Italian Sausage, Peppers and Mushrooms over Pasta - perfect to get back on plan

Hello friends! Sorry about the abandonment my blog has suffered! I just moved from an apartment to our new house and these days have just been too hectic and busy! Packing, unpacking, cleaning, etc... But it's all worth it! We're thankful, excited, happy and a bit scared like with every change!

Now if you are a Trim Healthy Mama like me... I will tell you some "THM related things ahead" if you're not... you can skip all my ranting/venting and go directly to the recipe! This is an "On plan" recipe but ANYBODY can enjoy it! If you love the recipe... then come back to learn more about this plan that is designed to help you improve your health, lose weight and enjoy food freedom!

Now... so... let's see some of the discoveries I made during this move and that I will share just for the sake of "keeping it real" and to show you that we are all on the same boat... yes this plan is easier for some than it is for others but it is definitely doable for everyone!

• I don't do very good with food when moving! I totally went off plan just because "I felt like it"... I just wanted to eat, eat and eat! I had lots of ice cream too!
• I am not like one of those people who find "sugar loaded things" horrible after they've been on plan for a while... ice cream tasted just as good as ever! (maybe even better? Don't know!)
• I could've totally stayed on plan if I had planned ahead... now... I don't plan on moving again but if it ever happens I will make sure I plan, cook and freeze meals ahead of time!
• Now... this is not "news" to me... but I will share it again! all that "off plan" food was definitely not worth it... Not only my shape is suffering the consequences but also my skin, mood and my poor stomach! I won't even go into details!

But the good news! This plan is for life... so ... we just pick up where we left off! After eating the way I did it's comforting to know that I can have fried eggs and bacon for my "first meal" when on plan again! And that's what I did! Don't "punish yourself" for going off plan! That's the problem with many diets! After you "sin" then you have to suffer through horrible "cleanses" or you feel like you should now eat less than 1400 calories a day and you spend your days eating "rabbit food" just because "you deserve it" for being such a bad girl! Who can live like that though? that "punishment" only makes you want to be "a bad girl" again and binge! That's not the case with THM! You can have really yummy, satisfying food that will make you realize you didn't even need to go off plan to begin with! So... that's my focus right now that I am on plan again! I am pretty much cooking Comfort Food "THM Style" and that's what I will be sharing with you today!

I am also making lots of delicious THM Smoothies with their amazing Pristine Whey Protein! I had been pacing myself when using it because it was out of stock but it's back along with all their amazing sweeteners (my favorite is their pure stevia extract) and their yummy peanut flour! You can find it all here:

Trim Healthy Mama Store 

And now... The recipe I promised: 

Italian Sausage, Peppers and Mushrooms over "Pasta" (S)
Yield: 4 generous servings

Ingredients:

• 1 lb. raw mild -or hot- (I use mild so my children can eat) Italian sausage (I use jennie-o Lean Turkey Italian Sausage)
• 1/2 large white onion (chopped)
• 1 large green bell pepper (seeded and cut into chunks)
• 2 large cloves of garlic, finely chopped.
• 2 tbsp. Extra Virgin Olive Oil
• 1 tsp. dried oregano 
• 1/2 a can (14 oz.) can of fire roasted diced tomatoes (undrained) - you can also use regular diced tomatoes.
• 1/4 tsp. salt (I use Himalayan Salt)- or to taste -
• roughly chopped fresh basil for garnish (optional)
• Grated/Shredded Parmesan Cheese For topping

Directions for Stove Top:

• Using a large skillet, heat the oil over med-high heat. Once the oil is hot, add the sausages and turn occasionally making sure all sides are browned (this will take about 10-12 minutes). Stir in the oregano and cook for 1 minute. Stir in the onions and peppers and cook until the onions are translucent, add the garlic, stir and cook for about 2 more minutes. Stir in the tomatoes, mushrooms, season with salt, reduce heat to low and let it all simmer together while you cook the pasta (or cauliflower)

Directions for slow cooker: (I would double the recipe for the slow cooker)

• Using a large skillet, heat the oil over med-high heat. Once the oil is hot, add the sausages and turn occasionally making sure all sides are browned (this will take about 10-12 minutes). Stir in the oregano and cook for 1 minute. Add the diced tomatoes with the juices, mushrooms and add some water (about 1/4 a cup), salt; simmer for 3 minutes.

In the bottom of a slow cooker arrange ONLY half of the onion-pepper mixture and then cover with half of the sausages and their sauce, cover with the rest of the onion-pepper mixture to form another layer and top it all with the rest of the sausage/sauce. Cover and cook for 4 hours on low.

Now... "The Pasta"

Instead of Pasta I use (for myself) steamed cauliflower (and then slightly "crushed" with a Potato Masher), while still hot I add some butter, garlic powder and salt to taste. I also use Roasted Spaghetti Squash (buttered as well and with garlic powder and salt)

For non-purists (I am not necessarily a purist but I am not fond of Frankenfoods if I can avoid them) but you could use 1 serving of Dreamfields Pasta) and still keep it an "S"

For a crossover for my family I use my very favorite (not-franken food) Tinkyada Brown Rice Pasta but that's an E so if you are going to use it with this stew it would be a crossover (great for you but not weight loss inducing)  
 
Right before serving remove the sausage links from your stew and cut them on a cutting board (carefully, they are hot!), return them to the skillet or slow cooker and stir! Serve your "pasta", top with the Italian sausage and garnish with fresh basil (optional). Top with grated parmesan!

