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Metabolic Cooking ©2011 Dave Ruel | Page 2 10 Quick And Easy Fat Torching Recipes Compliments of: Dave Ruel Karine Losier MetabolicCooking.com ©2011 And Beyond Metabolic Cooking. All Rights Reserved. INTRODUCTION Click here for more informaton

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Metabolic Cooking ©2011 Dave Ruel | Page 3 1. Apple Oatmeal Pancakes ............................................................... Page 4 2. Ginger Beef ................................................................................... Page 5 3. Asian Turkey Burgers ..................................................................... Page 6 4. Hot Paprika Shrimp ....................................................................... Page 7 5. Apple Mustard Pork Tenderloin .................................................... Page 8 6. Quinoa Burritos ............................................................................. Page 9 7. Kale Chips .................................................................................... Page 10 8. Cajun Style Sweet Potatoes ......................................................... Page 11 9. Southwestern Eggs ...................................................................... Page 12 10. The Thermoccino Smoothie ........................................................ Page 13 RECIPE INDEX

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Metabolic Cooking ©2011 Dave Ruel | Page 4 Back to recipe index P C CALORIES: 240 PROTEIN : 28g CARBS : 32g FAT : 0g DIRECTIONS 1. First heat a frying pan untl hot and then reduce to medium temperature. Afer 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 fipping the pancake. 4. Makes about 4-6 pancakes depending on the size. APPLE OATMEAL PANCAKES INGREDIENTS RECIPE MAKES 1 SERVING 4 TO 6 PANCAKES • 6 egg whites • ½ cup oatmeal dry • 1 tablespoon unsweetened apple sauce • Pinch of cinnamon powder • Pinch of stevia • 1 apple diced fnely • ¼ teaspoon baking soda • Cooking spray - Per Serving -

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Metabolic Cooking ©2011 Dave Ruel | Page 5 Back to recipe index P F CALORIES: 208 PROTEIN : 31g CARBS : 3g FAT : 8g 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 str the ginger salt and pepper into the vinegar and add that mixture to the skillet strring to combine. 4. Cover the skillet turn the heat to low and let the whole thing simmer untl liquids evaporates completely. GINGER BEEF INGREDIENTS RECIPE MAKES 2 SERVINGS 2 STEAKS • 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 - Per Serving -

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Metabolic Cooking ©2011 Dave Ruel | Page 6 Back to recipe index P CALORIES: 184 PROTEIN : 33g CARBS : 4g FAT : 4g DIRECTIONS 1. Combine all the ingredients in a big bowl. With clean hands squeeze it together untl it’s very well combined. Divide into three equal portons and form into burgers about ¾ inch 2 cm thick. 2. Spray a skillet with non-stck cooking spray. Place over medium-high heat.Cook the burg- ers for about 5 minutes per side untl cooked through. ASIAN TURKEY BURGERS INGREDIENTS RECIPE MAKES 3 SERVINGS 3 BURGERS • 1 pound ground turkey • ¼ 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 - Per Serving -

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Metabolic Cooking ©2011 Dave Ruel | Page 7 Back to recipe index P F CALORIES: 159 PROTEIN : 23g CARBS : 1g FAT : 7g DIRECTIONS 1. In a skillet over medium-high heat. Sauté the shrimp and garlic in the oil for about 5 minutes untl it’s pink. 2. Sprinkle the paprika and cayenne over it. 3. Cook for about another minute and serve. HOT PAPRIKA SHRIMP INGREDIENTS RECIPE MAKES 2 SERVINGS • 8oz shrimps shelled and deveined • 1 tablespoon macadamia oil • ½ teaspoon paprika • Pinch of cayenne pepper • 2 cloves garlic crushed - Per Serving -

