Fat again and again but never quitting

Hello everyone! It's been a while since I last posted anything here... Life has been busy, beautiful, chaotic, blessed and filled with smiles and moments to treasure... it has also been pretty fattening for me... Let me tell you a little background...

I've struggled with my weight for a long time... At first it was more of an imaginary struggle, I was the teen that just wanted to be skinny and petite... even when that just wasn't me.... I liked a guy who liked skinny girls so even at a healthy weight I started to obsess about it... that's when my love/hate relationship with food began....

I submitted myself to pills, crazy diets, shots in the "problem areas", etc... I would always lose weight and then I'd gain it all back but then some.... and that... that's exactly when the problem started... every time I reached my goal weight then I'd gain it all back but with additional pounds that weren't there to begin with... and at some point the imaginary issue became a real one... my eating was deeply connected to my emotions... I'd lose weight out of "spite", I'd gain weight out of sadness, I'd lose it to prove a point, I'd gain it because I didn't know how to stay thin! it was crazy...

Fast-forward many years... to 2011 (a husband and 2 beautiful daughters later) I started to change my life for my health not just for the way I looked... I had two girls to care for, to play with, to enjoy life with and to live long for! I wanted to be healthy and enjoy outdoorsy activities with my wonderful husband, life was good and I no longer wanted the quick fix or to impress someone... I wanted to live a good, healthy life and set a good example to my children... I started walking a lot and then running, I counted calories obsessively (not really knowing how food works or anything about nutrition) and I managed to lose 50 pounds... I was on top of the world... But ... I still wasn't happy ... I still wanted to lose weight and I started to realize that after months of intense exercise and watching my calorie intake more than ever the weight just wouldn't budge... I went to doctors who said "well, eat less" (how??)... I was becoming increasingly discouraged and frustrated... what was going on? A doctor even prescribed a low dose of thyroid medicine (Levothyroxine) and mentioned I had thyroid issues... the medication didn't seem to make a difference (except that I just didn't feel quite right)... back then (and as you'll be able to see on this blog) I was an avid baker... I loved sugar, butter, flour! I enjoyed baking often throughout the week and while I didn't eat what I baked I was giving it to my family because well... they didn't have a weight issue... in my desperation I started to read medical books, researched about thyroid and started to look into different eating plans... That's when something clicked! I now learned how food can heal you or make you sick... it's not all about counting calories... especially if what you are pursuing is HEALTH... I also learned how your body "gets used" to a certain level of exercise and you have to "switch things up" a bit for it to work... I loved all this and I now realized that I was hurting my family by feeding THEM sugar and flour.... (I then learned butter was fine! I always thought I had to eat everything LOW FAT! LOW CALORIES!) ... I started to see food differently.... as a source of fuel! I also learned that I am not a slob! (hahahaha).... I learned that while society sees all fat people as undisciplined, lazy cows... we sometimes are the most disciplined of all.... submitting ourselves to painful and even dangerous procedures, diets and medications... many of us are willing to *lose our lives* on an operating table to MAKE THIS FAT GO AWAY! I ALSO learned that while I had read books that made my fatness seem like a spiritual issue IT WAS JUST NOT THAT! I didn't need someone telling me that I was fat because I wasn't going to Jesus when I craved cupcakes!

******

I want to make sure I am clear on this... I am not saying that having a relationship with Jesus won't help you through it all.... I am saying that YOUR WEIGHT AND MY WEIGHT can't be blamed on our spiritual lives. Because if "you go there" and you tackle your weight issue as a spiritual issue then ... when the weight doesn't budge or when you "gain it back" now you'll be discouraged for being a double failure... not only in the physical but in the spiritual area too... and I think that's dangerous.

*****

When we have a weight struggle we all try to find the ONE REASON behind it... the ONE THING that will do the "trick" to help us lose the weight and keep it off.... the truth is that there are SO MANY FACTORS BEHIND IT ... I learned that many of them I CAN'T CONTROL.... and many of them I can.....

