Boost your Metabolism ~ Tips ~

Boost your Metabolism and encourage weight loss.  Some tips to get your started.

Drink lots of water ~ hydrate yourself with water.

Eat high fiber foods ~ fiber fills you up, sustaining you longer than foods without it.

Eat whole foods ~ Try to avoid most processed foods.

Eat 5-6 times per day ~ eat a serving of protein along with a complex carb every three-four hours.

Eat more vegetables ~ choose from dark leafy salad greens, asparagus, spinach, broccoli etc.

Eat fresh fruits ~ apples, melons, strawberries, blueberries etc.

Limit your salt & sugar intake ~ avoid soda, cake, canned soups, salty snack mixes etc.

Keep a food journal ~ either a notepad or online, get into the habit of writing down your workouts and meals.

Lift weights ~ Start a weight training program.  Builds lean muscle, builds strong bones, increases metabolic rate, reshapes your body.

SNACK ON THE GO

1 Green or Red Apple

12-15 Unsalted Almonds

Fresh Squeezed Lemon

Cinnamon

Cut Apple into bite-sized pieces, squeeze fresh lemon coating all the pieces, add a generous amount of cinnamon, coating all pieces.  Transfer into a ziplock or plastic container and add almonds.   This is a great on-the-go snack I make daily (in between meals, car trips to Rhode Island).  It does not require refrigeration and tastes great!  A great protein and carb snack!  Try it out!  

BASIC BEGINNER'S PROGRAM

Perform this workout 3-4 times a week.  Do these exercises continuously as a circuit with minimal rest in between.  To determine the amount of weight for you; if your last repetitions are not difficult to perform, move up to heavier weights.

Warm-up 7-10 minutes 

Legs

Stability Ball Wall Squats 2 sets    15-20 reps

Stationary Lunge 2  sets    15 reps 

Stiff-Legged Deadlift 2  sets 15 reps     15-20lbs  DB's

Back

One-Arm Row 2 sets      15  reps   15-20lbs DB's

Lat-Pulldown       2 sets      15  reps    50-60lbs

Chest

Lying Chest Press 2   sets   15  reps   15-20lbs  DB's

Incline Flyes         2   sets   15 reps     10-12lbs  

Shoulders

Seated Overhead Press 2   sets    15  reps  8-12lbs   DB's

Side Raises                                       2  sets     15 reps    5-10lbs

Biceps

Alternating DB Curl 2  sets   20  reps   12-15lbs  DB's

Triceps

Dumbell Kickback 2   sets    15 reps   10-12lbs  DB's

ABS ~ 4 Sets 25 reps Bent knee.   

After weight training perform 20-30 minutes of moderate-intensity cardio on the machine of your choice or outdoors.

TAKEDOWN TURKEY SAUTE

1 Package of Lean Ground Turkey (20.8 oz)
1 Onion
1 Green Bell Pepper
1 Red Bell Pepper
1 15 oz Can Hunts Tomato Sauce w/half can of water
Red Pepper Flakes to taste

Saute turkey, onions and peppers until browned; add tomato sauce and water.  Simmer for 15 minutes.  optional: top with green onion & reduced fat cheddar. Serves 4.  Serve plain or with brown rice.  Easy to prepare, high protein and healthy one dish meal.  Just add a salad!

BETWEEN~SETS BUDDHA'S DELIGHT

1/4  Cup Chicken Broth
1 Tablespoon Reduced-Sodium Soy Sauce
2 Garlic Cloves, minced
1 1/2 Teaspoons Grated Peeled Fresh Ginger
2 Teaspoons Canola Oil
2 Cups Chopped Bok Choy
1 Red Bell Pepper, cut into 1-inch squares
1 Cup Fresh Snow Peas, trimmed
1/2 Carrot, Thinly Sliced on the diagonal
1/4 Cup Canned Sliced Bamboo Shoots, drained
1/4 Cup Canned Sliced Water Chestnuts, drained
Combine the broth, soy sauce, garlic and ginger in a small bowl.
Heat a large non-stick skillet or wok over high heat.  Pour in the oil and swirl to coat pan, then add bok choy and bell pepper.  Stir-fry about 3 minutes; add the broth mixture, snow peas, and carrot.  Reduce the heat and cook, stirring frequently, until the vegetables are crisp and tender, about 3 minutes.  Stir in the bamboo shoots and water chestnuts; cook, stirring frequently, until heated through, about 1 minute longer.  Makes 4 servings.
Calories:  65  Carbs:  9  Fat:  3  Protein:  3  Fiber:  3
This classic vegetable stir-fry is traditionally served on the Chinese New Year.  Unlike the takeout variety, this dish cooks the veges in a small amount of oil.
*Brown Rice is great with this dish! Add whatever vegetables you like.

