The GI Walking Diet: Lose 10lbs and Look 10 Years Younger in 6 Weeks
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Joanna Hall. The GI Walking Diet: Lose 10lbs and Look 10 Years Younger in 6 Weeks
Joanna Hall. THE GI. WALKING. DIET
Contents
Introduction: Active Ageing – One Foot in the Future
How Active are You?
Time for Action
I Dealing Positively with Ageing
1 Physical Changes
How Old Do You Feel?
Changing Your Attitudes and Habits
One Step at a Time
Timetable for a Phased Approach to the GI Walking Diet
How the Body Ages
Ageing and Physical Ability
Strength and Power
Endurance
Flexibility and Mobility
Physiological Effects of Ageing. Resting Metabolic Rate
VO2 MAX
Oestrogen
Other Hormones
Intestinal Bacteria
Connective Tissue
Body Stages
Peri-menopause
Menopause
The Window of Opportunity Years
Aches and Pains
Osteoporosis
Arthritis
Other Age-related Conditions. Hypertension (High Blood Pressure)
Diabetes
Metabolic Syndrome
Ageing and Body Weight
Why Men Lose Weight More Easily
How the Body Stores Fat
The Oestrogen Effect
Weight Gain and Stress
How the GI Walking Diet Can Help
2 Emotional Challenges
Emotional Stress
Emotional Eating
Why People Eat Emotionally
Case Study
Emotional Stress Questionnaire
How You Answered
3 Making it Happen – Changing Habits and Attitudes
Get Active!
Small Steps for Big Change
What Is a Habit?
Habit-forming in the Brain
Habit Reality Check
Case Study
Have I Left it Too Late?
II Opening the Window of Opportunity
4 How the GI Walking Diet Works
The Exercise Plan
Walk Your Way to Weight Loss and Health
Walk to Sleep Like a Log
Tips to Help You Walk to Sleep
The ‘10,000 Steps a Day’ Message
How Many Steps Do You Need to Take?
Your Physical Activity Level
What You Need
Invest in a Good Pedometer
Getting the Most from Your Pedometer
Pedometer Trivia
Learn Your Walking Technique
Case Study
Find the Right Pace for You
Establish Your Baseline Number of Steps
Invest in a Comfortable Pair of Shoes
Ten Tips for Finding Walking Shoes that Fit
The Eating Plan
Carb Curfew – the Effective Calorie Controller
Benefit 1: Reduces Bloating
Benefit 2: Boosts Vital Fruit and Vegetable Intake
Calorie Restriction through Optimum Nutrition
The People of Okinawa
The Biosphere Study
Calorie Restriction and the Ageing Process
Putting Optimum Nutrition Calorie Restriction into Practice
Glycaemic Index Eating Principles
How GI Works
Good GI Foods
Glycaemic Index of Various Foods
The Menu Plans
The Six-week Eating Plan
The Flexible Eating Plan
5 Getting Ready for Action
Your Five-minute Body Road Test
Nutrition
Physical Activity
The Check-up
Establishing Body Facts
Waistline Circumference. What it Means
The Healthy Range
Why You Need to Care
What You Can Do
Blood Cholesterol Level. What it Means
The Healthy Range
Why You Need to Care
What You Can Do
Body Mass Index (BMI) What it Means
The Healthy Range
Why You Need to Care
What You Can Do
Blood Pressure. What it Means
The Healthy Range
Why You Need to Care
What You Can Do
Daily Fat Intake. What it Means
The Healthy Range
Why You Need to Care
What You Can Do
Grip Strength. What it Means
The Healthy Range
Why You Need to Care
What You Can Do
Get a Grip Programme – Improve Your Hand Strength
The Dexterity Test
Thyroid Level. What it Means
The Healthy Range
Case Study
Testing Your Fitness
Instructions
Test 1: 30-second Chair Stand
Test 2: Two-minute Knee Lift
Test 3a: Sit and Reach (for the over-60s)
Test 3b: Sit and Reach (for the under-60s)
How Did You Do?
Your Test Results
6 The Six-week Exercise Plan
Finding an Exercise Professional
How Hard Should I Be Exercising?
Perceived Exertion Rate
Warming Up and Cooling Down
Warm-up Stretches. Standing Hamstring Stretch
Standing Quad Stretch
Lying Gluteal Stretch
Lying Spine Twist
Inner Thigh Stretch
Lying Full Body Stretch
Standing Tricep Stretch
All Fours Trapezius Stretch
The Walking Plan
Entry Level Walking Plan
Entry Level Countdown
Week One
Week Two
Week Three
Week Four
Week Five
Week Six
Advanced Level Walking Plan
Advanced Level Countdown
Week One
Week Two
Week Three
Week Four
Week Five
Week Six
At a Glance Guide to Walking
The Strength Plan
Strength and Ageing
The Benefits of Strength Training
Who Should Do It?
How Long Does it Take?
The Exercises
If All These Seem Too Easy …
Progression of Exercises: Sets, Repetitions and Weight
Other Exercise Ideas
At a Glance Guide to Strength Training
The Flexibility Plan. Flexibility, Mobility and Ageing
The Exercises
Sticking Points
Challenge Your Balance
Work Up to it
At a Glance Guide to Flexibility Training
The Balance Plan (Optional) Balance and Ageing
The Benefits of Balance Training
Who Should Do it?
