Eating Mistakes that Slow Metabolism #7-8

7. You're Missing this Crucial Vitamin Vitamin D is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough through their diet. Get 90% of your recommended daily value (400 IU) in a 3.5 ounce serving of salmon. Other good sources include:

• Tuna
• Shrimp
• Tofu
• Fortified Milk
• Cereal
• Eggs
  

8. Your Diet Needs to Pump Iron
Iron-rich foods are essential for carrying the oxygen your muscles need to burn fat, says Lakatos. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals and spinach are excellent sources. Try this tasty Mushroom and Spinach Quiche recipe, which uses a healthy, fiber-packed oat crust instead of the standard pie crust.

Mushroom and Spinach Quiche in an Oat Crust
Prep Time: 25 minutes
Bake Time: 40 minutes
Total Time: 65 minutes
Servings: 6 (1 wedge)

Ingredients:

• 1 cup regular oats
• 1/3 cup oat bran
• 2 tablespoons chilled butter or stick margarine, cut into small pieces
• 3 tablespoons cold water
• 1 cup chopped leek
• 1 1/4 cups sliced mushrooms
• 1 cup evaporated fat-free milk
• 1/4 cup (1 ounce) grated Parmesan cheese
• 1/2 teaspoon salt
• 1/4 teaspoon dried dill
• 1/4 teaspoon dried thyme
• 1/4 teaspoon black pepper
• 3 large egg whites
• 2 large eggs
• 1 (10-ounce) package frozen chopped spinach, thawed, drained and squeezed dry
• 1/4 cup (1 ounce) finely shredded Gruyere or Swiss cheese

Directions:

1. Preheat oven to 375 degrees.
2. To prepare the crust, combine the oats and oat bran; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add water; stir just until moist. Press mixture gently into a ball on wax paper and cover with additional wax paper. Roll dough, still covered, into a 10-inch circle.
3. Remove 1 sheet of wax paper and fit dough into a 9-inch pie plate coated with cooking spray. Remove top sheet of wax paper. Bake for 7 minutes. Cool on a wire rack.
4. To prepare the filling, place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add leek; saute for 2 minutes. Add mushrooms; saute for 5 minutes. Remove from heat; spoon into a bowl.
5. Combine milk and next 8 ingredients (through spinach) in a blender and process until smooth. Add to mushroom mixture, and stir well. Pour into prepared crust and sprinkle with Gruyere cheese. Bake for 35 minutes or until a knife inserted near the center comes out clean. Let stand 5 minutes before serving.

Nutritional Information (per serving): 235 calories, 10 g fat, 3.9 g fiber