Lose Weight Habits it's Easy! E-Book

Sarah. Leneart

• Herausgeber: LoseWeightHabits
• Kategorie: Ratgeber
• Sprache: Englisch

Seitenzahl: 179

Veröffentlichungsjahr: 2021

Beschreibung

Learn how to PERMANENTLY lose weight without dieting and without spending hours in the gym. The secret truths about diets that the weight loss industry doesn't want you to know.Planer for diets and detox and much, much more . . .

Leseprobe

By Sarah

Copyright © 2019

ALL RIGHTS RESERVED.

No part of this book may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying and recording, or by any information storage and retrieval system, except as may be expressly permitted in writing from the publisher. Requests for permission should be addressed to [email protected]

Editor: Martin Kalčo Rayovski

Design: Tome Koleve-book ISBN 9783968583181

Hello,

My name is Sarah. I am 34 years old and for the past 14 years I have been working as a nutritionist. Ever since I was a teenager I have struggled with weight and health problems. Because of this I started to monitor my nutrition and noticed improvements in my health. I tried to cut out the sugar and unhealthy foods I was consuming. I liked this way of life and continued to apply it. As a result my metabolism improved and I felt much healthier. These healthy habits became a part of my new daily routine. Everyday I read more and more about healthy lifestyles and eventually reached my goal weight. Now, I continue to eat and follow these plans to maintain a balanced weight.

One hospital learned about my healthy programs and diet plans and invited me to work with them. I spent almost 3 years helping patients after operations. Over the years I have made over 100 nutrition and diet plans for clients with varying weight and health problems. Everyone that followed my programs experienced good results.

Now I am working and raising 2 daughters. Despite my many daily responsibilities, I apply healthy habits and work to pass them onto my daughters. I look forward to sharing with you all my life experiences with the purpose of helping even more people through this book. Let’s fight against the bad products that we are offered -- say NO to fast food and fried products and GMOs that shorten our life expectancy.

With respect,

Contents

9 TIPS TO KICK-START YOUR WEIGHT LOSS

TIP #1 Reduce stress

TIP #2 Get enough sleep

TIP #3 Cook more

TIP #4 Get active

TIP #5 Don't skip meals

TIP #6 Eat complex carbs

TIP #7 Focus on quality protein

TIP #8 Choose healthy fats

TIP #9 Trade out your beverage

10 DAY DETOX GUIDE

10-DAY BODY RESET DETOX GUIDE

WHAT IS DETOXIFICATION?