Enjoy!!!

Now... I can't promise I'll be blogging again too often too soon.... another discovery I made is that I don't actually have a desk! Our apartment had built in desks and shelves so I am typing right now with the computer on my dresser in my bedroom using a chair from my dining set... trust me... it's as uncomfortable as it sounds!

I'll be back as soon as I can!

© Paloma K.

Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

THM Snacks for Moms on the Go

Every girl needs some chocolate! Having skinny chocolate at hand is life saving!

Hello beautiful Trim Healthy Mamas! am in the middle of moving so I am packing and cleaning and not much time of blogging! I am missing supporting newbies on fb, helping answer questions or give them encouragement... I'll be back soon! I promise! Once it's all settled!

For now... I am sharing some great ideas for snacks that you can enjoy "on the go" ... Last week it was all about sharing everyday THM menus It's all here on this Pinterest Board  and this week is all about Easy/quick recipes or those meals that you can prepare ahead and have them ready when you need them.

Last week's menus I put it together mostly from my own recipes... This week I am needing help from great fellow bloggers (Briana Thomas and Darcie from Darcie's Dishes)... I hope you will enjoy them, would you please let me know?

First, here are some tips of my own for quick/easy snacks on the go:

• Hard boiled eggs (S), always have a few cooked, peeled and refrigerated. They are great protein source and easy to just grab and eat.

• Prepare your veggies ahead and keep them in ziploc bags. Celery sticks are great (they sell the bag of pre-cut celery at Costco). Non starchy veggies are great for any setting so have them ready. Triple washed organic salad mixes are awesome! You can quickly fix yourself a great salad (those hard boiled eggs from point number 1 might help you too!)

•  Oikos Triple Zero yoghurts are always a life saver! And it's a great FP snack on its own! Lots of protein there!

• Protein Powder! always have some on plan protein powder close by! Smoothies sound more "intimidating" than they really are! Just throw 1 cup frozen berries in the blender, about 1/2 cup of unsweetened cashew or almond milk, some cocoa powder (optional), 1/2 scoop of whey protein, a splash of vanilla and stevia sweetener to taste and voila! You got yourself a great, delicious snack that will keep bad cravings away!

• Shop Smart: Always keep in your freezer, fridge or pantry (accordingly) sliced deli meat, cheese sticks, 1 - 2% cottage cheese, wasa crackers, almonds, unsweetened peanut/almond butter, and apples! Having the right ingredients on hand will help you stay on plan. You don't have to go hungry, ever!

• Please make some "Skinny Chocolate" There are many versions out there... The book has the basic recipe but I tweak my skinny chocolate to my own liking.. I don't even have a recipe I just keep tasting and tasting until I like it...  I substitute cocoa powder for Unsweetened Baking Chocolate and I use about 1 oz. of chocolate for each 1/2 cup of coconut oil (I don't like it too bitter) and I do grind my Truvia for a smoother texture:

A coffee Grinder works great: 



Now... enjoy some of the great THM snacks wonderful Briana Thomas and Darcie want to share with you today right here at The Coffee Shop:

Briana's:

- Favorite 5 Minute Drinks, Snacks, Shakes and Meals
- Easy Snack Balls

Easy Snack Balls, you have to get this recipe!

Darcie's:

30 Snack Ideas

So... I am coming back with some more recipes or tips for dinners/lunch that will hopefully make you make the big decision of joining Trim Healthy Mama or will make your journey even easier! If I am not here tomorrow just be a bit patient, like I said... I am in the middle of boxes and bags right now.


© Paloma K.

  Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

10 Easy THM Breakfasts for Moms on the Go

 Hello everybody! Today is a whole new day! If you didn't do too good last week or yesterday... just scratch that and take advantage of the new mercy that's available to you TODAY!

I hope you enjoyed my series of menus from last week... I am so happy to see many of you got inspired by them! Thank you for your comments (here on facebook), likes and shares! You are all too kind!

Now... last week I told you I want to put together a menu for Moms that are "on the go" recipes/tips for quick meals/snacks or just things that you can just prepare ahead to enjoy later...

I asked for help from fellow THM bloggers that I know and trust and I am going to share with you today some of those recipes that might help you feel like you don't have to spend "all day/everyday" in the kitchen. Some of these do require work and preparation, but they can be made in those times when you do have the time to be in the kitchen and then just store for when you are on the run.

Today it's all about breakfasts:

We got for you:

1. (S) Salted Caramel Chocolate Covered Strawberry Shake by Cate at The Fabuless Wife I love shakes like this! Packed with protein, just throw it all in the blender and TAKE IT with you! If you have a blender with individual cups like a Ninja you don't even have to worry about transferring your drink to any other container.

Easy Salted Caramel Chocolate Covered Strawberry Shake

2. Or how about you take some time during the weekend and prepare this delicious (E) Sprouted Wheat Cinnamon Scones by Judy at Wonderfully Made and Dearly Loved. She told me these store great and they are delicious! They sure look it!

