The Dirty "D" Word... I mean Diet

Hi all. I have been on a health/wellness/"diet" since 2019. I recently got a message on my social media well wishing that I would be at peace with my body and diet culture. She wished body positivity for me, and let me tell you what, I have done the most regarding being positive for my body by being mindful in my diet choices.

I am getting tired and upset about the fact that the word Diet has become a dirty word in some circles.

Do NOT get me wrong. I think like with everything in this world, diets can be detrimental, but that being said, at least for me, it has been instrumental for my health and well being.

So I looked it up, and diet has four meanings, 1) what you consume via drink and food, 2) habitual nourishment, 3) amount of food prescribed for health reasons, and 4) a regimen of eating or drinking less for weight loss.

None of those things are inherently evil, but I am sick that I need to be mindful in my posts about using that word. I exercise and have lost a little less than 40 lbs at this point... I am not anything special. I assure you. I can't imagine what people who have lost a lot of weight get on theirs...

Dude, I'm still considered obese, let's pump the breaks. I am legit a 35 year old woman who has two children and my father has the betes and my brothers both have high blood pressure. I think the most wonderful and amazing thing I have done and continue to try to do is watch what I eat and drink.

I also 100% agree that diets and the culture surrounding young women about their body shape can be very bad and can even lead young women to a defeatist attitude about their health.

However, some people need to diet. It's the truth. I'm not saying that those people need you or me or maybe anyone (lead a horse to water, but...) to tell them, but when a person as an individual comes to the realization that what they have been eating and drinking could be better and they want to be healthier or limit their food intake to a healthy amount of food rich with fruits, non-starchy vegs, and lean protein, they shouldn't feel like they can't say the word diet or talk about weight loss.

Also Demi Levato needs to be mindful that there are many other eating disorders. Like me, when I was at my heaviest I used it food FOR EVERYTHING. Bad day = boo, let's eat our misery away. Good day = yeah you deserve to eat all of this food. Great day = let's go celebrate with drinks, apps, a huge meal, AND DESSERT. Tired day= I'm too busy to cook, let's just get fast food. Busy day = I don't have enough time to cook or clean up = let's get fast food or order in or go out. That is not ok mentally for a person to do, but I was doing it all the time every day and it was killing me physically and mentally.

I think when you start confusing your emotional hunger cues with your actual hunger cues that MIGHT be disordered eating, but I'm not a professional. How do you fix that because intuitive eating can't be intuitive when you can't understand when your body is actually hungry... just saying.

Thanks for the vent... I needed to say it somewhere.

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Weight Loss. Advice?

Hey, I wanted to get some advice for weight loss.

I'm a 20 y. old woman, 170 cm, and I fluctuate between 58-60 kg depending on the day.

My ideal weight would be 55 kg (I tend to put on weight in rather disgraceful areas), and after some research I've found out that my BMR is 1400kcal. I am already doing a 1000kcal/day diet, but I am refraining from weighing myself since I started it (about 5 days ago). As for exercise, I cycle for about 5 km every weekend and run errands by foot.

I'm wondering if I am on the right track to lose 5 kg in 2 months, and once I reach that weight, I'm scared to up my calorie intake and regain the weight I've put off.

Advice is much appreciated. Thank you

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Cottage Cheese Good for Weight Loss?

I have been dieting pretty strictly ever since I broke out my fat shorts purchased last summer and realized they don't fit... I also have high blood pressure which I am amending through weight loss, but it's so hard to cut carbs AND salt, so I'm working my way away from flavors more slowly than I probably should but with the ultimate goal to break away from my salty fixes, too.

To give you a little background on my eating habits: most of my diet has been vegetable soup, I drink coffee daily with stevia and a little milk/almond milk. I will drink a smoothie if I'm not in the mood for soup, or make a smoothie bowl. I purchase Daily Harvest once every few months and always have a pretty good selection to choose from. I don't beat myself up if I break my mostly liquid goal and eat a peanut butter and banana sandwich or something (with moderate peanut butter) or split wings with my husband when we go to the diner.

My grandmother suggested I eat cottage cheese with fruit for a snack/meal because it's great for weight loss. I've been eating the non-fat kind with fresh strawberry and blueberries on top. It's so good I swear to Christ I could replace my nightcap ice cream with this for the rest of my life... however, this is where I'm starting to think that cottage cheese is actually NOT a good option for weight loss. Can it be truly as harmless as Gram says it is? I am sure it's 'better' than ice cream, but I'm not really sure that's enough for me to maintain a lower weight going forward and I'd rather not fall into a trap/habit that I'll only have to reverse later. Does that make sense?

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How to keep weight fluctuations from ruining your day

I just wanted to share a new trick that has been keeping me sane even though my weight fluctuates quite a bit throughout the month.

