Created by the expert hosts of the popular Well-Fed Women Podcast, a step-by-step food and fitness plan for women, that teaches them how to improve their health by changing the quality”not the quantity”of the food they eat.
To eat your way to better health, you don™t need to limit your calorie intake, or cut out carbs or fat. You don™t need to count "points." Better health doesn™t come from limits. It comes from focusing on the quality of food that you eat”not the quantity. Instead of limiting your food intake you should be enriching it, argue Noelle Tarr and Stefani Ruper. The popular hosts of the Well-Fed Women Podcast want you to focus on the good things you eat. They want to make sure you get enough food so that your body has the fuel and nourishment it needs to support a healthy, long, and energetic life.
Noelle and Stefani know about eating for health firsthand. They, too, struggled with confusing and frustrating medical conditions, including infertility, digestive issues, acne, polycystic ovarian syndrome, hypothyroidism, and anemia. They discovered that the secret to improving wellness was actually more food: they ditched the diet books, calorie counters, and scales, and started eating their way to health.
In Coconuts and Kettlebells, you™ll eat at least 2,000 calories a day thanks to a delicious selection of dishes that are all gluten-free, grain-free, and paleo. Within those 2,000 calories, setting a minimum intakes of protein, fat, and carbohydrates instead of the usual maximums will ensure that your diet is full of nutrients, while also providing flexibility to enjoy what you™re eating. Noelle and Stefani identify the Big Four foods”grains, dairy, vegetable oils, and refined sugar”that cause the most health problems among women. While many diets require you to eliminate these foods entirely, Coconuts and Kettlebells provides an easy-to-follow step-by-step program to test these foods and determine which you need to cut back on”and which you don™t”to feel better.
Author(s): Noelle Tarr
Publisher: HarperCollins
Year: 2018
Language: English
Pages: 368
Tags: Body Building, personalized 4 week food and fitness plan,
Contents
Cover
Title Page
Dedication
Introduction
Part I: Eating for a Vibrant, Healthy Life
1. Nourish Your Body with More Protein, Carbs, and Fats
2. The Big Four Inflammatory Foods
3. The 4×4: Drop the Big Four for Four Weeks (Deprivation Not Included)
4. Bring Back the Big Four over Four Weeks (If You Want To)
5. Living with Health, Happiness, and Freedom
Part II: The Plan in Action: Meal Plans, Recipes, and Fitness Plan
6. The Coconuts and Kettlebells Meal Plans
7. Breakfast
Breakfast Smoothie Trio
Strawberry-Banana Smoothie
Apple Pie Smoothie
Cherry-Spinach Smoothie
Superfood Coconut Chai Latte
Raspberry-Coconut Smoothie Bowl
Apple Bacon Sweet Potato Hash
Twice-Baked Breakfast Sweet Potatoes
Spinach, Tomato, and Mushroom Frittata
Bacon-Wrapped Eggs
Kale and Bacon Breakfast Skillet
Fluffy Coconut Pancakes
Cinnamon Vanilla N’Oatmeal
Pumpkin Breakfast Muffins
8. Sides and Snacks
Creamy Mashed Cauliflower
Savory Sweet Potato Wedges
Parsnip and Carrot Fries
Bacon-Wrapped Asparagus Bundles
Lemon-Garlic Roasted Broccoli
Rosemary Roasted Potatoes
Zucchini-Tomato Sauté
Jalapeño-Lime Cauliflower Rice
Easy Apple “Cookies”
Baked Plantain Chips
Chocolate-Cherry Energy Bites
Cinnamon-Toasted Coconut “Chips”
Spiced Rosemary Roasted Nuts
9. Salads, Dressings, and Dips
Apple, Avocado, and Chicken Salad
Chili-Lime Shrimp Salad
Roasted Beets and Berries Salad
Strawberry Cobb Salad
Buffalo Chicken Dip
Everyone’s Favorite Guacamole
Mango-Jalapeño Salsa
Avocado Butter
Simple Homemade Mayonnaise
Cranberry-Apple Relish
Raspberry Apple Cider Vinaigrette
Dairy-Free Ranch Dressing
Honey-Lime Dressing
Apple Bacon Sweet Potato Hash
Twice-Baked Breakfast Sweet Potatoes
Spinach, Tomato, and Mushroom Frittata
Bacon-Wrapped Eggs
Kale and Bacon Breakfast Skillet
Fluffy Coconut Pancakes
Cinnamon Vanilla N’Oatmeal
Pumpkin Breakfast Muffins
8. Sides and Snacks
Creamy Mashed Cauliflower
Savory Sweet Potato Wedges
Parsnip and Carrot Fries
Bacon-Wrapped Asparagus Bundles
Lemon-Garlic Roasted Broccoli
Rosemary Roasted Potatoes
Zucchini-Tomato Sauté
Jalapeño-Lime Cauliflower Rice
Easy Apple “Cookies”
Baked Plantain Chips
Chocolate-Cherry Energy Bites
Cinnamon-Toasted Coconut “Chips”
Spiced Rosemary Roasted Nuts
9. Salads, Dressings, and Dips
Apple, Avocado, and Chicken Salad
Chili-Lime Shrimp Salad
Roasted Beets and Berries Salad
Strawberry Cobb Salad
Buffalo Chicken Dip
Everyone’s Favorite Guacamole
Mango-Jalapeño Salsa
Avocado Butter
Simple Homemade Mayonnaise
Cranberry-Apple Relish
Raspberry Apple Cider Vinaigrette
Dairy-Free Ranch Dressing
Honey-Lime Dressing
10. Main Dishes
Spiced Potato Soup
Baked Ratatouille
Apple-Chicken Skillet
Baked Sriracha Chicken Wings
Slow Cooker Chicken
Chicken-Sage Meatballs
Bacon-Guacamole Chicken Rolls
Cilantro-Lime Turkey Burgers
Classic Italian Turkey Meatballs
Bacon-Liver Meatballs
Asian Beef Stir-Fry
Zucchini-Beef Taco Skillet
Slow Cooker Garlic-Thyme Pot Roast
Shepherd’s Pie
Grilled Balsamic Flank Steak
Homemade Bone Broth
Sweet Potato Chipotle Bison Sliders
Slow Cooker Bison Chili
Pan-Seared Lamb Chops with Sage-Apple-Mint Puree
Moroccan Lamb Meatballs
Oven-Roasted Spareribs
Balsamic Wine Pork Chops
Firecracker Salmon
Coconut Macadamia Nut–Crusted Mahimahi
Shrimp and Cabbage Stir-Fry
Thai Coconut Curry Shrimp
Caribbean Grilled Tuna Steaks
11. Treats
Chocolate Coconut Bombs
Salted Dark Chocolate Almond Butter Cups
Whipped Coconut Cream
Dark Chocolate Mug Cake
Homemade Chocolate Shell Topping
Banana Split Pops
Chocolate-Covered Strawberry Ice Pops
Almond Shortbread Cookies
No-Bake Almond-Coconut Cookie Bars
Lemon-Raspberry Mini Cheesecakes
Avocado Chocolate Mousse
Watermelon-Lime Gummies
12. The Coconuts and Kettlebells Fitness Plan
Gratitude
Resources
Notes
Recipe Quick Reference by Dietary Need
Visual Recipe Index
Index
About the Authors
Copyright
About the Publisher
