Healthier Comfort Food: 10 Homemade Mac and Cheese Recipes

This scientific fact is probably not going to surprise you at all: Comfort food is comforting.

In study after study, both animals and humans who eat in response to stress tend to feel less stress, says Evidence for Action. They explain that this comfort eating actually suppresses the chemical stress response—the production of the stress hormone, cortisol, which is responsible for many of the physical feelings we experience when we’re stressed out. There is other evidence that certain foods may reduce anxiety and help trigger the production of feel-good brain chemicals like serotonin and dopamine, says Harvard Health Publishing.

What also won’t surprise you is that comfort foods tend to be high in fat, refined carbohydrates, salt and sugar, according to Psychoneuroendocrinology. In excess amounts, these can lead to weight gain, particularly around your middle. Almost no one reaches for a sprig of broccoli to calm their nerves!

Mac and cheese ticks all the boxes. Plus, in a survey of over 1,000 people, mac and cheese made the top five list of favorite comfort foods for both men and women, says Treadmill Reviews. Women even rated it above chocolate!

The good news: There are at least 10 ways to make mac and cheese that are healthy, diet-friendly, delicious and comforting. The great news: It’s easy to make healthier comfort food that won’t leave you stressing over weight gain and meal prep.

What Your Plate Means for Your Weight Loss

Read More

Here 10 mac and cheese recipes for a healthy comfort food meal:

1. Buffalo Blue Cauliflower Mac and Cheese >

Technically, there’s no “mac” in this dish. However, it’s so cheesy and delicious, you won’t be able to tell. Instead, cauliflower florets swim in a creamy, cheesy, spicy sauce made of fat-free half-and-half, shredded cheddar, blue cheese crumbles, low-fat creamy cheese and spicy buffalo sauce. One serving of this low carb mac and cheese recipe is only 169 calories and counts as one PowerFuel, one Vegetable and two Extras.

2. Zoodle Mac and Cheese with Roasted Veggies >

No mac to be found here either! We replace the pasta with low carb by spiralized zucchini. If you don’t have your own spiralizer, many stores now sell packaged spiralized veggies in the produce  or frozen food sections! The roasted veggies include broccoli, bell pepper, red onion and sweet potato. It’s all tossed together with a sauce made from a wheat flour and light butter roux, nonfat milk, vegetable broth and reduced fat shredded Mexican cheese. This dish is only 156 calories per serving and counts as one PowerFuel, one Vegetable and one Extra.

3. Bacon Jalapeno Cauliflower Mac And Cheese >

Cauliflower may be the star of this show but turkey bacon and jalapeno definitely play best supporting roles! We serve it up in a creamy mix of low-fat cheddar and cream cheese  You’ll never miss the macaroni in this flavorful and easy-to-make casserole. It’s only 178 calories per serving and counts as one PowerFuel, one Extra and half of a Vegetable serving.

11 Cauliflower Recipes So Good You’ll Forget You’re Eating Veggies

Read More

4. Beefy Mac and Cheese >

We do half of the work for you in this easy, cheesy recipe! Order a package of Nutrisystem Frozen Mac and Cheese and heat according to the package’s directions. Then brown up three ounces of lean ground beef, mix and enjoy! It’s that simple. One serving is 326 calories and counts as one Nutrisystem entrée and one PowerFuel.

5. Buffalo Mac and Cheese >

There is no easier recipe than this one! It starts with Nutrisystem White Cheddar Mac and Cheese to which you add two ounces of prepared rotisserie chicken and one teaspoon of buffalo hot sauce. That’s it! Count this spicy mac as one Nutrisystem Lunch and one PowerFuel.

6. Cauliflower Mac and Cheese >

You can create a creamy, dreamy bowl of cauliflower with just six simple ingredients. Even better, you probably already have them all in your kitchen! This comfort food recipe starts again with cauliflower, everyone’s favorite macaroni substitute. We bake it in a sauce made from almond milk and low-fat cheddar cheese, seasoned with garlic powder and pepper. One serving is 114 calories and counts as one PowerFuel, one Vegetable and one Extra.

