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دانلود کتاب The Paleo Primer: A Jump-Start Guide to Losing Body Fat and Living Primally
دانلود کتاب آغازگر Paleo: راهنمای شروع به کار برای از بین بردن چربی بدن و زندگی در ابتدا
مشخصات کتاب
The Paleo Primer: A Jump-Start Guide to Losing Body Fat and Living Primally
ویرایش: 1
نویسندگان: Keris Marsden. Matt Whitmore
سری:
ISBN (شابک) : 1939563046, 9781939563040
ناشر: Primal Nutrition, Inc.
سال نشر: 2013
تعداد صفحات: 0
زبان: English
فرمت فایل : EPUB (درصورت درخواست کاربر به PDF، EPUB یا AZW3 تبدیل می شود)
حجم فایل: 22 مگابایت
قیمت کتاب (تومان) : 54,000
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توجه داشته باشید کتاب آغازگر Paleo: راهنمای شروع به کار برای از بین بردن چربی بدن و زندگی در ابتدا نسخه زبان اصلی می باشد و کتاب ترجمه شده به فارسی نمی باشد. وبسایت اینترنشنال لایبرری ارائه دهنده کتاب های زبان اصلی می باشد و هیچ گونه کتاب ترجمه شده یا نوشته شده به فارسی را ارائه نمی دهد.
توضیحاتی درمورد کتاب به خارجی
How amazing would it be if eating great tasting food helped you
to lose fat, boost your energy levels and made you look
awesome?! Thanks to Paleo Primer, this is now possible and-more
to the point-sustainable. Paleo Primer is a great resource to
help readers get quickly acquainted with the principles of
Primal/paleo/evolutionary health living and eating. The first
half of the book lays out the basics, with humorous and
memorable cartoons to convey the key messages and lay the
foundation for an effective daily routine. You'll learn how to
get your mind right for lifestyle transformation, understand
which foods to eliminate and why, follow step-by-step plan to
get started, and even enjoy a list of "lifesaving books and
websites." The recipes section contains over one hundred
delicious, easy to prepare dishes that are organized into
enticing categories like, "How to Pimp a Salad" and "Cheats of
Champions". Paleo Primer also offers preparations suitable for
busy weekdays, and others for relaxing weekends. Paleo Primer
was written by Keris Marsden and Matt Whitmore, a British
couple who operate a unique and extremely popular fitness and
wellness facility called Fitter London. Their vast knowledge
base, deft teamwork, and highly refined sense of humor shine
through in these pages. It is a truly entertaining and deeply
impactful read-a great gift idea to introduce a family member,
friend, or loved one to Primal/paleo living.
1. There are tons of Paleo/health related books currently on
the market. What was it about the subject you chose to write
about in your book that made you feel so passionate about
spreading the word and getting your book published?
Our mission was simple, to get as many people as possible
cooking their own food and more importantly enjoying it. We
knew our book was no revolution in the world of Paleo eating
but something we felt was missing was a simple, light-hearted
approach to nutrition and health based on great tasting food.
Paleo Primer was initially intended as a recipe booklet for our
clients and Fitter London members. We wanted to provide some
inspiration in the kitchen and some solutions to common health
and nutrition issues we observed day to day. One page led to
another and soon we realised we had created over 100 recipes
and written 100 pages of nutrition advice. At that point we
decided to bite the bullet and publish the information in a
book.
2. What is it in particular about your book that makes it such
an essential must-have to anyone who is interested in eating
Primally and/or improving their health?
The simplicity in our approach makes this book so essential,
both in terms of the presentation of the information and the
actual recipes (minimal ingredients and culinary skills
needed). In our experience people seemed to be a little
overwhelmed with all the conflicting advice regarding nutrition
and also struggling to process some of the more advanced
arguments provided, especially when regarding the science.
Furthermore, those that could understand the case for Primal or
Paleo nutrition were still struggling on a practical level and
how to implement the principles encouraged. We believe in KISS
(Keep It Simple Stupid) to help people take on board the
important messages and some simple steps and recipes that allow
them to start putting things into practise immediately.
Knowledge is power and if you understand the necessity for
something you invest more time and energy in achieving
it.
3. What is your favorite part of your book and why?
The awesome recipes :-) We are passionate about good food and
love cooking, so creating new recipes was the exciting part. We
have taken what are traditionally unhealthy meals and made them
incredibly nutritious without sacrificing on the taste. There
was also a lot of trial and error involved and when we finally
nailed a dish and managed a great photo it was a real high five
moment!
4. What is the main problem that the subject of your book
tackles (for example: my book is concerned with poor eating
habits, cultural eating habits, personal exercise regimes,
etc.)?
