20 Dessert Concepts for Your Memorial Day Cookout

Burgers: check! Pasta salad and frozen drinks: check and check! Now all you need to round out your Memorial Day menu are some fresh and fun desserts.

We’ve got 20 sweet treats for your holiday in bright shades of red, white and blue. And the best part: they’re healthy, too! Check out these 20 Memorial Day desserts for your cookout.

1. 5-Ingredient Patriotic Cheesecake >

Calories per Serving: 175

On Nutrisystem, Count As: 1 SmartCarb and 3 Extras

Ring in the unofficial start of summer with this chilled cheesecake that’s light and oh so fluffy. All you need is graham crackers (with a little butter) to make the crust, cream cheese and whipped topping for the white filling, and your pick of red and blue berries to add a healthy dose of vitamins and minerals to this festive sweet. Get the full 5-Ingredient Patriotic Cheesecake recipe here.

2. Must-Try Strawberry Pie >

Calories per Serving: 132

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

The name says it all: if you love strawberries, this sweet pie is a most certainly a must-try. Beneath the fresh berry top is strawberry gelatin filling for a double-dose of your favorite flavor. A graham-cracker crust adds some crunch, and a dollop of fat free whipped topping provides a creamy finish. Get the full Strawberry Pie recipe here.

3. Angel Food Cake with Blueberry Sauce >

Calories per Serving: 103

On Nutrisystem, Count As: 1 SmartCarb

Light and airy angel food cake serves as the perfect sweet end to your Memorial Day meal. This version is made with whole-wheat pastry flour to bump up the health factor. The three-ingredient blueberry sauce adds a beautiful drizzle of fruity flavor. For a splash of red, add a few fresh raspberries or sliced strawberry on this side. And to enjoy a larger slice—and still save calories—sub out the sugar with an alternative like monk fruit (a more natural option than other zero-calorie sweeteners). Get the full Angel Food Cake recipe here.

4. Best Easy Key Lime Pie >

Calories per Serving: 143

On Nutrisystem, Count As: ½ SmartCarb and 2 Extras

It tastes like the real deal, but it’s much easier to make and a whole lot healthier. Create the crust with graham crackers, unsweetened almond milk and melted light butter. The creamy pie part comes together with egg yolks, fat-free sweetened condensed milk, low-fat cream cheese, nonfat plain Greek yogurt, key lime juice and key lime zest. The combination is both delicious and diet-friendly, at only 143 calories per heavenly slice. Get the full Key Lime Pie recipe here. 

5. 3-Step Banana Pudding >

Calories per Serving: 149

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

Why just peel and eat ’em when you can transform these sweet nutrient-rich fruits into a creamy pudding for your whole family. Puree a banana, milk, cinnamon, vanilla extract, corn starch and stevia, then simmer on the stove until thick. Toss it in the fridge to chill. Once it sets, top with whipped cream and dive in spoon first. Get the full Banana Pudding recipe here.

6. Strawberry Rhubarb Upside Down Cake >

Calories per Serving: 120

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Nope, the title isn’t a typo: instead of the classic pineapple, this upside-down dessert is made with the tasty pairing of strawberry and rhubarb for a twist on the springtime sweet. Enjoy a square for only 120 calories. And next time you make the cake, try another creative tweak: swap the red berries for black or even raspberries to get a different but just as delicious flavor. Get the full Strawberry Rhubarb Upside Down Cake recipe here.

7. Pretzel Crust Fruit Pie >

Calories per Serving: 177

On Nutrisystem, Count As: 1 SmartCarb and 3 Extras

Salt meets sweet in this light and airy summertime pie. The crust—made from a combo of crushed pretzels, melted light butter and coconut sugar—is filled with whipped topping, and slices of peaches and plums. A drizzle of lime juice and sprinkle of zest completes the fresh flavor. For a more patriotic take, feel free to sub in the fruits for red cherries and blue berries. Get the full Pretzel Crust Fruit Pie recipe here.

