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Sweet Potato Burger

sweet potato made burgerSeriously delicious, nutritious and incredibly satisfying sweet potato burger. They’re about to be your favorite lunch meal for Phase 3 recipe.

Ingredients

  • 1 sweet potato
  • Salt
  • Pepper
  • 1/2 tablespoon of Coconut Oil

Instructions

  1. Peel and cut the sweet potato into 1/4-1/2 inch rounds.
  2. The middle part of the sweet potato is best for being used as “buns” as that is where they are widest.
  3. Rain lightly some olive oil on them and sprinkle with salt and pepper. Toss to coat.
  4. Heat a skillet over medium heat. Add 1/2 tablespoon coconut oil.
  5. Once the oil melts in a skillet, add the sweet potato rounds. Potatoes cook fast for approximately 3-4 minutes on the first side and only 2-3 on the second side.
  6. Serve and enjoy 🙂

For lunch

Grilled Turkey Burger with Lettuce Wraps – Phase 3

Fancying a grill party this summer? Why not? Give in to this mouth-watering duo – healthy fries and burgers!

Grilled Turkey Burger with Lettuce Wraps is a genius idea of the healthy buff! This meal is real simple and quick, it will only take 45 minutes to prepare and cook it all.

Grilled Turkey Burger with Lettuce Wraps

Ingredients:

1 lb ground turkey
1 large egg
1 tablespoon olive oil
1/2 small onion, diced
1/4 teaspoon black pepper
1/4 teaspoon sea salt
1 teaspoon garlic powder
1 onion powder
Coconut Aminos

Sweet Potato Fries:
1 large Sweet potato sliced.
Sea Salt
Olive oil for frying

Extras:
Lettuce, tomato, avocado

Directions:

1. Heat your grill on the high, or bake these on 350

2. Put meat, spices and egg into the mixing bowl and mix it with your hands.

3. Form six big juicy pattied and throw them on the grill until cooked.

4. Fried sweet potato in the olive oil for twenty minutes and shoved in the oven for another 25 minutes with 425 temperature. Continue to flip the fries until golden brown.

5. Served with lettuce, tomatoes and avocados

6. Serve. Enjoy eating!

Lodge L8SK3 Pre-Seasoned Cast-Iron Skillet, 10.25-inch

Click to open expanded view Lodge L8SK3 Pre-Seasoned Cast-Iron Skillet

Lodge L8SK3 Product Description

The Lodge Cast Iron 10.25-inch Skillet is a multi-functional cookware that works wonders with slow-cooking recipes and all your favorite foods. Fry up a mess of catfish, roast a chicken, or bake an apple crisp in this generous 10.25-inch pan that features two handles for heavy lifting and two subtle side lips for pouring. Cast iron loves a campfire, a stovetop, or an oven, and can slow-cook foods without scorching. It retains heat well so you can sear meat at higher temperatures and will keep your delicious meals warm for a long time.

Lodge Kitchen Applications

Whether used in a kitchen or camp, theses virtually indestructible cookware should last for generations. Made of cast iron, this Skillet evenly distributes heat from the bottom through the sidewalls. Sporting a stylish black color, the cast iron Skillet looks good in most kitchens and it doubles up as an excellent source of nutritional iron. Cast Iron, like your grandmother used, still ranks as one of the best cooking utensils ever made. It gives you a nearly non-stick surface, without the possible harmful fumes generated by preheating chemically treated nonstick cookware. The American-based company, Lodge, has been fine-tuning its construction of rugged, cast-iron cookware for more than a century.

Lodge L8SK3 Amazon Product Description

The American-based company Lodge has been fine-tuning its construction of rugged, cast-iron cookware for more than a century. No other metal is as long-lasting and works as well for spreading and retaining heat evenly during cooking. Lodge’s Logic line of cookware comes factory pre-seasoned with the company’s vegetable oil formula, and is ready to use right out of the box. After cooking, simply scrub the cast iron with a stiff brush and hot water, no soap, and dry immediately.

