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THE NEW PART-TIME DIET REVOLUTION superfastdiet.com

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how-to guide 2– DAY, 3 – DAY AND part – DAY

FASTING METHODS

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FITNESS HAPPINESS MINDSET + MORE!

THE SCIENTIFICALLY PROVEN, EASIEST WEIGHT LOSS SOLUTION FOR BUSY WOMEN

See girl, i told you it was true!

IT ISN’T A RUMOUR, IT’S TRUE! THERE’S NOW AN ONLINE PROGRAM!

superfastdiet.com After five years in the making SuperFastDiet is LIVE! An unbreakable, part-time diet... that isn't just a revolution, that's freedom! OUR WORLD-FIRST PROGRAM INCLUDES:  Step-by-step, day-by-day personal guidance  The simplest, most effective ways to fast-track whoosh results  FOOD! 100's of delicious, easy low-calorie recipes  Powerful mindset and motivation coaching  Helpful advice from world-leading experts  Achievable exercise plans that anyone can do  Your own progress diary, tracker, meal plans, vision board, shopping lists, community support  PLUS: rest, sleep, happiness, style, gratitude, giving and loads more!

SWING BY AND PREPARE TO BE #MINDBLOWN

super experts

our online program contributors DR PENNY ADAMS

PRACTISING GP, WEIGHT LOSS EXPERT AND MEDIA PERSONALITY “SuperFastDiet is easy to incorporate into your lifestyle and it works! Even better, you can still enjoy the foods and drinks you love. I’ve been helping patients with weight loss for over 30 years and I’ve never been so excited about a program before. It brings together the best of everything that we know is important for long-term sustainable weight loss, and a healthy life!”

DR JENNY BROCKIS

MEDICAL PRACTITIONER, BRAIN HEALTH EXPERT AND AUTHOR OF ‘FUTURE BRAIN’ "SuperFastDiet is so much more than just a weight loss program; it’s a way of living that keeps you healthy and happy. Based on the combination of the latest nutritional research and positive psychology, the SuperFastDiet program is easy to follow, provides the support needed to help you to achieve your goals and best of all, allows you to have fun in the process."

DR JASON FUNG M.D.

WORLD LEADING EXPERT ON INTERMITTENT FASTING, KIDNEY SPECIALIST, TORONTO, CANADA AUTHOR OF 'THE OBESITY CODE' AND 'THE COMPLETE GUIDE TO FASTING' "SuperFastDiet is fantastic, with useful and easy to understand advice from experts from around the world. I'm thrilled and honoured to be a part of it."

JACINTA McDONELL

CO-FOUNDER ANYTIME FITNESS, FOUNDER W1LL, YOGA & MEDITATION, FOUNDER THE HUMAN KIND PROJECT "I have personally been involved every step of the way, and I know SuperFastDiet is going to change lives, and change the world. This program is really simple to understand and it inspires you to progress quickly. Not only is it a weight loss solution that actually works, it also incorporates nutrition, movement, mindset, sleep, rest, giving and gratitude."

DI MUNNS

ACCREDITED PRACTISING DIETITIAN WITH 30 YEARS’ EXPERIENCE IN DIABETES AND WEIGHT MANAGEMENT “I absolutely love everything about SuperFastDiet and will definitely be recommending it to my clients for long-term, sustainable weight loss.”

SHANNAN PONTON

PERSONAL TRAINER ON THE BIGGEST LOSER & MEDIA PRESENTER “SuperFastDiet is something I truly believe in. It is a magnet for the best health and wellness experts hailing from a diverse range of professions. It’s the complete package: the best of mind, body, nutrition, soul, good health and support. Wellness... it’s so much more than just numbers on the scales. I’m honoured to be in such great company, and stoked to be an integral part of something that is going to change so many lives!”

DR TIM SHARP (AKA DR HAPPY)

PSYCHOLOGIST, CLINICIAN, COACH AND FOUNDER OF THE HAPPINESS INSTITUTE "I'm so excited that finally, we have a weight loss program that incorporates the full importance of positive psychology. The Super Life pillar has way more benefits than simply weight loss - this program has the potential to impact every aspect of your life. SuperFastDiet isn’t just about losing weight; it’s about gaining a life!”

DR KRISTA VARADY PH.D.

INTERMITTENT FASTING RESEARCHER AND ASSOCIATE PROFESSOR OF NUTRITION, UNIVERSITY OF ILLINOIS, CHICAGO, USA "SuperFastDiet brings together the very best leading-edge scientific research and medical facts and explains them in a way that anyone can understand. Intermittent fasting is truly 'the answer'. I'm excited to be bringing people a long-term, sustainable weight loss solution. Finally!"

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Publishers Victoria Black & Genevieve Davidson Managing Director John Haslam Author Mary-Anne Oâ&#x20AC;&#x2122;Connor Content Manager & Editor Rosemary Slade Art Director Kimberlee Kessler Graphic Designers Camilla Prangnell & Madison Pisto Head of Production Nicola Daniels Proof Reader Georgia Lejeune

victoria black publisher & chief fun officer 10k g lost!

Digital Marketing Manager Alegria Alano Digital Media Coordinator Bryce Haslam Online Coordinators Katelin Bosler & Claudia Rosati Executive Administrator & Proof Reader Donna Huxley Program Success Manager Theresa Meury Office Manager Carly Simpson Recipes Jody Vassallo Recipe Photography Nelly Le Compte Dietitian and Nutrition Consultant Susanna Holt Printing Blue Star WEB Newsagent Distribution Gordon & Gotch Photographs supplied by iStock, Shutterstock and Freepik

ds on ge ne vi ev e da vi pu bl is he r & r ch ie f ch eer lea de 30 kg lo st !

No.1 SuperFastDietTM is published by Wildfire Publishing International. ABN 12 003 249 965. Unit E, 134 Old Pittwater Road, Brookvale NSW 2100, Australia. PO Box 317, Balgowlah NSW 2093, Australia. Telephone: (02) 9939 7000 Email: info@superfastdiet.com Website: www.superfastdiet.com ISSN 2208-7788 All material is copyright and cannot be reproduced in part or in full, by any means, without the permission of the publishers. While the publishers have taken all reasonable efforts to ensure the accuracy of the material contained in this publication, it is a condition of purchase of this magazine that the publishers do not assume any responsibility or liability for any inaccuracy or omission, or from the use of the information contained herein and the publishers make no warranties, express or implied, with respect to any of the material contained herein.

rosemar y slade editor & chief word polisher 13kg lost!

The right of SuperFastDiet to be identified as the author of this work has been asserted under the Copyright Amendment (Moral Rights) Act 2000. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means without prior permission. A CIP catalogue record for this book is available from the National Library of Australia

ma ry -a nn e o'c on no r

au th or & chi ef sa ss con su ltA nt 20 kg los t!

THE NEW PART-TIME DIET REVOLUTION

hello cakey, my old friend! (For tomorrow we fast!)

contents superfast 14 History of fasting Fasting in science & medicine Scientific breakthrough Dispelling the myths Fasting isn’t a diet, it’s an awesome way of life How do I do it? 2-day method 3-day method Part-day method Other methods What do I eat? No, really... what do I eat? What might my day look like? FAQs Why this works compared to other diets Program - getting started What should my goal weight be? BMI Why should I measure myself? Can I change my body type? My diary tracker Goal-set! How to count calories Because life's not perfect

16 18 19 20 24 26 27 27 27 29 30 32 36 37 39 41 42 43 44 44 45 47 48 50

superfood 52 What is a ‘superfood’? What does a superfood ‘do’? Top 20 Superfoods Clean out your fridge! Time to go shopping SuperFastDiet your home Tips and tricks What if I feel deprived? Family solutions

54 55 56 58 58 59 60 63 64

superlife 68 S U P ER M OV E Let's get physical We like to move it, move it! Incidental excercise Intentional excercise

70 72 73 74 76

S U P ER M I N D Face it - you’re an animal Taking control The ‘Big Why’ Top five ways to stay on the Big Why freeways

80 82 83 84

S U P ER H A P P Y Happiness is a science But how will feeling happier help me to lose weight? Eight happiness superpowers Staying on track The many faces of happy

88 90

91 92 93 96

S U P ER R EST The benefits of sleep Beauty sleep Weight loss! What about the rest? Meditation and mindfulness Rejuvenation

98 100 101 102 102 103 105

S U P ER H EA RT Giving back and why it works Why does helping others make you feel good? Becoming super empowered Sharing the joy

108 110

S U P ERST Y L E The lying witch in the wardrobe The cull Dressing to type A few unfair advantages Attitude 7 tips to a great attitude Bringing it all together The super wheel

114 116 117 118 121 122 123 125 125

111 112 112

super kitchen 130 SuperFastDiet Kitchen Sample days SuperBusy SuperChef SuperSocialiser SuperParent Recipes Breakfast Lunch & Dinner Snacks & Sweets

132 133 133 134 135 136 138 142 158 201

MEDICAL DISCLAIMER This book contains general information about dieting, nutrition and health. It is not to be treated as medical advice. The medical information in this book is provided without any representations or warranties, express or implied. Before starting any diet, seek professional medical advice from your doctor. This diet is not recommended for the following:  Women who are pregnant, planning to get pregnant or breastfeeding  Anyone with an eating disorder, a history of or a predisposition to eating disorders  Those with a BMI of below 20 or people who are underweight  Anyone who has been diagnosed with Type 1 Diabetes  People younger than 18 years old  People older than 70, without doctor's permission Important note: If you have any medical conditions or are taking prescription medication of any kind for any condition at all, we highly recommend speaking with your physician prior to commencing any new diet, eating or exercise regime.

Yes, we really did dress like this in the '80s, believe it or not! CO-FOUNDERS, VICTORIA (LEFT) & GEN (RIGHT)

INTRODUCT I ON

introduction

the weight loss evolution It began as one of those professional relationships that transform the working day from a mundane experience to part adventure, part comedy show, and when we reflect back on those early years, that tends to be what we both remember most: how much fun we had. That, and our tragic eighties fashion choices. Looking through photos from the time we can’t help but laugh at our heavily hair-sprayed, fuzzy-wuzzy hair and shoulder-padded power suits. But that was the era: big shoulders and big hair were mandatory for young women seeking successful careers in business and we were working in one of the biggest businesses going around: weight loss. We started together as ‘Weight Loss Counsellors’ for an international company called Gloria Marshall Figure Salons. (Yes, ‘figure salons’. We kid you not.) Founded in the USA, they were also a dominating force in Australia, and together we climbed the corporate ranks in our high heels until we ended up running our own salons, as well as training weight loss counsellors across the country. Eighties-style weight loss programs left a lot to be desired - the diets were difficult and restrictive, but we did our best to motivate others and inject as much positivity into the experience for them as we could. As for us? Well, at the time, we were relatively slim, but neither of us had ever found keeping weight off ‘effortless’. We’d both struggled with our weight through high school and university. But in those days, we were busy dashing about working and socialising, and the fact that we were helping others to lose weight motivated us to stay fit ourselves.

It’s rather ironic that we met during the eighties - the age of excess. It was an era of fast food and overindulgence, causing waistlines to expand rapidly and ‘feeding’ a booming diet industry. Our careers took off faster than Madonna singles and it soon became apparent that it wasn’t just our elastic-belted waists that motivated our clients: encouraging and inspiring people actually came naturally to both of us. We diverged then, remaining close friends, but following separate career trajectories as we zoomed onto the hi-tech highway of the nineties. By now video had well and truly killed the radio star and the age of ‘computerised everything’ had arrived. With it came every possible time-saver imaginable: we no longer had to walk to the phone, the stereo, go to the post office, even the shops.

You could do everything on a computer or a mobile phone and we’d never been more connected. Nor had we ever been so overweight including we once ‘slim young things’. 9

Yes, those days of ‘relatively slim’ had passed. By then, we’d both had children, and kitchens that once held only champagne and left-over crackers from Saturday night’s dinner party were now packed full with regular, weekly shopping. Brightly coloured, seductive little packages seemed to cry out while we tapped away on our shiny new PC’s: ‘Eat me! We know you’re tired sitting in front of that screen. I’ll give you a sugar rush like you’ve never felt before… come on baby, you know you want it!’ We gave in, again and again, unable to resist that delicious temptation of fleeting energy; that forbidden affair with sugar and saturated fats. Our wardrobes expanded with ‘temporary’ fat clothes, unwilling as we were to throw out those once fabulous power suits. FINALLY, WE DECIDED IT WASN’T ENOUGH TO HAVE SLEEK NEW HAIRSTYLES - WE WANTED OUR SLEEK BODIES BACK TOO! SO BEGAN OUR QUEST. Desperately, we sought an answer, calling on each other for help. Surely such motivated individuals as ourselves could solve this problem and find a solution out there. Surely, with the advent of laptops, mobile phones and miraculous plug-in hair straighteners, someone had also invented a shortcut to fabulously slim. But alas, no. The weight loss industry was stagnated; stuck in the eighties and yet to evolve with the rest. Weight loss ‘solutions’ were, however, constantly re-packaged and, believe us when we say, we tried them all over the years. Our shelves at home burgeoned with each new diet book until they were, themselves, obese; fat with fads and theories, but nothing was fundamentally changing and still our own weight stayed on. Sure, we enjoyed limited success at times, but somehow we always ended up back where we started. In fact, we usually gained even more, and a future of billowy blouses disguising muffin tops, sucky-in underwear and distracting jewellery seemed inevitable. Then, one Christmas, Genevieve watched in amazement as her brother-in-law walked into the room sixteen kilos lighter than when she’d seen him, just three months prior. So, she asked him what program he’d been following. It turns out there was no program - just a new idea gaining popularity called 'intermittent fasting'. Excited conversation flowed between us the next day and we both decided to give it a go, figuring we had nothing to lose well, except the weight. And the sucky-in underwear. Starting out was simple enough - we eradicated all evil seducers in the kitchen, then planned for a healthy week, with two days to be restricted to less than 500 hundred calories. It was challenging at first, but it soon became much easier than either of us expected and, amazingly, we both dropped a few kilos within the first week. That was very encouraging, to say the least, and we both suspected we’d found the answer to our quest at last: the holy grail was intermittent fasting! But how would we make this long-term weight loss journey without recipes, food lists, exercise plans or motivational guidance all the things we knew we would need to succeed? It occurred to us to form our own expedition team: do our own research, consult the leading world experts and be our

own motivation gurus. Maybe even get a few people along for the ride and see what we could achieve together. A bunch of family and friends immediately jumped on board, easily sold on the idea of a ‘part-time’ diet. Seriously, we told them, why diet 24/7 when you can achieve more success from two days a week? The results were astounding. We all began losing weight easily and rapidly, building an extensive knowledge base in the process, until one day (over a deliciously unforbidden affair with a healthy lunch) we both concluded that we really needed to share what we’d learned. And just like that, two light bulbs turned on above two like-minded, sleek-haired individuals. Now, after five years of extensive research, successful test group studies and program development, we have produced what we believe to be the ultimate, practical guide to supercharged intermittent fasting…. the SuperFastDiet! Meanwhile the medical and scientific communities have been embracing the concept, terming intermittent fasting a ‘breakthrough phenomenon’ and we’ve broken down some of the jargon for you herein. (We like to think we’ve mastered the art of ‘fasting for dummies’. Hey, works for us!) In a nutshell, we've made it accessible to real women with busy lives, just like us!

WHY? We’ve made it as easy as low-calorie pie to achieve success by designing a step-by-step guide to the most effective and simplest ways to fast - plus we’ve developed fabulous ideas and recipes for both non-fast and fast days. Within this book’s delicious chapters, we guide you on how to best prepare highly nutritious, real food in your own kitchen. Honestly, who needs yet another recipe book? This is far sexier, because we actually make you master of your own culinary domain instead, showing you how to become queen (or king) of the kitchen bench: royally gifted at preparing real, nutritious foods. Don’t worry if you don't usually hold the wooden spoon at the stove - it’s a cinch, we promise! Soon you’ll be planning, shopping, creating and cooking the most incredibly tasty and unbelievably good-for-you dishes like a pro! We’ve also incorporated SuperFoods to provide mega nutrition and super-duper energy levels, so you won’t revert to couch potato behaviour. So excited you’re tempted to flick ahead already? Wait for it! We haven’t even told you the best bit… This isn’t just a happy ending to the diet revolution - SuperFastDiet makes a resounding, positive impact on all areas of your life. Not only will you look hot, feel fab and have tons of energy, you will also feel a bucket-load happier. It’s a 360-degree transformation, inside and out. SuperFastDiet is truly a new way of life… a SuperLife, you might say! It turns out there really is an answer, and you don’t have to be genetically blessed for it to work for you. You just need to be prepared to elastic-belt yourself in, because the greatest era of your life is just about to start - and it’s going to happen… SuperFast.

welcome to your last diet!

INTRODUCT I ON

our big promise We hereby promise to provide you with a ‘one-stop-shop’ solution to diet, exercise, and self-help all wrapped up in this one book. WE WILL DO THIS THROUGH OUR THREE SUPER-PILLARS: 1.

S U P ER FAST – everything you need to know to become a master faster

S U P ER FO O D – what to eat for ultimate nutrition and max energy

S U P ER LI F E – how to turn your whole life around and be the very best version of you

VICTORIA BLACK & GENEVIEVE DAVIDSON P. S. We are incredibly passionate about sharing SuperFastDiet with you and we can’t wait to hear about your amazing results and experiences.

follow the super squad on social media! @superfastdiet    

Join the part-time diet revolution! Check out our site for daily inspiration, expert tips & recipes www.SuperFastDiet.com

gen's story After working in fitness and weight loss for over 25 years I had seen it all. I’d seen people struggle to lose weight on fad diets. I’d seen people work out every day for hours and not lose the excess weight they were carrying. I’d seen great results in weight loss only to see patrons return, up to three years later, with the weight back on - often even heavier than before. From my observation this was because people find it very hard to maintain being on strict diets of 1000 to 1200 calories, or adhere to ‘low carb’ diets as they crave the carbohydrates to which they have become addicted, enslaved to sugars. Or they simply can’t get ‘motivated’. Having worked in the industry for so long and knowing what to eat, I was devastated with myself when I developed a weight problem in my thirties. I tried every trick in the book: countless personal trainers, coaches, every diet and program going (including Weight Watchers, Jenny Craig, Lite n' Easy, the South Beach Diet, the Atkins, Paleo, etc. etc.) but only ended up a serial dieter that typically yoyos. I did have discipline and motivation but that weight just kept coming back on. Why? Because I love food! And I was time poor, a busy mum with a career, juggling like the rest of us. With each decade I went up a size in clothing. What was even worse; I had no excuse as I ‘knew’ what to do. Enter stage left: guilt. Enter stage right: helplessness. So I settled into my forties, kidding myself into believing that it was simply the age and stage of life I was in and that I would just have to accept that, consoling myself with platitudes such as 'I'm not too bad'. Then I invested in several kaftans and went regularly to the hair and nail salon to make myself feel better. But deep down I was dissatisfied. My health was suffering too, with high cholesterol, sleep apnea and high blood pressure mounting.

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Please visit us at www.SuperFastDiet.com and take the first step.

Then I ran into my brother-in-law Mark. I had seen him only three months prior and he was literally half the size! He had been doing a form of intermittent fasting or a 'part-time diet' (only dieting two days per week) and had lost 16 kilos, so I decided to give it a go. After the first day I was not sure I could do it again even though it was not really hard to do. But I did. After all, I did know a few things about what to eat to help with hunger. After about 12 weeks into the diet I had lost six kilos and dropped a dress size. Feeling motivated, I went to the shopping mall to buy new clothes and whilst there I noticed just how many people were overweight. ‘They must not know about this’ I thought to myself. ‘If they knew they could be doing this too - and it's so easy! They won't feel deprived... they just don't know how!' The thought stayed with me as I continued on my weight loss journey, eventually losing 30 kilos! I've dropped to half my dress size and have maintained my new weight easily, yet it seems applying this breakthrough technique to everyday life remains a mystery to others. So many people have said, ‘...but what do I eat on a part-time diet day?’, or ‘I tried it but I couldn’t do it’ that I realised I had to share my knowledge. So, here it is, the answer to all of your questions. Victoria and I have drawn on our weight loss industry experience to devise a program that embraces the phenomenon of intermittent fasting, making it realistic and easy-to-apply for the average person. We're here to teach you that it's not just about 'what to eat' and when, it's also about motivation, purpose and a holistic approach to your health and happiness. We believe this is the definitive, ultimate guide... to the whole picture - once and for all. This will be the last diet you will ever go on, as it has been for me, and for the many people we have now coached through this program with amazing success. If it can work for me it will work for you too!

GENEVIEVE DAVIDSON Publisher & Co-Founder of SuperFastDiet 30kg lost!

victoria's story I have never been massively overweight but nonetheless my weight has been an emotional and psychological issue which has frustrated me for many years. After my first child I put on over 20 kilos and it was then that I jumped onto the treadmill of never-ending yoyo dieting. I tried absolutely everything – Weight Watchers, Jenny Craig, Lite n' Easy, Lemon Detox, Atkins Diet, South Beach Diet, Body For Life, Diet Shakes, Israeli Army Diet… you name them, I tried them. Some were more successful than others and initially I would get good results, only to eventually have the excess kilos inevitably creep back on as life would get back to ‘normal’. Every single morning when I woke up, the very first thought I would have when I began to stir was “I’m fat”! And I would be sad. Then I’d pull myself together and tell myself to snap out of it, today was the day I would eat healthy food and not pig out… which would last usually till about dinner time when I would be stressed, tired and hungry after work and I’d think “bugger it”, pour a glass of wine and it was ‘all over Red Rover’! Cheese, crackers, paté, dinner, more wine, chocolate, ice cream, corn chips and, often, altogether. (Corn chips and icecream actually taste really good together.) Then, the next morning, groundhog day, I would wake up and think “I’m fat” and start the emotional roller coaster ride again. That was until I discovered intermittent fasting, thanks to Gen! (See her story opposite.) I lost the ten kilos that was still hanging on and have never looked back – that was four years ago now. It was so incredibly easy to do and so easy to make it a part of my life. I can’t begin to tell you how happy I am now that being overweight is no longer an issue. But I’m by no means perfect and the beauty of this new way of life is you don’t have to be perfect - there’s no guilt! FINALLY,

I truly believe I have found ‘The Answer’ to how to maintain a healthy body, mind and spirit… and I couldn’t be happier. I’m soooo excited to be able to share our insights with you because they truly are life changing. Even though compared to others who have way more weight to lose, ten kilos doesn’t seem like a lot. But it’s amazing what a difference losing ten kilos or even five kilos can make to your self-esteem. Buying clothes is now great FUN instead of depressing! I love wearing skinny jeans rather than hiding my chubby thighs under A-line skirts. I am inspired to move most days, and exercise has become a fun activity instead of something I feel guilty for not doing enough of. I love exercising with my friends – we combine weight training, walking and yoga. Now, when I wake in the morning, my first thoughts are positive and happy ones, and I look forward to the day ahead. I’m excited to choose what I’m going to wear for the day and I feel great! So, now it’s your turn to feel fabulous. Inside this book you’ll discover the step-by-step program that Gen and I have tried and tested. We have included all our tips and tricks along with easy food plans and awesome recipes that even I can cook (and I’m a flippin' hopeless cook – my idea of cooking used to be a microwave meal and steamed frozen veggies ). I’m beyond excited to share the massive transformation, inside and outside that Gen and I have experienced, and the incredible difference it has made to our lives and the lives of our friends and family. I can’t wait to hear your personal story – please join our Facebook page and introduce yourself at www.facebook.com/SuperFastDiet

VICTORIA BLACK Publisher & Co-Founder of SuperFastDiet 10kg lost!

Also, BIG thanks to Simona Janek for the beautiful hair, makeup & photography on our publishers' photos!

S UPE RFAST

superfast Fasting has always been the answerâ&#x20AC;Ś itâ&#x20AC;&#x2122;s just taken a long time for science to prove what the ancients already knew: eat, drink and be merry, for tomorrow you can always fast. It's really just part-time dieting, how good is that?

S UPE RFAST

history of fasting ‘Fasting is not the same as starvation… If you look back through all of recorded human history, people have always fasted.’ DR JASON FUNG

Growing up Catholic, Gen figured everyone knew you couldn’t eat on Sunday morning before Mass. Rumbling tummies during quiet prayer time were quite the norm, and well worth it when you went home to Mum’s Sunday roast. Fasting was just a part of life – you didn’t even consider calling it anything else, it was just a rule – and it’s not just a custom observed by Catholics. Fasting is essentially the practice of abstaining from food for certain periods of time. It has been a part of most mainstream religions for thousands of years. Physicians, philosophers and religious leaders alike all praise the healing and health benefits associated with the practice. One of the earliest descriptions of fasting appears on a silk scroll from the Western Han Dynasty (206 BCE–220 CE). In Traditional Chinese Medicine, Bi Gu (literally translating to ‘avoidance of grain’), is a Daoist fasting technique associated with achieving xian: transcendence or immortality.

In Ayurveda, fasting is used to treat a range of issues, to heal and improve circulation and digestion, and to maintain a healthy, balanced, body and mind. It is still used in common practice in all major religions around the world, including Buddhism, Islam, Christianity and Hinduism. Interestingly, fasting can also be found throughout the animal kingdom, particularly in times of stress, when animals need to conserve their energy or when the supply of food is limited1. Its widespread occurrence hints at how easily we can adapt to fasting and use it as an effective diet.

So, what does your dog know that you don’t know?

FASTING IS HEALING. 17

fasting in science & medicine Although fasting was commonly believed to be beneficial both physically and mentally by most religions for thousands of years, it wasn’t until the early 1900s that it became popular within sectors of the medical community. Practitioners at trendy spas and retreats encouraged the practice and doctors began prescribing it to treat such ailments as diabetes, epilepsy, obesity and even mental illness. Then, in the 1930s, American Biochemist Clive McCay published his research on how calorie restricted diets prolonged the lifespan in rats compared to a life of unrestricted eating. This was the first time the positive effects of caloric restriction was ever quantified and shared throughout the scientific community. His pioneering study led to over 75 years of research and the discovery that calorie restricted diets have amazing effects on aging and longevity.2

DID YOU KNOW? Calorie restriction remains the only non-genetic method that’s been proven to extend the lifespan in every species studied, including worms, rodents and primates.8

In more recent years, Neuroscientist Dr Mark Mattson and his team at the National Institute of Aging smelled a super-rat in the making too, discovering that alternate-day feeding of rodents lowered their chances of developing degenerative brain disease, protecting neurons from damage and stress. Further studies revealed that fasting also lowered risk of stroke, Parkinson’s and Alzheimer’s diseases, heart disease and diabetes.3, 4 In 2014, Associate Professor of Nutrition at The University of Illinois, Chicago, Dr Krista Varady published studies showing that human data supports the findings of studies conducted on animals. The groundbreaking results demonstrated that fasting not only decreases body weight, it also lowers concentrations of triglycerides, glucose, and lowers ‘bad’ cholesterol levels in we humans too. Her findings showed great promise for the role of intermittent fasting in moderating a variety of metabolic disease factors.5, 6, 7

S UPE RFAST

While you fast your body is burning fat. Yes, you really are just that fabulous!

scientific breakthrough Some tend to assume intermittent fasting works purely because you consume less calories overall, but it's far more powerful than that. Further recent findings have brought to light why this method works so incredibly well. 1. FAST I N G B UR N S FAT: Canadian nephrologist (kidney specialist), Dr Jason Fung, has made world headlines with what he calls the ‘nutrition revolution’. That is: intermittent fasting. His research has uncovered the secret to the effectiveness of the practice, which can be summarised by this simple concept: when you eat, energy gets stored, when you don’t, energy comes out. Basically, because of the way your hormones and insulin levels work, when you’re eating, your body can’t access those stores to burn them up, but when you’re fasting, it can. In other words, fasting burns energy: sugars at first, then (more awesomely), fat! So, you can burn fat sitting about painting your nails… how good is that? 2. FAST I N G M A K ES YO U SUP E R- H UM A N … A LMO ST: Biologist Yoshinori Ohsumi won a Nobel Prize in Medicine in 20169 for his research on ‘autophagy’, which is essentially the process whereby cells recycle and repair their parts, which is kicked-off by fasting.10 Plus, fasting also stimulates growth hormones, which means that your new cell parts are super-charged. You’re essentially helping your body give itself a super-human renovation! Perhaps now you can start to see why fasting is being linked to so many health benefits and disease prevention.

