Trouble Drinking Enough Water? 10 Hydrating Foods You Need to Be Eating

Trouble Drinking Enough Water? 10 Hydrating Foods You Need to Be Eating

Water does much more for your health than just quench your thirst. It keeps your metabolism working steadily, so you”;re burning calories all day–;even when you”;re “;at rest.”; It also helps fill you up, so that you”;re less likely to mistake dehydration for hunger. Nutrisystem dietitians recommend you get about 64 ounces of water every day. But, that doesn”;t mean you have to chug down glass after glass to keep yourself hydrated. The hydrating foods you eat also contribute to your daily intake.

Water makes up more than 90 percent of the weight of 10 very popular vegetables. All of them are non-starchy sources of your greens, meaning you can enjoy as much of them as you want and stay on track with your Nutrisystem weight loss plan. Eat them raw or lightly steamed to really maximize their moisture content.

Fill up on veggie nutrition with these 10 hydrating foods:
1. Cucumbers

hydrating foods

Water content: About 96 percent
Try this: Substitute juicy “;cuke”; slices for lettuce in your favorite sandwich and skip the mayo.

2. Romaine lettuce

hydrating foods

Water content: About 95 percent
Try this: Fill firm romaine leaves with a whole grain and bean salad for a quick, nourishing lunch you can eat on-the-go.

3. Celery

celery hydrating foods

Water content: About 95 percent
Try this: Dip stalks in a fourth of a cup of hummus (a SmartCarb on Nutrisystem), instead of peanut butter, which has more than five times as much fat.

4. Radishes

radish hydrating foods

Water content: About 95 percent
Try this: Get crafty with the Fresh Radish Salad on The Leaf. Or, top a slice of whole wheat toast (one SmartCarb on Nutrisystem) with a tablespoon of creamy, mashed avocado (an Extra) and thin slices of zesty radish.

5. Zucchini

zucchini noodles hydrating foods

Water content: About 95 percent
Try this: Look for zucchini “;noodles”; in the produce section at the grocery store or make your own with a spiralizer. Your Shrimp Scampi couldn”;t get healthier!

6. Tomato

tomatoes hydrating foods

Water content: About 94 percent
Try this: Carve out the tomato”;s stem and a few inches around and below it, then fill the opening with tuna! A half of a cup of water-packed tuna counts as a PowerFuel on Nutrisystem.

7. Bell Peppers

bell peppers hydrating foods

Water content: About 93 percent
Try this: Toss diced peppers with splashes of vinegar, a teaspoon of oil (one Extra on Nutrisystem) and fresh herbs to make a simple relish for sandwiches.

8. Cauliflower

cauliflower hydrating foods

Water content: About 92 percent
Try this: Steam florets until tender, then whip them with non-fat milk to make a healthy alternative to mashed potatoes.

9. Spinach

spinach

Water content: About 91 percent
Try this: Add a handful of spinach to smoothies for an extra-hefty dose of vitamins and fiber.

10. Broccoli

Broccoli

Water content: About 90 percent
Try this: Shred the stalks (the stems that are often discarded) and use them as the base for a tasty variation on coleslaw.

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The post Trouble Drinking Enough Water? 10 Hydrating Foods You Need to Be Eating appeared first on The Leaf.

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Weight Loss & Body Type: All About the Pear Shape

Weight Loss & Body Type: All About the Pear Shape

We’re all different. From our head to our toes and everything in-between, humans are all individuals with unique qualities that make us who we are. Bodies come in all shapes and sizes and there is no one-size-fits-all approach to weight loss. How and where you carry your weight is an important factor to consider when trying to drop pounds and reach your goals. That’s why Nutrisystem has created personalized plans that consider your personal body type. “Pear shape” and “apple shape” are two of the most common body types. Keep reading to learn more about the pear body shape and what it means for the weight loss journey.

What Does Your Body Type Mean?

