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Helena Frith Powell. The Viva Mayr Diet
14 days to a flatter stomach and a younger you. The VIVA Mayr DIET. DR HARALD STOSSIER & Helena Frith Powell
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Contents
Introduction EATING Your Way to a HEALTHIER, Thinner YOU
Where to begin to be thin
What is Viva Mayr?
If only we all lived the Viva Mayr way …
The right way to eat
Taking responsibility
Day OneThe FIRST day of the REST of your LIFE
Breakfast
Lunch
Dinner
It’s worth every ounce of effort
Stocking up
Your essential shopping list
Drinks
Store cupboard
Dairy & eggs
Fruit & vegetables
Fish & meat and meat substitutes
Grains, pulses, nuts and seeds
Herbs & spices
Going off-piste?
What about sugar?
Roll up your sleeves …
Spelt bread. Makes about 15 pieces
No time for baking?
Cooking the Viva Mayr way
What not to eat
Prepare yourself emotionally
In summary …
Case Study
Day Two VIVA Eating
Breakfast
Lunch
Dinner
Counting carbs
Fats
Essential oils
What to buy?
Look after your proteins
Don’t forget your fibre
Eating your greens … and reds, yellows, purples …
Going organic
In summary …
Case Study
Day ThreeThe ART of Chewing
Breakfast
Lunch
Dinner
Learning to chew
Savour every mouthful
Aim for 40 chews
Improving your chewing technique
Chew your way to a thinner you
Chew for your brain
The second brain
Breaking bad habits
Less is more
The (in)famous Viva Mayr spelt bread
Top tips for chewing properly
Chewing fills you up
The benefits of chewing your food properly
Putting it into practice
In summary .…
Case Study
Day Four GETTING Active
Breakfast
Lunch
Dinner
Eating to enhance the effects of exercise
Do what you enjoy
In summary …
Case Study
Day Five BREAKFAST Like a KING
Breakfast
Lunch
Dinner
Wake up and chew
A little refreshment
How to prepare your teas
Respect your body clock
Make breakfast your favourite meal
In summary …
Case Study
Day Six RAW Before Four
Breakfast
Lunch
Dinner
Eat raw when your body can deal with it
Eating raw for lunch
Autointoxification
Don’t blame the food
Putting it into practice
In summary …
Case Study
Day Seven STOP when you’re FULL
Breakfast
Lunch
Dinner
A little training
Tricks to keep you on the wagon
The right-sized portion
Avoiding the pitfalls
How are you feeling?
Diet for life
In summary …
Case Study
Day Eight THE Early Bird
Breakfast
Lunch
Dinner
The key to sleeping well
The smaller the better
Top tips to eat less at night
Eating out
Maldigestion
Does it matter if you are a night owl?
Small and easy to digest
In summary …
Case Study
Day Nine WATER Works
Breakfast
Lunch
Dinner
Water as a nutrient
Quality water
Which water?
Eating and drinking do not go together
Only water?
Starting early
Top tips
Herbal teas
In summary …
Case Study
Day Ten ENHANCING Digestion
Breakfast
Lunch
Dinner
Massage for better digestion
Do it yourself
Now let’s get started:
The terrifying effects of obesity
Calculating your BMI
What does your BMI mean?
Leaky guts
The Viva Mayr Philosophy
Turning back the clock
Live to the rhythm
In summary …
Case Study
Day Eleven EATING Stress-FREE
Breakfast
Lunch
Dinner
Stress-free eating
If you’re stressed, don’t eat
Stress and mood
The fertility link
Higher cholesterol levels
Eating for health
How stress affects weight
Top tips for reducing stress in your life
In summary …
Case Study
Day Twelve HELLO Alkaline, goodbye BLOATING
Breakfast:
Lunch
Dinner
A word about acid …
The essential acid – alkaline balance
Acid in our diet
Alkaline foods
Acid and alkaline (base) foods. Acidic
Alkaline (base)
Combining foods
Undesirable food combinations
Ideal combinations
What about portions?
Goodbye bloating
So all we need to do is avoid acid?
Other ways to establish a balance
Becoming more alkaline. Inside out …
… and outside in
Acid ages you
The best way to beat osteoporosis
In summary …
Case Study
Day Thirteen LOOKING and Feeling YOUNGER
Breakfast
Lunch
Dinner
What’s wrong with sugar?
Anti-ageing foods
So what are antioxidants?
