6 Ways to Max Your Metabolism

Metabolism

We all know people who eat whatever they want & it doesn't effect their physiques one bit. Some people are just have a fast metabolism (the rate you burn calories), which depends on age, sex and genetics.  However with exercise, proper diet, and a few of these tips, it is possible to speed up your rate too!  Ready?  

The DOS:

Eat Healthy Fats- Research suggests the omega-3s in salmon and other fatty fish help build muscle -- and the more muscle you have, the more calories you burn. Omega-3s may also help reduce fat storage by lowering cortisol levels (scientists have yet to confirm how). Another healthy fat source: Avocados, with it's unique combo of essential fatty acids, monounsaturated fats, and antioxidants helps your metabolism by keeping inflammation in check & blood vessels clear & supple, plus with one avocado's 14 grams of fiber kicks up your calorie burn (delicious too).  

Drink Smart- Your body needs to be hydrated to keep your metabolism burning. Try drinking ice-cold water, your body will warm it up and burn a calorie for each degree it heats it. Don’t feel to bad about that morning coffee. Since caffeine is a stimulant, it’s thought to increase metabolic rate by 5% for two hours after drinking!

Muscle Up- Resistance training hikes your metabolism rate by 15% because it increases muslce, which burns nine times more calories than fat. Interval training, (ex. three minutes of intense cycling followed by a minute on easy peddling) is a great metabolism booster too!

The DON'Ts:

Skip Sleep- Got work coming out of your ears? Shift your schedule so you go to bed at 10pm but get up earlier. This will help break the habit of eating metabolism slowing junk food while you work late. Beware of burning the midnight oil. Accourding to new research, just one night of skipped or disrupted sleep slows calorie burn by 5-20% the next day.

Crash Diet- Restrictive diets throw your body into starvation mode, making it hang onto every calorie. Your metabolic rate is highest in the morning, research shows that eating a healthy, good-sized breakfast will boost metabolism 10% for the rest of the day. You could try some scrambled eggs with rye bread or plain greek yogurt and berries!

Ditch Carbs- Carbs produce the glucose your cells need to function properly, so instead of cutting them out completely, eat good carbs like oats, wheat bran, sweet potatoes, winter squashes, brown rice, beans, apples, grapefruit, berries. 

Extra tip: Spicy food can also be good as it increases your heart rate, and is thought to boost metabolic rate by up to 50% for three hours afterward.

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Thanksgiving & Holiday Meal Survival 101

With Thanksgiving just about a week away, here's a way to plan for a healthier Thanksgiving.  

Split your dish into three sections: One third is protein, another third is vegetables, salads and greens, and the last third is what I call category-2 vegetables, usually higher on the glycemic index like potatoes, sweet potatoes, yams or rice. The chart below is what it would look like.

I suggest you stay away from sauces and pies (ok, ok...I'll be realistic, have a little). Sauces & pies always have some kind of sugar, which makes everything harder to digest. 

If you are the host, you can always treat your guests with healthier choices like organic turkey (raised without antibiotics), gluten-free pies, frozen or fresh vegetables and fruits. Ditch the traditional mashed white potatoes. Opt for mashed sweet potatoes or cauliflower instead.

Bottom Line: When it comes to food, celebrate - but with control! Taking these few simple steps will help make sure that your nutrition doesn't suffer.

RECIPES:

Cauliflower Steaks with Parsley Butter Sauce

By Chef Michael Chiarello

Described as a “shockingly good” way to cook cauliflower, this recipe calls for fresh cauliflower with smaller heads, to prevent crumbling. Purple and golden cauliflower are also recommended, and the side makes a great pairing with grilled fish.

