

#  Table of Contents

Table of Contents 2

Contents 13

DANGERS OF A HIGH PROTEIN DIET 29

WHY ARE HIGH-PROTEIN DIETS BAD FOR US? 29

WHAT IS KETOSIS? 30

ARE GLUTEN-FREE DIETS HEALTHY? 30

 "I RECOMMEND YOU SEEK MEDICAL ADVICE PRIOR TO USING A GLUTEN-FREE DIET" 31

WHY CAN DIETING MAKE YOU FATTER? 31

MUSCLE LOSS 31

THE SCIENCE BEHIND CARBOHYDRATES 33

IS SUGAR FATTENING? 33

 "THIS PUTS ANOTHER TICK NEXT TO THE HIGH-CARBOHYDRATE DIET." 34

BRAIN FOOD 35

 DO I CUT FATS OUT OF MY DIET COMPLETELY OR ARE THEY ESSENTIAL? 35

 SURELY HEALTHY FATS LIKE AVOCADOS, OLIVE OIL, COCONUT, AND ALMOND MEAL AREN'T FATTENING? 35

 SO, HOW MUCH FAT SHOULD I BE EATING EACH DAY?? 35

 WHY DO WE NEED FAT? FATS ARE PRIMARILY THE SECOND SOURCE OF ENERGY FOR OUR BODIES. 35

FOOD GROUPS 38

COMPLEX CARBOHYDRATES 38

SIMPLE CARBOHYDRATES 38

 PROTEIN – CHICKEN, MEAT, FISH, LENTILS, BEANS, YOGURT, MILK 38

PROTEIN LIST 39

DIFFERENT TYPES OF FAT? 39

SATURATED FATS 39

UNSATURATED FATS 40

 IS COCONUT OIL A GOOD OIL? IS IT SLIMMING? 40

HIGH CHOLESTEROL AND DIABETES 40

MENU PLANS 41

 PREPARATION TO START THE RIGHT NUTRITIONAL PROGRAM FOR YOU 41

WAIST MEASUREMENTS 42

MEN 42

WOMEN 43

FOOD GROUP 45

WEEKLY MENU PLAN 49

FURTHER FREE FOODS LIST 60

 WE ARE TRICKING YOUR BODY TO RELEASE FAT. THE ONLY REASONS WE PUT ON BODY FAT ARE – 60

FREE FOOD LIST: 60

DRINKS 61

DON'T MAKE EXCUSES! 61

PRE-PACKAGED FOOD 62

GUIDE TO ALTERING MENU'S 62

TO ACHIEVE THE BEST RESULTS 63

 HOW DO I KNOW WHEN I AM LOSING BODY FAT? 63

WOULD EXERCISE MAKE ME HUNGRIER? 63

ARE YOU HAPPY WITH YOUR BODY? 65

 WHAT IF I AM TIRED OR DON'T HAVE TIME? 65

 WATER RETENTION AND BODY WEIGHT FLUCTUATION 65

SLEEP CONTROLS YOUR DIET 66

 "NOT SLEEPING ENOUGH CAN REDUCE AND UNDO THE BENEFITS OF DIETING" 66

BREAK THE BODY PLATEAU 66

TESTIMONIALS 67

 "MAKE TIME. THERE IS NOTHING MORE IMPORTANT THAN HEALTH AND HAPPINESS, AND THERE IS NO BETTER TIME THAN NOW!" 71

 "YOU CAN ACHIEVE ALL THE GOALS YOU SET YOUR MIND TO" 80

TIPS & HINTS 82

 "REMEMBER, WE ARE NOT ROBOTS, WE ARE HUMANS AND NOBODY IS PERFECT." 85

CAN I HAVE A FLUCTUATION FREE MEAL? 89

 SETTING GOALS: PLANNING AND VISUALIZATION 90

 "REMEMBER TO REWARD YOUR SUCCESSES! INSTEAD OF USING FOOD REWARDS, REWARD YOURSELF IN OTHER WAYS, E.G. BUY YOUR FAVORITE MAGAZINE, GET A MANICURE, GO TO THE MOVIES ETC." 90

MOTIVATION 102

VISUALIZATION 105

 "THE UNIVERSE WILL MATERIALIZE WHAT YOU THINK. YOUR THOUGHTS WILL BE ACHIEVED." 106

 "AN INSPIRATIONAL STORY FROM MY DAUGHTER ANGELICA NARDONE." 110

PANCAKES A L'ORANGE 113

INGREDIENTS 113

METHOD 113

FRENCH TOAST 113

INGREDIENTS 113

METHOD 114

MUESLI BREAKFAST 114

INGREDIENTS 114

METHOD 114

SCRAMBLED EGGS 115

INGREDIENTS 115

METHOD 115

ICED STRAWBERRY SHAKES 116

INGREDIENTS 116

METHOD 116

RAISIN & BANANA MUFFINS 116

INGREDIENTS 116

METHOD 116

WARM CHICKEN SALAD 117

 Note: Okay for Stop Method (for dinner) 117

INGREDIENTS 117

DRESSING MIX 117

METHOD 117

ICED COFFEE 118

INGREDIENTS 118

METHOD 118

CABBAGE SALAD 119

INGREDIENTS 119

METHOD 119

OPEN SUSHI SALAD 120

INGREDIENTS 120

METHOD 120

RED POTATOES & BEETROOT EGG SALAD 120

INGREDIENTS 120

METHOD 120

TUNA POTATO SALAD 122

INGREDIENTS 122

SAUCE 122

METHOD 122

EXPRESS BEAN SALAD 123

INGREDIENTS 123

METHOD 123

TABOULI 124

INGREDIENTS 124

METHOD 124

SIMPLE RICE (SIDE DISH) 124

INGREDIENTS 124

METHOD 124

 VEGETARIAN PASTA WITH TOMATO SAUCE & BASIL 125

INGREDIENTS 125

METHOD 125

FRESH BEANS WITH TOMATO 125

INGREDIENTS 125

METHOD 125

MINESTRONE SOUP 127

INGREDIENTS 127

METHOD 127

PUMPKIN/ CAULIFLOWER SOUP 129

INGREDIENTS 129

METHOD 129

PENNE WITH RICOTTA & BASIL SAUCE 131

INGREDIENTS 131

METHOD 131

OVEN BAKED CHIPS 131

INGREDIENTS 131

METHOD 131

BEAN CASSEROLE WITH TOMATO 133

INGREDIENTS 133

METHOD 133

CREAMY PASTA WITH PUMPKIN 134

INGREDIENTS 134

METHOD 134

 BAKED POTATOES WITH COLESLAW & COTTAGE CHEESE 135

INGREDIENTS 135

METHOD 135

STIR FRY NOODLES WITH VEGETABLES 135

INGREDIENTS 135

METHOD 136

STUFFED VEGETARIAN AUBERGINES (EGGPLANT) 136

INGREDIENTS 136

METHOD 136

FRITTATA 136

INGREDIENTS 136

METHOD 137

POTATO BAKE 137

INGREDIENTS 138

METHOD 138

EXPRESS PIZZA 138

INGREDIENTS 138

METHOD 138

BAKED CHICKEN PARMIGIANA 140

INGREDIENTS 140

METHOD 141

LENTILS & RICE 141

INGREDIENTS 141

METHOD 141

BEEF CASSEROLE WITH POTATOES 142

INGREDIENTS 142

METHOD 143

HOMEMADE BURGERS & CHIPS 144

INGREDIENTS 144

METHOD 144

SHEPHERD'S PIE 146

GUILT FREE COMFORT FOOD 146

INGREDIENTS 146

METHOD 146

EXPRESS MOUSSAKA WITH WHITE SAUCE 147

INGREDIENTS 147

METHOD 147

CHICKEN RICE CURRY 148

INGREDIENTS 148

METHOD 148

BEEF OR CHICKEN STROGANOFF 148

INGREDIENTS 148

METHOD 149

BEEF & VEGETABLE CURRY 150

INGREDIENTS 150

METHOD 150

BAKED CHICKEN WITH POTATOES 151

INGREDIENTS 151

YOGURT SAUCE 151

METHOD 151

MEATBALLS WITH PASTA IN TOMATO SAUCE 152

INGREDIENTS 152

METHOD 153

SPANISH CHICKEN 153

INGREDIENTS 153

METHOD 153

PAELLA 154

INGREDIENTS 154

METHOD 154

CRUMBED FISH WITH TARTARE SAUCE 155

INGREDIENTS 155

TARTARE SAUCE 155

METHOD 155

LIGHT HUMMUS EXPRESS DIP 156

INGREDIENTS 156

METHOD 156

HEALTHY FALAFEL 156

INGREDIENTS 156

METHOD 157

LOW-FAT CHOCOLATE BISCUITS 158

INGREDIENTS 158

METHOD 158

COOKED FRUITS WITH CREAM & RAISINS 158

INGREDIENTS 158

METHOD 159

FRUIT SALAD WITH LOW-FAT ICE CREAM 159

INGREDIENTS 159

METHOD 159

CHOCOLATE MOUSSE 160

INGREDIENTS 160

METHOD 160

ICED CHOCOLATE DELIGHT 161

INGREDIENTS 161

METHOD 161

CHOCOLATE BROWNIES 162

INGREDIENTS 162

METHOD 162

FRUIT CAKE 162

INGREDIENTS 162

METHOD 162

APPLE & CINNAMON PORRIDGE 164

INGREDIENTS 164

METHOD 164

CHEESE & MIXED VEGETABLE OMELETTE 165

INGREDIENTS 165

METHOD 165

BREAKFAST CEREALS 166

INGREDIENTS 166

SPINACH AND CHEESE CANNELLONI 167

INGREDIENTS 167

METHOD 167

VEGETABLE FRITTATA 168

INGREDIENTS 168

METHOD 168

ZUCCHINI AND SPINACH SLICE 168

INGREDIENTS 168

METHOD 169

MEATBALL SOUP 169

INGREDIENTS 169

SOUP 169

METHOD 170

PIZZA 171

INGREDIENTS 171

METHOD 171

PIZZA WITH MEAT 171

INGREDIENTS 172

METHOD 172

RICE NOODLE SALAD 173

INGREDIENTS 173

METHOD 174

INGREDIENTS 174

METHOD 174

VEGETABLE PASTY 175

INGREDIENTS 175

METHOD 176

CHICKEN, PUMPKIN & BROCCOLI RISOTTO 177

INGREDIENTS 177

METHOD 177

SHEPHERDS PIE 179

INGREDIENTS 179

METHOD 179

COOKED CHICKEN BREAST 179

INGREDIENTS 179

METHOD 179

BEEF & VEGETABLE CASSEROLE 180

INGREDIENTS 180

METHOD 180

BEEF & EGGPLANT BAKE 181

INGREDIENTS 181

METHOD 181

TOMATO RAVIOLI 182

INGREDIENTS 182

METHOD 182

CREAMY VEGETABLE PASTA 183

INGREDIENTS 183

METHOD 183

EGGPLANT AND COUS COUS WITH CHICKEN 187

INGREDIENTS 187

METHOD 188

MIXED GREEN SALAD #1 189

INGREDIENTS 189

METHOD 189

INGREDIENTS 189

METHOD 189

SEASONED POTATO WEDGES 190

INGREDIENTS 190

METHOD 190

INGREDIENTS 190

METHOD 190

SEASONED VEGETABLE KEBABS 191

INGREDIENTS 191

METHOD 191

INGREDIENTS 192

METHOD 192

COUS COUS SALAD 193

INGREDIENTS 193

METHOD 193

INGREDIENTS 193

METHOD 194

ZUCCHINI SALAD 195

INGREDIENTS 195

METHOD 195

STEAMED GREENS 195

INGREDIENTS 195

METHOD 195

POTATO with SPINACH & YOGHURT 196

INGREDIENTS 196

METHOD 196

TZATZIKI DIPPING SAUCE 196

METHOD 196

SWEET POTATO MASH 197

INGREDIENTS 197

METHOD 197

FRUIT SORBET 198

INGREDIENTS 198

METHOD 198

STRAWBERRY MOUSSE 198

INGREDIENTS 198

METHOD 198

BANANA CUSTARD PIE 199

INGREDIENTS 199

METHOD 199

FRUIT PLATTER 199

INGREDIENTS 199

METHOD 199

MOCHA MOUSSE 201

INGREDIENTS 201

METHOD 201

APPLE FILO 201

INGREDIENTS 201

METHOD 201

PASSIONFRUIT MOUSSE 202

INGREDIENTS 202

METHOD 202

CHOCOLATE COOKIES 202

INGREDIENTS 202

METHOD 203

CHEESE & VEGETABLE MUFFINS 204

INGREDIENTS 204

METHOD 204

PUMPKIN SCONES 204

INGREDIENTS 204

METHOD 205

SAVOURY MUFFINS 206

INGREDIENTS 206

METHOD 206

FRUIT MUESLI SQUARES 206

INGREDIENTS 206

METHOD 207

PLAIN SCONES 208

INGREDIENTS 208

METHOD 208

BANANA & DATE SQUARES 208

INGREDIENTS 208

METHOD 209
THE CARB UP DIET

COPYRIGHT 2019 © INGRID K NARDONE.

This publication and all associated intellectual property (including copyright) is the property of Ingrid K Nardone and Carb Up Pty Ltd.

No part of this publication may be used or reproduced in any manner whatsoever without the express written permission of Carb Up Pty Ltd.

You may not copy, reproduce, re-publish, adapt, or communicate to third parties any part of the publication except as allowed for pursuant to the Copyright Act 1968 (Cth).

The Carb Up Diet and Exercise/Stop Method is solely for informational purposes and is not a substitute for personalised medical advice. It should not be relied upon without first obtaining appropriate medical advice for your individual circumstances.

Replicating the diet and exercise program detailed in this publication may have negative health consequences for certain people. This is particularly the case if you suffer from any medical conditions, have food allergies or intolerances.

To the greatest extent permitted by law, Carb Up Pty Ltd disclaim all warranties implied by law in relation to the content of the publication.

You must consult your doctor or health care professional before you begin any exercise, supplementation and nutrition.

As individuals differ, results will differ, even when using the same program. Accordingly, no warranty of any kind is made as to what results you might or might not achieve when using the methods described in the publication.

This publication is not intended to replace individualised advice from nutritionists or medical professionals.

All rights reserved.

# Contents

INTRODUCTION

MY STORY

NUTRITION

Dangers of a high protein Diet

The Science Behind Carbohydrates

Food Groups

Menu Plans

To Achieve The Best Results

Testimonials

Tips & Hints

Can I Have a Fluctuation Free meal?

Setting Goals: Planning and Visualization

Motivation

Visualization

My Favourite Recipes

Recipes

EXERCISE

Know Your Body

Resistance Training and Your Metabolism

Resistance Training and Toning

Aerobic Training

Target Heart Rate

The Upper Body

Lower Body Muscles and Abdominals

Stretch and Keep Flexible

Working Around Injuries

Controversial Exercises

The Carb Up Exercise Method

Exercise Equipment

Beginner Level Workout Planner

Intermediate Level Workout Planner

Advanced Level Workout Planner

Lower Body Resistance Training Exercises

Core Training Exercises

Upper Body Training Exercises

FINAL WORDS

REFERENCE LIST

INTRODUCTION

Ingrid Nardone is a mother of two children and winner of the A.N.B.B. Miss South Australia, Physique and Figure Natural Body Building Title Year 2000. Qualifying in London as a Master Personal Trainer, Lifestyle and Nutrition coach, Ingrid has been passionate about women's health for over two decades. Ingrid has gained vast experience from living and training in many countries around the world, such as Brazil, France, the UK, and Australia. In doing so, she noticed that while languages and cultures may be different from country to country, women's health issues and misconceptions remain the same worldwide.

All women are self-conscious and want to look and feel their best, although misconceptions and stereotyping often make it difficult for many women to achieve their fitness goals and sustain these in the long-term. Issues such as cellulite, fat retention around the hips, thighs, and abdominal areas, eating disorders, fad diets, calorie counting, media stereotyping and endless images of skinny women, have all caused confusion on which nutritional advice and fitness program to follow. A fat loss/fitness program needs to be physically challenging, but at the same time it must be sustainable in the long-term. As you formulate and visualize your fitness goals, you will then need a holistic program to follow.

Ingrid concentrates on the food that you love while targeting maximum fat loss by toning your body and speeding up your metabolism.

This book will also help fight eating disorders, as it explains the best way to burn fat through exercise and eating well.

This book is dedicated to all the women that are fed up with crazy, unrealistic diets and programs designed by trainers jumping on benches, and skipping for 30 minutes while telling you not to eat pizza, pasta, and potatoes. It is for all women who simply want to tone up, rejuvenate their bodies, and achieve any fitness goal they put their minds to, while enjoying carbohydrates such as pasta, bread, and a slice of pizza.

"WHAT MAY SEEM LIKE HEALTHY FOOD MAY HAVE MORE HIDDEN CALORIES THAN YOU EXPECT. LOOK FOR HIDDEN FATS."

MY STORY

As a young woman, I was constantly struggling with my body. I battled against the way I wanted to look and how I perceived myself.I always struggled to fit into my clothes and at times I disliked the way I looked and the way this made me feel. I was always looking for perfection, and wanted to be like those girls on the covers of magazines wearing tight-fitting jeans and tops, having fun, looking happy and confident. I was unaware my body was in fact at a stage of development where it was turning from a girl into a woman and a little puppy fat was the only thing in my way. With no knowledge of fitness or nutrition at the time, I turned to yo-yo diets and a range of unhealthy fad diets. This was incredibly challenging when I lived in a country with such an affinity for food. In my childhood, I grew up in France and Lebanon, countries that have a love affair with food. For those who are not familiar with the French and Lebanese culture, let me explain. Food is forever present in our daily activities; it is the cohesive element in a very diverse society.

"There is no hiding from food in France and Lebanon, food is love!"

Wherever you look or go in France and Lebanon, you will be presented, offered and tempted with copious amounts of delicious food. The variety is endless, ranging from the delightful creamy cheeses to the irresistible sweets and pastries; all extremely rich in fat and designed to entice the innocent consumer. As you can imagine, dieting was a constant conflict of willpower versus temptation, not a happy place to be.

I was lucky in a way because Mom and Dad always cooked a Mediterranean diet, so I could always fall back on Mom's cooking although, unknown to me at the time, having a diet of only healthy food does not give you a lean body shape. For example, a freshly prepared tabouli may look healthy at first sight but may contain more calories than a pasta dish.

When I was 16 years of age my mother worked at the French Embassy, which required the family to move to Brazil. I had to learn a new language, begin a new school, and make new friends. It was a tumultuous period in my life. Brazil is known for its beautiful slender and toned women, which was intriguing, and I became curious and interested in how the women were training to look so good. I joined a local gym and noticed many women were doing resistance training using free weights on their upper and lower bodies, with specific techniques concentrating on their glutes. I began to train using these methods and achieved some results, but I was eating a high protein diet, not eating regularly and skipping meals. I remember a time, after having starved myself for a few weeks, trying to fit into my skinny jeans; with some effort I managed to squeeze into those skinny jeans and I thought to myself, "Fantastic," but I was miserable, hungry and tired.

A few weeks went by and I was craving all the wrong foods like ice cream, chocolate, and potato chips. I must say,I put up quite a fight to resist those goodies, but hunger always won in the end. This cycle went on for quite a while, the constant yo-yo dieting and binging was a roller coaster ride. I began to blame myself and became depressed; it affected my self-confidence. I just could not understand how some girls looked slim naturally without dieting or even trying an exercise program. I could not understand why I was dieting so hard and was not losing enough fat or able to maintain a slim figure. Unknown to me at the time, I was effectively sabotaging my body by continuously hard dieting and losing muscle, my body was going into starvation mode, craving high-fat, and high-sugar foods. Looking back, many friends and women around me at the time were in the same cycle.

"HIGH PROTEIN UNBALANCED LOW CALORIE DIETS ARE NOT SUSTAINABLE AND WILL MAKE YOU FATTER EVENTUALLY."

"By having an exercise and nutrition plan specifically designed for your body you will achieve and maintain the results for a life time."

In 1994, again due to my mother's work, my parents announced we were moving to London. Just three years after moving to Brazil and just when I was beginning to adapt to the language and culture, which I dearly embraced and loved, I had to go through it all over again. Arriving in London at 19 years of age and looking back at what I had experienced and learned while training with Brazilian women, it became clear in my mind that I had a strong interest in physical fitness and weight training. I decided fitness and health was going to be my career path, so I studied 'Advanced Personal Training, Lifestyle Management and Nutrition' in the United Kingdom. During my studies, I felt that I had found my passion and was keen to absorb as much knowledge as possible, although it was very challenging due to English being my third language. I began researching new methods of training and incorporating nutrition plans and applying them. My very first client was my brother; I designed a specific resistance training program for him, coupled with a cardio session and a nutrition program, and within six weeks, he began to transform, tone up, and had lost body fat. His energy level increased, and so too his confidence. I felt so proud of him and his achievements. He looked 10 years younger with his newfound confidence and lean, toned body.

"DON'T AIM FOR PERFECTION, AIM FOR PROGRESS."

In 1996 in London, I met my Australian-born husband, and in a whirlwind romance we became engaged and the following year we were married. If all that wasn't enough, we then decided to move to Australia (Adelaide). That was quite an eventful year, but it was the beginning of a adventure and the love of a man and passion for an industry that thankfully continues today. Fast forward two years and I became a mom to two beautiful children, a boy and girl (Richard and Angelica).

After having children, my primary focus was looking after them, and fitness became less of a priority, but I noticed my body had begun to change. I had lost muscle mass, and put on cellulite around my thighs, waist and bottom. Other changes were lack of energy, tiredness, fatigue, not feeling strong and being uncomfortable in my clothes. I remember a time walking while pushing the children's pusher to the local supermarket on a hot summer's day and having to stop several times to put talcum powder on my inner thighs to stop them from chafing; imagine that. I decided it was time to reclaim my body, so I sat down and wrote my very own training and nutrition program. I applied all my knowledge while continuously doing further research. I knew I needed to eat enough carbohydrates to give me the energy to keep up with my training program and all my family needs. We all know the demands and stress of being a partner, wife, mother, and juggling work/careers – it all takes a toll.

I continued with my weight training and nutritional program and within a matter of months, I was back in shape. My fitness levels were far beyond my pre-motherhood levels and I was continuing to gain lean, toned muscles without bulking up. I am proud to say, at the time as a mother of two children I was at my fittest point ever without counting calories.

While training at the gym I was approached by a man who told me he had witnessed my transformation and suggested that I enter the 'Physique and Figure Competition' for women. I was excited, but I knew that the amount of time and training required to get into optimum shape would be demanding on the family, but as always I had my wonderful husband's support. Rick said, "Go for it!" I knew a win in this competition would prove my capabilities and achievements for my personal training work. I had eight weeks to prepare myself for the competition, so I wrote down my goals, visualised myself in the competition and became motivated through positive thinking. I continued my exercise routine without changing anything and I became more defined and toned. The last six weeks before the competition, I cut my carbohydrates to strip fluid from my body, but I do not recommend this to anyone, as it took me months after the competition to regain my normal metabolism. Through the years, I have consulted and trained many clients, and one recurring issue is dieting and cutting carbohydrates, which promote fluid loss; however, by cutting out carbohydrates like bread, pasta, and rice they felt miserable, fatigued, and ended up eating the wrong food, and more importantly, their metabolism slowed down.

The company was so successful we opened a second studio, and between the two sites I had up to 15 personal trainers employed. We strongly believe that nutritional programs must be realistic, nutritionally balanced, and sustainable. We developed the right nutritional programs for women so they could follow it long-term; it is about lifestyle changes – no more yo-yo dieting. Our balanced meal plans along with regular resistance and cardiovascular training brought results; women were losing unwanted fat and gaining lean, slender, muscle tone.

Our three key points to good nutrition:

Whole food intake.

Lifestyle changes that improve everyday living, as well as mental and physical balance.

Right food combination.

The Carb Up Diet has been designed to give you extra tips and hints with regard to your diet to help you achieve your personal goals!

I have helped thousands of women, men and couples to change their bodies without starvation diets or harsh personal training methods. In order for me to help more women I have stepped back from the business, which has given me time to write this book and reach women online.

CLIENT TESTIMONIALS

What my clients have said:

"Because of my program I have become fit and very toned, lost weight and feel great! At 66 years of age, when I landed on Ingrid's doorstep, I was in pain from an injury to my back 4 years ago, and had almost given up hope that I would ever regain my health and vitality. I was also skeptical that I would achieve results like these in what seems so little time, without all the puffing and groaning at a normal gym or other forms of 'self-torture'. As well as the results, they have worked on strengthening my muscles around my injury to prevent any further trouble occurring." Margaret M.

"My neighbor suggested I see Ingrid and the results have exceeded all my expectations! I achieved my goal within six months; I feel re-invigorated mentally and physically. I have lost over 16 inches (40 cm) (3 to 4 dress sizes).Ingrid's 'personal' approach to my nutrition and training program has been exemplary. Thank you Ingrid!" Diana R.

"I have always worked out and been relatively fit and active, but after gaining 22 pounds (10 kg) on an overseas holiday, I knew I needed more. Ingrid's program has given me the structure and motivation I needed to achieve the results I wanted. I have reached my goal and am excited to keep going!" Alicia K.

"I have dropped 26 inches (65 cm). I did one-on-one personal training sessions on a weekly basis and the results were amazing! I lost 65 cm and I feel absolutely fantastic. Now I am taking it to the next level for the competition in September. But I really wanted to say a big thank you to Ingrid for all your support!" Annette L.

"I dropped 4 to 5 dress sizes in only 6 months! I have lost over 28 inches (70 cm) in six months with the help of the Ingrid's nutrition and training program. Now I feel fit and alive and can keep up with my 7 children."Jenny W.

"I dropped 5 inches (13 cm)." Kerry.

Kerry lost 5 inches with two personal training sessions per week and by following Ingrid's nutritional program. In two months, Kerry lost body fat and gained lean muscle. The best part is Kerry's nutritional program allows her to continue eating carbohydrates.

"HAVE YOU BEEN A MEMBER AT THE GYM FOR YEARS AND ARE STILL NOT GETTING THE RESULTS?"

I will explain the reason behind your lack of results. Your training program is wrong; it is not suited to your fitness level or your age. When you over-train you will end up eating more calories that you have burned. If you over-train you will not allow your muscles to rest and recover and therefore they will not tone up.

These vital foods are going to give you the energy to exercise and stop all your cravings. You are entitled, as a woman, mother, or young teenager, to enjoy food and eat well without feeling guilty - remember that food is your friend and not your enemy when it comes to losing fat. In the Carb Up Diet you will be allowed to have a free day, once a week to have any treats you want!

I am not a writer or a publisher, but I was encouraged to write this book on seeing other women, moms, and young girls struggling to lose fat by dieting, taking liquid meal replacements, and not knowing how to exercise correctly.

"YOUR TRANSFORMATION IS JUST BEGINNING."

##  DANGERS OF A HIGH PROTEIN DIET

When you follow a high protein low carb diet, your body will produce a large amount of ketone, in fact more than the body can use. Surplus ketones in the bloodstream can be quite dangerous, making your body more acidic. This may lead to a decreased level of oxygen carried by your blood, and if cells are deprived of oxygen they can die. A high protein, low carb diet can make your body crave high fat and sugary foods and may also cause bowel cancer.

##  WHY ARE HIGH-PROTEIN DIETS BAD FOR US?

There are many different versions of high-protein diets, which are sometimes referred to as 'caveman' or 'paleo' diets. Experts differ as to their value. High-protein diets are all about cutting out carbohydrates and all refined sugars, grains, legumes, and dairy, as well as foods containing added hormones and antibiotics. Processed food is out of the question. A high-protein diet is based on foods high in nutrients (like meats) that our ancestors ate when they were hunter-gatherers.

Advocates say that the foods in today's high-protein diets are the foods our ancestors would have hunted and gathered in the past. The high-protein diet is the complete opposite of the high-carbohydrate and low-fat diet. Highprotein diets are based on eating more whole foods, cutting out bread, fruit, pasta, and other foods which we crave in our everyday diet. Essentially, a lot of our cravings are for foods which are completely cut out in a high-protein diet.

Through extensive research, personal experience, and feedback from clients who have struggled with this kind of diet, I believe that this diet can lead to fatigue and dangerously low energy levels, that can affect your mental function, meaning you may have trouble concentrating throughout the day.

Restricting the intake of carbohydrates can also cause symptoms like headaches, tiredness, and hormonal changes.

Carbohydrates are an essential energy source the body craves, by cutting out carbs you will experience low energy levels and fat loss which is ineffective in the long run. This is because the brain is lacking its primary energy source, carbs. The brain has to then go through a longer process, requiring more time and energy, to use its secondary energy source, fat, which can lead to fatigue, low energy, and failure to function properly. This process is referred as to 'gluconeogenesis.' Fatty acids are broken down to produce glucose, which is another form of energy for the body.

