Eat. Nourish. Glow.: 10 easy steps for losing weight电子书

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Contents

Introduction

Just one thing.

—No. 1

So what should you start with?

Still confused? Keep a two-week food diary

Sugar

Gluten

Alcohol

Dairy

Caffeine

Finally … listen to your gut.

The kitchen detox.

—No. 2

Here’s what needs to go:

That’s the elimination process. Now for the re-stock. Let’s start with the fridge.

Then for the storecupboard.

Guide to gluten

Not gluten-free

May contain gluten – need to check by reading labels carefully

Gluten-free

Why your kitchen should be the heart of your home

Your ‘What do I do with it?!’ guide

Chia seeds

Coconut oil

Himalayan pink salt

Apple cider vinegar

Pulses

How your environment affects your food choices

How to shop smarter

My ditch-and-switch guide to shopping

Your toolkit

Knives

Tongs

Vitamix blender

Cold press juicer

Hand-held blender

Microplane

Spiraliser

Courgette spaghetti with a choice of sauces

A good set of bowls

Cook your way to better health

Microwaves

Poaching

Steam-frying

Sautéing

Sous vide

Slow cooker

Detox your desk

Grace around food.

—No. 3

What type of eater are you?

How to find your grace around food

Make eating a priority

Stop snacking.

—No. 4

Endless eating

Free yourself from snacking

So, what type of snacker are you?

How to go snack free

When snacking is OK

Lastly, why evening snacking is such a bad idea

Be consistent, not perfect.

—No. 5

Why perfect doesn’t work

A word of warning

Flip your thinking

How to create habits, not restrictions

Why ‘treats’ will slowly start to lose their appeal

Make fat your friend (and sugar your enemy).

—No. 6

Why fat is actually OK

The real diet villain – sugar

Where you will find sugar

Why healthy food is happy food.

—No. 7

Trust your gut

Happy food

Feel-good foods

Are you eating instead of drinking?

—No. 8

What about tea and coffee?

Hydration and your digestive health

Alcohol

Healthy hydration

Which water to drink?

Tap water

Plastic bottled water

Filtered

Coconut water

Flavour

Fruit and herbs

Infused water and ice cubes

How we can hydrate with food

Do you need supplements?

—No. 9

You get what you pay for

Probiotics

So what probiotic to buy?

Vitamin D3

Essential fatty acids

Movement.

—No. 10

Fitness snacking

Rethink movement and exercise

Your toolkits.

Smoothies

Salads

Soups

Recipes.

Almond, apricot and rose ‘yogurt’

Baked apples with vanilla coconut cream

Beef curry

Buckwheat toast with harissa ‘butter’, sauerkraut and poached egg

Cauliflower pizza with roasted vegetables and pesto

Chicken nuggets with mango and avocado salsa

Creamy coffee milkshake

Crunchy crab salad

Hazelnut chocolate salted caramels

Lemon coconut mousse

Lentil, beetroot and hazelnut salad with a ginger dressing

Parsnip fritters

Rainbow sandwich

Pear and prune breakfast bowl with chia seeds and apple

Raw chocolate marshmallows

Super simple chicken and chips

Steamed monkfish with a broccoli and ginger mash

Smoked mackerel pâté

Reference.

Resources

Websites

Registered UK nutritional therapists

Books

Ingredients and suppliers

List of Searchable Terms

Recipe Index

Acknowledgements

About the Publisher