Ingredients

• 2 small or 1 large head cauliflower (about 2 to 2 3/4 pounds)
• Approximately 1/4 cup unsalted butter, at room temperature
• 2 tablespoons coarse sea salt, preferably gray salt
• 1 tablespoon freshly ground black pepper
• 2 lemons
• 1 tablespoon minced fresh flat-leaf parsley
• Freshly grated Parmesan cheese (optional) 
• 1 to 2 tablespoons extra-virgin olive oil for drizzling

Directions

• When your gas grill is hot or the coals have begun to turn gray, place a plancha (flat grill) on the grill rack and heat for at least 10 minutes.
• Cut the cauliflower head into slices, each about 1/2 inch thick. Cut away the stalk (just the base of it) from the bottom of each slice. With a knife or your fingers, give each cauliflower slab a smear of softened butter on each side. Sprinkle each side with salt and pepper.
• Place the cauliflower slabs on the plancha and cook until they show a nice caramelized crust, 5 to 6 minutes.
• While the cauliflower cooks, halve the lemons and place them cut-side down on the hot plancha for about 2 minutes. Remove from the grill and set the lemons aside.
• With a spatula, gently turn each cauliflower slab, and grill the other side until caramelized, another 5 minutes.
• When finished, drizzle with juice from the grilled lemon, and garnish with parsley and, if you like, with a sprinkle of Parmesan. Drizzle with olive oil and serve while hot.

Grilled Asparagus and Leeks

By Chef Seamus Mullen

A classic inspired by his days cooking in Catalunya, Spain, Chef Mullen shares a recipe that pairs asparagus and leeks, two “harbingers of spring.” The side is ideally served with Romesco, a versatile sauce based in nuts and red pepper.

Ingredients

• 2 bunches baby leeks, about 10 total
• Zest of 1 lemon
• 1 clove garlic, finely grated
• 2 tablespoons olive oil
• 1 tablespoon sherry vinegar
• Salt
• Freshly ground black pepper
• 1 bunch asparagus

Directions

• Wash the leek greens under cold running water to remove any residual sand. Set aside to dry.
• In a large mixing bowl, combine the lemon zest, garlic, olive oil, vinegar, and salt and pepper.
• Toss with the asparagus and leeks to coat evenly.
• On a hot grill, grill the leeks until charred and completely black on the outside.
• On a cooler part of the grill, grill the asparagus until tender. Carefully peel away the charred exterior of the leeks.

Grilled Vegetable Antipasti Sott’olio

By Chef Michael Chiarello

In Italian, Sott’olio means “preserved in oil.” Chef Chiarello says he loves “the smoky summer taste it gives them,” when referring to preserving a variety of vegetables, right out of the garden, in olive oil.

Ingredients

• 6 large Yukon gold potatoes (about 1 1/2 pounds total)
• 5 tablespoons kosher salt
• 6 medium peeled carrots (about 1 1/4 pounds total)
• 2 large fennel bulbs
• 3 small green zucchini
• 1 large eggplant (about 3/4 pound)
• 1 tablespoon coarse sea salt, preferably gray salt, plus more for sprinkling
• 1 pound small button mushrooms or large cremini mushrooms (leave the button mushrooms whole but halve the cremini from dome to stem)
• 3/4 cup extra-virgin olive oil, plus more for drizzling
• Freshly ground black pepper

Directions

• Fill a large stockpot with about 5 quarts of cold water. Bring the water to a boil over high heat. Peel the potatoes while you’re waiting for the pot to boil.
• Add the kosher salt to the boiling water, then add the potatoes. Decrease the heat to keep the water at a good simmer but not a hard boil. Cook until the potatoes are about half done and still very firm, about 10 minutes. With tongs or a slotted spoon, take the potatoes out of the water (leave the water in the pot) and set them aside to cool.
• Add carrots to the hot water, adjusting the heat if nec­essary to keep the water at a strong simmer. Cook until the carrots are about half done, 3 to 4 minutes. Transfer them to a plate to cool, leaving the water in the pot for the fennel.
• Halve the fennel lengthwise and then cut each half into six wedges. Add the fennel to the pot of simmering water and cook for about 3 minutes. Remove the fennel, and allow it to cool. At this point you can drain the water in the pot.
• Cut each zucchini lengthwise into 3 long slabs. Set them aside.
• Trim the stem and bottom from the eggplant and slice into 1/4-inch rounds (approximately 10 slices). Rinse each slice in cool water and pat dry with paper towels. Sprinkle the one tablespoon sea salt over the eggplant rounds. Let the slices rest for 15 minutes, then rinse them in cool water and pat dry again with paper towels.
• Turn a gas grill to high or ignite charcoal. When the grill is hot, for both gas and charcoal grills, clean your grill rack. Decrease the temperature to medium-high (on a gas grill only), and brush or wipe a little olive oil on the grill rack.
• Cut the potatoes into 1/4-inch rounds and halve the carrots lengthwise.
• With a brush, give each vegetable a light coat of olive oil and then a sprinkling of salt and pepper. You’ll cook the veg­etables separately and then either serve them immediately or refrigerate them.
• Grill the potatoes for about 10 minutes, the carrots for about 8 minutes, the zucchini for 7 minutes, the eggplant slices and mushrooms for 6 minutes, and the fennel for 5 minutes, turning with tongs about halfway through the grilling time.
• As each vegetable comes off the grill, transfer to a serving platter. Serve while warm or keep them covered with oil and refrigerated for up to 1 week. If you cover the vegetables with olive oil, save the olive oil and use it in the smoked oil dressing.

