The Everything Metabolism Diet Cookbook: Includes Vegetable-Packed Scrambled Eggs, Spicy Lentil Wraps, Lemon Spinach Artichoke Dip, Stuffed Filet Mignon, Ginger Mango Sorbet, and Hundreds More!
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About this ebook
With The Everything Metabolism Diet Cookbook, you'll discover how you can get your metabolism to work faster and burn even more fat! This easy-to-follow diet emphasizes reduced carbohydrate intake to help you lose weight and keeps your body's metabolism constantly guessing as you change the amount of carbs, protein, and fats you consume. You'll learn the science behind metabolism and includes tips on ways to keep your metabolism going strong, no matter what your body size, composition, age, or lifestyle.
With hundreds of healthy and satisfying recipes including:
- Sweet Potato Hash with Fried Eggs and Avocado
- Buffalo Hummus
- Cilantro Lime Chickpea Salad
- Baked Onion Rings
- Lemon Shrimp with Brown Rice Linguini
- Slow Cooker Chicken Chili
- Mini Crab Cakes with Spicy Aioli
- Thai Chicken Tacos
- Coffee Brownies
- Coconut Macaroons
Lindsay Boyers
Lindsay Boyers is a holistic nutritionist specializing in the keto diet, gut health, mood disorders, and functional nutrition. Lindsay earned a degree in food and nutrition from Framingham State University, and she holds a certificate in holistic nutrition consulting from the American College of Healthcare Sciences. She has written twelve books and has had more than 2,000 articles published across various websites, including MindBodyGreen, Healthline, Livestrong, The Spruce, and VeryWell. Lindsay truly believes that you can transform your life through food, a proper mindset, and shared experiences and that’s what she aims to convey to her readers.
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The Everything Metabolism Diet Cookbook - Lindsay Boyers
Letter to the Reader
Dear Reader,
Have you ever found yourself blaming your metabolism (I just can’t lose weight no matter what I do. My metabolism is too slow
) or crediting someone else’s metabolism (She’s lucky she has a fast metabolism. She can eat whatever she wants and not gain weight
) for the difference in ability or inability to lose weight? If so, you’re not alone. In fact, I was right there with you for a long time.
I had lumped myself into the category of people with a slow metabolism. I figured if I wanted to lose weight and keep it off, I would have to work much harder than most. Eventually, however, I realized that this wasn’t the case. I didn’t have to work harder. I just had to work smarter.
Your metabolism is not fixed; it’s dynamic, which means it’s constantly changing. This is an enormous benefit when it comes to weight loss—and health in general—because it means that the daily choices you make have a tremendous impact on how your metabolism is functioning.
Your body composition (how much fat versus muscle you have), your hormones, and your stress and activity levels all largely affect your metabolism—which puts the power in your hands. You have the ability to change your body composition, balance your hormones, reduce your stress, and increase your activity levels, all by making different daily choices.
Turning your metabolism into an efficient calorie-burning machine is not something that happens overnight, but the journey is well worth it. I hope you’ll join me.
I wish you all the best in health and in life.
Lindsay Boyers, CHNC
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The Everything® Metabolism Diet Cookbook
Lindsay Boyers, CHNC
Adams Media logoAvon, Massachusetts
To Tiffany
I could never put into words how much you mean to me and how lucky I am to have you as a big sister. I love you, B.
Copyright © 2016 Simon and Schuster
All rights reserved.
This book, or parts thereof, may not be reproduced in any form without permission from the publisher; exceptions are made for brief excerpts used in published reviews.
An Everything® Series Book.
Everything® and everything.com® are registered trademarks of F+W Media, Inc.
Published by
Adams Media, an imprint of Simon & Schuster, Inc.
57 Littlefield Street, Avon, MA 02322. U.S.A.
www.adamsmedia.com
ISBN 10: 1-4405-9228-4
ISBN 13: 978-1-4405-9228-7
eISBN 10: 1-4405-9229-2
eISBN 13: 978-1-4405-9229-4
The information in this book should not be used for diagnosing or treating any health problem. Not all diet and exercise plans suit everyone. You should always consult a trained medical professional before starting a diet, taking any form of medication, or embarking on any fitness or weight-training program. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.
