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 mac and cheese recipes!

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Here are 16 ideas for healthy, tasty and Nutrisystem-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! >

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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.

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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 16 Tasty Soup Recipes the Whole Family Will Love appeared first on The Leaf.

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The 7 Best Exercises for Weight Loss

Identifying the best exercise to lose weight might not be as hard as you think. Daily activity of any kind turbocharges the benefits you get from your healthy eating plan. Exercise speeds up your metabolism and helps you burn more calories.¹ And while you’re shedding extra pounds, you also are toning up your body so you will look as good as you feel.

According to Mayo Clinic, “Weight loss through diet without physical activity, especially in older people, can increase frailty because of age-related losses in bone density and muscle mass. Adding aerobic and resistance training to a weight-loss program helps counter the loss of bone and muscle.”² That’s one of the reasons the experts at Nutrisystem recommend getting in at least 30 minutes of activity every day. You can break that up into 10- or 15-minute segments if that suits you better.

While just about any activity that you enjoy will work to help with weight loss, the best exercise to lose weight usually offers some burst of activity over time—although the precise type of activity you choose will vary.

Try one or several of the following exercises to take your weight loss progress to the next level.

1. Riding a Bike

Ideal for: Having fun with your family as you exercise together.

Pedaling a bicycle helps your heart get stronger and firms up the muscles in your legs, belly and backside. Biking is an ideal exercise for weight loss because it offers a challenging workout while accommodating a wide range of physical needs. Cycling is a low-impact activity, so it’s easy on your knees and back, which is important if you’re just starting to exercise.

In a half-hour of steady bike riding, a 155-pound person burns about 360 calories, nearly twice the amount of a fast walk.³ You melt away even more calories and get more strength in your muscles when you pedal up hills. The best exercise to lose weight is customizable.

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2. Elliptical Trainer

Ideal for: Getting in a workout while catching up on your favorite show.

An elliptical trainer is a stationary exercise machine used for stair climbing, walking or running. Elliptical machines are found in most gyms alongside the treadmills.

Like cycling, using an elliptical trainer is less stressful on your lower body and joints than running or other high-impact exercises.⁴ Yet because elliptical training still burns about 324 calories in a half hour, it’s a great exercise to drop pounds and get healthy.³

3. Swimming Laps

Ideal for: Working out your whole body all at once.

Your arms, shoulders, back, hips and legs all get toned when you swim laps, while your heart and lungs grow stronger from the exercise. Moving through water adds resistance to your motion, increasing the challenge without putting extra pressure on your joints.⁵

Swimming steadily for a half hour can burn up to 360 calories.³  The extra muscle mass you will build over time makes this one of the best exercises to lose weight.

4. Strength Training

Ideal for: Giving yourself that toned, fit look.

Muscle burns more calories than fat, even when you’re at rest. Building your muscles through strength training is especially important as you get older because aging leads to loss of muscle mass, which can slow your metabolism.⁶

You can pick from a variety of ways to increase your strength, such as lifting weights, working with resistance bands or simple calisthenics. Because of how much you can customize this for yourself—or even for some daily variety—strength training is another example of the best exercise to lose weight.

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5. High-Intensity Interval Training (HIIT)

Ideal for: Fitting powerful exercise into a busy schedule.

One of the most popular exercise trends in recent years is HIIT, or high-intensity interval training. It’s a technique in which you give all-out effort through a series of short, intense bursts of activity, such as running or push-ups, followed by brief, active, recovery periods.⁷

According to the American Council on Exercise (ACE), “HIIT also increases caloric burn after an exercise bout through a process known as excess post-exercise oxygen consumption, or EPOC. Essentially, the body must consume more oxygen, which increases the amount of calories that are being burned, to return to its pre-exercising state after an intense bout of exercise.”⁸

6. Skipping Rope

Ideal for: Exercising anywhere you happen to be.

Another quick and easy to way to work out is with a jump rope. It tones up your legs while burning 300 to 400 calories in 30 minutes.³ We also think jumping rope is one of the best workouts for weight loss because it’s a very low-cost exercise—all you need is a rope. Ask a couple friends to join you and take a trip down memory lane through all the rhymes you used to recite as you jumped rope as a kid.

