HGBooks February Key Titles 2019 by Hardie Grant Publishing

Key Titles January 2019

From Crook to Cook Platinum Recipes from Tha Boss Dogg's Kitchen Snoop Dogg "You know it’s blazin’ up in my kitchen. I’m takin’ the cookbook game higher with a dipped and whipped collection of my favorite recipes, ya dig?" — Snoop Dogg You've seen Snoop work his culinary magic on VH1's Emmy-nominated Martha and Snoop's Potluck Dinner Party, and now, Tha Dogg's up in your kitchen...with his first cookbook.

Publication

23 October 2018

Binding

Hardback

Price

AU$39.99

ISBN

9781452179612

Publisher

Chronicle Books

Imprint

Chronicle Adult

Series

Category

Food & Drink

Format

229 x 190 mm

Extent

192pp

Illustrations

Full colour photos throughout

Age Range

Terms

SOR

Delivering 50 recipes straight from his own collection, Snoop's cookbook features OG staples like Baked Mac & Cheese and Fried Bologna Sandwiches with Chips, and new takes on classic weeknight faves like Soft Flour Tacos and Easy Orange Chicken. And it don't stop...Snoop's giving a taste of the high life with remixes on upper echelon fare such as Lobster Thermidor and Filet Mignon. But we gotta keep it G with those favorite munchies too, ya know? From chewy Starbursts to those glorious Frito BBQ Twists, you should have an arsenal of snacks that'll satisfy. And of course, no party is complete without that Gin and Juice and other platinum ways to entertain. The Doggfather's got you covered – complete with epic stories and behind-the-scenes photos that brings this masterpiece to life.

Author Details Is there anyone more iconic and beloved than Snoop Dogg? From music to movies to TV, Snoop Dogg has been an integral part of our mainstream media for 20+ years, and there are millions of diehard Snoop fans. His Emmy nominated TV show, Martha & Snoop's Potluck Dinner Party, centers on entertaining and cooking. Not only is Snoop keeping busy with his show, he just released a new gospel album (Bible of Love), started a cannabis lifestyle company (Merry Jane), and is soon to be a bestselling cookbook author! Also being celebrated this year: the unveiling of Snoop’s star on the Hollywood Walk of Fame; the 25th anniversary of his debut album, Doggystyle; plus more episodes of Martha & Snoop's Potluck Dinner Party. The half hour cooking show features the hosts preparing their own dishes with celebrity guests who have included Queen Latifah. Seth Rogan, Ice Cube, 50 Cent, Kathy Griffin, Usher, and many more. The show is available via online streaming on VH1 and can be accessed internationally in Asia, Canada, Australia, and the UK.

Available 23 October

Key Information • Snoop Dogg has 26.3 million followers on Instagram, 36 million followers on Facebook, 17.3M followers on Twitter, and 2.1M subscribers on YouTube. • Pre-launch video with Snoop announcing the book and encouraging pre-orders on his social accounts. • Momentum leading up to publication by asking fans to post photos showing how excited they are for Snoop’s Cookbook using a dedicated hashtag (hashtag TBC with Snoop’s team and Chronicle Books team). • Influencer mailing with an ask for people to show their favorite recipes from the book and use dedicated hashtag. • Showcase exclusive behind the scenes content and images to share on social. • Messaging during months leading up to book launch focussing on driving preorders. • Styled lifestyle photography for social sharing and ads. • Email creative and web banners. Publication

23 October 2018

Binding

Hardback

Price

AU$39.99

ISBN

9781452179612

Publisher

Chronicle Books

Imprint

Chronicle Adult

Series

Category

Food & Drink

Format

229 x 190 mm

Extent

192pp

Illustrations

Full colour photos throughout

Age Range

Terms

SOR

Available 23 October

• Social media headers promoting book. • In the US, media pitches will include: Martha Stewart Living, In Touch, Parade, Entertainment Weekly, People, New York Magazine, The New York Times, Wall Street Journal, Washington Post, Food & Wine, bon appetit; Food52, NPR, Thekitchn, Tasting Table, Eater, Munchies, Healthyish and Vice; Entertainment Tonight, Jimmy Fallon, Stephen Colbert, Ellen and CBS

Sunday Morning.

Billionaire’s Bacon This is for when you on some real player shit and ain’t got time for that regular swine. I’ve heard this called Millionaire’s Bacon—some black pepper for that smoke, a little fire from some cayenne, and a heap of brown sugar like D’Angelo, and you’ve just fried up a pile of Uncle Snoopy’s Billionaire Bacon. Like my guy Justin Timberlake, as my other homie Sean Parker, said in that Zuckerberg flick The Social Network, “A million dollars isn't cool. You know what's cool? A billion dollars.” Now eat up and go get that!

SERVES 4 INGREDIENTS ½ cup [100 g] packed light brown sugar 1 tsp cracked black pepper ½ tsp cayenne pepper 8 slices thick-cut bacon 1. Preheat the oven to 400°F [200°C], with a rack in the top third of the oven. Line a baking sheet with aluminum foil, place a wire rack on top of the foil, and set aside.

SNOOP DOGG

2. In a small bowl, stir together the brown sugar, black pepper, and cayenne. 3. Lay the bacon slices on the rack. Spread the brown sugar mixture evenly over the bacon.

5. Remove the baking sheet from the oven and cool the bacon for 5 minutes on the rack. Serve warm with Scrambled Eggs and Cheddar Cheese (page XX) or in the Mile-High Omelet (page XX).

4. Place the baking sheet in the oven and bake for 25 to 30 minutes, rotating the baking sheet halfway through the baking time to ensure even cooking. The bacon is done when it’s crispy and glazed.

8 Tbsp [1 stick, or 110 g] unsalted butter, melted, plus more for serving Maple syrup, for serving TO BRINE THE CHICKEN FOLLOW THE RECIPE AND METHOD ON PAGE XXX. TO BATTER THE CHICKEN, FOLLOW METHOD ON PAGE XXX. TO FRY THE CHICKEN: 1. In a large Dutch oven over medium heat, heat the canola oil to 350°F [180°C]. Set a wire rack over a plate or line a pan with brown paper and set aside. 2. Working in batches beginning with the drumsticks, carefully add the chicken to the hot oil, careful not to crowd the chicken, otherwise it’ll become greasy. Once the chicken is added, the oil’s temperature will drop to between 300°F and 320°F [150°C to 160°C]. Watch and adjust the heat to maintain a consistent 350°F [180°C] temperature. 3. Fry the drumsticks for about 15 minutes, or until golden.

SNOOP DOGG

Once the chicken is done, remove each piece with tongs and transfer to the prepared rack or pan to drain. Sprinkle generously with salt. 4. Fry the breasts and thighs for about 10 minutes, or until golden. If the chicken is getting too dark, lower the heat. When done, transfer to the rack or pan. Sprinkle generously with salt. 5. Fry the wings for about 8 minutes, or until golden. When done, transfer to the rack or pan. Sprinkle generously with salt. 6. Let the chicken rest for at least 10 minutes before serving. TO MAKE THE WAFFLES: 1. Preheat a waffle maker to 350°F [180°C]. 2. vIn a large bowl, stir together the flour, sugar, and cornmeal until combined. In another bowl, beat the eggs and add the buttermilk, vanilla, and melted butter. Gradually add the dry mixture to the wet until incorporated (the batter will be lumpy).

3. Following the manufacturer’s instructions, pour the batter into the waffle maker and cook the waffles until golden brown. 4. Top each waffle with a large pat of butter. Add your favorite piece of fried chicken and pour on plenty of maple syrup. Top each waffle with a large pat of butter. Add your favorite piece of fried chicken and pour on plenty of maple syrup.

Bow Wow Brownies and Ice Cream My greatest recipe is Bow Wow Brownies. The key is to make sure they're nicely baked. If I really want to take it up a notch, I might even add a dash of my secret ingredient—a sprinkle of Snoop's herbs and spices really gives those things a kick. They'll come out the oven smelling real aromatic, and a couple bites will leave you feeling like you're on cloud nine. This is why you bought the book right? So what the hell you waiting on? Go get baked! SERVES 6 INGREDIENTS ⅔ cup [90 g] all-purpose flour ¼ tsp baking soda ½ tsp salt ½ cup [100 g] granulated sugar 3 Tbsp unsalted butter 2 Tbsp whole milk 2½ cups [450 g] milk chocolate morsels 2 large eggs ½ tsp pure vanilla extract Your favorite vanilla ice cream, for serving Chocolate sauce, for serving

SNOOP DOGG

4. Add the eggs and vanilla to the chocolate. Stir until blended and smooth. 5. Gradually add the flour mixture to the chocolate, stirring until just combined. Spread the batter evenly into the prepared pan. Sprinkle the top of the batter with the remaining 1 cup [180 g] of chocolate morsels.

1. Preheat the oven to 325°F [165°C], with a rack in the middle position. Butter an 8-by-8-in [20-by-20-cm] square baking pan and set aside.

6. Place the pan in the oven and bake for 25 to 30 minutes, rotating the pan about halfway through the baking time to ensure even cooking, until the brownies are set and the edges looked baked.

2. In a small bowl, whisk the flour, baking soda, and salt. Set aside.

7. Remove the brownies from the oven and place on a wire rack to cool in the pan.

3. In a medium saucepan over medium heat, combine the sugar, butter, and milk. Bring to a boil. Remove the pan from the heat and add 1½ cups [270 g] of the chocolate morsels. Stir until the chocolate is melted and smooth.

8. Cut the brownies into 6 large squares. Serve topped with vanilla ice cream and chocolate sauce, if desired.

108

109

I V. D E S S E R T

Dream Life Journal Kristina Karlsson This journal is your essential workbook for all the exercises in Kristina Karlsson's inspiring book Your Dream Life

Starts Here. Putting pen to paper and working through the exercises at the end of each chapter is where you will get the most value from Your Dream Life Starts Here. Reading is one way of learning, but absorbing yourself in doing the exercises will take you to a whole new level and will have the most positive impact on your life. You'll find the exercises stimulating, fun, challenging, exhilarating and sometimes perhaps confronting. But your dream life lies somewhere beyond your comfort zone. Publication

01 October 2018

Binding

Notebooks & Journals

Price

AU$24.99 | NZ$27.99

ISBN

9780648331209

Publisher

Hardie Grant Books

Imprint

Hardie Grant Local Consignment

Series

Category

Stationery

Format

235 x 175 mm

Extent

268pp

Illustrations

Age Range

Terms

Kristina Karlsson, founder of kikki.K and author ofYour Dream Life Starts Here , highly recommends that you use this journal designed specifically to accompany the book. It includes all the worksheets and space you need – making the process simple and easy for you. Author Details Kristina Karlsson is the founder and Creative Director of global Swedish design and stationery business, kikki.K (102 kikki.K stores, stocked in another 250 and sold online to stationery and design lovers in more than 147 countries worldwide). She's also a sought-after international speaker, a passionate learner and self-improver – and the proud mother of two children, Axel and Tiffany, with her partner, Paul. With the deep personal experience of the power of dreaming and then doing, Kristina is on a mission to encourage people the world over to follow their own dreams. Her new dream is to inspire and empower 101 million people just like you to write down their own dreams on paper and set about bringing them to life. Why? Because by dreaming, we can all help to make the world a better place, starting with us.

Key Information

Available 1 October

• An essential guide designed to help you put all the wisdom and inspiration of Your Dream Life Starts Here into practice. • Exercises help you to absorb the philosophy behind the book, allowing you to make positive steps towards your Dream Life.

AFL Wit and Wisdom of the coaches Eamon Evans

Whether you're an elite athlete, ambitious professional, dedicated parent or hard-working student, all of us are at times challenged by doubts and set-backs. This collection of inspiring and oft times hilarious quotes from some of Australia's leading AFL coaches will lighten your mood and give an insight into the lives of people truly challenged by adversity. Here they offer up some brilliant thoughts to keep you winning!

Draft Cover

From Mick Malthouse: 'The meek may inherit the earth – but they will never win games of football' to Allan Jeans: 'Footballers are like sausages ... you can fry them, grill them, bake them ... they're still sausages.' John Kennedy 'Don't think...DO!' to Jack Dyer about a concussed player who isn't sure who he is: 'Tell him he is John Coleman and send him back on'.

Author Details

Publication

01 December 2018

Binding

Paperback

Price

AU$19.99 | NZ$22.99

ISBN

9781743795347

Publisher

Hardie Grant Books

Imprint

HG Local

Series

Category

Sport

Format

198 x 128 mm

Extent

196pp

Illustrations

B&W drawings

Age Range

Terms

SOR

Available 1 December

Eamon Evans has spent all his working life writing. Based in Melbourne, Australia, he has been an in-house writer for Bigpond Sport. He has also been a regular journalist for the Sunday Herald Sun, the Adelaide Advertiser, the Sunday Times and the Courier Mail writing about AFL, cricket and tennis. Eamon has written a bunch of successful books on sport and popular culture.

Key Information • Small format and great price makes this book an excellent gift for the footy lover in your life –brother, cousin, work colleague, Kris Kringle, stocking stuffer, etc! • Messages range from inspiring to hilarious with knowledge to be gleaned from this book. • Includes all of the great coaches, current and historic, from the AFL • AFL has biggest fan base for team sport in Australia. Some 6.3 million Australians aged 14+ support an AFL club, or 35 percent of the population, with women making up 41 percent of these suporters.