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What Does Pear-Shaped Mean?

body type

If you”;re the classic pear shape, most of your weight is below your waist in your hips, buttocks and thighs. Your waist may be more defined and narrower than your hips and thighs. While body type depends on many factors, women are more likely to be pear-shaped then men, says ScienceDaily. Men tend to more apple-shaped, storing excess fat around the middle in the abdomen.

Your pear-shaped body may be beneficial for your overall health. One study found that postmenopausal women with a pear body shape may have a lower risk of heart disease than apple shapes, even with a normal Body Mass Index (BMI). “Women who stored fat around their middle were three times more likely to suffer from heart disease than women with the opposite body type,” says Patient.info.

Researchers theorize that a pear shape may be protective because of where body fat is being stored. Apple shapes tend to store fat around the belly where many organs reside. According to Patient.info, belly fat around the organs is associated with an increased risk of Type 2 diabetes and cardiovascular disease.

Genetics and Hormones

pear

According to a study, published in Nature Genetics, body shape and how someone carries extra weight is determined by genetics. The study found 24 genetic variations which helped separate apple-shaped people from pear-shaped people, says Medical Xpress.

You may have inherited your pear shape; However, the other culprit for your hourglass figure may be estrogen. “The pear body type is more common in pre-menopausal women and some men and is associated with estrogen dominance,” says the American Council on Exercise (ACE). According to HuffPost Canada, pre-menopausal women with excess estrogen tend to have this shape. In both genders, extra estrogen is considered a risk factor for obesity.

Exercising for Your Shape

pear

Regular cardio and toning exercises are key to managing a pear shape. Cardio will help you burn fat all over. You can also add regular resistance training–;the kind where you”;re moving your body against the resistance of your own body weight, gravity, bands or weights. That will help you firm up your muscles. You may always have a pear shape but you”;ll look and feel better by incorporating regular exercise into your routine.

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Dressing for Your Pear Shape

pear

There are a few things to keep in mind when shopping for your pear shape. Nordstrom Trunk Club recommends tops and jackets that accentuate your top half and defined waist. Choose bright colors and prints that balance your silhouette. When it comes to pants, select darker colors and “slightly roomier” styles that aren’t too tight. A pointed shoe can elongate your legs.

Eating for Your Pear Shape

pear

You can enjoy a diet slightly higher in carbohydrates than other body types. However, be sure to focus on those that are rich in dietary fiber. Protein will help you to feel full and satisfied but be mindful of the amount of dietary fat you consume. Check out the list below for some smart choices for each gender:

Smart choices for women:

Low fat, high-quality proteins, such as salmon, egg whites, chicken breast and cottage cheese will keep you feeling full and satisfied long after you finish a meal.
Choose high fiber carbohydrates like quinoa, barley and hummus.
Blueberries are an ideal fruit choice for your body type.
Eat vegetables such as cauliflower, kale and spinach for loads of nutrients and few calories.

Smart choices for men:

Salmon, chicken breast, eggs and cottage cheese will provide you with high-quality protein to fuel your day.
Fill your plate with high fiber carbs like brown rice and corn.
Fruit like blackberries and apples (with the skin on) fit well into your meal plan.
Make your salads and sides with broccoli, spinach, asparagus and cherry tomatoes.

Personalized plans from Nutrisystem take your personal body shape into account, creating a weight loss program designed for you. Our menu is filled with delicious, high fiber and low fat options that are lower on the glycemic index. This helps to simultaneously curb your appetite while helping your body lose weight, according to a June 2013 study, published in Obesity. Study participants who followed a low glycemic diet lost more body mass than volunteers eating a high glycemic diet, including the dangerous fat that”;s tucked in and around the abdominal organs.

If your pear-shape is at least partly caused by estrogen, limiting foods that boost blood estrogen may help you lose weight, says ACE. They recommend avoiding high-fat dairy products, alcohol, caffeine, trans-fats, unfermented soy products and non-organic meats. Instead, opt for low-fat dairy, organic protein and healthy fats from whole foods like nuts, seeds, avocado and olives.

You should also stick to high-fiber options. “Fiber, which is found in fruits, vegetables, nuts, seeds, legumes and whole grains, slows insulin release and aids in the removal of estrogen from the body,” says ACE. Always speak to your doctor before making any dietary changes or if you have any questions or concerns about your estrogen levels.

