6 Home Exercises You Can Do with Your Dog

You make plans to meet your friend for a walk—and she cancels. Your husband says he’ll do an exercise video with you—and he bails. Sometimes fitness buddies’ flake, which may deflate your workout motivation. You know who won’t come up with an excuse for skipping home exercises? Your uber-reliable, four-legged, furry best friend!

Staying active with exercises at home can be tough, especially during the current coronavirus (COVID-19) pandemic and the times of social distancing and self-isolation we are living in. However, regular physical activity is an important part of your weight loss journey.

Nutrisystem experts recommend 30 minutes of activity each day—and research suggests your canine companion can help you do just that! According to Scientific Reports, one study found that dog owners are four times more likely to meet recommended exercise guidelines of at least 150 minutes of moderate exercise every week, when compared those who don’t have a dog.

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Here are six home exercises that you can do with your dog:

1. Pound the pavement.

Brisk walking is an excellent workout for you and your pooch for many reasons. In humans, walking can help with weight loss, improve mood and strengthens bones and muscles, says Mayo Clinic. According to VCA Animal Hospitals, it can also keep your dog’s joints healthy and promote positive mental and emotional health. Plus, when walking with your dog, you may not only walk longer, but you may also move a little faster: One study, published in BMC Public Health, found that dog owners walked on average 22 minutes more per day compared to people who didn’t own a dog. They also walked briskly at a “moderate intensity cadence” and got their heart rates up.

2. Lunge (with a paw).

If toned legs are a goal of yours during your wellness and weight loss journey, then the lunge is your move. Even in its most basic form, it targets multiple muscle groups in your legs and works your glutes, while strengthening your core. This is how to do a forward lunge. > However, you can also do the same move in reverse, which places less stress on your knees and can engage your pooch.

Women’s Health Magazine recommends getting your dog in on this great home workout. Have your dog sit as you stand in front of him or her. Then take one large step back, lowering your hips until your front thigh is parallel to the floor. Make sure your knee stays directly above your front ankle. While you’re down in this position, ask your dog to give you their paw to “shake” (or just pet their head if they haven’t yet mastered that skill). Then return to return to start position and repeat on the other side.

3. Have a doggie dance party.

Dancing is a great way burn some calories when the weather isn’t suited for walking. Just crank up your favorite upbeat tunes and let loose in your living room or backyard! 30 minutes of disco dancing can burn about 244 calories in a 185-pound person, says Harvard Health. You can also try a fun dance workout video.

No doubt your pet will join in on the dancing action—running between and around your legs so you both get in a little cardio workout at home, says Fetch by WebMD. And if your four-legged partner shows some real rhythm, you might look into competitive canine freestyle—yes, it exists. According to the Canine Freestyle Federation, this team activity involves dog and human duos performing choreographed dance routines.

Music has an amazing impact on weight loss! Check out this helpful wellness article on The Leaf and see what expert research says regarding your music selection and burning extra calories.

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4. Squat and play.

Shape Magazine suggests using a variation on the classic squat to workout with your pooch. We’ve adjusted it slightly but it should still get your heart pumping. Step one: Grab your pet’s favorite treat or toy, then prepare to squat while playing with your pooch!

When performing a classic squat, stand up straight with your feet a little wider than hip-width apart and toes slightly turned out, says The American Council on Exercise. Now here comes the fun! Hold the doggie toy out in front of you with both hands. Tighten your core, and shift your hips back as you squat down, bringing the toy down for your dog to see. Then stand back up, bringing the toy up with you. Your dog gets a little exercise jumping or reaching for the toy, while you tone up with these home exercises.

Here are more toning workouts from the fitness section of The Leaf! >

5. Play ‘active’ fetch.

Whether you’re tossing a ball in the yard or a favorite toy across the den, there’s no reason to sit still while your dog retrieves it. Fetch by WebMD recommends adding some workouts in-between each throw. Try doing some jumping jacks, high knees or crunches while you wait.