AFL WIT & WISDOM

TOUGH LOVE

‘I probably was the most autocratic, dictatorial coach ever in AFL completion. And sometimes I think the only thing I miss in coaching is looking 22 grown men in a room and abusing the hell out of them for an hour, nobody saying anything – just nodding and agreeing with me.’

‘Next time you’re having a meal of bacon and eggs, just ask yourself who made the greatest commitment to the meal – the pig or the fowl? The old chook’s partially involved by providing the egg. The pig made a total commitment.’ HAWTHORN’S ALLAN JEANS IMPLORING HIS PLAYERS TO COMMIT TO – AND/OR DIE FOR – THE CAUSE.

DAVID PARKIN MAY BE A REAL SWEETHEART. BUT IF SO, HE HIDES IT QUITE WELL. 2

AFL WIT & WISDOM

TOUGH LOVE

‘It will be defence first, defence second and defence third.’ Newly appointed Carlton coach Mick Malthouse describing his complex game plan.

‘I’m a bit of a chameleon. I tend to be what I need to be, where I need to be it, and when I’m coaching I’ve got to be that and I prefer to be what I’m not without the coaching at this stage of my life.’ LEIGH MATTHEWS SAYING … SOMETHING. IF YOU HAVE ANY IDEA WHAT, LET ME KNOW.

AFL WIT & WISDOM

TOUGH LOVE

“For the first 25 years, everything turned to gold. In the last five years, everything turned to cow manure.” Denis Pagan looking back on his coaching career.

‘While I’m in charge of Carlton, everything has to be done properly. You train properly; you dress properly on the field; you come to the ground dressed properly; you have a proper social club life and you play properly in practice games. Too many players take practice matches half-heartedly. There will be no joking today; no laughing; no showing off and everything will be done at top pressure. If you can flatten a teammate and you don’t, you are letting him down.’ WHEN RON BARASSI TOOK THE REINS AT CARLTON, I’M GUESSING THAT NOT EVERYONE WAS THAT THRILLED.

Australia The Photographer's Eye 3rd ed Nick Rains A revised and updated third edition of this bestselling Australian photography book.

DRAF T

C OV E R

Award-winning photographer Nick Rains travels Australia with his camera, capturing the country’s diverse landscapes and many moods. With this third edition, including two brand-new touring regions, outback New South Wales and north-west Tasmania. Australia The Photographer’s Eye displays Rains’s stunning images of over 30 regions around the country. For each region there’s also touring information and a map that pinpoints the best spots from which to capture your own images. In the photo tips section at the back of the book, Rains shares his knowledge of photography, discussing the techniques and skills he has gained over many years, and clearly explains how to successfully photograph landscapes from small-detail shots through to panoramas. Publication

01 January 2019

Binding

Hardback

Price

AU$39.99 | NZ$45.00

ISBN

9781741176377

Publisher

Explore Australia

Imprint

Guides

Series

Category

Art/Fashio/Photography

Format

2477 x 277 mm

Extent

240pp

•

Illustrations

Full colour throughout

•

Age Range

Terms

SOR

Author Details Nick Rains has been a professional photographer for over 35 years, starting off in the UK with sports and commercial work before moving to Queensland in 1998. Since then, he has concentrated on landscape and travel images, photographing all over the world for books and calendars. Nick is a Leica Ambassador and, in addition to his current documentary work, guides other aspiring photographers to different parts of the planet in search of great imagery. Nick has visited virtually all parts of Australia and hopes that his experiences will inspire you to seek out and create fine images of this amazing country.

Key Information • •

•

Strong sales history – previous two editions have combined sales of over 10,000 copies. A range of new photographs included and two brand-new destinations, outback New South Wales and north-west Tasmania. Beautiful photography in landscape format makes this book an excellent souvenir of Australian images. Includes details on photographic techniques connected to each touring region. Foreword by Australian travel and TV personality Catriona Rowntree.

| High Country |

AUSTRALIA – THE PHOTOGRAPHER’S EYE

Bellingen/Dorrigo National Park

Among the great legends of Australian folklore are the cattlemen of the ‘High Country’, a region spanning the mountain ranges on the Victorian and New South Wales border. Banjo Paterson’s classic poem ‘Clancy of the Overflow’ was the basis for the movie The Man from Snowy River, in which the scenery of the wild High Country was as much the star as Tom Burlinson. Even the remains of the movie set became an instant icon – Craigs Hut was built in 1986 and so popular has it become that, although it has accidentally been burned down three times, each time it has been rebuilt. The High Country scenery is best explored on a camping trip, by 4WD or on horseback. A network of rough tracks spans the whole area, linking the many genuine old huts still used today by 4WD drivers, walkers and riders. The route from Mansfield to Omeo – through the extensive Alpine National Park – is considered one of the best 4WD trips in the region. It can easily take a week to explore all the side trails, valleys and vistas that this route passes by, particularly if you are intending to photograph the area in detail. HOTSPOTS WHITFIELD

The scenery varies greatly: the deep valleys often contain gentle pastures and crystal-clear rivers like the Howqua, while the high ridges can be bleakly windswept and dotted with stark rocky outcrops and gnarled snow gums as far as the eye can see. The weather changes with legendary speed, turning from sunny to snowy in an astonishingly short time – one of the reasons the cattlemen of old were considered so resilient and why the old huts are still maintained.

Mount Buffalo National Park

MOUNT BUFFALO CHALET

BRIGHT MOUNT BEAUTY

FALLS CREEK

During winter the tracks become impassable with deep snow and the whole region is closed, so the best time to visit is from spring through to late autumn. Early in spring, wildflowers are scattered over the high meadows and, weather permitting, this can be an especially rewarding time, although care must be taken, as the notoriously fickle weather can turn roads to bogs in no time at all.

MOUNT BULLER

MANSFIELD

Alpine National Park

HOTHAM HEIGHTS HOWITT 3 PLAINS

MOUNT BULLER

Alpine National Park

OMEO

Previous pages: Wallace Hut HS4 Above: Bindaree Falls HS2

AUSTRALIA – THE PHOTOGRAPHER’S EYE

Among the many photographic highlights of the High Country are the ancient and twisted snow gums, which endure the harsh conditions of the highest reaches of the Alpine region. While

lower-lying trees can have quite straight trunks, not unlike a mallee, up high in the toughest places the trees mature more slowly, twisting and bending as they develop; some of the bigger trees are up to 400 years old. It’s also worth trying to capture an image of overlapping distant ridge lines from a high vantage point. The blue haze adds depth (called aerial perspective) to the progressively lighter ridge edges and a long lens can be used to create some especially satisfying semi-abstract images. High Country

| Wilsons Promontory |

AUSTRALIA – THE PHOTOGRAPHER’S EYE

Bellingen/Dorrigo National Park

| Great Barrier Reef |

172

AUSTRALIA – THE PHOTOGRAPHER’S EYE

Bellingen/Dorrigo National Park

173

HOTSPOTS 4

2 CAIRNS

EA T

INNISFAIL

CORAL SEA

BA RR IE

TOWNSVILLE

R BOWEN

PROSERPINE

RE EF

MACKAY

ROCKHAMPTON

Stretching over 2300km along the Queensland coast, and in places 60km wide, the Great Barrier Reef is the largest living organism on earth and is even visible from space. Divers from all over the world come to explore the clear blue waters of the lace-like reef system, where more than 400 different types of coral and some 1500 species of tropical fish create a natural wonder, which UNESCO included on its World Heritage list in 1981.

AUSTRALIA – THE PHOTOGRAPHER’S EYE

BUNDABERG

HERVEY BAY

Nightcap NP

The southern end of the Reef is marked by two ladies – the uninhabited Lady Musgrave Island and Lady Elliot Island, where an environmentally responsible resort caters to divers and people wanting to see the Reef at its best. A short flight from Bundaberg or Hervey Bay takes you to this tiny island, which you can walk around in an hour. The fringing reef is very accessible – by putting on a snorkel and paddling a few metres into the shallow water you can see the vibrant Reef ecosystem at work. Further north, off the Whitsunday Islands, a commercial tour operator has established a floating pontoon serviced by a daily catamaran from Shute Harbour on the mainland. While very popular and thus very busy, this is a great way to get images of the Reef, particularly if you make use of the charter helicopter that has

174

While underwater photography is outside the scope of this book, there are ways to photograph the Reef without getting wet, either from the air in a helicopter or light plane, or simply by visiting one of the myriad coral-fringed islands or coral cays.

CASINO

its own floating helipad right nearby. Rather than flying from the mainland (expensive), a 20-minute flight from a floating heli-pad near the pontoon will enable you to capture a variety of classic Reef images, including the aptly named Heart Reef, which is nearby. On a clear still day in autumn or spring, the view from the air is, without exaggeration, simply staggering. Billygoat Mountain

Previous pages: Lady Elliot Island HS1

Above: Hardy Reef HS3 26 Opposite: Upolu Cay HS2

Although Cairns is a mecca for divers, the Reef is a bit further offshore. Plenty of diving charter boats take overnight trips to the outer reef, but these are mainly aimed at divers rather than photographers. Once again aerial photography is worth considering: Upolu and Michaelmas cays in particular look terrific from the air – tiny sand bars surrounded by an expanse of blue tropical water. Great Barrier Reef

175

The Keto Reset Diet Cookbook 150 Low-Carb, High-Fat Ketogenic Recipes to Boost Weight Loss Mark Sisson A companion cookbook toThe Keto Reset Diet including 150 all-new recipes and meal plans so readers can easily follow Mark Sisson's ketogenic plan. InThe Keto Reset Diet Cookbook, Mark Sisson brings 150 new ketogenic recipes to readers who began their keto journey by becoming 'fat adapted', reprogramming their metabolism to burn fat for fuel and ditching processed grains, sugars, and refined vegetable oils in favour of nutrient-dense, high fat, primal/paleo foods. With Mark's scientifically validated approach, readers can break free of the effects of carbohydrate dependency and gain metabolic flexibility. The new cookbook contains a recap of the ketogenic eating plan, along with tips on how to maintain cyclic ketogenesis, meal plans, all-new recipes, full-colour photography, pantry stocking advice, and more. With these recipes, readers will be able to stave off sugar cravings with rich, high-satiety foods and stay trim and healthy.

Author Details Publication

01 December 2019

Binding

Paperback

Price

AU$29.99 | NZ$32.99

ISBN

9781743795057

Publisher

Hardie Grant UK

Imprint

Managed by HG Melbourne

Series

Category

Food & Drink

Format

231.775 x 187.325 mm

Extent

256pp

Illustrations

Colour photography throughout

Age Range

Terms

SOR

Mark Sisson is the best-selling author ofThe Primal Blueprint and The Keto Reset Diet , a former world-class endurance athlete, and one of the leading voices of the burgeoning evolutionary health movement. His blog, MarksDailyApple.com, has paved the way for Primal enthusiasts to challenge conventional wisdom's diet and exercise principles and take personal responsibility for their health and wellbeing.

Key Information • • • •

•

Mark's most recent book, The Keto Reset Diet, was published early 2018 in Australia and has sold incredibly well. In the US, where it published in October 2017, it has sold more than 55,000 copies across all formats. Mark's self-published book The Primal Blueprint has sold more than 300,000 copies in all formats since its original publication in 2009. Ketogenic cookbooks are part of a broader wellness trend. Mark has a built-in fan base. His blog, MarksDailyApple.com, has grown into one of the highest ranked health information resources, with about 3 million unique visitors each month. His opt-in newsletter list has more than 310,000 subscribers and he has more than 200,000 fans on Facebook. His two popular podcasts reach more than 120,000 subscribers a month, and he has appeared on multiple popular podcasts, including Aubrey Marcus and Bulletproof. He is also the founder of the multi-million dollar Primal Kitchen product line and restaurants. Marketing and publicity promotion across health and wellness media on release.

Also Available in this Series:

Price

AU$29.99 | NZ$32.99

ISBN

9781743794616

PART 2

EATING KETO

KETO

RESET

STAPLES BASIC BONE BROTH 35 BASIC CAULIFLOWER RICE 37 NUT MILK 38 BIGASS SALAD 39

BASIC BONE BROTH

BONE BROTH We’re hot for bone broth in the primal and keto com-

with this recommendation is that our ancestors routinely

munities! Bone broth is one of the most nutrient-dense

extracted every bit of edible nutrition from the animals

foods on the planet, packed with vitamins, minerals,

they consumed—enjoying organ meats that deliver

prebiotic fiber, and special compounds like collagen and

considerably more nutrient density than flesh, and

glycosaminoglycans that nurture joints and connective

extracting the highly beneficial agents in bone and joint

tissue in the body. The latter are extremely difficult to

material—as happens when you make bone broth. This

obtain from other dietary sources, even for hard-core

“nose to tail” animal consumption results in more fat and

meat eaters. Unfortunately, the Standard American

vastly more nutritional benefits than opting for chicken

Diet (SAD) has completely disregarded bone broth and

breast and ultralean hamburgers in the name of health.

organ meats in favor of consuming mainly the leanest

Dr. Cate Shanahan, author of the highly acclaimed

possible cuts of meat. This conventional-wisdom recom-

Deep Nutrition, mentions meat on the bone (which

mendation to avoid the most nutritious parts of animals

includes bone broth) and organ meats as two of the four

in favor of a narrow focus on lean flesh is motivated by

essential food categories for an optimal human diet, the

the idea of avoiding the long-dreaded saturated fat. As

other pillars being fresh foods and fermented foods.

the dated and oversimplified “lipid hypothesis of heart

Clearly, the SAD is woefully inadequate in all four cat-

disease” goes, consuming saturated fat and cholesterol

egories, and even many enthusiastic primal/paleo style

increases your risk of heart disease, because the plaques

eaters can fall short in one or more categories. Getting

that form in arteries contain these agents.

into the bone broth scene can help bring your already

One of the best ways to enjoy bone broth is simply hot out of a mug. You can also use your broth to make Golden Bone Broth (page 247) or Garlicky Bone Broth (page 246), or the many delicious soups you will find later in this book!

