Nourishing Weight Loss: A healthy mix&match weight loss plan

By Chiara Squinzi

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.

• Language: English
• Publisher: Meligrana Giuseppe Editore
• Release date: Dec 18, 2014
• ISBN: 9788868151126

Book preview

NOURISHING WEIGHT LOSS

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.

by Chiara Squinzi

Meligrana Editore

La Holista 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

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

www.meligranaeditore.com

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TABLE OF CONTENT

TITLEPAGE

COLOPHON

TABLE OF CONTENT

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 ‘N GO

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: [e-mail]

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 healthy is 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 Squinzi practices 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 lifestyle behaviours 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

A Antioxidants Rich

E Energy Booster

F Fiber Rich

H High Protein

O Omega 3 Rich

P Probiotic Rich

HH Heart 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