Sugar Snap Pea Salad

By Chef Seamus Mullen

“Sweet, crisp, snappy, and sugary,” Chef Mullen praises sugar snaps for their versatile qualities. The flavors for this side salad are made even bolder with “a pinch of Aleppo pepper for heat, some fresh ricotta cheese for richness and texture, and edible flower for color.”

Ingredients

• 1 pound fresh sugar snap peas
• 1 bunch radishes
• ½ cup fresh ricotta cheese
• A few leaves fresh peppermint
• Salt
• Freshly ground black pepper
• Juice of 1 lemon
• Olive oil to taste
• Pinch Aleppo pepper or red pepper flakes
• Handful of edible flowers, such as pea blossoms or nasturtiums

Directions

• With a sharp knife, trim the tips of the sugar snap peas on both ends, remove the strings, and cut some in half lengthwise.
• Blanch the sugar snaps quickly, just about 30 seconds and shock in ice water.
• Slice the radishes thinly into coin shapes or half-moons.
• Combine the peas, radishes, cheese, and peppermint in a large bowl. Season with salt and pepper and toss with the lemon juice and olive oil.
• Serve with a sprinkle of Aleppo pepper and garnish of edible flowers.

DESSERT!!! 

An ideal muscle-building dessert

Calories: 

231

Protein: 

8g

Fat: 

2g

Carbs: 

41g

Servings: 

8

Ingredients: 

1 tbsp

reduced-calorie margarine

3⁄4 cup

water

5 cups

French bread cubes (1 inch)

2 cups

fat-free evaporated milk

1⁄2 cup

egg substitute

1⁄3 cup

brown sugar

1⁄4 tsp

ground cinnamon

1 tsp

ground nutmeg

11⁄2 tsp

vanilla extract

1⁄3 cup

raisins

Butter-flavored vegetable cooking spray

2 Tbsp

sugar

1 tbsp

cornstarch

1⁄4 cup

whiskey

Equipment:

• 6-ounce custard cups
• Shallow baking pan

Instructions:

1. Preheat oven to 350 degrees F. Arrange bread cubes on a baking sheet and bake for five minutes or until toasted.
2. Meanwhile, combine milk, egg substitute, brown sugar, cinnamon, nutmeg and vanilla; beat with a wire whisk. Stir in bread and raisins. Spoon into eight 6-ounce custard cups coated with cooking spray. Place cups in a shallow pan and add hot water to pan to depth of 3⁄4 inch.
3. Bake at 350 degrees F for 30 minutes or until a knife inserted in center comes out clean.
4. For whiskey sauce: Combine sugar, cornstarch, margarine, water and whiskey in a saucepan and bring to a boil over medium heat, stirring constantly. Boil, stirring constantly, for one minute. Serve warm over bread puddings.

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Oatmeal, or even better Oat Bran

Not the pre-flavored, sugar filled kind0, just plain old fashioned rolled oats (or Oat Bran, higher fiber content) with no added sugars or flavorings. It’s simple, add the flavorings yourself. Dashes of cinnamon, a packet of stevia, you can even throw in some almonds or whole flax seeds for a little crunch. Oatmeal is one of the best forms of complex carbohydrate currently on the planet.