8 to 16 ounces beef or poultry bones, or the carcass from a whole chicken or turkey 2 to 4 tablespoons tomato paste (if making beef broth)

1. If making beef broth: Preheat the oven to 400ºF. Place the beef bones on a heavy rimmed baking sheet. Brush them with the tomato paste. Roast until they are well browned, about 30 minutes. 2. For all broths: Combine the bones (beef and/or poultry), vegetable scraps, garlic, peppercorns, bay leaves, and herbs (if using) in a large stockpot, slow cooker, or Instant Pot. Cover completely with filtered water. Cook according to one of the following methods.

The idea that fat and cholesterol are unhealthy has

healthy eating habits to the next level. Enjoying a warm

been almost completely shattered by respected science

and deeply satisfying mug of bone broth in the morning

examining the dietary practices of large populations

might eventually have more appeal than a harried grab

5 to 10 ounces vegetable scraps (see Tip) or 1 large onion (roughly chopped, including skin and root end if organic), 2 stalks celery (roughly chopped, including leaves), and 2 carrots (roughly chopped, including leafy tops)

for decades. The Framingham Heart Study and Nurses’

of a sugary Starbucks concoction during your morning

Health Study are prominent examples that reveal no cor-

commute. Since many healthy-living enthusiasts have

relation between dietary fat and cholesterol intake and

“discovered” this ancient remedy of bone broth, there

heart disease. In his book, Why We Get Fat, Gary Taubes

are more and more high-quality products popping up

relates emphatically that there has never been a single

on grocery store shelves. However, it’s also easy and

study ever published to show that consuming saturated

inexpensive to make your own. All you need is a carcass

Fresh herbs such as thyme or rosemary sprigs (optional)

fat by itself is unhealthy. As enthusiasts in the ances-

from last night’s turkey or chicken, or a visit to your local

Filtered water

tral health community know, fat and cholesterol do bad

butcher or grocery meat department to procure some

things in the body only when they are consumed in a

fun stuff like cow joints, chicken feet, or turkey necks.

M ACRO N U T RIE N T S PE R 1 CU P (CH I CK E N B O N E B ROT H)

M ACRO N U T RIE N T S PE R 1 CU P (B E E F B O N E B ROT H)

high-carbohydrate, high insulin producing diet!

2 cloves garlic, smashed 10 black peppercorns 2 bay leaves

MAKE S 8 TO 1 2 CU P S ( DE P END I N G ON T H E MET H OD )

S TO V ETO P : Bring the water to a boil over high heat, then reduce the temperature so the water is just lightly simmering. Simmer for several hours—the longer the better—keeping an eye on the water level. Add more water if it gets too low. S LO W COOKER : Cover and cook on low (undisturbed) for at least 8 hours, but longer is better. You can cook it for 24 hours or more. I N S TANT P OT: Press the Manual button and set the cook time to 120 minutes. When the time is up, turn off the Instant Pot and allow the pressure to release naturally.

The joint material is usually super cheap—one meat spe-

C A LO RIE S: 8 6

C A LO RIE S: 3 1

Unfortunately, even experts in the paleo commu-

cialty store I frequent packages cow joints exclusively

FAT: 3 G/ 26 C A LO RIE S

FAT: <1 G/ 2 C A LO RIE S

nity have advocated for choosing lean meats, observing

for their canine customers (or the financially responsible

that today’s industrialized animals are fatter than the

party of the canine customer!). For a few bucks, you can

C A R B O H Y D R AT E : 9 G/ 3 4 C A LO RIE S

C A R B O H Y D R AT E : 3 G/ 12 C A LO RIE S

Paleolithic animals our ancestors ate. What’s overlooked

walk out with the best raw material for bone broth.

PROT EIN : 6 G/ 24 C A LO RIE S

PROT EIN : 5 G/ 1 9 C A LO RIE S

recipe continues

KETO RE S ET S TA P LE S

BASIC CAULIFLOWER RICE T I P : Keep a large zippered plastic bag in your freezer, and whenever you have vegetable scraps such as the leaves and bottoms of celery, leaves and ends of carrots, broccoli stems, and so on, toss them in the bag. You can do the same with leftover bones and skin. This way you always have ingredients on hand when you want to make a batch of bone broth.

Cauliflower rice is something one rarely heard about outside primal/paleo circles just a few years ago, and now it seems like every grocery store carries prericed cauliflower in the produce and freezer sections. These products are great timesavers, although cauliflower rice is also easy to make yourself. Once you have mastered cauliflower rice, there are endless ways you can turn this simple side dish into something even more special. Double this basic recipe to feed a bigger group or so you can have a ready-made supply to include in a recipe.

3. To rapidly cool the broth, fill your kitchen sink with ice water. Place a metal bowl in the ice water and place a metal sieve or colander over the bowl. Carefully strain the hot broth into the bowl (discard the solids). Allow it to chill for about 15 minutes, stirring occasionally. 4. Optional: Strain the broth again through a fine-mesh sieve into a spouted measuring cup. Pour the broth into mason jars, leaving about 1 inch of headspace. Secure the lids and place the jars immediately in the refrigerator or freezer. (Alternatively, you can pour the broth into ice cube trays or silicone molds and freeze it.) Use refrigerated broth within a few days.

4 cups riced cauliflower (about 14 ounces)

2 tablespoons avocado oil

Sea salt M ACRO N U T RIE N T S PE R S E RVIN G C A LO RIE S: 8 5 FAT: 7 G/6 4 C A LO RIE S C A R B O H Y D R AT E : 5 G/ 2 0 C A LO RIE S PROT EIN : 2 G/8 C A LO RIE S

Mix it up! C heck out the recipes for Triple-Coconut Cauliflower Rice (page 165) and Keto Shrimp Fried Rice (page 115).

S ER V E S 4

B RO I LER MET H OD ( P REFERRED ) 1. Position an oven rack 2 to 3 inches from the broiler. Preheat the broiler to low. 2. In a bowl, combine the cauliflower, oil, and ½ teaspoon salt, stirring well to coat the cauliflower with the oil. Spread the cauliflower evenly on a heavy rimmed baking sheet. 3. Place the cauliflower under the hot broiler and broil for 4 minutes, keeping an eye on it to make sure it isn’t burning. The edges should begin to brown. Remove the pan from the oven and stir the cauliflower. Spread it evenly in the pan again, and return it to the oven for 2 more minutes. Remove it from the oven and transfer the cauliflower rice to a serving bowl. Taste and adjust the salt if desired.

S TO V ETO P MET H OD 1. In a large skillet or wok, heat the avocado oil over medium heat. Add the cauliflower and ½ teaspoon salt, and stir well. Stir-fry for about 3 minutes. 2. Cover and cook until tender, 3 to 5 minutes longer. Taste and adjust the salt if desired.

T H E KETO RE S ET D I ET COOK B OOK

KETO RE S ET S TA P LE S

NUT MILK

BIGASS SALAD

Nut milk is one of those things that you can buy in the store, but once you make it yourself, you may never go back to store-bought. Homemade is much tastier and free from any objectionable added ingredients (especially sweeteners, which are prominent in many products—read labels carefully!). Nut milk is an excellent macronutrient-balanced base for smoothies. It also makes a great alternative for your morning coffee (if you are trying to get away from high-fat coffee bombs in the morning) or for Creamy Keto Hot Chocolate (page 248).

1 cup raw nuts (almonds, hazelnuts, cashews, pecans, or macadamias)

3 to 4 cups filtered water, plus more for soaking

ADD - I N S (O P T I ONAL )

1 teaspoon vanilla extract

¼ teaspoon sea salt

½ teaspoon ground cinnamon

Keto-friendly sweetener, to taste

M ACRO N U T RIE N T S PE R 1 CU P C A LO RIE S: 3 6 FAT: 3 G/ 26 C A LO RIE S C A R B O H Y D R AT E : 1 G/ 6 C A LO RIE S PROT EIN : 1 G/6 C A LO RIE S

T H E KETO RE S ET D I ET COOK B OOK

As readers of my blog know already, the centerpiece of my primal eating strategy is a midday Bigass Salad (search YouTube for “Mark Sisson Bigass Steak Salad” to see a preparation in action). You can eat a different Bigass Salad every day of the week, packed with colorful veggies, protein, and healthy fats, and never get bored thanks to the endless possibilities. Following is a basic recipe that you can adjust for size or different ingredients as desired.

MAKE S 4 CU P S

1. Place the nuts in a glass bowl or jar and cover entirely with filtered water. Soak the nuts at room temperature for at least 4 hours, but preferably 8 hours or overnight. 2. Drain and rinse the nuts. Place the soaked nuts in a highpowered blender with 3 to 4 cups fresh filtered water (use 4 cups if the capacity of your blender allows, but less if needed so as not to overfill it). Blend on high until very smooth. 3. Strain the nut milk through a nut milk bag (see Note) or a clean kitchen towel into a bowl. Squeeze the pulp to release as much milk as possible. 4. If you are adding any of the optional ingredients, rinse out the blender, add the milk and optional ingredients, and blend until smooth. 5. Transfer the nut milk to an airtight container and refrigerate. Use within 5 days. N o t e : Nut milk bags are fine-mesh bags that are incredibly useful to have if you make nut milk often. Check to see if your natural foods store stocks them, or you can find them online. Save the nut pulp to use in smoothies, bread, or recipes such as the Nut Pulp Rolls or Hamburger Buns (page 224). If you have a food dehydrator, you can also dehydrate it to make nut meal.

4 cups lettuce or mixed salad greens (5 to 6 ounces), chopped

2 cups assorted sliced/ chopped veggies (mushrooms, bell peppers, zucchini, carrots, broccoli, beets, etc.)

¼ cup shredded cheese

¼ cup nuts (walnuts, pecans, almonds)

2 tablespoons sunflower or pumpkin seeds

4 to 5 ounces protein of choice (canned tuna or sardines; cooked chicken, turkey, or steak)

1 hard-boiled egg, sliced

½ to 1 avocado, sliced

2 tablespoons of your favorite keto-friendly dressing (ensure it’s free from refined high polyunsaturated vegetable oils, such as canola, soybean, sunflower, and the like)

MAKE S 1 B I G A S S S ALAD

1. In a large bowl, layer the lettuce, veggies, and cheese. If you want, toss these ingredients with half the dressing. 2. Sprinkle the nuts and seeds on top, followed by your protein of choice. Arrange the sliced egg and avocado on top, and drizzle everything with the remaining dressing. Eat immediately. Note: If you are packing your salad ahead of time, leave the dressing off, and keep the nuts and seeds separate from the rest of the ingredients until just before eating.

M ACRO N U T RIE N T S PE R S E RVIN G* C A LO RIE S: 9 07 FAT: 6 4 G/ 5 78 C A LO RIE S C A R B O H Y D R AT E : 2 7 G/ 1 0 9 C A LO RIE S PROT EIN : 6 0 G/ 241 C A LO RIE S * Macros vary according to exact ingredients chosen. The numbers here are for a Bigass Salad with ½ cup each raw mushrooms and zucchini, 1 cup broccoli florets, 4 ounces skin-on chicken breast, and 2 tablespoons Primal Kitchen Greek Dressing.

KETO RE S ET S TA P LE S

The Keto Reset Diet Pack Now Available! GTIN: 9349685010425 8 copies of The Keto Reset Diet + 2 The Keto Reset Diet Cookbook at 50% Discount AU RRP: 299.90 With Discount: 149.95

Price

AU$29.99 | NZ$32.99

Price

AU$29.99 | NZ$32.99

ISBN

9781743795057

ISBN

9781743794616

NZ RRP: 329.90 With Discount: 212.99

How to be Gluten-Free and Keep Your Friends Anna Barnett Enjoy being gluten-free with more than 50 incredible recipes, as well as tips and tricks for eating in, eating out and living without happily without gluten.

DRAF T

C OV E R

Supermarkets now stock gluten-free options, everyone – from restaurants to your gran – has at least heard of the term, and most importantly, you’ve never felt better. So why is it still so tricky to navigate life as a gluten-free diner? From going out for dinner, to staying in with friends, it can be a challenge to cook, eat and socialise in a world of gluten eaters. How to be Gluten-Free and Keep Your Friends helps you to go about your life without compromises, excuses or apologies. Instead, you'll be armed with 50 fresh, exciting and globally-inspired gluten-free recipes you can cook for yourself, your friends and your family (without hearing any complaints!), as well as tips, tricks and hacks for being a better more easygoing gluten-avoider.

