Fibromyalgia Pain Relief – What Helps Fibromyalgia Naturally?

Click Here to Find Out the Holistic Guide to Combat Chronic Fatigue and Fibromyalgia

Fibromyalgia Pain Relief - 5 Tips On Proper Fibromyalgia Diets

In order to treat or completely eliminate fibromyalgia, many doctors advocate adjusting your diet for levels of energy and immune system enhancement. Though you likely suffer from a number of fibromyalgia symptoms, if proper diet eliminates or eases even one of those symptoms then isn’t it worth your time to give it a try? To help you adjust your diet and feel better, here are 5 tips on proper fibromyalgia diets.

The first of the 5 tips on proper fibromyalgia diets is to increase the variety of foods you eat and vary the amounts and combinations. What this does is help your body to get a wider range of the vitamins and minerals you need along with fatty acids that will improve overall health.

To that end, you should also try to incorporate more organic foods into your diet. The chemicals used in other vegetables can reduce their nutritional value and thus cause you to lose the vitamins and minerals that are so important to your fibromyalgia diet.

Second of the 5 tips on proper fibromyalgia diets is to change your eating patterns. Instead of eating the standard three meals a day, consider eating less more often. Try to eat a small meal as often as every three hours. This keeps your metabolism high and your energy levels with it, and you will feel more energy.

Third in the 5 tips on proper fibromyalgia diets is to be aware of what you should avoid. Stay away from fast food and junk food. In addition to that, keep caffeine, sugar, and any unnecessary drugs (like alcohol) out of your system.

Many of these foods and additives will cause you to have sharp rises and falls in energy and metabolic levels. What you want when you have fibromyalgia, or even just for overall health, is to have a constant feeling of well-being that comes from balanced diet.

Fourth in the 5 tips on proper fibromyalgia diets is to keep your diet balanced. Of the top 5 tips on proper fibromyalgia diets, keeping your diet balanced is probably the most important. If you try to control the balance of complex carbohydrates, essential fatty acids, lean animal protein, vegetable protein, and healthy plant fats, then you will feel better and your body will get stronger. Additionally, by doing that you are simply making the other tips easier to follow.

Finally, you want to make sure you are paying attention to food intolerances and allergic reactions. Remember that if your diet is making you feel worse, it is only going to make the fibromyalgia worse right along with it. The idea of the diet is to feel better overall, so it is important to make sure you know how certain foods make your body react.

These 5 tips on proper fibromyalgia diets will hopefully help you to deal with your condition. By understanding each of these tips, you can go a long way in feeling better just through what you eat. So sit down and come up with your fibromyalgia diet so that you can feel better and live a more normal life.

Fibromyalgia Pain Relief – Get Well: Exercise Tips for Fibromyalgia Sufferers

If you suffer from fibromyalgia, it is possible that you will benefit from a carefully constructed exercise program. However, those who have fibromyalgia are often not in the best of shape, so it is important to implement the exercise carefully and with a plan in mind. Here are some exercise tips for fibromyalgia sufferers that can help you to feel better and get your active lifestyle back again.

If you have fibromyalgia, you may not feel like exercising. So, then, why do it? Part of implementing exercise to cope with fibromyalgia is understanding why you would do that.

Exercise can lessen your pain and prevent weakness of your muscles. Endurance exercise, like walking and cycling, can help you become stronger overall and give you additional energy. In a nutshell, exercise will help you feel better overall. As long as you do it the right way, exercise can be one of the most effective treatments for those who suffer from fibromyalgia.

Watch this video - Fibromyalgia Pain Relief Stretches - Ask Doctor Jo

Start Slowly

If you suffer from fibromyalgia, you know that you are not usually energetic and that your body has likely become somewhat stagnant. Because of the blow to your overall physical fitness, you should make sure you start slowly.

With that in mind, one of the best exercise tips or fibromyalgia suffers is to go from low amounts and intensities in your workouts and work up to the higher ones and longer sessions.

Helpful exercises for those with fibromyalgia include low impact exercises, walking, and anything that may be designed for those with arthritis. Water exercise classes and programs, in fact, are as good as any for those with fibromyalgia.

