PASTA ALLA VODKA|HEALTHY SLIMMING RECIPE

This Pasta Alla Vodka is rich, creamy and absolutely delicious. Better still, it’s so quick and easy to make! This unofficial recipe is perfect for any one following Slimming World, Weight Watchers or a calorie controlled diet.

Pasta Alla Vodka is an absolute classic and a hugely popular dish amongst Slimming World followers. There is a few different ways to make it, but today I want to show you how to make my healthy Slimming World friendly version. This dish is a quick, plush-tasting pasta dinner you’ll crave again and again.

This pasta recipe blows my mind every time I make it. Rigatoni pasta tossed in a rich, tomato-based creamy sauce, seasoned with chopped onion and chili. In other words, it’s the ultimate comfort food that tastes like a dish you would order at your favourite Italian restaurant.

RECIPE TIPS

What is the best pasta to use?

For this recipe I am using rigatoni because I literally love it! Penne is actually the traditional pasta to use in this dish so feel free to swap or use whatever pasta you have to hand.

What is the best vodka to use?

For this recipe it won’t make a huge difference. Here you’ll be simmering the vodka long enough for the alcohol to burn off, so the flavour of the vodka doesn’t play a huge roll. My go-to’s are usually Smirnoff or Absolute Vodka, however I have used cheaper brands in the past and the difference is minimal.

What if you don’t like vodka?

I have actually made this recipe using gin instead of vodka and it’s absolutely delicious.. so feel free to give it a go with gin too!

WHY IS THIS THE BEST PASTA ALLA VODKA RECIPE?

• Delicious
• Full of flavour
• So easy to make
• Low in Syns
• Low in calories
• Filling
• Uses store cupboard ingredients
• Freezable
• Perfect for reheating
• Slimming World friendly

IS THIS RECIPE SUITABLE FOR REHEATING?

Store in a suitable airtight container. Allow to cool before placing in the freezer for up to 1 month or in the fridge for 3 – 5 days. Defrost before reheating. 

IS THIS RECIPE SLIMMING WORLD FRIENDLY?

Even though this has not been verified by anyone at Slimming World the  Fatgirlskinny team estimates this recipe to be worth 1 Syn per serving.

Print

Pasta Alla Vodka

Slimming World: 1 Syn Per Serving*

Weight Watchers: Coming Soon

Calories: 248 Per Serving

Course Lunch, Main Course

Cuisine Italian

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Servings 3

Ingredients

• 1 Onion
• 3 Garlic Cloves
• ½ tsp Chilli Flakes
• 4 tbsp Tomato Puree
• 25 ml Vodka
• 300g Rigatoni Pasta
• 5 tbsp Fat free Greek style yoghurt
• ¼ tsp Dried Basil
• Frylight (Or low fat cooking spray)
• Salt

Instructions

• Cook pasta with a large pinch of salt as per the packet instructions. Be sure to retain the pasta water.
• Spritz a pan with a little Frylight and place over a medium heat. Add the onion and a pinch of salt. Cook until softened.
• Add the garlic and chilli flakes and cook for 1 minute.
• Stir through the tomato purée and basil cook for 2 mins, then stir through the vodka and cook for 2 mins.
• Drain the pasta and keep approx 100ml of the pasta water.
• Add roughly 50ml of the water to the tomato sauce, then tip in the pasta, tossing everything together over a low heat until well coated and glossy.
• Loosen with a splash more of the cooking water if it’s a little dry
• Stir in the yoghurt over a low heat and serve.

Notes

*Slimming World Syns and Weight Watchers Points are all approximate and estimated by the fatgirlskinny.net team. They have not been verified by an official source.

Have you created this recipe?

Please let me know how it turned out! Leave a comment below or share a photo on Instagram tagging me at @fatgirlskinny__ and the hashtag #fatgirlskinny.

The post PASTA ALLA VODKA | HEALTHY SLIMMING RECIPE appeared first on Fatgirlskinny.net | Slimming Recipes, Healthy Eating & Weight Loss.

https://slimbody.pw/pasta-alla-vodkahealthy-slimming-recipe/

National Chia Day: 4 Chia Jam Recipes You Have to Try

While chia seeds were most well-known in the 80s and 90s for their sprouting ability in the Chia Pet fad, today they’ve resumed their popularity for an entirely different reason—for their health factor. These chia jam recipes give you the powerful nutritional punch of chia seeds, with their omega-3 fatty acids and high fiber content.

Chia seeds also contain high amounts of phytochemicals and flavonoids, which are known to assist in cancer and autoimmune disease prevention. The chia seed is clearly a great superfood to add to your diet.