3 . FASTI N G I S LI K E EX E RC I S I N G. Dr Mattson asserts that the cellular and molecular functions of the cardiovascular system and brain during fasting are similar to those that occur during exercise. Both activities produce ‘ketones’ which come from burning fat and also produce ‘neurotrophic factors’ that are key for a healthy brain.11 It’s basically a body and brain workout!

DID YOU KNOW? Levels of growth hormones can increase up to five-fold during fasting! 12 In a nutshell, intermittent fasting makes your body work harder to be healthier even when you’re doing absolutely nothing! 19

SUPERFAST

instead of burning toast, try burning fat. Domestic goddess alert!

dispelling the myths There’s a boat-load of myths about diet, food and fasting around. So, we thought we’d call balderdash on a bunch of the most common ones. Get ready to have your mind blown. Myth: SKIPPING

Myth: BREAKFAST

Truth: Short periods of fasting actually increase your metabolism

Truth: You optimise your fat-burning potential after 12-16 hours

MEALS CAUSES YOUR BODY TO GO INTO ‘STARVATION MODE’

Many people are under the incorrect assumption that fasting lowers your metabolism. While ‘starvation mode’ (also known as adaptive thermogenesis13 - say that five times fast!) does exist, it’s actually much harder to achieve than most people would have you believe. Your body will only go into starvation mode if you severely restrict your calorie intake over a long period of time14. Your body is designed to first burn the energy you’ve eaten, then to burn glucose stores and then to burn fat. You will not go into starvation mode until your body has depleted its stores of fat. Studies have shown that long periods of very low-calorie diets are far likelier to induce a drop in metabolism than intermittent fasting. In fact, recent studies report that fasting for short periods can actually increase your metabolism15, 16, rather than slowing it down. One study showed an impressive 14% increase in metabolism over a three-day period17. On top of this, studies have shown intermittent fasting helps you retain muscle mass, which assists in keeping your metabolism high18, 19. Burn, baby, burn!

IS THE MOST IMPORTANT MEAL OF THE DAY

Many people believe that skipping breakfast is bad for you, and phrases like ‘the most important meal of the day’ have been thrown around for decades. While this has been drilled into us by the media and our mothers, recent studies show no causal link between skipping breakfast and a sluggish metabolism, or weight gain! Quite the opposite. One recent study showed skipping breakfast may help reduce your daily calorie intake by around 400 calories20. Other recent studies show that skipping breakfast actually boosts your metabolism (by around 50 calories) and gives your body more time in fat-burning mode 21, 22, 23. So where did this myth come from? The original breakfast studies were experiments done in school children, designed to examine how eating breakfast before school impacted learning24, 25! Weight gain and metabolism were never measured, so it seems the message was simply misinterpreted over the years.

Myth: YOU’LL

‘BLOW IT’ WHEN YOU’RE NOT FASTING

Truth: You’ll still end up with a calorie deficit

A lot of people worry that they’ll be so hungry during non-fast days or hours that they will pig out and ruin all the benefits. In actual fact, hunger decreases and fullness increases after 1-2 weeks26, 27 and your stomach shrinks too, so you’ll find your appetite will decrease overall. Besides, even if you do over-eat occasionally, studies have shown that people almost never eat enough to ‘completely blow’ their calorie deficit28, 29. (Holiday blowouts being the exception!) The important thing to focus on is that this isn’t really a diet, it’s a lifestyle, and SuperFastDiet really is unbreakable.

Myth: LOSING

WEIGHT QUICKLY MEANS YOU’LL LOSE MUSCLE

Truth: Intermittent fasting regimes actually retain muscle mass In general, when someone loses weight using traditional calorie restriction, they lose 25% of that weight as muscle and the remaining 75% as fat. Recent studies show that this ratio is altered during intermittent fasting. During an intermittent fasting regime, most subjects only lose 10% of the weight as muscle and 90% as fat30, 31. Thus, this diet may help to retain muscle mass, which helps to keep your metabolism high. In addition to this, due to the increase in growth hormones produced during intermittent fasting32, your muscle development opportunities actually increase! Way to have a hot booty, SuperFasters!

DID YOU KNOW? “FASTING IS A CHALLENGE FOR YOUR BRAIN, AND WE THINK THAT YOUR BRAIN REACTS BY ACTIVATING ADAPTIVE STRESS RESPONSES THAT HELP IT COPE WITH DISEASE,” says Dr Mattson, speaking to Johns Hopkins Health Review. Each time you eat, glucose is stored in your liver as glycogen, which takes approximately 10-12 hours to be depleted. After it’s used up, the body enters ketosis (or ‘fat burning mode’) where it converts fats to ketone bodies: acidic chemicals used by your neurons as energy. Ketones promote positive changes in the structure of the synapses important for learning, memory and overall brain health.33, 34, 35 The startling findings continue to be published, however one life-saving health benefit has been apparent from day one: fasting makes animals lose excess weight – including we humans. Rapidly, easily, and, as it becomes part of an individual’s ongoing lifestyle: permanently.

SUPERFAST

so, what does that all mean? One of the reasons fasting works is because participants feel inspired by rapid results! On average, a weight loss result of 0.5 kg per week is achievable, although this will vary according to individual commitment and BMI levels. Generally speaking, the more obese you are, the bigger your weekly weight loss result will be. (About time we heavier Super Fasters got a perk: at our peak weight loss we were averaging 1-2 kilos a week! And yes, we did break out the bubbly on

Friday nights for that score. Another perk of part-time dieting!) Results will fluctuate from week to week, due to such factors as hormones and fluid retention, in fact you will probably have weeks of no loss at all, but remember it will all even out in the end. Stick to it and you will get to your goal weight and you’re going to love how fantastic you’ll feel - start seeing that as an inevitable fact!

what we bring to the table So when do we come in on this exciting timeline of discovery and revolution? Right here and now, because despite all the evidence and research, we see a need for bridging the gap between information and motivation; knowledge and application. KNOW ‘HOW’ & CAN ‘DO’! SUPERFASTDIET WILL TURN YOUR POTENTIAL FOR SUCCESS INTO A REALITY BECAUSE:

 We are experienced in motivation and practical application  We can relate - we just did this ourselves!  We make the diet and lifestyle accessible  We keep you accountable  We are building a super supportive community

'Awesome' ends in 'me', Coincidence? We think not.

TOOLS FOR SUCCESS Not only is the weight loss industry swamped with fads and theories; the self-help, life coaching, fitness and recipe sections of bookshops are also spilling off the shelves in ‘Pick me! Pick me!’ desperation. It’s enough to make you head to the coffee shop in despair for cake and trashy mag browsing. In the interest of saving you from further diet peril (not to mention spilling saturated fats all over yet another Kardashian paparazzi stalk-fest) we’ve decided to make SuperFastDiet a multiple-toolkit for success! Basically we’ve pooled every great idea for fasting, food and lifestyle into one book to save you from wasting your time, being overwhelmed and confused, and being driven to the coffee shop in despair. As we said in our promise to you, this is a one-stop, ‘self-help and diet’ library section condensed into a single juicy book. In a nutshell, SuperFastDiet is more than a program it’s a lifestyle - designed to achieve not only inner health, disease prevention, weight loss and higher self-esteem, but also broader goals to do with personal autonomy, satisfaction and happiness. And being fabulous.

EVERYTHING YOU NEED CAN BE FOUND IN THOSE THREE SUPER-PILLARS:

 S UPE RFAST – how to become a master faster

 S UPE RFOOD – what to eat for ultimate nutrition and maximum energy

 S UPE RLI FE – how to turn your whole life around to become the very best version of you To top that off we have included an entire library of delicious, low-calorie recipes at the back in our SuperFastDiet Kitchen, by celebrity chef Jody Vassallo!

Think of us as your personal dietician, trainer and life-coach - all rolled into one! 23

SUPERFAST

fasting isn’t a diet, it’s an awesome way of life. Intermittent fasting is really just part-time dieting. One of the main reasons intermittent fasting works so well is because you still get to live a ‘normal’ life. Gone are the days when being on a diet meant sitting at the table, miserable and hungry, while your friends toasted the joys of their non-diet lives and looked at your empty plate with pity. Abstaining intermittently means you can order delicious meals from the menu too, rewarding yourself without guilt while still achieving ongoing, amazing results. Your lifestyle can still include dining out, enjoying a glass of wine, having your cake, (and yes, eating it too), safe in the knowledge that intermittent fasting will even it all out and keep you looking and feeling fantastic.

‘I never worry about over-indulging on a Friday night or letting myself go on holidays. SuperFastDiet always whips my body back into shape in no time and it’s the easiest weight loss result I’ve ever enjoyed. I know I’ll never put the weight back on now which is an amazing feeling.’ DONNA, SUPER MUM OF THREE 15KG GONE

want to know more? ad for white paper bonus secret chapter! SIGN UP TO RECEIVE OUR

Brand new scientific findings including:  the truth about how your metabolism actually works  why calorie restriction may not work long-term  the inside scoop on ‘starvation mode’  how skipping breakfast could help you lose weight  PLUS all the latest clinical studies on intermittent fasting (and its mind-blowing health benefits) It’s so powerful, and so recent, we couldn’t publish it all in this magazine! JUMP ONTO OUR WEBSITE AND SIGN UP TO FIND OUT MORE

superfastdiet.com/secretchapter HOT OFF THE PRESS!

if you've lost your appetite today, I think i've found it.

how do I do it? The first step is to make a decision between choosing the 2-day, 3-day or part-day methods of fasting, as explained opposite. Be assured that all methods are equally as effective this is purely a matter of personal preference.

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2-DAY METHOD

day

3-DAY METHOD

day

The basic premise of the 2-day method is to eat normally five days a week then restrict your calories two days a week to a quarter of that normal intake. Choose what days work best for you, but we find many SuperFastDieters prefer Mondays and Thursdays. So, what is a ‘normal intake’? Most women keep to under 500 calories per day on a fast day and under 2000 calories on a non-fast day. (You don’t have to eat it all - some days you may find you feel full on far less). For men, the average is up to 600 calories on a fast day and up to 2400 on a non-fast day. To get a more accurate allowance you will need to calculate your TDEE. TDEE is an acronym for Total Daily Energy Expenditure which is the number of calories your body burns over a 24-hour period based on your sex, height, weight and weekly physical activity. Go to superfastdiet.com to find out yours.

The basic premise of the 3-day method is to eat normally four days a week then restrict your calories three days a week to half of that normal intake. Choose what days work best for you but we find many SuperFastDieters prefer Mondays, Wednesdays and Thursdays. The 3-day method is designed for those who aren't keen on doing a 500 calorie day, so this method is gentler... spreading out the caloric reduction over more days. On the 3-day method you can have up to 1000 calories on your fast day and up to 2000 calories on a non-fast day, and men can have up to 1200 and 2400 calories respectively. (Remember you don’t have to eat it all some days you may find you feel full on far less). As mentioned, to get a more accurate allowance you will need to calculate your TDEE.

PART-DAY METHOD

part day

This method involves fasting part of each day for 16 hours, and restricting your daily ‘eating window’ to eight hours. Within the eating window, you can fit in two, three or more meals at no more than 1600 calories overall (or 20% less than your TDEE). Doing this method of fasting can actually be as simple as not eating anything after dinner, and skipping breakfast. For example, if you finish your last meal at 8pm and then don’t eat until 12noon the next day, you are technically fasting for 16 hours between meals. For people who get hungry in the morning and like to eat breakfast, you can simply reverse this method by eating a hearty breakfast and lunch, and finish with a snack at 4pm, fasting until breakfast. You have the 1600 calories (or 1920 for men) to consume in that eight hour window. Remember you can drink water, coffee and other zero calorie beverages during the fast, and this can help reduce hunger levels. Most people find doing this method most days works best, but feel free to have a rest day or two depending on what gives you the best results.

It was lipo, wasn't it? Tell me it was lipo

I just gave up being a serial eater at breakfast

Fat loss can often be masked by weight gain in other areas, such as water retention (very common), bowel movements and hormones. You may want to take body measurements before you start, as these often provide a better indication of weight loss than scales. Having said that, you WILL lose the kilos - it’s medically proven, remember. Breathe in, breathe out.

WHAT IF I DON’T LOSE WEIGHT STRAIGHT AWAY? Refrain from throwing the scales and having a tantrum. Walk over to the mirror and remind yourself that for some people it takes a little while for technical weight loss to begin. Remember to check your TDEE, to ensure you're eating the right number of calories for you! You can do this on www.superfastdiet.com. So, relax, take a second and be patient. Oh, and unclench fists.

‘I always ate breakfast - without fail - and I really thought I’d find the 16 hours off, 8 hours on method too hard. But it’s easy! I can find plenty of things to distract me until 12pm and I know being a little hungry is very short term. I don’t even think about it now - it just comes naturally.’ MARY, LOVER OF CHARDONNAY 20KG GONE

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COMBINING METHODS Long term advocates of the diet often find they end up mixing two or more diet methods together. Switching it up keeps it interesting and doesn’t give your body a chance to adapt to routine. This diet is extremely flexible - it really just depends on what suits you best.

‘Personally I tend to do the 2-day fast on Mondays and Thursdays (under 500 cals), then on Tuesdays, Wednesdays and Fridays, I do the part-day fast. On the weekend I relax although I try not to go too crazy. Sometimes I really do let my hair down, and that’s okay, because on Monday I can just fast again.’ ROSIE, FRENCH FRY ENTHUSIAST 13KG GONE

SUPERCHARGING METHODS For master fasters, you can also temporarily turbo charge or 'super charge' your weight loss as you get used to intermittent fasting. This can work really well if you start to plateau after a while. IDEAS FOR TURBO CHARGING INCLUDE:

 Adding an extra fast day to your week  Alternate day fasting (or every other day)  Reducing calories on fast days for example, if you are doing the 3-day method of 1000 calories, try going to below 800 calories.

 Back to back: doing two fast days in a row Of course, we don't recommend this long-term, just to turbo-charge quick results occasionally. Anyway, enough advanced stuff for now. Start with the 2-day, 3-day or part-day method until you are super confident... only then should you start to experiment.

what do i eat? Well, of course, you could go and eat a chocolate bar and blow all your calories at once, but you’ll be in for a pretty hungry fast. What really matters here is getting value for calories consumed. One of the best parts of learning about fasting is learning about food values which, you’ll soon find, often results in far healthier choices. (Good nutrition = good hair, skin and nails too. i.e. you’ll look younger. BON US ! )

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Just look at the portion differences for 200 calories here:

588g

VS.

51g

1425g

VS.

496ml

553g

VS.

33g

740g

VS.

75g

CHECK OUT THE DIFFERENCE IN GRAMS!

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 VEGGIE-LICIOUS HEROS: asparagus, broccoli, brussels sprouts, cauliflower, carrots, celery, mushrooms, spinach, zucchini, tomatoes, watercress, eggplant, beansprouts, and so many more have under 50 calories per 100g, so these should form the bulk of your fast day meals. Frozen veggies are also a great busy-girl solution, and as a general guide, you can eat around one cup for 25 calories.

 LIQUID HOTTIES: miso soup, bone broth, heat-and-eat

no, really… what do i eat? Eating is a part of life and an enjoyable one at that! At SuperFastDiet, we believe it should be the celebration it’s always been, and that’s what actually makes this more of a lifestyle than a diet. The SuperFastDiet way of life is all about enjoying life, food and fun. By just restricting your calorie intake a few days a week, you can lose weight and still enjoy all the finer things in life. Especially when fasting, it’s important to get the most ‘bang for your buck’ for each and every calorie that goes into your body. This means incorporating plenty of vegetables, lean protein and healthy fats into your diet. Keep in mind, portion control is key, especially during fast times. While two cups of air popped microwave popcorn may only contain 40 calories, you’ll end up closer to 300 if you eat the entire bag. It’s all about moderation. (But on non-fast days you let those locks down, fasters. SuperFastDiet is for real people!) While we all love the idea of getting something for nothing, the truth is, there’s no such thing as a ‘calorie-free food’, unless you’re talking about water, green tea or black coffee. There are, however, bunches of low calorie options that can be your BFFs during fasting times. You’re going to want to hug these hunger-slaying little powerhouses:

low calorie vegetable soups like pumpkin, spring vegetable, and minestrone (which are available from the pre-prepared meal section in most supermarkets) are great for filling you up and have loads of key nutrients. Most of these come in around 100 calories per serve - check the labels.

 POWER PROTEINS: eggs (62 calories per 50g), grilled or steamed fish (between 100-150 calories per 100g depending on the fish), chicken (230 calories per 100g), beef (250 calories per 100g for lean ground beef), pork (242 calories per 100g broiled pork loin).

 FRUITY THRILLERS: make a great snack, and even come in their own biodegradable packaging! Reach for citrus like grapefruit (around 37 calories for one half), oranges (around 60 calories each) and mandarins (about 62 calories each), melons like watermelon (51 calories per cup) and rockmelon, also known as cantaloupe, (56 calories per cup) stone fruits like peaches (about 37 calories each) and apricots (around 55 calories for ¾ of a cup), strawberries (approximately 50 calories per cup), and blueberries (about 39 calories for half a cup).

 FAT FRIENDS: while these items are higher in fat than their fruit and veggie counterparts, they’re full of the good kind of fats that keep you feeling fuller for longer. By incorporating just a little of these into your fast-day diet, you’ll feel less hungry, help to balance your blood sugar levels and avoid the dreaded ‘hangry’ moments. When cooking, reach for extra virgin olive oil spray. For snacks, or when adding protein to a meal, opt for almonds (around 60 calories for eight), cashews (about 50 calories for seven), pumpkin seeds (about 70 calories for ¼ cup), pistachios (approximately 40 calories for ten), sesame seeds (around 52 calories per tablespoon) and sunflower seeds (about 68 calories per ¼ cup).

S UPE RFAST

3:00PM SNACK SAVIOURS MISO SOUP: 34 calories per cup HEAT & EAT VEGETABLE SOUPS: around 80-100 calories per serve (depending on flavour and brand!) CARROT & CELERY STICKS: 20-50 calories per cup ALMONDS: 60 calories for eight almonds CANNED TUNA IN SPRINGWATER: 80 calories per 95g tin (drained) GUACAMOLE & HUMMUS: 90-125 calories per ¼ cup PLAIN GREEK YOGHURT: 100-130 calories per 150g SMOKED SALMON: 117 calories per 100g BEEF JERKY: 71 calories per 100g

SWEET CHEATS

Craving for a pint of Ben & Jerry’s on a fast day? No problem. Just peel, chop and freeze a banana (89 calories per 100g), pull out your blender and add a dash of your preferred milk (20 calories per 30ml for full-fat milk) until you achieve the perfect ice cream texture. We’ve also discovered stevia-sweetened ice creams, which are available in most supermarkets and contain only 60 calories per cup, instead of the usual 250. Plus, they’ve got more protein, and less fat. #NOM!

DID YOU KNOW? A recent study by Dr. Krista Varady shows that the timing of your fast day meal isn’t as important as you may think. She randomly assigned participants to one of three groups: one group ate the fast-day meal as lunch, one ate the fast-day meal as dinner and the third divided it into mini-meals of 100-200 calories throughout the day. All the groups had 95% adherence rates to their daily energy goal and fast-day meal timing, and they lost equal amounts of weight: around 0.5kg per week, or 4kg in eight weeks!36

How to fly through a fast day: instead of telling yourself 'I can't eat' say 'I'm going to eat soon'. Before you know it, it’ll be a feast day again! Happy dance!

what about sugar?

Holy addiction Super Fasters! Sugar not only adds calories, it can also contribute to a range of health problems. Every teaspoon = four grams of sugar. Considering less than six teaspoons (24 grams) is the maximum recommendation you can see why our daily intake â&#x20AC;&#x2DC;ain't so sweetâ&#x20AC;&#x2122;. Most westerners consume an average of 40 teaspoons per day, or 160 grams!

200ml glass of orange juice

typical low fat yoghurt 150g

average bowl of cereal

typical muesli bar

500ml energy drink

blueberry muffin

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when is a calorie not a calorie? Before you start planning your calorie intake it’s important to understand that calories have ‘personalities’, so to speak. Some behave very nicely towards your body, others are downright disruptive and some just need a good lesson in diet manners. They all start in your mouth, but they travel down different biochemical pathways once they hit your digestive system, and that’s where it gets tricky.

 Some end up burning way too much heat instead of food energy, e.g. refined carbohydrates and saturated fats are not as well-behaved as proteins.

 Some tell your brain you are still hungry, e.g. added sugars, while others tell your brain you are full, e.g. protein and good fats.

 Some are very kind to your metabolism, e.g. fresh produce, while others slow it down, e.g. refined carbohydrates.

Ca lo ri e al er t ai sl e tw o! lo -f at do es no t me an lo -c al !

‘One of the biggest surprises for me was how much food I could actually eat - and how good ‘healthy’ can taste! That, and the fact that I could still have my bubbles. Now that’s what I call a diet!’ MARY-ANNE, CHAMPAGNE DEVOTEE 20KG GONE This book is packed with recipes, swaps and recommendations plus ideas for incorporating superfoods into your diet. However, here are a few tips:  S M ALL PRI N T: Don’t assume you ‘kind of know’ the calorie value of a food. Get used to reading the fine print on packaging. And by the way, if it only has kilojoules listed in the little table simply divide by four to calculate the calories!  UN DE RSTAN D HUN GE R: If you’re hungry on a fast day that’s a natural thing - remember it won’t last for very long.  PORTI ON S I ZE M ATTE RS ! Invest in some kitchen scales. The good news is that you start to recognise portion sizes very quickly.  EASY RULE WHE N EATI N G OUT: When you don’t know the calorie value of your plate of food, aim for half your plate being vegetables, a quarter protein, a quarter grain or carbs.

what might my day look like?

 REALLY ? DON ’ T BE LI E VE THE M ARKE T ING: Watch out for claims of ‘low-fat’ or ‘sugar-free’, read that fine print! ‘Low-fat’ often means added sugar and ‘sugarfree’ often means they’ve added artificial sugars that make you still crave sugar. Sneaky aren’t they?

A typically 500 calorie day on a fast day may look something like this (we recommend to keep busy or distracted at hunger pang times. We also advise pacing and planning your meals).

 FI LLI N G FOODS : Make fasting fun - (say that three times - it’s actually a good tongue twister!) Aim for maximum value per calories. And favour proteins, vegetables and good fats.

8A M : Have a coffee, go for a walk

 ADD I T UP: Keep a proper tally by using an app or a notebook.

9A M : Work/daily routine 11 A M : Have a tea/coffee/drink 1P M : Lunch 3P M : Water/tea/drink, distractions such as going outside or reading something

5P M : Light snack 7P M : Dinner 9P M : Go to bed early!

 SAUC ES AN D CON DI M E N TS : Make sure you account for these calories - choose yummy low-calorie options such as soy sauce.  THI N K WHE N YOU DRI N K : What you drink adds up too - just because it’s a liquid doesn’t mean it doesn’t count. Having said that, one of the best things about SuperFastDiet (and why it’s realistic for tipplers like us) is that you can enjoy your wine on non-fast days or include it in your overall count.

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5. Goal set! Look through images of clothes you’d like to wear, places you’d like to go and imagine people telling you how hot you are once you've reached your goal weight. Visualisations are very powerful, as we'll explore later.

faqs HOW DO I AVOID HUNGER?

As mentioned, being hungry is natural when fasting. You could even try the mental trick of welcoming it as a sign that your body’s physiological reactions are switched on. Well, maybe on a good day. On a challenging day you may find the purring kitten in your tummy is turning into a grumbling lion and getting cattier by the minute! Try these tricks to curb your hunger: 1. It’s very important to stay hydrated so drink plenty of fluids, especially water. Try a sparkling water with a twist of lime for a nice, refreshing treat. Toast to your health with bottomless fruit teas and herbal teas, clear broths and black coffee/tea. You can even add a little milk (but don’t forget to count the calories). Fluids will go a long way towards staving off hunger. 2. Occupy your mind with something else such as reading, calling a friend, looking at images of Ryan Gosling etc. 3. Remind yourself it is a short-term sensation and plan your meals for later in the day. You will be full again very soon. Besides, if you’re on the 2-day method you will be able to eat plenty of your favourite foods tomorrow. This is temporary; it is delayed gratification not elimination. 4. If you MUST eat something, try celery, which has almost zero calories.

6. Know your ‘hungry’ times and prepare for them, e.g. have an apple at 3 PM when you’re starting to get dozy at the computer, or eat some filling snacks like cheese slices, almonds or a vegetable soup at 5 PM, when you feel you won’t make it to dinner. Whenever your diet Achilles heel tends to dig in - be prepared for it! 7. If you’re on an alcohol-free day, why not try a little dark chocolate and sultanas as an after-dinner treat? Sultanas are intensely sweet and taste great with the decadent creamy texture of dark chocolate. Oh, and dark chocolate is a superfood as it contains cacao! Woohoo! 8. If you are experiencing a hunger pang try to ride it out - it’s not for very long! And eating a small amount may actually make you hungrier for more. 9. Focus on how good you’re going to feel when you next hop on the scales (or think about Gosling again. Just a suggestion.)

HOW DO I TAKE MEDICATION? Check with your doctor but you may have to think about fasting to suit the time of day you need to eat.

CAN I EXERCISE ON A FAST DAY? Yes! Morning is best, however it’s important to remember that the calories you consume cannot be increased because you exercised. In order for this to work at maximum effect, calorie consumption needs to be kept to those minimum levels. We also recommend saving your meal until after you've excercised. Research has shown you're less likely to have a fast fail this way.

WILL MY ENERGY LEVELS BE OKAY? Many people report having more energy due to the higher nutrition in their diet overall, and the boost fasting gives to mental efficiency, however, if you are feeling lethargic have a small snack and/or a salty drink like bouillon or miso soup. (Count the calories, of course!)

WILL I GET A HEADACHE? Some people do although usually it's due to lack of hydration so remember those fluids. If it is due to fasting your body will adapt quickly after a few days.

ISN’T IT A BIT TOO HARD? The short answer to this is: no - not once you get used to it it’s actually incredibly easy!

DO I HAVE TO GIVE UP ALCOHOL? No. Just remember to count the calories and we advise having some alcohol free days - fast days being the ideal choice for the two or three day fast. It’s also worth noting that some alcoholic beverages contain less calories than others, such as vodka and soda which comes in at less than 70 calories for a standard drink. A small glass (120ml) of red or white wine is 80 calories. We don't recommend indulging on a fast day as it's better to use your calories for food (although we have been known to have a cheeky tipple on occasion).

WILL I FEEL CONSTIPATED? Ok, now we can talk about poo! And no: you should not have any issues here, so long as you are eating healthy foods and, once again, drinking lots of fluids.

WHAT IF I CAN’T SLEEP? It’s advisable to sleep away as many fasting hours as you can, so here are a few tricks if you're staring at the ceiling: have some chamomile tea, meditate, relax properly before bed, sprinkle lavender oil on your pillow or try slow, deep breathing. Also, regular exercise will help you sleep better at night.

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I'm sorry old diet. Things just aren't working out... I can't stop cheating on you.

why this works compared to other diets Let’s not beat around the bush here: the weight loss industry is failing, with over 2.1 billion people in the world classified as overweight or obese (according to the World Health Organisation). It’s obvious there is currently no real solution on the market when it comes to weight management. In fact, 95% of dieters either become disillusioned and give up or put the weight back on post course completion within two to three years. Why? Because most diets are designed to fail longterm, with their unrealistic, strict rules and non-lifestyle driven programs. Basically, as soon as you stop following their methods you gain the weight back: often ending up larger than when you started. They just don’t seem to want their birds to leave their nest.

