September 2015 archive

Grilled Salmon with Peaches – Phase 3

This salmon steak is grilled with a sweet, delectable taste of peaches. Grilled Salmon with Peaches is a great recipe if you’re in the mood for a fish grilling party in Phase 3.

Grilled Salmon with Peaches - Phase 3

Ingredients:

  • tablespoon apple cider vinegar
  • 1 tablespoon grated fresh ginger
  • teaspoon fresh thyme leaves
  • pinch of sea salt and pepper
  • medium red onions, cut into wedges
  • peaches, cut into wedges
  • 6 ounce salmon steaks (about 1 inch thick)

Directions

  1. Heat grill to medium-high. In a small bowl, combine the apple cider vinegar, ginger, thyme and ¼ teaspoon each salt and pepper. Set aside.
  2. In a large bowl, gently toss the onions, peaches, ½ teaspoon salt, and ¼ teaspoon pepper.
  3. Season the salmon with ½ teaspoon salt and ¼ teaspoon pepper.
  4. Grill the salmon and onions until salmon is opaque throughout and onions are tender, 5 to 6 minutes per side.
  5. After flipping the salmon, place the peaches on the grill and cook until tender, 3 to 4 minutes per side.
  6. Drizzle the salmon with the vinaigrette and serve with the onions and peaches.
  7. Serve and enjoy the mini grill party!

Fresh Halibut with Tomato and Orange Goodness – Phase 1

Want to start your fast metabolism diet week with a healthy fish recipe? This fresh halibut recipe is filled with the goodness of tomatoes, sweet and sour citric taste of orange that will definitely turn into your favorite fish dish!

Fresh Halibut with Tomato and Orange Goodness - Phase 1

Ingredients:

  1. medium onion, thinly sliced
  2. cup green olives, pitted and halved
  3. oranges, peeled, separated into segments, membranes removed
  4. 128-ounce can diced tomatoes, undrained
  5. teaspoon sea salt
  6. 1/4 teaspoon black pepper
  7. 1 1/2pounds halibut, skin removed, cut into 2-inch pieces
  8. 1/4 cup fresh dill, chopped

Directions:

  1. Heat your non-sticky saucepan over medium heat. Add the onion and cook until softened, for about 5 minutes.
  2. Add the olives, orange segments, and tomatoes. Cover and simmer for 10 minutes.
  3. Add the salt and pepper. Place the fish in the pan and spoon the sauce over it. Cover and simmer until cooked through, about 7 minutes.
  4. Divide the fish and sauce among individual plates and sprinkle with the dill.
  5. Enjoy eating!

 

Delicious Spicy Tuna Steak Recipe – All Phases

An easy and quick fish recipe suitable to any phase, this Spicy tuna Steak Recipe gives a delectable flavor of tuna enhanced with a mixture of spicy and citrus marinade. A great recipe idea to enjoy in your lunch or dinner.

Delicious Spicy Tuna Steak Recipe - All Phases

Ingredients:

  • 5 ounce can solid white tuna, packed in water
  • 1 large jalapeno, seeded and minced
  • 4 garlic cloves, minced
  • Juice from 2 squeezed limes
  • Sea salt and pepper to taste
  • Cilantro to garnish
  • 1 tbsp olive oil (Applicable for Phase 3 only)

Directions:

  1. Whisk together the lime juice, garlic, jalapeno, and salt & pepper. Coat tuna steaks well with it, cover, and place in refrigerator. Allow to marinate at least 30 minutes.
  2.  Heat a nonstick skillet over medium heat. You can heat olive oil if you are in Phase 3.
  3. Cook tuna steaks about 5-8 minutes on each side, or until desired level of cooking is reached.
  4. Garnish with fresh chopped cilantro and serve immediately.
  5. Enjoy eating!

 

New Study Says a Fish-Rich Diet Could Lessen the Risk of Depression

Diet has been one way or another linked to the risk of getting depression. Such that a diet rich in whole grains, fruits, vegetables and fish provide an impact. And recently, a new study suggests that for those people who eat a lot of fish are less likely to be depressed. With men reduced their risk of depression by 20% and women with 16%. But still, further studies must be met for not a single one has looked at the individual components and was able to link the connection between fish and depression risk.

