Metabolism Boosting Meals

METABOLISM-

Thai Noodle Bowl

BOOSTING MEALS Frozen vegetables are packed with just as many nutrients as fresh produce (and often times a lot more since they were frozen shortly after being harvested). Plus, they save you from having to peel and chop.

TOTAL TIME: 30 minutes

Fluids are essential for boosting your metabolism, because water is a catalyst for all major metabolic processes in the body. But all your fluids don’t have to come in a glass or bottle. In fact, your body can process fluids ingested as foods, such as the water content in vegetables and soup, even more efficiently than drinking water, because those foods also contain important electrolytes.

TOTAL TIME: 25 minutes

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INGREDIENTS 1 Tbsp. extra-virgin olive oil

1

2 cups low-sodium chicken broth 1 cup large shell pasta (2 oz.)

1 cup frozen peas and carrots mix, thawed 2 cups fresh spinach leaves Juice of 1 lemon

DIRECTIONS 1 Heat oil in a medium saucepan

or small pot over medium heat.

When oil is hot, sauté garlic and onion until soft, about 1 minute.

Season sliced chicken with Italian seasoning, salt, and pepper. Add chicken strips to pot; sauté until lightly browned, 1–2 minutes. Stir in broth; bring to a simmer.

NUTRITIONAL INFORMATION Calories: 587 Protein: 51 g Carbohydrates: 55 g Dietary fiber: 7 g Sugars: 9 g Fat: 19 g Saturated fat: 3 g Cholesterol: 81 mg Sodium: 388 mg Vitamin A: 192% DV Vitamin C: 94% DV Calcium: 15% DV Iron: 32% DV

2 Stir pasta into soup along with

From the mix of vegetables in this soup, you’re getting a super dose of vitamins A, C, and K, niacin, folate, choline, calcium, magnesium, phosphorus, potassium, sodium, and selenium. From the vegetables and broth combined you get 25.5 ounces (more than 3 cups) of metabolismboosting water.

(Daily Value based on a diet of 2,000 calories per day.)

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peas and carrots mix. Return to a simmer. When pasta is tender (according to package directions), remove pot from heat and stir in spinach and lemon juice. Transfer to a large bowl. Serve while hot.

COOK’S TIPS

Buy a single boneyou don’t have 2 less chicken breast 1anyIfItalian seasoning, from the meat coundried herb will work — or you can omit it altogether.

ter and save time at home by asking them to slice it into strips or pieces for you.

The lemon juice 3 really brightens the flavor of this soup — squeeze the juice from one lemon or use 1–2 tablespoons of bottled lemon juice.

⁄4 cup creamy peanut butter

1

⁄4 cup water

Few drops hot sauce 1 Tbsp. extra-virgin olive oil 1 cup snow peas 1 cup carrot strips 5–6 oz. beef round sirloin tip steak or other lean beef steak, cut into thin strips

⁄2 cup diced onion (1⁄2 onion)

⁄8 tsp. each salt and black pepper

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2 Tbsp. low-sodium soy sauce

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1 tsp. Italian seasoning

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2 Tbsp. lime juice (1 lime)

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5–6 oz. boneless skinless chicken breast, sliced

Your body’s metabolism will rev up as it processes a wide variety of amino acids and healthy fats from the peanut butter and beef. The mix contains all essential amino acids — plus some!

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2 oz. uncooked soba or ramen noodles

1 Tbsp. minced garlic 1

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INGREDIENTS

1

⁄8 tsp. black pepper

2 green onions, sliced

DIRECTIONS 1 Place soba noodles in a small saucepan; add enough water to cover. Heat noodles and water over medium-high heat until water simmers and noodles break apart, about 3 minutes. Drain noodles and place in a medium bowl.

2 Return empty saucepan to stovetop PHOTO ERIC JACOBSON CREDIT (PEANUT BUTTER); ©SHUTTERSTOCK (WHISK); ©iSTOCKPHOTO (CARROT)

RECIPES DEVELOPED BY JESSIE SHAFER FOOD PHOTOS BY MAYA VISNYEI

Spring Chicken Pasta Soup

PHOTO CREDIT MARIANNE WREN (FOOD STYLING FOR RECIPES); ROBERT REIFF (MAN); ©SHUTTERSTOCK (HAT); ©iSTOCKPHOTO (LEMON)

A smoothly operating metabolism delivers amazing benefits for the fit, active guy who loves his iron: It allows you to gain muscle consistently, recover more fully after workouts and prevents your gut and glutes from turning you into a candidate for reality-TV stardom on “The Biggest Loser.” Here are five easy-to-make metabolism churning meals you can knock out pronto that deliver lasting results.