SuperFastDiet focuses on freeing you from the weightloss struggle cycle, by educating you on how to make a permanent change, and empowering you to be self-sufficient long-term. We want you to graduate and fly off from our nest, no longer dependent birds but hot chicks!

OUR POINTS OF DIFFERENCE INCLUDE:  No reliance on supplements, shakes or pre-packaged diet food  No set menu to follow, no rigid ‘diet’  No ‘too hard basket’ exercise regime  No loss of lifestyle or alienation from socialising  You can indulge and still lose weight  You can have bubbles  You will get fast results  You will keep it off for good  You will feel energised and remain motivated long-term  You will get all the tools for weight loss success in one program

YO U S AV E MONEY!

IT WO R K S A N D IT ’S E A S Y TO M A IN TA IN

IT F ITS IN W IT H TO DAY ’S L IF E S T Y L E

IT IS N O N IV E R E S T R ICT

TO P B E N E F I TS OF FA S T I N G

T H E D IE T GES E N CO U RA T YO U TO E A H E A LT H Y

YO U R B R A IN FEELS SHARPER

IT GES E N CO U RA A LC O H O L F R E E DAYS

IT H A S M U LT IP L E Y M E D IC A L L P R OV E N B E N E F ITS

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program getting started There are many ways to keep record of your weight loss journey and stay on track to reach your target. The important thing is to make sure you really do face those scales and tape measures. Basing your progress on whether or not the elastic on your pyjama pants may or may not be getting looser just wonâ&#x20AC;&#x2122;t cut it. Youâ&#x20AC;&#x2122;re going to have to weigh-in. It can be a terrifying prospect, we know, but just remember: this is the last time the number will ever be this high.

Come on, take the plunge! Join the team! Sign up for our online program... Visit www.SuperFastDiet.com

what should my goal weight be? We’re not kidding when we say this diet works so well that you need to be careful you don’t get too skinny! The goal is to be healthy and happy! Your target weight should be based on what is recommended, according to your height, and most medical professionals will tell you to aim for within a range (see the sample chart opposite). Many people ask us why there is such variance in recommended healthy ranges and the answer is that weight can be influenced by many factors - for example, muscle weighs more than body fat. If you are interested in having more insight into your body’s composition levels you may want to have a body fat percentage measurement done by a professional, such as a DEXA scan or bioelectrical impedance analysis, however many such methods can give inaccuracies. Regardless, being within a healthy weight range should be your first, essential goal.

S UPE RFAST

According to the BMI chart I’m too short.

bmi

If you know your weight and height you can also calculate your Body Mass Index (BMI) number, as shown below. This is a commonly used medical tool, with doctors recommending people aim to fit into a healthy BMI range of between 18 to 25. Once you reach your healthy BMI weight range you can then decide what figure will make you happiest within it. Some people want to be quite slim, others like to keep a bit of curve or muscle - it really comes down to preference and body type.

WEIGHT lbs kgs

100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 45.5 47.7 50.0 52.3 54.5 56.8 59.1 61.4 63.6 65.9 68.2 70.5 72.7 75.0 77.3 79.5 81.8 84.1 86.4 88.6 90.9 93.2 95.5 97.7

HEIGHT in/cm Underweight Healthy Overweight Obese Extremely Obese 5’0” - 152.4

5’1” - 154.9

5’2” - 157.4

5’3” - 160.0

5’4” - 162.5

5’5” - 165.1

5’6” - 167.6

5’7” - 170.1

5’8” - 172.7

5’9” - 175.2

5’10” - 177.8

5’11” - 180.3

6’0” - 182.8

6’1” - 185.4

6’2” - 187.9

6’3” - 190.5

6’4” - 193.0

why should i measure myself? The scales won’t always tell the whole picture, especially when you consider that you will be increasing your exercise activity and that muscle weighs more than body fat. Weight also varies due to fluctuations in fluids and hormones. That’s why we recommend keeping track of your measurements as well, so that you can see a clearer picture of your overall progress. Once again, you need to make sure you do this regularly and with consistency.

can i change my body type?

my goal weight? 100% Flippin' faAAbulous!

The short answer is no: however you can be the very best version of you! Our SuperMove section will help you tone, lift, firm and sculpt and feel energised and happy. Also, see our SuperStyle section for tips on how to dress, to accentuate the most positive attributes of your fabulous new figure, by taking into consideration your body shape. One of the important things is to remember that everyone is built differently, so don’t focus on trying to look like some kind of celebrity ‘ideal’. Just focus on being ideally you!

THE PEAR

HOURGLASS

APPLE

RECTANGLE

INVERTED TRIANGLE

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my diary tracker The first thing you need is somewhere to record your progress and fabulous results. You could do this on a spreadsheet, or in an app, but personally we loved making an actual diary, as it was visual, tactile and motivating. We recommend taking the time to grab your scissors, and paste, and make a progress diary/tracker by using the templates below.

Paste in the tally chart on the first page. This is where you need to write your starting weight and measurements, as well as your goals. OVER THE FIRST FOUR WEEKS IT SHOULD LOOK SOMETHING LIKE THIS:

DAT E

LOST S O FA R

W E I G HT

CHEST

WA I ST

TUMMY

HIPS

THIGHS

BICEP

6 5 KG

96CM

71CM

78CM

96CM

55CM

27CM

1 FEB

83KG

101. 6CM

83.8CM

88.9CM

104.1CM

58.4CM

30.5CM

8 FEB

81KG

100. 3CM

82.5CM

86 .4CM

102.9CM

58.4CM

30.5CM

2KG 6.3CM

15 F E B

79. 5KG

99. 1CM

82.5CM

86 .3CM

101.6 CM

58.4CM

30.5CM

3 . 5 KG 8.9CM

22 F E B

78. 5KG

99. 0CM

81.3CM

85.0CM

101.6 CM

57.1CM

30.0CM

4 . 5 KG 13.3CM

29 F E B

77KG

97. 8CM

80.3CM

84.0CM

100.3CM

56 .1CM

29.5CM

6 KG 19.3CM

W E I G HT

CHEST

WA I ST

TUMMY

HIPS

THIGHS

BICEP

LOST S O FA R

G OAL

TE M P LAT E A: DAT E

G OAL

T E M PLAT E B

FO R E V ERYDAY USE , S O STI C K A W E E Kâ&#x20AC;&#x2122; S WORTH I N TO YOUR DI ARY TO GE T STARTE D

DAT E WHAT I 'M I N SP I R E D BY TO DAY SU P ER FAST: FO O D D I A RY FO O D

S UPE RFOOD: FOC US TODAY CALORI ES

FOOD/ RE C I PE / I DEA

S UPE RLI FE : M I N UTES S PE N T EX E RC I S I N G ACTI VI T Y + TI M E :

TOTA L

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I WOULD RATHER SAY

ITHAdN IiGdAVEiUtP

goal-set! Cover your progress diary in motivating photos, words and images because NOTHING motivates like a good visual. Try to capture how you want to feel, what you want to wear, where you want to be… and who with!

Take a full length photo of yourself and add it to the first week in your diary/tracker. (You’ll thank us later!) And make sure it’s something you can easily compare to previous shots by wearing something generic like tights and a singlet.

in cr ea s e ca rd io by ru n n in g, n ot w al ki n g, to th e ba r

download a calorie counter app This is the last step in the SuperFast section, but it’s an important one because keeping your calories low is pivotal to your success. As we said before, don’t guess! We can actually profess, from experience, that guessing is one of the main pitfalls of dieting, especially when you’ve been trying all sorts of diets over the years and you figure you probably know the calorie value of a food as a ‘guestimate’.

Guestimate is not a real word friends! And it won’t give you a real result. If you’re not an ‘appy’ type there are plenty of calorie counting books and websites out there too. These days technology gives us the information easily and immediately, so unless you're trekking in the Himalayas (and burning five million calories a day) there’s really no excuse for guestimating.

because life's not perfect The SuperFastDiet way of life is guilt-free, fun and flexible. Life happens. Parties happen. Pizza happens. Ice cream happens. And sometimes, #fastfails happen.

You know those diets you’ve done in the past? The ones that were so hard they made you feel awful for even contemplating looking at food? This isn’t one of those. We know that life happens, and it isn’t perfect. And no matter how good your intentions may be, sometimes you fall down. The answer isn’t to stay down and feel horrible about the fact that you tripped. The answer is to get back up again and keep going. You may have enjoyed a brilliant fast day, exercising before breakfast, counting carefully and having calories to spare, but your gorgeous hubby happens to come home with a mid-week treat: a pizza. And you just can’t say no to that excited, puppy-dog, “Look what I’ve done for you honey!” expression. You might be kicking butt this week and motivated beyond your wildest dreams. You’ve managed to keep under 500 for two days running, and then your favourite neighbour - who’s finally won the battle with the council over that tree - decides to stop by with a bottle of Moët to celebrate, and who can say no to that?

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I lost one kilo this week! Time to reward myself!

I had a piece of cake. I’m a complete failure. I might as well eat the entire contents of my fridge! If you do happen to have a #fastfail, it’s not the end of all hope. It’s not the end of life, as you know it. It’s not a reason to give up and resign yourself to a future of sweatpants and fast food in front of the TV. It’s just a #fastfail. Accept it for what it is, know that so many others who’ve gone before you have experienced the exact same thing, pat yourself on the back for recognising that you’ve stumbled, and keep going. Count your day as a part day method or one of the five in the 2-day method and keep charging ahead with the same positivity, brightness, motivation and excitement that that you had when you started out! That's the beauty of SuperFastDiet - it truly is UNBREAKABLE!

Isn’t ‘clean eating’ just devouring cupcakes while mopping the floor?!

ON THE SUPERFASTDIET THERE'S NO SUCH THING AS FAILURE - THERE IS ONLY A NEW WAY OF LIFE... AND LIFE ISN'T PERFECT!

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superfood

Look! Up in the sky! It’s a diet ingredient. No, it’s a health injection… No, it’s SuperFood!

SUPERFOOD

what is a ‘superfood’? No, they don’t really come in little red capes and spandex. Superfoods are foods that have so many health benefits, and are so extraordinarily good for you, they have been dubbed ‘super’ by nutritionists and industry professionals. Many superfoods are low in calories and that makes a big difference on fast days. We really just discovered them as a part of the fasting process, not expecting that we would start feeling pretty super ourselves.

HOW TO IDENTIFY A SUPERFOOD:  LOOK FOR COLOURFUL C LOAKS : purples, greens, reds and yellows… superfoods aren’t shy about their outfits!  LOOK FOR S UPE R HEALT H BE N E FI TS : anti-ageing, cancer-preventative, energy boosting… superfoods aren’t shy about their superpowers either!

what does a superfood ‘do’? Superfoods are rich in antioxidants and can boost your immunity levels - making you healthier, more energetic and slimmer! SUPER-DUPER SUPERFOODS INCLUDE:  TO M ATO ES sun ripened, preferably, but all kinds of tomatoes are top of the list  AVO CA D O S a source of ‘good fats’  E G G S on their own or as a great ingredient for thickening dishes  H E R B S A N D S P I C ES such as chillies, cinnamon, garlic, ginger, cumin, turmeric and curry powders  DA I RY such as yoghurt and soft cultured cheeses  C R UC I F E RO US V E G E TABLES such as broccoli, cauliflower and brussels sprouts  N UTS A N D S E E D S such as chia, almonds and flaxseeds  L EA F Y G R E E N S such as rocket and dark green lettuces  ASI A N G R E E N S including bok choy and choy sum  G RA I N S such as quinoa, oats and wheat germ  F R UI TS such as pomegranate, blueberries, strawberries and grapefruit  F I SH such as tuna, pink salmon and sardines  T EA including green teas, black teas and herbal teas  G O O D O I LS such as extra virgin olive oil  L E G UM ES these high protein sexy superfoods include lentils, chickpeas, beans and fresh peas

top 20 superfoods AND WHAT THEY BRING TO THE SUPERFASTDIET TABLE:

TOMATOES Contain lycopene - a rare antioxidant that may help prevent cancer as well as potassium, fibre and vitamin C.

BROCCOLI Contains more than 100% of your daily requirement of vitamin C, plus vitamins B, E, A, and stacks of potassium.

EGGS Contain levels of most key vitamins and are a rich source of protein with antioxidant properties too.

TUNA & SALMON Full of Omega-3 fatty acids which are important for metabolism and may reduce the risk of age-related diseases.

YOGHURT Packed full of calcium and contains B12, riboflavin, phosphorus, zinc and B6, as well as probiotics which may aid digestion.

BLUEBERRIES Have phytonutrients that are thought to target ageing, improve appearance and may help prevent dementia, Alzheimer's and cancer.

BOK CHOY A rich source of Vitamin C, A and potassium. It also provides absorbable iron and calcium.

AVOCADOS Have more potassium than a banana, contain nutrient-rich fats that may help you feel fuller for longer and also contain vitamins E, C, B6, folate and niacin.

CHILLIES Rich in vitamin C and are actually metabolism boosters! Thatâ&#x20AC;&#x2122;s why you warm up when eating those hot curries.

TEA Rich in antioxidant, anticarcinogen and anti-inflammatory properties. It may help to prevent cancer, maintain the health of arteries and assist with concentration.

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CHIA SEEDS Not only are they high in Omega-3s, they also help reduce appetite!

STRAWBERRIES Packed with vitamin C, manganese, fibre and antioxidants; strawberries are also super low-calorie - yipee!

BEANS Chock-full of protein and great for your bowel, beans are also very filling.

OLIVE OIL

Although this is largely a saturated fat it’s mostly medium chain triglycerides which are great for helping burn excess calories and also provide energy.

RED WINE Consumed in moderation it’s good for your heart, can increase bone mineral density and may help balance cholesterol levels.

KIWI FRUIT High in vitamin C and K, and a good source of dietary fibre and vitamin E, these little power capsules are an essential!

NUTS A heart healthy choice, nuts that are activated (soaked and dried) may offer enhanced nutrient absorption and improved digestion. But be sure to count the calories.

FLAXSEED Rich in protein, Omega-3s and B vitamins, flaxseed can also aid in weight loss and lowering cholesterol.

DARK CHOCOLATE It’s true! Cacao is rich in flavonoids, which may be good for the heart and blood pressure. Hooray!

APPLES This humble little fruit is a good source of the polyphenol Quercetin, an antioxident linked to lowered risk of cancer.

SUPERFOOD

time to go shopping before you do anything else, clean out your fridge! Today is the day you make your fresh start and that begins with getting rid of old habits and reducing potential temptation. When we faced the caverns of our own bottomless pits we found the following:  One furry grey blob who, in a former life, may have been a cucumber.  A jar of pickled onions that had a use by date that didn’t begin with a two.  Eight little bottles in the door shelf all playing stuck-in-the-mud in what appeared to be sauce-glue.

Now that unpleasantness is behind you, you are ready to hit the shops!

You need to work that trolley friends! Go shopping with real foods (unprocessed is healthier), calorie consumption and superfoods in mind. Also be focused on including any ingredients for recipes from our SuperFastDiet Kitchen section. A SAM PLE S HOPPI N G LI ST M I GHT LOOK LI K E THI S : 1 . VE GE TABLES look for a variety of colours and don't forget to include as many superfoods as possible. 2 . FRUI T be careful not to overdose on your daily fruit intake - only two serves is recommended - because of the sugar content. Try low-calorie fruit such as melons, small sweet apples, berries and kiwi fruit. 3 . HI GH GRAI N BREAD or wraps as well as the grains previously discussed in the superfood section. 4 . FI S H AN D LEAN M EATS turkey mince, for example, is far lower in fat than beef. 5 . S OUPS read the packaging for the lowest calories and most filling products. Also make sure they are all natural. 6 . C HE ES E soft cultured cheeses or goats cheese are best. 7 . RI C E AN D PASTA wild rice, vegetable pasta or nonstarched varieties are preferable. A fave product of ours is a Japanese vegetable pasta called 'konjac' which has only ten calories per serve! These are available in most health food aisles. 8 . DRES S I N GS AN D OI LS olive oil is a superfood and tastes delicious. Apple cider vinegar and citrus dressings bring salads to life. 9 . LE GUM ES, S E E DS AN D N UTS red beans are great for turkey mince meals and almonds are a good nut option for adding to broccoli with a little dash of sesame oil - a superfood bonanza! Sesame and poppy seeds are great meal flavourings. 1 0 . C HI LLI , C URRY, BLAC K PE PPE R AND SP ICES as per your taste. 1 1 . O RGAN I C M I LK , YOGHURT, S OUR CREAM Almond milk is a good lactose-free alternative. 1 2 . S N AC KS go for hummus or tzatziki as a dip and rice crackers or nuts instead of chips.

You may be surprised by what you might find in the health food aisles...

big tips There are little nutritional information panels on all foods these days, as mentioned, but they seem to be controlled by tiny leprechauns so take your glasses or eight-year-old child, to ensure you can read them! Don't just assume that the advertising on the box is all-revealing. Read, squint, read! Our second tip is to visit the health food aisle. You'll be surprised at how many great options are found on those sexy shelves! Finally, watch your sugar intake... big food manufacturers have been extremely sneaky when it comes to adding sugar to everyday products. It's really important that you lower your sugar consumption and that of your family. Having said that, if you feel you must buy the kids/spouse/housemates a little junk make sure it’s junk you don’t particularly like so you won’t eat it!

SUPERFAST D IET YOUR H OME Go home and stock your fridge with all your lovely, healthy produce or put it on display as an awesome visual reminder that you’re putting wonderful fresh fuel in your body. We place celery in vases around the kitchen and mounds of fresh fruit and vegetables form the centrepiece of our coffee tables in big bowls. (We seem to be developing some kind of Garden of Eden fetish but never mind.) Having your own herb garden is a great idea too and a money saver - you can even have one along your windowsill!

SUPERFOOD

SIDELINE THE SIDES …NO, I DON’T WANT FRIES WITH THAT! How often do you order a grilled piece of fish, chicken or beef only for it to arrive with salad and fries or mashed potato and gravy? Make sure you stipulate you don’t want the extra sides - they’re hard to resist when they’re sitting in front of you. Or ask for healthy sides instead (e.g. grilled veggies or salads).

GET SAUCY ABOUT SAUCE If you really want to taste the sauce or dressing, ask for it on the side and dip your fork lightly. That way you can still enjoy some of the taste for far fewer calories.

DON’T MAKE A MEAL OF MEAT

tips & tricks

Lean meat can be an important part of your diet, being rich in iron and protein, and the right piece can be a good meal choice, e.g. grass-fed steak, which has up to a third less fat, fewer calories and is higher in Omega-3s than other cuts. The problem for we meat-eaters actually lies in portion size as most restaurants tend to serve up overly-large chunks in a caveman fashion. That old adage ‘eat no more than the size of your palm’ works well, or you can think of matching the serving size to a pack of cards.

ZOODLES Ever heard of a ‘zoodle’? Basically it’s the result of spiraling zucchini (and other vegetables) into noodle-like form using a vegetable spiraliser, which is a great way to add low calorie veggies into dishes while keeping them yummy and filling. If you can’t find a zoodler or spiraliser, just finely slice.

SNACK HAPPY Stack healthy snacks around the kitchen: in your fridge and pantry to maximise your preference for healthy choices. Think like a boy scout: be prepared! Choices can include tubs of chopped fruit, carrots, baby cucumbers, hummus with celery sticks, carrot fritters (see recipe), boiled eggs, cheese sticks, rice crackers, rice cakes, a wide range of teas and frozen health pops (see recipe).

ARE YOU JUST THIRSTY? You’ll be surprised how often thirst can be mistaken for hunger. Having regular glasses of water and other calorie-free drinks can often stave off hunger, filling you up and getting you through a fast. Frozen beverages also work very well especially on hot summer days.

1 RAW PORK CHOP 100 g = 231 Calories (966 kJ) LAMB LEG MEAT 100 g = 230 Calories (962 kJ) 1 SMALL RAW SKINLESS CHICKEN BREAST 100 g = 165 Calories (690 kJ) 1 SMALL FILLE T SNAPPER 100 g = 128 Calories (535 kJ)

5 fast day mind tips 1. Stay busy when hungry! 2. A non-fast day does not equal a binge day. Forget you fasted the day before! 3. Donâ&#x20AC;&#x2122;t listen to nay-sayers and believe in your own progress! 4. Give it time: perseverance is key. Keep your mind on the prize (or size)! 5. Itâ&#x20AC;&#x2122;s just hunger. It will pass. Now repeat 100 times. 61

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what if i feel deprived? First of all, you won’t feel deprived because you can still enjoy delicious food at home, dining out, chocolate, bubbles… you actually can’t fail on SuperFastDiet because there’s room for indulgence. Even if you have a binge you know you can fast the next day and it will all work out! Having said that, in the interest of low calorie options in general, here’s a big tip:

SWAP One of the simplest tricks to learn about lowering your calories is to adopt the idea of ‘swapping’ high calorie foods for similar, low calorie ones that are nutritious and more filling (e.g. zoodles). SOME OF OUR FAVOURITE SWAPS INCLUDE:

 Konjac instead of noodles, pasta or rice

 Frozen pineapple on a stick instead of ice cream

 Sultanas, raisins and dates instead of lollies

 Dark chocolate raspberries instead of a chocolate bar

 Egg white omelettes instead of full egg

 Blended cauliflower instead of rice

 Grass-fed steak instead of grain-fed

 Pumpkin instead of potato  Yoghurt instead of cream  Avocado instead of butter  More white meat, less red meat  Turkey mince instead of beef  Rice cakes instead of biscuits  Yoghurt instead of mayonnaise  Rice crackers instead of potato chips or corn chips  Dark chocolate instead of milk chocolate  Frozen yoghurt instead of ice cream

 Oatmeal instead of sugary cereals  Kale chips instead of potato chips  An orange instead of orange juice  Olive oil spray instead of olive oil  Salsa instead of creamy dips  Air-popped popcorn instead of oil-popped  Shrimp fajitas with corn tortillas instead of steak fajitas with flour tortillas  Quinoa instead of couscous  Guacamole or yoghurt based dips instead of other dips

SUPERFOOD

family solutions The SuperFastDiet Kitchen section of this book is chock-full of recipes and sample days, but before you leap to those chapters in a single bound, a word on feeding the whole household.

Ideally you’d like to brainwash the kids/spouse/ housemates into joining you on your health quest, but you may find some resistance. Others, especially those pesky kids, can be stubbornly fussy when faced with ‘change’ and may not share in your newfound admiration for cauliflower or brussels sprouts. This may force you into the unwanted situation of cooking two different meals every night but fear not - we have some great compromises to keep everyone happy. See the following for some awesome ways to avoid a multi-cook and make (a) one meal that fits all and (b) good use of leftovers to stretch your budget.

SPAGHETTI BOLOGNESE TWO WAYS ALT ERAT I O N S TO TH I S TRA DIT I O N A L FA M I LY FAV E  Use turkey mince  Read the label on the sauce jar for calorie content. Numbers range from 200-400 calories!  Use cheese - but count the calories carefully  Add in as many veggies as the kids will tolerate: we throw things like carrot, onion and mushrooms into a blender before adding them to hide them from suspicious eyes  Pack in the flavour with basil, garlic and, for those who love hot food, fresh chilli  Use regular pasta for the fam, vegetable pasta, konjac pasta, spaghetti squash or zoodles for yourself APPROX CALORIES PER FAMILY SERVING: 400 APPROX CALORIES PER YOUR SERVING: 300 USUAL CALORIES FOR TRADITIONAL BEEF SPAGHETTI BOLOGNESE: 500-700 PER SERVE

LEFTOVER IDEAS: FA MI LY: Jaffles, stuffed potatoes, non-pastry shepherd’s pie YOU : Stuffed pumpkin, roasted veggies, cauliflower based bake

what goes into my blender is 'secret mum's business' TACO NIGHT TWO WAYS A LT ERAT IO N S TO TH I S TRA DI T I O N A L M EX I CA N F EAST:  Use turkey mince instead of beef (it's lower in fat and delicious)  Add a tin of three beans, drained. Blend them first if you need to hide them  Add grated carrot, onion and very fine chilli  Add taco seasoning and hot sauce as per the family preference  Add some vegetable stock for extra flavour (low sodium)  Serve with sour cream or yoghurt, grated cheese, avocado, lemon juice, chopped tomatoes, cucumber and dark leaf lettuce or spinach  Tacos for the family - lettuce cup tacos for you APPROX CALORIES PER FAMILY SERVING (3): 450 APPROX CALORIES PER YOUR SERVING (3): 300 USUAL CALORIES FOR TRADITIONAL BEEF TACOS (3): 750

LEFTOVER IDEAS: FAM I LY: Jaffles, stuffed potatoes, nachos, enchiladas YOU: Wraps with salad, stuffed capsicum

We tend to have tacos on Tuesdays in our homes - and yes there may be a song or two as we dance around the kitchen and cook. Nothing eccentric about that at all... 'It's Taco Tuesday, Taco Tuesday, olalalalala - ole!'

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BAKED DINNER TWO WAYS STI LL A S I M PLE DI S H:

CURRIED CHICKEN TWO WAYS A LT ERAT I O N S TO TH I S D E L I C I O US D I SH:  Trim the chicken of all fat and skin  Add more veggies: broccoli especially soaks up curry sauce to perfection  Try low sodium chicken stock instead of standard  Olive oil spray instead of oil  Steamed rice for the family, cauliflower rice or konjac rice for you APPROX CALORIES PER FAMILY SERVING: 450 APPROX CALORIES PER YOUR SERVING: 300 USUAL CALORIES FOR CHICKEN CURRY SERVE WITH RICE: 750

LEFTOVER IDEAS: FA MILY: Jaffles, pie filling YO U: Next day lunch on pumpkin mash

 Don’t add oil, there’s no need  Put potatoes and sweet potatoes in the pan in their jackets (skin adds vitamins)  Consider baking other veggies too: onion, carrot, beets, corn cobs, parsnips, tomatoes  If using lamb, pierce the meat and insert small chunks of garlic for added flavour  If using pork, make a simple apple sauce using lemon juice, an apple and hot water with a dash of cinnamon, fry in a non-stick pan then blend  If using beef, consider mustard as a condiment  If using chicken, peri peri is a great marinade and adds the health benefits of chilli. Lemon and garlic work well too  Drain pan juice towards the end of the cook  Serve the family the potatoes but avoid them yourself. Add a side of steamed veggies or salad to balance your plate. Bonus: you can have the sweet potatoes! APPROX CALORIES PER FAMILY SERVING: 500 APPROX CALORIES PER YOUR SERVING: 400 USUAL CALORIES FOR BAKED DINNER: 600-800

FRIED RICE TWO WAYS A LT ERAT I O N S TO TRA D I TI O N A L F R IED R ICE:

LEFTOVER IDEAS: Sandwiches for the family, salad additions for you, e.g. Thai beef salad, chicken quinoa salad etc.

 Rely on spices for taste, not oil (use olive oil spray)  Go fresh with your flavours e.g. coriander, chilli and garlic  Add chopped egg omelette from a non-stick fry pan

SAUSAGES AND MASH TWO WAYS

 You can use bacon (lean strips)

Y ES, I T CAN BE DON E :

 Use plenty of fresh veggies, finely chopped

 Use chicken sausages, they're delicious!

 A dash of sesame oil is enough for great flavour

 Curried sausages are particularly tasty

 Try a curried fried rice for variety - just add curry powder

 Add onions to the pan

 Steamed rice added to the blend for the family, cauliflower rice for you

 Choose a low calorie gravy from the supermarket add a dash of mustard, wine, pepper and/or herbs to make it more tasty

APPROX CALORIES PER FAMILY SERVING: 450 APPROX CALORIES PER YOUR SERVING: 250 USUAL CALORIES FOR FRIED RICE: 700+

LEFTOVER IDEAS: Nice side/snack for the next day.