7. Mix and Match

Ultimately, the best exercise to lose weight is any activity you actually like to do, because that enjoyment means you will keep up with it. One way to prevent getting tired and bored of exercising is to spice up your routine with variety.

You don’t even have to stick to just one or two kinds of activity. If you’ve been walking every day, try a few basic calisthenics like jumping jacks and squats. Ride a bike or go dancing on the weekends. Swim some laps while the kids play in the pool. Remember, every little bit of activity takes you another step forward on the journey to your weight loss goals.

*Always speak with your doctor before starting a new exercise routine.

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Sources:

1. https://medlineplus.gov/ency/patientinstructions/000893.htm
2. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
3. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
4. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/elliptical-machines/faq-20058294
5. https://www.betterhealth.vic.gov.au/health/healthyliving/swimming-health-benefits
6. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
7. https://www.self.com/story/fitness-terms-to-know-before-working-out
8. https://www.acefitness.org/education-and-resources/professional/expert-articles/6361/high-intensity-interval-training-why-it-works/

The post The 7 Best Exercises for Weight Loss appeared first on The Leaf.

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Feeling Stressed? 9 Foods That Make You Happy

There are just some foods that make us happy. Whether we love their taste or because they remind of us of good times, it’s no secret that food can bring comfort. However, those comfort foods are oftentimes unhealthy snacks and sweets that crush your weight loss goals. They give us a quick blip of joy that’s gone moments after we’re done eating. When you’re feeling stressed, you need foods with powerful nutrients that lift your mood and energize your day.

Our wellness and nutrition experts at The Leaf have reviewed the research and put together this list of nine foods that have been shown to boost mood and prevent stress, so you’re ready to deal with whatever comes your way. We’ve also included fresh and healthy meal prep ideas for you to enjoy these stress relieving foods with family and friends! Another reason to be happy? Each of these foods that reduce stress can also help you stay on track with your weight loss and wellness goals!

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If you’re feeling stressed, add these nine happy foods to your shopping list ASAP:

1. Eggs

Why: Eggs yolks are one of the few food sources of vitamin D, says Healthline. According to nutritional research, published in Nutrients, studies show that vitamin D deficiency is correlated with an eight to 14 percent increase in depression. However, eggs come with more than just a healthy supply of vitamin D. The United States Department of Agriculture (USDA) reports that one large egg provides you with about six grams of protein that fuels you up for a productive day.

Try: Skinny Avocado Egg Salad Sandwich is rich and creamy yet low in calories. It’s easy to whip up in minutes so you can have a satisfying Flex lunch that doesn’t weigh you down.

2. Fish

Why: Salmon, albacore tuna and other fatty fish are rich in two types of omega-3 fatty acids—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These nutrients can “travel through the brain cell membrane and interact with mood-related molecules inside the brain,” says Harvard Health Publishing. “They also have anti-inflammatory actions that may help relieve depression.”

Try:  3-Step Tuna Patties are an amazing healthy recipe and meal prep option that’s loaded with protein. These Tuna Patties act as the perfect hearty entrée or sandwich filler for your weight loss menu.

Check out the Diet and Nutrition section on The Leaf to learn about five seafood staples you should be eating along your weight loss journey! >

3. Yogurt

Why: Nutrients often work together in our bodies. For instance, calcium helps us process vitamin D. That may help explain why women who eat a diet high in calcium are less likely to be depressed than those who don’t, according to a study, published in Nutrition Research and Practices. Calcium is also essential for regulating metabolism, which affects our energy levels throughout the day. Plain nonfat Greek yogurt—a PowerFuel that’s high in protein and low in calories—gives you 250 milligrams of calcium in a one eight-ounce serving, says the USDA.

Try: Chunky Monkey Yogurt Parfait brings together high-fiber banana slices, peanut butter, nuts and low-sugar cacao nibs to create a dessert that satisfies your cravings without hindering your weight loss progress.

