July 2017 archive

Slow Cooker Steel Cut Vanilla Oatmeal

Slow Cooker Steel Cut Vanilla Oatmeal

This recipe is best made during the night time or before you go to bed. Waking up with a rich nutrient, and at the same time, a taste bud favorite steel cut oatmeal for breakfast, which is totally a must have for you in the Phase 1 Fast Metabolism diet.

 

Ingredients:

  • 2 cups organic steel cut oats
  • 8 cups water
  • 2 cups rice milk
  • 1/3 cup stevia or Birch xylitol
  • 1/2 tsp. Kosher salt
  • 1 1/2 tsp. vanilla extract
  • 1/2 tsp. ground cinnamon

Directions:

  1. In a slow cooker, cook the steel cut oats submerged with 8 cups of water for about 7-8 hours.
  2. Sprinkle salt and stevia or Birch xylitol.
  3. Accentuate flavor with vanilla extract and ground cinnamon.
  4. Freeze it overnight. If you are cooking during the day, no need to put in the freezer.
  5. Let it defrost before eating.
  6. To add a creamy texture, rice milk is a suitable addition.

Quinoa Berry Bowl

Quinoa Berry Bowl

Having problems with cereal breakfast that does not satisfy you and leave your stomach bloated? Then this recipe is for you. Quinoa Berry Bowl is good for someone who is trying to achieve a high protein diet, healthy fat, and fiber in the Phase 1 of the Fast Metabolism Diet Program. This dish is particularly very convenient for individuals who need to wake up early for work and other important activities since it is easy to prepare and doesn’t consume much of your time.

INGREDIENTS:

  • 1 cup (175 to 250 mL) cooked quinoa
  • ½ cup (125 mL) strawberries, chopped
  • ¾ cup (175 mL) rice milk

DIRECTIONS:

  1. In a bowl of any size, mix the cooked quinoa and berries and stir.
  2. Pour the milk on top of the mixture. Serve and enjoy.

Grilled Salmon with Avocado Salsa

Grilled Salmon with Avocado Salsa

A meal that is easy to prepare and cook, Grilled Salmon with Avocado Salsa is also rich in protein which has a  salsa just spot on that will surely satisfy your taste buds. This Phase 3 recipe is good for all occasions and for every meal of the day with your family and friends.

Ingredients

  • 2 lbs salmon, cut into 4 pieces
  • 1 tbs olive oil
  • 1 tsp salt
  • 1 tsp ground cumin
  • 1 tsp paprika powder
  • 1 tsp onion powder
  • 1/2 tsp chili powder
  • 1 tsp black pepper
  • For the Avocado salsa:
  • 1 avocado, sliced
  • 1/2 small red onion, sliced
  • Juice from 2 limes
  • 1-2 tbs finely chopped cilantro (depending on how big of a cilantro lover you are)
  • Salt to taste

Instructions

  1. On a small bowl, mix together the salt, chili powder, cumin, paprika, onion and black pepper. With olive oil, massage the mixture on the salmon fillets to taste.
  2. Let sit and cool it for at least 30 minutes.
  3. Heat up the grill.
  4. Mix together the avocado, onion, cilantro, lime juice, and salt in a small bowl until ready enough to be added.
  5. Grill the salmon fillets for about 5 minutes or until cooked thoroughly
  6. Furnish with the avocado. Serve and enjoy!

 

Spinach Salad with Orange Vinaigrette

Spinach Salad with Orange Vinaigrette (Phase 1)

Nowadays, orange is often used in all meals not just in preparing smoothies or punch. It can now be added in meals for breakfast, lunch and dinner which makes this fruit is perfectly suitable to be added to this Vitamin C rich salad and protein combined green Spinach. You would enjoy the taste of this dish while just starting the 1st Phase of the Fast Metabolism Diet program.

Ingredients:

  • 6 slices beef fillet
  • 2 oranges, zested
  • 2 small oranges, juiced or 1 large orange, juiced
  • 2 tablespoons balsamic vinegar
  • 1 clove garlic, peeled
  • 3/4 teaspoon salt
  • 3/4 teaspoon freshly ground black pepper
  • 10 to 12 ounces pre-washed spinach

Directions:

  1. Heat the oven for 350 degrees Fahrenheit.
  2. Put the beef on a baking sheet and then cook it until it turns into a crumble or up to 10 minutes. Pull the beef out of the oven and let it cool down. Tear the fillet slices and place in a container and store it in the refrigerator.
  3. Mix together the orange zest, orange juice, balsamic vinegar, garlic, salt, and pepper then blend until smooth. Relocate to a container and store it in the refrigerator.
  4. In a large bowl, place the spinach and add enough vinaigrette in order to coat the spinach. Sprinkle the fillet crumbles and mix with vinaigrette.
  5. Serve and enjoy!

