Does Nutrisystem Give You Guidance About Adding In Fruits And Vegetables?

There seems to be a lot of questions about the grocery additions with your Nutrisystem meals. I’ve had people ask me if Nutrisystem tells you which add ins go with which meals.Someone might ask: “do you get a little card or something which tells you what grocery food to pair with each meal? I will be honest and tell you that eating healthy is incredibly new for me. In the past, I haven’t made a habit of eating fruits and vegetables. So it would help me greatly if someone were to directly tell me what I need to add in order to make it a complete meal.”I suppose since tastes and preferences vary, the company figures that it’s better to just allow people to add in what will be pleasing and tasty to them. You may not like the add ins that I prefer and vice verse. But while Nutrisystem doesn’t tell you what to add in with each meal, they have a very extensive grocery guide which offers lengthy suggestions for every food type.

For example, the grocery guide has a long list of what is considered smartcarbs, power fuels, vegetables, and “extras” along with serving sizes for each item. Just browsing that list should provide you with some ideas about which Nutrisystem food one particular item would pair nicely with.Some of the pairings are pretty obvious. For example, it’s a no brainer to add milk to the oatmeal and cereal. Other times, if you look at the photo of the meal on the website, there are suggestions. For example, the buttermilk waffle is pictured with bananas on top of it. And the french toast has strawberries on top. The bagel has what I am assuming is low fat and low calorie cream cheese on top of it. Fruit is always nice when paired with breakfast.And many people like veggies with healthy dips at lunch time. Carrot or celery sticks are a popular choice at lunch. But so is cottage cheese, cheese sticks, or low fat yogurt. Nuts are another good option.

Many people will use fruits or vegetables to enhance their dinner. For example, green beans would make a nice pairing with the broccoli stuffed chicken breast. And eggplant would be a nice addition to any of the Italian themed meals. Some people have fruit as a dessert. Apple sauce is a popular choice after dinner.I hope that this article has shown you that while you aren’t made to add in any certain food with any certain prepackaged meal, this isn’t a hard process. You likely already make countless food choices already in your day to day life. This should be no different. And the grocery guide will tell you how much of each type of food you should be adding in.

What Bulletproof Coffee Is Really About and How To Make It the Shanghai Way

Before you start adding anything into your coffee, let’s first try to get something straight: a cup of black, unadulterated coffee made from quality coffee beans is amazing all by itself. In addition to tasting great, coffee can help improve mental and physical performance, so it’s no wonder that so many people around the world start the day off with a cup of coffee in the morning.I myself have been a regular coffee drinker since my college days and always prefer my coffee black. In fact, I find it hard to understand how people can truly appreciate coffee after adding so much stuff to it. It’s incredible how much sugar, cream and more sugar you see people adding to their coffee. My theory is that people who do this may not actually like coffee – it is the sugar-high they are after, with a little caffeine thrown in for good measure.So when I first heard about how people were adding globs of butter to their coffee, I wondered whether loading coffee up with fat instead of sugar was really all that different.Is chasing a fat-high more worthy than chasing a sugar-high?What Exactly Is Bulletproof Coffee? “Bulletproof coffee” is a term originally coined by self-proclaimed biohacker, Dave Asprey, to refer to coffee made with his own brand of coffee beans, blended together with healthy fats. Of course, nowadays it seems the term “bulletproof coffee” is used more broadly to refer to any cup of coffee that is mixed with fats such as butter, coconut oil and MCT oil. The idea is that these fats, combined with caffeine, can give you a nice, sustainable energy boost while also making you feel full and satiated.Bulletproof coffee is certainly gaining in popularity in the U.S., particularly among athletes and CrossFitters. In a recent three-part series on nutrition in the NBA, CBS Sports even talks about how bulletproof coffee is the “pregame beverage of choice” for the Lakers. A quick Google Trends search for “bulletproof coffee” shows that the term started building steam towards the end of 2012 and has been on the uptrend ever since.What Are The REAL Benefits Of Drinking Bulletproof Coffee? If you head to Asprey’s website, you can find the following claims about bulletproof coffee:
“It makes you feel energized, alert, and focused all day without the crash of commercial energy drinks.”
“It will keep you satisfied with level energy for 6 hours if you need it, and because I’m having it for breakfast, I’m programming my body to burn fat for energy all day long!”
“Try this just once, with at least 2 Tbs of butter, and have nothing else for breakfast. You will experience one of the best mornings of your life, with boundless energy and focus. It’s amazing.”
Now I’m not going to try to refute any of these claims. In fact, I tend to agree with most of them. However, the issue that I have is this: How many of these benefits could be attributed to drinking coffee alone, regardless of whether you “bulletproof” it?

