Snacking Leads to Boosting Your Metabolism

Metabolism is the process in which your body turns the food and beverages you consume into energy.  There are different factors, such as age and gender that affect metabolism, another is food.  Certain foods can facilitate an increase in metabolism and burn some of that unwanted calories and body fat.  Preparing your snacks should include some of these metabolism boosting foods and beverages, which include: egg whites, lean meats, water, grapefruit, chili peppers, green tea, milk (low- or non-fat), whole grains, and lentils.

• Egg whites contain branched-chain amino acids that will speed up your metabolism and burn fat.
• Lean meats and lentils are both rich in iron.  A diet low in iron can actually slow metabolism down by not efficiently burning calories.
• Chili peppers and green tea contain chemical compounds, capsaicin in chilies and EGCG in green tea that also gives your metabolism a boost.
• Consuming milk and other dairy products have been shown to metabolize fat more efficiently.
• Whole grains are an excellent source of fiber.  It not only aids with keeping cholesterol and blood sugars low, it helps metabolism by taking longer for whole grains to break down during digestion.
• Grapefruit has been shown to help with weight loss due to its effects on insulin, a fat-storage hormone, making it a great weight loss snack.
• Lastly, I cannot stress enough the importance of water.  Living in Southern California, we are just starting to feel the heat, compared to Mt. Rushmore in South Dakota, where it is actually snowing.  But keeping hydrated is very important, even mild dehydration can slow down metabolism.

When you are feeling hungry and in need of a snack, take a few of these ingredients and think of them as beautiful colors of paint.  Your pot, pan or mixing bowl is your blank canvas, and what ends up on your plate is your very own masterpiece of art.  But if you are like me and have a hard time coloring inside the lines, click on the links below for recipes to boost your metabolism.

Spiced Green Tea Smoothie

Honey Grapefruit with Banana

Banana & Almond Butter Toast

Curried Egg Salad Sandwich

Ham, Sliced Pear & Swiss Sandwich

Sunflower Lentil Spread

 By Emily Barr, MS,RD,CNSC –

Life is too short to waste time and money on fad dieting!

The truth hurts.  The honest truth is, as a whole, we (Americans) have weight to lose, and losing weight is time intensive, hard work.  That’s where the fad diets come sweeping to our rescue, like a knight in shining armor, giving us hope to drop 7-11 pounds in one  week!

They proceed to sweet talk us with some trendy words to convince us that we need to detox our body, or melt our belly fat, to help us drop those stubborn pounds.  Then they give us hope, telling us why this is the solution that is going to be the one diet that works for us.

It sounds like a sneaky business ploy, but let’s face it…we seem to fall for it every time!

Fad diets get a bunch of things majorly wrong!

They promising rapid weight loss over the course of a few days or weeks.  It is a well known fact that rapid weight loss of this kind is not true weight loss, but actually more of the dehydrating kind.  We also know that rapid weight loss is not sustainable; the weight is often regained as quickly as it is lost.

Another blunder of fad diets is the elimination of entire food groups.  Again, it is also well known that different types of foods provide us with a variety of key nutrients that our body needs to keep our metabolism functioning properly.   A third common problem with fad diets is that they are often so strict that we are unable to follow them for more than a few days or weeks.

Fad diets are often so strict that we are unable to follow them for more than a few days or weeks.

The consensus among the experts on how to achieve successful weight loss is to make lifestyle modifications that you can follow for the long term.

Surprisingly, fad diets occasionally get a few things right!

We can use a few of the fad diet strategies to set our lifestyle modification into action.

1.) COMMITMENT

Fad diets require extreme, dramatic changes to your usual food routine.  By signing up to do each of these regimens, you are affirming your commitment to change.  The idea of rapid weight loss is motivating and may push you to do things you had never done before, like go an entire day eating only chicken and vegetables.  At the end of the day, you realize that when you put your mind to something, you can accomplish things you never thought possible.

Action Plan:  Assert your commitment to success by writing down your specific goals and motivation for weight loss.  For example, you may be motivated to lose weight in order to keep up with your busy toddler.  Now that you have your motivation, try setting an easily obtainable, specific goal that you can expand upon.  Maybe you start off with the goal to avoid snacking on your child’s leftovers when cleaning their plate. Then once you’ve accomplished that goal, you expand it to stop mindless snacking throughout the day when bored, working, or doing household chores.

