September 2015 archive

7 Fitness Backup Plans to Strive in your Fast Metabolism Diet Journey

There is nothing more frustrating than to start the fast metabolism diet with vigor and enthusiasm, only to arrive in the middle of the diet and find out that you are stuck with various obstacles that hinders you to successfully proceed with the diet program. Hectic schedules, vacation trips and special events, unexpected illness, family and work problems, are just few of the situations that interferes and ruin our weight loss success. While we try to address each problem and give precautionary measures, what can we really do if we are left with no choice but to face the inevitable? Can we still save what we’ve started?

7 Fitness Backup Plans to Strive in your Fast Metabolism Diet Journey

The answer is yes. There is always a way if there’s a will. This is no time for you to feel depressed and halt your weight loss efforts now that you’ve come this far. We’ve gathered these 7 fitness backup plans for you to handle and overcome these common obstacles:

meal1

  1. I wasn’t able to prepare my breakfast and lunch food because I don’t have time.

Precautionary Tip:  Prepare your meals ahead of time. Cook the dishes you want to eat in advance so that you can just reheat and grab it the next morning (More hectic schedule handling tips here)

Backup Plan: If you haven’t packed your lunch and you are tempted to eat fast food for lunch, we recommend you look first for the fast food menu online. Search for the healthiest available options. For example you can purchase a healthy sandwich, vegetable salads and fruits instead of fries. Always choose water over soda.

meal2

  1. There’s always treats in the office and I am tempted to eat that yummy pizza and burgers!

Precautionary Tip: Packed a healthy snack with you (such as vegetable salad, nuts, smoothies) so you won’t be tempted into eating these unhealthy treats.

Backup Plan: If you have not pack a healthy snack with you, you can purchase a healthy sweet tasting protein bar with you to keep you satisfied and stop ogling from the treats around your office.

meal3

  1. You’re invited over a fancy dinner at a restaurant

Precautionary Tip: Read and apply our tips before attending to your fancy dinner in the restaurant.

Backup Plan: If you fail to research for the restaurant you will be attending and plan your menu ahead of time, go for grilled options on the menu. Especially chicken or salmon. If possible, ask what are the ingredients on the menu served. Choose healthier options like veggie salad, sweet potatoes over the bread basket served in the table.

meal4

  1. You’re worried your vacation and special events will ruin your dieting.

Precautionary Tip: Read our related articles about dealing with special trips and events and holiday tips to prepare before going on your vacation. Eat and follow your current phase the day before you will be spending your vacation.

Backup Plan: If you haven’t prepared anything for your vacation, fret not. It is important not to stress over these wonderful occasions when they are meant to be enjoyed. Try to start your vacations with a healthy breakfast to start your day in a healthy way. Try to eat foods as clean as possible and avoid eating the foods not allowed in the diet. You can also cut your exercise in half or have a yoga or relaxing massage so you won’t miss valuable time in enjoying your vacation.

mixed food

  1. You mixed eating foods and messed up your meal map.

Precautionary Tip: Try to familiarize the allowed foods you can eat per phase. You can easily scan the allowed foods to eat in your fast metabolism diet book.

Backup Plan: If  you ended up eating the wrong food in your current phase, or you have missed eating your snack and messed up your meal map, that’s fine. Don’t stress about it and let go. Move on and follow your next meal/snack. This time you will remember your mistake and you are now aware of what to do the next day.

weightscale

  1. My weight got stuck! HELP!

Precautionary Tip: Follow you meal map religiously and keep your food portions in control. Familiarize yourself with the fast metabolism diet rules, what foods you are allowed to eat and avoid, as well as your phase-specific exercise.

Backup Plan: Take a deep breath and don’t fret over it. You shouldn’t stress yourself too much on the weight plateau you’re experiencing. There are many cases where weight plateau happens while you’re on the fast metabolism diet. That’s why the program is set to a 28-day cycle because it takes that long to fully heal your metabolism. Read our article on how to beat your weight plateau.

Attractive Frustrated Hispanic Woman Tied Up With Tape Measure Against a White Background.