6. Wall-sit with your pup.

This quad-burning move might burn a little more when your dog gets involved. With your back and hips flat against a wall, slowly walk your feet out and lower yourself to a sitting position, with your knees bent at a 90-degree angle, says Women’s Health Magazine. If your dog is small, hold them while you wall sit. If you have a bigger dog breed, have them put their paws on your lap for added resistance.

*Always speak with your doctor before starting an exercise routine.

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15 Summer Recipes for Your Diabetic Diet Plan

Summer’s here, and with it come the treats: Trips for post-Little League ice cream, popsicles on the beach, funnel cakes at the fair, and that gelatin salad thing someone always brings to the barbecue. Often times, there are lack of diabetic recipes to enjoy in your favorite season and keep you on track with your Nutrisystem D meal plan.

If you’re diabetic, prediabetic, or just watching your sugar intake, all these sweets can give you a serious case of FOMO. Fortunately, the Nutrisystem D diet plan is high in fiber and designed to deliver the right balance of protein, fat and carbohydrates. The secret to Nutrisystem D’s comfort foods that don’t spike your blood sugar is the Glycemic Index. Foods lower on this index release glucose more slowly than faster-acting carbohydrates, so with low-GI foods, your insulin system isn’t overrun. So you can enjoy many of your favorite foods with your Nutrisystem D delivery, which is designed by our team of nutrition experts to evenly spread out carbohydrate intake throughout the day to help you avoid insulin spikes. As a bonus, that spread also helps keep you from feeling super-hungry, which can help with your weight loss.

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These 15 diabetic recipes will help you enjoy the warm weather flavors you love while keeping your blood sugar steady and your weight loss on track.

1. Breakfast Quesadilla with Broccoli and Cheddar >

To kick off our list of diabetic recipes, we have a breakfast classic. You don’t have to wait for happy hour to enjoy the melty deliciousness of a quesadilla. With this simple recipe, you simply sauté some spinach and broccoli florets, scramble with egg whites, and then use the same pan to melt those ingredients with cheese in your tortilla for a gooey, stretchy meal that’s ready before you head out to conquer the day. And with one of your daily PowerFuels and 1.5 vegetable servings, it’s got protein and fiber that will help keep your blood sugar stable so you don’t crash (or get hangry) before lunch.

2. Tomato Basil Frittata: Instant Pot Recipe >

This isn’t your typical scrambled egg: Add some fresh, bright flavors into your morning meal all week long with the addition of tomato and basil in the eight servings of this fluffy, air-light frittata. And making it couldn’t be easier. Using the magic of the Instant Pot’s safe pressure cooking technology, you don’t have to watch a pan. Just pour the ingredients into a heat-proof bowl and press a button on the Instant Pot. While you get ready for your day, the machine will cook the frittata perfectly in just 20 minutes, giving you eight servings of this tasty, filling breakfast to share—or to keep in the fridge for grab-and-go morning meals all week.

3. Sweet Potato Hash Power Bowl > 

Did someone mention sweet potato hash?! And it’s one of our faves on our list of diabetic recipes. If you like a diner skillet, with runny egg coating vegetables and potatoes, you’ll love this homemade version. Combining sweet potato, onion, pepper and seasonings like chili powder and garlic powder makes a flavor-packed base that will fuel your morning with fiber and vegetable nutrition. Top it with a fried egg and avocado slices for protein and healthy fats to keep you full, and creamy flavor to tie it all together. You may not think of sweet potato as breakfast food—but this bowl has the power to change your mind … and power you straight through until lunch.

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4. Roasted Red Pepper & Turkey Pinwheel Wraps >

Food is more delicious when it doesn’t just taste good, but looks great, too. And it can be healthier, too: Eating a rainbow of colorful foods is a great way to make sure your meals are packed with nutrients that your body needs to thrive. These pinwheel wraps check all three boxes: They’re popping with red and green colors from peppers and spinach. The simple-to-master pinwheel design makes them pretty enough to share at a barbecue or party. And, of course, they’re delicious: Creamy hummus helps bring together the veggie flavors with sliced turkey for a wrap that’s hard to resist. And at just 294 calories per serving, you won’t have to try to resist these tempting twirls.