Here's the idea: instead of deciding between weighing yourself or not, you can also choose the "ballpark it" method. This is where you add a small (but unknown!!) amount of weight to yourself as you weigh, so you have an idea within a few pounds of what you weight that day, without the exact number. In my case, since I usually weigh myself completely naked after going to the bathroom, I just step on the scale before going to the restroom and taking off my robe, which adds <5 lbs, but more than 0, to my total. This helps me get a sense of if my weight is high or low, without giving me an exact number to obsess over, and helps me decide whether I want to see the real number or not.

This has helped immensely with my mental health around weight loss, while still letting me stay aware of my eating choices and their effect on my body. For myself, for example, I can fluctuate 2 lbs up and down throughout the month, but if my "padded" weight is more than 4 pounds off of where I expect it, I can see that as an indication of my general eating trend, either general loss or a general gain, and that points me in the right direction for my eating habits for the next few days.

It's kind of a preview of what your weight will read on that given day, and I just wanted to share in case this might help other people keep some perspective on their weight loss journey. I hope this helps!

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One month update of my weight loss

so a month ago, i decided that i was done with my weight and decided to do something about it. the main thing that i tried to change was my physical activity and calorie intake.

in short, it was hard. especially changing my diet was the worst. i have a pretty serious problem with food, but i managed to reduce my calorie intake. i was still eating junk food though, which i’m trying to stop now. i was at the doctor’s office today and i’m getting professional help, since my weight started to impact my health. i will be doing checkups with my doctor, so it will definitely be even more motivating.

concerning physical activity, i did pretty good. i’m walking 10k steps regularly, just like i planned and i started swimming as well. i lost 5 kg during this month, but i started gaining it back due to being inactive during last couple of days.

honestly this is not much, but i’m still proud of myself. i started working on my weight loss during a pretty stressful part of my life and i didn’t even expect that i would do anything at all.

one thing that i regret the most, is that i was weighing myself everyday. in the beginning, i started losing weight pretty quickly. eventually that stopped and made me feel very unmotivated to do anything. so if anyone is reading this, how often do you think i should weigh myself? i was thinking about once a week, but i’m not sure.

also, i noticed i’m more resistant and working out became a bit easier, since i found something that i enjoy.

this is a very small progress, but i’m finally starting to work on all this with a doctor.

i’m doing my next checkup in two months, so i’ll most likely update my progress here in two months as well.

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How to Get Your Body Summer-Ready

Barbecues, beach trips and ballgames: Make sure your body is ready for all that summer fun! Achieve your fitness and energy goals in order to do all of the outdoor chores and activities you want to do this season. Our health, wellness and fitness experts here at The Leaf have compiled these must-try simple tips to help you get your beach body ready for summer—at the kitchen table, on the couch and when you’re moving around in and out of the house.

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Here are some simple ways to get your body ready for summer fun:

At meal times: Eat more fiber

Losing weight and toning up starts in the kitchen with healthy meal prep and your overall diet, not the gym. That’s why Nutrisystem is all about providing a healthy meal plan that is filled with nourishing (and delicious!) food. There are very few things that you can eat that will help firm up your stomach and abdominal region like fiber. Fiver can be found in vegetables, fruits, oats and more. It helps you feel full faster and for longer periods of time. More important for your summer beach body, fiber has the ability to help you lose belly fat: For every 10 grams of fiber you eat each day, studies show you could have as much as four percent less fat around your middle, says Science Daily.

That’s one reason Nutrisystem encourages members to eat four servings of non-starchy vegetables per day. Veggies like cucumbers, broccoli and spinach aren’t just low in calories and packed with nutrients your body needs, but they’re also loaded with fiber that helps to keep you satisfied. That’s also why many Nutrisystem meals and snacks are a good source of fiber—even customer favorites like the Vegetarian Lasagna have some dietary fiber built in! That way, you can enjoy the comfort foods you love while getting the filling nutrients your summer body needs to reach your goal weight.

Check out this helpful article written by our nutrition and wellness experts at The Leaf to learn more about the major connection between fiber and weight loss!

When you’re snacking: Eat healthy fats

Another nutrient that targets fat… is fat! Specifically, the right, “healthy fats.” Monounsaturated fats, like those found in seeds, fatty fishes and olive oil, have actually been found to help dieters lose belly fat, says Science Daily. That’s why Nutrisystem makes decadent-tasting snacks that can help you lose weight. Member favorites like the Dark Chocolaty Sea Salt Nut Square are loaded with healthy fats in a delicious snack option that satisfies.

You can even get those good fats during your non-Nutrisystem snack time, too. Almonds are super fat-fighters for your trouble spots. In one study, published in the Journal of the American Heart Association, dieters who were given a measured, daily snack of almonds lost fat in their bellies and legs, even if they didn’t lose weight overall.

