Trisha's 21-Day Reset E-Book

Trisha Lewis

• Herausgeber: Gill Books
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2021

Beschreibung

Trisha Lewis is on a mission to change her life and shed 13 stone – and she's over halfway there. It hasn't been easy. Failures, setbacks and curveballs have all been part of the journey, but Trisha wants to spread the message that weight loss doesn't have to be about constant deprivation and self-punishment. Trisha's 21-Day Reset helps you build the foundations of a resilient weight-loss plan, so that when you fall off the wagon you don't have to beat yourself up – you simply reset. It contains everything you need to get back on track, from how to get into a positive state of mind to how to balance your needs for sleep, hydration, exercise and nutrition. As a trained chef, Trisha believes in losing weight without losing flavour. The 21-Day Reset is packed with over 60 delicious, simple recipes with all the macros and calories counted, so you can follow a plan that suits your weight-loss goals or simply enjoy tasty, healthy food. Get ready to discover the power of the reset button and kick-start your weight-loss journey!

Leseprobe

TRISHA’S

21-DAY RESET

3 WEEKS TO KICK-START YOUR WEIGHT-LOSS JOURNEY

TRISHA LEWIS

GILL BOOKS

This book is for you, Mam. Nothing has changed since the first book – you are still my hero.

Thank you for making me see what you always saw in me. You never once gave up on me. All that I am and all that I dream to be is because of you. Will you just admit that I am the favourite daughter so we can put the rest of them out of their confusion?

CONTENTS

Cover

Title Page

Dedication

Introduction

RESET YOUR MIND

Failure is positive

Find your why

How do I reset?

How do I stay focused?

How do I love myself?

How to help someone who may be struggling with their weight

25:25:25:25

25: Sleep

25: Water

25: Exercise

25: Nutrition

THE 21-DAY RESET

Why three weeks?

My weekly reset plans

RESET RECIPES BREAKFAST AND BRUNCH

Cinnamon and banana porridge

Overnight berry and nut butter oats

Apple and cinnamon oat pancakes

Raspberry and vanilla baked oats

Homemade hash browns with streaky bacon and poached eggs

Shakshuka

Green eggs and ham

Spicy scrambled eggs with feta cheese, fennel and crème fraîche

Eggy muff ins with turkey rashers, garlic and parsley

SOUPS AND BREADS

Cheese and onion white soda bread

Brown soda bread

Porridge bread

Vegan brown soda bread

Coconut bread

Mediterranean-style roasted red pepper soup

Mushroom soup with parsley

Chicken curry soup

Butter bean soup

Lightly spiced pumpkin soup

Pea, bacon and mint soup

Mexican shrimp soup

Seafood chowder

LUNCH

Sandwich ideas

Lunch ideas

DINNER

Beef satay with shredded carrot

Beef and mushroom quesadillas

Roast beef

Roast chicken

Creamy chicken and mushroom ragout

Garlic-crumbed chicken schnitzel

Lucy’s crispy chicken bites

Thai green chicken curry

Indian butter chicken

Chicken masala

Lemon and garlic chicken skewers

Roast lamb with mint and garlic crust

Crispy tuna cakes

Thai-style fish cakes

Poached salmon

‘Steamed’ Asian-style salmon

Sicilian fish stew

Greek-style roasted cod with paprika, olives, lemon and garlic

Pan-fried hake with butter beans, bacon and spinach

Lime and coconut tiger prawns

Homemade mushroom, garlic and mozzarella pizza

Goats cheese and red onion tortilla

Red lentil dahl

Mexican migas

BATCH COOKING

Chilli con carne

Baked aubergine moussaka

Beef stroganoff

Shepherd’s pie

SNACKS, SAUCES, SALADS AND SIDES

Snack ideas

Guacamole

Whipped feta with honey and thyme

Homemade piccalilli

Salsa verde

Black pudding, blue cheese, walnut and apple salad

Smoky bacon, strawberry and pecan salad

Spicy potato wedges

Caprese salad

Curried coconut potatoes

Garlic and rosemary mashed potatoes

Hasselback potatoes

Spicy cauliflower ‘wings’

