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Slim on Starch
Pre-Start Materials
Do This Before Sunday!
Slim on Starch Calendar 🎥 (2:24)
Platforms 🎥 (2:59)
What Happens on Sunday? 🎥 (2:38)
Bonus Points
Welcome to SOS!
Welcome to SOS! 🎥 (6:58)
Week 1: Coaching Logistics
Group Calls with Emmie 🎥 (3:22)
Reserve Your Spot on a Group Call with Emmie
Nutrition Coaching 🎥 (1:07)
How To Submit Food Photos 🎥 (3:16)
Submitting Food Photos FAQs 📝
Mindset Coaching 🎥 (0:58)
How To Submit Your Mindset Journal 🎥 (3:51)
The Healthie Chat 🎥 (10:19)
Week 1: Documents
Week 1 Documents 🎥 (9:54)
Week 1 Documents 📝
What's Next? 🎥 (2:01)
Week 1: Mindset Exercise
Mindset Exercise vs. Mindset Journal (3:42)
Your Food Philosophy 🎥 (13:06)
Week 1 Mindset Exercise 📝
Week 1: Weekly Live Q+A Sessions
Group Calls vs. Live QA's 🎥 (1:17)
Submit Your Questions HERE!
Join The Community
Recorded Live Q+A Archives
Week 1: Nutrition Content
How to Follow Your Plate Builder 🎥 (5:46)
Calorie Density 🎥 (17:31)
Wet Starch vs. Dry Starch 📝
The 6-Step Slim on Starch Process 🎥 (4:28)
ALL IN vs. EASE IN 🎥 (15:38)
Looking BIG Picture 🎥 (7:14)
How to Choose Your Goal Weight 🎥 (25:51)
A Quick (But Important!) Note on BMI 🎥 (2:05)
How Fast Will You Lose Weight? 🎥 (3:24)
Supplements
Weighing Yourself 🎥 (8:41)
Slim on Starch Recipes 📝
Example Plate Builders 📝
Beat the Bloat Survival Guide 📝
Example 6-Week Meal Plan 📝
Week 1: Mindset Content
Key Traits of Successful Clients 🎥 (6:21)
Discomfort 🎥 (6:35)
Stages of Change 🎥 (11:01)
Temptations for Later Foods 🎥 (7:49)
Outcome Goals vs. Action Goals 🎥 (2:57)
The Next Chapter 🎥 (2:32)
[Optional] The Next Chapter: Your Phone Background 📝
Early Access to Week 5 Documents
Introduction
Restaurant Cheat Sheet 📝
Restaurant Call Script 📝
SOS-Friendly Chain Restaurants 📝
So You’re Traveling… 📝
So You’re Going on a Hike... 📝
So You’re Going Camping… 📝
So You Have A Special Occasion 📝
Quick On-The-Go Foods 📝
So It's A Holiday... 📝
"I Made This Especially For You!" 📝
Week 1 Cliff Notes
Week 1 Cliff Notes 🎥 (4:37)
Optional: Download The Teachable App
Optional: Download The Teachable App 🎥 (3:09)
Your First Nutrition + Mindset Check Ins Are Coming This Week!