 

  1. I am messing up my fast metabolism diet repeatedly and I am losing the will to continue it.

Precautionary Tip: Surround yourself with the people who love and support you and  gain strength and inspiration from them. Remind yourself that the fast metabolism diet community is here for you. You are not alone in this journey. Here are also the tips you can apply to bring back your motivation in weight loss.

Backup Plan: Take a deep breath and take a break to think things throughly and sort out your emotions. Eat stress-relief calming foods such as mangoes, watermelon, oatmeal in Phase 1 to lower down your stress level and you can have an air breather.

Conclusion: Life may get in our way, but let us not be discouraged with these obstacles. Instead, let’s face them head on and overcome them to pursue our weight loss goals. These backup plans will hopefully help you in handling these common obstacles that we might face any day.

Can Supplements Replace Our Natural Healthy Diet?

Can I take multivitamins and supplements while I am in the fast metabolism diet? Can I replace the dietary meal maps in each phase by taking supplements? Will I achieve the same weight loss success and healthy lifestyle if I take multivitamins and supplements?

These are just some of the questions that most of our fast metabolism dieters asked before they embark to this weight loss journey. Most of our dieters find it convenient to just rely getting optimum nutrition from supplements. In this article, we will address this issue to guide you about the roles of supplements and healthy diet in your body.

Can Supplements Replace Our Natural Healthy Diet

Healthy Foods’ Benefits

Truth be told, supplements are not intended to substitute healthy foods. The supplements’ dose are measured strategically to address the nutrient or vitamin that is lacking in your body. It cannot replicate all the nutrients you will get when eating healthy foods. Here are some of the notable benefits you can get from eating healthy foods.
nutrition

Optimum Nutrition – The healthy foods recommended in the fast metabolism diet not only address one specific nutrients you’re lacking– but it also contains a variety of other micronutrients your body needs to fully repair your metabolism. Like how the fish oil found in fatty fish can minimize risk of depression, improve your skin health, digestion and brain function.

fiber

Essential Fiber – This is what the supplements are lacking. Fibers found in grains, fruits, vegetables and legumes have fibers that can protect you from the risk of cancer, heart disease and diabetes. The fiber aids in slowing your digestion, making you feel fuller in a long period of time. Fibers also aids in regulating the flow of sugar to your bloodstream, so that your blood sugar won’t spike up and cause it to deposit fats in your body.

In the fast metabolism diet, we always encourage you to make peace with food and treat it as your own medicine. If you are generally healthy without any specific conditions, you don’t need to take supplement. However, for our dieters who have specific conditions (e.g. our pregnant mothers, adults who lacks vitamin B-12, food allergies, food intolerance, etc) it is advisable to take supplements while having healthy diet.

healthy-diet

To conclude this article, nothing beats a healthy diet. You can always take your supplements while you’re in the fast metabolism diet,  but be sure that you are still following your phase-specific meal map and follow all the rules. The supplements are created to improve your healthy dieting and boost your body’s energy and immune system further.

PS: If you are taking supplements while you’re on the fast metabolism diet program, be sure to consult with your physician which supplements and how much dose will be appropriate for you. Also, be sure to ask  what the possible side effects you will experience as you take any medications.

Cranberry Almond Oatmeal – Phase 3

Nuts and oats are a perfect combination to relieve your stress hormones. Almonds are packed with vitamins B2 and E to boost up your immune system and fight off stress. Nuts paired with Cranberry will surely create a heavenly taste. So get a piece of heaven with this Cranberry Almond Oatmeal! A perfect meal to start your day with vigor and enthusiasm.

Cranberry Almond Oatmeal - Phase 3

Ingredients:

Instructions:

  • Put the water and oats in a medium pot. Bring to a low simmer over medium heat, stirring occasionally, until mixture begins to thicken.
  • Put cranberries and continue to cook until thick and creamy. Remove from heat and set aside.
  • In a small bowl stir together the almond milk and stevia. Drizzle into oatmeal and fold to incorporate. Top oatmeal with slivered almonds.
  • Enjoy eating!