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Metabolic Cooking ©2011 Dave Ruel | Page 8 Back to recipe index P F CALORIES: 182 PROTEIN : 30g CARBS : 2g FAT : 6g 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 coatng the pork generously. 4. Cover and cook on low for 6 hours or 45 minutes at 350 o F if cooking in oven. APPLE-MUSTARD PORK TENDERLOIN INGREDIENTS RECIPE MAKES 4 SERVINGS • 1 pound pork tenderloin • ¼ cup apple cider vinegar • 2 tablespoons unsweetened apple sauce • 1 clove garlic • 2 teaspoons soy sauce • ½ teaspoon grated ginger • 2 teaspoons Dijon mustard - Per Serving -

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Metabolic Cooking ©2011 Dave Ruel | Page 9 Back to recipe index P C F V CALORIES: 272 PROTEIN : 17g CARBS : 33g FAT : 8g DIRECTIONS 1. Cook quinoa and egg whites separately. Then mix with black beans cilantro and onion. 2. Spead half mixture equally on whole wheat tortllas. 3. Top with salsa avocado and letuce. 4. Wrap and enjoy QUINOA BURRITOS INGREDIENTS RECIPE MAKES 2 SERVINGS • 2 small whole wheat tortllas • ½ cup quinoa cooked • 4 egg whites • ½ avocado cubed • 1 cup letuce shredded • ½ cup salsa • ¼ cup red onion diced • ½ cup black beans • ¼ cup fresh cilantro - Per Serving -

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Metabolic Cooking ©2011 Dave Ruel | Page 10 Back to recipe index V DIRECTIONS 1. Preheat oven to 350°F. 2. Arrange kale on a non stck 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 untl crispy. KALE CHIPS INGREDIENTS RECIPE MAKES 2 SERVINGS • 2 handfuls kale leaves • 1 teaspoon cayenne pepper • Cooking spray • Sea salt

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Metabolic Cooking ©2011 Dave Ruel | Page 11 Back to recipe index C CALORIES: 124 PROTEIN : 2g CARBS : 27g FAT : 2g DIRECTIONS 1. Preheat oven to 375 o F. In a small bowl str 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 untl tender or about 45 minutes. CAJUN-STYLE SWEET POTATOES INGREDIENTS RECIPE MAKES 2 SERVINGS • 2 medium 5oz sweet potatoes • 1 teaspoon paprika • ¼ teaspoon onion powder • ¼ teaspoon thyme • ¼ teaspoon rosemary • ¼ teaspoon garlic powder • Pinch of cayenne pepper • 1 teaspoon olive oil - Per Serving -

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Metabolic Cooking ©2011 Dave Ruel | Page 12 Back to recipe index P F CALORIES: 129 PROTEIN : 20g CARBS : 1g FAT : 5g 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. Str in yogurt chilli powder garlic powder onion powder apple cider vinegar and mix untl creamy. SOUTHWESTERN EGGS INGREDIENTS RECIPE MAKES 1 SERVING • 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 - Per Serving -

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Metabolic Cooking ©2011 Dave Ruel | Page 13 Back to recipe index P CALORIES: 169 PROTEIN : 35g CARBS : 3g FAT : 1g DIRECTIONS 1. Blend and Enjoy THE THERMOCCINO INGREDIENTS RECIPE MAKES 1 SERVING • 1 scoop Vanilla Iso-Smooth Isolate Protein • 1 shot of espresso • ¼ cup of greek yogurt • Pinch of stevia • Pinch of cinnamon • 5 ice cubes - Per Serving -

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Metabolic Cooking ©2011 Dave Ruel | Page 14 Back to recipe index Meet Dave Ruel and Karine Losier Metabolic Cooking has been created and prepared by Dave Ruel and Karine Losier Dave’s beter half. Dave is the most respected and trusted ftness cook in North America and is a frm believer that eatng healthy to support your body goals does not have to be plain and boring. He’s seen ftness 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 ‘beter way’. With Dave’s approach you’re never dietng – you’re just eatng 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 innovatve techniques to use in the kitchen. Karine co-author of the book is also known as the ‘Lean Kitchen Queen’ and has a strong passion for food ftness and culinary adventures. She gets excited about challenging the commonly used techniques that most chefs turn to while seeking out healthier alternatves. Simply put she’s a real kitchen glamour renegade. ABOUT THE AUTHORS

