Drop a Size in Two Weeks Flat! plus Collins GEM Calorie Counter Set

Drop a Size in Two Weeks Flat! plus Collins GEM Calorie Counter Set
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The kick-start fat loss programme from the UK’s leading Diet and Movement Specialist, Joanna Hall, plus the UK’s biggest-selling calorie counter, now available for the first time in a single volume to help you shift those Christmas pounds!Everyone has those times when they want to lose their love handles quickly – to get back in their jeans, lose weight put on over Christmas, or look fantastic for a special occasion or a holiday. Joanna Hall shows you how to achieve this with her Drop a Size in Two Weeks Flat! tried and tested programme:• A 14 day ‘Get a Grip’ plan• A great ‘maintenance’ system: how to keep your body trim in the long term using a simple points system, so you can eat the foods you want while following Joanna’s no carbs after 5pm rule• ‘Damage Limitation’ tips: how to minimize the harm when away on business trips, cooking for a family, entertaining or eating out.With over 700,000 copies sold, Collins Gem Calorie Counter is the UK’s top-selling calorie counter. The perfect companion when you’re following a calorie-controlled diet. This improved edition takes in new areas: Kids’ food, Fast Food and Family Favourites.

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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

Copyright

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Drop a Size in 2 Weeks Flat!

Collins Gem Calorie Counter

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Joanna’s top tip: This is a challenging exercise. Start out trying to do a few reps with really good technique. Remember the rib – hip connection.

Exercise: Abdominal Curl Using a Towel

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