Eating well with Cruise Control Dieting
Dieting has long been the boogey man of legends, the thing we never want to have to face. Diets are prone to feelings of guilt, starvation and never quite living up to one’s own lofty expectations of the outcome through strict calorie counting, removal of all things fun and delicious, and an inability to stick with it. Add to that, exercise for those of us grossly out of shape and it’s less a diet than a recipe for disaster. What the Cruise Control Diet does that no other offers, is gives dieters a way to have a program they can keep forever because it doesn’t say anything about having to cut out your favorite foods. It focuses more on the importance of serving sizes, and knowing when to eat the things you want most.
There are entire meals however, that you can make that are proven calorie burners, that help to set your metabolic burning capabilities on high, while never sacrificing taste for nutrition. What follows are some prime examples that you can work into your Cruise Control diet plan seamlessly. These foods, containing fiber and healthy carbs help to boost your metabolism and take advantage of your daily cortisol spikes. All recipes included here have at least one weight loss super-food and the bonus is that they can all be made in 30 minutes or less!
For starters, how about a Broccoli and Feta omelette with toast?
Calories per serving: 390
Fat per serving: 19g
Saturated fat per serving: 6g
Monounsaturated fat per serving: 5g
Polyunsaturated fat per serving: 2g
Protein per serving: 23g
Carbohydrates per serving: 35g
Fiber per serving: 6g
Cholesterol per serving: 440mg
Sodium per serving: 550mg
Rs per serving: 1.8g
Extra virgin olive oil cooking spray.
1 cup chopped fresh broccoli.
2 large eggs, beaten.
2 tablespoons feta cheese, crumbled and placed on a paper towel to wick off excess moisture.
1/4 teaspoon dried dill.
2 slices rye bread, toasted (or pumpernickel if you prefer)
- Heat a nonstick or stoneware skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes. Be sure to strip most of the stems off the broccoli leaving only the flower.
- Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelette and cook 2 minutes or until cooked through. Serve with toast.
*Bonus goodness for toast: mix extra virgin olive oil and freshly grated parmesan cheese, refrigerate the night before. Use on hot fresh toast for extra goodness.
How about a drink to go with that omelette, that you can take in a travel mug to work? This will help curb ravenous feelings as your breakfast wears away and keep you going easily til after lunchtime.
Spiced Green Tea Smoothies are just the thing
Widely regarded as one of the best fat burning foods, thanks to a metabolic booster within known as EGCG. In one study, drinking four cups of green tea a day helped people shed more than 6 pounds in 8 weeks! Though it’s only a drink, it’s very filling.
Calories per serving: 82
Fat per serving: 0.2g
Saturated fat per serving: 0
Monounsaturated fat per serving: 0
Polyunsaturated fat per serving: 0
Protein per serving: 1g
Carbohydrates per serving: 21g
Fiber per serving: 3g
Cholesterol per serving: 0
Iron per serving: 0
Sodium per serving: 13mg
Calcium per serving: 39g
3/4 cup strong green tea, chilled.
1/8 teaspoon cayenne pepper.
juice of 1 lemon (2-3 tablespoons).
2 teaspoons agave nectar (or natural honey).
1 small pear, skin on, cut into dice sized pieces.
2 tablespoons fat free plain yogurt.
1 apple, peel on, cored, and de-seeded (any but granny smith as they’re too sour).
1/2 cup fresh spinach leaves.
1/4 cup coconut milk (almond or cashew works as well).
6-8 ice cubes.
Using a blender, mix together all ingredients until smooth, and enjoy cold! Makes 2 servings, and total prep time is only 30 minutes at most.
Just in time for lunch, is an easily packable mixture packed full of protein and fiber that will keep your belly happy all the way til suppertime.
Full of goodness that will keep your energy levels high, and your metabolism on a fast burn.
Calories per serving: 337
Fat per serving: 8.2g
Saturated fat per serving: 1.1g
Monounsaturated fat per serving: 4.2g
Polyunsaturated fat per serving: 2.4g
Protein per serving: 14g
Carbohydrates per serving: 53g
Fiber per serving: 9g
Cholesterol per serving: 0
Iron per serving: 4mg
Sodium per serving: 165mg
Calcium per serving: 88mg
1 cup cooked quinoa.
1/3 cup canned low sodium black beans, drained and rinsed.
