Coconuts and Kettlebells: A Personalized 4-Week Food and Fitness Plan for Long-Term Health, Happiness, and Freedom

by Noelle Tarr, Stefani Ruper

Overview

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.

To help you discover how your body responds to the Big Four, you’ll choose from two simple 4-week meal plans: one for the Butter Lover (people who tend to feel more satisfied eating higher ratios of fats) and one for the Bread Lover (people who tend to feel more satisfied eating higher ratios of carbs). Each meal plan comes with a weekly shopping list, a guide to kitchen tools and equipment, and instructions on how to batch cook, meal prep, and stock the pantry. In addition, you’ll have access to over 75 gluten-free and paleo-friendly flavor-packed recipes (free of the Big Four foods) for every meal of the day, including:

• Coconut Chai Latte
• Kale and Bacon Breakfast Skillet
• Apple Pie Smoothie
• Thai Coconut Curry Shrimp
• Moroccan Lamb Meatballs
• Shrimp and Cabbage Stir Fry
• Parsnip and Carrot Fries
• Mango Jalapeno Salsa
• Chocolate Cherry Energy Bites
• Lemon Raspberry Mini Cheesecakes

To go along with the meal plans, Noelle and Stefani also provide three 4-week fitness plans tailored to three experience levels: beginner, intermediate, and advanced. All of the workouts can be done anywhere—at your home or on the road—and take no more than thirty minutes. A comprehensive whole body program to get and keep you healthy inside and out, Coconuts and Kettlebells provides the knowledge and tools you need to heal in a way that is effortless, rewarding, confidence-boosting, and everlasting.

Coconuts and Kettlebells is illustrated with color photos throughout.

Product Details

ISBN-13:	9780062690296
Publisher:	HarperCollins
Publication date:	08/07/2018
Pages:	368
Product dimensions:	7.60(w) x 9.30(h) x 1.20(d)

About the Author

Noelle Tarr is a Nutritional Therapy Practitioner (NTP) and an NSCA-Certified Personal Trainer. In addition to managing the health and fitness blog coconutsandkettlebells.com, she owns an online wellness practice specializing in an individual approach to health and fitness, and is the creator of Strong From Home, an online fitness program. She lives in Fairfax, Virginia, with her husband, new baby Stella, and two boxer dogs.

Stefani Ruper founded the website paleoforwomen.com in 2012 and is regarded as the leading authority on the paleo diet for women. She is the author of Sexy by Nature and she holds a bachelor’s degree from Dartmouth College and a master’s degree from Boston University, and is currently working toward a PhD at the University of Oxford. She splits her time between San Francisco, California, and Oxford, UK.

Table of Contents

Introduction ix

Part I Eating for a Vibrant, Healthy Life

1 Nourish Your Body with More Protein, Carbs, and Fats 2

2 The Big Four Inflammatory Foods 20

3 The 4x4: Drop the Big Four for Four Weeks (Deprivation Not Included) 32

4 Bring Back the Big Four over Four Weeks (If You Want To) 43

5 Living with Health, Happiness, and Freedom 67

Part II The Plan in Action: Meal Plans, Recipes, and Fitness Plan

6 The Coconuts and Kettlebells Meal Plans 88

7 Breakfast 134

8 Sides and Snacks 156

9 Salads, Dressings, and Dips 176

10 Main Dishes 194

11 Treats 244

12 The Coconuts and Kettlebells Fitness Plan 269

Gratitude 331

Resources 333

Notes 334

Recipe Quick Reference by Dietary Need 337

Visual Recipe Index 343

Index 347

Editorial Reviews

06/04/2018
Tarr and Ruper, hosts of the Well-Fed Women podcast, propose a four-week plan for good health for women in this uneven guide. Their plan focuses on food quality rather than quantity, espouses a 2,000 calorie minimum instead of the FDA-recommended 2,000 calories per day maximum, and implements a simple, kettle bell–centric exercise plan. The duo offer suggestions for satiating cravings for carbs and fats, as well as managing the four inflammatory foods (grains, dairy, oils, and refined sugar) that can impede weight loss. Over the course of four weeks, dieters follow one of two Paleo-inspired plans, according to whether they identify as fat or carb lovers. Meal plans for each type are included, with such doable recipes as an apple, bacon, and sweet potato hash; coconut chai latte; DIY bone broth; and a bison chili. The exercise component of the plan can easily be performed at home, requiring a little space and a set of kettlebells; detailed photos and instructions ensure proper form. Although the authors spend considerable time making their nutritional and health claims, they aren’t backed by scientific sources. Still, readers interested in improving their health could do worse than following this health-conscious four-week program. (Aug.)

Publishers Weekly