When choosing healthy fats for your summer body snacks, you still want to stay portion smart. Check out the Nutrisystem Grocery Guide for the perfect PowerFuel portion size. For almonds, you can enjoy a half-ounce or two tablespoons as one PowerFuel serving on Nutrisystem.

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While relaxing at home: Try a simple home workout

You’ve got the ultimate fitness machine right in your house—your body! You can try these five no-crunch moves for fun ab workouts at home, do some easy exercises without even getting out of your chair or grab a milk jug (or bag of dog food or tub of kitty litter) and do this simple, five-move full body workout at home.

To do this home workout, perform each exercise for five repetitions, then move to the next exercise resting as little as possible while staying composed. You don’t want to be completely rested but you also don’t want to put yourself in danger of falling or having another injury. After you’ve finished all five moves, rest for 30 seconds to one minute, then repeat. Go for two rounds the first time. Try to do two or more rounds of this full body workout as many times as you can each day—if you’ve got time for five rounds… great! If you’ve only got time for two rounds now and two rounds later… great! Try to improve the number of rounds you do total each week.

• Exercise 1: Goblet Squat
  • Hold the milk jug in front of your chest with both hands, your elbows close together and your hands cupping the jug. In this position, your forearms will look like a goblet. Stand with your feet hip-width apart, toes pointed slightly out from parallel. Push your hips back to initiate the squat. Bend your knees to descend until your thighs are at least parallel to the floor, keeping your chest up and your weight on your heels. Keep the weight of your body in your heels and press back to standing. Repeat.
  • If you’re not used to squatting and want to make this exercise easier, try it without the jug and make this at home squat exercise a bodyweight squat. To make it even easier than that, set up for the exercise with a chair or box behind you. Push your hips back to squat and slowly lower yourself until you’re seated. Try to stand back up out of the squat without using your hands.
• Exercise 2: Elevated Pushup
  • To do this chest exercise at home, place your hands on the second or third step of the staircase. In this position, your hands should be directly beneath your shoulders and your body forming a straight line from head to heels. Maintaining this straight body line, bend your elbows to lower your chest until it touches the step—don’t reach with your head! Then push back up.
  • To make this move easier, use a higher step on the staircase so that your hands are elevated even more. You can also do presses against the wall.
• Exercise 3: Bent-Over Row
  • To do this back exercise at home, stand holding the milk jug in front of you with your feet hip-width apart and a slight bend in your knees. Initiate the hip hinge like this: Imagine you’re holding a box or a big bag of groceries in your arms in front of you as you stand straight, and you’re going to close a car door that’s behind you using your butt. Bump the door closed with your butt—doing this will push your hips back. Keep pushing your hips back (instead of bending at the waist) to push your chest towards the floor. This should help you maintain a flat back. Once you’re bent forward, the jug will be hanging below your chest. Bend your elbows to row the jug up to your chest, then return it to hanging. Repeat this five times.
• Exercise 4: Step-Up
  • Holding the milk jug in front of your chest, stand with a sturdy chair, bench or box in front of you. You can also stand in front of a flight of stairs. Keep your torso upright as you place your right foot on the chair and press through your heel to bring your left foot up so you’re standing on the chair. Control your descent as you return to start. Continue performing step-ups on this leg for five repetitions, then switch legs and repeat.
  • To make this move easier, use the first step of the staircase instead of the second. Perform this leg exercise in the same way otherwise.
• Exercise 5: Overhead Press
  • Sit in a chair and hold the milk jug in front of your chest with both hands, palms facing together. Keeping your chest proud and your elbows close to your sides, press the jug up overhead until your arms are nearly straight. Bring it back to your chest. Repeat this move five times.

During outdoor time: Add weight to your walk

Many people can get out of the house for some sunshine and stepping. Walking is a great workout that you can do almost anywhere! Just 22 minutes of walking per day could help you lose up to 20 pounds in a year. Making a few simple tweaks to your walk could help you burn even more calories to achieve your summer body.

First, try to vary your pace—even just a little. Studies have shown that faster bursts of walking (even just five inches per second faster) helped walkers burn up to 20 percent more calories than keeping a constant pace. Try setting a timer on your walk so that every two minutes, your phone beeps. When it does, pick up the pace just a little bit for 30 seconds. Return to your normal pace until the next beep.

You can also amp up your calorie burn by adding a little weight to your walk. “Rucking” is an activity where exercisers walk, march or run with heavy packs on their backs. It seriously increases the calories you’ll use: According to the Compendium of Physical Activities, a 200-pound man will burn 378 calories when rucking for 30 minutes, compared to burning just 141 calories when walking without the pack. The pack doesn’t have to be super heavy either: Try starting with just a backpack that has a few heavy books or soup cans from your kitchen pantry in it. Work your way up to bags that are up to 10 percent of your body weight. The added weight will give your walk a fitness boost.

