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.

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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 ninth one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is CINNAMON!

BENEFITS OF CINNAMON

Usually the foods that maximize your metabolism are rich colorful foods loaded with amazing health properties, but don’t let the fine, ground, brown cinnamon powder fool you. Just ¼ to 1 teaspoon of cinnamon a day can drastically improve your glucose metabolism, meaning it helps the body use insulin efficiently.

Cinnamon does this by taking the glucose (sugar) out of the blood and brings it into the cell where it is burned as energy.  By eating cinnamon daily, you can keep your blood sugar at a more stable level, reducing your risk for diabetes.  Don’t forget a stable blood sugar can also stabilize your appetite!

An added bonus – Cinnamon also has been found to reduce your blood lipids, including cholesterol and triglycerides. 

Cinnamon has high concentrations of a polyphenol called methylhydroxy chalcone polymer (MHCP). MHCP has disease prevention properties and can reduce your risk of insulin resistance, type 2 diabetes, and heart disease. 

Making an effort to add cinnamon to your daily routine is a smart choice! 

Try adding cinnamon to milk, yogurt, oatmeal, cereal, fruits, or other beverages.  Here are a few ideas to start your day off with a little spice!

RECIPES

Peanut Banana Cinnamon Smoothie

http://herbsspices.about.com/od/smoothies/r/PBCinnamon.htm

Cinnamon spices up this banana and peanut butter smoothie. Tip: try freezing the banana chunks in advance for a frostier smoothie. 

Makes 1 medium (about 12 ounce) or 2 small (about 6-ounce) smoothies.

Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients:

·         1 cup vanilla soy milk or skim milk

·         1 large banana, peeled and cut into chunks

·         2 tablespoons peanut butter (preferably natural)

·         1/2 teaspoon cinnamon, plus more for sprinkling

·         1 teaspoon honey or turbinado sugar (optional)

·         3 ice cubes

Preparation:

Place the milk, banana, peanut butter, cinnamon, and honey (if using) into a blender, and puree until smooth.

Add the ice cubes and pulse just until the ice is crushed.

Pour into a glass, sprinkle with additional cinnamon, and enjoy!

Apple Cinnamon Smoothie 

http://www.healthy-recipes-for-kids.com/apple-cinnamon-smoothie.html

Hint:It is really easy if you prepare the apples the night before.

Ingredients:

1 cup of milk
1 cup vanilla yogurt
1 small apple
1/2 teaspoon ground cinnamon

handful of ice cubes

Preparation:

Wash and peel apple.
Cut up into cubes and take out the seeds.
Add ingredients and blend for one minute.

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 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

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 second one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is WATER! 

What if the secret to weight loss and increasing your metabolism is as simple as drinking water?

Yes it’s true; research from Virginia Tech by Dr. Brenda Davy found that being only 1% dehydrated will significantly decrease your metabolic rate.   On the other hand, staying hydrated will help you to eat less calories and lose weight.

Water also keeps your kidneys cleansed and your joints lubricated. It flushes toxins from your system and keeps your skin healthy and looking good.

WATER

To put it all in perspective, our bodies are 60% water. We lose approximately 9-10 cups of water daily (and even more if you exercise or are in hot weather), therefore it is essential for you to drink enough water to make up for what you lose to prevent slowing down your metabolism.  

An added bonus is that water is filling.  Dr. Davy’s research found that drinking 2 cups of water before meals helps reduce your calorie intake, which will result in weight loss.

 How  can water help optimize your metabolism?

1.       Drink the right amount

The American Dietetic Association recommends drinking 9 cups (8 oz each) of water per day for women and 13 cups of water per day for men.

Another rule of thumb is to take your weight in pounds, and divide it in half to calculate your water intake goal.  For example, if you weigh 150 pounds, you require ~75 fluid ounces of water per day.

2.       Listen to your body

Pay attention to the warning signs of dehydration. 

When using the bathroom, check the color of your urine. The pale or clear color indicates good hydration, where as a darker yellow color indicates dehydration. 

Constipation may also be a result of dehydration. 

Lastly, thirst is a late indicator of dehydration, so be sure to drink before you are thirsty.