The brain uses up to 25% of the body's intake of carbohydrates. 60% of the sugar we consume is then transported by our blood into our liver and muscles, ready for everyday tasks. Deriving glucose from other less effective sources than carbs is possible, but the body's high glucose demands are unlikely to be met on a low-carbohydrate diet.

Extreme high protein diets are known as Ketosis diets.

##  WHAT IS KETOSIS?

All diets that involve meal replacements, cutting out carbohydrates, or calorie counting may induce ketosis, which is a process that occurs when your body does not have enough glucose for energy and instead starts breaking down stored fats for energy.

Note:

During ketosis you will lose muscle and fluids, which may lead to adrenal fatigue. The adrenal glands are small glands which balance your hormones and help your body control blood sugar, burn protein and fat, and react to stress from illness or injury.

Long-term use of ketosis diets may cause health problems such as osteoporosis, organ malfunction, increases in cellulite, depression, headache, bad breath, weakness, and constipation or diarrhoea.1

Following this type of diet may cause your organs to age very quickly. It is only a short-term solution, and the minute you go back to eating normally your body will very quickly start storing fat in order to protect itself from future starvation periods. These diets will only increase your cravings for junk food and breaking them is not your fault or due to a lack of willpower. It is just your body craving food for survival. When you are thirsty, you need to drink water and you can drink without guilt. I want you to do the same when you are hungry. I want you to eat all the foods on the food list without guilt.

I have helped many clients with eating disorders to break free from this cycle and successfully transform their lives. I am certain the problem is not only a mental issue, but also a vicious circle of not eating, being afraid to eat, then eating a lot, and finally purging. Some women, men, and teenagers have eating disorders that lead to anorexia or overeating because they want to look fit and they think that by avoiding food they can create a perfect physique. As I have explained before, if you skip meals your body will retain fat, and then after a few days you will overeat.

The solution is to reintroduce food at regular intervals, every 2 to 4 hours. By following this method, your body will start releasing body fat, you will stop constantly craving the wrong foods, you will feel more energetic and happy, you will have the body of your dreams, and, the best part, you will be able to maintain it.

You will increase your food intake, without counting calories or skipping any meals.

You should eat all the food groups listed in the program. If you don't, your body will not release enough body fat. Remember, we are tricking your body to release fat.

In my experience, 50% of fat loss is achieved through good nutrition, while the remaining 50% is achieved through exercise.

##  ARE GLUTEN-FREE DIETS HEALTHY?

I urge you to also be very careful with gluten-free diets. If you have not been diagnosed as being gluten intolerant due to coeliac disease, you should not follow a gluten-free diet. The reason for this is that gluten-free foods may cause deficiencies of vitamins and minerals, including iron and folate, and may put you at risk of weight gain, high cholesterol, high blood pressure, thyroid problems, depression, and some cancers. Gluten-free diets can also affect the adrenal glands, causing hormonal imbalances which may cause hair loss.

##  "I RECOMMEND YOU SEEK MEDICAL ADVICE PRIOR TO USING A GLUTEN-FREE DIET"

If you are gluten intolerant, make sure you choose foods rich in natural fiber.

When you follow a gluten-free or high-protein low-carb diet, you initially feel good and very light, and then after 6 to 12 months your body is fatigued and depleted. This may explain why many young girls complain of hair loss, fatigue, and low energy levels when following high-protein, low-carb, or gluten-free diets.

When you change your diet, your hormone levels change too and your thyroid function might be affected.

BODY FAT RETENTION

##  WHY CAN DIETING MAKE YOU FATTER?

The conventional approach to dieting is disastrous. The first mistake is to call a diet a weight loss program. Many weight reduction fads reduce weight rapidly, but this type of weight loss is not healthy and not sustainable. Up to 70% of the human body is water, so it is easy to design a dehydration diet which results in losing 3 to 4 kg of water in one week. Many people are encouraged by these rapid results, however dehydration is very harmful. Dehydrating the body will reduce physical performance and has nothing to do with real fat loss.

## MUSCLE LOSS

Losing weight quickly can cause muscle loss. It is estimated that when people lose over 0.5kg to 1kg of body fat in one week, 30 to 40% is in fact muscle loss. This is a disaster because muscle is five times more metabolically active than fat tissue.

Many people have been caught in the cycle of alternating between dieting and weight gain. In fact, very often it is overweight people who do not eat enough or who skip meals and then crave the wrong foods.

[ http://www.fitday.com/fitness-articles/nutrition/fats/breaking-down-fatty-acid-synthesis-energy-from-fat-stores.html  
](http://www.fitday.com/fitness-articles/nutrition/fats/breaking-down-fatty-acid-synthesis-energy-from-fat-stores.html) 1 Mayo Clinic, 'Low Carb Diet Risks' in Asia Pacific Journal of Clinical Nutrition 2003 www.livestrong.com/article  
<http://www.webmd.com/diet/healthy-kitchen-11/truth-about-gluten>[  
](http://www.webmd.com/diet/healthy-kitchen-11/truth-about-gluten) [ http://www.webmd.com/digestive-disorders/celiac-disease/news/20170216/possible-drawback-to-gluten-free-toxic-metals  
](http://www.webmd.com/digestive-disorders/celiac-disease/news/20170216/possible-drawback-to-gluten-free-toxic-metals) [ http://www.webmd.com/diabetes/news/20170309/downside-to-gluten-free-diets-diabetes-risk  
](http://www.webmd.com/diabetes/news/20170309/downside-to-gluten-free-diets-diabetes-risk)

##  THE SCIENCE BEHIND CARBOHYDRATES

Good nutrition is important. A whole food diet has a much higher vitamin and mineral content than a typical modern diet. Vitamins and minerals are crucial for good health. Countless studies have shown that less than optimal levels of vitamins and minerals can result in reduced energy and vitality, and emotional imbalances. Most typical diets are deficient in essential nutrients and some research shows that people on vitamin or mineral deficient diets are driven to overeat in an attempt to obtain missing nutrients.

##  IS SUGAR FATTENING?

The Carb Up Diet does not require cutting out sugar. Unlike other nutritional programs, this one allows you to indulge in high-sugar, low-fat desserts.

Limit your intake of sugar to one to two servings per day. Everything in moderation! Your one to two servings could be a bowl of jelly, two scoops of sorbet, honey, raw sugar, or jam. You can have a dessert low in fat and high in sugar, but you should limit it to one serve.

When you consume too much refined sugar, your insulin level spikes and it slows down the fat burning process.

Eating too much sugar can 'train' your body to start triggering your appetite as soon as sugar levels fluctuate in the body.

In September 2016, researchers at the University of Sydney reported that they had discovered the optimal diet and that it could unlock new diabetes and obesity treatments.2 Their research suggests that a high-carbohydrate diet could stimulate a hormone which extends life and fights obesity.

This research was carried out on mice and shows that a low-protein, highcarbohydrate diet may be the most effective way to stimulate production of FGF21, the so-called 'fountain of youth' hormone, which plays a role in curbing appetite, improving the immune system, and extending lifespan.

Despite the current popularity of highprotein diets, this latest research is a breakthrough that will revolutionize the fat loss industry.

The Nutrition Science Initiative (NuSI) helped fund a study by Dr Yoni Freedhoff on the ketosis diet and the restriction of carbohydrates.3 He found that initial weight loss is due to loss of water and glycogen, and that when protein is held constant there is no increased energy expenditure during a low-carb diet. Increased protein intake slightly increases caloric expenditure but, according to one study, caloric expenditure drops drastically in the first and second weeks of a low-carb diet due to decreased physical activity.

Freedhoff concluded that there is no metabolic or ketogenic advantage of a lowcarb diet over a higher carbohydrate diet.

BEFORE | AFTER

---|---

##  "THIS PUTS ANOTHER TICK NEXT TO THE HIGH-CARBOHYDRATE DIET."

In summary:

In normal healthy eating, the conversion of sugar/carbohydrates to fat is highly unlikely.

Sugars, which are carbohydrates, are ONLY likely to be stored as fat if eaten in excessive amounts.

Our nutritional plan should focus on cutting out fat, not cutting down on our main energy source, sugars and carbohydrates.

Scientific studies have proven that high-carbohydrate diets do not lead to any fat gain.

"I believe that you must listen to your body. If you are craving a bowl of pasta, this is your body telling you that you need it, but do follow your daily carbohydrate allowance. I was able to reduce my dress size from 10-12 to 4-6 (US size, 14-16 to 8-10 Australian size) within 6 months by following The Method. I had all the right nutrients and vitamins naturally from food and also the correct serves of fat to keep my body balanced."

\- Angelica Nardone

High-fiber unprocessed foods such as oats, wholemeal bread, baked potatoes, or legumes take longer for your body to break down, which gives you long-lasting energy throughout the day. Carbohydrates release dopamine, your 'happy hormone' which creates a sense of satisfaction and leaves your body mentally and physically satisfied.

## BRAIN FOOD

Glucose is the fuel that enables the brain and nervous system to function. The brain has a high metabolic rate and needs energy and the right fuel to enable it to function at full capacity.

##  DO I CUT FATS OUT OF MY DIET COMPLETELY OR ARE THEY ESSENTIAL?

Carbohydrates, fats, and protein are all essential for the body's day-to-day functions, but it is lowering the proportion of fat in our diet which will help us lose body fat. Cutting fats out of your diet completely can lead to many future health issues, for example vitamin deficiencies or poor nutrient absorption. We need a balanced diet of healthy fats, proteins, and carbohydrates.

##  SURELY HEALTHY FATS LIKE AVOCADOS, OLIVE OIL, COCONUT, AND ALMOND MEAL AREN'T FATTENING?

Wrong! Any excess fat,whether healthy or not,is stored.Intake of any fat must be limited to the right amount.

Fat yields more calories than any nutrient.

Carbohydrates yield 588 calories per ounce (4 calories per gram).

Proteins yield 588 calories per ounce (4 calories per gram).

Fats yield 1320 calories per ounce (9 calories per gram)

##  SO, HOW MUCH FAT SHOULD I BE EATING EACH DAY??

Although this is a reduced-fat diet, you still have to eat a balanced amount of fat, as fat is essential to the body's functions. A percentage of our daily intake of food must be fat, so about 20-25 grams of fat per day is recommended along with a high-carbohydrate diet for optimal fat-burning results.4

##  WHY DO WE NEED FAT? FATS ARE PRIMARILY THE SECOND SOURCE OF ENERGY FOR OUR BODIES.

The main functions of fats are:

Surrounding cells with a semi-permeable cell wall which retains everything cells need to function.

Insulating our bodies.

Helping to build basic cellular structure.

Forming a protective insulating cushion around vital organs.

Absorbing fat-soluble vitamins.

Fatty acids include unsaturated fatty acids like linoleic acid (omega-6 fatty acid) and arachidonic acid(polyunsaturated omega-6 fatty acid), which are essential nutrients. Saturated fats have been implicated in arteriosclerosis and heart disease. To reduce the risk of heart disease, saturated and 'trans' fats should be eliminated from our diets.

HIGH FAT FOOD LIST

The foods listed below are high in fat. Aim for less than 7 grams of fat per serving. Think carefully before you consume these high-fat foods regularly, as your body will store them as fat.

Variety of food Grams of fat  
per serve (g)

Natural yoghurt 8.6

Coconut cream 56

Cheese (full fat) 9.5

Full cream milk 8.5

Soya milk (high fat) 20

Cream biscuits 20

Cream crackers 16

Digestive biscuits 25

Digestive chocolate 26

Wafer biscuits 28

Cake with cream 28

Doughnuts 28

Eclair 32

Croissant 40

Puff pastry 44

Cheesecake 36

Butter/margarine 96

Cream 40

Camembert 28

Danish blue 32

Cream cheese (full fat) 46

Pizza (full fat cheese margherita) 20

Lard 27

Fried chicken 20

Sardines in oil 100

Mayonnaise 80

Salad dressing (full fat) 40

Chips (frozen, fried) 12

Feta (2 tbps) 20

Cheddar (2 tbsp) 16

Swiss cheese (2 tbsp) 20

2 The University of Sydney. 'Researchers discover optimal diet to boost life-extending hormone.' (2017)  
Available at:  https://sydney.edu.au/news-opinion/news/2016/09/30/researchers-discover-optimal-diet-to-boost-life-extending-hormon.html

3 News-Medical Net (1 May 2016). 'What is Metabolism?',  
 http://www.news-medical.net/life-sciences/what-is-metabolism.aspx [Accessed 22 June 2016]

 http://www.webmd.com/diabetes/nutrients-and-normal-blood-sugar-control

4 <https://www.nhmrc.gov.au/guidelines-publications/n55>

## FOOD GROUPS

Carbohydrates include foods such as bread, pasta, rice, and potatoes. There are two types of carbohydrates–

##  COMPLEX CARBOHYDRATES

Wholemeal carbs are low-glycemic, which means they provide sustained energy. Foods like brown bread, brown rice, wholemeal pasta, wholemeal cereal, and sweet potatoes are digested slowly, releasing glucose over a sustained period of time.

##  SIMPLE CARBOHYDRATES

Simple carbs are broken down much more quickly, within about 20 minutes. Simple carbohydrates provide a short burst of energy, but they may cause fluctuations in your insulin level. I advise my clients to eat fruit after a meal of complex carbohydrates or protein because the sugar (fructose) in the fruit balances your sugar levels. However, never eat fruit on an empty stomach. It will satisfy your hunger for about 20 minutes and then you will feel hungrier than before, because the sugar levels in your body are fluctuating. Examples of simple carbs are fruits, sugar, and honey. Simple carb consumption should be limited, but the Carb Up Diet allows a teaspoon of sugar in your coffee or tea. However, limit it to one coffee daily – everything in moderation. I also recommend avoiding high-sugar soft drinks, as one can of soft drink contains up to 10 teaspoons of sugar. Overconsumption of sugar causes overproduction of insulin, which makes you hungry and tired.

##  PROTEIN – CHICKEN, MEAT, FISH, LENTILS, BEANS, YOGURT, MILK

Protein is important and has many functions in our bodies, such as building muscles, bone, skin, hair, and nails. Protein also assists the immune system and is needed for the production of hormones and enzymes. Our skin, hair, muscles, and organs are all made of protein. Protein is broken down in our bodies into amino acids, which are the building blocks of enzymes and hormones.

You must select protein sources carefully, as the body requires twenty-two amino acids, eight of which are known as essential amino acids because they cannot be produced by the body. Good sources of essential amino acids are beef, fish, chicken, egg whites, yogurt, legumes, lentils, and beans.

If you are vegetarian, you can substitute for meat protein with beans, low-fat tofu (but be aware of the added oils), egg whites, or no-fat yogurt.

Always ensure that the protein you are eating daily has minimal fat, for example, if you eat meat, select lean beef or chicken instead of lamb. Turkey is also an excellent source of protein, but always select breast meat over thigh meat because breast meat is leaner.

Choose white fish instead of salmon, which is high in fat. Egg whites are also an excellent source of protein. Use lowfat cottage cheese instead of cheddar cheese. Very low-fat milk and low-fat yogurt are also good choices.

Restrict nuts, pistachios, walnuts, and almonds to no more than six nuts a day.

##  PROTEIN LIST

Think before you consume any high-fat proteins. Ensure that you carefully read the fat content on food labels and follow their serving sizes. For example, if a serving is one ounce (30g or approximately one tablespoon) and the label indicates a fat content of 6g, then don't eat more than one tablespoon or one serve of that food, e.g. low fat cheeses, vegetarian patties etc.

Remember, we are aiming to consume less than 30g of fat a day and any food you eat contains at least some fat.

##  DIFFERENT TYPES OF FAT?

You may have heard that there are healthy and unhealthy fats, but do you know what the differences between these are and what foods they are found in? Unhealthy fats are called 'saturated fats', they are unhealthy because they lead to increased levels of cholesterol in our blood. Healthy fats are called 'unsaturated fats' and include polyunsaturated and monounsaturated fats - these fats are healthy because they don't increase our blood cholesterol level.

Although some fats are healthy, it is still important to remember that we should only eat small amounts of fat, particularly when we are trying to lose fat, as all fats are very high in calories/kilojoules. The table below outlines the foods which contain the different types of fats. Choose small amounts of foods with healthy unsaturated fats!

##  SATURATED FATS

Fatty meat, visible fat on meat

Skin on chicken

Full cream dairy (full cream milk, yoghurt)

Cheese

Butter, lard, vegetable shortening, dripping

Commercial cakes and biscuits

Prawns and coconut oil

Ice-cream, cream, sour cream

Pastries

Deep fried foods (potato chips, hot chips)

Pastries, sausage rolls, pies

##  UNSATURATED FATS

Fish

Avocado

Olives

Seeds and nuts

Vegetables oils (excluding those that contain palm and coconut oil)

Canola and polyunsaturated oil and margarine

Prawns and coconut oil

Olive oil, peanut oil, sunflower oil

##  IS COCONUT OIL A GOOD OIL? IS IT SLIMMING?

According to Australian dietary guidelines produced by the National Health and Medical Research Council,5 coconut oil is very dense and provides a relatively high number of calories per tablespoon, but 92% of those calories come from saturated fatty acids.

These guidelines (DAA) were developed by a team of nutrition and medical professionals after a systematic review of more than 55,000 research papers.

Unlike other oils like virgin olive oil, coconut oil contains no vitamins or polyphenol antioxidant compounds.

There is currently insufficient evidence to recommend coconut oil over healthy fats like olive oil. Switching to coconut oil is likely to lead to less favorable blood-fat profiles and an increased risk of heart disease.

##  HIGH CHOLESTEROL AND DIABETES

Research suggests that losing fat on a lowfat, low-sodium diet could reverse Type 2 diabetes and high cholesterol. The Carb Up Diet is well balanced, but I still encourage you to visit your doctor regularly. If you are taking any medication, check with your doctor before starting the Carb Up Diet and exercise plan.

 http://www.webmd.com/diet/ss/slideshow-your-guide-to-eating-healthy-carbs

<http://www.nhmrc.gov.au/guidelines-publications/n55> www.nhmrc.gov.au/guidelines-publications/n55

5  https://daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/food-and-food-products/the-facts-on-coconut-oil-is-it-the-bestchoice/

## MENU PLANS

The menu plans will teach you to combine all the food groups.

According to your appetite you can increase or decrease your carbohydrate serves. Some days you might feel hungrier than others but the main rule is to not eat under the minimum serves shown off the following tables.

I have created the fluctuations of calories so your body doesn't get used to the same amount of calories everyday. Our body is very clever — if we feed it the same amount of calories everyday it will get use to it, that is why so many diets fails. This is not a diet plan but a lifestyle nutritional program that you can follow forever. You do have a choice on the following pages but in my opinion and personal experience of 20 plus years as a nutrition coach and master personal trainer, I recommend that you fluctuate your calorie intake on a daily basis.

The more overweight you are the more carbs and fruits you will need to consume in order to lose fat. The protein does not increase, but remains the same.

STOP METHOD (After 5pm)

I have created a (Stop Method) to this plan; it can be beneficial to stop eating all carbohydrates (potatoes, bread, pasta, rice, fruits and noodles) after 5pm. This is optional, but either way by following the Carb Up Diet and exercise method you will experience fat loss.

I have found that when I do cut carbohydrates after 5pm my body tends to retain less fluid. You must ensure to consume all the carbohydrates listed on the plan, do not undereat as your body will retain body fat. As I have mentioned before either way you will lose body fat, chose the plan suited to your needs on page 35 in the Food Group Daily Menu Plan. Each plan is designed to your level whether you have 10, 20 or more than 20 kg to lose.

If it suits you to use the Stop Method and you are following the medium or advance level work out planner from pages 118-119 you will be allowed to have a fluctuation meal every week.

This means if you feel like eating chocolate or fried food, be my guest as I have explained before your body will not retain much body fat as you are feeding it all the nutrients that it needs and exercising regularly.

##  PREPARATION TO START THE RIGHT NUTRITIONAL PROGRAM FOR YOU

STEP 1

Get a measuring tape and measure your waist measurement in line with your belly button.

STEP 2

Check your waist measurement on pages 31 and 32 and select what food group level you should follow on pages 32 and 33.  
If you are in the 1 kg to 10 kg category you will be in the green level.  
If you are in the 10 to 20 kg category you will be in the orange level.  
If you are in the 20 kg or more category you will be in the red level.

Example

If you are a woman and your waist measurement is 95cm you will need to follow on pages 32, 33 the 10 kg to 20 kg orange level. It includes 5 to 7 serves minimum of complex carbs, 5 vegetables, 2 to 3 serves daily of fruits, 2 to 3 serves of dairy and meat or beans and 1 to 2 serves of fat minimum.

STEP 3

I have completed a weekly menu plan for each colour category you fit into, these menu plans are prepared to get you started. From then you will create your own weekly menu plan by combining the allocated serves of food groups listed on pages 32, 33.

STEP 4

I advise you to write a food list at the beginning of each week and plan your meals in advance. You can use my recipes starting from page 65 as a guide, all are easy to prepare.  
These recipes are delicious and will feed your body all the necessary nutrients for fantastic results. Remember I want you to eat well and not feel hungry, food is your friend!

##  WAIST MEASUREMENTS

Measure inline with belly button.

## MEN

FAT LOSS AIM: | WAIST MEASUREMENT (CM) | TIPS

---|---|---

1-10 KG/2-20 LB | 80-90 | Just follow 10-20 kg Carb Up Diet Plan as men need more carbs and training method.

 | 95-100* | Follow 10-20 kg Carb Up Diet and training method.

 | 100-110* | Follow the 10-20 kg Carb Up Diet and training method. Don't forget to add carbs food groups if you are hungry.

FAT LOSS AIM: | WAIST MEASUREMENT (CM) | TIPS

1-10 KG/2-20 LB | 80-90 | Just follow 10-20 kg Carb Up Diet Plan as men need more carbs and training method.

 | 95-100* | Follow 10-20 kg Carb Up Diet and training method.

 | 100-110* | Follow the 10-20 kg Carb Up Diet and training method. Don't forget to add carbs food groups if you are hungry.

FAT LOSS AIM: | WAIST MEASUREMENT (CM) | TIPS

1-10 KG/2-20 LB | 80-90 | Just follow 10-20 kg Carb Up Diet Plan as men need more carbs and training method.

 | 95-100* | Follow 10-20 kg Carb Up Diet and training method.

 | 100-110* | Follow the 10-20 kg Carb Up Diet and training method. Don't forget to add carbs food groups if you are hungry.

## WOMEN

FAT LOSS AIM: | WAIST MEASUREMENT (CM) | TIPS

---|---|---

1-10 KG/2-20 LB | 70 | Follow the 1-10 kg Carb Up Diet Plan (fluctuating calories). Include the training method. Be persistent as you will tone up and lose further cm. Remember the last kg of fat are the hardest to lose keep going as your body will release body fat and tone up.

 | 70-80 | Follow 10-20 kg Carb Up Diet and training method.

 | 80-90* | Follow 10-20 kg Carb Up Diet and training method. Don't forget to add high fibre carbs food groups when you are hungry. Follow the food groups on pages 32 & 33.

FAT LOSS AIM: | WAIST MEASUREMENT (CM) | TIPS

1-10 KG/2-20 LB | 90-100* | Follow the 10-20 kg Carb Up Diet Plan and training method

 | 100-110* | Follow the 10-20 kg Carb Up Diet Plan and training method.

 | 110-115* | Follow the 10-20 kg Carb Up Diet Plan and training method. Follow the food groups on pages 32 & 33.

FAT LOSS AIM: | WAIST MEASUREMENT (CM) | TIPS

1-10 KG/2-20 LB | 120-130* | Follow the over 20 kg Carb Up Diet Plan and training method, be persistent.

 | 130-140* | Follow the over 20 kg Carb Up Diet and training method. As you lose more cm adjust the Carb Up Diet Plan according to your waist measurement and level.

 | 140+* | Follow the over 20 kg Carb Up Diet Plan and training method. Follow the food groups on pages 32 & 33.

* Risk of heart disease according to the Heart Foundation. www.heartfoundation.org.au

## FOOD GROUP

MINIMUM DAILY SERVES FOR FAT LOSS

COMPLEX CARBOHYDRATES

SINGLE SERVE SIZES

½ cup any cereal/oats (preferably high fibre)

1 thick slice of bread (or 2 thin slices)

½ large Lebanese bread 1 flat bread

1 roll

1 English muffin

Rice cakes (4-5)

Ryvitas (4-5)

Crispbreads (4-5)

½ cup cooked rice (preferably wholemeal)

½ cup beans (kidney, black, white,chickpeas)

Corn ½ cup Lentils ½ cup 1 cup peas

1 cup Popcorn (no butter or fat)

Potato 1 med-large (white or sweet)

Pumpkin 1 cup

Sweet potato 1cup

¼ packet of dry pasta (113g or 4 oz.) Note: you could have ½ packet of pasta for one meal, what a treat!

VEGETABLES/FREE LIST

SINGLE SERVE SIZES

Brussels sprouts

Button squash

Cabbage

Capsicum

Asparagus

Artichoke

Beans

green

Beetroot

Broccoli

Carrot

Cauliflower

Aubergine(eggplant)

Leek

Mushrooms

Okra

Onion

Parsnip

Peas green /snow

Silver beet

Spinach

Sprouts

Tomatoes cherry, canned, pasta sauce low in fat)

Zucchini.

WEIGHT LOSS TARGET | COMPLEX CARBOHYDRATES | VEGETABLES/FREE LIST

---|---|---

1KG – 10KG | 4-5 SERVES | 5+ SERVES

10KG–20KG | 5-7 SERVES | 5+ SERVES

20KG OR MORE | 7-9 SERVES | 5+ SERVES

FRUIT/ SIMPLE CARBOHYDRATES

SINGLE SERVE SIZES

1 apple

Apricots fresh 6

Banana

3 dried dates

Cherries ½ cup

Figs, 4 fresh,2 dried

Mango fresh 1 small

Mandarins 3 small

Kiwifruits 2 small

Melon 1 cup

Papaya 1 cup

pears 1 fresh

Pineapple fresh 1 thick slice

Plums 2 medium

Pomegranate ½

Prunes 4 dried

Raisins 2 tbsp

Raspberries 1 cup

Watermelon 2 cups

Juices pineapple, apple,

½ cup

DAIRY & MEATS

SINGLE SERVE SIZES

Skim milk 1 cup

Powdered low fat milk 3 tbsp

Almond or oat milk, 1 cup low-fat

Yoghurt 1 small cup(low-fat)

Eggs 3 egg whites, 1 yolk only

Cheese low-fat (cottage cheese 3 tbsp, ricotta 3 tbsp, any low-fat cheese only 1 slice) please note that any other cheese must be limited

1 cup cooked beans, lentils or chickpeas

Chicken cooked (no skin) 5-6 oz (150g to 200g) approximately

Meat (beef, veal)

Turkey cooked no skin (5-6oz or 150g-200g)

FAT

SINGLE SERVE SIZES

Fats and oils group (serving sizes)

Avocado 1 tbsp

Margarine 1 tsp

Mayonnaise low-fat 2 tsp

Nuts 6 or 1 tsp peanut butter

Oil (olive oil, canola, vegetable) 1 tsp

Olives 10 medium Peanut butter 1 tsp Salad dressing 2 tsp

Saturated fats (bad for the heart and body)

Butter /cream coconut/cream cheese 1 tsp, animal fats only

Note: You should have a variety of food listed in the food groups list.

The last 10 pounds(5kg)of body fat may be difficult to lose,but remember,persist with your plan (fluctuate the amount of serves, NO COUNTING CALORIES) and you will achieve great results.

The Stop Method can be used in all the other (Food Group Daily Menu Plans).

If you are gluten intolerant,select food groups that are gluten free.If you are vegetarian,select suitable food groups from the list.Increase and decrease serves complex carbohydrates by 1 or two depending on how hungry you are.

FRUIT/SIMPLE CARBOHYDRATES | DAIRY & MEATS | FAT

---|---|---

2-3 SERVES | 1.5-3 SERVES | 1 SERVE

2-3 SERVES | 1.5-3 SERVES | 1-2 SERVES

2-3 SERVES | 1.5-3 SERVES | 1-2 SERVES

##  WEEKLY MENU PLAN

If you are eating all the food groups and are still hungry, you can add one more serve of carbs.

Remember, don't measure to the exact weight, just approximately, as your body will get use it. Fluctuate the amount of calories to trick your body.

Please note you can use this menu plan for the 10 to 20 kg fat loss level — just add another 1 to 2 serves of carbs and 1 serve of fruit to the menu. Always fluctuate the amount of calories between days.

You can also the use the same menu plan example for the above 20kg fat loss level, just add another 2 to 3 serves of carbs and 2 more fruits depending on your appetite.

