Archive of ‘the fast metabolism diet phase 3’ category

5 Fast Metabolism Diet Foods that Promotes Better Sleep

We’ve long reiterated the importance of sleep and the crucial role it plays in the success of your fast metabolism diet lifestyle. Sleep repairs our body and improves our health, however the challenge lies in maintaining a consistent sleeping schedule.

fast metabolism diet foods

If you have trouble sleeping early, it’s time we call a friend, and what greater friend to depend on times like this than FOOD! As I told you, food is not your enemy here. If you make peace with food, it can help you heal and restore your body to its optimal condition.

Here are the fast metabolism diet foods you should eat in order to increase your chances for a peaceful slumber.

1. Fish

Fishes such as salmon, tuna, and halibut are rich in vitamin B6. This nutrient is essential in the production of melatonin, a sleep-inducing hormone that is triggered by darkness. You can try out fish recipes to munch on for dinner.This well help you sleep better.

2. Leafy Green Veggies

Remember when we’re used to drinking dairy milk to entice us to sleep? That is because milk is rich in calcium. If you are calcium-deficient, it is more difficult for you to fall asleep. And since we cannot consume dairy milk, we go for other healthier alternatives!

One of them is consuming leafy green veggies such as kale, collards, and cruciferous veggies. You can also read our complete list of alternative sources for calcium below:

Top 5 Best Food Sources of Calcium in The Fast Metabolism Diet

3. Walnuts and Almonds (Phase 3)

Walnuts, on one hand, are rich in tryptophan, a sleep-enhancing amino acid that also contributes to the production of serotonin and melatonin. If combined, they enhance and repair your body clock cycle.

Almonds, on the other hand, are rich in magnesium, a mineral needed to improve quality of sleep and is a remedy for headaches.

4. Chickpeas and Hummus (Phase 3)

Both are a good source of tryptophan and melatonin. You can take it as your snacks for Phase 3 and have a delightful, afternoon nap.

5. Cereals (Phase 1 and 3)

Cereals are rich in carbohydrates and when paired with non-dairy milk (such as almonds), it gives you the perfect meal or snack before going on a sleep. What’s more, it is a light meal, so your tummy won’t have a hard time digesting it, it won’t interrupt your body clock cycle.

4 Types of “Healthy Fat” You Should Include in Fast Metabolism Diet Plan

It was once a popular myth that in order to lose weight, one should avoid eating fats. What we don’t know is that there are healthy benefits we can gain from consuming fats. Healthy fat can actually help us lose weight as it prompts the release of fat-melting enzymes. That’s why we keep on telling, you need to “Eat fats to lose fat”.

healthy fat types

 

But you might be wondering just what type of fats you should eat, and which ones you should avoid?

Here is a comprehensive list of healthy fat you should incorporate in your fast metabolism diet plan.

1. Fish Oil

Fish oil is rich in omega-3 oil and fatty acids that are good for your heart. The fish oil helps prevent the development of cardiovascular diseases, chronic illness. Most of all, it can help you lose weight. You can read more benefits of fish oil below.

Lose Weight: Another Benefit from Fish Oil

2. Medium-Chain Triglyceride (MCT)

You’ve probably heard how MCT oil is rising in popularity recently. New-York based researchers have found that MCT oil also aids in weight loss. MCT oil increases your fat burning capacity, and I couldn’t help but agree!

As you can see, your liver metabolizes MCT oil than regular long-chain fats. Because of this, our liver is more likely to burn MCT oils for energy rather than storing them as fats. You can have coconut, coconut milk, and coconut oil in Phase 3 as your healthy fat. This food is rich in MCT oil and is FMD-compliant!

3. Polyunsaturated Fats

This type of fat is known for their cholesterol-reducing capabilities. these foods also help in reducing your blood pressure. Salmon, sunflower oil, and safflower oil are rich in polyunsaturated fats.