7. Broccoli, Bacon Mac and Cheese Cups >

These little mac and cheese muffins are perfect to carry to work for lunch! They start with a package of Nutrisystem White Cheddar Mac and Cheese and feature turkey bacon and broccoli (or your favorite non-starchy vegetable). Simply pour your mac mixture in muffin cups, top them with panko breadcrumbs and bake in the oven for 15 minutes. What could be easier? Plus, they’re only 278 calories per serving and count as one PowerFuel, one SmartCarb and one Extra.

10 Comfort Food Recipes That Taste Like Mom’s Home Cooking

Read More

8. Creamy Veggie Mac and Cheese >

The very versatile Nutrisystem White Cheddar Mac and Cheese is easily tweaked to become a delicious, veggie-centric meal. This recipe calls for spinach and cherry tomatoes. However, you can add whatever non-starchy veggie strikes your fancy. Count this dish as one Nutrisystem Lunch and one Vegetable. One serving is only 236 calories.

9. Green Mac and Cheese >

You don’t have to wait for St. Patrick’s Day to enjoy this green dish! It combines broccoli and zucchini with whole grain elbow macaroni in a creamy sauce made from almond milk, reduced fat white cheddar cheese and spinach. One serving is only 290 calories and counts as one SmartCarb, one PowerFuel, one Vegetable and one Extra.

10. Crabby Mac and Cheese >

Crab plus mac and cheese? On a diet? You heard us right! Plus, this healthy recipe is easy to prepare and absolutely delicious. Start with a package of Nutrisystem Mac and Cheese as the healthy shortcut. We then add two ounces of crab meat and top with Parmesan cheese before baking. Decadent? Yes,. However, you deserve it. One serving is only 288 calories and counts as one Nutrisystem Dinner, one PowerFuel and one Extra.

Looking for more comfort food made healthy (and easy)? Learn more about the Nutrisystem meal delivery service! >

8 More Comfort Foods from Nutrisystem: Lunch Edition

Read More

The post Healthier Comfort Food: 10 Homemade Mac and Cheese Recipes appeared first on The Leaf.

from The Leaf https://ift.tt/2MH6YJc

8 Foods to Support Your Immune System All Year Round

The stronger your immune system, the more fun you can have all year. You can weather the storm of a winter stomach bug, beat back an autumn chill or fend off those inconvenient summer sniffles to maximize your sunshine fun. Washing your hands and avoiding coworkers who are sick can reduce your risk of catching all these nasties. However, there are still germs all around us. That’s where your immune system comes in. You can keep your immune system in top shape with many of the behaviors that support general health.

Getting seven to eight hours of quality sleep each night, staying hydrated and exercising all promote your sickness-stopping powers. A healthy diet filled with nutritious foods can also provide major immune support. Stay healthy and ward off sickness with these science-backed, Nutrisystem-approved foods proven to boost immunity.

10 Tips to Boost Your Immune System

Read More

Here are eight healthy foods to support your immune system all year round:

1. Organic Fruits and Veggies of All Kinds

Are organic foods worth the extra price? When it comes to immunity, the answer may be yes. According to a review of 343 different studies, published in the British Journal of Nutrition, scientists found that organic foods had antioxidant content that was 19 to 69 percent higher than non-organic crops. Antioxidants ward off cancer and other diseases. They also reduce inflammation which may support the immune system.

How to eat them: If you’re worried about the price of organics, focus on the foods known as “The Dirty Dozen.” These fruits and veggies are the most susceptible to pesticide residue, so buying them organic will give you the most health bang for your buck. Click here for the dirt on The Dirty Dozen! >

2. Fatty Fish

You’ve probably heard that eating fatty fishes like salmon provides Omega-3 fatty acids that can protect against heart disease, according to Medical News Today. However, these water-borne superfoods are also one of the most potent food sources of vitamin D, says the National Institutes of Health Office of Dietary Supplements. Vitamin D not only activates calcium for stronger bones but also helps to support immune function. In fact, when you don’t get enough vitamin D—like an estimated 42 percent of Americans—you’re at a higher risk of getting the cold or flu, says The Harvard Gazette.