Publication

01 January 2019

Binding

Hardback

Price

AU$24.99 | NZ$27.99

Author Details

ISBN

9781787132917

Publisher

Quadrille Publishing Ltd

Imprint

Quadrille Publishing Ltd

Anna Barnett writes the Grazia food pages, supplies recipes for Vogue , and contributes a weekly column to the Evening Standard online. She regularly hosts pop-up restaurants, collaborates with brands and caters private events. She has worked in events and celebrity booking for MTV and Channel 4. She published her debut cookery book Eat the Week in 2015 and spent several years writing The Reluctant Vegetarian blog for The Independent .

Series

Keep Your Friends

Category

Food & Drink

Format

210 x 160 mm

Extent

160pp

Illustrations

Full colour throughout

Age Range

Terms

SOR

Your options will open up, you'll enjoy a whole new menu of food, and your friends… well, they'll never have a bad word to say again!

Key Information • 50 modern recipes aimed at people in their 20s/30s looking to eat good and exciting food, but exclude gluten • Includes section on flour types • None of the recipes include substitute, "free-from", ingredients • With tips on tricks on snacks for work, what to take to other people's homes and shopping lists

Macaroons / Salted Chocolate Dip MAKES 6-10

4 egg good quality whites 135g desiccated coconut 145 flaked almonds 165g caster sugar ½ tsp vanilla bean paste SALTED CHOCOLATE SAUCE

150g dark chocolate 70% coco – broken into pieces ½ tsp sea salt flakes

Preheat the oven to 180˚C / 360˚F / gas mark 4. Line two baking trays with parchment. In a heatproof bowl combine the egg whites, coconut, almond flakes, sugar, vanilla bean paste and set over a pan of boiling water like a bain-marie. Ensuring the water isn’t touching the base of the bowl, stir constantly and cook for around 7-8 minutes or until the egg whites turn opaque. Next place 6-10 generous dollops of the mixture onto your parchment sheets allowing plenty of space between macaroons. Bake for 10 minutes on 180 degrees Celsius then reduce the heat to 170˚C and bake for an additional 10 minutes. Once cooked allow to cool before eating. For the salted chocolate place chunks of broken chocolate in a bowl over boiling water and allow to melt. Add in your salt then either dunk the cooled macaroons in the chocolate and place back on the parchment finishing with a little extra sprinkle of sea salt flakes or simply drizzle the salted chocolate over the macaroons. Serve once the chocolate has set.

Store these in an airtight container and serve the next day with coffee.

Harness the power of herbs (they can elevate an average dish to higher heights) by infusing oils, or making nifty flavoured butters >>>

Herb butter MAKES 200G

200g / 1 cup good quality butter, room temperature 30g / 1oz wild garlic or basil leaves or thyme leaves sea salt flakes Â˝ zest of lemon (optional)

Remove the leaves from the stalks and muddle herbs of your choice with sea salt flakes, and lemon zest if you like. Thoroughly combine with soft butter then place in a large rectangle of cling film. Roll into a long even tube, before or chilling or freezing.

Flatbreads / Raita / Turmeric Daal SERVES 4–6

roughly chopped

DAAL

½tsp ground cumin

2tbsp coconut oil

sprinkle of sea salt flakes

1 onion, finely diced

zest of ½ lemon

4–5 cloves garlic, minced

270ml / 1¼ cups natural

1tsp cumin seeds 1tsp ground turmeric 2tsp ground coriander several turns of freshly ground black pepper generous dash of white pepper 6 curry leaves 270g / 1½ cups yellow or red split lentils 400ml / 14oz can coconut milk 200ml / ¾ cup water FLATBREADS

380g / 2¾ cups GF self raising (self-rising) flour ½ bunch of coriander (cilantro) leaves picked,

yoghurt 80ml / 1 3 cup water RAITA

150ml / ¾ cup Greek yoghurt ¼ cucumber, seeds scraped out, flesh grated 5–6 fresh coriander (cilantro) sprigs, leaves picked and roughly chopped ¼tsp cumin ¼tsp ground coriander zest of 1 lime TO GARNISH

2 branches of curry leaves glug of coconut oil or rapeseed oil 1 green chilli, sliced ½ lime

To make the daal, begin by adding the coconut oil to a pan. Melt over a medium heat then add in the onion and garlic. Reduce the heat and allow to cook for around 5–6 minutes. >>>

LUNCH

Tuna Sambal Broth / Vermicelli Noodles SERVES 4

1l / 4¼ cups good-quality fish stock 3 stalks of lemongrass, ends trimmed and bashed 5cm / 2in piece fresh root ginger, peeled and finely grated 3–4tbsp sambal oelek (minced red chillies), to taste 350g / 12oz vermicell noodles tamari or fish sauce (optional) 350–450g / 12–16oz fresh sushi-grade tuna, roughly cut into four steaks then quartered sesame seed oil large bunch of Thai basil, chopped small bunch of fresh mint, chopped 2 limes, quartered

21 DINNER

Begin by bringing the fish stock to the boil then add in the lemongrass and ginger and allow to cook for around 10 minutes. Add in the sambal oelek, a spoonful at a time and taste the broth to ensure it’s not too spicy. Next cook your vermicelli noodles as per the packet instructions and set to one side. When you’re ready to serve, simply make sure the broth is boiling (and that you’re happy with the flavour, add a little tamari or fish sauce for more saltiness if needed). Divide the noodles across four serving bowls then pour over the broth. Arrange the fresh tuna on top of the noodles, so it’s submerged in the broth. Drizzle with sesame oil and scatter over a generous amount of Thai basil and fresh mint. Finish with a squeeze of fresh lime and serve.

15 Minute Vegan: On a Budget Fast, modern vegan food that costs less Katy Beskow Vegan food that costs less and tastes great, all ready in under 15 minutes! 15 Minute Vegan: On a Budget features 100 recipes for home cooks who want to create effortless, fast and delicious vegan food, without the price tag often associated with vegan cooking. All of the ingredients can be purchased in supermarkets and every recipe is ready in 15 minutes or less. Katy Beskow challenges the perception that vegan cooking is expensive and shows that veganism is for all by using ingredients that are readily available and need no specialist equipment. This is a book for both non-vegans and vegans who want to try to reduce food costs without sacrificing flavour.

Publication

01 January 2019

Chapters include: Leftovers (Potato peel crisps, Panzanella, Pitta chips); From the Cupboard (Spanish chickpea stew, Thai slaw, Black bean mole); Fresh food (Aubergine caponata, Mango gazpacho, Korean bibimbap); Family Favourites (Lentil ragu, Kedgeree with paprika yoghurt); and Sweet Treats (Cinnamon sugar tortillas, Sesame brittle thins, Apple fritters). There is also plenty of advice on eating seasonally and shopping wisely.

Binding

Hardback

Author Details

Price

AU$29.99 | NZ$32.99

ISBN

9781787132559

Publisher

Quadrille Publishing Ltd

Katy Beskow is an award-winning cook, writer and cookery tutor with a passion for seasonal ingredients, vibrant food and fuss-free home cooking. Once inspired by a bustling and colourful fruit market in South London, Katy now lives in rural Yorkshire and cooks from a small (yet perfectly functioning) kitchen. She blogs at www.littlemissmeatfree.com. Katy is the author of15-Minute Vegan (2017) and 15-Minute Vegan Comfort Food (2018); this is her third book.

Imprint

Quadrille Publishing Ltd

Key Information

Series

Category

Food & Drink

• •

Format

225 x 175 mm

Extent

160pp

Illustrations

Full colour photography throughout

Age Range

Terms

SOR

• •

Next book from the bestselling author of 15 Minute Vegan and 15 Minute Vegan Comfort Food (over 40,000 copies sold in the UK) The number of people choosing a vegan lifestyle has risen by 350 per cent in the last decade Accessible for all and suited to students and families Includes handy section on shopping tips and tricks

Also Available in this Series:

Price

AU$29.99 | NZ$32.99

ISBN

9781787131064

Monday’s root vegetable bhuna I always roast up too many vegetables to go with Sunday lunch. Sometimes accidentally, sometimes intentionally; either way they make a perfect addition to this simple and spicy bhuna. Suitable for freezing

Serves 2 generously 1 tbsp sunflower oil 1 onion, peeled and finely chopped 1 red pepper, finely sliced 2 cloves of garlic, peeled and crushed 1 tsp ground cumin 1 tsp turmeric ½ tsp dried chilli flakes

Heat the oil in a saucepan over a medium–high heat and cook the onion and red pepper for 2 minutes until softened. Add the garlic, cumin, turmeric, and chilli flakes and cook for a further 1 minute. Stir in the curry paste and chopped tomatoes, then reduce the heat to medium. Simmer for 8–9 minutes, then stir in the spinach and cook for a further 2 minutes. Stir in the leftover roasted root vegetables and squeeze over the lemon juice. Season with sea salt.

1 tbsp medium curry paste (ensure dairy free) 400g (14oz) can chopped tomatoes 2 handfuls of fresh or frozen spinach ½ roasting tray of leftover roasted root vegetables, including carrots, parsnips, red onion, and butternut squash, roughly chopped Juice of ½ unwaxed lemon

For the perfect roasted root vegetables, drizzle sunflower oil over peeled carrots, parsnips, quartered red onions, and butternut squash, then roast at 200°C/Gas mark 6 for 35–40 minutes, turning once. Allow the leftovers to cool fully, then refrigerate for use the following day.

Pinch of sea salt flakes

| love your leftovers

love your leftovers |

FROM THE CUPBOARD

beer-battered onion rings These pub-style onion rings make a great sharing starter using store cupboard ingredients.

Serves 4 500ml (17½fl oz/2 cups) sunflower oil, for frying 150g (5½oz) self-raising flour 160ml (5½fl oz/generous ½ cup) beer (ensure vegan) 2 large onions, peeled, finely sliced and separated into rings

Heat the oil in a large frying pan over a low–medium heat while you prepare the batter. In a large bowl, whisk together the flour and beer to form a smooth batter. Dip the rings of onion into the batter, then use tongs to carefully drop them into the hot oil. Cook for 3–4 minutes, or until golden. Carefully remove with tongs or a slotted spoon, then drain on kitchen paper. Serve hot.

If you don’t have beer available, sparking water makes a similarly light batter, with a less malted flavour.

| from the cupboard

from the cupboard |

The Little Book of Us Alison Davies Appreciate your nearest and dearest with 150 loved up tips and tricks.

‘Alone we can do so little; together we can do so much.’ C OV E R

Helen Keller

DRAF T

The ties that bind us don’t have to be physical. Every time we meet someone, we forge a bond, a spiritual cord that ties us together. Us can be two, three or more! Whether a collective or a couple, lovers or friends, ‘us’ is about the connection. The Little Book of Us is a collection of 150 inspiring quotes and practical exercises that capture the spirit of togetherness. Whether celebrating friends, family or ‘the one’, let this book guide you through the many forms of love, with tips on how to meet your soul mate, explanations of romantic gestures and an exploration of traditions and marriage customs from around the world.

Publication

01 January 2019

Binding

Hardback

Price

AU$9.99 | NZ$12.99

ISBN

9781787133785

Publisher

Quadrille Publishing Ltd

Imprint

Quadrille Publishing Ltd

Series

Little Book of

Category

Gift

Format

127 x 105 mm

Extent

192pp

Illustrations

Text Only

Age Range

•

Terms

SOR

•

The perfect gift for that special someone in your life to remind them how much you love them.

Author Details Alison Davies runs workshops at universities throughout the UK, showing academics, students and early years practitioners how stories can be used as tools for teaching and learning. Alison writes for a wide selection of magazines, including Bella, Soul & Spirit, Your Fitness, Take a Break, Fate and Fortune, Spirit and Destiny, You, Kindred Spirit and Woman's Own . Her features have also appeared in the Times Education Supplement, Daily Mail and Sunday Express parenting section. Alison is the author of The Little Book of Happiness, The Little Book of Tidiness, Written in the Stars, Be More Sloth and Be More Cat with Quadrille.

Key Information • •

A celebration of love through 150 quotes and exercises A pocket-sized love-token for that special someone in your life The perfect Valentine’s Day gift Another title in this much-loved and super successful series

â&#x20AC;&#x153;It takes two flints to make a fire.â&#x20AC;? louisa may alcott

Us = you and me Us = unique Us = precious Us = eternal Two letters that mean so much, reveal so much and can never be repeated, because we are US.

“I was born when you kissed me. I died when you left me. I lived a few weeks while you loved me.”

humphrey bogart as dixon steele in in a lonely place

(1950)

Definition of ‘us’ Used by a speaker to refer to himself or herself and one or more other people as the object of a verb or preposition. Can also be used in an informal way to refer to oneself. Originates from Old English ūs; akin to Old High German uns (us), Latin nos

“Alone we can do so little; together we can do so much.” helen keller

Us What is there about that word which changes everything? Perceptions crumble in the mind; assumptions all take wing. I was alone, and I was ‘me’, I had so much to do. The world was vast, my choices huge, Then one day, I met you. My mind encompasses the ‘you’; changes from ‘then’ to ‘now’.

‘We’ are the person who decides

The Making of US

what I knew anyhow.

“We are one, after all, you and I.