Stretch First

No matter what exercise you choose to help you with your fibromyalgia, you have to stretch first. No matter what, one of the top exercise tips for fibromyalgia sufferers you will get is to stretch. Stretching helps your body warm up before activity begins. Additionally, it is its own type of exercise and can improve blood flow. You will also greatly reduce the risk of injury as you exercise if you remember to stretch first.

Soreness is Okay

Another one of the exercise tips for fibromyalgia sufferers is to expect some soreness. Listen to your body and make sure you don’t overdo things, but when you start a new exercise program, you are going to feel some soreness. As you continue your program and become stronger, though, the soreness will likely begin to subside. If, though, the pain gets worse or is intense, then it is time to cut back on the exercise.

Additionally, talk to your doctor before you start an exercise program to make sure your fibromyalgia will cause no complications. If he or she gives you the okay, then you will be on your way to feeling better and being happier.

With the help of these exercise tips for fibromyalgia sufferers, you can aid in your own treatment. Exercise will help you feel stronger and increase your stamina. Before you know it, if you plan it right, you will be exercising more and feeling your fibromyalgia less. In the end, isn’t that the only goal you really have?

This article is from the Get Your Health Back – Fibromyalgia & Chronic Fatigue Freedom. It consists of a strategy filled with guides on sleep, pain, depression, anxiety, diet, exercise and fitness plans, diet plans and packed with 369 healthy and delicious recipes

To find out more about this program, visit the website - Get Your Health Back – Fibromyalgia & Chronic Fatigue Freedom

Managing Chronic Fatigue Syndrome – How Do You Fix Fatigue Quickly?

Click Here to Find Out the Holistic Guide to Combat Chronic Fatigue and Fibromyalgia

Managing Chronic Fatigue Syndrome - Things to Know About Chronic Fatigue Syndrome

You usually meet the summer with a feeling of complete exhaustion and insomnia; you feel like going on holidays, having rest, mustering your strengths and thus preparing for a new academic year or work. Probably you can attribute yourself to people who can’t turn their thoughts from work problems to something more pleasant. You are likely to suffer from chronic fatigue syndrome.

Businessmen often complain that even at home, that they can’t stop thinking about work.  These thoughts are still spinning in their head even when the man is trying to fall asleep. As a result, he can’t fall asleep for a long time and this is the way insomnia develops.

Constant insomnia, a long working day (more than 8 hours) are a great stress for our body. And finally, it starts sounding the alarm, reminding us about its needs with different indispositions starting from fatigue, tension, high irritability, headache and more serious disorders.

Recently conducted research identified professions mostly subject to the “burnout” phenomenon. These people always have to communicate with others.  The four riskiest occupations include:  teacher, psychologist, actor, manager, etc. 

Students also form a separate group of risk.  As they have to burn up the midnight oil, cramming for their exams or completing their college term papers. During the day they have to balance between studies and work.

Every person has his/ her own ways of relieving tension, having rest from pressure at work. Scientists define these methods as “ecological” and “non – ecological “. “Non – ecological “ways of entertaining include: drinking, smoking, drugs, overeating and gambling. These   methods are called “non – ecological “because a person who does not know other forms relaxation can get addicted to them.

Many people agree that far more “ecological” ways of rest after the work are walking, meeting with friends or spending time in the family circle, watching TV, taking a soothing hot bath or shower and so on.

To find time for rest you should be able to manage your time effectively. If you work all day long and on coming home, continue doing it (it does not matter in thoughts or really), your efficiency will gradually decline.

All the time you are “boiling” in your own problems and you find it impossible to forget about them and then have an objective look at them. So you are to plan your time so that you have some leisure during work and after it.   It does not matter what you do during the rest. The point is to free your head from work issues at that moment.

If you can’t get rid of thoughts about your work during the rest, try to arrange with “a responsible part of yourself “, dealing with these problems that it will give you a little time – off.  And then you will return to them at the appointed time. In this case you will have a more efficient control of your state. Your problems will not be solved just because you are thinking about them all the night.

If you manage to find some easy methods of relaxation and rest, you will avoid “burnout” effect and you will feel better. You can use any methods of trance and relaxation during the day, plunging into relaxed state for several minutes.  This way you will relieve yourself from stress, prepare for responsible appointment, tuning yourself for certain feelings such as calmness, self- confidence, vitality, burst of energy and high spirits.

