Lessons and home­work instruc­tions for each week will be post­ed here, as they’re ready.

Week 1

Les­son 1 — My sto­ry (27 min)

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Home­work instruc­tions and Intro to course (7 min)

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Week 2

Les­son 2 — Big buts and big­ger yeses (10.5 min)

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Home­work instruc­tions (5 min)

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Week 3

Les­son 3 — You need two oars; self care part 1  (21.5 min)

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Home­work instruc­tions (4.5 min)

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Week 4

Les­son 4 — Emo­tion­al eat­ing and renew­ing the mind part 1 (11 min)

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Last thoughts and home­work instruc­tions (9.5 min)

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PS: Oh yeah, one more thing… (2.5 min)

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Click to find your resource pages. Pass­wrd: Andover

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Week 5

Les­son 5, part 1 — Veg­gies and fats; macro nutri­ents and micro nutri­ents (17 min)

After lis­ten­ing to part 1, get out the food and serv­ing stuff you brought, and let every­one get them­selves a few sam­ples of dress­ing, and some veg­gies to dip into them. Once every­one is set­tled in and eat­ing, you can begin the audio for part 2 of the lesson.

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Les­son 5, part 2 — A lit­tle more about veg­gies and fats (11 min)

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Home­work instruc­tions (4 min)

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Week 6

Les­son 6, part 1: self-care and renew­ing the mind (13.5 min)

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Les­son 6, part 2: more on renew­ing the mind (7 min, + about 20 min to do exercises)

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Home­work instruc­tions (8 min)

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Revised home­work instruc­tions (doc file)

Pod­casts mentioned:

Pod­cast about find­ing ways to rest (do self-care) in the every­day: bit.ly/lazy-genius-rest

About begin­ning the renew­ing of the mind prac­tice: bit.ly/br-beginner-advice

If you’re hav­ing a hard time mak­ing your­self do the renew­ing your mind exer­cise: bit.ly/br-make-yourself-renew
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Books mentioned in this lesson:

To see the book on Ama­zon, click the image. 

I Deserve A Donut — by Barb Raveling

For this excuse and many oth­ers, the author pro­vides a set of ques­tions to help you slow down and think through why you’re being tempt­ed to break your bound­aries, as well as a list of scrip­ture to speak the truth to yourself.

The Renew­ing of the Mind Project — by Barb Raveling

Sim­i­lar in for­mat to I Deserve A Donut (above), but broad­ened to include non-eat­ing issues such as pro­cras­ti­na­tion, lack of con­fi­dence, per­fec­tion­ism, regret, and many more.

 

Note: The book links are Ama­zon affil­i­ate links. If you buy after click­ing one of them, I get a wee per­cent­age, but there’s no addi­tion to your cost. 🙂

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Week 7

Les­son 7, part 1 — What pro­tein does for you (10.5 min)

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Les­son 7, part 2 — Flex­i­ble meal plan­ning (16 min)

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Home­work instruc­tions and a few tips (9 min)

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Pod­cast home­work (20.5 min)

The Lazy Genius Stocks the Kitchen — how to make your own list that works for you.

Optional helps…

What my meal plan looks like right now:

(I only plan five days a week.)

my flexible meal plan

Meal plan work­sheet: Here’s the work­sheet for cre­at­ing your own pro­tein-cen­tered flex­i­ble meal plan. (Same one found on pg 63 in the work­book.) You may print as many of these as you like for your own per­son­al use.

Flex­i­ble meal plan work­sheet pdf

More info on stock­ing the freez­er and kitchen: Here are a cou­ple posts I wrote on what I keep and how I store it. As the Lazy Genius says, this is just an idea gen­er­a­tor; mod­i­fy it so it works for you.

How I stock my freezer

30 things I stock my kitchen with for easy meals

 

Week 8

Les­son 8, part 1: Diets (10 min)

Les­son 8, part 2: Bound­aries (12.5 min)

Home­work instruc­tions (1.25 min)

Hand­out: Pos­si­ble elim­i­na­tion diets

Book men­tioned: Wired to Eat

Week 9

Les­son 9, part 1: Cravings

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“Blood sug­ar chart” video:

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Les­son 9, part 2: Carbs — what they do

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“Carbs in your body” video:

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Les­son 9, part 3: Carbs — how many should I be eating?

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Home­work instructions

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Oth­er:

The Extra­or­di­nary Sci­ence of Addic­tive Junk Food (“New York Times” article)

My meal template

Chart: How many carbs should I eat?

»> SPECIAL MESSAGE FOR VIRTUAL GROUPS ONLY: Read this file to find out how you can help me AND enter to win an Ama­zon gift card!

Week 10

Les­son 10, part 1: page 42 (3 min.)

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Les­son 10, part 2: pages 43 and 44 (11 min.)

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Home­work instruc­tions (2 min.)

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Link: Instruc­tions on rein­tro­duc­ing foods after an elim­i­na­tion diet > Scroll down to “Step 2”

»> SPECIAL MESSAGE FOR VIRTUAL GROUPS ONLY: Read this file to find out how you can help me AND enter to win an Ama­zon gift card!

Week 11

Les­son 11: Spe­cial event bound­aries (14.5 min.)

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Home­work instruc­tions (14 min.)

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Link to books list­ed on pg 47 (and oth­er books) alpha­bet­ized by author.

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Printables:

“Deal­ing With Push­back” — Tips for han­dling peer pres­sure about your food choices

“No Lone Rangers in the Wilder­ness” — Why you need a team, and who might be on it

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Survey links:

Tes­ti­mo­ni­al sur­vey — What you’d tell oth­ers (you can be named or anonymous)

Feedback/suggestion sur­vey — Help me improve the course!

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Week 12

Les­son 12: wrap­ping up (13 min, plus breaks for dis­cus­sion time)

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Home­work instruc­tions (3.75 min)

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