I would venture to guess that most of the benefits that people claim to experience from drinking bulletproof coffee come from the coffee itself. But I’ve found that the real distinguishing benefit of bulletproof coffee that is seldom stressed, perhaps because it is so ridiculously simple, is that you will feel full after drinking bulletproof coffee.The fact that you will feel full after chugging generous amounts of butter and oil with your coffee probably doesn’t come as a surprise to most people. But why I would view it as the key benefit of bulletproof coffee may not be so obvious. Basically it comes down to the fact that there are only so many decisions that your brain can handle effectively in a day. Therefore, if you want to be effective, it is important to minimize distractions and focus on the decisions that matter most. Bulletproof coffee, in this case, can help you manage your hunger so that it isn’t a distraction. The idea is to overcome the conventional belief that in order to function, you have to or should eat breakfast, lunch and dinner at set times every day. You should listen to your body, and if you aren’t hungry, you have the green light to continue conquering the task at hand.Is Bulletproof Coffee for YOU?At this point, a logical question might be: “If all bulletproof coffee does is make you full, why don’t you just drink regular coffee and eat like a normal person?”For me it comes down to efficiency and diet.Firstly, if you are already a coffee drinker like me, why not kill two birds (caffeine craving and hunger) with one stone? Adding some butter to your coffee is more efficient and less distracting than having to decide on what to eat for breakfast and then either prepare it yourself or buy it from somewhere. Those who appreciate the productivity benefits of sticking to daily rituals will be able to understand this point best.Secondly, I think a point often missed by people commenting on whether bulletproof coffee is “good” or “bad” is that many bulletproof coffee drinkers (myself included) are on low-carb diets. Diets that are low in carbohydrate (basically sugar) are typically high in fat. In other words, low sugar diet = high fat diet. Thus while fatty coffee might sound delicious to a low-carb dieter who is accustomed to consuming higher quantities of fat, it is understandable how someone on a conventional diet might find the concept disgusting.So to summarize, I recommend trying bulletproof coffee if any of the following statements apply to you:
You aren’t convinced that eating three meals a day is “necessary” and prefer to spend less time eating and more time being productive.
You want to simplify your daily routine so that you can focus on the things that matter.
You prefer eating fat over sugar.
You are on a low-carb diet.
Shanghai Bulletproof CoffeeIf you’ve gotten this far, I assume it means you are ready to try bulletproof coffee. Allow me to explain how I make my own version, which I’ll call Shanghai Bulletproof Coffee. “Shanghai” in the name is recognition of the fact that my less precise (and thus more Chinese) preparation strays from Asprey’s strict approach, and it’s how I make it here in Shanghai. Shanghai Bulletproof Coffee is about getting the desired performance boost from your coffee while expending the least amount of time and effort. If at the end of the day, our goal is to reduce decisions and distractions, then getting too caught up in the preparation of your coffee seems counterproductive.So here’s what you’ll need:
Coffee – To minimize changes to your routine at this point, simply start off by making (or buying) your coffee as you normally would at home or the office. I haven’t noticed any declines in performance when switching between reputable brands of coffee, so I don’t stress if mass market coffee (e.g. Starbucks) is the only coffee available. But in general, I do buy coffee that is as fresh as possible. When buying coffee beans, ask the staff when the beans were roasted or look for a roast date on the packaging. As with any type of food, the more recent the date the better.
Butter – Similar to my experience with coffee, I don’t notice significant performance differences between brands of butter. So just start off with what’s convenient, and then try out various brands until you find what you like best. I usually use unsalted butter, but I’ve tried using salted butter as well and find that it actually adds some interesting flavor. If all you have in the kitchen is a stick of salted butter, just go with it and adjust later. I typically go with Kerrygold or President butter, which supposedly come from primarily grass-fed cows and are easy to find in most supermarkets. And if you’re lactose intolerant like me, don’t worry — butter contains close to zero lactose so unless you are super sensitive, it is unlikely that you will encounter unpleasant side effects.
Coconut oil – The original Bulletproof coffee recipe calls for MCT oil. MCT’s, or medium chain triglycerides, are found naturally in foods and are basically fats that can metabolize quickly to provide fuel to your body. I do use MCT oil from time to time, but I prefer to use virgin coconut oil because in addition to being naturally rich in MCT’s, virgin coconut oil is also rich in other healthy nutrients. Virgin coconut oil also adds subtle coconut flavor and is easier to find than MCT oil, particularly if you live in China.
Chopstick – Use a chopstick to stir the ingredients together. A chopstick works great as a stirrer and adds additional “Shanghai flavor” into the mix. Using a blender or milk frother will give you a thicker, latte-like foam on top, but I find they aren’t worth the hassle. With a blender, it is a pain in the ass to clean up and the process of transferring the coffee to and from the blender pretty much guarantees that your coffee will no longer be hot by the time you drink it. A handheld milk frother can be more efficient relative to a blender since you can use it to stir directly in your coffee cup, but you will need a very large cup to avoid spillage as the coffee swirls around.

