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

The month of December, right on cue, is flying by!  The parties have begun and will continue all month long, and of course,  into the New Year!  You may have the same old thought recirculating through your mind this holiday season, how are you going to enjoy the season without upsetting your bathroom scale?

There have been studies to show that weight gain during the holiday season may be as little as one pound for those who are of ideal body weight.  But, for those of us that may be above our desired weight (click to see a BMI chart), the risk for weight gain is increased during the festive season, adding up to 3-7 extra pounds. (1)

Your mission this holiday season is weight maintenance.  But how?  Of course, by watching what you eat.  But you can’t stop there; you must get your heart rate up to burn some extra calories.  Even though we usually have the best intentions to eat well and exercise, there is one more key factor that can interfere with your plans for a healthy holiday season. It is an unfortunate thing called stress, which is obviously increased at this busy and financially straining time of year.  The trifecta for weight maintenance must include all three important preparations – nutritional, physical, and psychological preparation!

Here are 12 recipes, 12 exercises, and 12 tips to help you enjoy your holiday season, starting and ending at the same weight!

12 Healthy Holiday Recipes

1.) Sleigh Driver – Eating Well – Skinny Gene modification: substitute Splenda for sugar

This scrumptious nonalcoholic punch adds pear, cranberries and vanilla to the traditional hot cider.

{Please click on the picture to see the recipe}

2.) Asparagus Guacamole – Taste of Home 

Indulge in some guilt-free dipping with this low-fat version of guacamole.

{Please click on the picture to see the recipe}

3.) Sausage Mushroom Caps – Sunset 

These sausage-stuffed mushrooms are the perfect 1-bite party food. (Tip: Lower the fat by using a reduced fat chicken or pork sausage)

{Please click on the picture to see the recipe}

4.) Brussels Sprouts Salad with Warm Bacon Vinaigrette – Cooking Light 

Brussels sprouts are low in calories, while offering protein, vitamins and minerals to support a healthy body. Unfortunately, they are usually the least favorite vegetable at the table. Hopefully this recipe will convince your loved ones to give Brussel sprouts another try.

{Please click on the picture to see the recipe}

5.) Green & Yellow Beans with Wild Mushrooms – Eating Well 

Simply prepared green and yellow beans with wild mushrooms are easy holiday fare.

{Please click on the picture to see the recipe}

6.) Butternut –Squash Couscous – Delish from Food & Wine 

Butternut squash and chickpeas provide this aromatic dish substantial bite.

{Please click on the picture to see the recipe}

7.) Bulgur with Dried Cranberries – My Recipes from Cooking Light 

Serve this lemony bulgur—an American interpretation of Middle Eastern tabbouleh—instead of the more familiar and expected stuffing.

{Please click on the picture to see the recipe}

8.) Pot Roast with Fall Vegetables – Delish from Good Housekeeping 

Looking for a hearty main dish? This high-fiber, filling  recipe should do the trick.

{Please click on the picture to see the recipe}

9.) Winter Jeweled Fruit Salad – My Recipes from Cooking Light 

Copas de frutas (fruit cups) are popular street food. They typically consist of fresh fruit sprinkled with lime juice and chili powder and are the inspiration for this jewel-colored fruit salad. It’s bright colors makes it perfect to serve for the holidays.

{Please click on the picture to see the recipe}

10.) Black and White Striped Cookies – My Recipes from Cooking Light 

Show off your baking talents with these vanilla and chocolate striped cookies.

{Please click on the picture to see the recipe}

11.) Coconut Macaroons– Self 

Dress up this chewy classic for the holidays with a festive, to-die-for drizzle of chocolate. Oats replace part of the coconut to make this a low-fat yet still satisfying goody.

{Please click on the picture to see the recipe}

12.) Minty Mini-Doughnut cookies – Self

If your looking for a real holiday treat, try these minty mini doughnut cookies. Despite their “sweet” appearance, each only contains 28 calories.

{Please click on the picture to see the recipe}

12 Minute Merry Workout

1 minute jumping jacks

1 minute lunges

1 minute jumping side- to-side

1 minute push ups

1 minute jog in place

1 minute squats

1 minute stair steps

1 minute wall sit

1 minute high knees

1 minute pushups or pike

1 minute sit-up/crunches

1 minute cool down stretch of arms and legs

12 Psychological Stress Relief

1.) Make exercise a top priority – goal of 30 minutes or more everyday throughout the holiday season.  Exercise is a great calorie burning stress reliever!

2.) Plan your party contribution wisely.  By bringing a healthy dish, you are guaranteed a healthy choice on the buffet line of risky choices.

3.) Position yourself away from snacks.  Use the mingling time to catch-up with relatives and friends.  Eat later when you are conscious of what and how much you are eating.

4.) Try rallying the troops for a morning or post meal walk around the neighborhood.  Depending on the time of day, it may be a great time to take in the beautiful holiday lights.