Always follow safety and commonsense cooking protocol while using kitchen utensils, operating ovens and stoves, and handling uncooked food. If children are assisting in the preparation of any recipe, they should always be supervised by an adult.
Cover image © StockFood/Keller & Keller Photography; StockFood/Comet, Renée; StockFood/Meridith, Marla; StockFood/Ranek, Lars.
Contents
Letter to the Reader
Welcome to the Everything Series!
Title Page
Dedication
Copyright Page
Acknowledgments
Introduction
Chapter 1: Understanding Metabolism
What Is Metabolism?
The Major Hormones
How Did You Get Here?
Metabolism Diet Breakdown
Other Major Players
Chapter 2: MD Stage 1 Breakfast
Apple-Cinnamon Quinoa Porridge
Peach Pear Smoothie
Overnight Oats
Spirulina Power Smoothie
Blueberry French Toast
Mango Pineapple Smoothie
Chicken Apple Sausage with Scrambled Egg Whites
Blueberry-Lemon Quinoa Porridge
Metabolism-Boosting Smoothie
Breakfast Stuffed Sweet Potatoes
Amaranth Breakfast Porridge
Vegetable Frittata
Oatmeal Smoothie
Open-Faced Breakfast Sandwich
Cinnamon Pumpkin Smoothie
Turkey Fruit Salad
Strawberry Pineapple Smoothie
Quinoa Breakfast Bowl
Egg White Breakfast Burrito
Egg White Muffins
Chapter 3: MD Stage 1 Lunch
Open-Faced Turkey Sandwich
Taco Bowls
Massaged Kale and Apple Salad
Hearty Lentil Soup
Brown Rice Stir-Fry
Savory Bacon and Chive Oatmeal
Lemon Shrimp with Brown Rice Linguini
Sprouted Tuna Wrap
Three-Bean Chili
Mustard-Roasted Salmon
Sweet Potato and Black Bean Burrito
Lemon Chicken Breast
Sardine Salad
Turkey Meatloaf
Quinoa Summer Squash Salad
Sun-Dried Tomato, Kale, and Bean Salad
Salmon Salad Sandwich
Curried Red Lentil Soup
Chicken and Vegetable Soup
Chicken and Apple Salad
Chapter 4: MD Stage 1 Dinner
Shrimp Skewers with Mango Salsa
Pulled Pork with Sweet Potatoes
Slow Cooker Cilantro Lime Chicken
Seared Scallop Salad
Spaghetti and Meat Sauce
Chicken Taco Soup
Slow Cooker Adobo Chicken
Cilantro Lime Chickpea Salad
Sloppy Joes
Garlic Pork Roast
Pumpkin and Sweet Potato Chili
Grilled Flank Steak
Slow Cooker Lemon Garlic Chicken
Roasted Butternut Squash and Apple Soup
Fish Tacos with Pineapple Salsa
Pork Chops with Fresh Applesauce
Chicken Sausage with Brown Rice Pasta
Vegetable Rice Soup
Tomato Basil Chicken Linguini
Spicy Garlic Chicken
Chapter 5: MD Stage 1 Snacks and Sides
Smashed Sweet Potatoes
Roasted Beets
Quinoa Tabbouleh
Baked Grapefruit
Red Beans and Rice
Balsamic-Glazed Carrots
Creamed
Spinach
Spicy Baked Tortilla Chips
Black Bean Dip
Simple Quinoa
Fruit Salad
Turnip Fries
Pumpkin Pie Apple Slices
Roast Beef and Pickle Wraps
Summer Squash Bake
Mashed Parsnips
Garlic Zucchini Noodles
Mexican Brown Rice
Sausage and Apple Stuffing
Quinoa Pilaf
Chapter 6: MD Stage 1 Dessert
Berry Salad with Cacao Nibs
Strawberry Mug Cake
Blueberry-Poached Apples
Ginger Mango Sorbet
Pineapple Coconut Popsicles
Pumpkin Pie Smoothie
Green Pops
Lemon Mug Cake
Baked Cinnamon Apples
Blueberry Ginger Smoothie
Lemon-Infused Strawberries
Spiced Orange Slices
Blackberry Lemon Sorbet
