Exactly How Nutritional Experts Recuperate From a Binge

Parties, holidays, birthdays, bad days—sometimes a binge happens. Even to people who know the dangers so well, like LeeAnn Kindness, Jeff Chiarelli and Deanna Otranto from the Nutrisystem team of nutritionists and weight loss pros. We asked them to tell us about their smartest strategies for getting back on track after a bout of unhealthy binge eating.

Here’s what nutrition experts do after they give in to a binge… and why:

1. Forgive and forget.

“Know that you’re not perfect. Striving for perfection can sabotage your goals,” LeeAnn says. “One meal or one day won’t ruin your chances of achieving your healthy lifestyle. Get right back on track with your next meal and be proud of yourself for that!”

2. Consider why.

Binge eating may be triggered by special occasions, stress or other reasons, but your daily choices can help reduce the chances they will occur. “Did you skip any meals?,” Jeff asks. “Did you drink enough water? Did you eat enough veggies?” When you’re following your Nutrisystem weight loss plan, eating good food frequently, and staying well-hydrated, you feel satisfied, so you’re less likely to overdo it even when the temptation is hard to resist.

3. Get moving.

“Lacing up and going for a stroll will not only clear you mind and get you moving, but it will aid in digestion to get you through the post-binge bloat,” LeeAnn suggests. Even better, physical activity stokes your metabolism, so you start burning off those extra calories right away. “Just remember not to try to compensate for your binge all in one exercise session,” Deanna cautions. “You’re likely to end up so sore you won’t be able to hit the gym again tomorrow or, worse, you’ll hurt yourself” and be unable to exercise for even longer.

4. Drink up.

After binge eating, “be strict with your fluid intake. Hydrating will aid in digestion, naturally rid your body of excess sodium and curb hunger,” LeeAnn explains. “Plus, drinking enough water can be an easy and rewarding goal to focus on instead of post-binge guilt.” Try for the daily goal of 64 ounces of water, unsweetened tea or plain seltzer. You can also add fresh fruit and herbs to your glass to add some extra flavor. Click here for some more simple hacks to make loading up on liquids easier! >

5. Go green, yellow, orange and red.

Fiber helps all the food you’ve eaten move smoothly through your digestive tract and keeps you feeling full long after you’re done. Non-starchy vegetables are loaded with fiber, high in nutrients and unlimited on your Nutrisystem plan. “At your next meal, go a little overboard with the spinach, cucumbers or peppers,” Kindness urges.

6. Keep tracking.

Logging what you eat, drink and do each day increases your chances of losing weight, according to a study by Kaiser Permanente, the healthcare company. The NuMi app, free to Nutrisystem customers, makes it easy to track your daily food intake and activity. “Tracking your meals with NuMi is a great way to hold yourself accountable for all of your meal-time decisions,” Otranto says. Record your binge and then the healthy choices you make after it and you’ll see and be motivated by all that you’re doing to make progress toward your goal.

7. Begin again today.

“When you first started on this journey, you didn’t try to compensate for a lifetime of bad eating—you just started,” Otranto reminds us. “Pretend today is the very first day of your new healthy lifestyle and put the past behind you.”

The post How Nutritionists Bounce Back From a Binge appeared first on The Leaf.

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Treat Attack? 15 Healthier Chip Recipes for a Guilt-Free Grind

Sometimes we all crave a little crunch. In fact, there is some research behind the idea that “crunch factor” matters when it comes to how much we enjoy a food. Research funded by Unilever found that potato chips were perceived as being both crisper and fresher when the overall sound level (of the crunch) was higher. But turning to greasy store-bought potato chips every time you crave that crunch will undoubtedly start to have a negative impact on your waistline. That’s why we’ve rounded up these simple, healthy chips that are full of nutritious ingredients—but will still help fulfill that urge for a crispy, crunchy food.