2.) PREPARATION

  Fad diets usually give you a list of “allowable” foods, and then you proceed to the grocery store to stock up on these items.  Why can’t we do the same thing when not following a fad diet?

Action Plan:  Set some goals for the week, and then outline how you are going to achieve them.  For example if your goal is to boost your metabolism by eating breakfast every morning,  you should first plan out what your healthiest breakfast options are, then place them on your shopping  list. Finally, try scheduling breakfast time into the day, so you have time to eat it.

3.)  FOCUSING ON FOOD CHOICES

By starting a strict fad diet regimen, the  not so healthy stuff you are eating goes straight out the window and is quickly replaced by x, y, z, which is specifically designed by the fad diet to reduce your calorie intake (usually so many servings of fruits and vegetables,  go figure).

Eliminating our favorite cravings, cold turkey, can often times backfire on us, ending in a splurge, and then guilt.  Another approach would be to focus on your fruits and vegetables, and by default, you replace your not so healthy stuff with nutritious stuff! Doing this gives you opportunity (calorie wise) to indulge in the occasional splurge.  Plan your splurges carefully (i.e. once a week or once a month), that way you don’t completely abandon your healthy lifestyle.

Action Plan:  Make a list of all of your favorite fruits and vegetables, and then stock up!  But don’t stock up on foods that tempt you.  Focus on filling your home with healthy foods. In other words, make your home your “safety zone”.  Save those willpower smashing foods for special outings where the serving size is controlled and there aren’t any leftovers (e.g. going out for a scoop of ice cream vs. buying ice cream for the house)!

4.) SET MEALS AND SNACKS

  Fad diets would prefer you to eat smaller portions frequently throughout the day.  Well, they may not get the food choices correct, but the grazing type meals and snacks are right on the money.

Action Plan:  Make a daily meal plan including 3 meals and 1-2 snacks to ensure you eat every 3 hours during the daytime hours.  If you don’t plan ahead, you may find that you have gone hours without eating, which slows down your metabolism!

5.) WATER

Fad diets usually will emphasize water, requiring you to drink a certain amount of water every day.  Again, genius!  Most of us do not drink nearly enough water; therefore increasing our water intake will allow us to enjoy a sense of fullness, thereby reducing our calorie intake.

Action Plan:  Set your daily water goal and stick to it!  One suggestion is to divide your water up into 3 portions – drink 1/3 before noon, 1/3 before 4 PM, and the remainder before 8 PM.  Whether you prefer to count ounces or actual glasses of water, just make sure you drink enough water each day to stay hydrated. Drink. Refill. Repeat.

Considering trying a fad diet to achieve weight loss? We urge you to reconsider it! Fad diets may begin with initial weight loss, but they generally end with added weight gain and frustration. Whether you are interested in weight loss to improve your health or self esteem, please know that learning how to live a healthy lifestyle is the best way.

Need a little guidance? We are here to help!  We offer FREE nutrition advice and guidance. Please click here to learn more!

Emily is the brilliant mind behind all of our nutrition programs, including our Boost Your Metabolism program, which has helped educate over 119,741 people in the last year alone.

With so much misinformation out there, we’re lucky to have our own metabolism expert to help us focus on the right information, and turn it into an easy action plan for living a healthier lifestyle.

When Emily is not working one-on-one with families that are learning how to use nutrition to control various metabolic disorders, she is writing our monthly newsletters, posting healthy tips and recipes on our Healthy Momma’s page. During March Madness you’ll also find her in a crowd cheering on KU.

Please click here to learn more about Emily!

Have nutrition questions? We’re here to give you answers. Please use this form to submit your questions, and she’ll respond to you as soon as possible.

It’s National Nutrition Month And Registered Dietitian Day!

BY Manuel Villacorta

Registered Dietitian

By now, everyone knows about the obesity epidemic that has super-sized our nation. We’re fat, confused, and misinformed — and often spend hours in the gym trying to shed the pounds packed on due to a sedentary lifestyle and a lack of healthy foods.

We’ve made eating one of the lowest priorities of the day, and with so much information being pushed at us from every direction, we’re on constant overdrive as we’re told what to do, what not to do, and what not to eat. But are we trusting the wrong people when it comes to food and nutrition guidance? Is all this information actually misinformation?

