made both mental and physical progress, you can worry about aesthetic changes in the gym. But don’t jump into this new year with misconceptions about what it really means to lose weight and remember that slow and steady really wins the race.

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My Weight Loss Story

I’m usually not very open about my weight and I think that ultimately hurts me. Towards the end of 2017 I went to the doctor for abdominal pain. It wasn’t anything major I had accidentally taken an antibiotic for too long and it was negative side effects. But while I was there they weighed me as per usual, 470lbs. Wait, 470lbs? How did it get this bad? I knew then and there that I wanted to change.

Earlier in the year towards the end of July I decided to stop drinking soda. Problem was I was still drinking sweet tea, juices, and milk. Well the hard part was quitting soda so I dropped the other right then and there and switch solely to water. Great. Unfortunately I made no changes in my diet and so I made no real weight loss progress.

I happen to have an excellent resource in that my friend is a personal trainer and he was more than happy to help with a good dietary and workout regimen. The end of 2017 had come and gone, I didn’t want to get lumped into the New Year’s resolution crowd so once the first of February hit I started hitting the gym. On top of that I started walking on my work breaks and walking my dogs at home.

With my new diet and exercise plan in place I had really started shredding weight. By the middle of March I had lost almost 40lbs (mostly water weight) in six weeks. Things were going great I was saying no to the things I should like fast food, pizza, ice cream, and sweets. I was saying yes to physical activity and healthy food.

It’s September of 2018 now and I’m down to 340. My birthday is in the middle of September and my family gets me an ice cream cake every year. I figure why not I’ll have a slice. Then one slice turn into three. Then the cake turns into candy, the candy into fast food, and the fast food into pizza. Why was I ever saying no to these things, they’re delicious?

All those no’s disappeared and they became a yes. Everything I was saying yes to disappeared and became a no. I saw the behavior coming and I tried to stop myself and stay on track. A bout of depression hits and it becomes impossible to recover, all the good stops and the bad starts in again.

In 2019 I went to the gym less than ten times. I kept a regular schedule walking my dogs for a few months but it faded too. I stopped walking on my breaks, I stopped eating healthy, I honestly gave up. The one good thing I retained was drinking only water. I weighed myself a month ago and came in around 420lbs.

For Christmas my sister got herself and me a gym membership. We went for the first time today because that’s when it started up. I was trying to give her pointers and suggestions regarding what my friend had taught me and she wasn’t very receptive. That aside we agreed to go every other day and she has signed us up for a weight loss challenge. I’m hoping she’ll be more open to my suggestions going forward, but; I had a great time and look forward to trying this again and getting it all the way right now that I know my pitfalls and shortcomings.

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