Tips to Maximize Your Water Intake

• Take a drink every time you pass a water fountain
• Keep a glass or bottle of water at your desk if you’re a “subconscious” sipper
• Instead of a coffee break, take a water break
• Drink sparkling water with a squeeze of lemon at social gatherings
• Drink water prior to each meal and throughout the day
• Plan ahead, drink water prior to the start of your outdoor activities. Bring plenty of water in a cooler
• If drinking alcohol, alternate each alcoholic beverage with a full glass of water
• Use sweat as a red flag warning!  When you sweat you lose even more water, therefore you need to drink more!
• Carry a water bottle with you as a reminder to drink
• Add lemon and/or cucumber slices to water for refreshment
• Eat a lot of water rich fruits and vegetables, most contain 80-90% water 

Fruits and vegetable with greater than 90% water content

 Cabbage, Cucumber, Tomato, Broccoli , Celery, Spinach , Lettuce, Cauliflower, Zucchini, Peppers, Watermelon, Strawberries, Grapefruit, Cantaloupe

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.

First up in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM  is COCOA!

Heart disease is the #1 cause of death of people in your city, state, country, and world. But guess what?  Here’s some great news for all you chocoholics! Dark chocolate and cocoa are super foods that contain a very high amount of antioxidants and flavanols – meaning they have been proven to lower your blood pressure and cholesterol , therefore lowering your risk of heart disease! The darker the chocolate the more super the food!

Another bonus is that cocoa has a low glycemic index (GI). Although it is a sweet treat, it doesn’t impact our blood sugar in the way that other desserts do, which is important when it comes to diabetes prevention.

So far, chocolate does not seem to be so bad, right? Well, what about all the fat? Chocolate in general does have a lot of fat. Although dark chocolate is different; it contains a special saturated fat from the cocoa bean that is unusual. Research has found that this fat actually acts more like an unsaturated fat in the body, therefore not resulting in increased cholesterol like other saturated fats do. Another chocolate bonus!

How to use dark chocolate and cocoa to help optimize your metabolism

1. CHOOSE THE RIGHT CHOCOLATE

So what makes dark chocolate better for us than milk chocolate?  Milk chocolate is by far one of the most popular types of chocolates used in baking and commercial sweets.  The concerns with milk chocolate are high saturated fat (the artery clogging type), high in calories (the weight gaining type), and high in sugar (increasing our blood sugar type!)

Try dark chocolate with the highest percent of cocoa, preferably 60-70% cocoa solids (it’s written on the package). It is the “perfect combination between health and taste.”

When using cocoa in a recipe, limit the fat to 2 tbsp of butter – Butter is needed to mix with the sugar and cocoa in dessert recipes to give them the right textures – try I Can’t Believe It’s Not Butter Sticks.

2. MODERATION

When it comes to reaping all the chocolatey benefits hidden in dark chocolate, one of the most important things to keep in mind is moderation!  One dark chocolate bar has 180 calories, of which 108 calories are from fat. The heart healthy benefits from the dark chocolate are there, but we have to be careful with the total calories and fat in combination with the rest of our diet.  Keep your portions in check!  Try 1 oz or 1/3 of a dark chocolate bar, about 4 squares or less than 40 grams per serving.

3. CAUTION WITH THE “EXTRAS”

Beware of dark chocolate with extra calories, fat, or sugar additives, such as marshmallow, caramel, nougat, nuts, etc.  Another red flag in your quest to picking the right chocolate is to beware of the desserts!  Most baked goods have added butter, sugar and other high calories ingredients that cancel out any of the health benefits that you may have received from the dark chocolate alone.

TIP- Get your chocolate fix by adding dark chocolate to your favorite healthy recipes.

Here’s an example of  a recipe that uses dark chocolate.  Enjoy!

Oatmeal Pumpkin Muffins
Inspired by Carrots-n-Cake and About: Lowfat Cooking

http://www.fitsugar.com/Healthy-Recipe-Oatmeal-Dark-Chocolate-Chip-Pumpkin-Muffins-5813166

Ingredients

1 1/2 cups whole wheat flour
1 1/2 cups old fashioned oats
3/4 cup brown sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon allspice
1/4 teaspoon ground nutmeg
1 1/2 cups canned pumpkin
3 tablespoons canola oil
one large egg
one large egg white
1/4 cup lowfat milk
1/2 cup dark chocolate chips (optional)
1/2 cup chopped walnuts (optional)

Directions

1. Preheat oven to 375 degrees F and line muffin tin with muffin cups.
2. Whisk dry ingredients and spices together in a large bowl.
3. Add pumpkin, oil, milk, and egg and egg white to a medium size bowl and mix thoroughly. Add wet ingredients to dry ingredient and mix well. Stir in chocolate chips and walnuts.
4. Fill muffin cases evenly and bake for 18 to 25 minutes

Makes 14 muffins.