DAY ONE

---

BREAKFAST

• 2 Slices raisin bread with thin spread margarine | (=2 serves of complex carbs)

SNACK

• 1 apple | (=1 fruit serve)

• Diced carrots and celery | (=1 vegetable serve)

LUNCH

• Salad Sandwich (2 pieces of bread,1 tsp spread of mayonnaise 1 slice lean ham, lettuce, tomato, cucumber, grated carrot) | (=2 serves of carbs, 1 serve of fat)

SNACK

• 1 low fat yoghurt | (=1 milk serve)

•1 banana | (=1 fruit serve)

DINNER

• 150g grilled fish,2 cups of vegetables with 1 potato | (=1 meat serve, 5 vegetable serves, 1 carb serve)

SNACK

• 2 scoops of low fat ice cream | (=1 milk serve, 1 sugar exchange)

TOTAL AMOUNT OF SERVES  
2 fruits, 2 milks, 1 meat, 1 fat,1 sugar exchange, 5 vegetables.

DAY TWO

BREAKFAST

• 2 weetbix or ½ cup of cereal approximately | (=1 serve of carbs)

• 1 cup of almond milk /oat milk or rice milk | (=1 milk serve)

SNACK

• 1 low fat yogurt | (=1 milk serve)

LUNCH

• 6 dried crackers topped with: Small tuna can in spring water, 2 slices avocado, lettuce, capsicum, cucumber | (=1 serve of carbs, ½ serve of meat,1 serve of fat)

• 2 kiwi fruits | (=1 fruit serve)

SNACK

• 1 fruit of your choice | (=1 fruit serve)

• Diced carrots and celery | (=1 vegetable serve)

DINNER

• 1 ½ cup of pasta with meat balls | (=3 serves of carbs,½ serve of meat)

SNACK

• Jelly with strawberries | (=1 sugar exchange)

TOTAL AMOUNT OF SERVES  
5 carbs, 2 fruits, 2 milks, 1 meat, 1 fat, 1 sugar exchange, 5 vegetables.

DAY THREE

BREAKFAST

• 2 small pancakes —orange with honey | (=3 serves of carbs, 1 sugar exchange)

• 1 coffee with low fat milk/almond milk/rice milk | (=no counting, 1 milk serve)

SNACK

• 1 fruit | (=1 fruit serve)

•Diced carrots and celery | (=1 vegetable serve)

LUNCH

• 2 slices of pizza homemade | (=2 serves of carbs)

• 1 fruit | (=1 fruit serve)

SNACK

• 1 low fat yogurt | (=1 milk serve)

DINNER

• 150g of Spanish chicken with 2 cups vegetables, no potato | (=1 meat serve, 5 vegetable serves)

SNACK

• 150g low fat custard | (=1 milk serve, 1 sugar exchange)

TOTAL AMOUNT OF SERVES  
5 carbs, 2 fruits, 2 milks, 1 meat, 1 fat, 2 sugar exchange, 5 vegetables.

DAY FOUR

BREAKFAST

• ½ cup of oats/porridge | (=1 serve of carbs)

• 1 cup of milk/almond/rice milk | (=1 milk serve)

SNACK

• 1 cup of melon | (=1 fruit serve)

•Diced carrots and celery | (=1 vegetable serve)

LUNCH

• 1 thin large pita Lebanese bread topped with chicken breast slices, 1 tbs avocado, mustard, lettuce, pickles with tomato slices | (=2 serves of carbs, 2 serves of fat not counting the few thin slices of chicken)

SNACK

• 1 low fat yogurt | (=1 milk serve)

DINNER

• 1 cup of beans with ½ cup rice and cabbage salad | (=1 meat serve, 1 carb serve, 2 vegetable serves)

SNACK

• Slices carrots,green peas 1 cup | (=2 vegetable serves)

• 1 cup cherries | (=1 fruit serve)

TOTAL AMOUNT OF SERVES  
4/5 carbs, 2 fruits, 1 milk, 1 meat, 2 fats,5 vegetables.

DAY FIVE

BREAKFAST

• All bran cereal ½cup | (=1 serves of carbs)

• 1 low fat cup of milk/rice milk or oat milk | (=1 milk serve)

• 2 mandarins | (=1 fruit serve)

SNACK

• 6 crackers with 1 tbsp low fat cottage cheese | (=1 serve of carbs not counting cottage cheese)

LUNCH

• 1 curry egg Sandwich with:2 slices of wholemeal bread topped with 1 hardboiled egg finely sliced, mixed with 1/2 tsp curry powder and 1 tsp mayonnaise topped with lettuce | (=2 serves of carbs, 1 fat serve,½ meat serve)

SNACK

• 1 low fat yogurt | (=1 milk serve)

DINNER

• Warm chicken salad recipe, with 2 cups of vegetables | (=1 meat serve, 1 fat serve, 5 vegetable serves)

EXTRA OPTIONAL SNACK

• 1 medium apple | (=1 fruit serve)

TOTAL AMOUNT OF SERVES  
4 carbs, 2 fruits, 2 milks, 1 meat,fats,5 vegetables.

DAY SIX

BREAKFAST

• ½ cup of span muesli | (=1 serve of carbs)

• 1 cup low fat milk/almond milk | (=1 milk serve)

SNACK

• 1 cup of pineapple | (=1 fruit serve)

•Diced carrots and celery | (=1 vegetable serve)

LUNCH

• 1 ½ cup of sushi salad | (=3 serve of carbs)

• 1 mandarin | (=½ fruit serve)

SNACK

• 1 pear | (=1 fruit serve)

•1 yogurt | (=1 milk serve)

DINNER

• Crumbed fish with tartare sauce, 2 cups of steam vegetables with baked potato | (=1 ½ meat serves, 1 carb serve, 1 fat serve, 5 vegetable serves)

TOTAL AMOUNT OF SERVES  
5 carbs, 2 ½ fruit, 2 milks, 1 meat, 1 fat, 5 vegetables.

DAY SEVEN

BREAKFAST

• 2 pieces of toast thin spread of low fat cream cheese/ vegemite | (=2 serves of carbs)

SNACK

• 1 low fat muesli barunder 5g of fat | (=1 serve of carbs, 1 sugar exchange)

LUNCH

• 1 chicken/meat burger homemade topped with 1 tsp low fat mayo/mustard/ lettuce/pickles in a delicious wholemeal bun | (=2 serves of carbs, ½ meat serve, 1 fat serve)

• 1 cup of watermelon | (=1 fruit serve)

SNACK

• 7 small mixed nuts | (=1 fat serve)

• 1 fruit | (=1 fruit serve)

DINNER

• 1 serve of moussaka home made with a garden salad | (=½ meat serve, 5/6 vegetable serves)

EXTRA OPTIONAL SNACK

• 2 scoops of low fat ice cream | (=1 milk serve, 1 sugar exchange)

TOTAL AMOUNT OF SERVES  
5 carbs, 2 fruits, 1 milk, 1 meat, 2 fats, 5/6 vegetables, 2 sugar exchanges.

WEEKLY MENU PLAN

DAY ONE

---

BREAKFAST

• ½ whole grain cereal | (=1 serve of complex carbs)

• ½ cup oat/soya/almond milk | (=1 milk serve)

• 1 fruit | (=1 fruit serve)

SNACK

• 2 slices sourdough bread with 1 tsp jam and 1 tsp peanut butter | (=2 serves of complex carbs,1 sugar exchange, 1 serve of fat)

LUNCH

• 1 cup cooked Open Sushi Salad (page77) | (=2 serves of complex carbs)

SNACK

• ½ cup yogurt(low sugar, low fat) | (=1 milk serve)

•1 fruit | (=1 fruit serve)

DINNER

• Crumbed fish with tartare sauce, 2 cups of steam vegetables with baked potato | (=1 meat serves, 1 fat serve, 5 vegetable serves,1 serve of complex carbs)

SNACK

• ½ cup yogurt(lowsugar,low fat) with 1 cup offresh strawberries | (=1 milk serve, 1 fruit serve)

TOTAL AMOUNT OF SERVES  
6 complex carbs, 3 fruits, 2 milks, 1 meat, 2 fats, 1 sugar exchange, 5 vegetables.

DAY TWO

BREAKFAST

• ½ cup cooked oat | (=1 serve of complex carbs)

• 1 cup oat/soya/ almond milk | (=1 milk serve)

• 1 fruit | (=1 fruit serve)

SNACK

• 1 slice sourdough toast with 1 tsp jam | (=1 serve of complex carbs,1 sugar exchange)

LUNCH

• 2 slices of Sourdough toasted bread, ham or chicken or tofu slices,salad/tomato/ mustard/1 tsp mayo | (=2 serves of complex carbs, 1 serve of fat)

SNACK

• ½ cup yogurt(low sugar, low fat) | (=1 milk serve)

•1 apple | (=1 fruit serve)

DINNER

• 1 ½ cups of cooked pasta(page 80/82),1 cup steamed vegetables | (2 serves of complex carbs, 5 vegetable serves)

TOTAL AMOUNT OF SERVES  
6 complex carbs, 2 fruits, 2 milks, 1 fat, 1 sugar exchange, 5 vegetables.

DAY THREE

BREAKFAST

• 1 English muffin | (=1 serve of complex carbs)

• 1 tsp low fat cream cheese |

• 1 orange | (=1 fruit serve)

SNACK

• ½ cup yogurt(low sugar, low fat) | (=1 milk serve)

• 1 fruit | (=1 fruit serve)

LUNCH

• 1 cup vegetable soup(page 81) | (=3 serves of vegetables)

• 2 slices of Sourdough toasted bread, ham or chicken or tofu slices, salad/tomato/mustard/1 tsp mayo | (=2 serves of complex carbs, 1 serve of fat)

DINNER

• 1 cup cooked bean casserole (page 83), 1 cup cooked rice, 1 ½ cups cooked vegetables | (=1 meat serve, 2 serves of complex carbs, 5 vegetable serves)

SNACK

• 5 thin rice cakes | (=1 serve of complex carbs)

• 1 tsp peanut butter | (=1 fat serve)

• 1 ice chocolate delight(page 98) | (=1 milk serve)

TOTAL AMOUNT OF SERVES  
6 complex carbs, 2 fruits, 2 milks, 1 meat, 2 fats, 5 vegetables.

DAY FOUR

BREAKFAST

• ½ cup dry oat/porridge | (=1 serve of complex carbs)

• 1 cup oat/soya/almond milk | (=1 milk serve)

SNACK

• 1 wholemeal toast Spread of cream cheese or jam | (=1 serve of complex carbs)

• 1 orange | (=1 fruit serve)

LUNCH

• 1 cup cooked pasta(page 80/82) | (=2 serve of complex carbs)

• 1 cup fresh fruit salad | (=2 fruit serves)

SNACK

• 4 thin rice cakes | (=1 serve of complex carbs)

• 1 tsp peanut butter | (=1 fat serve)

DINNER

• 1 cup express bean salad (page 79) | (=1 meat serve)

• Tabouli (page 79) | (=5 vegetable serves)

TOTAL AMOUNT OF SERVES  
5/6 complex carbs, 2 fruits, 1 milk, 1 fat, 5 vegetables.

DAY FIVE

BREAKFAST

• 1 cup whole grain cereal | (=2 serves of complex carbs)

• 1 cup oat/soya/almond milk | (=1 milk serve)

• 2 tbs dry fruits | (=1 fruit serve)

SNACK

• 1 wholemeal toast Spread of cream cheese or jam | (=1 serve of complex carbs, 1 sugar exchange)

LUNCH

• 2 cups red potatoes Beetroot egg salad(page 78) | (=2 complex carbs)

SNACK

• 4 thin rice cakes | (=1 serve of complex carbs)

• 1 fruit | (=1 fruit serve)

DINNER

• Warm chicken salad(150g of chicken)(page 76) OR | (=1 meat serve)

• 1 cup fresh beans with tomato (page 83) |

• 1 cup cabbage salad(page 77) | (=5 vegetable serves)

SNACK

• 2 low fat chocolate biscuits (page 97) | (=1 sugar exchange)

TOTAL AMOUNT OF SERVES  
6 complex carbs, 2 fruits, 1 milk, 1 meat, 1 sugar exchange, 5 vegetables.

DAY SIX

BREAKFAST

• 2 small raisin banana muffins(page 75) OR | (=2 serves of complex carbs)

• 2 wholemeal toasts spread with cream cheese or jam |

• 1 cup fresh fruit salad | (=2 fruit serves)

LUNCH

• 1 ½ Open Sushi Salad(page 77) | (=2 serves of complex carbs, 1 fat serve)

SNACK

• Carrot/celery (sliced) | (=1 vegetable serve)

• 1 orange | (=1 fruit serve)

DINNER

• Grilled lean steak (150g), 1 cup steamed vegetables, 1 large potato | (=1 meat serve, 5 vegetable serves, 2 serves of complex carbs)

SNACK

• ½ cup yogurt(low sugar, low fat) | (=1 milk serve)

• 1 cup berries | (=1 fruit serve)

TOTAL AMOUNT OF SERVES  
6 complex carbs, 3 fruits, 1 milk, 1 meat, 1 fat, 5 vegetables.

DAY SEVEN

BREAKFAST

• 2 medium pancake a l orange (page 73) | (=2/3 serves of complex carbs)

• 1 cup strawberries | (=1 fruit serve)

• 1 tbs honey (optional) | (=1 sugar exchange)

LUNCH

• 1 ½ cup stir-fry noodles with vegetables (page 84) OR | (=2 serves of complex carbs)

• 1 large baked potato with coleslaw cottage cheese |

SNACK

• Carrot/celery (sliced) | (=1 vegetable serve)

• 1 fruit | (=1 fruit serve)

DINNER

•1 baked parmigiana chicken breast (page 87), 1 cup steamed vegetables | (=1 meat serve, 1 fat serve, 5 vegetable serves)

SNACK

•1 small piece fruit cake (page 99) OR | (=1 serve of complex carbs, 1 fruit serve) OR

• 4 thin rice crackers spread with jam | (=1 serve of complex carbs, 1 sugar exchange)

TOTAL AMOUNT OF SERVES  
7 complex carbs, 3 fruits, 1 mea, 1 fat, 5 vegetables, 1 sugar exchange.

WEEKLY MENU PLAN

DAY ONE

---

BREAKFAST

• 1 whole grain cereal | (=2 serves of complex carbs)

• ½ cup oat/soya/almond milk | (=1 milk serve)

• 1 fruit | (=1 fruit serve)

SNACK

• 2 slices sourdough with jam or cream cheese | (=2 serves of complex carbs)

LUNCH

• 1 ½ cup cooked rice,1 cup steamed vegetables  
OR | (=3 serves of complex carbs, 5 vegetable serves)

1 ½ cup Open Sushi Salad (page 77) | (=3 serves of complex carbs, 1 serve of fat)

SNACK

•½ cup yogurt | (=1 milk serve)

•1 fruit | (=1 fruit serve)

DINNER

• Crumbed 1 serve fish with tartare sauce (150g) (page 95), 1 ½ cups of steamed vegetables | (=1 meat serve, 1 fat serve, 5 vegetable serves)

SNACK

• ½ cup yogurt(low sugar, low fat) with 1 cup offresh strawberries | (=1 milk serve)

• 1 cup strawberries | (=1 fruit serve)

TOTAL AMOUNT OF SERVES  
7 complex carbs, 3 fruits, 2 milks, 1 meat, 2 fats, 5 vegetables.

DAY TWO

BREAKFAST

• 1 whole grain cereal | (=2 serves of complex carbs)

• ½ cup oat/soya/almond milk | (=1 milk serve)

• 1 fruit | (=1 fruit serve)

SNACK

• 2 slices sourdough with jam or cream cheese | (=2 serves of complex carbs)

LUNCH

• 1 ½ cup cooked rice,1 cup steamed vegetables  
OR | (=3 serves of complex carbs, 5 vegetable serves)

1 ½ cup Open Sushi Salad (page 77) | (=3 serves of complex carbs, 1 serve of fat)

SNACK

•½ cup yogurt | (=1 milk serve)

•1 fruit | (=1 fruit serve)

DINNER

• Crumbed 1 serve fish with tartare sauce (150g) (page 95), 1 ½ cups of steamed vegetables | (=1 meat serve, 1 fat serve, 5 vegetable serves)

SNACK

• ½ cup yogurt(low sugar, low fat) with 1 cup offresh strawberries | (=1 milk serve)

• 1 cup strawberries | (=1 fruit serve)

TOTAL AMOUNT OF SERVES  
8 complex carbs, 2 fruits, 2 milks, 1 fat, 1 sugar exchange, 5 vegetables.

DAY THREE

BREAKFAST

• 1 English muffin OR 2 slices wholemeal bread  
1 tsp cream cheese | (=2 serves of complex carbs)

• 1 orange | (=1 fruit serve)

SNACK

• ½ cup yogurt (low sugar, low fat) | (=1 milk serve)

• 1 fruit | (=1 fruit serve)

LUNCH

• Vegetable soup (page 81) | (=2 vegetable serves)

2 slices sourdough bread | (=2 serves of complex carbs)

2 tbs tuna (no oil) or chicken/tofu slices |

1 cup salad low fat dressing (1 tsp oil) | (=1 fat serve)

DINNER

• 1 cup bean casserole (page 83), 1 cup cooked basmati rice, 1 ½ cup steamed vegetables | (=1 meat serve, 2 serves of complex carbs, 5 vegetable serves)

SNACK

• 5 thin rice cakes | (=1 serve of complex carbs)

• 1 tsp peanut butter | (=1 fat serve)

• 1 ice chocolate delight (page 98) | (=1 milk serve)

TOTAL AMOUNT OF SERVES  
7 complex carbs, 2 fruits, 2 milks, 2 fats, 7 vegetables.

DAY FOUR

BREAKFAST

• 1 cup whole grain cereal | (=2 serves of complex carbs)

• 1 cup oat/soya/almond milk | (=1 milk serve)

• 1 slice sourdough toasted | (=1 serve of complex carbs)

• 1 tsp jam | (=1 sugar exchange)

SNACK

• Carrot/celery(sliced) | (=1 vegetable serve)

• 2 mandarins | (=1 fruit serve)

LUNCH

• 2 slices of sourdough bread, chicken or ham or vegetarian tofu slices, tomato/ mustard/rocket salad 1 tsp mayo OR | (=2 serves of complex carbs, 1 fat serve, 1 vegetable serve)

• 1 cup pasta (pages 80/82) | (=2 serves of complex carbs)

• 1 fruit | (=1 fruit serve)

SNACK

• 4 crispbreads | (=1 serve of complex carbs)

• 1 tsp of hummus | (=1 fat serve)

DINNER

• Baked Chicken with potatoes (page 93):1 Chicken Breast, 1 cup potatoes, 1 steamed | (=1 meat serve, 2 serves of complex carbs, 4 vegetable serves)

• 1 cup berries | (=1 fruit serve)

TOTAL AMOUNT OF SERVES  
7 complex carbs, 3 fruits, 1 milk, 1 meat, 2 fats, 5 vegetables.

DAY FIVE

BREAKFAST

• ½ cup of cooked oats | (=1 serve of complex carbs)

• 1 cup oat/soya/almond milk | (=1 milk serve)

• 1 slice sourdough toasted | (=1 serve of complex carbs)

• Spread of cream cheese |

SNACK

• 4 rice crackers | (=1 serve of complex carbs)

• 1 tbs cottage cheese |

LUNCH

• 1 warm chicken salad(150g cooked chicken)(page 76), 1 small wholemeal roll  
OR | (=1 meat serve, 3 vegetable serves, 1 serve of complex carbs)

•3-4 falafels (page 96), tabouli (page79),large Lebanese Bread, 1 tbs hummus | (=1 meat serve,1 serve of complex carbs, 1 fat serve)

SNACK

Carrot/celery (sliced) | (=2 vegetable serves)

1 apple | (=1 fruit serve)

DINNER

• 1 burger (page 89),1 big handful baked chips (page 82),1 tsp mayonnaise | (=4 serves of complex carbs, 1 meat serve, 1 fat serve)

SNACK

• 1 ice chocolate delight(page 98) | (=1 milk serve)

• 1 small banana | (=1 fruit serve)

TOTAL AMOUNT OF SERVES  
8 complex carbs, 2 fruits, 2 milks, 1 meat, 2 fats, 5 vegetables.

DAY SIX

BREAKFAST

• 2 small raisin & banana muffins (page 75) | (=2 serves of complex carbs)

• 1 cup iced coffee(page 76) | (=1 milk serve)

• 1 fruit | (=1 fruit serve)

SNACK

• ½ cup yogurt (low sugar, low fat) | (=1 milk serve)

• 1 fruit | (=1 fruit serve)

LUNCH

• 1 ½ cup Open Sushi Salad (page 77) | (=3 serves of complex carbs, 1 serve of fat)

•1 fruit | (=1 fruit serve)

SNACK

4 thin rice cakes | (=1 serve of complex carbs)

1 tsp peanut butter | (=1 fat serve)

DINNER

• 150g beef meat casserole (page 88),1 cup potato from recipe(beef meat casserole),2 cups steamed vegetables | (=1 meat serve, 2 serves of complex carbs, 5 vegetable serves)

SNACK

• Low fat ice cream | (=1 sugar exchange)

TOTAL AMOUNT OF SERVES  
7 complex carbs, 3 fruits, 1 milk, 1½ meat, 1 fat, 1 sugar exchange, 5 vegetables.

##  FURTHER FREE FOODS LIST

Free foods are foods that you can consume in moderation along with the food group daily menu plan. The foods on this list can be consumed anytime.

Condiments such as mustard, low-salt soy sauce, vinegar, gelatin, all vegetables on the free vegetable list, barbecue sauce, tomato sauce, spices, ice cream cone, and low-salt broth.

Always look at a food's nutritional value and make sure fats do not exceed 6g per serve.

As you can see from the chart, we never count calories for these foods, but you cannot consume less than the serving size. Always eat more than the daily serving sizes, as your body will then release body fat.

In fact, the more fat you need to lose, the more carbs you have to eat, but follow the serving sizes.

##  WE ARE TRICKING YOUR BODY TO RELEASE FAT. THE ONLY REASONS WE PUT ON BODY FAT ARE –

We eat foods high in fat!

We skip meals!

We crash diet!

The body stores fat to ensure survival. If you give your body the food groups it needs without counting calories, you will keep making progress for life and never yo-yo diet again!

##  FREE FOOD LIST:

Jelly

Jam – limit one serve

Non-starchy vegetables, cooked without fat, vegetable sticks

Popcorn – air popped

Clear soup

Vegetables on the free list

More serves of complex carbohydrates if you are following the exercises at any level

Condiments – BBQ sauce, tomato sauce, vegemite, vinegar, mustard, tomato salsa in small amounts

Ask yourself these questions:

Am I really hungry or is it thirst?

Did I miss any food groups or serves from my daily schedule?

## DRINKS

Water

½ cup of juice

Tea/coffee, limit two a day, preferably use skimmer or almond milk /oat milk

Herbal tea

Mineral water

##  DON'T MAKE EXCUSES!

I don't have time to prepare a meal! It's easier to buy takeaway foods!

Following my express recipes, it will only take you 15 to 30 minutes to prepare a meal for the whole family, less time than it would take to drive and pick up takeaway food.

My express exercise program should only take 30 minutes or so, three times weekly, depending on your level.

##  PRE-PACKAGED FOOD

The pre-packaged foods listed within the menu plans or as ingredients are as follows:

YOGHURT | Low-fat, low-sugar (artificially sweetened) plain or fruit flavoured yoghurt (e.g. Yoplait No Fat) ~200kJ/100g

---|---

MARGARINE | Flora Extra light mono-unsaturated margarine

OIL | Olive or Canola oil

MILK | Skim Milk (~0.1% fat)

EVAPORATED MILK | Skim evaporated milk, e.g. carnation light & creamy

CUSTARD | Low-fat, low-sugar (artificially stevia) vanilla custard

JELLY | Diet Jelly

SALAD DRESSING | Fat-free, low-sugar, vinegar-based dressing with negligible energy content per serve (i.e. Kraft fat free Italian, French or other flavours, etc.)

CANNED FRUIT | In natural juices, drained before serving

CREAM CHEESE | Philadelphia extra light cream cheese (~5% fat)

CHEESE | Choose reduced fat varieties of these, including for cheddar, ricotta & parmesan

##  GUIDE TO ALTERING MENU'S

Contents of the menu can generally be swapped if they are of comparable energy value and contribute to the same food groups.

Additional items or ingredients should not be added unless they are negligible in energy (i.e. herbs & spices). Do not use additional oils, fats or sauces in food preparation as this may significantly alter the energy content of the meal.

Chef's should endeavour to follow instructions as much as is practicable however if recipe requires additional items, consult your dietitian or nutritionist.

The use of small amounts of oil sprays in non-stick pans is permissible where required. Chef's should aim to dry-fry, dry-grill or dry-bake wherever possible to minimise oil use.

Chef's can use herbs & spices to their discretion to enhance meal flavour, however should not add additional salt to meals unless indicated.

Serve sizes have been calculated to fit within an energy-restricted diet. Therefore serve sizes should be adhered to exactly. If serve sizes of a meal appear inappropriate, consult your dietitian or nutritionist.

Fruit cannot be interchanged weight-for-weight due to different densities & water content. Consult the exchange list for appropriate alternatives to fruit if substitution is needed.

##  TO ACHIEVE THE BEST RESULTS

Don't stop! Keep going even if you've had a break for a week or a month.

Visualize your goals daily.

Plan your meals in advance. Prepare your lunch and dinner at home.

Don't make excuses like 'I'm too tired' or 'It's too late'.

Make a commitment for 6 to 9 months.

Know that your body may plateau at some stage and show no apparent progress. Keep going and you will break through this stage and begin to make progress again.

##  HOW DO I KNOW WHEN I AM LOSING BODY FAT?

You will feel different and more energetic during the first week and your body will start releasing body fat. Your body can only release 1 to 2 pounds (0.5 to 1 kg) of fat per week. Don't believe ads that promise weight loss of 6 to 9 pounds (3 to 4 kg) in a week – they're lies. You can only release 1 to 2 pounds (0.5 to 1 kg) per week. If you 'lose' more than that, the rest is fluids (water) which include minerals that your muscles and your body need. Fad diets like soup diets, meal replacements, high protein diets, pills, and shakes all fit into this category.

Have you ever seen someone lose weight and look older? That's because they've starved their body and rapidly lost the fluids and minerals needed for healthy skin and muscle, resulting in the appearance of faster ageing.

##  WOULD EXERCISE MAKE ME HUNGRIER?

Exercising at a comfortable pace makes you burn more fat and also burn the food that you've just eaten. Research shows that resistance-training exercise is more likely to result in suppressed appetite than non-resistance training exercise.

After starting an exercise program, your metabolism will become faster and you will develop better muscle tone. When you start feeling hungrier, that's the first sign of a faster metabolism and the beginning of the fat burning process, so it's crucial that you eat the right food at this stage.

Have you ever wondered why men have no cellulite and women do, or why men can eat more food than women without quickly putting on fat? It's because men have more muscle than women, so they can consume more calories than women without putting on body fat.

The same principles apply to women however.

If we increase our muscle mass and muscle tone by eating properly, our metabolic rate will speed up dramatically and our body will start releasing all its excess cellulite and fat.

Women will never bulk up like men because our testosterone levels are much lower.

Remember, the body stores fat as a defense mechanism against starvation when you skip a meal like breakfast or lunch.

Fat from any source yields 9 calories per gram, whereas carbohydrates yield only 4 calories per gram.

Dr Dean Ornish, author of 'The Myth of High Protein Diets',6 has sparked a revolution with his work, which confirms the widely-held belief that people losing weight fast on high protein diets initially do so only because they are losing fluids and that by the end of the year, the weight has usually returned. In general, slower weight loss through healthy eating is more sustainable. Slow and steady wins the race!

Dr Ornish also warns that paleo diets could cause health problems. Research shows that consuming excessive animal protein may significantly increase the risk of cardiovascular disease, cancer, and Type 2 diabetes. He also says that heavy consumption of saturated fats and trans fats may double the risk of developing Alzheimer s disease.

##  ARE YOU HAPPY WITH YOUR BODY?

If you've lost weight, but found it difficult to keep off, don't blame yourself or think you lacked the willpower to succeed. If this happens, you've just chosen the wrong nutrition and exercise program. You haven't found the right balance of nutrition and exercise yet. Eating the correct food will leave you feeling satisfied and full of energy and strength, so you can continue exercising, achieve great results in fat loss, and maintain a fit, strong, healthy, lean, and toned body.

##  WHAT IF I AM TIRED OR DON'T HAVE TIME?

Throughout my years of consulting, a lack of time and energy has always been a big issue for my clients.

Remember, the less you move, the more tired you will feel, and the more high-fat food you eat, the more you will crave fatty food.

Good nutrition is important and a balance of micronutrients (vitamins and minerals) plays an important role in the human body. When all those nutrients are balanced, it helps to regulate metabolism, heartbeat, and bone density. Without the proper balance of nutrients, the body will succumb to various diseases. Make sure you get plenty of sleep, as research shows that a lack of sleep can cause hormone changes, diabetes, high blood pressure, stroke, and heart attack. Recent research has also found a link between lack of sleep and obesity. Sleep loss stimulates the appetite. Drink plenty of water – 8 glasses a day. Exercise daily. All these steps will balance your hormone levels.