8. Peanut Butter Rice Krispies >

Calories per Serving: 71

On Nutrisystem, Count As: 2 Extras
Three ingredients is all you need to whip up a batch of this party-friendly treat. Just heat a little honey, stir in some peanut butter and mix with crisp rice cereal. Then press into a square pan, give it a little time to cool and voila—24 crunchy bars that are ready to share (or, stash in your fridge for future sweet snack attacks). Get the full Peanut Butter Rice Krispies recipe here.

9. Air Fryer Funnel Cake >

Calories per Serving: 160

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

A funnel cake made on the boardwalk should stay on the boardwalk. This beachside staple can weigh in at up to 700 calories per deep-fried treat. Enter the air fryer! With the handy kitchen tool, you can enjoy that same crisp and crunch for far, far fewer calories and fat. Top with a dusting of powdered sugar to follow tradition, or try it a little different with a drizzle of chocolate syrup, honey or whipped topping. (Just be sure to log them as Extras in your NuMi app food journal). Get the full Air Fryer Funnel Cake recipe here.

10. American Flag Fruit Tray >

Calories per Serving: 110

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

This might take the win for best presentation! Arrange a mix of red, white and blue fruits and sweets to create a patriotic edible display for your Memorial Day buffet. The stars are blueberries; the red stripes are a mix of strawberries, raspberries and watermelon; and the white provides the bite of sweet – marshmallows line up for one stripe, and the other is represented by bananas slices dipped in none other than white chocolate. Get the full Flag Fruit Tray recipe here.

11. Iced Lemon Loaf Cake >

Calories per Serving: 245

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

The citrus makes it perfect for spring, and the smart ingredient swaps, excellent for your diet. This lightened-up recipe calls for whole wheat and almond flour instead of regular; nonfat plain Greek yogurt in place of sour cream; and honey—not sugar—for sweetness. Fresh juiced and zested lemons plus unsweetened applesauce help to create this moist and flavorful loaf. But wait, there’s more: melted coconut oil, lemon juice and honey mix to make the icing that’s sure to satisfy your sweet tooth. Get the full Lemon Loaf Cake recipe here.

12. Cannoli Stuffed Strawberries >

Calories per Serving: 165

On Nutrisystem, Count As: 1 PowerFuel and 1 SmartCarb

Yes, you can have cannoli cream and still lose weight when you make it our lower-calorie way. Combine part-skim ricotta cream, stevia and vanilla extract, then stuff it into scooped out, super-healthy strawberries. Add a sprinkle of mini chocolate chips for a bite that’s as pretty as it is delicious. Get the full Cannoli Stuffed Strawberry recipe here.

13. Easy Blueberry Pie Crumble >

Calories per Serving: 138

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

If you’re tasked with bringing ‘something sweet’ to a friend’s party, this pie is perfect. It’ll impress with its bakery-window look and seasonal flavor. Plus, it’s healthy and seriously simple to make. Quick oats help form the dough, while beautiful super-food blueberries and chia seeds combine in the center. Those tiny but mighty seeds add extra fiber, protein and antioxidants while creating a jelly-like texture to help hold each tasty slice together. Get the full Blueberry Pie Crumble recipe here.

14. Black Forest Cupcakes >

Calories per Serving: 137

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

It’s got the rich chocolate, sweet whipped cream and tart cherries you’d expect—not just on top, but inside, too! One bite into the moist mini cake reveals a surprise cherry center for the full black-forest effect. Each perfectly-portioned treat weighs in at only 137 calories. Use monk fruit sweetener instead of sugar and the calorie count reduces to 89. Get the full Black Forest Cupcake recipe here.

15. Fresh Peach Pie >

https://slimbody.pw/20-dessert-concepts-for-your-memorial-day-cookout/

EP120: Just you can recover on your own

I waited 6 months to share this update about my healing journey… and here we are!

Did you miss our previous article...
https://slimbody.pw/5-low-calorie-condiments-to-make-use-of-at-the-bbq/

https://slimbody.pw/ep120-just-you-can-recover-on-your-own/

Optifast Weight Management Altering Your Perspective

The Optifast weight loss program can be a valuable learning experience that can set you up for long-term weight loss success. Together with the support of your medical weight loss doctor, the Optifast weight loss programs creates an experience that highlights the fundamental aspects of successful weight loss, and can show you how you can transition to a healthier way of life by making simple changes.