How To Receive & Respond Back to Your Weekly Nutrition & Mindset Check Ins (4:21)
Week 2: Nutrition Content
Introduction 🎥 (1:18)
Advice From The Greats 🎥 (9:40)
What The Evidence Shows 🎥 (5:39)
Oil-Free Cooking Methods 🎥 (13:16)
Oil-Free Cooking Cheat Sheet 📝
Seasonings 101 🎥 (8:37)
Seasonings Cheat Sheet 📝
Food Prep vs. Meal Prep 🎥 (3:11)
In The Kitchen: How to Food Prep 🎥 (21:54)
Food Prep Recap & KISS Meals 🎥 (3:30)
Common Mistakes 🎥 (2:53)
Food Prep Game Plan and Tracker 🎥 (1:13)
Food Prep Game Plan and Tracker 📝
Food Prep Cheat Sheet 🎥 (0:37)
Food Prep Cheat Sheet 📝
Quick On-The-Go Foods 📝
Foods To Keep At Work 📝
Week 2: Mindset Content
Introduction 🎥 (4:21)
The Waitress Metaphor 🎥 (4:24)
Future Self Visualization 🎥 (4:14)
Future Self Visualization 📝
Discovering Your Primary Foods 🎥 (5:51)
Discovering Your Primary Foods 📝
Classifying + Ranking Your Primary Foods 🎥 (3:54)
Classifying + Ranking Your Primary Foods 📝
Example: Classifying + Ranking Your Primary Foods 📝
Your Primary Foods Jar 🎥 (2:31)
Social Media Detox 🎥 (5:04)
Week 2 Cliff Notes
Week 2 Cliff Notes 🎥 (2:43)
Week 3: Nutrition Content
An Update On Your Food Photos 🎥 (1:45)
Introduction (3:06)
Plate Builders Overview 🎥 (1:32)
Plate Sections Overview 🎥 (1:19)
Why STARCH? 🎥 (6:39)
STARCH: Are bread, pasta, noodles, and corn tortillas allowed? 🎥 (2:42)
Why VEGETABLES? 🎥 (3:03)
Why FRUIT? 🎥 (3:24)
FRUIT: Are smoothies, juices, or dried fruits allowed? 🎥 (3:11)
Why LEGUMES? 🎥 (3:50)
LEGUMES: Is tofu allowed? 🎥 (2:21)
Nuts, Seeds, and Avocado? Can I Have Those? 🎥 (4:14)
Why These Ratios? 🎥 (1:49)
Satisfaction Factors 🎥 (2:32)
Plate Builder B 🎥 (2:05)
Plate Builder A 🎥 (4:38)
Plate Builder C 🎥 (2:37)
Will I Ever Change Plate Builders? 🎥 (5:15)
So You Hit a Plateau... 📝
Week 3: Mindset Content
Midpoint Check In 🎥 (13:12)
Midpoint Check In Worksheet 📝
Planning Ahead: The Master's Program 🎥 (13:08)
Week 3: Bonus Mindset Content
Break Up with Self Destructive Behavior 🎥 (4:01)
Break Up with Self Destructive Behavior 📝
The Goodbye Letter 🎥 (5:46)
The Goodbye Letter 📝
The Make Up Letter 🎥 (3:15)
The Make Up Letter 📝
Week 3 Cliff Notes
Week 3 Cliff Notes (4:29)
Week 4: Nutrition Content
Introduction 🎥 (3:14)
The Fullness Fallacy 🎥 (3:13)
Make Friends With Hunger 🎥 (1:39)
What Does "Full" Feel Like? 🎥 (2:56)
Hunger-Fullness Scale 🎥 (5:09)
Hunger-Fullness Scale 📝
What Number on the HF Scale Should I Aim For? 🎥 (3:07)
Litmus Test 🎥 (2:00)
Mindset Shifts 🎥 (6:55)
Tips for Overeaters 🎥 (5:40)
Groundhog Eating 📝
Breaking Free From External Cues to Eat 🎥 (6:27)
Three Stages of Honoring H-F Cues 🎥 (1:16)
Week 4: Mindset Content
Week 4 Mindset Journal 🎥 (1:04)
Hunger-Fullness Exploration 🎥 (4:34)
Hunger-Fullness Exploration 📝
Re-Learning Your Body Sensations 🎥 (5:45)
Re-Learning Your Body Sensations 📝
Feelings + Sensations List 📝
Trusting Your Intuition 🎥 (3:49)
