Eating to Lose Weight? Sprinkle on Red Pepper Flakes
Wouldn't it be great if you could just sprinkle something on your food to help you lose weight? Research suggests these fiery flakes might fit the bill: crushed red pepper.
A small batch of studies has shown that a key ingredient in hot peppers -- capsaicin -- may help curb appetite and hinder the storage of fat.
Slim and Spicy
If you're serious about losing weight, red pepper flakes alone aren't going to move the dial much. But they could be a useful addition to a legitimate weight loss plan. Researchers in one study concluded that capsaicin may boost sympathetic nervous system activity in a way that dampens hunger and calorie intake later in the day. And related research found that capsiate -- a capsaicin-like compound from sweet peppers -- hindered fat storage and boosted weight loss.
Fiery-Hot Weight Loss
Besides possibly helping you lose more weight, adding heat to low-calorie meals will boost flavor and interest as well -- whether you choose capsaicin-rich cayenne pepper, diced jalapenos, or any variety of hot chili peppers. Try a few of these pungent pepper recipes.
Turn body fat into energy with this nutrient recommended by the YOU Docs.
Total Time:
Nutrition Bonus: Vitamin C (39% daily value), Iron (35% dv), Vitamin A (26% dv), Potassium (23% dv), Selenium (19% dv), Zinc (18% dv).
Carbohydrate Servings: 2
A small batch of studies has shown that a key ingredient in hot peppers -- capsaicin -- may help curb appetite and hinder the storage of fat.
Slim and Spicy
If you're serious about losing weight, red pepper flakes alone aren't going to move the dial much. But they could be a useful addition to a legitimate weight loss plan. Researchers in one study concluded that capsaicin may boost sympathetic nervous system activity in a way that dampens hunger and calorie intake later in the day. And related research found that capsiate -- a capsaicin-like compound from sweet peppers -- hindered fat storage and boosted weight loss.
Fiery-Hot Weight Loss
Besides possibly helping you lose more weight, adding heat to low-calorie meals will boost flavor and interest as well -- whether you choose capsaicin-rich cayenne pepper, diced jalapenos, or any variety of hot chili peppers. Try a few of these pungent pepper recipes.
- Hearty, spicy, and low fat. Everyone wins with Three-Bean Chili. (SEE RECIPE BELOW)
- Light, aromatic, Asian inspired. Treat yourself to Coconut-Crusted Tofu with Peach-Lemongrass Salsa.
- Cheesy, gooey, hot. Give your toasted cheese some zip with Hot Chile Grilled Cheese.
Turn body fat into energy with this nutrient recommended by the YOU Docs.
The trouble with most fat-burning supplements is that they're actually just wallet-burning substances. If you want to take the jiggle off, steer yourself away from the late-night TV ads and into the produce aisle.
Research shows that your body needs sufficient vitamin C to burn fat. And in one study, people who had low blood concentrations of vitamin C and walked on a treadmill for an hour burned 25% less fat than people with adequate C. But a dose of vitamin C brought fat-burning levels back up to par. Why? Seems C is essential for creating carnitine, a substance that turns fat into fuel.
To keep your fat-burning abilities at near Olympic levels (meaning at your peak, not at the "staying thin on 12,000 calories a day" plan that Michael Phelps reportedly follows), we recommend that you get 1,200 milligrams of C per day.
That also gives you high enough levels of this vitamin to prevent deficiencies and keep away aging and disease. You can get much of C from food and the rest from supplements twice daily (you pee out C quickly, so you need to get half of your dose in the morning and the other half at night).
Try beginning the day with some strawberries (nearly 100 milligrams per cup), having an orange after lunch (70 milligrams), and filling your dinner plate with C-rich veggies like red bell peppers (152 milligrams per pepper), broccoli (about 100 milligrams per cup), and brussels sprouts (52 milligrams in just four sprouts). Grab a kiwifruit (70 milligrams) or mango (57 milligrams) before your workout to keep your fat-burning fires stoked.
WHAT'S FOR DINNER?!
Research shows that your body needs sufficient vitamin C to burn fat. And in one study, people who had low blood concentrations of vitamin C and walked on a treadmill for an hour burned 25% less fat than people with adequate C. But a dose of vitamin C brought fat-burning levels back up to par. Why? Seems C is essential for creating carnitine, a substance that turns fat into fuel.
To keep your fat-burning abilities at near Olympic levels (meaning at your peak, not at the "staying thin on 12,000 calories a day" plan that Michael Phelps reportedly follows), we recommend that you get 1,200 milligrams of C per day.