How strong the state of ‘us’ becomes: it changes how we see. The landscape moves and takes me far

Together we suffer, together exist, and forever will recreate each other.” pierre teilhard de chardin

from how ‘I’ used to be. viv apple

Also Available in The Little Book Of Series

Price

AU$9.99 | NZ$12.99

Price

AU$9.99 | NZ$12.99

Price

AU$9.99 | NZ$12.99

Price

AU$9.99 | NZ$12.99

ISBN

9781787131125

ISBN

9781787131132

ISBN

9781849497695

ISBN

9781849495615

Price

AU$9.99 | NZ$12.99

Price

AU$9.99 | NZ$12.99

Price

AU$9.99 | NZ$12.99

Price

AU$9.99 | NZ$12.99

ISBN

9781849495158

ISBN

9781849495356

ISBN

9781849495165

ISBN

9781849494205

101 Ways to Lose Weight and Never Find It Again Scott Baptie 101 evidence-based tips and tricks to lose weight forever, covering nutrition, exercise, sleep, goal-setting, mindset, food environment and willpower.

DRAF T

C OV E R

101 Ways to Lose Weight and Never Find It Again is for everyone who is sick of restricting, detoxing and eating tasteless and bland meals. It contains enjoyable and easy-to-follow advice that will help readers to get leaner, fitter, stronger and happier without the hunger and heartache. Adopting these habits could provide a complete solution for people who want to lose weight. Many popular weight-loss books simply offer a slightly different ‘diet’ that demonises a certain food type (sugar, carbs, fat, wheat etc) and promote a form of ‘clean eating’ which quickly becomes unsustainable for the average reader. Scott Baptie's no-nonsense guide debunks all the health myths and includes encouraging and manageable ways to make small changes to your lifestyle for long-term health and sustainable weight loss.

Publication

01 January 2019

Binding

Paperback with Flaps

You'll discover why juice detoxes are terrible, how to eat ice cream and still lose weight, why standing up could be the ultimate weight-loss exercise, and why diet drinks are your friends.

Price

AU$24.99 | NZ$27.99

Author Details

ISBN

9781787133501

Publisher

Quadrille Publishing Ltd

Imprint

Quadrille Publishing Ltd

Series

Category

Health/Related

Format

248 x 187 mm

Extent

224pp

Illustrations

Full colour photography throughout

Age Range

Terms

SOR

Scott Baptie has an MSc in Sports Nutrition and over 150,000 followers on social media. He has transformed the lives and waistlines of hundreds of people from complete beginners to seasoned gym-goers to professional sportsmen. He has worked with many FTSE 100 companies, hosts one of the top-rated fitness podcasts in the UK, regularly contributes to BBC radio and has written for almost all the leading fitness publications. He practises what he preaches and as a result has appeared on the cover of several leading fitness magazines as a fitness model.

Key Information • • • • • • •

101 no-nonsense, sure-fire ways to lose weight Pick 3 ways that suit you and try them for one month. Then add another 3 the next month.... and so on. Watch the weight fall off. The tips include changing up your daily coffee, keeping a food journal, standing rather than sitting at the weekly meeting and ditching the fruit juice Each of the 101 ways concludes with a “take-home habit” – one sentence that sums up Scott’s recommendation in a handy tip Not faddy, or difficult – like Joe Wicks before him, Scott has identified that busy people need something simple to help them start to lose weight for good Scott has sold about 10,000 copies of his recipe ebooks through his website, Food for Fitness National publicity and social media campaign for New Year, New You 2019

101 WAYS TO LOSE WEIGHT AND

NEVER FIND IT AGAIN

45. Embrace intuitive eating & ditch diets 46. Trust in Tetris® to cut cravings

47. Steer clear of media scaremongering 48. Focus on the process, not the outcome

49. Get more kip to move more kilos

50. Reward yourself & hit those targets 17. Hack your meal prep with gadgets

18. Power up your protein with a shake 19. Go easy on the green tea

20. Take the 28-day press-up challenge 21. Burn fat with a bodyweight circuit

51. Make a plan, not just a wish

52. Make some rules; set up a system 53. Plug in a podcast & be inspired 54. Cut back; don’t cut out

55. Get a boost with the Master Blaster

80. Meditate to lose weight 81. Jump into journalling 82. Go easy with the fats

83. Dominate the diet with dairy

84. Chug a coffee before a workout 85. Get some jelly in your belly

86. Prepare for an alien invasion & eat well

87. Downsize the plate to drop the weight 88. Avoid the ‘see-food diet’

89. Slurp some soup to satisfy the stomach

56. Fight fat with fruit

90. Eat the food you like!

58. Treat yourself to a diet break

92. #FoodPic #Yum #TweetWhatYouEat

60. Remember: gluten-free isn’t a get-out

94. Reconfigure your kitchen

57. Chew gum to cut carb cravings

91. Conquer the supermarket

59. Moderate the dried fruit intake

93. Pimp up the plate with protein

61. Ban the protein bars & breakfast

95. Ca canny* with the coconut oil

28. Kick things off with a kettlebell

62. Learn the weight of a portion of nuts

97. Go big on awesome omega-3s

30. Get it on like Marvin Gaye

64. Scrutinise sneaky packaging

32. Spruce up your kit & get playing

66. Limit your liquid calories

34. Shrink your waist with supersets

68. Curb your carbs after 6

36. Realise you’re not eating 1,000

70. Keep tabs on your bar tab

9. Capitalise on compound lifts

37. Eat That Frog and work out first thing

72. Design dinner with the rule of quarters

11. Get your fuel from fibre

39. Beware of advice on social media

CONTENTS How we lose weight How to use this book

1. Ditch the diet mentality 2. Drop the juice detoxes

3. Go with the grain & eat bread 4. Cure cravings with diet drinks

5. Pile on the protein at breakfast 6. Hop on the HIIT bandwagon

7. Walk off the weight with a step tracker 8. Cardioaccelerate your progress 10. Avoid eating like my grandma 12. Fast track fat-burning with a fast 13. Change up your coffees

14. Ignore the meal-timing myths

15. Master macros with flexible dieting 16. Refuel with a refeed day

22. Build muscle to burn fat

23. Cycle to work & curb hunger 24. Yearn to be a yogi at home

25. Skip the sit-ups & perfect the planks 26. Forget the ‘fat-burning zone’

27. Challenge yourself with CrossFit®

biscuits

29. Win with butterfly & backstroke

63. Bin the fat-burning supplements

31. Notch up your NEAT

65. Enjoy eggs (not just for breakfast)

33. Prioritise progressive overload

67. Plan ahead & cook in bulk

35. Stand more to burn more

69. Eat, exercise, repeat

calories

38. Get outside to work out

40. Stop stressing over scale weight

41. Remember: nobody likes a cheater 42. Turn off the TV & dine at the table 43. ‘No pain, no gain’ is for numpties 44. Shed pounds with friends

71. Take two-from-four when eating out 73. Win at weight loss with water

74. Fire up fat burning with a fast finisher 75. Blast fat with a barbell complex 76. Take on a tough challenge

77. Beware of multi-level marketing 78. Dial in your diet with a diary

79. Rock the one-salad-a-day rule

96. Ask if it swims, flies, runs or grows 98. Get into slow cooking

99. Get to grips with ‘starvation mode’ 100. Go for the low-hanging fruit 101. Visualise the body you want Index

Nutrition & eating habits Exercise & fitness habits Mindset & motivation

DON’T DITCH THE DIET DRINKS “Hold on a minute… Surely a nutritionist can’t be recommending diet drinks; don’t you know they’re full of chemicals?” If there’s one topic that is guaranteed to get knickers in a twist, agitate the gym bunnies and get you unfollowed on social media, it’s diet drinks.

Why something as insignificant as a can of juice generates such an emotional response and is the cause of many a heated debate is, well, quite frankly, bizarre. Listen to some and they’ll have you running to the hills in fear. You may have heard that diet drinks cause cancer, that they trick your body and turn on fat-storing-mode, they deplete nutrients, make you hungry… the list goes on.

Now some studies have shown that people who are overweight or obese drink more sugar-free drinks than people who are a healthy weight11.

But is the diet juice to blame? Unlikely. These studies have shown that the overweight people – who were drinking the diet drinks – also had a much higher calorie intake than those who didn’t. What’s more, people who generally have poor diets may be more likely to drink diet drinks to offset the number of calories consumed by making poor, high-calorie food choices. Although overweight people may drink more diet drinks, the drinks themselves are not the cause of the problem. This is another classic example of why correlation does not always equal causation (like I explain on page 67).

Most of the ‘facts’ surrounding diet drinks are simply a load of nonsense. For starters, there is no evidence6 that sweeteners cause cancer in humans, and they certainly don’t cause weight gain either. In fact, the complete opposite has been shown: switching from a full-sugar drink to a diet drink can help you lose weight!7

Ever craved something sweet? Of course you have.

Sometimes artificially sweetened foods, although unlikely to serve any nutritional benefit, can eliminate sugar cravings. If a zerocalorie diet drink is the drink of choice instead of its 300-calorie, full-sugar counterpart, then that simple switch could make a big difference to your waistline. Let’s say you have a 500ml bottle of fizzy juice with your lunch every day and you switch to the diet version. Just like that you’ve reduced your calorie intake by around 2,000 per week, and you can do it knowing that the evidence shows that it’s safe to do so.

TAKE-HOME HABIT Swap any full-sugar fizzy drinks that you consume for the diet version, or go for a no added sugar juice, water or fruit tea instead.

25.

TAKE-HOME HABIT

SKIP THE SIT-UPS & PERFECT THE PLANKS

Skip the sit-ups if you’re trying to get leaner and focus on compound exercises and cardio instead. If you do want to develop a stronger core, consider some of the more effective alternatives.

If you’re trying to burn fat, sit-ups are probably one of the most useless exercises you could do! Yet you see so many people doing them in the gym in their quest for a flatter stomach or tighter tummy.

Here’s why. You can’t burn fat from a specific body part by

exercising it. This is called the ‘spot reduction myth’. Doing triceps exercises won’t get rid of fat from the arms, working on the glutes won’t burn fat from the bum, and sit-ups, crunches or any abdominal exercise for that matter, won’t burn fat from the belly50. Unfortunately, you can’t decide where you’re going to lose body fat from. If you’re in a calorie deficit and you’re following the tips in this book, your body will gradually shed its fat from most places where it’s stored. Some folks will see it go from the face more quickly; others will notice their waist coming in; others still will find it goes from their bum first. We’re all different and how our body fat is distributed, and where we lose it from first, varies significantly. From an exercise perspective, although there are no ‘fat-burning exercises’ per se, the ones that generally burn the most calories are compound exercises, which we discussed on page 64.

Although sit-ups don’t have much, if any, effect on your abdominal fat, they do have some merit in that they will help to strengthen your core and improve muscular endurance. However, there are better core exercises that you could be doing instead. Leg raises and rollouts are both very challenging. If you struggle to do a rollout with an abs wheel, you can start off by doing it on an exercise ball. It’s a good idea to include some isometric exercises too. Isometric exercises are done in ‘static positions’, rather than being dynamic (when you do a lot of movement). Isometric abdominal exercises would be exercises like the plank, side plank and bird dogs. 56

To see video demonstrations for the abs exercises mentioned, head to www.weightlossbook.com/resources

35.

STAND MORE TO BURN MORE This is probably one of my favourite fat-burning ‘hacks’ if you work in an office. It’s extremely easy to do and folks generally have no idea how effective it can be.

On average, someone who is around 80kg will burn 134 calories sitting compared with 206 calories while standing.

» Start off slowly.

Stand for the first 20 minutes when you get to the office, add standing blocks into your diary, stand for 10 minutes every half hour, stand after every cup of coffee you have, etc. Create a routine and work on it. Make sure you adjust your screen and that your mouse and keyboard are positioned so they’re comfortable to use.

» Another tip I love…

That’s almost a 55% increase!72 Other studies have shown that prolonged sitting may increase colon and breast cancer risk73, and standing can improve cardio metabolic health74.

It’s so easy to reap the benefits. All you have to do is schedule some standing time into your day. This shouldn’t be to do given that we office workers spend an average of 6 hours sitting behind our screens ! If you’ve got a height-adjustable desk, you’re off to a flyer already. If you don’t, you can buy adjustable work stations that sit on your desk and you can raise or lower them so you can stand and work at the same time.

Try to get your office to embrace huddle meetings if your meeting is due to be less than 15 minutes. Everyone stands. You get the benefits of standing and they’re more efficient, too, as folks don’t waste time with small talk and waffling as they want to get back to their chairs. Also, if you’ve got a one-to-one meeting with someone and you don’t need computers or papers, ask them if you could chat while you walk and head outside.

If you’re going to give this one a go, don’t try and stand for the entire day at work – you’ll get sore and you’ll pack in this habit quicker than you can say, ‘This is a crock of sit’.

TAKE HOME:

Standing is a simple, sweat-free and easy way to increase your calorie expenditure, improve your posture and increase your longevity.

TAKE-HOME HABIT Standing is a simple, sweat-free and easy way to increase your calorie expenditure, improve your posture and increase your longevity.