 Steam lots of veggies for the plate

GET THE IDEA? It’s amazing how easy it is to get used to these simple amendments to family cooking and you’ll be avoiding any possible meal-time moments of madness, e.g. stabbing your fork into hubby’s sausage!

superlife It doesnâ&#x20AC;&#x2122;t really take that much to live a SuperLife. Just use the six super powers of move, mind, happy, rest, heart and style.

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SUPERMOVE

SUPE RMOV E

supermove The point of exercise isn’t just to look fabulous - it’s to feel fabulous too, and for the rest of your life.

let's get physical No matter how you do it, that body was made to move! Make that movement a celebration of what you can do, not a punishment for what you ate. Embrace your energy and get out there and shake it, baby!

WHY THE SIMPLE ‘WALK’ IS A SUPER WORKOUT: Wearing lycra is optional (although you can rock it if you want to girl. Sizzle sizzle.)

Air baby- breathe it in! And check out all the purty nature. It’s good for your inner hippy, man.

Love that feeling- the endorphins kick in and your body says 'Oh yeah, baby'.

Kiss those wobbly bits goodbye- it’s a whole body workout when you swing your arms too.

It’s free! Seriously, how good is that? Just don’t spend too much walking time in that mall. Hmmm. No way is it in the ‘too hard’ basket for most. You do it every day just er…do it a bit more.

Going for a walk is great for your butt! So step it up and tone the tush, hotty the botty and glutey your bootie!

IMPORTANT NOTE:

Before commencing any new exercise regime, please consult your healthcare professional.

SUPE RMOV E

we like to move it, move it!

So, if you over-eat, your body has excess energy that it’s likely to store as fat - faster than a squirrel hoarding nuts. And, make no mistake, unless you have the metabolism of said squirrel those little deposits will end up being a big problem.

Being active every day helps both body and mind in a multitude of ways. In fact, exercise: 1. Reduces body fat 2. Increases lifespan 3. Oxygenates body 4. Strengthens the muscles 5. Manages chronic pain 6. Reduces diabetes risk 7. Strengthens the heart 8. Clears arteries 9. Boosts mood 10. Maintains mobility 11. Improves memory 12. Improves coordination 13. Strengthens bones 14. Improves complexion 15. Detoxifies the body 16. Decreases stress 17. Boosts immune system 18. Lowers the blood pressure 19. Reduces cancer risk 20. Makes you feel fabulous! In a nutshell, you’re giving yourself a great big shot of physical and mental wellbeing - but, of course, that’s not all: exercise helps you feel good about your appearance by aiding in weight loss. This is due to many factors but let’s just say it’s a mathematical no-brainer. If you don't get adequate exercise, the following occurs: ENERGY YOU EAT – ENERGY YOU USUALLY EXPEND = LEFTOVER ENERGY, STORED AS FAT

However, the GOOD news is you can burn excess calories just by moving, so instead of squirreling them away:  workout for that glass or two of wine  dance for that piece of cake  swim for Saturday night’s Thai feast Better still, choose healthier options and end up with an equation like this: – – =

ENERGY YOU EAT ENERGY YOU USUALLY EXPEND EXTRA ENERGY BURNED FROM EXERCISE NO LEFTOVERS!

…so, no fat stored away. In fact, stored energy gets used instead and you lose weight! PLUS the muscle tone you gradually gain will make you feel fantastic, and clothing options like singlets and Lycra may just make a resurgence into your wardrobe. It’s enough to make you nutty with fashion joy! N OTE On a fast day you still need to stick to your calorie allowance - but get moving anyway - your metabolism will thank you!

SUPERMOVE

how much should i exercise and what should i do? Health guidelines* recommend a minimum of 30 minutes of moderate intensity exercise a day for adults as a rule of thumb - but before you shake your head and lie down on the couch in denial, understand this: we are not asking you to run a marathon - we are just asking you to MOVE. Think of it as ‘incidental exercise’: the exercise you did without thinking about exercise.

incidental exercise Open the door and look at the pretty flowers/trees/possible squirrels or possums… okay, maybe you’ll just notice that your lawn needs mowing and the dog got at the rubbish bins again, but don’t stop now! Put one foot in front of the other and take a walk down the street. There, that’s not so bad, is it? Breathe in that fresh air, notice everything around you and ignore the mental listing that your brain keeps bothering you with. This is time out - enjoy it! ONCE YOU REALISE THAT’S ALL WE ARE ASKING YOU TO DO, YOU MAY START ENJOYING OTHER FORMS OF MOVING (AND YES, THESE ARE ALL CLASSIFIED AS ‘EXERCISE’):

GO TO THE MALL The length of our local shopping centre takes 15 minutes to traverse, so if we walk briskly from one end to the other, then stroll back, then briskly once more, then stroll back - well that’s just interval training at its most fabulous, really, isn’t it? Forget 30 minutes - we could window-shop-exercise for hours!

TRAIN AT TRAINING If you spend a lot of time standing around chatting while your kids train for sport, try training too! One of our success stories took to walking around the oval at her kid’s sport training sessions and added another two hours to her exercise routine per week! You could make your dog’s day and take him or her too.

PARK IT If you tend to drive to work, why not try parking 15 minutes away and walking to and from your car? There’s your 30 minutes a day right there, and a good time to get some head space or a decent coffee on the way. You could try that with catching the bus, train or tram too - just walk to a further station/stop.

SLEEP IN Okay, we’re not actually talking about sleeping. ‘Special cuddles’ burn calories. Enough said.

GET YOUR GROOVE ON No, nothing to do with the previous point. We’re talking about dancing, baby - while you’re cooking, washing up, vacuuming and so on. Who said housework has to be boring? Pump the tunes and burn as you go or get someone else to do it and actually go dancing!

MEET FOR A WALK THEN DO LUNCH Going out to a fab lunch with friends? Why not meet a little earlier and do some sightseeing of the place first? You may end up finding some spectacular views, great shops or hidden restaurants and cafes for next time.

*Australia's Physical Activity and Sedentary Guidelines for Adults at health.gov.au

what your weekly activity might look like  S U N DAY: walked along the headland at the beach and had brunch at the café on the end - poached eggs and grilled tomatoes. Mmmm.  MO N DAY: worked all day, but left the car 15 minutes walk away from the station. Saw a rainbow. Nice start to the week.  T U ES DAY: walked around the oval seven times at kids footy training! Other parents said they’ll join me next time.  W EDN ES DAY: walked to station again and a cute jogger smiled at me. Bonus.  T HU RS DAY: went shopping after work and walked the length of the mall twice before buying anything. Saw my dream jeans. They will be mine!  F R IDAY: went out for cocktails then danced the night away to burn some off!  SAT U R DAY: slept in (wink, wink!) then walked to the newsagent to get the papers. Alright it was a fashion mag - hey it’s inspiration material!

GETTING THE IDEA? SuperMove is all about incorporating movement into your lifestyle. You are designed to move, your body rewards you for moving, and it’s the best way to keep feeling young! Don’t think about what you can’t do - just do what you can and MOVE. We recommend giving yourself a month to become a ‘mover’ (someone who does 30 minutes of physical activity a day) by which time you could term yourself an ‘active’ person. Nice, huh? Now it’s time to work towards becoming a ‘fit’ person! Once you’ve gotten used to making movement a part of your life you’ll feel ready to achieve higher levels of fitness. That means incorporating actual, planned workouts into your week. (Stay with us - you’ll look and feel amazing!) We’re calling it ‘intentional exercise’.

intentional exercise Intentional exercise or planned workout sessions are far more achievable once you’ve gotten used to moving each day. Of course you may have physical issues that limit your choices, but as long as your medical professional gives you the OK, why not incorporate some of these fun activities into your SuperMove routine:

SWIMMING

CYCLING

AQUA AEROBICS

ROLLERBLADING

KAYAKING

SURFING

HIKING

DIVING OR SNORKELLING

FRISBEE THROWING

TRAMPOLINING

LASER TAG

GROUP SPORT

ZUMBA

ROCK & ROLL DANCING

PILATES OR YOGA

BOXERCISE

…see what we mean? Exercise can be joyful and spontaneous too - you don’t always have to plan it - but plan to do ‘something’ everyday: intentional or otherwise.

For those who really prefer a structured routine, you can follow our SuperMove Workout Levels. We have designed these to build you towards achieving the four important elements of exercise for weight loss and fitness: 1 . STRE TC HI N G: stretch before and after every workout to increase your flexibility, reduce chances of injury and prevent soreness the next day 2 AE ROBI C : aerobic exercise burns body fat, especially at medium intensity, often referred to as the ‘fat burning zone’ 3 . RES I STAN C E : resistance training and light repetitive weight training will both tone your body and increase your percentage of muscle, which in turn improves your natural fat-burning abilities AND helps support your skeletal frame - just like legwarmers on Lycra! 4 . I N TE RVAL: interval training, quite simply, means alternating between high intensity and low intensity periods during your workout, which burns more calories and rapidly builds tone. Bonus? You get to ‘rest’ during the workout!

SUPE RMOV E

supermove level 1

We want you to fall in love with moving every day!

WHAT’S THE DEAL WITH AEROBIC EXERCISE VS RESISTANCE TRAINING? Most people know that aerobic exercise will burn calories and improve fitness levels - with or without fluorescent leg warmers - but many underestimate the power of combining it with resistance training. Resistance training is basically the process of using resistance to strengthen muscles, and create firmness and tone. Here’s a choice of workouts:  GYM S ES S I O N : Quick warm up and stretch, 30 minutes on the treadmill, bike and cross-trainer followed by 15 minutes on the circuit or weights equipment. Stretch for five minutes. (You could have a program designed for you by a qualified trainer).

 PARK S ES S I ON : Quick warm up and stretch, 30 minutes brisk walk, 3 x 10 tricep dips on park bench, 3 x 10 lunges, 3 x 10 squats, 3 x 10 pushups, 3 x 20 sit-ups or crunches. Stretch for five minutes.  HOM E S ES S I ON : Quick warm up and stretch, 30 minutes beginners workout DVD or dancing, 3 x 10 tricep dips on windowsill or equivalent height/strength object, 3 x 10 lunges, 3 x 10 squats, 3 x 10 pushups, 3 x 20 sit-ups or crunches. Stretch for five minutes.

1. Choose three workouts that fit into your lifestyle. 2. Put the planned activities into your diary ahead of time and tick them off or give yourself a rating/review once completed. 3. Continue for one month.

supermove level 2: YOU’RE GETTING FITTER! TIME TO STEP IT UP. Your choice of workouts could now include:  GY M S ES S I ON : Quick warm up and stretch, 35 minutes on the treadmill (jog/walk at intervals), bike and cross-trainer followed by 20 minutes on the circuit or weights equipment. Stretch for five minutes.  STRE E T AN D PARK S ES S I ON : Quick warm up and stretch, 30 minutes interval training - i.e. run towards a telegraph pole then walk to the next, run to another, then walk again etc. This is a great fat burner! Follow with 3 x 12 tricep dips on park bench, 3 x 12 lunges, 3 x 12 squats, 3 x 12 pushups, 4 x 20 sit-ups or crunches. Stretch for five minutes.  HOM E S ES S I ON : Quick warm up and stretch, 35 minutes intermediate workout DVD or dancing, 3 x 12 tricep dips on window sill or equivalent height/strength object, 3 x 12 lunges, 3 x 12 squats, 3 x 12 pushups, 4 x 20 sit-ups or crunches. Stretch for five minutes.

SUPE RMOV E

supermove level 3: YOU FEEL AMAZING, DON’T YOU? LET'S BLAST THIS TO THE NEXT LEVEL NOW! Your choice of workouts could now include:  GYM S ES S I O N : Quick warm up and stretch, 40 minutes on the treadmill (jogging 80%), bike and cross-trainer followed by 20 minutes on the circuit or weights equipment. Stretch for five minutes.

 STRE E T AN D PARK S ES S I ON : Quick warm up and stretch, 40 minutes interval training - i.e. run two telegraph poles then walk one, run two more, then walk one etc. This is a great fat burner! Follow with 4 x 12 tricep dips on park bench, 4 x 12 lunges, 4 x 12 squats, 4 x 12 pushups, 5 x 20 sit-ups or crunches. Stretch for five minutes.  HOM E S ES S I ON : Quick warm up and stretch, 40 minutes high energy workout DVD or dancing, 4 x 12 tricep dips on windowsill or equivalent height/ strength object, 4 x 12 lunges, 4 x 12 squats, 4 x 12 pushups, 5 x 20 sit-ups or crunches. Stretch for five minutes.

S UPE RMI N D

supermind Losing weight, looking great and being healthy can positively impact your mental health, just as feeling happy, being motivated and carefree can positively impact your physical health. Your mind and your body have been working on that relationship your whole life - they just haven’t let you in on one little secret: you can take control of both. THE BRAIN IS THE MOST IMPORTANT ORGAN YOU HAVE… ACCORDING TO THE BRAIN.

SUPERMI ND

so sad, I could eat a ton of ice-cream

face it you’re an animal You may think your inner voice is the one in control of how you feel, but the truth is far more primal: the rest of your brain has been paying attention too since the day you were born.

there is no ice-cream

Every life experience, from dropping an ice-cream cone to falling over in front of your first crush, has been programmed in, creating neurochemical surges and wiring your brain and, if the idea gets reinforced enough, it creates little roads called ‘neural pathways’. These are tough cookies to break once you’re an adult and they can lead some thoughts straight down familiar pathways to be dealt with - before you can even say ‘neurochemical’. Not always a good thing. For example, you may find that you tend to eat chocolate whenever your work colleague Painful Percy sticks his nose into your office - and your business. This behaviour may go a long way back - maybe there was a mean kid at school who used to make fun of your fuzzy hair and you took comfort by sulking on the playground bench and stuffing yourself with sweets. This behaviour may have been reinforced many times over the years - hence your current reaction. And it’s no surprise that your comfort of choice was sugar. When you are under stress, your brain recognises the situation and lowers your happy chemicals. Subsequently you seek to artificially lift them with sugar, which gives you a short term chemical high, resulting in you feeling even worse a bit later on when: A) THE ARTIFICIAL HAPPY FEELING IS GONE B) THE BAD FEELINGS REMAIN, AND C) YOU NOW FEEL GUILTY TO BOOT No wonder so many experts say that being unhappy can be ‘fattening’- sugar can quite literally act like a drug and you can become addicted and caught up in a no-win, chemically-driven cycle.

taking control First of all, you can’t blame your brain - it’s just doing its job, i.e. helping you to survive. Anything it deems threatening to your physical, emotional or social self will be dealt with chemically. Contrarily, anything deemed good for your physical, emotional or social self will be rewarded chemically. It's quite fair, really, in a Vulcan sort of way. You’re probably nodding about the physical protection, but perhaps wondering why the emotional and social self matters so much to the brain when it comes to survival. We humans are social creatures and our successful evolution has partially relied on the support of the group to survive. We also rely on fear, for example, to keep us safe. We seek love and happiness, in addition to shelter and safety. We're biologically wired to respond to physical, social and emotional cues, both good and bad.

So, where are these pathways? How do I shut down the negative ones and how do I build new ones instead?

It all comes down to this, most basic of truths: program your brain and wire it towards happiness! With consistency and repetition, new pathways are formed. This will take a bit of work - your ‘brain-building’ of a lifetime will be pretty entrenched - but it can be done. You can start purely with your imagination - your brain can’t actually distinguish between real events and imagined events - it just reacts chemically to the thought. For example, envisage yourself shrugging off Percy’s bossy ways, being confident and successful at work, being promoted to CEO and making Percy your coffee slave! Now, thinking about Percy is making you smile and some new wiring is being laid down. Then, when you see him in the flesh, reward yourself with a good feeling, (e.g. think about a funny joke, then associate it with him - bringing it to the forefront of your mind.) See? More new wiring - and that didn’t even require sugar! They say it takes 45 days of programming to create a dominant, new pathway, but you can start feeling better far sooner. It’s all about starting good habits and adopting new behaviours towards old issues. The more you program it, the more your brain will get on-side to make you happier, and give you what you really want in life. Kind of exciting, isn’t it?

the big why Whatever you believe with feeling becomes your reality - BRIAN TRACY Here comes the big question now, and you really need to think about the answer:

WHAT DO YOU REALLY WANT IN LIFE? And then, the even bigger question:

WHY DO YOU WANT IT? We recommend you write this down somewhere - maybe in your diary or on a piece of paper that you stick on the fridge/computer/ bathroom mirror for daily reading and repetition. Really lay down a strong foundation for your new pathways. Remember to phrase it like you already have it, imagine it and feel the happy chemicals like you’re already there.

OUR EXAMPLE: I’ M G O I N G TO B E A S I ZE 1 0 :  …and I’m never wearing fat girl clothes again I’m wearing hot jeans!  …and my doctor will say I have perfect blood pressure and my cholesterol levels are just gorgeous.

…and I’m going to Venice to celebrate - to float down the canals in a gondola looking like a Venetian goddess and then I’ll wave at Ryan Gosling sailing by who looks instantly in love with me and the handsome Italian gondola man and I will laugh and laugh… (okay maybe a program too far, but you get the idea). 84

By identifying your ‘Big Why’, you are essentially prioritising this pathway into a freeway especially when you constantly reinforce it. That’s why it is important to have the goal articulated and visualised nearby. Then, when temptations arise and you start wandering down old, negative paths, you can remind yourself of the Big Why and divert yourself instead.

S UPE RMI N D

 I don’t want that chocolate bar as much as I want to be a size 10 again - I’m imagining wearing designer jeans instead. (Wire, wire, whir, whir.)  I don’t want to eat those fries more than I want to chuck away my cholesterol medication. I’m imagining being med-free instead. (Wire, wire, whir, whir.)  I don’t want to laze about on the couch - I want to go for a walk and daydream about Venice! I wonder where I can buy a goddess dress for the gondola ride? (Wire, wire, whir, whir.)

The Big Why is stronger than all those old pathways and it’s creating new brain freeways! 85

SUPERMI ND

I used to listen to the negative chick in my head but now I’m too busy programming awesome.

top five ways to stay on the big why freeways 1. R ECO G N IS E YO UR N E G AT I V E PATH WAYS : what do you worry about most? What negative behaviours do you repeat and why? Write them down and make the decision to work on your Big Whys starting today. What alternative thoughts could you have instead? e.g. I hate being overweight. Sigh… No! I love the fact that I am on this new journey. I feel excited and proud of my evolving fabulous self.

2 . VI S UALS : stick them where you will notice them. (Perhaps refrain from sticking a hot swimwear pic on the fridge. Other members of the household may take an inordinate amount of time making a cup of tea.) Vision boards are great ideas too - covered in what you want to do, what you want to wear, where you want to do it and who with. 3 . M E N TAL RE I N FORC E M E N T: repetition is key. Catch those negative thoughts and re-phrase them every time, until they become the new truths. 4 . FE E L THE HAPPI E R PATHWAYS BY U SING STRON G M E N TAL I M AGE RY: remember, your emotions drive those chemicals too! 5 . BE OUTCOM E FOCUS E D: in your mind you’re already there!

SUPE RHA PPY

superhappy Forget losing weight then getting happy - the opposite is easier and a lot more fun!

A OP

MIN

SER

TION A V I GY OT ER M EN

DE TER & E U MINA PH TI O

R ES T Y & PE CT

NG NGI LO UST B E& T R

ENDO

IA N

SA F E

YOU PRODUCE: ENDORPHINS to help you ignore physical pain.

happiness is a science

DOPAMINE to encourage you to seek rewards. SEROTONIN to encourage you to earn respect from others. OXYTOCIN to encourage you to build social alliances.

THE HAPPINESS HABIT Looking at the four types of happy chemicals your limbic system can produce, it’s important to remember that you can turn them on:  EN DO R P HI N : you can enjoy lots of delicious endorphins from exercise and laughter. We suggest scheduling in a good half hour of each per day! Invest in a library of comedic books, films and shows, go walking with a funny friend, watch comedians in your lunch break and so on. We love sharing funny images and videos with friends and colleagues on a daily basis. Goal: feel the high to give you the determination to keep going.  DO PA MIN E : fantasise about rewards or give yourself one. e.g. look at images of clothes you are going to reward yourself with or get your hair done when you lose 5kgs. You can even go smaller: reward yourself with a long, hot bath after doing a great workout. Goal: telling your brain you want a new road = chemical rewards for weight loss effort!

 S E ROTON I N : focus on what you have achieved in life so far - you’ll be surprised how long that list can be, from getting a driver’s licence to mastering the art of the perfect boiled egg (a great little superfood by the way). Achievement feeds achievement. Goal: write a list of top achievements and read it regularly to get a dose of serotonin!  OX Y TOC I N : spend time with the right people ones who make you feel good about yourself. Goal: tell your brain you want lots of that delicious oxytocin. Feel the love!

Your happiness is a gift to others. When you are happy it makes those around you feel happy too.

SUPE RHA PPY

how did betty lose so much weight? they say she laughed her ass off!

but how will feeling happier help me to lose weight? Let’s start here by asking you this: have you ever eaten food because you are depressed about your weight? Hey, we’ve got our hands in the air too! It’s ironic that the cause of the problem can so often double as the solution! But, oh, sugar and salt - you foul seducers! How often have we worshipped at your short-term pleasure altars? The saturated fact is that when we are unhappy, we seek pleasure. When we are happier, we don’t require the fix - the low chemical balance isn’t in play.

WE DON’T NEED ARTIFICIAL LIFE-SWEETENERS.

The next thing to consider is an all too common mistake made by many, who wrongly believe that in order to feel happy you must first lose the weight. The opposite is actually true: get happy first, then your chances of losing weight drastically increase! Why? Because you are positive about the outcome, already envisaging success, and completely focused on your goals - three massive advantages!

get happy first, lose weight second. 91

SUPERHAPPY

eight happiness superpowers 1 ) LAUGHTE R: it’s like a chemical injection - have a good belly laugh every day and be playful! 2 ) F UN : do things that make you feel good regularly - as an integral part of your day, whether that’s riding a bike, playing an instrument, watching a sunset or chatting with a good friend. Make time for fun - it’s an essential ingredient in a SuperLife! 3 ) G RATI TUDE : one of the most powerful happiness generators. Adopt an ‘attitude of gratitude’ into your life and regularly count your blessings. It will work like training a muscle and your gratitude will increase with each passing day. 4 ) D O WHAT YOU LOVE AN D LOVE WHAT YOU DO: sometimes the bravest action you can take is a leap of faith towards doing what makes you happiest. Live a fabulous life of your own design, not just ‘what kinda happened and I got stuck here’. 5 ) S E LF- LOVE : what you have achieved and what you like about yourself are things we tend to avoid focusing on for fear of being egotistical; however, part of being happy is loving being in that skin of yours! As long as you care about others too, you are not being a narcissist - you’re being someone joyful who’s awesome to be around.

IT’S NOT UP YOURSELF TO LOVE YOURSELF! 6 ) B E CON TAGI OUS : it isn’t selfish to be happy - those who love you benefit from it every day too because it’s an infectious phenomenon. Pass those vibes on, baby. 7 ) FAB ATTRACTS FAB: surround yourself with positive, fun, encouraging, supportive people. Toxic relationships don’t have to be tolerated - you can set yourself free. Choose who you share time with wisely - they are part of your 'programming'. 8 ) D E C I DE TO BE HAPPY: you’re the one holding the magic wand it’s called ‘thought’. We have spent years perfecting the following activity and we promise, although deceptively simple, this small investment of time each day will have a BIG impact on your life, so we urge you strongly to adopt it for 14 days.

Remember, happiness is as happiness does. 92

everyday happiness secret EX E RC IS E 1

STAYING ON TRACK

In the back of your diary or in a notebook, word document or journal, make room for this daily exercise*: 1. Write down ten things you’re grateful for 2. Write down ten things you like about yourself 3. Write down ten things you’ve achieved

Everything we’ve said so far sounds easy, but, of course, keeping negative thoughts at bay and avoiding those familiar pathways will be the most challenging part of your weight loss journey. With the exception of a crisis or genuine times of stress, everyday life can be a positive experience and achievement really comes down to mindset. Whoever first said ‘mind over matter’ was one smart cookie. (Sorry to mention cookies - don’t open that jar! Stay with us!). Staying on track requires you to fight on through and resist the negative voice in your head who usually starts moaning when you are tired, discouraged, cranky and possibly a bit hungry to boot.

EX E RC IS E 2 Watch a funny show, comedian or laugh with a friend every day for a minimum 30 minutes.

EX E RC IS E 3 Perform a random act of kindness every day - however small. It takes your mind off yourself and increases your compassion. R EP EAT for 30 days for a dramatic increase in your happiness levels as this forms an awesome new habit! *p.s. Don’t cut and paste answers - write fresh ones each time, or at least read the ones you've written (you may have nailed it the first time).

…BUT RE M E M BE R S UPE RFASTDIE T I S YOUR LAST DI E T ! Therefore, you need to silence that voice whenever possible and work on sealing off those old pathways.

SUPERHAPPY

choose your new way forward by... LOVING YOUR PROGRESS SO FAR Focusing on every positive step along the way, for example: jeans getting looser, walking a kilometre farther, an acquaintance asking if youâ&#x20AC;&#x2122;ve lost weight (try to refrain from launching yourself at them and sobbing like a crazy person. Not everyone understands this process like we do!). Feeling like you are moving forward and progressing is one of the secrets to happiness.

LOVING YOU RIGHT NOW Letâ&#x20AC;&#x2122;s face it, the number one supporter you need is you, so use positive self-talk and affirm yourself, for example: 'I am SO proud of you today, you are really doing this, look how far you have come! Three cheers!'

LOVING THE FUTURE Get excited! You are doing something incredible that will impact the rest of your life! You really do have superpowers!

SUPERHAPPY

the many faces of happy Our last point to make in SuperHappy is this: ‘happiness’ is variable. It doesn’t have to always involve moments of extreme highs, laughing uproariously with your friends at a karaoke restaurant, for example. Happiness is a wide umbrella incorporating contentment, amusement, satisfaction, joy, hilarity and peacefulness. There are many ‘faces’ of happy! Furthermore, what makes one person happy may not be another person’s cup of green tea. Some people may hide up the back of the restaurant with their face in a menu, whereas others may have to be chased into the kitchen before relinquishing the microphone… (well they shouldn’t put Aretha Franklin on the song-list, now should they?).

Viva la difference! Happiness isn’t about fulfilling someone else’s ideal of what you should be - it’s about R.E.S.P.E.C.T. for the real you. Being true to yourself is the most important happiness choice of all.

S UPE RREST

superrest One of the essential ingredients for physical and mental health is lying about like a sloth... we kid you not!

the benefits of sleep Sometimes running around leading super-lives can leave you short of time. Often the first thing we tend to sacrifice is rest and sleep, but before you burn that midnight oil you may want to look a little more closely at the science of slumber. SLEEPING BURNS CALORIES How awesome is that? Depending on your size you can burn between 50-100+ calories per hour just from having a snooze - more if you are moving around during a stimulating dream. It’s (almost) the most fun you can have lying down!

SLEEPING IMPROVES MEMORY, LEARNING, CREATIVITY AND CONCENTRATION While you’re happily dreaming about gondolas, your brain is still working away on those pathways, reinforcing what you learned during the day and repairing cells. Your memory strengthens and practises skills in a process called ‘consolidation’- basically super-snoozing makes you smarter! It can also improve creativity and concentration the next day and makes you less likely to have accidents or make mistakes. That’s one empowering power-nap!

LOWERS STRESS LEVELS Our parents were right when they said: ‘Sleep on it. You’ll feel better in the morning.’ A good night’s sleep can work wonders if you’re feeling stressed or down. Better processing from a well-rested brain means better problem solving and emotional regulation (i.e. you’re less likely to have road rage or donk Percy on the head with your keyboard). Sleep is actually essential to leading a happy life - and what a super component it is!