While it’s easy to toss chia seeds into oatmeal, smoothies and yogurt—or to bake them into breads and muffins—one of our favorite ways to use chia seeds is to create healthy fruit jams with them that you can spread on some whole wheat toast for a delicious and nutritious breakfast or snack.

Here are four fruity chia jam recipes that are delicious and incredibly easy to make:

1. Blueberry Lemon Chia Jam >

Something about the combination of blueberries and lemons in this recipe is just so refreshing. And with blueberries also being a wonderful superfood, packed with antioxidants, it’s not only a satisfying jam but it’s also a nutritionally charged one. Spread it on your whole grain toast or Nutrisystem Honey Wheat Bagel—or even toss a dollop into your plain yogurt to sweeten it up. Click here to get the recipe! >

2. Strawberry Chia Jam >

If strawberry is your fruit of choice, you are going to love this jam, which is made by combining two cups of strawberries with two tablespoons of chia seeds and one teaspoon of stevia. One thing that’s really nice about making fruit jams is how simple it is to do. Family and friends will be impressed by your homemade fruit spread and have no clue just how easy it was to make. And don’t worry—we won’t let them in on the secret. Click here to get the recipe! >

3. Raspberry Chia Jam >

The tangy flavor of raspberries makes this jam deliciously tart. In addition to their distinct taste, red raspberries also have the health benefit of being packed with antioxidants and are an excellent source of vitamin C, manganese and dietary fiber. This is another jam that provides a sweet treat without any guilt! Click here to get the recipe! >

4. Chia Berry Jam >

With this chia jam recipe, you get to pick your berry of choice. Whether it’s blackberries, cranberries or something else, you choose the berry that you have on hand or are craving for this jam. Berries, in general, are a healthy source of fiber and when combined with fiber-rich chia seeds, it really ups the nutritional ante. Click here to get the recipe! >

Like these recipes? Click on the link below to discover some incredibly healthy and delicious Smoothie Bowl Recipes!

6 Delicious & Nutritious Smoothie Bowl Recipes You Need to Try

Read More

The post National Chia Day: 4 Chia Jam Recipes You Have to Try appeared first on The Leaf.

Did you miss our previous article...
https://slimbody.pw/issa-rae-weight-loss-2022-diet-regimen-workout-before-as-well-as-after/

https://slimbody.pw/national-chia-day-4-chia-jam-recipes-you-have-to-try/

Manage Alopecia Areata And Hair Loss Naturally With Right Food and Diet Guide

Are you experiencing hair falling out in small patches of late? Is patchy baldness on your scalp affecting your appearance? If yes, you might be suffering from alopecia areata. Alopecia areata is an autoimmune condition in which your immune system attacks your hair follicles causing hair loss in patches. It can affect any area of your body, such as the scalp, eyebrows, bread, eyelashes, chest, and other body areas. Abnormal levels of androgens, inflammation, stress, a low-protein diet, iron deficiency, or any type of underlying disease condition can trigger patchy baldness or alopecia. The extent of the patchy loss of hair may vary from person to person. Inflammation triggers and aggravates the symptoms of the autoimmune condition. Fortunately, by following the alopecia areata diet  comprising nutritious foods offering anti-inflammatory and nutritious benefits, you may be able to alleviate or reverse the condition significantly. Adding the right alopecia areata foods and eliminating certain foods that cause irritation and inflammation in the body can help reduce hair loss and promote hair regrowth. Check out some effective dietary tips that can help in the management of alopecia.

9 Dietary Tips to Follow for Managing Alopecia Areata and Reducing Hair Loss:

What you eat impacts the autoimmune response responsible for alopecia. Nutritious, anti-inflammatory foods can help alleviate the symptoms of alopecia areata. A healthy anti-inflammatory diet containing antioxidants, zinc, probiotics, healthy oils, and biotin can help you heal and may reverse the condition in some affected individuals.  Here are some simple yet effective tips to follow to manage alopecia.

1. Include Probiotics to Your Diet:

The intake of probiotics helps in replacing the gut’s normal bacteria and mitigating the inflammation. This helps in enhancing the microbiome of the skin and reversing some hair loss or, at least, preventing alopecia from turning worse. Alopecia areata diet plays a crucial role in modifying the microbiome of the scalp that helps reduce the progression of alopecia areata. Yoghurt is a nutritious probiotic and alopecia areata food that you can include in your regular diet to manage the condition effectively.

1. Add Plenty of Proteins to Your Diet:

Your alopecia areata diet must be rich in proteins to meet your body’s requirements of proteins for the good health of hair. Protein is a crucial component of our hair, as our hair comprises proteins. So, add sprouts, beans, seafood, and other appropriate protein abundant options to your diet.

