To keep your metabolism in gear, you need to combine exercise with simple dietary changes. For starters, eat 200 fewer total calories a day than you did in your 20s. (That means 1,800 to 2,200 calories, depending on how active you are.) Make sure your diet includes metabolism-boosting foods like peppers; research subjects who took a supplement with a compound like the one that gives chilies their spice burned about 100 extra calories a day. And don't forget to load up on protein (a minimum of 46 grams daily), which requires at least twice as many calories to digest as carbs.
Try this tuna-vegetable wrap for a protein-packed meal with a kick.
- ½ cup low-fat mayonnaise
- 2 tsp. Sriracha sauce
- ½ tsp. dark sesame oil
- ½ tsp. low-sodium soy sauce
- 2 Tbsp. extra-virgin olive oil
- 12 ounces fresh tuna
- 1 tsp. salt
- 8 large Bibb lettuce leaves
- 1 small cucumber, sliced
- ½ cup halved grape tomatoes
- 1 avocado, pitted, peeled, and sliced
- 1 cup Napa cabbage, shredded
- 2 scallions, green part only, sliced on the bias
- 12 sprigs cilantro
Combine all Sriracha-sesame sauce ingredients in a bowl and whisk well. Cover and refrigerate until needed.
Preheat oven to 375°. Place tuna in a shallow baking dish, season with salt, and coat with olive oil. Bake 15 to 20 minutes. Remove tuna from oven, flake into large pieces, and cool 30 minutes.
Make 4 stacks of 2 lettuce leaves and top each with 1 Tbsp. sauce, 1/4 of the tuna, and remaining vegetables before rolling leaves around filling.
Adapted from True Food: Seasonal, Sustainable, Simple, Pure (Little, Brown), by Andrew Weil, MD, and Sam Fox, with Michael Stebner.
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