Written and compiled by Lori Jo and published on the Advantage Wellness Management Inc. blog, websites, and all their social medias but the company has since closed due to new health reform laws so I am publishing the work here as an example of my published work.
Recipe and photos by Lori Jo
Boost your metabolism and be ready for summer with the following top fat burning foods and ideas on how to incorporate them into your diet. These foods help you to burn fat because they either have a very high thermo-genic effect or contain nutrients and compounds that boost your metabolism. In addition, as always, I will treat my readers to delicious and nutritious recipe at the end of this article.
1. Whole grains: When given the choice between white bread and white rice choose their whole grain partners instead, such as whole wheat bread and brown rice. Another example of a delicious whole grain is oatmeal. I love to buy whole grain breads topped with seeds or oats and make sandwiches with them. Some of my favorite sandwiches include avocado and cheese or cream cheese mixed with olives and alfalfa sprouts. These make perfect picnic foods to enjoy after a nice hike in the country.
2. Fish: Fish is light and packed with protein, which hasa high thermo genic effect causing you to burn about 30% of the calories during digestion. Fish is very versatile and can be eaten cold, hot, and alone or mixed into salads and into sandwiches. You can cure it, can it, cook it or eat it fresh or raw. You can cook fish using many methods such as steaming, boiling, and barbequing, pan frying, or simply wrapped in foil and baked in the oven. In Australia, they love to “fire up the Barbie” with recipes such as Teriyaki tuna steaks, barbecued tuna with honey glaze, and barbecued swordfish with Rosemary, barbecued coriander salmon, and barbequed salmon kebabs. I really love the Australian style recipes– they always seem to be very tasty and creative with touches of Asian spices and flavors while incorporating a lot of seafood.
3. Low-fat dairy products: These include yogurt, cheeses, and low fat milk, which are rich in calcium and vitamin D that helps to preserve and build muscle mass. Muscle is essential for maintaining a faster metabolism. I like to add yogurt to smoothies – the natural kind without added sugars is best. As for cheeses, I like to make fruit and cheese plates. Try various cheeses with grapes and oranges and a glass of red wine or chilled rosé for warm weather. Argentina has lovely wines; try a nice Malbec if you opt for the red wine. Malbec grapes are grown in the dry region of Mendoza, Argentina.
4. Green tea: What I love about green tea is that it is delicious hot or cold and can be enjoyed all year long. Not only is green tea chocked full of anti-oxidants, but the American Journal of Clinical Nutrition reported that drinking 4 cups a day can help shed more than six pounds in eight weeks! How is this possible? Green tea contains EGCG (Epigallocatechin gallate), a compound that temporarily speeds up your metabolism. In summer, try making green tea and then adding fresh mint and putting it in the fridge to chill. This makes it easily accessible and refreshing to drink all day long and you can get your four daily cups in. You can also add a little lemon if you like.
5. Lentils:In addition to fiber, lentils can provide 35% of our daily intake of iron. Did you know that 20% of us are iron-deficient? Getting 100% of all your daily nutrients is imperative for keeping your metabolism running at top speed. Lentils are another thing that can be enjoyed year round, hot or cold. Healthy foods such as vegetarian stews and salads make them the perfect main dish or side course.
6. Hot peppers:One of the best memories I have while growing up in California is being surrounded by Mexican food.I have to say hot peppers are one of my favorite foods. One thing I like about them of course is the flavor. ButI also like them because they are great for cooking: you can adjust the amount of hotness by removing all the seeds (mild form), half the seeds (hot form) or none of the seeds (hottest form).Chilies(hot peppers) come in various forms- fresh, salsas, powders – and there are various chili species, which have different flavors. One of my favorites is Chipotle, which is a chili that is prepared with a smoky flavor. They are beautiful to look at and can really add color to a dish.Hot peppers help to burn fat because they contain capsaicin. Capsaicin is the compound that gives chilies their fiery kick and is responsible for heating up your body, causing you to melt extra calories.So break out the chili flakes and hot sauce and put them on everything!
Pineapple Marinated Salmon and Salad
I think nothing is better than fish marinated in pineapple juice. I discovered this while eating in a Vietnamese restaurant. The recipe below is inspired by the salmon dish I ate there as well as the typical Australian BBQ fish dishes so popular in summer. If you do not have a BBQ try grilling the fish on a very hot grill. I love to mix fresh and crispy greens with anything savory and hot– contrast is very important when cooking and really adds to the eating experience.
Ingredients for Salmon and Marinade
- 1 tablespoon finely chopped mint
- 1 tablespoon finely chopped cilantro
- 1 tablespoon finely chopped red chili pepper (remove or do not remove seeds according to personal preference as far as hotness is concerned)
- 1 teaspoon oyster sauce
- 1 teaspoon fish sauce
- 1 teaspoon soy sauce
- 1 teaspoon grated ginger
- 1 teaspoon dried Coleman’s mustard
- 2 cloves garlic, minced
- 4 tablespoons extra virgin olive oil
- 1/4 cup (60 ml) fresh lime juice
- 1 1/2 cups pineapple juice
- Freshly ground pepper and sea salt to taste
- Four 7 oz. (200gram) fresh white or pink salmon fillets (not frozen), with skin
Ingredients for Vinaigrette and Salad
- 1tablespoons balsamic vinegar
- 1/3 cup olive oil
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- Freshly ground pepper and sea salt to taste
- 1 handful red grape tomatoes or small cherry tomatoes (cut them lengthwise if you can’t find any tiny ones)
- One large handful of torn lettuce leaves. I like butter lettuce, arugula, escarole, red lettuce and watercress but use whatever is fresh and in season and mix them up for color and flavor. Pre-made baby lettuce mixes are also nice. When they are fresh and organic, they have a much better flavor.
- Marinade: Combine ingredients in a nonmetallic bowl and season to taste
Add the salmon to the marinade, cover well with the marinade
- Cover with plastic wrap and refrigerate for 2 hours
- Meanwhile for the vinaigrette, in a large bowl mix the vinaigrette ingredients together and stir in the tomatoes. Set aside
- Place drained salmon fillets, skin-side down, on a heated barbecue or grill pan. Cook
covered for 3 minutes each side or until the skin is crisp and the salmon is cooked to the degree you desire
- In the large bowl with the vinaigrette
and tomatoes, add a little salt, pepper to taste, and add the clean and dried greens but set aside a small amount of the vinaigrette and tomatoes to drizzle on top as a final touch
- Toss the leaves until covered with the Vinaigrette
- Place a handful of the salad on a plate and place the salmon on top. Drizzle with a little of the extra vinaigrette you set aside and serve. You can serve with crusty wheat bread if you like and some nice iced greet tea infused with fresh mint leaves
- “BBQ Fish (84)” allrecipes.coml.au. http://allrecipes.com.au/recipes/tag-4956/bbq-fish-recipes.aspx
- “The Top Fat-Burning Foods” Health.com. http://www.health.com/health/gallery/0,,20553780,00.html