1. Choose Healthy Fats:

Including the foods abundant in healthy fats in your diet helps minimize the inflammatory response in your body. Eating a diet rich in healthy oils or omega-3 fatty acids helps minimize oxidative stress and reduce hair loss due to alopecia areata. So, use olive and canola oils for cooking. Add fatty fish, such as sardines, salmon, and tuna, to your hair loss diet to increase the intake of omega-3 fatty acids. Also, seafood is rich in vitamins and minerals that nourish your body and promote the good growth of your hair when suffering from alopecia. If you are preferring vegetarian options, eat walnuts, hemp seeds, and flax seeds as they contain the necessary healthy fats.

1. Increase Your Intake of Antioxidants Abundant Foods

Antioxidants help promote healthy immune functions and are effective in fighting inflammation in your body. They are found in a variety of forms, such as bioflavonoids, vitamins, and minerals. Fresh vegetables and fruits are the best natural and rich sources of antioxidants. So, add berries, apples, apricots, leafy green vegetables, broccoli, and spinach to your alopecia areata diet.

1. Have Biotin Abundant Foods

Biotin, which is also known as vitamin B7, is a crucial nutrient responsible for the good health of your hair. The deficiency of biotin can cause the thinning of hair. For good health and growth of your hair while managing alopecia, add foods rich in biotins, such as carrots, nuts, bananas, tomatoes, and romaine lettuce, to your diet.

1. Minimize Inflammatory Foods in Your Diet:

It is wise to reduce or avoid the intake of foods that cause an inflammatory response in your body and trigger the symptoms of alopecia areata. Focus on eating plant-based sources of proteins, such as beans, whole grains, nuts, and seeds. Animal-based sources of proteins, such as meats, contain certain acids and saturated fats that lead to an inflammatory response in your body. Cut out certain dairy products that may affect your immune system adversely. For instance, milk protein casein can irritate your immune system when dealing with alopecia, so avoid it. You can meet your body’s calcium requirement from other food sources, such as nut milk, soy foods, and leafy greens.

Also, minimize your intake of polyunsaturated fats, such as margarine, corn oil, trans fats, that are found in fried foods and baked goods, to minimize inflammation in your body for the management of alopecia. Gluten-sensitive individuals should avoid eating foods rich in gluten to prevent triggers of alopecia areata.

1. Enrich Your Diet with Zinc

Zinc is a crucial mineral for smooth hair follicle function and the body’s immune functions. Also, it protects your hair follicle against shrinkage and slowed growth. Adequate intake of zinc helps promote recovery of your hair follicle. So, it’s one of the best alopecia areata food that you should include in your diet. The deficiency of zinc causes hair loss. Zinc deficiency is often found in people having alopecia areata. So, enhancing your hair loss diet with zinc abundant foods, such as avocadoes, raspberries, beans, and cashews, can help you manage the unpleasant alopecia condition effectively.

1. Eat Foods Rich in Iron:

The deficiency of iron is one of the most common causes of hair loss, and it is also found to be related to alopecia areata. Iron deficiency also disrupts the normal cycle of hair growth. So, including foods rich in iron in your regular diet can help in promoting good hair health and growth and effective management of alopecia naturally. Add dark green leafy vegetables, beans, legumes, pumpkin seeds, and other iron abundant foods to your diet.

1. Boost the Intake of Vitamin D

Vitamin D deficiency has been linked to a variety of auto-immune health conditions, that include alopecia areata. People suffering from hair loss are found to have low levels of vitamin D. Good levels of Vitamin D helps promote hair regrowth. So, add vitamin D abundant foods, such as fortified cereals, fortified rice milk, mushrooms, and oily fish like salmon and herring, to your hair loss diet. Also, soak up some fresh sunlight in the morning as it’s the best natural source of this crucial vitamin.

7 Foods to Avoid When Managing Alopecia Areata and Hair Loss:

1. High Glycaemic Index (GI) Foods:Eating foods having a high glycaemic index can cause a spike in insulin and androgens. Also, your body may experience hormonal imbalances by eating high GI foods. Spike in androgens, which bind to your hair follicles, can make you suffer from undesirable hair fall. So, avoid high GI foods, such as sugary foods, refined flour, and bread, as they come in the list of foods that cause hair loss.
2. Alcohol:Our hair is made up of a protein known as keratin, which imparts structure to the hair. The intake of alcohol affects protein synthesis negatively. This makes your hair grow weaker and lustreless. Heavy drinking of alcohol leads to nutritional imbalances that result in the death of follicles. So, alcohol is one of the foods
3. Raw Eggs Whites: Another food to avoid in alopecia areatais raw egg white. Although eggs are great for hair health and thickness, it is important to note that you should not eat them raw. If you eat raw egg white, you may suffer from the deficiency of biotin that affects your hair health adversely. Biotin is a crucial vitamin that supports the production of keratin. So, be sure you avoid eating raw egg white when dealing with alopecia.