Breakfast in particular somehow tastes extra hearty when cooked in a heavy cast-iron skillet. Cast iron loves a campfire, a stovetop, or an oven, and can slow-cook foods without scorching and sear meat at higher temperatures. A good all-purpose size at 10-1/4 inches in diameter and 2 inches deep, this skillet can fry up eggs, pancakes, steaks, chicken, hamburgers, and can bake desserts and casseroles as well. A helper handle aids in lifting, and the looped primary handle allows hanging. Two side spouts pour off grease or juice. Even though the pan comes pre-seasoned, applying a little vegetable oil before use helps prevent food from sticking. Whether used in a kitchen or camp, this virtually indestructible pan should last for generations and is covered by a lifetime warranty.

A helper handle aids in lifting, and the looped primary handle allows hanging. Two side spouts pour off grease or juice. Even though the pan comes pre-seasoned, applying a little vegetable oil before use helps prevent food from sticking. Whether used in a kitchen or camp, this virtually indestructible pan should last for generations and is covered by a lifetime warranty. –Ann Bieri

Tips on How to Handle your Hunger Management

One of the most important issues we’re dealing while we’re in the fast metabolism diet, or any other diet programs, is hunger management. Even though we’re eating 3 meals and 2 snacks a day, there are some who find themselves still getting hungry easily. The tendency is whenever we’re hungry, we are tempted to just grab the foods next to us which could be unhealthy. Situations like this can surely impede our weight loss journey.

Tips on How to Handle your Hunger Management

What could be the reason behind this? Why do we find ourselves getting hungry easily and craving for something else when we’re already feeding our body with the healthy foods it needs?

In this section, we will address the factors behind this underlying issue and provide tips for a proper hunger management.

imagine1

  1. It’s All In Your Head

Do you have that one moment where you are watching a TV show with actors and actresses enjoying that delectable, mouthwatering burgers and fries and suddenly you found yourself salivating and want to indulge to these foods? In moments like this, you are not really experiencing some physical hunger. It’s just your mind playing tricks on you and triggering your cravings. In this situation, it is very helpful to know the difference between your actual, physical needs vs. psychological needs.

Tip: The great way to deal with this is to divert your attention away from food. We encourage engaging with physical, productive activities like jogging, walking, outdoor activities, or even reading a book. Instead of watching TV where the craving temptation on unhealthy foods is at its peak, practice doing the other activities and hobbies you love that doesn’t involve foods.

water glass

  1. Filling Up

Before you give in to binge eating in order to physically sate your hunger, try to have a glass of water first, it will make you feel fuller. Often times we confused physical hunger with thirst. Staying hydrated is important so that our brain and body can function properly. Drink water before your meal, or if you’re feeling hungry and wait for another 10 minutes to see if you’re still feeling hungry or not.

veggies

  1. Eat More Veggies

If you are still feeling hungry after doing the first two tips above, then it’s time for you to fill up real food in your body. Eat phase-specific veggies. You can make a salad or dressing out of it. And remember, it is completely fine to eat lots of veggies! There’s no limit to it, and you can eat it anytime you want! So go ahead and fill that tummy with the yummy goodness of your veggies.

nuts

  1. Go with Nuts and Seeds

Hungry on phase 3? Well you have a good option, you can go with nuts and seeds as they are healthy fats. They contain special nutrients that signals your tummy that you are already full. It gives you a nice, relaxing and satisfied feeling after your meal.

Before you give in to binge eating and unhealthy cravings, it is important to identify the reason behind your hunger. We hope these tips we shared will help you handle your hunger management and stay on track on the fast metabolism diet program.

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.

Fast Metabolism Diet 4th of July Recipes – Part 1

fast metabolism diet 4th of july recipes

In celebration of our Independence Day, the community provided some tips on how to stay clean during the long celebration.

And now we’re up for the most exciting part, we’re about to showcase the fast metabolism diet 4th of July Recipes! We especially chose these recipes to fit in to the celebration and most of all to adhere to FMD rules. But you can still enjoy these recipes at all occasions.

Go on, be independent with your decision of healthy food choices. You are by all means free to cook these delicious and mouthwatering recipes. Happy 4th of July!

