IMPORTANT NOTE: This program was created back in 2011. And while I still think Slow Carb is an excellent way for most people to eat, I have personally found a more Low Carb approach to be better for managing my diabetes.
If you’d like me to update this program with my current thinking, leave a comment below.
If there’s enough interest I’ll prioritize updating this program!
Jx
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Welcome to Reclaim Your Waistline!
MODULE 1: slow carb basics & breakfast
weekly video + content
Normally I just have one page for the weekly content but because we’re covering so much detail this week, I’ve broken it into different pages. I’ve also made this weeks video short and sweet so you can focus on the written material and the recipes.
- welcome video
- why we get fat
- what to expect from the class
- the rules (slow carb basics)
- how to get started
MODULE 1 recipes – breakfast
- spinach with lentils
- fried eggs
- scrambled tofu
- boiled eggs
- scrambled eggs
- home ‘baked’ beans
- mexican breakfast eggs
- breakfast lentils
- mushrooms with butter beans
- baked frittata
MODULE 1 recipes – lunches & dinners
I’ve decided to structure the class so we focus on different meal occasions each week. It’s up to you whether you start small (recommended) with just changing your breakfast this week or jump right in.
If you’re keen to get started implementing the Slow Carb diet into all aspects of your life right away, I’ve pulled together a list of Slow Carb Lunch & Dinner recipe ideas from Stonesoup and previous Virtual Cookery School classes.
homework
1. Read the class content especially The Rules and How to Get Started.
2. Apply the actions from How to Get Started.
3. Read / watch the breakfast recipes that most interest you and decide on what you’ll cook for breakfasts this week.
MODULE 2. how to develop your new healthy cooking habit + lunch
video + content
- Habit change video + summary
- Why exercise isn’t the answer to long term weight loss.
- Habit change basics.
- A deeper dive into Rules 1-3
recipes – lunches
- quick veggie soup
- super simple broccoli with hummus
- takeaway chicken & butter bean salad
- thai beef salad
- salmon salad
- lentil & beetroot salad
- chickpea salad with lemon, olive oil & parsley leaves
- iceberg lettuce wraps with white bean & tuna mash
- avocado & mixed bean salad
- ham & tomato salad
homework
Keeping it simple this week.
Just choose one habit you’d like to change when it comes to eating and cooking and apply the ’20 second rule’ ie. figure out what you need to do to set yourself up to make it as easy as possible. Or what’s the smallest step you can take to start making this change?
MODULE 3. common mistakes & how to avoid them + dinners part 1
weekly video + content
recipes
- beef burgers with red peppers & lentil hummus
- thai red veggie curry
- lentil burgers with tahini sauce
- chicken & broccoli stir fry
- zucchini with pine nuts & basil
- butter bean ‘cabonara’
- warm salad of peas & lentils
- shaved cabbage salad with smoked salmon
- steak with garlicky mayo & spinach
homework
Since we’re talking mistakes, this weeks homework is to review your own diet and identify the one mistake you’re most likely to make and form a plan to address or avoid it. Feel free to share your plan on the discussion forum!
MODULE 4. fresh ingredients 101 +dinners part 2.
weekly video + content
- week 4 video – fresh ingredient 101 overview
- Fresh Ingredients – planning
- Fresh Ingredients – shopping
- Fresh Ingredients – storing
- Lessons 7, 8 & 9 – a deeper dive
recipes
- simple roast chook (chicken)
- super slow roast lamb
- a simple sausage supper
- carrotti bolognese
- slow carb shepherds pie
- braised fennel with crab
- shaved zucchini salad
- slow carb bangers & mash
- lemon baked tofu
homework
This week homework is to help me make the Virtual Cookery School better!
I’d love to know how you’re finding the class. And particularly any suggestions for improvements or things you’re struggling with.
Please just drop me an email jules@thestonesoup.com OR comment on our discussion forum.
the Reclaim Your Waistline class Video ebook
§ soupstones premium members (12 months or 5 years)
Download the class ebook [worth $147] for FREE here.
§ soupstones pay-by-the-month members
Purchase your copy below. Your 75% discount will automatically be applied.
NOTE: Everyone who makes it to the end of the 24 weekly bonus lessons will receive a FREE copy of the eBook as well.
related links
– research paper: why dairy products aren’t included in the diet.
– USDA Nutrient Data Base – unsure if something has a lot of carbs? Search for the nutrition information on most food here. Fascinating, if a little nerdy.
– on stonesoup: 7 ways to enjoy your food and lose weight.
– on stonesoup: pigout power. 4 reason why you should have one ‘cheat day’ a week.
– gary taubes’ website – author of Why We Get Fat and Good Calories Bad Calories
– tim ferriss’ blog – author of the 4Hour Work Week and the 4Hour Body.
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