Clean eating has been a recent major movement amongst people who want to feel good about what they put into their bodies. The main principle of eating clean is replace processed foods with wholesome, fresh, and natural foods. For example, instead of a banana nut muffin, eat a banana and a handful of nuts. Clean eating may be a bit overwhelming at first, especially if you have a lot of changes to make. Try to make little changes every day and don’t beat yourself up if you make mistakes. It is what you do the majority of the time that counts.

Here are 5 steps to get you started on eating clean and maintaining a healthy lifestyle.

1. Let the ingredients guide you. The first thing a clean eater looks at is the ingredient list of the product they are interested in buying. Reading the list is the only way to really know what is in your food and help you choose foods that are as close to their natural state as possible. A good rule of thumb is to look for the number of ingredients (the fewer the better) and if they are all “real” and recognizable ingredients—a list that practically reads like a recipe you could recreate in your own kitchen.

2.Eat lots of plants. Eat mostly foods that are off a tree, bush, plant or vine. The idea is to stay away from anything that has been altered in any way (by food corporations).

3. Enjoy whole grains. Eat grains that are still complete and haven’t been broken down. Stick to brown rice, whole wheat and other whole grains. The 2010 Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. They are good sources of complex carbohydrates and some key vitamins and minerals. They’ve also been linked to a lower risk of heart disease, diabetes, certain cancers, and other health problems.

4. Eat a healthy breakfast. Eating a nutrient-rich morning meal shortly after getting out of bed literally wakes up your metabolism. For example, try an oatmeal with almonds and berries or a spinach and feta omelet with a slice of whole grain toast.

5. Do it yourself. One aspect of clean eating is replacing packaged foods with homemade versions. These days, with the internet at our fingertips, you can find a clean recipe for just about anything. For example, for a stir-fry, instead of buying a pre-made sauce, loaded with sodium, sugar, and preservatives, whisk together a little brown rice vinegar, fresh squeezed citrus juice, minced garlic, and fresh grated ginger.

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 Images courtesy of Marianna Lyubskaya

Your One Month Check-Up

We are approaching the 1 month marker into our new year, 2013.  The year we made ourselves promise that starting

January 1^st (or 2^nd!) we would flip the switch to better health.  So here is the question, how are those resolutions 

going? Most of us are probably thinking the same thing “what resolutions?”  Followed by “oh yeah, the resolution(s) that flew out the window weeks ago.”

There’s something about it, every year when the clock strikes midnight (or 9 o’clock if you’re on the West Coast with little ones), we find ourselves with a bit of “New Year’s Insanity”.  You know, like the definition says “doing the same thing over and over and expecting different results.”

Some people’s “insanity” kicks in at the beginning of the new year, other’s may surface around bathing suit season,

weddings, or classmate reunions.  In any case, when it comes to our health, we are all guilty of setting ourselves up for failure, making drastic changes at the “stroke of midnight” that are just not realistic.

So what can we do to stop the insanity and start getting results in 2013?

Stop the Insanity, Start Getting Results

Follow these 4 important steps to a successful year:

1.   We need to know where we are in terms of our diet, exercise, and mental health.  All three are important components to weight management success. If one is out of balance, we need to recognize it and make the right changes to improve or restore the balance.

Such as, someone who is really good at exercising, but has not been drinking enough water.  The lack of proper hydration may be slowing down their metabolism, leaving all of their sweat and frustration in the gym, and their weight unchanged.

2.  We need to know what changes we can make to maximize our metabolism.  If we are inadequate or in excess of any key nutrients, our metabolism may be slowing down while our weight may be trending up.

For example, each of us has unique fat needs based on weight and medical history.  If we take in too much or too little fat, this may result in weight gain.

3.  We need to find a plan we can stick with over time.  This plan needs to include multiple small but powerful changes that can improve our body’s metabolism.

4.  We need to keep ourselves accountable.  We can do anything for a week or two, but sticking with something over a long period of time (A.K.A. lifestyle change) takes a lot of accountability. Friends who work out together or take on a healthy eating initiative are more successful than a person taking on a new healthy eating or exercise program alone.

Dr. Phil once said, “The best predictor of future behavior is past behavior, so you have got to create a new history.” Well, there is no time like the present to get the help you need to break free of insanity and actually succeed.

 If you are having difficulty with any of these 4 steps, contact us (free). We are here to help you restore balance, maximize your metabolism, create a plan, and provide accountability.  >>>Click for help

 

All you have to do is take the first step today, with us or any other program, so “tomorrow” is not just more of the same.