Braised marinated onions

Cheesy cauliflower

Sautéed mushrooms cooked in a tofu mousse

Roasted Mediterranean vegetables with garlic and thyme

Asparagus wrapped in turkey rashers with a lemon dip

Braised red cabbage

TREATS AND DESSERTS

Banana bread

Strawberry jam and oat cakes

Berry, cinnamon and orange compote

Orange oat flapjacks

Chocolate pots with fresh raspberries

Salted peanut butter frozen yogurt

Stewed apple with natural yoghurt and cinnamon

Copyright

About the Author

About Gill Books

INTRODUCTION

Hello, my Transformers! How are you getting on? Or if you’re a new reader, I would like to introduce myself. My name is Trisha Lewis and I am on a mission to change my life and shed 13 stone – I’m over halfway there! I have been a trained chef for 13 years and was executive head chef at my beloved Jacobs on the Mall until August 2020, when I took a big scary leap and finished to follow a new dream. I am a true believer in amazing food, creating recipes for everyone and losing weight without losing flavour. I document my whole journey for my Transformers on my Instagram page, @trishas.transformation.

I can’t believe that as I’m sitting here in October 2020, the wind is howling, we have just landed into a second lockdown and I am writing my second book. The months have flown by since I started to write this book. It’s surreal, to say the least.

The reaction to my first book blew me away. If you’d told me when I was writing it in 2019 that every bookstore in Ireland would be closed by the time it was published due to the COVID-19 pandemic, I wouldn’t have believed you. And yet it was the overall number 1 book in the country for one week and number 1 in paperback non-fiction for four weeks. The feedback to my first book has been everything that I dreamed it would be. People loved the simplicity and the flavour of my dishes. People laughed with me and cried with me. It reached the people who I wanted it to reach, the ones who had felt that they were alone in feeling desperate, lonely, sad and laughed at. The words hope, joy, faith and love bounced off the messages in my inbox and I could feel the drive that had been instilled in people.

My first book was all about me, my journey and my story. This book is for you. I want you to start your journey or use this book if you feel that you have fallen off the wagon. Everything that I know that has brought me on this 7.5 stone weight-loss journey is in this book so that you can learn from it. I don’t have big words to explain how I feel and how I do it, so I will explain it to you in my own way. I have found this hard but also so enjoyable because I have taught myself resilience, and I put all that down to the power of resetting and giving myself 21 days of a system. I always know that by the end I will be feeling amazing and that I will have got tougher and more ready for the next time a curveball comes.

For this book all the calories and macros have been done for you, so it’s for everyone, whether your goal is weight loss, healthy eating, shredding or whatever it may be. Diet food is simply food, and food is simply wonderful. It keeps us alive every single day and we should celebrate it and enjoy it instead of being miserable and dreaming of the Chinese take-away that you want to have. This book is packed full of dinners, breakfasts, fake-aways and snacks for you to enjoy.

Weight loss doesn’t have to be negative. I spent all my adult life hating and avoiding the fact that I had to lose weight. I cried many times, feeling trapped because I felt like a failure. But I wasn’t a failure – I just didn’t have the correct systems in place. Now when things go wrong I don’t beat myself up, I simply reset.

It’s all about how you look at the glass: is it half full or is it half empty? I decided very early on that I would love my journey and that I would learn to love myself. Part of my journey is setbacks and curveballs, and if I love the good, then I also have to love and learn from the not-so-good parts. Part of a weight-loss journey inevitably involves weight gain at some stage, so how do I stay on track and keep going? By having the tools that this book is based on.

The diet culture is everywhere and success story after success story is pouring from our devices, but what happens when you feel like you’ve messed up and can’t go on? What happens when you have a night out filled with wine and a bag of chips? What happens when you haven’t slept well and all you want to do is pick the leftover food from your kids’ plates? What happens when you’re upset and have eaten extra calories and you feel like the only person in the world who does this? What happens when you are doing amazing and then all of a sudden you’re tired and find yourself in the drive-through ordering food for a fake friend? (I’ve ordered food for ‘Mary’ so many times, but in fact it was all for me.) What happens when you feel like you’re bogged down and you just can’t get your mojo back?

The answer is, you RESET.

This book will guide you for three weeks. If you follow the guidelines for three weeks, you will feel better. You will feel like you are back in control. All of us ‘mess up’, but one thing I’ve learned from my journey is that you need to be resilient and resilience comes from never giving up, no matter what your mind is telling you, no matter what the scales say. You hold the power because you are the boss of your own happiness.

We can often overthink things, but I am hoping that this book will help you to see that the simplest things are the most important. So get the basics right. Go for the low-hanging fruit.

I want you to commit to making the next three weeks the most important three weeks of your life. After every single round of three weeks, simply reset and repeat what you did the previous three weeks if it made you feel good. Feeling like crap is just feedback that you are not giving yourself the chance that you need.

