The Leaf | Healthy Weight Loss Blog

Don’t throw out those overly ripe bananas! While you might think they’re a lost cause, they are the perfect base to create a classic sweet treat that everyone loves: banana bread! Sure, you could make a smoothie or some creamy nice cream . We love those, too. However, it’s baking season and winter is the perfect time to crank up the oven and enjoy some warm comfort food. What better time to whip up some healthy banana bread? Homemade banana bread is the ultimate baked good. It can double as a dessert or breakfast and pairs perfectly with a cup of coffee or hot tea. When made the right way, it can also serve up some major health benefits. According to Healthline, bananas are rich in fiber and antioxidants, while also being beneficial for digestion, weight loss and heart health. They contain several key nutrients, including potassium, vitamin B6, vitamin C, and manganese. You can also make healthy banana bread by using whole wheat flour and using maple syrup, honey and cinnamon instea...

Riding a bicycle is the fun way to get in the daily activity that we all need. Biking heats up your metabolism, helps you look fitter and feel better and speeds your weight loss progress—all while you enjoy the relaxing rhythm of pedaling. Whether you hit the streets, a trail or stay indoors on a stationary cycle, riding a bike helps you get slimmer and healthier. Check out the health benefits of cycling below! 1. Does Biking Burn Calories? On Nutrisystem , we recommend 30 minutes of physical activity per day. At a moderate pace of about 12 miles per hour, a 155-pound person burns approximately seven calories a minute while cycling (about 210 calories in 30 minutes), says Harvard Health Publishing . As you build up your strength and stamina, you can try riding up hills to burn off even more. 2. Cycling for Weight Loss: Shedding Pounds Cycling helps you lose weight faster than walking, according to a study, published in the A merican Journal of Sports Medicine . Over a six-month ...

Today is National Popcorn Day. And because no one loves popcorn more than we do (try our popular White Cheddar Popcorn or Butter Popcorn , and you’ll understand why!), today we’re sharing four of our favorite ways to make this delicious snack-time staple even tastier. Helpful Hint: Mix your popcorn and sauces or seasonings together in a sealable sandwich bag or container that makes it easy to shake all of the ingredients together. How to Beat a Sweet Treat Craving Read More 1. Cinnamon “Sugar” Popcorn Craving something sweet? We’ve got you covered with this tasty treat that makes a perfect after-dinner dessert. Ingredients: 2 cups plain popcorn 3 spritzes butter spray 2 teaspoons cinnamon 2 teaspoons all natural zero-calorie sweetener Directions: 1. Mist popcorn with butter spray. 2. Toss with cinnamon and sweetener until coated. Servings: 1  Counts As: 2 Extras on Nutrisystem 2. Hot Pop This one is perfect for the popcorn fans who like it hot, hot, hot! F...

We’re ringing in the New Year with more free stuff! If your New Year’s resolution is to eat healthier and lose weight, an air fryer is the perfect cooking tool to add to your healthy kitchen. That’s why we’re giving one away to TWO lucky winners in our January Facebook air fryer giveaway! From French fries and fish sticks to chocolate chip cookies and apple fritters , you can make a wide variety of delicious meals, snacks and desserts using an air fryer. Even better, they can help you save calories and lose weight while making healthy cooking quick, easy and mess-free. Click here to learn more about how an air fryer can help you get healthier. > Still not convinced that you need this innovative appliance for your healthy meal prep? Maybe these delicious air fryer recipes will help! > Now that we’ve got your attention, you may want to enter our air fryer giveaway to try one for yourself. Learn more below! Get cooking at home with a FREE air fryer! Check out our giveaway de...

You don’t have to live next door to a bakery to know that your sense of smell has a powerful influence on your appetite. Even when you’re not hungry, just a whiff of good food cooking can stimulate cravings and entice you to eat. You might not know, however, that certain pleasant scents can have the opposite effect on your appetite. Recent research indicates that aromas such as peppermint, citrus and vanilla may help control your appetite and alleviate cravings, making them good scents for weight loss. And although further research is certainly warranted in this area, there’s certainly no harm in adding these scents to your life. What’s the worst thing that could happen? You have awesome scents wafting through your home? Here are our seven favorite scents for weight loss: 1. PEPPERMINT The science: Study participants were asked to sniff peppermint oil every two hours for five days, according to a report published in the medical journal Appetite . For the next five days, they sniffe...

Shorter days, less sun and chilly temps has a way of bringing you down. The winter blahs are real and for some people, it may develop into seasonal depression. Food is not a fix. However, a growing body of research suggests that your diet and certain healthy superfoods may influence (and even improve) your mood. One recent study, published in the journal PLOS ONE , found symptoms of depression dropped significantly among a small group of young adults who ate healthier for three weeks—which meant, in part, increasing their intake of fruits, veggies, whole grains and fish. In the peer-reviewed journal Psychiatry Research , a meta-analysis of 21 studies from ten countries investigated the connection between diet and depression risk. They found that a healthy eating pattern high in fruits, vegetables, whole grains, fish and low-fat dairy products may decrease the risk of depression, whereas a diet high in red or processed meat, refined grains and fat may increase the risk of depression....