4. Monounsaturated Fats

Monounsaturated fats help lower your bad cholesterol and increase your good cholesterol. The greatest catch is that it is easy to find! Monounsaturated fats are found in your favorite on-the-go snacks like almonds, cashews, hazelnuts, and avocado!

Let us debunk the old myth that fat will make you fat. With the right mindset, you can find that the healthy, good fats can help you lose weight and achieve a healthy lifestyle. Start embracing the “good fats” right now and incorporate them in your fast metabolism diet plan.

Cheesy Monster Eyes – Phase 3

Trick or Treat parties are commonly filled with sweets, and while sweets are especially good and tasteful to our buds, too much consumption will lead in depositing more fats in our body than losing them. So why don’t you make a healthy snack that you and your child can enjoy without ruining your diet? Try these savory Cheesy Monster eyes packed with only four simple ingredients.

Cheesy Monster Eyes - Phase 3

These cheesy and fluffy Monster Eyes bites are incredibly easy to make. You can use this as a bonding session with your kids as you bake these.

Yields: 4 1/2 dozen

Serving Size: 2 Cheesy Monster Eyes

Ingredients:

Directions:

1. Preheat oven to 400°.

2. Combine baking mix, sausage, and cheese in a big bowl. Stir with a wooden spoon until blended.

3. Shape sausage mixture into 1-inch balls, and place on lightly greased baking sheets. Press 1 olive deeply into each ball. Reroll using the palms of your hands if you need to reshape. Bake at 400° for 22 minutes or until lightly browned. Remove baking sheets from the oven using oven mitts.

4. Freeze Monster eyes for a few minutes. Serve and enjoy eating!

Lobster Asparagus Salad – Phase 3

This delicious Lobster Asparagus Salad features a succulent lobster tossed with chopped asparagus and tomatoes in a light lemon dressing.

lobster asparagus salad

Yields: 2 servings

Lobster Asparagus Salad Serving Size: 1 salad 

Ingredients:

  • 8 oz fresh cooked lobster, chopped (from 2 1-1/4 lb lobsters)
  • 3 1/2 cups chopped asparagus
  • 4 teaspoons olive oil
  • 2 tbsp fresh lemon juice (from squeezed lemons)
  • 1/4 tsp sea salt
  • black pepper, to taste
  • 1/2 cup cherry tomatoes, quartered
  • 2 tbsp diced red onion
  • 1 basil leaf, chopped

Directions:

  1. Bring a medium pot of water to a boil, add the asparagus and cook until tender yet firm, about 2 to 3 minutes. Drain and run under cold water to stop it from cooking further. Set aside.
  2. In a small bowl combine the oil, lemon juice, salt and pepper.
  3. In a large bowl combine the asparagus, lobster, tomatoes, red onion, basil and dressing. Divide equally in 2 bowls and eat right away.

Note: You can pair it with grains like quinoa or wild rice to complete your breakfast/dinner meal.

Raspberry Frozen Fruit Mousse Recipe – Phase 1 and 3

If you’re up for some quick, delicious, and easy to prepare dessert, then this Raspberry Frozen Fruit Mousse Recipe is just the right recipe for you! The light, creamy, and fluffy texture of this recipe will delight even your pickiest guest.

Raspberry Frozen Fruit Mousse Recipe - Phase 1 and 3

What’s more, it’s incredibly easy to make! You can complete this recipe in just 5 minutes, so there’s no reason you can’t make this one! This fruit mousse is a perfect on-the-go snack as you spend the last remaining days of Summer.