Your anti-ageing, antioxidant shopping list
What else can you do?
Look after your skin
In summary …
Case Study
Day Fourteen The VIVA Mayr way and YOU
Breakfast
Lunch
Dinner
Are you stuck?
Viva Mayr maintenance
Living the Viva Mayr life
In summary …
Case Study
VIVA Mayr recipes
Day One. Fruit muesli with nuts. Serves Two
Vegetable salad with chicken strips. Serves Four
Fresh berry cream. Serves Four
Soft polenta with steamed vegetables and herbs. Serves Four
Day Two. Mixed vegetable sticks. Serves Two
Leafy salad with walnuts, apples and linseed dressing. Serves Four
Potato and vegetable gratin with spinach sauce. Serves Four
Poached trout with vegetables and lemongrass. Serves Four
Day Three. Courgette soup. Serves Four
Grilled chicken on hash-browned potatoes and vegetables with fresh herb oil. Serves Four
Buckwheat blinis with vegetable cubes. Serves Four
Pomegranate juice
Day Four. Viva muesli with soft cheese and fresh fruit. Serves Two
Broccoli soup. Serves Four
Wild salmon with spinach and carrot mash. Serves Four
Baked potato with fresh herb dip. Serves Four
Day Five. Oat porridge with fresh fruit and linseed oil. Serves Two
Vegetable risotto with olives, basil and Parmesan. Serves Four
Rice burgers with beetroot ragout and asparagus. Serves Four
Day Six. Linseed yoghurt with papaya and maple syrup. Serves Two
Fruity sprouted salad with linseeds. Serves Four
Celeriac with slices of turkey ham, vegetables and fresh herb cream. Serves Four
Asian-style vegetables with lemongrass and herbs. Serves Four
Day Seven. Hummus. Serves Two
Rocket salad with smoked salmon and horseradish. Serves Four
Buckwheat crêpes with parsnips and chervil cream. Serves Four
Tarragon tofu burgers with fresh vegetable stew. Serves Four
Day Eight. Avocado, tomato and mozzarella with basil pesto. Serves Two
Carrot and ginger soup. Serves Four
Turkey and rosemary skewers with sautéed fennel and courgettes, and truffle oil. Serves Four
Potato cakes with cottage cheese and linseed oil. Serves Four
Day Nine. Freshly pressed fruit and vegetable juice. Serves Two
Root vegetable soup. Serves Four
Millet casserole with broccoli purée. Serves Four
Vegetable terrine with fresh herb | and linseed cheese. Serves Four
Day Ten. Millet Porridge with dried fruit and linseed oil. Serves Two
Carrot and beetroot salad with fresh lemon and coriander. Serves Four
Lamb loin with celeriac and broccoli. Serves Four
Potato and sesame-seed patties with olive cream, courgettes and oven-roasted tomatoes. Serves Four
Day Eleven. Vegetable omelette with fresh herbs. Serves Two
Bowl of fresh salad. Serves Four
Amaranth and vegetable curry. Serves Four
Potato blinis with vegetable purée and char caviar. Serves Four
Day Twelve. Papaya and banana salad, with cinnamon yoghurt and almond purée. Serves Two
Potato roulade with beetroot, broccoli and parsley oil. Serves Four
Banana mousse. Serves Four
Cream of artichoke base soup. Serves Four
Mediterranean vegetable spread. Serves Four
Day Thirteen. Porridge with fresh fruit and linseed oil. Serves Two
Mixed leaf salad with yoghurt dressing. Serves Four
Fillet of beef with vegetables and potato cubes. Serves Four
Quinoa potato gnocchi with fresh spinach, tomatoes and olive cream. Serves Four
Day Fourteen. Viva vitality muesli. Serves Two
Risotto patties with beetroot and asparagus. Serves Four
Blackberry crème. Serves Four
Potato and lovage soup. Serves Four
Teas and other drinks
Fresh ginger tea
Fresh ginger tea drink
Green tea and lemon verbena
Cold spiced tea
Meadow herb tea
Purging tea
Vegetable broth
Alternative Viva Mayr bread
Pumpkin seed bread
Viva Mayr spreads
Herbal spread
Fresh trout spread
Mediterranean vegetable spread
Avocado spread
Vitamin spread
Pumpkin spread
Potato and tofu spread
Useful Contacts
Acknowledgements
About the Publisher