Mango Smoothie
Strawberry Kiwi Pops
Spiced Pear Sorbet
Chocolate Coffee Smoothie
Fruit Kebabs
Blueberry Lime Sorbet
Chocolate Mug Cake
Chapter 7: MD Stage 2 Breakfast
Egg White Scramble
Denver Omelet
Bacon and Egg Muffins
Chicken Sausage with Spinach and Zucchini
Spicy Scrambled Eggs
Turkey Bacon and Egg Wrap
Breakfast Sausage and Peppers
Eggs with Smoked Salmon
Nutty N’oatmeal
Frittata with Mixed Greens
Sausage Breakfast Muffins
Avocado Boats
Cinnamon Oatmeal
Packed Vegetable Omelet
Breakfast Stuffed Peppers
Breakfast Pizza
Grain-Free Granola
Cauliflower Hash
Smoked Salmon–Wrapped Asparagus with Poached Eggs
Breakfast Burrito
Chapter 8: MD Stage 2 Lunch
Baked Meatballs
Eggplant Pizza
Chicken and Egg Salad
Chicken Burgers
Cucumber, Tomato, and Tuna Salad
Lemon-Garlic Shrimp with Puréed Avocado
Shredded Chicken Greek Salad
Mini Crab Cakes with Spicy Aioli
Roast Beef and Turkey Lettuce Wraps
Tuna and Artichoke Salad
Salmon with Dill Sauce
Stuffed Peppers
Shrimp Salad Wraps
Salsa Chicken
Mediterranean Zoodles
Chicken and Bacon Casserole
Spicy Shrimp Salad
Salmon-Stuffed Zucchini Bites
BLT Sushi Rolls
Turkey and Hummus Lettuce Wraps
Buffalo Chicken Lettuce Wraps
Tuna-Stuffed Eggs
Spicy Chickpea Salad
Chicken Caesar Lettuce Wraps
Niçoise Salad
Chapter 9: MD Stage 2 Dinner
Slow Cooker Pulled Pork Chili
Eggplant Lasagna
Blackened Salmon
Pork Roast with Vegetables
Lettuce Wrap Tacos
Slow Cooker Balsamic Chicken
Pesto Zucchini Pasta
Portobello Burgers
Chicken Curry
Coconut Shrimp
Roasted Chicken
Stuffed Portobello Mushrooms
Teriyaki Salmon
Chicken and Vegetable Kebabs
Thai Chicken Tacos
Baked Lemon Cod
Stuffed Filet Mignon
Chicken Sausage with Peppers and Onions
Fish Tacos
Slow Cooker Chicken Chili
Chapter 10: MD Stage 2 Snacks and Sides
Mediterranean Tomato Salad
Spicy Roast Beef Wraps
Stuffed Mushrooms
Homemade Ranch Dressing
Smoked Salmon Bites
Broccoli Slaw
Spiced Nuts
Jalapeño Poppers
Stuffed Tomatoes
Deviled Eggs
Sugar Snap Peas with Mint
Dill and Cucumber Salad
Lemon Pepper Zucchini
Caramelized Peppers and Onions
Roasted Cauliflower
Zucchini Boats
Sautéed Beet Greens
Kale Salad
Avocado Bites
Buffalo Cauliflower Bites
Spicy Sautéed Kale
Balsamic-Roasted Brussels Sprouts
Caramelized Mushrooms
Fried Cabbage
Homemade Mayonnaise
Chapter 11: MD Stage 3 Breakfast
Coconut Oatmeal
Almond Butter, Coconut, and Raspberry Roll-Ups
Vegetable-Packed Scrambled Eggs
Cacao Power Smoothie
Coconut Flour Pancakes with Berry Compote
Fruit Salad with Coconut Cream
Peach Avocado Smoothie
Sweet Potato Hash with Fried Eggs and Avocado
Stuffed Omelet
Nutty Oats
Chocolate-Covered Blueberry Smoothie
Root Vegetable Frittata
Overnight Berry Oatmeal
Pumpkin Waffles
Spirulina Avocado Smoothie
Nut Cereal with Coconut Milk and Berries
Mixed-Berry Smoothie
Monkey Salad
Old-Fashioned Peach Coconut Oatmeal
Sprouted French Toast with Coconut Whipped Cream
Berry Chia Pudding
Coconut Chia Smoothie
Nut Butter Berries
Breakfast Egg Salad
Ham and Egg Breakfast Sandwich
Chapter 12: MD Stage 3 Lunch