Once you have your ingredients, make Shanghai Bulletproof Coffee in four simple steps:
Step 1 – Add butter and coconut oil to the bottom of an empty coffee mug. I typically add one tablespoon (~14 grams) of butter and one tablespoon of coconut oil per cup. If you aren’t concerned with being precise, a tablespoon is roughly the size of half a golf ball. When buying butter, look for measurement markers on the packaging so that you can simply cut through the packaging to arrive at the amount of butter you need. Another easy hack to measure the amount is to buy (or take) the packaged, single-servings of butter that you often find in restaurants (they are typically 10 grams each). If this is your first time, try starting with smaller amounts and then work your way up depending on your energy needs and how your body feels.
Step 2 – Add coffee to mug. Start off by adding however much coffee you feel like drinking and then adjust ratios accordingly based on your personal preference. Just make sure you leave enough room in the mug to be able to stir without spilling everywhere. My machine is setup to make roughly 7 oz of coffee per serving, which fills a standard coffee mug to about three-quarters full.
Step 3 – Stir with chopstick until the butter and coconut oil dissolve. You will find that the butter and coconut oil dissolve quite easily in hot coffee so stirring should only take about 20-30 seconds max.
Step 4 – Drink your Shanghai Bulletproof Coffee and feel awesome!
Now go make yourself a cup of Shanghai Bulletproof Coffee! Often the hardest part of trying something new is taking that first step. With my streamlined version of bulletproof coffee, hopefully I’ve helped make it easier for you to try it and see for yourself. Our bodies are all unique so the only way you will know if something works for you is to give it a try.

Dealing With Cravings When You Are on a Diet

If you have ever spoken to someone that has been talking about losing weight for their entire lives, but they have always failed, they will tell you that the reason for this is the cravings.They haven’t been able to deal with the cravings for the foods that they have been eating for their entire lives. This is nothing to be ashamed of. Changing the habit of a lifetime is extremely difficult and a lot of people will fail.However, there are a select few that crack it. They lose the weight and they keep it off. Some of these people were able to do it because they were strong willed and they managed to resist the urges to eat things like chocolate and sweets. But, other people will use nutritional supplements to beat the cravings.If you are reading this and you think that you are having a lot of trouble beating the cravings, then read ahead and learn how to beat them.

PsychologicalYou might thing that they crave the taste of the fatty foods when actually the craving might be psychological. If you have grown up eating the wrong types of foods and you have gotten into the habit of eating for comfort, then your problem is psychological and you can overcome this.You just need to change your attitude towards food. Eating for comfort is one of the worst habits that you can fall into because whenever you feel down, you will start to eat. Even if you have watched a TV show that has upset you, you will eat to feel better. Plus, you won’t be reaching for the fruit or vegetables either. You will be reaching for the stodgy carbs and the sweets.You need to get yourself out of this habit before you even start exercising and dieting because even if you have some success, as soon as something upsets you, you will eat to feel better again and undo all the hard work.Humans eat for fuel to get through the day. That is it. There is no other reason for you to be eating. You need 3 meals a day, or 5 small meals and you shouldn’t really be snacking in between, unless you are exercising, and then you should be reaching for health foods that you know will give you fuel for the rest of the day, not something like chocolate that will give you a hit of sugar and then make you feel tired.Once you get out of the habit of eating the bad foods, then you will start to feel better. You will feel a lot better and you probably wouldn’t have known that the foods you were eating were hindering you and making you lethargic.

SupplementsIf you have gotten out of the habit of eating to make you feel better, but you are still craving food and feeling hungry even though you have had a nutritious meal, then you might need some extra help.This help can come in the form of a nutritional supplement. A supplement like Green Tea or Green Coffee will help with cravings and reduce the feelings of hunger. Therefore, you will stop reaching for food when you don’t really need it.If you take a supplement, then take it with a pint of water and carry one drinking the water once the tablets have gone. This is because it is hard for humans to decipher between hunger and thirst, so you might have been thirsty when you have started snacking instead.