Posts Tagged ‘Phase 1’

Turkey, White Bean, & Kale Soup- Phase 1 Recipe

Looking for a warm and delicious dish for the Phase 1 of your Fast Metabolism Diet?

Well, here is a simple Turkey, White Bean, & Kale Soup recipe from Haylie Pomroy, that will boost your diet and mood.

Turkey, White Bean, & Kale Soup

Servings: 8 | Prep Time: 20 minutes | Total Time: 40 minutes

Ingredients:

  • 2 pounds lean ground turkey
  • 3 cups diced red onions
  • 2 cups diced celery (including green tops)
  • 2 tablespoons minced garlic
  • 1 tablespoon minced ginger
  • 8 cups vegetable broth
  • 6 cups peeled and cubed kabocha or butternut squash
  • 6 cups roughly chopped kale (ribs removed)
  • 15-ounce can baby butter beans, drained and rinsed
  • 15-ounce can great northern beans, drained and rinsed
  • 15-ounce can adzuki or black beans, drained and rinsed
  • 2 teaspoons dried basil
  • 2 teaspoons dried thyme
  • 1 teaspoon ground cumin
  • ½ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper

Directions:

  1. In a very large nonstick soup pot, sauté the turkey, onions, celery, garlic, and ginger in 2 tablespoons of water until soft.
  2. Add the broth, squash, kale, beans, and spices. Bring to a boil.
  3. Cover the pot, reduce the heat to low, and simmer for 15 to 20 minutes or until the vegetables are tender.
  4. Taste and adjust seasonings with salt and pepper as needed.
  5.  Serve and enjoy your Turkey, White Bean, & Kale Soup with friends or family.

Source: Haylie Pomroy

 

Vegetable Wrap: Fast Metabolism Diet Recipe For Phase 1

For a delicious meal during the Phase 1 of your Fast Metabolism Diet, here is an amazing Vegetable Wrap recipe!

Phase 1

Vegetable Wrap

Ingredients:

  • 1 tortilla bread
  • 1/4 cucumber
  • 1/2 carrot
  • 5 broccoli florets
  • 1 lettuce leaf
  • Lemon juice
  • 1 tablespoon Dijon mustard
  • Salt and pepper

How to prepare:

  1. Cut the cucumber and carrot into short and thin strips.
  2. Chop the lettuce leaf and thinly slice the broccoli florets.
  3. Throw all the veggies into a bowl.
  4. Add a dash of lime juice, and a pinch of salt and pepper.
  5. Toss and turn the veggies to mix well.
  6. Slightly grill the tortilla bread and put the veggie mix on the side.
  7.  Top it with Dijon mustard and carefully wrap it.

ENJOY your PHASE 1! 

Source: Style Craze

Food List: Fast Metabolism Diet Phase 1

Phase 1

Still having a hard time remembering the allowed food for the Phase 1 of the Fast Metabolism Diet? There’s no need to worry! We got you! 

Here is the full list from various food groups that are approved for this phase:

VEGETABLES AND SALAD GREENS (FRESH, CANNED, OR FROZEN)

  • Arrowroot Arugula Bamboo shoots
  • Beans: green, yellow (wax), French Beets
  • Broccoli florets Cabbage, all types Carrots
  • Celery, including tops Cucumbers
  • Eggplant Green chiles Green onions Jicama
  • Kale Leeks
  • Lettuce (any except iceberg) Mixed greens
  • Mushrooms
  • Onions, red and yellow Parsnips
  • Peas: snap, snow
  • Peppers: bell, pepperoncini Pumpkin
  • Rutabaga Spinach Spirulina Sprouts
  • Sweet potatoes/yams Tomatoes
  • Turnips
  • Zucchini and winter or yellow summer squash

FRUITS (FRESH OR FROZEN)

  • Apples, Apricots, Asian, pears
  • Berries: blackberries, blueberries, mulberries, raspberries
  • Cantaloupe, Cherries, Figs, Grapefruit, Guava
  • Honeydew, melon, Kiwis
  • Kumquats, Lemons, Limes, Loganberries, Mangos, Oranges, Papaya, Peaches Pears, Pineapples
  • Pomegranates, Strawberries, Tangerines, Watermelon

