7 Quick & Easy Cooking Tricks



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7 Quick & Easy Cooking Tricks To Banish

Your Boring Diet And Burn Fat Faster!

You’re about to discover how you can optimize your fat loss results by making the best use of your kitchen and your food simply by unleashing the “hidden metabolic power” of the food that’s lying dormant inside your kitchen cupboards or your fridge!

So make sure to read every word of this information packed report! And get ready to say goodbye to your boring diet and watch your body burn more fat!

Table Of Contents

  • 250 Fat Torching Recipes
  • Cook With the RIGHT Sources of Protein
  • Cook With the BEST Fat Burning Oils
  • Spice it Up Your Foods
  • STOP Cooking With These UN-Metabolic Ingredients
  • Start Creating Your Own Metabolic Salad Dressings
  • Prepare Your Own Fat Torching Seasonings
  • Prepare Recipes With Plenty of Metabolic Thermo-Charged “Free” Vegetables

Proper Diets for Lowering Cholesterol


Proper Diets for Lowering Cholesterol

Cholesterol is a substance produced naturally in the body. There are two types of Cholesterol: HDL, commonly known as good cholesterol, and LDL, commonly referred to as bad cholesterol. A high level of cholesterol in the body can cause serious problems. One way of lowering cholesterol levels is through diet. A good cholesterol-controlling diet should avoid certain foods and encourage others. Here are some dietary suggestions for lowering cholesterol levels.

Avoid Foods that Contain Saturated Fat

Cholesterol is produced from saturated fat. A good cholesterol-controlling diet, therefore avoids foods high in saturated fat, and if possible eliminates them altogether. In cases where certain foods cannot be totally avoided, they should be consumed in very low quantities. Some of these foods are processed foods and high-fat animal products such as beef and chicken skin. In addition, saturated vegetable fats should be avoided. These also raise the level of bad cholesterol in the body.

Eat Foods Rich in Fiber

To control or lower cholesterol levels, you must eat more high-fiber foods like bread; especially those made from less-refined flour. In addition, you should eat a generous amount of grains and cereals. These foods not only lower cholesterol levels, they also lower the amount of calories you consume. Excess calories are naturally converted into fat by the body. If you have too much excess fat, the risk of having higher cholesterol levels increases.

Eat More Vegetables and Fruits

Cabbages, carrots, cucumbers and green leafy vegetables should be included in the diet of anyone who wants to lower or control her cholesterol levels. In addition to vegetables, fresh fruits should also be consumed. Fat levels in these foods are very, very low. These foods contain naturally-occurring minerals and vitamins.

3 Simple Steps That Transform Your Kitchen From Fat STORING Foods To Fat BURNING Foods.

Eat Fish and Lean Meat

A cholesterol-controlling diet should include generous portions of fish. Fatty fish, like cod, salmon and tuna, are rich in omega-3 fatty acids, an important nutrient needed by the body to remove excess cholesterol.

Those who cannot avoid eating meat should opt for lean meat such as poultry without the skin.

Eat the right quantities

It is not just removing or adding food items to your diet that matters in lowering or controlling cholesterol levels. You should also be eating these foods in the right quantities. It is recommended that you read the label or find out the levels of various nutrients in a particular food before you eat it. About 6- to 7-servings of cereals, 3- to 5-servings of vegetables, and 2- to 4-servings of fruits a day is good to keep your cholesterol levels low.