1. Sugar: Excess sugar is harmful to your hair health as it is for your overall health. Sugar causes insulin resistance, which may lead to obesity and diabetes, which may also make you lose your hair. A diet high in refined carbohydrates, sugar, and starches can lead to insulin resistance.  So, it is wise to avoid sugary foods, as they not just hamper your overall health but may also make you experience hair loss.

1. Diet Soda: The artificial sweetener known as aspartame in diet sodas has been found to damage follicles of the hair. So, if you are suffering from alopecia, make sure that you avoid diet sodas.

1. Fish with High Mercury Content: Having high levels of mercury in your body through food intake can make you experience a sudden hair loss. Certain fish, such as mackerel, swordfish, and more, are abundant in mercury. These fishes are the most common source of mercury, so they come in the list of foods to avoid in alopecia areata.

1. Junk Food:Last, but not least, junk food is another most common and leading among the foods that cause hair loss. This is because junk food is loaded with saturated fats which not just increase your risk of turning obese and developing the cardiovascular condition but also lead to hair loss. A high intake of saturated fats from junk food raises your levels of testosterone, which increases its by-product called the DHT hormone. DHT hormone may make you suffer from alopecia. So, to maintain good health and prevent or reduce your hair loss, be sure you do not savour junk food.

Now that you know which foods to eat and which foods to avoid in alopecia areata, you can follow a right, nutritious hair loss diet to manage the condition naturally. If you are suffering from alopecia, consult expert dieticians, such as health experts at Health Total to receive a customised alopecia areata diet to minimize hair loss and promote good hair growth. Health Total believes in a unique integrated treatment approach that provides you with the right homeopathic and Ayurvedic solutions to help you heal from within and addresses the underlying cause of your alopecia. For a personalized alopecia areata diet, contact Health Total experts online or over a call on 9650684061 and receive a natural, gentle, and safe solution for the management of your alopecia.

The post Manage Alopecia Areata And Hair Loss Naturally With Right Food and Diet Guide appeared first on Health Total.

Did you miss our previous article...
https://slimbody.pw/just-how-to-construct-the-perfect-smoothie/

https://slimbody.pw/manage-alopecia-areata-and-hair-loss-naturally-with-right-food-and-diet-guide/

Just how to Construct the Perfect Smoothie

We know what you’re thinking: Just toss some fruit, ice and milk or juice into a blender, hit ‘puree’ and voila! You have a good-for-you smoothie. And you’re right—some smoothies can be a healthy part of your diet plan. But as simple as they are to make, creating a healthy smoothie that actually supports your weight loss can be a challenge. Too much fruit can add up to too many calories and juices are often loaded with sugar. That’s why we’re here to show you how to make the perfect smoothie that fits into your Nutrisystem plan!

Here at The Leaf Weight Loss Blog, we love a creamy, dreamy smoothie that’s filled with fresh fruity flavor. We even devoted an entire section of our Recipe Center to Shakes, Smoothies and Drinks. Click here to check them out! >

Smoothie making is somewhat of an art and it’s fun to come up with new tasty combinations. You can easily create your own custom smoothie with our simple formula.

Check out the infographic below to find out how to build a better smoothie for the perfect blend of nutrition and flavor:

Learn more about each component of our smoothie formula below:

Fruit

You get a lot of essential vitamins and minerals, but don’t go overboard with your portions—check your Nutrisystem Grocery Guide if you’re unsure just how much to add.

Some good fruit options:

• Apple (1 medium)
• Banana (1 medium)
• Berries (1 cup)
• Kiwifruit (2 medium)
• Mango (1 cup chopped)
• Peaches (1 cup sliced)
• Pineapple (1 cup chopped)

Tasty Tip: Include frozen fruits to make your smoothie cold, instead of plain old, nutrient-devoid ice.

5 Ways You’re Ruining Your Healthy Smoothies

Read More

Protein

Add a satisfying source of protein to help boost energy and keep blood sugar steady.

Some good protein options:

• Nonfat or soy yogurt (1 cup)
• Cottage cheese (½ cup)
• Tofu (½ cup)
• Peanut butter (1 Tbsp.)
• Whey or soy protein powder (2 Tbsp.)

Tasty Tip: Nutrisystem’s Protein Shake Mix creates delicious smoothies and is the perfect way to pump up the protein in your beverage. They come in Chocolate Fudge or Sweet Vanilla and provide vitamins and minerals, 15 grams of protein and 6 grams of fiber. Click here to stock up! >

Veggies

Amp up your smoothie’s nutritional value without adding a lot of calories. Note: the more veggies you add, the less sweet your smoothie will be.

