8 Simple Swaps for a Much Healthier Loss

‘Tis the season for specialty foods and drinks! With so many enticing pumpkin and apple treats hitting the market, it’s hard not to get side-tracked from your healthy eating habits. Unfortunately, these kinds of foods pack more than just flavor—they dish out a lot of fat and calories, too. We’ve rounded up eight common offenders, along with some tips on how to make healthier choices so that you don’t feel like you have to miss out on your favorite fall fare.

Here are eight simple swaps for a healthier fall:

1. Pumpkin Spiced Latte

While it may be the signature drink of the season, many of the pumpkin spice drinks on the market pack a ton of fat and calories. Some even clock in over 300 calories and 10 grams of fat.

Don’t miss out on the full coffee shop experience. Instead, just order smart with these simple ways to lighten up your latte. Better yet, save your money and whip up a healthy fall recipe instead! Enjoy our Skinny Pumpkin Spice Latte or Pumpkin Spice Latte Protein Shake recipes. Or get your pumpkin fix with this delicious Pumpkin Pie Smoothie.

2. Hard Apple Cider

Pumpkin beer is the adult beverage of choice for the fall season. But lately there’s been growing interest in the various hard ciders out there. While a serving of alcohol from time to time isn’t going to destroy your weight loss, it’s still best to make smart choices. The biggest difference between beer and cider is the sugar content. Because cider is made sweet by a slow fermentation of apples, the sugar content typically rises. And in the vast majority of cases, it’s going to be higher than beer.

At Nutrisystem, we recommend limiting alcohol while trying to lose weight, so consider these healthy mocktail recipes that are flavorful and alcohol-free. Our Booze-Free Appletini recipe is another delicious option that will satisfy your cravings for hard cider.

If you do choose to enjoy alcohol, opt for a light beer or one glass of dry wine, then switch to seltzer. Check out these low-calorie beers that actually taste good!

3. Pumpkin Pie

If you’re a lover of all things pumpkin, than pumpkin pie is likely your ideal dessert. But with over 300 calories for the average slice (made with full-fat ingredients), it’s not doing your waistline any good.

Fortunately, there are many easy and healthy fall pumpkin recipes out there for healthier versions. You can also get your pumpkin fix with something different altogether like a pumpkin muffin or slice of pumpkin bread—so long as they’re made with healthy ingredients like whole wheat flour and skim milk.

Better yet, get your pumpkin pie fix with our guilt-free Crustless Pumpkin Pie recipe or this delicious Pumpkin Spice Mug Cake. Both are simple to make and even easier to eat!

4. Apple Fritters

Because they’re deep fried, apple fritters are one of the worst possible donut choices out there. Still, they pop up at local pumpkin patches and outdoor fall festivals everywhere. Don’t let their fruity name or the fact that they’re not frosted mislead you. The glaze that apple fritters are dunked in is primarily high fructose corn syrup.

Make your own apple fritters at home that fit into your Nutrisystem plan! Our Air Fryer Apple Fritter recipe clocks in at just 128 calories per serving.

Craving more healthy and delicious apple treats? Check out these apple recipes that are filled with fall flavor! You’ll love our easy and Healthy Apple Pie (no sugar added!) and Air Fryer Apple Chips. Or, get your apple fix with this delicious No Sugar Added Slow Cooker Apple Sauce.

5. Halloween Candy

Bagged candy started showing up in grocery stores in August and now seems to be everywhere. If you buy candy for trick-or-treaters in your neighborhood, fight the temptation to buy it early as you may end up snacking on it yourself.

If you really need your candy fix, avoid chocolates with caramel or nougat, which tend to contain an excess of fat. Try satisfying your sweet tooth with a piece of fresh fruit. If you must have candy, opt for the hard kinds, which deliver about 24 calories. You’ll avoid a major sugar rush!

You can also whip up some of your own healthy Halloween candy, such as these delicious 3-Ingredient Peanut Butter Cups. Check out this article for 20 easy and healthy homemade Halloween candy recipes!

6. Caramel Apples

While they’ve long been a fall favorite, caramel apples are packed with sugar and saturated fat. You may have also caught wind of a big news story that unrefrigerated caramel apples—as they are often sold at festivals or when hand-dipped and given out as Halloween treats—can pose a deadly listeria risk.

If caramel apples are your go-to fall treat, consider making them fresh at home and keep them in the refrigerator. Try our recipe for Chocolate Caramel Apples! You can also whip up another healthier idea like caramel yogurt dip for dunking fresh apple slices. Or satisfy your sweet tooth with one of these guilt-free healthy dessert recipes under 200 calories.