Healthy, Delectable 4th of July Fruit Salad – Phase 12

Ingredients:

  • Strawberries or Watermelon or Raspberries
  • Blueberries
  • Pineapple

Instructions:

  1. You can use either Strawberry, Raspberry or Watermelon in this recipe, depending on your choice. Cut the fruits into half.
  2. Cut the pineapples into chunks
  3. Arrange all the fruits to make the shape of a flag.
  4. Enjoy eating! Yum, yum!

Ground Sirloin Sliders – Phase 3

ground sirloin sliders

Ingredients

Preparation

  • 1. Remove some of the fluffy center from the buns so that they will sit well on top of burgers; set aside.
  • 2. Combine sirloin with tamari, and pepper, and form into 12 (2-inch) flat patties.
  • 3. Preheat a lightly oiled grill pan over moderate heat until hot but not smoking.
  • 4. Cook burgers over moderate heat, turning, and evenly top with almond cheese about 2 minutes per side for medium or until cheese is melted. (Use a meat thermometer to check that burgers have reached 160°.)
  • 5. Transfer the burgers to a plate, and grill the buns, cut sides down, 1-2 minutes or until toasted.
  • 6. Sandwich burgers between buns with about 2 pickles per slider.

Grilled Zucchini with Almond Cheese – Phase 3

Grilled Zucchini with Almond Cheese - Phase 3

Ingredients

  • 1 cup basil leaves
  • 1 small garlic clove
  • 1/4 cup toasted pine nuts
  • 1/2 cup olive oil
  • 3/4 cup almond cheese
  • Salt and black pepper, to taste
  • 6 zucchini
  • Olive oil

Instructions:

  1. Combine basil leaves, garlic, and pine nuts in a food processor; pulse until well-blended.
  2. Gradually pour in 1/2 cup olive oil and Almond cheese; pulse again. The almond cheese should be very thick. Adjust seasoning with salt and black pepper, as desired.
  3. Thinly slice zucchini lengthwise; brush lightly with olive oil, and sprinkle lightly with salt and black pepper.
  4. Grill until marked on both sides and tender (about 1 minute per side); remove and cool.
  5. Roll up and secure with a toothpick.

Grilled Shrimp with Lime, Lemon and Olive Oil – Phase 3

Grilled Shrimp with Lime Lemon and Olive Oil - Phase 3

Ingredients

  • 2 lemons
  • 2 limes
  • 1/2 cup olive oil
  • 3 tablespoons chopped fresh basil
  • 60 medium or large shrimp, peeled and deveined
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • Garnishes: additional lime and orange zest

Preparation

  1. In a large bowl, combine zest of 2 lemons and 2 limes, olive oil, and chopped fresh basil. Add shrimp, sea salt, and black pepper; refrigerate for 30 minutes.
  2. Remove shrimp from oil; discard oil.
  3. Grill shrimp over medium heat until opaque and slightly charred (about 2 minutes per side). Garnish, if desired.

Part 2 of the Fast Metabolism Diet 4th of July Recipes Here

5 Tips On How To Lose Weight Despite of a Busy Schedule

Being healthy is mostly the main priority of everybody nowadays. Being healthy means you can do a lot of things, by having a healthy mind and body you can avoid certain illnesses or diseases.

The question is how can we attain a healthy life when we are loaded with a lot of responsibilities both at home and workplace? How can we better take care of ourselves when we’re stuck with a hefty load of work schedules, appointments, business meetings and gigs throughout the days and nights? Our schedule is very hectic to the point where we can’t take a rest at all.

5 TIPS ON LOSING WEIGHT DESPITE OF BUSY SCHEDULETruth be told, a lot of fast metabolism dieters are hesitant to start the diet because they feel like they’re going through the same routine again. Stick with the diet for the first few days, then go totally off track later on, until such time that they will discontinue, because no. 1 reason – hectic schedules are eating their time up in dieting.

