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Joanna Hall. Drop a Size in Two Weeks Flat! plus Collins GEM Calorie Counter Set
JOANNA HALL
FOLLOW JOANNA’S. STARCH CURFEW® PLAN AND LOSE FAT FAST. DROP A SIZE IN. TWO WEEKS FLAT!
INTRODUCTION
SECTION ONE
THE 14-DAY GET A GRIP PLAN. ON YOUR MARKS
WHY IS THE PLAN GOING TO WORK?
THE DIET PLAN
THE EXERCISE PLAN
ARE YOU READY TO DROP A DRESS SIZE?
IS MOTHER NATURE ON YOUR SIDE?
GET SET
Oils, sauces and condiments
Herbs and spices
Dried fruit and nuts
Cereals and cereal products
Beverages
Cans
THE 14-DAY PLAN BASICS
SPRUCE JUICES
Celery, Beetroot, and Ginger Juice
Tomato, Parsley, and Pepper Juice
Carrot, Apple, and Ginger Juice
Peach and Grape Nectar
Summer Fruit Smoothie
Full of Goodness (FOG) Soup
Immune-boosting Soup
A WORD ABOUT TEA, COFFEE, AND ALCOHOL
THE ABDOMINAL/CORE STABILITY EXERCISES
GO!
DAY 1
DAY 2
DAY 3
DAY 5
DAY 6
DAY 7
DAY 8
DAY 9
DAY 10
DAY 11
DAY 12
DAY 13
DAY 14
DAY 15
QUICK FIXES
FREE FIXES
CHEAP FIXES
TREAT FIXES
GET A GRIP LUNCHES
Chicken and Corn Soup with Chili
Roasted Butter Beans with Tomatoes
PACKED LUNCH OPTIONS
Sandwich Options
White Bean and Tuna Salad
Shrimp and Cucumber Salad with a Minty Dressing
Red Bean and Tomato Salsa Salad
Chicken and Sun-Dried Tomato Salad
GET A GRIP STARCH CURFEW DINNERS
MEAT-BASED DISHES. Quick Honey Pork Chops
Cheater’s Spicy Fillet Steaks
Quick Chicken and Chickpea Curry
FISH DISHES
Wrapped Salmon
Broiled Salmon with Basil and Lemon Dressing
Ratatouille and Tuna Frittata
Tuna Teriyaki with a Lettuce and Sweet Ginger Stir-Fry
VEGGIE DISHES. Crustless Vegetable and Pesto Quiche
Spicy Chickpea Balls with Minty Yogurt Sauce
Flageolet Bean Casserole
Easy Piperade
Butter Bean, Olive, and Feta Salad
SECTION 2
HABIT BUILDING. HABIT-BUILDING STRATEGIES
HABIT 1. MOVE MORE, MORE OFTEN
PUTTING THE MOVE MORE CONCEPT INTO PRACTICE
HABIT 2. OPERATE THE STARCH CURFEW
PUTTING STARCH CURFEW INTO PRACTICE
HABIT 3. TAKE STRUCTURED EXERCISE
PUTTING STRUCTURED EXERCISE INTO PRACTICE
THE EXERCISES
WARMING UP
COOLING DOWN
HABIT 4. BE ORGANIZED – PLAN AHEAD
PUTTING PLANNING INTO PRACTICE
TAKING ON TEMPTATION
HABIT 5. DRINK MORE WATER
PUTTING THE WATER HABIT INTO PRACTICE
HABIT 6. INCREASE YOUR INTAKE OF LIQUID FOODS
PUTTING THE LIQUID FOODS STRATEGY INTO
HABIT 7. TIME YOUR EXERCISE TO SUIT YOU
PUTTING SUITABLE TIMING INTO PRACTICE
HABIT 8. FIGURE OUT YOUR FOODS
GETTING THE BALANCE RIGHT
HABIT 9. EXERCISE PORTION CONTROL
PUTTING PORTION CONTROL INTO PRACTICE
HABIT 10. EAT PLENTY OF FIBER
PUTTING FIBER ON THE MENU
SECTION 3
DAMAGE LIMITATION
WHAT IS DAMAGE LIMITATION?