3-DAY BODY RESET DETOX LIQUID

Day 1

Day 2

Day 3

3-DAY SOUP RECIPES LIQUID CLEANSE

Butternut Squash Soup

Sweet potato Soup

10-DAY BODY RESET DETOX SNACKS

Mixed Green Salad

7-DAY MEAL PLAN

7 DAY MEAL PLAN VEGAN VEGETARIAN

7 DAY MEAL PLAN PROTEIN

TIPS FOR SUCCESS

7 DAY MEAL PLAN VEGAN VEGETARIAN BREAKFAST RECIPES

Chocolate Raspberry Smoothie

Chocolate Hazelnut Protein Bowl

Energizing Blueberry Spinach Smoothie

Coco-No-Oat Granola

Vanilla Maple Chia Pudding

Sweet Green Morning Smoothie

Acai Breakfast Bowl

7 DAY MEAL PLAN VEGAN VEGETARIAN - LUNCH

The Best Ever Red Lentil Dahl

The Best Tempeh Vegan Chili

Avocado Tomato Salad

Roasted Asparagus

Herb Roasted Sweet Potatoes

Kale Caesar Salad

Broccoli Avocado Soup

Spinach Lentil Soup

Creamy Tomato Soup

7 DAY MEAL PLAN VEGAN VEGETARIAN - DINNER

Sweet Potato Mac and Cheese

Moroccan Chickpea Soup

Spicy Sesame Tofu with Quinoa Pilaf

Quinoa Pilaf

Roasted Veggies with Tempeh, Quinoa and Dried Cranberries

Butternut Squash and Pesto Pizza

Happy Buddha Bowl

Grilled Portobello Mushroom Sandwich

7 DAY MEAL PLAN VEGAN VEGETARIAN - DESSERT

Almond Vanilla Protein Clusters

No Bake Apple Bites

Coconut Flour Cupcakes with Chocolate Avocado Frosting

Dairy Free Chocolate Ice Cream

Raw Cacao Energy Bites

Chocolate Matcha Balls

Nut and Seed GRAWnola Bars

7 DAY MEAL PLAN PROTEIN MEAL - BREAKFAST

Turkey Veggie Frittata

Protein Packed Gluten Free Crepes

Chocolate Hazelnut Protein Power Bowl

Energizing Blueberry Spinach Smoothie

Veggie Egg Muffins

Coco-No-Oat Granola

Vanilla Maple Chia Pudding

7 DAY MEAL PLAN PROTEIN MEAL - LUNCH

Sweet Potato Mac and Cheese

Crispy Gluten Free Chicken Fingers

Turkey & Cauliflower Mash

Creamy Cauliflower Soup

Kale Salad

Roasted Root Vegetables with Apple and Bacon

Kale Caesar Salad

Paleo Bread

7 DAY MEAL PLAN PROTEIN MEAL - DINNER

Garlic Chili Shrimp with Pesto Zoodles

Cauliflower Fried Rice

Roasted Lemon Rosemary Chicken

Meatloaf Muffins

Spaghetti Squash Bake with Italian Sausage and Herbs

Roasted Asparagus with Walnuts and Veggie Egg Muffins

Veggie Egg Muffins

Slow Cooker Whole Roasted Chicken

7 DAY MEAL PLAN PROTEIN MEAL - DESSERTS

Sweet Potato Protein Brownies

Almond Vanilla Protein Clusters

No Bake Apple Bites

Coconut Flour Cupcakes with Chocolate Avocado Frosting

Pumpkin Spice Loaf

Dairy Free Chocolate Ice Cream

Decadent Chocolate Brownies

SUPERFOOD CHEAT SHEET

Smoothie Boosters also great in fresh pressed juices

KITCHEN CLEAN OUT CHEAT SHEET

10-DAY BODY RESET DETOX KITCHEN CLEAN OUT CHEAT SHEET

Vegetables and Fruit

Whole Grain Products

Beans and Bean Products

Meat, Meat Products and Fish

Nuts, Seeds, Fats & Oils

Dairy and Substitutes

Herbs, Spices, Seasonings, Condiments & Miscellaneous

Seasonings and Condiments

Miscellaneous

Sweeteners

BIG FAT SUGAR FIX

FIX YOUR SUGAR HABITS IN 21 DAYS

Bonus tip: herbs and spices

Mindset tip

Energy

Principle #1: create sustained energy

Principle #2: nourish and strengthen the nervous system

Principle #3: reduce toxic load

LOSS WEIGHT HABITS 30 DAY FIT & LEAN CHALLENGE

Recipe guide tips

BREAKFAST

Loss Weight Habits Breakfast

Oatmeal Breakfast Bowl

Egg & Veggie Scramble

Mushroom & Asparagus Frittata

Easy Tofu/Seitan Scramble

Quick and Easy Huevos Rancheros

Smoothie

LUNCH

Veggie Bowl With or Without Chicken

Super Salad

Sweet and Sexy Kale Salad

Tempeh/Veggie Burger with Apple Cider Vinaigrette

Curried Tuna or *Mock Tuna Muffins

Sides And Vegetarian Options

Roasted Zucchini and Cherry Tomatoes

Cauliflower Mashed With *Roasted Garlic

Edamame & Corn Succotash

Veggie Quinoa

White Bean And Escarole Salad

DINNER

“Creamy” Spinach Soup

Black Bean and Corn Chili

Sautéed Baby Bok Choy with Garlic and Ginger

Baked Salmon Teriyaki With Sautéed Baby Bok Choy with Garlic & Ginger

Chicken Breasts With Tomato, Basil & Rocket/Spinach

Asian Stir-Fry with Zucchini Noodles

20 HEALTHY SNACK IDEAS

TIPS FOR ADDING HEALTHY, WHOLE FOODS

TIPS FOR SHOPPING HEALTHIER AT THE GROCERY SHOP

EAT SEASONAL FOOD WHENEVER POSSIBLE

SUGAR ALERT!

SMOOTHIES

Nut-Fruit Smoothie

Banana & Blueberry Smoothie

‘Nana-Nut

Grapes and Green Tea Smoothie

Green Smoothie

JUICES

Carrot & Spinach

Wake-Up and Go

Morning Awakening

Pink Lady

Winter Magic

Sarah’s Favorite

90 DAYS TO WEIGHT LOSS

6 WAYS TO BUST THROUGH YOUR WEIGHT LOSS PLATEAU

HERE ARE 6 STRATEGIES THAT CAN HELP:

8 TIPS FOR BETTER PORTION CONTROL

15 IDEAS FOR BETTER SLEEP

20 HEALTHY SNACK IDEAS

22 WAYS TO TAKE CARE OF YOU

WHAT ARE FOOD SENSITIVITIES?