There are four fundamental aspects of weight loss, and they are:

• Attitude
• Exercise
• Nutrition
• Psychology

Optifast weight loss programs gives you a chance to step away from your regular routine and evaluate what changes may be helpful in your life.

Optifast Weight Loss Changing Your Attitude

Your attitude refers to your overall values and the commitment you are making to yourself and to your weight loss program. This means:

• Taking ownership of the choices you make
• Knowing your limits and accepting those boundaries
• Being willing to persevere through temporary discomfort
• Evaluating the consequences of your actions and making choices that will help you reach your goal

You have a choice to look at everything you do with a positive attitude. Doing so can help you stay on track during your Optifast diet program.

Exercise Everyday

The Optifast products will help you take control of your diet, freeing up the mental energy to evaluate your current fitness level and exercise habits. As a general guideline, try to exercise for at least 30 minutes five days a week. This adds up to 2.5 hours of exercise every week. The more exercise you can fit in, the more calories you’ll burn and the faster you’ll lose weight with these weight loss programs.

Make changes to your exercise habits by:

• Increasing your incidental activity, which includes movements you do at work or home that are not fitness related, but still burn calories (like walking)
• Meet with a personal trainer to learn proper fitness techniques so you can avoid injury
• Find a friend, co-worker or family member who is interested in working out more as well and become gym partners

Nutrition

The Optifast rapid weight loss products are nutritionally complete, helping you to get as many nutrients as possible in a low-calorie diet. Using the products will help you lose weight, but learning from the products can help you maintain weight loss, as well.

The Optifast products can teach you several things about proper nutrition habits, including:

• How to eat smaller portion sizes
• The benefits of eating multiple small meals every day
• What it feels like to be full without overeating
• How maximizing nutrient intake helps control hunger
• What times of day your body grows hungriest

Psychology

One thing that many people report learning during the Optifast program is that hunger is often mental. Everyone grows hungry, but often our hunger signals become crossed with mental cues to eat. Things like emotional eating, social cues to eat and eating out of boredom are often addressed during the OPTIFAST program.

The Optifast weight loss program is a great tool in gaining control over your diet. Using the Optifast diet products under the guidance of your weight loss doctor can help you lose weight more effectively than diet and exercise on their own.

https://slimbody.fun/optifast-weight-management-altering-your-perspective/

7 Science-Backed Foods for Healthy And Balanced Aging

Eating right (and exercising) is important, no matter your age. But as you get older, certain foods can go a long way in helping to keep your skin youthful and mind sharp. Some can even reduce your risk of age-related disease! Stock up on these seven foods to help you age healthfully:

1. Berries

Whether you prefer them blue or black, sweet like a strawberry or tart as a raspberry, these beautiful fruit jewels are all bursting with a variety of antioxidants, vitamins, minerals and fiber, which can help reduce your risk of cancer and other chronic diseases.

Blueberries, for example, are rich in protective plant compounds that can help fight inflammation.¹ Raspberries and blackberries are packed with fiber, which can help with digestive health and may help lower your risk for heart disease and Type 2 diabetes.^1,2 And the darker the berry hue, the richer they are in flavonoids like anthocyanins that may help with memory—key to healthy aging.³

Add your favorite berries to yogurt or oatmeal, toss a handful into a smoothie or salad, or check out these tasty ways to enjoy strawberries and cook with blueberries! >

Power Exercises: Arm Yourself Against Aging

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2. Salmon

It’s all about the omega-3s in this fatty fish. Research suggests consuming omega-3 fatty acids can help keep your heart and eyes healthy and may lower your risk of Alzheimer’s and certain cancers, letting you age healthfully. Other fatty fish include mackerel and tuna, as well as herring and sardines.^3,4

Need more reasons to eat salmon? Here are eight of them, plus four simple recipes to get more salmon into your diet! >