5. Grapefruit Avocado Toast >

Avocado toast is a hit thanks to the creamy hit of that green wonder—and the healthy fats in avocado make it great for your weight loss goals, too. In one study published in Nutrition Journal, participants who ate avocado with a meal were less hungry over the three to five hours following the meal than other participants who went avo-free. Try topping it with grapefruit for a sweet, tart twist that’s a breakfast classic. At just 229 calories, this belly- and blood sugar-friendly toast is the kickstart you’ve been waiting for.

6. Avocado Chicken Salad Sandwich >

More avocado? Who could say no? This ingenious recipe swaps mayo in your normal chicken salad recipe for avocado—creating the same creamy texture you love, but with healthy, monounsaturated fats from the fruit replacing saturated fat. And according to Science Daily, that simple swap could be the key to dropping fat around your middle: Monounsaturated fats, like those found in nuts, seeds, olive oil and avocado have been found to help dieters lose belly fat.

7. Skinny Cheese Steak Sandwich >

Just by swapping in some lower-fat cheese and lean flank steak, you can have all the flavor of this Philly classic without all the calories. This sandwich isn’t “diet food.” It’s the real deal: Soft roll, sauteed onions, mushrooms, and peppers, and gooey cheese on tasty steak. And it’s all just 292 calories, counting as one SmartCarb, two PowerFuels and one Vegetable on your Nutrisystem D program. Make some to share, and you’ll be feeling the Brotherly Love.

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8. Pineapple Chicken Kebabs >

What says summer more than pineapple? How about pineapple that’s been made even sweeter by the fire of your backyard grill? These kebabs are a no-brainer to make: Just skewer onion, bell pepper, pineapple chunks and cubed chicken breast onto skewers, brush the veggies and meat with barbecue sauce, and grill. In a little less than 15 minutes, you’ve got a feast for the eyes and for your sweet tooth. And we do mean “feast”: Three skewers counts as one serving.

9. 10-Minute Shrimp Fajitas > 

Sizzling shrimp fajitas aren’t just for a night on the town—at just 10 minutes to prepare, these delicious, fajita-wrapped favorites can be your go-to weeknight meal. Spiced with cumin and onion powder, those little crustaceans are bursting with flavor, and all those veggies—three kinds of peppers, onions, cilantro garnish—are a slightly-sweet, filling kick that takes this dish from delicious to divine. And, a reminder: They’re ready in just 10 minutes! Whether you’re short on time or not, these should be on your short list for dinner tonight and may very well become a regular on your list of diabetic recipes.

10. Brussels Sprouts Skewers with Mustard Marinade >

These are Brussels sprouts that are fun to eat: Speared on a skewer, those tiny cabbages are a delight to pop off and munch. Grilling makes them crunchy, but it’s the marinade that really brings the heat: A simple mix of spicy brown mustard and olive oil coats those little green gems in flavor that is a perfect complement for your backyard barbecue favorites. Of course, you’re getting vegetable nutrition you need, and filling fiber that can help calm your cravings for some of the cookout’s richer, calorie-dense fare. But with the fun of grabbing them off the skewers, they’re a side that your guests will be happy you’re sharing and another delicious go-to on our list of diabetic recipes.

11. Oven Roasted Tomatoes >

If you’re sick of salad, these grape tomatoes are the cure. Simply by tossing them with olive oil and garlic before popping in the oven for 30 minutes, you’ve prepared a refreshing, slightly-sweet vegetable side that is a perfect, summery side when topped with thinly-sliced basil. The recipe makes six servings—but you may not want to share. And at just 42 calories per serving, you can pile them high while staying on plan.

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12. Honey Balsamic Glazed Carrots >

These sweet carrots are one of our favorite diabetic recipes for the season. When you think of cooked carrots, you might imagine mush. Just the thought of overcooked or canned carrots chunks or “coins” can be enough to make many people shudder at the memory of forcing them down at family dinner. These carrots are different: Baking them brings out sweetness from those orange spears which is amped up even more by the sticky, delicious honey balsamic glaze. Enjoy them as a brightly-colored, low-calorie side, or as a snack that improves on the tried-and-true carrot stick.