30 Fun Ways To Burn Calories and Get Slim


30 Fun Ways To Burn Calories and Get Slim

Give your slimming plan a boost with 30 fun ways to burn 200 calories a day

  1. Show some leg power and walk fast for 30 minutes. 
  2. Rearrange your bedroom and lug heavy furniture around for just 30 minutes.
  3. Go back to the 70s and rollerskate for half an hour.
  4. Hog the ski machine at your gym for 20 minutes.
  5. Do a 40-minute low-impact aerobics class.
  6. Dust off your bike and go for a 30-minute cycle.
  7. Book a badminton court for 45 minutes and persuade a friend to have a game with you.
  8. Do 30 minutes of circuit training exercise.
  9. Spring clean your house for an hour.
  10. Have a laugh with your partner and learn to ballroom dance – a one hour and 10 minute lesson is all you’ll need.
  11. Take a 30-minute hike in the countryside – and then order a diet drink when you get to the pub.
  12. Go for a 30-minute jog.
  13. Get rid of your aggression and have a go at kick boxing – 20 minutes is enough.
  14. Tidy up your garden for 45 minutes.
  15. Spruce up your front room and paint the walls for 45 minutes.
  16. Do a 60-minute class of aqua aerobics.
  17. Row vigorously on the machine at your gym for 30 minutes.
  18. Have a go at horse riding – you’ll need to book a lesson for 1 hour and 30 minutes.
  19. Get together with friends and go ice skating for 40 minutes.
  20. Cycle vigorously on the exercise bike at your gym for 20 minutes.
  21. Have a fast and furious game of squash for just 20 minutes.
  22. Scrub your kitchen floor for 40 minutes.
  23. Go for a 30-minute swim, doing front crawl at a fast pace.
  24. Scrape off that wallpaper you’ve always hated for 45 minutes.
  25. Go clubbing with your friends and dance for at least 35 minutes.
  26. Hog the running machine at your gym for 20 minutes and run at a pace of 10 minutes per mile.
  27. Walk your neighbour’s dog for an hour.
  28. Learn to snorkel at your local pool – you’ll need to practice for 45 minutes.
  29. Get into martial arts and have a go at tae kwan do – you’ll only need to do it for 30 minutes.
  30. Join an aerobic dance class for 30 minutes.

These figures are based on a woman who weighs 11 stone. If you weigh more than this or are a man, you’ll burn more calories. If you weigh less, you’ll burn fewer calories.

How To Calculate Your Own Daily Energy Requirements


How to calculate your energy needs

Calculating your energy can easily be done through a simple calculation. Given the number of fad diets, fanciful theories and dubious exercise regimes out there, you would be forgiven for thinking that the whole business of weight loss, metabolism and calorie expenditure was highly complex.

But maintaining a stable body weight is not rocket science. If you can solve the energy equation, the number you see when you step on the scales will not change. And here’s the formula:


In other words, keep the amount of energy consumed and the amount of energy expended equal, and your weight will remain stable. If you want to lose weight, then you need to take in fewer calories than you expend, or increase the number you burn through activity. Ideally, do both — sensibly. Simple!

With a little vigilant label-reading and a beady eye on portion sizes, it isn’t too difficult to estimate how many calories you are consuming. But what about the ‘energy out’ side of the equation? Total Energy Expenditure (TEE) is a product of three things:

Your resting metabolic rate (the amount of energy needed to enable the body to function over a 24-hour period)

The amount of energy used in digesting and processing food (known as the thermic effect of food, and not enough of a contributing factor to get too excited about) and finally …

The amount of calories you expend during activity (both with and without your training shoes on). This final factor is the one that has the greatest potential for change — it can account for between 15 to 30 per cent of your TEE — which is why exercise is such a crucial part of any successful, sustainable weight loss program.

You can get a good estimation of your average total daily energy expenditure, encompassing all three of the main components, by filling in the following sums.

1. Find your weight in kilograms (1kg = 2.2lb).

2. Put your weight into one of the following formulae to get a resting metabolic rate:


18 to 30 years old: weight x 14.7. Answer + 496 = RMR

31 to 60 years old: weight x 8.7. Answer + 829 = RMR


18 to 30 years old: weight x 15.3. Answer + 679 = RMR

31 to 60 years old: weight x 11.6. Answer + 879 = RMR

3. Now take this figure and multiply it by the number below that most closely matches your typical daily activity level. This should NOT include activity in the form of workouts or sports (that comes next) — it is simply your day-to-day activities. The majority of us would be described as sedentary.

  • 1.4  Sedentary (sit or stand most of the day) 
  • 1.7  Moderately active (some walking each day and regular active leisure pursuits such as gardening, DIY)
  • 2.0  Very active (physically active each day through work or leisure)

4. Now estimate the number of calories you expend on all the workouts you typically do in a week, and divide the figure by 7 to get an average daily value. Use the figures on the 10 Rules for Fat Burning Exercise feature chart to help you gauge your workout energy expenditure. Remember, the heavier you are, the more energy you burn during any activity.

TOTAL EXPENDITURE divided by 7 = ____________

5. Add together the results from stage 3 and 4 and you have a reasonable estimate of how much energy you need per day to maintain your current body weight.

Now all you need to do is keep the balance right!