Sometimes if I skip a few days of exercise and eat high-fat foods, I feel lethargic and tired, a sign that I have to get back on track!

In my opinion, there are no bad foods or forbidden foods. On your free day, if you feel like a treat or a high-fat meal, then have it. Remember, if you exercise regularly you are speeding up your metabolism and with good nutrition your body will not retain the fat consumed on just one day.

Some of my clients have already tried starvation dieting and over-exercising. So, psychologically, they associate losing weight with deprivation diets and a harsh, extreme, and unsustainable exercise program.

The best part of the Carb Up Diet and Exercise Method is that you are not required to do any harsh dieting or exercise.

##  WATER RETENTION AND BODY WEIGHT FLUCTUATION

Your body will retain more fluid some days than others. During the menstrual cycle, women will retain up to 6 pounds (3 kg) of water. Remember, it's not fat, it's fluid that will be gone a week after your cycle is finished. Do not become disheartened and remember, do not weigh yourself! Make sure you do not consume foods high in sodium and keep your salt intake to a minimum.

##  SLEEP CONTROLS YOUR DIET

When you are short of sleep, your body is affected. Lack of sleep causes fatigue, neglecting exercise, and will lead to eating fatty takeaway food. The experts agree that a good night's sleep is important for a healthy lifestyle.

If you do not get enough sleep, your body and metabolism will shift to a lower gear, resulting in the body retaining more fat.

The ideal amount of sleep is 8.5 hours a night.

Studies also show that sleep deprivation causes the brain to lose focus, leading to a loss of mental clarity and less effective decision-making.

Good sleep is just as important as good nutrition habits. Insufficient sleep will impact on hunger and insulin levels, leading to hormonal imbalances.

##  "NOT SLEEPING ENOUGH CAN REDUCE AND UNDO THE BENEFITS OF DIETING"

According to the Centers for Disease Control and Prevention, more than 35 percent of people are sleep-deprived.7

Not sleeping enough – less than seven hours per night – can reduce or undo the benefits of dieting, according to research published in the Annals of Internal Medicine.8

For that study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was fat, but when they didn't get enough sleep the amount of fat lost halved, even though they were all on the same diet.

##  BREAK THE BODY PLATEAU

We all experience plateaus in our training when we feel like we can't get any more results.

This is an important when you MUST NOT STOP!

Your body is still toning up and improving.

It is common to experience a plateau stage and I have seen this with many clients. This is an important time in your program, and it will determine whether or not you succeed in losing body fat the right way, by breaking yo-yo dieting habits and progressing to a healthier lifestyle. I can assure you the Carb Up Diet and Exercise Method works long-term, but you have to be patient and consistent. I have trained many clients and they all reached a plateau, but as they pushed through it and continued with the program, their bodies progressed and they achieved their goals.

[ 6 Dean Ornish MD (2015), 'The Myth of High Protein Diets' https://www.webmd.com/diet/guide/high-protein-low-carbohydrate-diets  
](https://www.webmd.com/diet/guide/high-protein-low-carbohydrate-diets) [7 Centers for Disease Control and Prevention, http://www.cdc.gov  
](http://www.cdc.gov/) [ 8 Annals of Internal Medicine http://annals.org/aim/article/746253/insufficient-sleep-diet-obesity  
](http://annals.org/aim/article/746253/insufficient-sleep-diet-obesity) [ http://www.webmd.com/diet/obesity/features/10-ways-to-move-beyond-a-weight-loss-plateau#1  
](http://www.webmd.com/diet/obesity/features/10-ways-to-move-beyond-a-weight-loss-plateau#1) <https://www.webmd.com/diet/obesity/features/plateau-no-more>[  
](https://www.webmd.com/diet/obesity/features/plateau-no-more)

##  TESTIMONIALS

CASE STUDY 1

NAME: AMANDA

LOST: 3 DRESS SIZES

When Amanda came to me for help, she had been a member of a gym for years, and had wanted to lose three dress sizes, but had never managed to achieve this, despite having done countless classes at the gym.

"Ingrid," she said, "I am size 14 and would like to drop three dress sizes, but regardless of the number of classes and protein shakes I drink, I have never managed to achieve my goals."

I put a heart rate monitor on Amanda while she was in a gym class. One thing I noticed was that her heart rate was too high for her age for optimal fat burning. This meant that her training caused her to burn more glycogen than fat. Amanda had been misguided by poor advice like thousands of others. 'No pain, no gain' is a term I hear often around gyms. It is bad advice which many trainers promote.

Amanda was using the wrong training system and she was never going to lose fat, but she was going to lose energy, meaning that she would crave the wrong foods. Her cortisol (stress hormone) levels would have been extreme, resulting in fatigue, no results, and weight gain.

Amanda was on a high-protein diet, another cause of her weight gain. I introduced Amanda to resistance training with cardio sessions and a balanced nutrition program, not a diet but a lifestyle.

Three months later, Amanda had lost the three dress sizes she had always wanted to lose, she felt fantastic, and was eating more than she could ever imagine. She had found physical and mental peace. These results were all achieved in a sustainable manner and all the crazy classes and fitness fads have stopped. Stress and high protein diets are no longer a part of her life.

*Results may vary. The testimonial and success story above is from a real client,in their own words. Of course, your results may vary due to individual circumstances and we cannot guarantee identical results.

CASE STUDY 2

NAME: SONYA

LOST: 3 DRESS SIZES

My client Sonya tried a high-protein meal replacement soup diet while exercising five days a week, but with no results!

I asked her, "Do you have breakfast?" She replied, "Only coffee in the mornings. I have a shake and salad for lunch and a piece of chicken at night."I reminded her that her body would not release any body fat because it was protecting itself from starvation and for Sonya's daily routine I increased carbohydrates introduced all the food groups, with a combination of resistance and cardio training. One month later, Sonya felt full of energy, had lost one dress size, and had balanced hormones.

At the end of three months, she had dropped from dress size 14 to size 10/8 – one size per month.

CASE STUDY 3

NAME: CATHERINE

LOST: 4 DRESS SIZES

When Catherine came for a consultation at my club, she was tired and unhappy with her body shape. My question to her was, "Do you eat regularly?" Her answer was,"Yes,I have a cup of coffee in the morning, salad for lunch, and a big dinner at night." Catherine was a mom of two kids and had not done any resistance training since having them. She only walked, so I designed a nutritional program and we introduced resistance-training sessions in combination with steady-state cardio sessions (LISS). Within five months, Catherine lost four dress sizes and looked toned and defined. Her energy levels were increased and she felt strong and fit. Another success story!

There is a big difference between measuring body fat and weighing yourself. Have you ever seen a skinny woman with flabby skin and cellulite? That's an example of a body without much fat, but very little muscle. The lack of muscle tone leads to flabby sagging skin and cellulite. Weighing yourself does not measure how much body fat you have. In fact, you could be at your ideal weight and have 30% body fat. If you weigh yourself after drinking two glasses of water, you will weigh 18 ounces (half a kilo) more. My point is, it does not matter how much you weigh, what counts is your body's fat ratio.

Size 14 to size 10/8 – one size per month.

Endless hours of training at the gym won't guarantee fat loss. Only following a structured nutrition and training program will achieve your goals. Everyone is an individual and needs different nutrition and exercise.

Having all the right knowledge and tools to accomplish your health and fitness goals is essential. Remember, life is all about choices, so make a choice for health, make a choice for happiness. If you are unhappy with your weight, strength,fat,or lack of muscle, then take a stand for yourself and make a change! Do not fall into the trap of convincing yourself that this is just who you are and how you were born. The beauty of the human body is that we have the ability to make changes in it.

The question really is, "Will you make the change?"

People constantly say to me, "Ingrid, I'm naturally big-boned," or "I have tried all diets, I have kids and a job – I don't have time."

My answer is, "Make time. There is nothing more important than health and happiness, and there is no better time than now! I believe in you."

##  "MAKE TIME. THERE IS NOTHING MORE IMPORTANT THAN HEALTH AND HAPPINESS, AND THERE IS NO BETTER TIME THAN NOW!"

NAME: ANNETTE

LOST: 65CM

BEFORE | AFTER

---|---

NAME: CATHY

LOST: 65CM

BEFORE | AFTER

---|---

Everyone can learn how to develop a new revitalized body. Following my balanced nutrition and training program is a lifestyle and is vital for maintaining long-term fat loss. I have created a personalized program of nutrition and training just for you. Just follow the program that suits your needs. Perfecting the body is like art. Your body is the canvas, the weights are the paintbrushes, and nutrition is the paint, but no one can paint without the right colors.

It all starts from your inner strength, from a voice that comes from inside, telling you that you are worth it, that you can do it!

We all have our ups and down in life, a death in the family, a relationship break-up, difficult kids, teenagers that need your attention, a time-consuming job. Make exercise a form of meditation.

Your 'you time' is vital.

This is the right moment to watch your favorite TV show. It is your 'you time', so why not pick up the dumbbells and train?

What about listening to your favorite artist? Give yourself a lift by incorporating your favorite music into your resistance training program.

Need to take the dog for a walk? Grab that dog leash and get your heart rate into your own optimal fat-burning zone.

NAME: SOPHIE

LOST: 33CM OF BODY FAT

BEFORE | AFTER

---|---

NAME: TIFF

BEFORE | AFTER

---|---

Exercise is part of almost everything we do in our daily lives. We all have a different perspective when it comes to exercise, so be creative! Find the time by considering what you do both at work and at home as an opportunity to get fitter and healthier. It is these small changes and a positive mindset that lead us, step by step, to our goals. After training, you are guaranteed to have a sense of achievement, feel stronger,full of energy,and most importantly, endorphins (happy hormones) will kick in. This will all be done during your 'you time'.

I speak as a women, partner, and mother. Look after yourself so that you will be able to look after your family and those around you.

If you don't care for yourself, how are you ever going to care for others?

I have trained clients who were diagnosed with breast cancer and other illnesses.When their chemo treatments ended and we got the okay from the doctors, these women trained and followed the plan with focus and determination, and they achieved and maintained the most remarkable results.

Those women are now happier with their lives and stronger than ever.The choices you make determine the change you make.

I believe in you and I believe that you can achieve all the goals you set your mind to.By reading this book, you will have all the tools and knowledge, so apply them.

NAME: TIFF

BEFORE | AFTER

---|---

*Results may vary. The testimonial and success story above is from a real client, in their own words. Of course, your results may vary due to individual circumstances we cannot guarantee identical results.

NAME: ALICIA

BEFORE | AFTER

---|---

NAME: KERRY

BEFORE | AFTER

---|---

Exercise is part of almost everything we do in our daily lives. We all have a different perspective when it comes to exercise, so be creative! Find the time by considering what you do both at work and at home as an opportunity to get fitter and healthier. It is these small changes and a positive mindset that lead us, step by step, to our goals. After training, you are guaranteed to have a sense of achievement, feel stronger,full of energy,and most importantly, endorphins (happy hormones) will kick in. This will all be done during your 'you time'.

I speak as a women, partner, and mother. Look after yourself so that you will be able to look after your family and those around you.

If you don't care for yourself, how are you ever going to care for others?

I have trained clients who were diagnosed with breast cancer and other illnesses.When their chemo treatments ended and we got the okay from the doctors, these women trained and followed the plan with focus and determination, and they achieved and maintained the most remarkable results.

Those women are now happier with their lives and stronger than ever.The choices you make determine the change you make.

I believe in you and I believe that you can achieve all the goals you set your mind to.By reading this book, you will have all the tools and knowledge, so apply them.

*Results may vary. The testimonial and success story above is from a real client, in their own words. Of course, your results may vary due to individual circumstances we cannot guarantee identical results.

##  "

YOU CAN ACHIEVE ALL THE GOALS YOU SET YOUR MIND TO"

NAME: PHILIPPA  
LOST: 30CM

BEFORE | AFTER

---|---

NAME: MARG

BEFORE | AFTER

---|---

*Results may vary. The testimonial and success story above is from a real client, in their own words. Of course, your results may vary due to individual circumstances and we cannot guarantee identical results.

"TRAIN SMARTER NOT HARDER! THERE ARE NO QUICK FIXES TO LOSE FAT. YOU MUST BE PATIENT AND CONSISTENT."

##  TIPS & HINTS

1. EAT SLOWLY

Most Australians eat too fast. We tend to be very busy and eat quickly, or we eat on the run. This can lead to overeating. It actually takes our brains around 20 minutes to register that our stomach is full and to send the signal that we have had enough to eat. When we eat too quickly, we continue eating even when we have had enough because our brain has not 'caught up' and told us that we are full. We should all aim to take around 20-30 minutes to finish a meal. You should:

Allow time to sit down at the table and eat your meal slowly.

Cut food into smaller pieces.

Chew your food thoroughly before swallowing.

Place the knife and fork down between mouthfuls. Do not pick them back up until you have swallowed what is

Have a large glass of water with your meal, and sip on it finish your mea

Eat at a table, because it improves your posture.

Switch the television off (it has been shown that eating in front of the television leads to a decrease in your metabolic rate, i.e. how quickly you burn calories.

2. REMOVE TEMPTATIONS

If there are certain foods that you know you have trouble resisting, simply don't buy them – you will be doing your whole household a favor. If you don't have that block of chocolate or packet of chips sitting in the cupboard, then you are much less likely to think about them and to develop a craving.

Likewise, when you know you are going to be in a situation where you normally make the 'wrong' food choices, e.g. shopping at the supermarket, make sure you eat something healthy beforehand. If you are not hungry because you have already eaten, you are less likely to be tempted.

3. DRINK PLENTY OF WATER

Ensure that you drink plenty of water every day.Aim for around 6 glasses daily, but more will be needed on hotter days and when exercising, to replace fluid lost in sweating.To make it easier to ensure that you get your daily intake of water,make sure you:

Drink a large glass of water with each meal or snack.

Carry a water bottle with you during the day or place a jug on your desk at work so that you can sip water throughout the day.

Keep a mental note of how much you are drinking to ensure you are having around 3 to 4 pints (1.5 to 2 litres) daily.

4. NEVER GIVE UP

There are a multitude of reasons for overeating or bingeing and then deserting our exercise program. They range from work pressures, relationship breakdowns, and family pressures, through to the everyday struggles we face day in, day out. You may, at some stage, feel there is no point in continuing with the program and say "I give up!" Do not be discouraged! No matter how bad you may feel or whatever life throws at you, remember this, you can continue and start again, so don't beat yourself up. All the exercise you did before this hurdle is not lost. Life is full of challenges, but you must never give up!

I'M FOLLOWING THE FOOD PLAN AND I'M STILL HUNGRY, WHAT DO I DO?

Ask yourself whether you are hungry or thirsty. Have you drunk enough water during the day? Water is a vital element of your body, making up around 60% of it.

Sometimes we get confused between hunger and thirst. Drink water and avoid sugary drinks. Although I do support sugar, it is best to eat food that contains sugar, rather than drink fluids which may be high in sugar without you even knowing it.

If you are still hungry, eat from the free food list or have an extra piece of bread with jam, low-fat yogurt, or fruit. The main objective here is, when you are hungry, EAT, EAT, EAT! Listen to your body's cravings! The last thing I want to hear my clients say is, "Ingrid, I'm hungry." I have never had anyone say this to me, because my nutritional guides support people of all sizes.

Vary your calorie intake each day. You're not a robot! Don't feed yourself exactly the same number of calories each and every day. This is a trick I have used for a long time and I have had optimal results using it. It ensures that your body doesn't get used to a specific routine.

WHY SHOULDN'T MY BODY GET USED TO A SPECIFIC NUMBER OF CALORIES?

Because if you have the same specific number of calories every day, your body will get used to it, and then if you increase your calories slightly one day your body will retain more body fat.

Eat every 2 to 4 hours.

Do not consume too much salt. Our body does not need a lot of salt because food naturally contains salt. When you are cooking, add iodized salt to help support your thyroid function. Add salt only when cooking and limit the quantity. If food is still tasteless, add herbs, spices, garlic, or onions.

Remember, if food is too hot it may be difficult to taste, so wait until the food cools slightly and allow all its flavors to develop. For some people, high salt intake can lead to high blood pressure and other diseases, so be careful.

WHAT IF I AM EATING OUT?

Going out and still wanting to stay on track can be a difficult task, but there is always a way to eat right. This program is all about encouraging you to eat carbohydrates, but stay away from eating buttery or creamy sauces and keep an eye on your oil intake. A salad dressing can be as high in fat as a fatty cheeseburger.

What I generally do is order pasta with Napoletana sauce without oil. When ordering a salad, ask for the dressing on the side, so that you can control the amount you put on.

Stay away from fried foods. Order grilled fish or chicken breast and you are doing yourself a favor which is also good for your skin, stomach, and digestive tract.

Craving something deep-fried and haven't treated yourself for a while? I say, listen to your body and treat yourself to a junk day. Just restart the program the next day with a good amount of exercise. Junk days should be kept to a maximum of once every two weeks, otherwise they may slow down your progress. On this program, you won't crave fatty foods because you will be regularly feeding your body with high levels of micronutrients, vitamins, and minerals, but also, most importantly, CARBOHYDRATES.

Remember, we are not robots, we are human and nobody is perfect.

I have had clients go on holidays for two weeks and come back to restart their program, and their progress was still apparent every week. Remember, this program is all about balance, so don't be too hard on yourself. We are not meant to starve to get our dream body. As long as you are not dieting hard and depriving your body of nutrients, the food eaten on the odd holiday, or 'fluctuation day', may not be stored as fat.

If you increase your food intake occasionally, your body will 'trust' that you are not starving it. When you 'gain the trust' of your hormones, they do not mind that you have given them fatty fries and there is no need to retain the fat for your survival. This is due to feeding your body regularly and giving your body what it requires.

Alcohol must be kept to a minimum. I would much rather eat a meal than drink my calorie intake without even realizing it. This is why I recommend limiting your alcohol intake to three drinks a week.

Have you noticed how some people drink loads of coffee, but don't eat enough food to give them energy? Well, this is a habit of a lot of people to reduce their caloric intake, but the reality is that they are using coffee as a stimulant to suppress their hunger. Make this a ritual and you will notice that your cortisol, stress, and anxiety levels will increase.

Let's take a step back and talk about stress biologically. When the human body is put under any stress, we engage a survival mechanism where fat is retained. This happens when our hormones 'lose trust' in our diet. You will notice that when you put your body under stress, you will retain body fat around some of the most vital organs in your body in the abdominal region. This is your body protecting itself naturally against starvation.

So, when you are hungry and have a coffee to suppress your hunger, your body is going to respond to this as it does to stress and not release extra fat. Coffee is a stimulant and I personally limit my coffee to one or two cups a day.

##  "REMEMBER, WE ARE NOT ROBOTS, WE ARE HUMANS AND NOBODY IS PERFECT."

WHAT IF I AM A SHIFT WORKER AND I CANNOT EAT DURING THE DAY?

No problem, just make sure you eat all the food groups required during the night shift and try to eat every two to four hours. It might affect your metabolism slightly, but you will still achieve results. You might feel slightly hungry during the day, but this is okay, just make sure you consume all the food group serves and drink plenty of water. Eat fruits, vegetables, and high-fiber foods. Remember, don't be afraid of sugar and carbohydrates. They are the key to fat loss and the best fuel for physical and mental energy.

You might notice the next day that you will have less energy to perform your exercises. That's okay! Just drop the level slightly to your body's capabilities and keep going. It is not about how hard you train, but the consistency of training.

SPECIAL OCCASIONS

Make smart choices at the beginning of the program and it will set you up for a lifetime of good habits. You can prepare your own food, which will guarantee that it is fresh and clean. Did you know that the more fatty food you eat, the more you will crave fatty food?

If you are craving chocolate or something sweet, this means you are craving not only the nutrient carbohydrate, but also phosphate. Phosphate can be found in many fruits which contain healthy sugars.

When I have a craving specifically for chocolate, I make my own, using 100 percent cocoa powder, oats, milk, and sugar. This gives me the ability to control

the amount of fat and sugar I eat, and it tastes exactly like chocolate. They key to fat loss is to listen to what your body is trying to tell you. We do not crave certain foods for no reason. Cravings all have to do with your own survival mechanisms.

You can prepare your own chocolate biscuits or chocolate brownies from my recipes and enjoy these treats without feeling guilty. Within two to three weeks of following The Carb Up Diet, your tastebuds will begin to change and, when you do eat a high-fat meal, you will feel a heavy sensation in the tummy and be less likely to crave it in future.

It only takes 21 days to change any habit!

The key is knowing that you have all the tools of nutrition and training, enjoying the foods you love without dieting, and training consistently at your optimum fat burning pace

IF I START THE PROGRAM AND THEN STOP, DOES IT SET ME BACK?

My clients have asked me this question thousands of times. When you start a program combining balanced nutrition, resistance training, and cardio, your metabolism will quickly begin to change and your hormones will start to respond. I could compare it to a builder who starts building a wall, brick by brick, and then stops for a week. Will the wall collapse and disappear? No, all the work remains, the builder just starts where he finished, and eventually the project will be completed. The same applies to your body. As you stimulate each muscle, eat a balanced diet, and rest, your body will recover and you will feel stronger and leaner. So, if you do stop or come undone with your progress, just pick your confidence up and continue.

Cutting out specific foods or even one food group can leave you with a variety of potentially critical health issues, including vitamin or mineral deficiencies.

The imbalances caused by crash dieting disturb our hormones, which are the control system of our body and control many bodily functions. If an imbalance occurs, this can cause health issues. You can 'gain the trust' of your hormones and improve mental health through correct nutrition and exercise. Your body will then begin releasing excess fat.

"SET YOURSELF FREE AND LOSE FAT THE RIGHT WAY!"

WHY SHOULD WE EAT A HIGH PERCENTAGE OF CARBOHYDRATES?

Carbohydrates are the main micronutrient used by the brain.

Carbohydrates have smaller molecules than fats. This means sugars, which are carbs, burn much quicker and easier than fats.

For example, 3½ ounces (100g) of potato = 77 calories, while one tablespoon of olive oil = 119 calories. Although I do not support calorie counting, here the lower count is evidence that less energy is required to burn carbohydrates than to burn fat.

Carbohydrates in moderation are stored as fluid weight, not fat, so when you moderately increase the amount of carbohydrates, there shouldn't be any fat gain. Foods rich in carbohydrates not only enable high energy production, but also balance your hormones. Remember what I said before – hormones control and regulate fat gain or loss.

I say this because I want you to understand that if you are following a very-low-calorie diet prior to starting this program, initially you will notice fluid retention because your body will still be in the habit of storing minerals, fluids, and fat from your previous crash diet. This is okay!

Do not despair, keep on track with the program, and consistently follow the Stop Method in combination with the exercise program and you will soon start noticing better muscle definition and less body fat. Remember, do not mess with Mother Nature! Your body is very clever, and if you notice a bit more fluid or fat initially, that's just your body protecting itself from previous yo-yo diets.

So, in conclusion, when your body begins to trust that you will feed it regularly, it will start releasing fluid and body fat.

This is why the yo-yo dieting cycle is a vicious circle that can lead to all sorts of eating disorders and hormone imbalances.

Quick fixes, crash diets, and other fads are not long-term solutions for fat loss.

Set yourself free and lose fat the right way!

Have you ever been on a high-protein diet that includes a high level of fat? Well, this is a diet that many people adopt which is simply impossible to sustain. Now, this isn't due to a lack of discipline, but is because this diet ignores our natural instinct to eat sugar. Unfortunately, the hormone system does not speak our language and it is hard to understand when, how, and what it needs. I have learnt to understand this language and I believe in listening to the body and understanding what it is telling us through CRAVINGS. This is the key to optimal health, both physical and mental. Just asking someone what they feel like eating or the way their stress levels rise indicates to me, as a professional, what they have eaten (or not) recently.

Yes, the human body is amazingly complex and every system within the body has its own way of communicating with us through chemical or electrical messages. We can learn this language, as we learn other languages, and nourish and treasure our bodies with the knowledge in this book and the program I have designed.

##  CAN I HAVE A FLUCTUATION FREE MEAL?

Yes! You can have a free meal we call it fluctuation free meal, but only on occasion. This will not damage your nutritional program because by regularly eating healthy food your body will be getting all the nutrients it needs and will not be in starvation mode. So, when you have the occasional high fat meal your body will not absorb it all.

Please note, if you are applying the Stop Method every day and the medium to advanced level training, you can have a fluctuation free meal every week! Enjoy the food you love every week!

If you are following the nutrition and training guideline six days a week, you can have a fluctuation free meal on the seventh. Eat whatever you feel like.

If you feel like chocolate have it, or if you are craving a pizza with a lot of cheese, be my guest.

Throughout the years that I have worked with clients I have found that by having a fluctuation free meal once a week and not restricting any foods, clients are more motivated to follow the program for life.

This empowers the right mindset to continue the nutrition and training without ever feeling deprived. I have also found that when you increase your food intake once a week you are tricking your body to release further body fat.

What I am trying to say is, do not be a perfectionist and too strict on yourself. We are not robots, we are humans; we can make decisions for ourselves to choose what we want to do.

I am not here to tell you to follow this specific way or that way. I am here to give you the information that I have learned through many years of experience, trial and error, and to tell you what works and what does not work.

If some weeks you do not feel like having a fluctuation free meal, then you don't have to have it – it is all up to you!

##  SETTING GOALS: PLANNING AND VISUALIZATION

Setting goals helps to focus your attention on what you want to achieve and is important to ensure you maintain your motivation level.

It is extremely important that you set realistic goals that are easily achievable at first. Setting unrealistic goals leads to decreased motivation when those goals are not reached. Success in reaching your goals will increase your motivation and you can then extend them to make them more challenging. Make sure you frequently update your goals and have a mix of exercise and food-related goals, to help keep your new healthy lifestyle routine interesting.

Ensure goals are:

Written down, because this increases your accountability and, if you tell others about your goals, then they can also give you support to achieve them.

Achievable and realistic.

Accompanied by a timeframe, to ensure you don't put off achieving your goals.

Measurable, so you can see if you are reaching them.

In line with your exercise routine and nutrition plan.

In line with your meal plan, so you never go hungry.

Write your goals out and attach the list to your fridge. For example, a goal might be, "I will take the stairs at work every day this week rather than taking the lift." This goal is written, achievable, measurable, and has a timeframe.

A life without goals leads to frustration. Realistic goal-setting is a skill vital for our happiness because it gives us a sense of direction and purpose in life and brings peace of mind, organization, and efficient use of time.

##  "REMEMBER TO REWARD YOUR SUCCESSES! INSTEAD OF USING FOOD REWARDS, REWARD YOURSELF IN OTHER WAYS, E.G. BUY YOUR FAVORITE MAGAZINE, GET A MANICURE, GO TO THE MOVIES ETC."

"WE ARE WHAT AND WHERE WE ARE BECAUSE WE HAVE FIRST IMAGINED IT." DONALD CURTIS

WHY DO MOST PEOPLE NOT SET GOALS?

They don't understand the importance of goal setting.

They don't know how to set a goal.

Every time they set a goal, someone discourages them.

They fear failure.

Once you've set a goal, you must follow it up immediately with an action plan.

Believe in yourself! To realize your goals, you must believe that you can achieve them.

Goal-setting and commitment to goals raises your self-esteem and directs you towards achieving your full potential.

If your goal requires change, you can make the change without losing your uniqueness.

WHAT STOPS US FROM PERSONALLY ACHIEVING?

What drives us to change our lives is dissatisfaction plus inspiration. We all have the ability to take action to produce results and achieve our goals. We are able to make change if we have the right mental attitude, visualize the change, and set goals.

WHY DON'T WE START A HEALTHY LIFESTYLE? WHY DON'T WE PUSH HARD TO GET OUR DREAM JOB? WE ARE:

We are caught up in everyday life.

We lack focus.

We don't take daily action.

We procrastinate because we believe that taking action might be painful, or we are scared of failure. However, it is more painful not to take action than just taking action. Learn to do it now!

STEPS TO MAKE CHANGES:

  1. Set yourself a target. Clear thoughts = power.

  2. Take action to keep moving forward.

  3. Monitor your progress

  4. Making changes and being able to adjust = power.

  5. Remember that each minute is a new opportunity and the past doesn't determine your future.

  6. You can't grow without making mistakes.

## MOTIVATION

Motivation is extremely important for achieving your fat loss goals. Motivation provides you with the determination to succeed and helps you stick to your exercise program and healthy eating routine.

Just by reading this book, you have already taken a positive step towards improving your health and wellbeing. Your decision is the first step in a journey which will be fueled by your motivation.

TIPS TO STAY MOTIVATED

Learn to accept and love yourself. Focus on your good points and write a list of things that you like about yourself and good things that you've done. It's all about a firm foundation for positive action.

Always think positively – "I can," not "I can't." Focus on how far you have come, not how far you still have to go.

When you have a firm foundation, you can focus on your goals. Remember that exercise and healthy eating are going to improve your health by strengthening your heart, improving your breathing, and increasing your fitness level. Your body's progress will help motivate you.

As you make progress, you will learn to focus on and work with your energy levels, which will build confidence and increase self-esteem. Remember that you're also being a great role model for others, especially your children.