Managing Chronic Fatigue Syndrome - 38 Superfoods for Relief from Chronic Fatigue Syndrome

The main indications of chronic fatigue syndrome (CFS), on the other hand, are overall general physical and mental weariness. There are many different causes of tiredness. Just because you’re frequently tired doesn’t necessarily mean you’ve got CFS. The condition must persist for more than six consecutive months and include other symptoms such as memory loss, sore throat, headaches and muscle/joint pain without swelling or redness.

Though there are several potential causes for CFS, the main reason for all fatigue is poor nutrition. Other causes could be faulty digestion, food allergies, obesity, sleep problems, tension or depression. Smoking, alcohol and drugs are also contributing factors.

The main indications are physical and mental weariness. It can be so severe that people are unable to participate fully in normal, everyday activities. Even getting plenty of rest doesn’t seem to make any difference for most sufferers. But, with basic lifestyle changes and a diet rich in whole food nutrients, almost anyone can help prevent or even reverse these symptoms.

You can switch to a more wholesome diet that consists mainly of fresh fruits, vegetables and whole grains. Citrus fruits, berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all full of vitamin C, which helps promote a healthy immune system. Zinc does the same.  Red meat, fortified cereals, peanuts and dairy products are all good food sources of zinc.

And, for protein, focus on fish high in omega-3 oils and lean poultry, since they are loaded with essential fatty acids (EFAs) which help improve circulation and oxygen uptake with proper red blood cell flexibility and function. It’s imperative to get EFAs from your dietary choices, as the body cannot manufacture them.  EFA deficiencies are linked to diminished mental capacities and immune function.

Other things that will help include decreasing stress and getting plenty of good quality rest and regular moderate exercise. Drink lots of pure, clean water, and avoid sweets, caffeine, sodas, processed and salty foods.  Set obtainable goals and think positively.

For more ideas on managing chronic fatigue syndrome, watch this video - Tips For Living With CFS / ME | Chronic Fatigue Syndrome/ Myalgic Encephalomyelitis

This article is from the Get Your Health Back – Fibromyalgia & Chronic Fatigue Freedom. It consists of a strategy filled with guides on sleep, pain, depression, anxiety, diet, exercise and fitness plans, diet plans and packed with 369 healthy and delicious recipes

To find out more about this program, visit the website - Get Your Health Back – Fibromyalgia & Chronic Fatigue Freedom

Fibromyalgia Help – How Can I Ease Fibromyalgia Pain?

Click Here to Find Out the Holistic Guide to Combat Chronic Fatigue and Fibromyalgia

Fibromyalgia Help – What are the Symptoms of Fibromyalgia?

Fibromyalgia is a chronic and common disease that affects 2-4% people of total world population. Although the cause behind this disease is unknown till date, but the syndromes are very well known. It is very painful for the people suffering from this disease. The pain is widespread and produces a fatigue disorder. This disease mostly affects muscles, ligaments, tendons and other soft fibres in the body; as a consequence, patients feel the pain in the muscle joint areas of body, such as neck, shoulder, elbow and heap.

Some experts take it as a special form of arthritis, but the fact is the affected muscles in the body are not deformed like arthritis cases. Fibromyalgia is some sort of neuro-muscular pain, which affects the musculoskeletal schema of human body. Patients can suffer from the following symptoms:

    * Widespread pain for more than 3 months.

    * Tenderness in the neck, shoulder, knee, elbow, or upper buttocks or thigh areas.

    * Trouble sleeping.

    * Tiredness in the morning or late in the day.

    * Mood changes

    * Irritable bowel syndrome.

    * Headaches, sometimes migraines.

    * Difficulty concentrating.

    * Numbness and tingling in hands, arms, feet, legs or face.

    * Abdominal pain.

    * Bloating.

    * Long lasting morning stiffness

    * Constipation.

    * Diarrhoea.

    * Fatigue that interferes with work and daily activities.

    * Sleep problems (difficulty falling or staying asleep, waking up feeling tired).

In addition of those symptoms fibromyalgia patients often feels anxiety along with depression. They feel lethargic and may feel frustrated in their life. This depression often leads them to commit suicide.

