Nourishing Weight Loss E-Book

Chiara Squinzi

• Herausgeber: Meligrana Giuseppe Editore
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2014

Beschreibung

A healthy mix&match weight loss plan based on vegan, gluten-free and sugar-free inspiring food ideas with a special focus on snacks recipes that are not only simple and cheap to make but also delicious and innovative. Additional breakfast ideas recipes and an easy-to-follow exercise plan.

Leseprobe

NOURISHING WEIGHT LOSS

Ahealthy mix&match weight loss plan based on vegan, gluten-free and sugar-free inspiring food ideas with a special focus on snacks recipes that are not only simple and cheap to make but also delicious and innovative. Additional breakfast ideas recipes and an easy-to-follow exercise plan.

by Chiara Squinzi

Meligrana Editore

LaHolista Ltd.

Copyright Meligrana Editore, 2014

Copyright Chiara Squinzi, Founder and CEO of La Holista Ltd., 2014

All rights reserved

ISBN:9788868151126

Cover design: Chiara Squinzi and Meligrana Editore

Interior text design and illustrations: Chiara Squinzi

Edited and revision: Bianca Grizhar, Stella Bozzato and Janet West

Front cover photo: Chiara Squinzi

Meligrana Editore

Via della Vittoria, 14 – 89861, Tropea (VV) – ITALY

Tel. (+ 39) 0963 600007 – (+ 39) 338 6157041

www.meligranaeditore.com

[email protected]

Follow MeligranaEditore on Facebook or Twitter

TABLE OF CONTENT

TITLEPAGE

COLOPHON

T

DISLAIMER

LICENSE NOTES

CHIARA SQUINZI

LA HOLISTA LTD.

COVER

LEGEND OF GOODNESS

DEDICATION

NOURISHING WEIGHT LOSS

INTRO

PART 1

THE IMPORTANCE OF A BALANCED DIET

THE IMPORTANCE OF CALORIE REDUCTION

10 TOP TIPS FOR WEIGHT LOSS

THE IMPORTANCE OF APPROPRIATE GOAL SETTING

PART 2

EATING PLAN INTRODUCTION

THE MIX & MATCH EATING PLAN

SHOPPING & CONDIMENTS LIST (PRINTABLE)

PART 3

THE IMPORTANCE OF SIMPLE INGREDIENTS AND ACCURATE MEASUREMENTS

PACK

Dark Chocolate– Unshelled Pistachios – Party Savers – Edamame (Baby Soybeans) – Trail Mix – Apple & Butter – Fruit & Nuts – Pear & Milk – Banana & PB Mini Sandwiches – Mango Morning Crunch – Grapes & Cashews – Banana Ice cream – Wine & Olives – Ants on a Log – Seasoned Avocado – Fruit Parfait with Coconut ‘Yogurt’

JUICES, SMOOTHIES, MOCKTAILS AND SOUPS

Vegetable Juice– The Ultimate Natural Sports Drink – Berry Vegan Protein Smoothie – Vitamin C Lassi – Detox Green Smoothie – Fiber-pack Slimming Smoothie – SuperGreen SuperFoods SuperSmoothie – Belly Soother – Iced Protein Mocha – Virgin Piña Colada – Virgin Peach Sangria – Virgin Bloody Mary – Anti-aging Gazpacho – Green Pea Protein Soup – Indian Carrot Soup – Macrobiotic Miso Soup

RAW AND DEHYDRATED

Fruity Chips– Fruit Leathers – Exotic Ice Lollies – Nut & Fruit Raw Meltaways – Coconut Beets Chips – 3-ingredient Chocolate Mousse – Easy Porridge – Lemon & Macadamia Cookies – Super Chocolates – Creamy Vanilla Popsicles – Superfood Raw Brownies – Indian Mango Burfi – Digestive Crackers – Decadent Energy Balls – Vietnamese Summer Rolls – Mini Flax Pizza Bites –