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Here are 15 healthy chips to try out when you have a crunch craving:

1. BBQ Sweet Potato Chips > 

Sweet potatoes are high in fiber, vitamin C, potassium, manganese and more! If you’re looking for healthy chips, then switching to sweet potatoes is the way to go. Of course, store-bought sweet potato chips may still be packed with more fat, calories and sodium than you may realize. That’s why we suggest making your own. Simply slice up a sweet potato and coat it with canola oil. The right mix of seasonings can then be tossed together for that smoky barbeque flavor that you love. A serving of chips only has 120 calories and counts as one SmartCarb and one Extra on the Nutrisystem plan. Get the full recipe here! >

2. Crispy Nacho Cheese Chips >

If it’s nacho chips that you’ve got a hankering for, then you’ll want to try these simple, healthy chips. These diet-friendly nacho cheese chips are easy to make and will help you feel like you’re splurging when you’re really keeping your diet right on track. All it takes is some mini corn tortillas, yeast and a variety of spices to make some crispy golden chips. On the Nutrisystem plan, this snack counts as one SmartCarb. Click here for the full recipe! >

3. Air Fryer Salt and Vinegar Chips >

Salt and vinegar chips tend to bring out strong emotions in people—either they love them, or they hate them. If you’re someone that falls into the “love” category, then you’ve got to try this tangy healthy chip. It has all the tang (which comes from the acidity of the vinegar mixed with the briny salt flavor) but without all that excess fat of a store-bought chip. Instead, this easy recipe uses just four ingredients—russet potatoes, white vinegar, cooking spray and kosher salt. If you’ve already got an air fryer, then you can prepare the chips there. But don’t worry if you don’t—we also explain how to make these chips in the oven. On the Nutrisystem plan, a serving counts as one SmartCarb. Check out the full recipe right here! >

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4. Crispy Brussel Sprout Chips with Garlic Aioli >

Brussel sprouts are another vegetable that can be crisped to satisfy your crunchy craving. Brussels sprouts are high in fiber, vitamins, minerals and antioxidants—and they have been shown to potentially reduce the risk of cancer, decrease inflammation, and improve blood sugar control. The “chips” are made using four simple ingredients—brussels sprouts, olive oil, and salt and pepper—which are crisped in the oven. The accompanying garlic aioli dip can be whipped up while the chips are baking. A Serving of these crispy vegetable chips is just 89 calories and counts as one Vegetable and two Extras on the Nutrisystem plan. Get the full recipe here! >

5. Spinach Dip with Shamrock Tortilla Chips >

Chips and dip always sound—and taste—like such a splurge. But with this healthy recipe, it doesn’t have to be one that derails your healthy diet. These homemade crispy tortilla chips are made using green spinach wraps, cooking spray, garlic powder and sea salt. And the healthy spinach dip replaces fatty ingredients like mayonnaise and full-fat sour cream with nonfat Greek yogurt and Neufchatel cheese, for a creamy dip without so much fat and excess calories. On the Nutrisystem plan, a serving counts as one SmartCarb and one Extra. Click here for the full recipe! >

6. Balsamic Eggplant Chips >

Rich in fiber, low in calories, and packed with nutrients, the eggplant is a wonderful vegetable when it comes to a healthy diet. And now, with this simple recipe, you can turn an eggplant into some crispy chips that also satisfy your urge to snack. The eggplant is thinly sliced and coated with a balsamic vinegar mixture that contains flavors like garlic, onion powder and oregano. It’s so flavorful that you just may never need a store-bought chip again. On the Nutrisystem plan, a serving of eggplant chips counts as one Vegetable and one Extra. Check out the full recipe right here! >

7. Air Fryer Apple Chips >

Ready for a sweet chip? Then this is the recipe for you. In fact, this apple chip could be a snack—or a dessert—and either way, it’s a healthy choice. It’s so simple to make, using just three ingredients—an apple, some cinnamon and some nutmeg. The entire apple is one serving but clocks in under 100 calories! On the Nutrisystem plan, Air Fryer Apple Chips count as just one SmartCarb. Get the full recipe here! >

8. Air Fryer Tortilla Chips >

If you’ve ever been to a Mexican restaurant, then you know just how delicious tortilla chips are when they’re hot and fresh. With an air fryer, you can have hot and fresh tortilla chips whenever the urge strikes—but without excess fat or sodium.  Just a light coating of olive oil on some corn tortillas—plus the seasoning of your choice—is all it takes to whip up some fresh and healthy tortilla chips. A serving is 155 calories and counts as one SmartCarb and one Extra on the Nutrisystem plan. Click here for the full recipe! >

20 Mexican Recipes That Won’t Destroy Your Diet

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9. Crunchy Kale Chips >

When it comes to snacking, kale chips are a choice that you never have to feel guilty about eating. After all, kale is among the most nutrient-dense foods on the planet. It is loaded with antioxidants and makes an excellent source of Vitamin C. In this simple recipe, all you have to do is spray a large bunch of kale with zero calorie cooking spray and sprinkle it with seasonings. We suggest garlic powder, onion powder, salt and pepper—but you can try any mix of seasonings you desire. On the Nutrisystem plan it counts as one Vegetable. Check out the full recipe right here! >