Our doctors say “eat healthfully” to stay well, but what exactly does that mean? Most of them don’t have time to sit down and explain it to us. In order to make the right choices, we need to seek out the best source for practical, reliable, and affordable information about nutrition: a registered dietitian.

These food experts have proven their dedication by earning a bachelor’s degree in nutrition or a related field, by completing an intensive supervised practice averaging one year, and by passing a registration exam required by the American Dietetic Association (the world’s largest organization dedicated to food and nutrition). Many R.D.s hold graduate degrees, and some are even certified nutrition specialists in areas such as renal nutrition, diabetes education, or even sports nutrition. Numerous states also require additional licensure to practice Dietetics, adding another layer of protection for people seeking sound nutrition advice.

One of the questions I’m asked the most is, “So what’s the difference between a dietitian and a nutritionist?” The answer is that, due to inconsistency in state laws, there are no generally recognized guidelines that define the role and requirements for a nutritionist, and while traditionally this title was reserved for individuals who’d earned a master’s degree in nutrition, these days it can describe anyone who works in nutrition.

On the other hand, the dietetics profession is highly regulated and bound by a code of ethics. As I mentioned, all dietitians hold at minimum a bachelor’s degree. They must renew their registration annually, and are required to become recertified after five years of practice. In addition, as our knowledge of nutrition expands, R.D.s are expected to follow pace; they are required to maintain current knowledge of dietetics by completing continuing education credits each year.

This nutrition expertise can be applied in many different places. Though many registered dietitians work in settings such as hospitals and other inpatient care facilities, quite a few have private practices. Others work in research, in community and public health centers, as teachers of nutrition, or as consultants to the corporate world for wellness programs, consumer affairs, product development, and such.

Though helping people to shed pounds is often one of the goals of the R.D., his or her expertise is not limited to weight management. Dietitians help people do so much more. They create highly customized lifestyle programs based on goals and behavior modification that help their clients maximize their quality of life.

Whether the goal is to take control of a health issue such as diabetes or heart disease, to battle an eating disorder, to train for a marathon, to recover from a major illness like cancer, or simply to learn more about food and nutrition, registered dietitians are there to assist by using experience, science-based knowledge, and proven techniques.

So celebrate National Registered Dietitian Day by visiting your local dietitian to say thank you, ask a question, or get started on your journey to healthy living.

Adding to the frustration is the fact that not all metabolism perform equally. Where one person can just look at food and gain weight another can eat whatever they want and not gain a pound?

Before you decide to hijack somebody else’s metabolism or simply give-up on your own, know this… every body has a Skinny Gene. Some people just have to put in a little more effort to get their metabolism working for them, rather than against them.

We, the Skinny Gene Project, specialize in creating healthy metabolisms. To help you ignite your Skinny Gene, we put together a FREE email series on foods you can eat that will improve your overall health and boost your metabolism. SIGN UP TODAY

Your metabolism is one of the most complicated systems in your body. Some people with a master’s degree in nutrition have a hard time understanding all of its complexities, so how can you be expected to know how to speed up your metabolism? That’s why we’re here to help!

HOW TO SPEED UP YOUR METABOLISM

Unfortunately, there is no miracle pill or food, that when taken by itself, will boost your metabolism. Think of your metabolism as being a system that only operates because of the sum of its parts, like a bicycle.

Similar to a bicycle, your metabolism needs momentum (action) to work. You have to exert energy to push the pedals. The harder you pedal, the faster you go. Like the bicycle, the more exercise and energy you exert the better your metabolism will perform.

Exercise (energy) is just one part. You also need to eat the right foods, in the right quantities, to optimize your metabolism.

The food is the foundation; it is the “wheel” that keeps your metabolism going. Just as the spokes of the wheel support the rim, the quality of the foods you eat support the health of your metabolism.

Imagine that each spoke on the wheel represents: water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals. To make your metabolism as “strong” as possible, you would need to ensure that your body is getting the right amount of each nutrient (e.g. fiber). Eating too much or too little of each element could slow down your metabolism, like peddling through mud or having sticks in your spokes.

