10 SlowCarb Shortcuts Even Tim Ferriss Doesn’t Know About

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Legal StuffThe information contained in "10 Slow-Carb Shortcuts Even Tim Ferriss Doesn't Know About (Yet)" is meant to serve as a companion to Slow Carb Foodie. The tips and ideas found herein were gathered by the authors over the course of their time following the slow-carb diet. Summaries, strategies, tips and tricks are only recommendations by the authors, and reading this eBook does not guarantee that one’s results will exactly mirror our own results. The authors of "10 Slow-Carb Shortcuts Even Tim Ferriss Doesn't Know About (Yet)" have made all reasonable efforts to provide current and accurate information for the readers of this eBook. The authors will not be held liable for any unintentional errors or omissions that may be found. This eBook has no affiliation with Tim Ferriss other than we love his work and follow his recommendations in The 4-Hour Body. There is no official connection between this eBook and Tim Ferriss. The material in "10 Slow-Carb Shortcuts Even Tim Ferriss Doesn't Know About (Yet)" may include information, products, or services by third parties. Third Party materials comprise of the products and opinions expressed by their owners. As such, the authors of this guide do not assume responsibility or liability for any Third Party Material or opinions. The authors may receive small compensation by these third parties should you decide to purchase from them via the links in this book. The publication of such Third Party materials does not constitute the authors’ guarantee of any information, instruction, opinion, products or service contained within the Third Party Material. Use of recommended Third Party Material does not guarantee that your results will mirror our own. Publication of such Third Party Material is simply a recommendation and expression of the authors’ own opinion of that material. Whether because of the general evolution of the Internet, or the unforeseen changes in company policy and editorial submission guidelines, what is stated as fact at the time of this writing, may become outdated or simply inapplicable at a later date. This may apply to the Slow Carb Foodie website platform as well as the various similar companies that we have referenced in this eBook. Great effort has been exerted to safeguard the accuracy of this writing. Opinions regarding the slow-carb diet have been formulated as a result of both personal experience, as well as the well documented experiences of others. You may freely redistribute this e-book provided it is unaltered from its original form. This book is not for resale. All trademarks and registered trademarks appearing in "10 Slow-Carb Shortcuts Even Tim Ferriss Doesn't Know About (Yet)" are the property of their respective owners.

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Realizing the dream It’s a wonderful thing, isn’t it? The whole idea of dropping fat quicker than you can buy clothes to keep up with it. The rapid fat loss in The 4 Hour Body seems almost too easy to believe. I think Tim forgot to add “results not typical; your mileage may vary” on the cover. __________________ The honest truth, though, is that while most people don’t see 20 pounds of fat fall off in a month, most people DO see a weight loss they haven’t seen in ages, if ever. You’ve probably also noticed quite the difference in energy levels since starting, too. And when it’s new, it’s easy as pie to keep going. The problem is that life gets in the way.

The secret to success You have to set yourself up for wins, and what’s the best way to win? By cheating. Or if you prefer, we’ll use the term “shortcuts”. I don’t want anyone to get mad at me for teaching bad habits. Let’s be honest: shortcuts are almost essential in today’s busy lifestyle, and we’re always looking for them. Why

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do people spend so much money at Starbucks? Because it’s quicker and easier than making coffee at home. It’s a shortcut. The truth is if you’re going to be successful at your fitness efforts, you’ve got to find a way to make it easier to follow. You’ll still have lots of work to do, so you won’t feel like you’re getting something for nothing. These tips will make it much easier for you to focus on the rest of the work you need to do to get yourself into the best shape of your life. Most of these shortcuts revolve around food preparation. We spend a lot of time in a day eating (at least an hour and a half to two hours if you’re doing it “right”), and even more time cooking. By implementing a few easy shortcuts, you can cut the prep time to just a fraction. And the best part: if you’re prepared, you’ll increase your chances of sticking to your eating plan and minimize your chances of cheating. Let’s get into the shortcuts, shall we?

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Tip #1: Outsource your shopping One of the most time consuming activities you’ll partake in that is only for the preparation of your fit lifestyle is grocery shopping. On a good day, you’ll spend 30 minutes in the store just buying what you’ll need (often you’ll spend an hour or more). If you live in most urban areas you can order your groceries online and have them delivered. It shouldn’t be too expensive to find someone to do your shopping for you. A small surcharge is a paltry price to pay if this gives you more time to prep some delicious meals for the week. You should also be saving tons of money (and guarding against opportunities to cheat) by not eating out! Like local foods? Try this out.One awesome way to outsource your shopping is to join a CSA. Most cities will have co-ops you can join where you’ll be able to get the freshest, locally grown produce anywhere. They’ll usually run anywhere from $50-$100 a month, but to get the best produce you can get delivered to your door (or very close by, anyway) is worth it. Think about this: by joining a local CSA and buying in bulk, our grocery bill per month for two adults is right

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around $250 a month. You might even be able to go lower than that! Still don’t want to cough up the money? Here’s a few other ideas:

● Partner up with a neighbor and take turns doing each other’s shopping. You’ll only have to go half as much.