BAKED AND COOKED

Wellness Lollipop– Crunchy Chickpeas – Baked Sweet-Potato Fries – Popped Corn – Peanut Butter Fudge – Split Pea Crisp – Protein Crackers – Hot Superfood Cocoa – Hummus & Veggies – Zucchini & Chocolate Cupcakes – Super Macaroons – Protein Muffins – Almond Butter & Figs Cookies – Guilt-free Donuts – Pumpkin Raisins Scones – Nori Rolls

PART 4

THE IMPORTANCE OF BREAKFAST

ADDITIONAL BREAKFAST IDEAS

Chia Seeds Detoxing Pudding– 6-Ingredient Breakfast Power Bars – Granola & Cashew Milk – Easiest Gluten-Free Banana Bread – No-Bake (Raw) Carrot and Coconut Cream Cake – Double Chocolate Breakfast Cake

PART 5

THE IMPORTANCE OF EXERCISING

EXERCISE PLAN

GLOSSARY

CONCLUSIONS

OTHER FROM MELIGRANA EDITORE

DISCLAIMER

All rights reserve. No part of this work covered by the copyright herein may be reproduced or used in any form or by any means—graphic, electronic or mechanical without the prior written permission of the publisher. Any request for photocopying, recording, taping or information storage and retrieval systems of any part of this book shall be directed in writing to the author.

This publication contains the opinions and ideas of its author(s) and is designed to provide useful advice in regard to the subject matter covered. The author(s) and publisher are not engaged in rendering medical, therapeutic, or other services in this publication.

This publication is not intended to provide a basis for action in particular circumstances without consideration by a competent professional. The author and publisher expressly disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

No delicious food was wasted in the making of this book.

LICENSE NOTES

This e-book is licensed for your personal enjoyment only. This e-book may not be re-sold or given away to other people. If you would like to share this e-book with another person, please purchase an additional copy for each recipient. If you’re reading this e-book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

CHIARA SQUINZI

Chiara Squinzi, health coach, yoga teacher and wellness enthusiast, is just one of the many supporters of calories deficit for weight loss. However, in this book Squinzi is applying a long awaited twist by creating a plant-based nutrition plan that is balanced, gluten-free and most importantly sugar-free.

Chiara Squinzi has years of experience developing delicious, healthy dishes for her personal clients, family, friends, and healthy cafes & restaurants; in these following pages she wishes to share with you:

- essential information about health

- plant-based mix & match nutrition plan for weight loss

- practical and useful shopping and condiment lists

- 64 delicious and nutritious snacks recipes that are easy and affordable to follow accompanied with real photographs that are neither enhanced nor fiction

- practical exercise plan that will give you the freedom and the willpower to get moving efficiently

- practical and effective goal setting tables.

e-mail: [email protected]

facebook:www.facebook.com/laholista

instagram: squinz_health

twitter:twitter.com/ChiaraSquinzi

wechat: ChiaraHealthCoach

skype: ChiaraSquinziHealth

linkedin: www.linkedin.com/pub/chiara-squinzi/28/597/b2b/

LA HOLISTA LTD.

Being healthyis a privilege, not at effort.

La Holista Ltd.is a holistic health company that provides health coaching, corporate wellness and corporate consulting services.

The company offers one-on-one health coaching programs, cooking classes, schools programs, public talks on health and wellness, shopping guidance, recipes creation guidance, drinks and recipes creations for F&B establishments and sales of homemade vegan products.

To regards of Health Coaching, Chiara Squinzipractices a holistic approach to health and wellness, which means that she focuses on healthy whole simple foods and looks at how all other areas of the client’s life are connected. Stress, relationships, sleep or low energy and exercising are all as important as the food he or she ingests. During the health coaching programs they will set appropriate wellness goals and work together to achieve them for a more fulfilling and happy life.