 

Top 5 Comforting Foods to Soothe your Stress

There is no doubt that most of us took that leap of faith and started the fast metabolism diet program. It’s because we want to be healthy enough to do the things we truly enjoy, to achieve our desires and goals, and most of all to live a healthier life.

Top 5 Comforting Foods to Soothe your StressThese reasons drive us to follow the diet religiously but no matter how diligently we follow it, life always get in our way. Hectic schedules, family emergencies, pressure from work, personal problems not only disrupts our normal pace, but it also increases our stress levels. This in turn literally kills our metabolism and defeat our purpose to achieve a healthier lifestyle. How do we handle these stressful events? How do we overcome stress and minimize its negative impact in our health? Like we said, the food is your medicine. We will rely to foods to help us soothe our stress to be able to get back to our feet. Here are the top 5 comforting foods to soothe your stress:

avocado

  1. Avocado – Phase 3

Avocados are high in vitamin B , which is needed to have a healthy nerves and brain cells that lessens your feeling of anxiety. It is also high of healthy fats and potassium which helps lower your blood pressure.

berry

  1. Berries – Phase 1 and 3

Berries possess the highest level of antioxidants that improves our health’s wellbeing. It is rich in vitamin C that help combats stress. Vitamin C lowers your cortisol level and adrenal hormones that triggers stress. You can have raspberries and strawberries in Phase 1 and Blueberries, blackberries in Phase 3.

glycemic

  1. High Glycemic fruits – Phase 1

Stress also triggers your intense craving for sugar. Your body needs sugar to keep you going and feed your stress hormones. If you are in Phase 1, this is a great opportunity for you to indulge yourself in high glycemic fruits like mango, pineapple, watermelon, etc. The high glucose content in these fruits will help relieve your craving for sugar, which in turn lowers your stress hormones in the process.

nuts

  1. Go with Nuts – Phase 3

When you start feeling the stress, your immune system diminished. Nuts like almonds and walnuts are packed with vitamins B2 and E to boost your immune system and fight stress.

fatty-fish

  1. Healthy Fatty Fish – All Phases

The omega 3-fat acids found in fatty fishes like salmon (Phase 2 and 3), tuna (all phases), sardines (all phases), halibut (all phases) helps lower your cortisol levels and adrenaline. Salmon is one of the best sources for omega 3 fatty acids.

There you have it. Let us go back to basics when we feel all the pressures around us, and that is to breath and just let go. For more information about managing stress, you can read our fast metabolism diet stress-handling tips. 

Potato Crusted Halibut – Phase 3

Enjoy  a delectable fish recipe in Phase 3 with Potato Crusted Halibut. The preparation can be tricky but if you are up for a challenge and want to impress your family and friends, then go for this! Packed with crunchy mashed potato as the crust and juicy citrus flavor from the pinch of lemon.

potato crusted halibut

Ingredients:

  • 2 egg yolks
  • salt
  • Pepper
  • 1 cup sweet mashed potatoes
  • Pinch of fresh thyme leaves
  • 6 halibut fillets
  • 6 tbsp. pure olive oil
  • Juice of half a lemon

Directions:

  1. Beat the egg yolks with salt and pepper in a shallow pan (a pie pan works great) to make an egg wash.
  2. Combine the mashed potatoes with the thyme leaves and spread out on a plate or shallow pan.
  3. Season the fillets with salt and pepper on one side only. Dip just the seasoned side of the fish into the egg wash, being careful not to let any egg wash drip down the sides of the fish. Dip the egg-washed side of the fish into the seasoned mashed potato and press down a bit to make them adhere. Set aside, crust-side down. Repeat with the remaining fillets.
  4. Pour olive oil into a large sauté pan, arrange the fillets crust side down in the pan, and place on the burner over medium-high heat. (Do not preheat the sauté pan; the fish will not stick.) After about 3 minutes, the crust should be golden brown; if it is not, raise the heat to high and continue cooking. When the crust has turned golden brown, season the fish with salt and pepper, flip it over, and cook for 1 minute. Remove from heat; leave the fillets in the pan for 1 minute.
  5. Deglaze the pan with the lemon juice, being careful not to squeeze it directly on the fish, which would soften the crisp crust you have worked so hard to develop. Swirl the pan a few times to incorporate the lemon juice. Remove from pan and serve!

