Fish
By far, the best meat to eat is fish. Fish have omega-3 fatty acids that protect the heart by reducing the clotting tendency of the blood and reducing the risk of heart attack and stroke. The omega-3s in fish may also help to maintain a normal heart rhythm and may lower triglycerides. As strange as it may seem, the fish that have the most of these benefits are the ones that are highest in fat (the omega-3 fatty acids), such as salmon, herring, anchovies, oysters, sardines, whitefish, and mackerel.
TIPS
Search for scallops. Scallops are low in fat and high in protein, and they are sure to fire up your metabolism when served on a small bed of brown rice with vegetables.
Fried fish? Fish for something else. Eating fish with an "always" carbohydrate is one of the best ways to extend the metabolic boost from that carbohydrate food. However, if your fish swam in oil on its way to your plate, kiss it good-bye. Eating fried fish overwhelms your metabolism, leaving you a lethargic, calorie-hoarding rather than calorie-burning machine. Eat your fish baked, steamed, grilled, poached, or even cooked in wine, just steer clear of it fried, and you'll be just fine.
Try the tuna! Grilled, poached, steamed, topped with teriyaki sauce, or wrapped in seaweed in your favorite sushi roll, tuna is sure to please. Note: To fire up your metabolism, when you buy canned tuna, be sure that it is canned in water and not in oil.
Give tuna salad a tune-up. To save your waistline, instead of using regular, calorie-dense, fat-packed mayonnaise, use mustard or nonfat or low-fat mayonnaise as your dressing.
Getting bored? Try the sword! Swordfish has only 150 calories per three-ounce serving and a healthy dose of omega-3s. Try preparing this fish with a summer salsa made with chopped tomatoes, cucumbers, apples, and bell peppers.
Sushi is super — unless it is the spicy rolls, then steer clear! The fish in sushi gives you your "thumbs-up" protein. Unfortunately, the spicy rolls have a mayonnaise sauce, which makes this healthy protein an artery-clogging, fatty meal.
Mercury in Fish
Recently, the Food and Drug Administration warned women in their childbearing years to avoid certain fish, including swordfish, shark, king mackerel, and tilefish, as they contain concentrated levels of mercury. The FDA is being urged to target tuna, both raw and canned, as also being high in mercury and potentially harmful to a fetus's developing nervous system. So if you are a woman of childbearing age, stick to the fish/seafood with the lowest levels of mercury: blue crab, farmed-raised catfish, croaker (not white), flounder, haddock, salmon (both farm-raised and wild), shrimp, and farm-raised trout.
TIPS
Lobster, prepared in white wine, is just fine. Lobster is a "thumbs-up" protein that is usually made a "thumbs-down" protein by being dunked in butter. Butter adds one hundred calories per level tablespoon. So cook it in white wine and the lobster won't add an ounce to your behind. And say yes to lobster if it's dipped in lemon and cocktail sauce.
Shrimp tempura? What a horror! After the shrimp are battered and fried, they have more than twice the calories as grilled shrimp.
Eating Thai? Try the shrimp shumai. Steamed and not fried, this dish is packed with shrimp's "thumbs-up" protein.
Steamed crab? How fab! This "thumbs-up" protein is low in fat and calories. Go to a Maryland crab feast, and with a little wishful thinking you may even burn more calories than you eat by cracking open the crab shells.
Crab cake? Big mistake. Not only are crab cakes usually prepared with tons of mayo, they are then deep-fried. Save your waistline and go for the lump or fresh crabmeat, which are "thumbs-up" metabolism-revving proteins.
Be a fan of steamed mussels and steamed clams. Both are "thumbs-up" proteins that are sure to give your metabolism a boost when combined with an "always" carbohydrate.
Fillet of sole is good for your soul. You'll feel good after eating this fish, knowing that you just ate a "thumbs-up" protein-packed, low-fat fish. As with all foods, just be sure it isn't fried. And be sure to have a metabolism-revving "always" carbohydrate, such as a small baked potato, with it.
Soy
Soy and its products are some of the best protein options. As dietitians, we have heard people say that just the thought of including soy foods into their meal plans makes them cringe, although usually they admit to having never even tried any soy foods. When we tell them that they probably have already unknowingly welcomed it onto their plates — in miso soup, in smoothies or fruit shakes, in omelets, in Chinese dishes, or in the edamame (green pea pods) that are served at Japanese restaurants — they realize that their fear is unfounded.
