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H O T T I E ' S
H A N D B O O K
LOSE 10 KGS IN 10 WEEKS Plus 40 quick, delicious recipes for you & your family! 'Sexy' Carbs vs
'Flabby' Carbs
By Ahlaam Ali WHAT DOCTORS & DIETITIANS DON'T TELL YOU
H O T T I E ' S
H A N D B O O K
LOSE 10 KGS IN 10 WEEKS with
Ahlaam Ali
LOSE 10 KGS IN 10 WEEKS
Why Is This Programme Different and Why Should It Work? Well my Lose 10kgs in 10 week programme is a unique blend of all the various theories that I believe in and have used to design my programme, which has consistently delivered results! I work with the following theories:
Sexy Carbs vs Flabby Carbs Food Intolerance Alkaline vs Acidic Portion Control My weight loss programme is a combination of eating the right foods in the right proportions. On my programme, NO food group is completely eliminated. It is the complete antidote of the Atkins diet, the Dukan Diet and all the other fad diets that you will see in the market. So if you are a diehard fan of any of the above, then you might as well just skip this part (More about the No Carbs theory shortly…) On all my programmes, the trick is to find a good balance of all the food groups and eat them in the right proportions to ensure that your metabolism is all fired up and stays at a high throughout the programme and even after…which is during the ‘Maintenance’ phase.
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Cooking Methods I Recommend
Cooking Methods I Recommend To ensure we get the most nutritional value out of cooked food, as a rule, rapid cooking techniques are better for retaining nutrients in the food than slower methods. For healthiest results, I recommend cooking food partially and rapidly. Try the following healthy cooking methods to preserve the nutrients you need to stay healthy.
Pan 'Frying'
This is the quickest and least painful method in my opinion. It requires very little oil and just a non-stick pan. Generally you throw in the piece of fish or chicken along with vegetables and seasonings, stir/flip it a few minutes later and Hey Presto! It’s done!! This is my favourite quick fix!
Stir-frying
This is another rapid way of cooking small pieces of food, most commonly‌ mixed vegetables. Thinly sliced pieces of beef, chicken or shrimp can also be stir-fried in a wok or large, nonstick frying pan. Stir-fried meals are healthy because the food cooks rapidly at relatively high temperatures. Very little oil is needed, just enough to form a thin film on the pan.
Steaming
This quick and easy method retains most nutrients, since the food is not immersed in water. All foods that can be boiled can be steamed, especially most vegetables. Buy a metal steaming basket or bamboo steamer or use a metal colander in a pot topped with a tight-fitting lid.
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Grilling & Barbequing These two cooking methods expose food to direct heat, leaving it crispy on the outside, juicy on the inside and intensely flavourful. Grilling and Barbequing work well with meat, seafood, poultry, vegetables and even fruit! You can either marinate the veggies and cover them with aluminum foil or brush them lightly with oil and put them in a wire basket, which you can turn easily during cooking.
Baking
This is the easiest way of cooking for those who are really busy and time poor. It does take more time than any of the other options; however it is the only method whereby you can leave the dish with meat, vegetables and sauce to cook unmonitored for a good 45-50 minutes. It also means the flavors get completely absorbed by the meat and vegetables during the cooking period!
Pressure Cooking
A pressure cooker cooks food quickly and healthily by creating steam under pressure, thereby raising the cooking temperature. This method works well for foods like beans, grains and rice.
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Just before we get started...
Important Success Tips
Important Success Tips Here are some tips to help you maximize your results from this programme. Make sure you cut these points out and put them up on your refrigerator. • You need to use MY methodology exclusively for a period of 10 weeks to maximize the results • Please resist the temptation to mix and match with other previous programmes you have been on. This can not only slow down the process but will definitely mess up the results • It is also important to exercise at least 5 times a week for a minimum of 45 minutes, to see the best results possible. See more ideas in the ‘Hotties Get Active’. section • Make a note of the date that you start this programme and your starting weight (see over leaf) • Weigh yourself only once a week to make sure you do not deviate from the programme mid week. Do resist the temptation to get on to the scales every morning and in some cases even every hour (yes this is common with people trying to lose weight) • Make sure you weigh yourself first thing in the morning (yes still once a week) before you intake any food or drink – keep the time constant each week • Record your starting weight in the Progress Journal at the end of the book. Write down the starting date and starting weight and then every week on the same day and same time
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Important Success Tips
• The weight you lose every week is directly proportionate to the amount of water you drink every day!