In this book I will talk you through establishing the foundation for a complete reset. I want you to do the 21-day reset 17 times this year and I want you to really smash it. You are well able to do it!

FAILURE IS POSITIVE

I often get asked what to do after you’ve hit the self-sabotage button, and the answer is reset. Failure will happen – this is not going to be plain sailing. The negative feedback that you may have got all your life might mean that you feel useless and unable to achieve a healthy lifestyle. But let’s flip all that around now and look at failure as a positive thing. In a weird way, failure is a gift because it’s a warning shot that your system isn’t working and that you need to reset.

Stop beating yourself up that when you went into a garage to pay for your petrol, you bought four KitKats too. You’re human. It happens. Instead of following this up with self-hate and throwing your whole journey out the window, take a deep breath and say, ‘Right, that happened. I can’t undo it, but it doesn’t make me a bad person, just a person who went into a garage when I was hungry and went a bit mad.’ When this happens, make a plan based on what went wrong before. I have a rule with garages that I abide by about 90% of the time. I call it the diesel diet. I will only purchase diesel because it’s too easy to sit in the car at the pumps afterwards, scoff down the food and put the wrappers in the bin.

As I explained in my first book, the lightbulb moment is fleeting. Things will slowly get brighter, but you have to work on it bit by bit, plan by plan. You have to keep resetting. Over time, resetting when things get hard will get easier and easier.

Armed with the knowledge that failure will happen, you can be ready for it with a smile and the best tool in the toolbox: the reset. Your inner critic won’t expect positivity, so catch it off guard and watch how much easier life is when your mind doesn’t go to the negative side straight away. How you react to and deal with failure will determine your journey.

FIND YOUR WHY

I know that you are hurting, that you have been hurt by others and mainly that you have hurt yourself by how you think of yourself. I know that you are tired. You are sick of failing and sick of never being the person you have always dreamed you can be. I know all of that, but I also know that you are capable, that you are strong and that you can do this.

Before you can play this ace card that is the reset button in your everyday life, let’s look at a very important question. This question will be your guide every time you need to change course.

Every book I read and every podcast that I listen to says over and over again that you need to find your why:

Why am I doing this?

My why keeps changing. I have new goals and I adjust as I go, but my main why will always be that I want to be happy. I want to go to sleep without crying. I want to feel healthy.

HOW DO I RESET?

Now that you’ve answered the question that will form the basis for your reset plan, it’s time to look at what you can do to reset. Here are the steps:

1   Set a long-term goal. What is your dream? For example, I want to lose seven stone in the next few years.

2   Now break that long-term goal into a few small goals so it’s not as daunting. Three weeks is not a long time – anyone can manage three weeks, but the progress you can make in just 21 days should not be underestimated. Don’t make any drastic moves like cutting out everything you love and don’t make any blanket statements like ‘I will never eat a chip again’. You are only setting yourself up for failure by doing that. I will break my long-term goal to lose seven stone into a smaller goal to lose one stone by the end of the year.

3   Write a list of how you can achieve each of your smaller goals, for example go to the gym three times a week, drink 2 litres of water every day, get at least 8 hours of sleep every night, go for a 30-minute walk three times a week, and batch-cook my dinners.

4   Doing this alone makes it harder, so write a list of who you can contact to help you achieve your goals. It doesn’t matter who it is – it could be a family member for support, a Slimming World consultant, a personal trainer at a gym or a friend to go on walks with. You won’t lose any extra pounds for doing this alone, so you might as well get someone to give you a hand.

5   See where in your schedule you can dedicate some time to achieve all your goals. Write down what you can do. Can you reduce your screen time? Can you bring your family on your walks? Can you slot in a time that doesn’t change for your weekly shop? Planning is so important for the end result. You know what they say – if you fail to prepare, prepare to fail. Once you have a roadmap in front of you, it’s easier and clearer for you to see the main objective, which is to feel good.

6   Do a stock take of your cupboards and make a shopping list. We waste so much money on buying new things. If you’re anything like me, you end up with six jars of cumin in the press! It takes five minutes and is so satisfying when you know that you’re saving money and calories by not buying the extra bits ‘just in case’.

7   Pick a day to start. Don’t feel under pressure to start on a Monday or the first day of the month or the start of a new year. This is your personal plan, so start when it feels right.

8   Smile! You’re about to start a new life, one that you have always dreamed of.

HOW DO I STAY FOCUSED?

