Ever wonder exactly what a "metabolism" is? Every talks about it like they understand--"Oh, I just have a fast metabolism" or "Oh, since I went through puberty my metabolism has slowed down"--but does anyone actually know what they're talking about?
Metabolism is the rate at which your body burns calories. Calories are energy, so metabolism is really how much energy your body uses.
Resting Metabolism is measured by the number of calories your body needs to burn in order to keep your body functioning.
Energy Metabolism is the process undergone by your body as it breaks down calories and converts them into energy used to power your body.
Every metabolism uses the same process, but the speed, or rate, at which they work are unique to each person.
Basal Metabolic Rate (often referred to as BMR) is the rate at which your body burns calories while at rest. you can estimate your BMR by multiplying your weight by 10; for example, someone who weights 150 lbs would have an approximate BMR of 1,500, meaning they can consume 1,500 calories without gaining weight. Of course, this leaves out the age, sex, muscle mass, general health, and amount of exercise that is unique to each person, and should only be used as a rough guide.
So, when someone says they have "fast metabolism" (assuming they're correct), that means that their body burns calories very efficiently.
One way to improve your metabolism is to gain muscle mass--muscle burns calories more efficiently than fat, so the more muscle a person has, the more efficient their metabolism!
Tuesday, April 20, 2010
Saturday, April 10, 2010
Eating Out: Key Words
Going out to eat doesn't have to ruin your diet, and it doesn't take a lot of work! To make it easy for you, here are some key words to look for when you're ordering:
GOOD:
Baked, Boiled, Broiled, Grilled, Poached, Seared, Steamed, Skinless, Roasted, White Meat
BAD:
Alfredo, Au Gratin, Batter-dipped, Battered, Breaded, Butter, Cream, Cream Sauce, Fried, Gravy, Smothered.
In fact, beware of anything that comes with a sauce--if you must have it, order the sauce on the side and make sure to ask what's in it!
Also, remember to avoid protein with high fat content, such as beef, lamb, and pork. Stick to chicken, turkey, seafood, and non-fatty fish (see our program guide for an extensive list!). If you are going to eat fatty meat despite what I say, then at least choose leaner cuts of meat such as loin or flank.
Although it may seem surprising, be especially wary of the vegetables you order. Obviously you'll be avoiding potatoes, rice, risotto, couscous, polenta, etc, but also watch out for what restaurants add to healthier vegetables.
When you order, watch out for the salad dressings that restaurants provide--even the "lite" ones are probably not what you're looking for, and while a vinaigrette may seem better than other dressings since it isn't creamy, it's packed with oil. My advice is to bring your own dressing (I love Walden Farms to-go packets) or to stick with vinegar.
Also, make sure you ask for your veggies to be steamed or grilled with no added butter or fat.
It is completely alright to specify what you want--don't be shy asking for something! For more on making special requests, see Special Request: Eating Out Without Breaking Your Diet.
GOOD:
Baked, Boiled, Broiled, Grilled, Poached, Seared, Steamed, Skinless, Roasted, White Meat
BAD:
Alfredo, Au Gratin, Batter-dipped, Battered, Breaded, Butter, Cream, Cream Sauce, Fried, Gravy, Smothered.
In fact, beware of anything that comes with a sauce--if you must have it, order the sauce on the side and make sure to ask what's in it!
Also, remember to avoid protein with high fat content, such as beef, lamb, and pork. Stick to chicken, turkey, seafood, and non-fatty fish (see our program guide for an extensive list!). If you are going to eat fatty meat despite what I say, then at least choose leaner cuts of meat such as loin or flank.
Although it may seem surprising, be especially wary of the vegetables you order. Obviously you'll be avoiding potatoes, rice, risotto, couscous, polenta, etc, but also watch out for what restaurants add to healthier vegetables.
When you order, watch out for the salad dressings that restaurants provide--even the "lite" ones are probably not what you're looking for, and while a vinaigrette may seem better than other dressings since it isn't creamy, it's packed with oil. My advice is to bring your own dressing (I love Walden Farms to-go packets) or to stick with vinegar.
Also, make sure you ask for your veggies to be steamed or grilled with no added butter or fat.
It is completely alright to specify what you want--don't be shy asking for something! For more on making special requests, see Special Request: Eating Out Without Breaking Your Diet.
Monday, April 5, 2010
Vegetable of the Month: Eggplant!
The eggplant is a delicious, but underused, vegetable. It can be used in a variety of recipes, both as a side dish or as the main course. Recently, I've started to experiment cooking with eggplant, and at the end of this post I'll link to some great recipes that I've tried and ones I can't wait to try, but first, here's a little Eggplant 101.
The eggplant, also commonly know as aubergine (less commonly used called brinjal, the name used in the eggplant's native India as well as South Africa and Malaysia and bengun and begun in Pakistan and Bangladesh, respectively) though considered a vegetable, is actually classified as part of the berry family! It is closely related to tomatoes, potatoes, and bell peppers. Unlike it's relations, eggplant does not taste good raw and should be cooked in order to enjoy its distinctive flavor.
Eggplant contains small, edible seeds, but the seeds are bitter because they contain trace amounts of nicotine. Don't worry, it's not enough to do any damage. Fun fact: You would have to eat 20 pounds of eggplant to consume the same amount of nicotine as there is in a single cigarette.