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Metabolic Cooking ©2011 Dave Ruel | Page 15 Back to recipe index The two in combinaton are simply unbeatable and are able to come up with creatve dishes that work well for both males looking to get in great shape as well as females who are afer that lean toned physique. Karine isn’t just a bubbly litle 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 eatng habits and diets thus why she knows the importance of good nutriton that tastes great and serves to motvate people to stck with their diet by challenging their commonly held psychological beliefs. All in all the duo of Dave and Karine are simply unstoppable in the kitchen and are taking the world by storm proving that eatng healthy can be the most nutritous enjoyable and fun experience. Looking great just got a whole lot easier when you turn to them for help with your fat loss goals. ABOUT THE AUTHORS

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Metabolic Cooking ©2011 Dave Ruel | Page 16 WANT MORE CLICK HERE FOR 250+ MORE FAT TORCHING RECIPES

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FREE REPORT To Banish Your Boring Diet And Burn Fat Faster Quick Easy Dave Ruel Karine Losier

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- Page 2 7 Quick And Easy Cooking Tricks To Banish Your Boring Diet And Burn Fat Faster Complements of: Dave Ruel Karine Losier MetabolicCooking.com Metabolic Cooking Cookbooks Fat Loss System Want more info about Metabolic Cooking Click Here

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- Page 3 CLICK HERE FOR 250 FAT TORCHING RECIPES

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- Page 4 Thanks for being an action taker and downloading this report 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 Dave Ruel Karine Losier

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- Page 5 All Rights Reserved. International Copyright MetabolicCooking.com This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag. NOTICE The information presented is not intended for the treatment or prevention of disease nor is it a substitute for medical treatment nor as an alternative to medical advice. This publication is presented for information purposes to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and any other exercise or nutrition program. This information is not a prescription. Consult your doctor nutritionist or dietician for further information.

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- Page 6 Intro : A few words from our kitchen... If youre reading this right now that means one thing: youre on a mission to accelerate fat loss and get rid of your boring diet. Youve been there and done that. Youve tried other diets in the past and have come to see less than stellar results likely despite some of your best efforts. Now youre looking for something else something new something fresh and something that will actually work for a change. The good news is that by reading this report youre going to arm yourself with some of the most useful information you could have as far as fat loss goes. You see whether or not you are successful with the mission of losing body fat will come down to about 80 of your dietary effort. You can workout for hours as hard as you like in the gym which isnt recommended by the way you should be training smarter not harder but despite all this effort if you havent dialled in your diet and found a proper nutrition set-up that fosters fat burning in the body youre never going to see the results that youre looking for. Why Lets give you a quick example. As the calorie stats rank up if you were to go into the gym and workout for 45 minutes doing the following activities this is how many calories you would burn: Weight lifting: 321 calories Jogging: 458 calories Cycling: 375 calories Using the elliptical: 420 calories

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- Page 7 Circuit Training: 429 calories Yoga: 235 calories You can see there is some variety there. Now lets look at the calories contained in some of your favorite foods: Pizza: 250-400 calories/slice 1 cup ice cream: 250-500 calories depending on variety Bagel with peanut butter and jelly: 400 calories Plate of Spaghetti: 627 calories Slice of cheesecake: 300-800 depending on variety and size Chocolate Chip Cookie: 100-250 See how quickly those calories add up This is precisely why you must make sure youre eating correctly. As far as weight loss is concerned it very much is a process of maintaining the correct energy balance and if youre consuming too much junk food then its going to be very difficult to do this despite hard workouts. You can quickly take in the calories that you burned off in any given workout session if not more in just two to three minutes of high calorie eating. If you want success diet needs to be a priority. Now the big problem with many people is they will start up on a diet and see great results initially but after a few weeks have passed by things take a turn for the worse. Either they maintain the diet but it just doesnt produce the same rate of weight loss that it did before because their metabolism has crashed and youre burning off calories at a snails pace or they fall off the diet due to boredom. Lets face it most diets are B-O-R-I-N-G. They have you eating the same five to six foods over and over and over again never offering any variety. Basically you have to go about the diet in one particular way or you might as well forget it.

