Healthy Diets for Weight Loss: Grain Free Health While Eating Clean

By Magaly Kalinowski

Healthy Diets for Weight Loss: Grain Free Health while Eating Clean The Healthy Diets for Weight Loss book covers two specific diet meal plans the Grain Free Cookbook and the Eating Clean Diet. Both diets are healthy weight loss plans by providing you with the best way to lose weight through the healthy recipes. Healthy weight loss comes from following the best weight loss program that gives you the best weight loss meal plans. All the recipes in this book are diet recipes and the recipes will help you in reaching your weight loss goals. Follow the weight loss tips in the beginning for added chances of success.

• Language: English
• Publisher: Healthy Lifestyles
• Release date: May 15, 2017
• ISBN: 9781630227432

Book preview

Healthy Diets for

Weight Loss

Grain Free Health while Eating Clean

Magaly Kalinowski and Jane Threatt

Copyright © 2013 Magaly Kalinowski and Jane Threatt

All rights reserved.

Introduction

Section 1: Grain Free Cookbook

Grain Free Cookbook Recipes

Grain Free Breakfast Recipes

Vanilla Yogurt with Fruit Salad

Oven Omelet

Sweet Potato Breakfast Casserole

Nutty Hash

Breakfast Burrito

Apple Sausage

Coffee Cake

Grain Free Snacks, Appetizers, and Desserts

Peanut Butter Cookies

Cajun Fries

Curry Pumpkin Seeds

Oatmeal Chocolate Chip Raisin Cookies

Classic No Bake Cookies

Banana Date Cookies

Ginger Cookies

Raisin Spice Nut Cake

Tortilla Chips

Grain Free Breads

Irish Soda Bread

Corn Bread

Herbed Parmesan Bread

Banana Bread

Sandwich Bread

Zucchini Bread

Grain Free Side Dish Recipes

Broccoli Quinoa Casserole

Savory Black Bean Salad

Shrimp Soup

Mushroom Broccoli Tofu Quinoa

California Black Beans

Stuffing

Kale Mango Salad

Grain Free Main Dish Recipes

Parmesan Mushrooms Quinoa

Meaty Red Beans and Rice

Fried Rice

Jambalaya

Stuffed Cabbage

Spicy Meatballs and Rice

Stuffed Peppers

Salmon and Rice

Seafood Gumbo

Chicken Salad

Chicken Curry

Californian Chicken Soup

Beef Stew

Baked Salmon

Dutch Oven Chili

5 Day Meal Plan

Section 2: Clean Eating

Chapter 1:  The Clean Diet

Chapter 2:  Benefits of Clean Eating

Chapter 3:  Alternative Food Types

Natural Home Made Mayonnaise

Chapter 4:  Tips for Eating Clean and Healthy

Chapter 5:  5-Day Sample Planner for Day to Day Meals

Chapter 6:  Breakfast Recipes

Breakfast Fiesta

Rise and Shine Banana Bread

Sweet and Zesty Pancake Apple Rings

Healthy Granola Breakfast Cereal

Springtime Baked Omelet

Chapter 7:  Quick and Easy Lunches

Reuben Supreme Sandwich

Creamy Albacore Pita

Touch of Italy Cheese Quesadillas

Greens and Berries Super Salad

Marinated Salmon with Cucumber Salsa

Chapter 8:  Main Meal Recipes

Beef Asparagus Stir-Fry

Home Made Beef Tacos with Salsa

Crispy Fish Fillets with Lemon Dip

Thick and Chunky Oven Chili

Savory Scallops with Zesty Spinach

No Problem Grilled Jerk Chicken

Chapter 9:  Side Dishes

Cauliflower Fanfare

Quinoa Corn Salad

Stuffed Zucchini Boats

Sassy Apricots and Sweet Potatoes

Spring Pea-Cheddar Salad

Green Bean Casserole Supreme

Chapter 10:  Desserts

Original Angel Food Cake

Raspberry-Peach Crumble

Classy Carrot Cake

Lemon Bundt Cake with Poppy Seeds

Peanut Butter Cookies-Hold the Flour

Perfect Strawberry Parfait

Chapter 11:  Snacks

Caribbean Fruitsicles

Snackin' Cranberry Granola

Vanilla Lovers Granola

Bugs on a Log

Apple-Cinnamon Chips

Fruit-Nutty Trail Mix

Chapter 12:  Beverages

Green Tea/Mango Surprise

Homemade Honey Lemonade

Peachy Spritzer

Famous Fruity Smoothie

Chocolate Covered Banana Milkshake

Honeydew Delight

Caribbean Cooler

Clean Eating Conclusion

Introduction

Weight Loss Tips

First Wean From Junk Food