An Edited Life Simple Steps to Streamlining your Life, at Work and at Home Anna Newton Declutter every aspect of your life – from your wardrobe, exercise schedule and food budget to your phone, bookshelves and beauty regime – with this realistic guide to getting neat and keeping things that way. Anna Newton is just another 20-something, trying to balance work, her friends, her husband Mark, a growing handbag habit and a penchant for reformer Pilates. Over the last 5 years, she’s become a massive YouTube star, with over 450,000 subscribers, who tune in for her weekly videos on everything from house renovations to the best summer foundation. Anna is a typical Virgo – she loves being organised. Like, really loves it.

Publication

01 January 2019

An Edited Life outlines her strategy for staying on top of every aspect of her world; from work schedules to making time for friends, meal prepping to making sure she stays in the black at the end of the month, the perfect capsule wardrobe to the importance of a Sunday night at-home spa. It isn’t about chucking the contents of your sock drawer out, or about abandoning that Friday night pizza habit: it’s just a question of editing it down so it works for you.

Binding

Hardback

Author Details

Price

AU$29.99 | NZ$32.99

ISBN

9781787132429

Publisher

Quadrille Publishing Ltd

Imprint

Quadrille Publishing Ltd

Series

Category

Self Help

Format

216 x 138 mm

Extent

208pp

Illustrations

3-colour throughout

Age Range

Terms

SOR

Anna Newton is a UK lifestyle blogger whose site, The Anna Edit, gets over 150,000 unique visits per month. Her YouTube channel has over 440,000 subscribers, and she has well over 400,000 followers on Instagram. She lives in Brighton, UK, with her husband Mark.

Key Information • A realistic and approachable plan for editing down every aspect of your life, designed to last and help you get rid of those messy piles in the corner, forever • Vlogger Anna Newton has a hugely engaged audience of over 1 million, who have been asking for a book for years • Includes exclusive tutorials on bullet journals and notes pages where you can do your own editing • We waste over 10 years of our lives on household chores • On average, we only wear 44 per cent of our wardrobes, and yet we all still wake up feeling like we have nothing to wear

LIFE

get planning Can you believe there was a time in our lives that we didn’t have calendars? I KNOW. Of course there were the Dear Dairy electronic planners and Forever Friends notebooks of the ’90’s, but the chances are that there was a period in your life where you didn’t have a written schedule and even if you did, you weren’t a slave to it. Now I’m not a fan of the latter, but I definitely am of the former. Having a schedule to follow, albeit paper or digital, allows us to be in control of our own time sheets, chisel out some free hours and in theory - never miss a meeting, appointment or birthday again, because we all know how shit that feels.

LIFE

Paper vs. Digital If your diary resembles a piece of children’s artwork then it’s probably time to face up to the fact that it’s worth starting from scratch. But what do you choose? Paper or digital? Back in the day I was all about a diary that I could hold in my hand. I felt like a proper adult and although Tippex became my new best friend, it was quite handy to be able to turn down on-the-spot invites that I couldn’t think of an excuse quick enough for off the top of my head because ‘I didn’t have my diary with me’. I’m a terrible person. However three years ago I moved to iCal, the standard calendar app that comes with all Apple devices. It was a move that I resisted for a long time (much to the annoyance of my colleagues), but was one that once I completed meant that I was easily able to share my plans with my managers, parents and husband. I tossed the Tippex in the bin and have been able to schedule, reschedule and remove appointments ever since. For ease of use, flexibility and the fact that I can simply look at how the rest of my month is panning out in one click, it’s now my preferred method. But whatever your chosen medium, I have some recommendations up my sleeve for you.

With this in mind I’ve put scheduling as the first chapter in this book. Why don’t you sit down and open up your current calendar? Are you feeling on top of it? GO YOU - feel free to breeze through this section and move onto the next. However if yours is just a mishmash of dates, times and scribbles that you’re struggling to decipher because you scrawled them in after one too many wines, then you’ve come to the right place.

LIFE

Can’t decide which one to choose?

PAPERCHASE The largest offering on the high-street with a range of sizes, prints and all sorts of specialised diaries; from food to fitness. Be warned: you will want to buy the rest of the entire range from the print that you buy.

What calendar method are you currently using?

Paper

Nothing

Do you manage to keep it neat? N

Digital

Do you forget to add your appointments? Y

Does your schedule change from week to week?

Do you mind carrying a notepad with you? Y

Paper

Would sharing your calendar be helpful for others? N

Digital

PAPER CALENDAR RECOMMENDATIONS MOLESKINE My first foray into proper grown-up dairies when I entered the world of work. They’ll forever have a special place in my heart and they get a thumbs up for the amount of colours, sizes and paper layouts available. APPOINTED I’m not sure that dairies get much chicer than these. I enjoy their weekly planner layout the best, although they offer a Filofax-esque 14

OHH DEER If you fancy something quirky that’s going to to look inviting on your desk, then look no further. No one does weird and wonderful stationery quite like them. If they could turn some of their patterns into wallpaper then that would be fab. THANKS. KIKKI K There is a section on their website solely for ‘organising’. Need I say anymore? Their selection is simple and minimal and the page layouts well thought out for various ways of scheduling. Top marks all round.

Has the idea of Bullet Journals ever appealed?

set-up too. If you’re feeling real fancy you can choose to have your purchase monogrammed.

CALENDAR APP RECOMMENDATIONS OUTLOOK, APPLE CALENDAR, GOOGLE CALENDAR The most frequently used calendar apps that are all pretty similar and are offered up as standard depending on whether you’re an Apple or Microsoft user, and what service provider you use for email. BUSYCAL (FOR MAC USERS) A fully-customisable interface where you can also keep on top of to-do lists, set reminders, set alarms and add journal entries or sticky notes. A great option for those who want a one-stop productivity shop. BLOTTER (FOR MAC USERS) This isn’t the most multi-tasking of the calendar apps, but it’s certainly one of the prettiest as it creates a calendar view that blends in with your desktop. A good one for people who always forget to check their schedule. FANTASTICAL (FOR MAC USERS) There’s a general consensus that this is the app for scheduling. It’s pricey, but it features everything you need to keep on top of life; from reminders to checklists. One for true organisation freaks with attention to detail. 15

LIFE

Your calendar checklist Once you’ve pinned down your scheduling medium, get to work filling it out. Begin by adding in longer tasks like holidays, conferences or school breaks and work your way down to the smaller agenda items like reoccurring meetings, appointments and workout classes. Here are a few more tips to make your schedule do the hard work for you, so you don’t have to:

Add in Birthdays and pop in a reminder a week before to send a card and gift if they’re lucky. If you’re using a digital calendar make sure it’s set to reoccurring. I also add notes of things I’ve heard that person say that they’d love, which is why my mate Matt is getting a pasta maker this year.

Work-wise, add in your deadlines - even if they’re miles away - with a monthly countdown reminder if you feel that will put a rocket up your arse.

Write in the locations for meetings to save yourself desperately trying to find the original email as you elbow your way onto the bus. If you’re going digital make sure you send an invite to all attendees and add in notes or links that might come in handy during the meeting.

This tip only works if you’re doing the digital route, but if you’re not already - operate two calendars. Keep one for personal appointments - like workouts, dentist/doctor appointments and evening and weekend plans. Then have a work one for all your meetings, deadlines, project go-live dates and whatever else you need to keep tabs on. You can then always share your personal calendar with whoever you fancy and your work calendar with colleagues, without your boss seeing that you’ve got a gynaecologist appointment tomorrow lunchtime.

If you’re sticking with paper then whip out those highlighters and colour-code so it’s easy to differentiate

your personal tasks from your work ones, and your birthdays from your Body Pump classes.

There’s no point having a calendar if you don’t look at it at least once a day. Keep the tab open on your desktop, the app easy to find on your phone, or your paper version in your handbag or out on your desk at all times. If you keep forgetting it’s there then retire it and try another method until you find the one that works best for you.

We can be unrealistically optimistic when it comes to time, so make you sure have enough minutes between meetings to evaluate, catch-up on missed tasks and head to the next. Meetings overrun, traffic is a royal pain in the arse - so always overestimate your timings and revel in your earliness at your next appointment. LOOK AT YOU!

Unfortunately diaries don’t plan themselves, so try and get into a routine where you can plant yourself down for 20 minutes to plan, re-jig and set out tasks for the week ahead. I find that a Friday evening or sometime on a Sunday work best for me. I know, a Friday evening? Such a party animal me.

A word on Bullet Journals They’re trendy old things these Bullet Journals. If you’re already a seasoned pro at this whole organisation malarkey then the chances are that you’ve already heard of them and have probably BJ-ed your way through multiple notebooks already. However, if you’re new to the game, let me explain. At its core a Bullet Journal is a to-do list, planner and diary all in one, that primarily uses bullet point lists throughout to organise, hence the name. If you’re someone who likes the idea of a planner, finds stationery shops oddly arousing and have a sea of to-do lists floating around on post-it notes, then this might be a solution for you. All you need is an empty notebook, a pen and you’re good to go.

LIFE

There are whole books dedicated to the method created by Ryder Carroll, but I’ve read them for you and already prepped the crib notes, so I’ll try and make it snappy. The first step is to number your pages like you would a book. You then create an index at the front of your notebook and fill in the title of each page as you go and you’ve got yourself a contents. The next couple of pages are your ‘Future Log’. Add the months of the year as headings and write down any major events or tasks that you have on throughout the year. Your ‘Monthly Logs’ go after this and tend to be spread across two pages with a traditional month-long calendar on one side and a major task to-do list on the other. Finally you have your ‘Daily Log’, which contains your schedule for the day ahead and a list of what you need to get done. When it comes to these lists the idea is that you can create your own key, or use the BJ version to easily see where you’re currently at with tasks. If you fancy doing things the official way, a to-do list item is symbolised with a bullet that you then cross through when you mark it as complete. The less than symbol (>) can be drawn over the bullet if it still needs to be completed but you’ve yet to set a date for it. The more than symbol (<) is again drawn over if you’ve yet to complete the task but you have moved it to another day. Dashes can be used for notes and a big open circle (o) for events like birthdays or social occasions.

design your own key, ditch the future log if that’s something that you don’t think will be useful, screw the page numbers, whatever! The one advantage of using it though, is that once you break out of the rules a little you can set up pages to track whatever the hell you like; from how many yoga classes you’ve been to that week, to what items you think you’re lacking in your wardrobe. After all, it’s just you and a blank notebook, so organise it however the hell you like. Personally I use a mix of both iCal and Bullet Journalling to schedule my life and work. I tend to keep all date-specific items on my digital calendar and so they are easy to move around and see in a glance, and then plan most of my work-related projects and content in my Bullet Journal, as I’m a sucker for an old school tick, sorry - cross, once a task is complete. After years of fumbling around with different methods, half-completed diaries and missed birthdays, I’ve found it’s what works best for me and keeps me at my most efficient, non-birthday missing self.

to-do list item completed to-do list item not completed, unscheduled not completed, but scheduled notes events

It’s a lot to take in, right? It’s a marmite idea and whilst it works brilliantly for some people, it’s a complete failure for others and interest wains after approximately three days. My advice for those wanting to go down the Bullet Journal route is to be completely flexible with it;

The Pocket Coach Series From the best-selling author ofThe Mindfulness Companion andThe Can't Sleep Colouring Journal comes your cool pocket companions and one-stop guides to calmness, confidence, sleep and kindness! Publication

01 January 2019

Binding

Hardback

Price

AU$14.99 | NZ$17.99 EACH

Publisher

Michael O'Mara Books

Imprint

Michael O'Mara

Series

Category

Health/Related

Format

165 x 111 mm

Extent

128pp

Illustrations

2-colour throughout

Age Range

Terms

SOR

Author Details: ISBN

9781782439158

The Calm Coach is designed to help you manage everyday common stress and anxiety. From navigating your morning commute, preparing for that big meeting at work, the stress of moving house, or any of those daily stress triggers that can feel hard to handle, Dr Arnold’s expertise and guidance, including exercise and step-by-step techniques for regaining your equilibrium, is at your fingertips in this clear, beautifully designed daily companion.

ISBN

9781782439165

The Confidence Coach is designed to help you tackle selfdoubt and lack of confidence in every day life. Through helpful exercises, guidance and expert narrative, Dr Arnold’s techniques for reclaiming your mojo, and getting closer to achieving your goals is now your coolly designed, pocket companion – and a perfect gift for a loved one.

ISBN

9781782439172

The Sleep Coach is designed to help you improve your sleep and as a consequence your quality of life. From diet and exercise to underlying stress or anxiety, Dr Arnold helps your nail your sleep patterns and get the quality sleep you deserve. With expert tips and guidance, exercises, techniques and check-lists – The Pocket Coach of Sleep is your one-stop, trusty and beautiful companion for everyday reference and rest!

ISBN

9781782439189

Dr Sarah Jane Arnold, CPsychol, is a Chartered Counselling Psychologist. In her private practice she works with people experiencing life issues and specific mental health difficulties to enhance their wellbeing, via integrative, mindfulness-informed, psychological therapy. Sarah is proficient in Person-Centred Therapy, CognitiveBehaviour Therapy, and Acceptance and Commitment Therapy. She tailors her therapeutic approach to the individual. Sarah believes in the transformative power of mindfulness to facilitate self-awareness and

The Kindness Coach is designed to help you get in touch with your empathy and kindness: Dr Arnold brings her expertise and invaluable techniques to help you or a loved one sharpen selfawareness, and implement acts of care and thoughtfulness into everyday life. This attractive, pocket-sized gift companion will not only bring positive energy to those around you, but teaches you the art of self-kindness too. A virtuous circle in a small, sturdy and cool gift package!