● Find a student who can pick up your groceries for you● Hire someone on Task Rabbit or Craigslist to pick up your groceries for you

Tip #2: Prepare your veggies for the week all at once One of the most time-consuming aspects of cooking is all the chopping. If you’ve got veggies pre-chopped, it’s easy to throw them in a salad, a stir fry, or a pan with a bit of olive oil for dinner or snack on raw veggies. There are two solutions for this.

● Chop up all your veggies for the week and store them in Tupperware containers in the fridge.

● Buy pre-chopped veggies from the grocery store (they are pretty affordable from Trader Joe’s)

photo credit: Jellaluna

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Tip #3: Make any veggie taste good Is it still hard for you to choke back asparagus or broccoli? This is the tip for you. I’m not messing around here. If you haven’t tried roasting your veggies, you are truly missing out. Roasting caramelizes the veggies getting rid of any bitterness. It’s perfect for people who hate veggies but know they need to eat them. My personal faves are cauliflower and broccoli and pumpkin/squash. I even like Brussel sprouts now. Can you believe it?! Here’s how to get awesome veggies every time:

1. Take a few cups of veggies chopped into uniform bite-sized pieces and toss in 1-2 tbsp of olive oil and a dash of sea salt.

2. Roast for 10-30 minutes (depends on the veggie) at 400°F, tossing occasionally. Hate veggies? Start with cauliflower. Cut it fairly small and roast it until it gets golden brown. Now just try to tell me you don’t like cauliflower. I promise it doesn’t even taste like cauliflower. I could eat this all day long. Love veggies but want to liven them up? Check out this great tip for some spicy, flavourful roast veggies.

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Tip #4: Keep emergency snacks nearby

There are going to be times when you’re away from your home or office and have no good Slow Carb options available to eat. You’ll want to be prepared for those times with a few non-perishable (or slow to perish items) that are always there waiting for you. Some good options to have on hand for those occasions are: - Jerky with no added sugar - check ingredients (try turkey, beef or buffalo) - Pre-made protein shakes - Protein powder pre-measured into a shaker so all you need to do is add water - Nuts – keep a packet of nuts or pre-measured Ziplock bags of nuts ready A note about the protein shakes: a lot of them use artificial sweeteners which can make you feel hungry when you’re really not. You also need to make sure you’re getting the right kind of protein. What you want to look for is some whey protein isolate powder. I’d recommend getting unflavored protein powder and a can of cocoa powder. Mixing the two will make a tasty shake that doesn’t have anything hidden.

Bonus - if you’re near a grocery store and need a snack you can usually grab any of these items, or pick up some cottage cheese or veggies + nut butter or veggies + hummus. Not ideal, but much better than blowing your eating plan altogether!

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Tip #5: Rotisserie Chicken is a life-saver Rotisserie chicken saves you so much time because it’s already cooked. Eat it as a meal with your family or take the leftovers to throw in salads for a few days. If rotisserie chicken is too pricey for your budget, learn to cook a whole chicken (it’s actually much easier than it sounds) or cook up a huge batch of chicken breasts or thighs at the beginning of the week. You can throw these into salads, omelets, curries or stir fries. Typically, though, a fully-cooked chicken will only cost a couple dollars more than a frozen whole bird. Check your local grocery stores and Wal-Mart to find out when they mark down their rotisserie chickens. You can get them for as little as $2 if you go at the right time.

Tip #6: Keep some staples on hand I’m not a big fan of frozen veggies, but it’s nice to know you have some back-up healthy food in the freezer for when you can’t make it to the store. Frozen is cheaper and you don’t have to worry about frozen veggies going bad. Supposedly they are just as healthy (and oftentimes more healthy) than fresh veggies as they’ve been frozen at the peak of ripeness. Toss them in the microwave or a stir fry. No need to be a veg snob, especially if you’re really busy.

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Some other must-have staples:● Cans of beans and lentils● Cans of tomatoes● Your favorite Slow Carb approved condiments and spices● Cooking oils

Tip #7: Keep a carton of liquid eggs or egg whites on hand Every minute in the morning counts when you’re in a rush, and cracking and separating eggs takes time. If you have a carton of liquid eggs or egg whites on hand, you can bust out an omelette or a scramble in less than 3 minutes, especially if you’ve prepped your veggies. With liquid eggs on hand, you can whip up a gourmet breakfast like this in under 3 minutes.