• Whilst on this programme it is critical to drink at least 2.5/3 litres of water per day with slices of lemon or lime per day. If you are a poor water drinker, start gradually and build up to 1 litre a day and then every day add on another glass
THERE IS NO SUBSITUTE FOR WATER • You can make your water taste good by adding slices of lemon, lime, cucumber, mint or all of the above to a big bottle of water…from which you keep sipping throughout the day! • Avoid all Caffeine products like black tea, coffee, coke and other fizzy drinks as well as alcohol
• Avoid red meat, dairy products ranging from milk, cheese, yoghurt, chocolate, ice cream etc. • Almond/rice or soya milk is important to include in your meal plan • Avoid fruit juices, as they are full of sugars. Best to eat the fruit rather than to juice it!
• Avoid all refined sugar products and yeast containing items. Especially foods like breads, cakes, cookies, biscuits etc.
• As a rule the carbohydrate portion on your plate should be 20% and the rest should be equally divided into proteins, vegetables and healthy fats • Include healthy fats into your diet. These are fats that occur naturally. Like coconut oil, nuts, flaxseed oil, grape seed oil and extra virgin olive oil
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Important Success Tips
• Keep it clean! Make sure no artificial flavourings, preservatives or colouring gets into your food
• Make raw green vegetables a mainstay of your daily food intake. At every meal make sure you have a huge portion of vegetables that will help fill you up whilst giving you a big boost of fibre, vitamins and minerals • Record everything, absolutely everything you eat in the Food Diary at the end of the book. • Record your daily exercise in the Exercise Journal and write down the activity, duration and number of calories burnt • As you have decided to make that lifestyle change, and adopt a completely new way of eating… I can guarantee that you will emerge totally rejuvenated and renewed in body and health!
Let's get started!
Start Date
End Date
Start Weight
End Weight
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How To Use This Book
How To Use This Book All our recipes in the various sections are designed to work with each other quite well.
Step 1 For breakfast pick one recipe from the Breakfast section
Step 2 Pick one recipe from the Main section for your lunch
Step 3 Pick another recipe (not the same one as in step 2) from the Main section for dinner
Step 4 Choose one portion from the Snacks section twice a day between meals – this is optional and you will see better results if you snack between meals
These recipes work together beautifully to give you the recommended calories per day. 49
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Important Notes: Ideally, you should not duplicate the lunch and dinner options. Aim to have one vegetarian option for lunch, dinner or if detoxing then go vegetarian options for both meals! Include vegetables in every meal. Vegetables are your best friends on this weight loss programme and of course, vegetables play an important role in getting you healthy. Make sure you use the journals at the end of the book!
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Sample Meal Plan
Sample Meal Plan This Sample PowwerTMEat Meal plan will enable you to understand how best to use the recipes.
Pre Breakfast 2 mugs of hot water with lemon
Breakfast
1 serving of any option from our Breakfast section 1 big mug of our PowwerTM Detox tea or any Detox Tea
Snack (Optional)
1 serving from our Healthy Snacks section 1 big mug of our PowwerTM Detox Tea or any Detox Tea
Lunch
1 serving of any option from our Main section 1 big mug of our PowwerTM Detox Tea or any Detox Tea
Snack (Optional)
1 serving from our Healthy Snacks section 1 big mug of our PowwerTM Detox Tea or any Detox Tea
Dinner
1 serving of any option from our Main section 1 big mug of our PowwerTM Detox Tea or any Detox Tea
Dessert Once a week whilst on weight loss and 3 times a week during maintenance
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About Cheat Days
Cheat Days increase your motivation to stick to a healthy lifestyle HOTTIE TIP:
Sometimes us HOTTIES think that having a cheat day amounts to failure, so we either struggle to avoid the temptation altogether or we feel incredibly guilty after we cheat on our healthy eating programme and engage in some behaviors that are more damaging to wellbeing in the long run. While it’s true that taking time off from your healthy eating can cause some problems, there are some very interesting reasons in favour of “cheating” which can help us on our Emotional Journey of Weight Loss! Understanding the Cheat Day and How naughty can I be? It’s important that you understand that despite the name of the term, you shouldn’t spend an entire day once a week eating whatever you please. Instead, you should designate one day (usually the weekend, when you’re more likely to be out and about) during which you will cheat on your programme just once ie with one meal! This can include the main course of a meal or the addition of a dessert-but probably shouldn’t include both, unless the dessert is a healthy one. That means if pizza, hamburgers, bread, cake, cookies, ice cream or anything else has been banned from your diet, you can have one of them at one meal or snack time on the same day each week.
