Salmon Burger and Salad

SALAD

–   Toss salad ingredients and serve on the side.

2 cups lettuce

/2 cup (142 g) cucumber

2 slices tomato

1 tbsp (14 ml) balsamic vinegar

1 tsp (5 ml) olive oil

BURGER

5 oz (142 g) canned boneless pink salmon

4 tbsp (56 g) green beans

1/2 tsp (2.3 g) chopped chives

 1 sweet potato boiled (small)

 1/8 tsp (0.6 g ) cayenne pepper

Add salt and pepper (sparingly to taste). In a bowl combine chopped beans, chives, salmon, mashed potato, salt, cayenne pepper and black pepper. Form mixture into a patty and grill in a nonstick pan until patties are cooked.

Metabolic Diet – Safe Fruits and Vegetables

Although all fruits and vegetables are “healthy”, the Metabolic Diet centres around eating large quantities of fat burning foods. This becomes tricky with fruits and vegetables because some have too high a sugar content to help fat burning. Only the highest fibre fruits and veg with the smallest effect on blood sugar should be eaten regularly. The following separate lists for fruits and Vegetables will list those you can eat regularly and ones to eat less sparingly. Remember also most fruits and vegs (even in the irregular eating list) can be consumed after training, when higher blood sugar levels are desired (Search: Anabolic Window). Also notice most good veg’s are green. The sugars are contained in the colours.

Fruits

Good  –   Apples, Pears, Blueberries, Raspberries, Blackberries, Cranberries, Grapefruit,

Use sparingly  –   Strawberries, Bananas, Oranges, Kiwis, Watermelon, Melon

 

Vegetables

Good  –  Broccoli, Spinach, Asparagus, Cucumber, Cabbage, Cauliflower, Lettuce, Peppers

Use Sparingly  –  Sweet Potato (good during day), Most coloured vegs.

Avoid  –  Potatoes, Turnips.

 

The good fruits and vegetables should be eaten daily. Limit fruits to start of day because they contain more carbohydrates then vegetables. Add these ingrdients to salads and meals, like smoothie or on the side of your meats and vegetables. You can add natural yoghurt to the fruits, and hommous or avocado to the vegetables to make brilliant snacks.

Breakfast Smoothies

Smoothie #1: Berry Blast!
1-2 scoops protein powder
8-10 oz unsweetened almond milk
1 cup mixed frozen berries
Stevia or xylitol to desired sweetness (if needed – natural sweeteners available in health shops)
Ice to desired thickness

Smoothie #2: Choc-PB Goodness!
1-2 scoops chocolate protein powder
2-3 tbsp natural peanut butter
1 tsp unsweetened cocoa powder
8-10 oz unsweetened almond milk
Ice to desired thickness

Smoothie #3: Banana Berry!
1-2 scoops protein powder
100gm Organic Natural Yoghurt
½ Banana
1 cup blueberries
Ice to desired thickness

Smoothie #4: AppleBerry! (protein shake seperate)
1 Red Apple
100gm Organic Natural Yoghurt
1 tbs flaxseeds
1 cup blueberries
Ice to desired thickness

 

Great additions

Whey Protein Isolate        –    Essential protein for muscle growth. Look for 100% whey protein

L-Glutamine Powder         –    Great amino acid for recovery, available in health food stores

Ground Chia For Anti-inflammatory Effects        –   Again amazing for recovery and hormone balance

Ground Flaxseeds     –    Great for fat burning and healthy immune system

Cinnamon      –     Tastes great and helps stabilise blood sugar levels

Avocoda   –    Hide a bit in there for great fat burning effects

Metabolic Diet Questionnaire (Take this 1 week into plan)

The following questionnaire is for people who have been attempting a Metabolic Style of eating for over a week.

 

1.   Are you ever hungry?

YES  –   Not good. This goes against the whole plan. Raise your protein and fibre (veg) intake until                 you feel satisfied, or else your metabolism will drop. Remember to eat before you become hungry.

No  –   Good, but make sure you never feel too full. This could mean over-eating. If you feel                                 full check your intake quantities and possibly reduce carbohydrate intake. Reduce Carbs before reducing protein or fibre (meat/fish or veg).

2.   Do you have energy?

YES   –  Good. Having energy on a constant basis means your hormones are allowing fat to be released as energy. This feeling should be consistent through the day.