Key Information • • •

•

Luxe gift, perfect for a birthday or holiday present. Accessible, clear, expert advice and exercises in a pocket-sized, sturdy format. Dr Sarah Jane Arnold is a Chartered Counselling Psychologist and mindfulness practitioner. Perfect for new year's resolution guidance.

INTRODUCTION EXPERIENCING CALM

‘The real voyage of discovery consists not in seeking new landscapes, but in having new eyes.’ Marcel Proust

Calm. What does this word mean to you? Notice what comes to your mind Feeling calm is commonly understood to involve the experience of becoming tranquil; the presence of peaceful feelings; the absence of challenging emotions – or not reacting to them. It’s a pleasant, natural state of being that’s evoked by our perception of internal and external experiences and shaped by our thoughts, emotions, body (physiology) and behaviours. Experiencing calm is associated with feelings of peace, serenity – and freedom from agitation or disturbance. When we feel calm we’re not lost in anxious thoughts about the future, stuck dwelling on the past, or

T H E C A L M COAC H

striving for more in the here-and-now. Feeling calm involves being fully alive to the present moment, with a non-reactive, non-judgemental and compassionate attitude. It gives the mind and body a much-needed break from the pressures of daily life in our modern world. Feeling calm is associated with our parasympathetic nervous system: part of our body’s autonomic nervous system which regulates automatic/ unconscious bodily functions The (calming) parasympathetic nervous system enables us to rest, digest food, recuperate, relax and soothe our stress reactions. It positively influences our thoughts, increases pleasant emotions and facilitates loving feelings. Substantial, reliable research highlights that frequent feelings of calm and physical relaxation are associated with psychological well-being and improved physical health. It’s easy to see why the experience of calm is widely considered to be so pleasant and desirable.

I N T RO D U C T I O N

UNDERSTANDING STRESS Stress. It’s the antithesis of calm. What comes to mind when you think about experiencing stress? Like calm, stress is a normal, natural experience. It’s a state of psychological and physical strain evoked by our perception of demanding or adverse circumstances. Our experience of stress is shaped by our thoughts, emotions, physiology and behaviours. Stressors (triggers for stress) can include things like: adjusting to new situations, chronic illness, the emotional, social, financial and physical pressures of everyday life; our attitudes, expectations and beliefs about ourselves, others and the world and our more challenging emotions. If we do not have the resources to cope with these demands – or we believe that we cannot cope with them –then we will feel stressed. Factors that can help or hinder our ability to cope with stress include our:

INCREASING our WILLINGNESS

‘What you seek is seeking you.’ RUMI

Now that we’ve gained insight into some of the key experiences that block us from building and enjoying genuine confidence, we want to turn the focus of our attention to what we can do to help ourselves and our situation. If we can make the risks associated with trying feel less frightening – by imbuing ourselves with helpful skills, new knowledge and experiences – then we will feel a little more willing to take steps outside of our comfort zone. Trying anything even slightly unfamiliar and challenging will still feel daunting, and it will probably evoke stress, but you can support yourself to feel more able – and prepared – to 63

T H E CO N F I D E N C E COAC H

INCREASING OUR WILLINGNESS

cope well with your experiences. This will help you to build genuine confidence.

from Acceptance and Commitment Therapy. It’s a way of being and living that helps us to:

• know who we are THE CONCEPT OF VALUE-BASED LIVING

• come to like who we are • feel motivated to act upon the things that

Many of us know what it’s like to move through life on autopilot, aiming for arbitrary goals that we think we should achieve. Once we complete the goal of getting that qualification, that job, that house, that car, etc., we move on to the next thing. Goal after goal, these achievements can leave us feeling empty – without any real sense of personal fulfillment – if they’re not underpinned by our values (ongoing principles that really matter to us). If we’re not being authentic and honest with ourselves, it can really hinder our ability to build genuine confidence. This is where focusing on our values is useful.

Authentic, value-based living facilitates genuine self-worth and feelings of fulfillment. It positively impacts how we choose to spend our time, nurtures our self-esteem, encourages personal autonomy, and it develops self-efficacy – all of which help us to become more confident. Here’s a useful exercise for value-based living.

‘Value-based living’, also known as value-based action, is a transformative concept that comes

Take a look at the following values and select some that matter most to you – at the moment

really matter to us

• focus on the things that we can control • develop genuine confidence.

T H E CO N F I D E N C E COAC H

â&#x20AC;&#x201C; within the context of your life now. Then shine the spotlight of your attention on these values for the next seven days: Friendship

INCREASING OUR WILLINGNESS

Acceptance Activity Freedom

Reliability Respect

Reciprocity Adaptability

Forgiveness Fun

Patience Personal growth

Control Beauty

Self Respect Adventure

Friendliness Authenticity Bravery

Assertiveness Community Connection

RESPONDING to SLEEPLESSNESS BEFORE SLEEP ‘The beginning is always today.’ mary wollstoncraft

In order to prepare for good quality sleep, we need to think about facilitating the conditions that will best enable this; much like selecting the most suitable compost for a particular variety of plant to thrive. This notion is commonly referred to in the literature as ‘sleep hygiene’. In essence, it means changing or controlling different aspects of your environment that might interfere with your sleep, and developing helpful habits that will enable you to sleep better naturally.

T H E S L E E P COAC H

Lifestyle factors What we consume affects how we sleep. Caffeine (found in energy drinks, some fizzy drinks, coffee, teas, chocolate and some painkillers) is a stimulant that can keep you awake at night. It activates neurobiological bodily systems that stimulate wakefulness and interfere with the body’s natural ability to fall asleep. For instance, caffeine suppresses the effects of adenosine (the chemical I mentioned earlier, which builds up in the blood and makes us feel sleepy). Excessive caffeine can cause unpleasant effects such as restlessness and poor sleep. This doesn’t mean that you have to cut out caffeine completely (if you don’t want to). However, it’s generally recommended to have no more than two to three caffeinated drinks in total per day, and not to drink any approximately six hours before bedtime. A turmeric latte or herbal tea makes a great alternative if you fancy a warm drink later on in the day or in the evening. Nicotine is another stimulant, found in tobacco products like cigarettes, which can negatively 46

R E S P O N D I N G TO S L E E P L E S S N E S S

affect the quality of our sleep. Whilst it can be tempting (if you’re a smoker) to reach for a cigarette when you can’t sleep in the hope that it will calm you, it’s important to know that doing so will wake up your body. Nicotine consumption has been linked to disrupted circadian rhythms, fragmented and restless sleep, and sleep being less effective. Try to stop using all tobacco products approximately two hours before you sleep, and avoid smoking if you can’t sleep at night. If you do decide that you want to cut out caffeine and nicotine altogether, then do so very, very gradually. Severe withdrawal from these substances can trigger unpleasant symptoms such as insomnia, anxiety, headaches, intense cravings and increased appetite. It’s generally recommended to address insomnia first, restore good sleep – and then tackle these addictions. Alcohol can also negatively affect the quality and quantity of our sleep. Research shows that alcohol, if it’s drunk to excess before you go to bed,

T H E S L E E P COAC H

increases adenosine, which makes you feel tired and fall asleep faster. However, it also increases sleep disturbances in the second half of the night; your adenosine levels lower and contribute to you waking up before you’re ready, it can negatively affect your circadian rhythms, disturb REM sleep, cause abnormal dreams and make you get up for the toilet more, too. Many people enjoy a glass of wine or beer with their evening meal. However, if you find yourself drinking more than this on a regular basis in the evening time, then you may want to consider cutting down – both for your sleep, and for your health. When you do drink, try to make your last glass at least four hours before you would like to go to bed. Do you use these substances (e.g. alcohol or cigarettes)in the evenings before bed? If you do, perhaps you use them to help you relax and feel calmer, combat racing thoughts and promote sleep. Try to understand your intention(s) underpinning your use of these substances, and establish what needs you’re trying to meet with 48

R E S P O N D I N G TO S L E E P L E S S N E S S

your behaviours. Then you can go about replacing some or all of the behaviours with activities that meet the same needs but which benefit you more. For example, you might choose to replace alcohol with meditation practice to promote sleep and meet your need for stress management. Foods that are high in sugar and those that are difficult to digest can disturb sleep. Eating a big meal before bed is also not recommended. Try to eat lighter meals in the evening, and finish your dinner several hours before bed. If you get hungry later on, choose food that won’t disturb your sleep (such as a bowl of cereal with milk). Experts recommend that you consider your fluid intake before bed, too. Avoid drinks that are diuretics (that is, drinks which make you need the loo more than usual). Try to drink enough water, so that you’re hydrated – but not too much that it disturbs you. Listen to your body to find the balance that’s right for you.

REF LECTING with COMPASSION ‘Kindness in words creates confidence. Kindness in thinking creates profoundness. Kindness in giving creates love.’ lao tzu

What do you do in your daily life that reflects kindness towards others? How do you feel about other people, and how do you think about them? Take a few moments now to reflect upon these questions, and note down your answers. Self-reflection is a powerful tool. It facilitates selfinsight, helps us to understand why we are the way we are, supports us to notice the impact that we have/can have on others, and enables positive change. Self-reflection allows us to notice what we like and dislike so that we can be the kind of person that we want to be. After this period of self-observation, you may realise that you are living in line with your value of kindness – that you try to be considerate, nurturing, warm-

T H E K I N D N E S S COAC H

hearted and caring towards yourself and others, as best you can. Perhaps you notice that kindness is something that you deeply value, but it is not really reflected in your way of being towards yourself and others at the moment. Whatever you have noticed, pause now and praise yourself for recognizing it and enhancing your self-awareness. If you have realized that you are not currently being as kind as you would like to be, then take this moment and begin now. See if you can accept yourself, just as you are, and offer yourself your care and compassion. Acceptance does not mean liking or passive submission. You are simply acknowledging a facet of your reality in this moment. All of us can pick up and develop behavioural habits and ways of thinking that do not fit with our own values. Acknowledge your journey so far and recognize who you want to be: kindness matters to you. You are demonstrating your commitment to learning more about your value of kindness right now, with each word that you read.

R E F L E C T I N G w i t h C O M PA S S I O N

SELF-TALK Tune into your self-talk over the next week and notice how you speak to yourself within the privacy of your own mind. Do you praise yourself for the things you do well? Do you encourage yourself and offer compassion? How often do you chastise or unhelpfully criticize yourself? What do you notice about your self-talk? Self-talk reflects the relationship that we have formed with ourselves, influenced by the experiences that we have had with others. However, it is not static and it can change. Once you have a sense of your self-talk, you can decide how you want to respond to it. If you recognize that you would like to be a little kinder to yourself, then here are some options for you: Respond with compassion See if you can introduce greater compassion in response to unconstructive self-talk. For example, if you notice that your self-talk is unkind and punitive when you make a mistake, offer yourself acceptance and compassion â&#x20AC;&#x201C; e.g., own your mistake, remind 25

T H E K I N D N E S S COAC H

yourself that you are human, consider what you have learned and think about what you could do differently next time. Notice and name your self-critical voice Notice your self-critical voice and name it when it occurs (e.g., “ah! There’s my self-critical voice again”). By naming the voice, you can step outside of it and diffuse from it a little. This can help to lessen its impact upon you because you are not caught up in the content of your thoughts - you are describing them with some distance. After you have responded to your self-critical voice in this way, you can return your attention back to the present moment if you like. Refocus on what matters to you right now, and engage in whatever you are doing mindfully. Does your self-talk help you? Tune into your self-talk and focus on whether or not it is helpful. For instance, you are at work struggling with a task and you notice your mind saying: e.g., “I can’t do this!” You may begin to feel down, stuck and helpless. Does this self-talk help you? See if you can notice unconstructive self-talk, acknowledge your feelings and then ask yourself – ‘What can I do to help myself or this situation?’ 26

R E F L E C T I N G w i t h C O M PA S S I O N

LOVING-KINDNESS PRACTICE Take this time for yourself, and sit comfortably in a quiet space; embody a sense of dignity and wakefulness as you sit. Once you are familiar with this process, you can allow your eyes to gently close. First, bring your awareness to yourself. With a sense of warmth and genuine care, see if you can truly wish yourself well. Place your hand on your chest, and breathe with these words: May I be safe, and as healthy as I can be. May I be accepting, and care for myself with kindness. May I experience happiness, and peace. Follow the flow of your breath as you breathe gently, in and out… Now, bring to mind someone that you have a good relationship with – someone whom you care for deeply. Close your eyes, and offer your gratitude for their being. Feel the 27

T H E K I N D N E S S COAC H

warmth of your connection with them, and wish them well: May you be safe, and as healthy as you can be. May you be accepting, and care for yourself with kindness. May you experience happiness, and peace. Connect with your breath as you breathe with loving-kindness… When you are ready, think of someone that you do not know well - someone you feel neutral about, whom you see in your local community. Hold them in your heart and mind, and repeat: ‘may you be safe… etc.’ Let kindness fill you as you inhale and exhale gently…

R E F L E C T I N G w i t h C O M PA S S I O N

and sadness, disgust and anger, surprise and happiness - just like you have. They too have faced losses, uncertainty and challenges in life, just like you have. May they feel cared for too: May they be safe, and as healthy as they can be. May they be accepting, and care for themselves with kindness. May they experience happiness, and peace. Place your hand on your chest if you wish, and return to your breath once more… Empowered with loving-kindness, now see if you can extend this wish to all living beings on the planet – plants, animals and insects, strangers, family and friends, and you:

Now, if you feel able to do so, think of someone whom you find difficult. Perhaps this person hurt you. Offer them a seat with you in your mind, and make room for your feelings too. See if you can wish them well, as best you can, for they too have felt fear

Meditate with this intention for as long as you wish.