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Sample Meal Plan
Why Cheat days? You are less likely to cheat uncontrollably. When you plan a cheat day on your diet once a week, you can look forward to rewarding yourself for your hard work. Every time you feel the temptation throughout the week to stray off of your programme, you’ll be able to remind yourself that you will have that treat on your cheat day and you’ll find the temptation less strong than if you’d told yourself you can never touch that unhealthy food again. If you don’t have any cheat day to look forward to, you can be in danger of binge eating. You could find yourself reaching for “just one” unhealthy snack and wind up spending days overeating and eating unhealthy food that’s not on your diet. After you’re done bingeing, you’ll feel guilty and you may attempt various unhealthy behaviors, such as starving yourself or crash dieting, both of which can be harmful to your health and fitness plan. Knowing that you can still enjoy one of the unhealthy foods you love at some point each week, will make the fact that you’re on a programme less of a punishment or a chore and more about living a new, healthy lifestyle that can still be fun.
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LOSE 10 KGS IN 10 WEEKS Do I have to take a cheat day? The answer is YES! You don’t HAVE to but ideally you SHOULD! Rewarding yourself and not being so hard on yourself can help give you the focus and determination you need to succeed during the rest of the week. Getting depressed or lacking motivation to stick to a healthy diet and exercise plan can cause you to stray off of your healthy lifestyle regimen. Does it stop me from losing the weight I want to lose per week? NO it doesn’t because your body does need a bit of shaking up once a week! Taking one week off your Healthy Eating Programme and exercise routine can undo a month’s worth of work. Hence it is a wiser choice to build in the cheat day/meal rather than the week and that way you avoid the chances of yo yo dieting! How many cheat meals in a cheat day? Ideally one! If you do not want to undo the entire week’s hard work!
Enjoy Your Cheat Day!
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Recipes for the Meal Plan
Recipes for the Meal Plan ... To tickle your taste buds
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Breakfast 56
Breakfast
Importance of Breakfast HOTTIE TIP:
Breakfast is your most important meal of the day!
Why? Remember when we said you have to make a lifestyle change? Well this is the starting point! No excuses! Top reasons to make sure you have breakfast whilst on this programme and ongoing... • Kick starts your metabolism early in the day • Stops you from snacking and craving the wrong foods throughout the day • Keeps your blood sugar at a level that stops you bingeing for the rest of the day • Makes you more productive at work • Puts you in a better mood for the rest of the day • Gives you a fantastic boost of energy early in the day
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The Super Grain - Quinoa What is Quinoa and why do I recommend it so highly? Quinoa (pronounced qee-nwah) is an ancient grain/seed and has been named a Superfood. Its protein content is very high for a cereal/pseudocereal (14% by mass), yet not as high as most beans and legumes. Quinoa’s protein content per 100 calories is higher than brown rice, potatoes, barley and millet, but is less than wild rice and oats. Nutritional evaluations of quinoa indicate that it is a source of complete protein. Furthermore, it is a good source of dietary fibre and phosphorus and is high in magnesium and iron. Quinoa is also a source of calcium and thus is useful for vegans and those who are lactose intolerant. Quinoa is gluten-free and considered extremely easy to digest. It is a fabulous alternative plant protein for all you vegetarians out there; it is super high in iron and fibre. I highly and regularly recommend it to all our clients in their meal plan to enhance their protein intake. It is great for kids as well to have as a cereal, rather than the processed, rather useless, cereals that are on the market these days. Serve it with home made chocolate milk (rather than the chocolate flavoured one) to make it more palatable for them. Quick Facts about Quinoa: 1. Needs washing before use The surface of quinoa contains a chemical called saponin that has a bitter soapy taste. Most commercial quinoa will already be washed and have the saponin removed but it’s a good idea to rinse it just before you use it in case there are residues. 2. Totally gluten free With so many people being gluten intolerant these days; this is a great low carb and low fat alternative to rice, oats, wheat etc.