Since this seems to be such a common concern, we’d like to share our answer to this frequently asked question. If you have any additional questions, please post them below.

Question:

Hello….I need HELP with my current weight situation.  I have been doing really intense workouts for the past 1 1/2 months, watching what I eat, lots of protein, etc….with absolutely no results.  My metabolism is so off and it is so frustrating.  Any suggestions?

Answer by: Cindy Marasigan– Skinny Gene dietetic intern, nutrition counselor, fitness instructor, and culinary chef 

It sounds like you’re doing positive changes on achieving a healthy lifestyle. Here are some weight loss tips and exercise tips that I found to be helpful. Pick the tips that will work for you.

 Weight Loss Tips:

• Eat at least three times per day.
• Pay attention to your body. When you feel like you have had enough to eat, stop. Quit before you feel full, stuffed, or sick from eating. You can have more if you are really hungry.
• If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food. Often, the craving will go away.
• Drink plenty of water and other calorie-free drinks  ( tea, coffee, diet soda- in moderation). You may be thirsty, not hungry.
• Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% fat milk instead of higher-fat/higher-calorie choices.
• Get plenty of fiber. Vegetables, fruits, and whole grains are good sources. Have a high fiber cereal every day.
• Cut back on sugar. For example, drink less fruit juice and regular soda.
• Limit the amount of alcohol (beer, wine, and liquor) that you drink.
• Keep all food in the kitchen. Eat only in a chosen place, such as at the table. Don’t eat in the car or the bedroom or in front of the TV.

Food Preparation

• Plan meals ahead of time.
• Try cooking methods that cut calories:
  • Cook without adding fat (bake, broil, roast, boil).
  • Use nonstick cooking sprays instead of butter or oil. You can also use wine, broth,or fruit juice instead of oil when cooking.

• Use low-calorie foods instead of high-calorie ones when possible.
• If you do make extra portions, put them away as soon as they are ready so you can save them for other meals. Store the leftovers in containers that you can’t see through.
• Cook when you are not hungry. For example, cook and refrigerate tomorrow’s dinner after you have finished eating tonight.
• Make fruits, vegetables, and other low-calorie foods part of each meal.
• Drink water while you cook.

Mealtimes

• Divide your plate into four equal parts. Use one part for meat, one for starch (such as pasta, rice, potatoes, or bread), and two for nonstarchy vegetables.
• Do not put serving dishes on the table. This will make it harder to take a second portion.
• Put salad dressing on the side instead of mixing it with, or pouring onto your salad. Then dip your fork into the dressing before you spear a bite of salad.
• Change your usual place at the table.
• Make mealtime special by using pretty dishes, napkins, and glasses.
• Eat slowly. Take a few one-minute breaks from eating during meals. Put your fork down between bites. Cut your food one bite at a time.
• Enjoy fruit for dessert instead of cake, pie, or other sweets.
• Remove your plate as soon as you’ve finished eating.

Snacking

Snacking can be part of your plan for healthy weight loss. You can eat six times per day as long as you plan what to eat and don’t eat too many calories.

• Plan ahead. Be sure to have healthy snacks on hand. If the right food is not there, you may be more likely to eat whatever is available, such as candy, cookies, chips, leftovers, or other “quick” choices.
• Keep low-calorie snacks in a special part of the refrigerator. Good choices include the following:

• Reduced-fat string cheese, low-calorie yogurt, and nonfat milk.
• Washed, bite-size pieces of raw vegetables, such as carrots, celery, pepper strips, cucumbers, broccoli, and cauliflower. Serve with low-calorie dips.
• Fresh fruit.

Eating and Emotions

Do you use eating to deal with feelings other than hunger, such as boredom, being tired, or stress? If you eat for these reasons, here are some other things you can try:

• Call a friend for support.
• Use inspirational quotes to help you avoid the temptation to eat.
• Take a warm bath or shower.
• Listen to music or a relaxation CD.
• Take a walk.
• Try activities that keep you from eating. For example, it’s hard to eat while you’re exercising. If you are gardening, you probably won’t eat while your hands are covered in soil.

Exercise Tips:

A successful weight-loss program includes an exercise regimen.  Adding a combination of strength-training, cardiovascular exercise, and a nutrition plan helps burn calories and reduce extra weight.

