Lean with Plants 2.0 Course: Recent Episodes
Chelsea Cullen
The YouAte app is the perfect way to track consistency, connect and find accountability with other LWP members, get and give feedback, and ultimately track your progress.All you need to do is download the app, connect with us by entering the code: CMEW-ZO5G, and set your own intention such as "Eat 2lbs of veggies per day".Download the app on your mobile phone by clicking HERE and by following the instructions found in the attachments.
Start the LWP veg challenge!! We want you to get started right away so let's get into it!! You'll see in the attachments section your download and also a bonus video on how to get in more veggies from our amazing members.
Hello!! Welcome to the very first lesson in Lean with Plants! Your Action Steps for this Lesson 1️⃣ Comment what stage you're in below in the comment section. 2️⃣ Watch the next lesson! Take a look at the attachments for the 5 stages of weight loss below to help you know what stage you're in currently! Don't be surprised if you haven't made it to stage 1 yet, we'll be teaching you ALL about mastering these core weight loss concepts in the next module. 📌We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Watch the next Lesson This lesson is all about the mindset shifts that will help you make more progress. They are as follows: 1️⃣ The next best mindset 2️⃣ Fail fast, fail forward 3️⃣ Progress not perfection 4️⃣ Celebrate improvement Keep an eye out in the Facebook group and throughout the course where you will hear these phrases constantly! See you in the next lesson! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Watch the next lesson! It's so important to stay HEALTHY while losing weight. Most diets sacrifice long-term health by telling you to 'cut portion sizes' and carbs. In this video, we'll walk through the main concerns while on a vegan, whole foods diet and how to make sure you are doing everything you can to meet your nutritional targets. B12 This is the B12 that I take. You can use the same website, iHerb to find dulse or iodine supplements. Protein Attached are two interesting videos about protein I recommend checking out. While you are there, subscribe to nutrition facts for regular science-based nuggets of plant-based wisdom. Iodine Attached are some great videos about iodine, follow the habit trail of recommended videos to learn more about this vital nutrient. Some information about nuts and weight gain can also be found in the attachments. Books that I recommend: 1️⃣ How not to Die - Michael Greger 2️⃣ How not to Diet - Michael Greger Youtube Channels: 1️⃣ Nutrition facts 2️⃣ Mic the Vegan See you in the next lesson! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Take one step forward to increase your responsibility for your desired outcome. What does that mean to YOU? What will that action step be for YOU? 2️⃣ Brainstorm some ways you can do this, then start putting it into practice. A massive part of maintaining your weight, or getting leaner, is taking radical responsibility. You really need to know WHAT it is you want, and then take the responsibility to get that outcome. If something DOESN'T help you get where you want to go, it's time to change what you are doing. A big part of taking radical responsibility is being ok with being not always understanding or approving of your decisions. It's being confident enough in your why and your goals to say no, have tough conversations and let people's perception of you be THEIR responsibility and not yours. Be aware that weight loss as you get closer to your goal is going to majorly slow down. So take the responsibility to be consistent and patient, even though it's not fun seeing that take a while! You also need to be ok with experimentation, because you'll learn more about your own body and what YOU need to do from that trial and error. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Review and complete the action steps for this module. I want to encourage you to keep learning! Some of this will come from you reading and watching videos, or listening to podcasts. But some of it will also come from you experimenting and finding what works for you! Keep going back to basics, keep solidifying those habits. Below you'll see a list of the action items for this module, but apart from making sure you are working on them, this is the end! (Apart from one more lesson in the next module) It's been a privilege to walk you through this journey!! I'm so so proud of you and congratulations on reaching here!! Review the action steps for this module 1️⃣ Write out your goals and lifestyle wishes, are they at odds? 2️⃣ Decide which is more important to you at this time. Decide how you will tweak your diet, or whether you are going to keep going on your current path. 3️⃣ Plan some ways you can change your energy balance with NEAT. 4️⃣ Create a strategy for off-plan eating based on your current goals. 5️⃣ Write out the key habits/environment for you to maintain your weight loss. 6️⃣How you will catch weight gain, and get back on track in the future. 7️⃣ Keep learning!! If you have any resources that you want to share with others that you have found helpful, please let us know in the comments! I'm personally a massive fan of Dr. Michael Greger and his two books, "How not to Die" and "How not to Diet". You can find so many amazing resources on his website HERE. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Write out the key habits/environment for you to maintain your weight loss. 2️⃣ How you will catch weight gain, and get back on track in the future. If and when your habits start to slip, it's helpful to have a way of knowing if and when you are going off track. This doesn't have to be the scales, but you need to be able to know how your consistency is tracking. To maintain the weight loss, its so important to maintain the habits, so keep coming back to habits! Once you've completed the action steps, I'll see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Create a strategy for off-plan eating based on your current goals. Now, to navigate off-plan eating. First of all, you need to make sure sure that your goals and values are aligned. The CLOSER you get to your goal, and the leaner you get, the harder it will be to get even leaner. It's going to come down to experimentation and figuring out what kind of behaviors are going to help or hinder your goals. I created an entire module on off-plan eating so if you haven't watched that yet, watch it HERE. What are your off-plan eating goals right now? See you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Plan some ways you can change your energy balance with NEAT. Increasing NEAT can be a great way to increase your calorie burn. One of the cool things about NEAT is that if you can create a new habit that increases calorie burn without tweaking your diet, then it's going to be much easier to maintain! If you're wondering how exercise affects fat loss, check out my podcast episode attached to this lesson. Once you've completed the action steps, I'll see you in the next lesson! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Before moving forward, decide how you will tweak your diet, or whether you are going to keep going on your current path. This lesson is all about tweaking the little things that will reduce the overall calories in your lifestyle. The key here is to make it a permanent change. The most basic principle of tweaking your diet is replacing higher-calorie food, with lower-calorie food. You can tweak it at ANY time if you find it helpful, but remember inconsistency is what get's MOST people!! If at any point after tweaking you notice that your consistency gets worse, then go back to what was increasing consistency. What you're looking for, is maintainable habit changes. After listening to the different ways that you could tweak your diet, what will YOU do? You can ALWAY's try something, go back, fail fast, and change your mind about what matters to you. There is NO need to get leaner than 20% body fat if you don't want to. Check out the lesson HERE about WHEN you eat your calories affect calorie burn. If you want a much better and shorter version of the above lesson, NOT from me, check out this nutrition facts video on circadian rhythms HERE. Once you've completed the action steps, I'll see you in the next lesson! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Write out your goals and lifestyle wishes, are they at odds? Decide which is more important to you at this time. What do you want and what will it take? Welcome to stage 5! The final stage of weight loss, although this isn't a linear journey by any means. (Expect to circle back through all the stages) In this stage, it's going to be very important to get really clear on what you want, and whether your values and your goals are in conflict. Once you've completed the action steps, I'll see you in the next lesson. Losing the last 10 pounds module is HERE. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Choose one of these two methods to measure your consistency. 2️⃣ Review the action items before moving forward Getting clear on your why and making sure you've actually improved your consistency. In the next stage, you'll learn more about tweaking your diet, and how to get over a plateau, but before you start tweaking your diet and decreasing potatoes, etc, you need to get your consistency up to at least 80% Consistency is hard to measure and track, and for that reason, it's MOSTLY forgotten about and not blamed as the culprit for weight loss stalling. The reality is, because of how much binges, and high-calorie processed food affects your overall calories on a weekly and monthly basis, you need to start there. Before you move on tweaking your diet. Get your consistency to 80% or more for a month. You can measure this in two ways. 1️⃣ Use the YouAte app and take photos of your meals to see how your consistency is, you'll see a picture of how we recommend setting up the app. This will ONLY be accurate though if you actually record your meals, so if you forget to take a picture, just write it in and mark it as either off or on the plan. If you know you are not recording each meal, you can't use it as an accurate measure. 2️⃣ Use an old-fashioned calendar and mark the days you are consistent. 80% consistency is 23 days in the month. Use common sense with this though, if the remaining 8 days of the month are TOTAL binges, that's doesn't count! Remember, a big part of increasing consistency is going back to habits and building your meals. Once you're ready to move to the next stage, I'll see you there!
Your Action Steps for this Lesson 1️⃣ Identify your last two curveball inconsistency episodes and why they happened. 2️⃣Create a strategy to deal with them or similar triggers next time. Getting consistent in your curveball environment. Your curveball environment is one where it seems like something came out of the left field and threw you off your game. They can be things like: 👉Getting your period and having massive cravings. 👉Going out with friends to a restaurant thinking there WILL be food available but there isn't. 👉Saying you're not going to drink when you go out with friends, but someone pours you a glass and doesn't even ask you!! The thing about curveballs is that they SEEM totally unexpected, but they've normally happened in the past at some point. The key here is to create a strategy FOR these curveballs and to take note of when they happen and plan strategies for the next time those situations arise. Plan for surprises, expect to lose motivation, and expect that there will be curveballs. The next best mindset is going to help you a lot here, so if you need a refresher on that, check out the lesson about key mindsets HERE. Complete the action steps for moving forward! