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.