PLANNING YOUR PANTRY

When I go shopping for food, I write a plan for my groceries. If I don't have the right ingredients, I won't be able to prepare healthy and delicious meals. Plan a pattern of eating which feeds your body with the nutrients it needs and integrate the plan with your shopping list to make sure your pantry and fridge are always stocked with healthy foods.

If you don't have the right ingredients when you're hungry, then you'll probably grab any food you can get your hands on. Always stock high quality carbohydrates, proteins, and fats.

INEFFECTIVE WAYS OF COPING WITH STRESS

The following are ineffective ways that some use to try to cope with stress;

  1. Caffeine, a stimulant drug that increases the heart rate to stressful levels, which can lead to irregular heartbeat and palpitations that cause even more stress. Caffeine can also cause your body to trigger the pancreas to produce too much insulin, in an effort to combat the drug. Excessive insulin lowers your blood sugar levels, which results in hypoglycemia and fatigue.

  2. Smoking and alcohol

  3. Binge eating, which can also be caused by an unbalanced diet.

  4. Common drugs such as aspirin, laxatives (found in fad diets like juice cleanses and detox drinks), anti- depressants, and sleeping tablets.

  5. Under eating.

It is virtually impossible to live a stressfree life. Stress management is not about eliminating stress, but recognizing that it is essential to our survival and then learning how to take control of it and manage our stress responses effectively.

AFTER STARTING THE PROGRAM HOW WILL I FEEL?

After two or three weeks, you'll feel stronger and more alive and you'll begin to see more definition in your body. Seeing these early results will encourage you to continue the program. Your past does not determine your future. If you have had challenges in your life, today is the time to start looking after yourself!

HOW TO PREVENT STRESS

Everybody gets stressed out sometimes. It's inevitable, so you should develop some strengths which help you cope with it positively without succumbing to anger or addictions. It's important to understand your own values because that helps centre you and keep you on track with your goals.

If you think about the values and beliefs which define you, it helps when you are under stress because there is a firm foundation there for positive responses to stress. Positive self-talk about your strengths also helps build a good foundation.

Support from friends and family is invaluable for easing and preventing stress, so talk things through with people who keep you grounded. You may find it helpful to keep a diary about how you feel and your reactions to events, so you can work through them.

SETTING CLEAR OBJECTIVES AND GOALS

It is very important to set realistic goals, otherwise it's like swimming underwater with your eyes closed or driving on an unfamiliar road in thick fog. It's unpredictable where you'll end up, what's behind you, and in what's front of you. You will be forever bracing yourself for a possible crash. Perfection will never exist and being human involves making mistakes and growing from the experiences and lessons of life. As soon as we come to this realization, we can achieve our goals and objectives with a positive mindset.

Express your positive feelings and manage your negative ones. Say 'no' when necessary, stand up for your beliefs, understand your own values, and act on them.

Create a routine to decrease stress and prioritize tasks.

CHECK YOUR DIET!!!

Take care of yourself by eating and drinking the right micronutrients to reduce stress.

PHYSICAL FITNESS AND EXERCISE

It's not just your body that benefits! Being fit has many benefits, such as lowering blood pressure, improving self-esteem and confidence, and releasing endorphins, our 'happy hormones.'

WHAT CAN I EAT IF I AM STILL HUNGRY?

Have a large glass of water before you reach for something more to eat. People often misread their body's cues and misinterpret a signal as hunger when they are actually thirsty and this can lead to overeating. If you wait a few minutes and you still feel hungry, but it's not yet mealtime, you can have one of the snacks in your meal plan. If you have already had a snack, there are some foods which you can eat freely to tide you over until next mealtime.

Don't forget, every day, make sure that you have eaten something from each food group on your list.

##  VISUALIZATION

Visualization techniques can keep you motivated to maintain your healthy lifestyle plan and achieve your fat loss goals.

You should regularly set time aside to relax in a quiet place and picture how you'll feel and look when you've achieved your fat loss goal. Imagine wearing that dress you've always wanted, or being able to keep up with the kids in the park. Forming pleasant mental pictures in your head will help motivate you to make them a reality.

You can visualize by closing your eyes and moving your eyes gently from right to left, up and down, without moving your head. It's a bit like hypnotizing yourself. Now, relax your eye muscles without moving them at all. When your body has relaxed, picture something you like. Imagine every detail of it, including sounds, scents, and colors.

Focusing on the image may be difficult at first, but you will eventually be able to focus for up to six minutes using this visualization technique.

By breathing and relaxing, you will also be reducing your stress hormones, and reducing the pain caused by tension, backaches, and headaches.

What about food cravings which tempt you to break your healthy routine, like cravings for chocolate? Once you have practiced with visualization a bit, visualize a situation where you have cravings and are tempted to overeat, such as when you're home alone and you know there's chocolate in the cupboard left over from a party the day before. Visualize how you normally react.

Now, imagine yourself controlling the craving, resisting the temptation of the chocolate, and taking control of the situation. You can imagine any story you like, but in that story you are able to resist the temptation. Exercising your mind with positive thoughts and images is like exercising your body. When your muscles get used to bearing more weight, they find it easier and easier to bear more and more weight and they get stronger. With your mind it's the same. Get it used to positive thoughts and it will reject or overcome the nagging doubts which everybody gets and it will keep you moving forward.

Some people do things like clearing all highfat foods from the pantry. However, the issue is in your head, not the pantry, so that's why I recommend techniques like meditation and visualization to strengthen your results and commitment to your plan.

##  "THE UNIVERSE WILL MATERIALIZE WHAT YOU THINK. YOUR THOUGHTS WILL BE ACHIEVED."

HOW TO ACHIEVE YOUR GOALS:

Life is full of challenges, but for many of us achieving a goal can be difficult because of our mental state.

"Ohhh no, I'll just start Monday." "I'll start tomorrow."

"There is no way I'll ever look like that." "I've got no time."

We've all had these thoughts at some stage. The bizarre thing is that life constantly causes us to doubt whether we are good enough or capable of accomplishing even small goals. Stay strong and confident, follow your dreams and goals, and your visions and aspirations will all turn into reality.Believe in yourself and trust your ability.

There is no doubt that a link exists between our physical, emotional, mental, and spiritual characteristics. If one area is out of balance, the others will fall. Know what you want, identify your capabilities, your weaknesses, and your doubts. Channel these to conquer your fears. Having that belief in yourself can determine whether you are fully committed to a goal physically and emotionally. What the mind believes, the body achieves and yet we still persist in thinking that there is some fundamental chemistry that separates us from the people who we look up to and call 'great.' Deep down, everyone is the same. We all have mental conflicts and doubts that have no basis in reality. The truth is that anyone can be that person. Your dreams and goals are determined by the belief you have in yourself.

The reality is that it takes commitment and work, just as with any other goal we try to achieve.

Bethany Hamilton is a woman whom the whole world today talks about and looks up to as a person who is 'great.' Her story started when she was training to become a professional surfer competing in the Pro Circuit. One day, Bethany headed out for a normal day of training, not knowing that that day was going to change her life completely. A shark attacked her and completely severed her left arm, leaving fifteen-year-old Bethany bleeding badly and with minutes to live. Eventually she recovered, but she faced self-conflict and doubt. On the one hand she had a pure passion to surf again and on the other she had a fear of sharks. She channeled this fear and doubt about being able to compete, and she began to surf again. She pushed herself physically, emotionally, mentally, and spiritually. Amazingly, today Bethany still lives her dream and continues to surf with one arm. 'They said I would never be able to surf again," Bethany explained, but now she inspires many people from all over the world, every single day.

She is no different from you and me.

Once you have gained that trust and belief in yourself, you will embody it. The feeling 'I have accomplished this' is something you can achieve with the proper belief system, by truly believing in yourself and believing that you are unique and special. As the poet Goethe said, "As soon as you trust yourself, you will know how to live."

If you truly believe that you are one of the best actors in the world, you will be entirely different in the way you speak and your expression. Even the way you stand and the tone of your voice will alter with your thinking of yourself as 'great'. Selfconfidence and self-belief will shine through to others in a convincing fashion and you will start to use your natural voice rather than a scripted one.

##  "AN INSPIRATIONAL STORY FROM MY DAUGHTER ANGELICA NARDONE."

In order to grow and achieve success, we need to trust in ourselves so strongly that we are willing to fail many times to accomplish our goals. Sometimes, falling just once can help you fully understand the necessary improvements to turn things around. This is not an exercise of punishment, but one of liberation. You get back up and do it again with persistence and self-drive. Keep stretching and pushing yourself physically, mentally, and emotionally until you reach your goal or find what you are looking for. Have trust and faith in yourself and be wise with life and choices. Open the door and realize that this world is full of opportunity if you take the leap and strive for what your mind and your heart tell you. Don't take the easy way out, challenge yourself. Be great and take those extra steps to accomplish your goals. Take small steps by setting small goals every day. Once you set your mind on a task, don't give up.

You might even start to discover things about yourself and talents that you never knew you had. Grow by looking back at how you could have done things differently and be resilient in moving forward. Bethany Hamilton had to fall many times before she could actually stand on her board again, but the more she fell, the more she understood how she could adapt and do it better.

Her technique grew and she also grew in confidence and became stronger as a person.

The best remedy is to begin now. Never put off until tomorrow the things you can do today. Control self-doubt, don't let it extinguish your spark of self-belief, and trust in your own ability. You know who you are and what you are capable of.

Stand strong and say, 'I will give it my all, even if I fall.' Once you discover this side of yourself, you will start thinking of yourself as being 'great'. You can then start to play the game of life in a whole new and different way.

Remember that you have the power to make your dreams come true. Believe it and believe in this program.

— Angelica Nardone
MY FAVOURITE RECIPES If you follow these recipes and my nutrition plan, your whole family will lose body fat including your husband and kids!

##  PANCAKES A L'ORANGE

## INGREDIENTS

1 cup orange juice (fresh or in the bottle)

½ cup low-fat milk

1 ½ cups high fibre self-raising flour (if wholemeal add some water until mixture smooth)

½ tbs baking soda

## METHOD

Mix the orange juice and milk, wait a few minutes until the milk has separated. Use almond milk (but any low-fat milk will be fine).

Mix the flour with the orange juice and milk, add the baking soda. Wait a few minutes until the mixture bubbles.

Note: If the consistency is too thick then add some water until thinner.

Spray pan with a little bit of oil and fry pancakes. Delicious and fluffy; you can add honey and fruits if you want.

Bon appetite.

##  FRENCH TOAST

## INGREDIENTS

6 egg whites

½ cup milk or (preferably low-fat soya milk)/vanilla essence

6 slices toasted bread

## METHOD

Dip each piece of toast individually in milk then in the egg mixture. Fry each piece of toast in a lightly heated pan.

When finished, add honey and sugar with cinnamon.

##  MUESLI BREAKFAST

## INGREDIENTS

1/3 cup frozen mixed berries

1 tbsp orange juice/apple juice

1 cup low-fat muesli

1 cup reduced-fat Greek-style yoghurt/or no fat yoghurt

## METHOD

Combine berries and apple juice in a bowl. Set aside for 20 minutes or until berries have thawed.

Place 2 tablespoons muesli into 2 cups. Top each with 2 tablespoons yoghurt and 2 tablespoons berry mixture. Repeat with remaining muesli, yoghurt and berry mixture.Serve.

##  SCRAMBLED EGGS

Note: Ideal for dinner using the Stop Method(dinner)eliminate the bread use free list vegetables instead.

## INGREDIENTS

5 large eggs (1 egg yolk

4 egg whites)

½ cup of milk Salt/pepper

Some parsley to your taste

2 slices toast (wholemeal toasted)

## METHOD

Whisk eggs together with milk, pepper, salt and

parsley

Heat a non-stick pan and spray some oil in the pan. Cook eggs while stirring do not overcook.

Serve on toast without butter (you can spread low-fat cream cheese instead) enjoy!

##  ICED STRAWBERRY SHAKES

## INGREDIENTS

1 cup skim milk (preferably low-fat oat/almond)

1 cup strawberries

1 ½ tsp raw sugar

4 ice cubes

## METHOD

Blend all ingredients together adding the milk first.

Blend well. Drink straight away or you could take it with you to drink during the day.

##  RAISIN & BANANA MUFFINS

## INGREDIENTS

½ cup apple sauce 1 egg

1 cup milk

1 tbsp vegetable oil

1 tbsp orange juice

1 banana mashed

1 cup raisins (soaked in boiling water)

1 cup sifted self-raising wholemeal flour

1 cup sifted self-raising white flour.

½ cup brown sugar 1 tsp cinnamon

## METHOD

Preheat oven to a moderate 200 degrees, lightly spray a 12 cup muffin tray with oil.

Mix all ingredients in a bowl starting with apple sauce, egg, vegetable oil, brown sugar, mashed banana, cinnamon, orange juice and milk. Then add flour mixture which will look lumpy, do not over mix.

Bake muffins for 20 minutes until cooked through. Wait for 5 minutes before turning them onto a wire rack to cool.

##  WARM CHICKEN SALAD

##  Note: Okay for Stop Method (for dinner)

## INGREDIENTS

300g chicken breast

2 tsp paste of your choice (curry or Thai or spices)

1 tsp chili (optional)

1 onion

2 tomatoes thinly cut

½ tbs herbs of your choice (mint)

Mixed salad leaves

##  DRESSING MIX

1 tbsp sugar

2 tablespoon lemon juice

2 tsp oil

## METHOD

Cut the chicken into thin slices mix with the curry paste, chili, spices and lemon.

Spray frying pan with oil and cook chicken in batches until tender.

Make dressing, mix all dressing ingredients together. Place mixed washed salad with cooked chicken strips then toss salad with dressing.

## ICED COFFEE

## INGREDIENTS

1 cup skim milk (preferably low-fat oat milk/almond)

1 tsp coffee

1 tsp raw sugar

4 ice cubes

## METHOD

Blend all ingredients together adding the milk first.

Blend well. Drink straight away or you could take it with you to drink during the day.

SUMMER FAVOURITE

##  CABBAGE SALAD

## INGREDIENTS

½ cup grated carrot

½ large cabbage Mint

2 lemons

1 tsp olive oil Pinch of salt

## METHOD

Finely slice the cabbage and mix with lemon juice, salt and olive oil

Mix together.

Best served with lentils or beans.

##  OPEN SUSHI SALAD

## INGREDIENTS

1 cup Arborio (Italian) rice

1 cup finely grated carrot

1 cup corn

½ cup grated cucumbers

1/3 cup soya sauce

1 tsp sesame oil

1 tsp pepper

1 tsp mayonnaise

1 tbsp white vinegar

## METHOD

Rinse rice until the water is clear.

In a small pot place 1 cup of rice, 2 cups of water, boil until the water has evaporated

Keep rice covered for few minutes.

Mix 1 tbsp of white vinegar with rice and place rice open in a bowl until it is cool.

Grate carrots and cucumber into a bowl adding all the rest of the ingredients mixing them well.

Serve the sushi rice with tuna without oil or salmon (make sure you limit the quantity of salmon to 1 tbsp).

##  RED POTATOES & BEETROOT EGG SALAD

Prepare without potatoes for the Stop Method. For dinners replace potatoes with lettuce.

## INGREDIENTS

1 1/2 kg potatoes 300 g corn

500 g beetroot

6 eggs

1 onion

3 lemons

1 tsp olive oil

1 tsp salt

1 pepper

## METHOD

Boil potatoes until cooked but not too soft. In a separate pan boil eggs until cooked. Cut onions, juice lemon.

Boil beetroot, or if you using already cooked beetroot place them all in a bowl.

Place ingredients except eggs in a bowl, mix them together, slice boiled eggs in half and decorate on top of the salad.

**Note:** You only can have 1 egg yolk daily as a fat serving. If you would like more eggs,

##  TUNA POTATO SALAD

Note: Eliminate potatoes for Stop Method (dinner). This recipe can be used in the Stop Method for lunch.

## INGREDIENTS

1 cos lettuce washed

1 large can of tuna in water

1 can corn (or frozen defrosted and heated for 1 minute)

1 red onion

1 bunch asparagus steamed

500 g cubed boiled potatoes

## SAUCE

2 tsp low-fat mayonnaise

4 lemons juiced

1 tsp mustard

1 tsp salt/pepper

## METHOD

Place chopped lettuce in a bowl add all other ingredients except the tuna and asparagus, mix all ingredients with the dressing.

Place tuna on the top of the salad with the asparagus in a decorative way.

Bon appetite!

##  EXPRESS BEAN SALAD

Perfect for dinner using The Stop Method.

##  INGREDIENTS

1 can mixed beans of your choice

1 small clove garlic

½ tsp olive oil Dried mint

1 tbsp lemon/or vinegar Pinch of salt/pepper

1 sliced tomato

## METHOD

Crush garlic clove and mix all ingredients together. Bon appetite!

## TABOULI

##  INGREDIENTS

2 bunches of parsley

1 small onion

3 tomatoes

Few mint leaves

2 lemons

1 tsp salt

1 tsp pepper

1 tsp mixed spices (optional)

1 tsp olive oil

## METHOD

Finely chop the parsley and mint wash drain and set aside.

Cut onions and tomatoes into small cubes place in a medium bowl.

Squeeze lemons.

Mix all the ingredients in a bowl and toss well. Best served with hummus dip and falafels. Enjoy!

##  SIMPLE RICE (SIDE DISH)

##  INGREDIENTS

1 cup rice

2 cups low-salt stock of your choice/or water

## METHOD

Rinse rice with water until the water is clear.

Place all ingredients in a pan add a pinch of salt and boil in a covered pot until all the water has evaporated. Wait a few minutes before placing the rice on an open dish, spreading it so that it does not stick.

**Note:** If you are using brown rice add 1 extra cup of stock or water.

##  VEGETARIAN PASTA WITH TOMATO SAUCE & BASIL

##  INGREDIENTS

1 packet pasta(penne,spaghetti - preferably wholemeal)

4 cups water

5 fresh tomatoes diced

1 onion chopped

½ tsp salt/pepper

Fresh basil

## METHOD

Boil water in a large pot then add the pasta, add more water if needed. (I cook my pasta al dente)

Add finely chopped onions and pan fry until lightly browned then add tomatoes, salt and pepper and cook for 10 minutes.

Pour sauce over pasta and stir well.

You can serve pasta with some vegetables or a salad.

**Note:** If you are cooking pasta Bolognese make sure you add very lean mincemeat to the non-stick pan while frying the onions, fry meat than add the tomatoes.

##  FRESH BEANS WITH TOMATO

Note: Ideal for dinner using the Stop Method replacing rice by vegetables.

##  INGREDIENTS

2 cups small dry white beans

1 can tomatoes

3 cloves garlic

1 tsp salt/pepper

2 tsp mixed spices (optional)

1 tbsp tomato paste

½ tsp olive oil

Vegetable stock or water

## METHOD

Soak white beans overnight.

In a hot pan fry whole peeled garlic for a few minutes, then place all ingredients into a pot, make sure you cover the beans with water or stock.

Boil until soft you might need to add water gradually until the beans are fully cooked and soft, ensure that you add enough water or stock so that you will have a sauce with the beans.

Best served with a cabbage salad or garden salad and rice.

PREP TIME UNDER 25 MINUTES!

##  MINESTRONE SOUP

Note: Ideal for dinner using the Stop Method.

##  INGREDIENTS

2 cups red lentils rinsed 1 can diced tomatoes

1 onion

Chicken or vegetable stock

Frozen mixed vegetable pack small

1 tsp salt/pepper/mixed spices

1/2 cup small pastina

1/2 tsp olive oil

## METHOD

In a pot fry the onion, then add all the ingredients into the pot except the vegetables and pastina, add more water if needed, (10 cm above the lentils level), boil for 20 minutes then add the pastina and cook for a further 10 minutes. Then add the vegetables in the last 5 minutes of cooking.

Enjoy this delicious dish with wholemeal sourdough bread.

WINTER FAVOURITE

##  PUMPKIN/ CAULIFLOWER SOUP

Use the stop method for dinner. (Pumpkin can be replaced with fresh cauliflower).

##  INGREDIENTS

1 small pumpkin peeled and sliced.

1 cup red lentils dry

2 leeks

Vegetable stock liquid (natural)

2 cups low-fat milk/oat milk

1 tsp pepper/mixed spices/salt

Parsley to garnish

## METHOD

Wash leaks, in a hot pan fry the leeks for a few minutes than add all ingredients except the milk.

Add extra water if needed(5 cm above the pumpkin and lentils level).Boil until pumpkin is soft then add milk bring to the boil without covering the pot (otherwise milk will curdle) then turn off the heat.

Blend with an electric hand- held blender until all the ingredients are smooth.

Serve this delicious soup with a parsley garnish and a small bread roll.

##  PENNE WITH RICOTTA & BASIL SAUCE

##  INGREDIENTS

500 g penne pasta

½ tsp olive oil

2 cloves garlic, finely sliced

4 ripened tomatoes, roughly chopped

½ cup ricotta cheese or cottage cheese

1 tbsp parmesan cheese, finely grated

¼ cup basil leaves

Sea salt and cracked pepper

## METHOD

Cook the pasta in a large pot of boiling salted water until al dente, or cooked to your liking.

Meanwhile, heat the oil in a saucepan over a medium heat and add the garlic. Cook for approximately 30 seconds or until the garlic is fragrant but not colored. Add the tomatoes and simmer for 5 minutes.

Drain the cooked pasta and return to the pot along with the tomato mixture, ricotta cheese, parmesan cheese, and basil leaves.Toss to combine and season with salt and pepper.

Divide the pasta among bowls and serve immediately.

##  OVEN BAKED CHIPS

Recipes prep 6 minutes cooking time 35 minutes

##  INGREDIENTS

1 kg potatoes

Olive oil spray

## METHOD

Heat oven to 200°C/Gas

Cut the unpeeled potatoes into 1cm thick chip wedges.

Wash potatoes and dry well with paper towel. Toss with ½ tsp of oil, salt 1/4 tsp garlic powder, breadcrumbs, and herbs

Place on a non-stick baking tray and bake for 35 minutes, turning halfway through cooking. Season to taste.

##  BEAN CASSEROLE WITH TOMATO

Note: This dish is fine to use for the Stop Method (dinner) Eliminate rice.

##  INGREDIENTS

1 kg dry beans red, white, kidney beans of your choice

1 onion

2 cloves garlic

½ tsp oil

2 cans chopped tomatoes

Vegetable stock

1 tsp salt/pepper and mixed spices/cumin

## METHOD

Soak beans overnight in water with a pinch of salt.

Next day in a hot pan on medium heat add oil, onion and garlic and fry until

soft, then add stock and beans and cover with water until all the beans are fully covered.

Cook on a low heat for 30 to 40 minutes until soft, add more water if needed.

When fully cooked serve with rice and a fresh salad of your choice.

##  CREAMY PASTA WITH PUMPKIN

##  INGREDIENTS

500 g dried pasta your choice

½ tsp olive oil

2 garlic cloves crushed

500 g cut butternut pumpkin

250 ml evaporated skimmed milk 250 ml vegetable stock

100 g baby spinach

## METHOD

Cook pasta in a saucepan of boiling salted water, until al dente. Drain.

Heat oil in a large deep frying pan over a medium heat. Add garlic. Cook stirring for 1 minute. Cook pumpkin for 3 minutes or until soft. Add evaporated milk. Cook for 2 to 4 minutes or until heated through. Add spinach and pasta to pumpkin mixture.

Season with salt and pepper. Combine and serve.

##  BAKED POTATOES WITH COLESLAW & COTTAGE CHEESE

Note: For a variation you could add a Bolognese sauce.

##  INGREDIENTS

5 medium to large potatoes

½ small cabbage shredded 5 grated carrots

1 onion

Few parsley leaves 2 lemons

1 tsp olive oil

1 tub of low-fat cottage cheese

## METHOD

Boil potatoes until well-cooked but not soft.

Cut cabbage thinly, grate carrots, chop onions, parsley, juice lemons, tsp olive oil mix all ingredients together in a bowl.

Heat oven at 200 degrees and roast cooked potatoes for 10 minutes.

When finished serve potatoes with cottage cheese and salad.

##  STIR FRY NOODLES WITH VEGETABLES

Note: This dish is fine to use for the Stop Method (dinner) Eliminate rice and noodles.

##  INGREDIENTS

½ cabbage thinly chopped

Grated carrots

Broccoli

1 onion

2 cloves garlic

Ginger grated (small amount)

2 cloves garlic

½ tsp oil

Vegetable stock liquid

2 packets noodles (low- fat and low-salt. I use fresh noodles)

Soya sauce Chili sauce

Oyster sauce (optional)

## METHOD

Add oil into a medium pan, fry onion and garlic until soft, add all vegetables, spices and stock and other ingredients. Stir until cooked but not overcooked.

If noodles are fresh from the fridge, soak in boiling water until half soft, drain.

Add the noodles to the vegetables on a medium heat until the noodles have absorbed the sauce. Bon appetite!

##  STUFFED VEGETARIAN AUBERGINES (EGGPLANT)

Note: Can be used for dinner in the Stop Method. Remove breadcrumbs.

##  INGREDIENTS

4 aubergines (eggplants) washed cut into halves

1 jar tomato sauce (low-fat)

½ cup breadcrumbs 6 egg whites

1 small clove garlic 1 tbsp mixed herbs

1 can chickpeas washed

1 tsp salt/pepper

## METHOD

Cut aubergines in half remove the middle.

In a separate bowl mix breadcrumbs, garlic, herbs, eggs and a bit of water if needed.

Preheat oven place aubergines stuffed with the breadcrumb mixture, pour the tomato sauce over the top and cover with aluminium foil. Bake in oven 180c until cooked. Uncover for the last 10 minutes.

Serve with a beautiful yogurt sauce.

## FRITTATA

Note: Okay for Stop Method (dinner) just remove potatoes.

##  INGREDIENTS

250 g zucchini

300 g potatoes

1 cup broccoli

1 small onion

1 small red capsicum 2 tablespoon parsley

1 egg

4 egg whites

½ tsp oil

1 tsp pepper

## METHOD

Chop all vegetables into cubes

Heat frying pan with oil, add onion, pepper and cook until tender, add all vegetables cover and cook set aside.

In another non-stick pan spray oil add vegetables then add egg mixture with salt and pepper and parsley, cover. Cook until firm on low heat.

Enjoy the frittata with a side salad.

LOAD WITH YOUR FAVOURITE VEGETABLES!

##  POTATO BAKE

##  INGREDIENTS

1 kg potatoes sliced in circles

2 cups skimmed milk

2 tbsp corn flour

Chicken stock powder

1 tsp salt/pepper

## METHOD

Medium slice the potatoes and then boil them until cooked but not too soft.

Place milk, spices, and corn flour into a pot stir until thick.

Preheat oven and place potatoes and white sauce in an oven proof dish, cover with breadcrumbs and bake for 15 minutes.

##  EXPRESS PIZZA

Note: Ideal for lunch with the Stop Method.

##  INGREDIENTS

500g plain flour (sifted)

1 tbsp salt

1 sachet dry yeast in 325 ml warm water with 1 tsp sugar

1 jar low-fat tomato sauce pizza sauce

1 bunch fresh basil (optional)

Dry basil, spinach, mushrooms, light ham Olives (optional)

Low-fat mozzarella cheese in moderation

## METHOD

Place sifted flour into a bowl, add 1 tsp of salt and mix, add yeast to warm (not hot) water mix with tsp of sugar (wait a few minutes until dissolved) then pour into flour and mix it with a spoon to create a sticky dough.

Place mixture onto a lightly floured bench, and with your hands mix the dough, stretching it several times. Add flour if it's too sticky, fold the dough.

Cut the dough into four equal portions, roll each portion into four equal size balls, sprinkle with more flour if the dough

is sticky. Place dough on a lightly floured tray, cover with a tea-towel, rest in a warm position for at least 30 minutes to 1 hour.

Preheat oven to 250 degrees.

Lightly sprinkle flour on a pizza tray, place the dough in the center of the tray and stretch the dough to the edges of the tray.

Spread tomato pizza sauce onto the dough, sprinkle cheese,slice olives, spinach, (choose any low-fat ingredients) and place on pizza base, sprinkle some dried basil herbs and fresh basil.

Place into a hot oven on the lower shelf for 20 to 30 minutes. Ready your fresh delicious low-fat authentic pizza.

##  BAKED CHICKEN PARMIGIANA

(Variation for vegetarian use aubergine (eggplant) or low-fat tofu)

##  INGREDIENTS

6 chicken breasts, trimmed

Flour for dusting

4 egg whites, lightly beaten

1 cup breadcrumbs

Salt and pepper

Spray canola oil (small amount)

Low-fat cheese 2 tablespoons

## METHOD

Cut each chicken breast in half, slicing through the middle to make two thin fillets.

Place flour, egg and breadcrumbs in separate bowls. Add salt and pepper to the breadcrumbs, and mix to combine.

Coat each piece of chicken with flour, dip into egg and then press into breadcrumbs. Place on an oven tray lined with baking paper and refrigerate for 10 minutes.