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Write down the 2 most common inconsistency issues you have in a foreign environment. 2️⃣ Write out two strategies that will help you stay consistent. Getting consistent in a foreign environment. Most of the time the issue in a foreign environment is that you haven't brought food with you. The simplest solution (which is almost always the best) is to create a HABIT of ALWAYS bringing food whenever you leave the house! Don't worry so much about the 50/50 plate or diluting your calories when you bring food with you. Your main goal is to stay full and consistent, so bring things like sweet potato, bananas, hummus, fruits, (you'll need a little chiller bag) and oat muffins, etc. Things that will keep you full, satisfied, and not feeling compelled to make decisions you don't WANT to based on hunger. There's a massive difference here between you CHOOSING to eat off-plan foods. If you want to, you can! But the goal is to have that be a choice that YOU feel happy and good about, not one that you feel was out of your control. I've created an entire module about social eating, so if that's something you struggle with, then go check that out HERE before moving forward! Once you've completed the action steps, I'll see you in the next lesson! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ If you need to, go back and establish your habits. 2️⃣ Create a 3 P's strategy for your home environment inconsistency. It's time to improve your consistency in your core environment. To improve consistency in your core environment, start brainstorming whether your issue is a planning, prep, or practice problem. Use failure to teach how to create a better system and strategy! If you're really struggling with your core environment, go back and do a deep dive into the habits module to establish those core habits. Next, create a strategy for your most COMMON home environment inconsistencies. Use the 3 P's. Once you have created your strategy, I'll see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Download the YouAte app if you haven't already. 2️⃣ Decide where to focus your consistency: Core, Foreign, or Curveball environment In this lesson, we'll look at the three consistency blockers, once you've identified which of these areas is holding you back, you can get laser-focused with strategies to improve consistency!! They are as follows: 1️⃣ Your core environment. Where you spend most of your time. The environment that should be covered by your daily and weekly routines. 2️⃣ Your foreign environment. It's not in your regular routine. Somewhere outside of your core environment. You could plan and prep for it, but it's not in your routine and weekly plan to do so. This is typically social interactions and leaving your house. 3️⃣ Your curveball environment. This is an environment, either physical or circumstantial, that throws off your plans and that you didn't see coming. It could be something like getting your period or being stuck out of your house all day running errands. This is where the app comes in handy to see what area is throwing you off the most. To see how to set up the YouAte app, go HERE. Once you've done these action steps, I'll see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Start taking photos of all your meals on the YouAte app. Alternatively, keep a food journal. Consistency is the number one reason people get into a plateau, or cannot maintain their results. It can massively impact your progress, so the more consistent you get, the quicker and more impressive your results. Check out the video about the 10 calorie rule HERE. Before you ever try to tweak, you want to get your lifestyle to 80% consistency on the attached Lean with Plants guidelines. Also, attached is a picture of how we recommend setting up the YouAte app to track if you're getting to that consistency level! If you haven't already, start taking photos of your meals now so that we can identify where your problems are so that you can create a strategy to change them!! Otherwise use a food journal! I'll see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Watch the next Lesson Welcome to the consistency module!! In this module, we're going to teach you how to get more consistency so you can accelerate your progress and maintain results!! In the previous modules, most of what you learned was about WHAT to do from me, but from this module onwards, you're going to need to take a higher level of personal responsibility to learn from your own mistakes and strategies based on your specific obstacles. Don't worry, we'll teach you HOW to do this in the upcoming lessons. If at any point you feel like you need to go back and dive into habits, there is NO shame in that. We want to get habits firmly established, so it's normal to stay in that stage for months if not longer. Remember, this isn't a race, and what matters is PROGRESS!! I'm excited for you to get started!! See you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Create a shopping list based on your weekly meal plan. 2️⃣ Complete the action steps before moving forward. This lesson is about taking EVERYTHING we've learned and putting it together. The main action steps to have completed before moving forward are as follows: 1️⃣ Removed trigger foods from your environment or at least made it much harder to get to them by hiding them etc. 2️⃣ You've communicated with your key people, to let them know how things are changing for you and to (hopefully) get them on your team! 3️⃣ You have prepped your starches and vegetables and you have a system to keep doing it as your weekly routine (alarms set, food ready to use, a time set aside to do it, etc) 4️⃣ You have created a breakfast, lunch, and dinner routine based on your specific environment. 