5.) Make of list of things that need to be done, prioritizing them to help keep the stress load low.  Don’t be afraid to ask for help!  Kids can be great present wrappers or help with preparing food!

6.) Get your day started with a healthy breakfast.  You want to be sure to get your metabolism going for the day and prevent overeating later in the day.

7.) Take caution when it comes to alcohol, which often may cause us to lose self control and eat more than planned.

8.) Get 8 hours of sleep every night!

9.) Fill your plate with healthy foods including vegetables, fruit and whole grain dishes.  Dish up small portions of other favorite high fat foods.  Be sure to savor each bite!

10.) Take 15 minutes to yourself – read a book, meditate, stretch, or whatever your heart desires, just try to unwind!

11.) Limit the leftovers!  The holiday meal is most often high in fat, calories, and sodium.  Enjoy these splurges on the day, but do not let the meal be repeated for too many extra servings.

12.) Enjoy the reason for the season and time with the family!  The meal should just be a small part of the festivities.

 By Amy K. West, Skinny Gene Dietetic Intern from the WIC Program

One of my favorite family recipes is lasagna, and there’s many ways to modify a standard lasagna recipe to cut the fat and increase the nutritional value.  I’m not one to closely follow a recipe, but standard ingredients include:

Picture from myrecipes.com

12 lasagna noodles, uncooked

2 tablespoons olive oil1 (16 ounce) package Natural Italian Ground Sausage

1 onion

2 cloves garlic, chopped

1 (24 ounce) jar marinara sauce

4 cups ricotta cheese

1 large egg

1/2 cup grated Parmesan cheese

2 cups shredded mozzarella cheese

1 teaspoon dried oregano

One of the first ways to help lower the fat content of lasagna is by altering the type of meat you use.  Many of us watching our fat intake know using turkey can help us consume less fat than if we were eating beef, but it also depends on what type of turkey you use.  4 oz of lean ground turkey or 85% lean turkey contains about 17g of fat for 4 oz.  For that same 4 oz of turkey, if you select a leaner version, 93% fat free, the turkey contains only 8 grams of fat.  You also have the option of using extra lean ground turkey (99% fat free), which contains only 1.5g of fat for 4 oz.

Another change you can make is using 1% cottage cheese (1g fat for 1/2 cup) instead of part skim ricotta cheese (9g for 1/2 cup) or using a more flavorful cheese like goat cheese or feta instead of mozzarella so you can use less, but still have a lot of flavor.

Sometimes when I cut the fat out of a recipe the flavor can be altered a bit, so I like to add crushed red pepper and a large mix of Italian seasonings.  Another factor to keep in mind is that the texture when cooking with less fat can change the final product, so add some new consistencies to the dish.  Try mushroom, roasted tomatoes or spinach, which will also add more nutrients.

Have fun experimenting!

We found this great post on Eating Well and just had to share it.

Sneaky Food Swaps to Cut 875 Calories

Click picture for Skinny Guacamole recipe

Even though (or maybe because) I’m a registered dietitian and associate nutrition editor of EatingWellMagazine, I think that healthy diets should leave room for indulgences. (Small treats won’t break your diet and may even help you stick to an overall healthy eating pattern.) That being said, I think there are plenty of tasty ways to substitute healthier ingredients for higher-calorie foods without feeling like you’re making a big sacrifice taste-wise. Here are some of my favorite swaps.

Try them all and you can save 875 calories!

1. Swap: Some of the avocado in guacamole for zucchini 

Save: 100 calories

The monounsaturated fats in avocado—the main ingredient in guacamole—may be heart-healthy, but they also pack a calorie punch. A typical avocado-heavy guacamole delivers 200 calories per half cup. For the May/June 2012 issue of EatingWell Magazine, the EatingWell Test Kitchen came up with an amazing (and surprising) substitution for half the avocado—cooked zucchini! This is some of the best guacamole I’ve had—and the swap shaved 100 calories off the real deal. Get the recipe for slimmed-down guacamole and more healthy Mexican dips.

2. Swap: A hamburger bun for an English muffin

Save: 120 calories

As grilling season kicks into high gear, beware the burger bun. A typical bun delivers 236 “empty” calories—mostly from white flour—without adding much taste or nutrition. Save 120 calories simply by swapping that burger bun for an English muffin. If you want to really pump up the nutrition, choose a whole-wheat muffin, which will give you added fiber, helping you feel more full from your meal. No English muffins at your friend’s cookout? Scoop out the inside of a regular hamburger bun and you’ll save 60 calories.

3. Swap: Premium ice cream for blended frozen banana “yogurt”

Save: 170 calories

If you’re really craving ice cream, go for it (sometimes I find that just a spoonful will satisfy me, or measure yourself a half-cup serving and enjoy). But if it’s just a cold, creamy treat you’re after, this skinny swap is surprisingly satisfying: put some slightly thawed frozen bananas in the blender and blend until they’re creamy, the consistency of soft-serve ice cream. Sprinkle in cocoa powder if you want a chocolaty version. A small banana is 90 calories; a half-cup serving of premium ice cream is 260 calories.