Heat oven to 200 degree place chicken and cook in batches 15 to 20 minutes or until golden brown and cooked through.

Add tomato sauce and cheese heat until cheese melts. Serve chicken parmigiana with a beautiful fresh salad of your choice.

##  LENTILS & RICE

Note: Ideal for the Stop Method (dinner).

##  INGREDIENTS

2 cups dry lentils of your choice(brown lentils preferably)

1/3 cup washed basmati rice 2 cups water

2 onions

½ tsp oil

1 tsp pepper

2 tsp mixed spices

## METHOD

Fry onions until brown, remove from pan and set aside.

Place lentils in the same pan with all the ingredients, except the onions. Cook until lentils are soft, add more water if needed but remember water must evaporate when lentils are cooked. When lentils are cooked, add onion and stir.

WINTER WARMER

##  BEEF CASSEROLE WITH POTATOES

Note: Do not use potatoes for the Stop Method (for dinners). Vegetarian options replace meat with low-fat tofu.

##  INGREDIENTS

½ tsp olive oil

1 kg lean steak, cut into cubes (you can use chicken breast or turkey)

1 brown onion

2 tablespoons tomato paste

1/2 tsp chili

1 tsp turmeric

1 ½ tablespoon flour

2 cups low-salt stock

200 g mushrooms

2 carrots

1 kg potatoes

300g peas

Baby spinach

## METHOD

Heat the olive oil in a large saucepan and cook the beef over high heat until brown. Reduce heat to medium and add onion cook until soft. Add tomato paste and paprika and sprinkle with flour. Gradually add stock, stirring constantly.

Return meat to the pan, cover and just bring to the boil. Reduce heat to very low and cook gently, covered, for 45 minutes. Add mushrooms, carrot and potatoes. Replace lid and cook for 45 minutes then add green beans and peas and cook a further 15 minutes.

##  HOMEMADE BURGERS & CHIPS

(For a variation, you could use lean turkey, chicken, fish or for vegetarians use vegetarians patties under 6 grams of fat for each.)

Note: Use the Stop Method. Serve the patties without bread and potatoes only with a coleslaw salad (for dinner).

P.S. You can make your own vegetarian patties with mashed potatoes blended with cooked mushrooms, garlic and rosemary. Add extra flour to thicken patties and bake in oven with a light spray of oil).

##  INGREDIENTS

1 medium onion

500g minced lean turkey, chicken breast or preferably turkey

2 teaspoons Dijon mustard

1 tbsp soy/vinegar sauce

½ cup breadcrumbs

Non-fat mayonnaise

Tomatoes sauce

1 tbsp dried herbs of your choice

½ teaspoon salt

¼ teaspoon cracked black pepper

4 sourdough rolls

2 large iceberg lettuce leaves

## METHOD

Chop onions finely and mix them with the mince, mustard, vinegar, salt, breadcrumbs and pepper. Divide patties into 4.

Heat oven to 200 degrees and bake for 10 to 15 minutes until cooked .

Heat buns in the oven.

Place patties on the buns with sauce, mayo, lettuce, and pickles.

The burger is best served with oven baked chips and low-fat coleslaw salad.

##  SHEPHERD'S PIE

##  GUILT FREE COMFORT FOOD

Preparation time 30-40 minutes.

Vegetarian options (replace meat with aubergines (eggplants)).

(Use vegetables instead of potatoes for the Stop Method for dinner.)

##  INGREDIENTS

½ teaspoon extra virgin olive oil

1 onion finely chopped

½ cup mixed frozen peas /corn /carrot

1 tsp dried or fresh rosemary

500 g meat/or turkey/ or chicken breast/or aubergines (eggplants)

2 tbsp plain flour

½ cup canned tomato

2 cups salt reduced stock of your choice

1 kg creamy potatoes

½ cup low-fat milk

## METHOD

Heat oil in a frying pan over a medium heat. Add onion, garlic, and meat until brown.

Add stock with vegetables bring to the boil, cook stirring occasionally for 20 to 30 minutes or until thickened. Season with salt pepper.

Boil potatoes in a large saucepan. Cook until soft and drain.

Return to pan over low heat. Add milk. Mash until smooth.

Heat oven 180c. Top with mash, using a fork to spread out over mince mixture.

Bake for 10 minutes or until brown.

##  EXPRESS MOUSSAKA WITH WHITE SAUCE

(Variation for vegetarians no meat). Replace milk with almond milk if you like.

Note: Can be used with the Stop Method (for dinners). 30 minutes preparation.

##  INGREDIENTS

3 large aubergines (eggplant), thinly sliced

Olive oil cooking spray

1 tsp olive oil

1 medium brown onion,finely chopped

2 garlic cloves

Lean mince 500 g(meat, chicken, turkey)you could substitute brown cooked lentils instead of meat

1 jar tomato sauce

1 tsp all spices

1/3 cup plain flour

2 cups low-fat milk

## METHOD

Spray aubergines (eggplants) with a little bit of canola oil. Cook aubergines for a few minutes on each side.

Heat oil in a large saucepan, add onion and garlic, cook for a few minutes or until the onion is brown, add mince. Add tomato sauce and all spices. Bring to the boil. Reduce heat to low. Simmer for 20 minutes.

Make sauce in a saucepan over medium to high heat. Stir in milk, gradually add flour. Bring to the boil until mixture has thickened.

Preheat oven to 180°C/160°C fan-forced oven. Grease ovenproof dish. Place the aubergines over the base of the prepared dish. Spread the meat sauce over the aubergines. Repeat layer of aubergines. Spread white sauce over the aubergines. Bake for 20 minutes or until golden.

P.S. You could cook the Express Moussaka on the stove following the same method by placing the aubergines in a large pan on the stove instead of in the oven. Cook for 15 minutes adding water to prevent sticking.

##  CHICKEN RICE CURRY

Note: Serve without rice only with vegetables for the Stop Method (for dinners).

##  INGREDIENTS

1 kg chicken breast, skin removed

2 tablespoons mild Indian curry paste

1 brown onion chopped

1 ½ cups basmati or brown rice

1 medium tomato cut finely

2 cups low-salt chicken stock

Fresh cilantro (coriander) leaves

Low-fat or no-fat yogurt

Fresh cilantro (coriander) leaves

Plain natural low-fat yoghurt, to serve

## METHOD

Pre-heat oven to 220°C/200°C fan-forced. Place chicken and curry paste.

Heat oil in a large frying pan over medium- high heat. Cook chicken until golden.

Transfer to a plate.

Add onion to pan. Cook, stirring for a few minutes or until softened. Add rice. Arrange chicken over rice and pour over stock.

Cover and cook over the stove for 15 minutes until rice is tender and chicken is cooked.

Add water if needed to prevent rice from sticking.

Top with cilantro. Serve with yoghurt.

##  BEEF OR CHICKEN STROGANOFF

Note: Do not serve with rice if you are using this dish for dinner with the Stop Method. Serve with vegetables.

Variation for vegetarians - just replace the beef with low-fat tofu, or aubergines (eggplants).

##  INGREDIENTS

1 kg lean beef (or chicken) cut in strips

1 can crushed tomatoes

½ tsp olive oil

1 brown onion, thinly sliced

300 g mushrooms

1 ½ cup low-salt stock

1 can light evaporated milk

1/3 cup flour

## METHOD

Lightly coat beef strips in flour. Add oil than cook the beef over high heat until brown.

Steamed green vegetables. In a large non-stick frying pan over medium heat cook onions for a few minutes. Increase heat to high, add mushrooms. Cook for a few minutes, or until tender. Set aside.

Return beef, onion and mushrooms to the frying pan. Add stock and crushed tomatoes, bring to the boil. Reduce heat to medium-low. Simmer until sauce has thickened slightly. Season with salt and pepper. Remove from heat. Stir the flour into the evaporated milk and add to the stroganoff.

Serve stroganoff with pasta and green beans.

(Serve the dish with rice or pasta. You could also cook the same dish with chicken breast instead of beef)

##  BEEF & VEGETABLE CURRY

Note: Eliminate potatoes for dinner dishes if using the Stop Method. A variation for vegetarians is to just replace beef with aubergine (eggplant). You could replace beef with chicken, turkey or tofu.

##  INGREDIENTS

½ tsp oil

1 large onion

2 cloves garlic

2 tsp ground cumin

2 tsp cilantro (coriander)

1 tsp turmeric

500 g lean beef cut into cubes

1 tomato jar

1 cup beef stock

700 g potatoes cut into cubes

2 carrots

½ cup low-fat yoghurt

## METHOD

Heat the oil in the pan, add the onion and cook on a low heat, stir regularly until soft. Add garlic, chili, spices and stir for 2 minutes.

Add the beef, tomato jar, stock, and bring to the boil. Reduce heat to low and simmer for 1½ hours.

Add potatoes and cook until soft add beans and carrots until all vegetables are cooked. Turn off heat, and then add yoghurt mixing it in the pot and serve.

##  BAKED CHICKEN WITH POTATOES

Note :Eliminate potatoes for the Stop Method (dinner) serve with free list of vegetables.

##  INGREDIENTS

1 kg chicken breast

1 kg potatoes

5 lemons juiced

1 tsp olive oil

2 tbsp oregano

1 tsp salt /pepper /mixed spices

##  YOGURT SAUCE

4 tbsp low-fat yogurt

1 squeeze lemon

Mint or dill

1 small garlic mashed

## METHOD

Preheat oven to 200 degrees, cut chicken into large cubes.

Cut potatoes into cubes.

Mix all ingredients together, except the yogurt sauce.

Place all ingredients on a baking tray,cover with aluminium foil and bake for 40 minutes or until cooked.

Uncover for the last 10 minutes and roast until golden.

FAMILY FAVOURITE

##  MEATBALLS WITH PASTA IN TOMATO SAUCE

Note: For the Stop Method, eliminate pasta for dinner and use the free list of vegetables. You can replace beef with turkey, chicken or tofu.

##  INGREDIENTS

500g lean minced veal or beef, or chicken breast or turkey

1 onion

4 cloves garlic

2 egg whites

1 cup breadcrumbs

3 tbsp any herbs of your choice

Cooking oil spray Tomato sauce

1 tomato jar

1 onion

½ cup tomato sauce 1 tsp sugar

1 packet of pasta.

## METHOD

Combine mincemeat with garlic, onion, egg white, breadcrumbs, herbs, salt, and pepper. Mix until well combined. Shape into small balls. Spray non-stick pan with oil and cook until lightly brown.

In a non-stick pan fry second onion and garlic, add 1 tbsp of water until onion softens. Add tomatojar,tomato sauce andsugar,cook for 10 minutes add meatballs cover and simmer for 15 to 20minutes.Add herbs, salt andpepper.

Cook penne in a separate pan drain when cooked and serve with meatballs

Turn off heat, and then add yoghurt mixing it in the pot and serve.

##  SPANISH CHICKEN

Note: Okay for Stop Method (dinner).

##  INGREDIENTS

1 kg chicken breast

2 cans crushed tomatoes

1 green and 1 red sliced capsicum

1 red onion

Chicken stock

1 tsp salt/pepper/mixed spices

500g potatoes

## METHOD

In a medium hot pot fry chicken breast until slightly brown remove from heat.

In same pot fry garlic, onion, and capsicums until slightly brown then add all ingredients in the pot add water and stock until chicken is completely covered.

Cook for 25 to 30 minutes or until chicken is tender.

Serve with steamed cooked vegetables with no oil.

## PAELLA

Note: Ideal for lunch for the Stop Method,eliminate rice for dinner.

##  INGREDIENTS

1/2 kg mixed marina mix (Fish)

1 cup long grain rice

½ cup white wine

1 onion

2 cloves garlic

1 red capsicum

2 tomatoes chopped

½ tsp saffron

2 cups chicken stock Chopped parsley

1 tsp of pepper

## METHOD

In a medium pot fry onion, garlic, red capsicum, add marinara mix (fish) and continue frying until cooked, place aside.

In the same pot, add washed rice with all the other ingredients except the cooked fish and parsley.

Boil rice on low heat until cooked, place in a large open bowl add the fish mixture and sprinkle with parsley.Enjoy!

##  CRUMBED FISH WITH TARTARE SAUCE

Note:Ideal for dinner using the Stop Method.

##  INGREDIENTS

4 white fish fillet dusted

Herbs

1 egg white

2 tbsp skim milk

½ cup cornflakes

##  TARTARE SAUCE

2 tbsp no-fat mayonnaise

1 chopped gherkin

½ tsp vinegar 2 tsp lemon

1 tsp parsley

## METHOD

Heat oven to 200 degrees, combine cornflakes and herbs in a processor.

Dust fish fillets in flour than dip into egg white and milk than place into breadcrumbs press firmly.

Place the fish in the fridge for 5 minutes then spray oil on them and bake them for 10 to 20 minutes.

Combine the ingredients for the tartare sauce and serve the fish with steamed vegetables. Enjoy!

##  LIGHT HUMMUS EXPRESS DIP

##  INGREDIENTS

1 can chickpeas

1 clove garlic

2 lemons

2 tsp of tahini

## METHOD

In a blender mix all the ingredients together until smooth, lightly sprinkle paprika powder on top.

##  HEALTHY FALAFEL

Note:Ideal for dinner using the Stop Method. For dinner,serve with a salad.

##  INGREDIENTS

2 cups dry chick peas

3 cloves garlic

1 onion

1 bunch cilantro (coriander)

1 tsp salt, pepper, mixed spices

2 tsp cumin spices

Spray olive oil

## METHOD

Soak beans overnight.

Blend until smooth, remove and place in a large bowl.

In the blender place cilantro, all spices, onion, garlic and blend until smooth

Mix all ingredients together and form into falafel balls with a tablespoon.

Place falafel balls on greased tray. Don't overspray the falafel with oil.

Bake them until lightly brown.

Best served with chopped tomato and parsley and with a light hummus dip or light yogurt dip.

##  LOW-FAT CHOCOLATE BISCUITS

##  INGREDIENTS

2 tbsp cocoa powder

2 tsp honey

1 tbsp milk

Low-fat biscuits of your choice (no morethan 4 g of fat for 2/3 biscuits)

## METHOD

Whisk milk with cocoa powder and honey (add a bit more milk if too dry, don't add too much as you want a firm consistency.

Place cocoa cream in between 2 biscuits.

##  COOKED FRUITS WITH CREAM & RAISINS

##  INGREDIENTS

4 apples (peeled and cut)

½ cup apple juice

1 1/2 cups raisins

1 tbsp sugar

Low-fat ricotta 1 cup skim milk

1 tbsp powder custard

## METHOD

Soak raisins in warm water until plump.

In a small pot mix the custard, ricotta and sugar, stir continuously until the custard thickens.

In a separate pot heat the apple and the juice until the apple is semi soft.

Serve in a bowl placing the custard then the apple with the raisins on top.Bon appetite!

##  FRUIT SALAD WITH LOW-FAT ICE CREAM

##  INGREDIENTS

1 can fruit salad

Low-fat ice cream

## METHOD

Place 3 tbsp of fruit salads into a glass, add two scoops of low-fat vanilla ice cream.

Enjoy!

##  CHOCOLATE MOUSSE

##  INGREDIENTS

3 tbsp gelatin

1 cup low-fat vanilla yogurt

100 g low-fat ricotta

4 egg whites

2 tsp honey

1 tbsp cocoa powder

## METHOD

In a bowl stir the vanilla yogurt, low-fat ricotta, cocoa powder and honey.

Place gelatin with 1 tbsp of water in a bowl, place the bowl on heated pan with boiling water stir until the gelatin has dissolved.

Using an electric beater, beat egg whites until stiff then fold the yogurt mixture through.

Place the mousse in glasses sprinkle cocoa powder on top and serve with fresh raspberries.

(Refrigerate for few hours)Bon Appetit!

##  ICED CHOCOLATE DELIGHT

##  INGREDIENTS

1 cup skim milk(or low-fat oat or almond)

1 tsp cocoa powder

1 ½ tsp raw sugar

4 ice cubes

## METHOD

Blend all ingredients together adding the milk first.

Blend well. Drink straight away or you could take it with you to drink during the day.

##  CHOCOLATE BROWNIES

##  INGREDIENTS

130ml apple puree

200 g low-fat ricotta

2 tbsp vegetable oil

2 tsp vanilla essence

1 cup brown sugar

4 egg whites

1 tsp bicarbonate soda

½ cup plain flour

½ cup self-raising flour

¾ cup cocoa powder

## METHOD

Preheat oven to 180 degrees. Spray a baking tin with oil and line the base with baking paper.

Sift flour,bicarbonate of soda and cocoa powder in a bowl. In another bowl combine eggs, sugar, oil, ricotta cheese and apple puree. Add the flour stir, spread mixture in the tin.

Bake for 30 minutes. Check with a skewer insert in center if cooked skewer will come out clean.

When brownies cool they will sink in the centre. Wait for a few minutes before turning the pan then sprinkle with icing sugar.

## FRUIT CAKE

##  INGREDIENTS

3 cups self-raising flour

3 apples peeled and cut into cubes

1 1/2 cups sultanas soaked in hot water

1 cup orange juice

2 egg whites

## METHOD

Remove sultanas from hot water and mix all ingredients together.

Heat oven to 160 degrees Celcius and bake for 1½ hours until brown, best served with jam. Yum!
RECIPES

BREAKFAST

##  APPLE & CINNAMON PORRIDGE

No. Serves = Depending on serve size specified in menu

##  INGREDIENTS

¾ cup rolled oats

2 cups skim milk

½ cup pie apple

2tsp powdered artificial sweetener (equivalent to 2tsp sugar)

½ tsp Cinnamon

## METHOD

Combine oats, milk and apple together in saucepan and stirring, bringing to the boil.

Simmer for 5min, until liquid absorbed then remove from heat.

Spoon into serving bowl and sprinkle with sweetener and cinnamon.

##  CHEESE & MIXED VEGETABLE OMELETTE

No. Serves = 1, approx. 325g, 1000kJ

##  INGREDIENTS

1 egg, 3 egg whites

¼ cup skim milk

½ cup diced tomato

½ spring onion

¼ cup chopped onion

¼ cup chopped spinach

20g shredded cheese

## METHOD

Mix eggs and milk together in a bowl and whisk until fluffy.Add cheese and vegetables and mix to combine.

Pour into hot non-stick pan(no fat required)and cook until brown on both sides.

##  BREAKFAST CEREALS

Clients will have the following cereals to choose from:

##  INGREDIENTS

Weetbix All Bran

All Bran Fruit & Oats

Just Right

Light & Tasty

Sultana Bran

RECIPES

LUNCH

##  SPINACH AND CHEESE CANNELLONI

Makes 2 Cannelloni, approx. 170g each

##  INGREDIENTS

2 lasagne sheet (15 x 8cm)

75g spinach

30g low fat ricotta cheese

15g reduced fat cheddar

1 eggs yolk

½ tomato based pasta sauce

¼ cup diced onion

Pepper

## METHOD

Cook pasta sheets until soft.

Cook spinach until soft and chop finely.

Mix spinach with onion, egg yolk, pepper and cheeses in a bowl.

Spread mixture onto pasta sheets and roll to make cannelloni's.

Place in oven dish and pour tomato sauce over.

Cook until cannelloni's cooked through and cheese melted

Can be frozen & reheated.

##  VEGETABLE FRITTATA

Makes 250g

##  INGREDIENTS

1 spring onion chopped

¼ cup chopped capsicum

¼ sweet potato grated

½ zucchini grated

15g grated cheese, reduced fat cheddar

4 egg whites 20ml skim milk

1 tsp chopped parsley

Pepper

## METHOD

Saute onion, capsicum & potato in a non-stick pan for 1-2 minutes.

Lightly whisk together egg,milk, cheese, parsley and pepper.

Pour mixture over vegetables and cook in low heat until underside is golden.

Place pan under grill and cook until surface is set.

##  ZUCCHINI AND SPINACH SLICE

Makes 200g approx 1 serve

##  INGREDIENTS

½ zucchini, grated

¼ cup chopped spinach leaves

¼ cup onion, diced

20g reduced fat cheese

¼ cup wholemeal flour 1 egg

## METHOD

Mix vegetables, cheese, flour and egg into a bowl and mix well.

Pour onto non-stick baking dish and cook until golden.

##  MEATBALL SOUP

Makes 500g approx 1 serve

##  INGREDIENTS

100g premium mince

½ cup chopped onion

½ clove garlic

## SOUP

¼ cup chopped carrot

¼ chopped celery

200g canned chopped tomato

¼ cup beef stock

2 tsp chopped parsley

1 clove garlic crushed

1 tbsp basil

Olive/Canola oil spray

## METHOD

To make meatballs, mix ingredients in a large bowl.

Roll tablespoons of mixture and place onto oven tray, sprayed with minimal oil.

Cook meatballs in the oven, turning occasionally, until browned.

For soup, add garlic, onion, carrots &celery together in a saucepan sprayed with minimal oil and cook until onion soft.

Add tomato & stock bring to the boil. Reduce heat & simmer for 10min covered.

Add meatballs to soup & simmer uncovered for 3 minutes.

Add basil and pepper to taste

## PIZZA

Serves = 1

##  INGREDIENTS

1 small wholemeal pita bread(11-15cm diameter)

2 tbsp tomato salsa/sauce

¼ cup chopped onion

¼ cup chopped red capsicum

¼ cup chopped mushroom

¼ dry baked pumpkin

¼ baby spinach chopped

20g low fat cheese

## METHOD

Spread salsa/sauce onto pita bread.

Spread vegetables over pita.

Crumble cheese over top of pizza.

Cook pizza on low heat until vegetables cooked through, cheese brown & pita toasted.

Add pepper and spice to taste.

##  PIZZA WITH MEAT

Serves = 1

##  INGREDIENTS

1 medium wholemeal pita bread (15-17cm diameter)

2 tbsp tomato salsa/sauce

¼ cup chopped onion

¼ cup chopped red capsicum

¼ cup chopped mushroom

¼ dry baked pumpkin

¼ baby spinach chopped

30g ham, shredded or shaved

20g low fat cheese

## METHOD

Spread salsa/sauce onto pita bread.

Spread ham & vegetables over pita.

Crumble cheese over top of pizza.

Cook pizza on low heat until vegetables cooked through, cheese brown & pita toasted.

Add pepper and spice to taste.

##  RICE NOODLE SALAD

Serves = 1, approx. 500g

##  INGREDIENTS

175g cooked rice noodles

1 cup shredded cabbage

½ cub shredded Lebanese cucumber

¼ cup chopped capsicum

½ cup shredded carrot

2 tbsp lime juice

1 tbsp sweet chilli sauce

½ tbsp soy sauce

Cracked pepper

2 tbsp basil leaves

2 tbsp mint leaves

2 tbsp chopped coriander

## METHOD

Place cooked noodles in a large bowl with vegetables.

Combine soy, chilli and lime juice in a separate bowl.

Add sauce to noodles and toss until combined.

##  INGREDIENTS

1 sheet filo pastry

¼ cup onion chopped

75g cooked spinach

1 tbsp extra light cream cheese

30g low fat ricotta cheese

1 egg

Cracked pepper

## METHOD

Combine onion, spinach and cheeses in a bowl.

Add ½ egg and mix to combine & add pepper to season.

Pour Mixture onto one end of filo sheet and wrap into one large rectangular parcel.

Brush lightly with remaining egg.

Cook on low heat until brown and cheese melted slightly.

##  VEGETABLE PASTY

Serves = 8, approx. 250g each

##  INGREDIENTS

2 ¼ cups wholemeal plain flour

125g extra light margarine

200g extra light cream cheese

450g grated mixed vegetables (100g each carrot,zucchini, onion, pumpkin, 50g sweet potato)

2 tbsp orange juice

440g chick peas

2 tbsp coriander

1 cup cooked basmati rice

1 cup low fat natural yoghurt

1 tablespoon grated ginger

1 tsp ground pepper

## METHOD

Blend flour, cream cheese and margarine inblender then knead until dough smooth.

Sauté ginger, cumin and vegetables then add juice, chick peas, coriander and rice.

Divide pastry into 8 even amounts and roll thin& cut into circles.

Divide filling between each and spoon into centre of dough, folding in half and sealing.

Cook at 200˚C for 20 min.

RECIPES

DINNER

##  CHICKEN, PUMPKIN & BROCCOLI RISOTTO

Serves = 1, approx. 500g

##  INGREDIENTS

2 tbsp sweet chilli sauce

100g chicken breast

½ chopped onion

½ clove garlic chopped

½ cup Arborio rice

2 cups vegetable stock

½ cup broccoli florets

½ cup chopped pumpkin

1 tbsp reduced fat parmesan cheese

## METHOD

Heat 1 Tbsp sweet chilli sauce in pan, sauté chicken, remove from pan.

Heat remaining sweet chilli sauce, add onion and garlic and cook for 1 minute.

Add rice & stir to combine.

Add 1 cup vegetable Stock and pumpkin & broccoli, bring to boil.

Continue to add stock 1 cup at a time until absorbed, stirring continuously.

When rice is cooked add chicken to pan.

Return chicken to pan, simmer covered 5 minutes. Stir in parmesan cheese until melted.

##  SHEPHERDS PIE

Serves = 1, approx.650g

##  INGREDIENTS

200g Premium Beef mince

200g tomato based pasta sauce

4 mushrooms chopped

½ carrot, finely chopped

½ zucchini, finely chopped

½ cup mashed potato

## METHOD

Brown mince in a frypan in water.

Stir in pasta sauce, mushrooms, carrot and zucchini. Cover and simmer gently for 20 minutes.

Spoon sauce into a small pie dish. Top with mashed potato.

Bake at 180ºC until top is golden, approximately 20 minutes.

##  COOKED CHICKEN BREAST

Serves = 1, approx. 150g

##  INGREDIENTS

200g raw chicken breast, fat trimmed(equivalent to 150g cooked)

Sweet Paprika

Cajun spice

1 tbsp sweet chilli sauce

## METHOD

Trim fat from chicken and brush with sweet chilli sauce.

Sprinkle with sweet paprika and Cajun seasoning.

Oven bake until cooked through.

##  BEEF & VEGETABLE CASSEROLE

Serves = 1, approx. 750g

##  INGREDIENTS

175g lean fillet steak, visible fat trimmed

¾ cup chopped carrot

½ cup chopped onion

¾ cup chopped zucchini

1 cup beef stock 40ml tomato paste

¼ cup white wine

½ garlic clove,crushed

Mixed spices

## METHOD

Cut beef into cubes and dry fry or grill until cooked through.

In a non-stick pan cook onion & garlic until browned.

Add onion, garlic & carrots to beef in pan with tomato paste, wine and stock.

Bring to boil and simmer for approximately 1 hour until beef is soft.

Add zucchini and cook for a further 10 min until soft.

##  BEEF & EGGPLANT BAKE

Serves = 1, approx. 500g

##  INGREDIENTS

100g cooked mince

1 eggplant sliced

¼ cup chopped onion

110g canned tomato

1 tsp tomato paste

½ clove garlic, crushed

30g low fat ricotta cheese

20g reduced fat cheddar grated

## METHOD

Brush eggplant with water and grill on both sides until golden.

In a non-stick pan cook garlic, onion and mince with ¼ cup water until browned, drain off liquid.

Add tomatoes and tomato paste and simmer for 10 min until thickened.

Combine cheeses in a blender and blend until smooth.

Layer ½ eggplant, then ½ meat,then ½ cheese, eggplant, then repeat with remaining eggplant, meat & cheese.

Bake at 180˚C for 40 min .

##  TOMATO RAVIOLI

Serves = 1, approx. 500g

##  INGREDIENTS

200g cooked meat filled ravioli 200g canned tomatoes

½ clove garlic, crushed 75ml white wine

2tbsp basil

¼ cup chopped onion

## METHOD

Cook pasta and set aside.

Sauté onion and garlic in non-stick pan until cooked.

Add wine and tomatoes (including tomato juice) and simmer for 10min until thickened.

Finely chop basil leaves and add to sauce. Pour sauce over ravioli.

##  CREAMY VEGETABLE PASTA

Serves = 1, approx. 550g

##  INGREDIENTS

1¼ cup cooked fettuccine(185g)

¼ cup snow peas

¼ cup chopped asparagus

¼ cup chopped baby carrots

¼ cup chopped red pepper

1 spring onion chopped

¼ cup plain yoghurt

¼ cup low fat cottage cheese

Ground black pepper to taste

1 Tbsp lemon juice

## METHOD

Parboil the asparagus, green peas, and red peppers for about 2 to 4 minutes.

Parboil the carrots and baby corn until tender.

In a large pasta cooker, boil the pastas until soft. Drain, and run briefly through cold water.

In a blender, mix the cheese, yoghurt, lemon juice. Make sure the mixture is smooth. Thin the sauce with skimmed milk or water if needed.

In a large pot/pan, mix the veggies with the pasta, and add in the sauce. Also add salt and pepper. Heat gently and then serve.

