Recipe Wednesday!

Tarragon Grilled Tuna

Ingredients:

4 (4oz.) yellow-fin tuna steaks

2 TB olive oil

2 tsp finely chopped tarragon, or 1 tsp. dried tarragon

1/2 tsp. salt

1 tsp. Dijon mustard

1/2 tsp. freshly ground black pepper

1/4 cup fresh lemon juice

Directions:

Place tuna steaks in a large resealable plastic bag.  Add oil, tarragon, salt, mustard, pepper, and lemon juice, seal bag.  Turn bag to coat fish.  Refrigerate at least 30 minutes.

When ready to cook, preheat the grill to medium.  Remove tuna steaks from marinade and discard marinade.  Place tun on the grill.  Cook 6-7 minutes, turning once, or until tuna is firm but still pink inside, and flakes easily with a fork.

Recipe from The Complete Idiot’s Guide Glycemic Index Cookbook

Recipe Wednesday!

Summer is rolling in.  This is a crisp and cool side dish!  Did I mention it is also very quick and easy to put together?!

Curried Chickpea Salad

Ingredients
1 (15.5 oz.) can chickpeas, drained and rinsed
1 garlic clove, minced
1/2 teaspoon curry powder
1 stalk celery, chopped
1/4 cup red onion, finely chopped
2 tablespoons mayonnaise
1 tablespoon lemon juice
1/4 cup chopped fresh cilantro
Salt and pepper to taste

Directions
In  a medium size mixing bowl combine chickpeas, garlic, curry powder, celery, onion, mayonnaise, lemon juice, cilantro, salt and pepper to taste.

Recipe from:  Letsdishrecipes.com

 

Rev Up Your Metabolism

 

A few weeks back we discussed the importance of your metabolism in weight loss and weight maintenance.  We talked about factors contributing to weight gain and the slowing of your metabolism.  Our body’s ability to burn calories is imperative to a successful weight loss program.  Perhaps you have been told your metabolism is too low.  It is true that your metabolism starts to slow down as you age, but don’t use that as an excuse.  Here are some ways to help increase your metabolism.

Eat high quality protein every three hours.  This will boost your metabolism and increases the calories you burn.  Eating every three hours also keeps your blood sugar from dropping and stops the vicious cycle of sugar/insulin response.  Eating every 3 hours will feed muscles and starve fat.

Aerobic Exercise.  Any increase to daily aerobic activity will help you burn more calories and increase the efficiency of your metabolism.  Remember your basal metabolic rate is the rate at which your body burns calories without movement, so any additional movement (i.e. working out, walking, even working) requires more calories.  The most important part of this concept is finding the right balance between energy consumed (food) and energy expenditure through movement.  Typically, you want to find a 500-calorie per day deficiency to lose approximately 1 lb per week.  You can accomplish this by decreasing your daily caloric intake by 250 calories.  This can easily be done be removing empty calories such as soda, sweets, and other high calorie, low nutrient foods.  The other part of the equation is to increase your energy expenditure by 250 calories.  Examples of activities that burn 250 calories:

Jogging 30-45 minutes

Biking 25 minutes

Swimming 25 minutes

Playing with your kids (running, jumping, hopscotch, jungle gym) 45-60 minutes

Gardening or Mowing the Lawn 40 minutes.

Drink Water.  It is important to drink plenty of water for your body to rid itself of toxins.  It is also important for many of the body’s processes including your metabolism.  A study done in 2007 suggested that someone who consumed 500ml of water would burn 24% more calories up to 60 minutes after ingestion.  Also if you drink a full glass of water before a meal you will be more full and less likely to overindulge.

Watch for empty calories.   You don’t need to count calories, but instead should replace foods that are high in calories and low in nutritional value with whole fresh foods.  Sodas, sugary snacks, and white starchy grains may make you temporarily full, but those items are stripped of nutrients and will lead to even more cravings for sweets and carbohydrates.  Whole foods such as fruits, veggies, and meat will keep you fuller longer and provide you with lots of vital vitamins and minerals.

Get your zzzzzzz’s.  Getting the proper amount of sleep will help to keep your metabolism regulated.  When you continually deprive yourself of sleep, the body’s stress hormones, adrenaline and cortisol, increase.  Remember, an increase in stress hormones increases insulin levels.  Sleep is just as important as food and exercise in a weight loss program.  Most people should aim for 8 hours each night.

Muscle Up.  There’s no need to start lifting heavy weights while grunting in the mirror.  You can pump up your muscles with a variety of equipment that can be inexpensive and easy to use.  Resistance bands, free weights, and even your own body weight can be enough resistance to increase your muscle mass.  Muscle tissue is more metabolically active and requires more energy to use then does its counterpart, fat.  For those of you who don’t want bulky muscles, normal resistance exercises will not cause most people to look like Arnold.Make sure to get adequate protein intake; protein is the “building block” of muscles.  Make sure you check with the clinician to make sure you are eating the right types.

As you can see, there are plenty of ways to increase your metabolism and lose weight.  Please talk to one of our clinicians or your doctor before participating in any new exercise routine.

Recipe Wednesday!

With summer right around the corner, use this dish to spice up your night!

Chipotle Lime Salmon

1 lb salmon fillets, skinless

1-2 Tbs olive oil

2-3 limes (1 per salmon fillet), cut in half

1 tsp sea salt (optional)

1 tsp ground chipotle

Directions:

  1. Preheat oven to 350℉.
  2. Rinse salmon, pat dry, and place on a metal baking sheet.
  3. Rub each fillet with olive oil, and squeeze the juice from one-half lime onto each fillet.
  4. Sprinkle fillets with sea salt (if desired) and chipotle, then place a half lime on top of each fillet.
  5. Cook salmon for 12-15 minutes, or until it flakes easily with a fork.

Serve with a side salad.

Recipe from paleoplan.com

Recipe Wednesday!

Stir Fry Beef Salad

1-1/2 lbs beef tip steak, sliced into thin strips

2 tsp coconut oil

1 Tbsp coconut aminos (tastes like soy sauce)

1/2 sweet yellow onion, sliced

2 bell peppers, sliced

2 medium heads lettuce of choice or the equivalent amount of mixed greens

balsamic vinegar

olive oil

sea salt

freshly ground black pepper

Directions:

  1. Heat skillet over medium heat.  Add the coconut oil as soon as the pan is hot.
  2. Add sliced onions and saute until they begin to soften and turn translucent. Stir often.
  3. Turn the heat up slightly and wait about a minute for the pan to heat up.
  4. Add the beef and the coconut aminos, and continue to stir often.
  5. When beef is close to done (however you prefer it) add the bell peppers.
  6. Season with sea salt and freshly ground black pepper if needed.
  7. Serve over chopped lettuce or mixed greens and drizzle with balsamic vinegar and olive oil to taste.

Recipe from: Paleplan.com

Recipe Wednesday!

Quick Denver Omelet with Salsa

4 eggs

2 tsp. butter

2 TB. diced ham

2 TB. diced green pepper

2 TB diced tomatoes

2 TB. diced onion

1/4 cup salsa

Directions:

Whisk eggs in mixing bowl.  Heat butter in a skillet over low-medium heat.  Pour in eggs and cook until barely set.

Sprinkle ham, green pepper, tomatoes, and onion over eggs and cook about 30 seconds.  Fold omelet in half and continue to cook until browned on top and creamy inside.

Serve with salsa for topping.

Note: Toppings can be replaced with other veggies and lean meats.

 

Recipe from C.I.’s Guide to: Glycemic Index Weight Loss