10. Air Fryer Potato Chips >

Of course, if it’s a good, old-fashioned potato chip that you’re after, then there is still a way to make a healthier version—using an air fryer. In this simple recipe, potato chips are made from a medium potato, some olive oil and the seasonings of your choice—and then air-fried. The result is a serving of chips that clocks in at only 114 calories. On the Nutrisystem plan, it counts as one SmartCarb and one Extra. Get the full recipe here! >

11. Root Vegetable Chips >

Kick your crunchy cravings to the curb with a healthier chip alternative. These Root Vegetable Chips pack in the nutrition while still retaining the crispy texture and delicious taste that you love about classic potato crisps. We use a medley of different root vegetables to create these colorful chips. The beautiful hues come from two types of beets (golden and red beets) and sweet potatoes. We also add parsnips and turnips. They contain 139 calories per serving and count as half of a SmartCarb, two Extras and one Vegetable. Click here for the full recipe! >

12. Air Fryer Protein Pasta Chips >

Your pasta dinner has transformed into a protein-packed snack! Learn how to make Air Fryer Pasta Chips, a popular TikTok recipe trend. We’ve made the appetizer a little healthier with high-protein pasta and a tasty topping, all perfectly portioned for weight loss. One serving is 239 calories and counts as one SmartCarb, one PowerFuel and one Extra on Nutrisystem. Check out the full recipe right here! >

13. 4-Ingredient Air Fryer Cinnamon Churro Pasta Chips >

All you need is four ingredients to make this healthy snack! Another tasty twist on the trendy air fryer pasta chips, our sweet version of this viral TikTok recipe features a buttery, cinnamon sugar flavor that will remind you of freshly made churros.  A serving is 176 calories. It counts as one SmartCarb and two Extras on Nutrisystem. Get the full recipe here! >

14. Rosemary Kale Chips >

These Rosemary Kale Chips have the texture and flavor you love without the unhealthy ingredients. Enjoy this entire recipe for just 87 calories and check off a daily veggie serving whi

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12 Enjoyable Tips to Make Exercise Much Less Dull

It’s no secret that regular exercise helps you make faster progress to your weight loss goal. It’s also no secret that it can be hard to work up the motivation to break a sweat and get moving. But that doesn’t mean working out has to be a boring chore! In fact, with these 12 fun ways to exercise, you may even discover you enjoy it.

1. Partner up.

Exercising with a spouse, friend or neighbor helps the time pass as you chat while you’re moving. One study also found that when people participate in a synchronized activity (such as rowing) instead of exercising alone, their bodies release more endorphins (also known as “feel good” hormones) than when they are going solo. According to the researchers, who published their findings in Biology Letters, “This heightened effect from synchronized activity may explain the sense of euphoria experienced during other social activities (such as laughter, music-making and dancing) that are involved in social bonding in humans and possibly other vertebrates.”¹

What’s more, having a partner helps you stick with your commitment to regular activity because you keep each other accountable and on track. If your partner is a member of your household, you can also join together on a weight loss journey by signing up for Nutrisystem’s partner plan.

Exercise is Better Together! 5 Partner Workout Ideas to Try This Week

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2. Make a playlist.

Music can boost your mood and keep your mind occupied as you exercise. Choose songs for your workout playlist that are upbeat and fast-paced, so they lift up your energy level as you go. The ideal music for exercise has about 140 to 160 beats per minute. Some music streaming services even tag songs that match the tempo of your workout pace so you can easily identify them.²

3. Dance, dance, dance.

If you love to move your body to the rhythm of music, make dancing your workout. A 155-pound person burns about 108 calories during 30 minutes of doing a waltz and about 198 calories when square or disco dancing.³ For even more fun (and extra endorphins!), look for groups in your area that get together for line dancing.

4. Playground circuit.

If your kids (or grandkids) love to go on swings, the sliding board or do other playground activities, you can get in a quick and fun workout while they’re enjoying themselves. You can do all kinds of calisthenics using the equipment, from pushups or presses on the slide to flexed arm hangs from the monkey bars. A quick search online will provide you with tons of ideas for getting fit at the park using the swings, benches, slides and more.⁴

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5. Play to lose.

Many outdoor games for kids keep you moving while you’re having fun with the family. Join with them as they play tag, kickball, hopscotch or any of their favorite games and everyone will go to bed tired and happy, while your metabolism stays active.