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Breakfast
3. Absolutely delicious No matter how ‘good for you’ a food is, I don’t include it in my diet unless it passes my taste test. Slightly nutty and grainy, they’re something I could keep eating and eating. 4. Comes in different forms Just like corn and rice, it can be puffed or rolled into flakes or you can buy it whole. Again my taste buds love the original whole grain. 5. Looks like a grain but is actually a seed This does not affect its taste but does take a while to cook. 6. Occurs in different colours Just like grapes, quinoa comes in different varieties. The most common is white but there are also red and black. My personal favourite is the white one! 7. You can have it as a spicy or a sweet option As you will see from my recipes, I have used it in porridge as well as savoury dishes and of course in salads and soups! 8. Fabulous crunchy texture The thing I love about quinoa is it’s texture. Something a little like barley with its chewiness, it also has a light fluffiness similar to well-prepared couscous. 9. Easily available All major supermarkets stock it!
My favourite breakfast recipes with quinoa coming up. These two are my absolute favourites. I have used quinoa in many other recipes throughout the other sections. Try them and you will fall in love with quinoa!
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Quinoa Porridge (V) Calories per serving: 250 Serves 1 Ingredients Preboiled quinoa - 4 tbsp Almond or soya milk - 1 cup Chia seeds - 1 tsp Crushed almonds - 2 tbsp Cinnamon powder – ½ tsp Instructions 1. Preboil your quinoa and refrigerate. Use as and when required. Stays fresh for up to 3 days 2. Warm your milk in a saucepan 3. Add the quinoa 4. Bring to boil 5. Serve in a bowl with crushed almonds, 1 tsp of chia seeds and cinnamon powder and fruit of your choice
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Breakfast
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Spicy Quinoa 'Poha' (V) Calories per serving: 250 Serves 1 This is a great alternative to quinoa porridge and definitely wakes you up in the morning due to the zing from the chilies! All my members love this recipe especially because it is a great alternative to the regular breakfast options and is really low on oil and high on vegetarian protein! It also keeps you full for a long time so you will not need to snack in between... Ingredients Preboiled quinoa - 4 tbsp Carrot finely chopped or grated - 1 Green beans finely chopped – a handful Red or green chillies finely chopped – 2 Indian Curry leaves – 6 pieces Mustard seeds - ½ tsp Olive oil - ½ tsp Turmeric powder - 1/8 tsp Salt - ¼ tsp Juice of half lemon Peanuts – a handful Instructions 1. In a hot wok place the olive oil and add mustard seeds. Wait till they pop 2. Add curry leaves and “fry” for a few seconds 3. Add peanuts and “fry” for a minute 4. Add turmeric and finely chopped vegetables and chillies 5. Sauté for 3-4 minutes 6. Add the preboiled quinoa and sauté for another 2 minutes 7. Add salt, lemon and serve hot. Enjoy as a ‘wake me up’ breakfast! You are now set for the day!