Some good veggie options:

• Spinach (1 cup)
• Kale (1 cup)
• Carrots (1 cup)
• Beets (1 cup)
• Celery (2 stalks)

11 Tasty Smoothies You Can Make With Your Nutrisystem Shakes

Read More

Liquid

Dairy and nondairy alternatives offer more nutrition and less sugar than juice. However, if juice is your preference, limit the serving to a half-cup and make sure to add a half-cup of fruit instead of one full cup. If you do opt for milk or soy milk instead of unsweetened almond milk, skip the additional protein listed above.

Some good liquid options:

• Nonfat or skim milk (1 cup)
• Unsweetened almond milk or soy milk (1 cup)
• 100% fruit juice (½ cup)

Add-Ins

Spice up your smoothie with some tasty add-ins! Spices, herbs and extracts can pump up the flavor factor, while seeds can add some extra crunch.

Some good add-in options:

• Cinnamon (1 tsp.)
• Ginger (1 tsp.)
• Cayenne (1 tsp.)
• Fresh mint (1 handful)
• Extract – vanilla, almond, peppermint, etc. (1-2 drops)
• Chia (1 tsp.)
• Flax seeds (1 tsp.)
• Coconut flakes (1 tsp.)

If you come up with your own delicious smoothie creation, please share! You can submit your recipe and a picture of your smoothie on our Recipe Submission page. Your recipe could be featured right here on The Leaf Weight Loss Blog for everyone to enjoy! Click here to submit your recipes >

6 Delicious & Nutritious Smoothie Bowl Recipes You Need to Try

Read More

The post How to Build the Perfect Smoothie appeared first on The Leaf.

https://slimbody.pw/just-how-to-construct-the-perfect-smoothie/

Beth Chapman Weight Management 2022: Surgical Procedure, Cancer, Before as well as After

The world knows her as a ‘Bounty Hunter’. Beth Chapman rose to fame after appearing in the reality TV show with her husband and co-star, Duane “Dog” Chapman.

The couple worked in multiple reality shows which were Dog the Bounty Hunter, Dog & Beth: On the Hunt, and Dog’s Most Wanted.

Beth’s Throat Cancer

It is true that Beth was a successful TV personality but she had some health issues. In 2017, Beth was diagnosed with throat cancer. That changed everything. Her illness was consuming her from inside. But Chapman was a brave woman she fought it and got over it for the time.

However, cancer appeared back again in the year, 2019 when Beth and Dog were working on Dog’s Most Wanted. On June 22, 2019, Beth’s health got worse. She was rushed to the hospital where doctors informed them that it is cancer on its work.

On June 26, Beth lost her life to cancer. It was a heartbreaking moment for her husband, Duane, and her fans. Her husband, Duane Chapman, had helped her fight her battle all the way. To acknowledge her husband’s and family’s support, Beth said in one of her interviews,

“I will fight every step of the way. My husband and children are counting on me to be there for years to come. I am so very grateful to be surrounded by family and friends who have given me incredible support during this very challenging time.“

The reality show star, Rob Kardashian, has also lost 50 pounds and has changed his life forever.

Beth’s Weight Loss

Before Beth’s health got worse in 2019, she had worked a lot on her health. By working hard, Chapman had lost more than 50 pounds. Which made her fans awe in wonder. When fans noticed sudden changes in her appearance, there was only one question, why is she doing that.

When asked Beth, she answered, “I want to live a happy, healthy, and complete life.” Given Beth’s work, her increasing weight was slowing her down. So she decided to get rid of it once and for all. The next question, however, is how did she do it.

How did Beth Lose Weight?

If you are a social media user, you might have heard dozens of rumors related to Chapman’s weight. Some said that she lost weight because of her throat cancer. While others said that she lost weight by undergoing weight loss surgery.

However, the truth is totally different from these stories. Chapman lost weight intentionally. It wasn’t because of her throat cancer neither there was any surgery. Beth started maintaining discipline in her life. She changed her daily routine.

Before starting her weight loss journey, Beth loved to have a burger or pizza for lunch. But she gave up junk food after deciding to live a healthy life. She also limited her drinking which was one of her favorite things. Another big reason for giving up drinking was cancer.

Beth started her day with a sip of black coffee or green tea, depending on her mood. For lunch, she started having green vegetable salad along with tuna or salmon. For dinner, she had lentil soup and multigrain flatbread. Before going to bed, a glass of warm milk was a part of her daily routine.

Before & After Weight Loss

Before starting the weight loss journey, Chapman weighed around 230 pounds. However, after she did hard work and started living a healthy life, her weight reduced to 176 pounds, losing more than 50 pounds. 

Also read, how the teen mom, Catelynn Baltierra, lost 30 pounds.