• The American Heart Association suggests aiming at the lower end of your target heart rate zone, about 50 percent, and gradually building up to the higher end, 75 percent, within the first few weeks of a new exercise program. After about six months evaluate your progress to see if you can comfortably raise your intensity to 85 percent of your maximum heart rate.
• Include strength-training in your program. To lose weight you need to burn more calories than you take in. Strength-training adds lean muscle mass. The lean muscle mass acts like a furnace that will continue to burn calories throughout the day even after you’ve finished working out.
• Relax. Stress knocks the body’s hormone system out of balance. In order to regulate the system, the body releases cortisol (a hormone) to get it back on track. “Cortisol demands the most readily available sources of energy: high-fat, simple-carb foods that your body can use quickly,” Try meditation techniques or stretching exercises to help unwind from tension.

References:

1. Academy of Nutrition and Dietetics. Nutrition Care Manual. General Nutrition/ Weight Loss Tips. Available at: http://www.nutritioncaremanual.org/topic.cfm?ncm_heading=Nutrition%20Care&ncm_toc_id=8580.

Accessed May 19, 2012.

2. American Heart Association. Heart Rate and Exercise. Available at: http://www.heart.org.  Accessed May 9, 2012.

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

By Diana Kelley

Don’t let one of these rumors prevent you from reaching your weight loss goals

Sorry, Journey, but it’s finally time to stop believing. In weight loss myths at least. Believing popular misconceptions can keep you from taking the right course of action to reach your goals, says Julia Valentour, MS, program coordinator and media spokesperson for the American Council on Exercise. Blaming a plateau (or a gain) on any of these half-truths will keep you stuck in your rut and derail your motivation. Here, 10 of the most pervasive diet-related rumors and the real scoop on how to hit your goal weight for good.

1. “Strength training will bulk me up.”

First, let’s tackle the myth that a pound of muscle weighs more than a pound of fat. A pound is a pound is a pound–whether it’s made up of muscle or fat. That said, muscle is denser than fat and takes up less room, so two women who weigh the same can look much different if one has a higher ratio of lean muscle mass to fat, says Valentour. “Muscle weight is a good weight because you look firmer, smaller, and more fit. It’s also more metabolically active, so just having more muscle will boost metabolism throughout the day to help keep you leaner.”

It’s important to incorporate strength training into your routine so you burn calories at an optimal rate all day long–and using heavier weights could help maximize your efforts. Researchers at the Washington University School of Medicine in St. Louis found that working out with heavy weights even for as few as 3 to 6 repetitions increased exercisers’ sleeping metabolic rate–the number of calories burned overnight–by nearly 8%. That’s enough to lose about 5 pounds in a year, even if you did nothing else!

2. “I exercise every day, so I can eat whatever I want.”

The sad truth: Even if you work out religiously, going to yoga several times a week and sweating it out in Spinning, it’s not a license to eat as much as you want and still expect to lose weight. This may seem obvious, but the desire to reward a workout well done is natural; after all, you endured those endless vinyasas–you deserve an extra slice of pizza (or three), right? Not if you’re trying to lose weight.

“You can outeat your workout,” says Valentour. Even though you burn calories and fat when you exercise, it’s often not as much as you think–or what the readout on the treadmill tells you. UsePrevention’s Daily Calorie Calculator tool to see how many calories you should eat each day.

Valentour recommends eating 250 fewer calories per day and aiming to burn an extra 250 calories a day; that creates enough of a calorie deficit to achieve an average weight loss of a pound a week.

3. “It’s harder for women to lose weight than for men.”

Okay, this one has some basis. Biologically, men are built with more lean muscle mass (the compact, tight muscles that keep metabolism humming) than women are–meaning his metabolism is working at a 5 to 10% higher rate (even if he’s the same height and weight as you) when you’re lying on the couch together. Annoying, isn’t it?

Another biological challenge women face is that we generally have more body fat than men do, and our bodies are more inclined to store it. On top of that, women lose about 1/2 pound of calorie-burning muscle mass a year during perimenopause and sometimes a pound a year during menopause. With the deck stacked against you, why bother trying to fit back in your skinny jeans?

You can do something about these problems, but it’s going to take some work–and sweat. Add strength training to your fitness routine at least twice a week to shed fat and build lean muscle mass that will fire up your resting metabolism.

4. “All calories are equal, so it doesn’t matter what I eat.”