10 reasons to eat oatmeal, or better Oat Bran:

1. High in fiber
2. Studies show it lowers LDL cholesterol (bad cholesterol) and raises HDL cholesterol (good cholesterol)
3. Low on the GI scale – slower release of insulin
4. Easy and portable
5. Increased anabolism – decreased catabolism and fat storage
6. Kills hunger
7. Inexpensive
8. Studies show it may lower risk of some cancers
9. Replenishes muscle and liver glycogen stores
10. Provides energy

Whey Protein Isolate (WPI)

Derived from milk, this protein is one of the best quality proteins around and absorbs at a speed no other can beat. Because of the quick absorption (approx. 20 minutes) whey is an excellent post-workout protein source. Studies show that in order to stop muscle catabolism after a hard workout, you must get protein into the bloodstream ASAP. Consuming a scoop (or two) of whey protein provides your muscles with the building blocks to stop catabolism and promote anabolism. With so many flavors on the market there is no doubt you will find one you like.

Eggs

The protein in an egg happens to be of the highest biological value providing a standard to compare other proteins. Believe it or not, the yolk is not really bad for you; it actually contains many other nutrients essential to the human body. All of the egg’s Vitamin A, D, and E are found in the yolk as well as choline (essential for brain health), 300mg of cholesterol (recommended daily value), some fat and protein. One large chicken egg contains only 7 grams of protein, 4 of those are found in the white. A great way to avoid excess fat and cholesterol while eating eggs is to leave out a few of the yolks. A good rule of thumb: for every 4 egg whites, have 1 yolk. All the taste, less fat, with added nutrient benefits!  

Cottage Cheese 

This is one of my dream foods – low in fat and carbohydrate, yet high in protein. Not only that, but it contains casein and whey protein. Because whey protein is rapidly absorbed your muscles are fed immediately. Caseins, on the other hand, absorb at a much slower rate simulating a ‘time-released’ state. Your body is absorbing protein for hours after consumption and saving your precious muscles from the dreaded “catabolic state.” Grocery stores typically carry single serving containers and larger tubs. For those of you looking for a lean source of protein, you can choose from one of the lower fat versions (fat-free, 1%, 2%, and 4%). Obviously the 4% fat cottage cheese tastes much better than the fat-free version, however, mixing in some sugar-free fruit preserves, natural stevia sweetened fruit flavor drink powder, cinnamon and stevia will make it taste like a yumy treat!  You could even mix in some chocolate protein powder (1/2 scoop) and/or raw unsweetened cacao powder for a chocolaty indulgence loaded with protein!!  (Another option is Plain Greek Yogurt too, another fav).

Broccoli

This green veggie offers so many health benefits from Vitamin C, soluble fiber, properties believed to lower your risk of certain cancers, and has anti-viral activity to increase your immune response as well. Because of the high fiber content, this green veggie is very filling, leaving you feeling fuller longer. If your tummy is full you are less likely to over eat the foods that can really harm your physique. This in the end will lead to fat loss.

Natural Peanut Butter

The ingredients list on the back of a jar of “natural” peanut butter should contain only peanuts and salt, at the most. If it contains any other ingredients such as palm oil, sugar, hydrogenated oils, etc. this is not considered “natural” and will contribute to a severe insulin spike. Peanut butter is packed with monounsaturated fat – healthy fats. These fats have been shown to aid in fatty acid oxidation in the blood (fat loss). Don’t forget that fat takes quite a while to empty from the stomach. This creates a feeling of fullness for a longer period of time. Peanut butter also provides protection against cardiovascular disease, contains protein, Vitamins B3 and E, magnesium, folate, dietary fiber, and arginine. Be careful not to overindulge. Because of the high fat content of peanut butter it is a high calorie food--YOU MUST MEASURE! There are 14 grams of fat in a tablespoon of natural peanut butter. Multiply that by 9 (because 1g of fat contains 9 calories) and that PB & J sandwich can easily go from a healthy snack to a fattening one...MEASURE, MEASURE, MEASURE!  ;)