ANIMAL PROTEIN

  • Beef: fillet, lean ground Buffalo meat, ground
  • Chicken: skinless, boneless white meat Corned beef
  • Deli meats, nitrate-free: turkey, chicken, roast beef Eggs, whites only
  • Game: partridge, pheasant Guineafowl
  • Haddock fillet Halibut: fillet, steak Pollock fillet
  • Pork: tenderloin
  • Sardines, packed in water
  • Sausages, nitrate-free: turkey, chicken Sole fillet
  • Tuna, solid white, packed in water Turkey: breast meat, lean ground Turkey bacon, nitrate-free

VEGETABLE PROTEIN

  • Black-eyed peas Chana dal/lentils

Chickpeas/Garbanzo beans

  • Dried or canned beans: adzuki, black, butter, great northern, kidney, lima, navy, pinto, white
  • Fava beans, fresh or canned

BROTHS, HERBS, SPICES, AND CONDIMENTS

  • Brewer’s yeast
  • Broths: beef, chicken, vegetable* Dried herbs: all types
  • Fresh herbs: all types Garlic, fresh
  • Ginger, fresh Horseradish, prepared
  • Ketchup, no sugar added, no corn syrup Noncaffeinated herbal teas or Pero Mustard: prepared, dry
  • Natural seasonings: Bragg Liquid Aminos, coconut amino acids, tamari Pickles, no sugar added
  • Salsa
  • Seasonings: black and white peppers, chili powder, cinnamon, crushed red pepper flakes, cumin, curry powder, nutmeg, onion salt, raw cacao powder, sea salt, Simply Organic seasoning
  • Sweeteners: Stevia, Xylitol (birch or hardwood only ) Tomato paste
  • Vanilla or peppermint extract Vinegar: any type

GRAINS AND STARCHES

  • Amaranth Arrowroot Barley
  • Brown rice: rice, cereal, crackers, flour, pasta, tortillas Brown rice cheese or milk
  • Buckwheat Kamut: bagels Millet
  • Nut flours Oats: steel-cut Quinoa
  • Rice milk, plain
  • Spelt: pasta, pretzels, tortillas
  • Sprouted-grain: bagels, bread, tortillas Tapioca
  • Teff Triticale
  • Wild rice

HEALTHY FATS

*None for this phase

By the way, don’t forget to choose organic foods whenever possible to fully experience the benefits of Phase 1.

 

What To Do: Fast Metabolism Diet Phase 1

Phase 1

The Phase 1 of the Fast Metabolism Diet consists of carbs and fruits. This phase lasts for 2 days (Monday & Tuesday) and is intended to help your body relax by allowing you to eat foods that are high in carbs, moderate in proteins, and low in fats.

The foods you eat and the things you do in this phase will help stop your body’s “famine alert” state, thus allowing the first step towards boosting your metabolism.

Here is a list of foods that you can eat while on Phase 1:

  • Vegetables – Broccoli, beets, bean sprouts, green leaf lettuce, onions, radish, pumpkin, peppers, tomatoes, winter squash, carrots, celery, cucumber, butternut squash, all kinds of beans, zucchini, parsnips, etc.
  • Fruits- Berries, apple, watermelon, tangerine, pineapple, pomegranate, lime, lemon, mango, orange, papaya, fig, kiwi, cherry, guava, apricot, cantaloupe, etc.
  • Starch & Grains – Brown rice, rice flour, brown rice crackers, brown rice pasta, brown rice cereal, black barley, quinoa, fusilli, sprouted grain bagels and bread, nut flours, tapioca, rice milk, tapioca flour, triticale, oats, etc.
  • Beverages- Water and herbal tea (noncaffeinated).
  • Others- Garlic, ginger, black pepper, white pepper, cinnamon, chili powder, rosemary, sage, thyme, apple cider vinegar, tomato sauce, mustard, chicken broth, vegetable broth, beef broth, pickles, tomato paste, bay leaves, cilantro, mint, chives, oregano, cumin, white vinegar, curry powder, cumin, fennel, nutmeg, basil, etc.