How to eat it: Try this easy-to-prepare salmon burger with herb cream sauce or one of these eight other simple salmon recipes from The Leaf! >

3. Goji Berries

These little red jewels are one of the most nutrient-dense fruits in the world. They’ve got more than double the immunity-boosting antioxidants of blueberries. They can even help protect your eyes from age-related decline. According to a study, published in Optometry and Vision Science, participants who ate goji berries for 90 days increased levels of plasma zeaxanthin, an antioxidant that supports vision. They’ll also help you feel full: Gojis have four grams of protein, over three grams of fiber and 98-calories in a five-tablespoon serving, says NutritionValue.org.

How to eat it: You can just munch ‘em! They are also great sprinkled on smoothie bowels, oatmeal and yogurt. If you’re looking for a little more variety in your trail mix, try adding gojis instead of raisins with unsalted nuts or seeds.

The Benefits of Berries

Read More

4. Yogurt

It’s alive! And that could keep you healthy: The active cultures or living bacteria in yogurt can help keep your intestinal tract clear of germs that cause disease. In a study, published in Annals of Nutrition and Metabolism, women who ate seven ounces of yogurt per day for two weeks boosted their immune functions and increased their white blood cell counts. And it didn’t have to be fancy yogurt with “probiotic” on the packaging: That kind had similar effects to regular yogurt.

How to eat it: Not just for breakfast! The Leaf’s yogurt parfaits, like this chocolate-and-banana Chunky Monkey or this delicious Berry Delight are a great way to treat yourself and your immune system!

5. Garlic

Your breath might stink but you won’t be sick! When scientists gave people either a placebo or garlic extract containing allicin (a chemical found in raw garlic), the garlic group had fewer colds over 12 weeks than the placebo group, says the Avicenna Journal of Phytomedicine. It may also help in the long term: According to ScienceDaily, garlic may reduce the amount of plaque that builds up in the arteries.

How to eat it: To get the cold-fighting properties, you’ll need to have the garlic raw—allicin dissipates when garlic is cooked, says Anti-Cancer Agents in Medicinal Chemistry. Try it as a pizza topper, or in this flavor-packed Mexican Street Corn Dip! >

6. Sauerkraut

Like yogurt, sauerkraut and other fermented foods contain probiotics or “good bacteria” that can keep your digestive system balanced. However, according to Current Opinion in Gastroenterology, studies have found that they could also help with diseases related to the immune system, like eczema, as well as reduce the severity of allergies. So, pile it on!

How to eat it: Top your burgers with kimchi, sauerkraut or other fermented options for a low-calorie, immunity-boosting crunch. Learn more about fermented vegetables! >

Probiotics vs. Prebiotics: What’s the Difference?

Read More

7. Bell Peppers

It’s not just an old wives’ tale: vitamin C really does help keep upper respiratory infections, like colds, at bay. A 2017 research review, published in Nutrients, found that vitamin C can decrease the risk of respiratory and systemic infections. Tou can get vitamin C from more than just orange juice. One cup of bell pepper slices has 100 percent of the recommended daily vitamin C for an adult woman, says the United States Department of Agriculture (USDA).

How to eat it: While watching TV, reading the news, or on the side of your sandwich at lunch. Crunchy, sweet bell peppers are an easy way to get towards your four daily servings of non-starchy vegetables for maximum weight loss success.

8. Lean Beef

Wait, wait, wait: Isn’t red meat supposed to be bad for you? Eating too much of it has been associated with increased risks of heart disease and cancer. However, beef is also one of the most potent providers of zinc in our diets. Zinc functions as an “intracellular signal molecule” for immune cells—that is, it tells them to get to work, helping to fend off colds, lower respiratory infections and other diseases, says Current Opinion in Clinical Nutrition and Metabolic Care.

How to eat it: You know the saying: It’s what’s for dinner. Try it in this easy, healthy slow cooker Beef Stroganoff >

10 Delicious Meatball Recipes for Meat Lovers

Read More

The post 8 Foods to Support Your Immune System All Year Round appeared first on The Leaf.

from The Leaf https://ift.tt/2VSQAKL

5 Yoga Moves for a Flatter Belly

Looking to lose belly fat, crank up that core and reveal a gorgeous, flat tummy? We’re right there with you!