Be sure to read this article by our wellness experts at The Leaf for even more health and fitness tips to help you achieve your summer body and boost your energy and metabolism. While you’re at it, take a stop by our recipe portal and view an endless supply of meal ideas and culinary inspirations that will keep you and your loved ones happy and healthy.

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6 Fresh Recipes Starring Asparagus

There’s something about asparagus that makes a meal feel special. Maybe it’s because it’s such a classic side at fancy steakhouses, or maybe it’s just the intricate look of the tips of each spear. No matter the reason, a side of asparagus can turn a simple dinner into an occasion. We’ve compiled six diet-friendly asparagus recipes so that you can make any plate extra special (and healthy)!

This fancy green veggie isn’t a splurge for your weight loss plan. According to the United States Department of Agriculture, 10 asparagus spears have just 40 calories and almost as much protein as an egg. Don’t wait for a special occasion and pile some asparagus onto your plate. With these tasty asparagus recipes, you’ll never run out of ideas featuring these super spears.

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Here are six fresh recipes featuring asparagus:

1. Asparagus Egg Toast >

Calories per serving: 228

On Nutrisystem, counts as: 1 SmartCarb, 1 PowerFuel, 1 Vegetable and 1 Extra

With asparagus, avocado and a poached egg, this toast feels like fancy breakfast fare from a high-end buffet. But don’t be fooled! It’s a cinch to make for an at-home weekend brunch that you and your family will love. Pop your bread in the toaster while grilling asparagus in a pan for about four minutes. Meanwhile, poach an egg in water for that runny yolk that coats all the other ingredients with deliciousness. Mash some avocado on the toast and pile on the veggies and egg. You’ve got a decadent breakfast worthy of a chef’s table, all for 228 calories.

2. Asparagus Caprese Salad >

Calories per serving: 138

On Nutrisystem, counts as: 1 PowerFuel, 1 Vegetable and 1 Extra

Caprese salad is already a colorful way to add a side that’s bursting with flavor and creaminess. Give it a little more oomph: Add in some two-inch pieces of lightly boiled asparagus for an extra kick of green that makes this side even more substantial. Ready in just minutes, this side is a fast, fresh way to add some veggies to every meal. At just 138 tiny calories per serving, it’s as friendly for your weight loss plan as it is for your taste buds.

3. Grilled Asparagus Caesar Salad >

Calories per serving: 151

On Nutrisystem, counts as: 1 PowerFuel, 1/2 Vegetable and 2 Extras

When you’re losing weight, salads are a no-brainer. They’re low in calories, high in fiber and full of nutrition that your body needs to stay energized and healthy. However, they can also get boring. Here’s one solution: Swap out the lettuce for another unlimited green—asparagus! This salad uses grilled asparagus in place of romaine and adds in everything else you love about Caesar salad. Parmesan cheese, croutons and an easy-to-make, creamy Caesar dressing that features protein from nonfat Greek yogurt. It’s a fun, filling way to change up your salad game and still stay on plan.

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4. Shrimp Pasta with Garlic Asparagus >

Calories per serving: 274

On Nutrisystem, counts as: 1 PowerFuel, 1 SmartCarb, 1 Vegetable and 1 Extra

Talk about feeling fancy! This fresh, flavorful plate would fit in perfectly at a five-star lunch. You can whip it up in less than 10 minutes and almost completely in a single pan. After heating some oil with lemon zest and lemon juice, you’ll sauté bite-sized asparagus pieces for just two minutes. Add shrimp and garlic to the pan and cook for five more minutes before blending in cooked bowtie pasta, Parmesan cheese and some chopped basil for even more fresh flavor.

5. Pistachio-Crusted Salmon with Asparagus & Rice >

Calories per serving: 340

On Nutrisystem, counts as: 1 SmartCarb, 2 PowerFuels, 1 Vegetable and 1 Extra

Having guests for dinner? Impress them with this pistachio-crusted salmon. Just don’t tell them how easy it was to make this fancy restaurant-worthy dish. With a “glue” of Dijon mustard and lemon juice, the pieces of pistachio stick easily to the salmon. After about 20 minutes in the oven, the fish is crusted and ready to be plated. Served with sides of sautéed asparagus and brown rice, you’ve got a restaurant-quality meal that feels like a splurge. At just 340 calories, this meal will keep you on plan and even leaves room for dessert.

6. Roasted Asparagus >

On Nutrisystem, counts as: 1 Vegetable

Of course, it doesn’t have to be a dinner party to enjoy the flavor of asparagus. You don’t even have to cook a whole meal! By simply roasting asparagus spears, you can create a simple side that pairs perfectly with any Nutrisystem dinner entree. Watch this short video to see how you can add asparagus spears to your regular veggie rotation and get in some of your daily vegetable servings.

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