Salmon With Raspberry Balsamic Glaze – Phase 3

Salmon with Raspberry Balsamic? How does that sounds to you? Well, this recipe is an easy, fancy creation that is incredibly good for you. Salmon is packed with omega-3 fats that are great for your heart, mood and brain functioning. Add a pinch of juicy limes and raspberry goodness and your mouth will be filled with oozing goodness. Try this on Phase 1!

Salmon with Raspberry Balsamic Glaze - Phase 3

Serves: 1

Ingredients:

  • 6 fresh raspberries
  • 2 tablespoons balsamic vinegar
  • 1/4 teaspoon juice from squeezed lime
  • pinch of stevia
  • 1 teaspoon of chicken stock
  • 4-ounce skinless salmon fillet

Directions:

  1. Mash raspberries and vinegar together with a fork in a small bowl.
  2. Stir in the lime juice, stevia and chicken stock until combined. Set aside.
  3. Heat your non-sticky saucepan over medium heat. Cook salmon about 4 minutes per side, or until the fish is cooked through. Set aside.
  4. Remove the skillet from the heat and carefully wipe away any liquid with a paper towel.
  5. Return skillet to medium heat and add the reserved raspberry mixture. Stirring constantly, cook 2 minutes, or until just thickened.
  6. Pour sauce over salmon and serve with asparagus on the side.

How Your Mindset can Affect your “Fat Gene” and Weight Loss Goals

There is nothing more disappointing than to hear that most of us have inherited the undesired genes that is the reason/culprit to unhealthy body that we have. Most of us would blame it to the genes we got from our ancestors/family. If your family have a history of Diabetes, Hypertension, High Blood Pressure and among other mortal diseases, then you too are most likely to inherit this “gene”.  You are lead to believe that like your ancestors, you will inherit the fat gene, you are likely to be overweight and inherit these chronic diseases. A depressing thought, isn’t it?

But this new study shows that inheriting a “fat gene” may not be as bad as you think.

How Your Mindset can Affect your  Fat Gene and Weight Loss Goal

Scientist discovered that there are over 30 potential genes on 12 chromosomes that affects our genetic composition that results into having an expanding waistline, or having a fat gene. The study was conducted on nearly 10,000 people. The study shows that the people who think they have inherited this fat gene turns out to be obese, even with those people who didn’t actually inherit this obesity gene in their DNA.

In another study conducted by the Researchers from Texas tech, they found out that the people who believed they had an obesogenic genes gain more weight than those who didn’t. This is because it was already planted in their mind that it is useless to make efforts in losing weight if they are already destined to be obese because of the inherited genes . From this mindset alone, they are more inclined into unhealthy habits– eat fewer fruits and vegetables, eat more processed and dine out foods, skip exercises and workouts. Making their own self belief into a self-fulfilling prophecy.

If we try to comprehend both study, they are concluding the same thing. Obesity epidemic is not entirely triggered by your fat genes, rather, it is solely triggered with your mindset. This conclusion is supported by a past Danish study that showed we can “turn off” this fat gene and falsify the statement “genes are our destiny“. They found that once exercise was added into the routine of inactive people who carried “fat genes” have their BMI and weight lowered than those active people who didn’t inherit it. The more you work out, the more you can change your destiny.

So instead of dwelling in these negative thoughts and making excuses, start fighting this epidemic. Change your mindset and start living a healthier lifestyle.

Healthy Tuna Cucumber – Phase 3

Quick! Grab this snack that’s easy to prepare! Healthy Tuna Cucumber is ideal for those on Phase 3! An incredible healthy, finger food that can be made in just few minutes only. Get the crunch of Cucumber while savoring the yummy tender juice of tuna.

healthy tuna cucumber

Ingredients:

  • Cucumbers
  • 1 can Tuna
  • 1/2 cup Safflower Mayonnaise
  • 1/2 can chickpeas
  • pinch of salt
  • pepper

Directions:
1. Take the skin off of the cucumbers and then cut them about 1 inch thick. Scoop out the middle seed part of the cucumber to create a little bowl to hold the tuna mixture. Be sure to leave the bottom layer in so the tuna mixture won’t fall through.
2. Next, mix together the mayonnaise, tuna and chickpeas. Scoop little bits of tuna into the cucumber bowls. Sprinkle with salt and pepper to taste.