Women may also face problems in their periods and suffer from other feminine diseases.

In a recent research it is found that women are more affected than men. It is a common phenomenon that women lacks calcium a bit more than men, this may be the reason behind that.

Fibromyalgia disturbs sleep; this leads to mental weakness and often causes mental disorder. The cause behind this disease is still mystery but the resultant effects are very acute. It generally affects people of any age, some experts have revealed that after a traumatic disease or a massive flue fibromyalgia may starts.

Identifying the tender points in the body makes diagnosis of fibromyalgia syndrome. At the diagnosis of fibromyalgia, other chronic syndromes such as thyroid disturbance, Lyme disease, chronic fatigue syndrome are assumed eliminated. Pain in 11 to 18 tender points indicates fibromyalgia syndrome.

Fibromyalgia Help - Treatment for Fibromyalgia

Although there is no exact treatment for fibromyalgia, but some preventive measures can be taken to get rid of it. Presently doctors are concentrating on managing pain, relaxing muscles and reduced depression. Doctors prescribe patients, low-stress exercises such as walking, swimming, water aerobics, and biking rather than muscle-straining exercises such as weight training. Some other measures are heat applied to sore muscles, stretching exercises (Pilates is one form.) and massage.

    As there is no specific medicine for fibromyalgia, doctors try to reduce the pain and increase the sleep. In order to achieve that following types of medicines are prescribed:

Analgesics

Acetaminophen (Tylenol, others) may reduce the pain and stiffness caused by fibromyalgia. However, its effectiveness varies with individuals. Tramadol (Ultram) is a pain reliever medicine that may be taken with or without acetaminophen.

Doctors often recommend nonsteroidal anti-inflammatory drugs (NSAIDs) — such as aspirin, ibuprofen (Advil, Motrin, others) or naproxen sodium (Anaprox, Aleve) — in combination with other medications, but NSAIDs haven't proven to be useful in control the pain in fibromyalgia when taken by themselves.

Antidepressants

Doctors advise antidepressant medications, such as amitriptyline, nortriptyline (Aventyl, Pamelor) or doxepin (Sinequan) to help deep and uninterrupted sleep. Fluoxetine (Prozac) in mixture with amitriptyline has also been found efficient. Sertraline (Zoloft) and paroxetine (Paxil) are also effective for the patients suffering from depression. These medications may be beneficial by affecting serotonin levels in the brain.

Muscle relaxants

Taking the medication cyclobenzaprine (Flexeril) at bedtime may help to take care of muscle pain and spasms.

Doctors strictly oppose consumption of sleeping pills and pain killers. Patients sometimes take them for quick relief, but the effect is very short term while the side-effect lasts for a long term. These medicines are type of narcotic, so these are very harmful for the patients.

    Some self-made measures can also be effective to prevent fibromyalgia. These procedures can be exercised in home. The measures are:

        * Proper workout includes walking, swimming, biking and water aerobics. A physical therapist may help you develop a home exercise program.

        * Stretching, Free-hands, Good posture and relaxation workouts are also helpful.

        * Develop a plan to avoid or limit over-exertion and poignant stress. Give yourself time each day to rest.

        * Exercise stress lessening techniques, such as deep-breathing exercises, meditation and Yoga.

        * Leading a very healthy and simple lifestyle can also help to prevent fibromyalgia.

For more ideas on fibromyalgia help, watch this video - What Foods Trigger Fibromyalgia Pain?

This article is from the Get Your Health Back – Fibromyalgia & Chronic Fatigue Freedom. It consists of a strategy filled with guides on sleep, pain, depression, anxiety, diet, exercise and fitness plans, diet plans and packed with 369 healthy and delicious recipes

To find out more about this program, visit the website - Get Your Health Back – Fibromyalgia & Chronic Fatigue Freedom

Reverse Your Arthritis Without Drugs – What is the Best Treatment for Arthritis?

Click on Here to Discover How You Can Completely Heal Any Type of Arthritis In 21 Days or Less

Reverse Your Arthritis Without Drugs - These Foods Beat Arthritis

An arthritis diagnosis sounds like a sentence to a life, accompanied by pain, disability, and expensive medication and their side effects.