7. Hot Chocolate

Though hot chocolate may be the quintessential cold weather drink, it can be a sneaky fall beverage. The problem with getting hot chocolate from your favorite coffee shop is that it comes with added syrup and whipped cream. While the cocoa powder mixes you make at home with water are typically 100 calories or less, when you factor in milk, syrup and whipped cream, the calorie count can seriously climb.

Stick to water and cocoa powder for a low calorie, no-fat option. We also have lightened up recipes, such as Peppermint White Hot Chocolate (188 calories), Almond Joy Hot Chocolate (83 calories) and Salted Caramel Hot Chocolate (136 calories). Or, warm up while you slim down with one of these Hot Drinks for Cool Weather.

8. Comfort Foods

When fall arrives, there is a sudden switch from fresh summer salads to heavier, more filling dishes like chicken pot pie, hearty stews and chili. While the original full-fat versions of these foods can pack in a ton of calories, there are many ways to make them healthier.

Homemade chili is super easy to make a healthy meal with beans, vegetables, lean meat and plenty of zesty seasonings. Try our recipes for One-Pot Ground Beef Chili, Butternut Squash Turkey Chili and Pumpkin Chicken Chili.

Be sure to also check out our favorite fall soup recipes and get our easy tips for cooking healthy comfort food. With some simple changes you can still enjoy your favorite fall dishes and healthy fall meals for dinner or while watching the football game.

Looking to lose weight this autumn? Check out these easy ways to lose weight this fall and learn more about the Nutrisystem plan! >

*Nutritional info taken from company websites or USDA food search database on 9/14/2021.

The post 8 Simple Swaps for a Healthier Fall appeared first on The Leaf.

Frequently Asked Questions

Is African Mango extract safe to use during pregnancy

Yes, African mango extract can be used during pregnancy. It can be safely used by women who are pregnant or have previously been pregnant.

If you are pregnant, however, we recommend that you consult your doctor before using this product.

Can I lose weight by just drinking smoothies?

Smoothies contain lots of vitamins, nutrients, fiber and vitamins to help you stay slim.

They are also low-calorie and contain very few fats. They are perfect for breakfast, lunch, and even as an after-dinner snack. Although they can be enjoyed anytime of the day, it is best to eat them fresh out of your blender.

Smoothies are quick and easy to make. You only need fruit, milk, and ice. You can also add nuts, seeds and flaxseed oils. You have the option to add nuts, seeds, flaxseed oil, and any other ingredients you like. Get yourself a smoothie maker today if you want to try this diet.

You may be surprised how quickly your body will begin to burn more calories than usual. You can even see results within 4 weeks if you use the right ingredients.

If you’re looking for the best natural food weight loss products, you’ve come to the right place. We’re going to show you the best-rated natural weight-loss supplements on Amazon.

How to Use African Mango Extract

Mango extract is simple to make. You just need to cut open a fresh ripe mango and scoop the flesh into your blender bottle. Blend until smooth.

If you need a cleaner pulp, it is possible to strain it. Store in a cool dark place.

For future use, the pulp can be frozen. You don’t need to buy another batch every mango season.

What are some foods that can help you lose belly fat?

Fruits and vegetables are the best foods to lose weight because they are low in calories, high fiber, and have antioxidants that protect cells from damage. They are high in vitamins C, E and K that increase metabolism and boost energy levels.

Lean proteins like chicken breast, turkey breast and eggs are the next best option for weight loss. These foods are high in protein and essential amino acid, which provide the building blocks of muscle growth.

For those who want to lose weight quickly whole grains, such as brown rice or oats, bread, pasta and cereals, are excellent options.

They are extremely filling and can give you energy all day.

How can I lose weight in 7 Days at Home?

Reduce calories and drink water. You should also exercise regularly. It’s easy! You may be tempted to skip meals, but this is not recommended. Skipping meals will lead to you feeling hungry later.

Don’t put yourself on a diet. Remember to keep track of how many calories you’re consuming and increase your intake gradually. If you eat approximately 2,000 calories per day, increase that number by 500 calories each day. This will mean that you will add 1,500 calories daily to your routine.

Many online resources are available to provide more details and advice on how to lose weight. Google is a great place to start. Search for “how to lose fat fast” and you will find hundreds of results.

You might consider visiting your local library to learn more about the topic. You will find weekly seminars with diet experts that are free and offer information on various topics relating to weight loss.

Is there any side effect to African Mango Extract use?

African mango extract has not been associated with any side effects. This product may cause diarrhea or stomach upset in some individuals. Stop using the product immediately and consult your doctor if this happens.

How can you slim down naturally?

It is important to eat healthy food as often and as often as you can. You should avoid eating unhealthy snacks. Avoid eating too many processed foods. Choose whole grains such as brown rice, barley, and oatmeal for your breakfast. Sugary drinks are high calories and high sugar. To lose weight, you should be careful about what you drink. Drink at least eight glasses of water per day.