##  EGGPLANT AND COUS COUS WITH CHICKEN

Serves = 1, approx. 575g

##  INGREDIENTS

1 cup cooked Cous Cous

½ eggplant

¼ onion, chopped

½ clove garlic crushed

1 tsp curry powder

100g tomato puree

150g chicken breast

¼ cup low fat natural yoghurt

½ tsp cornflour

1 tsp parsley

2 tbsp water

## METHOD

Trim fat from chicken and dry oven bake breast until just cooked. Then dice into cubes and set aside.

Add onion, garlic, water and curry powder to fry-pan and cook until onion soft.

Add eggplant and cook until soft.

Add tomato puree and bring to the boil, then simmer for 10min and until sauce thickens.

Add chicken, parsley, yoghurt and cornflour and stir until heated.

Serve over Cous Cous.

RECIPES

SALADS & SIDES

##  MIXED GREEN SALAD #1

No. Serves = 1, approx. 125g

##  INGREDIENTS

1 cup green cos lettuce

¼ cup cherry tomatoes

¼ red onion

¼ red capsicum

Choice of fat free dressing

## METHOD

Mix salad ingredients & store in sealed bag for freshness.

Add dressing just before serving.

mixed green salad #2

No. Serves = 1, approx. 125g

##  INGREDIENTS

1 cup green cos lettuce

¼ cup cherry tomatoes

¼ cup shredded carrot 10 slices of cucumber

Choice of fat free dressing

## METHOD

Mix salad ingredients & store in sealed bag forfreshness.

Add dressing just before serving.

##  SEASONED POTATO WEDGES

No. Serves = 1, approx. 175g

##  INGREDIENTS

1 potato, cut into wedges

2 tsp ground paprika

1 tsp ground coriander

1 tsp ground cumin

1/2 tsp salt

olive oil cooking spray

## METHOD

Preheat oven to 220C (200C for fan forced ovens).

Place potatoes and water in a microwave safe dish and microwave on high 100% for 5 minutes.

Add potatoes to non-stick baking tray, spray potatoes with oil and bake in a preheated oven for 20-25 minutes or until potatoes are crisp.

stuffed tomatoes

No. Serves = 1, approx 250g

##  INGREDIENTS

1 large tomato

1 tbsp low fat ricotta

1tbsp low fat natural yoghurt

1tbsp mixed parsley, coriander and dill, coarsely chopped

## METHOD

Slice tops off tomatoes and scoop out seeds and pulp.

Mix rice, ricotta and yoghurt with herbs. Season with pepper.

Fill tomatoes with mixture. Replace tops.

##  SEASONED VEGETABLE KEBABS

No. Serves = 1, 3-4 kebabs

##  INGREDIENTS

½ onion, peeled and sliced

½ zucchini, cut into thick slices

2 mushrooms

¼ red capsicum, seeds removed

½ cup cubed pumpkin

4 cherry tomatoes

2 tbsp fresh rosemary sprigs

1 clove garlic sliced

3-4 bamboo skewers, soaked

## METHOD

Parboil potatoes for 5 minutes. Cool.

Thread vegetables, rosemary sprigs & garlic alternatively onto skewers and spray with minimal oil.

Barbeque or cook under a pre-heated grill for 10 minutes, Turn frequently during cooking.

baby spinach & pumpkin salad

No. Serves = 1, approx. 320g

##  INGREDIENTS

1 cup baby spinach

1 cup pumpkin, dry-baked

¼ cup red onion sliced

## METHOD

Dice pumpkin into pieces and dry-cook until soft in the microwave.

Brush with water and grill or bake pumpkin until crisp on the outside.

Cool and mix with spinach leaves and onion.

Dress with favourite fat-free dressing just before serving.

##  COUS COUS SALAD

No. Serves = Depending on serve size specified in menu

##  INGREDIENTS

4 cups cooked Cous Cous (1.5 cups dry) 500g cherry tomatoes

½ red onion,diced

2 spring onions

3 tsp vegetable stock

2 tbsp vinegar

1 tbsp pineapple juice

½ tbsp margarine (flora extra light)

Black pepper

## METHOD

Add dry Cous Cous and vegetable stock to boiling water, and cook until light and fluffy.

Dice tomatoes, onion & spring onion in a separate bowl.

Add margarine to cooked Cous Cous & separate granules with a fork.

Mix Cous Cous in with vegetables & add vinegar, pineapple juice & Black pepper to taste.

baby spinach & grilled beetroot salad

No. Serves = 1, approx 130g

##  INGREDIENTS

1 cup baby spinach

½ cup beetroot,dry-baked

¼ cup red onion sliced

## METHOD

Slice beetroot into wedges and dry-cook until soft in the microwave.

Brush with olive oil and grill or bake beetroot until crisp on the outside.

Cool and mix with spinach leaves and onion.

Dress with favourite fat-free dressing just before serving.

##  ZUCCHINI SALAD

No. Serves = 1, approx. 200g

##  INGREDIENTS

1 zucchini, grated

1 spring onion, chopped

1 celery stick, chopped

½ teaspoon French mustard

2tbsp French fat-free dressing

## METHOD

Mix vegetables together in bowl.

Mix dressing and mustard together in a separate bowl.

Add dressing to salad just before serving.

##  STEAMED GREENS

No. Serves = 1, approx. 275g

##  INGREDIENTS

3 asparagus sprigs

75g broccoli floweret's

50g sugar snap peas

½ zucchini, chopped

½ cup chopped spinach leaves

2 tbsp balsamic vinegar

## METHOD

Steam vegetables in a microwave steamer.

Add balsamic vinegar to cooked veg and stir together.

##  POTATO with SPINACH & YOGHURT

No. Serves = 1, approx 225g

##  INGREDIENTS

1 medium potato

75g cooked spinach

2 tbsp natural yoghurt, reduced fat

Cracked pepper

## METHOD

Dry Bake potato until soft on the inside and crispy on the outside.

Split potato open and add cooked spinach, yoghurt and pepper to taste.

##  TZATZIKI DIPPING SAUCE

No. Serves = 4

INGREDIENTS

1 cup plain low-fat yoghurt

¼1 small Lebanese cucumber, peeled and finely chopped

2-3 cloves garlic, crushed

1 tbsp fresh chopped mint Squeeze of lemon juice

Freshly-ground black pepper

## METHOD

Prepare dipping sauce by combining yoghurt, cucumber, garlic, mint, juice and pepper. Serve with vegetable kebabs.

##  SWEET POTATO MASH

Serves = 1, approx 225g

##  INGREDIENTS

2 medium sweet potatoes

¼ cup skim milk

## METHOD

Boil potatoes until soft.

Add milk and Puree with blender.

RECIPES

DESSERTS

##  FRUIT SORBET

No. Serves = 4, approx. 150g per serve

##  INGREDIENTS

150g frozen berries

150g fresh mango

300ml orange juice, unsweetened

1tbsp mint

Ice

## METHOD

Place ingredients in blender and mix until puree.

Serve into serving containers and refreeze. Defrost before serving.

##  STRAWBERRY MOUSSE

No. Serves = 8, approx. 130g per serve

##  INGREDIENTS

750ml evaporated skim milk

¼ cup splenda (equivalent to ¼ cup sugar)

1½ tbsp gelatine

½ cup water

½ cup raw strawberries, pureed

## METHOD

Combine milk, splenda and strawberries in a saucepan and whisk over heat.

Combine water and gelatine in separate bowl and microwave for 45 seconds until dissolved.

Fold gelatine through mixture and spoon into serving dishes. Refrigerate until set.

##  BANANA CUSTARD PIE

No. Serves = 10, approx. 120g

##  INGREDIENTS

3 eggs

2 tbsp stevia

2½ evaporated skim milk

¼ teaspoon cinnamon 2 bananas sliced

100g passionfruit pulp

## METHOD

Beat eggs, stevia and milk together and pour into baking dish.

Sprinkle with cinnamon.

Bake for 45min at 180°C until custard has set.

Slice banana on top of custard and pour passionfruit pulp before serving.

##  FRUIT PLATTER

No. Serves = 1

##  INGREDIENTS

½ mango sliced 1 passionfruit

8 strawberries sliced

1 kiwi fruit peeled and sliced

## METHOD

Combine fruit together on a platter.

Store in airtight container until ready to serve.

##  MOCHA MOUSSE

No. Serves = 8, approx. 120g per serve

##  INGREDIENTS

750ml evaporated skim milk

¼ cup stevia (equivalent to ¼ cup sugar)

1½ tbsp gelatine

½ cup water

2 tsp coffee powder

2 Tbsp cocoa powder

## METHOD

Combine milk, stevia, cocoa and coffee in a saucepan and whisk over heat.

Combine water and gelatine in separate bowl and microwave for 45 seconds until dissolved.

Fold gelatine through mixture and spoon into serving dishes.

Refrigerate until set.

## APPLE FILO

No. Serves = 1, approx. 100g

##  INGREDIENTS

1 sheet filo

½ green apple, peeled and chopped into small cubes

1 tsp sugar

½ tsp cinnamon

## METHOD

Mix apple, sugar and cinnamon together.

Spread mixture at the top of the filo sheet and fold into a rectangular parcel.

Cook until filo brown and apple heated. Can be frozen and reheated.

##  PASSIONFRUIT MOUSSE

No. Serves = 8, approx. 120g per serve

##  INGREDIENTS

750ml evaporated skim milk

¼ cup stevia (equivalent to ¼ cup sugar)

1½ tbsp gelatine

½ cup water

50g passionfruit pulp

## METHOD

Combine milk, stevia, and passionfruit in a saucepan and whisk over heat.

Combine water and gelatine in separate bowl and microwave for 45 seconds until dissolved.

Fold gelatine through mixture and spoon into serving dishes. Refrigerate until set.

##  CHOCOLATE COOKIES

Makes = 15, approx 35g each

##  INGREDIENTS

1/4 cup margarine softened 1/2 cup skim buttermilk

1 teaspoon pure vanilla extract 2 egg whites whipped

1 cup plain flour

1/2 cup wholemeal flour

1/2 cup cocoa powder sifted 2/3 cup stevia

1 teaspoon baking soda

1/4 teaspoon salt

## METHOD

In a mixing bowl, combine margarine, buttermilk, vanilla extract and egg whites.

In another mixing bowl, combine flour, cocoa powder, sugar, baking soda and salt.

Mix wet ingredients with dry ingredients just until moistened.

Spoon mixture onto non-stick baking tray. Bake for 5-10 minute until golden at 180°C.

RECIPES

SNACKS

##  CHEESE & VEGETABLE MUFFINS

No. Serves = 12, approx. 75g each

##  INGREDIENTS

2 cups wholemeal self- raising flour

¾ cup reduced fat cheddar

½ cup grated zucchini

½ cup grated pumpkin 2 tsp paprika

2 eggs

30g extra light margarine

1 cup skim milk

## METHOD

Combine dry ingredients, cheese and vegetable in a bowl.

Combine eggs, margarine and milk in a separate bowl & add to dry ingredients & stir until combined.

Spoon into 1/3 cup capacity muffin tray.

Cook at 200°C for 25min.

##  PUMPKIN SCONES

No. Serves = 12, approx. 65g each

##  INGREDIENTS

1 cups wholemeal self-raising flour

1 cups plain self-raising flour

¾ cup skim milk

2 spring onions chopped

¾ cup mashed pumpkin

1 Tbsp margarine

¼ tsp nutmeg

## METHOD

Combine dry ingredients & spring onion together.

Add pumpkin, margarine & milk to mix, stirring until combined.

Cut mixture into 12 even scones and place onto non-stick baking tray.

##  SAVOURY MUFFINS

No. Serves= 12, approx. 70g each

##  INGREDIENTS

2 cups wholemeal self-raising flour

¼ cup reduced fat cheddar

¼ cup skim milk powder

½ cup grated zucchini

¼ cup grated sweet potato

¼ cup chopped red capsicum

3 spring onions, chopped

2 eggs

1 cup skim milk

Cracked pepper

## METHOD

Combine dry ingredients, cheese and vegetable in bowl. Combine milk, eggs, and pepper in a separate bowl and whisk together, then add to dry mix.

Spoon mixture into muffin tray and bake at 180°C for 25min.

##  FRUIT MUESLI SQUARES

No. Serves = 12, approx. 45g each

##  INGREDIENTS

125g extra light cream cheese

½ cup stevia

2 tsp lemon rind grated

1/2cup wholemeal flour

¼ cup skim evaporated milk

1 cup dates chopped

½ cup dried apricots, chopped

½ cup toasted muesli

¼ cup rolled oats

## METHOD

Beat cream cheese, stevia and rind together until smooth. Fold through flour and milk.

Fold through remaining ingredients and pour into baking tin, spreading evenly. Cook at 180°C for 30min.

Allow to cool and cut into 12 squares.

##  PLAIN SCONES

No. Serves = 10, approx. 50g each

##  INGREDIENTS

1 cups wholemeal self- raising flour

1 cups plain self-raising flour

¾ cup skim milk

1 Tbsp margarine

## METHOD

Combine dry ingredients & spring onion together.

Add pumpkin, margarine & milk to mix, stirring until combined.

Cut mixture into 12 even scones and place onto non- stick baking tray.

##  BANANA & DATE SQUARES

No. Serves = 12, approx. 50g each

##  INGREDIENTS

125g extra light cream cheese

½ cup stevia

2 tsp lemon rind grated 1/2cup wholemeal flour

¼ cup skim evaporated milk 1 cup dates chopped

½ cup mashed banana

½ cup toasted muesli

¼ cup rolled oats

## METHOD

Beat cream cheese, stevia and rind together until smooth.

Fold through flour and milk.

Fold through remaining ingredients and pour into baking tin, spreading evenly.

Cook at 180°C for 30min.

Allow to cool and cut into 12 squares.

KNOW YOUR BODY

BODY TYPES

Like many women after having children,I was not happy with the way I looked or felt. During the pregnancy cycle,our bodies experience a variety of emotional, hormonal, and physical changes. These had an immediate effect on my confidence and self-esteem. The one thing I had in my favor was that I had the tools and skills to regain my lost figure, which many women don't have. These tools and skills are what I would like to share with you. So, what did I do?

Well, let's get started with rule number one, identify your body type and don't set yourself up for failure. Knowing your body type will give you an understanding of how your body works and get you a step closer to your goal, whether that's to become leaner, or drop a couple of dress sizes, or simply tone up your body. Technically, there are three major body types:

  1. **Endomorph** body types tend to have a higher percentage of body fat and a shorter stature. They have the ability to quickly develop muscle growth with training and excellent digestive systems, but with a slow metabolism which may make it harder to shift the kilos. Note, being an endomorph is not as bad for your goals as you may think. The body is healthy and responsive to how we exercise and what we eat.

  2. **Ectomorph** body types are taller and thinner. We all know people who can eat whatever they want, whenever they want, and never gain a gram of weight. Their body type is ectomorph, meaning that genetically they have a lower body-fat percentage, but they usually find it difficult to develop muscle and keep it. Gaining weight is not the ectomorph's specialty. A fast metabolism is one of the reasons they can eat as much as they want.

  3. **Mesomorphs** have an athletic shape with a high muscle-to-fat ratio that puts them in the spotlight when it comes to idealized body types. They tend to have naturally 'fit' physiques and find it easy to build muscle, lose weight, and achieve a muscular physique.

Note that we are all a mixture of those body types and it doesn't matter what body type you are, you can still become the leanest in your body type. No matter what type you are, it is important to eat the right nutrients and follow the correct exercise program.

I am originally an endomorph, but I have trained my physique though my program to become mesomorphic, by combining my training techniques with my nutritional guide. My body still has endomorphic traits and can easily warn me if I overeat the wrong foods.

I have had many clients with a mixed ectomorph (thin and lean) body shape whose bad habit of eating too much fatty food eventually caught up with them.

My client Alice said,

"Ingrid, I could eat a piece of cake, drink Coke, and eat a packet of chips every day, but I was so skinny that my ribs were showing.

I could eat all the junk food I wanted and never put on weight. Look at me now, I am size 16/18 (Australian size, 14/16 USA size) and still crave my piece of cake every day."

So, I had to retrain Alice to follow the food groups that her body needed, along with personal training sessions so her body would release body fat the healthy way. My point is, do not beat yourself up if you have an endomorph body shape and envy the ectomorphs. We all have to follow a healthy lifestyle to keep our bodies healthy.

"LEARN TO LOVE YOUR BODY, NO MATTER WHAT SHAPE."

A good analogy is that, if you go to the hairdresser and have your hair colored, you feel great when it is done but you will have to book an appointment in six weeks to maintain the same look. Your body is no different. When you get used to the right routine and follow it constantly, you will find the right balance for your body type and you will lose fat and maintain your shape. Through the years, I have witnessed thousands of clients crash dieting and exercising unrealistically, and they have set themselves up for failure every time.

RESISTANCE TRAINING AND YOUR METABOLISMResistance training is the key that will open the door to a world of endless possibilities. It is the holy grail of fat loss and it can re-sculpt your body, transforming it into whatever you want. Not only will it transform your body, it will have a positive effect on your self-confidence and give you an inner strength. Research has proven a link between a strong body and a strong mind.

After having children, I re-started my resistance training program and in five months my body fat composition dropped from 30% to 12%. I looked toned and lean and the best part was I did not deprive myself of any carbohydrates. I continued to eat pasta, bread, potatoes, and rice on a regular basis.

Resistance training will burn the maximum number of calories and will continue to burn fat well after your training is over. So, in essence, your body continues to burn calories while you rest.How good is that? The more muscle you have,the more fat you burn. Let me explain. When you weight- train with a suitable program that involves high muscle recovery, your muscles will tone up and by eating a healthy, nutritious diet you will trick your body to release fat. Within eight weeks your metabolism will speed up and this means you can eat more calories without putting on body fat, but it is very important to find the correct program.

Resistance training, in its simplest form, is the movement of a muscle or muscle groups against a counterforce causing resistance to the muscle. The resistance may come from gravity, your own body weight, free weights, or pin-loaded equipment. Resistance training will stretch muscle fibers and the healing process will tone up your muscles and strengthen your bone density.

"By the age of 70 most women lose 20% of their bone density leading to osteoporosis."

Toning up and speeding up your metabolism will trigger your body to burn more fat and you will look slimmer and more in proportion. Remember, it doesn't matter what weight you are, but rather whatsize you are, because muscles weigh more than fat. For example, two women may be the same height and weight although one looks more toned and slimmer than the other because she has a lower body fat percentage.

Fact: The Australian Heart Foundation states that a waist greater than 31½ inches (80 cm) for women and 37 inches (94 cm) for men puts you in danger of heart disease. Measurements greater than these, regardless of your height or build, could indicate that internal fat is coating your organs and these fat deposits could increase the risk of heart disease and stroke.

[www.webmd.com/diet/features/weight-loss-wars-men-vs-women  
](http://www.webmd.com/diet/features/weight-loss-wars-men-vs-women) www.heartfoundation.org.au

"THROW AWAY YOUR SCALES! GO BY HOW YOU LOOK IN THE MIRROR AND BY YOUR WAIST MEASUREMENT!"

Your waistline should be measured around the belly button. For women, measurements between 23½ and 27½ inches(60– 70 cm) are considered to be small, measurements between 27½ and 31½ inches (70 – 80 cm) are considered medium, and measurements over 82 cm are considered large.

Rules to lose fat and cellulite:

Lose fat, not muscle or water.

Lose fat slowly, no more than 1 to 2 pounds (0.5 kg to 1 kg) per week. If you lose more, it is likely to be muscle and water.

Exercise regularly and keep going. Exercise needs to become part of your lifestyle.

Your exercise program should include both resistance training and cardio as both are vital for fat loss.

Never ever go on a crash diet or make radical changes to your nutrition.

Ways to speed up your metabolism

  1. Resistance training

  2. Recover your muscles by eating enough nutritious food.

  3. Regular cardio to break the plateaus.

Am I too old? Is it is too late?

No! It is never too late to start. Age has nothing to do with it and even if you start at 70, your metabolism will speed up if you eat the right food groups and start resistance training and cardio exercise.

Just check out my clients' before and after pictures!

DO NOT COUNT CALORIES!

There is no need to count calories. In fact, our bodies are so smart that if you count calories your body will get used to it and then, if you increase your daily calories, your body will store more fat.

By varying your daily caloric intake, you will trick your body into losing fat and you'll achieve better results. Make sure you never go hungry!

Do not eat less than the amount listed in the Carb Up Diet. If you eat less, your body will go into starvation mode, slowing your metabolism.

WATER WEIGHT RETENTION

Your body will retain water from day to day and for women this depends on your menstrual cycle. You will retain up to 4½ to 6½ pounds (2 to 3 kg) of fluid for a few days before, during, and after your menstrual cycle. It is important for you to understand the difference between fluid retention and fat gain.

Do not weigh yourself and, most importantly, do not stop drinking water and dehydrate your body. A few days after your menstrual cycle has finished, you will lose all the fluid that has been retained.

Another important point I need to make is that you must watch your sodium (salt) intake. All we need daily is 1500mg of sodium and any extra salt will make us retain more fluid, up to 11 to 17½ pounds (5 kg to 8 kg) of fluid. Try to avoid prepared low-fat frozen meals, canned food, soy sauces, and sachet soups and noodles. Drink plenty of water (4 pints or 2 litres) a day, as it will help release further fluids.

"REMEMBER, IT IS NOT YOUR WEIGHT THAT MATTERS, BUT YOUR BODY FAT COMPOSITION."

BODY FAT % COMPARISONS

 http://www.livestrong.com/article/529042-does-drinking-water-flush-out-sodium-in-the-body/
RESISTANCE TRAINING AND TONING

Did you know that no matter how many cardio or aerobic sessions you do, you will never burn the same amount of body fat or attain the same body shape as you would with resistance training?

No matter what age you are, it is never too late to start.

It is a myth that women bulk up with resistance training. Women do not have high enough testosterone levels in their bodies to build muscle like men do.

Toned muscles make you look slimmer.

Make sure you do the exercises safely and follow the exercise chart correctly.

Resistance training is proven to be the best way to shape your body in a short time.

Cellulite is fat. There is no magic cream, pill, machine, or treatment that can eliminate cellulite.

The Method eliminates cellulite with a holistic approach

CAN I TARGET AND LOSE FAT FROM SPECIFIC AREAS IN MY BODY(TUMMY,LEGS,OR ARMS)?

My clients ask me this question all the time. Remember, you can't lose fat from one specific area in your body.Your whole body burns body fat when you speed up your metabolism with structured resistance training/cardio and good nutrition. Let me explain – when your body tones up, it will be burning fat everywhere and you will notice fat loss all over your body. Your tummy, face, and arms, will all be reduced and toned up, while at the same time so will your thighs and bottom. Some people will retain more fat in their legs and bottom, while others will retain it in the tummy area, but either way you are losing body fat.

"BE PATIENT, YOUR BODY WILL RELEASE AROUND ONE POUND (HALF A KILO) OF FAT A WEEK."

 http://www.webmd.com/fitness-exercise/features/get-more-burn-from-your-workout

TARGET HEART RATEThis table shows the maximum fat burning level for your age. It will be easier looking at the table than calculating it.

Following this table, a person aged 40 would need their heart rate to be between 108 bpm to 126 bpm for them to be in the fat-burning zone.

VICIOUS CYCLE OF LOW CALORIE WITH HITT SESSIONS

Keep in mind:

High-intensity exercises will get your cardiovascular (heart and lungs) system fitter.

High intensity exercises may not make you lose the maximum amount of body fat or tone your body.

Any high impact exercises can cause deterioration of the joints and bones, which could lead to injury.

High Intensity Interval Training (HIIT) cardio requires short periods of intense anaerobic exercise. These workouts may not be as effective for fat loss or improving muscle tone.

The HIIT sessions require high intensity and it is unlikely a beginner or medium level person could keep up with these strenuous workouts. I usually advise my advanced clients to do a HIIT session once a week, however, this is optional and not necessary for fat loss.

HEALTHY APPROACH — CARB UP DIET AND EXERCISE METHOD

THE HIIT SESSIONS MAY NOT BE AS BENEFICIAL FOR FAT LOSS AS THE LISS SESSION.

Remember for your age; keep your heart rate at a comfortable pace around the 60 to 70% heartbeat per minute; you can ensure this by following page 140 and page 141.

In this book, I am designing your resistance training program as a maximum fat burning tool, as it will be considered aerobic and toning. The resistance training exercises will increase your heart rate to the fat-burning zone, as you will not have a rest period between the exercises. As your metabolism speeds up and increases, your body will tone up.

CALORIE AFTER BURN

CALORIE COMPARISON DURING AND AFTER EXERCISE

*Please note all figures are approximate

The graph above shows us that a person weight training for 60 minutes will burn 544 calories during the exercise and will also benefit from a whopping 610 extra after-burn calories, well after the exercise is completed. This (after burn) will result in effective and dramatic fat loss.

CALORIE AFTER BURN

CALORIE COMPARISON OF THE CARB UP EXERCISE METHOD TO OTHER FORMS OF EXERCISE

*Please note all figures are approximate
AEROBIC TRAINING

DO YOU KNOW WHAT AEROBIC EXERCISE IS?

WHAT IS THE DIFFERENCE BETWEEN CARDIO HIIT SESSIONS AND LISS (COMFORTABLEPACE) SESSIONS?

An exercise is formally aerobic when you keep the pulse rate at between 60 and 85% capacity. The ideal fat-burning zone, known as Low Intensity Steady State (LISS), is set as a comfortable pace and attained between 60 to 70% of your heart rate per minute. To calculate your maximum heart rate for fat burning, start with the figure 220 and minus your age from it. If you multiply the figure by 60% to 70%, it will give you your maximum heart rate for the ideal fat-burning zone. For example a 40 year old:

220 MINUS YOUR AGE (40) = 180 60 – 70% OF 180 = 126 126 IS YOUR MAXIMUM HEART RATE PER MINUTE FOR BURNING FAT.

It is easy to monitor your heart with a heart rate monitor. If you do not have a heart rate monitor you can gauge your heart rate by walking briskly; for the first ten minutes you should not be out of breath, and you should be able to maintain a specific rhythm while lasting a minimum of 30 minutes or more without stopping. At that point, you are in your fat-burning zone.

Notes to remember:

If you are exercising and you are short of breath then you are mainly burning glucose (the food you just ate).

If you are exercising for more than 30 minutes without stopping and feel you can continue, then you are using more fat storage and less glucose.

If you are exercising doing High Intensity Interval Training (HIIT) sessions you mainly will be using glucose (the food you just ate) and less fat storage.

THE UPPER BODY

The upper body consists of many muscle groups. To make this easy to understand, we will target five major muscles groups:

The biceps are located at the front of the upper arm. They work to rotate the hand and bend the arm from the elbow. Biceps muscles are used when you do hammer curls or bicep curl exercises.

The triceps muscles are located at the back of the upper arm, opposite the biceps. They work to extend your arm from the elbow. Triceps muscles are used when you do triceps dips, two-arm lying dumbbell triceps extensions, and two-arm sitting dumbbell triceps extensions.

The chest muscles are the pectorals. These muscles are large and when they are toned, your breast cleavage will look better. Pectoral muscles are used when you do push- ups, dumbbell chest press, or dumbbell flies.

The shoulder muscles are the deltoids. These muscles are located on the upper sides of the shoulders. Their function is elevating the arms and providing forward and side movement of the arms. Deltoid muscles are used when you do dumbbell overheads or dumbbell flies.

The back and side muscles are known as latissimus dorsi and trapezius. These muscles are crucial for keeping your posture and your spine straight. Exercises that work the back muscles are the back row, standing row, and lying row with dumbbells.

LOWER BODY MUSCLES AND ABDOMINALS

The 5 major muscle groups of the lower body, including the abdominals are listed below.

The quadriceps muscles are located at the upper front of the thigh. They work to extend the legs from the knees. Exercises that work the quadriceps are lunges, leg extensions, standing one-leg extensions, and squats.

The hamstring muscles are located at the upper back of the legs opposite the quadriceps. Exercises that work the hamstrings are the lying leg curl with dumbbells, glutes lift, hamstring fit-ball reverse, and floor hamstring kickback.

The glutes are the gluteus maximus, the largest muscle in the body. Its function is to keep our posture straight and enable us to lift our legs to climb stairs. Exercises that work the glutes are lunges, squats, glute squeezes, and floor hamstring kickbacks.

The calf muscles are located in our lower legs. Their function is to flex the foot up and down. It is important to work your calf muscles to get a lean, trim, and smaller look, especially when you wear high heels or show your legs. Exercises that work your calf muscles are calf raises and sitting calf raises.

As you follow The Method, you will be toning all your inner and outer muscles, and all the muscles, large and small, in your body.

UPPER ABDOMINALS

Your upper abdominals are located in the upper part of your tummy. Note that you will activate your abdominals more by using dumbbells instead of fitness equipment. Exercises to work the upper abdominals include lying upper abdominal crunches, lying fit-ball sit-ups, and planks.

The oblique abdominal muscles are located on both sides of your tummy. Exercises to activate your obliques are lying leg-cross obliques, lying oblique crunches, and side crunches.