Below are 25 of our favorite foods to improve your metabolism (in no particular order):

Metabolism Boosting Foods

1. Cocoa
2. Water
3. Blueberries
4. Flax
5. Sweet potato
6. Avocado
7. Tomato
8. Yogurt
9. Cinnamon
10. Garlic
11. Beans
12. Almonds
13. Apples
14. Egg whites/Beaters
15. Soybean
16. Lemon
17. Ginger
18. Brussel sprouts
19. Spinach
20. Olive oil
21. Oats
22. Fish
23. Cottage cheese
24. Chick peas
25. Lima beans

Sign up for our FREE newsletter series that talks about our top 10 foods, why they can help your metabolism , and how to avoid traps that can slow down the metabolism.

We hope the information above and our free email series, Boost Your Metabolism, will give you some guidance and get on the path towards living a longer, healthier life. (click to sign up)

Have additional questions and would like to speak with a nutritionist, feel free to contact us. We’re always here to help.

Sign up for our Email Newsletter

BOOST YOUR METABOLISM

The secret to boosting your metabolism is FEEDING your body what it needs.

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The tenth and FINAL food  in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is GARLIC!

BENEFITS OF GARLIC    

Photo by Mullica

 

 Garlic, which is sometimes referred to as the “stinking rose”, may have you reaching for a slice of gum, but that is not all garlic does for you!  There are some unbelievable metabolism boosting health benefits packed in those tiny cloves.

Although our breath may not love garlic, our hearts certainly do!  Garlic helps regulate our blood pressure, keeps our arteries free of plaque, lowers cholesterol and triglycerides, and lowers our risk of heart attack.  When our heart is healthy, our body’s metabolism will function at a better rate.

A few research studies have found a relationship with daily garlic intake and the improvement in insulin sensitivity, which lowers your risk of diabetes and helps with weight loss.  Garlic also has antioxidant properties which help fight the bad free radicals that try to slow our metabolism as well.

Garlic should be a part of our diet everyday!  Here are great recipes to try!

For a health bonus, allow your cut garlic to sit for 5 minutes prior to cooking or mixing with ingredients.  The 5 minutes is worth the wait!

RECIPES

“Thinly sliced garlic is a simple way to jazz up plain old spinach. With just a touch of butter and a quick stir, you’ll have a vegetable side dish that tastes great and pairs with just about anything!”

Ingredients:

BOOST YOUR METABOLISM

The secret to boosting your metabolism is FEEDING your body what it needs.

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The eighth one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is YOGURT!

BENEFITS OF YOGURT

Photo by Ashles

Yogurt is one of the few animal products that makes the list of super foods to boost your metabolism. The creamy consistency, not only tastes delicious, but provides your body with some unbelievable benefits.  Yogurt contains probiotics – the good bacteria (naturally present in yogurt) that helps with the digestion of food, absorption of nutrients, and keeps your gut healthy. 

Fat burning bonus:  Researchers have found that increasing your intake of dairy improves your metabolism of fat, which helps trim your waist line. 

Yogurt is a good source of Calcium and Vitamin D, and it contains important micronutrients required for functioning of your heart, muscles (calorie burners), nerve functioning, blood clotting, and bone health.

There are so many delicious ways to enjoy the benefits of yogurt. Pineapple upside down cake, raspberry cheesecake, apple turnover, Boston cream pie, and red velvet cake are some of the fun flavored choices of Light Yoplait yogurt.  

That leads us to one more wonderful benefit of yogurt- it is low in calories. With only 60-110 calories per serving, yogurt is a great choice as a snack or dessert.  You can keep yogurt interesting by pairing vanilla yogurt with fresh fruits, especially berries or blend together for a smoothie.

Yogurt can also be a nice substitution to lower fat when baking.  Here are some tips from Taste of Home (http://www.tasteofhome.com/Healthy/Recipe-Makeovers/Baking-Techniques/Yogurt-for-Lower-Fat-Baking­)

• When a recipe calls for butter, replace half the butter with half as much yogurt. For instance, instead of 1 cup butter, use 1/2 cup butter and 1/4 cup yogurt.
• When a recipe calls for shortening or oil, replace half the oil with 3/4 the amount of yogurt. For example, instead of 1 cup oil, use 1/2 cup oil and 1/4 cup plus 2 tablespoons yogurt.
• Substitute yogurt cup for cup for sour cream in recipes.
• Yogurt can even replace some of the water or milk in a recipe. Start by substituting 1/4 of the liquid with yogurt. The result will be creamier and more flavorful.

RECIPES

Ingredients

Directions

Ingredients

Directions

Ingredients

Directions

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The seventh one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is TOMATO!