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- Page 8 Then who can really blame you for cheating on a diet such as that with a slice of pizza or burger from your favorite fast food joint Youre sick and tired of chicken breasts and broccoli and any sane human would need a change of pace. We all crave variety in our lives and our diet is no different. Force yourself to eat the same meals over and over again and youre going to run into problems theres really no way around that. It really isnt your fault that youve failed on diet attempts such as this. And most diets use the same food and more often the WRONG food to burn fat using the right food How can it be Well that: have any Metabolic Thermo-Charge Metabolic Adaptation Phenomenon So if you want to see success with your fat loss program you need three things. A. You need a diet that is properly designed with food choices that will continually torch that ugly body fat a diet that starts off strong only to take a severe nosedive after two weeks and have you suffering from a huge diet plateau.

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- Page 9 B. You need a diet that offers enough variety and great tasting Metabolic Thermo-Charged foods that you never get bored are never tempted to come off the diet altogether and get the fat loss results you deserve C. You need a diet that is healthy Most diets are actually incredibly unhealthy as they severely restrict your food intake and choices setting you up for a number of nutrient deficiencies that will only set you up for long-term health problems. Instead you want a diet that maximizes health so you can not only look great but feel great as well. Optimized health optimized metabolism optimized fat loss When you get all of these requirements in line it seems like magic is happening right before your eyes. Fat loss becomes easier than ever and you actually enjoy the process of losing weight. No longer do you dread going on your diet because youve realized that youve just found a lifestyle approach that will not only achieve the weight loss youre looking for but then also continue to help you maintain a lean body over time. And the best news If you follow the right diet approach you wont have to do hours and hours of exercise either. Diet will take care of the fat loss results so that you can focus on short intense workouts that firm the body and get you looking great while promoting maximum health. Exercise is still important to maintain a healthy body but its no longer going to be the driving force behind your weight loss mission. Over the years we have worked with a very wide number of people.

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- Page 10 We have helped thousands fix their boring tasteless and ineffective diets and going to help you too Were going to show you that dieting can be enjoyable again and with the right combination of foods youll enhance your metabolic rate so that the fat melts right off your body. That is after all what Metabolic Cooking is all about. Maximizing your metabolism for faster better results. So lets get to it and show you seven quick and easy cooking tricks that you can use to banish diet boredom and burn fat at twice the speed you normally would.

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- Page 11 Trick 1 Cook with the RIGHT sources of protein The very first thing that you absolutely must do if youre going to realize true dietary success is to make sure that youre cooking with nothing but high quality protein sources. For most people on fat loss diets they actually believe that their protein intake should come down due to the fact that these foods are often very high in overall calories. Unfortunately nothing is further from the truth. The fact of the matter is when on a fat loss diet your protein needs to actually increase because of the fact that there is a higher chance that your body will start turning to incoming protein as a fuel source. Whats more is that if you arent taking in sufficient protein that your body needs to cover all its daily maintenance functions then it may start to rob protein from the muscles bringing those amino acids into the blood. All in all falling short in protein is a very bad move. Protein also has special fat burning powers. In our words it has a high Metabolic Thermo-Charge

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- Page 12 In fact its the one macronutrient that will serve to increase the metabolic rate so that you burn more calories in the hours after consuming it. This is because the body will actually expend a large number of calories just breaking that protein down therefore increasing your total daily calorie burn. Finally protein ranks very high on the satiety factor. If you dont want to deal with hunger while on your fat loss diet program protein is the type of food that you must be eating. Theres no way around this one protein is top notch for hunger control. So as you can see protein is a must-have. And the best sources of protein

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- Page 13 Eggs chicken and poultry lean red meat lean beef or game meat which is a fantastic source of protein fish as well as pork are the main ones to turn to. If youre like most people you likely avoided pork on your diet entirely and theres really no reason whatsoever to do this. Pork is actually an incredibly lean and an incredibly delicious source of high quality protein so starting today I want you to add it back into your diet plan. A quality source of whey protein powder is also a great way to get in more protein throughout the day and youll notice that some of the recipes Ill provide you utilize this powerful supplement to not only enhance the flavor but give more well-rounded nutrition. Make the most of it its highly convenient completely safe unlike what you might have heard and will be used by your muscles very well. So trick number one is to get more of the right sources of protein in your diet Do this and youre off to a great start and will instantly be burning up fat faster. Lets look at trick two. Trick 2 Cook with the BEST fat burning oils The next great trick that you should be using to transform your diet from one that leaves you frustrated to one that gets you great results is to start cooking with the right oils.