5 Reasons Nutrisystem is the Best Diet Plan to Become Your Best You

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The post Weight Loss & Body Type: All About the Pear Shape appeared first on The Leaf.

Read more: leaf.nutrisystem.com

6 Foods You Should Never Eat Before Bed

6 Foods You Should Never Eat Before Bed

A good night”;s sleep is just as important as a good diet and home exercise plan to help you lose weight. Many studies have found a link between lack of sleep and weight gain. One big reason: Your hormones–;specifically the ones that regulate hunger. One study, for example, found that sleep-deprived people had higher levels of the appetite-boosting hormone ghrelin and lower levels of leptin, the hormone that tells you when you”;re full. You know what happens when those two are out of balance.

Another reason: When you”;re tired, your energy levels are likely to make the couch–;and not the walking trail–;look like the perfect place to be. In fact, a 2008 review study in the journal Obesity found that sleep-deprived people spent more time watching TV than doing something active.

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Most sleep experts recommend that you maintain a consistent sleep routine: Go to bed and get up at the same time every day, even on the weekends; exercise regularly; get a good dose of sunshine (to set your internal clock); keep it low-key before you hit the hay, and avoid foods and beverages that can interfere with your eight hours.

Here are six foods you should never eat before bed:
1. Anything with Caffeine

You know tea and coffee have this pick-me-up ingredient that can keep you awake at night, but did you know that chocolate and colas do, too? There are a few more sources that might surprise you that should be avoided before bed. For example, some non-cola sodas also have caffeine. One citrus-flavored brand has 41 milligrams per serving–;about half the caffeine in a cup of coffee. Energy bars and drinks often rely on caffeine for their boost. And watch out for ice cream and yogurt, particularly those with coffee, mocha or “;java,”; which is just another word for coffee.

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2. Alcohol

A glass or two of wine may help you fall asleep, but it won”;t be restful. According to the National Institute on Alcohol Abuse and Alcoholism, studies have consistently shown that having a drink or two within an hour of bedtime increases wakefulness during the second–;and most important–;half of the sleep cycle. You”;re likely to wake up and not be able to get back to sleep readily, leaving you exhausted (and hungry) the next day. Although that glass might seem like a relaxing way to unwind, keep in mind why it should be avoided before bed.

3. Fatty Foods

There are three big reasons not to indulge in greasy burgers, fries, and full-fat ice cream during the day. You can guess the first–;they”;re unhealthy and fattening. But the other two relate to sleep. If you have acid reflux or even just suffer from occasional heartburn, fatty meals can wake you–;painfully–;many times a night. Fatty foods are harder to digest, so they”;re in your digestive system longer, requiring more acid to break them down. Plus, they can contribute to weight gain by hurting your healthy diet and interfering with your sleep. Studies suggest that a high fat diet may decrease your sensitivity to orexin, a chemical that regulates the sleep-wake cycle. Rats on a high fat menu stopped responding effectively to orexin, decreased their physical activity, and gained weight. Add these foods to your list of things to avoid before bed for a better night”;s rest.

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4. Spicy Foods

Of course, we all know that spicy foods can lead to indigestion and that can keep us up at night. But that”;s only one way that evening enchilada can interfere with our ZZZs. One small study found that a spicy meal (the researchers doused it with Tabasco sauce and mustard) kept their subjects up at night possibly because it increased their body temperatures. A night-time drop in body temperature is suspected to be an essential trigger for sleep.

5. Citrus Fruits

Not only does the acid in citrus trigger heartburn, aromatherapists use the essential oils of citrus fruits as an energizer–;not something you want right before bed.

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6. A Big Drink of Anything

Drinking even one glass of water before bed can get you up once–;or more frequently–;to urinate at night. But make sure you”;re well hydrated during the day otherwise what might wake you up is a painful nighttime leg cramp, usually in the calf or feet, caused by dehydration. While hydration is beneficial, avoiding over drinking before bed can help ensure a better night”;s sleep.