BENEFITS OF TOMATO

Photo by Maplessinseattle

The debate may go on whether the tasty tomato is a fruit or a vegetable, but one thing is for sure, the tomato is a super food for your body’s metabolism.  Tomatoes are naturally low in calories and high in fiber, both good for satisfying your appetite and maintaining a healthy weight. 

Tomatoes are rich in antioxidants that fight the bad free radicals that are unfortunately present during nutrient metabolism or from the environment (such as pollution and UV rays).  The good news is that a good intake of antioxidant rich fruits and vegetables, including high amounts of tomatoes,  counteract these free radicals. 

The antioxidant most prevalent  in the tomato is lycopene, which is found in large quantities in the outer skin of the tomato, but also found inside too.  Research has found that intake of these antioxidants help protect your body’s cells from damage and decrease risk of heart disease and cancer, especially prostate cancer in men.

Caution: Watch the calories when adding tomato sauce to spaghetti.The calories  in a plate full of pasta can quickly add up. 

Other tomato-based foods that can be dangerous are jars of salsa, cans of diced tomatoes, tomato juice, and tomato soup – all are loaded with sodium.  Be sure to read the labels of these tomatoes for “no added salt” or “low sodium”. 

Incorporating tomatoes into your everyday routine is essential to optimize your metabolism and your health.  Here are a few ideas and recipes to try.

Add tomatoes to all of your meals!

• Add a slice on every sandwich and in your wrap
• Top your salad with baby tomatoes, diced tomatoes, or wedges
• Add chopped tomatoes to eggs and omelets
• Tomatoes are a nice addition to cottage cheese
• Add to pizzas, pastas, stir-fry, and kebabs 

 RECIPES

Baked Parmesan Tomatoes

http://www.eatingwell.com/recipes/baked_parmesan_tomatoes.html

From EatingWell:  August/September 2006

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread.

4 servings | Active Time: 5 minutes | Total Time: 20 minutes

Ingredients

• 4 tomatoes, halved horizontally
• 1/4 cup freshly grated Parmesan cheese
• 1 teaspoon chopped fresh oregano
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil

Preparation

1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Nutrition

Per serving : 91 Calories; 6 g Fat; 2 g Sat; 4 g Mono; 4 mg Cholesterol; 6 g Carbohydrates; 3 g Protein; 2 g Fiber; 375 mg Sodium; 363 mg Potassium

Caprese Salad

http://www.eatingwell.com/recipes/caprese_salad.html

From EatingWell:  July/August 2008

Summer-ripe tomatoes and fresh mozzarella need only a sprinkling of fresh herbs, salt and pepper to shine in this simple summer salad.

4 servings, about 1 1/4 cups each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

• 2 medium red tomatoes, cut into wedges
• 2 medium yellow tomatoes, cut into wedges
• 3/4 cup diced fresh mozzarella cheese
• 1/4 cup chopped fresh parsley
• 2 tablespoons chopped fresh basil
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Preparation

1. Gently toss tomatoes, mozzarella, parsley, basil and salt together in a large bowl. Season with pepper.

Nutrition

Per serving : 88 Calories; 5 g Fat; 3 g Sat; 0 g Mono; 17 mg Cholesterol; 6 g Carbohydrates; 5 g Protein; 2 g Fiber; 187 mg Sodium; 444 mg Potassium 

Halibut with tomato basil salsa

By Mayo Clinic staff

Dietitian’s tip: Halibut — in addition to cod, flounder and perch — is a lean fish, having less than 2.5 percent fat by weight. For a variation to this recipe, grill the halibut and spoon the tomato basil salsa over each fillet to serve.

By Mayo Clinic staff

Serves 4

Ingredients

2 tomatoes, diced
2 tablespoons fresh basil, chopped
1 teaspoon fresh oregano, chopped
1 tablespoon minced garlic
2 teaspoons extra-virgin olive oil
4 halibut fillets, each 4 ounces

Directions

Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.

Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.

Transfer to individual plates and serve immediately.