To corporates, Chiara offers Wellness Days or Wellness Programs focused on improving the health and the lifestylebehaviours of the employees and the leaders WITHIN the company. She achieves incredible results by teaching how to eat and drinks healthily during working time, how to increase physical activity, how to stop smoking, and how to reduce stress all with the final goal of increasing company productivity and employees’ health and happiness.

To schools, and especially international schools, she provides healthy, nut free treats-making classes that are fun and innovative and engage the kids to experiment (and love) healthy vegan foods. The final goal of schools classes is to teach actual dietary guidelines to kids and help them to finally abandon the obsolete USDA food pyramid and food conception in which meat, dairy and sugar are the main elements of each meal. In addition, she stresses the importance of spreading the message within the family so that the health benefits can reach siblings and parents too.

To F&B establishment, Chiara offers menu creation and chef / cooks training to create delicious and inexpensive healthy juices, smoothies, sweets and other snacks. All low in calories and rich in taste.

website:www.laholista.com

LEGEND OF GOODNESS

AAntioxidants Rich

EEnergy Booster

FFiber Rich

HHigh Protein

OOmega 3 Rich

PProbiotic Rich

HHHeart Health

DEDICATION

I am so blessed with wonderful supportive people in my life!

I’m dedicating this book to Rob and Bianca, who supported me through its creation and pushed me, patiently and positively, to get it published. Thank you from my heart guys; I wouldn’t be doing what I am doing without your constant encouragement.

To my friends who always gave me advice and helped me when I needed it the most; especially to Stella and Janet who sent my way incredibly essential revisions and improvements tips.

To my colleagues at Institute for Integrative Nutrition, to my fellow health freaks, to my Puxi Run (Shanghai) and Ho Run (Ho Chi Minh City) girls: thank you for motivating me every week and make it more special.

To the gorgeous souls I met in the cities I lived that are now doing good all over the world, thanks. I am who I am today thanks to you all too.

To my family that always believed in me especially when I decided to leave my corporate job and take the path less travelled pursuing what I love most: helping people.

Reach your ideal weight and enhance your energy levels, one nutritious meal at a time.

INTRO

The journey to weight loss and health always starts from the most difficult point: understanding which, of the numerous dietary theories, is the one to follow.

There are many different types of nutritional regiments out there but which is the best for you? Which one will give you the most benefits?

Unfortunately, there is not such thing as an eating plan that fits everybody, we are all different and unique; therefore, it is essential, to understand that the key to success in losing weight and living healthily is finding what works for YOU.

The eating plan and snacks recipes that I created are based on a simple plant-based, balanced diet with influences of veganism, raw foodism, macrobiotic, zone and even paleo diets. I believe that, if followed correctly, they all have incredible benefits and the incorporation of the better characteristic of all these theories will help you create your own personalized nutritious regime according to what makes YOU feel better.

Just to keep you up to speed, you will find full description of these diets in the glossary at the end of this book.

As you can see, different dietary theories claim to have similar benefits, all including weight loss and long lives but is it really this way? I strongly believe that all these diets have some incredible perks but it is when they are matched with plant-based meals and with the right person, that we can thrive in our health.

This is the reason why it is important that during the use of this book, your attention focuses on your feelings, moods, energy and hunger levels in relation to what you are eating to find which profile fits you better and shall be followed for the future. You should find it helpful to keep a diary, and adjust your meals according to how you feel.

You might find out that you feel better eating more carbohydrates (similar to macrobiotic), or more plant-based protein (inspired by paleo), or even to eat only uncooked food (like raw foodism). So after an initial trial and error period, I suggest to follow your feelings and adjust accordingly.

My ultimate goal is for you to see this eating plan as a path of learning and understanding about your body-food relationship.

PART 1

THE IMPORTANCE OF A BALANCED DIET

Achieving and maintaining a healthy body weight can be challenging. Like we saw, there are many different types of nutritional regimes out there that can help you, such as low carbohydrates, high proteins, fat-free and even fasting diets. However, any nutrition theory that focuses on avoidance of specific foods and dictates macronutrients restrictions, is not easy to follow and it can hardly be sustained for a longer period of time trying to maintain a social life too.