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SLEEPING MAKES YOU LIVE LONGER When we are sick, sleeping puts the body into conservation mode and directs the energy to the immune system, thereby helping us heal faster. It also lowers your risk of disease and it’s great for your heart - reducing blood pressure and inflammation. Actually, the health benefits of getting a good night’s sleep are so numerous, we are just going to put it in a nutshell and say this: good sleepers often live longer. Fact. And we thought we loved sleep before!

SLEEPING BACKS UP YOUR BRAIN HARD-DRIVE You may think that dream you had last night about flying a helicopter with the Hemsworth brothers underwater while being chased by mutant aliens was nonsensical, but in reality it makes perfect sense, brain-wise. (The Hemsworth bit makes perfect sense too, but we digress). Most experts say dreaming results from the brain sifting through information from recent experiences and even though the stories aren’t consciously chosen, nor do they make much sense most of the time, they still take story-form which can be confusing. e.g. mutant aliens? Seriously?!? However, it’s no fluke that we mostly dream in story-form; our life is made up of stories. It’s just the way the human brain processes and makes sense of things, separate to conscious thought. Think of it as a hard drive 'backing up' on your computer overnight, storing experience into permanent memory and moving you on to the next day.

S UPE RREST

BEAUTY SLEEP You may wake up looking a bit like a troll but the truth is sleeping really is a beautifier especially when it comes to your skin!  Collagen is produced during slumber repairing your skin and keeping it plump and minimising the appearance of wrinkles  Increased blood flow gives your skin a healthier glow and  Your eyes will be less puffy! Experts say even one extra hour a day can make a dramatic difference, but overall aim for seven to nine hours.

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I'm mindful that my mind is full... does that mean I'm practising mindfulness?

what about the rest? Although not as beneficial as sleep, and certainly not to be used as a replacement, rest is also an important part of your happiness routine, and we don’t just mean lazing about daydreaming about shoes. Think of ‘rest’ as really a break from work.

weight loss! SLEEPING AIDS IN WEIGHT LOSS FOR TWO MAIN REASONS: 1. B EH AVI O U RA L : when you have more energy, you’re more likely to exercise and have more motivation to stick to your diet! Our advice? Go to bed early on a fast day. 2. P H YS I O LO G I CA L : when you don’t get enough sleep your leptin levels drop. Leptin is the hormone responsible for satiety levels (what makes you feel full). That explains the ‘I’m tired = I’m hungry’ sleep / food relationship!

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TRY TO INCORPORATE SOMETHING ‘RESTFUL’ INTO YOUR DAY FROM EACH OF THESE CATEGORIES: 1 . S OC I ALI S I N G: chat, laugh, be a social animal. It reduces stress hormones and provides hormonal and psychological benefits to your life. And you get to practise being fabulous! 2 . M I N DFULN ES S : give that brain a rest and focus on something simple - the way you are breathing, a tree outside, a short meditation, how much you love your new nail polish... even just five minutes will freshen your brain if you focus on being present or 'in the moment'. 3 . N APPI N G: take a 20-25 minute nap or just lie down and rest for half an hour. It does wonders for re-charging your batteries and is a perfect opportunity to dream about shoes, sexy new jeans and so on.

S UPE RREST

meditation & mindfulness Sleep and rest can be hard to achieve when your mind just won’t shut down. It can feel as if you have too many tabs open in your brain-computer and that little blue circle won’t stop spinning and let them close. That’s where mindfulness and meditation can come in. Both practices train the mind to re-focus, freeing up the clutter and leaving you mentally refreshed, plus both result in multiple health benefits including: lowering blood pressure, reducing stress, improving concentration and boosting the immune system. That sounds pretty zen to us!

MINDFULNESS The art of mindfulness is simple really. Be aware of ‘now’. 'Super' aware, in fact, as follows: a) Focus on observing your breathing as it moves in and out, pushing all other thoughts away b) Now, just focus on one thing happening right now, the water pouring from the tap, traffic rolling past as you walk along, the flight of a single bird c) Remember this place where you are right now, often termed your ‘centre’, and go back to it throughout the day as needed, i.e. when stress levels rise (someone nicking your coffee mug) d) Make it a habit to observe stressful situations rather than engage with them, holding that centre calmly and refraining from having a hissy fit or blaming Percy By practising mindfulness you are essentially stilling the other thoughts spinning in your mind about the past and the future. Basically, it gives you a little holiday from worrying. Experts call it ‘being present’, which is rather nice really. We like to visualise ours being gift-wrapped to be opened as needed.

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shoes, chocolate, namaste, shoes, chocolate, namaste, shoes, namaste

my brain has too many tabs open

MEDITATION

Meditation is usually a longer practice and involves a few more steps towards giving your mind that break it needs in order to rest and reboot. It’s actually simple, in theory, but involves consistency and practise for maximum benefit. The trickiest part is stopping your mind from wandering back into those tabs or your to-do list. There are many, many meditation techniques out there, but here’s one we particularly enjoy: a) Find somewhere that’s convenient and quiet where you are unlikely to be disturbed. b) Get comfortable and relax in a seated or supine position. Try not to meditate when you’re hungry - it’s distracting so definitely not at the end of a fast! Also, try not to meditate when you’re full, as you are likely to fall asleep. Office snoring is never a good look. c) Take several deep, long breaths, ‘emptying’ your thoughts with each one.

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Tense your facial muscles tight then relax, breathing out all negativity. Now, do the same with each part of your body, one by one: your neck, shoulders, upper arms, lower arms, hands, back, chest, stomach, groin, thighs, knees, calves and feet.

e) As you let go of each area, imagine all tension sinking away and being replaced by healing, golden light. Especially pay attention to any areas of pain and send the healing light there. f) Once your whole body has been focused upon, feel that golden light emanate through your body, flowing from the tip of your head right down through your toes, taking all aches, worries, and thoughts with it. g) If you lose focus, gently bring it back. This is very common, and the hardest part of meditation, so don’t feel bad if you start thinking about other things! (Shoes, shopping, what's for dinner, George Clooney… hey, you’re only human.) h) Stay focused on that imaginary light running through you and just observe your breathing, as if from afar. i)

Retain this for as long as you can - for beginners probably about 5 -10 minutes, building up towards the goal of 20 minutes.

S UPE RREST

REJUVENATION

Most of us know someone whom we consider ‘eternally young’, perhaps an eccentric aunt or a fun neighbour who seems to emanate good cheer. What is it about these people that makes them seem so age-defying? Is there really such a thing as the Fountain of Youth? WHAT’S THE SECRET TO STAYING YOUTHFUL? Usually these people have a few things in common: a) They’re the ‘glass half-full’ types and endearingly optimistic b) They find positives in nearly everyone and everything, forgiving others easily for any wrongdoing c) They take pleasure in the simplest of things d) They are happy most of the time - smiling and laughing easily e) They are very well-liked because they’re fun to be around It’s no fluke they share these traits - the secret to youth really is all about having a positive attitude - something that came easier for most people when they were kids. Ideally, childhood should hold fewer responsibilities and children usually have fresh outlooks, less pressures, no Percys to deal with on a daily basis. Adulthood is often more challenging, but that doesn’t mean we can’t retain some of the simple joys we found in life when we were kids. We just need to ‘chillax’ and have more fun. (Okay, we won’t try teen-talk on you again. Sorry.)

GROW YOURSELF YOUNGER Rejuvenation is essentially the art of ‘making young again’, something many people these days seek via artificial means, e.g. cosmetic surgery, Botox, and liposuction. However, you can practise the art of rejuvenation naturally and ‘grow younger’ simply by remembering the best things you enjoyed during your youth, reintroducing them and adjusting your attitude in the process. Rejuvenation is all about living joyfully and preferably in connection with nature, returning to your primal instincts and channelling ‘young’. Not only will you enjoy chemical brain-rewards and physical health benefits, you may also find you feel mentally ‘younger’ as well. Turns out the fountain of youth is really just about ignoring your age. We’re ‘totes cool’ with that. (Again, sorry. Last time we promise.)

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you say "tree hugger" like it's a bad thing!

WHAT DID YOU ENJOY WHEN YOU WERE A KID?

We’re not suggesting you literally grab a skateboard and head down the hill (unless you’re far more coordinated than us!), but there are bound to be things you loved doing as a kid that you’ve probably forgotten about… and they may be worth reintroducing into your adult life. H ER E A R E S O M E W E CA M E UP W I TH :

and refreshing swimming - it can be childishly fun too! Squish your toes down into that wet sand then run away from the waves, build a sand castle or a fabulous palace, go exploring among the rocks and shallows, and pause in wonder at the hundreds of tiny creatures that live there… and the hot surfies paddling out (hey - they’re right there!). We find you can lose many happy hours enjoying the beach like you did when you were young… and forget the treadmill - this is exercise with million dollar views! Some of them even come with bonus vitamin D!

(AT THE RI SK OF S O UN DI N G L I KE T HE CLO SE T HI P P I ES WE A RE … )

OTHE R I DEAS I N C LUDE :

FA LL B ACK I N LOV E W I T H T R E ES Observe their form and movement, think about how old they are and how much hemlines have changed in their lifetime, perhaps even climb up a little way and re-enter that magic childhood world (ditch the heels first). Touch the bark and the leaves, walk beneath green canopies and breathe in that fresh, woody scent… Oh go on - just give it a hug! What’s not to love? Trees can be used for meditation and mindfulness too, adding to your feelings of contentment, not to mention the fact that you’re out in the fresh air and exercising. Foliage of youth, right there!

 Flying a kite

PLAY AT T HE B EAC H Emphasis on the word ‘play’ here. There’s more to the ocean than the stunning beauty, fresh salty air

 Knocking over bottles with a tennis ball (bonus: you’re an adult - you can drink some of the contents first!)

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 Going to the zoo  Building forts with the kids  Playing board games  Having parties for the smallest of reasons  Playing music you loved when you were a kid really loudly  Arts and crafts on a rainy day  Having a picnic in the backyard  Making up dance routines with your BFF

S UPE RREST

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superheart When your heart is full, you can't help but share the joy. And the more you share, the bigger your heart becomes. Love + love = love.

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SUPE RHEA RT

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giving back & why it works SuperHeart is one of the biggest advantages of the SuperFastDiet program because it addresses the very core of what drives you and motivates you in life. Truly successful people understand that giving to yourself and giving to others really go hand in hand: it’s symbiotic. Think of the clownfish and the sea anemone - by protecting each other they increase their chances of survival - not so easy to find Nemo when he’s hiding in a bunch of stingy thingys. For human beings, giving back isn’t only about physical considerations, like the provision of funding to poor countries, it’s actually about emotional and spiritual gratification. That brain of yours will respond to feelings of generosity and mercy with happy chemicals as you are gratifying one of your core survival needs: social safety. You’re protecting the greater herd, so to speak.

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But SuperHeart is about far more than purposefully triggering biological rewards via charitable efforts: this is about the true evolution of the self. This is about empowerment and compassion.

SUPE RHEA RT

why does helping others make you feel good? The answer to that really starts with a further question: why do you feel empathy or sympathy in the first place? Take the example of an elderly woman struggling to carry her groceries. What is it that makes you rush to her aid, even though you’re late for your hairdressing appointment and the humidity is turning you into a clown?  Perhaps it made you feel sad, knowing one day you may be like her, and it made you feel better thinking someone like yourself may help the future YOU one day.  Perhaps she reminded you of your grandmother and it made you feel closer to her somehow.  Perhaps you just hate witnessing suffering in any form. Whatever the reason, when you look at it scientifically, compassion is an interesting thing. There seems to be no logical reason why we choose to go without or risk our own happiness. If you consider it through the lens of natural selection, you'd presume compassion would favour the strong and dominant among us (like that guy who invented the wheel - we bet he got his share of chargrilled boar). However, that's not the case. We feel compassion for the weak, the sick, the young; we even feel compassion for other species - including the ones trying to kill us. The protection of great white sharks kind of says it all.

IS COMPASSION TRULY WITHOUT REWARD? Some argue that there is no true ‘altruism’ and that all acts of compassion are selfishly motivated because you get the reward of recognition. Compassion is revered as perhaps the best trait a human being can practise. Selflessness, generosity and kindness are all themes of compassion, and when we witness it in others we are usually filled with admiration. Perhaps do-gooders just want attention…? Hold your horses there skeptics! What about truly altruistic acts of compassion - ones that desire no audience, no praise, no recognition? Why do people perform such acts, and why does it feel so good to do them? WHEN YOU DO A ‘GOOD DEED’ SEVERAL THINGS OCCUR: 1. You enjoy the effects of the act, whether seen or envisaged, and take pleasure in knowing someone else suffers less or has more joy 2. You feel glad that you had the power to make that positive change 3. Your sense of empathy or sympathy is appeased 4. You are happy with yourself because you are doing good in the world Perhaps you could then argue that you feel self-gratification that you are seeking the reward of ‘smugness’. However, how do you explain extreme acts, such as when someone runs into a burning building to save a stranger, knowing full well that they could die? Such cases prove to us that compassion isn't only often truly altruistic, it’s actually a form of love.

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SUPERHEART

sharing the joy The whole ‘giving back’ thing can sound like a chore, but in fact you can have a lot of fun practising compassion - and it’s a nice bonus if you can make someone in need have a good laugh to boot! HE RE ’ S S OM E FUN :

becoming super empowered When you extend love towards someone and that love affects you too something pretty amazing occurs: you become super empowered! Living a life that matters, feeling happy, being generous and fulfilled, sharing the joy and making a difference… this is all pretty powerful stuff. And deep. We think the Dalai Lama explains it best:

If you want others to be happy, practise compassion. If you want to be happy, practise compassion.

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 S URPRI S I N G S OM E ON E YOU K N OW who’s a bit down by taking them on an adventure. e.g. a beach picnic, a tour of the city, a mystery flight (if you’re a bit more cashed up)  S E N DI N G A SAD FRI E ND AN UN - BI RTHDAY PRESENT in the post  VOLUN TE E R YOUR TALENTS if you have time - to the elderly or underprivileged and make it creative and fun! For example be an Easter Bunny you’ll make a hot one now!  SAY THAN K YOU. A lot. You can do it with flowers, emails, notes, post-its, cards or even just with a big grateful smile. Thank yous matter.  M OST I M PORTAN TLY OF ALL , M AK E ACTS OF K I N DN ESS A PART OF YOUR E VE RY DAY by never letting an opportunity to be kind be wasted. Pay for a stranger’s coffee, buy a friend some flowers and so on. It’s not only good time expenditure it’s a personal investment!

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SUPERST YLE

superstyle Style is about so much more than fashion and you can show the world just how true that is by being your unique, amazing self.

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the lying witch in the wardrobe A lot of feeling super happy about the new super version of you will come down to how you present your unique self to the world - inside and out! But let's start with 'out'. First things first: you're going to have to face that lying witch in the wardrobe. Which means the part of you that decided to make those misguided items part of your collection in the first place. We shouldn’t be too hard on her - hours of shopping can turn into a gruelling event at times, and some of those purchases may have been made based on exhaustion/desperation/the wine BFF forced on you over lunch.

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Consequently, if you’re anything like us, you’ll have a wardrobe that consists of the following: 20% work clothes 15% sloth clothes 50% ‘what was I thinking?’ clothes 5% ‘I can’t throw this out because I had a good night out in it once’ clothes  5% ‘I can’t believe I was ever this skinny’ clothes  5% ‘everyone has seen me in this a dozen times but it’s one of the few things I like’ clothes    

Trying things on for a big night can leave your bedroom looking like a war zone as the search for the perfect outfit turns into mission impossible, culminating in that claustrophobic moment when you get trapped in a dress upside down and have to embarrassingly call for help. At this point you can follow the guidance of a wise friend of ours who once stated ‘when all else fails, wear black and make your head look good’. Stellar advice, but not a good long term plan. (Bit too ‘goth’ at our age). Far better to bite the bullet and face the inevitable, dreaded prospect of… ‘the cull’.

SU PE RST YLE

the cull Firstly, and repeat after us, this is good news! You are on the road to super-you, which means you will simply have to buy a fab new wardrobe - it’s mandatory really so go and grab that bag for the op-shop and let’s get ruthless. HERE ARE THE RULES: 1. Is it the wrong colour for your complexion? Somewhere along the line someone has probably told you you’re an ‘Autumn’ or some kind of ‘tone’. The bottom line is, some colours just make you look like you’ve been locked in the loo for hours and need a good lie down. CHUCK IT! 2. Is it woefully out of fashion? A bubble skirt - seriously? CHUCK IT! 3. Are you only keeping it for nostalgia? It’s a t-shirt from a Greek youth hostel circa 1995 that actually still smells like Ouzo. Where do you honestly think you’re going to wear this? CHUCK IT! 4. Are you only keeping it because it cost a stack of money? A big price-tag doesn’t fix ugly. CHUCK IT! 5. Are you only keeping it because it’s a small size? Okay, keep it until you fit back into it. Then CHUCK IT! Phew - done! Now you have lots of room for new, gorgeous, goal-size clothes, but before you reach for the car keys and credit card you may want to read on.

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the pear

hourglass

apple

rectangle

inverted triangle

dressing to type There really is an art to dressing for your body type and to having your own secret fabulous business going on. The goal is to emphasise your best features and de-emphasise your least favourite areas.

LETâ&#x20AC;&#x2122;S START WITH THE CLASSIC BODY SHAPES:

THE PEAR M OST FLATTE RI N G: An emphasis on colour and patterns on the top half for balance, dark tailored pants, jackets and tops that finish below or above your hips, accents on your fab waist, the creation of more shoulder - e.g. shoulder pads. A-line skirts and dresses work well for you too. LEAST FLATTE RI N G: Busy pants, flares, cropped pants and pleats, patterns, ruffles, detailed pockets - anything that draws the eye down rather than up, low waisted anything. Skirts that are too tight.

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SU PE RST YLE

THE HOURGLASS M O ST F LAT T ER I N G : Belts, waisted outfits, wide shoulders, open necklines. LEAST F LAT T E R I N G : High necklines that hide your fab cleavage, ruffles, pleats or extra material around your hips and bust, straight lines that hide your waist.

THE APPLE M O ST F LAT T ER I N G : Emphasis on shoulders, split skirts (Angelina eat your heart out!), soft fabrics that don’t bunch or cling and straight lines. Keep the emphasis high and low on the body. LEAST F LAT T E R I N G : Gathered or pleated skirts, belts, mid-bicep sleeves, lapels, ‘busy’ bust-lines (why is that term making us giggle immaturely?), anything that cuts off at your widest, least fave bits e.g. a jacket that ends on the waist.

THE RECTANGLE M OST FLATTE RI N G: Detailed tops, ruffles, shoulder features that draw attention to the top, peplums that give more waist, empire waists and cinched jackets. LEAST FLATTE RI N G: If you are going to tuck in tops slightly, pull them out to give a suggestion of more waist and don’t wear detailing or jazzy belts around the middle. Avoid wrap tops and dresses.

THE INVERTED TRIANGLE M OST FLATTE RI N G: Wide belts, fancy pants, busy lower half, clean, uncluttered top, nipped jackets, bootleg jeans, draped cardigans, wide straps, skirts and pants that give your lower body more curve. LEAST FLATTE RI N G: Loud tops, shoulder pads, puffy sleeves, halter necks, thin straps on dresses or tops.

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AND FOR THE GUYS

Don't underestimate it fellas clothes can maketh the stylish man! Here's a few tips to accentuate your positives...

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TALL & THIN Tapered and tailored will be the most flattering

TOP HEAVY V-neck tops and slim fit pants work well

LARGE OVERALL Layering adds bulk blazers are a good choice

BOTTOM HEAVY Add structure on top with shouldered jackets

ROUND TUMMY Watch your sleeves' fit and look for pinstriped shirts

SU PE RST YLE

a few unfair advantages When it comes to style some people really do hold an unfair advantage: secret tips and tricks! HERE’S A FEW WE HAVE SOURCED AND TREASURE TROVED OVER THE YEARS: 1. Once culled, your wardrobe should look and feel like a perfect little style shop - and it’s all yours! Remember, only keep the things you love. 2. Invest in good underwear. The right bra can lift you to a better waist and give you a wicked décolletage! 3. Saturday night knickers… even when you reach your goal weight, these babies will sculpt and flatten you to further glory in true Bridget Jones fashion. 4. Never underestimate the power of accessories for expanding your bare essentials. 5. Never underestimate the power of the bare essentials! A good skirt, jacket, blouse, jeans and, of course, the LBD. 6. Protect your skin and moisturise daily. 7. Good hygiene is never optional.

8. Your smile is your best accessory - consider teeth whitening (and don’t forget to brush!) 9. You can do wonders with makeup but wear it - don’t let it wear you. Get a makeup lesson to update your look. 10. Good hair days put every girl at the advantage, but if you are follically challenged you may want to consider the wonderful world of hats, hairpieces and extensions. 11. Pay attention to your hands - hand cream and nail polish are inexpensive, fit into most handbags and make you feel special. 12. Dress for the occasion and ask an honest friend if you suspect you look like mutton. 13. When in doubt, look in the mirror and take one thing away. Thanks for the advice Coco Chanel!

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l l i t ' t i e fac ! t i e k a m you attitude Attitude is a big part of your unique style, and it can be expressed in many ways; charm, sass, strength, loyalty, kindness and cheekiness. 122

Aesthetically beautiful people lose their appeal when they behave like mean, bitchy types while a less genetically blessed individual may be considered beautiful by most who know them, due to their kindness or enthusiasm. Face has more relevance as a verb than a noun when it comes to true style i.e. facing things squarely, facing up to your fears, putting on a brave face. (Ok, that last one's technically a noun, but you get the idea.) Attitude can be adjusted by recognising where your head is, applying a personality 'face lift' and styling onwards and upwards.

SU PE RST YLE

humble, with just a hint of heck yeah.

7 tips to a great attitude 1. B E YO U RS E L F. There is only one version of super you possible and only you can create that amazing individual. Try not to envy or copy others if it doesn’t come naturally or easily, get comfortable with your own special quirks and traits and embrace what makes you ‘you’, whether that’s: a good listener or a good story-teller, a good dancer or an hilariously bad one, an artist, a sporty person, a clever wit or a loveable goofball. You’re so unique you even come with your own thumbprint! Get used to loving you it’s contagious! 2. I N T ER EST E D I S I N T E R ESTI N G . Everyone has a story to tell, if you take the time to ask them. It’s always a mark of true style when someone pays you the compliment of taking notice and remembering what you said next time they see you. (Unless you were talking after too many bubbles - in which case truly stylish people will pretend to forget such momentary falls from grace.) 3. WAG YO U R TA I L . That’s why the family dog is so popular - his whole body seems to ignite with the pleasure of your arrival, like you are quite simply the most fantastic individual on earth. Then, he reacts in the same way to the next person to come home a minute later, but no-one seems to notice or to mind. Like we said before, a smile is your best accessory, and backing it up with a genuine joy in seeing or meeting others is a wonderful way to shine.

True style comes from a quiet confidence in one's own uniqueness, and a genuine interest in others.

4 . N E VE R WASTE A COM PLI M E N TARY THOUGHT. If you think something nice about someone tell them. Who wouldn’t want to hear that their hair/dress/suit/ shoes look fabulous tonight? Although take note: compliments are powerful and can be misconstrued. Pause to consider if you’re just perving first, then proceed with caution. A cute butt may or may not actually need to be verbally appreciated. 5 . GE T UP, GE T DRES S E D AN D GO OU T. If you’re feeling a bit down sometimes the best thing you can do is go out anyway. Some of the most memorable, hilarious nights are the ones you nearly didn’t attend. 6 . BE APPRE C I ATI VE . People really appreciate being appreciated. (Hey, you think of a better way of saying it.) A word of recognition can truly make someone’s day, especially when they’re feeling like simultaneously being a career woman/cook/cleaner/shopper/nurse/laundress/ gardener/chauffeur/coach wasn’t exactly in the job description when they got married and had kids. (Not pointing any ring fingers…) 7 . M AK E THE BEST OF THI N GS. It’s amazing how often a bad situation can be reversed with some imagination and a sense of humour. For example, even the lamest, most disastrous of parties can be rescued with the right attitude. Get inventive! Make sure the poor person who organised it doesn’t feel bad and set about helping to get some positive vibes in the room. Laughter and fun are powerful style tools. Twister, anyone?

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INTRODUCING THE SUPER WHEEL©

STYLE

HEART

MIND

MOVE

HAPPY

REST

bringing it all together So now that you have all six SuperLife pillars in mind you may be wondering how on earth you’ll be able to apply them all; especially if your life is already so chock-a-block you spend most mornings running for the bus with one shoe on. A time managed, balanced life should ideally allow you the room to do what needs doing most without sacrificing your favourite bits. The first thing you need to know is just how you are currently spending all your time.

THE SUPER WHEEL Enter the Super Wheel. By looking at your Super Wheel results you can gauge just how ‘in balance’ your life really is then tweak it into happier shape. Basically you just fill in the Super Wheel timetable based on the SuperLife categories above, i.e. what you spend your time on in an average week, then colour code to match. Sample A was filled in by one of our test studies.

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the super wheel timetable© SAMPL E A: S UN DAY

M O N DAY

T U ESDAY

WEDNESDAY

T H U RSDAY

FR I DAY

SATUR DAY

6AM

SLEEP

MUM TAXI

SLEEP

MUM TAXI

SLEEP

7A M

HOUSEWORK

PARENTING

HOUSEWORK

PARENTING

HOUSEWORK

ACCOUNTS

SLEEP

8A M

PARENTING

HOUSEWORK

WORK

HOUSEWORK

WORK

ACCOUNTS

PARTNER TIME

9A M

MUM TAXI

WORK

MUM TAXI

10AM

KIDS SPORT

WORK

KIDS SPORT

11AM

KIDS SPORT

WORK

KIDS SPORT

NOON

KIDS SPORT

WORK

KIDS SPORT

1P M

MUM TAXI

WORK

SHOPS

MUM TAXI

2PM

HOUSEWORK

WORK

SHOPS

3P M

GROCERIES

WORK

BEAUTICIAN

4P M

HOUSEWORK

WORK

EXERCISE

5P M

PARTNER TIME

HOUSEWORK

MUM TAXI

HOUSEWORK

MUM TAXI

PARTNER TIME

PICK UP

6P M

PARTNER TIME

HOMEWORK

EXERCISE

HOMEWORK

EXERCISE

SOCIAL

RELAX/FAMILY

7P M

HOUSEWORK

RELAX/FAMILY

HOUSEWORK

RELAX/FAMILY

HOUSEWORK

SOCIAL

RELAX/FAMILY

8P M

RELAX/FAMILY

SOCIAL

RELAX/FAMILY

9P M

RELAX/FAMILY

SOCIAL

RELAX/FAMILY

10P M

RELAX/FAMILY

SOCIAL

RELAX/FAMILY

11P M

SLEEP

SOCIAL

RELAX/FAMILY

MIDNIGHT

SLEEP

1AM

SLEEP

2AM

SLEEP

3AM

SLEEP

4AM

SLEEP

5AM

SLEEP

SHE THEN MADE OBSERVATIONS ABOUT EACH CATEGORY:

1. MOV E: I would like to go for more walks with my dog 2. H A P P Y: I spend a good amount of time with family, but need more affirmation and gratitude so I’m going to start doing the Everyday Happiness Secret (EHS) (see page 97) 3. R EST: I get enough sleep, but would like to have meditation breaks at work 4. MI N D: Way too much here - I am going to make a family roster for housework! 5. H EA RT: There’s a lot of give to the kids but maybe I need to give a bit more time to hubby. Schedule a regular date night? 6. ST YLE: I need more time here - I’d like to sort my wardrobe out then make my home more stylish!