Nutritional Analysis

(per serving)

Avocado Bruschetta

http://www.myrecipes.com/recipe/avocado-bruschetta-10000001021247/

Photo by: Howard L. Puckett

• YIELD: Makes 3 dozen
• COURSE: Appetizers, Hors d’Oeuvres

Ingredients

• 2 avocados, cubed
• 2 plum tomatoes, seeded and diced
• 2 green onions, chopped
• 2 tablespoons fresh lime juice
• 1 tablespoon white wine vinegar
• 1 tablespoon olive oil
• 2 teaspoons hot sauce
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground white pepper
• 1/2 teaspoon salt
• 3 tablespoons olive oil
• 1 garlic clove, minced
• 1/2 teaspoon salt
• 36 French baguette slices
• 1/4 cup fresh cilantro, chopped

Preparation

Combine first 10 ingredients in a bowl; toss gently to combine. Cover and chill 2 hours.

Combine 3 tablespoons olive oil, garlic, and salt. Place bread slices on a baking sheet, and brush evenly with olive oil mixture. Bake at 350° for 12 minutes or until toasted; cool.

Top each toast evenly with avocado mixture. Sprinkle with cilantro before serving.

Coastal Living JANUARY 2005

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The fifth one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is SWEET POTATO!

BENEFITS OF  SWEET POTATO

Photo by Sweet Mustache

You say potato, I say po-tat-to!  No matter how you say it, be sure you add the sweetness.  

The sweet potato could not be more misleading for those of us wanting to control our blood sugar.   When compared to the ordinary white potato, the sweet potato is lower in carbohydrates and calories.

 The calories you save will keep your body on target for a healthy weight, while providing a powerful punch of antioxidants that are associated with disease prevention.

The sweet truth about how sweet potatoes can help boost your metabolism

The lower carbohydrate content and the bonus fiber  content keeps your blood sugar stable, while satisfying your appetite on less calories. The combination of these two factors (low calorie and added fiber) helps keep your body at a healthy weight and you metabolism functioning at its best.

How to get the added benefits without adding the extra calories

 The rich orange sweet potato is a great addition to any meal: baked, mashed, boiled, and flavored sweet or spicy.   But there are a few dangerously high calorie and high fat sweet potato dishes to be aware of, including the sweet potato casserole and sweet potato fries found in many restaurants. To enjoy the slimming benefits of eating a sweet potato, try making sweet potato fries at home.

Making homemade sweet potato fries can be quite simple, slice up the sweet potato in coins or wedges, spray baking sheet with Pam cooking spray and bake or broil until desired browning, season with onion, garlic, or your favorite seasoning.  Ready in about 10 minutes without any added fat.

Get an added fiber bonus by eating the skin of your potato! 

TRY THESE SWEET POTATO RECIPES

Pork Chops with Sweet Potatoes

Modified from original recipe ——- 12  best foods cookbook, Dana Jacobi 

Changes made:  substituted nonfat yogurt and skim milk in place of ½ and ½ and butter, instructed to leave skins on both sweet potatoes and apple for increased fiber, made own bread crumbs from a whole grain bread to lower GI and increase fiber. 

Ingredients:

3 medium sweet potatoes

2 Tablespoon plain nonfat yogurt

½ teaspoon Thai red chile paste

2 Tablespoons skim milk

Salt and Pepper

1 small red onion, finely chopped

½ Golden Delicious apple, finely chopped

2 slices whole grain bread, toasted and crumbled to breadcrumbs

4 (1 ½ inch thick) lean boneless center cut pork chops (5-6 oz each)

1 teaspoon paprika

¼ teaspoon onion powder

1. Preheat the oven to 400 degrees.  Roast the sweet potatoes for approximately 30 minutes or until soft.  Mashed potatoes.  There should be 3 cups.  Reduce the oven temperature to 350 degrees. 
2. For the gravy, in a bowl combine 2 1/3 cups of the sweet potatoes with the yogurt, chile paste and skim milk.  Season to taste with salt and pepper.  Spread the creamy potatoes to cover the bottom of an 8 inch square baking dish.  Set aside.
3. For the stuffing, in a second bowl, combine the remaining sweet potato within the onion, apple, and breadcrumbs.  Season to taste with salt and pepper.
4. Make a 3 ½ x 2 ½  inch pocket in each pork chop.  Pack the stuffing generously into the pockets.  Combine the paprika, ¼ teaspoon salt, and onion powder in a small bowl.  Rub 1 side of each chop with this mixture and set them seasoned side down on top of the sweet potatoes in the baking dish.  Rub the remaining seasoning on top of each chop.  Cover the pan with foil. 
5. Bake for 35 minutes.  Uncover and bake the dish for 10 minutes longer, until they are nicely browned on top. 