How do we overcome this challenge in losing weight?

oneAlmost all of us are undergoing that same situation you’re in. It’s not healthy for us to feel stressed out all the time. We need to get rid of stress and instead, enjoy every moment we make as we go on the fast metabolism diet journey. For our challenged dieters who have a very tough schedule, you can apply these tips on how to stay on track on the fast metabolism diet.

1. Have a schedule planner with you

Like our office or business appointments, we need to treat our diet like one too. Before you start your day, enlist everything you’re bound to accomplish for the entire day. From the moment you wake up until you sleep, list every appointments you have. Office tasks, business meetings, appointments, projects, deadlines, night-out gigs, everything.

After you list them all, take extra special note of the “vacant time” you had in your schedule. And before you argue, no. It’s not excusable to say “But I don’t have vacant time at all!” Truth is, you  always have a vacant time, you just refused to acknowledge it. Why do I say so? What about your early morning schedule? Shall we say from 5am to 7am? Or your 30-1 hour office breaks in between? Or maybe from 5pm onwards you’re already vacant, or the late 10pm onwards time? We all have a vacant time, after all, we all need to take a break.

So, going back to the tip, fill in your “fast metabolism diet appointments” with your vacant time. And like we said, you need to attend to them diligently, like how diligent you are in attending your business appointments. You can do grocery shopping, monitor weight or plan your next meal in these vacant times. Always keep in mind that if you intentionally missed your fast metabolism diet appointments, you would lose its opportunity. The opportunity to lose weight and live a healthier lifestyle.

2. Organize your exercise schedule.

In relation to the first tip, let’s take a closer look at your schedule. If you are loaded from 8am to 10pm, you can have your exercise time earlier. If you’re an early riser, you can have your exercise earlier than 8am, maybe on 5 or 6am, then have a breakfast within 30 minutes of waking, and lastly, have at least 30-45 minutes of phase-specific exercise. In the remaining time before you go to office, you can do your morning ritual and prepare yourself in going to office.

If you have a vacant time after working hours, you have the option to do your exercise afterwards right after you go home. If you are busy from the crack of dawn until very late at night, you can divide your exercise in your 30 minute break interval. Example you can have a brisk walk exercise for 15 minutes while going to your office, have a brisk walk on stairs for another 15 minutes while you hop into different floors in your office, and finally, have another round of brisk walk when you get home.

3. Plan and Pack your Foods

One of the most challenging task for our dieters with very hectic schedules is preparing foods. They simply don’t have time to prepare some foods in the morning, hence, they are more prone into binge eating. It is advisable to prepare and cook your food at night, put it over the freezer, then you’ll just reheat your foods the next morning. If possible, make sure that you prepare foods enough for you  to sustain for the day. It will be better if you can also have your lunch and snacks prepared, not just your breakfast. In this way, you are ensured that you are eating healthy and phase-specific foods in the diet, and reduces the temptation of binge-eating.

4. Eat healthy foods at work

Are you exhausted in working for few hours? Tempted to go with your colleagues and order some mouthwatering burger, spaghetti, sandwich and soda? Before you do it, think about the previous tip once again! Right! You packed that healthy snack with you! So grab it and eat it during your break, or when you’re feeling hungry! You can pack some oatmeal and other phase-specific fruits in Phase 1, fill them with hot water to make an instant oatmeal! Or you can have your vegetable salad in phase 2, or some healthy and yummy fats in Phase 3! What matters most is that you stick to your diet and only eat the healthy foods while you’re in the office.

6. Enjoy your office events and night outs.

Are you having a part event in the office? Or some night-out party drinking after work? Fret not! Enjoy these events and don’t stress yourself up! You can apply these various tips to get you prepared and for you to enjoy these events:

Dealing with Alcoholic Drinks in FMD

Fast metabolism diet tips on attending events

Tips in attending restaurants

Fast Metabolism diet Holiday Tips

Some Healthy, Hearty Reminders and A Recipe This Memorial Day!

A lot of fast metabolism dieters are looking forward to this long Memorial Day weekend filled with picnics and barbeque! While most people will commemorate the men and women who died in the military service for the country, lots are also looking forward to this event because it is officially the start of the Summer Season!