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OUR TEST SUBJECT THEN FILLED IN A NEW TIMETABLE, PLANNING HER TIME TO BE MORE BALANCED: SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

6AM

SLEEP

MUM TAXI

SLEEP

MUM TAXI

SLEEP

7AM

HOUSEWORK

PARENTING

HOUSEWORK

PARENTING

HOUSEWORK

ACCOUNTS

SLEEP

7.30AM

EHS

8AM

PARENTING

WORK

WALK DOG

WORK

ACCOUNTS

PARTNER TIME

9AM

MUM TAXI

WORK

MUM TAXI

10AM

KIDS SPORT

WORK

KIDS SPORT

11AM

KIDS SPORT

WORK

KIDS SPORT

NOON

KIDS SPORT

REST/MEDITATE

KIDS SPORT

1PM

MUM TAXI

WORK

SHOPS

MUM TAXI

2PM

WARDROBE

WORK

SHOPS

3PM

STYLE HOME

WORK

BEAUTICIAN

4PM

WALK DOG

WORK

EXERCISE

5PM

PARTNER TIME

FAMILY HOUSEWORK

MUM TAXI

FAMILY HOUSEWORK

MUM TAXI

PARTNER TIME

PICK UP

6PM

PARTNER TIME

HOMEWORK

EXERCISE

HOMEWORK

EXERCISE

SOCIAL

RELAX/FAMILY

7PM

HOUSEWORK

RELAX/FAMILY

HOUSEWORK

PARTNER TIME

HOUSEWORK

SOCIAL

RELAX/FAMILY

8PM

RELAX/FAMILY

SOCIAL

RELAX/FAMILY

9PM

RELAX/FAMILY

SOCIAL

RELAX/FAMILY

10PM

RELAX/FAMILY

SOCIAL

RELAX/FAMILY

11PM

SLEEP

SOCIAL

RELAX/FAMILY

MIDNIGHT

SLEEP

1AM

SLEEP

2AM

SLEEP

3AM

SLEEP

4AM

SLEEP

5AM

SLEEP

She has only made small changes but already her life looks less ‘hard’ and more focused on happiness.

now it's your turn...

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the super wheel timetableÂ© COLOUR CODE YOUR SUPER WHEEL TIMETABLE: S UN DAY

M O N DAY

T U ESDAY

WEDNESDAY

6AM 7AM 8AM 9AM 10AM 11AM NOON 1P M 2PM 3P M 4P M 5P M 6P M 7P M 8P M 9P M 10P M 11P M MIDNIGHT 1AM 2AM 3AM 4AM 5AM

WHAT DID YOU OBSERVE ABOUT EACH CATEGORY?

1. MOVE : 2. HAPPY: 3. REST: 4. MI ND: 5. HEART: 6. ST YL E :

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T H U RSDAY

FR I DAY

SATUR DAY

SUPE RLI FE

NOW COLOUR CODE A NEW TIMETABLE TAKING THESE GOALS INTO ACCOUNT: S UN DAY

M O N DAY

T U ESDAY

WEDNESDAY

T H U RSDAY

FR I DAY

SATUR DAY

6AM 7AM 8AM 9AM 10AM 11AM NOON 1P M 2PM 3P M 4P M 5P M 6P M 7P M 8P M 9P M 10P M 11P M MIDNIGHT 1AM 2AM 3AM 4AM 5AM

This is great exercise to do whenever you feel out of balance and tempted to run away to a desert island. Put it on the fridge and try to stick to it as much as possible, always allowing for extra fun and spontaneity too!

This is all about living a SuperLife, after all.â&#x20AC;&#x192;

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SUPERKI TCHEN

superkitchen You are what you eat, so get ready to be swish, delish and full of nutrish. Blow away the bite-time boredom and taste the rainbow.

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superfastdiet kitchen So you’ve learned about fasting and superfoods, your kitchen is cleansed of temptation, packed full and ready to go… there’s just one thing left to do: eat.

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Our celebrity chef Jody Vassallo has put together the following library of super-easy, super-fast recipes for you to enjoy as part of your fab new lifestyle. We’ve even compiled some sample menu days just to give you an idea of how to plan your diet.

REMEMBER: BEING PREPARED = SUCCESS! What you stock in your SuperFastDiet Kitchen will end up being what you eat. So, what does a sample day actually look like? For some people that will involve the simplest choices available, for others it’s a Super Chef challenge they can’t wait to try. We've come up with some great ideas to help you, based on different personality types and lifestyles.

SUPE RK I TC HE N

2-DAY FAST BREAK FAST

superbusy

 Coffee or tea with no milk (or count the milk calories)

As someone who is always on the run you’re probably wondering when and where you can access the right foods more than how to do SuperFastDiet so here’s some tips:

 Chicken skewers recipe (see p.183)

 You can have fast food, but choose carefully, avoiding anything deep fried or covered in fatty sauces. Here’s some suggestions: chicken without the skin, salads without the creamy dressing, vegetarian wraps, tabouli and Greek salad, grilled fish, rice paper rolls, stir fried meat and veggies with soy or black bean sauce and grilled chicken skewers.  Many restaurants and takeaway places now have the calorie content listed - get used to reading the menus carefully.  Always have back up snacks and meals handy at home, at work and in your bag and freeze leftovers for emergency meals. Cheese slices, soups, rice cakes, veggies and fruit will come in handy.

LUN C H 300 cals  Wrap with salad DI N N E R 700 cals  Green salad OR  Takeaway chicken - ¼ with skin and stuffing removed  Green salad

i cook with wine. sometimes i even add it to the food.

PART-DAY FAST BR EA KFAST  Coffee or tea with no milk (or count the milk calories) LUN CH 600 cals  1 Wrap with:  Salad  Hummus (low calorie)  Shredded chicken

3-DAY FAST BREAK FAST 100 cals

 Cappuccino

 Coffee or tea with no milk (or count the milk calories)

3P M S N ACK 300 cals

 One slice wholegrain toast with spread

 A banana and blueberries with a tub of Greek yoghurt

LUN C H 400 cals  Wrap with salad and shredded chicken

DI N N ER 700 cals

3 PM S N AC K 100 cals

 Thai chicken meatballs recipe (see p.184)

 Microwave vegetable soup

 Brown rice

DI N N E R 400 cals

 Glass of wine

 Coconut curry fish fillet recipe (see p.180)

 Mango with yoghurt

 Takeaway Thai chicken in basil and chilli with brown rice

OR  Takeaway grilled fish with small Greek salad

133

superchef As someone who loves to cook you’ve probably had a good look through our recipes in the SuperFastKitchen already, but perhaps you're wondering how you might plan a day. Of course the most important thing is to have all the ingredients at your fingertips so you don’t just choose randomly instead. Your menu might look something like this:

PART-DAY FAST BREAK FAST  Coffee or tea with no milk (or count the milk calories) LUN C H 500 cals  Fish with parmesan and basil recipe (see p.178)  Brown rice (or cauliflower rice to save calories)  Cappuccino 3 PM S N AC K 250 cals  Carrots and cabbage with sesame and orange recipe (see p.177) DI N N E R 750 cals  Beef fajitas recipe (see p.192)  Brown rice  Glass of wine  Raspberries with dark choc chips

2-DAY FAST BREAK FAST  Coffee or tea with no milk (or count the milk calories) LUN C H 200 cals  Prosciutto chicken recipe (see p.186) DI N N E R 300 cals  Beef with beans recipe (see p.189)

3-DAY FAST BREAK FAST 200 cals  Coffee or tea with no milk  Quick bircher recipe (see p.152) LUN C H 350 cals  Fish with parmesan and basil recipe (see p.178)  Cappuccino DI N N E R 450 cals  Beef noodle stir-fry recipe (see p.188)  A glass of wine

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SUPE RK I TC HE N

super socialiser You’ll be looking for a menu that suits your fabulously social life so we suggest thinking about what to stay away from at parties and dinners and what to gravitate towards. Some do and don’t tips include:

DON’T BE TEMPTED BY:       

Deep fried anything Greasy anything Sugary anything Naughty cheeses Chips and flavoured corn chips Cake Creamy cocktails

DO INDULGE IN:  Celery and carrot sticks  Crudités  Salsa or tzatziki dips  Rice crackers or corn thins  A small amount of cheese (3-4 cubes max)  Olives - handful  Nuts (don’t go er…nuts. 14 almonds = 100 cals.)  Champagne or wine (in moderation)  A few strawberries or watermelon  Non-creamy soups (ditch the bread roll)  Fish with salad when dining out PEOPLE WHO EAT OUT A LOT NEED TO REMEMBER TO KEEP CALORIES DOWN BY:

 Eating the veggies first  Fill up on fluids prior to eating, soup is a fantastic way to start your meal

 Realising you don’t have to finish everything on the plate (perhaps taste everything though for politeness' sake. The hostess might get twitchy if you don’t sample her salmon soufflé that took half the day to make!)  Keeping carbs to a minimum  Watching what you snack on when you drink alcohol (and no kebab in the cab!)

We recommend scheduling your socialising on a non-fast day to make it easier, however it is still possible to dine out on a fast day...

PART-DAY WEEKEND DAY BREAK FAST  Coffee or tea with no milk (or count the milk calories) LUN C H WI TH THE GI RLS 700 cals  Seafood entrée or skip it  Order the chicken or fish with salad  Cappuccino S N AC K 200 cals  A vegetable rice paper roll or vegetable soup DI N N E R PART Y 700 cals  Celery sticks, carrots and hummus dip  Prawns and salad  Small amount of rice salad, tiny taste of potato salad (if you really can’t resist but better to avoid altogether) all other veggies and a sensible portion of chicken  Taste the dessert only  Wine within reason!

2-DAY WEEK DAY BUT MEETING FRIENDS FOR LUNCH BREAK FAST  Coffee or tea with no milk (or count the milk calories) LUN C H 350 cals  Order the soup - no bread  A glass of wine with a few olives and cut veggies DI N N E R 100 cals  A boiled egg  Bowl of strawberries

3-DAY WEEKEND DAY BREAK FAST 300 cals  Poached eggs and mushrooms at cafe LUN C H 350 cals  Order the soup (no bread) or a fresh salad  A glass of wine with a few olives, cheese and cut veggies DI N N E R AT HOME 350 cals  Fish with sesame crust recipe (see p.179)  Small fruit salad

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SUPERKI TCHEN

Whatever your lifestyle, you can fit SuperFastDiet in to suit! It’s just a matter of being organised, developing good habits and focusing on 'The Big Why'. And don’t worry if you have a splurge! After all, tomorrow is another (fast) day. PART-DAY FAST

my cooking is fabulous. Even the smoke alarm is cheering me on!

BREAK FAST  Coffee or tea with no milk (or count the milk calories) LUN C H 500 cals  Chicken and salad wrap  Cup of soup 3 PM PI C K UP 200 cals  Cappuccino  Dark chocolate and fresh berries DI N N E R 700 cals  Spaghetti Bolognese two ways (see p.65)  Mixed side salad or roasted vegetables  Sugar free sorbet with one serve fruit  1 cup of coffee/tea or glass of wine

2-DAY FAST

superparent You’ve got your hands full enough without worrying too much about planning the diet so we recommend taking on some of those ideas from 'Family Solutions' to avoid multi-cooks. A few other tips include:  Have snacks in your bag - not just for them. When you’re hungry you’ll eat what’s handy. You never know you might convert them to healthier snacks too!  Don’t eat the ‘kid food’ in the pantry/fridge. As we advised before, buy them stuff you don’t like.  Avoid the habit of eating the kids' leftovers. Better it goes to waste than your waist!  Don’t eat one of their fries when they talk you into take-away food… you know it won’t end well.

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BREAK FAST  Coffee or tea with no milk (or count the milk calories) LUN C H 250 cals  Green salad DI N N E R 300 cals  Tacos two ways (see p.66)

3-DAY FAST BREAK FAST 250 cals  Coffee or tea with no milk (or count the milk calories)  Oats, milk and honey LUN C H 300 cals  Avocado alfalfa salmon boats (see p.149)  Green salad with goats cheese DI N N E R 450 cals  Sausages and mash two ways (see p.67)  Coffee with milk  Dark chocolate and sultanas  One small glass of wine

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SUPE RRE C I PES

super recipes Our guest chef Jody Vassallo has designed delicious, easy-to-do recipes to help you zoom into your new SuperLife.

139

SUPERRECI PES

super kitchen recipes This isn’t just about recipes. It’s about teaching you how to be your very own Super Chef: able to create healthy, nutritious and low calorie foods at the whisk of a fork or the flick of a switch!

140

WELCOME TO THE SUPERFASTDIET KITCHEN RECIPES! Before we walk you through the wonderful ideas Jody Vassallo, our celebrity chef, has put together for you, a few words to explain how this section works: 1. We want you to think about each key ingredient multiple ways, so Jody has designed multiple recipes and variations for certain ‘hero’ foods, e.g. with eggs you have some cracking recipes to choose from! 2. We also want you to think in terms of calories per meal so each recipe contains nutritional information to assist in your meal planning. 3. We love the idea of teaching you how to be spontaneous and creative in the kitchen, so while some recipes seem deceptively simple you’ll soon see that flavour additions such as basil can pack an awesome punch. You'll discover flavour 'heroes' too!

BEFORE YOU BEGINâ&#x20AC;Ś SUPERFASTDIET YOUR KITCHEN! Here are a few steps to make sure you have everything you need and to create the perfect space before you start: 1. Invest in some accurate scales 2. We recommend you have a zoodler or spiraliser, a blender, a mandoline slicer and a good grater (but they are not essential) 3. Stock up on staples including olive oil spray, seasonings and spices 4. If possible, have fresh parsley, basil, coriander, dill and thyme on hand 5. Make sure you have bowls of fresh fruit and veg on display to inspire a healthy perspective on cooking 6. Go shopping for key ingredients and hero foods

â&#x20AC;ŚAND GO!

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142

B REA K FAST

breakfast If you're not skipping it you can easily 'skimp' it and still feel full!

143

1 person

5 mins

10 mins

omelette with herbs SERVES 1 PERSON PER SERVE

Calories 149 Cal (or 625 kJ) Fat 10.1 g Saturated fat 2.8 g Protein 13.2 g Carbohydrate 1.3 g Sugars 1.3 g Fibre 0.4 g Cholesterol 415 mg Sodium 313 mg

Note - if you use 2 extra large eggs (59g with shell) instead of regular eggs PER SERVE

Calories 171 Cal (or 717 kJ) Fat 11.7 g Saturated fat 3.2 g Protein 15.2 g Carbohydrate 1.4 g Sugars 1.4 g Fibre 0.4 g Cholesterol 490 mg Sodium 334 mg

149 CALORIES

VEGETARIAN

1 person

2 eggs, whisked (eggs each 50g with shell) 1 tablespoon reduced fat ricotta (5% fat) handful herbs, chopped (we used parsley & chives) smoked salt and pepper olive oil spray Whisk eggs and herbs, season with salt and pepper. Spray small frying pan with oil over a medium heat. Pour eggs into pan, top with ricotta, smoked salt and pepper. Cook until edges set, lift edges, let uncooked egg run underneath. Fold and flip. Cook until set.

EGG

BREAKFAST

25 mins

10 mins

turmeric scrambled eggs S E RV ES 1 P E RS ON

2 tablespoons millet (34g)

PER SERVE Calories 252 Cal (or 1053 kJ) Fat 10.3 g Saturated fat 2.6 g Protein 15.4 g Carbohydrate 22.6 g Sugars 1.1 g Fibre 3.2 g Cholesterol 415 mg Sodium 179 mg

2 eggs, whisked (eggs each 50g with shell) 1 pinch ground turmeric sea salt and pepper olive oil spray 10g of baby spinach 1 teaspoon plain low-fat yoghurt

Cook millet in boiling water for 20 minutes or until soft, rinse and drain well. Whisk eggs, turmeric, salt and pepper. Spray a small frying pan with oil over a medium heat. Pour eggs into the pan, push the uncooked egg into the centre of the pan until the egg is set. Add the millet and spinach and warm gently until the spinach wilts. Serve with yoghurt on top, with a good crack of pepper.

252 CALORIES

144

VEGETARIAN

EGG

BREAKFAST

B REA K FAST

scrambled eggs, tomato & ½ avocado

S E RV ES 1 P E RS ON PER SERVE Calories 307 Cal (or 1284 kJ) Fat 27.2 g Saturated fat 6.3 g Protein 13.3 g Carbohydrate 1.6 g Sugars 1.6 g Fibre 2.1 g Cholesterol 415 mg Sodium 260 mg

2 eggs, whisked (eggs each 50g with shell) ½ small tomato, chopped (50g) pinch smoked paprika 10g spinach leaves sea salt and pepper olive oil spray, for pan

Note - You can reduce the calorie count by using ¼ avocado (40g)

½ avocado (80g without stone & skin) Whisk eggs and tomato. Add smoked paprika and season with salt and pepper. Spray small frying pan with oil over a medium heat. Pour eggs into pan, push the uncooked egg into the centre of the pan until all the egg is set. Remove from heat and fold through the spinach. Spoon the eggs into the avocado half. 307 CALORIES

VEGETARIAN

EGG

BREAKFAST

PER SERVE Calories 222 Cal (or 928 kJ) Fat 18.2 g Saturated fat 4.4 g Protein 12.6 g Carbohydrate 1.5 g Sugars 1.5 g Fibre 1.5 g Cholesterol 415 mg Sodium 259 mg

1 person

10 mins

145

1 person

10 mins

cauliflower & salmon fritter One of the best ways to start a big day - plenty of protein and fibre to get you going! And a solid dose of flavour to keep your taste buds happy too. SERVES 1 PERSON

PER SERVE (WITH 40G SALMON) Calories 249 Cal (or 1043 kJ) Fat 11.9 g Saturated fat 3.3 g Protein 27 g Carbohydrate 5.6 g Sugars 5.4 g Fibre 4.8 g Cholesterol 434 mg Sodium 284 mg

200g cauliflower, grated 40g hot smoked salmon, flaked 2 large eggs, lightly beaten (50g each with shell) 2 tablespoons chopped fresh herbs (we used chives & parsley) olive oil spray juice Â˝ lemon to serve

Put the cauliflower, salmon, eggs and herbs into a bowl and mix well to combine.

Spray a small frying pan with oil over a medium heat.

Pour Âź cup of the egg mixture into the pan, cook until set. Serve on top of spinach leaves. Drizzle with lemon juice.

Repeat with the remaining mixture.

249 CALORIES

146

SALMON

CAULIFLOWER

BREAKFAST

B REA K FAST

147

234 CALORIES

VEGETARIAN

EGG

BREAKFAST

avocado, egg white, spinach & herbs SERVES 1 PERSON

1 small avocado, halved (90g) 2 egg whites (from 2 large regular eggs each 59g with shell) 1 tablespoon chopped fresh chives 30g baby spinach olive oil spray

PER SERVE Calories 234 Cal (or 980 kJ) Fat 20.9 g Saturated fat 4.5 g Protein 9.9 g Carbohydrate 0.9 g Sugars 0.9 g Fibre 2.3 g Cholesterol 0 mg Sodium 269 mg

Remove the seed from the avocado.

Whisk together the egg whites, chives, spinach, season with salt and pepper.

Spray a small frying pan with oil over a medium heat.

Pour in eggs, push the uncooked egg into the centre of the pan until the egg is set.

148

1 person

5 mins

10 mins

B REA K FAST

1 person

5 mins

0 mins

avocado alfalfa salmon boats S ERVES 1 PERSON PER SERVE

Calories 255 Cal (or 1067 kJ) Fat 22.5 g Saturated fat 5.2 g Protein 10.7 g Carbohydrate 1.3 g Sugars 1.3 g Fibre 2.1 g Cholesterol 14 mg Sodium 110 mg

1 small avocado, halved (90g) 30g hot smoked salmon 30g mixed sprouts juice of ½ lemon cracked black pepper

Remove the seed from the avocado. Combine the sprouts, herbs and salmon. Fill the centre of the avocado with the sprout mixture. Add a squeeze of the lemon juice and top with black pepper.

255 CALORIES

SALMON

1 person

AVOCADO

BREAKFAST

5 mins

0 mins

avocado & cottage cheese on toast SE RVES 1 PE RS O N PER SERVE Calories 216 Cal (or 903 kJ) Fat 13.1 g Saturated fat 3.1 g Protein 7.8 g Carbohydrate 14.3 g Sugars 2.1 g Fibre 3.1 g Cholesterol 4 mg Sodium 233 mg

1 piece of wholegrain bread, toasted (37g before toasting) ¼ avocado, thinly sliced (45g) 1 tablespoon cottage cheese juice of ½ lemon cracked black pepper

Place the toast onto a clean board, top with the cottage cheese. Fan the thinly sliced avocado over the toast, drizzle with lemon juice and finish with cracked pepper.

216 CALORIES

VEGETARIAN

AVOCADO

BREAKFAST

149

1 person

5 mins

0 mins

avocado, spinach, tomato & egg wrap Easy peasy - great for a wholesome breakfast or a yummy snack! You'll be wrapped with this nifty and nutritious nosh! SERVES 1 PERSON

PER SERVE

Calories 250 Cal (or 1047 kJ) Fat 12.8 g Saturated fat 3.6 g Protein 9.1 g Carbohydrate 25.9 g Sugars 2.8 g Fibre 3.7 g Cholesterol 215 mg Sodium 475 mg

1 gluten-free wrap (mission brand - 49g) 1 tablespoon of avocado 10g of rocket ½ a tomato, sliced 1 hard boiled egg, sliced (50g raw with shell)

WITH OLD EL PASO TORTILLA

Place the wrap onto a clean work surface.

Spread wrap with the avocado, top with the rocket, tomato and sliced egg.

Wrap up and serve.

Calories 233 Cal (or 977 kJ) Fat 11 g Saturated fat 3.2 g Protein 10 g Carbohydrate 21.1 g Sugars 2.5 g Fibre 4.1 g Cholesterol 215 mg Sodium 377 mg

WITH RYE MOUNTAIN BREAD Calories 188 Cal (or 789 kJ) Fat 9.1 g Saturated fat 2.2 g Protein 9.7 g Carbohydrate 15.2 g Sugars 2.4 g Fibre 2.4 g Cholesterol 215 mg Sodium 167 mg

LOWER THE CALORIE COUNT BY USING A WRAP OR BREAD WITH LESS CARBOHYDRATES/CALORIES E.G.

 Old El Paso light tortilla wrap (40g)  1 piece of rye mountain bread (25g)

NOTE: 250 CALORIES

150

VEGETARIAN

EGG

BREAKFAST

In case you're interested, if you used 2 pieces of rye mountain bread, the calorie count is 257 Cal.

B REA K FAST

151

1 person

5 mins

0 mins

yoghurt with muesli & fruit S E RV ES 1 P E RS ON PER SERVE Calories 235 Cal (or 983 kJ) Fat 3.2 g Saturated fat 1.5 g Protein 10.6 g Carbohydrate 36.7 g Sugars 23 g Fibre 4.7 g Cholesterol 2 mg Sodium 125 mg

100g mixed berries, fresh or frozen (thawed) 100g low-fat Greek style yoghurt 1 teaspoon pure maple syrup 2 tablespoons untoasted muesli

Roughly crush half the berries and fold through the yoghurt with the maple syrup. Place the yoghurt into a glass, top with the muesli and finish with the remaining berries.

235 CALORIES

VEGETARIAN

1 person

BERRIES

BREAKFAST

25 mins

0 mins

quick bircher with apple S E RV ES 1 P E RS ON PER SERVE Calories 210 Cal (or 877 kJ) Fat 1.7 g Saturated fat 0.3 g Protein 8 g Carbohydrate 37.9 g Sugars 26.8 g Fibre 4.7 g Cholesterol 5 mg Sodium 76 mg

100g low-fat Greek style yoghurt 1 apple, unpeeled 2 tablespoons rolled oats Â˝ teaspoon cinnamon 1 teaspoon pure maple syrup

Grate half the apple and thinly slice the remainder. Put the yoghurt, grated apple, oats, cinnamon and maple into a bowl and mix to combine. Leave for 20 minutes. Serve topped with sliced apple and a pinch of ground cinnamon.

210 CALORIES

152

VEGETARIAN

BERRIES

BREAKFAST

B REA K FAST

273 CALORIES

VEGETARIAN

APRICOTS

BREAKFAST

yoghurt with quinoa & apricots 5 dried apricots, roughly chopped (35g) Â¼ cup quinoa, rinsed (42.5g) 1 teaspoon pure maple syrup 50g low-fat plain yoghurt

S E RV ES 1 P E RS ON PER SERVE Calories 273 Cal (or 1236 kJ) Fat 3.7 g Saturated fat 0.9 g Protein 10.8 g Carbohydrate 52.8 g Sugars 23.6 g Fibre 5.7 g Cholesterol 2 mg Sodium 77 mg

Cook the dried apricots and quinoa in a pan of boiling water for 15 minutes or until softened. Drain well and sweeten with the maple syrup.

Serve the yoghurt topped wth quinoa and apricot mix.

1 person

5 mins

15 mins

153

154

B REA K FAST

1 person

10 mins

5 mins

yoghurt with toast, smoked salmon & lemon pepper Something different to start your day (or a cheeky healthy snack)! This gourmet grub will have you flying through a fast day. S ERVES 1 PERSON

PER SERVE Calories 244 Cal (or 1020 kJ) Fat 9 g Saturated fat 2.3 g Protein 21.1 g Carbohydrate 17.4 g Sugars 5.1 g Fibre 3.2 g Cholesterol 229 mg Sodium 330 mg

50g low-fat plain yoghurt ½ Lebanese cucumber, grated ½ tablespoon chopped fresh dill ½ tablespoon chopped fresh mint 1 slice wholegrain bread, toasted 30g hot smoked salmon 1 poached egg (50g raw with shell) juice of ½ lemon black pepper to season

1. Put the yoghurt, cucumber and herbs into a bowl and mix to combine. 2. Place toast onto a plate, top with herbed yoghurt, poached egg and flaked salmon. 3. Season with lemon juice and black pepper.

244 CALORIES

VEGETARIAN

EGG

BREAKFAST

155

eggs and... These eggs-cellent fast and filling snacks are bound to become your BFFs. Tuck into these tasties morning, noon and night! #nom

SERVES 1 PERSON

1 H A R D- B O ILE D E G G LA RG E 50G EGG (E DI B LE W EI G H T 4 4 . 5 G ) .

S C RAM BLE D E GG WI TH ADDE D M I LK AN D BUTTE R 1 C UP (2 3 2 G)

PER SERVE Calories 62 Cal (or 259 kJ)

PER SERVE Calories 378 Cal (or 1582 kJ)*

1 EG G P OACH E D I N WATE R W I T H S O ME V I N E G A R 1 LA RG E EG G (E DI B LE W EI G H T 4 4 . 5 G )

OM E LE TTE WI TH 2 LARGE E GGS PER SERVE Calories 226 Cal (or 944 kJ)*

PER SERVE Calories 67 Cal (or 279 kJ)

1 EG G F R IED (AVERAG E ) LA RG E 50G EG G (EDIB LE W EI G H T 4 4 . 5 G )

POAC HE D E GGS, 1 C UP S PI N AC H AN D TOAST 2 LARGE (5 0 G WI TH S HE LL) POAC HE D EGGS, 1 C UP OF S PI N AC H AN D 1 PI E C E OF WHOLE GRAI N TOAST WI THOUT AN Y S PREAD

The calorie count will depend on how much fat is used and if butter or oil is used. PER SERVE Calories 85 Cal (or 354 kJ)

PER SERVE Calories 232 Cal (or 973 kJ)

*The nutrition information for scrambled eggs and omelettes will depend on the recipe

156

B REA K FAST

157

lunch & dinner

Low calorie doesn't mean 'still hungry'. On SuperFastDiet - you'll be eating gourmet, plentiful meals.