4. Swap: Mayonnaise for low-fat mayo

Save: 45 calories

Mayonnaise—made primarily from oil and eggs—is not surprisingly a calorie bomb (a tablespoon of the stuff packs 90 calories). It may seem like a no-brainer, but swapping low-fat mayo for full-fat is one switch that EatingWell’s Test Kitchen cooks consistently find worth it. Of all the variations on mayo—light, no-fat, reduced-fat—they’ve found that low-fat mayo tastes the best and has only half the calories (just 45 calories per tablespoon).

5. Swap: Some ground beef for grated vegetables

Save: 30 calories

Ground beef is chock full of healthy iron and zinc, but its saturated fat can lend extra calories (that’s why it’s always good to look for lean ground beef). To sneakily lower calories without sacrificing portion size or flavor, try bulking up your beef with shredded or chopped vegetables—mushrooms, peppers, zucchini and even carrots work well. (You might recognize this trick from all those cookbooks on sneaking vegetables into children’s diets, but it works for adults, too—in fact, it’s another trick the EatingWell Test Kitchen uses often to cut calories, boost vegetables and make recipes healthier.) We recommend adding up to 1 cup of chopped or grated veggies to a pound of ground beef when making meatloaf, chili and other dishes. Doing this may help you stretch that pound of beef from four servings to five—and trim 30 calories per serving.

6. Swap: Chicken for tofu

Save: 100 calories

You might think of tofu only as a replacement for meat or chicken when you want to eat vegetarian, but when you’re looking to save calories it’s also a great choice. Ounce for ounce, it has fewer calories than chicken or beef, saving you up to 100 calories per 3.5-ounce serving of chicken breast. (Try it yourself in this Tofu Parmigiana and more delicious tofu recipes.)

7. Swap: Sour cream for plain yogurt

Save: 30 calories

Rich and creamy plain yogurt adds tang and texture similar to sour cream for baked potatoes, burritos or black bean soup. Go for nonfat or lowfat yogurt for the biggest calorie savings (and an added dose of calcium). You’ll save 30 calories per 2 tablespoons.

8 Swap: Potatoes for cauliflower

Save: 100 calories

There’s a reason cauliflower has a reputation as the skinny “starch.” Boasting only 29 calories per cup (compared to 130 calories in a medium potato), it also delivers almost a day’s worth of vitamin C. It’s a versatile vegetable that’s delicious mashed, blended into a “creamy” soup or roasted. Celery root is another good swap for mashed potatoes—just replace some of the potatoes with boiled celery root.

Recipes to Try: Creamy Mashed Cauliflower and More Easy Cauliflower Recipes

9. Swap: Spaghetti for spaghetti squash

Save: 180 calories

When I first discovered spaghetti squash I was thrilled—I baked it and used the spaghetti-like interior as a base for my favorite homemade pasta sauce and instantly doubled the amount of vegetables I ate at that meal. But this swap not only ups your veggie intake, it slashes calories while letting you enjoy the flavors of your favorite noodle dishes. Spaghetti squash has only 42 calories per cup—180 calories less than a cup of cooked spaghetti! If you’re not a fan of spaghetti squash, you can still lighten your pasta by using less pasta and bulking up on veggies in the topping.

We want to hear from you! What sneaky substitutions to you use to save calories?

In preparation for St. Patrick’s day, we asked a few Skinny Gene members for their  kid-tested, mother- approved green recipes.  We had the opportunity to see several 4 and 5 yr old children devour this particular recipe for Broccoli Mac and Cheese, so we thought, why not share it with you.

The ingredients:

 The tool:

Pasta:
1/2 box of favorite shape pasta noodles cooked and drained.

Sauce:

Steam broccoli cut into florets for 5-8 min or until easily pierced with a fork.  Move broccoli to a blender or use an immersion blender to purée broccoli with 1tbsp butter, pinch of salt, and as much liquid to get a smooth purée ( either use milk or the water from steaming the broccoli (for the extra vitamins)- about a 1/4 cup or more.  Set aside.

Basic cheese sauce:

1 cup milk, 1 tbsp butter, 1/4 tsp salt, 2tbsp Wondra Flour.  Put all ingredients into saucepan and heat to a boil on med heat, stirring frequently.  Once boiling, the basic white sauce will thicken.  Add to this 1 cup shredded cheddar cheese, and 1/4 ground mustard.  Stir until cheese is melted smooth, then add broccoli purée, mix and pour over pasta.

Tips:

• If your kid only eats the electric orange color of the ‘boxed stuff’, omit broccoli and add 1/4 tsp turmeric.
•  For Greener color, increase the amount of broccoli florets used in the purée.
•  Double the recipe for party size portion.