Makes 4 servings

Calories:  354

Carbohydrates:  31.3 grams

Fiber:  5 grams

Protein:  41 grams

Fat:  8 grams

Sat Fat:  2.65 gram

Ranking:  Skinny Gene Level 2

Sweet Potato Soup

12  best foods cookbook, Dana Jacobi 

Ingredients:

2 large sweet potatoes, chopped

1 small bag of baby carrots (1/2 pound)

2 medium fuji apples, chopped

1 onion, chopped

1 T Canola oil

3 C fat free, reduced sodium chicken broth

cooking spray

Instructions:

1. Chop sweet potatoes, carrots, and apples into 2-3 inch pieces and place a single layer on a baking sheet.  Coat ingredients with cooking spray and allow to roast in oven at 400 degrees Fahrenheit for ~ 30 minutes.
2. In a large pot, heat oil over medium heat and sauté onions until golden brown.  Then add roasted sweet potato, apple, carrots and chicken broth.  Bring to a boil, then reduce heat to a simmer for 20 minutes. 
3. Puree the soup in a blender.

Makes 4 servings

Calories:  269

Carbohydrates:  48 grams

Fiber:  8 grams

Protein:  5 grams

Fat:  7 grams

Sat Fat:  2 gram

Ranking:  Skinny Gene Level 2

Adding to the frustration is the fact that not all metabolism perform equally. Where one person can just look at food and gain weight another can eat whatever they want and not gain a pound?

Before you decide to hijack somebody else’s metabolism or simply give-up on your own, know this… every body has a Skinny Gene. Some people just have to put in a little more effort to get their metabolism working for them, rather than against them.

We, the Skinny Gene Project, specialize in creating healthy metabolisms. To help you ignite your Skinny Gene, we put together a FREE email series on foods you can eat that will improve your overall health and boost your metabolism. SIGN UP TODAY

Your metabolism is one of the most complicated systems in your body. Some people with a master’s degree in nutrition have a hard time understanding all of its complexities, so how can you be expected to know how to speed up your metabolism? That’s why we’re here to help!

HOW TO SPEED UP YOUR METABOLISM

Unfortunately, there is no miracle pill or food, that when taken by itself, will boost your metabolism. Think of your metabolism as being a system that only operates because of the sum of its parts, like a bicycle.

Similar to a bicycle, your metabolism needs momentum (action) to work. You have to exert energy to push the pedals. The harder you pedal, the faster you go. Like the bicycle, the more exercise and energy you exert the better your metabolism will perform.

Exercise (energy) is just one part. You also need to eat the right foods, in the right quantities, to optimize your metabolism.

The food is the foundation; it is the “wheel” that keeps your metabolism going. Just as the spokes of the wheel support the rim, the quality of the foods you eat support the health of your metabolism.

Imagine that each spoke on the wheel represents: water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals. To make your metabolism as “strong” as possible, you would need to ensure that your body is getting the right amount of each nutrient (e.g. fiber). Eating too much or too little of each element could slow down your metabolism, like peddling through mud or having sticks in your spokes.

Below are 25 of our favorite foods to improve your metabolism (in no particular order):

Metabolism Boosting Foods

1. Cocoa
2. Water
3. Blueberries
4. Flax
5. Sweet potato
6. Avocado
7. Tomato
8. Yogurt
9. Cinnamon
10. Garlic
11. Beans
12. Almonds
13. Apples
14. Egg whites/Beaters
15. Soybean
16. Lemon
17. Ginger
18. Brussel sprouts
19. Spinach
20. Olive oil
21. Oats
22. Fish
23. Cottage cheese
24. Chick peas
25. Lima beans

Sign up for our FREE newsletter series that talks about our top 10 foods, why they can help your metabolism , and how to avoid traps that can slow down the metabolism.

We hope the information above and our free email series, Boost Your Metabolism, will give you some guidance and get on the path towards living a longer, healthier life. (click to sign up)

If you are interested in having your diet analyzed to determine if you are eating the right amount of each of the following nutrients listed above ( e.g. EFA, fiber, carbohydrates), click here to receive this months discounts and offers.

Have additional questions, feel free to contact us. We’re always here to help.

Sign up for our Boost Your Metabolism Series