158

LUNCH OR DI N N E R

159

281 CALORIES

BEEF

NOODLES

LUNCH / DINNER

chilli beef, vegetables, broth & noodles 2 cups clear chicken broth or no added salt chicken stock* 50g kelp noodles olive oil spray 100g lean beef mince ½ teaspoon chilli powder 30g baby spinach 1 spring onion, sliced ¼ cup corn kernels ½ hard-boiled egg Place the broth into a pan, bring to boil, reduce and keep at a low simmer. Spray a small frying pan with oil over a medium heat, add mince and chilli and cook for five minutes or until the mince is browned. Place the noodles into a serving bowl, top with the spinach, corn, egg and spring onions, ladle in the hot broth and top with the beef mince.

160

S E RV ES 1 P E RS ON USING 50G KELP NOODLES Calories 281 Cal (or 1176 kJ) Fat 11.1 g Saturated fat 4.1 g Protein 30 g Carbohydrate 14.4 g Sugars 5.9 g Fibre 3.1 g Cholesterol 158 mg Sodium 185 mg S E RV ES 2 P E OP L E USING 50G KELP NOODLES Calories 140 Cal (or 588 kJ) Fat 5.5 g Saturated fat 2.1 g Protein 15 g Carbohydrate 7.2 g Sugars 2.9 g Fibre 1.6 g Cholesterol 79 mg Sodium 93 mg

1 person

5 mins

15 mins

LUNCH OR DI N N E R

1 person

10 mins

20 mins

chicken & vegetables with broth S ERVES 1 PERSON PER SERVE

Calories 255 Cal (or 1046 kJ) Fat 3.8 g Saturated fat 0.9 g Protein 32 g Carbohydrate 15.6 g Sugars 10.5 g Fibre 13.3 g Cholesterol 42 mg Sodium 118 mg

2 cups clear chicken broth or low sodium / no added salt chicken stock* 4 kaffir lime leaves 100g cauliflower, chopped 1 zucchini, sliced (200g) 100g broccoli florets Â˝ cup peas 50g shredded cooked skinless chicken breast

Place the broth and kaffir lime leaves into a pan, bring to boil, reduce heat and keep at a low simmer. Add the vegetables and chicken and cook for 15 minutes or until the vegetables are soft.

255 CALORIES

CHICKEN

1 person

VEGETABLES

LUNCH / DINNER

10 mins

15 mins

asian broth & pork balls S ERVES 1 PERSON PER SERVE

Calories 242 Cal (or 1013 kJ) Fat 7.5 g Saturated fat 2.4 g Protein 26 g Carbohydrate 18.7 g Sugars 10 g Fibre 4.2 g Cholesterol 27 mg Sodium 1239 mg

2 cups clear chicken broth or no added salt chicken stock* 1 tablespoon tamari 50g pork mince 1 spring onion, sliced 100g broccolini, chopped 30g shelled edamame beans 50g enoki mushrooms

Place the broth and tamari into a pan, bring to boil, reduce and keep at a low simmer. Roll teaspoons of the pork mince into small balls. Add to the simmering broth with the spring onion, broccolini, edamame and mushrooms, cook for 5-10 minutes or until the balls are cooked through. *We used Campbell's No Added Salt Real Chicken Stock in the nutrition analysis.

242 CALORIES

PORK

VEGETABLES

LUNCH / DINNER

161

broth with wontons & vegetables Craving something hearty and healthy? Chow down on this enticing and easy-peasy elixir.

SERVES 1 PERSON

1 person

2 cups clear chicken or bone broth or low sodium/no added salt chicken stock*

10 mins

4 wonton wrappers (33.3g)

15 mins

50g chicken mince dash of sesame oil 1 tablespoon grated ginger 30g snow peas

PER SERVE

30g baby corn 1 bulb bok choy (120g) *We used Campbell's No Added Salt Real Chicken Stock in the nutrition analysis.

Place the broth into a pan, bring to boil, reduce heat and keep at a simmer.

Place wonton wrappers onto a clean board. Combine mince, sesame oil and ginger. Spoon a heaped teaspoon into the centre of each wrapper, wet the edges with water and bring together into a money bag shape and twist to seal.

Add the wontons and vegetables to the simmering broth and cook for 5-10 minutes or until the wontons float to the surface and are cooked through.

244 CALORIES

162

CHICKEN

WONTONS

LUNCH / DINNER

Calories 244 Cal (or 1021 kJ) Fat 4.6 g Saturated fat 1.3 g Protein 20.4 g Carbohydrate 29.6 g Sugars 8.4 g Fibre 3.3 g Cholesterol 28 mg Sodium 190 mg

LUNCH OR DI N N E R

163

Why stick to fruit and veg when you can eat the whole garden?

1 person

5 mins

25 mins

leafy greens with sprouts & seeds S E RV ES 1 P E RS ON

50g leafy greans

PER SERVE Calories 253 Cal (or 530 kJ) Fat 16 g Saturated fat 2.1 g Protein 11.7 g Carbohydrate 15.3 g Sugars 0.9 g Fibre 7.8 g Cholesterol 0 mg Sodium 395 mg

Â½ cup cooked Puy lentils 2 tablespoon mixed sprouts 1 tablespoon pepitas 2 teaspoons extra virgin olive oil 1 teaspoon Dijon mustard 1 teaspoon lemon juice

Place leafy greens into a bowl, top with Puy lentils, sprouts, and pepitas. Whisk together the oil, mustard and lemon juice, pour over the salad and toss gently to combine.

253 CALORIES

164

VEGETARIAN

PUY LENTILS

LUNCH / DINNER

LUNCH OR DI N N E R 186 CALORIES

VEGETARIAN

PEAR

LUNCH / DINNER

leafy greens with pear, parmesan, fennel & sunflower seeds 50g leafy greens

S E RV ES 1 P E RS ON

Â˝ green pear, unpeeled, thinly sliced (using a mandoline, if you have one)

PER SERVE Calories 186 Cal (or 778 kJ) Fat 8.1 g Saturated fat 1.9 g Protein 7.2 g Carbohydrate 17.4 g Sugars 14.3 g Fibre 6.7 g Cholesterol 6 mg Sodium 149 mg

Â˝ small fennel bulb, thinly sliced (using a mandolin, if you have one) (90g) 1 tablespoon raw sunflower seeds 1 tablespoon finely grated parmesan 1 tablespoon balsamic vinegar

Place the greens into a bowl, top with pear, fennel, sunflower seeds and parmesan.

Drizzle with olive oil and balsamic, toss lightly and serve.

1 person

10 mins

0 mins

S E RV ES 2 P E OP L E PER SERVE Calories 93 Cal (or 389 kJ) Fat 4.1 g Saturated fat 0.9 g Protein 3.6 g Carbohydrate 8.7 g Sugars 7.1 g Fibre 3.3 g Cholesterol 3 mg Sodium 75 mg

165

1 person

15 mins

0 mins

leafy tuna salad with cucumber, tomato, olive & feta This fresh feast is full of flavour and it's super-simple too. The perfect nutritious nibble! SERVES 1 PERSON

S E RV ES 1 P E RS ON PER SERVE Calories 253 Cal (or 1060 kJ) Fat 9.4 g Saturated fat 3.4 g Protein 29.1 g Carbohydrate 8.4 g Sugars 7.3 g Fibre 7.3 g Cholesterol 6 mg Sodium 887 mg

30g baby cos lettuce, roughly chopped 20g watercress 5g fresh basil leaves, torn 100g steamed green beans 50g cherry tomatoes, halved 1 small Lebanese cucumber, sliced 5 pitted kalamata olives, halved

S E RV ES 2 P E OP L E

30g reduced fat feta Â˝ cup drained tuna, canned in water juice of Â˝ lemon

Place the lettuce, watercress, basil into a bowl and gently toss to combine.

Put the beans, tomato, cucumber, olives and feta into a bowl and mix to combine.

Spoon onto the salad greens and top with the tuna to finish. Squeeze lemon over the top to serve.

253 CALORIES

166

SEAFOOD

FETA

LUNCH / DINNER

PER SERVE Calories 127 Cal (or 530 kJ) Fat 4.7 g Saturated fat 1.7 g Protein 14.6 g Carbohydrate 4.2 g Sugars 3.7 g Fibre 3.7 g Cholesterol 3 mg Sodium 444 mg

LUNCH OR DI N N E R

167

168

LUNCH OR DI N N E R

1 person

10 mins

5 mins

leafy broad bean salad with avo, pea, & lime This mouthwatering meal is made to be munched! The zesty flavours will brighten your day and boost your energy. S ERVES 1 PERSON

I F T H E RE C I P E S E RV ES 1 P E RS ON PER SERVE Calories 203 Cal (or 852 kJ) Fat 10.4 g Saturated fat 2.1 g Protein 11.7 g Carbohydrate 10 g Sugars 3.9 g Fibre 10.1 g Cholesterol 1 mg Sodium 287 mg

½ cup green peas ½ cup peeled broad beans 30g leafy greens 1 handful mint (5g) 1 tablespoon lime juice 1 tablespoon low fat yoghurt 1 teaspoon Dijon mustard ¼ avocado

I F T H E RE C I P E S E RV ES 2 P E OP L E PER SERVE Calories 102 Cal (or 426 kJ) Fat 5.2 g Saturated fat 1 g Protein 5.8 g Carbohydrate 5 g Sugars 1.9 g Fibre 5.1 g Cholesterol 0.5 mg Sodium 144 mg

Place the broad beans and peas into a pan of boiling water and cook for 5 minutes. Rinse under cold water and drain well.

Place the leafy greens into a bowl. Place the mint, peas, broad beans and avocado into a separate bowl.

Whisk together the olive oil, lime juice, yoghurt and mustard and pour over the mint and pea mixture and toss to combine. Serve on the leafy greens.

203 CALORIES

VEGETARIAN

BROAD BEANS

LUNCH / DINNER

169

broccolini with anchovies and capers 1 bunch broccolini, trimmed 2 teaspoons extra virgin olive oil juice of Â˝ lemon 2 anchovies, roughly chopped 1 tablespoon capers Steam the broccolini in a colander over a pan of simmering water until tender. Remove, drizzle with olive oil and lemon juice, sprinkle with anchovies and capers.

181 CALORIES

170

SEAFOOD

BROCCOLINI

LUNCH / DINNER

S E RV ES 1 P E RS ON PER SERVE Calories 181 Cal (or 758 kJ) Fat 9.7 g Saturated fat 1.4 g Protein 9.3 g Carbohydrate 14.6 g Sugars 5.9 g Fibre 2.4 g Cholesterol 6 mg Sodium 395 mg

1 person

5 mins

LUNCH OR DI N N E R

1 person

5 mins

cauliflower rice SE RVES 1 P E RSO N

300g cauliflower

PER SERVE Calories 234 Cal (or 978 kJ) Fat 18.9 g Saturated fat 2.6 g Protein 6.8 g Carbohydrate 6.6 g Sugars 6.1 g Fibre 5.9 g Cholesterol 0 mg Sodium 240 mg

1 tablespoon olive oil 1 clove garlic, grated sea salt and pepper

Grate the cauliflower. Heat the oil in a small frying pan, add the garlic and cauliflower and cook over a medium heat for five minutes or until the cauliflower is soft. Season with salt and pepper.

234 CALORIES

VEGETARIAN

1 person

CAULIFLOWER

LUNCH / DINNER

10 mins

40 mins

broccoli & lemon, parmesan & pepper SE RVES 1 P E RSO N PER SERVE Calories 236 Cal (or 986 kJ) Fat 2 g Saturated fat 0.7 g Protein 15.7 g Carbohydrate 2.1 g Sugars 1.5 g Fibre 12.5 g Cholesterol 3 mg Sodium 113 mg

1 head broccoli, cut into large steaks juice ½ lemon 1 tablespoon finely grated parmesan cracked black pepper

Preheat oven to 200°C/400°F. Line a baking tray with baking paper. Toss the broccoli in parmesan and cracked pepper and place on tray. Bake for 40 minutes or until the broccoli is dark brown on the edges. Squeeze lemon juice, and serve.

236 CALORIES

VEGETARIAN

BROCCOLI

LUNCH / DINNER

171

1 person

10 mins

40 mins

cauliflower with turmeric & cumin Spice up your super life with this savoury spread. It's simple, skinny and scrumptious! S ERVES 1 PERSON

I F T H E RE C I P E S E RV ES 1 P E RS ON PER SERVE Calories 234 Cal (or 979 kJ) Fat 20.1 g Saturated fat 2.7 g Protein 5.7 g Carbohydrate 6.1 g Sugars 4.3 g Fibre 4.5 g Cholesterol 0 mg Sodium 34 mg

200g cauliflower, broken into florets 1 tablespoon olive oil ½ teaspoon ground turmeric 1 teaspoon cumin seeds 1 teaspoon fennel seeds

I F T H E RE C I P E S E RV ES 2 P E OP L E

Preheat oven to 200°C/400°F. Line a baking tray with baking paper.

Put the cauliflower onto the tray, drizzle with a little of the oil, sprinkle with the spices and drizzle with the remainder of the oil.

Bake for 40 minutes or until the cauliflower is dark brown on the edges.

234 CALORIES

172

VEGETARIAN

CAULIFLOWER

PER SERVE Calories 117 Cal (or 490 kJ) Fat 10.1 g Saturated fat 1.3 g Protein 2.8 g Carbohydrate 3 g Sugars 2.1 g Fibre 2.3 g Cholesterol 0 mg Sodium 17 mg

LUNCH / DINNER

LUNCH OR DI N N E R

173

1 person

5 mins

15 mins

brussels sprouts with bacon & balsamic vinegar S E RV ES 1 P E RS ON PER SERVE Calories 411 Cal (or 1721 kJ) Fat 33.7 g Saturated fat 8.2 g Protein 15.5 g Carbohydrate 7.9 g Sugars 7.1 g Fibre 7 g Cholesterol 32 mg Sodium 671 mg

10 brussels sprouts, halved 1 tablespoon olive oil 1 rasher middle bacon, chopped 1 tablespoon balsamic vinegar

Cook the brussels sprouts in a small pan of boiling water until bright green and tender, drain well. Heat the oil in a small frying pan, add the bacon and cook over a medium heat until browned. Add the brussels sprouts and balsamic and cook for three minutes or until the brussels sprouts are caramelised.

411 CALORIES

BACON

1 person

SPROUTS

LUNCH / DINNER

2 mins

15 mins

corn with parmesan & pink peppercorns S E RV ES 1 P E RS ON

1 corn cob

PER SERVE Calories 165 Cal (or 693 kJ) Fat 6.4 g Saturated fat 3 g Protein 9.5 g Carbohydrate 13.6 g Sugars 4.8 g Fibre 6.7 g Cholesterol 13 mg Sodium 395 mg

2 teaspoons finely grated parmesan 1 tablespoon crushed pink peppercorns pink sea salt

Steam the corn in a colander over a pan of simmering water until tender. Remove. Place the parmesan, peppercorns and salt onto a flat plate and mix to combine. Roll the corn into the mixture to coat or sprinkle it over the top.

165 CALORIES

174

VEGETARIAN

CORN

LUNCH / DINNER

LUNCH OR DI N N E R

332 CALORIES

VEGETARIAN

BEETROOT

LUNCH / DINNER

beetroot with red onion, orange & apple cider vinegar 1 fresh beetroot bulb, peeled and very thinly sliced (using a mandoline, if you have one) (120g) Â˝ small fennel bulb, very thinly sliced (using a mandoline, if you have one) (75g) 1 red onion, very thinly sliced (on a mandoline) 1 orange, segmented 1 teaspoon Dijon mustard

S E RV ES 1 P E RS ON PER SERVE Calories 332 Cal (or 1389 kJ) Fat 19.2 g Saturated fat 2.6 g Protein 6 g Carbohydrate 28.5 g Sugars 26.4 g Fibre 10.4 g Cholesterol 0 mg Sodium 192 mg

1 person

45 mins

0 mins

1 tablespoon apple cider vinegar 1 tablespoon extra virgin olive oil Place the beetroot, onion, fennel and orange into a bowl and mix to combine. Whisk together the mustard, vinegar and olive oil and pour over the salad and gently toss to combine. Allow to stand for 30 minutes before serving.

175

176

LUNCH OR DI N N E R

1 person

10 mins

15 mins

cabbage and carrots with sesame & orange This delish dish is a rainbow on a plate. It's designed to be devoured too, so dig in! S ERVES 1 PERSON

I F T H E RE C I P E S E RV ES 1 P E RS ON

a drop of sesame oil

PER SERVE Calories 245 Cal (or 1026 kJ) Fat 7.2 g Saturated fat 0.8 g Protein 8.8 g Carbohydrate 28 g Sugars 27.2 g Fibre 18 g Cholesterol 0 mg Sodium 422 mg

1 tablespoon toasted sesame seeds

I F T H E RE C I P E S E RV ES 2 P E OP L E

2 carrots, cut into matchsticks 150g red cabbage, finely shredded juice of Â˝ orange 1 teaspoon tamari 1 teaspoon honey

Steam the carrots and cabbage in a colander over a pan of simmering water until tender. Remove.

Add the orange juice, tamari, honey, sesame oil and sesame seeds. Toss gently and serve.

245 CALORIES

VEGETARIAN

CABBAGE

PER SERVE Calories 123 Cal (or 513 kJ) Fat 3.6 g Saturated fat 0.4 g Protein 4.4 g Carbohydrate 14 g Sugars 13.6 g Fibre 9 g Cholesterol 0 mg Sodium 211 mg

LUNCH / DINNER

177

248 CALORIES

FISH

BASIL

LUNCH / DINNER

fish with parmesan & basil 1 tablespoon fresh breadcrumbs 1 tablespoon grated parmesan cheese ½ tablespoon finely shredded basil 1 firm white fish fillet (200g) we recommend snapper, ling, barramundi or trevally

S E RV ES 1 P E RS ON : PER SERVE Calories 248 Cal (or 1039 kJ) Fat 6 g Saturated fat 2.5 g Protein 44.4 g Carbohydrate 3.4 g Sugars 0.3 g Fibre 0.5 g Cholesterol 116 mg Sodium 465 mg

olive oil spray salt and pepper pinch of paprika

178

Preheat oven to 180°C/350°F. Line a baking tray with baking paper.

Place the breadcrumbs, parmesan, basil and paprika into a bowl, season with salt and pepper and mix to combine.

Press the topping onto the fish. Spray with oil spray and bake for ten minutes or until the fish is tender and the topping is golden.

1 person

10 mins

LUNCH OR DI N N E R

1 person

10 mins

15 mins

fish with capers & olives SE RVES 1 P E RSO N: PER SERVE Calories 255 Cal (or 1069 kJ) Fat 5.3 g Saturated fat 2 g Protein 41.9 g Carbohydrate 7.2 g Sugars 5.5 g Fibre 2.2 g Cholesterol 109 mg Sodium 771 mg

1 firm white fish fillet (200g) 1 clove garlic, sliced 50g cherry tomatoes 4 Sicilian olives, pitted and sliced 1 tablespoon baby capers 1 tablespoon balsamic vinegar 1 sprig rosemary

Preheat oven to 180Â°C/350Â°F. Tear a sheet of baking paper about 30cm long. Place the fish into the centre of the baking paper, top with the garlic, tomatoes, olives, capers, balsamic and rosemary, season with salt and pepper. Seal the ends of the paper to form a parcel, bake for 15 minutes or until the fish is tender.

255 CALORIES

FISH

1 person

CAPERS

LUNCH / DINNER

5 mins

10 mins

fish with sesame crust SE RVES 1 P E RSO N: PER SERVE Calories 246 Cal (or 1030 kJ) Fat 7 g Saturated fat 1.4 g Protein 44.4 g Carbohydrate 1.2 g Sugars 0.4 g Fibre 0.7 g Cholesterol 109 mg Sodium 1307 mg

1 firm white fish fillet (200g) 1 tablespoon tamari a drop of sesame oil 2 teaspoons sesame seeds olive oil spray

Place the fish into a bowl with the tamari and sesame oil and gently toss to coat in the tamari mix. Coat the fish with the sesame seeds. Spray both sides of the fish with the oil spray. Heat a small frying pan over a medium heat, add the fish and cook for five minutes on each side or until the fish is tender and golden brown.

246 CALORIES

FISH

SESAME SEEDS

LUNCH / DINNER

179

1 person

5 mins

15 mins

coconut curry fish fillet You'll go coconuts for this nourishing and neat nosh. This creamy curry will kick any cravings to the kerb. SERVES 1 PERSON

1 firm white fish fillet (200g) we recommend ling, trevally, barramundi or snapper 1 teaspoon curry powder juice Â˝ lemon oil spray 1 tablespoon lite coconut milk

Place the fish into a bowl, add the curry powder and lemon juice and gently toss to coat the fish.

Spray a small frying pan with oil over a medium heat, add the fish and cook for five minutes each side until browned and tender.

Add the coconut milk to the pan at the end of cooking for a little sauce.

224 CALORIES

180

FISH

COCONUT MILK

LUNCH / DINNER

PER SERVE Calories 224 Cal (or 937 kJ) Fat 5.3 g Saturated fat 2.3 g Protein 41.5 g Carbohydrate 1.3 g Sugars 0.9 g Fibre 0.5 g Cholesterol 109 mg Sodium 193 mg

LUNCH OR DI N N E R

181

Why carb when you can larb?

*Larb is a type of meat salad regarded as the national dish of Laos and also very popular in Thailand.

1 person

10 mins

chicken larb* S E RV ES 1 P E RS ON

100g chicken mince

PER SERVE Calories 165 Cal (or 693 kJ) Fat 6.4 g Saturated fat 3 g Protein 9.5 g Carbohydrate 13.6 g Sugars 4.8 g Fibre 6.7 g Cholesterol 13 mg Sodium 395 mg

1 tablespoon chicken stock 1 tablespoon chopped fresh lemongrass 2 tablespoons fish sauce 1 tablespoon lime juice 1 spring onion, sliced 1 small carrot, thinly sliced handful of bean sprouts 0.2 cup (22g) handful of coriander (5g) 5 baby cos lettuce leaves (30g)

Heat a small frying pan over a medium heat, add the chicken mince, stock, lemongrass, fish sauce, spring onion and cook for five minutes or until the mince is dry and cooked. Remove from heat fold through the carrot, bean sprouts and coriander. Serve in lettuce cups and finish with a squeeze of lime juice.

165 CALORIES

182

CHICKEN

VEGETABLES

LUNCH / DINNER

LUNCH OR DI N N E R

chicken skewers 100g skinless chicken breast fillet, cubed

S E RV ES 1 P E RS ON

1 spring onion, cut into 4cm pieces

PER SERVE Calories 180 Cal (or 753 kJ) Fat 3.3 g Saturated fat 0.7 g Protein 25.8 g Carbohydrate 9 g Sugars 8 g Fibre 3.4 g Cholesterol 59 mg Sodium 51 mg

Â˝ red capsicum, cut into small squares 1 small zucchini, sliced (93g) 3 button mushrooms, halved olive oil spray (1/4 teaspoon) 1 tablespoon balsamic vinegar Âź teaspoon dried oregano bamboo skewers

1 person

15 mins

20 mins

Soak three bamboo skewers in cold water. Thread the chicken and vegetables onto the skewers. Drizzle with the combined balsamic and dried oregano and spray well with olive oil. Place the skewers onto a baking tray and grill until golden and cooked through.

180 CALORIES

CHICKEN

VEGETABLES

LUNCH / DINNER

183

1 person

10 mins

20 mins

thai chicken balls A fiery and flavoursome feast to fill your belly and satisfy your soul. S ERVES 1 PERSON

PER SERVE Calories 411 Cal (or 1721 kJ) Fat 33.7 g Saturated fat 8.2 g Protein 15.5 g Carbohydrate 7.9 g Sugars 7.1 g Fibre 7 g Cholesterol 32 mg Sodium 671 mg

100g chicken mince 1 tablespoon chopped fresh coriander 1 egg white, whisked 1 teaspoon sweet chilli sauce 1 teaspoon sesame seeds 1 spring onion, sliced oil spray for pan (Â˝g) ZU CCH IN I W ITH G A R L I C A N D CO CO N U T MIL K Â˝ tablespoon olive oil 1 zucchini, thinly sliced (400g) 1 clove garlic, grated 1 tablespoon lite coconut milk 1.

Place chicken mince, coriander, egg white, sweet chilli sauce, sesame seeds and spring onion into a bowl and mix to combine.

Heat the oil in a small frying pan over a medium heat, add the zucchini and garlic and cook until the zucchini is soft.

Spray a small non-stick frying pan with oil spray over a medium heat, add the balls and cook for five minutes on each side or until browned and cooked through.

Add the coconut milk to the zucchini mixture, season with salt and pepper and cook until heated through.

Place zucchini in a bowl, top with sauce, chicken balls and serve.

411 CALORIES

184

CHICKEN

ZUCCHINI

LUNCH / DINNER

LUNCH OR DI N N E R

185

186

LUNCH OR DI N N E R

1 person

5 mins

20 mins

prosciutto chicken with minted feta peas The perfect twist on a classic dish! This luscious and low cal lovely will leave you satisfied and smiling. S ERVES 1 PERSON

PROSCIUTTO CHICKEN PER SERVE

C H ICKEN

Calories 188 Cal (or 787 kJ) Fat 4.7 g Saturated fat 1.6 g Protein 26.5 g Carbohydrate 6.6 g Sugars 6.1 g Fibre 2 g Cholesterol 57 mg Sodium 572 mg

Â˝ small chicken breast, skinless, cut through the centre lengthways (90g) 1 small sprig thyme 1 thin slice prosciutto (20g) PEAS W I T H MI N T A N D F E TA 1 cup peas 1 tablespoon torn mint leaves 20g marinated Persian feta cheese sea salt and cracked pepper 1.

Place the thyme sprig on top of the chicken breast. Wrap the chicken with the prosciutto and place onto a baking tray lined with baking paper. Grill under a preheated grill on medium for five minutes on each side or until tender and cooked through.

Cook the peas in a small pan of boiling water until bright green and soft, drain well.

Add the mint, feta and a little of the feta oil. Season with salt and pepper.

Serve the sliced chicken with the minted feta peas.

343 CALORIES

CHICKEN

PEAS

MINT & FETA PEAS PER SERVE Calories 155 Cal (or 648 kJ) Fat 4.2 g Saturated fat 1.4 g Protein 10.9 g Carbohydrate 13.6 g Sugars 3.2 g Fibre 9.6 g Cholesterol 57 mg Sodium 572 mg

LUNCH / DINNER

187

308 CALORIES

BEEF

VEGETABLES

LUNCH / DINNER

beef noodle stir fry 3 dried shiitake mushrooms

S E RV ES 1 P E RS ON

olive oil spray

PER SERVE Calories 308 Cal (or 1289 kJ) Fat 6.7 g Saturated fat 1.9 g Protein 30.5 g Carbohydrate 26.4 g Sugars 20.1 g Fibre 13.5 g Cholesterol 62 mg Sodium 1270 mg

100g lean/trimmed beef rump steak, thinly sliced 2 spring onions, sliced Â˝ red capsicum, sliced 1 carrot, sliced 50g snow peas 100g broccoli, broken into florets 1 tablespoon oyster sauce 2 tablespoons chicken stock 50g kelp noodles

188

Soak the mushrooms in three tablespoons of boiling water for ten minutes or until soft, drain well, remove and discard the stems. Finely slice the mushroom caps.

Spray a wok with oil, add beef and stir-fry over a high heat until browned, and then remove meat from wok. Add the spring onions, capsicum, carrot and mushrooms and one tablespoon of water and stir fry until soft.

Add the snow peas, broccoli and another splash of water and stir fry until bright green and soft. Add meat, oyster sauce, chicken stock and noodles and cook until the kelp noodles are heated through.

1 person

15 mins

20 mins

LUNCH OR DI N N E R

I love to cause a stir in the kitchen.