13. Skinny Spinach Dip >

This chain restaurant fave has all the creaminess, all the flavor, and all the dippable deliciousness of your favorite spinach app, but the use of Greek yogurt means it’s got far fewer calories. The yogurt doesn’t just take things away, though, it adds protein, meaning this “skinny” spinach dip is actually a super-powered, belly-filling, hunger-fighting powerhouse. With dill, lemon, scallions and red bell pepper, it’s a flavor hero, too. If you’re inviting friends, consider making double: The six guilt-free servings made by the recipe will go fast.

14. Skinny Brownies with Cream Cheese Frosting >

When we say you can eat your favorite foods on Nutrisystem D while keeping your blood sugar in balance, we mean it, and we mean your real favorite diabetic recipes—like these brownies with creamy frosting. Mashing sweet potato into the batter helps keep the fast-acting carbohydrates down, but they don’t taste like vegetables: The flavor of the tubers is masked by cocoa powder, coconut oil and diabetes-friendly Stevia baking blend sweetener. The cheesecake filling is friendly, too: It uses Greek yogurt and Stevia sweetener to reduce the amount of cream cheese without reducing the flavor or creaminess you love.

15. 3-Step Banana Pudding >

It doesn’t get much sweeter than banana pudding, and this creamy recipe doesn’t skimp. It’s got all the flavor of a dessert that takes a whole day of sweating in the kitchen, but without all that sweat—instead, you’re just three steps and a few minutes from a perfect dessert that’s topped with whipped cream for just 149 calories per serving. And because the recipe makes a big, healthy serving, you may even have some left over—perfect for a sweet snack tomorrow.

Ready to get started with your Nutrisystem D meal plan? Click here! >

The post 15 Summer Recipes for Your Diabetic Diet Plan appeared first on The Leaf.

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11 Hydrating Foods for Warm Weather Activities

It’s hot! Which means it’s easier than ever to get dehydrated. That can have consequences for your health and for your enjoyment of summer activities—exercising while dehydrated can result in dizziness and cramps, so it’s important to load up on hydrating foods. It can also effect your performance while you move: According to Human Kinetics, if you’re dehydrated as little as five percent, your workout’s “power output” can be reduced by 30 percent.

Staying hydrated can mean not just that your active summer activities are more fun, but also that your weight loss plan is more effective. One study published in the The Journal of Clinical Endocrinology &Metabolism found that when dieters drank two liters of water per day, they burned 400 extra calories each day—even if they didn’t change anything else. For men in the same study, those extra calories were specifically burned from belly fat.

You don’t have to actually drink a full two-liter to stay hydrated, though: You can get the water your body needs to function properly through hydrating foods. And, according to Science Daily, it can help you eat more while you lose: Scientists found that when people ate water-rich foods, they ate fewer calories without reducing the overall sizes of their meals.

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Here are 11 hydrating foods for warm weather activities:

1. Strawberries

Water content: 90%

One 50-calorie cup of strawberries can help lower your cholesterol and reduce your risk for diseases including cancer, heart disease, and diabetes. They also raise your risk of having a totally delicious summer. Try blitzing them into this Strawberry Mint Smoothie >, mixing them into Strawberry Popsicles >, or using them to top a refreshing Summer Salad >

2. Pineapple

Water content: 86%

Pineapple’s sweetness is suprisingly low-calorie: One cup has just 82 calories. But those 82 deliver 100 percent of your daily Vitamin C, as well as bromelain, an enzyme that can help you digest your meals more easily. Enjoy fresh rings or chunks, or for a sweet, refreshing treat that’s like a time-traveling trip back to childhood, try this simple, two-ingredient Pineapple Whip recipe >

3. Cucumbers

Water content: 95%

Cucumbers are one of the lowest-calorie foods you can find—clocking in at just 8 calories per cup. But low-calorie does not mean they’re low on flavor: Cukes are the ultimate way to deliver a refreshing, hydrating flavor to your barbecue guests. Whether it’s mixed into this Zesty Cucumber and Dill Salad >, whipped into this Greek-inspired 5-ingredient Cucumber Dill Dip >, or as the surprising base for a cucumber cup appetizer, you’ll be keeping your guests—and yourself—hydrated, full and satisfied.