That also gives you high enough levels of this vitamin to prevent deficiencies and keep away aging and disease. You can get much of C from food and the rest from supplements twice daily (you pee out C quickly, so you need to get half of your dose in the morning and the other half at night).
Try beginning the day with some strawberries (nearly 100 milligrams per cup), having an orange after lunch (70 milligrams), and filling your dinner plate with C-rich veggies like red bell peppers (152 milligrams per pepper), broccoli (about 100 milligrams per cup), and brussels sprouts (52 milligrams in just four sprouts). Grab a kiwifruit (70 milligrams) or mango (57 milligrams) before your workout to keep your fat-burning fires stoked.
WHAT'S FOR DINNER?!
Three-Bean Chili
This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry. Make it a meal: Bake up a batch of Salsa Cornbread while the chili simmers.
8 servings, 1 1/2 cups each
Active Time: Total Time:
Ingredients
- 2 tablespoons cumin seeds
- 2 tablespoons chili powder
- 1 tablespoon paprika
- 2 teaspoons dried oregano, preferably Mexican
- 1/2 teaspoon cayenne pepper
- 3 teaspoons canola oil, divided
- 1 pound beef round, trimmed, cut into 1/2-inch chunks
- 3 onions, chopped
- 1 green bell pepper, seeded and chopped
- 6 cloves garlic, finely chopped (2 tablespoons)
- 2 jalapeño peppers, seeded and finely chopped
- 8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
- 2 dried ancho chiles, seeds and stems removed, snipped into thin strips (optional; see Note)
- 12 ounces dark beer, such as porter or stout
- 1 28-ounce can plum tomatoes, with juices
- 1 tablespoon grated unsweetened chocolate
- 1 teaspoon sugar, or to taste
- 2 bay leaves
- 2 cups water
- 1 19-ounce can kidney beans, rinsed
- 1 19-ounce can white beans, such as Great Northern, rinsed
- 1 19-ounce can black beans, rinsed
- 1/4 cup chopped fresh cilantro, (optional)
- 2 tablespoons lime juice
- Salt & freshly ground pepper, to taste
- Nonfat plain yogurt, chopped scallion greens and shredded sharp Cheddar cheese, for garnish
Preparation
- Toast cumin seeds in a small dry skillet over medium heat, stirring, until aromatic, 1 to 2 minutes. Transfer to a mortar and pestle or spice grinder; grind to a fine powder. Transfer to a small bowl; add chili powder, paprika, oregano and cayenne. Stir to combine; set aside.
- Heat 1 1/2 teaspoons of the oil in a large heavy pot over high heat. Add beef, in batches if necessary, and sauté until browned on all sides, about 3 minutes. Transfer to a plate lined with paper towels and set aside.
- Reduce heat to medium and add the remaining 1 1/2 teaspoons oil to the pan. Add onions and bell pepper. Cook, stirring, until the onions have softened and are golden brown, 7 to 10 minutes. Add garlic, jalapeños, sun-dried tomatoes, ancho chiles (if using), and the reserved spice mixture. Stir until aromatic, about 2 minutes. Add beer, bring to a simmer and cook for 10 minutes, scraping up any brown bits clinging to the bottom of the pan. Add tomatoes and their juices, chocolate, sugar, bay leaves and the browned beef. Add water and bring to a simmer. Cover the pot and simmer, stirring occasionally, until the beef is very tender, 1 1/2 to 2 hours.
- Add kidney beans, white beans and black beans and cook until the chili is thick, 30 to 45 minutes more. Remove the bay leaves. Stir in cilantro, if using, and lime juice; season with salt and pepper to taste. Serve with garnishes.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up 2 days or freeze for up to 6 weeks.
- Note: Ancho chiles, one of the most popular dried chiles used in Mexico, are dried poblano peppers. They have a mild, sweet, spicy flavor. Ground ancho chile can be found with other spices in large supermarkets, or substitute ground chili powder with a pinch of cayenne.
Nutrition
Per serving: 358 calories; 8 g fat ( 2 g sat , 4 g mono ); 33 mg cholesterol; 48 g carbohydrates; 1 g added sugars; 26 g protein; 14 g fiber; 455 mg sodium; 797 mg potassium.Nutrition Bonus: Vitamin C (39% daily value), Iron (35% dv), Vitamin A (26% dv), Potassium (23% dv), Selenium (19% dv), Zinc (18% dv).
Carbohydrate Servings: 2
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