Almond-Crusted Cod
Chicken Fajitas
Cobb Salad
Salmon and Spinach Salad with Pumpkin Seeds
Beef and Broccoli Stir-Fry
Thai Coconut Spaghetti Squash
Quinoa-Stuffed Peppers
Hummus and Vegetable Sprouted Wrap
Chicken, White Bean, and Lime Salad
Herbed Broiled Cod
Root Vegetable Quinoa
Chicken Pesto with Brown Rice Ziti
Chicken Salad with Walnuts and Cranberries
Sprouted-Grain BLT
Tuna-Stuffed Avocado
Chicken Vegetable Stir-Fry
Turkey, Sweet Potato, and Broccoli Bowls
Mediterranean Hummus Salad
Baby Spinach and Avocado Salad
Tuna Salad Roll-Up
Chapter 13: MD Stage 3 Dinner
Stuffed Sweet Potatoes
Basil-Pesto Spaghetti Squash
Coconut Curry Salmon
Roasted Chicken with Carrots and Sweet Potatoes
Quinoa Soup
Slow Cooker Roast Beef and Mushrooms
Beet Soup
Slow Cooker Lentils and Sausage
Curried Chicken Pita
Tomato Basil Salmon
Spaghetti Squash with Kale and Chickpeas
Spicy Lentil Wraps
Quinoa Taco Salad Bowls
Mediterranean Sweet Potatoes
Asian Beef over Wild Rice
Lentil and Quinoa Chili
Thai Noodle Bowl
Mexican Sweet Potato Casserole
Stuffed Acorn Squash
Lentil and Sweet Potato Pita Pockets
Chapter 14: MD Stage 3 Snacks and Sides
White Bean Hummus
Celery Boats
Guacamole
Green Beans with Almonds
Turkey Bacon–Wrapped Asparagus
Baked Mushrooms
Lemon Spinach Artichoke Dip
Roasted Red Pepper Hummus
Sweet Potato Fries
Buffalo Hummus
Kale Chips
Roasted Chickpeas
Baked Onion Rings
Mashed Cauliflower
Roasted Brussels Sprouts
Garlicky Greens
Roasted Cauliflower and Broccoli
Turkey and Avocado Roll-Ups
Tuna Salad and Cucumber Bites
Fried Cauliflower Rice
Chapter 15: MD Stage 3 Dessert
Peaches and Pistachios with Coconut
Chocolate Avocado Mousse
Pear Sorbet
Quinoa Pudding
Coconut Macaroons
Almond Mug Cake
Hidden Zucchini Brownies
Pumpkin Pie Mousse
Chocolate Coffee Mug Cake
Blueberry Quinoa Pudding
Coconut Lime Mug Cake
Blueberry Granita
Raspberry Mug Cake
Coffee Brownies
Lemon Bars
Pumpkin Blondies
Cashew Butter Bites
Vanilla Mug Cake
Chocolate Pudding
Lemon Shortcake
Coconut Lime Popsicles
Coconut Dip with Berries
Mixed-Berry Cobbler
Chia Seed Pudding
Quinoa Bites
Appendix A: Food Lists
Appendix B: Meal Plans
Appendix C: Resources
Acknowledgments
Thank you to my family—my mom, Lola; my dad, Scott; my sister, Tiffany; and my brother, Sean—for always being in my corner and supporting me no matter what I’m doing. I couldn’t have handpicked a better family and I love you all.
Thank you also to Hillary Thompson for giving me this opportunity and answering my questions along the way.
Introduction
In today’s world, it’s commonplace to abuse your body. The combination of processed foods, high-stress lifestyles, and little time to unwind that has become the norm is a recipe for disaster. Eventually, this toxic combo takes a toll on your body—and then enters misplaced blame.
When you find that you’ve gained weight, but have trouble losing it, you immediately point the finger at your metabolism with seemingly innocent phrases like I just can’t lose weight no matter what I do. I have a slow metabolism.