Looking for healthy late-night snack idea? Try these Late Night Chicken Taquitos! > Then check out these Five Things To Do Tonight To Lose Weight Tomorrow and learn to Sleep Better Tonight To Lose Weight Tomorrow. Two excellent articles to help you learn how to lose fat.

The post 6 Foods You Should Never Eat Before Bed appeared first on The Leaf.

Read more: leaf.nutrisystem.com

Weight Loss & Body Type: All About the Apple Shape

Weight Loss & Body Type: All About the Apple Shape

Since bodies come in all shapes and sizes, we here at Nutrisystem understand that there is not exactly a one-size-fits-all approach to healthy living. One of the things that often comes into play during the weight loss journey is one”;s body shape. Where you tend to gain weight–;and where it”;s most difficult to lose–;are definitely related to your body shape and cannot be ignored. Of the recognized shapes, most people seem to fall into the “;apple body”; or the “;pear body”; category. The new personalized plans from Nutrisystem take your personal body shape into account, so that you get a meal plan that works best for you.

Let”;s take a look at the apple body shape and what it means for your weight loss journey.

What Does Your Body Type Mean?

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What Does Apple-Shaped Mean?

apple body shape

Those who fall into the “;apple shape”; category have shoulders that are broader than their hips. This body type is also typically associated with being “;top heavy”; (bigger on top and smaller on bottom). Oftentimes apple-bodied people have thin limbs, larger waists and tend to carry weight around their abdomens. When apple bodies gain weight, it”;s usually around their midsection.

The apple shape is more likely to develop–;or worsen–;as one ages. Men who are apple shaped are commonly described as looking as though they have a “;beer belly.”;

The Body You”;re Born With

personalized diet

Of course, our body shape is impacted by more than just our lifestyle. Body shape has also been shown to be strongly affected by genetics. In a study, published in Nature Genetics, researchers found that the shape of a person”;s body–;more specifically, how they carry weight around their abdomen–;is determined by one”;s genes. In fact, researchers found 24 genetic variations which helped separate apple-shaped people from pear-shaped people, says Medical Xpress.

Still, researchers also conceded that lifestyle habits can have an important impact and that genes are not our final destiny. That means that healthy habits, like a well-rounded diet and regular exercise, can help prevent fat accumulation regardless of body type.

Exercising Your Apple Shape

apple body shape

Overall, we believe in a well-rounded exercise program that hits all areas of the body–;no matter what body shape you have. However, those with apple shape might be interested in exercises that address their trouble zones.

For apple shapes, that”;s usually the belly and the waistline, so core-focused exercises combined with plenty of cardio may help. Of course, even though your arms and legs might not be “;trouble spots,”; we still think strength training and full body work-outs have value. Keeping muscles strong as we age is so important for all of us. Always speak to your doctor before starting a new exercise routine.

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Dressing for Your Apple Body Shape

apple body shape

Even with weight loss, to some degree, you will always maintain an overall appearance in line with your body shape. In other words, you can lose fat, become leaner and most importantly, get healthy–;but you can”;t completely alter the body shape you were born with.

For that reason, knowing and understanding how to dress for your body type can be valuable information that helps you feel your best.

Since the legs are often one of the best assets of apple-shaped bodies, show them off! Choose clothes that play up those thin limbs. And if you”;re someone who usually gains weight around the middle, opt for clothing that does not fit overly tight in that area. Clothing that is ruched or loose-fitting around the belly might make you most comfortable.

Eating for Your Apple Body Shape

apple body shape

The biggest health concern with the apple-shaped body type is the fact that the risk of diabetes and heart disease can accompany that extra visceral fat that may be accumulating around your midsection. For that reason, the ideal apple-body shape diet is focused on reducing refined carbs and unhealthy fats which can contribute to this type of weight gain.

