The 21 Day Blast Plan: Lose weight, lose inches, gain strength and reboot your body

325 Pages·2018·6.55 MB·English

by  Annie Deadman

I’d like to dedicate this book to all the brilliant
people around the world who have Blast-ed
their way to a better understanding of nutrition,
a fervent love of squats and a body they’re proud of
CONTENTS
Cover
Title Page
Copyright
Dedication
Hello
Introduction
How to Get the Most Out of This Book
PART 1
FOOD & OUR BODIES:
The background to Blast fat loss
Chapter 1: A Closer Look at Food Groups
Chapter 2: Using Food to Help Us Lose Fat
Chapter 3: Threats to Gut Harmony . . . and therefore to successful fat loss
Chapter 4: The Part Hormones Play in Fat Loss
PART 2
THE BLAST EATING PLAN & RECIPES:
The food, the rules, the tools
Chapter 5: The Blast Plan Food Guidelines (or . . . what to eat and when)
Chapter 6: Facing Change & Monitoring Your Progress
Chapter 7: Strategies for Success
Chapter 8: The Blast Recipes
Breakfasts & Brunches
Grain-Free Granola
Broccoli and Salmon Frittata
Cauliflower Hash Browns
Tofu Mushroom Scramble
The Blast Smoothie
Mexican Bean Breakfast Bowl
Nut and Berry Breakfast Jar
Smoked Haddock Omelette
Breakfast One-Liners
Sweet Potato Rosti
Buckwheat-Berry Breakfast Muffins
Kedgeree
Buckwheat Galettes
Courgette Bread
Mini Sweet Potato and Bacon Frittatas
Overnight Oats 4 Scrumptious Variations
Power Granola
Sweet Quinoa Breakfast Bowl
Breakfast One-Liners
Light Meals, Soups & Salads
Hummus and Rocket Wrap
ASian Beef Salad
Black Bean Blast Burgers with Avocado Mash
Broccoli, Hazelnut and Kale Soup
Creamy Coronation Chicken Salad
Broccoli Falafel with Celeriac Coleslaw
Cod Loin with Lentil and Caper Tapenade
Lemon and Olive Chicken Traybake
Thai Prawn Cakes
Pesto Courgetti with Baked Chicken
Light Meal, Soup & Salad One-Liners
Bean and Lentil Chilli
Turkey and Chorizo Hash with New Potatoes
Leek and Potato Soup
Roasted Roots with Lentils
Warm Tuna and New Potato Salad with Creamy Tahini Dressing
Salmon, Lemon and Pea Penne
Spiced Sweet Potato and Cashew Stuffed Mushrooms
Chicken and Cashew Stir Fry
Light Meal, Soup & Salad One-Liners
Hearty Meals
Pork Steaks with Creamy Mushroom Sauce
Thai Tofu Curry
Beef and Chorizo Burger Stack
Gill’s Almond-Crusted Fish with Lime and Coriander
Sausage Goulash with Cauliflower Rice
Salmon Tandoori with Cucumber Raita
Spicy Lamb Meatballs with Minted Smashed Peas
Turkey Burgers with Peanut Dip
Turmeric Chicken with Spiced Cabbage and Leeks
Garlic Tofu with Nutty Greens
Hearty Meal One-Liners
Chicken and Tarragon Crumble
Annie’s Chicken and Chorizo Stew
Lamb Biryani
Cottage Pie with Potato and Parsnip Rosti Topping
Mediterranean Fish Bake
Roast Cauliflower, Potato and Butter Bean Salad with Creamy Tahini Dressing
Sausage and Potato Traybake
Spiced Green Bean and Butternut Stew
Peppered Fillet Steak with Turmeric Sweet Potato Wedges
Hearty Meal One-Liners
Sides, Dips & Relishes
Pea, Leek and Kale Mess
Carrot and Celeriac Mash
Pepperonata
Green Beans with Tomatoes and Olives
Roasted Carrots – Two Ways
Warm Beetroot, Leek and Walnut Salad
Cauliflower Rice
Broccoli Rice
Carrot and Caraway Dip
Creamy Herb Dip (or Dressing)
Red Lentil and Coriander Relish
Spinach with Caramelised Onion and Sumac
Mackerel and Dill Dip
Watercress and Avocado Dip
Snacks
Savoury Pancakes
Courgette and Pea Fritters
Fish Goujons
Curried Bean Patties
Blast Beetroot Smoothie
Snack and Gap-Filler One-Liners
Sweet Potato and Walnut Cake
Easy Peanut Butter and Banana Clusters
Apple, Cardamom and Ginger Muffins
Snack and Gap Filler One-Liners
PART 3
THE WORKOUTS:
Getting fit, firm & strong . . . and maybe a bit sweaty
Chapter 9: An Understanding of Exercise
The Warm-ups
The Cool-downs
The Exercises – How To Do Them
The Workout Charts
PART 4
FILLING IN THE GAPS:
Knowledge is power
Chapter 10: Frequently Asked Questions
Chapter 11: Day-by-Day Motivation
Chapter 12: Adapting Blast to Everyday Life
Acknowledgements
List of Searchable Terms
About the Publisher
HELLO
My name is Annie Deadman and I’m the extremely proud creator of The 21 Day
Blast plan, a three-week healthy-eating and fitness programme that, in a nutshell,
kicks your sweet tooth into touch, calms your gut and leaves you with less fat
and firmer muscles.
Just so you know, I’m not some fake who went ‘on a diet’ once, found it worked
and decided to flog it the masses. I have for the last fifteen years or so been
running Annie Deadman Training, which provides fitness-training sessions,
personal training and Pilates courses to the local community in southwest
London.
I am in my fifties, have two gorgeous daughters in their twenties, a team of
bossy instructors and a studio where people come and go all day long, for
personal training sessions.
As a child, I was chubby. As a teenager, chubby turned into overweight with a
dash of geeky and shy – the future in terms of mixing with the opposite sex
wasn’t looking bright. So I ditched the short skirts, flexed what little muscle I
had and threw myself into schoolwork. PE, it turned out, wasn’t one of my
favourites and I, like most of the other self-conscious girls, skived off as often as
I could.
At university, everyone around me seemed to be on a diet of fags . . . or just on a
diet. Inevitably I joined in. I turned to starvation as a means of losing weight and
life became all bran flakes and cottage cheese. I was hungry all the time and I
never once thought about my health or, heaven forbid, about exercise. I emerged
from university, found a job in London and yo-yo dieted my way through the
next five years.
It was only when I got married and had my first child at the age of thirty-two
that things changed again. High interest rates, two recessions and a colossal
mortgage meant my husband and I worked long and different hours and hardly
ever ate together. As if the whole full-time working-mother thing wasn’t enough,
I was also facing something very like single parenthood and it started to leave its
mark on my body. What had been an average OK-ish figure was now punctuated