The fact that today people lead hectic, busy lifestyles and
everyone is time poor. The result of this is that everyone is
always looking for convenience and short cuts, health in
particular seems to be taking a back seat and suffering as a
result. People now rely on 'fake' processed foods and also
we've lost many traditional means of preparing and consuming
foods, which have also impacted significantly upon our
digestive wellbeing. Having worked with clients for years we
observed all the barriers they experienced when trying to get
healthy and address these in Paleo Primer. We were adamant our
book would be fool proof in this respect and something everyone
could implement daily.
5. What tools does your book suggest readers use to solve this
problem?
In Paleo Primer we emphasise the need to see food as medicine
and the importance of investing in both sourcing and preparing
your own food. We devoted a whole chapter to 'Meals in Minutes'
that are a healthy equivalent to ready meals, to help keep
people on track when really pushed for time. We address how
people eat foods and discourage rushing meals and eating in
front of the TV. We recommend batch cooking to minimize your
time in the kitchen, for example, cooking extra dinner so that
it can be eaten for lunch the following day. For special
occasions or when you may have more time there are more
creative, indulgent recipes in the Paleo Comfort Foods section
so you don't miss your favourite meals at all. Whether you have
5 minutes or 30 minutes we have a recipe for you!
6. What do you see as the essential important message readers
will take away from your book?
Eating good quality, nutritious food is easier and tastier than
you realise. Living a healthy life and feeling awesome just
requires a little structure and know how. Our health is our
life force and should always be top priority; Paleo Primer is a
guide to making healthy easy.
7. What did you learn about yourself in the process of writing
this book?
We both learnt that anything is possible! We put the book
together alongside our full time work running our own business
and at times it was exhausting, however, our passion to change
lives and help others really kept us charging towards our
unrealistic deadline.
Matt: "I discovered I'm a natural in the kitchen and have
continued putting my healthy stamp on some awesome recipes.
I've learnt so much about nutrition, cooking and food, this
feels like just the start of my journey."
Keris: "I love researching the benefits of ingredients, recipe
ideas and facts about foods but practically I'm a nightmare in
the kitchen. When trying to help Matt I set fire to a tea
towel, burnt a roast dinner, and kept knocking over jars of
ingredients! In my defense though, I'm definitely the better
photographer. We're a great team :-) "
8. What did you discover about others during the process of
writing this book?
Our families and friends were incredibly supportive in helping
to create the book. Proofing and testing recipes, providing
feedback and just propping us up when we needed. We feel
indebted to them as we would be lost without them and doubt the
book would even exist. Also the response from the industry we
work in has been overwhelming. Many nutritionists, personal
trainers and gyms have not gone out of their way to
congratulate us and have also been hugely instrumental in the
success of our sales by spreading the word. We've been truly
humbled by the kindness and loyalty of those around us
(especially as we missed several birthdays and social events as
we were too busy creating chaos in the kitchen!) What quote
from your book do you think best summarizes its content, over
all message, and intent?
"Nutrition that brings out the best in you!"
فهرست مطالب
Cover......Page 1
CONTENTS......Page 7
INTRODUCTION......Page 14
CHAPTER 1 WHAT IS THE PALEO DIET?......Page 17
CHAPTER 2 SIGNS YOUR DIET IS NOT WORKING......Page 21
CHAPTER 3 CHANGE YOUR MIND, CHANGE YOUR HEALTH......Page 27
CHAPTER 4 Nutrition – Know Thy Stuff......Page 31
CHAPTER 5 REMOVING SUGAR, GRAINS, AND LEGUMES......Page 45
CHAPTER 6 CAFFEINE, CHOCOLATE, AND ALCOHOL......Page 51
CHAPTER 7 Getting Started......Page 55
CHAPTER 8 The Paleo Shopping List......Page 59
RECIPES......Page 73
BREAKFAST......Page 74
How to Poach an Egg......Page 75