Another tip? Get up early. According to studies, people who are awake earlier tend to eat fewer calories in the day. Set an alarm clock to ensure you don’t snooze through the day.

Finally, exercise is also very important. Aerobic activities such as running, walking, biking and swimming are all good options. Strength training does not burn fat as fast as aerobic exercise. Include aerobic exercise into your daily life.

Statistics

• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• Nature’s Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry – 40% Polysaccharides – 60 Vegetable Capsules (amazon.com)
• On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)

External Links

fda.gov

• FDA
  
• FDA Dietary Supplements
  

healthline.com

• Glucomannan – Is it an effective weight loss supplement?
  

pubmed.ncbi.nlm.nih.gov

• PubMed: Results from a National Survey on Dietary Supplements for Weight Loss in the United States
  
• African mango (IGOB131): a proprietary seed extract of Irvingia gabonensis is found to be effective in reducing body weight and improving metabolic parameters in overweight humans – PubMed
  

webmd.com

• African Mango: What you need to know about Irvingia Gabonesis
  
• Goji Berries: Side Effects and Health Benefits
  

How To

African mango extract offers potential benefits

African Mango Extracts have traditionally been used as a remedy for several health issues, including cancer treatment. These extracts can be traced back to ancient Egypt where they were used for treating wounds and diabetes, as well as stopping bleeding.

Researchers at the University of Nigeria found that African mango extracts contained certain compounds. These include tannins, flavonoids (Vit C), Vitamin C, Vitamin C, Vitamin C, flavonoids. polyphenols. carotenoids. and saponin. They help to prevent blood from clotting, fight freeradicals, improve liver function, lower cholesterol, lower blood pressure, promote cell proliferation, boost immune system, increase energy, and raise energy.

1. Cancer Treatment. Around 50% of all cases of cancer worldwide are caused or exacerbated by environmental factors. It is vital to find ways of preventing cancer. Numerous studies have demonstrated that antioxidants found in fruits like blueberries, tomatoes, bananas, oranges and peas can prevent cancer.
2. Antioxidants are substances that neutralize harmful substances called free radicals, which can cause cell damage as well as genetic mutations. Research shows that African mango extracts can slow down, or even reverse, the growth of cancerous cells in mice. A study found that African mango extracts could stop the growth in vitro of human colon cancer cells (cells in lab dishes). Another study indicated that African Mango Extract inhibited the growth of prostate carcinoma cells in vivo (in living animal models) by slowing their metabolism. These findings indicate that this product may help to treat some types.
3. Prevention of Cancer. Researchers at the National Institutes of Health recently published an animal study showing that African mango extracts prevented breast cancer development. They believe that the active ingredients in African mangoes inhibit the action of enzymes responsible for producing estrogen, a hormone known to increase the risk of developing breast cancer.
4. Inflammation Reduction. Inflammation is caused by chemicals made by white blood cells that attack foreign tissue. This causes pain and swelling. Inflammation can happen when there is injury, infection, and irritation. Chronic inflammation can lead to certain diseases such as asthma and arthritis. Research has shown that African mango extracts may reduce inflammation and the severity of many conditions.
5. Liver Function Improvement. It regulates digestion and detoxification as well as protein synthesis. A healthy liver also helps regulate other internal processes like water balance, sugar level, and red blood cell count. Research has shown African mango extracts have the ability to stimulate liver cell regeneration after being damaged by drugs and toxic substances. People who drink large quantities of African mango juice may feel less tired after eating.
6. Blood Pressure Lowering.The American Heart Association recommends that adults should try to maintain a normal blood pressure reading between 120/80 to 140/90 mm Hg. High blood pressure damages the arteries, increases stroke risk and can lead to heart attacks. Researchers from the University of California-Davis looked into the effects of African mango extracts on blood pressure in rats. Their research indicated that African mango extracts significantly lowered blood pressure.
7. Bone Building. Bone building. The University of Alabama School of Medicine conducted a double-blind placebo-controlled study that found supplementation with 500mg of vitamin C3 and 2g of calcium daily along with 3 grams of potassium citrate significantly increased bone density. The amount of potassium citrate required was equivalent in daily consumption to 10 ounces freshly squeezed African mango juice.
8. Other benefits African mango extract can improve skin health by increasing blood flow to the surface of the skin. It increases collagen production, which makes the skin appear younger and smoother. African mango promotes hair health and prevents premature graying. It is also known to promote fat metabolism and aid in weight loss.

Did you miss our previous article…
https://slimbody.pw/baked-quinoa-and-cheese-stuffed-peppers-slimming-world-friendly-recipe/