1 person

10 mins

20 mins

beef with beans SE RVES 1 PE RS O N

olive oil spray

PER SERVE Calories 335 Cal (or 1402 kJ) Fat 8.9 g Saturated fat 3.1 g Protein 28.9 g Carbohydrate 29.2 g Sugars 17.9 g Fibre 12.6 g Cholesterol 51 mg Sodium 161 mg

½ small red onion, chopped

SE RVES 2 P E OPLE

¼ cup canned red kidney beans, rinsed and drained

PER SERVE Calories 167 Cal (or 701 kJ) Fat 4.4 g Saturated fat 1.6 g Protein 14.5 g Carbohydrate 14.6 g Sugars 9 g Fibre 6.3 g Cholesterol 25 mg Sodium 81 mg

100g lean beef mince ½ teaspoon chilli powder ½ teaspoon smoked paprika 1 carrot, grated ½ small red capsicum, sliced 200g canned chopped tomatoes

1 teaspoon balsamic vinegar 5g coriander, to serve

Heat a frying pan, spray well with oil, add onion and cook over a medium heat until soft. Add the beef mince, chilli and paprika and cook until browned. Add carrot, capsicum, tomatoes, kidney beans and balsamic and bring to the boil, reduce heat and simmer for ten minutes. Top with coriander to serve. 335 CALORIES

BEEF

BEANS

LUNCH / DINNER

189

190

LUNCH OR DI N N E R

1 person

5 mins

20 mins

bolognese & zoodles This tasty and tantalising take on a traditional fave will change the way you cook. Zoodles are the new spaghetti! SERVES 1 PERSON

I F T H E RE C I P E S E RV ES 1 P E RS ON PER SERVE Calories 397 Cal (1660 kJ) Fat 10.4 g Saturated fat 3 g Protein 33.2 g Carbohydrate 35.5 g Sugars 22.3 g Fibre 17 g Cholesterol 51 mg Sodium 155 mg

olive oil spray Â˝ small red onion, chopped 100g lean beef mince 1 carrot, grated 50g mushrooms, sliced 200g canned chopped tomatoes 1 teaspoon balsamic vinegar Âź cup cooked quinoa

I F T H E RE C I P E S E RV ES 2 P E OP L E

handful of basil leaves (5g) 2 zucchinis, turned into zoodles (400g)

Spray a large frying pan with the oil spray, add onion and cook over a medium heat until soft, add the beef mince and cook until browned.

Add carrot, mushrooms, tomatoes and balsamic and bring to the boil, reduce heat and simmer for ten minutes.

Fold through the quinoa and basil leaves. Meanwhile steam the zoodles in a colander, over a pan of simmering water until soft.

Serve the zoodles topped with the beef bolognese sauce.

397 CALORIES

BEEF

ZUCCHINI

PER SERVE Calories 198 Cal (830 kJ) Fat 5.2 g Saturated fat 1.5 g Protein 16.6 g Carbohydrate 17.7 g Sugars 11.1 g Fibre 8.5 g Cholesterol 25 mg Sodium 77 mg

Zoodles are fresh zucchini noodles. They can be made using a spiraliser, which you can purchase from any kitchen or department store; or bought pre-prepared from the supermarket.

LUNCH / DINNER

191

1 person

10 mins

20 mins

beef fajitas Fahgettabout fattening fast food. These fajitas are fresh, full of flavour and fun to make! SERVES 1 PERSON

I F T H E RE C I P E S E RV ES 1 P E RS ON PER SERVE Calories 391 Cal (or 1636 kJ) Fat 7.2 g Saturated fat 2.4 g Protein 31.2 g Carbohydrate 44.5 g Sugars 17.2 g Fibre 10.7 g Cholesterol 67 mg Sodium 327 mg

olive oil spray (Âžg) 100g lean beef fillet steak, thinly sliced 1 small red onion, thinly sliced 1 red capsicum, sliced 1 carrot, sliced 1 teaspoon ground cumin Â˝ teaspoon smoked paprika

I F T H E RE C I P E S E RV ES 2 P E OP L E

50g cherry tomatoes, quartered 2 pieces rye mountain bread (25g each)

Spray wok well with oil, add beef and stir fry over a high heat until browned, remove. Add the onions, capsicum, carrot and one tablespoon of water and cook until soft.

Add spices and tomatoes and cook for five minutes or until the tomatoes start to lose their shape.

Warm the tortillas in a non-stick frying pan over a medium heat. Fill tortillas with the fajita mix, serve and enjoy!

391 CALORIES

192

BEEF

CAPSICUM

LUNCH / DINNER

PER SERVE Calories 195 Cal (or 818 kJ) Fat 3.6 g Saturated fat 1.2 g Protein 15.6 g Carbohydrate 22.3 g Sugars 8.6 g Fibre 5.3 g Cholesterol 33 mg Sodium 163 mg

LUNCH OR DI N N E R

193

I am the master chef of my own domain

1 person

5 mins

10 mins

corn & ricotta fritters S E RV ES 1 P E RS ON

1 cup corn kernels

PER SERVE Calories 263 Cal (or 1101 kJ) Fat 3.4 g Saturated fat 1.1 g Protein 18.5 g Carbohydrate 36.5 g Sugars 5.8 g Fibre 5.4 g Cholesterol 2 mg Sodium 191 mg

3 egg whites, whisked (from 3 regular eggs each 50g with shell) 30g low-fat ricotta cheese olive oil spray

Place the corn, egg whites and ricotta into a bowl and mix to combine. Heat the oil in a small non-stick frying pan over a medium heat, add tablespoons of the fritter mix to the pan and cook for three minutes on each side or until browned and cooked through. These are delicious served with fruit and a small drizzle of maple syrup or topped with a savoury topping. (This recipe makes four fritters). 263 CALORIES

194

VEGETARIAN

EGG

LUNCH / DINNER

LUNCH OR DI N N E R

230 CALORIES

VEGETARIAN

EGG

LUNCH / DINNER

curry carrot fritters 1 carrot, grated

S E RV ES 1 P E RS ON

Â˝ cup corn kernels

PER SERVE Calories 230 Cal (or 963 kJ) Fat 5.7 g Saturated fat 4 g Protein 14.6 g Carbohydrate 25.8 g Sugars 10.4 g Fibre 8.7 g Cholesterol 0 mg Sodium 228 mg

1 spring onion, sliced Â˝ teaspoon curry powder 3 egg whites, lightly beaten small handful coriander leaves sea salt and pepper, to season 1 teaspoon coconut or olive oil, for frying

Place the carrot, corn, spring onion, curry powder, egg whites and coriander into a bowl and mix to combine. Season with salt and pepper.

Heat the oil in a small non-stick frying pan over a medium heat, add tablespoons of the fritter mix to the pan and cook for three minutes on each side or until browned and cooked through.

1 person

10 mins

195

1 person

10 mins

cauliflower & broccoli fritter Get ready to gobble up these golden brown, gourmet goodness-filled creations. SERVES 1 PERSON

I F T H E RE C I P E S E RV ES 1 P E RS ON

100g cauliflower, grated 100g broccoli, grated small handful chopped fresh herbs (parsley and chives) sea salt and pepper 2 eggs, lightly beaten (50g each with shell) olive oil spray 2 tablespoons low fat plain yoghurt, to serve 1 tablespoon chilli sauce (optional)

NOT E - I F YOU A D D 1 TA B L ES P OON C H I L L I SAU C E TO S E RV E

Place the cauliflower, broccoli, herbs and eggs into a bowl and whisk to combine, season with salt and pepper.

Heat the oil in a small non-stick frying pan over a medium heat, add the fritter mix to the pan and cook for three minutes on each side or until browned and cooked through.

Serve with yoghurt and chilli sauce.

207 CALORIES

196

VEGETARIAN

EGG

PER SERVE Calories 207 Cal (or 867 kJ) Fat 9.9 g Saturated fat 2.5 g Protein 20.5 g Carbohydrate 5.5 g Sugars 5.2 g Fibre 6.1 g Cholesterol 417 mg Sodium 339 mg

LUNCH / DINNER

PER SERVE Calories 242 Cal (1011 kJ) Fat 10 g Saturated fat 2.5 g Protein 20.7 g Carbohydrate 13.5 g Sugars 12.6 g Fibre 6.1 g Cholesterol 417 mg Sodium 553 mg

LUNCH OR DI N N E R

197

198

LUNCH OR DI N N E R

1 person

10 mins

zucchini & feta folded fritter Feast your eyes on this fabulous folded fritter. It's quick, easy, oh so enticing and bound to become a fast day fave! S ERVES 1 PERSON

PER SERVE Calories 264 Cal (or 1104 kJ) Fat 14.5 g Saturated fat 5.1 g Protein 22.8 g Carbohydrate 7.2 g Sugars 6.9 g Fibre 6.8 g Cholesterol 421 mg Sodium 461 mg

2 zucchinis, grated (400g) 1 tablespoon chopped fresh mint 1 tablespoon chopped fresh dill 2 eggs, lightly beaten (50g each with shell) 30g reduced fat feta sea salt and pepper, to taste olive oil spray

Place the zucchini, mint, dill, eggs, feta and salt and pepper into a bowl and whisk to combine.

Heat a small non-stick frying pan over a medium heat and spray with oil, add the fritter mix to the pan and cook for 3-5 minutes on each side or until browned.

Fold in half and cook until set and cooked through.

264 CALORIES

VEGETARIAN

ZUCCHINI

IF YOU REPLACE THE 2 EGGS WITH 2 EGG WHITES (FROM 2 50G EGGS) PER SERVE Calories 168 Cal (703 kJ) Fat 5.9 g Saturated fat 2.8 g Protein 18 g Carbohydrate 7.1 g Sugars 6.9 g Fibre 6.8 g Cholesterol 6 mg Sodium 443 mg IF YOU USE JUST 1 EGG PER SERVE Calories 216 Cal (or 903 kJ) Fat 10.2 g Saturated fat 4 g Protein 20.4 g Carbohydrate 7.1 g Sugars 6.9 g Fibre 6.8 g Cholesterol 213 mg Sodium 452 mg

LUNCH / DINNER

199

200

SNACKS & SWE E TS

snacks & sweets A few cheeky secrets that won't break the calorie bank.

201

savoury & sweet snacks

EDAMAME BEANS ¹/₃ cup (42.5g) Shelled edamame beans, sprinkled with sea salt. PER SERVE

CARROT, CELERY & HUMMUS 1 small carrot (100g), 1 medium celery stick & 2 tablespoons low-fat hummus

KALE CHIPS 100g kale sprayed very lightly with olive oil spray and baked until crisp to make kale chips. Add salt & pepper.

PER SERVE

Calories 87 Cal (or 366 kJ)

PER SERVE Calories 56 Cal (or 233 kJ)

ZESTY DATES

WATERMELON WEDGE

SWEET APPLE CHIPS

Dates filled with ricotta and grated orange zest – 3 Medjool dates filled with 1 tablespoon low fat ricotta and a pinch of orange zest.

Wedge of watermelon (thick slice - 294g with peel 150g without peel).

1 medium apple, unpeeled (150g edible weight), cut into very thin slices using a mandoline and baked at 100°C for 30 minutes or until crisp.

PER SERVE

Calories 46 Cal (or 190 kJ)

Calories 62 Cal (or 291 kJ)

Calories 99 Cal (or 414 kJ)

PER SERVE

Calories 80 Cal (or 335 kJ)

SAVOURY SAVIOURS Looking for a little savoury treat with that afternoon aperitif? Try these low calorie options: HEA LT H Y CHE ES E P LATTE R I D EAS: goats cheese, rice crackers, carrot/celery/cucumber sticks, olives, black grapes, apple chips, nuts, hummus, kale chips and smoked salmon S P ICY W EDG ES : baked and seasoned sweet potato wedges with Greek yoghurt (try mixing it with curry powder - trust us!) OYST ERS : served in spoons of vinegar dressing garnished with parmesan

202

SNACKS & SWE E TS

vic & gen's special occasion #naughtybutnice DARK CHOCOLATE FONDUE

1 and ¹/₃ cup dark chocolate chips 2/₃ cup milk strawberries bananas crushed nuts

Heat the chocolate chips in medium saucepan over low heat. Add milk. Stir until smooth. Transfer to fondue pot (or a simple bowl warmed with hot water) and enjoy dipping strawberries, bananas and sprinkling crushed nuts N UM BE R OF S E RVI N GS : 2 0 PER SERVE

Calories 67 Cal

What's in a SuperFastDiet treat? Something sweet - or savoury that still keeps you on your Big Why highway!

PEAR AND APPLE CRUMBLE

2 pears cut into 1cm cubes 2 apples cut into 1cm cubes ½ cup raisins 2 teaspoons lemon juice ½ teaspoon vanilla extract 1 ½ teaspoon corn flour 2 tablespoons honey

CRUMBLE 50g crushed nuts 50g oats (¹/₃ cup) 1 teaspoon cinnamon 60g butter Preheat oven to 200°C. Place pear and apples into bowl with raisins, vanilla, lemon juice, corn flour and honey. Mix until all coated. Place into oven proof dish. Place the nuts, oats, cinnamon and butter into a food processor and ‘crumb’. Place over mixture and bake for approx 25 minutes. Serve with Greek yoghurt if desired. N UM BE R OF S E RVI N GS : 1 5 PER SERVE

Calories 97 Cal

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where to from here? As a guide for maintenance, we recommend a simpler version of the three methods: 2-Day becomes 1-Day: eat 500 calories one day a week, eat normally on the other days 3-Day becomes 2-Day: eat 1000 calories two days a week, eat normally the other days Part-Day becomes Part-Week Day: eat 1600 calories five days a week, eat normally on the other days (usually the weekend!) But ultimately, maintenance is an individual thing. Start here, and tweak as you go for a solution that suits you. #lovinglife! Need more help? You know where to go... (*ahem* superfastdiet.com)

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check our references PAGE REFERENCE 1

Stahler, D.R., Smith, D.W., Guernsey D.S., “Foraging and Feeding of the Gray Wolf (Canis Lupis): Lessons From Yellowstone National Park, Wyoming USA.” Journal of Nutrition 136(7):1923S, July 2006. www.ncbi.nlm.nih.gov/pubmed/16772460

PAGE REFERENCE

McDonald, R.B., Ramsey, J.J, “Honouring Clive McCay and 75 Years of Calorie Restriction Research.” The Journal of Nutrition 140(7):12051210, July 2010. www.ncbi.nlm.nih.gov/pmc/ articles/PMC2884327/

Mattson, M.P., Longo, V.D., Harvie, M., “Impact of Intermittent Fasting on Health and Disease Processes.” Ageing Research Review 39:4658, October 2017. www.ncbi.nlm.nih.gov/ pubmed/27810402

Mattson, M.P. “Lifelong Brain Health is a Lifelong Challenge: From Evolutionary Principles to Empirical Evidence.” Ageing Research Review 20:37-45, March 2015. www.ncbi.nlm.nih.gov/ pubmed/25576651 Bhutani, S., Klempel, M.C., Kroeger, C.M., Trepanowski, J.F., and Varady. K.A. “Alternate Day Fasting and Endurance Exercise Combine to Reduce Body Weight and Favorably Alter Plasma Lipids in Obese Humans.” Obesity (Silver Spring) 21(7):1370-1379, July 2013. www.ncbi.nlm.nih. gov/pubmed/23408502 Klempel, M.C., Kroeger, C.M., and Varady K.A, “Alternate Day Fasting (ADF) with a High-Fat Diet Produces Similar Weight Loss and CardioProtection as ADF with a Low-Fat Diet.” Metabolism 62(1):137-143, January 2013. www.ncbi.nlm.nih. gov/pubmed/22889512 Varady, K.A., Bhutani, S., Church, E.C., Klempel, M.C., “Short-Term Modified Alternate-Day Fasting: A Novel Dietary Strategy for Weight Loss and Cardioprotection in Obese Adults.” American Journal of Clinical Nutrition 90(5):1138-1143, November 2009. www.ncbi.nlm.nih.gov/pubmed/19793855 Longo, V.D., Mattson, M.P., “Fasting: Molecular Mechanisms and Clinical Applications.” Cellular Metabolism Review 19(2):181-192, 4 February 2014. www.ncbi.nlm.nih.gov/pubmed/24440038

PAGE REFERENCE 9

Nobel Prize Press Release www.nobelprize.org/ nobel_prizes/medicine/laureates/2016/press.html

10 Takeshige, K., Baba, M., Tsuboi, S., Noda, T. and Ohsumi, Y., “Autophagy In Yeast Demonstrated with Proteinase-Deficient Mutants and Conditions For Its Induction.” Journal Of Cell Biology 119(2):301311, October 1992. www.ncbi.nlm.nih.gov/ pubmed/1400575 11 Hartman, M.L., Veldhuis, J.D., Johnson, M.L., Lee, M.M., Alberti, K.G., Samojlik, E., and Thorner, M.O., “Augmented Growth Hormone (GH) Secretory Burst Frequency and Amplitude Mediate Enhanced GH Secretion During a Two-Day Fast in Normal Men.” The Journal of Clinical Endocrinology and Metabolism 74(4):757-765, April 1992. https://academic.oup.com/jcem/articleabstract/74/4/757/3004645/Augmented-growthhormone-GH-secretory-burst 12 Mattson, M.P. and Wan, R., “Beneficial Effects of Intermittent Fasting and Caloric Restriction on the Cardiovascular and Cerebrovascular Systems.” The Journal of Nutritional Biochemistry 16(3):129137, March 2005. www.ncbi.nlm.nih.gov/ pubmed/15741046

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13 Rosenbaum, M., Leibel, R.L., “Adaptive Thermogenesis in Humans” International Journal of Obesity (London) 34(0 1):S47-S55, October 2010. www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/ 14 Keys, A., Brožek, J., Henschel, A., Mickelsen, O., & Taylor, H. L., The Biology of Human Starvation (2 volumes), University of Minnesota Press, 1950. www.upress.umn.edu/book-division/books.the_ biology_of_human_starvation 15 Klempel, M.C., Kroeger, C.M., Varady, K.A., “Alternate Day Fasting (ADF) with a High-Fat Diet Produces Similar Weight Loss and Cardio-Protection as ADF with a Low-Fat Diet.” Journal of Metabolism 62(1):137-143, January 2013. www.ncbi.nlm.nih. gov/pubmed/22889512 16 Varady, K.A., Bhutani, S., Church, E.C., Klempel, M.C., “Short-Term Modified Alternate-Day Fasting: A Novel Dietary Strategy for Weight Loss and Cardioprotection in Obese Adults.” American Journal of Clinical Nutrition 90(5):1138-1143, November 2009. www.ncbi.nlm.nih.gov/pubmed/19793855 17 Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., Roth, E., Schneider, B., Lenz, K. “Resting Energy Expenditure in Short-Term Starvation is Increased as a Result of an Increase in Serum Norepinephrine.” American Journal of Clinical Nutrition 71(6):1511-1515, June 2000. www.ncbi. nlm.nih.gov/pubmed/10837292 18 Klempel, M.C., Kroeger, C.M., Varady, K.A., “Alternate Day Fasting (ADF) with a High-Fat Diet Produces Similar Weight Loss and Cardio-Protection as ADF with a Low-Fat Diet.” Journal of Metabolism 62(1):137-143, January 2013. www.ncbi.nlm.nih. gov/pubmed/22889512 19 Varady, K.A., Bhutani, S., Church, E.C., Klempel, M.C., “Short-Term Modified Alternate-Day Fasting: A Novel Dietary Strategy for Weight Loss and Cardioprotection in Obese Adults.” American Journal of Clinical Nutrition 90(5):1138-1143, November 2009. www.ncbi.nlm.nih.gov/pubmed/19793855 20 Levitsky, D.A., Pacanowski, C.R., “Effect of Skipping Breakfast on Subsequent Energy Intake.” Physiology & Behaviour Journal 2(119):9-16, July 2013. www. ncbi.nlm.nih.gov/pubmed/23672851 21 Nas, A., Mirza, N., Hagele, F., Kahlhofer, J., Keller, J., Rising, R., Kufer, T.A., Bosy-Westphal, A. “Impact of Breakfast Skipping Compared with Dinner Skipping on Regulation of Energy Balance and Metabolic Risk.” American Journal of Clinical Nutrition 105(6):1351-1361, June 2017. www.ncbi.nlm.nih. gov/pubmed/28490511 22 Taylor, M.A., Garrow, J.S. “Compared with Nibbling, Neither Gorging nor a Morning Fast Affect Short-Term Energy Balance in Obese Patients in a Chamber Calorimeter.” International Journal of Obesity and Related Metabolic Disorders 25(4):519-528, April 2001. www.ncbi.nlm.nih.gov/ pubmed/11319656 23 Munsters, M.J., Saris, W.H. “Effects of Meal Frequency on Metabolic Profiles and Substrate Partitioning in Lean Healthy Males.” PLOS One 7(6):e38632, epub June, 2012. www.ncbi.nlm.nih. gov/pubmed/22719910 24 Murphy, J.M., Pagano, M.E., Nachmani, J., Sperling, P., Kane, S., Kleinman, R.E., “The Relationship of School Breakfast to Psychosocial and Academic Functioning: Cross-Sectional and Longitudinal Observations in an Inner-City School Sample.” Archives of Pediatrics & Adolescent Medicine 152(9):899-907, September, 1998. www.ncbi.nlm. nih.gov/pubmed/9743037 25 Meyers, A.F., Sampson, A.E., Weitzman, M., Rogers, B.L., Kayne, H., “School Breakfast Program and School Performance.” American Journal of Diseases of Children 143(10):1234-1239, October 1989. www.ncbi.nlm.nih.gov/pubmed/2801668

PAG E R EFER ENC E

26 Hoddy, K.K., Gibbons, C., Kroeger, C.M., Trepanowski, J.F., Barnosky, A., Bhutani, S., Gabel, K., Finlayson, G., Varady, K.A. “Changes in Hunger and Fullness in Relation to Gut Peptides Before and After 8 Weeks of Alternate Day Fasting.” Clinical Nutrition Journal 35(6):1380-1385, December 2016. www.ncbi.nlm.nih.gov/pubmed/27062219 27 Klempel, M.C., Bhutani, S., Fitzgibbon, M., Freels, S., Varady, K.A. “Dietary and Physical Activity Adaptations to Alternate Day Modified Fasting: Implications for Optimal Weight Loss.” Nutrition Journal 3(9):35, September 2010. www.ncbi.nlm. nih.gov/pubmed/20815899 28 Trepanowski, J.F., Kroeger, C.M., Barnosky, A., Klempel, M.C., Bhutani, S., Hoddy, K.K., Gabel, K., Freels, S., Rigdon, J., Rood, J., Ravussin, E., Varady, K.A. “Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial.” JAMA Internal Medicine 177(7):930-938, July 2017. www.ncbi.nlm.nih.gov/ pubmed/28459931 29 Hoddy, K.K., Gibbons, C., Kroeger, C.M., Trepanowski, J.F., Barnosky, A., Bhutani, S., Gabel, K., Finlayson, G., Varady, K.A. “Changes in Hunger and Fullness in Relation to Gut Peptides Before and After 8 Weeks of Alternate Day Fasting.” Clinical Nutrition Journal 35(6):1380-1385, December 2016. www.ncbi.nlm.nih.gov/pubmed/27062219 30 Klempel, M.C., Kroeger, C.M., Varady, K.A., “Alternate Day Fasting (ADF) with a High-Fat Diet Produces Similar Weight Loss and Cardio-Protection as ADF with a Low-Fat Diet.” Journal of Metabolism 62(1):137-143, January 2013. www.ncbi.nlm.nih. gov/pubmed/22889512 31 Varady, K.A., Bhutani, S., Church, E.C., Klempel, M.C., “Short-Term Modified Alternate-Day Fasting: A Novel Dietary Strategy for Weight Loss and Cardioprotection in Obese Adults.” American Journal of Clinical Nutrition 90(5):1138-1143, November 2009. www.ncbi.nlm.nih.gov/pubmed/19793855 32 Mattson, M.P., Wan, R., “Beneficial Effects of Intermittent Fasting and Caloric Restriction on the Cardiovascular and Cerebrovascular Systems.” The Journal of Nutritional Biochemistry 16(3):129137, March 2005. www.ncbi.nlm.nih.gov/ pubmed/15741046 33 Sugarman, J. “Are There Any Proven Benefits to Fasting?” Johns Hopkins Health Review 3(1):9-10, Spring Summer 2016. www. johnshopkinshealthreview.com/issues/springsummer-2016/articles/are-there-any-provenbenefits-to-fasting 34 Maalouf, M.A., Rho, J.M. and Mattson, M.P., “The Neuroprotective Properties of Calorie Restriction, The Ketogenic Diet, and Ketone Bodies.” Brain Research Reviews 59(2):293-315, March 2009. www.ncbi.nlm.nih.gov/pmc/articles/PMC2649682/ 35 Mattson, M.P., “Energy Intake, Meal Frequency, and Health: A Neurobiological Perspective.” Annual Review of Nutrition 25:237-260, August 2005. www.ncbi.nlm.nih.gov/pubmed/16011467

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36 Hoddy, K.K., Kroeger, C.M., Trepanowski, J.F., Barnosky, A., Bhutani, S., Varady, K.A., “Meal Timing During Alternate Day Fasting: Impact on Body Weight and Cardiovascular Disease Risk in Obese Adults.” Obesity (Silver Spring) 22(12):2524 -2531, December 2014. www.ncbi.nlm.nih.gov/ pubmed/25251676

how we give SuperFastDiet is a proud supporter of The Human Kind Project. We passionately believe in educating and empowering women all over the world, so that they can transform their own lives. Discover more about our partnership at superfastdiet.com

thanks! Thank you for reading SuperFastDiet. We hope you enjoy the journey as much as we have enjoyed sharing it. REMEMBER:  Fasting works. Stick with SuperFast and you will lose weight and become a super version of you.  SuperFoods make you feel super. Be prepared to feel like a bird, no, a plane, no just… SUPER-YOU!  A SuperLife is super achieveable when you balance out your life and leave time for fun, family, friends and bubbles, because…

SUPER-YOU IS ON ITS WAY AND IT'S FLYING SUPERFAST.

V ICTORIA BL ACK

CO- FOUN DE R & C HI E F FUN OFFICER

Victoria’s career began in the weight loss industry where she rapidly rose to senior management at national level. A successful business career followed, culminating in the founding and development of Wildfire Publishing (Australia's leading publishers of wedding magazines and websites) which she has led for over 27 years as Publisher and Editor-in-Chief. She has won many business awards including Australian Businesswoman of the Year – Optus My Business Awards 2016. Victoria lives in Sydney, she is married with three boys and loves to dress up in a hot pink gorilla suit whenever the opportunity arises. She also loves to dance on tables (true story)!

GENE V IE V E DAV ID SON

CO- FOUN DE R & C HI E F C HE E RL EAD ER

Genevieve has enjoyed a successful career as the designer, founder and operator of several business models in health, fitness, weight loss and education including: a chain of fitness centres, a weight loss franchise and a national consulting business. She has won many small business awards for outstanding achievement and is a renowned speaker in the fitness and business coaching arenas. Gen also lives in Sydney with her hubby and daughter, and is a mad-keen house renovator, having renovated nine houses in recent years! Gen loves nothing better than lying by the pool with an exotic cocktail - just don't ask her to wet her freshly blow-dried hair!

Gen and Victoria would like to dedicate this book to their incredibly supportive and loving families - Gen's wonderful hubby Paul and beautiful daughter Juliette and Victoria's darling hubby John and three adorable sons, Myles, Bryce and Lloyd. Not to mention their gorgeous mums - Dorn and Vonnie, along with the rest of their families - without all your love and massive support, SuperFastDiet would never have seen the light of day. We also wish to thank all the extraordinarily talented and dedicated Super Staffers who have gone above and beyond in every possible way. We greatly appreciate everything you have done to help and support us on this journey. A SUPER–HUGE thanks to you all!

Also, thank you to Simona Janek for the beautiful hair, makeup & photography on our publishers' photos!

207

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