A new study by researchers from the Physicians Committee for Responsible Medicine published in the journal Frontiers – Nutrition concludes that it doesn’t have to be this way.

The team performed a review of existing studies and found that a surprising (and controversial) diet that could reverse your arthritis without drugs.

Firstly, they found that plant-based diets were great at reducing inflammation, which is at the heart of arthritis.

From the majority of existing studies, they concluded that diets that contained a lot of meat and dairy were the most likely to cause inflammation.

C-reactive protein, one of the chief contributors to inflammation, was found to be much higher in people who consumed meat and dairy than in people who did not.

Secondly, with the exception of fish, olive oil, and avocado, excessive fat consumption worsens inflammation and arthritis symptoms. A lot of the fats in the typical Western diet come from meat, dairy, and eggs, proving why plant-based diets help.

Of course, this is not always true. If you turn vegan but load your diet with vegetable oils, your arthritis symptoms will remain.

Thirdly, people who consume plant-based diets lose more weight and maintain a healthier weight than those who eat animal-based foods. This reduces the weight they load on their joints, which prevents them from deteriorating as fast as those of overweight people.

But it is not necessarily true in all cases. A vegan diet filled with white bread and other refined grains will not result in weight loss.

Also, because of all the vegetables and whole grains, plant-based diets contain more fiber and other nutrients compared to the typical Western animal-based diet. This is great for cultivating a great variety of gut bacteria which, while sounding gross, is precisely what you want.

Finally, the studies revealed people who ate mostly plants suffered from a lot less pain than people who consumed animal-based products, which could have been due to the reduction in inflammation .

Reverse Your Arthritis Without Drugs - Now if turning vegan isn’t your cup of tea then learn how I (and thousands of readers) cured our arthritis in 21 days or less with simple lifestyle changes…

Reverse Your Arthritis Without Drugs – 8 Foods that Reverse Arthritis

Two Indian researchers have just published a study in the journal Frontiers in Nutrition that reviews hundreds of previous studies on food chemicals and foods that relieve arthritis.

It pinpoints 8 types of food that have been scientifically proven to drastically improve (even heal) arthritis.

According to them, the existing research backs the following foods for arthritis relief:

1. Whole grains like barley, canary seed, corn, fonio, millet, oats, rye, sorghum, whole wheat, and wild rice. These contain lots of fiber, antioxidants, phytic acid, vitamin E, and selenium, all of which have been found to have anti-inflammatory properties.

They must be whole grains, however. Refined grains from which the bran and germ have been removed, leaving only the endosperm, have almost no nutritional value.

2. Vegetables of pretty much any form. The study does not list specific vegetables, but states that the research backs the effectiveness of a vegan diet for arthritis remission, especially if it is preceded by a one-week fasting diet during which you consume only vegetable broth, herbal teas, and vegetable juice. If this sounds too unpleasant, they do mention that vegan diets alone have a lot of research behind them, so dive straight in.

3. Fruit  contains plenty of phytochemicals that can fight off inflammation and regulate your immune system, like Anthocyanins, Resveratrol, Mangiferin, Kaempferol, p-Coumaric, bromelain, and various other polyphenols.

You can find large amounts of these in dried plums, black grapes, mangoes, grape fruit, oranges, apples, tomatoes, pineapple, and freshly home-squeezed orange juice without sugar.

4. Legumes for the fiber they contain, but especially soybeans. The latter contains a substance called Genistein, which regulates your immune system so inflammation cannot get out of control.

5. Spices, especially cinnamon, ginger, turmeric, and curcumin.

6. Tea, and especially green tea. The latter is abundant in a substance called Epigallocatechin-3, which has been found to be effective against everything from neurodegenerative diseases to arthritis.

7. Probiotics and prebiotics. Probiotics are plentiful in any fermented or bacteria-enhanced foods like yoghurt, sauerkraut, kefir, buttermilk, soy sauce, tempeh, miso, and blue cheese, while you can find prebiotics in whole grains and legumes. These seem able to reduce oxidative stress and inflammation and thereby joint stiffness and pain.