Final Words

Beth Chapman will always be remembered by her fans because of what she offered the world.

Yes, her death made us sad and heartbroken but in the end, she left a beautiful message. That is to live up to your full potential. She set a good example of not giving up on dreams. Despite her illness, Beth did what she loved. May she rest in peace.

The post Beth Chapman Weight Loss 2022: Surgery, Cancer, Before and After appeared first on Heal How.

Did you miss our previous article...
https://slimbody.pw/is-tension-spoiling-your-sleep-just-how-to-offer/

https://slimbody.pw/beth-chapman-weight-management-2022-surgical-procedure-cancer-before-as-well-as-after/

Is Tension Spoiling Your Sleep? Just how To Offer

For about 70 million Americans, a good night’s sleep is as mythical as the tooth fairy and Big Foot.¹ For them, it just doesn’t exist.

At any given time, between 10 to 30 percent of the population suffers from insomnia—an inability to fall or stay asleep or poor quality of sleep when they do finally doze off. A good night’s sleep is defined as seven or more hours a night, according to the Centers for Disease Control and Prevention (CDC).²

Stress Drives Poor Sleep

There are many causes of poor sleep, but stress leads the list. So it should come as no surprise that the coronavirus pandemic—with its combo of health concerns, economic anxiety, disruption of normal routines and isolation—triggered a 37 percent rise in insomnia, along with stress, anxiety and depression, according to a study of almost 6,000 people published recently in the journal Sleep Medicine.³

The American Psychological Association found in its 2020 annual survey, Stress in America, that stress is not only higher among Americans than in previous years, it’s the highest it has been since the survey was launched in 2007.⁴

The current wave of stress-induced sleep problems has even earned its own name: “coronoasomia.”⁵

Why Stress Keeps You From Losing Weight (and How to Beat It!)

Read More

The Vicious Cycle of Stress and Sleep Deprivation

Stress isn’t just the cause of sleep problems, it’s also the result of sleep deprivation. If you’re not getting enough shut-eye at night because you’re juggling your worries, they may seem to have multiplied overnight. And to add to those keep-you-up-at-night concerns: lack of sleep can lead to a depressed immune system, increased risk of health problems such as diabetes and hypertension, plus weight gain.⁶

In fact, if you’re trying to lose weight, not getting enough sleep is a major obstacle: Losing sleep can reduce the amount of weight you lose and trigger overeating, in part by altering your body’s appetite chemicals.⁷

Naps and a night-time glass of red wine may be your fallback plan for de-stressing and getting a better night’s sleep, but they’re not the best solution to avoiding the all-day yawns. And they’re not going to give you the skills you need to deal with everyday or extraordinary stress.

How To De-Stress And Get Good Sleep Tonight

Instead, follow these smart lifestyle tips from the nation’s top sleep and stress experts for calming down and getting all 40 of those winks.

1. Schedule regular daily exercise.

Exercise can help improve your mood and make whatever’s bothering you seem more manageable. Studies have found that 20 to 30 minutes of aerobic exercise—like a brisk walk or bike ride—can make you feel calmer for up to several hours.⁸ Exercising can also help you sleep better, research says. Just don’t exercise too close to bedtime. Those feel-good endorphins you get from aerobic exercise can actually keep you up—plus your core body temperature may rise which sends the wrong message to your body clock that it’s time to be awake, according to researchers at Johns Hopkins School of Medicine.⁹

On Nutrisystem, we recommend 30 minutes of daily activity each day for weight loss and better health. These 10-minute workouts make it easy to fit some movement into your everyday routine.

7 Easy Tips for Natural Stress Relief

Read More

2. Meditate.

Meditation has been shown to calm you down and give you a sense of peace. It can also help you sleep.¹⁰ You don’t have to sit cross-legged and chant “Om” either. Simply finding a quiet spot and focusing on your breathing instead of the maelstrom of thoughts in your head can help anchor you to the present moment and shoo those thoughts away.

You can take meditation classes or use a guided meditation you find on the Internet in which you are “guided” by another person to a place of peace and relaxation in your mind. Yoga, tai chi and qi gong are forms of “moving meditation” that may help you both reduce stress and learn to relax enough to fall and stay asleep. Or you can simply take a deep breath to a count of four and exhale to a count of four whenever you’re feeling overwhelmed.¹¹

Bonus: Studies have found that deep breathing can help you fall asleep and get back to sleep if you wake up. Not only by relaxing you, but by also initiating melatonin production.¹²

3. Cut back on caffeine.

Caffeine consumed at any time can give you the jitters. If you’re already stressed out, you need to switch drinks. Anything more than 400 milligrams a day—around four or five regular cups of coffee—can make you feel like you need to be scraped off the ceiling (your results may vary).¹³