Yoga is one of our favorite activities because it helps us unwind and balance our hectic lives, plus it gives us a powerful full-body workout—and some killer core moves to boot! The great thing is, strengthening your core goes way beyond the elusive six-pack. “Because your abdominal muscles support the proper curves of your spine, strengthening your core can can help improve your posture and reduce back pain,” says Jennifer Smith, certified vinyasa instructor in Seattle, Wash. Core strength is important, Smith explains, because “it also helps improve balance and reduce your risk of injury in yoga and your other workouts.”

So let’s get right to it—roll out your mat for Jennifer’s five flat-belly moves you can practice right at home:

LOSE BELLY FAT WITH THESE FIVE MOVES:

Before you start:
Come to a comfortable seated position. Bring both hands to your belly, palm over palm, and close your eyes. Take a few breaths here, breathing fully into your lungs and belly. Then take a gentle twist to the right, left hand on right knee, gazing over the right shoulder. Hold for two breaths and repeat on the other side.

MOVE 1: BOAT POSE (NAVASANA)

How to do it: From a seated position, bend both knees and place feet flat on the mat in front of you, fingertips to the mat on either side of your hips. Elongate your spine, engage your core and roll your shoulders back to open the chest. Keeping your spine straight, lean back slightly, then lift your feet off the mat, bringing your shins parallel to the mat with bent knees. Focus on your core—is it engaged and stabilizing you from moving backward in this pose? Good. Now extend your arms straight out in front of you, palms facing up. If you need a little more challenge, work on straightening the knees and fully extending the legs, bringing your upper and lower body into a V-shape. Hold for five to 10 breaths.

Bonus burn: Slowly lower your back and your legs to a hover just above the mat, arms up overhead, then come back up to your Navasana pose. Use your core strength to stabilize you and move as slow as possible. Repeat this flow five to 10 times.

MOVE 2: SLEEPING CROW POSE (SUPINE BAKASANA)

How to do it:
Lying flat on your back, bend your knees and bring them into your chest, about hip distance apart. Flex your feet at the ankles. Extend your arms overhead, then engage your core to lift your shoulders off the mat and extend arms up toward the sky, wrists flexed and palms facing the ceiling. As your shoulders and chest lift, align your knees to tuck in to your armpits. Now you’re in Crow Pose, on your back! Your core should be telling you that it’s working here, so if you’re trembling—you’re doing it right. Hold for five to 10 breaths.

Bonus burn: Keeping your core engaged, shoulders and chest lifted off the mat, slowly straighten and lower your legs to six inches above the mat, at the same extend your arms overhead to align with your ears. Hold for three breaths. Using your core muscles, move back into your Sleeping Crow Pose. Repeat this flow five to 10 times.

MOVE 3: GATE POSE (PARIGHASANA)

How to do it: Come to kneel on the floor, using a folded blanket or towel under your knees if they’re sensitive. Stretch your right leg out to the right with your foot flat on the floor. Keep your left knee stacked directly below your left hip, and align your right heel with the left knee. Keep your torso facing straight ahead and engage your core. On an inhale, circle your arms up overhead touching the palms together. On an exhale, lower your right hand down to your right thigh, coming in to a side bend with your left arm up. Turn your gaze up to look at your left forearm. Welcome to Gate Pose! Stay here for 10 breaths: On each inhale, contract your right side torso and on each exhale move deeper into the stretch as your right hand moves toward the shin. Repeat on the left side.

Bonus burn: From your full Gate Pose with right leg extended, inhale, circling your left hand up and over to the left, touching down outside of your left knee, as your right hand reaches up and over to the left to stretch the right side body. Exhale, circling both arms back into Gate Pose, contracting your core and right side torso. Repeat this windmill motion of the arms five to 10 times on each side.

MOVE 4: PLANK POSE (UTTIHITA CHATURANGA DANDASANA)

How to do it: Come to hands and knees. Look down and make sure your wrists are aligned under your shoulders. Press into your hands, engage your core, then straighten one leg out behind you at a time, toes tucked, bringing your torso and legs into a straight line. Imagine pushing back on a wall with your heels. Keep your neck long and your gaze down. Firm your shoulder blades to the back and then spread them away from the spine. Check in to make sure your hips aren’t hiked up, or sagging down. Check in with your core—feeling the burn yet? Stay here for 10 breaths, dropping to your knees if needed.