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8. Essential Fatty Acids like Omega-6 and Omega-3 oils. For a good omega-6 oil, the study suggests Borage seed oil which has successfully been tested on arthritis patients, probably because it is the best form of gamma-linolenic acid. Black currant seed oil contains both Gamma-linolenic acid and omega-3, and has also proved effective, while fish oil is the old stand-by for fighting oxidative stress and inflammation.

But for best results to completely reverse your arthritis without drugs, you should follow the clear 3-steps found here…

Reverse Your Arthritis Without Drugs – This Power Food Cures Arthritis and Type 2 Diabetes

There is no plant like this one. It can be used to improve all diseases. You can make cream out of it to apply to skin or a tasty juice that works better than most medicine.

It has special healing properties for arthritis and type 2 diabetes.

It’s also extremely easy to grow. You hardly ever have to water it. Or if plants are not your thing, you can find its gel in every health food store.

Although aloe vera contains 99% water, the 1% left includes two extremely powerful healing substances. Glycoprotein stops inflammation and pain while polysaccharides speed up cell recovery and repair.

These anti-inflammatory properties make aloe vera an excellent plant for arthritis, both applied to the joints externally, and consumed orally.

Preparing aloe vera is easy. Cut off one leaf, slit it open sideways, and squeeze out the gel. That’s it.

For external use, apply the gel directly to the painful area. There is no risk of side effects when it is used like this.

As a drink, add a scoop of aloe vera gel into fruit juice and mix well in a blender. Start out with a tiny scoop to see how it affects you. Some people experience a drop in blood sugar, diarrhoea, and other side effects when used internally.

Side effects for one person but heaven-sent results for another. A drop in blood sugar is exactly why aloe vera is considered incredible for type 2 diabetes. Again, be careful to start slowly as this is a powerful plant.

If you don’t want to go through the hassle of growing your own aloe vera, you can find organic aloe vera gel in your local health food store.

For more ideas to reverse your arthritis without drugs, watch this video - Rheumatoid Arthritis: HEALED FROM RA NATURALLY ... inspirational story

If aloe vera is not enough to cure your arthritis and you want to reverse your arthritis without drugs, here are other steps I took to reverse my long lasting, crippling arthritis permanently…

If you’re suffering from type 2 diabetes, here is a 3-step strategy to get type 2 diabetes under control – starting today…

This post is from the Arthritis Strategy Program. It was created by Shelly Manning, a former arthritis sufferer and a health consultant.

A Brief Background on the Author

Like you, Shelly Manning also suffered from arthritis, particularly osteoarthritis. This was due to her weight and desk job. Her condition eventually took a toll on her relationship with her (former) husband.

It was when she went to Hong Kong that she met Janerdquo, an old woman who owned the restaurant where she ate. Janerdquo supposedly offered her a bowl of a weird-smelling soup, which helped ease her joint pain. She ate there each day for 10 days until she was completely healed from arthritis.

Shelly Manning decided to research this natural remedy and to create a step-by-step treatment plan to others who are suffering from different types of arthritis, such as gout, rheumatoid arthritis, osteoarthritis, fibromyalgia, and psoriatic arthritis.

That’s why she created “The Arthritis Step By Step Strategy.” According to her claims, this unique strategy will get rid of joint pain and stiffness, repair your damaged joints, and treat the underlying cause of your arthritis.

Shelly teamed up with Christian Goodman, the owner of Blue Heron Health News, a publishing company that aims to help people to take responsibility for their own health by using natural health alternatives for preventing arthritis in fingers and knees naturally.

To find out more about this program, go to Reverse Your Arthritis Without Drugs

Revealing Here the 10 Easy Fat Loss Recipes to Help Burn Belly Fat

Click on Here to Learn How to Create Quick & Easy Fat Burning Recipes That Will Taste Just Like Your Favourite Meals

Easy Fat Loss Recipe #1 – Apple Oatmeal Pancakes

Makes 1 Serving (4 to 6 small pancakes)

Ingredients

6 egg whites
cup oatmeal (dry)
1 tablespoon unsweetened apple sauce
Pinch of cinnamon powder

Pinch of stevia
1 apple, diced finely
teaspoon baking soda
Cooking spray

Directions

1. First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the diced apple), spray some pam (or other cooking spray), drop by spoonful onto the pan.