KEEP A WRITTEN JOURNAL

6 SIMPLE TIPS FOR ADDING HEALTHY, WHOLE FOODS

RECIPE GUIDE FOR THE 90 DAY CHALLENGE

BREAKFAST

Quick “out the door” breakfast options

Oatmeal Breakfast Bowl

The Great Breakfast

Egg-Veggie Scramble

Mushroom & Asparagus Frittata

Easy Tofu/Seitan Scramble

Quick and Easy Huevos Rancheros

Smoothie

LUNCH

Super Salad

Curried Tuna or *Mock Tuna Muffins

Veggie Bowl With or Without Chicken

Tempeh/Veggie Burger with Apple Cider Vinaigrette

Sweet and Sexy Kale Salad

Sides And Vegetarian Options

Edamame & Corn Succotash

White Bean And Escarole Salad

Roasted Zucchini and Cherry Tomatoes

Cauliflower Mashed With *Roasted Garlic

Veggie Quinoa

DINNER

Sautéed Baby Bok Choy with Garlic and Ginger

Baked Salmon Teriyaki With Sautéed Baby Bok Choy with Garlic & Ginger

Black Bean and Corn Chili

Asian Stir-Fry with Zucchini Noodles

Chicken Breasts With Tomato, Basil & Rocket/Spinach

“Creamy” Spinach Soup

I realise this is not always an easy thing to do. Most of us are juggling way too much and going through the day at warp speed, trying to get more and more done. By having a high stress level, not only is it harmful to your health, it‘s harmful to your waistline as well.

When you are constantly under stress, hormone levels, like cortisol and insulin are elevated. The elevation of these 2 hormones can sabotage your weight loss efforts and actually cause weight gain.

Feeling stressed can create a wide variety of physiological changes, such as impairing digestion, excretion of valuable nutrients, decreasing beneficial gut flora populations, decreasing your metabolism, and raising triglycerides, cholesterol, insulin, and cortisol levels.‘ — Mercola.com

So, while you may think you can „handle it“ as far as your stress level goes, we aren‘t meant to be under constant stress and it takes its toll. If you are doing everything right as far as diet and exercise but you‘re under stress everyday, you‘re not going to see or feel the results you want.

This may seem like a strange place to start, but it’s so important because, when we’re tired we tend to make fewer healthy choices throughout the day and reach for the quick-fix energy boost we need, often in the form of sugar-filled options and processed snacks.

Lack of sleep disrupts circadian rhythms and can lead to inefficient body regulation of energy balance, metabolism and appetite. Abnormal leptin and ghrelin levels- hormones that tell your body it’s hungry or full - can go awаy when your body isn’t fully rested.

To get more sleep, set a goal of what time you need to be in bed each night to get the 7-9 hours you need. Try it this week and see what difference you notice, both in how you feel and your appetite.

Cooking meals at home allows you to control the quality, calories and portion sizes, of your food. Do you notice how much food you’re served when you go to a restaurant? Crazy!

When we have more food in front of us, we’ll eat more without realizing it.

Preparing meals at home saves money too. Plan your week out in advance and see which nights you can cook at home. The slow cooker becomes our best friend on busy days. I look at my calendar for the week ahead and whichever days are hectic, those are slow cooker nights- easy breezy!

Exercise actually gives us energy! Think about how you feel after sitting around for hours, versus how you feel when you’re up moving around. You just feel better when you’re active. You don’t have to spend countless hours at the gym to reap significant benefits from exercise.

You can start with something simple like a 20-minute walk if you’re just getting back to an exercise routine. Look at ways you can add more activity into your day - a short walk during lunch, another walk after work perhaps. Maybe two 3.0-minute walks each day would work better for you, than one 20-minute walk.

Find a friend or coworker that has similar goals and figure out something you can do together to help keep each other accountable.

Do you prefer to workout at home? Great! There are endless options of workouts to choose from for every fitness level. Options include exercise DVD’s, online workouts, fitness apps and more. Let me know if you need suggestions.

Join a gym. The gym is nice because your routine is not affected by the weather. If you can invest in a personal trainer to get you started, that can be helpful to boost your confidence and knowledge in how to use the machines as well as making sure you’re using proper form.