1 small tomato, chopped.
1 scallion, sliced.
1 teaspon sesame oil.
1 teaspoon fresh lemon juice.
pinch of salt (try to use himalayan pink in a grinder).
pinch of freshly ground black pepper.
In a medium bowl, gently toss all ingredients to combine.
Onto supper options! Fish is so incredibly helpful with all the brain vitamins it contains, as well as the essential fatty acids and oils present in the meat. Vitamins you can expect from this next dish include A, C, folate, iron, and B vitamins. Also present is fiber for prime digestive health.
Salmon Noodle Bowl
Calories per serving: 492
Fat per serving: 21.9g
Saturated fat per serving: 3g
Monounsaturated fat per serving: 10g
Polyunsaturated fat per serving: 6.4g
Protein per serving: 29g
Carbohydrates per serving: 47g
Fiber per serving: 7g
Cholesterol per serving: 54mg
Iron per serving: 3mg
Sodium per serving: 783mg
Calcium per serving: 58mg
4 ounces soba buckwheat noodles or whole wheat or multi-grain spaghetti.
5 ounces fresh asparagus, cut in thirds.
Extra virgin olive oil cooking spray.
1 (6 oz) salmon fillet or salmon steak (deboned), skin off, cut into 8 pieces.
1 tablespoon toasted sesame oil.
Zest and juice of 1 lemon and 1 lime (3 tablespoons juice).
1/4 teaspoon kosher or himalyan pink salt.
1/4 teaspoon fresh ground peppercorns.
4 ounces zucchini (also called marrow in some areas) skin on, cut into medium pieces.
1/2 small avocado, de-seeded, cut into bite size pieces.
- Cook the noodles in boiling water until soft. (About 6 minutes for soba, 8 for spaghetti – longer if it’s wheat or multigrain) Transfer with tongs to a strainer. Add asparagus to same boiling water. Cook until al dente (about 2 minutes); rinse under cold water.
- Heat a grill pan or skillet over medium-high heat. Coat lightly with cooking spray. Cook the salmon until cooked through, turning pieces (about 2-3 minutes per side). Reserve.
- Make the vinaigrette: Whisk together sesame oil, lime and lemon zest and juice, salt and pepper in a medium serving bowl.
- Add the zucchini and avocado; toss to coat. Just before serving, add salmon. Serve warm or at room temperature.
Prep time is 8 minutes, cook time is 20 and serves 2.
Last on the list comes what else? Dessert! Though it is often thought of as the worst thing you could be eating after an already filling supper, dessert doesn’t have to be packed full of fats and calories you can’t burn away instantly. As simply a tasty and healthy extension to supper, it complements perfectly.
Greek Yogurt Fruit Parfait
Serves 1 – Prep time, 5 minutes.
Calories per serving: 450
Fat per serving: 12.4g
Saturated Fat per serving: 1g
Monounsaturated fat per serving: 3.6g
Polyunsaturated fat per serving: 6.8g
Protein per serving: 22.5g
Carbohydrates per serving: 68g
Fiber per serving: 9g
Cholesterol per serving: 9g
Iron per serving: 2mg
Sodium per serving: 69mg
Calcium per serving: 272mg
3/4 fat free plain Greek yogurt
2 cups sliced and mixed plums, peaches, nectarines, pears, and blueberries or blackberries
3/4 cup puffed rice cereal
2 tablespoons walnuts and almonds (or pecans) toasted and finely chopped
1 tablespoon ground flax-seed
1 tablespoon genuine maple syrup, agave nectar or honey
- In a tall 4 cup container or jar, layer half of the yogurt, fruit, cereal, nuts, flax-seed and syrup.
- Repeat with remaining half of ingredients, ending with syrup. (If you like your parfait more crunchy, pack cereal just before eating instead, or choose a rolled oat cereal)
- Refrigerate for up to 5 hours before enjoying.
This is just an infinitesimally tiny speck of the massive variety of delicious foods you can have for any mealtime, they’re not cost prohibitive, they switch on your metabolic burners, give tons of great vitamins and other healthy pluses, and the best part is the flavor. Feels like cheating, but couldn’t be further from the truth. One of the biggest tenets of the Cruise Control Diet is being able to eat like any other normal person, but in making wiser choices and portion control when we do! Eating things that are good for you no longer feels like punishment!