2. When bubbles start to form, place evenly on pancake some of the diced apple.

3. Let them set in before flipping the pancake.

4. Makes about 4-6 pancakes depending on the size.

Nutritional Facts

(Per Serving)

·         Calories: 240

·         Protein: 28g

·         Carbohydrates: 32g

·         Fat: 0g

Easy Fat Loss Recipe #2 – Ginger Beef

Makes 2 Servings

Ingredients

2 sirloin steaks (4oz each), cut in strips
1 tablespoon olive oil
1 small onion, diced
1 clove garlic, crushed
2 diced tomatoes
1 teaspoon ground ginger
4 tablespoons apple cider vinegar
Salt and pepper

Directions

1. Place the oil in a large skillet and brown the steaks in it over medium-high heat.

2. When both sides are well-seared, add the onion, garlic, and tomatoes.

3. In a bowl, stir the ginger, salt and pepper into the vinegar and add that mixture to the skillet, stirring to combine.

4. Cover the skillet, turn the heat to low, and let the whole thing simmer until liquids evaporates completely.

Nutritional Facts

(Per Serving)

·         Calories: 208

·         Protein: 31g

·         Carbohydrates: 3g

·         Fat: 8g

Easy Fat Loss Recipe #3 – Asia Turkey Burgers

Ingredients

1-pound ground turkey

cup minced onion

3 tablespoons chopped fresh parsley

2 tablespoons Worcestershire sauce

2 tablespoons minced green bell pepper

1 tablespoon soy sauce

1 tablespoon water

1 tablespoon grated fresh ginger

Salt and pepper

2 cloves garlic, crushed

Directions

1. Combine all the ingredients in a big bowl.

2. With clean hands, squeeze it together until it is very well combined

3. Divide into three equal portions and form into burgers about 4- inch (2 cm) thick.

4. Spray a skillet with non-stick cooking spray.

5. Place over medium-high heat.

6. Cook the burgers for about 5 minutes per side until cooked through.

Nutritional Facts (Per Serving)

·        Calories: 184

·        Protein: 33g

·        Carbohydrates: 4g

·         Fat: 4g

Easy Fat Loss Recipe #4 – Hot Paprika Shrimp

Makes 2 Servings

Ingredients

8oz shrimps, shelled and deveined
1 tablespoon macadamia oil
1 teaspoon paprika

Pinch cayenne pepper
2 cloves garlic, crushed

Directions

1. In a skillet over medium-high heat. Saut the shrimp and garlic.
in the oil for about 5 minutes until it is pink.
2. Sprinkle the paprika and cayenne over it.
3. Cook for about another minute and serve.

Nutritional Facts

(Per Serving)

·         Calories: 159

·         Protein: 23g

·         Carbohydrates: 1g

·         Fat: 7g

Easy Fat Loss Recipe #5 – Apple Mustard Pork Tenderloin

Makes 4 Servings

Ingredients

1-pound pork tenderloin
cup apple cider vinegar
2 tablespoons unsweetened apple sauce
1 clove garlic
2 teaspoons soy sauce
teaspoon grated ginger
2 teaspoons Dijon mustard

Directions

1. Place the pork in a slow cooker (or in a baking dish).

2. Combine all remaining ingredients in a bowl and mix together.

3. Pour mixture over pork, coating the pork generously.

4. Cover and cook on low for 6 hours (or 45 minutes at 350oF in cooking in oven).

Nutritional Facts

(Per Serving)

·         Calories: 182

·         Protein: 30g

·         Carbohydrates: 2g

·         Fat: 6g

Easy Fat Loss Recipe #6 – Quinoa Burritos

Makes 2 Servings

Perfect for a snack, spread or sandwich

Ingredients

2 small whole wheat tortillas
cup quinoa, cooked
4 egg whites
avocado, cubed
1 cup lettuce, shredded
cup salsa
cup red onion, diced
cup black beans
cup fresh cilantro

Directions

1. Cook quinoa and egg whites separately. Then mix with black beans, cilantro and onion.

2. Spead half mixture equally on whole wheat tortillas.

3. Top with salsa, avocado and lettuce.

4. Wrap and enjoy!

Nutritional Facts

(Per Serving)