May we be safe, and as healthy as we can be. May we be accepting, and care for ourselves with kindness. May we experience happiness, and peace.

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Diary of an 8-Bit Warrior: Quest Mode (Book 5) An Unofficial Minecraft Adventure Cube Kid Minecraft meets Diary of a Wimpy Kid in book 5 of the very popular 8-Bit Warrior series of the journal of a young Minecraft villager who dares to dream of becoming a Minecraft warrior! In the fifth in this series of five unofficial Minecraft adventure books, everyone's favourite 12-year-old villager-turned-warrior is back this time to use his warrior training on a new quest. There’s no time to enjoy his newfound stardom. To save Villagetown, Runt embarks on a perilous quest far beyond the safety of the wall. Between bizarre towns, terrifying dungeons, and epic boss battles, Runt must summon the hero within and say “so long” to the noob!

Author Details

Publication

01 January 2019

Binding

Paperback

Price

AU$14.99 | NZ$17.99

Cube Kid is the pen name of Eric Gunnar Taylor, a 33-year-old author who lives in Alaska. A fan of video games – and particularly Minecraft – he started writing fanfiction at a very young age. His first novel, The Diary of a Minecraft Villager, was self-published as an ebook in February 2015 and quickly became tremendously successful in the Minecraft community. The novel was acquired by the French publisher Édi8, and was published for the first time in France in February 2016 under the title Le Journal D'Un Noob , with new illustrations by Saboten. The Diary of a Minecraft Villager sparked worldwide interest. When he is not writing, Cube Kid loves travelling, fixing his car, voraciously reading fanfiction . . . and gaming!

ISBN

9781449492526

Key Information

Publisher

AMP

Imprint

Andrews McMeel Books

Series

Category

Child Fiction

Format

203 x 140 mm

Extent

256pp

Illustrations

Full colour illustrations

Age Range

8 and up

Terms

SOR

• • • • •

•

Minecraft books sell, whether official or unofficial. The first four print books in this series have sold over 245,000 copies in the United States. The self-published e-books sold 120,000 copies before being picked up for paperback editions in French and English. Print editions published in Germany, Portugal, Spain, Italy, Russia, Slovakia, Czech Republic, China, and Korea. A generous amount of illustrations and full-colour production makes this series stand out from other Minecraft story books. Minecraft is succeeding Lego as the parent- and educator-approved creative toy that teaches problem-solving skills and supports kids' interest in STEM subjects. Like Lego, Minecraft is being incorporated into school curriculum and activities. 30 copy dumpbin: 10 of first book and 5 of others with '3 for 2' offer with 60% discount

30-copy Dumpbin Available!

FRIDAY UPDATE IIIâ&#x20AC;&#x201D;AFTERNOON I stood next to Breeze in a small quartz room. A sea lantern illuminated the room with a pale blue glow. Against the center of one wall stood a

mysterious object. It was three yards tall, three yards wide, and flat, like a banner. But instead of dyed wool, it was a surface like the calmest pool of water. Breeze reached out with her right hand and grazed her

reflection. She lowered her hand, and we continued staring at ourselves in silence. In awe. It was the first time weâ&#x20AC;&#x2122;d seen ourselves this way.

On top of that were our outfits.

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Our clothes were sewn of spider silk. Puddles, the owner of the Clothing Castle, had worked with the humans for days to craft perfect

re-creations of Earth fashion. Then, to make us look even more majestic, our cloaks had been modified to fall over our shoulders.

Poster children. Symbols of hope. Villagetown’s biggest stars.

That’s what we’ve become. Some would say it’s sweet: a budding romance between two young heroes fighting valiantly against all odds. I’d say that’s

exaggeration. Although Breeze and I are close, we haven’t had much time for anything besides battle or preparations for the next. I guess the mayor wants to change that, though. He wants the people to have

something to believe

in. I suppose that’s why he whisked us away

in the middle of the dance.

hold

And when we return, we’re to smile, hands, and raise them before a cheering crowd.

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“You look so different from when we first met,” I said. “I suppose.” Breeze stared

vacantly ahead. “I wish we could have

danced more.” “Me too.” I adjusted the collar of my shirt. We heard a click, and the door opened. In the reflection, I saw the mayor step in. As he studied us, particularly our outfits, the faintest trace of a smile appeared beneath his mustache. “I apologize for taking you away like this,” he said, gliding in. “I just

wanted to make sure that you two are . . . looking your very

best for

the award ceremony.” “It’s fine,” Breeze said, still fixed on her reflection. The mayor slid between us and ran his gnarled fingers along the edge of the object’s smooth iron frame. “So, what do you think? Do

you like it?”

Breeze nodded. “It’s . . . amazing. What is it called?” “This is known as a mirror. This one is thousands of years old, crafted during the start of the Second Great War. As I understand, it came from an ancient temple. The

Tabernacle of Gloomfell Cove.

That’s near the sea, beyond a vast mountain range to the northwest, far, far from here.” “I suppose it’d be impossible to

craft such an object

ourselves,” I said. “How did it wind up here, anyway?” 3

Diary8-BitWarrior_QM_int.indd 3

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“Our records say a trader brought it here. Traders used to be quite

common, back when it was still safe to

travel. I was just a boy then.

So many voyagers and vagabonds constantly visited our village. It seems like yesterday. . . .”

I nodded, vaguely recalling reading something about that in school. Only recently had our village learned of the

Eyeless One’s return, yet

our scholars believe he’s been gathering his strength and amassing his armies for a long time. The coming war is, perhaps, something he’s been planning for at least fifty years. Before that, monster attacks were far from common. You could have traveled the Overworld for weeks without encountering one. And now . . . After staring off into nothingness for a moment, the mayor raised his head and smiled again. Was that a tear in the corner of his eye? “You

two look so

wonderful,” he finally said. “Yes, you’re

exactly what our village needs right now.” Another pause. “I . . . hope you can understand why I’m asking all this of you.” I looked his reflection in the eye.

“ Of

course, sir.”

Diary8-BitWarrior_QM_int.indd 4

12/19/17 7:59 AM

Diary of an 8-bit Warrior pack Now Available!

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ISBN

9781449480059

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9781449482282

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9781449480097

The Nectar of Pain Najwa Zebian

From Najwa Zebian – celebrated Lebanese-Canadian poet, speaker, and educator – comes a highly personal and moving second collection. In The Nectar of Pain, Zebian sheds light on the feelings and experiences that emerge from a painful heartbreak. She writes that the process of cleansing oneself of that pain – day by day, hour by hour, and second by second – is the real work of healing. With uncommon warmth and wisdom, Zebian empowers all who have lost to let go of anger and transform their suffering into the softness, sweetness, and beauty of nectar. She holds her readers by the hand as they heal.

Author Details

Publication

01 January 2019

Binding

Paperback

Price

AU$27.99 | NZ$29.99

ISBN

9781449492892

Publisher

AMP

Imprint

Andrews McMeel Books

Series

Category

Poetry

Format

229 x 152 mm

Extent

320pp

Illustrations

Text only

Age Range

Terms

SOR

Najwa Zebian is a Lebanese-Canadian author, speaker, and educator. Her passion for language was evident from a young age, as she delved into Arabic poetry and novels. The search for a home – what Najwa describes as a place where the soul and heart feel at peace – was central to her early years. When she arrived in Canada at the age of sixteen, she felt unstable and adrift in an unfamiliar place. Nevertheless, she completed her education, and went on to become a teacher as well as a doctoral candidate in educational leadership. Her first students, a group of young refugees, led her back to her original passion: writing. She began to heal her sixteen-year-old self by writing to heal her students. Since self-publishing her first collection of poetry and prose in 2016, Najwa has become an inspiration to millions of people worldwide. Drawing on her own experiences of displacement, discrimination, and abuse, Najwa uses her words to encourage others to build a home within themselves; to live, love, and create fearlessly.

Key Information • • • •

In just over one year, Najwa has built an online following of over 550,000. She now has over 700,000 followers on Instagram. While a majority of her followers are in the United States, she has large fan bases in India, Indonesia, Malaysia, the UK, Australia and throughout the Middle East. Najwa has been featured in the Huffington Post’s “Millennials Paving the Way” series, on Thought Catalog, and elsewhere. Her TEDx talk, “Finding Home Through Poetry” has over 80,000 views on YouTube. The major themes of Najwa’s work – searching for belonging; finding one’s voice; life as an immigrant; life as a Muslim woman – are relevant to many people around the world, and particularly so at this political moment.

The only chapter in this book:

After the end Moving on may take stages, yes. But humans do not heal in clear-cut steps, no. One moment, you may feel completely healed, and the next moment, the scent of a breeze that reminds you of them breathes the pain so freshly back into your flesh and rips your heart into pieces once again. You forgive them one day, and the next day your self-worth screams into every vein of yours, paralyzing you, begging you to be angry with them. Some spend a lifetime healing, and some spend a lifetime wanting to heal.

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the nectar of pain

Self-forgiveness You told me that you were broken and that you wanted to heal. I did not know that your soul was glass. I did not know that your heart was dark. You aimed the broken pieces of your soul at my heart like arrows. I broke my soul trying to mend yours. My fingertips bled as I weaved your soul back together. And my eyes dried up from the tears of my pain. I always believed that pain cleanses your soul as rain cleanses the earth. So I let my heart storm through my eyes. And once your soul came back together, you told me that I was broken. You told me that you were not a doctor and that your words were just words. You told me to move out of your way, because who would want a wounded soul like mine? And now I turn to my heart. I turn to myself to say: My dear heart, forgive me. Forgive me for breaking you as I healed others. Forgive me for making you beat to the happiness of others. Forgive me for not listening to you. I promise you from todayâ&#x20AC;&#x201D; I promise you from this momentâ&#x20AC;&#x201D; to put you first. And put me first. Now I realize the power of forgiving myself.

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najwa zebian

To a narcissist who moved on I hope she knows better and gets out of your venomous throat before you poison her soul like you poisoned mine. I hope she has the strength to deal with you leaving after you strip the life out of her body, the color out of her eyes, and the love out of her heart. I hope she does not define her self-worth through your eyes that see women as objects to satisfy the lust of your hollow soul. It irritates me to write such strong and heartless words, but Iâ&#x20AC;&#x2122;ve seen pain that led a fire to ignite in my veins.

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One Big Fat Notebook Series Re-Issue Updated Price! The Big Fat Notebook series is built on a simple and irresistible conceit — borrowing the notes from the smartest kid in class. Each book in the series is the only book you need subjects taught from grades 7 to 9: Maths, Science, English, and World History. Inside the reader will find every subject's key concepts, easily digested and summarised: Critical ideas highlighted in marker colours. Definitions explained. Doodles that illuminate tricky concepts. Mnemonics for a memorable shortcut. And quizzes to recap it all.

ISBN

9780761160915

ISBN

9780761160960

ISBN

9780761160953

ISBN

Publication

01 February 2018

Binding

Paperback

Price

AU$19.99

Publisher

Workman Publishing

Imprint

Workman

Series

Category

Child Non Fiction

Format

203 x 146 mm

Extent

496pp

Illustrations

Full-colour illustrations throughout

Age Range

12 and up

Terms

SOR

9780761160946

Author Details: Everything You Need To Ace English Language Arts In One Big Fat Notebook takes students from grammar to reading comprehension to writing with ease, including parts of speech, active and passive verbs, Greek and Latin roots and affixes; nuances in word meanings; textual analysis, authorship, structure, and other skills for reading fiction and nonfiction; and writing arguments, informative texts, and narratives.

Everything You Need To Ace Math In One Big Fat Notebook covers everything to get a student over any math hump: fractions, decimals, and how to multiply and divide them; ratios, proportions, and percentages; geometry; statistics and probability; expressions and equations; and the coordinate plane and functions.

Everything You Need To Ace Science In One Big Fat Notebook takes readers from scientific investigation and the engineering design process to the Periodic Table; forces and motion; forms of energy; outer space and the solar system; to earth sciences, biology, body systems, ecology, and more.

Everything You Need To Ace World History In One Big Fat Notebook kicks off with the Paleolithic Era and transports the reader to ancient civilisations – from Africa and beyond; the middle ages across the world; the Renaissance; the age of exploration and colonialism, revolutions, and the modern world and the wars and movements that shaped it.

Workman Publishing Company has been producing award-winning calendars, cookbooks, parenting guides, and children’s titles, as well as gardening, humour, self-help, and business books, since 1968. From our What to Expect ® pregnancy and parenting series and Page-A-Day ® Calendars to the iconic 1,000 Places to See Before You Die ® and Brain Quest ® children's products, our wide range of high-quality nonfiction titles and products inspire, educate, and entertain readers around the globe.