That might be true at this moment, but was it always that way? And does it have to stay that way? The answer to both of these questions is no.
Many people think metabolism is a fixed thing and there’s really nothing you can do to change it, but this isn’t true. Your metabolism isn’t static. It’s constantly changing and evolving based on the feedback it receives from your body. What you’re eating, how much you’re moving, how you’re handling your stress levels, and your general attitude all affect the state of your metabolism.
Years of bad choices—processed and nutrient-poor foods, not enough sleep, too little exercise, exposure to toxins in your food and your self-care products, and a fast-paced lifestyle have all contributed to the state your metabolism is in right now. These choices have literally changed your biochemistry by changing the hormonal signaling in your body.
This was a gradual change—something that happened over time. You may not have noticed it until you stopped for a minute and actually took a look at yourself in the mirror. All of a sudden you’re overweight, tired, and moody. You can barely make it through lunch without wanting to put your head down for a nap at your desk at work. You can’t go on like this. Something has to change.
The problem is you may not know where to start. Luckily, just like years of bad choices have altered your metabolism to the state it’s in now, making good choices can get it back to where it needs to be for you to reach your ideal weight and experience energy and clarity like never before.
Providing your body with whole and nutrient-dense foods, exercising regularly, getting enough sleep, and taking steps to reduce your stress doesn’t just feel good; it alters your hormones and brings your body back to a state of homeostasis—or balance. Your body wants to function optimally and healthily, it just has a hard time doing so when it doesn’t have the right tools.
This transformation doesn’t happen overnight; just like it took time to get to where you are now, it can take some time to get your metabolism back to where it’s supposed to be. The good news is that within only a few days of treating your body right, you’ll begin to experience changes that will motivate you to stay on track. Maybe you’re less bloated and your pants fit a little better, or you’re able to get out of bed in the morning without hitting that snooze button several times, or your skin appears brighter and softer—these are all indications that your hormones are getting back on track and you’re on your way to having a healthy, happy metabolism. When you start being good to your body, it will thank you by being good to you.
Chapter 1
Understanding Metabolism
The term metabolism
gets thrown around a lot. You’ve probably heard something like, I can’t lose weight because I have a slow metabolism,
or, You’re so lucky that you have such a fast metabolism. You can eat whatever you want without gaining weight!
While these statements do indicate a basic understanding of part of what your metabolism does—controls your weight—it’s really just the beginning. Your metabolism is so much more than that. It’s not a single thing
as some people describe it; rather, it’s all the chemical processes that occur within you that keep you alive.
What Is Metabolism?
To put it simply, metabolism is a blanket term that describes all the chemical reactions that help convert the food you eat into energy that your body can use for a wide range of activities, like moving, thinking, growing, and sleeping. Every second, there are thousands of metabolic reactions occurring in your body at the same time. All of these metabolic activities can be categorized into two major types: catabolic and anabolic.
Types of Metabolism
Catabolic metabolism refers to the breakdown of food components into simpler forms to produce energy. The food you eat is not in a form that your body can use. This is where catabolic metabolism comes into play—it takes proteins, fats, and carbohydrates and breaks them down into amino acids, fatty acids, and glucose—the components that your body can use for energy.
Once catabolic metabolism has done its job, anabolic metabolism takes over. Anabolic metabolism takes the components left from catabolic metabolism and uses them to build cells and body tissues. Some components may also be stored as energy for later use.
Catabolic reactions release energy that is used to drive all chemical reactions. This energy is stored as ATP—or adenosine triphosphate. The human body only contains about 9 ounces (250 grams) of ATP at a time, but this ATP is continuously recycled and reused.
Both types of metabolism are controlled by hormones. Like metabolism, the hormones that play a role in weight and metabolism are either categorized as catabolic or anabolic hormones. You need both catabolic and anabolic hormones for your metabolism to function properly. The key is to maintain the proper balance of these hormones through a proper diet and lifestyle practices.
The Major Hormones
Your hormones are chemical messengers that control all of the reactions in your body. The purpose of your hormonal, or endocrine, system is to maintain homeostasis—or a perfect equilibrium—of your body. When blood levels of certain hormones go down, endocrine glands respond by