Protein is the foundation of your diet. Be smart about the types of carbohydrates you choose, focusing on vegetables and good-quality, complex carbs that are high in fiber. Limit added sugars and simple carbs. Check out the lists below for grocery additions that may work best for you:

Smart choices for women:

Lean proteins, such as chicken breast, turkey breast and tuna should be the cornerstone of your meal plan.
Get your carbohydrates from legumes, such as lentils or chickpeas and whole grains like quinoa.
If you”;d like to indulge in fruit, choose lower sugar options like raspberries.
Fulfill your veggie servings with spinach, zucchini, cauliflower and artichokes.

Smart choices for men:

Choose salmon, crab and lean beef as the protein portion of your meals. When you want to go meatless, edamame is another great protein choice for you.
White beans and quinoa are high in fiber, making them perfect carbs for your plan.
When you want to enjoy fruit, blueberries and apples (with the skin on) are the way to go.
Load up on fiber with vegetables like mushrooms, tomatoes, artichoke hearts and spinach.

Of course, getting rid of fast food–;and heavily processed foods–;is going to help anyone, regardless of body type. It”;s a healthy lifestyle change that can not only help you to lose weight but also live longer.

And at the end of the day, that”;s really what we care about most–;helping people make lifestyle changes that will improve their quality and longevity of life. No matter what body type you were born with, we believe that”;s what you deserve.

Check out Nutrisystem Personalized Plans for a diet designed for your body shape! Click here to learn more. >

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The post Weight Loss & Body Type: All About the Apple Shape appeared first on The Leaf.

Read more: leaf.nutrisystem.com

Top 9 Foods to be Included in your Diet For a Safe Monsoon

Top 9 Foods to be Included in your Diet For a Safe Monsoon

Top 9 Foods to be Included in your Diet For a Safe Monsoon HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Monsoon has started pouring in. Season change from extreme hot to pleasant and refreshing rainy season is surely soothing. But, rains also bring along its share of health concerns. From food poisoning, diarrhea, infections, cold, and flu to many other health risks, we can fall prey to a host of health issues in this season. And, when COVID-19 is wreaking havoc all over the world, monsoons could be even more dangerous to your health. Therefore, you need to make sure that the food you eat strikes the best balance between nutrition and immunity.

Immunity being the keyword in the current scenario, all we want now is to ensure that our innate immune system can take care of itself. So, eating right and being positive is the best way to go. Here we have rounded up nine food items that you should include in your monsoon diet to keep your immune system at its best!

#1 Turmeric

Turmeric

Drink it as Haldi-Doodh at bedtime, add turmeric powder to your everyday food, or have freshly grated ginger-turmeric blend as a sidekick to your platter; turmeric, in any form, is excellent for your health. Not only during the monsoons, but it should be your go-to in every season.

It has antiseptic, antiviral, antifungal, antibacterial, antimicrobial, and anti-inflammatory properties. No wonder turmeric is called the golden spice of the kitchen. Not only does it boost your natural immunity, but it takes care of your overall health. The active potent compound in turmeric is curcumin that helps us keep healthy and fight infections.

#2 Probiotics and fermented food

Probiotics and fermented food

You should include more probiotics and fermented food, like yogurt, buttermilk, pickled veggies, in your diet to make sure that your gut flora is happy. Probiotics are the good bacteria that live in our gut or intestinal tract. These bacteria can help fight off disease-fighting germs as well as bad bacteria from thriving in our bodies.

#3 Lemon: Pulp + Zest

Lemon: Pulp + Zest

Lemon is pure vitamin C, and it is great for your immunity, the need of the hour. It fights infections, eases digestion, strengthens bones, and does a lot more good things for your body.

And did you know that lemon zest is as nutritious as the flesh? Full of bioactive compounds and flavonoids, lemon pulp+lemon zest is an incredible addition to your monsoon diet. Sprinkle lemon juice on your food, grind lemon zest to a dish, or simply drink a glass of lemonade, this citrusy delight will take care of your nutrition and immunity.

#4 Indian masala chai

Indian masala chai

When the perfect olio of spices, like ginger, clove, cinnamon, cardamom, tulsi leaves, and dried black pepper, goes into the boiling water with the right proportion of tea leaves and milk, a natural immunity-boosting brew goes in the making.