This recipe is the epitome of a wellrounded meal — in one bowl! The ratio of carbohydrates to protein to healthful fat is designed to boost metabolism while giving you enough energy to power through the heavy sets. The fact that it tastes great and is super easy to make is an added bonus.

over low heat. Add peanut butter, 1⁄4 cup water, lime juice, and soy sauce, stirring occasionally, until mixture is blended and thickens slightly, about 5 minutes.

Season peanut sauce with hot sauce to taste.

3 Meanwhile, heat oil in a skillet over medium heat. When oil is hot, sauté snow peas and carrot strips until tender but still crisp, about 1 minute. Add peas and carrots to bowl with noodles; set aside.

4 Season beef strips with black pepper.

Cook beef strips in same skillet until desired doneness, about 90 seconds for medium. Add beef strips to bowl with noodles and vegetables. Pour peanut sauce over top; toss to coat. If sauce is too thick, stir in 1–2 tablespoons of water. Top with green onions. Enjoy while hot.

COOK’S TIPS Place beef in freezer 1before about 30 minutes preparing recipe — this makes it easier to slice the beef into thin strips.

2

Foods that are a combination of protein and fat, such as peanut butter, help you feel fuller longer. Just 1/4 cup of peanut butter contributes 14 grams of protein, plus essential mono- and polyunsaturated fat to feed your muscle reserves.

Run a vegetable peeler the length of a long carrot to get thin strips.

This meal includes enough calories and complex carbohydrates (from nonstarchy vegetables and grains) so you’ll have enough energy for training while boosting metabolism at the same time.

Buy just the You can use the 3 amount of snow 4 noodles from peas and carrots a standard ramen that you require for this recipe from the grocery store’s salad bar, not from the bulk bins.

noodle pack and just discard the seasoning packet, or buy a pack of the noodles sold separately.

NUTRITIONAL INFORMATION Calories: 753 Protein: 55 g Carbohydrates: 67 g Dietary fiber: 5 g Sugars: 6 g Fat: 39 g Saturated fat: 9 g Cholesterol: 94 mg Sodium: 1,293 mg Vitamin A: 81% DV Vitamin C: 44% DV Calcium: 9% DV Iron: 33% DV (Daily Value based on a diet of 2,000 calories per day.)

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Turkey Salad With Almonds & Blueberries This main dish salad is sweet, crunchy, and smoky — a perfect mix of flavors to treat your male taste buds and nutrients to feed your hard-training body. Packed with antioxidants, this dish will get your metabolism running for hours while providing anti-inflammatory benefits that should help post-workout.

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TOTAL TIME: 15 minutes

The colorful greens and blues in this salad from the lettuce and blueberries signal the presence of many phytonutrients. In fact, these combined ingredients contribute more than a dozen unique phytonutrients that provide antioxidant and anti-inflammatory benefits.

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INGREDIENTS

1 can sliced peaches in 100% fruit juice (15 oz.)

3

Though some foods contain more antioxidants than blueberries, blueberries are among the top foods with available antioxidants ready for absorption and uptake in the body.

⁄4 cup fresh blueberries, divided

1–2 Tbsp. extra-virgin olive oil 2 Tbsp. red wine vinegar or lemon juice 1

⁄8 tsp. each salt and black pepper

2–3 cups fresh spring mix greens 3 oz. chopped deli-sliced smoked turkey 1

⁄4 cup sliced red onion

2–3 Tbsp. raw almonds, coarsely chopped

DIRECTIONS 1 Remove 1⁄4 cup sliced peaches

from the can (about 5) and reserve 1 ⁄4 cup of the peach juice. Drain and set aside remaining peach slices. Place the 1⁄4 cup peach slices and 1⁄4 cup reserved peach juice in a blender or mini food processor. Add 1 ⁄4 cup of the blueberries, the oil, vinegar, salt, and pepper; process until blended. This is your dressing.

Just 3 ounces of lean turkey provides 15 grams of quality protein and a good amount of phosphorus, which is essential for the growth and repair of skin and muscle cells.

2 In a large bowl toss together salad greens, turkey, onion, remaining sliced peaches, and the remaining 1⁄2 cup blueberries. Pour dressing over top; toss to coat. Transfer to a bowl, sprinkle with almonds and dig in immediately.

of peaches packed in light or heavy syrup, which contain added sweeteners.