No   –   You may need to raise your intake of food again, until energy feels consistent. Fat burning wont maximise till you reach this point.

2.B   If you feel weak

Weakness is a sign of low blood sugar. Eat some low GI carbohydrates as on the list. This could be zero wheat/gluten toast, oatmeal, an apple, a pear, some natural yoghurt with berries, some unsugared granola etc. These carbs will help raise  your blood sugar. Don’t eat too much or you’ll give yourself HIGH blood sugar, shutting off fat burning.

3.  Are you eating enough of the “lots of” category?

It’s easy to overlook the main objective. Try not to fall back into a normal “healthy diet”. If you have a large plate that contains your whole day eating, it should be filled 2 thirds with meat, fish, and green veg’s (and lots of it). It is this intake that make this eating plan so effective.

4.  Are you getting 8 hours sleep?

YES   –    Good, you should be feeling fresh in the morning, and are getting a good nights recovery.

NO   –    Getting anything less than 7.5 hours will have a negative hormonal effect. You are more likely to wake up with Cortisol in your system, which is bad for fat burning. Sleep helps reduce stress, and is required for adequate muscle recovery between training sessions.

5.   Do you get cravings?

      YES  –   Cravings are caused in part by negative hormonal responses, especially stress.  You may not be getting enough sleep, be eating enough, or need to evaluate some form of stress in your life.

NO  –    Good, this is a sign your brain is not telling you to eat. You are likely stress free (relatively) and eating enough.

 6.   Do you go to bed feeling hungry?

YES  –   You never want to be hungry, regardless of the time. The only nutrient you must watch before bed time is carbohydrates. Eat more protein and fibre meals whenever hungry in the late evening, especially those in the post “late night snacks”.

NO  –   Good. Just be careful you are not eating too much carbohydrates before bed.

7.   Do you wake up feeling leaner?

                   This is another sign you may not be controlling your evening meals correctly. If done correctly according to the answers above (Q. 6), you should be waking up feeling leaner, with energy, and not hungry.

8.  Are you happy with this diet?

YES  –  Good, you are likely having a positive fat burning hormonal response, which actually has a positive effect on mood and energy.

NO  –   Maybe youa re just starting this plan, and it takes a week or so to adapt. You may also not be eating enough, and your hormones are not on your side yet. Also, if you find all the meals described as unpalatable, contact me directly and we can sort something out.

 

 

Metabolic Diet – Sweet Potato Wedges

Sweet potatoes are on the “less of” food list. Eat these in moderation, only enough to balance blood sugar levels and never too late in the evening.  Eat only enough to feel you have sustained energy.

Ingredients

For the wedges
  • 2 sweet potato, cut into wedges
  • 4 tbsp olive oil
  • 1 tbsp thyme leaves
  • salt and freshly ground black pepper chervil, to garnish
Preperation Method
  1. Preheat the oven to 200C/400F/Gas 6.
  2. Toss the wedges with the oil and thyme then season well with salt and freshly ground black pepper.
  3. Roast in the oven for 15-20 minutes, until lightly browned.
  4. Serve in a warm bowl and garnish with chervil.

Jade Teta (MetabolicEffect.com) – A Word on Planning

Heres a great word from Jade Teta, one of the authors of MetabolicEffect, the nutrtion system we’re trained in. The Metabolic Diet follows this system. It is aty the cutting edge of exercise science in the USA.

“The entire weight loss industry is filled with plans. The “stay away from grains plan”, the “paleo plan”, the “fasting plan”, the “low fat plan”, the “low carb plan”, Atkin’s, Weight Watchers, Jenny Craig…….these are all plans. And this feeds right into our desire as humans for certainty (certainty is one of the most powerful psychological needs of the human brain). But, 66% of people who follow weight loss “plans” end up fatter 2 years later than before they started the plan. Surprisingly, the plan you choose has little impact on improving your chance for success. 🙁
If you want to lose fat for a period of time and then gain it back again, then follow a plan. If you want to discover how to burn fat and keep it off for good, learn the process. If a plan happened to work for someone you know it is because they followed a process of making that plan fit their life.
To become an expert in anything it takes about 10,000 hours of study, experience and effort immersed in the process. Body change is no different. As long as you continue looking for the “right plan” you are playing the weight loss game and are far less likely to succeed. Fat loss is a process not a plan. Learn it, practice it and you will realize sustained fat loss.”

