Chef Susan Irby - Boost Your Metabolism Cookbook: Fire up Your Diet for a Fit and Firm You

Boost Your
Metabolism
Cookbook FIRE UP YOUR DIET FOR A FIT AND FIRM YOU
CHEF SUSAN IRBY, the Bikini Chef,
WITH RACHEL LAFERRIERE, MS, RD
ACKNOWLEDGMENTS
To Paula, Matt, and Katie at Adams Media for pushing me to make this book the best it could possibly be, and to my agent, Uwe Stender, for putting the pieces of the puzzle together. Copyright 2010 by F+W Media, Inc.
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. Published by
Adams Media, a division of F+W Media, Inc.
57 Littlefield Street, Avon, MA 02322. U.S.A.
www.adamsmedia.com ISBN 10: 1-4405-0400-8
ISBN 13: 978-1-4405-0400-6
eISBN 10: 1-4405-0854-2
eISBN 13: 978-1-4405-0854-7 Printed in the United States of America. 10 9 8 7 6 5 4 3 2 1 Library of Congress
Cataloging-in-Publication Data Irby, Susan.
Boost your metabolism cookbook / Chef Susan Irby, the
Bikini Chef, with Rachel Laferriere.
p. paper)
1. paper)
1.

Reducing dietsRecipes. 2. MetabolismPopular
works. I. Laferriere, Rachel. II.

Title.
RM222.2.I63 2010
641.5635dc22
2010019353 This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering legal, accounting, or other professional advice. If legal advice or other expert assistance is required, the services of a competent professional person should be sought. From a Declaration of Principles jointly adopted by
a Committee of the American Bar Association and a
Committee of Publishers and Associations Many of the designations used by manufacturers and sellers to distinguish their product are claimed as trademarks. Where those designations appear in this book and Adams Media was aware of a trademark claim, the designations have been printed with initial capital letters. This book is available at quantity discounts for bulkpurchases.

For information, please call 1-800-289-0963. Contains material adapted and abridged from: 365 Waysto Boost Your Metabolism, by Rachel Laferriere, copyright 2010 by F+W Media, Inc., ISBN 10: 1-4405-0213-7, ISBN 13: 978-1-4405-0213-2; The Everything Flat BellyCookbook, by Fitz Koehler, MSESS with Mabelissa Ace-vedo, LDN, copyright 2009 by F+W Media, Inc., ISBN 10: 1-60550-676-1, ISBN 13: 978-1-60550-676-0; TheEverything Gluten-Free Cookbook, by Rick Marx and Nancy T. Maar, copyright 2006 by F+W Media, Inc., ISBN 10: 1-59337-394-5, ISBN 13: 978-1-59337-394-8; The Everything Glycemic Index Cookbook, by Nancy T. Maar, with technical review by Barb Pearl, MS, RN, LD, copyright 2006 by F+W Media, Inc., ISBN 10: 1-59337-581-6, ISBN 13: 978-1-59337-581-2; The EverythingCalorie Counting Cookbook, by Paula Conway, technical review by Brierley E. Wright, RD, copyright 2008 by F+W Media, Inc., ISBN 10: 1-59869-416-2, ISBN 13: 978-1-59869-416-1; The Everything Low-Cholesterol Cookbook, by Linda Larsen, copyright 2008 by F+W Media, Inc., ISBN 10: 1-59869-401-4, ISBN 13: 978-1-59869-401-7; The Everything Mediterranean Cookbook, by Dawn Altomari-Rathjen, LPN, BPS, and Jennifer M. Bendelius, MS, RD, copyright 2003 by F+W Media, Inc., ISBN 10: 1-58062-869-9, ISBN 13: 978-1-58062-869-3; The EverythingNo Trans Fat Cookbook, by Linda Larsen, copyright 2007 by F+W Media, Inc., ISBN 10: 1-59869-533-9, ISBN 13: 978-1-59869-533-5; The Everything Sugar-Free Cookbook, by Nancy T. Maar, Technical review by Julie Negrin, MS, copyright 2008 by F+W Media, Inc., ISBN 10: 1-59869-408-1, ISBN 13: 978-1-59869-408-6; The Everything Whole-Grain, High-Fiber Cookbook, by Lynette Rohrer Shirk, technical review by Julie Negrin, MS, copyright 2008 by F+W Media, Inc., ISBN 10: 1-59869-507-X, ISBN 13: 978-1-59869-507-6; The EverythingSoup, Stew, and Chili Cookbook, by Belinda Hulin, copyright 2009 by F+W Media, Inc., ISBN 10: 1-60550-044-5, ISBN 13: 978-1-60550-044-7.

Contents INTRODUCTION Metabolism is a concept that most people just dont understand, and for that reason, talking about metabolic rates and increases or decreases in a persons metabolism can sound confusing and intimidating. Luckily it doesnt have to be that way, since boosting your metabolism is as simple as paying closer attention to what you eat and drink. But where should you begin? How about right here, with the Boost Your Metabolism Cookbook? The following recipes and tips for healthy living will help you figure out how you can immediately increase your metabolism. More than 300 recipes are included to help you on your journey toward a healthy, balanced lifestyle. Just say to yourself, Its time for a change and that change should begin now! Increasing your metabolism is so simple to do. With a few simple changes, you can lose weight, feel better, have more energy, and become more productive, just by cooking with fresh foods, increasing fiber in your diet, consuming moreand the rightproteins, adding spice to your foods, and making other easy adjustments! So get your metabolic furnace firing on all cylinders and, before you know it, youll be on your way to feeling better, processing information more efficiently, and filling your days with increased energy! CHAPTER 1
Sure-Fire Metabolism Boosters Think of your body as a machine that needs oiling; each part of your body functions best when oiled with the proper vitamins, minerals, and other nutrients that it needs.

Achieving the right metabolic balance for your body, or using the right oil, means you will feel better, have more energy, think more effectively, and function more efficiently in your daily life. Understanding your metabolism and giving it the boost it needs may seem like an impossible process at first, but its not as difficult as you might think. In this cookbook, weve laid out a few simple guidelines that you can use when choosing foods that will increase your metabolism, help you achieve your weight loss goals, and improve your overall health. A Simple Understanding of Your Metabolism So what exactly is metabolism? And how can eating certain foods help your metabolism skyrocket? Well, your metabolism is comprised of three major elements: Basal metabolic rate (B) Physical activity level (PAL) Thermic effect of food (TEF)
Each one of these elements affects the way your body processesand burns through the food that you eat. How? Read on! Basal Metabolic Rate (BMR) The basal metabolic rate is a measurement of how many calories your body burns when it is resting. This represents approximately 75 percent of your total energy expenditure and is determined by your body size, gender, and age.

Taller or heavier individuals naturally have higher metabolic rates, as well as those with a greater percentage of lean body mass (or a smaller percentage of fat). Because aging is related to the loss of lean body mass and therefore affects your BMR, females tend to have more fat in proportion to muscle than males. While these two factors, age and gender, cannot be changed, there are ways to increase your metabolic rate and turn body fat into lean, fat-free mass which will in turn help you burn more calories. Physical Activity Level (PAL) As youre probably aware, physical activity is key to burning calories and is the only way to increase muscle mass. The amount of calories burned depends upon the intensity and duration of the activity. If you are not currently following an exercise regimen, start slowly by walking 2030 minutes at least three times per week, participating in sports, joining a gym and taking classes, or anything else that will get your body moving.