Bonus burn: Lift your right toes six inches off the mat, then lower down slowly, tapping your toes on the mat. Repeat 10 times then switch to the left.

MOVE 5: SIDE PLANK (VASHISTASANA)

How to do it: From your Plank Pose, ground into your right hand and rotate your hips and heels to the right, coming to the outside edge of your right foot. Engage your core to lift your hips up and bring your left hand to your left hip, opening your chest and torso to the left. Stack your left foot on top of right, or for a little more support, bring the left foot slightly behind your right foot for a kick stand. Send breath to the core and keep the hips high. Hold for 10 breaths, then repeat on the left, resting on your knees between sides.

Bonus burn: From Plank Pose on the right side, lift your left leg, toes pointed, then tap left toes to the mat in front of your right foot. Lift through center, then tap left toes behind your right foot. Repeat five to 10 times.

COOL DOWN:

Give your abs a nice deep stretch with Sphinx Pose. Lay belly down on the mat, bring your elbows directly underneath shoulders, forearms flat and fingers pointed straight ahead. Press into forearms to lift your chest and torso off the mat. Firm your legs and point your toes behind you. Send five deep breaths down to your belly, then lower down slowly. You did it—amazing work!

The post 5 Yoga Moves for a Flatter Belly appeared first on The Leaf.

from The Leaf https://ift.tt/3bkTj5I

Superfood Saturday: All About Avocados

In the world of healthy eating, avocados have hit superstar status in the last few years. They have always been popular in guacamole and other Tex-Mex dishes, but they are now getting lots of attention for their versatility in the kitchen and for their rich supply of healthy nutrients. And avocado lovers are discovering delicious new ways to enjoy them—for breakfast, lunch, dinner and even snack time.

Avocados are fruit (technically berries) that grow on trees, which are native to Mexico and now are raised in warm climates like California and Florida. Avocados have a thick, inedible skin and a single large pit (or seed) in the center. When fully ripe, the light green flesh inside is mild-flavored and has a creamy texture. It blends well with other ingredients and can be used as a healthier substitute for foods that are high in unhealthy saturated fats.

If you’re an avocado fan already, you’re about to get a lot of good news about why you should keep eating them and fresh ideas for doing just that. Haven’t tried avocados yet? We’ll give you the skinny on why and how to find a dish that fits your tastes.

7 Easy Ways to Eat More Protein

Read More

Nutrition Highlights

One-eighth of an avocado, according to the United States Department of Agriculture (USDA), comes with 40 calories, 2.1 grams of carbohydrates, 1.7 grams of fiber, and 3.7 grams of fat. Avocados are high in mono-unsaturated and polyunsaturated fats, which are associated with lower levels of bad (LDL) cholesterol and triglycerides in our bodies, as compared to saturated and trans fats.

Yes, all fats are high in calories, so you want to be aware of portion size when eating avocados. That’s why they are listed as an “Extra” in the Nutrisystem Grocery Guide. But using avocados in place of saturated or trans fats is a healthy choice.

According to Harvard Health, avocados also deliver other potent nutrients to you, most notably potassium. One serving of avocado (one tablespoon of the whole fruit) contains 122 milligrams of the mineral—more than in a comparable serving size of banana. Potassium plays a crucial role in regulating your heartbeat and blood pressure. And it helps to keep your body’s sodium levels in balance. Avocados’ high fiber content also helps you feel full after eating and ensures healthy digestion of the foods you consume.

Health Powers

Avocados have earned their reputation as “superfoods” mostly because of their mono-unsaturated and polyunsaturated fats. These kinds of healthy fats are essential when you’re trying to eat well and lose weight. Your body needs fats to help you feel full after eating, to provide quick-burning energy, and to aid in absorbing the vitamins and minerals in the foods you eat. But not all fats are created equal. Avocados are an excellent “whole food” source of healthy fats, meaning you also get valuable fiber, vitamins and other vital nutrients when you eat them, which you don’t get with many other kinds of  fats.