Yield: 4 to 6 cups. Serving: 1 cup

Ingredients:

  • 8 1/2 ounces (about 2 1/4 cups) frozen raspberries or other fruit
  • 2 tablespoons of stevia or xylitol
  • 1 large egg white
  • Fresh berries and whipped cream for serving (optional)

For Whipped Cream(Optional):

Directions:

Whipped Cream:

  1. Mix all the ingredients until there are no more lumps in your mixture.

Raspberry Frozen Fruit Mousse Recipe:

  1. Add fruit to the bowl of a food processor and puree for about 1 minute. Next, add the stevia or xylitol and pulse briefly to combine.
  2. Add the egg white and process until smooth and fluffy and the mixture has lightened in color and doubled or tripled in volume, 2 to 3 minutes.
  3. If the mixture clings to the sides of the food processor’s bowl too much (this may happen if the blade doesn’t extend all the way to the sides of the bowl), transfer the mixture to a normal medium-sized bowl and beat with a mixer fitted with the whisk attachment until fluffy.
  4. Spoon the mousse into glasses and top or layer with fresh berries and/or whipped cream (optional).
  5. Lastly, serve immediately or store in the refrigerator for up to 2 hours to achieve creamier texture.

Cauliflower Pizza Crust – Phase 3

Craving for some healthy pizza? It’s your lucky day today as we have a pizza that’s oh-oh so right for you! This Cauliflower Pizza Crust is made with almond flour, chia seeds that serve as your healthy fats and creamy cashew cheese as toppings! A perfect on-the-go snack!

Cauliflower Pizza Crust - Phase 3

Yield: 6 slices.

Cauliflower Pizza Crust Serving size: 2 slices 

Ingredients: 

  • 1/2 medium head of cauliflower (4 cups of small florets)
  • 2 1/2 tbsp chia seeds
  • 1/4 cup water
  • 1/3 cup almond flour
  • 1 tsp dried oregano
  • 1/4 tsp garlic powder
  • 1/2 tsp salt

Directions:

  1. Line a baking sheet with parchment, and set aside.
  2. Whisk together chia seeds and water, then refrigerate at least a 1/2 hour.
  3. Chop cauliflower into small florets, then steam until fall-apart soft. Drain fully.
  4. Stir the almond flour with the oregano, garlic, and salt.
  5. Preheat oven to 450 F. Once cauliflower cools a little, place it in a clean dish towel or cheesecloth over a sink or bowl, and squeeze out as much moisture as possible. At least 2/3 cup water should come out – You want it as dry as possible.
  6. Place the squeezed-out cauliflower into a medium bowl and add the chia mixture. Mash and stir well. Then stir in the almond flour mixture. Form into a ball, and place on top of the parchment-lined baking sheet.
  7. Pat into a circle, then use another sheet of parchment on top (and a rolling pin, if desired) to spread the circle to about 1/4 inch thick. (Take off the top sheet of parchment before baking.)
  8. Bake 25 minutes, or until lightly browned with crispy edges. Remove and add toppings of choice (you can add melted cashew cheese with it). Bake an additional 8 minutes. Allow to cool 5 minutes, then slice and enjoy!

Crab and Avocado Bites – Phase 3

This Crab and Avocado Bites will bring your FMD experience to the next level! Crab that is topped with delectable avocados on your Phase 3 journey is a unique dish that everyone should try!

Crab and Avocado Bites - Phase 3

Crab and Avocado Bites Serving Size: 2 stuffed shells 

Ingredients:

  • 1/2 teaspoon olive oil
  • 1/4 cup minced red bell pepper
  • 1/4 cup minced onions
  • 1 clove garlic, minced
  • 6 1/2 oz lump crab meat
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper
  • 15 mini phyllo shells
  • 1/2 medium (2 oz) avocado, diced small

Directions:

  1. Preheat the oven to 350 degrees F.
  2. Heat the oil in a saute pan over medium heat.  Saute the onion, bell pepper, and garlic until soft.
  3. Add the meat, salt, and pepper, and cook until it has been heated through, about 30 to 60  seconds.
  4. Add about 1 heaping tablespoon of the crab filling to each phyllo shell.
  5. Arrange the stuffed shells on a baking tray, and bake for 10 minutes.
  6. Top each stuffed shell with avocado, and serve immediately.