Mushroom and Chicken Soup

Mushroom and Chicken Soup

A chicken and mushroom soup recipe that is healthy and flavorful. This meal is cranked up with high healthy –fat ingredients that help your body unleash your hormones. A perfect appetizer for those who are in their 3rd Phase of the Fast Metabolism Diet program. With its unique flavor and savory taste, this meal will surely fill you while still maintaining that good body shape.

Ingredients:

  • 1/2 cup wild black rice, cooked
  • 1/2 pound chicken breast, shredded
  • 2 tablespoon olive oil
  • 10 ounces sliced mushrooms
  • 1/2 cup yellow onions, diced
  • 1/2 red pepper, diced
  • 1 carrot, diced
  • 1 clove garlic, minced
  • 1 teaspoon fresh thyme
  • 1-quart chicken broth
  • Salt and pepper
  • Fresh parsley, garnish

Instructions:

  1. Cook the chicken, and let it simmer for 15 minutes until completely cooked.
  2. Shred the chicken into medium-sized strands and let seat.
  3. In a large pot, add all 10 ounces of mushrooms and drizzle with olive oil.
  4. Add a big pinch of salt for its seasoning and let it cook for about 6-8 minutes over medium-high heat until it starts to get a brown color and releases its moisture.
  5. After the mushrooms have seared, add the red pepper, onion, and carrot and let it cook until the vegetables are soft.
  6. To finish the soup, add the garlic and thyme and then stir to blend it well.
  7. Add the stock, the shredded chicken, and the cooked wild rice.
  8. Season the whole meal with salt and pepper. Serve and enjoy!

Shrimp with Artichokes and Tomatoes

Shrimp with Artichokes and Tomatoes

If you love seafood, then this healthy and delicious recipe would be perfect for both fancy or simple dinner or lunch. Mixed with the healthy bits of artichokes and tomatoes, the recipe is perfect for Phase 3 exercises. Combined with wild rice and a delicious shrimp, the food will not only satisfy you but it will also give you the benefit of a healthy stomach.

Ingredients:

  • 2 cups wild rice, uncooked
  • 1 can (14.5 oz each) Tomato
  • 1 can (14 oz each) quartered artichoke hearts in water, drained
  • 1 pound medium peeled and deveined shrimp with tail, thawed if frozen
  • 1/2 cup sliced green onions
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • Lemon wedges, optional

Instructions:

  1. First, cook the wild rice or under the directions stated on the packaging. For the meantime, put the undrained tomatoes and artichokes in a 10-inch skillet and mix and cook it over medium-high heat for 4 to 5 minutes or just until it boils.
  2. Add the shrimps; cook for 2 to 3 minutes or wait until it turns pink, stir it frequently. Put and stir the remaining ingredients, except lemon. For the best way in serving, put it over rice with a squeeze of lemon juice.

 

Spinach and Strawberry Salad with Warm Turkey Bacon

Spinacha and Strawberry salad with warm turkey bacon

Who would have thought that our all time favorite fruit could be turned into one great and healthy recipe? Combined with the nutritional benefits of spinach, this strawberry recipe is perfect for those who are starting the 1st Phase of the Fast Metabolism Diet program. Add to that is the mouth-watering taste of Turkey bacon all mix and made into an easy-to-make salad good for every meal of the day. Enjoy and have fun eating!!

Ingredients:

  • 5 ounces baby spinach
  • 1 1/2 cups sliced strawberries
  • 1 medium onion, thinly sliced
  • 4 slices Turkey bacon, chopped
  • 1 teaspoon whole-grain mustard
  • 1 teaspoon xylitol
  • 2 1/2 tablespoons red wine vinegar
  • Kosher salt and freshly ground black pepper

Instructions:

  1. Mixed the spinach, strawberries, and shallots in a large bowl.
  2. Place the slices of Turkey bacon on a baking sheet and bake for about 10 minutes or until it becomes crispy. After letting it cool a few minutes after getting out of the oven, crumble the bacon slices.
  3. Put the mustard and xylitol in a skillet under mild heat. Stir the mixture until xylitol is dissolved.  Add the vinegar, 1/4 teaspoon salt, and pepper to accentuate taste.
  4. Add the crumbled bacon slices to the salad, pour over the bacon vinaigrette, and toss until coated thoroughly. Serve immediately.