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Breakfast
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Easy Grilled Prawns with Dipping Sauce Calories per serving: 350 Serves 2 The peanutty taste is very moreish and definitely tickles my taste buds. You can pan fry the prawns as well. Ingredients King Prawns (or Jumbo Shrimp), shelled – 1 kg Garlic, minced – 2 cloves Olive oil – 1 tsp Peanut butter – 1 tbsp Small onion, minced – 1 Lemon juice – 3 tbsp Black pepper – 1 tsp Sea salt – 1 tsp Instructions 1. In a large bowl, mix olive oil, onions, and garlic. Add prawns, tossing them to coat. Leave these to marinade at least three hours in refrigerator. For best flavours marinade overnight 2. Grill prawns for about five minutes, turning once. Arrange neatly on a serving platter. Prawns cook very quickly, so be sure to watch them The remaining ingredients will be used as a dipping sauce for the grilled prawns: 1. In a small bowl, whisk the peanut butter, lemon juice, black pepper, salt and transfer to a serving bowl. Place in the center of your prawn platter where your family or guests will not be able to resist the temptation to dip 2. If you want to spice it up a bit, add red chilli flakes to the dipping sauce
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Mains - Seafood
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Chicken Tikka Salad Calories per serving: 200 Serves 2 A very quick and easy dish that surprises with its delightful flavours. You can make your own chicken tikka at home or get a takeaway chicken tikka, sheesh tawook or chicken boti. You can then skip the chicken preparation stages and go directly to the preparation of the salad with strips of whichever chicken you have ordered in. Ingredients Mint – ½ bunch Coriander – ½ bunch Soya yoghurt (to make yoghurt sauce) – 4 tbsp Chicken tikka or chicken tawook cut into strips – 2 breast pieces Lettuce leaves shredded – a big bowl Rocket leaves/baby spinach – 200 gms Cherry tomatoes halved – 10 Cucumber sliced – 1 Chilli flakes Instructions 1. Finely chop the lettuce and cucumber 2. Place the lettuce and cucumber on a huge plate, filling it up completely 3. Place the rocket leaves or baby spinach on top of the lettuce 4. Place the cherry tomatoes around the edges of the plate 5. Throw on the chicken tikka strips or chicken tawook 6. Sprinkle the chilli flakes on top (optional) 7. Finally drizzle the yoghurt and mint sauce over the chicken tikka in zig zag fashion Mmmmmm enjoy! I could eat this everyday!
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Mains - Chicken
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Bean Noodles with Chicken Calories per serving: 350 Serves 2 This recipe is very high in protein due to the bean noodles. Make sure the bean noodles do not contain any flour or additives. If you cannot find bean noodles then opt for rice noodles or soba noodles. Both are gluten free. Ingredients Rice noodles or bean noodles – 1 cup Gluten free soya sauce – 4 tbsp Carrots chopped finely into strips – 2 Spring onions finely chopped – 1 cup Button mushrooms finely sliced – 1 cup Multi coloured capsicums, finely sliced – 1 cup Thai red chillies finely chopped (add according to taste) Chicken breast cut into strips – 400 gms Kafir lime leaves – 6 Lemon grass – 1 stick cut into 1 inch pcs Galangal – 1 inch cut into smaller strips Instructions 1. Preboil your noodles for 2 mins in boiling water with a bit of salt and a few drops of oil 2. Run cold water through the noodles, strain and set aside 3. In a non-stick wok add a few drops of olive oil or mustard oil. Add the chicken, galangal, lemon grass and carrots 4. Add soya sauce and sauté for 5 mins stirring all the time 5. Throw in the rest of the vegetables and chillies and cook for another 5 minutes 6. Add the noodles and stir fry for another 2 minutes until all the vegetables are well mixed 7. Serve piping hot 122
Mains - Chicken
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HARDCOVER BACK
H O T T I E ' S
H A N D B O O K
The truth that most doctors & dietitians don't tell you & no other weight loss plan will reveal...
with Ahlaam Ali This award winning weight loss programme created by Ahlaam Ali is guaranteed to make you stop dieting for life! Ali shares easy to implement weight loss tools & strategies which have helped 1000's of people across the globe.
40 QUICK & HEALTHY RECIPES A SAMPLE MEAL PLAN A FOOD DIARY A RESULTS JOURNAL & LOTS OF SUCCESS TIPS!
In this tried & tested programme you will learn: -
a completely new way of eating never been shared by other nutritionists how to use the guided 10 week plan with food diaries & progress journal how to eat right, lose 10kgs in 10 weeks & change your body shape what are 'sexy' carbs & how to incorporate them in your daily diet how to use the given recipes & tools to make a lifestyle change for yourself & your family how to maintain your weight for life ISBN 9789948208327 how to be more energetic & productive at work & in your personal life
Get ready for:
A NEW YOU IN 10 WEEKS!
9 789948 208327
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