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- Page 14 Many people avoid oils entirely because they believe they are too high in calories to include as part of their plan but the point to remember here is that while oils are definitely higher in calories than carbohydrate and protein rich foods at nine calories per gram compared to four respectively if you make sure to use them properly they will help to boost your fat loss progress and make your diet taste great. Not only do oils help to add flavor to the foods youre eating but they supply vital nutrients. The best oils will keep your body working properly and help to maximize your metabolic rate. Healthy fats are also great for helping to kill your hunger levels as well since they wont influence blood sugar levels or increase the insulin in the body therefore by adding small amounts to your meals you can prevent hunger from creeping on at a later time. So which oils should you use My top three favorite ones to add to your recipes include: Olive oil Macadamia nut oil Coconut oil

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- Page 15 One big reason why these stand out on my list of top oils to utilize is because they have a very high smoking point therefore you can easily cook any recipe with them without worry. In addition to that olive oil is well known to be one of the most heart-friendly oils around coconut oil contains medium chain triglycerides which can actually be utilized by the muscles for energy instantly whereas all other fats cant and macadamia nut oil has high levels of oleic acid which is very important to provide health benefits of lowering the level of inflammation in the body and helping to promote healthy cholesterol levels so your body can work with optimum metabolic capacities. So if I had to choose just three oils to be including in your diet regularly these would definitely top the list of the best ones to choose both for their health benefits and their fat loss superpowers.

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- Page 16 Trick 3 Spice it up One thing that so many people entirely overlook as they go about their diet is the power of spices. Spices will not only boost the taste of your foods but also enhance your metabolic rate so that you burn fat all day long. Making proper use of spices will be a must. Spices are quick and easy to add into your dishes and one of the best ways to make sure that you dont experience that dietary boredom that we talked about earlier. So which spices should you be focused on Here are some of the top spices that are going to help you take your fat loss into high gear.

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- Page 17 Black Pepper Sounds simple enough but this spice can offer up to 8 increase in your metabolic rate and will also help to reduce symptoms of constipation and gas from your meals. This one is ultra easy to add to any meal so start making the most out of it. Turmeric A very often forgotten spice this one will help to lower your blood sugar so you dont get strong food cravings and help to reduce body fat. This spice can actually help to block fat gain so its one that you definitely want to be making good use of.

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- Page 18 Cinnamon A sweet spice that many people enjoy this one helps to control your blood sugar levels and will also give your immune system a strong boost. Its going to promote a healthy digestive system as well ensuring that youre able to remove all the toxins from the body on a regular basis. If these build up they can influence your metabolic rate and how well your body is able to rid itself of its body fat. Ginger This spice is often used to combat nausea but it too has metabolic boosting powers. It works great in many recipes and will add an oriental flare to the dish. Garlic

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- Page 19 One of the most commonly used spices this one will help to detoxify the body so that youre burning off fat as effectively as possible. This spice also helps to loosen up fat to get it ready for fat burning. When you combine this spice with a proper calorie intake and regular workout sessions you have a strong fat loss combination. Cayenne Pepper This spice has reportedly given some individuals up to a 25 boost to their metabolism so if theres one that you definitely want to be making good use of this is it. Adding this to a meal can increase the number of calories you burn over the next few hours ensuring fat loss progresses along maximally. Chili Powder Finally last but not least we have chili powder. This one acts very similar to cayenne pepper in the body due to its capsaicin content and will provide you with a nice metabolic boost so you burn more calories all day long. As far as fat loss goes it cant be beat.