Soy protein can lower your body's "bad" LDL cholesterol. What's more, it may keep your blood vessels healthy because one of the components in soy, called genistein, helps to prevent blood from clumping and clotting (clumping narrows the vessels and leads to clogged arteries and heart disease). A bonus: Including soy in your diet may reduce the risk of other chronic diseases like cancer and osteoporosis. The great news is that you don't have to give up eating beef or chicken to reap the benefits of this "thumbs-up" protein. Just make a few adjustments in some of your favorite meals to include soy products. For example, in a sloppy joe, use half ground beef and half soy crumbles.
TIPS
Make it crumble. Soy meat crumbles are easy to include in your meals to make a lower-calorie, heart-healthy dish. Cook sloppy joes, lasagna, and spaghetti and meat sauce with this tasty alternative to high-fat meat. Find soy crumbles in the frozen section of your grocery store. And while you're there, be sure to pick up a soy burger. Try Boca Burgers, which are a favorite of our clients. One original burger is one protein serving.
Bring me edamame. This green pea pod often served at Japanese restaurants is a soybean. It is one of our clients' favorite appetizers. It is surely one of the healthiest appetizers and one of the few ways that you can actually get fiber when you eat protein! Each 2/3-cup serving, with shells, is one "thumbs-up" protein.
Hot diggity dog! Yes, you can have a hot dog, but only if it is a soy hot dog. And while you're at it, give a nod to soy sausage. Our clients love Morningstar Farms brand.
Believing in the Bean
Beans are loaded with iron, folic acid, and fiber, all of which many Americans are deficient in. Also filled with protein and potassium, lentils, pinto beans, and garbanzos (not green beans or wax beans), have been shown to lower cholesterol within three to four weeks when eaten by people with elevated cholesterol levels.
TIPS
Don't bean shy. All you need is ½ cup. In addition to being a great source of protein, beans are a source of "always" carbs. So beans are the entire metabolic-revving package in themselves. They contain carbohydrates to provide you with energy to be active. They also have fiber to help you to feel satiated and to make the metabolic-revving and energy boost of the carbohydrates last longer. (A bowl of beans has more fiber than your basic high-fiber cereal.) What's more, they are packed with protein that will extend the metabolic boost of the carbohydrates. So don't bean shy! Aim for ½ cup three times a week. Order a bean burrito at a Mexican restaurant (just be sure the beans aren't refried). Try lentil soup or bean chili. Sprinkle beans in your salad, and dip your veggies in hummus or a low-fat bean dip.
Refried is usually a sin, but it doesn't have to be. Choose Bearitos or Old El Paso fat-free refried beans. These beans have the texture and taste of their lard-ridden counterparts. Roll up ½ cup of these beans and some chopped bell peppers in a small whole wheat tortilla and sprinkle with nonfat cheese and salsa. Then microwave, and voilà! You have a healthy lunch, snack, or dinner. Remember, just ½ cup is all it takes to have a great dose of metabolism protein and fiber! (Note: More is not better.)
Live for the lentil. But only ½ cup. A ½-cup serving contains a whopping eight grams of fiber, nine grams of protein, and virtually no fat. And lentils are like other beans in that they provide a metabolic boost with a satiating burst of nutrients, especially folate and iron.
Dairy
Nonfat and low-fat dairy products round out the "thumbs-up" protein list. The key is choosing nonfat and low-fat dairy products rather than reduced-fat and whole-milk dairy products, which are high in saturated fat and calories.
TIPS
Reduced-fat cheese is not as low in fat as it sounds. Reduced-fat just means 25 percent less fat than the original product, so it is still high in fat. Choose low-fat and nonfat cheese. Avoid cheese in meals at restaurants when you can't ensure that you are getting low-fat and nonfat varieties. This little adjustment alone has terrific results.
Did you think farmer's cheese was low-fat? Think again. This fresh cheese is a form of cottage cheese from which most of the liquid has been pressed. It contains one hundred calories per ounce and eight grams of fat (six of which are saturated). For an item to qualify as a "low-fat" food, it must contain fewer than three grams of fat per serving. So this cheese is far from low-fat.
Avoiding pizza? Here's one that won't sabotage your efforts to fire up your metabolism. One slice of Pizza Hut's Hand Tossed Veggie Lover's Pizza has 180 calories and five grams of fat (only two grams of fat are the artery-clogging kind).