PROBLEM: THE FAMILY ALL EAT AT DIFFERENT TIMES
SOLUTION:
PROBLEM: EATING OUT
SOLUTION:
PROBLEM: YOU ARE STRESSED
SOLUTION:
PROBLEM: ENTERTAINING AND CELEBRATORY MEALS
SOLUTION:
SOLUTION: YOU CAN’T RESIST CHOCOLATE
SOLUTION: DAMAGE LIMITATION FOR CHOCOHOLICS
PROBLEM: YOU ARE PARTYING ALL WEEKEND
SOLUTION:
PROBLEM: CAN’T GET AWAY FROM THE KITCHEN
SOLUTION:
PROBLEM: WEEKENDS LET YOU DOWN
SOLUTION:
PROBLEM: TIME OF THE MONTH
SOLUTION:
PROBLEM: TRAVELING
SOLUTION:
GET A GRIP, HABIT BUILDING OR DAMAGE LIMITATION?
PROGRESSIVE
HABIT BUILDING
DAMAGE LIMITATION
RECIPES AND RESOURCES
SOUPS
Spicy Corn and Fish Chowder
Wild Mushroom Soup
Carrot and Cilantro Soup
Very Quick Cucumber and Mint Soup
Spicy Carrot Soup with a Floating Salad
Tom Yum Soup with Mushrooms
Parsnip Soup with Spinach
Quick Curried Corn Soup
Very Easy Pea and Watercress Soup
SMOOTHIES
Mango and Peach Smoothie
Orange, Pineapple, and Raspberry Fizz
Apricot, Banana, and Honeydew Melon Nectar
Banana, Kiwi, and Orange Nectar
“IN YOUR MOUTH IN 5 MINS” SNACKS
Toppings
EMERGENCY RATION PACKAGE
“ON YOUR PLATE IN 15 MINS” STARCH CURFEW DINNERS
Quick Glazed Pork Loin Chops
Quick Thai Chicken and Coconut Curry
Microwave Cod and Cabbage
Cheater’s Beef Bourguignon with Chickpeas
Quick Lamb and Spring Onion Stir-Fry
Quick Cod and Tomato Stew
SUMMER SUNDAY ENTERTAINING MENU
INGREDIENTS FOR THE WHOLE MENU
Artichokes Vinaigrette
Lemon, Thyme and Garlic Roast Chicken
Roasted Vegetables
Wok-fried Greens
Apple and Blackberry “without the pie” with Greek Yogurt Chantilly
FISH OPTION MAIN COURSE
VEGETARIAN OPTION MAIN COURSE. Baked Eggplant and Fennel with Shallots
CANAPÉS AND HEALTHY PARTY DIPS. Smoked Salmon Rounds
Tricolor Skewers
SKEWERED MEAT, CHICKEN, AND FISH
Snowpeas and Shrimp Skewers
FRUIT KEBABS
DIPS
Red Pepper Hummus
Avocado, Feta Cheese, and Tomato
Yogurt, Cilantro, and Chutney
Sun-dried Tomato and Cannellini Bean
Baby Meringues
ABOUT THE AUTHOR
Preface
Useful Websites
Introduction
What’s a calorie?
Assessing weight
WAIST MEASUREMENTS
THE BMI – BODY MASS INDEX
Setting a target
How many calories?
Calorie counting in practice
Calories out – using energy
Calories in – food and drink
CARBOHYDRATES
FIBRE
PROTEIN
FAT
MICRONUTRIENTS
DRINKS
A BALANCED DIET?
COOKING METHODS
PORTION SIZES
Calorie shortcuts
How to use the Calorie Counter
Recipes
Quick hummus
Yoghurt and feta cheese dip
Tzatsiki
Pitta chips
Red pepper and tomato soup
Spiced squash soup
Onion soup
Chunky leek and potato soup
Lentil and spinach soup
Tomato and feta cheese salad
Potato salad
Tuna and cannellini bean salad
Mushroom and garlic pâté
Cheddar and chive omelette (serves 1)
Pasta with cherry tomatoes
Pasta with peppers
Steak with mustard sauce and baked potato chips
Mild chicken curry with lemon and coconut
Mushroom risotto
Sea bass parcels
Roast winter vegetable couscous
Chicken with rosemary and lemon
Lamb kebabs
Poached salmon
Baked apples with lime
Poached plums with honey
Highland brose
Red and black fruit salad
Nectarines in orange juice
Raspberry and vanilla granita
Food Diary
Food Diary
Food Diary
Food Diary
Food Diary
Food Diary
Food Diary
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