The Top Fat-Burning Foods


Five Foods to Boost Metabolism & Burn Fat

The harder you make your metabolism work, the more fat you will burn. How do you make your metabolism work harder? It’s simple: eat whole, unrefined foods. Unlike processed foods that are easy for the metabolism to break down, whole foods are harder and require more work to break down during the digestion process. It’s a win-win situation because your metabolism enjoys the hard work AND benefits from the natural, unprocessed foods that help you feel fuller, longer. Here are five natural, whole foods that can boost your metabolism and help you burn fat.

Avocado: Containing a unique combination of essential fatty acids, monounsaturated fats and antioxidants, avocado is a natural anti-inflammatory food that helps maintain clean, healthy blood vessels, which increases metabolism efficiency.

Beans: Packed with high resistant starch and fibre, beans are no easy task to break down. In fact, when you eat whole beans, you body starts to use extra stored energy (calories) to help with the digestion process. This increases your metabolism production, which naturally burns excess fat.

Chili Peppers: Add a little heat to your next meal for a healthy metabolism! Chili peppers contain natural compounds that not only scorch your mouth, but also your fat (e.g., burn 50 to 100 calories after a spicy meal). And keep this in mind: the hotter the chili, the better the boost.

Green Tea: The two ingredients in green tea that work together to form a potent metabolism boosting, fat burning duo are caffeine and catechins (specific form of antioxidant). These ingredients are believed to stimulate the nervous system, which directly increases the metabolism and burns fat.

Coffee: Coffee is potent with natural caffeine that gives you the perky feeling in the morning! When you drink coffee, your metabolism production goes up by 15 percent, which helps strengthen immunity and slims the waist line.

For some individuals, increasing metabolism to help burn fat can be difficult. Supplements such as: Acai Metabolism Boost, Artichoke Extract, Pyruvate, and Raspberry Ketone can effectively boost metabolism, burn fat and increase energy


Five Health Benefits of the Goji Berry


Five Health Benefits of the Goji Berry

Even though this powerful superfruit is just now receiving spotlight attention, the goji berry has been part of the Asian diet and traditional medicine for centuries! Goji berries are potent with enormous amounts of nutrients that can greatly increase your overall health and well-being. Here are five major health benefits of the goji berry!

1. Heart Health: Containing natural fibre, goji berries can help blood circulation by strengthening the heart and reducing cholesterol. Goji berries are also able to protect the heart and blood vessels from future damage.

2. Anti-Ageing: One of the most powerful leaders in antioxidants, goji berries help fight free radicals that are caused by environmental factors such as stress, pollution and diet. Goji berries can help strengthen your skin, reduce wrinkles and improve internal organs.

3. Boosts Libido: As you get older, you and your partner may suffer from sexual dysfunction that is caused by low testosterone levels. Goji berries boost testosterone and estrogen production, while also increasing mood, enhancing stamina and reducing stress-related symptoms.

4. Increased Energy: Goji berries supply 18 different amino acids including all 8 essential amino acids, phytonutrients, vitamins A, B-Complex, C and polysaccharides for pure, clean energy that helps strengthen muscles and promote mental clarity.

5. Burns Fat: Known to have natural weight management compounds including chromium—an ingredient that helps balance healthy blood sugar—goji berries suppress appetite, increase metabolism and maintain lean muscle, which add up to a very powerful fat burning supplement that is safe and effective.

5 Natural Remedies to Help Lower LDL Cholesterol


Natural Remedies to Help Lower LDL Cholesterol

The questions we’ve been receiving lately from our readers have been in regard to cholesterol.

Questions such as: What exactly is cholesterol, and what  makes it so bad? What natural remedies can I take to help lower my cholesterol? So in this issue ,we’re going to talk about cholesterol and the natural remedies that can help lower your cholesterol levels.

Cholesterol is a waxy, fat-like substance that is found in all cells of the body. Cholesterol normally gets a bad reputation, but the truth is: your body needs it to make hormones, Vitamin D and other compounds that help increase proper digestion.

There are two cholesterols: HDL (High-Density Lipoproteins) and LDL (Low-Density Lipoproteins). HDL or “good” cholesterol comes from a well-balanced diet and daily exercise. This cholesterol helps reduce plaque build-up in arteries and protects against LDL or the “bad” cholesterol. With today’s diet, it’s quite easy to consume more LDL cholesterol than HDL. Having too much LDL cholesterol in the body increases the risk of clogged arteries and raises the likelihood of suffering a heart attack or stroke.

Here are some natural remedies to help lower your LDL cholesterol and promote clean blood circulation.