3. Or try Jennifer's (E) Baked Blueberry Oatmeal from A Home with Purpose, she prepares this, puts it away in the fridge and eats it cold! It sounds yummy, and you're getting your e meals in!

4. You could also try her Warm Chia Porridge Dry Mix, she keeps it on hand and ready to avoid throwing things together in the morning.

5. If you are more of a "cereal in the morning" kind of person, you won't miss that on THM ... You can always get Ezekiel Cereal:

 and just have it with unsweetened almond or cashew milk for a perfect "E" and there's almost no preparation involved!

6. If you want you can also make your own cereal, I loved (S) The Nutty Banana Crunch Cereal also from Judy at Wonderfully Made and Dearly Loved, it's a great low carb cereal that you can prepare ahead, store in a glass jar and have it ready when you need it! I would double her recipe, here at home we liked it better with a bit of almond extract instead of banana extract. It really has a great crunch! I love it on its own!

7. You could also just have a slice of Ezekiel Bread toast with 1 tsp. of butter, 1 individual container of Triple Zero Yogurt and 1 cup of berries (I love it with strawberries). This would be an "E"

8.  You can never go wrong with Scrambled Eggs! Whole eggs are always an S (just some quick THM info) And Teresia from Nana's Little Kitchen has a very easy (S) Quick Spinach and Egg Breakfast

9. Leftovers! Yes... have dinner (or lunch) for breakfast! The most important thing you have to do is EAT! Don't skip a meal... Don't stay too long without food in your stomach... just make sure you stay within the appropriate setting (S, E or FP)

10. Fruit... If you go for fruit make sure it's not an abundant amount... Have some protein with it (Extra lean protein) to keep it an E (Fruit is always an E, except berries... those can be used in any setting -up to 1 cup- except for berries up to 1/2 cup if you want to use them in any setting. You can even grab 1/2 a banana and have one of those triple Zero Yogurts. The Chia Pudding from the book is a great breakfast option on the go as well.

 I hope this has been helpful for you... Let me know!

Got your Book yet???


© Paloma K.

 Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

Sunday Funday - THM Menu One Day at a Time

Chile Relleno Casserole, THM (S) ... One of the several dishes featured on Today's Menu

First of all Happy Birthday to me! Today I turn 36!  I am looking forward to celebrating it... I even used a coupon to get the "So delicious" Coconut Milk, No sugar added mint chip ice cream! I am all ready to enjoy my birthday!

Now... to the menu... Have you enjoyed this week of Meals and Menus? They are easy to follow, aren't they? You haven't seen any ingredient that has scared you too much, have you? I don't use many specialty ingredients on my recipes... So you don't need to wait to jump right in and be a Trim Healthy Mama... The main principle of this plan is to keep carbs separated from fats ... those do not combine! It doesn't mean you can't eat carbs... it just means you have to eat them with extra lean proteins, eat them, enjoy them and just don't exceed the 45 gram count in a MEAL ... yes... in a MEAL... that's way above the limits that low carb diets set for you so do not get THM confused by a low carb diet. Now... if what you're craving are fats (like a juicy steak with a garlic/herb butter melting on top) or like a delicious chicken baked until the skin is soooo crispy... then... that's when you do want to keep your carbs to a minimum (10 grams tops).

Now... Let's close this week where we've been having so much fun together with a menu that will be flexible for you... whatever your activities are on a Sunday:

SUNDAY

E Breakfast: Apple and Cinnamon Quinoatmeal (you will have to leave your quinoatmeal soaking overnight and they will cook really quick in the morning)

This is the Quinoa I use:   Red Quinoa

- or - if you, like me... have to have a heartier Breakfast on Sunday Mornings because you go to church and .. well... you just get extra hungry... you could have:

S Breakfast: 2-3 Fried eggs (in Coconut Oil or butter) with some slices of avocado on the side and even some "bread in a mug" (recipe in the book)


Snack: If you are on the go on Sunday (like me) then you want to have something easy to carry with you. I usually have almonds. or sometimes I carry frozen berries in a small container with a tight lid and add some yogurt in it. The frozen berries will keep the yogurt cold and fine.


S or E Lunch: If you eat out on Sundays (like I sometimes do -although most times I cook on Sunday too-) then I highly recommend Chipotle or Jason's Deli. You can choose from the Salad Bar and Enjoy their veggies, hard boiled eggs, cheese, bacon, ranch dressing, YUM! Go crazy with a great "S" salad. If you go to chipotle you can have an E or S salad depending if you choose beans or not. If you do choose beans avoid any sour cream or avocado (to avoid crossover) and go crazy with their salsas, pico de gallo, enjoy a portion of beans and brown rice with it and some of their chicken. YUM! Or ... avoid the carbs (beans, rice) and get guacamole, sour cream and cheese with it! you can have their steak or chicken! (I am not so sure their pulled pork doesn't have sugar in it, most bbq sauces do so I stay away from the pork). If you go somewhere else you can easily customize your meal and adapt it to THM, steakhouses are great, go to town with meat and veggies with butter or if it's a seafood place order some fish with a creamy sauce and buttered veggies, in a hamburger joint you can ask them to wrap your hamburger with lettuce (no buns) and enjoy it like that, most fast food places now have salad as an option. I know! We don't want salad when we go to "Culver's" so if you think it's going to be too hard to stay on plan at a certain restaurant you have three choices:

1. Politely suggest a different restaurant (one where you have more choices and don't feel deprived)
2. If No. 1 isn't possible then be strong and try to stay on plan with a cheerful attitude, make the best of it.
3. Or just go ahead and enjoy whatever is on the menu, even if it's off plan. This is a lifetime plan, get back on track in three hours! (Try to not make a habit out of this one, especially if you're just starting)

E Snack: If you still have enough hours on your day to have a snack and later have dinner then find something like an apple with 1 tsp. of peanut butter and a couple of slices of extra lean turkey or 1/2 of an on plan protein smoothie (might be S, FP or E depending on your fuel source).


S Dinner:  Chile Relleno Casserole  or "Shrimp and Rice" (Cauliflower Rice of course!)  or even another "S" option: Fried Chicken Strips and cauliflower rice (Breading for chicken strips: Salt pepper your chicken strips, pass them through coconut flour, then egg/half-half mixture and then coat with a mix of ground pork rinds and almond flour, fry in coconut oil)


And so we reach the end of this series. Please leave here your comments, questions, suggestions, etc. I am always happy to see what you think and how the things I share are helping others.

These are so practical for casseroles! I absolutely love my set:




Love,
 
© Paloma K.

 Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

THM Menu One Day at a Time - Saturday

Featured on Today's Menu: Crispy Hot Wings (Baked!)

Woah! I am so overwhelmed!  Thank you, thank you, thank you for all the pins, likes and follows! You are all so amazing! Thank you also for letting me know that this is helpful! I loved it that someone told me they were thankful because they didn't even have to modify my menus, they are that simple! And that's what you're going to get with me... I don't use many specialty products. I am on a tight budget but I try to get creative with the resources I have... I hope you find all these doable and enjoyable.

And now the traditional reminder: The Snacks are optional if you don't have "enough hours in your day" to get all these meals in... don't worry... skip 1 or both snacks... Just remember to never let more than 4 hours go without food. You should always wait at least 2 1/2 hours between each feeding (no munching in between! even if you are not switching fuels! Yes.... again... I say it... even if you are NOT switching fuels) Now... if you are switching fuels you should wait AT LEAST the 3 full hours.

This week I am sharing the SAHM eddition... I am hoping that next week we can work together on a "on the go" menu.

Saturday

  E Breakfast:

•  THM Pancakes (page 223) I absolutely love them! Hubby does too! You can find the recipe on the book (some have posted similar recipes on pinterest too) remember to use low fat cottage cheese (2% or less) so that you don't "crossover".

FP Snack:

• 1 Triple Zero Oikos Yogurt with 3 strawberries (optional).

S Lunch: 

• Egg Salad:  

•  3 hard-boiled eggs, chopped
• 2 tbsp. Real Mayonnaise
• 2 tbsp. plain 0% greek yogurt
• 1 Tbsp. thinly sliced green onions
• 1 tsp. garlic powder
• 1 tsp. (or to taste) Yellow or Dijon Mustard
• Salt and ground black pepper to taste  (mix it all together, you can have 1 light rye wasa cracker with it). Serve over a bed of green leaves or chopped romaine lettuce.

FP Snack:

• Smoothie made with up to 1 cup of frozen strawberries, unsweetened cashew or almond milk, a splash of vanilla, 1-2 tsp. cocoa powder, stevia to taste (I use 1-2 doonks) and 1/2 scoop of on plan protein powder (I love the Pristine Whey from THM brand)

Dinner: (S)

• HOT WINGS  I love that I can eat delicious hot wings on THM, there is a recipe on the book but I experienced that the skin didn't result that crispy. My tip is: Marinade (for at least 2 hours) the desired amount of wings in a generous amount of Frank's Hot Sauce (about 3/4 cup for about 24 wings). and 1 tsp. of garlic powder. Heat your broiler to high and arrange a rack one level above the middle. Line a rimmed baking sheet with foil and place a wire rack on it (that way it will cook and crisp evenly without sogginess)  Place the wings on the rack (or on two racks if needed) on a single layer (and don't let them touch if possible). Broil for about 10-11 minutes, turn and broil for 11 more minutes on the second side. Meanwhile combine 1/3 cup of hot sauce and 1/2 stick of melted butter in a bowl and set aside. Once the wings are cooked toss them in the bowl with the sauce/butter mix. Serve immediately!
• Still want dessert? I'd have a couple of squares of dark chocolate (at least 85% cocoa) or you can enjoy some delicious "Skinny chocolate" (recipe in the book) or one serving of Carb Smart Breyer's Ice Cream (don't overdo this one)

Note: This menu that I've put together can NEVER replace the knowledge that comes from reading the book and applying the principles yourself... You will eventually want to be FREE and put together your own food combinations and meals, this is an aid that will allow you to "see" what a THM menu looks like IRL but reading the book is crucial to succeed on the plan. Every good thing is worth the extra work. My tip... is get the book and start reading the chapters about the different types of Settings (S, E, FP, S helpers and Crossovers), start applying every new principle you learn and keep going. I do not charge for sharing my menus and meals, The authors of the book have worked too hard on creating this plan and their own name. Those who use the THM name to sell menus and meal plans are doing so in full knowledge that they are taking advantage of someone else's work. Hopefully they will re-consider and stop. Make sure you do not support those who do so.