5️⃣ You have created your 4-5 core meals that you will be making every week. 6️⃣ You have created a backup meal, and you have all the ingredients ready for when you need them. 7️⃣ You have created a weekly meal plan using all of the information you have learned, and you have reminders set and time set aside to follow through with it. 8️⃣ Once you've written out your meal plan and weekly routine, get together your shopping list! Now it's time to do it for a WEEK! Start NOW. You'll notice holes and gaps, and also your OWN emotions and ability to follow through is NOT going to be perfect. That's ok. Get to the root of why then plan it into your next week. You're here to improve and learn, not get it perfect. The full action steps for every lesson are as follows: 👉 List some of your current habits and the setup that makes them possible in the comments. 👉 Comment one tiny habit that you will implement, (Make sure it's associated with an engrained trigger) and start doing it!! 👉 Comment a situation that you will use the next best mindset next time you face it! 👉 Download and complete the 'Identify your environment' worksheet from the Change your environment, change your life lesson. 👉 Communicate with your key people. 👉 Remove trigger foods from your home. 👉 Choose your 1-2 starches and plan when, and how often you will prep them. 👉 Set an alarm or mark the calendar to make this happen! 👉 Download the LWP Meal Planner in the Create your staple meals lesson. 👉 Choose 4- 6 staple meals and plan them for your week. 👉 Plan your backup meal. 👉 Collect the ingredients you will need for it. 👉 Download the worksheet and create your daily routine from the Create a daily routine lesson. 👉 Fill out your weekly meal planner. 👉 Set reminders or mark your calendar for your prep prompts. Don't be surprised or discouraged if you need to stay in this habits module for a while. That's FINE!! Habits can take months to form. What matters isn't that you get this all right, it's that you START, make progress, and keep coming back to the little things that are going to have a big impact on your ability to follow through. Keep coming back to what you've learned about human motivation. We don't like change, we don't like effort. So REMOVE effort to make it easier to stick to things. Put barriers in place to make failure harder. Congratulation's on getting to the end of stage 3! I'll see you in the next module! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Fill out your weekly meal planner. Set reminders or mark your calendar for your prep prompts. Time to create a weekly routine! Use the LWP meal planner, if you haven't already downloaded it, we've put it in the download section in this lesson. Humans are NOT very good at making decisions at the moment, so to stick to a new routine, it's so important to have made these decisions a long time before and have planned them. Keep coming back to making life EASIER for you. The easier it is, the more likely you are to stick to it. Ok, now it's your turn. Go create your weekly routine using our meal planner! Take time and effort with this, it's YOUR plan to succeed. Not homework for your teacher. Ok, after you've done that, I'll see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Download the worksheet and create your daily routine. Hey guys! In this lesson, you're going to learn how to create a daily routine specific to your environment! Remember that environment statement? You're going to use it here! As you are working through the workbook, use the questions below to think about what kind of daily routine YOU will need. What do I enjoy eating? Do I need variety? If so, is it easy to mix it up? Who is going to prepare it? How long will it take to make? When will it be prepared? How will I remember or make sure it's ready? What is the shelf life? And what environment does the food need to be safe until I eat it? Where will you eat it? When will you eat it? How long do you have to eat it? How much time does it take to clean up? What is available where I live? How long will it keep me full? The five types of different meals are as follows: 1️⃣ Leftovers 2️⃣ Combination of prepped meals with what's available. For example, prepped Shepard's pie with salad or steamed broccoli. 3️⃣ Fully prepped meal A meal that you've prepped specifically for that meal in advance. Could be the night before, could be on a meal prep day. For example, I used to cook 2 days' worth of work lunches every 2 days. 4️⃣ Cooking your food every meal. 5️⃣ Component bowls Choose meal types that work with your lifestyle and schedule. Use you've made your way through the worksheet, I'll see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Plan your backup meal. 2️⃣ Collect the ingredients you will need for it. Time to create a backup plan!! It needs to be a meal that is quick, easy, and that you always have the ingredients for. It doesn't have to be the 'best option.' If you have a backup 'comfort meal' (for me that's noodles) it's MUCH MUCH better than takeaways!! Check out the link in the attachments to see my tofu, veggie, and rice meal. I'll see you in the next lesson! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Download the LWP Meal Planner. 2️⃣ Choose 4- 6 staple meals and plan them for your week. Time to find and prep your staple meals. Once you have these core meals in place, it's going to be much easier to actually follow through on your new lifestyle change. Use your environment statement to create your core meals. If you have a very busy schedule, you need quick and easy to clean up from. Simplicity almost always helps you to stick to things. Remember, work WITH our natural motivation to want things easy!! Don't forget to check the resources in the attachments. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Choose your 1-2 starches and plan when, and how often you will prep them. 2️⃣ Set an alarm or mark the calendar to make this happen! Creating your staple ingredients! This is all about making this as EASY as possible! Your staples fall into three categories: 1️⃣ Starches 2️⃣ Vegetables 3️⃣ Flavour components. Get used to having these prepped foods ready! I'll see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Communicate with your key people. 2️⃣ Remove trigger foods from your home. Set up your home environment for success!! This is so so so important for setting you up for success. Even if you will not completely eliminate processed foods from your house, you can still set it up in a way that is BETTER than now. I cannot stress how important this step is. Remember how we talked about how powerful processed foods are? Not eating them is going to rely on motivation, and we're motivated by dopamine, so don't try and work against it! How are you going to set up your home environment? If you have any tips or tricks or things that you find helpful, please share them in the comments!! Remember, progress not perfection, if you're not getting everything out, how ARE you going to make it harder for yourself to access? This is a big step. Go do it. Then I'll see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Download and complete the 'Identify your environment' worksheet. This worksheet will help you identify what your environment is going to come in really handy as you move through the course! Once you've completed the worksheet, I'll see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Comment one tiny habit that you will implement, (Make sure it's associated with an engrained trigger) and start doing it!! 2️⃣ Comment a situation that you will use the next best mindset next time you face it! Check out BJ Fogg's YouTube video about tiny habits HERE! I'll see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ List some of your current habits and the 'setup that makes them possible in the comments. Time to get excited about setting up your habits!! You probably know already, habits are one of my favorite things to talk about and in this module, we're going to learn the HOW of behavioral change, and then get super practical with YOU creating habits that suit your lifestyle and goals. Once you've completed the action steps, I'll see you in the next lesson! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Cook up your favorite meal, THIS time reducing the calorie density using these principles. 2️⃣ Lower the calorie density for one entire day using these principles!! Time to really put this into practice. You ready!!? You CAN'T muck this up, it's all about learning guys! I've also got two bonus lessons below about how I reduce the calorie density of my meals when looking at recipes! How to reduce the calorie density of a dessertHow to reduce the calorie density of a mealBefore moving to the next stage, review all the action items for this module. Review the action steps for this module 👉Download all the guide's for this module. 👉Go and cook up one whole food carbohydrate. 👉Go and cook one meal without oil, or if this is your normal, check packaged goods for hidden oil. 👉Go find dry food in your house, look up the calorie density of that food and compare it to the juicy fruit. 👉Cook up a non-starchy vegetable or chop it and prepare it to eat with your next meal. 👉Cook up a high fiber, high water, low fat, vegan meal. 👉Create a 50/50 plate! 👉Create a 50/50 recipe! 👉Download my recipe book if you haven't. 👉Use the pre-loading method in one meal. 👉Prepare some healthy snack options. 👉Decide what method you will use to eat your veggies. 👉Prep them NOW 👉Recreate your favorite meal lowering the calorie density. 👉Create an ENTIRE weight loss day!! Yah!! It's time to celebrate, you've finished module 2!! Once you've completed the action steps, I'll see you in the next module. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Download the Mix and Match Veggie Guide. 2️⃣ Decide what method you will use to eat your veggies. Prep them NOW Guys, it's time to put together an entire weight loss day!! Once you've downloaded the Veggie mix and match guide, prep up your veggies. Remember we talked about small wins? Making progress? This is all about you taking ACTION! So go do it!! I'll see you in the next lesson. The link to my frozen blueberry dessert is in the attachments. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Go prepare some healthy snack options. 2️⃣ Download the snacking guide. Ok guys, let's talk about snacking! The biggest takeaway from this lesson is where snacks fit into your diet. When you're eating big enough meals, you'll find that snacking isn't something you need to do much. I snack, but it really IS a snack, not another meal! Don't let snacks derail your progress by eating enough at your meals and having fruits and snacks ready for when hunger or 'itchy mouth' strikes! Once you've gotten those snacks ready, I'll see you in the next lesson! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Use the pre-loading method in one meal. Time to use pre-loading! Go do it, and I'll see you in the next lesson. 😍 Now you know the three methods of reducing the calorie density of any meal. 1️⃣ Use the 50/50 plate 2️⃣ Create a 50/50 recipe 3️⃣ Pre-load before a meal! Guys remember that pre-loading can be particularly helpful when eating out! Eat that lower calorie density food before you go and eat any processed food. I'll see you in the next lesson! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Go cook a 50/50 recipe! 2️⃣ Use my recipe ebook as a guide. Time to create your own 50/50 recipe! This is the second way to reduce the calorie density of any meal. Use what you've learned so far and my recipe book as a guide to help you. Why not post in the Facebook group what you cook up! I'd love to see it! If you haven't already, go download my recipe ebook, you'll find the link on your course hub home page. See you in the next lesson! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Create a 50/50 plate! Time to get super practical in this lesson and create your very own 50/50 plate! Check out the photos attached to get some inspiration. It's your turn, go make you're 50/50 meal! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Watch the next Lesson Your portion sizes! Guys your portion sizes are going to vary between individuals, but remember the calorie range that you're hoping for is around 450-600 calories per meal. If your consistency is good then that range will MOST likely get you into a calorie deficit. You don't have to count calories to achieve that, when you use the guidelines that we will teach you in the upcoming lessons you'll find it easy to get into that range. My rule of thumb is to feel comfortably stuffed! You will also notice that some days you're hungrier than others and that's totally fine. Listen up: After observing 100s of women, 99% of those who struggle with portion sizes are eating too little, not too much. I want to encourage you to use this info to make sure you're eating enough, not too little. The biggest issue with eating too little is you won't feel satisfied and then your consistency goes way down. You almost need to eat MORE to eat LESS high-calorie foods. Be aware that this is a mistake that most people make in the beginning. So don't worry about eating too much, especially in the beginning!! Here are some examples of what I'd do: 👉Rice, start with about 1 -2 cups cooked. 👉Potatoes, I'd eat about 2-3 large, more if I'm hungry. 👉Beans I would eat with some kind of potatoes and normally about 1/2 a cup. Let me know in the comments how you feel about portion sizes? I want to hear your fears and thoughts. It's a scary topic but I promise you will learn to trust that you can eat lots when you experience it yourself! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Watch the next Lesson Satiety! Hey guys, this video is so important! Satiety is not only going to help you to enjoy your meals and your life more, but it's also going to help you be more consistent! When you feel full and satisfied, you'll find it much easier to stick to this lifestyle change. If at any time you are noticing your consistency isn't good, increase satiety. To recap the last few lessons, the three things that influence calorie density the most are: 1️⃣ Macronutrient, whether a food is mainly carbs, protein, or fat. 2️⃣ Water content, whether it is low or high in water. 3️⃣ Fibre, whether food has had the fibre removed, or contains a lot of fibre! High fibre foods increase satiety, you need that mix of starchy and fibrous foods like beans, potatoes, whole grains. Take a look at the picture in the attachments to see how I put this into practice in my day! That's it, guys! See you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Cook up a high fibre, high water, low fat, vegan meal. 2️⃣ Use the recipe book for inspiration or find your own, you know what to look for! Fibre! The third thing that influences the calorie density of foods. Attached are some practical helpful take away's from the video. In the next lesson, we'll look more at how to actually build your plate to use fibre to feel fuller! It's time to put things together for this meal! Use everything you have learned in the last few lessons to cook up this dish. Remember, water, fibre, and macronutrients are what influence calorie density. I can't wait to hear about what you cook up, if you feel like sharing in the Facebook group my team and I would love to see it. See you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Download the chart in the description. 2️⃣ Cook up a non-starchy vegetable or chop and prepare it to eat with your next meal. In this lesson, you'll learn all about vegetables and why they're so great for weight loss! In the video, I talk about a chart that tells you whether something is starchy or non-starchy, but the chart attached is actually all non-starchy vegetables. For some more information about starchy vs non-starchy vegetables, check out the link HERE. Remember, the categories 'starchy' vs 'non-starchy' are helpful terms to know the starch, calorie, fiber, and water content, not absolute standards of right and wrong!! 😜 Google is your friend when trying to find the calories per pound. Bonus resources! 👉Watch the video lesson about thylakoids in green vegetables HERE. 👉The mix and match veggie guide is going to come in really handy in upcoming lessons be sure to download it before moving forward! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Go find dry food in your house, look up the calorie density of that food and compare it to the juicy fruit. Water! This is the biggest influencer of the calorie density of a food, the more water, the lower the calorie density, that's why lettuce, juicy fruits, soups, etc are so low in calorie density. Please note this does NOT extend to processed juices, fizzy drinks, or alcohol which cannot be considered food! Once you've completed the action steps, I'll see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Go and cook up one whole food carbohydrate right now! 2️⃣ Go and cook one meal without oil, or if this is your normal, check packaged goods for hidden oil. Hello!! Welcome to the macro module! This is a VERY brief overview, but the biggest takeaway from this lesson is that unrefined carbohydrates are the healthiest foods on the planet and also the best for weight loss! Helpful Resources: 1️⃣ Video guide on how to cook without oil 2️⃣ Chelsea's podcast all about protein3️⃣ Chef AJ's channel. Chef Aj has a ton of whole foods plant-based recipes. 