"I marvel constantly at the simple genius of your reverse message - to add in rather than subtract." Bronwyn, Australia

The Stacking Plan

‘Your diet plan has not just given me a fish, it has taught me HOW to fish.’ Natasha
‘There aren’t any other books which actually teach you how to eat.’ Claudia
‘The best book I have read on my entire three-year nutrition course – I think it’s absolutely amazing.’ Annabel

 

My latest book is The Stacking Plan (Peach, UK, 2015). The point of the Plan is that you add in good things one at a time so that you don’t have to think about giving things up and you don’t have to make a lot of changes all at once.

I devised the Stacking Plan in order to help people get the nutrition they need without having to feel overwhelmed by a huge transformation or to feel that they have to deprive themselves or ‘diet’. As well as improving health, the Plan also helps people to lose weight without going hungry.

The book describes ten what-to-eat factors everyone should know in order to have a basic optimum diet. Each week, you take on just one good new habit, ‘stacking’ the habits on top of each other. You can eat whatever else you like – so long as you take on that week’s habit. There’s no need to worry about the ‘bad’ habits – people who do the Plan generally find that those take care of themselves.

The ten weeks are: Breakfast Week, Fruit Week, Vegetables Week, Proteins Week, Carbohydrates Week, Fats Week, Digestion Week, Probiotics Week, Drinks Week, and No More S.A.D. [Standard American Diet].

The book also contains key lifestyle tips and some basic, easy recipes using the principles of the Plan.

Comments from my two Stacking Planners featured in the book:

Ollie

‘I have really enjoyed and benefited massively from the Plan. Six months on I’m still getting the benefits, am almost two stone lighter than when I started and am still finding I have lots more control over what I eat’ (April 2015)

‘One year on from doing the Stacking Plan, I have lost three stone, my cholesterol has dropped from 7.5 to 5.4, and my blood pressure is well down. So I am no longer in the “this guy is heading for a heart attack or stroke in the next 10 years” zone. For someone who was prescribed statins, supposedly for the rest of my life, at the age of 24 this feels pretty massive!’ (October 2015).

Claire

‘I love the Stacking Plan because it gives you control over your food, not the other way around like with usual diet plans. This way I’m the boss, not my eating habits, which has always scuppered my success in losing weight in the past.’

What readers say about The Stacking Plan:

‘Your book has not just given me a fish, it has taught me HOW to fish.’

‘There aren’t any other books which actually teach you how to eat.’

‘The best book I have read on my entire three-year nutrition course – I think it’s absolutely amazing.’

‘I genuinely think The Stacking Plan is amazing.’

‘By adding in good stuff you automatically eat less of the unhealthy foods and so your diet improves without any sense that you are depriving yourself of your favourite foods.’

‘I have just started implementing the stacking plan and have already felt better, more energy and lost 3 lbs.’

‘This plan has changed the way I diet…it has ‘re-set’ me and I no longer feel I have to miss out…as it’s all about adding things in and my body has been craving healthier foods since I started it…would highly recommend…think this is the dieting plan for the future!’

‘First diet book that has ever worked for me.’

‘This book…explains all the things in a clear, concise, authoritative and readable way.’

‘Positive, intelligent plan to kickstart healthy eating.’

‘Sally Beare is a no nonsense nutritionist who tells it like it is. She seems to really understand the pitfalls of most diet plans…she’s ensured that even with the worst willpower in the world, you can lose weight following her easy steps. Highly recommend.’

‘I did the Stacking Plan as one of the author’s volunteers, I have lost 2 stone, feel fitter, healthier and more energised…the changes I have made have given me the control over what I eat for the long term.’

‘Loving the gentleness of the Stacking Plan together with the abundance of nutritional information in one little book.’

‘The taking on good habits instead of trying to get rid of all the bad ones in one go is inspired, from a veteran yo-yo dieter’s point of view! As is giving up the idea of ‘dieting’ forever. Really enjoying it so far – thank you.’

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Since it's so hot, it's a good time to eat as much of this riDICulously delicious raspberry ripple ice cream as possible. I had to eat two bowls full just now as it kept melting whilst I took the photo. It's easy and fun to make - it's best if you have an ice cream maker (you can get a simple one for about £40).

INGREDIENTS: cashews, soya milk, coconut oil or manna, 1 lemon, vanilla, sea salt, maple syrup/agave syrup, 1 tin creamy coconut milk, 1 small tin coconut cream (optional), berries, cornflour.

- soak 1 cup cashews for a minimum of 2 hours (overnight is good)
- bring to a simmer 1/2 cup soya milk + 1 tin coconut milk + 2 tbsp coconut cream (optional - if your coconut milk is really creamy you may not need it) + a squirt or two of agave/maple syrup
- take a little out and mix it with 1 level tbsp corn flour to a paste, add it back, and simmer gently for 5 mins
- put the soaked cashews in a nutribullet or vitamix type blender with the rest of the ingredients + 2 tbsp coconut oil or coconut manna + the juice of 1 lemon + a pinch of salt + 1/2 tsp vanilla and blend until smooth. Cool for an hour.
- put it an ice cream maker and churn for 20-25 minutes
- just before the end add raspberries or any other berries - you can squash them up with a fork and add a squirt of agave or maple syrup if you want it sweeter.

You can get the full recipe (this is a simpler version) from Health Nut Nutrition's blog - it's called 'strawberry cheesecake icecream with a graham cracker crumble'.
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