Tip #8: Pre-make your breakfast If even a few minutes in the morning is time you don’t have to prep breakfast, premake an egg casserole or egg muffins. You’ll spend about 20 minutes prepping over the weekend, and breakfast will be a quick 40 second heat-up in the microwave. There’s tons of recipes online. Just do a google search for “low carb egg muffins” or “low carb egg bake”.

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Here’s a great slow-carb breakfast casserole from Jason at Finding My Fitness:Ingredients

● 2 cups white beans, mashed● 8-10 eggs, scrambled● a few splashes of coconut milk● 1/2 each: onion, green pepper, red pepper; sliced● 5 or 6 portabellini mushrooms, sliced● 1 cup cooked spinach● 1/2 lb sausage, cooked and fat removed● Some shakes of sage, thyme, garlic salt, pepper, oregano

Directions

1. Preheat your oven to 375 F2. Add about 1 tbsp EVOO to a hot pan and dump in the

beans with some garlic salt and other spices (your taste). Cook for a minute, stirring, and mash well with a wooden spoon.

3. Spread the beans in a greased (cooking spray works well) 9x13in pan. Place uncovered in the oven while you prepare the rest (about 5-8 minutes).

4. Saute the peppers, onions, and mushrooms in a pan until hot but still a bit crisp (I like to reuse the sausage pan, but without the grease)

5. Scramble your eggs in a bowl and add the coconut milk and some herbs and spices, blending well.6. Throw the sausage and veggies into the pan, over the slightly-cooked beans. Pour the eggs on top of it all.7. Cover with aluminum foil and bake for about 40 minutes.8. Remove the aluminum foil and cook for another 10 minutes to crisp any bits of veggies that are not covered with eggs.9. Let it sit for a couple minutes to give the casserole a chance to settle, cut up, and enjoy!

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Tip #9: Make jumbo batches of your staples Most Sundays I make enough chili to feed a small army. I usually eat a bowl for lunch. I then pack the rest into Tupperware and put half in the fridge and half in the freezer. Here’s a few other easy to “batch” items.

● Soups and stews● Curries● Lentils (in the beginning I made enough lentils for the week and kept them in one big Tupperware

container to dish out at each meal)

Tip #10: Make jumbo batches of Non-Slow Carb foods for your family I know you’re thinking.... what?!? If you have a family member or significant other not doing Slow Carb, one of the greatest challenges (not to mention time-sucks) is preparing two meals. If you can’t get your family on board (at least not now), you can at least try to simplify your meal-planning by pre-making some of their favorite staples or keeping some easy to prep carb side dishes on hand. That way you can make one Slow Carb friendly meal and give them a side dish to keep them happy. This is also a great way to wean your family into making better choices with the carb they eat (whole, unprocessed foods instead of pasta, French fries, etc.) Here are two easy options:

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● Potatoes can just be jabbed with a fork and popped in the oven for 30 minutes or so. Microwave for a minute first to halve the cooking time.

● Cook a big pot of rice or quinoa with a enough for a few days. Keep in the fridge and portion out at meals. Beware: I wouldn’t advise this if you can’t resist the temptation. It worked for me because I could prepare Slow Carb meals for myself + add a carb side dish for my boyfriend, and he didn’t feel like I was feeding him “diet food.”

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Thanks, y’all! Thanks for checking out 10 Slow-Carb Shortcuts Even Tim Ferriss Doesn't Know About (Yet). We hope you found these tips helpful. Feel free to share this information with others! If you want even more recipes and tips, head on over to SlowCarbFoodie’s recipe index and the SlowCarbFoodie Kitchen. We’ve got a bundle, and we’re always adding more. We wish you luck on your journey to better health and weight loss. Slow Carb Foodie

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About the authors

Laura Dinstell is the founder of SlowCarbFoodie. She’s been following a slow-carb eating plan since January 2011 and prides herself on being able to make delicious and healthy meals that no one would suspect are healthy. She’s also way too busy to spend hours in the kitchen every day. If you’d like more slow-carb and paleo recipes and time-saving cooking tips, head over to SlowCarbFoodie.com and be sure to subscribe to the mailing list.

Jason Jacobs is the founder of FindingMyFitness. He’s been losing fat living and writing about the slow-carb diet since the end of 2010. If you enjoyed his egg casserole recipe, check out more of his slow-carb and paleo recipes at Findingmyfitness.com. You can also subscribe to his mailing list to receive a series of 10 slow-carb recipes for free along with a few other goodies here and there.

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