Artichoke: Containing a natural sweetening compound called cynarin, artichoke increases bile production in the liver and accelerates bile flow from the gallbladder. This process increases excretion of cholesterol, effectively reducing cholesterol levels without any adverse effects.

Cinnamon: Derived from a bark that has been used in traditional medicine for centuries, cinnamon is a natural anti-inflammatory substance that can help lower LDL cholesterol. About a half teaspoon a day is sufficient to help lower the risk of high cholesterol levels.

Garlic: Known as a natural blood thinner, garlic can help reduce the risk factors of heart disease. Doctors suggest eating one raw, whole clove of garlic a day. To avoid the harsh taste and breath, try supplementing with garlic capsules.

Alfalfa: Alfalfa naturally contains saponins—a compound that blocks the absorption of cholesterol and helps prevent against future plaque build-up on artery walls. Alfalfa is also known to promote healthy digestion while delivering essential vitamins and minerals for increased health and wellness.

Oats: Whether it’s for breakfast or a snack, oats are a powerful food that can effectively lower cholesterol levels, while increasing immunity and energy. The high soluble fibre content is the key to oats incredible health benefit. It is believed that the sticky nature of the oatmeal helps gather cholesterol in the digestive tract and safely eliminate it as waste.

We want all of our readers to have healthy cholesterol levels, and implementing these natural remedies is the first start.


Best Protein for Weight Loss


Best Protein for Weight Loss

The best protein for weight loss is low-fat protein. Dieters who wish to achieve a healthy weight loss should incorporate protein from food sources such as lean meat, low-fat cheese and soy products. It is also important to get a certain amount of daily calories from protein. The recommended daily amount for the average person is about 45-55 grams; however, this will vary with an individual’s weight and gender. Someone on a high protein diet might aim to consume about 130 grams daily.

A basic principle behind weight loss is to reduce caloric intake while increasing physical activity. Protein can help individuals lose weight since it requires the body to use more energy to break it down. It can also cause an individual to feel fuller longer, which reduces the amount of calories he may feel tempted to eat.

In order to avoid consuming a lot of calories and fat, it is important to stick to low-fat protein sources. It doesn’t do the body any good to increase the caloric intake in order to incorporate more protein into a diet. Lean meat is some of the best protein for weight loss. Some of the food choices that are considered to be lean meats include baked or grilled chicken, white pork and fish.

Low-fat dairy is also among the best protein for weight loss. Some of these food sources are convenient, such as string cheese and hard boiled eggs. Low-fat yogurt is a great source of protein that can be incorporated as a snack, dessert or as part of a meal.

The best protein for weight loss also includes legumes. Kidney beans, for example, contain 7 grams of protein per serving, are low-fat, and help increase an individual’s vegetable consumption. Plants including nuts and lentils can be a good source of protein for vegetarians who are also trying to lose weight.

Some cooked and raw vegetables contain a small amount of protein, but vegetarians usually have to combine protein sources in order to make them complete. Soy products can be a healthy vegetarian alternative to lean meat and dairy products. Tofu, which contains 13 grams per serving, is among the best protein for weight loss. Peanut butter is also a good choice, with 8 grams of protein per serving.

When losing weight, it is important to not attempt to lose more than 2 pounds (0.9 kg) per week on average. Some high protein, low-carb diets claim that more can be lost, especially in the beginning. Extremely high protein diets aren’t considered to be safe for the body’s metabolism and should be avoided. It is important to consult with a doctor before beginning a new diet, and not to exceed the maximum recommended daily amounts.

The Health Benefits of Protein


The Health Benefits of Protein

When we eat foods that contain protein, the body breaks it down into amino acids. These amino acids are necessary for building muscle and blood. There are 22 amino acids, which are divided into two categories, including essential amino acids and non-essential amino acids. The body can make some of the essential acids on it’s own, but certain amino acids must come from eating foods containing protein.

There are many health benefits of protein. Eating enough protein is essential to maintain a healthy body. If the body sustains an injury, such as a cut, protein helps with tissue repair. Along with carbohydrates, protein provides energy for the body which helps keep us from becoming fatigued. Another one of the benefits of protein is helping the body fight off illness and disease and keeping the immune system functioning properly.

The muscles in our bodies are partly made up of protein. One of the benefits of protein is maintaining healthy muscles. Protein also helps build skin, hair, nails and cartilage. Because the body does not store protein, it’s important to eat healthy protein everyday.