1

4

of the juices from thawing to make the dressing instead of the reserved juice from the can.

if available) at the deli counter, sliced to your desired thickness. Cube or cut the slices into strips for an easy dump-and-toss meal.

5 WAYS TO CRASHPROOF YOUR METABOLISM

A slow metabolism makes it difficult to lose weight and get enough energy to power through your day, not to mention tough and lengthy sets at the gym. To get your metabolism working at top speed increase your intake of water, fresh produce, lean protein, and healthy fats and avoid the following list of foods and actions.

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1

ADDED SUGARS

— from desserts, candy, and sugary drinks — slow your metabolism by adding unwanted, zero-nutrition calories and causing a rapid rise in hormones to control the influx of simple, unbeneficial carbohydrates.

2

(Daily Value based on a diet of 2,000 calories per day.)

REFINED GRAINS, such as those from white bread, white flours, and white pasta, act similarly to added sugars in your diet and contribute simple, unbeneficial carbohydrates. Whenever possible, opt instead for whole grain versions, which contain fiber that slows the digestion of foods and helps rid the body of excess cholesterol and fat.

ROBET REIFF (TURKEY)

Be sure to use 1100% peaches packed in juice instead

You could also Ask for 3 ounces of 2 use frozen sliced 3 lean smoked turpeaches and a ⁄ cup key (low-sodium

Calories: 437 Protein: 19 g Carbohydrates: 57 g Dietary fiber: 9 g Sugars: 40 g Fat: 18 g Saturated fat: 2 g Cholesterol: 26 mg Sodium: 1,053 mg Vitamin A: 127% DV Vitamin C: 70% DV Calcium: 9% DV Iron: 16% DV

PAULBUCETA.COM (LETTUCE); PHOTO CREDIT

COOK’S TIPS

NUTRITIONAL INFORMATION

Hot and spicy ingredients, such as jalapeño and chili powder, contain capsaicin, which boosts the enzymes that increase your body’s metabolism.

Easy Shrimp Tacos The spicy kick from the jalapeño and chili powder (both contain capsaicin) in this recipe boosts your metabolism-inducing enzymes and also revs up the detoxification of carcinogens and mutagens in the body.

TOTAL TIME: 20 minutes

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INGREDIENTS 1

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⁄3 cup lime juice (2 limes)

2 Tbsp. extra-virgin olive oil 1

⁄8 tsp. each salt and black pepper

2 cups shredded savoy cabbage 1

⁄4 cup fresh cilantro leaves

1 jalapeño, sliced into rounds 8 oz. medium shrimp (15–18 shrimp), peeled and deveined Pinch of chili powder 4 white or yellow corn tortillas (6-inch)

DIRECTIONS 1 Whisk together lime juice, 1 tablespoon oil, salt, and pepper. Place cabbage, cilantro, and jalapeño in a shallow bowl. Pour lime mixture over top; toss with a fork to coat; set this slaw mix aside.

2 Pat shrimp dry with a paper

towel. Sprinkle lightly with chili powder and salt. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Cook shrimp until opaque, about 2 minutes.

Soften tortillas by heating them for a few seconds over an open flame on a gas burner or by wrapping in a paper towel and heating in microwave for 15–30 seconds.

Shrimp are one of the few good food sources of vitamin D, which helps optimize calcium and phosphorus metabolism in the body, and regulates insulin levels to maintain steady blood sugar.

3 Drain excess lime juice from slaw mixture, and then place mixture into tortilla. Top mixture with 4–5 shrimp. Enjoy right away.

NUTRITIONAL INFORMATION

3

Shrimp cook quickly, Control the heat and You can use the 2 so test them for 3 zip in this dish by 4 noodles from a doneness after just 1–2 seasoning shrimp with standard ramen noodle

Buy shrimp 1already that are peeled

and deveined so that you don’t have to spend time on this step.

FOODS HIGH IN SATURATED AND TRANS FAT — think junk

food like chips, fries, cookies, and buttery popcorn — can slow metabolism by causing your body to work harder to break down (and ultimately store) these fats as harmful substances that can contribute to unwanted weight gain — think bigger gut, bigger butt — and heart disease.

4

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minutes of cooking by looking for an opaque (white, not clear) color; they should feel firm to the touch.

DRINK THE RIGHT AMOUNT OF CAFFEINE.