IMG_0910Omega 3 fatty acids, which are found in fish, were suggested by researchers that they may alter the microstructure of brain membranes, modifying the activity of dopamine and serotonin which are neurotransmitters thought to be involved in depression. And that eating a lot of fish may be an indicator of a healthier diet that can help stave off depression for its high quality protein, vitamins and minerals.

“The association between fish consumption and risk of depression is controversial,” said Professor Dongfeng Zhang at the Medical College of Qingdao University, Shandong, China. He added that many studies have investigated the link between food consumption and depression risk. And with the recently published meta-analysis which indicates healthy dietary pattern characterized by a eating fruits, vegetables, fish and whole grains at higher consumption, has a significant correlation with a reduced risk of depression. But yet, isn’t clear which component of the dietary pattern is responsible for the protective effect.

“Fish, as an important source of n-3 polyunsaturated fatty acids (n-3 PUFAs), which may play important roles in neural structure and function, has been reported to be associated with depression in several studies,” Prof. Zhang explained, “However, others did not find an association between fish consumption and depression risk”.

In the Journal of Epidemiology & Community Health, published was a study that looked at all relevant worldwide studies printed between 2001 and 2014 that examined the link of fish consumption and depression risk. And only the European studies backed up the study.

Zhang then added that a higher fish consumption may be beneficial in the primary prevention of depression, but further studies must be done whether this association varies to the type of fish accordingly.

“The specific mechanisms require large experimental studies to confirm,” Zhang concluded.

The findings given here were based on 16 articles which include 26 studies  with 150,278 participants involved, but did not define the portion of fish to consume weekly or how it must be prepared.

Back to School Healthy Tips for Your Kids

It’s that time of the year again! The summer has ended and that means it’s back to school! The kids are feeling both excited and nervous as they embark to a new journey, and parents tend to feel apprehension which is normal because we are about to face new challenges.

BACK TO SCHOOL HEALTHY TIPS FOR YOUR KIDSAs our kids are often engaged to numerous physical and mental activities such as completing homework, taking exams, and doing projects, it is important for us to safeguard their health and keep them energized. Consider these back to school healthy tips for a healthy start for your kid’s school year.

lunch

  1. Pack Healthy Lunch and Snacks

Don’t let your kids indulge to eating junk foods. The solution is to prepare a homemade, healthy lunch and snacks for them. You can pack them a healthy fish tuna salad  that is easy to prepare and is filled with rich flavors. Or, you can cook them our phase-specific fast metabolism diet recipes for their lunch.

Snacks

Phase specific fruits and veggies will definitely do the trick! You can pack them frozen mangoes, pineapples, peaches. You can also treat them delicious turkey jerky. Of course, don’t forget to include some healthy fats for your children’s snacks! Include some delicious raw almond nuts and seeds, your kids will definitely love them!

If your kids are looking for something crunchy, you can always give them this Mini Pops popcorn! Mini Pops is a corn-free, gluten-free popcorn that is filled with delectable flavors. Making it a perfect and healthy choice to eat popcorns!

drink

  1. Keep your Kids Hydrated

Aside from packing healthy lunches and snacks to keep them satisfied and full, you also need to give them healthy drinks to keep them hydrated. Study shows that the effect of dehydration can affect their mental function. A bottle of Spring Water with a pinch of lemons or lime can give extra metabolic boost. Alternatively, you can also give them our homemade smoothies as their healthy drinks.

recreate

  1. Prepare an Afternoon Recreation

The moment your kids got home, they are probably tired and drained from all day’s activity. Help them release the stress on their body by preparing a relaxing, afternoon recreation. You can have some yoga with your kids to soothe his sore and stiff muscles, a therapeutic massage to get some rest, or any recreational activity that will let your kids feel relaxed and get a chance to bond with them. You can also prepare high glycemic afternoon snacks to calm the adrenal glands and relieves the stress in your kids body.

sleep

  1. Get more Sleep

It is important to get your kids have enough sleep as it helps their mind to stay alert and replenish their energy for the next day. Getting enough sleep is also crucial for their growth development. Be sure to avoid them from distractions, like browsing the internet or holding gadgets. It is of best practice to lie in bed 30 minutes before your scheduled bedtime to get more restful sleep.