Proteins are considered incomplete or complete proteins. Complete proteins contain all the essential amino acids, while incomplete proteins don’t. Good sources of complete proteins come from animals. For instance, eggs, milk, chicken and fish all contain complete proteins. Healthy food choices for incomplete proteins include, nuts, such as almonds, beans and whole grains.

Best Protein Sources.

To get the proper health benefits of protein, most people need about 0.8 grams of protein per kilogram of body weight each day. When additional demands are made on the body, such as in pregnancy or while recovering from an injury, more protein is needed to help the body. Children and teenagers also need additional protein to help with growth.

Without protein, the body would not be able to function properly. Various conditions could develop such as anemia and hypotension. Problems with circulation and healing from an injury would also occur. Because protein helps muscle, without it muscle mass may decrease and weakness can occur.

Although there are benefits of protein, too much of a good thing can be bad. Eating a high protein diet can cause problems if too few carbohydrates are eaten. When high levels of protein are eaten in combination with too few carbohydrates, the body can form ketones and releases them into the blood. This causes ketosis, which may lead to fatigue and nausea.

What Causes a Slow Metabolism and What Can You Do About It


What Causes a Slow Metabolism

One of the most blame when your weight is getting bounced metabolism. However, do we know if the metabolism is it exactly?


In what sense is simply the body’s rate of burning calories so that the resulting energy. The body produces energy to survive life. Remember … that your body needs energy all the time even when sleeping, so skipping meals is the worst thing in your life. In the diet program, you have to keep the metabolic rate to remain high, skipping meals will make sluggish metabolism so that calories tend to be stored in the body.

What affects metabolism?

Is the main thing that affects the metabolism? Is day-to-day activities? Is Thyroid function? Does age? Thyroid, activity and age do affect metabolism, but not the main one. The most affected is the muscle metabolic rate. The more muscle you have, the more fat you will burn regardless of how much activity, age, etc.. Muscle tissue is a living tissue that burns fat at any time during the 24 hours non-stop every day!

Things that affect metabolism, in order of the most affecting:


Muscle: Muscle is a fat-burning machine, the more the muscles that form the burning of calories from fat is also growing.

Frequency of eating: Eat in frequency often to avoid reduction in metabolism and keep blood sugar levels stable.

Level of activity: It is also important but it should be combined with proper diet and frequency of eating that often.

Choice of food: Fatty foods are metabolized so hard to make the slower metabolic rate.

Sufficient water: Water helps the body’s metabolic processes.

Genetics: Genetic factors make each person’s metabolic rate is different, but this is not the main factor. Function of hormones: Thyroid is a hormone regulator of metabolism, which keeps blood sugar stable so as to avoid reduction in metabolic rate.

Stress: Excessive stress causes metabolic rate slows further. Why Can Slow Metabolism? Often people who want to lose weight will reduce the amount of food consumed, but by reducing the consumption of foods day-to-day, your metabolism will be slow. The truth is setting the type of food. Reducing calories suddenly will ruin your metabolism.

Bad Diet: One of the biggest factors in metabolism is actually what we eat. If you’re fasting or on a very low-calorie diet, odds are you have slowed down your metabolism to the point that you still aren’t losing a lot of weight even though you’re miserable from not eating.

How to improve your metabolism.

Begin to adjust your diet with high protein, high in fiber and start lifting weights. 

The benefits of protein for the body is huge. The content of protein in the human body reaches 1/6 of the weight of the human body. Protein is essential for the development of every cell in the body and also to maintain immunity.

As one of the nutrients that are needed by humans, protein is very important in its infancy. Adequate protein intake can also help in the process of wound healing, cell regeneration to regulate the hormones and enzymes in the body.

Protein also has a major function in the body to form a network with the amino acid content. Protein deficiency in children can cause growth disturbance. In addition, protein deficiency can also cause diseases such as kwashiorkor and marasmus.

Some sources of protein such as milk, meat, fish, eggs, corn, potatoes, seed plants. Protein is also divided into two, namely vegetable and animal proteins. Both are equally important for the body.

Animal protein is a protein derived from animals. Raw foods contain proteins such as meat, eggs, and dairy animals. While the vegetable protein is a protein derived from plants, such as fruits and nuts.

Although protein is needed for the body, but the intake of other nutrients must keep your attention. Make sure your protein intake is adequate daily protein for maximum benefit.