3. Spinach

Spinach is among the most nutrient-dense foods, meaning it delivers lots of vitamins and minerals for very few calories; it sets a strong foundation for your health both now and as you age.⁵ It’s loaded with vitamin A, which is important for normal vision and your immune system.^5,6 It’s also a good source of vitamins K, C and E, plus antioxidants that protect against cancer.⁵ Dark leafy greens may also help improve memory, according to the Academy of Nutrition and Dietetics.³

Enjoy your spinach in a salad or simply sautéed. You can also bake it into a hot spinach and artichoke dip or even work it into your morning flapjacks (!) with this spinach banana pancake recipe. >

4. Nuts

You’ve heard eating nuts is good for your heart, but did you realize how essential they are for healthy aging? Research suggests they may reduce bad cholesterol levels, inflammation connected to heart disease and the risk of developing blood clots, according to the Mayo Clinic.⁷ Walnuts may improve cognitive function, and growing research suggests that consuming nuts and seeds every day can lower your risk of diabetes and heart disease, and may also lengthen your life.^3,8

Here are 10 of the healthiest nuts to help you get these and other health benefits. Just don’t go too, well … nuts on nuts. They are high in calories, so limit your portions to two tablespoons per serving.

Slow Metabolism? Here Are 5 Ways You’re Sabotaging It

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5. Avocado

You love it on toast—and your skin loves you for eating it. Studies suggest there’s a beneficial association between avocado consumption and skin health, and they contain a variety of nutrients that may prevent the negative effects of aging and help protect against UV damage.⁹ Avocados are also rich in potassium, which is especially important as you age: consuming adequate potassium and limiting sodium may lower your risk of high blood pressure.^9,2

Learn more about the health powers of avocados (and how to get that pit out) here! > And if you want to try an inspired twist on your avocado toast standard, check out these three recipes Nutrisystem customers are buzzing about. >

6. Red Bell Pepper

This brightly colored veggie is loaded with vitamin C—a nutrient your body needs to make collagen, which helps the healthy aging of your skin by maintaining its elasticity.^10,11 And research suggests a higher intake of vitamin C is associated with a lower likelihood of a wrinkled appearance and age-related skin dryness.^12,13 Vitamin C also acts as an antioxidant, protecting cells from damage and boosting the immune system.¹¹ Red peppers are also a good source of vitamin A, which helps the heart, lungs, kidneys and other organs work properly.^10,6

Want to grow your own peppers at home? Here’s how! >

7. Yogurt

It’s got the calcium your bones and teeth need.^2,14 It’s got the protein your muscles need. Some even have the probiotics that your gut and immune system need!¹⁴ There’s also research suggesting that yogurt is good for heart health, and eating it as part of a healthy diet can help prevent long-term weight gain.^14,15

Choose plain, nonfat or Greek-style yogurt and try one of these nine parfait recipes perfect for every palate! >

*Always speak with your doctor before starting a new diet or making any dietary changes.

Weight Loss and Age: 10 Tips for Losing Weight in Your 60s and 70s

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Sources:

1. https://www.aicr.org/resources/blog/enjoy-the-health-benefits-of-berries/
2. https://www.eatright.org/health/wellness/healthy-aging/special-nutrient-needs-of-older-adults
3. https://www.eatright.org/health/wellness/healthy-aging/4-types-of-foods-to-support-memory
4. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
5. https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/
6. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
7. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635
8. https://www.health.harvard.edu/nutrition/why-nutritionists-are-crazy-about-nuts
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
10. https://www.naturefresh.ca/bell-pepper-faqs-facts/
11. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
12. https://academic.oup.com/ajcn/article/86/4/1225/4649573
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
14. https://health.clevelandclinic.org/is-yogurt-good-for-you/
15. https://www.hsph.harvard.edu/nutritionsource/food-features/yogurt

The post 7 Science-Backed Foods for Healthy Aging appeared first on The Leaf.