Berry and avocado smoothie

Berry and Avocado Smoothie

During the summer season, we cannot help but crave with that cold and refreshing drink that will quench our thirst after a day’s exercise or after getting out of the beach water while basking under the scorching heat of the sun. Berry and Avocado Smoothie is a good treat for you which you can share with your friends and family. This smoothie is made for those who are already at Phase 3 of the Fast Metabolism Diet Program and will prove that breaks should not necessarily be boring and bland.

Ingredients:

  • 1 Avocado From Mexico halved, pitted and peeled
  • 2 cups frozen mixed berries not thawed
  • 2 cups cranberry fruit juice

Instructions:

  • In a blender jar, combine avocado, frozen berries, and juice; whirl until smooth.
  • Serve.

 

Fennel and steak salad

Fennel and steak salad

This delicious dish is perfect for a low carbohydrate Phase 2 diet and is usually served in a hot summer day in both formal and informal gatherings. The divisive anise aroma of fennel makes the whole meal a delicious treat added to the tenderness of the beef steak.

Ingredients:

140 grams  Fennel (1 small bulb)

2 tablespoons lemon juice

1 teaspoon Dijon mustard

½ teaspoon salt

¼ teaspoon ground black pepper

230 grams Fillet mignon (large 1-inch thick steak)

2 tablespoons Onion chives (chopped)

Instructions:

  • Using a mandoline, shave the fennel to make thin slices and soak it in a bowl of water with ice so that it would make a crisping effect.
  • Mix lemon juice, salt, Dijon mustard, and black pepper inside an empty bottle of wine (or anything that would suffice) and shake until the mixture becomes emulsified perfect for making the dressing.
  • Put salt and pepper on all sides of the steak.
  • Preheat a skillet with in medium high heat with no oil or anything in it. It is advisable not to use nonstick coated cookware and use instead plain uncoated pan, and ideally one that has good heat retention (heavy bottomed, copper core, cast iron, etc) and is close to the size. Add the steak and cook one side for about 2 minutes or until the surface of the bottom turns very well brown. Flip the steak over and cook until it turns brown. Remove the steak from the pan and transfer it to a cutting board and let it rest for 10 minutes.
  • While the steak is resting, drain the fennel and use a salad spinner to dry it. Put ii into a bowl full of chives.
  • Put a light dressing on the fennel and split in between two plates.
  • Slice the steak and split it between each salad. Add a little amount of dressing on top of the beef and sprinkle ground black pepper to accentuate the taste.

Circuit Workout for Phase 1 Exercise

Circuit Workout for Phase 1 exercise

How would you like to shape your body? With this Phase 1 perfect workout, which combines strength and cardio exercises, you will surely get fit and healthy at the same time.

Allow yourself to enjoy the summer

Summer shouldn’t be a one big all-you-can-eat buffet, especially if you have zero time for gym. But no worries! You won’t have to put on any additional pounds. In fact, you could actually lose a pound per week with these Fast Metabolism Diet Community easy-to-follow exercise steps.

Burn it off

You can do this intense workout with just about any open space. This routine has an  8-minute cardio alternate bouts with 6-minute strength sets for maximum burning of fats.

Do the Cardio Blast for every circuit workout, then go through the strength exercises twice with a 30-second break every after each move. Move to the next circuit.

Circuit 1

Cardio Blast: You can either go biking, running, or inline skating for about 5 minutes. Just don’t forget to increase your pacing from easy to moderate intensity, then increase to moderate pace for about 3 minutes.

Circle Hop Squat

Squat

Steps:

  1. Stand with feet far apart and turned slightly outward.
  2. Lift your chest, lower your body to form a squat and stretch arms to reach the ground.
  3. Push into feet so that you could jump up as you turn to 180 degrees left while in the air then circle arms up and over from right to left at the same time.
  4. Land lightly on the ground in a squatting position and facing the opposite direction, arms back towards the ground.
  5. Repeat previous step, jumping to the right in a 180-degree angle as you move your arms in a circle from left to right. Alternate for 1 minute.