Ever since you learned what a calorie is, you’ve been told that they’re all alike: Whether you eat 500 calories’ worth of celery stalks or creme brulee, your body will burn or store them equally, right? Wrong. New science shows that when it comes to weight loss, calories are nowhere near alike.

Some foods take more work to eat–and therefore burn more calories while you’re digesting them. Just the act of chewing fruits, vegetables, whole grains, and lean cuts of meat can increase your calorie burn by up to 30%! And then your stomach and intestines do their jobs. In a Japanese study, researchers found that women who ate the foods that required the most work had significantly slimmer waistlines than those who ate the softest, easiest-to-eat foods. The fiber and protein in such foods take so much effort to digest that your body doesn’t absorb some of their calories.

5. “Eating fat will make me fat.”

Fat-free products are so-o-o over. There’s nothing special about fat that packs on pounds: Getting enough fat in your diet–the Institute of Medicine recommends that it make up 20 to 35% of calories–is essential for good health, but the type of fat matters.

Monounsaturated fats–MUFAs (pronounced MOO-fahs), for short–come from the healthy oils found in plant foods such as olives, nuts, and avocados. A report published in the British Journal of Nutritionfound that a MUFA-rich diet helped people lose small amounts of weight and body fat without changing their calorie intakes. Another report found that a breakfast high in MUFAs could boost calorie burn for 5 hours after the meal, particularly in people with higher amounts of belly fat. Pair these delicious healthy fats with a reduced-calorie eating plan and you’ll lose weight and reduce belly fat.

Limit saturated fats and avoid trans fats in your diet. Both kinds can cause health problems.

6. “Eating at night will make me gain weight.”

Cutting out nighttime snacking is a popular weight loss strategy because it feels logical–eat less when you’re less active. But this topic has been debated for years, and even recently, a study in the April 2011 journal Obesity suggested that eating after 8 PM may increase the risk of obesity, but there aren’t clear-cut reasons why.

It’s mainly how much you eat–not when you eat–each day that affects weight gain. Many people eat at night out of boredom or other emotions instead of hunger, and they wind up consuming more calories than they need for the day–calories that are then stored as fat. Also, people who eat at night may wake up without an appetite and skip breakfast, the meal that helps control calorie intake throughout the day.

To ward off nighttime hunger, eat dinner an hour later, suggests Marjorie Nolan, RD, a spokesperson for the American Dietetic Association. You’ll save calories by curbing the urge to nosh in front of the TV. “Having dinner a little bit later–but at least 2 hours before sleeping–helps prevent mindless snacking, which often happens in the evening,” says Nolan.

7. “Drinking a ton of water will help me drop pounds.”

Stop hogging the office watercooler (and running to the loo). It’s possible that drinking water can aid weight loss efforts, but it won’t automatically make you lose weight if you’re not changing any other habits. A University of North Carolina at Chapel Hill study found that people who regularly drink water eat nearly 200 fewer calories daily than those who consume only coffee, tea, or soda. And if you sip water instead of sugary drinks, the calories you’ve saved will help shed pounds.

Drinking ice-cold water can help you burn more calories too. German researchers found that drinking 6 cups of cold water a day raised resting metabolism by about 50 calories daily–possibly because of the work it takes to warm the fluid up to body temperature. It’s up to you to decide whether 50 calories is worth guzzling ice water–or whether it would be easier just to take the stairs.

8. “Becoming a vegetarian will help me drop a size.”

Eliminating meat from your diet can result in great health benefits, but if you don’t follow a vegetarian diet properly, you could accidentally pack on pounds.

Dawn Jackson Blatner, RD, author of The Flexitarian Diet, explains common vegetarian beginners’ mistakes that may cause weight gain. Vegetarian “types” to avoid becoming:

Cheese-aholic vegetarians: They cut out meat from their diets and turn to cheese as a protein source. But cheese is a high-calorie, high-fat food and should be eaten in moderation.

Faux-meat fixators: All they eat is boxes of frozen faux meats, such as soy chicken nuggets, vegetarian sausage links, and veggie bacon strips. These products are okay once in a while, but they are heavily processed and can have a lot of sodium, resulting in bloating and water retention.

No-veggie vegetarians: A lot of vegetarians don’t eat enough fruits and vegetables. They eat only grains, beans and veggie burgers, all of which can be high in calories.

Same-meal-minus-the-meat vegetarians: These people eat the same meals they did before, but without the meat. If they’re not replacing the protein, they’ll probably have a ferocious appetite and may be missing out on essential nutrients.