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Jenna Johnson Weight-loss 2022: Diet, Exercise, Before and also After

Jenna Johnson is an American ballroom dancer and choreographer. Jenna rose to fame after appearing in the Season 10 of So You Think You Can Dance in 2013. She finished ladies’ third runner-up on the show. However, with her outstanding performance, Johnson won her second season of the show, Dancing With The Stars, along with her dance partner, Adam Rippon.

Now, as the word dancer is mentioned, the first thing that comes to our minds is a healthy person with a slim figure. Of course, dancing is kind of an exercise in itself and having a lightweight helps a lot in becoming a good dancer.

And there is no doubt that Jenna is a good dancer. However, things changed after Johnson made some changes to her diet. She ended up gaining extra pounds, which not only slowed her down but also had a negative impact on her health.

Johnson’s gaining weight affected her dancing skills a lot. Even her fans got worried. However, the good news is that things have changed recently and Jenna is back with a slim figure. Just like before. This sudden change shocked not only her fans but every DWTS fan.

So, how did Jenna gain so much weight, and then how did she lose it? Well, it’s a very interesting and inspiring story. Step by step we are going to discuss the American dancing star’s weight loss journey.

Also read the weight loss story of another American dancer, Chris Brown.

A Vegetarian Diet Increased Jenna’s Weight

I know this sounds very strange but this is what happened. A lot of people opt for the vegetarian diet to lose weight but totally opposite happened in Jenna’s case. Talking about her weight gain, Johnson said, “I ended up gaining a bunch of weight on a vegetarian diet. I was so low in my iron and protein intake.”

She added, “Once I incorporated protein back into my diet, I started slimming down.” After changing her diet from a vegetarian one to a flexitarian one, Jenna saw some positive changes. She lost extra pounds and ended up healthier than before.

Jenna Changed The Way She Saw Food

In order to lose weight and live a healthier life, Jenna changed her overall approach to looking at food. She started looking at food as a means to an end and not an end in itself. “Looking at food as fuel has been a game-changer for me,” Johnson told Women’s Health.

She further said, “For me, what makes me healthiest and happiest and most powerful is a happy balance of non-processed food and a lot of protein. I need it for recovery and for my muscle.”

To live a “healthiest and happiest” life, Jenna developed a set of simple rules. By following this, she keeps her life balanced. By doing so Jenna keeps a distance from overeating while at the same time, not robbing her body of the needed protein. Following are the rules which Jenna follows on daily basis:

1. Hitting Gym in the Morning

The first thing Jenna does in the morning is go to the gym. She doesn’t want to work out on “a full stomach”. So, before eating anything, Johnson goes for a workout session of one hour. She does cardio workouts, cycling, running, boxing, and weight lifting.

Being a dancer, Johnson has an advantage over other gym-goers. She doesn’t have to work out more often as dancing is equally an exercise in itself. So with all that working out and dancing, Jenna has transformed her health and is now living a healthy and happy life.

2. Having a Healthy Breakfast

Breakfast is as important as other meals of the day as it prevents us from overeating throughout the day and it also provides a lot of energy to go through the day. Knowing this fact perfectly, Jenna prepares her breakfast very carefully.

She starts her day with a sip of kombucha, kind of a green tea. Besides kombucha, most of her breakfast consists of eggs sometimes oatmeal is included too. “I’m on a huge egg kick right now. I eat a few eggs, and maybe some bacon. I also love oatmeal with fruit,” Jenna said about her breakfast.

3. Taking Care of Lunch and Dinner

Johnson gives more thought to her diet plan than before. Where in the past, she used to binge on food while watching TV, now she even keeps a record of how many calories she consumes in a day. She was advised to drink a protein shake at lunch.

However, in reply to that, Jenna said, “I always try to have a solid lunch because my mom told me not to drink my calories.” Johnson likes to have a balance between vegetables and meat. She also eats lots of fruits. 

As dancing rehearsals require a lot of energy and effort, Jenna also drinks a lot of water, While she focuses more on veggies at lunch, dinner is for protein. She eats chicken and fish along with a little bit of broccoli. And dark chocolate as dessert is a must.

Before & After Weight Loss

After working out in the gym and maintaining a healthy diet, Johnson successfully lost 30 pounds. Her weight went from 150 pounds to 120 pounds.

