Duigan James - Clean & lean diet cookbook : over 100 delicious healthy recipes with a 14-day menu plan

Clean & Lean Diet Cookbook OVER 100 DELICIOUS HEALTHY RECIPES WITH A 14-DAY MENU PLAN James Duigan, world-renowned wellness guru and co-owner of Bodyism, Londons premier health and wellness facility, is one of the worlds top personal trainers. His glittering client list includes Elle Macpherson, Rosie Huntington-Whiteley and Hugh Grant. PHOTOGRAPHY BY SEBASTIAN ROOS AND CHARLIE RICHARDS Copyright 2012, James Duigan CONTENTS { Foreword } by Holly Valance Ask me to do something, and I probably wont. Ask me not to, and Ill hop to it! Its always been that way! So when James and I started out on our first training session I figured I had another bloke whod turn out to be Chief Sarge of the Fun Police and poo poo everything Ive always done, and try to make me do things Ive never really been interested in doing to begin with. Guess what? I was wrong. Which Ive only been once before, obviously.
~ Becoming Clean & Lean is the simplest, most enjoyable lifestyle choice Ive made, and the only one Ive actually stuck to.

And its been easy . Clean & Lean eating is common sense , and your body doesnt have to go through any torturous reactions as it does with silly fads to get results .
~ My training sessions are really enjoyable . My body has responded how I always wanted it to, but never did before. With Clean & Lean James has really tapped into how we can function at the highest levels realistic to our busy lifestyles. Thats why youll get results . And thats why youll stick to it.

It really is that easy.
~ You need to be healthy first and foremost. Inside and out. And the hardest part is actually your head. Once you decide you want to be at your optimum , whatever that may be for you, focus on that, and not on what the Barbie girl whos been retouched within an inch of her life looks like.
~ So, remember:
We cant all be supermodels. We can all be Clean & Lean. Theres an opportunity through exercise and diet to create a longer healthier life, a calmer mind and better existence for ourselves.

And thats what this is really about. Living life better ! CHAPTER 1 INTRODUCTION THIS CHAPTER WILL REVEAL: 1. WHY YOU NEED TO BE CLEAN TO BE LEAN 2. THE EXCUSES THAT ARE STOPPING YOU FROM BECOMING SLIM AND HEALTHY 3. HOW OUR COVER GIRL GOT HER BODY Thousands of people have changed their lives by becoming Clean & Lean. Its a term I came up with to describe the perfect body: Clean of fattening toxins and lean and healthy as a result.

No more excuses. NOW is the time to change your life AN INTRODUCTION FROM JAMES Since writing Clean & Lean and Flat Tummy Fast, my wife, Christiane and I have been overwhelmed by the inspirational stories we have read from people whose health, bodies and lives have been transformed by the books. So the first thing I want to say to the thousands of you all over the world who have shared your beautiful stories and asked me for more Clean & Lean recipes is: thank you. It is because of you that I have written this book. I love food! Christiane and I start talking about lunch before we finish breakfast, and my happiest moments are when I am eating good food with family and friends. But I also understand that we all have a complicated relationship with food, and often, our behaviours are driven by things that happened in our childhood trauma, abuse, self-punishment and scarcity, to name a few.

Let me share a little bit of my own story with you now, in the hope that it might help somebody. I grew up in quite a poor home where, sometimes, there was no food on the table. Other times, there wasnt even a table. There was, however, lots of love, laughter and singing and, no matter how bad things were, my dad was a super-hero and always made things OK. So I feel very lucky to have had the things I had, but being hungry sucked. It is an enduring and powerful memory from my childhood and it affected my relationship with food for years without me ever knowing.

I never understood why I ate the way I did why I would binge eat until I felt sick and could hardly move. And, regardless of what Id already eaten, I could never leave anything on my plate. I guess all this came from a deep belief that food was scarce and that I didnt know where my next meal was coming from. Now that I understand what was driving this behaviour, I can tell the hungry little glutton inside me that there is plenty of food and that I dont need to eat everything I see. Recognising this has helped me to deal with it, and I hope this may get some of you thinking about any of your own eating habits that arent working for you and why they happen in the first place. One of my other enduring memories is of my mothers beautiful cooking.

She could make anything taste great and she instilled in me a deep appreciation for good food cooked well. We grew a lot of our own vegetables and she always tried to get organic food whenever she could in whichever town or city we were living in at the time. She also noticed that whenever I had sugar I would throw a tantrum and run around in circles for twenty minutes, then cry for an hour (that still happens to this day), so my childhood was largely sugar-free, apart from the epic binges I managed at grandparents and friends houses. Although at the time being the only sugar-free kid didnt feel so good, Im grateful for it now, as I feel it has played a big part in me feeling so healthy as an adult. My relationship with food is now one of unconditional love: I love food and food loves me. So this is not a diet book.

Many books about getting in shape are anti-food, but this one is different. I want to help you change your relationship with food and see it as something to be enjoyed while youre relaxed and happy, not something that stirs up feelings of shame, guilt and despair, leaving you feeling miserable and helpless. I want you to love food, and to find as much joy in it as Christiane and I do. Food is one of our main life sources. It nourishes us, keeps us strong and can make us look and feel amazing. It lifts our mood and our energy levels.

When you view it in this way, and eat nourishing foods that are good for you, the weight will drop off and youll feel amazing. But when you view food as the enemy, as something that is bad for you, youll remain stuck in that all-too-common cycle of deprivation and reward the reward being a binge on fatty, sugary foods that gives you a quick, fleeting high followed by a feeling of sickness, tiredness, and, ultimately, guilt and shame. Then the cycle of deprivation will start all over again. This book features some of my own favourite recipes, and Ive asked some of my friends including Elle Macpherson, Rosie Huntingon-Whiteley and Hugh Grant plus my brilliant team at Bodyism to share with you some of theirs too. I also talk about the attitudes of other cultures towards food. Ive travelled extensively and have picked up tips on what works from countries all over the world.

In Australia, for example, where I come from, eating is a very sociable activity; we love our meat and vegetables, and enjoy BBQs and eating outside. You can follow the Clean & Lean rules wherever you go and still enjoy your food, if you take note of what I say in the following chapters. Plus, there are delicious recipes from all over the world for you to try. A VERY QUICK REMINDER ABOUT THE CLEAN & LEAN REGIME A body can never be lean unless its clean. Thats the first principle, and its toxins, which are stored in the fat cells, that you need to avoid. If youre dieting, but toxic, your body will lose fat, but the toxins will have nowhere to go other than back into your system.