Baked Salmon Meatballs with Creamy Avocado – Phase 3

Baked Salmon meatballs is one of the healthiest meatball recipes you ever get to encounter. They made even better with creamy avocado sauce on top as healthy fats. This should be enjoyed on phase 3 of FMD program.

Baked Salmon Meatballs with Creamy Avocado - Phase 3

Serves: 4
Ingredients
The meatballs:
  • 1 lb. skinless salmon, cut into chunks
  • ½ medium onion, grated
  • ¼ cup of sprouted grain breadcrumbs
  • 3 tbsp minced cilantro
  • 1 egg white
  • 1 tbsp olive oil
  • 2 garlic cloves, minced
  • ¾ tsp sea salt
  • ½ tsp ground pepper
  • ½ tsp paprika
  • ½ tsp ground oregano
The sauce:
  • ¾ avocado, skin & seed removed
  • 3 tbsp coconut sour cream (see note below for the recipe)
  • 1 clove garlic, minced
  • ½ lime, juiced
  • 5 tbsp water
  • 2 tbsp minced cilantro
  • ¼ – ½ tsp chipotle chile powder
  • ¼ tsp salt, or to taste
  • ¼ tsp ground pepper

Coconut Sour Cream:

Directions:

For preparing Coconut Sour Cream:

  1. In a medium bowl, whisk together the coconut milk, lemon juice and salt until combined.
  2. Adjust salt to taste and add more lemon, if desired.
  3. Refrigerate for about an hour before serving to allow flavors to combine.
  4. Depending on the coconut milk you buy, your sour cream might end up a little grainier than dairy sour cream. You can also strain it through a fine sieve if you want it extra smooth.
The meatballs:
  1. Preheat the oven to 350 degrees F. Coat a large baking sheet with olive oil.
  2. Place the salmon in the bowl of a food processor. Pulse until finely chopped, scraping down the sides as necessary. Transfer to a large bowl.
  3. To the salmon, add the onion, breadcrumbs, cilantro, egg white, garlic, salt, pepper, paprika and oregano. Stir to combine.
  4. Using a 2 tablespoon portion of the salmon mixture, form meatballs by rolling between the palms of your hands. Place the meatballs on the prepared baking sheet, spacing evenly.
  5. Bake until the meatballs are firm to the touch and cooked through, 15 to 18 minutes.
  6. Serve the meatballs with the avocado sauce.
The sauce:
  1. In the bowl of a food processor or blender, combine the avocado, coconut sour cream, garlic, lime juice, water, cilantro, chipotle chile powder, salt and pepper. Blend until smooth.

 

Tender Juicy Lemon Baked Cod Recipe – Phase 3

This recipe makes cod or any white fish juicy and yummy! Lemon Baked Cod triples the tasty treat when served with your favorite quinoa or wild rice grain and with steamed broccoli or asparagus! Try it!

Juicy Lemon Baked  Cod  Recipe - Phase 3
Serves: 2-3
Ingredients:

Directions:

  • Cut fillets into serving sizes. Heat olive oil in sauce pan or micro-wave. Add lemon juice to olive oil.
  • In another dish, mix together all purpose flour, salt & pepper.
  • Dip fish into the lemon mix, coating well on all sides.
  • Dip lemon-mixed fish into the flour mix, coating well on all sides.
  • Place coated fillets in an ungreased baking dish. Sprinkle the entire dish with paprika.
  • Bake, uncovered in 350 oven for 25-30 minutes. Fish should flake easily with a fork.
  • Garnish with parsley and lemon wedges.
  • Serve and enjoy the juicy goodness of lemon baked cod recipe!

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