Some tools I use in my kitchen for the "hot wings"





 © Paloma K.

Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

THM Menu sample One Day at a Time - Friday

 

This meal is featured on Today's Post... AND ... There's pizza for Dinner! Great stuff ahead!

Hello everybody!  And so the series for THM one day at a time continues. It's Friday... So... It's Pizza Night! Yes... lose weight eating pizza!

Remember: The Snacks are optional if you don't have "enough hours in your day" to get all these meals in... don't worry... skip 1 or both snacks... Just remember to never let more than 4 hours go without food. You should always wait at least 2 1/2 hours between each feeding (no munching in between! even if you are not switching fuels! Yes.... again... I say it... even if you are NOT switching fuels) Now... if you are switching fuels you should wait AT LEAST the 3 full hours.

This week I am sharing the SAHM eddition... Next week we can work together on a "on the go" menu.

Friday

S Breakfast:

•  Zucchini (or Poblano) Frittata  I love it with a delicious cup of coffee with some half and half.

FP Snack:

• 2 Light Rye Wasa Crackers, 1 wedge of laughing cow cheese and some extra lean turkey slices.

S Lunch: 

• Salmon and Avocado Sandwich: I use Joseph's low carb pita bread, toasted it a bit and filled it with a mixture of canned wild caught salmon, avocado, mayo, cilantro, a bit of chopped onions and tomatoes. Salt/pepper to taste and a squirt of fresh lime juice.

FP Snack:

• Smoothie made with up to 1 cup of frozen strawberries, unsweetened cashew or almond milk, a splash of vanilla, 1-2 tsp. cocoa powder, stevia to taste (I use 1-2 doonks) and 1/2 scoop of on plan protein powder (I love the Pristine Whey from THM brand)

Dinner: (S)

• Pizza (click for recipe) I absolutely love this pizza recipe! It's easy and delicious! Hubby doesn't even miss the bread! I eat lots of greens with it and a bit of ranch or blue cheese dressing! You can also use the book recipe! I love that cauliflower crust as well, just make sure you really squeeze all the liquid out of the cauliflower before putting it all together.
• Still want dessert? I'd have a couple of squares of dark chocolate (at least 85% cocoa)

Note: This menu that I've put together can NEVER replace the knowledge that comes from reading the book and applying the principles yourself... You will eventually want to be FREE and put together your own food combinations and meals, this is an aid that will allow you to "see" what a THM menu looks like IRL but reading the book is crucial to succeed on the plan. Every good thing is worth the extra work. My tip... is get the book and start reading the chapters about the different types of Settings (S, E, FP, S helpers and Crossovers), start applying every new principle you learn and keep going. I do not charge for sharing my menus and meals, The authors of the book have worked too hard on creating this plan and their own name. Those who use the THM name to sell menus and meal plans are doing so in full knowledge that they are taking advantage of someone else's work. Hopefully they will re-consider and stop. Make sure you do not support those who do so.

You could even make your own "pasta" if you want a side for your pizza




And yes... even to make my pizza I use my:



© Paloma K.

Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

THM Menu Sample One day at a time - Thursday

Featured on Today's Menu, a recipe I created for THM. Picture credit: Rhonda from the Trim Healthy Mama team

Hello everybody!  And so the series for THM one day at a time continues.

Remember: The Snacks are optional if you don't have "enough hours in your day" to get all these meals in... don't worry... skip 1 or both snacks... Just remember to never let more than 4 hours go without food. You should always wait at least 2 1/2 hours between each feeding (no munching in between! even if you are not switching fuels! Yes.... again... I say it... even if you are NOT switching fuels) Now... if you are switching fuels you should wait AT LEAST the 3 full hours.

This week I am sharing the SAHM eddition... Next week we can work together on a "on the go" menu.

Thursday

E Breakfast:

•  French Toast and 1 container of Oikos Triple Zero Greek Yogurt.

S Snack:

• 1  Hard Boiled egg, celery stalks and a bit of mayo.

  FP Lunch:

• A big salad prepared with lots of greens, extra lean deli turkey slices, some fat free or 1% cottage cheese (I use the cottage cheese almost instead of the dressing), a couple slices of tomatoes, onions and 1 light rye wasa cracker.

S Snack:

• Handful of Almonds and some slices of deli meat

Dinner: (FP, E or S)

• Mexican Chicken and Zucchini Dish (click for recipe) I am very proud of this recipe, it got the Admins attention on the FB groups, so the sisters used my recipe, got a photographer and took a pic of it and share it with the world! I hope you enjoy it too!
• For Dessert I recommend a delicious Strawberry Shortcake (click for recipe). If you choose an "E" or FP version of the Mexican Dish and you want to keep it that way, use 1 capful of Fat Free Reddi Whip instead of Heavy whipping cream to go on top of your cake.