Trusting Your Intuition 📝
Week 4 Cliff Notes
Week 4 Cliff Notes 🎥 (2:27)
Week 5: Nutrition Content
Introduction 🎥 (3:34)
Three Branches: Places, Other People, Yourself 🎥 (3:37)
PLACES: The Two Golden Rules 🎥 (5:07)
PLACES: Restaurant Cheat Sheet 📝
PLACES: Restaurant Call Script 📝
PLACES: SOS-Friendly Chain Restaurants 🎥 (1:16)
PLACES: SOS-Friendly Chain Restaurants 📝
PLACES: Not-Your-Choice Restaurants 🎥 (3:06)
PLACES: So You’re Traveling… 📝
PLACES: So You’re Going Camping… 📝
PLACES: So You’re Going on a Hike... 📝
PLACES: So It's A Holiday... 📝
PLACES: Social Gatherings 🎥 (3:13)
OTHER PEOPLE: My Top 2 Tips 🎥 (2:55)
OTHER PEOPLE: Comments About Your Food 🎥 (2:52)
OTHER PEOPLE: Comments About Your Body + Offering You Non-SOS Food 🎥 (3:55)
OTHER PEOPLE: Mourning the "Old You" 🎥 (0:54)
OTHER PEOPLE: "I Made This Especially For You!" 🎥 (3:18)
"I Made This Especially For You!" 📝
OTHER PEOPLE: Have The Hard Conversations 🎥 (0:51)
OTHER PEOPLE: They Say, You Say… 📝
YOURSELF: Navigating Temptation 🎥 (4:05)
Week 5: Mindset Content
Reasons Why I Love Eating SOS 🎥 (1:39)
Reasons Why I Love Eating SOS 📝
Finding Your WHY 🎥 (6:09)
Finding Your WHY 📝
Strategies I Will Use When I Don't Want to Eat SOS 🎥 (3:51)
Strategies I Will Use When I Don't Want to Eat SOS 📝
Should I Stay On Plan? Pros + Cons List 🎥 (1:58)
Should I Stay On Plan? Pros + Cons List 📝
Social Event Planner 📝
Week 5 Cliff Notes
Week 5 Cliff Notes 🎥 (4:25)
Week 6: Nutrition Content
Introduction 🎥 (0:52)
Foundation Foods 🎥 (1:04)
Master's Program Brainstorm 🎥 (2:00)
Master's Program Brainstorm 📝
Master's Program Task #1 🎥 (1:35)
Healthy Richer Foods 🎥 (2:10)
Master's Program Task #2 🎥 (1:28)
Three Types of Food 🎥 (2:00)
Master's Program Task #3 🎥 (2:08)
Choosing Your Signature System Events 🎥 (2:46)
Finishing Your Brainstorm Worksheet 🎥 (3:00)
Master's Program Tiers + Pricing 🎥 (1:10)
FAQs 🎥 (2:54)
How To Sign Up for the Master's Program
Updated Slim on Starch Calendar 🎥 (0:58)
Week 6: Mindset Content
Why You Need a System 🎥 (2:09)
What Happens if You Don't Have a System 🎥 (3:04)
On a Diet vs. On Your System 🎥 (2:56)
SOS Mentality vs. Diet Mentality 🎥 (2:26)
Going Fast vs. Going Far 🎥 (0:52)
The Inflection Point 🎥 (2:41)
The Circle of Wellness 🎥 (1:44)
So You Have A Special Occasion 📝
Mindset Exercise: Master's Program Visualization 🎥 (4:54)
Mindset Exercise: Master's Program Visualization 📝
SOS Goals Check In Worksheet (Week 6 Mindset Journal)📝
Next Steps: The Master's Program
The Master's Program Overview (Includes Pricing) 🎥 (13:08)
Bonus Modules
Cravings, Emotional Eating, and Binge Eating 🎥 (38:58)
"If, Then" Worksheet for Cravings
Stress Ladder 📝
Bonus Materials Study Guide 📝
The Menstrual Cycle 🎥 (6:17)
Reframe The Scale Worksheet 📝
Live Q+As
Live Q+A Archives
February 24, 2025 (19:32)
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