6. Ride a bicycle.

You never forget how to ride a bike or lose that joyful feeling of cruising around with the breeze in your face. Even at a modest pace, a 155-pound person burns 288 calories in 30 minutes of riding a bike.³ Many communities these days have bike trails where you can get away from car traffic and enjoy beautiful scenery as you pedal.

7. Break it up.

To get the benefits of regular exercise, you need to be active for 30 minutes a day. This can be difficult if you have a busy schedule or are just getting started with your fitness journey. That’s why we developed the My Daily 3 activity plan.

My Daily 3 is our way of tackling this recommendation in an easier way that works with your life. By incorporating three quick, 10-minute activity sessions throughout the day, you can still reap the benefits of regular exercise without making a 30-minute commitment all at once. For example, you could walk for 10 minutes in the morning, 10 minutes at lunch and 10 minutes in the evening. Even better, do 20 minutes of walking and 10 minutes of light training with resistance bands to build muscle.

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8. Join a class.

Gyms now offer so many choices for fun classes, from Zumba to spin to kick-boxing. Sample a few of them to see if one gets you excited to come back for the next session. Look for lively instructors, who can make any kind of exercise more enjoyable.

9. Listen to a podcast.

Keep your brain busy while you’re exercising and time will fly by. Whether you love true crime stories, comedy, celebrity interviews, the latest news or just about any other topic, you can find podcasts that will hold your attention as you stay active. You can pick from a wide range of free podcasts available for any mobile device.

10. Buy an outfit.

When you look good, you feel good. Workout clothes today are more comfortable and more stylish than they used to be. Get yourself an outfit you’ll be excited to wear and you’ll look forward to exercising so you can put it on.

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11. Set goals.

Challenge yourself to achieve goals you have to work a little to reach. Keep them simple, like walking 10 minutes without a break or going to the gym three times a week. Goals like these help you to focus on the process of regular activity as you get the benefits.

12. Reward yourself.

You know exercise has valuable long-term benefits for your weight loss goals, but you can make it pay off in the short-term with small rewards. Every week that you get in 30 minutes of exercise each day, for instance, you could treat yourself to a spa treatment. Thinking about the reward will keep you from being bored along the way to earning it.

The 7 Best Exercises for Weight Loss

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Sources:

1. https://royalsocietypublishing.org/doi/abs/10.1098/rsbl.2009.0670
2. https://www.scientificamerican.com/article/psychology-workout-music/
3. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
4. https://www.playgroundequipment.com/20-playground-exercises-to-achieve-a-full-body-workout-without-the-gym/

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Exactly how to Locate an Exec Wellness Train in 2021

Want to know how to find an executive health coach? 

As a busy executive, it’s challenging to keep up diets and spend time at the gym. But guess what? You don’t need to starve yourself or exercise for hours to lose weight. And that’s what the right health coach can help you with. 

Today, you learn what to look for in a health coach and how to find one. 

Want to learn more? Read on!

Want to get off sugar and feel great in your body? Get the free Sweet Spice Cheat Sheet here.

How to lose weight (even if you’re extremely busy)

As a leader and executive, you have an extremely busy schedule, lots of responsibility, plenty of stress, and many decisions to make every day. 

You want to feel confident every hour of the day. Whether you’re giving a presentation or hanging out in a bikini on the beach, you want to look gorgeous and enjoy yourself to the fullest.

But it’s not just about feeling great in anything you wear — it’s also about performing at your best. You want to have the energy to be a top performer at work and spend time with your family. 

I know how you feel. You see, I used to be a busy executive and I just couldn’t seem to get rid of my extra weight. Here’s how I finally slimmed down: 

How I lost 40 pounds in 9 months as a busy executive 

A few years ago, I was working as a management consultant in New York. I was incredibly busy and as much as I wanted to spend time with my family, I was so tired after work that I just didn’t have the energy to do any fun activities with them.  

The thing is: I had always been a bit overweight. So for years, I had tried diet after diet. While I’d lose a few pounds, they would always stick themselves back on. And the worst part was that I was restricting myself. 

I would eat so little that I would instantly crave more. And as I was hungry all the time, my energy would dip. I wasn’t performing at my best and with my busy lifestyle, I didn’t have time to think about the food I ate. So I ended up giving in to my cravings and stuffing myself full with cupcakes and chocolate. 

When I had my kids, I knew something needed to change. I started researching which weight-loss strategies really worked and which didn’t. 

After months of research and a lot of trial and error, I finally started seeing results. 