Oh lord above, if I had a euro for every time I wished for motivation, I would be a very wealthy woman! Wishing for motivation is like wishing for a unicorn to walk past you in a shopping centre. You can try, but it won’t happen. I have spent so much money on the promise of motivation and now I feel like I spent it buying some magic beans. Motivation is fleeting, and in my opinion it doesn’t even exist in the way that it’s sold to us.

I think that the ability to reset over and over again is the motivation we all desire. Hear me out. The most motivated people in the world are just people who are resilient to failure and have the ability to reset over and over again. I stay focused because I know just how good my body should feel, so now when I feel sad or down I know that I have the power to apply some simple methods and get back on track. Staying focused is hard, but what makes it easier for me is knowing that setbacks are going to happen but that I can keep resetting and making sure I am adjusting my journey. Setting smart, realistic goals and taking it day by day is a game-changer.

In order to stay focused and keep resetting, there are six key areas you need to embrace:

Questions and curveballs

Hard work

Discipline

Time management

Courage

Accountability

EMBRACE THE QUESTIONS AND CURVEBALLS

When I open my eyes each morning, I ask myself three questions before I take my head off the pillow: Do I want to be fat or fit? Happy or sad? Healthy or dying? And I go from there.

Curveballs will be thrown at you all day long and temptation will be lurking around every corner. Sometimes I make a rash decision about what to eat, but these next two questions have helped me so much to stay focused:

Do I want this now? Usually the answer is yes.

Will this benefit me in one year’s time and get me closer to my goal? Usually the answer is absolutely not. (So put down that chocolate bar!)

These questions are an amazing tool to have in your toolbox. If you still decide to have the food you’re being tempted by, at least you’ll be aware of your decision, not just mindlessly eating. Like my ‘why’ questions, these two questions help me make day-to-day decisions.

EMBRACE HARD WORK

There is no way to sugar-coat weight loss. It’s hard work. You have to make a choice – either don’t do it and have a hard day 24/7 or work hard for about one hour per day. For example, at the start of my weight loss journey I let myself off lightly with exercise, but in the end it was much harder than if I had just done it. The hard work isn’t just the exercise, it’s also changing your mindset. It’s so rewarding looking back at what you have accomplished and knowing that it’s all down to the decisions you make every day.

EMBRACE DISCIPLINE

I think the hardest word to say in the English language is no, but for your weight loss journey to work, you have to learn how to say it during those times when motivation and willpower have abandoned you. Discipline is a verb – it’s something that you do – whereas motivation is a noun, something that can come and go as it pleases. Self-discipline is tough, but like all habits, once it’s done over and over again it becomes a natural reflex.

I think kids have it nailed. They eat intuitively and when they’re full, they stop. End of. I love their discipline. We tend to overcomplicate this as adults.

When my nieces and nephews land up to the house I will pop on some food for them. It could be sausages, cereal or chicken, but I would often grab the last bit that they didn’t have and mindlessly eat it. Later on I would say to myself, ‘I haven’t eaten anything bad today,’ but I had those two goujons. Add this up over the course of a year, and that’s a serious amount of extra calories that you ‘didn’t’ have.

Stop the random eating. If you pick one piece of chicken a day from your child’s plate, that is 365 pieces of chicken a year that you’re pretending you didn’t have. Are you guilty of this? Call yourself out, Transformer. Kitchen pickers, bigger knickers!

Working from home

In all the years that I worked as a chef, I often thought that things would be so much easier if I worked from home and just had what I needed in the house. After changing my career a few months ago, I now do a lot of my work from the laptop at home and I’ve realised how wrong I was. For one thing, I’m not as physically active now. I also sometimes go through bouts of unproductivity, when I find myself randomly walking to the fridge and picking, so I had to set up boundaries and systems to prevent me from eating mindless calories. Working from home requires a lot more discipline around eating than I had originally thought!

Here is what I advise if you’re struggling with working from home:

Get showered and dressed. Put on a nice perfume or aftershave and some make-up to make yourself feel good. If you’re sitting in your pyjamas with your hair all over the place, then you probably won’t be bothered with your diet plan either. So spruce yourself up … for you!

Work out first thing in the morning. When you win your morning, it’s easier to win the day. Use the time that you would have used on your commute. Instead of a moving car, move you!

Create a workspace. Ideally, try not to work in the kitchen if at all possible. Separate your food from your work, otherwise you’ll be wandering back and forth to the fridge like a puppy and convincing yourself that a random slice of cheese is what you want, and I promise you it isn’t.