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4. Skim Milk

Water content: 91%

When it’s skim, it’s almost all water. For non-dieting milk lovers, that can be a turnoff. But in the heat of summer, it makes skim a great, hydrating way to enjoy 9 grams of protein per cup when making a refreshing, cool-down smoothie— like this frothy, icy Lemon Cooler shake >. It’s summer perfection!

5. Zucchini

Water content: 94%

If you’re already a “zoodle” lover, this one’s a slam dunk. But for the uninitiated, here’s a crash course: By using a spiralizer, you can turn zucchini into “noodles” that freshen up vegetable dishes with a pasta-like eating experience that you’ll love. The great news for summer: Zoodles don’t have to be cooked! In a recipe like these Vegetarian Meatballs with Zucchini Noodles >, you can let the sauce warm up the raw zoodles to get the most hydration from the veggies with the least amount of labor—perfect for a quick summer dinner.

6. Oranges

Water content: 87%

There’s a reason these slices are on the sideline of every soccer game at the half: Oranges keep are a top pick for hydrating foods! But they also bring other nutrients along—like potassium, one of the electrolytes that’s lost when you sweat. So have your own slices on hand, or go for a more grown-up taste this summer: This 101-calorie Orange Carrot Ginger Smoothie > is a sweet, vitamin-rich, and refreshing glass that’s perfect for breakfast or for a late day snack on any hot day.

7. Celery

Water content: 95%

Here’s another potassium powerhouse: One cup of chopped celery has the same amount of the heart-healthy nutrient that you’d get from half a banana—but for just 14 tiny calories. But those little cals help beef up your favorite cool summer salads, from pasta dishes to chicken salad. Here’s a new favorite: Chop some celery to combine with another water-rich summer staple—watermelon—for this surprising, sweet and protein-packed Watermelon Chicken Salad > Sounds weird, tastes amazing!

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8. Tomatoes

Water content: 94%

Lycopene, a powerful antioxidant in tomatoes, may help lower your risk of stroke and certain cancers, according to Science Daily. And the redder your tomatoes are, the more lycopene they have—meaning summer is the healthiest time to eat ‘em. One surprising way to change up your tomato game: Add asparagus to the traditional Caprese Salad > for a fresh taste that feels luxurious—and adds a satisfying crunch to this staple summer side.

9. Edamame

Water content: 72%

This one’s surprising: With such a meaty texture, edamame doesn’t seem watery. But it’s got that hydration, and much more: like 18.46 grams of belly-filling, muscle-building protein per cup, and more potassium than you’ll get from two whole bananas. That’s good news in the heat, since eating more potassium can help reduce blood pressure risk, as well as your risk of stroke, according to the National Federation of Professional Trainers.

10. Carrots

Water content: 88%

Spending a few minutes turning a bag of raw carrots into pre-portioned, snack-ready containers or bags won’t just give you a low-calorie, high-fiber, water-rich source of food for when you get peckish. The act of cutting those carrots may also help you eat healthier overall: Those were the findings of one study, where more time spend on food prep was associated with healthier eating habits—and, as a bonus, with saving money on food. So you’ll be hydrated, feel full, and have fat where you want it—in your wallet.

11. Blueberries

Water content: 84%

What says summer like a cup of sweet, ripe blueberries (one of our favorite hydrating foods)? And they’re not just super good, but a superfood: Blueberries reduce the risk of heart attack in women by 33 percent, improve your memory, and can help widen your arteries so blood flows smoother. Have them fresh, or enjoy your blues in the smoothest way possible: As part of this super-simple, 5-ingredient homemade Blueberry Lemon Ice Cream Sundae >

*All water content percentages taken from the United States Department of Agriculture (USDA).

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Marathon Training Check In – Day 3

Marathon Training Check In Day 3 video update… Marathon Training Journal Video Blogs Marathon Training Day 1 Marathon Training Day 2 Keep Going with these: Boston Marathon Video Series Host  Pee on the Run? Disposable Urinal Review How Long Should You Train – Q&A   Follow @RunEatRepeat on Instagram for daily check-ins and fun!

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