If you involve your kids with your healthy lifestyle activities, might as well you will be successful with this endeavor. Plus you get to influence your family to opt to a better lifestyle. Being cautious with your food can bring tremendous and beneficial effects to your clan. Just continue with Fast Metabolism Diet and you’ll never know how many lives you’ve improved.

Lose Weight: Another Benefit from Fish Oil

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According to Medical News Today, below are the following benefits of Fish Oil:

    • Reduce the risk of acquiring prostate cancer – with consuming a low fat diet coupled with fish oil can decrease the risk of prostate cancer, but too much consumption of it can also increase the risk of prostate cancer by 71%
    • Protection from vision loss – healthy diet accompanied with fish oil consumption can protect people from vision loss which is related with ageing
    • Mental Health – can improve memory in healthy young adults, protection from postpartum depression among mothers, and young people with behavioral problems like ADHD
    • Reduce the risk of developing psychosis

And to add to the aforementioned benefits above, is the study-based truth that Fish Oils can help lose weight.

Published in Cell Metabolism was a study from Sahlgrenska Academy that reports diets which are rich in fish oil produce very different bacteria in the guts of mice versus diets rich in lard. You heard it right, they made the study basing on the guts of mice. How did they monitor this study?

The Study

Researchers involved in this study was able to gain results suggesting that the gut bacteria is responsible with some of the beneficial effects of fish oil and the harmful effects of lard. By transplanting gut microbes associated with a fish oil diet and a lard diet on different mice, they found out that the former protected the mice from diet-induced weight gain and inflammation compared to the latter.

With the findings, gut microbes considered to be an independent factor that can aggravate inflammation associated with diet-induced obesity, giving hope for a probiotic that might help counteracting a “greasy” diet.

You may wonder then that this study was conducted with mice as subjects but according to Robert Caesar of the University of Gothenburg who was the first author of the study, “our goal is to identify interventions for optimizing metabolic health in humans”.

For 11 weeks of feeding and monitoring signs of metabolic health among mice done by Caesar who was working in senior study author Fredrik Bäckhed’s lab, growth of bacteria called Bilophila (bacteria linked to gut inflammation) was observed on the mice given with lard consumption while on the other hand, was the bacteria called Akkermansia muciniphila (known to reduce weight gain and improve glucose metabolism) being observed on the mice given with the fish oil consumption.

Bäckhed quoted: “We were surprised that the lard and the fish oil diet, despite having the same energy content and the same amount of dietary fiber–which is the primary energy source for the gut bacteria–resulted in fundamentally different gut microbiota communities and that the microbiota per se had such large effects on health.”

Supporting Evidence

To be able to lend a hand on the previous study, a next set of experiment was conducted, dealing with “fecal transplants”. This is to test whether fish oil diet microbes could possibly improve the health of mice fed with only lard and then, vice versa. It resulted that gut microbe communities can really determine and as well recover health problems that are caused by poor diet.

Bäckhed quoted: “Our paper supports previous reports indicating the bacteria Akkermansia muciniphila is a promoter of a healthy phenotype. However, further investigations will be needed to determine if this bacteria can be used as probiotic strain and, in that case, how it should be combined with diet to optimize health outcomes.”

Therefore, this study hints that fish oils can also be an aid in losing weight. But know that imbalanced consumption of fish oils can cause negative effects. Still, nothing beats a balanced and healthy diet.

Why You Should Love Your Egg on Phase 3

why should you love your egg on phase 3, eggs on phase 3, egg on phase 3, the fast metabolism diet tips, the fast metabolism diet phase 3Egg is one of the most commonly eaten foods in Phase 3 of the Fast Metabolism Diet. In fact, most of the FMDieters claimed that eggs are one of the keys for a successful weight-loss. Wanna know why? Read on

  1. Proven and Effective

why should you love your egg on phase 3, eggs on phase 3, egg on phase 3, the fast metabolism diet tips, the fast metabolism diet phase 3A study was performed where two obese people were observed. The first one was given two eggs as his breakfast and the other one was given bagels. Both meals was paired with the same amount of calorie-reduced diet. The results found that the first one (the one who ate two eggs) had a higher reduction on waist circumference compared to the latter.