It’s common for people to think that when they skip a meal, they are ‘saving’ calories. What happens though is it backfires and by mid afternoon or early evening, they’re starving. Then they feel like they have no ‘will power’. Our body needs fuel in the form of food to function, so when it’s deprived, it screams out for what it needs -food! Willpower is no match and then they end up feeling guilty. Skipping meals sets you up for failure and feeling guilty.

Eat 3 meals a day and healthy snacks when needed. You’ll notice you get through the day with more energy and when you plan your meals out during the day, you can make healthier choices. It’s much easier to make unhealthy choices when you need to eat something now and you just grab the closest thing you can find.

Plan ahead and be sure to not skip meals, especially breakfast, and you’re sure to notice a difference in how you feel and will usually end up eating fewer calories during the day.

Our body needs carbs, but more of the right kind. Refined carbohydrates like white bread, pasta, cereal and processed snacks are lacking in nutrients and leave us hungry again a short time later.

Start adding complex carbohydrates to your plate from foods like fruits, vegetables, whole grains, nuts, seeds and legumes contain fiber and nutrients that fuel us and help us feel full for longer.

If you can find it in nature (as opposed to a package with a long list of ingredients), it’s a pretty safe bet it’s a good choice.

Consuming enough protein is another way to improve your energy and stay satiated longer after your meal.

Our bodies require protein for cell renewal, stabilizing our blood sugar, and providing us the energy we need. Many foods contain protein, but some of the best sources include: plant sources such as leafy green vegetables, grains, nuts, seeds lentils and beans as well as animal sources like fish, dairy, meat and eggs.

Take note of your protein consumption and observe how you feel when you have more vs. when you have less to determine what works best for you. Also, be aware that quality matters - choose organic when possible and be aware that grass-fed beef and free- range chicken tend to be healthier protein sources than feed-lot meats.

FACT: Our body needs fat in order to function optimally.

The body utilizes dietary fat for energy, healthy hair, skin and nails, vitamin absorption and normal, everyday bodily functions.

Good fats promote several health benefits such as protection against heart disease, cancer, Alzheimer’s, and depression, as well as reduced blood pressure and lower cholesterol. Choose sources such as nuts, seeds, fish, avocados and extra virgin olive oil. — Institute for Integrative Nutrition

Another good source of healthy fat is coconut oil, which can be used for cooking and baking and it’s also great in smoothies.

The low fat diet craze caused most Americans to fear all sources of dietary fat, even the ones that we need to thrive. During this time, fat was replaced with sugar and other additives to give foods the flavor and consistency they needed. Unfortunately, this period of time was also when the rates of obesity, diabetes and heart disease skyrocketed in this country.

A really easy way to improve your health and lose weight is to trade out your soda (regular or diet), flavored coffee drinks or other calorie or artificially sweetened beverage.

For most of us, it’s just a habit we’ve formed. What is the trigger for you? Is it going by the cafeteria, fast food drive-thru or the stash in your fridge or pantry maybe?

Studies show that even diet soda increases our appetite. So, while the drink itself may be zero calories, you end up eating more food to go along with it.

If you’re addicted to the caffeine, you may want to start out cutting your consumption in half for a week or so and see how you do.

Start with 1 or 2 habits at a time then build on those successes by adding 1 or 2 more. Slow and steady really is the way to go so that you incorporate these habits as part of your lifestyle.

You can start with the simplest habit first and go from there if you like. Don’t get overwhelmed - just start with ONE thing. Write it down somewhere as a reminder.

Grab your smart phone, iPad, tablet, journal or pad of paper as we get started. By the way, a great, free smartphone app for tracking your habits is called “Good Habits”. You can enter up to 3 habits and set it up so that you get a daily reminder. Awesome!

Check off the first 1-2 habits you want to start with this week. Imagine if you were to incorporate even i new habit each month for a year - amazing things would happen!

Here’s how the 10-Day Body Reset Detox works…

1. Use the Kitchen Clean Out cheat sheet to remove processed and tempting foods. Fill a garbage bag with the food and deliver to the nearest food bank.

2. Follow the 3-Day Liquid Cleanse Meal Plan for the first 3 days of the 10-Day Body Reset Detox Guide

3. Choose and download the Vegan/Vegetarian or Vegan/Vegetarian Meal Plan & Recipe Guide to follow during days 4-10 of the 10-Day Body Reset Detox Guide

4. Enjoy snacks from the 10-Day Detox Snack Guide in between meals when you feel hungry

Detoxification is about resting, cleansing and nourishing the body from the inside out. By removing and eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health.

Give your liver some love!

• Your liver is your #1 detoxifying organ. It has over 500 functions!