Metabolic Mediteranean Beef Salad

Ingredients

5 oz (142 g) lean eye of round beef

1/2 cup sliced red pepper

3/4 cup chopped onion

1/2 cup sliced mushrooms

11/2 tsp (7.4 ml) extra-virgin olive oil

1/8 tsp (0.6 ml) Worcestershire sauce

2 tsp (9.8 ml) red table wine

1/2 tsp (2.3 g) minced garlic

Instructions

Combine oil, thinly sliced beef, peppers, mushrooms, onion,Worcestershire sauce, garlic, and red wine in a nonstick pan. Cook until beef is browned and pepper and onions are tender. Cover and simmer for 5 minutes until mixture is hot, stirring occasionally to blend flavors. Arrange garden salad mix of romaine lettuce on a large plate. Spoon beef and vegetable mixture onto top of salad. Sprinkle with salt and pepper.

 

Enjoy!

(recipe from Truestar)

 

Metabolic Diet – FAQ Sheet 1

1.  Can I drink Alcohol?

Essentially alcohol is a step backwards, but we do have to live our lives and I wouldn’t expect anyone to alienate themselves from their social lives. Try to minimise alcohol intake, and stay hydrated as much as possible. Dehydration will add to the negative effects of the alcohol itself, so drink a glass of water after every drink. As you get leaner alcohol will affect you more anyway, so you’ll need a lot less to “enjoy yourself”. Avoid sugary drinks like standard beers, and opt more for a few glasses of wine, light beers or spirits with diet drinks. Avoid cocktails at all costs!!!

2.  Should I avoid eating at night?

The Metabolic Diet is all about keeping your digestion system humming, so avoiding meals at any time is not recommended. With regards to eating late the only rule would be to avoid carbohydrates. Eat your meat, fish and veg every 3 hours regardless of the time. Apart from processes that happen during actual sleep, and the reduced need for carbohydrates, your body doesn’t really care if its night or day. The negative hormonal effects from being hungry still take place in the late evening. So if you had your last meal at 8pm, but don’t sleep till 12pm, have a little bit of what you had at 8pm at 11pm as well. You’ll wake up feeling a lot leaner and a lot less hungry.

3.  Are diet drinks ok?

Short answer no.  When your system picks up the sweat taste of these drinks, it prepares its metabolism to deal with the sugar that simply isn’t there. After a while your body starts to become confused and it looks for sugars in other foods or drinks you consume, so you are still likely to gain weight. In this way it seems to reduce your metabolism. Treat it like alcohol, minimise it as much as possible.

4.  Can I use Salt?

I would not advocate the over-use of salts. Salt is necessary for our survival, but it’s already added to so much of our foods. Salt can cause water retention and bloating, so try and avoid adding so much that you get a salty taste. It is ok to use a pinch of salt for seasoning, but use in moderation.

Metabolic Diet – 5 Golden Rules Not To Break!

I have gotten some feedback from people regarding the newest nutrition plan. Alot of people seem to have the right idea but just stray from the man objectives slightly. These are the 5 golden rules to remember regarding this plan.

1.    Never are you to be hungry.  Eat your meals before you have a chance to become hungry.

2.    Always keep “lots of” foods as the bulk of your intake. Add other things for energy boosts and for flavor.

3.    Always be sure to get enough sleep and try to minimise stress in your life (or more-so their effect on you).

4.    Stay away from sugar, sugary foods, salt, foods with salt added, wheat and gluten. They all screw up your hormones to store fat

5.    Do not skip meals, take something in every 3 hours, even if late at night. (but no carbs here).

 

Stick to the Golden Rules and you’ll be set. Mail me with any questions you may have.

Metabolic Diet – Cheat Day

As part of this metabolic style of eating, you can take one day a week where you eat what you want. The metabolic strength the diet gives you means you are less likely to put on fat when you stray from the plan.

I recommend that you leave this day rolling until you actually need it. An inpromptu work gig on a Thursday or a christening on a Saturday are both events you want to be able to enjoy. Its lost on you though if you set your cheat day for Sunday, as the day may come and you might not even feel like eating diifferently. Save it for the times when you know sticking to a meal plan will be difficult.

Enjoy yourself, but dont go overboard. This is not an excuse to over indulge, just enjoy life and the foods you like. Go to a cafe, order what you want and get a dessert, dont go home with a chipper, a can of coke and a snickers. This would be a set back, not a perk.

So be responsible, but enjoy your life.