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4. Beans

Why: People who eat foods rich in magnesium may have a decreased risk of depression when compared to people who don’t eat enough of this essential mineral, conclude the authors of a study, published in the Australian and New Zealand Journal of Psychiatry. They theorize that magnesium helps to regulate certain systems within the brain that control stress response. So, if you’re feeling stressed, enjoy one cup of cooked black beans with your healthy meal. According to the USDA, this contains 120 milligrams of magnesium, about 30 percent of your daily requirement (depending on your age range). Beans of all kinds are also great for a high fiber diet, so you feel full for hours after eating them.

Try: You get plenty of magnesium and a sweet treat when you make a batch of our Four-Step Black Bean Brownies. Don’t mention the beans and these rich, chocolaty bites are sure to bring a smile to just about every face in your household.

5. Beets

Why: Beets are a natural source of betaine, a micronutrient that supports your brain’s production of serotonin, says a report, published in the Journal of Multidisciplinary Healthcare. According to Healthline, beets also supply you with folic acid or Folate. “In addition to anemia and other health problems, folate deficiency may lead to the development of major depressive disorder (MDD),” says Psychology Today. These reasons alone make this root vegetable a perfect stress relieving food option!

Try: Roasted Rosemary Beets and Carrots marry the earthy sweet flavors (and appetizing colors) of two fiber-rich root vegetables into one filling side dish.

6. Mushrooms

Why: All varieties of mushrooms are rich in tryptophan, says Mycoscience. Tryptophan is an essential amino acid that your body needs to make a sufficient supply of serotonin. “Low brain serotonin levels are associated with poor memory and depressed mood,” according to an article, published in the journal Nutrients. Mushrooms are also a high fiber food and are low in calories. Plus, they’re a non-starchy vegetable so you can eat as much of them as you want while staying on track to your weight loss goal.

Try: Check out our quick video on making Simple Stuffed Mushrooms, a snack that can turn any stressful day into a party.

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 7. Asparagus

Why: The tender green spears are another great vegetable source of tryptophan, says Health.com. According to Healthline, asparagus also provides you with plenty of folic acid. “Many studies, going back to the 1960s, show an elevated incidence of folate deficiency in patients with depression,” says the Journal of Psychiatry and Neuroscience.

Try: Grilled Asparagus Caesar Salad features the zesty flavors of Parmesan cheese, Dijon mustard and garlic on top of the smoky grilled spears, giving those familiar flavors a tasty new setting.

8. Blueberries

Why: Flavonoids are phytonutrients (meaning they are found only in plants) that give blueberries their deep color. People who drank blueberry juice as part of a study reported more positive changes in their mood than those who drank a placebo, says the journal Nutrients. The researchers theorize, “flavonoid consumption enhances cerebral blood flow, boosting executive functioning, and thus helping to inhibit cognitive features (i.e., rumination) that maintain depression.”

Try: Blueberry Green Tea Smoothie makes a filling breakfast or snack that’s loaded with valuable nutrients and naturally sweet flavor.

9. Dark Chocolate

Why: Science has confirmed what you probably already know: chocolate improves your mood. “Cocoa polyphenols (micronutrients) enhance positive mood states,” says researchers in the Journal of Psychopharmacology. Researchers believe that the polyphenols stimulate activity in the brain regions associated with pleasure and reward and boost serotonin. Of course, dark chocolate often comes with fats and sugar, so you need to limit your consumption while stressed to keep from derailing your weight loss journey.

Try: The Dark Chocolaty Sea Salt Nut Square from Nutrisystem hits all the high notes for a snack—salty, sweet and crunchy—while keeping the calories and fat content to a minimum. Our healthy snacks can help you with your meal prepping and planning, eliminating another reason to be stressed. Plus, it has eight grams of fiber and six grams of protein, so it takes down hunger pangs while filling you up with rich, dark chocolate.

These seven healthy chocolate snack hacks will help you stay focused and on track with your weight loss goals if you’re craving this sweet treat!

*Always speak with your doctor if you’re feeling overly stressed, sad or anxious. 

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The post Feeling Stressed? 9 Foods That Make You Happy appeared first on The Leaf.

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