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- Page 20 So make sure you are not overlooking the power of spices. Far too many people focus on what they can do to cut out foods from their diet but instead of taking that route how about looking at what you can add in so that you see a faster overall rate of fat loss. Trick 4 STOP cooking with these UN-metabolic ingredients Another big problem that some people are making with their diet program is theyre cooking with foods that will only encourage fat accumulation rather than support healthy fat burning. During a recent trip to my local book store I was stunned when I opened some of the best-selling cookbooks on the market now These so-called fat loss cookbooks are jam-packed with unhealthy ingredients that are slowing down your metabolism

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- Page 21 Lets have a quick peak at the most un-metabolic ingredients so that you can give these the boot on your diet plan. Margarine Not only is this an incredibly unhealthy source of fat but its going to slow down your metabolism so you burn fewer calories throughout the day. Its like the double whammy your body burns less and you take in more. Not a good combo for fat loss. Vegetable Oil Just like margarine the same story holds for vegetable oil. Vegetable oil contains unhealthy fats that will not support a healthy metabolism and will actually just further damage your health. Avoid this at all costs and use the oils weve mentioned above.

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- Page 22 Calorie Wise Salad Dressing Think drizzling some calorie wise salad dressing is a smart move for faster fat loss Think again These salad dressings may be low in overall calories but theyre filled with harmful ingredients that will just slow your fat loss down. Choose healthier salad dressings and youll be that much better off. Making your own fat burning salad dressing is by far the best option See trick 5 Processed Protein Any type of processed protein such as deli meat will be filled with preservatives that only add toxic waste to your body and prevent the natural process of fat loss from occurring. Choose natural lean sources of protein as we mentioned in trick one instead. That is the protein that gets you results. High Sodium Seasonings Weve already listed the spices that will serve to boost your metabolism so start swapping out those high-sodium spices that youre currently using instead. Such a high intake of sodium is only going to set you up for health problems down the road not to mention adding pounds of unwanted water weight in the form of nasty stomach bloat.

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- Page 23 We recommend that you start creating your own healthy and sodium free spice mixes See Trick 6 Cream Cream is another cooking ingredient that you must give the boot. Not only is cream high in calories and fat but its the ugly saturated fat variety. While low-fat dairy products can be healthy on a diet plan cream is not one of them. White Flour If theres one whole category of foods that you should eliminate from your diet entirely and make sure you arent cooking or baking with its white flour. While flour is robbed of its natural nutrients and is only going to spike insulin levels promoting high rates of fat gain. Shun this ingredient immediately Brown Sugar I was speechless to see healthy cookbooks use brown sugar in their recipes The brown sugar sold at grocery stores is actually white granulated sugar with added molasses. Yes brown sugar contains minute amounts of minerals. But unless you eat a gigantic portion of brown sugar every day the mineral content difference between brown sugar and white sugar is absolutely insignificant. The idea that brown and white sugar have big differences is another common nutrition myth. Sugar is a big enemy on your hit-list of ingredients to eliminate. Sugar causes highs and lows promotes strong food cravings and will quickly cause the accumulation of body fat.

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- Page 24 Enough said. Get this one out of your diet pronto. If you can take a good look at your diet and make sure that these are out of the picture youre going to be a hundred times better off. Trick 5 Start creating your own Metabolic salad dressings One of the biggest problems that youll come across with your diet right now is the sauces and dressings that youre adding to your food. Even if you are taking the steps to choose healthier by eating salads more often if youre dousing these with high calorie dressings youre hardly doing your health a favour.