Here are foods that you should avoid:

  • Vegetables – Potato
  • Fruits – Ripe mango, jackfruit, and banana
  • Protein – Beef, chicken with or without skin, lamb, fish, tofu, soy, and mushrooms
  • Beverages – Aerated drinks, packaged fruit juices, packaged coconut water, and alcohol
  • Others – Tomato ketchup, ranch, tartar sauce, barbecue sauce, and sweet chili sauce.

And, since a good exercise is required when it comes to losing weight, below is a morning or evening workout that you should try while on Phase 1 of the Fast Metabolism Diet:

  • Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist circles – 1 set of 10 reps (clockwise and anticlockwise)
  • Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Waist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Jumping jacks – 2 sets of 20 reps
  • Forward lunges – 1 set of 10 reps
  • Jumping squat – 1 set of 10 reps
  • Spot jogging – 5-7 minutes
  • Mountain climbers – 2 sets of 10 reps
  • Situps – 1 set of 10 reps
  • Crunches – 2 sets of 10 reps

*For Phase 1 recipes, check out our previous posts.

 

Source: Style Craze

Fast Metabolism Diet Phase 1: Dinner, Chicken Sausage with Brown Rice Fusilli

PHASE 1: Dinner, Chicken Sausage with Brown Rice Fusilli

PHASE 1

INGREDIENTS:

  • 2 cups brown rice fusilli
  • 16 ounces chicken sausage
  • 2 cups cubed zucchini
  • 1 cup broccoli florets
  • 1/4 cup minced red onion
  • 1 tablespoon crushed garlic
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper

DIRECTIONS:

  1. Prepare the pasta according to package directions, being careful to not overcook the pasta. When the pasta is done, strain and rinse. Set aside.
  2. Cut the chicken sausage into 1-inch pieces.
  3. Preheat a large nonstick skillet. Add 1 tablespoon of water and stir in the sausage, onion, and garlic. Cook on medium heat until lightly browned.
  4. Incorporate the zucchini, broccoli, salt, and pepper, and cook until vegetables are crisp-tender, about 3–5 minutes.
  5. Add the pasta to the skillet and toss until warmed through. Serve immediately. Enjoy this with a small dinner salad.
NUTRITIONAL INFO:
  • Servings Per Recipe: 4
  • Calories: 588.7
  • Total Fat: 6.1 g
  • Cholesterol: 78.0 mg
  • Sodium: 576.0 mg
  • Total Carbs: 91.4 g
  • Dietary Fiber: 6.0 g
  • Protein: 30.4 g

Source: Haylie Pomroy: Metabolism Whisperer, Spark Recipes

 

Oil-Free Sweet Potato Fries

Healthy Oil Free Sweet Potato Fries

This healthy sweet potato recipe is perfect for those who hardly have the time to cook and are always on the go for most of the time. This Phase 1 recipe is also a good side dish and can be the next table favorite of your kids especially after their day’s life at school or at the playground.

Ingredients:

  • 3 Sweet Potatoes
  • 1 tsp black pepper
  • ½ – 1 tsp onion salt
  • ½ tbsp Simply Organic Italian seasoning

Preparation:

  1. Preheat oven to 375 degrees Fahrenheit. Peel sweet potatoes with a hand peeler and wash with water.
  2. Slice potatoes into fry shapes of about the same sizes.
  3. Sprinkle seasonings over the potato slices and put them in the oven.
  4. Bake for 30-40 minutes
  5. Serve and enjoy!!

Shaved Rutabaga and Turnip Salad

Shaved Rutabaga and Turnip Salad

Rutabagas are nutty vegetables with naturally sweet flavor that remains tasty in different kinds of ways of cooking whether be it sauteed, baked, and fried among others. On the other hand, a turnip tastes kind of bland alone but is a good addition to many popular salads known to the world. This Phase 1 recipe mixes the bitter and bright effects of Rutabaga and Turnips combined in one dish and is also a good side dish to meaty meals.

