Read Online The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks by Lisa Lillien - Free Book Online
Authors: Lisa Lillien
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minutes, until soft enough to cut. Slice into quarters. Scoop out and discard seeds.
Place one piece of squash in a wide microwave-safe bowl, cut side down. Add 2 tablespoons water, cover, and cook for 8 minutes, or until soft. Repeat with remaining squash.
Use a fork to scrape out squash strands. Place in a strainer to drain excess moisture. Blot dry, if needed!
How to Cook Broccoli Cole Slaw or Chopped Cabbage in a Skillet …
Bring a large skillet sprayed with nonstick spray to medium-high heat. Add slaw or cabbage and ½ cup water. Cover and cook until fully softened, 10 to 12 minutes. Uncover and, if needed, cook and stir until water has evaporated, 2 to 3 minutes.
How to Steam Veggies in the Microwave …
For 1 to 3 cups of most veggies …
Place veggies in a microwave-safe bowl with 2 tablespoons water. Cover and microwave for 3 minutes, or until softened. Repeat as needed. Drain or blot dry.
How to Cook Chicken à la HG …
Place raw boneless skinless chicken breast on a baking sheet sprayed with nonstick spray, and sprinkle with some salt-free seasoning mix (like Mrs. Dash Original Blend). Bake at 375 degrees until cooked through, about 20 minutes. (Cook time will be longer for large batches.) Easy and delicious!
P.S. For perfectly cooked chicken, use a food thermometer, and bake until the internal temperature is 165 degrees.
Skillet Alternative! Pound chicken to ½-inch thickness. Bring a skillet sprayed with nonstick spray to medium heat. Cook chicken for about 5 minutes per side, until cooked through. Sprinkle with salt-free seasoning mix.
----
HG’s High-Fiber Veggies
Tomatoes
Onions
Bell peppers
Green beans
Sugar snap peas
Snow peas
Bean sprouts
Broccoli
Brussels sprouts
Carrots
Jicama
----
----
HG’s High-Volume Veggies
Mushrooms
Cucumbers
Cabbage
Celery
Zucchini
Eggplant
Yellow squash
Asparagus
Cauliflower
Kale
Spinach
----
HUNGRY GIRL’S GUIDE TO EXERCISE
While you absolutely CAN lose weight on this plan without any exercise at all, the truth is you’ll drop weight faster if you work out … even a little bit. Burning extra calories means dropping extra pounds. The thought of exercising used to upset me. I couldn’t get into it for the longest time … until I stopped trying to force myself into doing things that worked for other people and found ways to move that I LIKE. My go-to form of exercise is walking on the treadmill. I do this four to five times a week—for 45 minutes to an hour at a time—while watching my favorite TV shows on my DVR. This, plus weight/resistance training twice a week, works for me. I strongly recommend finding an exercise routine that YOU enjoy.
So let’s talk calorie burning …
Find What Works for YOU
I told you about my routine, and now it’s time for you to find yours. Making your workouts FUN is crucial. The trick might be working out while talking with a friend, listening to upbeat music while you lift free weights, swimming, dancing, speed-walking through the mall … Experiment! You might be surprised to find out that Hula-hooping or hiking does it for you.
Be Realistic
If you’ve never exercised before noon in your life, yet you’ve made up your mind to hit the 6 a.m. cycling class five times a week, you probably won’t do it. So don’t set yourself up for failure. Choose mini goals that you can truly see yourself achieving. Once you meet those, you’ll have the confidence to take it to the next level.
Schedule Workouts
Setting exercise appointments can really help you to establish a routine. If they’re written in your calendar, you’ll be more likely to show up (as opposed to talking yourself out of them on lazy Sunday mornings). If you’re still skipping out, try scheduling them with a friend. Or sign up for a class that takes place the same time each week. You can even plan to walk in place while watching your favorite nightly talk show. Try it!
Embrace Mini Workouts
It can be
Place one piece of squash in a wide microwave-safe bowl, cut side down. Add 2 tablespoons water, cover, and cook for 8 minutes, or until soft. Repeat with remaining squash.
Use a fork to scrape out squash strands. Place in a strainer to drain excess moisture. Blot dry, if needed!
How to Cook Broccoli Cole Slaw or Chopped Cabbage in a Skillet …
Bring a large skillet sprayed with nonstick spray to medium-high heat. Add slaw or cabbage and ½ cup water. Cover and cook until fully softened, 10 to 12 minutes. Uncover and, if needed, cook and stir until water has evaporated, 2 to 3 minutes.
How to Steam Veggies in the Microwave …
For 1 to 3 cups of most veggies …
Place veggies in a microwave-safe bowl with 2 tablespoons water. Cover and microwave for 3 minutes, or until softened. Repeat as needed. Drain or blot dry.
How to Cook Chicken à la HG …
Place raw boneless skinless chicken breast on a baking sheet sprayed with nonstick spray, and sprinkle with some salt-free seasoning mix (like Mrs. Dash Original Blend). Bake at 375 degrees until cooked through, about 20 minutes. (Cook time will be longer for large batches.) Easy and delicious!
P.S. For perfectly cooked chicken, use a food thermometer, and bake until the internal temperature is 165 degrees.
Skillet Alternative! Pound chicken to ½-inch thickness. Bring a skillet sprayed with nonstick spray to medium heat. Cook chicken for about 5 minutes per side, until cooked through. Sprinkle with salt-free seasoning mix.
----
HG’s High-Fiber Veggies
Tomatoes
Onions
Bell peppers
Green beans
Sugar snap peas
Snow peas
Bean sprouts
Broccoli
Brussels sprouts
Carrots
Jicama
----
----
HG’s High-Volume Veggies
Mushrooms
Cucumbers
Cabbage
Celery
Zucchini
Eggplant
Yellow squash
Asparagus
Cauliflower
Kale
Spinach
----
HUNGRY GIRL’S GUIDE TO EXERCISE
While you absolutely CAN lose weight on this plan without any exercise at all, the truth is you’ll drop weight faster if you work out … even a little bit. Burning extra calories means dropping extra pounds. The thought of exercising used to upset me. I couldn’t get into it for the longest time … until I stopped trying to force myself into doing things that worked for other people and found ways to move that I LIKE. My go-to form of exercise is walking on the treadmill. I do this four to five times a week—for 45 minutes to an hour at a time—while watching my favorite TV shows on my DVR. This, plus weight/resistance training twice a week, works for me. I strongly recommend finding an exercise routine that YOU enjoy.
So let’s talk calorie burning …
Find What Works for YOU
I told you about my routine, and now it’s time for you to find yours. Making your workouts FUN is crucial. The trick might be working out while talking with a friend, listening to upbeat music while you lift free weights, swimming, dancing, speed-walking through the mall … Experiment! You might be surprised to find out that Hula-hooping or hiking does it for you.
Be Realistic
If you’ve never exercised before noon in your life, yet you’ve made up your mind to hit the 6 a.m. cycling class five times a week, you probably won’t do it. So don’t set yourself up for failure. Choose mini goals that you can truly see yourself achieving. Once you meet those, you’ll have the confidence to take it to the next level.
Schedule Workouts
Setting exercise appointments can really help you to establish a routine. If they’re written in your calendar, you’ll be more likely to show up (as opposed to talking yourself out of them on lazy Sunday mornings). If you’re still skipping out, try scheduling them with a friend. Or sign up for a class that takes place the same time each week. You can even plan to walk in place while watching your favorite nightly talk show. Try it!
Embrace Mini Workouts
It can be
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