You really need to think of dieting as a lifestyle change rather than an I'll diet until I lose the weight then I'll eat what I want.  If you do that, if you diet until you lose the weight and then go back to your bad eating habits the weight will come back.  This is why so many diets fail, because people do not make it a permanent diet change.  They do it temporary. In order to lose the weight and keep it off permanent, the diet change must also be permanent.

The junk food addiction is a very real addiction and a very bad habit for your health.  If you need to lose weight then chances are pretty good that you have an addiction to junk food.  Junk food is food that has little to no nutritional value.  Junk food contains some or all of these nasty ingredients, additives, preservatives, artificial flavors and dyes, processed sugars and flours and a lot of saturated fat.  Eating this food is very habit forming and it helps to put on and keep on excessive weight and body fat.

If you do not take the time to wean from the junk food, you could fail at the dieting.  Either many people do not see the dieting through to lose the weight, or they diet long enough to lose the weight only to gain it back when they stop dieting and go back to eating the same junk foods.  You can help to make it a positive change in lifestyle if you completely wean from the junk food in the beginning of the diet.  This helps to make the diet a success because you will not have the withdrawals from the junk food as you would if you just stopped eating it suddenly.

To wean from the junk food in a way to make the dieting change permanent give yourself the first three weeks of the diet.  Write down all the instances you consume junk food each day.  Then take just one instance of junk food consumption and replace it with one of the healthy recipes from this book (or a piece of fruit or raw vegetables).  Continue with this for about three to five days.  Then repeat the process adding one more instance of junk food replacement.  Continue with the process until at last you are weaned from the junk food once and for all. It takes the body about three weeks to break a bad habit and in the process, you are creating a good habit with the healthy nutritious foods.  Soon your body will crave these foods instead of the junk food.

Second, Add Exercise to Make Weight Loss Happen Faster

If you exercise along with the dieting, you will lose the weight faster.  The body craves physical activity, but you may be fooled into thinking it does not.  If you are sedentary and never get out to exercise then your body is in a bad habit of sitting or lying around.  The more you do this the more you want to do this and not exercise.  But the body is made for physical activity.  In order to achieve optimum health you must get up and move around.  Adding an exercise routine to your dieting plan will accelerate the weight loss much faster than with dieting alone.

You only need to exercise about three times a week for thirty minutes at a time in order to gain the results of faster weight loss with the dieting.  That is a lot easier than you thought, huh?  You can commit to a half an hour of exercise every other day in order to boost the weight loss power of the diet.  Here are a few suggestions for some good exercise routines:

Start with walking.  Just set out and walk for half an hour, nothing more.  Do this three times a week.  After a while you can add to the intensity and either walk longer or make the walk more intense.  Eventually you may want to walk daily.  Intensify the walk by jogging for a few minutes in the middle of the walk.  Add a warm up and a cool down before and after the walk.   Move your arms and hands when you walk.  Add weights to your wrists and or ankles to intensify it.

If you wish, you may do other forms of exercise or incorporate in them with your walks.  You can always join a gym and work out on gym equipment, lift weights, ride a bicycle, swim, do