There is a strange belief that eggplants are gendered and that male eggplants taste better. While this is not true--fruits (which an eggplant technically is!) are not gendered--we do have some tips to pick the tastiest eggplant!
As eggplants mature, they become seedier. Since the seeds are bitter, you'll have more luck with a less mature eggplant. Pick one that is still a glossy purple as these are likely "younger;" once the exterior is a dull purple they are more likely to be bitter. Choose an eggplant that is small but heavy for it's size, firm and smooth skinned. If it gives slightly but bounces back when you gently push your thumb into it, it's ripe. Avoid eggplants with no give or with soft, brown spots.
Store your eggplant in a cool, dry place and use it within a few days. The skin of an eggplant is edible unless it is very mature, but the flesh discolors soon after exposure to the air so don't cut into it until you're ready to use it!
Eggplants are available all year, but their peak season is August-October. China produces 56% of the world's eggplant, followed by India, Egypt, and Turkey. In the US, New Jersey is the largest producing state.
For measurements: 1 medium eggplant = 1 lb eggplant = 3-4 cups of chopped eggplant.
Here are some great recipes to try! Remember, ditch the salt, butter, and oil. Use non-fat cooking spray and salt-substitutes instead! If you have any questions about how to modify one of these recipes, just ask!
Moussaka: Ditch the cream sauce on this one! You can use tomato sauce instead and, if you want, melt some fat-free cheese on top! Substitute ground turkey for ground beef, and use two egg whites instead of a whole egg. Don't forget: non-fat cooking spray instead of butter and oil, always!
Stuffed Eggplant: Skip the salt, butter, and bread crumbs in this one. I like to add ground turkey meat to my stuffed eggplant, and to top with fat-free cheese!
Curried Grilled Eggplant: Use non-fat cooking spray istead of oil, and, if you find you need the salt, try a salt substitute instead.
Roasted Eggplant and Tomatoes: I think you know what I'm going to say about this, right? Sub the oil and salt, drop the bread crumbs!
Grilled Eggplant with Garlic Sauce and Mint: Sub the oil & salt, and use low-sodium soy sauce.
Rosemary Grilled Tuna Steaks with Eggplant and Zucchinni: Salt-substitute and non-fat cooking spray! And ignore the recipe for bread at the bottom; the tuna and eggplant look delicious enough on their own!
The eggplant, also commonly know as aubergine (less commonly used called brinjal, the name used in the eggplant's native India as well as South Africa and Malaysia and bengun and begun in Pakistan and Bangladesh, respectively) though considered a vegetable, is actually classified as part of the berry family! It is closely related to tomatoes, potatoes, and bell peppers. Unlike it's relations, eggplant does not taste good raw and should be cooked in order to enjoy its distinctive flavor.
Eggplant contains small, edible seeds, but the seeds are bitter because they contain trace amounts of nicotine. Don't worry, it's not enough to do any damage. Fun fact: You would have to eat 20 pounds of eggplant to consume the same amount of nicotine as there is in a single cigarette.
There is a strange belief that eggplants are gendered and that male eggplants taste better. While this is not true--fruits (which an eggplant technically is!) are not gendered--we do have some tips to pick the tastiest eggplant!
As eggplants mature, they become seedier. Since the seeds are bitter, you'll have more luck with a less mature eggplant. Pick one that is still a glossy purple as these are likely "younger;" once the exterior is a dull purple they are more likely to be bitter. Choose an eggplant that is small but heavy for it's size, firm and smooth skinned. If it gives slightly but bounces back when you gently push your thumb into it, it's ripe. Avoid eggplants with no give or with soft, brown spots.
Store your eggplant in a cool, dry place and use it within a few days. The skin of an eggplant is edible unless it is very mature, but the flesh discolors soon after exposure to the air so don't cut into it until you're ready to use it!
Eggplants are available all year, but their peak season is August-October. China produces 56% of the world's eggplant, followed by India, Egypt, and Turkey. In the US, New Jersey is the largest producing state.
For measurements: 1 medium eggplant = 1 lb eggplant = 3-4 cups of chopped eggplant.
Here are some great recipes to try! Remember, ditch the salt, butter, and oil. Use non-fat cooking spray and salt-substitutes instead! If you have any questions about how to modify one of these recipes, just ask!
Moussaka: Ditch the cream sauce on this one! You can use tomato sauce instead and, if you want, melt some fat-free cheese on top! Substitute ground turkey for ground beef, and use two egg whites instead of a whole egg. Don't forget: non-fat cooking spray instead of butter and oil, always!
Stuffed Eggplant: Skip the salt, butter, and bread crumbs in this one. I like to add ground turkey meat to my stuffed eggplant, and to top with fat-free cheese!
Curried Grilled Eggplant: Use non-fat cooking spray istead of oil, and, if you find you need the salt, try a salt substitute instead.
Roasted Eggplant and Tomatoes: I think you know what I'm going to say about this, right? Sub the oil and salt, drop the bread crumbs!
Grilled Eggplant with Garlic Sauce and Mint: Sub the oil & salt, and use low-sodium soy sauce.
Rosemary Grilled Tuna Steaks with Eggplant and Zucchinni: Salt-substitute and non-fat cooking spray! And ignore the recipe for bread at the bottom; the tuna and eggplant look delicious enough on their own!
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