I strongly believe that these approaches compromise health and life quality and cause feelings of hunger, dissatisfaction and cravings that may even lead to eating disorders.

That’s why I encourage balanced meals in which all the 3 main macronutrients (carbohydrates, proteins, and fats) along with as many micronutrients (vitamins and minerals) as possible are incorporated.

They ALL have a function in our body and they are ALL essential for optimal health:

-carbohydrates:Their primary function is to provide energy for the body, especially to the brain and to the nervous system

-proteins: Their have specific function within the body; some are involved in structural support while others are involved in bodily movement or in defence against germs

-fats: They provide energy and by doing this save proteins from being used for energy and allow them to perform their role.

As you can see, avoiding carbohydrates or fats, like the most popular diets recommend, cannot be good for the body.

Another reason for macronutrients combination is the way they behave when eaten:

-carbohydrates(vegetables, fruits, grains and legumes) have the biggest volume, the fastest digestion time and contain 4 kcal / gram

-proteins(tofu, tempeh, and seitan*) have a medium volume, a medium digestion time and 4 kcal / gram

-fats(nuts, seeds and oils) have the smallest volume, the slowest digestion time and pack 9 kcal / gram.

It’s not difficult then to see than what makes a meal filling, long lasting and low in calories is the combination of all 3 macronutrients.

THE IMPORTANCE OF CALORIE REDUCTION

Now that you know a little bit more about macronutrients, let’s talk about how much of them we need every day. To reduce weight, consuming fewer calories than what is used up by the body is a must. In this way your body can access and burn up fat stores and get leaner.

In order to be able to intake less calories than what you consume, it’s essential to consume foods withlow energy densityandhigh nutrient content; this willhelp you lower your overall caloric intake while maintaining a feeling of satiety and, most important, avoiding hunger.

Just by comparing a Snickers bar of 250 kcal to beans and lentils, fruits and vegetables we can get a better understanding of what energy density of foods means. For instance, the calories contained in 1 Snickers bar equal to:

- beans: 180 grams / 3/4 cup

- apples: 480 grams / 3 and 1/2

- broccoli: 750 grams / 8 and 1/2 cups

- lettuce: 2 kg / 31 cups.

Good. Now that you know what low energy foods are, let’s take a look on how much of them you should actually consume everyday.

This depends on several factors: your weight, your height, your gender and your age.

To estimate yourdaily calorie need, please use the Harris-Benedict equation below. This formula works in 2 steps.

Step 1– Calculate your BMR(the rate at which energy is used by an organism at complete rest):

METRIC SYSTEM:

-Women:

447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

-Men:

88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years).

IMPERIAL SYSTEM:

-Women:

655 + (4.35 x weight in pounds) + (4.7 x height in inches)– (4.7 x age in years)

-Men:

66 + (6.23 x weight in pounds) + (12.7 x height in inches)– (6.8 x age in years).

Example:

-Louise is 65 kg / 143.3 pounds, 164 cm / 64.57 inches and 29 years old

Step 2– Calculate your daily caloric needby applying the Harris-Benedict Principle; multiply below indexes to the obtained BMR:

-Little to no exercise: BMR x 1.2

-Light exercise (1-3 days per week): BMR x 1.375

-Moderate exercise (3-5 days per week): BMR x 1.55

-Heavy exercise (6-7 days per week): BMR x 1.725

-Very heavy exercise (twice per day, extra heavy workouts): BMR x 1.9.

Example:

Weight loss happens by reducing the daily calorie intake to a number below the estimated maintenance level. Usually, 500 kcal leas a day is assumed to estimate a weight loss of about 0.5 kg / 1 pound each week.

Example:

Now that you know how body fat accumulates in your body, I think you can understand the importance of portio [...]