Nutrition researchers have found that avocado consumption is associated with eating healthier, better cholesterol readings, and even slimmer waistlines. People who regularly eat avocados have significantly lower body weight, BMI (body mass index), and waist circumference, and higher HDL (good cholesterol levels) than people who don’t eat the fruit, according to a study published in Nutrition Journal.  What’s more, the researchers found that avocado eaters are 50 percent less likely to suffer from metabolic syndrome, the conditions that often lead to diabetes. The researchers state that eating avocados is “associated with better diet quality and nutrient intake,” meaning that adding them to your meals leads to eating better overall.

Superfood Saturday: Even More Reasons to Be Sweet on Sweet Potatoes

Read More

Buyer’s Guide

You may see different kinds of avocados in the produce department of the grocery store, but the most popular and widely sold variety in most of the U.S. is called Hass. Its skin is bumpy, and dark green to purplish back, depending on the ripeness. The flesh inside is pale green and exceptionally creamy.

No matter the variety, the only question when choosing an avocado is when you plan to eat it. If you’re ready to include avocado in your meals within a day or so of buying it, look for one with very dark skin and flesh that gives a little when you squeeze with your fingers. Beware of any avocado that is already shriveling or mushy.

You can you can buy avocados when they’re still green and hard, but they’ll need a few days to darken and soften up. Don’t put them in the refrigerator—leave them at room temperature. They’ll ripen a little faster if you set them next to a bunch of bananas. Give them the squeeze test every day until they soften a little, then eat them within a day or two after that.

Many supermarkets offer pre-packaged guacamole. Dipping is a fun way to enjoy the benefits of avocados, but be aware that these products can come with added saturated fats that you want to avoid. You can make your own guacamole in minutes by mixing mashed avocado with your favorite salsa (a Free food on the Nutrisystem Grocery Guide) and a squeeze of lemon or lime juice (also a Free food).

Superfood Saturday: Why We’re Loving Lentils

Read More

Fresh Ideas

When you slice an avocado in half, you’ll hit the large brown seed inside with your knife. Cut open the skin and flesh around the hard-coated seed rather than trying to hack through it. Once have the avocado open, you can pull the seed loose with your fingers, but this video shows you a simpler and safe way to remove it and scoop the flesh out of the skin >

Since you’ll be eating only a portion of an avocado at a time, you’ll often be storing the leftovers for another meal. To keep the flesh bright green and at its peak of flavor, we’ve come up with a simple kitchen hack that protects it from spoiling. This quick video shows you how to preserve fresh avocado so you have it on hand to eat it when you’re ready >

Healthy eaters have found lots of delicious ways to use the mild-flavor and creamy texture of avocados to make many dishes better. If you like to make smoothies that are as thick and creamy as a milkshake, for instance, you can add avocados to the blend. Toss a few slices of avocado in a salad and skip the high-fat dressing. Hold the mayonnaise on a turkey sandwich and instead mash a little avocado and spread it on the bread.

Research Reveals the Top 25 Superfoods

Read More

Here are a few more tasty ideas for enjoying nutrient-dense avocados:

1. 3 Avocado Toast Recipes >

Avocado toast has become a go-to breakfast or lunch for many people. After mashing the avocado onto whole grain bread, you can add a wide variety of other toppings, such as cucumbers or cherry tomatoes. To get you started we collected three of our favorite combos >

2. Avocado Pesto Panini >

If you’d like a Flex meal that’s loaded with protein and fiber, try this hot and hearty sandwich. It has just six ingredients and is simple to make in a panini maker or even your stove top. Check out this simple recipe >

3. Skinny Avocado and Egg Salad Sandwich  >

Do you love the rich, gooey goodness of egg salad? Our version is perfect for a filling Flex lunch that’s high in healthy fats and loaded with flavor. Whip up this skinny recipe for lunch >

4. Mahi-Mahi With Blood Orange, Avocado and Salsa >

Firm, mild-flavored mahi-mahi makes a healthy dinner with a tasty topping of tart citrus fruit, spicy salsa and creamy cubes of avocado. You can try this with just about any type of fish that you like. Get the delicious recipe here >

Want to add another superfood to your weekly menu? Check out Why Eggs Are So Egg-Cellent >

 

The post Superfood Saturday: All About Avocados appeared first on The Leaf.

from The Leaf https://ift.tt/2tXDFsh