Butternut Squash Fritters – Phase 3

These Butternut Squash Fritters are easier to make than you think, low calorie, addictive and amazingly crisp-tender! A must-have appetizer for everyone!

Butternut Squash Fritters

Yield: 8 servings

Butternut Squash Fritters Serving Size: 3

Ingredients:

  • 1 butternut squash (about 3 pounds), peeled and shredded
  • 1/3 cup coconut flour
  • 2 cloves garlic, minced
  • 2 large eggs, beaten
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon dried sage
  • Pinch of nutmeg
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons olive oil

Directions:

  1. In a large bowl, combine butternut squash, flour, garlic, eggs, thyme, sage and nutmeg; season with salt and pepper, to taste.
  2. Heat olive oil in a large skillet over medium-high heat. Scoop tablespoons of batter for each fritter, flattening with a spatula, and cook until the underside is nicely golden brown, about 2 minutes. Flip and cook on the other side, about 1-2 minutes longer.
  3. Serve immediately.

 

 

4 Healthy Fats for a Healthier and Sharper Mind

The fast metabolism diet program has opened our life to great possibilities and as a result, our way of thinking has also evolved, we make a conscious effort to find out the truth about something so we easily dismiss myths which states that “fats” connotes to bad food. In Phase 3, fats is widely enjoyed. It has a lot of health benefits to our body. Aside that it contributes to weight loss, did you know that healthy fats also help maintain a healthier and sharper mind?

healthy fats
You may not believe it, but eating healthy fats is great for our brain memory. Our brain is composed of 60 percent of fat. Fueling our brain with healthy fats encourages ketosis in our body. Ketosis provides energy to our brain, protecting it from Epilepsy and Alzheimer’s Disease among other brain diseases. Here are the healthy fats you can indulge for  a healthier and sharper brain memory:

1. Salmonfatty fish, salmonSalmon is heavily rich with omega-3 fatty acids. Omega 3 fatty acids improve our brain function like memory, speaking ability and motor skills. Salmon is best eaten when steamed or lightly grilled. This is to preserve the integrity of the omega-3s. You can check our salmon recipes here.

2. AvocadoavocadoAvocados are rich in monounsaturated fats that lead to an increase in the production of acetylcholine, in which this neurotransmitter plays an important role in our learning and memory development. It also promotes healthy blood flow, in which it means having a highly functioning brain.

3. NutsnutsNuts are naturally rich in Vitamin E and unsaturated fats, which promotes better brain functioning. Almonds, pecans, and walnuts help protect your brain from declining your cognitive skills.

4. Coconut Oil

coconut oilCoconut oil contains Medium Chain Triglycerides (MCT) that helps improve your cognitive function, help build lean muscle tissue and support fat loss. Coconut oil can also help regenerate and improve the nerve function inside your brain.

Don’t be guilty if you are fond of eating healthy fats, after all they are good for our body and brain! I for one is addictive to nuts so I usually have it in my purse as my go to snacks. Try it rather munching the junkies!

Black Olive Tapenade – Phase 3 Condiments

black olive tapenade phase 3

If you’re bored using the same condiments to your snacks and sandwiches, then it’s time to try this Black Olive Tapenade. This condiment originated from France that consists of healthy ingredients like herbs and olive oil. Black Olive Tapenade is used as an appetizer, often spread on bread. You can use sprouted grain bread for your Phase 1 (omit the olive oil) and phase 3 breakfast/snack together with sprouted grain bread.

Ingredients:

  • 5 or 6 tbsp black olives, sliced
  • 2 sage leaves
  • 1 tsp rosemary
  • 1 tsp thyme
  • 1 ½ tbsp extra virgin olive oil

Instructions On Making Black Olive Tapenade:

  1. Put all the ingredients in a mixer and blend until smooth.
  2. Serve with sprouted grain bread or use for cooking.

 

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