Bobby Brown, the American singer, and dancer, recently shocked his fans by losing 100 pounds.

Final Words

As Jenna’s story successfully demonstrates that it is not impossible to live healthily even in today’s world of fast food and Netflix. By undergoing a sudden and drastic change, Jenna has proved that nothing is impossible if you have passion and if you are determinant and consistent in achieving your goal.

The post Jenna Johnson Weight Loss 2022: Diet, Workout, Before and After appeared first on Heal How.

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7 Reasons We Love Frozen Veggies

Vegetables of all kinds are the hard-working backbone of your weight loss plan. Eating lots of veggies provides you with vitamins and minerals that keep your immune system strong and your body energized as you shed excess pounds. That’s why Nutrisystem recommends eating at least four servings of non-starchy vegetables every day. We love frozen vegetables because they make that goal so much more attainable. Here’s why.:

1. Peak of nutrition.

Here’s what it’s all about. You’re eating lots of vegetables because they keep you well-nourished when you’re losing weight. Veggies have their highest nutrient content when they are first-picked and then they gradually lose some vitamins and minerals over time. Fresh produce often takes weeks after picking to reach grocery store shelves.¹

Freezing stops the loss of nutrients, says a team of researchers in the Journal of Food Composition and Analysis. They compared the nutrient content of frozen and fresh fruits and vegetables. They found that frozen is generally equal to fresh, except that the vitamin A and C content of some frozen items is higher.²

10 Best Non-Starchy Vegetables That Make Weight Loss Easier

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2. Lots of choices.

Frozen vegetables help you avoid boredom because you can keep a wide selection on hand. Just reach into the freezer while cooking and pick out what fits into your meal or snack. Since they don’t spoil in the freezer, you can even buy varieties you like only in small quantities or infrequently, such as mushrooms or artichoke hearts. Plus, frozen food is always in season, so you can have your favorites even when they’re not available fresh.

3. Fully ripe.

Do you ever find yourself picking through a bin of fresh vegetables trying to find the items that are exactly at the right stage of ripeness and at their peak of flavor? Farmers harvest many crops for shipping fresh before they’re fully ripe so they don’t spoil before you buy them. Other times, items get buried at the bottom of a bin and they go bad before they’re sold. Frozen vegetables are picked when they’re perfectly ripe and they stay that way until you open the package.³

4. Ready to eat.

If you don’t have time to clean and chop fresh vegetables, you might be tempted to just skip a serving. With bags of mixed frozen veggies, the work is already done for you. You can even find varieties that you microwave in the bag and are ready to serve in a few minutes.

7 Creative Ways to Eat Fruits and Veggies

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5. Handy for recipes.

Frozen vegetable blends are shortcuts to great dishes. Let’s say you want to make Steak Stir-Fry with Grilled Peppers and Onions or Slow Cooker Parmesan Chicken Stew. You’ll find the veggie combos you need in the freezer case at the supermarket for these recipes and many others.

6. No waste.

Broccoli stalks, carrot ends and lots of other inedible pieces of fresh vegetables end up in the garbage. Frozen vegetables come pre-trimmed, so you’re not throwing away part of what you paid for.

7. Good deals.

You might think you have to pay extra for all of the convenience. However, the per pound prices of fresh and frozen vegetables are generally about the same. Some varieties of frozen veggies actually cost less, especially when you factor in that you won’t be discarding any because it spoils before you can use it all.

Just one thing to bear in mind when buying frozen vegetables. Some may come with added salt or a high-calorie sauce. Read labels to be sure you are getting nothing but veggies in any package you buy. That’s the best deal for your health.

The Great Produce Debate: Does Cooking Veggies Decrease Nutritional Value?

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Sources:

1. https://www.health.harvard.edu/staying-healthy/fresh-or-frozen-produce-the-health-benefit-is-all-in-the-mix
2. https://www.sciencedirect.com/science/article/abs/pii/S0889157517300418
3. https://www.eatright.org/food/planning-and-prep/smart-shopping/frozen-foods-convenient-and-nutritious

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