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- Page 25 Not only are these going to be loaded in saturated fat but theyre also often filled with chemicals and sugar as well forming a double whammy as far as your nutritious diet is concerned. They are going to do nothing to boost your rate of fat loss or stoke your metabolism which is why you need to come up with an alternative. My metabolic dressing recipes cure this problem instantly. When you choose the right ingredients to include in these dressings not only will you see enhanced metabolic effects but youre also going to be getting great nutrition as well. Lets take a look at a few of the key ingredients that you should consider adding. Mustard One very little known fact is that mustard can actually help to boost the metabolism allowing you to burn more calories each and every day even at rest. Mustard is also great for helping improve the overall digestive system so your body will be much better able to extract the nutrients from the foods you eat and put them to good use helping improve your overall functioning. Some of the other benefits that mustard will provide you with is a reduction in the rate of migraines and headaches you experience a decreasing of the severity of asthma and it can help to lower the risk of developing rheumatoid arthritis. Apple Cider Vinegar Apple cider vinegar is our next ingredient that you should be including in your salad dressings. Apple cider vinegar serves to help out with weight loss by detoxifying the liver and by increasing the metabolism. Many people also find that using apple cider vinegar serves to suppress their hunger level as well so thats yet another great benefit that you might notice as well.

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- Page 26 Apple cider vinegar is also a rich source of vitamin C vitamin E vitamin A vitamin B1 B2 and B6 making it great for overall health sake as well. White And Red Wine Vinegar White and red wine vinegars are also a powerful component for helping to enhance the rate of weight loss as well. These are going to help to improve the bodys response to glucose when consumed and help to reduce the spike in blood glucose levels while slowing gastric emptying. This means that by including this in your salad dressings youll feel more satisfied after eating your meal and wont have the urge to continue eating after youre finished. In addition to this vinegar is completely calorie free and has often been used for treating metabolic disorders as it will serve to speed up the metabolism. Lemons Finally theres nothing as easy as adding some lemon juice to your salad dressing and this can help to ward off further food cravings while also keeping blood glucose levels more stable. Lemons will add a very strong touch of flavor to your salads so your taste buds will feel fully stimulated by eating it and will not seek out additional food afterwards.

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- Page 27 Lets give you one great salad dressing recipe to get you started. CREAMY DIJON HERB DRESSING Ingredients: 4 tablespoons Greek yogurt 1/4 cup white wine vinegar 1/4 cup water 2 tablespoons minced fresh parsley 2 tablespoons Dijon mustard 1 tablespoon fresh lemon juice 1 garlic clove minced 1 teaspoon dried thyme Pinch black pepper Directions: Place of the all ingredients in a blender process until smooth Trick 6 Prepare your own fat torching seasonings Another smart move to help you move forward with your fat burning progress is to add in plenty of fat burning herbs and spices.

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- Page 28 Most of the store bought spices mix are full of sodium and added ingredients that will only build up in the body and not so anything good to improve fat loss. Instead if you create your own tasty seasonings from all the herbs that can offer you metabolic increases youll feel good that youre doing something positive for your health while helping to boost the rate of fat loss. Not only that but by creating your own seasonings youll also significantly cut down on your costs as some of those pre-made spices can get pretty pricey and youll have the peace of mind in knowing that you know exactly what is in the blend youve created. Lets have a look at some of the top herbs to consider. Parsley This great herb will work great in a variety of dishes and help to improve the process of both digestion and elimination making it ideal for fat loss purposes. In addition to this parsley will help to regulate your blood sugar levels better stopping food cravings before they start. Basil Basil is the next herb to add to your spice mixture and can also help to aid with weight loss by dulling the appetite level. If youre someone who finds that you are constantly hungry while on a fat loss diet plan basil will quickly help you combat this.

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- Page 29 Oregano Oregano is a good herb to add to your spice mixture for helping to reduce the effects of bloating which is something that keeps many dieters down. If you often feel as though youre moving further away from six pack abs than closer due to problems with bloating this herb will help you remedy this quickly. Rosemary One of the primary benefits of rosemary is the fact that it will have a very calming effect of the body helping reduce the levels of stress present. Since stress can rapidly cause levels of cortisol in the body to increase and this cortisol can encourage stomach fat accumulation by adding rosemary to your herb mixture youll indirectly help prevent fat gain from occurring. Plus it tastes great and will add a very nice flavor to many dishes that youre creating. And the really great thing about each of these spices is that theyll easily integrate right in with the metabolic boosting spices that we discussed in Trick 3. Pair these together and youll have the ideal fat burning environment.