4️⃣ Forks Over Knives guide to cooking without oil 5️⃣ Video about Alcohol and Weight loss See you in the next lesson!! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Download the guide's in the attachments. 2️⃣ Watch the next lesson. Welcome to build your meals! It's time to get really practical. Once you've downloaded these two guides, here's how they work. What to eat and avoid:Put this somewhere visible, like your fridge or pantry so that you can quickly see what foods are best for weight loss, and what to limit and avoid. LWP Guidelines: Over this module, we'll be sharing all of these principles with you for long-term weight loss, so keep it close by your computer or where you are watching these lessons so that you can see WHY we give you these guides in the upcoming lessons. You could even just download them onto your phone! Once you've completed these action steps, I'll see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Review the action items and complete them before moving to the next module. We're at the end of Module 1, Build Your Knowledge! The action steps for this module are as follows. 👉 In the comments section, write whether your day-to-day meals or consistency are stopping you from losing weight. 👉 Follow the link in the attachments to see how common self-sabotage is. 👉 Remove 1 high dopamine hit food from your environment. 👉 In the comment section, list some high-calorie and low-calorie density foods you currently eat. 👉 Download the calorie density chart. (You'll also find it attached in this lesson) 👉 Compare the calorie density of two foods using the method outlined in the lesson "How to know the calorie density of a food." 👉 Wrote what you found in the comments 👉 Download the YouAte app and start taking photos of your meals. 👉 Follow the link in the attachments to commit to this process of learning! 👉 Decide how often you will weigh yourself. 👉 Create a reminder to take your starting weight. 👉 Take your starting weight, measurements, and photos. 👉 Set reminders on your phone to take them again in a week or whenever you have decided to take them. That's it!! Congratulations!! I'll see you in the next module. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Take your starting weight, measurements, and photos tomorrow. 2️⃣ Set reminders on your phone to take them again in a week or whenever you have decided to take them! Time to take your measurements and photos! Guys, it's honestly the best thing to look back on, I WISH I'd taken more at the time. Check out Jess's before and after photos in the attachments which is a perfect example of why we recommend doing it so much! A lot of our members use the App Fit Journey to record their measurements and weights. (Note this is only available on iPhones) I personally just use the notes app on my iPhone. Once you've completed these action steps, I'll see you in the next lesson! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Decide how often you will weigh yourself. 2️⃣ Create a reminder to take your starting weight tomorrow morning Hello! Here's how to take your starting weight. Things to be aware of and aim for. Weigh at the same time every morning. Weigh with as little food in your stomach as possible. Weigh nacked or with as few clothes as possible. Once you've completed the action steps, ill see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Watch the next Lesson I'm curious though, how have you noticed YOUR weight fluctuates? All about weight fluctuations! To recap this lesson: The scales are only ONE way of measuring progress, and they measure the sum of YOU, not just how much fat you've lost. There are many things that influence the number on that scale, fluctuations of even 7 pounds can be very normal in a week, especially when you change your diet. Expect to wait 1-2 weeks before seeing a consistent downward trend, in the next modules we'll be showing you what if that progress slows or halts. The scale weight can actually increase when you change to eating more carbohydrates. Check our LWP member's tips in the attachments. Remember nothing you do NOW is set in stone FOREVER, you can change and adjust as you need to overtime, but be patient before you throw in the towel. Quick weight-loss never equates to quick fat loss... or results from sustainable habits. Get into a SMALL calorie deficit and you WILL see weight loss over time. The video from Michael Greger is REALLY helpful to understand glycogen stores and shows weight loss with different calories. Watch it HERE. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Download the YouAte App and start documenting your meals. (How to do this is below) 2️⃣ Watch the next lesson. How many calories should you be eating? The million-dollar question! The answer will always be, less than you're eating now!! Have a look at the chart in the attachments as a reminder of the ballpark calorie average needs of women. How to set up the YouAte AppFollow the link above to download the YouAte app. When you have downloaded the app, set your 'goal' to 80% consistency on LWP (Lean with Plant's guidelines) Check the example in the attachments. This is going to be really important when you reach the consistency stage, so start taking photos now. Complete the action steps, then I'll see you in the next lesson! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Follow the link in the attachments to commit to this process 2️⃣ Watch the next lesson! Ok guys, in this lesson we're going to talk about how do you KNOW if you're in a calorie deficit. Because a calorie deficit will always result in fat loss, we can only TRULY know if you've been in a calorie deficit after enough time to know that you've lost fat! What will lead to a calorie deficit is that consistent progress in changing your eating habits, which we will teach you more about in the upcoming modules. Because this is a process of trial and some error, we encourage you to take personal responsibility for the outcome you want, fat loss! Here are three way's to do it. 1️⃣ Commit to the process. 2️⃣ Ask questions. First, ask YOURSELF. 3️⃣ See everything as data. No diet, person, or program can give you spectacular results, only a calorie deficit that you can consistently maintain. We WILL teach you how to do this. :) Don't stress. Complete the action steps, and I'll see you in the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Compare the calorie density of two foods using these methods. 2️⃣ Write in the comments what you found. This lesson is all about how to practically know the calorie density of food! IMPORTANT REMINDER! The calorie density of foods will change dramatically when cooked with WATER. You don't eat oatmeal dry, or at least you normally wouldn't, so cooked oatmeal is a relatively low-calorie food. Cooked rice is also a relatively low-calorie food and that's how you eat it. When comparing calorie density, compare it based on how you ACTUALLY eat that food. If you haven't already, download the calorie density chart (you can download it in the attachments) and compare what you find to that chart. Over time you'll be able to instantly tell if something is high or low on the chart just by looking!! See you in the next lesson! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ List some high-calorie and low-calorie density foods you currently eat. 2️⃣ Download the calorie density chart found in the attachments. This lesson is all about understanding calorie density. We will use this concept all through the course and it's the key to being able to lose weight without going hungry. Here are some other resources I recommend in a similar strain to the video! 1️⃣ If you're into very scientific papers read the energy density study HERE.2️⃣ Michael Greger's video on 'Negative calories' HERE. Use the calorie density chart to help you make decisions about specific foods and understand this concept more. See you in the next lesson!! 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Comment whether your day-to-day meals or your consistency is stopping you from losing weight. Hey there! In this lesson, you'll learn the two most common reasons for not getting into a calorie deficit. 1️⃣ Your day-to-day meals never get you into a deficit. 2️⃣ Your inconsistency is stopping you from getting into a deficit. Check out the graph in the attachments to see a really common binge and restrict cycle. Once you've completed the Action Steps, watch the next lesson. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Follow the link HERE to see how common self-sabotage is. 2️⃣ Remove 1 high dopamine hit food from your environment. You need to stop thinking you're a failure! I want you to understand that the reason self-sabotage and reverting to eating processed foods is SO common, is because of HOW those foods are designed!! When I say processed foods that's not just ice cream and bread, that could be your beloved chickpea flour chocolate chip cookies!! Processed foods, and especially highly processed foods that contain refined grains, sugar, and oil are DESIGNED to be almost impossible to NOT overeat. There's a reason we all crave them. Don't believe for a second that this is an issue with YOU or even your psychology. Understand that you are responding in a primitive way to the environment and patterns your brain has formed. It's all chemical reactions!! Yes, you can do something about it, but changing that mindset is going to come from recognizing the power that food holds and then living in a way that reduces the power, not thinking that you can yourself out of experiencing it. You will experience the pull and power of processed foods because you are a freakin HUMAN. This is why I DON'T like messages like the one in the attachments because they fail to account for brain chemistry and put ALL the fault on mindset. This is not something you can just think your way out of! While you CAN have these kinds of foods in your diet, the takeaway to think about is addressing your habits around them to be the MOST helpful to you long term. There are all these messages on social media these days saying if you restrict certain foods you will binge on them later on. According to science, the opposite seems to be true. The more you eat whole, unrefined foods, the more you will desire them. As long as you are not restricting portion sizes. We'll get into that later on, but for now please do yourself a favor, stop beating yourself up for how you've failed so far and instead realize you are human and that you need to focus on creating new habits not changing your mindset overnight. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!
Your Action Steps for this Lesson 1️⃣ Watch the next Lesson Hello guys! Lesson 1 in Stage 1, are you excited!? In this lesson, you'll be learning why you're not losing weight. This is the KEY to understanding what to do as you move through the course. Check out the graph in the attachments to help you visualize what we're talking about. 📌 We currently do not have a comment section in the NEW Member HUB but while we work on this feature, we encourage you to get a notepad and write down your action steps instead or share that in the Facebook group!