Cardamom and cloves are effective against many infections, and peppercorns prevent and soothe symptoms like cold and flu. Cinnamon is a bank of medicinal and anti-inflammatory properties too. So, even if you are not a tea drinker, consider masala tea as a medical concoction and steer the side effects of monsoon away.

#5 Garlic

Garlic

Also named as the stinking rose, garlic comes with loads of health benefits. It fights the cold and flu-causing viruses and gives a boost to your immune system. Studies show that eating garlic on a daily basis increases the number of T-Cells in the blood, thus helping to protect you from viral infections like cold and flu. Alliin is a compound found in whole garlic. And, when you pound or bite garlic in raw form, alliin changes to allicin, the most potent ingredient found in garlic.

These compounds are loaded with medicinal properties and said to increase the disease-fighting response of your body. You can reap the best benefits of garlic by eating it raw.

#6 Nuts and dry fruits

Nuts and dry fruits

Munching on dates, almonds, and walnuts is a good idea, no matter what the season. However, as these nuts are rich in vitamins and minerals, these are great options to add to your monsoon diet. Rich in riboflavin, niacin, and Vitamin E, these food items help to strengthen your immunity. Also, Vitamin E is a powerful antioxidant, which helps in keeping your cells healthy.

If you are thinking of binge eating replace junk food and add nuts, dry fruits and seeds in your diet and make your nutrition complete with the bliss of immunity

#7 Spinach

Spinach

Spinach is a superfood. It is a good source of vitamin A, E, and C, beta carotene, folic acid, and fiber. All these nutrients and antioxidants help your body to carry on its functions properly and bestow you with a great immune system thereby preparing you for the monsoons. Although you may find many references saying it”;s not good to have leafy veggies during monsoons owing to the mud and dirt sticking to them, you can always make sure to wash them really well before cooking.

#8 Bitter Gourd

Bitter gourd

Although the very mention of this veggie might make you hide inside your wardrobe, bitter gourds are rich in Vitamin C, and antiviral as well. So, the next time your mother cooks it, do taste it. You can have it boiled, stewed with other seasonal vegetables, or fried. Whichever form you like or don’t like, make sure to add it to your monsoon diet.

#9 Ginger

Ginger

Ginger is an excellent herb with antibiotic, antiseptic, anti-inflammatory, and antimicrobial properties. It is also rich in antioxidants. No wonder, it is a go-to remedy for cold and cough, sore throat, body ache, among others, integral to every household. Ginger is also useful in boosting your immunity level. You can have it by steeping in water as ginger tea, or add it to soups and curries or have it with turmeric and milk as a soothing Haldi doodh.

Foods to Avoid During the Monsoon

Foods to avoid during monsoon season

Like we have the do’s for monsoon diet, we also have the don’ts. Let’s take a look at the foods you should avoid eating during the rainy season.

There is an irresistible string attached between the rains and pakoras and samosas, and everything fried and crisp. Munching on your favorite fried food might make you feel the bliss from inside your mouth, but these could make your tummy bloated. Humidity tends to slow down your metabolism, hence affecting your nutrition and immunity.

Frizzy carbonated beverages are tempting. However, these tend to lower the minerals’ level in your body, resulting in lower enzyme activity and a weak digestive system. So, whenever you feel like quenching your need for a cold drink, reach for a glass of nimbu paani, your daily dose of vitamin C.

Cravings of paani puri and papri chaat might comfort your taste buds, but these dishes are certainly not the right choice during monsoons considering the hygiene factor, with the air of the global pandemic surrounding us.

As the rainy season happens to be the breeding time for sea fish, it”;s better to avoid eating sea fish and have fresh-water fish and other forms of meat like chicken and mutton.

Summary

Always remember, your nutrition and immunity depends on the food you eat. Therefore, you should be conscious of what you are feeding in. In this tough time of the pandemic, when keeping your immunity uptight is highly crucial, do have a focus on your diet and safety as well.

The post Top 9 Foods to be Included in your Diet For a Safe Monsoon appeared first on HealthifyMe Blog.

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