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- Page 30 Lets give you a sample seasoning to use. CLASSIC METABOLIC HERB SEASONING Great with most meats Ingredients: 3 tablespoons dried parsley 3 tablespoons dried basil 3 tablespoons dried oregano 3 tablespoons dried rosemary 1/2 teaspoon black pepper Trick 7 Prepare recipes with plenty of Metabolic Thermo- One of the most effective tricks that you can use to jump-start your progress is to make sure that you make good use of Metabolic Thermo-Charged free vegetables.

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- Page 31 Whats a Metabolic Thermo-Charged Free Vegetable These are essentially vegetables that will cause the body to move into a negative calorie state simply by eating them. Or another way to put it is that eating these vegetables will cause you to burn more calories than they provide you. They could be considered a negative calorie food Eat and lose weight If youre like most people you like the sound of that. These vegetables either contain so few calories in them that the body expends more calories just to break them down as it digests the food or the vegetables have certain properties about them that will stimulate your metabolism so that you burn more calories at rest as your body burns off more heat after eating them. Either way you want to look at it as far as weight loss is concerned its a win-win scenario. You can literally eat as many of these as you want so dont feel at all limited to add them to your meals and snacks.

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- Page 32 Here are the ones that you need to know about. Cruciferous Vegetables These are low in calories and taste great steamed stir-fried or eaten raw. They include broccoli Brussels sprouts cabbage cauliflower. Gourds This category of vegetables with the most common being the cucumber are also ultra low in calories but pack in a ton of fiber making them excellent for fat burning. Green Leafy Vegetables Green leafy vegetables work great in salads and pack in less than ten calories per cup. Theyre also loaded with various nutrients so will keep you in very healthy condition. Stock up on kale lettuce and spinach and add them to your diet on a regular basis. Nightshade Vegetables These vegetables are also ultra low in calories and some actually offer added metabolic effects. The ones to focus on here include eggplant peppers and tomatoes. Root Vegetables Finally the last of our Metabolic Thermo-Charged free vegetables are root vegetables. These are perfect for providing a nice thermogenic boost to the body

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- Page 33 allowing you to burn fat all day long. The top choices here include carrots celery onions radishes and turnips. These are also going to help to flush the fats out of your system so are especially important when on a fat loss diet. So have a good look over your current meal plan and make sure that you are eating these as often as possible.

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- Page 34 In Closing Before we leave... So there you have it - The top secrets to dietary success. Theres absolutely no question about it diet is ultra important if you want to see top-notch fat loss results and with the help of Metabolic Cooking you will see the results youre looking for. Youll learn precisely how to cure boredom with food making sure you stick with the diet plan and youll learn all the special cooking tricks that will actually work to increase your total daily calorie burn. If you have a higher total calorie burn this means you can actually eat more food throughout the day and still lose weight therefore really upping the pleasure- factor you get from this approach. So do away with starvation boring nutrient-devoid diets. They are bad-news as far as your fat loss progress goes. Get with the program and create the change that youre looking for. The change that Metabolic Cooking will provide. I promise you this will be the last diet you go on as its not a diet its a smart and healthy approach to eat lots of tasty food while torching that ugly body fat.

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- Page 35 About the authors Meet Dave Ruel and Karine Losier Metabolic Cooking has been created and prepared by Dave Ruel and Karine Losier Daves better half. 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. Hes 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 Daves approach youre never dieting youre 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 co-author of the book 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 shes a real kitchen glamour renegade.

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- Page 36 The two in combination are simply unbeatable and are able to come up with creative dishes that work well for both males looking to get in great shape as well as females who are after that lean toned physique. Karine isnt just a bubbly little chef either. Shes holds a masters 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. All in all the duo of Dave and Karine are simply unstoppable in the kitchen and are taking the world by storm proving that eating healthy can be the most nutritious enjoyable and fun experience. Looking great just got a whole lot easier when you turn to them for help with your fat loss goals.

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- Page 37 CLICK HERE FOR 250 FAT TORCHING RECIPES