“Vegetarian” food label fans: These people find any recipe or packaging that contains the word “vegetarian” or “meatless” and then overeat that food. They often wind up taking in too much junk food. Be aware that the word “vegetarian” is not synonymous with “healthy” or “low calorie.”

Blatner recommends replacing meat with beans in recipes for an easy, healthy–and inexpensive–protein source. She advises new vegetarians–and those who want to dabble in a vegetarian diet–to start having fun with vegetarian recipes. “Find ones you like that you’re going to keep eating. Enjoy the journey of it.

9. “Subbing diet soda and diet foods is a smart way to lose.”

Chugging cans of diet soda and eating prepackaged diet foods may seem like a no-brainer way to trick your body into pound-shedding mode because they have few or no calories–but it’s not going to give you lasting results.

Diet soda may increase your risk of metabolic syndrome, a group of symptoms that includes high levels of belly fat, blood sugar, and cholesterol. People who consumed just one diet soda daily had a 34% higher risk of the syndrome than those who abstained, according to a University of Minnesota study of nearly 10,000 adults ages 45 to 64.

What you’re trying to do when you eat diet foods and drink diet soda is to cheat your body, says Ashley Koff, RD, resident dietitian on the new Lifetime show Love Handles: Couples in Crisis. “The body is physiologically smarter than your ability to override it. If you use one of those things as your tool, you’re always going to need that. And you might be getting weight loss results but no health benefits.” She says many people eventually get frustrated that they became dependent on these products.

“My approach across the board is that the best thing you can do is be a ‘qualitarian,'” says Koff. “Choose the best-quality foods available. The diet versions will have fewer calories than the quality versions, but they’ll also have fewer nutrients.”

10. “Weight gain and belly fat are unavoidable after 40.”

Let’s be honest here: You’re not going to wake up on your 40th birthday with a gut and 10 extra pounds on your frame. It does get harder to lose weight as we age, but you can put some healthy habits into practice now to maintain your weight–or even lose–as the years pass by.

The years leading up to menopause, known as perimenopause, are prime time for weight gain: On average, women put on a pound a year, mostly around the waist, according to the Mayo Clinic. Out-of-whack hormones and a slowing metabolism are a couple of the weight gain culprits.

But reaching menopause doesn’t have to mean getting plumper. Studies show that the more you work out, the slimmer you’ll be, even during this transition time. Keep your diet in check and you’ll boost your results.

Fine-tune your workouts and eating habits to shed those pounds–and keep ’em off–with these tips:

Exercise at least 4 hours a week: That amount helped nearly 44,000 women in their 40s or early 50s achieve weight loss instead of weight gain during a 10-year American Cancer Society study. Try this essential over-40 workout.

Crank it up for 10 minutes a day: In a Kaiser Permanente study, a similar group of women who exercised vigorously (by jogging, for instance) for 10 or more minutes a day had waistlines nearly 6 inches smaller than those of women who didn’t raise their heart rates that high.

Lift weights: Two or three sessions a week can help stave off age-related muscle loss, which slows your metabolism.

Skip the refined carbs: Women whose diets were high in whole grains and fiber gained less weight than those who ate more sugar and white flour, reports a Danish study.

…….

We thought this article (above) did a great job dispelling many diet and fitness myths, but we realize that it can also create quite a few questions. If you have questions about what you read, or other nutrition related questions, please feel free to speak with one of our experts.  Simply click here to register for a  FREE consultation with a nutritionist.

The top 20 foods (below) can easily be included in your everyday metabolism maximizing meals!  Here is a sample day!  Let us know how you are incorporating these mega metabolism foods in your day!

OUR TOP 20 METABOLISM BOOSTING FOODS

1. Cocoa

2. Water

3. Blueberries/Berries

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

MEAL PLAN ( 1-day)

Breakfast:

Oatmeal with cinnamon and  cocoa

Egg sub with spinach, tomatoes, onions, and beans, wrapped in high fiber tortilla

Snack:

Fat free/sugar free Vanilla Yogurt w/ 1 Tablespoon Flaxseed, ½ cup blueberries

Apple

Lunch:

Spinach salad with avocado, orange, tomato, squeeze of lemon and olive oil vinagrette

Snack:

almonds

edamame

Dinner:

Ginger soy salmon

Sweet potatoes

Garlic brussel sprouts

All-day:  Water!!!!!!  Divide your weight by 2 to give you an estimate of how much water you need!

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 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 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