Diamond Push-Up

modified squat

Steps:

  1. Get your knees down and close together and do a modified push-up position.
  2. Using your fingers, form an imaginary diamond shape and place it directly under your chest, and arms straight straight but don’t lock your elbows.
  3. Bend your elbows so that they are placed at the sides of your torso and point slightly backward while lowering your chest toward the ground.
  4. Press your palms against the ground and carry your body to come back up; repeat for 1 minute.

Alternative: You could also place your hands directly under your shoulders.

Circuit 2

Cardio Blast: Done by alternating 2 minutes moderate intensity with 2 minutes high intensity for a total of 8 minutes.

Core Leg Drop

Core leg drop

Steps:

  1. Lie on your back with legs straight up and raised in a 90-degrees angle.
  2. Clasp your hands and reach forward while lifting head and shoulder blades.
  3. With left leg kept in initial position, bring right leg straight down, crunch up, and bring hands down to slightly touch the left thigh.
  4. Return to previous position and  repeat steps on the right side.
  5. Alternate for about a minute.

Alternative: Keep your hands behind your head throughout the pose.

Single-Leg Push-Off

Single leg push off

Steps:

  1. Stand with feet hip-width apart, knees slightly bent, hands raised in front of the body with palms put forward.
  2. Lift your right foot and then bend knee in a 90-degrees angle so that your heel faces behind you.
  3. Fall forward in a slight manner onto your hands while right leg kept bent and lifted to allow left heel raising off the ground.
  4. Push weight so that hands will carry it and the ball of left foot to return to its previous position.
  5. Repeat for about 30 seconds; switch sides, and repeat for another 30 seconds.

Alternative: Keep both feet attached and laid flat on the ground. After standing back, lift your knee (alternate sides).

Circuit 3

Cardio Blast: Do a moderate 1-minute intensity alternating with a high 1-minute intensity for about 8 minutes.

Starting-Gate Lunge

Starting gate lunge

Steps:

  1. Stand with feet stretch apart along the line of your hips.
  2. Move right foot backwards, and lower body to form a lunging position with both knees positioned at 90 degrees angle.
  3. Keeping chest lifted, hinge forward at the hips and touch one hand to the ground on either side of the front foot.
  4. Push into feet and raise body off the ground and breath some air in, then land softly in previous position.
  5. Repeat for 30 seconds, then do it with the other leg and repeat for 30 seconds.

Alternative: Instead of doing a hopping movement, you could rise up from lunge position and then sink back down.

Table Twister

table twister

Steps:

  1. Sit up straight with knees bent, feet apart on the ground in line with hips, and knees positioned over ankles.
  2. Hinge back at around the waist; place your hands on ground below shoulders, fingers out. Lift hips to raise body, then bend elbows to point directly back as body dips toward the ground.
  3. Push into heels, and stretch arms straight arms to raise body back up; punch right arm across your chest to rotate your torso towards the left.
  4. Place hand back to the ground, then immediately dip and twist to opposite side.
  5. Continue the cycle for 1 minute.

Alternative: Instead of twisting and punching, alternate lifting your hands off ground.

Circuit 4

Cardio Blast: An 8-minute high-intensity workout

Reverse Diagonal Lunge Roll

reverse diagonal lunge

Steps:

  1. Stand straight with feet kept close together and arms at both sides of the body.
  2. Maintaining right leg straight, move left foot back in a diagonal position and knee bent to the left in a 90-degrees angle to form a lunging position; touch ground by inside of left foot with right hand.
  3. Push left leg and return to starting position all the while lifting right arm to roll shoulder backwards.
  4. Repeat steps on opposite side and alternate for 1 minute.

Alternative: Instead of a diagonal way, execute lateral lunges out to the side.

Plank Hop

plank hop

Steps:

  1. Pause in the “up” part of push-up; hands allowed to suspend below shoulders and body in straight line.
  2. Lower hips a bit, then lift them as you push into hands and feet while hopping your feet (and hands, if possible) to the left side, gently landing with elbows slightly bent.
  3. Repeat hopping right and continue to take turns.

Alternative: Instead of hopping, you can walk feet from side to side.

Exercising can also be a fun and exciting activity especially if your goal is to become fit and feel better about yourself. It becomes even more special if you do it with your friends or loved ones. So don’t afraid to make that big leap of your life to lose weight and become a better version of yourself.

 

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