Metabolism on a Mission!
By Annessa Chumbley, RD LDN
Ever feel like your metabolism is stuck and never going to work for you again? I have good news…you can change that! Before we get on to our metabolism-pumping secrets, let’s remember that your metabolism is like a bonfire. It can be a little fire or a big fire, but there are some principles that come with keeping all fires burning…and your metabolism on the move!
Four metabolism moving secrets:
- Bring on breakfast. The building blocks of your metabolism are fuel, and the first fuel you get in the day is breakfast. Skipping breakfast will make your body go on strike and hold onto all stores of fat, because it doesn’t know when it will get its next meal. The best breakfast would be something small that is high in protein and fiber. Fiber will help fill you up, and protein will extend that energy over the entire morning. Remember, if your metabolism is a bonfire, you’ve got to fuel it or it will fade out!
- Build muscle. If you want to move that metabolism, you need to do some muscle building exercise. Putting a little muscle on your body will send your energy through the roof! Here’s the reason: muscle is always burning energy, always breathing, always needing nutrients, always consuming calories…even at rest!
- Water! Water keeps everything in your body running properly. Even with slight dehydration you may feel sluggish or unable to think properly. When you start to feel the 3 pm afternoon slump, sip down a big glass of ice water. You’ll feel rejuvenated instantly. Your body itself is mostly water so guzzle this metabolism-madness drink!
- Eat well and eat often. That bonfire needs to be fueled every few hours…with the RIGHT kind of fuel! Think about it: if you don’t fuel that fire at all, it will fade, but if you throw a bunch of fuel on it at once, you’ll douse it out. The trick is to add a little bit at a time. And your body works this way, too. Fill up on heavy food, and you will feel sluggish for the rest of the day. Instead, eat well, filling up on protein foods, veggies, and whatever else your doctor has included in your plan. Keep that fire burning and your metabolism working for you like madness!
Remember, when it comes to metabolism, if you don’t fuel it, you’ll lose it!
Eggs with Legs!
This recipe is so fast...it only takes one minute in the microwave! During those fast-pace days, don’t forget your most important meal. Jump start your metabolism and tackle your day!
1 egg and 1 egg white, beaten together
2 Tablespoons low-fat shredded cheese, such as cheddar, mozzarella or monterey jack (cottage cheese is good as well!)
1 Tablespoon fresh chives, basil or cilantro
1/4 cup pre-cooked chicken or turkey sausage, chopped
1/4 cup mini ham cubes
2 Tablespoons chopped bell pepper
2 Tablespoons chopped tomato
1. Spray the interior of a small microwave-safe bowl (such as a 6-ounce ramekin or coffee mug) with non-stick cooking spray.
2. Add in eggs and any other desired ingredients, and swish the bowl to mix altogether.
3. Microwave on high for 1 minute. If the center is still raw, cook in additional 10-second bursts so as to not dry out the omelet.
4. Enjoy on-the-go! Top with a little fat-free sour cream or Greek yogurt if desired!
Serves: 1 Nutrition facts per serving: Calories: 110 Total Fat: 6g Saturated Fat: 2g Trans Fat: 0g Cholesterol: 220mg
Sodium: 200mg Total Carbohydrate: 1g Dietary Fiber: 0g Sugars: 0g Protein: 13g
Stir-Fry on the Fly!
1 small boneless skinless chicken breast (about 3 ounces)
1 cup Asian frozen vegetable mix (typically a mix of snow peas, water chestnuts, carrots, green beans, and other vegetables)
2 Tablespoons natural creamy peanut butter
2 Tablespoons soy sauce
¼ teaspoon fresh grated ginger
1 clove garlic, grated
salt and pepper, to taste
1. Spray a small skillet with nonstick cooking spray and heat on medium high.
2. Cut chicken breast up into bite sized chunks, season with salt and pepper, and add to skillet. Sear chicken until cooked through, then add the frozen vegetables. Continue cooking until vegetables are tender but crisp. While stir fry is cooking, whisk the remaining ingredients together in a small bowl, adding a little hot water to smooth the mixture to a honey-consistency. Toss the sauce with the stir fry.
3. Serve and enjoy on the fly! (But remember to eat over 30 minutes!)
Nutrition Facts per recipe: Calories: 150; Calories from Fat: 30; Total Fat 3.5g; Saturated Fat 0.5g; Trans Fat 0g; Cholesterol 50g; Sodium 400g; Total Carbohydrate 7g; Dietary Fiber 1g; Sugars 3g; Protein 22g