It’ll stimulate your central nervous system and increase your metabolism by 5–10%. The amount of caffeine in 8–12 ounces of coffee or tea consumed in the morning is enough to fuel you for one day without affecting your important sleep hours.

your desired amount of chili powder and choosing to keep or remove the jalapeño seeds (retaining the seeds will increase the heat factor).

pack and just discard the seasoning packet, or buy a pack of the noodles sold separately.

5

Get in extra reps by 5 squeezing every last bit of juice from the fresh limes.

NOT EATING OFTEN ENOUGH can slow metabolism because your body tends to hold on to excess fat (from any food source) in order to fill your energy reserves. Treat your body well by eating healthful foods every few hours (and no less than three times a day) and you’ll simultaneously increase the breakdown rate of nutrients, boosting both your energy and your metabolism.

©iSTOCKPHOTO (LIME)

(Daily Value based on a diet of 2,000 calories per day.)

COOK’S TIPS

PHOTO CREDIT GREGORY JAMES (SHRIMP );

Calories: 469 Protein: 23 g Carbohydrates: 58 g Dietary fiber: 10 g Sugars: 7 g Fat: 18 g Saturated fat: 3 g Cholesterol: 114 mg Sodium: 282 mg Vitamin A: 15% DV Vitamin C: 131% DV Calcium: 19% DV Iron: 22% DV

This recipe registers at a healthy score of 32 for Glycemic Load (Glycemic Index based on portion consumed) — so, no sugar spikes, just sustained energy.

Citrus Sesame Stir-Fry In addition to being quick and easy to make, a blessing for most guys, this stirfry is free from the metabolism-slowing sugars and high-fat sauces that are typical of most Asian dishes available in restaurants. Plus, it contains three times your daily requirement of immune-building, antioxidant vitamin C. E PREP T

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TOTAL TIME: 25 minutes

INGREDIENTS

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2 oranges (1 juiced, 1 cut into segments) 1 Tbsp. low-sodium soy sauce 1 Tbsp. rice vinegar or white vinegar 1–2 tsp. sesame seed oil 1 Tbsp. cornstarch 1 microwaveable pouch of brown rice (8.8 oz.)

2 Tbsp. extra-virgin olive oil 2 cups small broccoli florets (1 small head) 1 Tbsp. minced garlic 1 red bell pepper, cut into strips 8 oz. beef round sirloin tip steak or other lean beef steak, cut into thin strips Pinch of salt and red pepper flakes

DIRECTIONS 1 In a glass measuring cup whisk to-

gether orange juice, soy sauce, vinegar, sesame oil, and cornstarch; set aside.

Heat brown rice in microwave according to package directions. skillet over medium-high heat. Once oil is hot, add broccoli; cook, stirring constantly (stir-fry), for 2 minutes. Add garlic and red pepper flakes; stir-fry 1 minute more. Remove vegetables to a plate.

1 cup of brown rice contains 4 grams of fiber, and it’s a good source of manganese.

Fiber boosts metabolism by slowing digestion and helping rid your body of excess cholesterol, while manganese is important for strong bones and to help your body absorb and use other key nutrients that aid with carbohydrate metabolism.

3 Add remaining 1 tablespoon oil to skil-

let. Stir-fry beef strips 1 minute, sprinkling with salt and red pepper flakes while cooking. Return vegetables to skillet.

Stir in orange juice mixture and heat until liquid thickens to a sauce, about 20 seconds. Remove from heat and stir in orange segments. Serve with cooked brown rice. Makes 2 servings (about 1 cup brown rice and 2 cups stir-fry per serving).

COOK’S TIPS

Since stir-fry is 1process, a quick-cooking it’s best to

prep and separate all the ingredients ahead of time, which is a French practice called mise en place (translation: everything in its place).

2

Place beef in freezer about 30 minutes before preparing recipe — this makes it easier to slice the beef into thin strips.

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This dish provides three times your daily need of immune-building and antioxidant vitamin C, and it fulfills nearly three-quarters of your requirement of vitamin A.

NUTRITIONAL INFORMATION Calories: 600 Protein: 39 g Carbohydrates: 67 g Dietary fiber: 6 g Sugars: 9 g Fat: 19 g Saturated fat: 4 g Cholesterol: 76 mg Sodium: 386 mg Vitamin A: 83% DV Vitamin C: 306% DV Calcium: 9% DV Iron: 27% DV (Daily Value based on a diet of 2,000 calories per day.)

PHOTO CREDITPAULBUCETA.COM (ORANGE); ©SHUTTERSTOCK (STEAK)

2 Heat 1 tablespoon olive oil in a large