Note: This menu that I've put together can NEVER replace the knowledge that comes from reading the book and applying the principles yourself... You will eventually want to be FREE and put together your own food combinations and meals, this is an aid that will allow you to "see" what a THM menu looks like IRL but reading the book is crucial to succeed on the plan. Every good thing is worth the extra work. My tip... is get the book and start reading the chapters about the different types of Settings (S, E, FP, S helpers and Crossovers), start applying every new principle you learn and keep going. I do not charge for sharing my menus and meals, The authors of the book have worked too hard on creating this plan and their own name. Those who use the THM name to sell menus and meal plans are doing so in full knowledge that they are taking advantage of someone else's work. Hopefully they will re-consider and stop. Make sure you do not support those who do so.

© Paloma K.

 Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

THM Menu One Day at a Time - Wednesday

Featured on Today's Menu "Chicken Pecan Salad"

Hello everybody! This week I've been sharing with you day by day my "typical menus" on THM.

Remember: The Snacks are optional if you don't have "enough hours in your day" to get all these meals in... don't worry... skip 1 or both snacks... Just remember to never let more than 4 hours go without food. You should always wait at least 2 1/2 hours between each feeding (no munching in between! even if you are not switching fuels! Yes.... again... I say it... even if you are NOT switching fuels) Now... if you are switching fuels you should wait AT LEAST the 3 full hours.

This week I am sharing the SAHM eddition... Next week we can work together on a "on the go" menu.

Wednesday

S Breakfast:

•  Egg Breakfast Tacos: 2-3 scrambled eggs mixed with 2 tbsp. of no added sugar salsa (I use Pace) topped with shredded cheddar cheese. For the tortillas I use low carb whole wheat tortillas. Keep it to 6 grams or less NET carbs (carbs-fiber=net carbs) for low carb store bought products like this one.

E (or FP) Snack: 

• low fat cottage cheese (2% or less) with fruit of choice: If you use berries this would be an FP, you can use up to 1 cup of most berries, except for blueberries, you have to keep it to 1/2 cup to stay in FP territory. If you use any other fruits this would be an "E", make sure you stay within the 20-45 carb range. (Don't abuse the fruit!)

S Lunch:

• Chicken/Pecan Salad (click to see recipe)

S Snack:

• Celery sticks with peanut butter you can add a couple of slices of deli meat for extra protein.

Dinner: (S)

• Meatloaf and "Mashed Potatoes": I make my meatloaf by mixing Grassfed Beef (about 2 pounds) with chopped mushrooms, slightly cooked bacon/onions/green bell peppers, season with salt and pepper, add two eggs and a little bit of half and half and ground golden flaxseed instead of breadcrumbs. Cook in the oven at 450 for about 45 minutes. The Mashed Potatoes is just mashed cooked cauliflower with butter/cream cheese/cheddar cheese, salt and garlic powder.

If you still feel like having dessert I would choose something not as heavy... because your dinner was pretty "loaded" ... a couple of dark chocolate squares are always a great choice.

I love using my Ninja Processor for my mashed potatoes... the result is so smooth!!!

Note: This menu that I've put together can NEVER replace the knowledge that comes from reading the book and applying the principles yourself... You will eventually want to be FREE and put together your own food combinations and meals, this is an aid that will allow you to "see" what a THM menu looks like IRL but reading the book is crucial to succeed on the plan. Every good thing is worth the extra work. My tip... is get the book and start reading the chapters about the different types of Settings (S, E, FP, S helpers and Crossovers), start applying every new principle you learn and keep going. I do not charge for sharing my menus and meals, The authors of the book have worked too hard on creating this plan and their own name. Those who use the THM name to sell menus and meal plans are doing so in full knowledge that they are taking advantage of someone else's work. Hopefully they will re-consider and stop. Make sure you do not support those who do so.

 © Paloma K.
 
Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

THM Menu Sample One day at a time - Tuesday

Featured on today's Menu: Mrs. Dirinda's baked Oatmeal (Recipe via Pinterest)

Hello everybody! Yesterday I started sharing with you day by day how you can plan your meals on THM. 

Remember: The Snacks are optional if you don't have "enough hours in your day" to get all these meals in... don't worry... skip 1 or both snacks... Just remember to never let more than 4 hours go without food. You should always wait at least 2 1/2 hours between each feeding (no munching in between! even if you are not switching fuels! Yes.... again... I say it... even if you are NOT switching fuels) Now... if you are switching fuels you should wait AT LEAST the 3 full hours.

This week I am sharing the SAHM eddition... Next week we can work together on a "on the go" menu.

Tuesday

E Breakfast:

•  Baked Oatmeal, I love Mrs. Dirinda's recipe (it's a single serving), my tweak is that I use 1/3 cup of egg whites instead of 1/4 cup and most times I use small pieces of apple instead of blueberries.

FP Snack:

• 2 Light Rye Wasa Crackers with 1 wedge of Light Laughing Cow (I love the Chipotle/Queso Fresco Flavor), some extra lean turkey deli meat and cucumber slices. 

S Lunch:

• A big salad prepared with pre-washed Spring Mix (I love all the Organic Leaf Mixes from Costco), 1 hard boiled egg in slices, a few sardines (in olive oil) all dressed with a quick/easy to make mixture of EVOO, minced garlic, lime juice, salt and pepper.