And that cup of joe is a real killer at night. A 2013 study, published in the Journal of Clinical Sleep Medicine, found that having a caffeinated drink even six hours before bedtime can interfere with sleep, reducing shuteye by about one hour.^14,15

Stress Management: 7 Symptoms and Signs of Chronic Stress

Read More

4. Avoid excessive screen time.

TV, computer games, even e-books may actually make it hard to wind down for sleep. They’re not only stimulating, but the blue light emitted from the screen can suppress your body’s production of the sleep-inducing chemical melatonin.¹⁶ If you can’t cut down on screen time during the day, consider blue light blocking glasses or turning on the blue light filter on your e-book reader. A few small studies have found that blocking blue light can help you sleep.^17,18

5. Find some green.

Visiting “green spaces”—a garden, a woodland park, a wilderness—during the day can relieve your stress. Not only do they provide a way to get some exercise, being in nature removes the distraction of daily life and helps you relax by making you feel like you’re “away,” according to a 2018 study in the journal, Behavioral Science.¹⁹

You don’t have to live at the edge of a national park to gain the stress-relieving benefits either. Spending even a little bit of time in a green space—only 10 minutes in research done by Cornell University—can have lasting results.²⁰

6. When your worries wake you up, get up.

If you find yourself counting worries instead of sheep, get out of bed, says the Sleep Foundation. It’s counterproductive to toss and turn, wrestling with your thoughts. If you haven’t fallen asleep within 15 minutes after hitting the sack, leave the bed behind and go to another part of the house and do something that helps you chill, like meditating, reading, or listening to music. If your worries shake you awake in the middle of the night, don’t look at the clock. It will just make you more anxious. If you have to, drape a cloth over the clock face so you don’t see it.²¹

Feeling Stressed? 9 Foods That Make You Happy

Read More

Sources:

1. https://www.cdc.gov/sleep/about_us.html
2. https://www.cdc.gov/sleep/data_statistics.html
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7274952/
4. https://www.apa.org/news/press/releases/stress/2020/report-october
5. https://health.ucdavis.edu/health-news/newsroom/covid-19-is-wrecking-our-sleep-with-coronasomnia–tips-to-fight-back-/2020/09
6. https://www.sleephealthsolutionsohio.com/blog/10-effects-of-long-term-sleep-deprivation/
7. https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep
8. https://journals.lww.com/acsm-healthfitness/fulltext/2013/05000/stress_relief__the_role_of_exercise_in_stress.6.aspx
9. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
10. https://www.nccih.nih.gov/health/providers/digest/mind-and-body-approaches-for-stress-science
11. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361823/
13. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
14. https://jcsm.aasm.org/doi/10.5664/jcsm.3170
15. https://www.sleepfoundation.org/nutrition/caffeine-and-sleep
16. https://www.sleepfoundation.org/sleep-guidelines-covid-19-isolation
17. https://pubmed.ncbi.nlm.nih.gov/20030543/
18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/
19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981243/
20. https://www.sciencedaily.com/releases/2020/02/200225164210.htm
21. https://www.sleepfoundation.org/insomnia/stress-and-insomnia

The post Is Stress Ruining Your Sleep? How To Deal appeared first on The Leaf.

https://slimbody.pw/is-tension-spoiling-your-sleep-just-how-to-offer/

Dish Prep While You Rest! 7 Easy Overnight Oats Recipes

Oatmeal is a simple but powerful food that can set you up for a day of healthy eating. It’s loaded with two kinds of fiber, so it keeps you feeling full for longer. Oatmeal provides you with essential vitamins and minerals including phosphorus, B-vitamins, magnesium and zinc. You can learn all about the benefits of eating oatmeal in our Food Facts story.

As good as oatmeal is for our healthy diets, on its own, it’s a little plain for our taste buds. Many instant oatmeal varieties from the grocery store come in tempting flavors, but they’re often high in added sugar and other ingredients that you want to avoid. Instead, you can turn ordinary oats into a flavor sensation with ingredients that amp up the taste without adding empty calories.

(Pro Tip: Looking for the convenience of instant oatmeal without the guilt? Nutrisystem provides you with perfectly portioned, delicious oatmeal options that fit into your weight loss plan! Enjoy two delicious flavors: Apple Walnut and Maple Brown Sugar! >)

Now here’s the best part: you can have exciting oatmeal combos ready to eat when you wake up. With these overnight oatmeal recipes, the slow work of turning the grains tender and tasty happens while you sleep.

We gathered five simple but delicious easy overnight oats recipes that you can make to kickstart your day—while you’re still in bed! All you need are your ingredients and a simple jar with a lid. You can enjoy any of these oatmeal combos cold right out of the refrigerator or you can gently warm them in the microwave.