  1. Rich in Protein

why should you love your egg on phase 3, eggs on phase 3, egg on phase 3, the fast metabolism diet tips, the fast metabolism diet phase 3According to experts, a normal person should get at least 20 grams of protein in every breakfast to stay full and to boost metabolism all day. Wondering how to get that amount of protein on Phase 3? One egg already contains about six grams of protein so consumption of two eggs on Phase 3 could put you on the right track!

  1. Healthy and Very Convenient!

why should you love your egg on phase 3, eggs on phase 3, egg on phase 3, the fast metabolism diet tips, the fast metabolism diet phase 3Eggs are one of the most convenient foods that can satisfy your crumbling stomach, especially the hard boiled ones. Since hard boiled egg contains 78 calories, you can pair it with an apple with 80 calories for a healthy snack that won’t affect your diet.

Don’t forget that eggs are allowed on all Phases of the Fast Metabolism Diet. However, on Phase 1 and 2, egg whites are the only part you should eat. You may eat the whole part of the egg on phase 3.

How Apple Cider Vinegar Contributes in Losing Weight

Vinegar has proven to be incredibly useful in our daily lives. Aside from the fact that it is popularly used for medicinal purposes because of its exceptional healing properties, it also becomes our great “green” household cleaner. But if you are trying to lose weight, you need to be careful with your selections before incorporating vinegar in your diet because most of the vinegar in the market are made from GMO corn, which is not advisable in FMD.

HEALTHY BENEFITS OF APPLE CIDER VINEGARHowever, you don’t need to fret over this. Good thing there is Apple Cider Vinegar, a powerful vinegar that is incredibly popular in the natural health community. This vinegar will add a tangy zing to pickles, salsa, salad dressing and other fast metabolism diet recipes. Here are some of the formidable benefits apple cider vinegar contributes to weight loss.

1. A Powerful Detoxifying and Purifying Agent

Apple cider vinegar breaks down the mucous in our body  and improves the health functions of our vital organs such as kidney, bladder and liver. It also oxidizes our blood, which is important in preventing chronic disease like blood pressure. It also promotes good digestion, while neutralizing any toxic substances that enters our body. If you suffer from digestive upset, you can have a mixture of cider vinegar and a water taken before you eat your meal to prevent it.

2. Vinegar as a Cleanser

The vinegar’s acetic content can also cleanse the bacteria found in foods. In fact,  35% of white vinegar that contains 1.9% acetic acid has been found to kill E.coli bacteria better than other food cleaners out in the market.

3. It Metabolizes on Burning Fats

The apple cider vinegar improves your metabolism as it burns fat faster than it would do normally. It is also said to increase the absorption of nutrients like calcium, magnesium, Vitamins B and C. It also helps reducing hunger and cravings, making you feel fuller and satisfied.

You can use apple cider vinegar in all phases, although you need to be picky in choosing one. Don’t buy the crystal-clear apple cider vinegar. All the good benefits in this vinegar has been filtered out and processed. Instead, look for an organic “unfiltered or unprocessed” apple cider vinegar.

8 Facts You Should Know About Metabolism

8 Facts You Should Know About Metabolism, about metabolism, the fast metabolism diet tips

In a circle of friends or even referring to the members of your family, have you ever wondered why some of them are fast eaters but don’t easily get fat? On the other way around, some also eat fast, but unfortunately, they obtain fats around the belly.

Well, due to varied chemical reaction of our body towards the meals we eat, we tend to focus on filtering our food choices and changing our daily routine. As we think about avoiding fats, carbs, calories, going to the gym often, and establishing food size matter mindset, we forgot to consider our own body, specifically our metabolism.

We are all unique in our own little way. Basically, it means we also have distinctive metabolism depending to how our body converts what we eat and drink into energy. In every diet and exercise we do, checking and considering our metabolism is always the first step before we can proceed to boosting our health and getting fit.