Ingredients:

1 small rutabaga (1 lb.)
2 medium turnips (about 10 oz. total)
1 Tbs. rice vinegar
1/4 tsp. Dijon mustard
Kosher salt
2 medium-sized onion chives, trimmed and thinly sliced on the diagonal (keep white and green parts separate)
1 Tbs. coarsely chopped fresh flat-leaf parsley

Instructions:

  1. Trim the root and stem ends of the rutabaga, peel the skin off, and slice it to form 1-inch-thick pieces of slabs that are cut lengthwise.
  2. Using a vegetable peeler, shave the peeled rutabaga and turnip measuring up to 2 cups each.
  3. Mix together the vinegar, mustard, and salt. Toss in the rutabaga and leave for 15 minutes. Add in turnip and the whites of the onion chives, toss, mix thoroughly and leave for about 5 minutes. Add parsley, green part of the onion chives, toss gently to mix, and serve.

 

Cinnamon Baked Pumpkin

Cinnamon Baked Pumpkin

Pumpkin is one of the most widely grown vegetables in the world and is popular among vegans and non-vegans alike for its antioxidant properties and vitamins commonly attributed to improved eyesight. This recipe combines the goodness of pumpkin with other ingredients found in Phase 1 of the Fast Metabolism Diet Program and is served for the satisfaction of the family’s meal and those who want to lose weight.

Ingredients:

  • 1/4 cup(s) Xylitol
  • 1 teaspoon cinnamon, ground
  • 1/2 teaspoon salt
  • 3 pounds pumpkin peeled, seeded, and cut into 2 1/2- to 3-inch pieces (each about 1/4 inch thick)

Instructions:

  1. Preheat oven to 325°F. Mix together xylitol, cinnamon, and salt in a small bowl and set aside. Put the pumpkin slices in a 3-quart rectangular baking dish and sprinkle it evenly with mixture. Cover the baking dish.
  2. Bake pumpkin for 40 minutes. After that, uncover it and stir carefully then cover and bake for about 15 minutes more or until pumpkin becomes tender.
  3. Serve and Enjoy!

 

Blueberry Pear Smoothie

Blue Berry Pear

This Phase 1 smoothie is packed with superfood ingredients that are both delicious and an awesome way to start the day! It would also be a delicious afternoon snack. Cheers to good health, and being the best version of you!

Ingredients:

  • 1 tablespoon Vanilla
  • 2 cups rice milk, chilled
  • 2 ripe pears, core, and skin removed
  • 1½ cups fresh or frozen blueberries
  • ice

Instructions:

  1. Pour chilled rice milk initially into a blender.
  2. Wash with water pears and remove core and skin.
  3. Add pears, blueberries, and ice cubes into the blender.
  4. Blend on high speed for 1 to 2 minutes until mixture becomes creamy and has a uniform texture.
  5. Pour into 2 large glasses. Serve and enjoy!

Baked Cinnamon Apple Chips

BAKED CINNAMON APPLE CHIPS

Apples are not only one of your most favorite fruits but also, it can be formed into chips making it a versatile food with its chewy and a little crunchy characteristic. Aside from that, it is also good for salads, soups, and other dishes which you think it might be delicious to the taste. In this recipe, it turns into a delicious Phase 1 delicacy cooked with the use of an oven.

Ingredients

  • 2-3 of your favorite apples
  • 3 tbsp. stevia
  • 2 tbsp. cinnamon

Method

  1. Preheat oven to 200 degrees Fahrenheit.
  2. Slice each apple into very thin slices to achieve crunchiness. Arrange two baking sheets with silicone baking mats or parchment paper in line. Lay the thin slices of apples in a manner that makes one single layer.
  3. Sprinkle stevia and cinnamon over the top of each apple slices. Place inside the oven and bake for about an hour. Turn apple slices over and bake for another 1 hour and 30 minutes.  Shut the oven off and let chips cool for another hour to crisp.
  4. Serve warm or store in an airtight container.

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