10 Minutes In The Morning: Yoga and Diet Plan

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Barbara Currie. 10 Minutes In The Morning: Yoga and Diet Plan

Contents

Introduction

The Amazing Power of Visualization

The Diet

My Rules

Weight-loss Planner

The Exercises

Ten Minutes in the Morning 28-Day Plan

DAY 1

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Upward stretch forwards and backwards bend

2 Sideways stretch

3 Rishi’s posture

TAKE 2 MINUTES: beauty tip

DAY 2

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Chest expansion

2 Siamese posture

3 Warrior posture

TAKE 2 MINUTES: beauty tip

DAY 3

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Free the spirit

2 Body roll

3 Awkward posture

4 Toe balance

TAKE 2 MINUTES: beauty tip

DAY 4

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Half-moon posture

2 Straight leg triangle

3 Tree balance

TAKE 2 MINUTES: beauty tip

DAY 5

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Salute to the sun

TAKE 2 MINUTES: beauty tip

DAY 6

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 25 MINUTES: for today’s exercises

TAKE 2 MINUTES: beauty tip

DAY 7

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 25 MINUTES: for today’s exercises

TAKE 2 MINUTES: beauty tip

DAY 8

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises

1 Abdominal lift

2 Tummy and thigh toner

3 Pose of a boat

TAKE 2 MINUTES: beauty tip

DAY 9

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Pose of a mountain

2 Pose of a cow

3 Sideways body raise

4 Pose of a plane

TAKE 2 MINUTES: beauty tip

DAY 10

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Alternate leg pull

2 Thigh stretch

3 Pose of a star

4 The Lotus positions

TAKE 2 MINUTES: beauty tip

DAY 11

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises

1 Back stretch

2 Simple twist

3 Wide-angled leg stretch

TAKE 2 MINUTES: beauty tip

DAY 12

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Pose of a cobra

2 Pose of a cat

3 Alternate nostril breathing

TAKE 2 MINUTES: beauty tip

DAY 13

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 25 MINUTES: for today’s exercises

TAKE 2 MINUTES: beauty tip

DAY 14

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises

TAKE 2 MINUTES: beauty tip

DAY 15

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Pose of a camel

2 Pose of a rabbit

3 Head and neck exercises

TAKE 2 MINUTES: beauty tip

DAY 16

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Sideways leg raise

2 Half locust

3 Full locust

TAKE 2 MINUTES: beauty tip

DAY 17

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Pose of a heron

2 Backwards bend

3 Pose of a monkey

TAKE 2 MINUTES: beauty tip

DAY 18

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Pose of a dog

2 Full twist

3 The plough

TAKE 2 MINUTES: beauty tip

DAY 19

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Maltese cross

TAKE 2 MINUTES: beauty tip

DAY 20

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 25 MINUTES: for today’s exercises

TAKE 2 MINUTES: beauty tip

DAY 21

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 30 MINUTES: for today’s exercises

TAKE 2 MINUTES: beauty tip

DAY 22

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 The triangle

2 Dancer’s posture

3 Big toe balance

TAKE 2 MINUTES: beauty tip

DAY 23

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

1 Head to knee balance

2 Eagle balance

3 Standing stick balance

TAKE 2 MINUTES: lifestyle tip

DAY 24

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Three-limbed posture

2 Pose of a sage

3 Pelvic tilt

TAKE 2 MINUTES: beauty tip

DAY 25

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Pose of a tortoise

2 Lowering your legs to the floor

3 Shoulderstand

TAKE 2 MINUTES: lifestyle tip

DAY 26

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 5 MINUTES: for today’s exercises. 1 Eye exercises

2 Deep relaxation

TAKE 2 MINUTES: lifestyle tip

DAY 27

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 25 MINUTES: for today’s exercises

TAKE 2 MINUTES: lifestyle tip

DAY 28

TAKE 2 MINUTES: to focus on your goals

TAKE 1 MINUTE: for today’s menu

TAKE 25 MINUTES: for today’s exercises

TAKE 2 MINUTES: lifestyle tip

Salads and Sandwiches. Salad Niçoise (serves 1)

Chicken and papaya salad (serves 2)

Avocado, spinach and bacon salad (serves 1)

Endive, walnut and blue cheese salad (serves 1)

Tomato, basil and onion salad (serves 2)

Prawn salad (serves 1)

Greek salad (serves 1)

Caesar salad (serves 2)

Chicken and mango salad (serves 2)

Carrot and apple salad (serves 2)

Mozzarella, tomato and basil salad (serves 1)

Smoked salmon, asparagus and lettuce sandwich

Grilled goat’s cheese on mixed leaf salad (serves 1)

Mixed seafood salad (serves 1)

Smoked trout with cucumber, pine nuts and pepper salad (serves 2)

Fresh crab and mango salad (serves 2)

Red coleslaw (serves 4)

Chicken Waldorf salad (serves 2)

Chicken, apricot and almond salad (serves 2)

Green fruit salad (serves 1)

Cottage cheese, pear and walnut salad (serves 2)

Roast beef sandwich with celeriac grated with horseradish mayonnaise (serves 1)

Bacon, lettuce and tomato sandwich (serves 1)

Tomato and onion salad (serves 1)

Avocado and prawn salad (serves 1)

Green salad with olive oil and lemon (serves 1)

Fish. Grilled salmon with pesto, mashed squash & steamed broccoli (serves 2)

Roast sea bass with lemon & parsley butter with wild mushrooms & steamed French beans (serves 2)

Sole Veronique

Scallops with ginger and grapefruit (serves 2)

Moules marinière

Meat and Poultry. Pork steaks with red apples, spinach & swede (serves 2)

Chicken and bacon with tomato sauce (serves 2)

Beef hotpot (serves 2)

Vegetable Dishes. Celeriac in mustard mayonnaise (serves 2)

Ratatouille (serves 4)

Mashed parsnips (serves 2)

Sauces and Dressings. Tomato salsa

Mayonnaise

Marie Rose sauce

Vinaigrette

Caesar salad dressing

Pesto sauce

Acknowledgements

Copyright

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To my wonderful family: my husband Gordon, my children Lysanne and Mark, my daughter-in-law Rachel, my mother Babs and my brother Richard and his family, with my love and many thanks for your love, kindness and support.

Introduction

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DAY 26

DAY 27

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