The lower abdominals are located in the lower part of your tummy. Exercises to activate the lower abdominal muscles include the lower leg lift, fit-ball up and down lift, and lying leg raise.

STRETCH AND KEEP FLEXIBLE

Stretching is an important part of fitness that is generally overlooked or not done well enough to make any difference. It is very important to stretch to prevent injuries. Regular stretching is important for muscle flexibility. It helps the muscles to extend to their full range of movement, preventing damage to muscle tissue.

Certain sports cause a reduction in muscle flexibility. Jogging, boxing, and football all involve movements where muscles are not exercised through their full range. This can lead to muscle tightness and shortening. Exercise that overdevelops one muscle group while neglecting the opposing group (for example, the quadriceps and the hamstrings) results in an imbalance which retards flexibility.

Many benefits can be gained from a regular flexibility program:

Reducing the risk of injury.

Improving the range of movement of muscles.

Improving the efficiency of muscles.

Improving muscle co-ordination.

Relieving muscle tightness, which can cause weaknesses.

Rehabilitation/relaxation.

Stretching out fibrous tissue is important before it becomes a tight scar tissue, causing muscular injury. Stretching exercises can reduce painful menstruation by stretching pelvic and hips muscles. Flexibility training is carried out on the floor with a slow and gentle technique. Slow and even breathing is encouraged, to concentrate on one muscle at a time.

A great time to stretch is before a brisk walk. I remember, one day the family decided to go for a vigorous two-mile mountain hike. It was a beautiful Sunday afternoon, ideal for a walk with the family, I thought. Well. I got everything ready, drink bottles, snacks, sun screen, hats and off we went. Arriving at the mountain, I explained to the family we should stretch before we started the hike. While concentrating on the family's technique and doing demonstrations, I did not really stretch my muscles adequately. We began to climb, and 20 minutes into the hike we approached a steep section of the track. I felt tightness in my calf, andsuddenly a sharp pain stopped me in my tracks; I realized I had torn my calf muscle.

Well, it took 3 weeks of rest, ice, compression, and elevation (RICE) and slowly I recovered, but I made sure it did not prevent me from training. I continued to train and exercise around my injury. During my recovery, I was still able to train my upper and lower body without engaging my calf muscle. There are no excuses for not training. Nevertheless, it was a painful lesson and a great example of the consequences of not stretching properly prior to any exercise. Stretching prior to and after a training session will only take a few minutes, but will prevent feeling stiff the next day, or suffering a major injury.

"EXTENSIVE RESEARCH HAS SHOWN THAT ATHLETES WHO ARE MORE FLEXIBLE ARE BETTER PERFORMERS IN THEIR SPORT."

WORKING AROUND INJURIES

The Carb Up Exercise Program is very low impact. If you follow it correctly, there is little chance that you will aggravate a prior injury. I have trained many clients with back, knee, shoulder, and joint injuries. We use non-controversial exercises at all times. We work muscles with very low impact and without putting excessive pressure on your back, knees, or joints.

When your muscles get stronger, you will feel less pain because the muscles around your injury will be stronger and will provide more support and stability to help the injury to heal.

In this book, I have listed exercises for beginner, medium, and advanced levels. These exercises are all safe to use.

I constantly see controversial exercises which will lead to permanent injuries to the back, the knees, and the ankles being prescribed by young inexperienced trainers.

Over the past two decades, there has been an increase in overuse injuries caused by popular aerobic and endurance activities such as jogging, road-running, and intense aerobic exercise. The rate of injury among participants remains alarmingly high.

A well-planned exercise program should take careful account of goals and objectives, and also of previous injuries.

Jogging or skipping on the spot should be avoided because they lead you to use your toes, which can cause shin splints and stress fractures in the leg and foot.

If you enjoy jogging and wish to continue, keep your heels close to the ground and your knees bent slightly when landing, as this will absorb the shock when your weight hits your toes.

IF I AM SORE, SHOULD I CONTINUE WORKING OUT THE NEXT DAY?

It depends. In the first weeks you will feel sore which is normal. If your muscles are sore when you exercise, it helps to stretch them. Stretching speeds up their recovery and will make your muscles less prone to injury.

If your muscles are very sore keep going and make sure you do not stop exercising.You will progress more effectively if you do not miss weeks in between.

"STRONG MUSCLES" KEEP OUR BODY STRONG AND YOUNG."
CONTROVERSIAL EXERCISESDONKEY KICKS

DEEP KNEE BENDS

RAPID SPINAL TWISTING | STANDING SIDE BEND

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SAGGING PUSH-UP | STRAIGHT LEG RAISES

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STRAIGT LEG SIT-UP | RAPID SIDE LED RAISES

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SIDE LEG LIFTS | STRETCH ON KNEES

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BANANA BENDS

BALLISTIC ALTERNATE TOE TOUCHING | HEADBACK

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WALL CURL | SIT UP WITH FEET (SUPPORTED)

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FAST ARM SWINGS

THE CARB UP EXERCISE METHOD

How to use the Carb Up exercise Method.

STEP 1

Select on page 160 how many times a week you would like to exercise - 3, 4, 5 times?

STEP 2

Once you have selected the times you want to exercise, follow the resistance training exercises listed from pages (178). Make sure you select per training session upper or lower body.

Never do both upper and lower body exercises in one day as your muscles will not recover and tone up well.

You can train your core everyday as your abs muscles recover daily from page 194.

Keep going with the resistance exercises until 25 or 30 minutes passes.

Keep going with the resistance exercises in order of the circuits (never swap or change any of the exercises) until 25 minutes passes.

STEP 3

Then select the 30 minute cardio session you prefer, taking your dog for a walk it is up to you. I have a cross trainer at home so while I am watching tv I do 30 minutes cardio at a comfortable pace (LISS).

If you have a heart rate monitor check on page 166/167 your age keeping your heart rate between 60% to 70% maximum.

Example: I am 44 years of age I keep my heart rate between minimum 105 to maximum 124 b/m.

Angelica is 20 years of age her minimum heart rate is 120 and her maximum is 140 b/m.

STEP 4

Enjoy the journey and feel the body fat melt away!!!
EXERCISE EQUIPMENT

A gym is not necessary, but if you have a gym membership you can still follow the program.

All you need to start is a bench or a fit-ball, an exercise mat, and dumbbells weighing 6 to 9 pounds (3 to 4 kg) each. As you progress and become stronger, you may want to increase dumbbell weight to 10 to 13 pounds (5 kg or 6 kg).

The same holds true for men. Start with a 10 pound (5 kg) weight and then, as the exercise gets easier, increase it to 15 pounds (7 kg).

Remember to follow the correct techniques.

Reps and sets are terms used by personal trainers and professionals in the gym. Understanding the definition of sets and reps will help you to count and keep track of your fitness goals.

REPS

Reps is short for repetitions. A repetition specifies the number of times you perform an exercise. For example, let's say you do a squats exercise 12 times and then stop. You have done 12 repetitions. If you perform 15 triceps exercises, you have completed 15 repetitions.

SETS

A set refers to a group of reps. For example, if you do 12 reps of lunges 3 times, you have completed 3 sets of 12 reps, 36 in total. If you do 3 sets of triceps reverse of 15 reps each, you have done 3 x 15 reps, a total of 45.
BEGINNER LEVEL WORKOUT PLANNER1-6 WEEKS

Above is a beginner's exercise plan (followed by intermediate and advanced levels), with each session only 25 to 30 minutes. You can rotate the days, but ideally have a few days off between the sessions so that your muscles will recover and tone up. Be aware, you must rest your body.

You will start with Monday, upper body 25 minutes resistance training, then 30 minutes comfortable pace cardio. Wednesday, lower body resistance then 25 minutes comfortable pace cardio of your choice. It could be walking, rowing, the cross trainer, or a bike, but make sure you increase your heart rate according to your age group, following the maximum chart of fat burning. Then Friday, 25/30 minutes resistance training upper again and 30 minutes comfortable pace cardio.

The second week starts with a lower body resistance-training session on Monday,then comfortable pace cardio for 30 minutes. Wednesday focuses on an upper body resistance-training session, and then a 30 minute comfortable pace cardio session. On Friday, a lower body session, then a 30 minute comfortable pace cardio session. Alternate the weeks so that you will tone and balance all the muscle groups equally.

Never undertake resistance training in the same muscle group on consecutive days, as your muscles will not recover.

Note: Stretch three times a week or every day if you can.
INTERMEDIATE LEVEL WORKOUT PLANNER

6-12 WEEKS

TRAINING SESSIONS PER WEEK

Resistance | 4

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Comfortable pace cardio | 4

Abs | 3

Stretch | 3-4
ADVANCED LEVEL WORKOUT PLANNER

12-18 WEEKS

TRAINING SESSIONS PER WEEK

Resistance | 4

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Comfortable pace cardio | 5

Abs | 4

Stretch | 5-6

LOWER BODY RESISTANCE TRAINING EXERCISES

CIRCUIT 1

STRAIGHT FEETS SQUATS

BEGINNER

10 rep

INTERMEDIATE

15 reps

ADVANCED

20 reps

STANDING ONE LEG KICKBACK

Keeping your back straight, bring your leg back and change legs to activate glute muscles.

BEGINNER

10 reps each side

INTERMEDIATE

15 reps each side

ADVANCED

20 reps each side

STANDING ONE LEG GLUTES SQUEEZE

Activates glutes and oblique muscles. Keep back straight, push hips forward when executing.

BEGINNER

10 reps each side

INTERMEDIATE

15 reps each side

ADVANCED

20 reps each side

LEG EXTENSION BENCH

BEGINNER

10 reps

INTERMEDIATE

12 reps

ADVANCED

15 reps

CALVES RAISES

Increase resistance by adding weights.

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

CIRCUIT 1: MORE INFO

STRAIGHT FEET SQUATS

Tone and tighten the entire leg muscles.

WARNING

Keep your back straight and make sure your knees do not pass your toes as you are squatting. As you get more advanced, you do not need to hold onto a chair and you might want to use dumbbells. Keep feet straight when squatting sitting back movements without knees passing your toes.

BEGINNER

10 reps hold down midway not low for 7 seconds

INTERMEDIATE

15 reps hold down on your last rep for 10 seconds

ADVANCED

20 reps, hold down on your last rep for 15 seconds. Use 9 pound dumbbells (4 kg) and make sure you follow the correct procedure.

As you get stronger increase the weights to 11 pounds (5 kg) and then 13 pounds (6 kg) using the right techniques.

BEGINNER

10 reps hold last rep for 5 seconds

INTERMEDIATE

12 reps hold last rep for 5 seconds (you could hold a 6 pound (3 kg) dumbbell between your feet)

ADVANCED

15 reps hold last rep for 5 seconds (you could hold a 6 pound (3 kg) dumbbell between your feet)

LEG EXTENSION ON BENCH: VARIATION LEG EXTENSION AT THE GYM

Tone front leg muscles and lower abs (lower abs muscles). PS. you could use dumbbell or ankle weights.

WARNING

Maintain control of the movement, never arch your back, suck in tummy to maximize use of abs. Keep breathing; never hold your breath when doing any exercise! If you are arching your back, you are sitting too far forward or reduce the weights.

BEGINNER

12 reps no weights

INTERMEDIATE

15 reps. You may hold a 7 to 9 pound (3 to 4 kg) dumbbell

ADVANCED

20 reps you may hold weight ( 3 to 4) kg dumbbell

CALF RAISES (CALVES RAISES MACHINE)

Tone up calves.

WARNING

Make sure your back is straight, lock your knees and do the full range of movement all the way up and down on each side then swap legs

CIRCUIT 2

STRAIGHT LUNGE

BEGINNER

10 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

LYING GLUTE SQUEEZE

BEGINNER

10 reps each side

INTERMEDIATE

15 reps each side

ADVANCED

20 reps each side

LYING LEG CURL

BEGINNER

12 reps each side

INTERMEDIATE

15 reps each side

ADVANCED

20 reps each side

FLOOR ONE HAMSTRING LIFT

BEGINNER

12 reps each side

INTERMEDIATE

15 reps each side

ADVANCED

20 reps each side

CALVES RAISES

Increase resistance by adding weights.

BEGINNER

12 reps each side

INTERMEDIATE

15 reps each side

ADVANCED

20 reps each side

CIRCUIT 2: MORE INFO

STRAIGHT LUNGES GLUTES SQUEEZE

This exercise will tighten and tone the front muscles of your legs and bottom.

WARNING

As you are bending your leg down make sure your knees do not pass your toes, keep your back straight contract your abs (suck in abdominals tummy) to stabilize core muscles. (If this exercise is too hard, do not use the dumbbell weights). As you get stronger, you may use dumbbells. Always look in front of you to keep your balance.

GLUTES SQUEEZE PLACING FEET ON BENCH/VARIATION ON FITBALL/OR ON EXERCISE MAT

Tone and tighten abs and glutes.

WARNING

Keep your tummy contracted engage ab muscles, lock your knees at all times and keep breathing.

BEGINNER

10 reps hold 5 seconds on last repetition

INTERMEDIATE

15 reps hold 10 seconds on last repetition

ADVANCED

20 reps hold for 10 seconds on the last repetition

LYING LEG CURL WITH DUMBBELL (VARIATION OF LEG CURL AT THE GYM)

Tone and tighten glutes and back leg muscles.

WARNING

TAs you are bending your leg down make sure your knees do not pass your toes, keep your back straight contract your abs (suck in abdominals tummy) to stabilize core muscles. (If this exercise is too hard, do not use the dumbbell weights). As you get stronger, you may use dumbbells. Always look in front of you to keep your balance.

ONE LEG HAMSTRING LIFT (NO FITBALL NEEDED) FLOOR/ VARIATION ON BENCH/ VARIATION ON FITBALL

Tone up the back of the leg (hamstrings) and core muscles, abs including glutes (buttock muscles).

WARNING

Do not arch your back, do not bring your leg too low or too high when lifting them, keep control of the movements at all time, and do one leg at the time.

(Instead of buying a bench, an alternative is to substitute it with a fitball.)

CIRCUIT 3

WIDE SQUATS

BEGINNER

10 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

GLUTES LIFT (BENCH OR FITBALL)

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

FLOOR HAMSTRING KICKBACKS (STRAIGHT LEG, ANKLE WEIGHTS)

BEGINNER

12 reps each side

INTERMEDIATE

15 reps each side

ADVANCED

20 reps each side

FITBALL HAMSTRING REVERSE

BEGINNER

10 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

GLUTES SQUEEZE

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

CALVES RAISES

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

CIRCUIT 3: MORE INFO

WIDE SQUATS

For more advanced level do not hold the chair.

Make sure to correctly use the right techniques.

Squat (develops and gives definition to the front leg muscles and inner muscles of the thigh.

WARNING

When executing the squat, make sure your knees do not pass your toes, allowing all the weight and pressure to the back of your heels. Keeping your toes pointed out, and back straight will allow multiple muscle groups in your legs to be worked. This technique eliminates the chances of potential injuries in the future. Use 9 pound (4 kg) dumb bells, if the exercise is easy then you could increase weights gradually to 11 or 13 pounds (5 kg to 6 kg) following the correct techniques.

BEGINNER

10 reps hold for 10 seconds down on the last rep

INTERMEDIATE

15 reps hold for 15 seconds down on the last rep

ADVANCED

20 reps hold for 20 seconds down on the last rep

FLOOR HAMSTRING KICK BACK

This exercise tightens and tones the back of the leg (hamstrings) and the glutes muscles.

P.s. you can use ankle weights.

WARNING

Make sure you contract the tummy muscles; do not kick leg back too high, as you will put pressure on your lower back. Always return the leg to the starting position without touching the floor. Ensure that you perform this exercise at a medium speed level, and not too fast.

FITBALL GLUTES HAMSTRING REVERSE

Tone hamstring muscle (back of leg muscle), abs.

WARNING

Place your feet on the ball while laying down, lift contracting your tummy muscles reverse in and out ball keeping full control of the movement. Note: make sure the fitball is inflated well but not overinflated.

GLUTES SQUEEZE

Tone buttock area and lift bottom.

P.S. you could use ankle weights.

WARNING

Keep your knees locked while contracting your ab muscles by sucking in your tummy (contracting abdominals) while breathing, then bring both legs up. Keep squeezing buttock through the exercise.

Do not lift your upper body while executing this exercise.

CIRCUIT 4

LEG EXTENSION BENCH

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

ONE LEG HAMSTRING LIFT FITBALL

BEGINNER

12 reps each side

INTERMEDIATE

15 reps each side

ADVANCED

20 reps each side

AB SCISSORS

BEGINNER

10 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

GLUTES LIFT (BENCH OR FITBALL)

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

FLOOR HAMSTRING KICKBACKS (BENT LEG, ANKLE WEIGHTS)

Increase resistance by adding weights.

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

CIRCUIT 4: MORE INFO

AB SCISSORS

Tone hamstring muscle (back of leg muscle), abs.

WARNING

Place your feet on the ball while laying down, lift contracting your tummy muscles reverse in and out ball keeping full control of the movement. Note: make sure the fitball is inflated well but not overinflated.

BEGINNER

10 reps hold for 5 seconds tempo

INTERMEDIATE

15 reps hold for 5 seconds tempo

ADVANCED

20 reps hold for 5 to 10 seconds

FITBALL GLUTES LIFT

Tighten and tone buttock muscles, and abs.

WARNING

Keep back straight, lift up and down while locking your knees at all times, when you lift up your buttock muscle they should be squeezed and then released when coming down.

BEGINNER

10 reps hold for 10 seconds down on the last rep

INTERMEDIATE

15 reps hold for 15 seconds down on the last rep

ADVANCED

20 reps hold for 20 seconds down on the last rep
CORE TRAINING EXERCISES

CIRCUIT 1

SIT UPS LEGS UP

BEGINNER

12 to 15 reps

INTERMEDIATE

15 to 20 reps

ADVANCED

20 to 25 reps

LYING LEG CROSS OBLIQUES

BEGINNER

10 reps each side

INTERMEDIATE

10 reps each side

ADVANCED

13 reps each side

LEG RAISES LOWER ABS

Activates glutes and oblique muscles. Keep back straight, push hips forward when executing.

BEGINNER

12 to 15 reps

INTERMEDIATE

15 to 20 reps

ADVANCED

20 to 25 reps

LOWER BACK EXTENSION

BEGINNER

10 reps

INTERMEDIATE

12 reps

ADVANCED

15 reps

CIRCUIT 1: MORE INFO

LYING LEG CROSSED OBLIQUES

Tone up abs area specially obliques, and lower back.

WARNING

Place arms under pelvis, do not arch your back and bring your legs in a controlled movement up and down.

LYING ARMS UP SIT-UPS

Tone abs area especially upper and lower back.

WARNING

Do not pull your neck towards your chest, lift from upper part of your body looking at a 60 degree angle. Lift half way, control movement.

LYING LEG RAISE (VARIATION WITH FITBALL)

Tone the entire abs area especially lower abs.

WARNING

Place your arm under your pelvis; do not arch your back. Bring your legs up and down while keeping your knees slightly bent. If you feel pain in your lower back do not bring your legs too low.

CIRCUIT 2

LYING FULL SIT UP

BEGINNER

10 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

LYING LEG RAISES

BEGINNER

12 reps each side

INTERMEDIATE

15 reps each side

ADVANCED

20 reps each side

Can incorporate variation using fitball.

LYING OBLIQUES

BEGINNER

10 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

LOWER BACK EXTENSIONS

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

CIRCUIT 2: MORE INFO

BEGINNER

10 to 12 reps

INTERMEDIATE

12 to 17 reps

ADVANCED

20 reps to 25 reps Hold for few seconds on the last rep.

LYING LEG RAISE

Tone the entire abs area especially lower abs.

WARNING

Place your arm under your pelvis; do not arch your back. Bring your legs up and down while keeping your knees slightly bent. If you feel pain in your lower back do not bring your legs too low.

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 to 25 reps

OBLIQUES CRUNCHES

Tone abs (especially oblique muscles) and lower back.

WARNING

Keep your upper body straight when coming up; do not push your neck toward your chest. If your neck hurts, do not look up, just look at a 60-degree angle when coming up. Perform this exercise at a medium pace not fast.

BEGINNER

10 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

LOWER BACK PRONE

Activate the lower back muscles (it is important to balance and tone all the muscles of the body as you will prevent injuries ,if you are training your core muscles it is important to train your lower back muscles to stabilize and tone all the opposite muscles.

WARNING

When executing this exercise keep your legs on the mat ,just lift your upper body while your arms are forward hold for second and then release your upper body back on the mat.

CIRCUIT 3

PLANKS

BEGINNER

12 seconds

INTERMEDIATE

15 seconds

ADVANCED

25 seconds

SEATED KNEE PULL-INS

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

SEATED LEG CROSS OBLIQUES

BEGINNER

10 reps each side

INTERMEDIATE

15 reps each side

ADVANCED

20 reps each side

Tone lower Abs and oblique muscles

WARNING

When performing this exercise do not arch your back, keep full control of the movement to avoid injury.

CIRCUIT 3: MORE INFO

PLANKS

Activate the entire core upper and lower.

WARNING

Place elbows directly beneath the shoulders, lats side of the back must be contracted relaxing the shoulders. Abs must be contracted at all times keeping the back straight.

SEATED KNEES PULL- IN

Activate the whole core area.

WARNING

Place hands under glutes and bring legs in and out while breathing all the time. Do not arch your back.
UPPER BODY TRAINING EXERCISES

CIRCUIT 1

STANDING BICEP CURL

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

STANDING TRICEP REVERSE

BEGINNER

12 reps each side

INTERMEDIATE

15 reps each side

ADVANCED

20 reps each side

PUSH UP ON BENCH

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

STANDING SHOULDER FLYS

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

STANDING BACK ROW

Keep back straight, relax your shoulders, keep dumbbell close to your body. Do not lock elbows.

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

CIRCUIT 1: MORE INFO

BICEP CURL WITH DUMBBELLS

Shape and tone the front muscles of arm bicep muscles.

WARNING

Keep back straight, never lock your elbows, go all the way down and up without locking arms. Keep breathing.

TRICEPS REVERSE WITH DUMBBELL (LYING/SITTING OR STANDING)

Define and tone back part of the arms (If sitting on a fitball you will engage the ab muscles more).

WARNING

If using a fitball keep your back straight contracting glutes. As you are bringing the dumbbells down be careful of your face. As you push-up, do not lock your elbows. Keep breathing and contract your abs

PUSH-UP ON BENCH (OR FIRM SURFACE, SOFA)

Define and tone chest muscles and abs

WARNING

When leaning forward ensure that the surface is stable and firm, do the push-up in a controlled range of movement. Keep breathing, relax shoulders do not tense.

STANDING SHOULDER FLY WITH DUMBBELLS

Tone and define shoulders, engages ab muscles.

WARNING

Standing with your back straight when lifting weights, do not lift your shoulders, relax shoulders, it is only your arm movement, do not lock your elbows. Keep contracting abs while breathing.

STANDING BACK ROW

Tone and define the back muscles, (getting rid of the back fat).

WARNING

When performing this exercise stand keeping your back straight and when lifting do not lift your shoulder or tense them keep them relaxed. Just lift the dumbbells up and down without locking elbows; keep breathing.

CIRCUIT 2

STANDING HAMMER CURL

BEGINNER

10 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

TRICEP DIP ON BENCH

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

LYING CHEST FLYS

BEGINNER

10 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

SEATED OVERHEAD DUMBBELL PRESS

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

LYING TWO ARMS ROW

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

CIRCUIT 2: MORE INFO

HAMMER CURL DUMBBELLS

Tone and define the longer part of the bicep muscles (when you change the position of the handgrip you will work different part of the muscles).

WARNING

Never lock elbows, do range of movement all the way down and up, keep posture straight and keep breathing.

TRICEPS DIP ON BENCH (VARIATION GYM TRICEPS DIP MACHINE OR CABLE)

Define back of the arm (triceps muscle).

WARNING

Place your hand in a straight position, if wrists hurt change exercise to alternative triceps exercise. Keep your back straight, go down and up in a controlled range of movement without locking your elbows. Never lock your arms as you put pressure on your elbows.

LYING CHEST FLYS

Tone the chest muscles (Pectoral muscles).

WARNING

Keep your elbows slightly bent, avoid arching your back ,inline dumbbells with your chest muscles.

OVERHEAD DUMBBELLS PRESS (VARIATION OVERHEAD MACHINE)

Define and shape shoulder muscles

WARNING

Keep your back straight, suck in your tummy and keep breathing. Do not lock elbows, controlled movement up and down.

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LYING TWO ARMS BACK ROW WITH DUMBBELLS (VARIATION BACK ROW MACHINE)

Tone and define the back muscles getting rid of the back fat.

WARNING

Do not tense up your shoulders, relax them, bring both arms up and down without locking your elbows, do movements at a medium pace.

CIRCUIT 3

SEATED BICEP CURL

BEGINNER

12 seconds

INTERMEDIATE

15 seconds

ADVANCED

25 seconds

SEATED TRICEP REVERSE

BEGINNER

12 reps each side

INTERMEDIATE

15 reps each side

ADVANCED

20 reps each side

BENCH PULL-OVER

BEGINNER

10 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

SEATED INNER SHOULDER PRESS

BEGINNER

10 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

ONE ARM BACK ROW

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

CIRCUIT 3: MORE INFO

SEATED BICEP CURL

Tone and define front part of the arm (bicep muscle).

WARNING

When seated come forward keeping your back straight, perform the exercise at a medium pace and do not lock your elbows. Do one arm at a time. Keep breathing.

SEATED TWO ARM TRICEPS REVERSE

Tone the entire back of the arms (triceps muscle) tones the abs as well.

WARNING

When seated lift weights do not arch your back keep elbows in without locking them during the range of movement. Keep breathing.

BENCH PULL-OVER

Tone latissimus dorsi , chest muscles,and even triceps.

WARNING

When performing this exercise keep your abs contracted without arching your back. Bend slightly your elbows.

SEAT INNER SHOULDER PRESS

Tone shoulders and triceps muscles.

WARNING

Do not arch your back fully contract your abs when performing this exercise.

ONE ARM BACK ROW (VARIATION LAT PULLDOWN MACHINE)/GRAVITON/SEATED BACK ROW)

Define and strengthens back muscles (to get rid of the back fat).

WARNING

Keep your back straight, bring arm up and down with a control movement. (As you get stronger, you can increase weight of the dumbbell). Work each side keep breathing.

CIRCUIT 4

SEATED ONE ARM HAMMER CURL

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

25 reps

LYING TRICEP REVERSE

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

Warning: Do not lock elbows, do not arch back when executing exercise.

STANDING SHOULDER FLYS

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

FULL OR HALF PUSH UP

BEGINNER

15 reps

INTERMEDIATE

20 reps

ADVANCED

20 reps full push ups

FORWARD BACK ROW WITH DUMBBELLS

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

CIRCUIT 4: MORE INFO

SEATED ONE ARM HAMMER CURL

Tone the bicep muscle.

WARNING

When performing this exercise keep your back straight ,full range of movement without locking your elbows, one arm at a time.

TRICEPS REVERSE WITH DUMBBELL (LYING/SITTING OR STANDING)

Define and tone back part of the arms (If using a fitball you will engage the ab muscles more).

WARNING

If using a fitball keep your back straight contracting glutes. As you are bringing the dumbbells down be careful of your face. As you push-up, do not lock your elbows. Keep breathing and contract your abs.

STANDING SHOULDER FLY WITH DUMBBELLS

Tone and define shoulders, engages ab muscles.

WARNING

Standing with your back straight when lifting weights, do not lift your shoulders, relax shoulders, it is only your arm movement, do not lock your elbows. Keep contracting abs while breathing.

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HALF OR FULL PUSH UP

Tones chest muscles and engages ab muscles.

WARNING

Place your hands in line with your shoulders, bend up and down and do not arch your back. Never lock your elbows, keep breathing.

BEGINNER

15 reps hold 15 seconds down on the last rep

INTERMEDIATE

20 reps hold 20 seconds down on the last rep

ADVANCED

Full push up 15/20 reps hold 30 seconds down on last rep.

FORWARD BACK ROW WITH DUMBBELLS

Tone back muscles and latissimus dorsi (trapezius muscle).

WARNING

Keep back straight leaning forward and knees bent, back straight and full control of the dumbbells and movement without locking your elbows.

CIRCUIT 5

STANDING HAMMER CURL

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

25 reps

LYING TRICEP EXTENSION

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

LYING CHEST PRESS

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps full push ups

LYING WIDE BACK ROW

BEGINNER

12 reps

INTERMEDIATE

15 reps

ADVANCED

20 reps

CIRCUIT 5: MORE INFO

HAMMER CURL DUMBBELLS

Tone and define the longer part of the bicep muscles (when you change the position of the handgrip you will work different part of the muscles).

WARNING

Never lock elbows, do range of movement all the way down and up, keep posture straight and keep breathing.

LYING TRICEP EXTENSION

Tone the tricep muscle.

WARNING

When performing this exercise inline your elbows with shoulder ,do not arch your back.