To be able for us to have a deep understanding of what metabolism is all about, how it works and what’s its connection to diet and our way of life, here are Eight (8) Facts You Should Know about Metabolism:

8 Facts You Should Know About Metabolism, about metabolism, the fast metabolism diet tips, 8 FACTS YOU SHOULD KNOW ABOUT METABOLISM infographic

  1.    Determine Your Resting Metabolic Rate (RMR)

In this matter, it is better if you consult your doctor first to know the exact result of your RMR taken from a calorimeter test.

Resting Metabolic Rate (RMR) is said to be the amount of energy used by your body or can be the amount of calories you burn in a relax state.

This is important to know because it’s one of the main contributing components of energy expenditure.

  1.    Improve Your Metabolism through Eating Well

If you’re on a diet, it doesn’t mean that you badly need to eat less. It just mean, you should eat healthy foods that’s good and appropriate for your metabolism. You can actually rev it up by simply eating right foods like:

         egg whites (According to a Chicago Nutritionist, David Grotto, “Egg whites are rich in branched-chain amino acids which keep your metabolism strengthened”).

         lean meat (Full of iron and its mineral deficiencies can slow metabolism)

        water (A tip from Dr. Scott Isaac: Drink water cold, which forces your body to use more calories to warm it up.)

       chili peppers (As shared by Dr. Isaac, it has a chemical compound that can boost metabolism into higher gear which called “capsaicin”.)

  1.    Kinds of Carbs To Eat and Avoid

Based on one of our reliable sources, you must take “Quality Carbs” than those simple carbs available around.

Quality carbs won’t make your weight increase and those includes fruits, vegetables and beans.

The carbs that you must avoid are white breads, pancakes and crackers as these kind of carbs can make your metabolism slow down.

  1.    Menopause Causes Huge Impact to Metabolism

You might not know about this but your metabolism is greatly affected once you’re on the menopausal stage.

It happen because the level of your estrogen (the one that help to control your body weight) is declining which can cause of slowing down the burning power of calories in your body and it can also make look for unhealthy foods (e.g. sweets, fatty foods, etc.) and you’ll be less likely to exercise.

  1.    The Contribution of Muscle Mass to Metabolism Rate

To be exact, muscles burns fat. Referring to a theory, “The more muscle you build, the more calories your body will naturally burn each day at rest.”

So aside from eating right, you also need to move, go for workout and enhance muscles at the gym to burn the calories stored inside your body. After the workout, it may be painful at first but eventually, you’ll be used to it as it makes your body even better. As they said, “no pain, no gain.”

  1.    Men has Fast Metabolism than Women

I know all of us observed that men don’t easily get fat after they’ve consumed a number of plated meals. We end up wondering to which part of their body they store all the foods they have eaten.

This happen to men because according to experts, men have high testosterone. Aside from that fact, men in general, have more muscle mass, heavier bones and less body fat than women. They are also more active with physical activities that’s why they can burn more calories compared to women.

  1.    Your Weight Depends to Your Health

It is prescribed that when you want to lose weight or exhibit gym workouts, you need to consult your doctor first making sure if you can endure the activity or not. It’s also important to determine if you have sickness to ensure that your health won’t be at risk.

If you’re unhealthy and suffers illness, it’s certain that your body’s ability to burn fat, calories and energy boosting ability will also be affected. The common condition that encounter difficulty in losing weight are patients with thyroid issues.

  1.    The Burning Power of Vitamin D

Vitamin D is actually more than just a vitamin which can help to burn fats faster than other vitamins we take. Based to an expert’s study, “Vitamin D is also a hormone, one that plays a role in a remarkable range of body processes.”

Once you have sufficient vitamin D, your body will discharge more leptin and you will feel full as the hormone will send a message to your brain convincing that you’re full, so you’ll then stop eating.

You can eat oily foods but not too much, just exact amount or level of Vitamin D that your body needs. You can have oranges, eggs, fish, supplements and more.

Hope the information listed above can help you. There are actually more facts about metabolism that you need to be aware of. If you have difficulty in losing weight or you don’t know what type of metabolism your body have, I suggest you should consult an expert and see what appropriate foods and exercise suits for you.

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