How Long Does it Take?
The Exercises
The Wobbly Knee Beater
If All These Seem Too Easy …
Six-week Exercise Plan – Week 1
Six-week Exercise Plan – Week 2
Six-week Exercise Plan – Week 3
Six-week Exercise Plan – Week 4
Six-week Exercise Plan – Week 5
Six-week Exercise Plan – Week 6
Check Your Posture
Step-by-step Guide to Improving Your Posture
Step 1: Foot Position
Step 2: Weight Distribution
Step 3: Knee Tracking
Step 4: Pelvic Control
Step 5: Stabilizing Your Torso
Step 6: Centring the Head
Exercising Safely
7 The Six-week Eating Plan
How the Eating Plan Works
The Macronutrients You Need
Carbohydrates
The Glycaemic Index
The Glycaemic Load
Protein
Dietary Fat
Saturated and Unsaturated Fats
Trans Fats, the New Bad Fats
Where Your Trans Fats Sneak In
Dietary Fibre
The Micronutrients You Need
Vitamin A. Why it’s Important
How Do I Get It?
Recipes to Try
Vitamin C. Why it’s Important
How Do I Get It?
Recipes to Try
Vitamin E. Why it’s Important
How Do I Get It?
Recipes to Try
Selenium. Why it’s Important
How Do I Get It?
Recipes to Try
Magnesium and Potassium. Why They’re Important
How Do I Get Them?
Recipes to Try
Calcium. Why it’s Important
How Do I Get It?
Recipes to Try
The Anutrients You Need
Drinks. Tea Time!
Alcohol
Water, Juice and Milk
The Menu Plans
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
8 Meal Ideas and Recipes
Breakfasts
Classic Porridge with Fruit, Yoghurt and Nuts
Super-healthy Egg White Omelette
Savoury Scrambled Eggs
Morning Super-nutrient Energizer Porridge
Nutty-topped Muffin with Fruit Salad
Baked Stuffed Breakfast Apple
Savoury Cheese Toast
Fruity Wholemeal Toast
Fruity Toasted Teacake
Banana Cherry Bread
Fibre Fueller Cereal
Boiled Egg and Soldiers
Cereal and Fruit Juice
Crunchy Pear and Yoghurt Energizer
Healthy Cooked Breakfast
Lunches
Cottage Cheese, Peach and Walnut Salad
Pear, Gorgonzola and Walnut Salad
Country Vegetable Soup with Cheese Toast
Nutty Chicken Pitta Pockets
Chicken, Avocado, Walnut and Watercress Salad in Granary Bread
Stuffed Pitta Bread with Falafel
Herby Cheese Field Mushrooms
Pumpkin and Pancetta Pasta
Crab Cakes with Crunchy Warm Coleslaw
Omelette with Tomato and Fresh Basil
Chinese Chicken Noodle Salad with Toasted Almonds
Healthy Eggs Benedict
Peanut Butter Sandwich with Crunchy Dipping Vegetables
Lentil Soup with Spinach
Chicken Liver Pâté
Chicken and Spinach Salad
Melon and Parma Ham with Mint Vinaigrette
Salad of Spinach, Feta, Mint and Pine Nuts
Salmon Pâté with Watercress Salad
Roast Chicken with Lemon and Tarragon
Carb Curfew Dinners
Meat Dishes. Braised Chicken and Fennel with Leeks and Green Beans
Estela’s One Pan Easy Supper
Salad of Turkey Breast with Lentils, Mushrooms and Watercress
Grilled Pork Steaks with Spicy Sweetcorn Salsa
Shepherd’s Pie with Carb Curfew Crust
Lamb Chops with Mixed Peppercorns
Lamb Stew with Ginger and Mint, with Wilted Spinach Leaves
Stir-fried Beef with Grilled Asparagus and a Lemon and Thyme Dressing
Grilled Steak with Roasted Beetroot and Creamed Spinach
Fish Dishes. Seafood Chowder
Roast Trout Fillets with Bacon and Green Beans
Grilled Tuna Steak with Gremolata and a Mixed Bean Salad
Thai-style Steamed Hake with Spinach and Gingered Carrots
Carb Curfew Soups and Stews. Minestrone Soup
Chicken Soup
Italian-style Chicken Soup
Thai-style Chicken Soup
French-style Chicken Soup
Vegetable Stew
Hotpot with Haricot or Cannellini Beans
Winter Vegetable Soup or Bake
Carb Curfew Desserts
Low-fat New York Lemon Cheesecake with Raspberries
Mixed Berry Salad with Low-fat Creamy Dressing
Banana Muffins
Cinnamon-poached Fruit
Snacks
Glossary
Joanna Hall’s ‘Walk off Weight’ Workout and Workshops
Track your health with Joanna’s Small Steps, Big Changes pedometer range
About the Author
By the Same Author:
Copyright
About the Publisher
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LOSE 10LBS AND 10 YEARS IN 6 WEEKS
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