10 Ways to Give Your Morning Oatmeal a Makeover

Read More

1. Superfood Overnight Oats >

Servings: 1

Calories per Serving: 268

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 2 Extras

When you need to fuel up for a busy day, try this recipe, which features two extra-nutritious ingredients. First, there are hemp seeds. They’re rich in protein and omega-3 fatty acids, which promote heart health and proper brain function. We also include maca powder, a superfood with a nutty, slightly butterscotchy taste that’s believed to naturally boost your energy. Add cinnamon for a little zing , some berries for sweetness and you’ve got a breakfast that will turbocharge your morning. Get the full Superfood Overnight Oats recipe here! >

2. Mocha Coffee Overnight Oatmeal >

Servings: 1

Calories per Serving: 217

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 1 Extra

Love the flavor of coffee and chocolate? Then this mocha-flavored morning meal may seem like dessert to you. It starts with high-protein Greek yogurt, which gives the oatmeal a creamy, smooth texture. Add freshly brewed coffee, unsweetened cocoa powder and chocolate chips for that bitter-sweet contrast, plus a scattering of slivered almonds for a bit of crunch. It’s your cup of joe and breakfast all in one jar! Click here for the Mocha Coffee Overnight Oatmeal recipe! >

3. Banana Nut Overnight Oatmeal >

Servings: 1

Calories per Serving: 276

On Nutrisystem, Count As: 1 ½ SmartCarbs, 1 PowerFuel and 1 Extra

Bananas make almost any breakfast better. They’re sweet, high in fiber and perfectly soft. For this oatmeal combo, we soak the oats in almond milk and add sugar-free maple syrup plus vanilla for more sweetness. Crushed walnuts give you something to bite and your breakfast is ready. Check out our Banana Nut Overnight Oats recipe right here! >

11 Healthy Air Fryer Breakfast Recipes

Read More

4. Carrot Cake Overnight Oats Parfait >

Servings: 1

Calories per Serving: 248

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 1 Extra

Parfait is a fancy word for layers of delicious ingredients. Oatmeal and almond milk mixed with sweet, shredded carrots and a sprinkle of cinnamon make the tasty base of these overnight oats. On top of that comes a dollop of creamy Greek yogurt blended with honey and walnuts. Each spoonful treats you to a delightful variety of tastes and textures that will remind you of a satisfying slice of carrot cake. Get the full Carrot Cake Overnight Oats recipe here! >

5. Berry Cheesecake Protein Overnight Oats >

Servings: 2

Calories per Serving: 214

On Nutrisystem, Count As: 1 ½ SmartCarb, ½ PowerFuel and 1 Extra

Here’s another cake-inspired breakfast! Nonfat milk and cream cheese create this decadent, pudding like oatmeal recipe that features fresh berries (pick your favorite!) and chia seeds. We also pump up the protein and sweetness with a scoop of Nutrisystem’s Sweet Vanilla Protein Shake Mix. It’s filling, flavorful and fabulous! Check out the full recipe for our Berry Cheesecake Protein Overnight Oats! >

6. Strawberry Fields Overnight Oatmeal >

Servings: 1

Calories per Serving: 206

On Nutrisystem, Count As: 1 ½ SmartCarbs, 1 PowerFuel and 1 Extra

Strawberries are so naturally sweet and juicy that they’re irresistible on their own. Add them to your overnight oatmeal and you get a dose of vitamin C to power up your immune system and extra fiber, too. Skim milk and Greek yogurt give you protein for energy and tenderize the whole grain oats. Stir in a sugar-free strawberry jam to infuse the whole meal with fruity flavor and top with chopped strawberries to complete your new morning favorite. Get the recipe for our Strawberry Fields Overnight Oatmeal right here! >

The Top 9 Frozen Breakfast Options From Nutrisystem

Read More

7. Blueberry Peach Pie Protein Overnight Oats >

Servings: 2

Calories per Serving: 180

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 1 Extra

Peach pie for breakfast? Yes, please! The flavors of this classic dessert are at the center of this easy morning meal, which features fresh peaches and blueberries, vanilla, cinnamon and a pinch of ground ginger. It’s even got some protein from a scoop of Nutrisystem’s Sweet Vanilla Protein Shake Mix. Meal prep while you sleep with this tasty treat, which is one of our favorite easy overnight oats recipes. Check out the full recipe for Blueberry Peach Pie Protein Overnight Oats! >

The post Meal Prep While You Sleep! 7 Easy Overnight Oats Recipes appeared first on The Leaf.

Did you miss our previous article...
https://slimbody.pw/vince-wilfork-fat-burning-2022-diet-plan-exercise-before-and-after/

https://slimbody.pw/dish-prep-while-you-rest-7-easy-overnight-oats-recipes/