Memorial-Day-2011But before you enjoy the warm breeze of summer and indulge yourself to delicious and thirst-quenching drinks, here are the few healthy tips and reminders you can apply to  make sure you’re sticking to healthy foods while enjoying the celebration.

1. Start your day with an outdoor activity – Rise and Shine! After having your breakfast, you can start this long and memorable weekend with an active and fulfilling exercise together with your family! You can do a brisk walk, jog, flying disc, or other fun-filling outdoor activities. You can also go out for a family walk after dinner, or enjoy a parade of honoring our armed services to complete your memorial day.

2. Go for delicious fish recipes – Whatever phase you’re in right now, start your memorial day by eating phase-specific broiled or grilled fish recipes. Fish recipes such as salmon, tuna and halibut are rich in omega-3, trout and herring too are also a must-try!

3. Healthy Protein Patties – want to have a bite of delicious burger and burger patties this summer? You can choose skinless chicken breasts and turkey as your source of patties to make your delicious burgers! You can also add some sprouted grain bread as your burger buns and sandwiches.

4. Drink lots of water – now that summer season has officially begun, you need to hydrate yourself with lots of water and healthy fluids to avoid heat stroke and dehydration. You can also make our refreshing smoothies to freshen up your day!

We’re also featuring a soothing and delicious memorial day phase 1 recipe for this special Day!

Grilled Chicken with Strawberry and Pineapple Salsa – Phase 1

Grilled Chicken with Strawberry and Pineapple Salsa Memorial Day Phase 1 Recipe

Ingredients:

  • 2 slices pineapple, each 1/2 inch thick, patted dry
  • 1 cup whole strawberries, diced
  • 1/4 cup finely chopped red onion
  • 3-4 tablespoons chopped, fresh mint leaves
  • 1-2 teaspoons of stevia
  • 1/8 teaspoon crushed red pepper flakes

Chicken:

  • 1 medium lemon
  • 4 boneless, skinless chicken breasts, halved (about 4 ounces each), all visible fat discarded
  • 2 teaspoons barbecue sauce (Link of the recipe here Note: Substitute brown sugar to stevia)
  • 1/4 teaspoon sea salt

Instruction:

  1. Preheat the grill on medium high. Heat the grill pan or rack on the grill for about 2 minutes, or until hot. Grill the pineapple for 2 minutes on each side. Transfer to a cutting board and let cool slightly, about 2 minutes, before chopping.
  2. Meanwhile, in a medium bowl, stir together the remaining salsa ingredients except the lemon. Grate 1 teaspoon lemon zest, reserving the lemon. Stir the zest and chopped pineapple into the strawberry mixture. Set aside.
  3. Sprinkle both sides of the chicken with the barbecue sauce and sea salt. Grill for 5 minutes on each side, or until no longer pink in the center. Transfer to plates. Squeeze the reserved lemon over the chicken. Serve with the salsa on the side.

Have a meaningful Memorial Day!

Exclusive Easter Holiday Package!

easter package

After days of fasting, your stomach became sensitive as you starved from eating foods. Recover your metabolism by indulging yourself in the delicious recipe we prepared for you!

The Fast Metabolism Diet Exclusive Easter Holiday Package includes the following:

10 Exclusive Easter Holiday Recipes ebook +

Some of the Delicious Recipes Featured in the ebook are:

  • Holiday Glazed Ham
  • Pork Roast with Apricot-Rice Stuffing
  • Roast Leg of Lamb with Rosemary

 

Bonus Easter Ebook: 10 Healthy Turkey Recipes ebook

Some of the Delicious Recipes Featured in ebook are:

  • Turkey Bacon Wrapped with Brussels Sprouts
  • Turkey Salad with Cranberry
  • Turkey-Spinach Burger Sliders

 

With these recipes, your adrenals and stress hormones will calm down and helps recovering your metabolism back as you resume in fast metabolism diet. What’s more exciting? You can create delicious new recipes with your Turkey Leftovers with the help of our 10 Healthy Turkey Recipes. Nothing will go to waste, save up the food and enjoy them the next days.