Parsley Salmon and Poached Egg......Page 77
Omega Breakfast Bake......Page 78
Quick-Cook Chive Scrambled Eggs......Page 79
Creamy Green Omelet......Page 80
Breakfast Calzonea......Page 81
Breakfast Stir-Fry......Page 82
Breakfast Burger......Page 83
Turkey Toast......Page 84
Avocado Breakfast Bowl......Page 85
Scrambled Eggs with Sun-Dried Tomatoes and Chorizo......Page 86
Liver Dippy Egg......Page 87
Tuna Avo Egg......Page 88
LIGHT BITES......Page 90
Citrus Ceviche with Tomato and Avocado Salad......Page 91
Shrimp Cocktail......Page 93
BLT......Page 94
“OMG! Where’s The Protein?” Salad......Page 95
Egg-Stuffed Toms......Page 96
Crispy Stuffing Balls......Page 97
Pockets of Power......Page 98
Liver Pâté......Page 99
Sweet Potato Wedges......Page 100
Baked Squash Discs......Page 101
Zucchini and Chive Fritters......Page 102
OUR TOP BURGER BITES......Page 104
Burger King and Queen......Page 105
Tarragon Turkey Burgers and Citrus Fries......Page 106
Thai Burgers......Page 107
Pesto Pork Cupcakes......Page 108
Turkey, Chestnut, and Rosemary Burgers......Page 109
Lamb and Cumin Burgers......Page 110
Matt’s Big Beefy Onion and Chorizo......Page 111
Beef and Mustard Burgers......Page 112
Meals in Minutes......Page 114
Coconut Comfort Curry......Page 115
Thai Sea Bass Supper......Page 116
Fish in a Blanket......Page 117
Pan-Fried Spicy Mackerel......Page 118
Mackerel and Sweet Potato Fish Cakes......Page 119
Mustard Seed Salmon......Page 120
Baked Tomato Salmon......Page 121
Caribbean Jerk Salmon......Page 122
Quick Piri Piri Chicken......Page 123
Sun-Dried Stuffed Chicken Breast......Page 124
Turmeric and Black Pepper Chicken with Rainbow Veg......Page 125
Thai Chicken and Scallion Rice......Page 126
Everyday Chicken Curry......Page 127
Turkey Coconut Curry......Page 128
Grass-Fed Steak with Garlic Fries and Béarnaise Sauce......Page 129
Lebanese-Style Beef......Page 130
Chili Con Cauliflower......Page 131
Whack It in a Sweet Potato Jacket......Page 132
Italian Meatballs......Page 133
Lightning Lamb Kebabs......Page 134
Liver and Bacon......Page 135
Sausage-Stuffed Peppers......Page 136
Thai Mussels......Page 138
Paleo Comfort Food......Page 140
Mediterranean Bakea......Page 141
Primal Shepherd’s Pie......Page 142
Man Maker Pie......Page 143
Bangers and Mash......Page 144
Matt’s Mighty Scotch Egg......Page 146
Beef and Creamy Cauliflower Tagine......Page 147
Chicken Vindaloo......Page 148
Tarragon Roast Chicken and Chestnut Stuffing......Page 150
Lemon and Olive Chicken Tagine......Page 151
Sweet and Spicy Chicken......Page 152
Fish Fingers......Page 153
Fish, Chips, and Mushy Peas......Page 154
Rosemary Loaf......Page 155
Chestnut Tea Cake......Page 156
Cauliflower Pizza......Page 157
Slow-Cooked Anchovy Lamb.......Page 159
SIDES......Page 162
Spicy Carrot Fries......Page 163
Celeriac Fries......Page 164
Cauliflower Rice......Page 165
Cauliflower Mash......Page 166
Kale and Chorizo Mash......Page 167
Butternut Smash......Page 168
Bubble and Squeak......Page 169
Cinnamon Coconut Squash......Page 170
Vegetable Spaghetti......Page 171
Vegetable Kebabs......Page 172
Chunky Zucchini Fries......Page 173
Lemon and Thyme Baked Carrots.......Page 174
Buttered Savoy Cabbage (With or Without Bacon)......Page 175
Spinach, Sun-Dried Tomatoes, and Pine Nuts......Page 176
HOW TO PIMP A SALAD......Page 178
Soaked Sun-Dried Tomatoes......Page 179
Toasted Walnuts......Page 180
Dips and Condiments......Page 182
Ketchup......Page 183
Homemade Mayonnaise......Page 184
Guacamole......Page 185
Quick & Easy Tomato Sauce......Page 186
Preserved Lemons......Page 188
HEALTHY SNACKS......Page 190
Homemade Kettle Chips......Page 191
Salt and Vinegar Kale Chips......Page 192
Movie Mix......Page 193
Toasted Coconut......Page 194
Cheats of Champions Apple......Page 196
Blackberry Apple Crumble......Page 197
Breadless Butter Pudding......Page 198
Dark Chocolate Almond Cake......Page 199
Chocolate Chestnut Fudge Cake......Page 200
Portuguese Almond Cake......Page 201
Plum Cake......Page 202
Mum’s Legendary Almond & Pear Tarta......Page 203
Chestnut Cookies......Page 204
Coconut Cashew Fudge......Page 205
RESOURCES......Page 206
METRIC CONVERSIONS......Page 211
NUTRITIONAL INFORMATION......Page 212
C......Page 216
E......Page 217
Q......Page 218
T......Page 219
Z......Page 220
M......Page 221
Z......Page 222
