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Your Free meal guide!
August 20, 2012

Your meal guide

I have found that one of the keys to living with fibromyalgia is "living light". This means losing weight and placing less stress on your muscles and joints.

The reality is living light can be done but it takes discipline. The fact is, as humans we cherish those things which we have worked hardest for.

Do you cherish your life?

Below is another free tool for you to use before entering your refrigerator. Taken from Fibromyalgia Fitness, 12 weeks to a healthier you!

From Breakfast to Snacks, A complete Meal to Meal Guide:

“Pick one from each category and enjoy”

Breakfast: Eggs, eggs, eggs. It really doesn’t matter how you eat them, just eat them. They are packed with easy protein for your muscles. Protein is what your muscles need for repair and strength. Add cheese and enjoy them with bacon or sausage.

“Try” to avoid coffee and replace it with green tea instead.

Snacks: 1 cup of Fat free Greek yogurt. A handful of nuts, almonds, peanuts, sunflower seeds. Any type of cheese. Fresh vegetables dipped in ranch dressing.

Lunch: Any kind of chicken or fish (a serving should be the size of your check book). A salad that has chicken, turkey, fish, or eggs. A cup of any green vegetables as a side dish.

Dinner: Just pair a lean cut of meat, chicken or fish with a cup of green vegetables.

Example: 1 chicken breast with a cup of broccoli and a green salad served with extra-virgin olive oil.

Before Workout: Digest 15-20 grams of protein 30 minutes to 45 minutes prior to exercise. Foods like Tuna fish, Turkey, Chicken breast, Cottage Cheese, Eggs, and Peanut butter are all acceptable.

After Workout: A slice of whole wheat toast with some peanut butter or another 10-15 grams of carbohydrates from any of the above mentioned foods. Eat Protein at every meal: You should try to aim for ½ of your body weight in grams of protein. For example if you weigh 150 you will aim for 65-75 grams per day. 1 Egg=6 grams of protein. 1 slice of cheeses=7 grams of protein.

“Avoid sugar and starches.” They are very high in carbohydrates. Carbohydrates have been studied and proven to be harmful to fibromyalgia sufferers. Begin to read the labels on the foods you are eating. If a food has more than 15- grams of carbohydrates - “Run away.”

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