·         Calories: 272

·         Protein: 17g

·         Carbohydrates: 33g

·         Fat: 8g

Easy Fat Loss Recipe #7 – Kale Chips

Makes 2 Servings

Ingredients

2 handfuls kale leaves
1 teaspoon cayenne pepper
Cooking spray
Sea salt

Directions

1. Preheat oven to 350F.

2. Arrange kale on a non stick baking sheet.

3. Very lightly coat kale with cooking spray and a bit of sea salt.

4. Sprinkle cayenne pepper on top of the kale and bake for 10 minutes or until crispy.

Easy Fat Loss Recipe #8 – Cajun Style Sweet Potatoes

Makes 2 Servings

Ingredients

2 medium (5oz) sweet potatoes
1 teaspoon paprika
teaspoon onion powder
teaspoon thyme
 teaspoon rosemary
teaspoon garlic powder
Pinch of cayenne pepper
1 teaspoon olive oil

Directions

1. Preheat oven to 375oF. In a small bowl, stir together paprika, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.

2. Slice the sweet potatoes in half lengthwise.

3. Brush each half with olive oil.

4. Rub the seasoning mix over the cut surface of each half.

5. Place sweet potatoes on a baking sheet or in a shallow pan.

6. Bake until tender or about 45 minutes.

Nutritional Facts

(Per Serving)

·         Calories: 124

·         Protein: 2g

·         Carbohydrates: 27g

·         Fat: 2g

Easy Fat Loss Recipe #9 – Southwestern Eggs

Makes 1 Serving

Perfect for a snack, spread or sandwich

Ingredients

1 whole hard-boiled egg
3 hard-boiled eggs, whites only
1 tablespoon Greek yogurt
Pinch of chilli powder
Pinch of garlic powder
Pinch of onion powder
1 teaspoon apple cider vinegar

Directions

1. Peel the eggs and slice the eggs in half.

2. Carefully remove 3 yolks (leaving 1 yolk) into a mixing bowl.

3. Mash the eggs with a fork. Stir in, yogurt, chilli powder, garlic powder, onion powder, apple cider vinegar, and mix until creamy.

Nutritional Facts

(Per Serving)

·         Calories: 129

·         Protein: 20g

·         Carbohydrates: 1g

·         Fat: 5g

Easy Fat Loss Recipe #10 – The Thermoccino Smoothie

Makes 1 Serving

Ingredients

1 scoop Vanilla Iso-Smooth Isolate Protein
1 shot of espresso
cup of greek yogurt
Pinch of stevia
Pinch of cinnamon
5 ice cubes

Directions

Blend and Enjoy!

Nutritional Facts

(Per Serving)

·         Calories: 169

·         Protein: 35g

·         Carbohydrates: 3g

·         Fat: 1g

To get more ideas for easy fat loss, watch this video - The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)

This post is from the Metabolic Cooking– Fat Loss Cookbook written by Karine Losier and Dave Ruel. To find out how you easily lose weight by eating healthily.

To find out more about Metabolic Cooking, visit the website – Easy Fat Loss

Dave Ruel

Dave is the most respected and trusted fitness cook in North America and is a firm believer that eating healthy to support your body goals DOES NOT have to be plain and boring.

He's seen fitness enthusiasts go the usual route of steamed chicken, baked potatoes, and broccoli for every meal and has had the opportunity to teach them that there is a 'better way'.

With Dave's approach, you're never dieting, you're just eating healthy because you love it.

Dave has a large background in helping others achieve their goals, be it fat loss or muscle building and is always learning new and innovative techniques to use in the kitchen.

Karine Losier

Karine, co-author of Metabolic Cooking is also known as the 'Lean Kitchen Queen' and has a strong passion for food, fitness, and culinary adventures. She gets excited about challenging the commonly used techniques that most chefs turn to while seeking out healthier alternatives. Simply put, she's a real kitchen glamour renegade.

Karine isn't just a bubbly little chef either. She's holds a master's degree in psychology so she is fully aware of all the psychological struggles that people face with regards to their eating habits and diets, thus why she knows the importance of good nutrition that tastes great and serves to motivate people to stick with their diet by challenging their commonly held psychological beliefs.