Our clients love snacking on low-fat string cheese or nonfat and low-fat yogurt and cottage cheese. Add nonfat cheese varieties to burritos, lasagna, mashed potatoes, soups, and other combination dishes. There is a bonus to eating low-fat and nonfat yogurt: Yogurt has enough carbohydrates and protein to provide your body with the benefits of both carbohydrates and protein; it doesn't have to be mixed with more carbohydrate, protein, or fat in order to fire up your metabolism. Yogurt can be eaten alone for a metabolism-revving snack.
TIPS
Here's how to keep skim milk skinny yet buff. You say that skim milk is too watery? Try Skim Plus or add a teaspoon or two of nonfat dried milk to each cup. Skim Plus is the same as skim milk but with added calcium and a consistency more like whole milk. You get a thicker and richer-tasting milk with more calcium and protein yet not more fat.
Think twice about half-and-half. Just ½ cup of half-and half has 160 calories and thirteen grams of fat, and nine of those fat grams are saturated. Eighty percent of half-and-half's calories come from fat, not from protein. On the other hand, Land O' Lakes fat-free half-and-half, made from skim milk and a little carrageen (added to make a creamy texture), is a "thumbs-up" protein that can fire up your metabolism. And it can revolutionize fettuccine Alfredo.
Eat yogurt, be lean? Not so fast. Most people assume that yogurt and cottage cheese are the original weight-loss foods. However, some regular fruit-flavored yogurts have a whopping 250 to 280 calories in just one cup (eight ounces). And if it's not skim or 1 percent cottage cheese, it can actually cause you to pack on the pounds. When it comes to yogurt, look for the nonfat light yogurt, which has just 120 calories in a cup, or plain nonfat yogurt, which has 110 calories in a cup. For cottage cheese, have ½ cup of the nonfat or 1 percent fat cottage cheese and you will get one hundred calories.
Love creamy yogurt? Fat-free Greek yogurt has a deliciously thick and creamy texture, yet with no fat. Look for it at specialty markets and Greek markets.
Eggs
Accused of raising the body's cholesterol level, the egg has gotten a rotten rep. Recently, however, eggs were given a clean slate, as they contain only 1½ grams of saturated fat, the main dietary culprit for raising blood cholesterol levels. They are a healthy "thumbs-up" protein and can help you jump-start your metabolism. Combining one whole egg or several egg whites with an "always" carbohydrate is a surefire way to feel satiated while firing up your metabolism by extending the metabolic boost from the carbohydrate. Just remember, moderation is the key. (If you have high cholesterol, limit egg yolks to three per week.)
TIPS
Wakey, wakey... eggs and oatmeal. For the ultimate Fire Up Your Metabolism breakfast, have two scrambled egg whites (cooked in cooking spray, of course!) and one cup of cooked oatmeal.
Eggs in a brown bag? Absolutely, when you're talkin' hard-boiled. Your midafternoon snack is easy to pack — just toss a hard-boiled egg and ten Health Valley Whole Wheat crackers in a brown bag for a great carbohydrate-protein combination.
There are a few times to say no to salad. Egg salad, chicken salad, tuna salad, and whitefish salad are all loaded with mayonnaise. Therefore, most of the calories in these salads come from fat and not from the protein found in eggs, chicken, and fish. Steer clear!
Don't Deny Yourself
Chances are you love at least some of the "thumbs-down" foods. Don't deny yourself. Just be cautious with the portion size. Portions of "thumbs-down" proteins should be one-half the size of their "thumbs-up" counterparts. We realize that these portions are probably smaller than you are accustomed to, but the point is that you can eat these foods as long as you limit yourself. Here's what to do: Limit the "thumbs-down" options to seven servings each week. You can have these servings any time you choose. This means that you can have all seven servings in a splurge day, or you can have one serving every day.
Copyright © 2004 by Lyssie Lakatos and Tammy Lakatos Shames
About the Author Lyssie Lakatos and Tammy Lakatos Shames, registered dietitians, nutritionists, and personal trainers, are the founders of Healthy Happenings, Inc., a company that provides consultations to more than 300 corporations. Their advice has appeared in Self, Family Circle, Woman's Day, and Good Housekeeping. They live in New York City. More by Lyssie Lakatos, R.D.see Lyssie Lakatos, R.D. More by Tammy Lakatos Shames
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