E Snack:

• Apple Slices (1 apple) and Greek Yogurt/Peanut Butter Dip made with 3/4 cup plain 0% greek yogurt mixed with a tsp. of peanut butter (or 1 tbsp. of fat free peanut flour), sweetened with stevia to taste and a splash of pure vanilla extract

Dinner: (S)

• Buttered Tilapia/veggies and Mashed "Potatoes" 
• For Dessert I'll have a "Setting appropriate" sweet, Most times I go for chocolate! My favorite chocolate is: Green&Black's Organic Chocolate I usually allow myself to have up to 6 little squares of this chocolate with a cup of coffee (sweetened with stevia and with a splash of full fat half and half)

Note: This menu that I've put together can NEVER replace the knowledge that comes from reading the book and applying the principles yourself... You will eventually want to be FREE and put together your own food combinations and meals, this is an aid that will allow you to "see" what a THM menu looks like IRL but reading the book is crucial to succeed on the plan. Every good thing is worth the extra work. My tip... is get the book and start reading the chapters about the different types of Settings (S, E, FP, S helpers and Crossovers), start applying every new principle you learn and keep going. I do not charge for sharing my menus and meals, The authors of the book have worked too hard on creating this plan and their own name. Those who use the THM name to sell menus and meal plans are doing so in full knowledge that they are taking advantage of someone else's work. Hopefully they will re-consider and stop. Make sure you do not support those who do so.

TRUVIA:

DEFATTED PEANUT FLOUR

 © Paloma K.

Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

What a THM week looks like in my life (Menu Sample)

Featured on Today's Menu (Dessert)

Hello everybody! I thought I would share with you day by day how you can plan your meals on THM and how they don't have to be necessarily difficult. This is doable and enjoyable. The Snacks are "optional" if you don't have "enough hours in your day" to get all these meals in... don't worry... skip 1 or both snacks... Just remember to never let more than 4 hours go without food. You should always wait at least 2 1/2 hours between each feeding (no munching in between! even if you are not switching fuels! Yes.... again... I say it... even if you are NOT switching fuels) Now... if you are switching fuels you should wait AT LEAST the 3 full hours.

Today I share with you a menu for the first day of the week... This is what "MY MENU" would look like BUT I am a SAHM and I know it might be impossible for you to cook all this! This week we focus on a SAHM menu... next week we can work together on a "on the go" menu.

Monday

S Breakfast:

•  2 (or 3) sunny side up eggs over a bed of steamed asparagus (or steamed zucchini), topped with coconut oil or butter, an optional side of sliced avocado (or a slice of hard cheese like sharp cheddar), coffee with half and half sweetened with stevia or "chocolate milk" (unsweetened cashew milk, with 1-2 tsp. of unsweetened cocoa powder, stevia to taste and a splash of vanilla in the blender)

FP Snack: 

• "Ice Cream like Smoothie" made with 1 cup of frozen strawberries, 1/2 cup of unsweetened cashew milk, 2 tsp. cocoa powder, 2 doonks of THM stevia extract, splash of vanilla, 1/2 scoop of whey protein powder (I use the THM brand but they are out of stock right now... YES, IT IS THAT GOOD!) you can use Jay Robb's brand.  I use the Ninja "bullet" attachment that comes with the Ninja Mega Kitchen System

E Lunch:

• Turkey and cheese sandwich: 2 Slices of Ezekiel Bread, Extra lean sliced turkey, 1 Ultra thin slice of Sargento Cheddar/provolone or swiss cheese, lots of greens, tomato slices, some onion, mustard. Strawberries or 1/2 sliced apple.

S Snack:

• A handful of almonds (I use these) and 1 string of cheese 

Dinner: (S)

• Baked chicken thighs (with or without skin), lightly rubbed with olive oil, seasoned with smoked paprika, salt, garlic powder and onion powder, bake at 450 for 30 minutes. Serve with a side of buttered non starchy veggies. 

• Dessert: Pick a setting appropriate dessert... I love the Cheesecake Berry Crunch Recipe in the book (Page 373)

Note: This menu that I've put together can NEVER replace the knowledge that comes from reading the book and applying the principles yourself... You will eventually want to be FREE and put together your own food combinations and meals, this is an aid that will allow you to "see" what a THM menu looks like IRL but reading the book is crucial to succeed on the plan. Every good thing is worth the extra work. My tip... is get the book and start reading the chapters about the different types of Settings (S, E, FP, S helpers and Crossovers), start applying every new principle you learn and keep going. I do not charge for sharing my menus and meals, The authors of the book have worked too hard on creating this plan and their own name. Those who use the THM name to sell menus and meal plans are doing so in full knowledge that they are taking advantage of someone else's work. Hopefully they will re-consider and stop. Make sure you do not support those who do so.

 © Paloma K.

  Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

Buttered Tilapia, vegetables and mashed potatoes

Hello everybody! If you've been following this blog for a bit, then  you know that I gave up sugar (mostly, I'll rarely allow myself to have something with it) a while ago... And I went from going "baker extraordinaire" and the leader of a "cake baking group" (I really tried to hold on to that last one for as long as I could) to being a no sugar, no wheat (unless it's sprouted) gal! ... Well... When you hear "no sugar" "no wheat" the word "IMPOSSIBLE" usually comes to mind!  I know it did for me... but the Trim Healthy Mama Plan has so many more "YESES" than it has "NOS" that it's made it easier to fully embraced it and I am not looking back! And interestingly enough you can still HAVE A LOT OF SWEETS AND DESSERTS!  (Click here for some of those recipes) but just without the guilt that those things are usually accompanied with... These are treats made in such a way that they can actually help you lose weight!

Disclaimer: If you're still on sugar... You might still want to wait before trying these desserts... otherwise they'll taste like bitter sin in your mouth! Truvia/Stevia tastes bitter when you're still intoxicated by sugar... and it's not Stevia's fault... it's the sugar's fault that has flooded your system and even changed your taste buds (making you want more!). Trust me... I used to think all THMS were crazy for "liking such disgusting things" but... now I am in heaven when I eat them! I would've never thought I could ever, ever enjoy them.

Now... to the fun part and the purpose of today's post... share a recipe with you! A recipe that you wouldn't think of enjoying with the ultimate goal of slimming your figure! But ... in the THM plan this is what we eat! (Another disclaimer... I still have lots of weight to lose but it's not the plan's fault... I have thyroid issues that make it near to impossible for me to lose weight... with THM at least I am getting healthier and ... being able to eat like this without gaining weight is a victory in and of itself for me)

Here goes:

Buttered Tilapia with Vegetables and Mashed "Potatoes" - THM -S-

Some day I'll have money for a better camera that can make mashed things look good, for now, this will do!

This recipe is low carb, grain free, gluten free

Yield: 2 abundant servings or 4 smaller portions.

Ingredients: 

For the Fish:

• 4 good size tilapia fillets
• 2 tsp. coconut oil - I use this one
• 1/2 cup onions - finely chopped
• 6 oz. chopped white fresh mushrooms
• 1 lb. asparagus (chopped into smaller pieces, hard ends removed)
• 2 cloves of garlic Grated
• 2-3 tbsp. of butter in small pieces (I use Kerrygold, grassfed)
• 1/2 tbsp. of chicken stock (or water)
• salt and garlic powder to taste (Freshly Ground Pepper optional. I left it out)

For the mashed "potatoes" (this is actually a delicious cauliflower mash)

• 1 cauliflower head
• 4 tbsp. of butter (I use Kerrygold, grassfed) - softened -
• 2 oz. Neufchatel Cheese (1/3 less fat than regular cream cheese) - I use Philadelphia -
• 1/4 cup Grated cheddar cheese
• 2 tsp. Garlic Powder
• Salt to taste (be generous)

Directions: 

For the fish: (Before you start with the fish you want to start preparing your cauliflower mash at the same time, see recipe below)

• Lightly rinse and pat dry your tilapia fillets, season them with some salt and garlic powder on both sides, set aside.
• On a large skillet warm up the coconut oil on medium/high. When the oil is hot add the chopped onions, mushrooms, asparagus, salt your veggies and stir frequently. When the onions are translucent turn the hear to med/low, add the garlic, stir for an extra minute, add 1 - 2 tbsp. of chicken stock (or water), stir again and place tilapia filets on top of your vegetables, cover with a lid and let it steam until fish is cooked through (It should be slightly flaky and opaque in color inside. about 10-15 minutes).
• Remove lid, place butter pieces on top of the fillets, cover and let it sit for 1 extra minute, until the butter is melted. Remove lid, serve immediately. (Place a tilapia fillet on the plate and veggies on top)

For the cauliflower:

• Steam the cauliflower until it's fork tender, drain any leftover liquid from the cauliflower, while it is still very hot (just be cautious) transfer to a Food Processor or Blender, add rest of the ingredients, blend until smooth, check seasonings and adjust to your taste if needed. Serve immediately. (You can always store leftovers in the fridge, add a tiny amount of liquid and/or butter and reheat later)

YUM!!!

Now... let me tell you something... If you are a THM you will need to invest a bit of money to get a good quality blender (food processor is optional but... it is VERY HELPFUL) ... Now... I know that big names like Vitamix are amazing... But I really cannot afford it... if you can, go for it!!! For me... I am very happy with my Ninja , it is reliable, they have great customer service (in my personal experience) and it does A GREAT JOB! crushes ice, frozen fruit... like... big chunks of frozen fruit! the food processor has a big capacity, my cuisinart broke as soon as I started making my daily smoothies... Ninja crushes those smoothies like it's nothing! Pretty noisy but the Vitamix is too... You can't "warm soups up" but I have pans/pots and a stove for that. So if you can't spend over 300 in a blender... Ninja is the way to go! (The megakitchen system comes with a food processor, 2 nutricups with their "lids to go") I don't get paid by ninja in any way to promote their product... but I am that in love with it!!!

Now... this is an affiliate link, which means if you buy the ninja through clicking on my link I will receive a small (oh so small) percentage of the price BUT it doesn't mean it adds any extra cost to you. I could be trying to convince you to get something "more expensive" but I don't want you to break the piggy bank! This will get you through it all! You will also make the smoothest purees in there!

© Paloma K.

 Disclaimer: Some links in this post are affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.