Annie Deadman - The 21 Day Blast Plan - Lose weight, lose inches, gain strength and reboot your body

Copyright

HQ

An imprint of HarperCollins Publishers Ltd

1 London Bridge Street

London SE1 9GF

First published in Great Britain by HQ

An imprint of HarperCollins Publishers Ltd 2018

Text Copyright © Annie Deadman 2018

Annie Deadman asserts the moral right to be identified as the author of this work. A catalogue record for this book is available from the British Library.

Paperback ISBN 978-0-00-825925-9

eBook ISBN: 978-0-00-825926-6

Photography: Andrew Burton

Food styling: Emily Jonzen

Prop styling: Olivia Wardle

Design & Art Direction: Hart Studio

Editorial Director: Rachel Kenny

Project Editor: Sarah Hammond

Creative Director: Louise McGrory

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, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers.

I’d like to dedicate this book to all the brilliant

people around the world who have Blast-ed

their way to a better understanding of nutrition,

a fervent love of squats and a body they’re proud of

CONTENTS

Cover

Title Page

Copyright

Dedication

Hello

Introduction

How to Get the Most Out of This Book

PART 1

FOOD & OUR BODIES:

The background to Blast fat loss

Chapter 1:A Closer Look at Food Groups

Chapter 2:Using Food to Help Us Lose Fat

Chapter 3:Threats to Gut Harmony . . . and therefore to successful fat loss

Chapter 4:The Part Hormones Play in Fat Loss

PART 2

THE BLAST EATING PLAN & RECIPES:

The food, the rules, the tools

Chapter 5:The Blast Plan Food Guidelines (or . . . what to eat and when)

Chapter 6:Facing Change & Monitoring Your Progress

Chapter 7:Strategies for Success

Chapter 8:The Blast Recipes

Breakfasts & Brunches

Grain-Free Granola

Broccoli and Salmon Frittata

Cauliflower Hash Browns

Tofu Mushroom Scramble

The Blast Smoothie

Mexican Bean Breakfast Bowl

Nut and Berry Breakfast Jar

Smoked Haddock Omelette

Breakfast One-Liners

Sweet Potato Rosti

Buckwheat-Berry Breakfast Muffins

Kedgeree

Buckwheat Galettes

Courgette Bread

Mini Sweet Potato and Bacon Frittatas

Overnight Oats 4 Scrumptious Variations

Power Granola

Sweet Quinoa Breakfast Bowl

Breakfast One-Liners

Light Meals, Soups & Salads

Hummus and Rocket Wrap

ASian Beef Salad

Black Bean Blast Burgers with Avocado Mash

Broccoli, Hazelnut and Kale Soup

Creamy Coronation Chicken Salad

Broccoli Falafel with Celeriac Coleslaw

Cod Loin with Lentil and Caper Tapenade

Lemon and Olive Chicken Traybake

Thai Prawn Cakes

Pesto Courgetti with Baked Chicken

Light Meal, Soup & Salad One-Liners

Bean and Lentil Chilli

Turkey and Chorizo Hash with New Potatoes

Leek and Potato Soup

Roasted Roots with Lentils

Warm Tuna and New Potato Salad with Creamy Tahini Dressing

Salmon, Lemon and Pea Penne

Spiced Sweet Potato and Cashew Stuffed Mushrooms

Chicken and Cashew Stir Fry

Light Meal, Soup & Salad One-Liners

Hearty Meals

Pork Steaks with Creamy Mushroom Sauce

Thai Tofu Curry

Beef and Chorizo Burger Stack

Gill’s Almond-Crusted Fish with Lime and Coriander

Sausage Goulash with Cauliflower Rice

Salmon Tandoori with Cucumber Raita

Spicy Lamb Meatballs with Minted Smashed Peas

Turkey Burgers with Peanut Dip

Turmeric Chicken with Spiced Cabbage and Leeks

Garlic Tofu with Nutty Greens

Hearty Meal One-Liners

Chicken and Tarragon Crumble

Annie’s Chicken and Chorizo Stew

Lamb Biryani

Cottage Pie with Potato and Parsnip Rosti Topping

Mediterranean Fish Bake

Roast Cauliflower, Potato and Butter Bean Salad with Creamy Tahini Dressing

Sausage and Potato Traybake

Spiced Green Bean and Butternut Stew

Peppered Fillet Steak with Turmeric Sweet Potato Wedges

Hearty Meal One-Liners

Sides, Dips & Relishes

Pea, Leek and Kale Mess

Carrot and Celeriac Mash

Pepperonata

Green Beans with Tomatoes and Olives

Roasted Carrots – Two Ways

Warm Beetroot, Leek and Walnut Salad

Cauliflower Rice

Broccoli Rice

Carrot and Caraway Dip

Creamy Herb Dip (or Dressing)

Red Lentil and Coriander Relish

Spinach with Caramelised Onion and Sumac

Mackerel and Dill Dip

Watercress and Avocado Dip

Snacks

Savoury Pancakes

Courgette and Pea Fritters

Fish Goujons

Curried Bean Patties

Blast Beetroot Smoothie

Snack and Gap-Filler One-Liners

Sweet Potato and Walnut Cake

Easy Peanut Butter and Banana Clusters

Apple, Cardamom and Ginger Muffins

Snack and Gap Filler One-Liners

PART 3

THE WORKOUTS:

Getting fit, firm & strong . . . and maybe a bit sweaty

Chapter 9: An Understanding of Exercise

The Warm-ups

The Cool-downs

The Exercises – How To Do Them

The Workout Charts

PART 4

FILLING IN THE GAPS:

Knowledge is power

Chapter 10:Frequently Asked Questions

Chapter 11:Day-by-Day Motivation

Chapter 12:Adapting Blast to Everyday Life

Acknowledgements

List of Searchable Terms

About the Publisher

HELLO

My name is Annie Deadman and I’m the extremely proud creator of The 21 Day Blast plan, a three-week healthy-eating and fitness programme that, in a nutshell, kicks your sweet tooth into touch, calms your gut and leaves you with less fat and firmer muscles.

Just so you know, I’m not some fake who went ‘on a diet’ once, found it worked and decided to flog it the masses. I have for the last fifteen years or so been running Annie Deadman Training, which provides fitness-training sessions, personal training and Pilates courses to the local community in southwest London.

I am in my fifties, have two gorgeous daughters in their twenties, a team of bossy instructors and a studio where people come and go all day long, for personal training sessions.

As a child, I was chubby. As a teenager, chubby turned into overweight with a dash of geeky and shy – the future in terms of mixing with the opposite sex wasn’t looking bright. So I ditched the short skirts, flexed what little muscle I had and threw myself into schoolwork. PE, it turned out, wasn’t one of my favourites and I, like most of the other self-conscious girls, skived off as often as I could.

At university, everyone around me seemed to be on a diet of fags . . . or just on a diet. Inevitably I joined in. I turned to starvation as a means of losing weight and life became all bran flakes and cottage cheese. I was hungry all the time and I never once thought about my health or, heaven forbid, about exercise. I emerged from university, found a job in London and yo-yo dieted my way through the next five years.

It was only when I got married and had my first child at the age of thirty-two that things changed again. High interest rates, two recessions and a colossal mortgage meant my husband and I worked long and different hours and hardly ever ate together. As if the whole full-time working-mother thing wasn’t enough, I was also facing something very like single parenthood and it started to leave its mark on my body. What had been an average OK-ish figure was now punctuated by wodges of unbecoming fat. My self-esteem plummeted at the same rate as my waistline expanded. I was in my early thirties but I felt dumpy and frumpy. Something had to be done.