• It produces bile (which helps us excrete toxins), regulates carbohydrate metabolism, assists in hormone breakdown & detoxifies EVERYTHING!

There are 2 phases of liver detoxification:

Phase ONE: Toxins become water soluble or ‘weak’ to allow for elimination through our kidneys.

Phase TWO: Elimination of toxins.

Steps to maintaining good liver health:

• Ensure proper digestion and elimination

• Avoid environmental toxins/stressors

• Increase water and fiber intake

• Avoid excessive alcohol, unhealthy saturated fats (fried food) and refined sugar

• Ensure a healthy clean diet & appropriate supplementation

Where to Start?

Eliminate the “bad guys!”

In order to detoxify effectively, we need to eliminate the foods that are ‘clogging’ up our system. Remember, we detoxify every day! Every minute of every day our body is dealing with foreign invaders, from the air we breathe to the food we eat, to what we drink and the chemicals we come in contact with. If we don’t eliminate the foods that cause the most stress on our system, how can we begin to eliminate toxic buildup and create a space for our cells to thrive?

Here’s what’s got to go:

• DAIRY – milk, cheese, yogurt, cream

• GLUTEN – pasta (gluten free is okay), bread, cereal, baked goods made with white flour and white sugar, whole wheat products

• PROCESSED FOODS – canned/boxed foods

• RED MEAT – unless it’s grass fed beef/hormone-antibiotic free

• SUGAR – all processed sugars (raw honey is ok)

• HIGH FAT FOODS – anything deep fried

• ALCOHOL – for the 10-Day Body Reset Detox

• CAFFEINE – coffee, black tea

Refer to the (Kitchen Clean Out Cheat Sheet) for more information about what to keep and what to toss from your kitchen.

Here’s how it works:

• During the first three days of the ١٠-Day Body Reset Detox you will consume warm water (room temperature) with lemon (as much as you can tolerate) every morning before consuming anything else

• Enjoy ٣ ‘liquid’ meals a day

• Breakfast and lunch will be a protein rich green smoothie

• Dinner will consist of a pureed soup

• Consume ٣L of water a day (feel free to flavor with fresh fruit or veggies)

• Green tea and other herbal teas are allowed

• Take your suggested supplements (if you are taking prescribed medications make sure to consult your pharmacist or medical doctor)

• Refer to the snack chart if you need to eat something extra between meals

Breakfast

Lunch

Dinner

Ingredients

2 cups chopped kale

Half an avocado

1 cup chopped pineapple

1 tbsp. chia seeds

1 scoop vanilla protein

1 cup unsweetened almond milk

1 cup water

Half a cucumber, chopped

1 cup chopped spinach

Half an apple, chopped

1 cup romaine, chopped

Juice of half a lemon

1 tsp grated fresh ginger

1-2 cups water

Butternut Squash Soup

2 tablespoons olive oil

2 carrots, peeled and chopped

2 onions, peeled and chopped

1 large sweet potato, cut into small chunks

2 celery stalks, chopped

2-3 cups chicken broth

1 tablespoon cinnamon

Sprinkled sea salt and freshly ground black pepper, to taste

Instructions: Blend & enjoy!

Instructions: Blend & enjoy!

Instructions: refer to full recipe in recipe section

Breakfast

Lunch

Dinner

Ingredients

1 apple, chopped

2-3 celery stalks, chopped

Half a cucumber, chopped

2 cups kale, chopped

Half a banana, chopped

Juice of half a lemon

2tbsp cilantro, chopped (optional)

Enough water to blend thoroughly – approx. 1-2 cups

½ cup blueberries

1 tbsp. chia seeds

1 scoop protein powder

1 large tbsp. almond butter

1 cup almond milk

Sweet Potato Soup

2 tablespoons olive oil

2 carrots, peeled and chopped

2 onions, peeled and chopped

1 large sweet potato, cut into small chunks

2 celery stalks, chopped

2-3 cups chicken broth

1 tablespoon cinnamon

Sprinkled sea salt and freshly ground black pepper, to taste

Instructions: Blend & enjoy!

Instructions: Blend & enjoy!

Instructions: refer to full recipe in recipe section

Breakfast

Lunch

Dinner

Choose Day 1 or Day 2 Smoothie

Choose Day 1 or Day 2 Smoothie

Consume leftover soup od Day 1 or Day 2

Butternut Squash Soup

Ingredients:

1 large onion, chopped

3 garlic cloves, chopped

1 large butternut squash, peeled and chopped into chunks

1 tbsp. coconut oil

1 tbsp. ground cinnamon

1 tsp ground nutmeg