And suddenly, I had dropped 40 pounds in 9 months — something I had never been able to do before!

Not only that, but the weight didn’t stick itself back on. In fact, I’ve kept that weight off for years. 

I started feeling much more comfortable in a bikini instead of having the urge to cover up. I felt great in my clothes and I’ll never forget my husband’s face when I walked into a party. He couldn’t keep his eyes off me!

The best part? I had so much more energy. 

I started going on hikes with my kids, skiing, and doing watersports.

We even do things like rock climbing and paragliding. And they love it!

Because I wasn’t feeling tired all the time, I had the energy to start MasalaBody.com as a side business. And it’s now a 6-figure business!

How hundreds of women lose weight with my strategies 

Today, I’ve coached hundreds of women to do the same. Like Anjali, a busy bank VP and mom, who lost 40 pounds by using my strategies. After going through my program, her energy spiked and people wouldn’t stop telling her how great she looked. 

Stephanie, one of my Slim Down Transformation students, is a Director of Quality & Assurance at a big pharmaceutical company. She lost 15 pounds in her 50s (and continues to apply the strategies to keep her weight off). 

Plus, Stephanie even took it to the next level and used her newfound energy to pursue a lifelong dream — a Ph.D.

How can an executive health coach help you? 

How do you know when you should hire an executive health coach? And how do you know that you hire the right coach? 

Here’s what you need to know. 

What does a health coach do? 

Did you know that top executives, like the former CEO of Google Eric Schmidt, work with coaches? 

While an executive leadership or business coach helps you improve your leadership skills, a health coach helps you change your life with the right, healthy habits. 

Not only do they help you to perform better at work, but you also feel better and become healthier (which can have a huge impact on your quality of life now and in the future). 

A health coach is someone who keeps you motivated and helps you overcome mindset blocks that keep you stuck. They give you new ideas and help you move forward when your weight plateaus (which it will do at some point). 

Health coaches keep you accountable and create a tailored meal and fitness plan that works for YOUR life and circumstances. 

For example, if you cook dinner for your family, you don’t want to cook different meals for everyone and spend hours in the kitchen. The food you eat should be food that the rest of your family wants to eat. 

That’s how a health coach works with you. But is it worth it to hire one? 

Is executive health coaching worth it? 

According to studies, getting support, for example by hiring a health coach, is essential for losing weight and keeping it off. 

And ultimately, eating and exercising in the right way can help you improve so many areas of your life:

• Sleep
• Energy levels (bye, afternoon slump) 
• Productivity 
• Overall health (you reduce your risk of getting illnesses like diabetes and heart diseases) 
• Appearances 
• Confidence 
• Well-being 

If you work with the right health coach, who understands your lifestyle and can create a program that works for YOU, the results can pay themselves back many times over.

But how do you find the right weight loss coach? 

Here’s how my program, Slim Down Transformation, can help. 

Want to get off sugar and always perform at your best? Get the free Sweet Spice Cheat Sheet here.

Slim Down Transformation helps you lose 20-60 pounds 

My program, Slim Down Transformation, is a 12-month health coaching program for busy women (executives, physicians, and entrepreneurs) in their 40s, 50s, and 60s who want to slim down (including vegetarians and vegans). 

Why 12 months? Because it takes time to change your habits (after all, you’ve held on to them for a lifetime). The program includes some significant mindset work and by the end of it, you have a completely new relationship with food and exercise. 

(You can see some of my client weight loss success stories here.)

Plus, I’ve tailored this program so that it fits YOUR lifestyle. You won’t have to spend hours at the gym (2x 30-minute strength training sessions per week is more than enough) and you don’t need to deprive yourself.

Instead, you learn to use delicious foods that help you boost your metabolism and lose weight even as you’re relaxing in front of Netflix. 

You get support and accountability (and access to a personal accountability coach) to help you move past plateaus and make it easy for you to follow the plan every day. Even if you get off track (it happens!), we help you get back right up again. 

If you’re interested in getting access to the program, join my email list to get first-hand information on when it opens up for enrolment. (As a bonus, you get the free Sweet Spice Cheat Sheet that helps you boost your metabolism and get off sugar.)

Over to you!

There you have it. Now you know how an executive health coach can help you reach your goals faster.

What it comes down to is finding a coach whose strategies work for YOUR lifestyle. Otherwise, you risk falling off track and losing weight will feel impossible. 

Now, I’d love to hear from you.

Why are you looking for an executive health coach?

Let me know in the comments below. 

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