SUPERSET SOUP

1 16 oz can Whole Italian-style Tomatoes (Finely Chopped)
1 19 oz can Kidney Beans (rinsed & drained)
1 Box Birdseye Frozen Mixed Vegetables
3/4 Cup Ditalini Pasta (uncooked)
3 Cups Low Sodium Chicken Broth
1 Tablespoon Olive Oil - 1 Clove of minced Garlic


Saute garlic and oil in saucepan, place all ingredients in saucepan.  Simmer 10 minutes or until pasta is cooked.  Makes 4 Servings.
This Italian-inspired, meal-in-a-pot is rich in fiber-filled ingredients like beans and vegetables.  It is tasty and, vitamin packed, meatless meal that cooks in no time.  Sprinkle with Parmesan Cheese and serve with a slice of bread and a salad.  I make this a few times a week with our main dinner.  Everyone loves it!

MONDAY NIGHT FOOTBALL~KICKIN' CHICKEN

1 lb Boneless, skinless chicken breasts, cut into thin strips or bite-size pieces
2 large Egg Whites
1/2 cup Flour
1 Teaspoon Paprika
1-2 Teaspoons Cajun Spice (1 for spicy, 2 for hot!)
1 Tablespoon Accent or Mrs. Dash Spicy
Nonstick cooking spray
Combine spices and flour in a small bowl.  In another small bowl, beat egg whites with fork.  Thoroughly coat a nonstick pan with cooking spray.  Dip chicken pieces in egg whites, then in seasoned flour, pressing or pounding the flour into each chicken strip.  Arrange chicken pieces in skillet.  Cook over medium heat, turning after 5-8 minutes.  Cook another 5-8 minutes or until no longer pink inside.  Serves Four.
Calories:  195  Protein:  29 grams
Great recipe for watching football, we love it!!

LEG DAY LINGUINE

Whole Wheat Linguine with Pinot Grigio and Shrimp
This is truly a "POWER" meal!  Quick, healthy & satisfying after a great "Leg" workout!


1 pound Whole Wheat Linguine
1/4 Cup Olive Oil
3 Shallots, chopped
3 Garlic cloves, minced
1 Cup Fresh Cherry Tomatoes Chopped in half
1 1/2 Cups Pinot Grigio
2 lbs Shrimp, peeled and deveined
1 Teaspoon Salt
1 Teaspoon Freshly Ground Black Pepper
Red Pepper Flakes to Taste
Fresh Basil chopped
Fresh Parsley chopped


Cook Pasta according to package 8-10 minutes.  Drain.
Heat olive oil in a large skillet over medium heat.  Add shallots and garlic and cook for 3 minutes.  Add the wine, shrimp and bring to a boil.  Reduce heat, simmer until the shrimp are pink, about 5-7 minutes, add fresh tomatoes and pasta.   Add salt, pepper, fresh basil and parsley and red pepper.  Serve immediately.

PUMPED-UP POT PIE

8 oz Chicken Breast, cut into bite size pieces

1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury) or your own

Cooking Spray

1/8 Teaspoon salt

2 Tablespoons all-purpose Flour

1 Teaspoon dried rubbed sage

1/4 Teaspoon Black Pepper

1 1/4 Cups Water





1 1/2 Cups Frozen Mixed Vegetables (Birdseye)

1 Cup Mushrooms quartered

1 (10 1/2-ounce) can condensed reduced-fat, reduced sodium Cream of Chicken Soup

*The Piecrust topping cooks on a baking sheet and is then placed over the filling, you don't need to use ovenproof bowls for the pies. Use a bowl or ramekin as a guide for cutting the dough.

Preheat oven to 425 degrees.

Cut 3 (4-inch) circles out of dough, discard remaining dough. Place dough circles on a baking sheet coated with cooking spray. Lightly coat dough with cooking spray, spirnkle evenly with 1/8 teaspoon salt. Pierce top of dough with a fork. Bake dough at 425 degrees for 8 minutes or until golden.

Combine flour, sage, 1/4 teaspoon salt, and pepper with chicken. Heat a nonstick skillet coated with cooking spray over medium heat. Add chicken mixture; cook 5 minutes, browning on all sides. Stir in water. Stir in vegetables, mushrooms, and soup; bring to a boil. Reduce heat, and cook 10 minutes. Spoon 1 cup chicken mixture into each of 3 (1-cup bowls), top each serving with 1 piecrust. Serves 3.

Around 374 calories each, and tastes great! Try it out, we love this recipe during the cool weather. Prep is about 30 minutes.

POWER BREAKFAST MUFFINS

1 1/2 Cup Hodgson Mill Oat Bran Cereal
1 1/2 Cup Whole Wheat Flour
1/2 Cup Brown Sugar -packed-
1 1/2 Tspn Baking Powder
1 1/2 Tspn Baking Soda
1/2 Teaspoon Salt
1 Cup Unsweetened Applesauce
4 Egg Whites
4 Tbspns Olive Oil
1/2 Cup Walnuts (chopped)
1/2 Cup Dried Cranberries

Bake 400 degrees 15-17 minutes or until golden brown.  These muffins are packed with fiber/protein and great for breakfast on the go!  Around 250 calories!  Replaces prepackaged Protein Bars!
*Add whatever you like (Flaxseeds, Raisins, Almonds, Sunflower Seeds)
*Serious Lifters/Bodybuilders can also add Protein Powder 

BODYBUILDER BROWNIES

3/4 cup Sugar
1/2 cup Whole Wheat Flour
1/4 cup Dutch Processed Cocoa
1/2 tspn Baking Soda
2/3 cup Unsweetened Applesauce
2 Egg Whites (lightly beaten)
1 tspn Vanilla
Powdered Sugar (optional)
Protein Powder (optional) 1 scoop
Nonstick Cooking Spray

Spray a square baking pan (8x8 inches) with nonstick cooking spray.  Combine ingredients in large mixing bowl; blend well.  Pour into pan and bake 20-30 minutes in a 350 degree oven or until toothpick inserted into center comes out clean.  Remove from oven and let cool five minutes in pan.  Remove from pan place on wire rack and sprinkle with powdered sugar, if desired.  Cut into eight squares.  Makes eight servings.  95 calories each.
*serve with vanilla frozen yogurt on the side or
*serve with a tblspn of whipped cream (Cool Whip is chemical garbage)
Brownies aren't something you can include in your daily menu if flawless abs are your goal.  But wait!  This simple recipe is lower in fat, sugar and calories than what you would buy at your bakery.  Dutch processed cocoa is a surprising replacement for chocolate, and applesauce replaces oil.  I guarantee you won't believe the results!

ROASTED SCALLOPS WITH PLUM TOMATOES & OLIVES

1 Pound Sea  Scallops
2 Large Plum Tomatoes, seeded and chopped
6 Kalamata Olives, pitted and sliced
4 Tablespoons Olive Oil
1 Tablespoon Finely Chopped Basil
2 Teaspoons Balsamic Vineager
1 Clove Garlic, Finely Chopped
1/2 Teaspoon Salt      1/4 Teaspoon Black Pepper


Preheat Oven to 450 degrees.
Combine in bowl; tomatoes, olives, 2 Tablespoons Olive Oil, Basil, Vineager, Garlic, 1/4 Teaspoon Salt and 1/8 Teaspoon of  Black Pepper.  Set aside for 10 minutes.
In another bowl, toss the Scallops with the remaining 2 Tablespoons Olive Oil, 1/4 Teaspoon Salt, and 1/8 Teaspoon of Pepper.  In shallow roasting pan arrange Scallops, roast for 10 minutes or until they turn opaque.  Serve the tomato salad on top of the hot Scallops.
This is a great combo!   Around 250 calories!  Enjoy!

HAZELNUT BISCOTTI

Nonstick Cooking Spray
3 Tablespoons light Olive Oil, such as Bertolli Extra Light Tasting
1 Egg, lightly beaten
1/3 Cup Hazelnuts, toasted, skinned, and coarsely chopped
3/4 Cup all-purpose Flour
1/4 Cup firmly packed Light Brown Sugar
2 Tablespoons Granulated Sugar
1/2 Teaspoon Ground Cinnamon
1/2 Teaspoon Baking Powder
1/4 Teaspoon Salt




Preheat oven to 350 degrees.  Spray cookie sheet with non stick spray.  set aside.




In a small bowl, combine the olive oil and egg until well blended.


In a large bowl, combine the hazelnuts, flour, sugars, cinnamon, baking powder, and salt.  Stir in egg-oil mixture to form a dough, kneading by hand as needed.  Form into 9 x 3 x 1/2 inch log.  Place on a prepared pan.


Bake for 20 minutes.  Remove from oven and place on wire rack; cool slightly, about 20 minutes.  Return to oven and bake an additional 10 minutes.
  Slice diagonally into 1/2 inch-thick slices.  Reduce oven temperature to 330 degrees.  Bake, cut side down, an additional 15 minutes.  Cool completely on wire rack.


Around 80-85 calories each, perfect combination with a cup of black coffee!

OVEN ROASTED VEGETABLES

1 Eggplant, peeled, halved and sliced
2 Zucchini, sliced
1 Red Bell Pepper, sliced
1 Green Bell Pepper, sliced
1 Onion Sliced
2 Fresh Plum Tomatoes, diced
1/4 Cup Olive Oil
Fresh Basil
Sea Salt & Black Pepper to taste
Preheat oven to 385 degrees.  Place Vegetables in a non stick cookie sheet.  Drizzle with oil.  Bake for 35 minutes, basting regularly.
This recipe rocks!!  Don't worry about the calories (under 200), veges should be unlimited.