Girlfriend, if you're reading this and you've tried everything let me tell you YOU ARE NOT ALONE... I have been there... If you, like me, have gone through phases where you start posting pictures on social media of yourself because you finally start to feel comfortable with the way you look and then at some point there are less and less pictures where you appear and then there is just NONE.... I get it! I've been there! It breaks my heart when I start to see less and less pictures of the people I love and I know have struggled with their weight... because I want to give them a hug and say "I KNOW! I know! It hurts!" I know exactly what they're feeling because either I have felt it or I am feeling it right at that point.

So.... back to where I was.... Like I said... I started to learn about nutrition and exercising... seeing it all differently... and through it all I kept working... pushing through... and I joined a gym I think in 2015 (Life Time Fitness) .... I started to train everyday by myself and occasionally with an amazing trainer... (Aaron Miller)... He taught me about different things I could do and introduced me to strength training.... I had never understood "weights" and now I was using them and actually enjoying them... I started to see my body changed... I lost weight but now that wasn't my only metric... I started to see my body fat go down and my muscle increase...it was awesome! For the first time in my life I felt STRONG... stronger than ever... I wasn't pursing skinny... I was pursing health, strength, muscle definition... I started to understand how with age you want those muscles to protect your joints and bones... Now the whole food=fuel thing made sense... I was eating to fuel my body, to restore, to replenish, I was eating with a purpose... Protein and carbs they all had their place in my life... sugar wasn't even tempting any more... I did things I never thought... it helped me even overcome some fears and set goals not even weight related... My goals were now go climbing or get on a zip line (which I did) ... I felt young! (even at 37!!) and in my "I'm so young" feeling hubby and I thought "let's go for another baby" ... (I am so happy for that!) ... I got pregnant right away... it was 2016 and I thought this would be the easiest, healthiest pregnancies of all ... it wasn't ... somehow I developed gestational diabetes... WHAT??? .... I managed to keep my numbers controlled by not following the doctors' recommendations and diet... I armed myself with a glucometer and my knowledge of food... this would be my chance to prove what I've been doing... and it was! I tested following the doctor's diet... low calories, low fat ... and my sugar went through the roof... I followed my own knowledge of food, how things work... and my numbers were perfect... My doctor said he had never seen such great numbers.... I was ecstatic that regardless of a medical condition I could protect my baby now with my knowledge of all these years of studying and researching....  I then had my baby... a 3rd. C section... things weren't easy inside the operating room.... The doctor was amazed (scared) at how thin my uterus was and how it miraculously didn't rupture... he said "had he known this, there would've been an emergency c-section way sooner" ... he managed to close the uterus... (he explained what he had to do but I won't bore you with that) ... I was recovering and hoping after the delivery I would, naturally, lose weight... but it wasn't the case.... after having my 9 pound 8 oz. baby I went to the dr's office for my 1st check up and huh... I had gained 5 pounds... HOW? 1 month later I was another 15 pounds heavier (than my heaviest at pregnancy!!!) and then I continued to gain.... I went back to the gym trying to give it my all... I went back to my knowledge of food and it just wasn't DOING IT! I continued to see my reflection get bigger and bigger... what in the world happened? My body wasn't doing what it was supposed to....

I have a friend that I work out with and she said "Paloma, I see all you do! I think you should go to the doctor because this isn't normal" she was right... But doctors had disappointed me so many times before... could they help? I decided I would go back to Mexico to see a doctor there.... The private medical practice in Mexico is outstanding... the service is personal, they care to dig to find the real source of the issue.... and an aunt of mine recommended an endocrinologist there... (I thought it had to be my thyroid just like the endocrinologist here in the USA told me)... I set up an appointment....

As I waited for the day to come to go back to Mexico I discovered some classes in my gym.... I started to attend Strictly Strength, Pilates, STRIKE (kickboxing), Life Barre, Barre Fusion and  Zumba. It was challenging for me... My body was against me.... I felt embarrassed, self conscious and just disgusting...

Have you ever felt like you have to explain to people "trust me! I am not a lazy fat person! I really try!!!"? I felt like that.... while other people were doing crunches and planks I was sweating just trying to lift my head from the ground because of the massive body I was trapped in....

One day I hit a new low.... It was a day in July this year (2018) right before my trip to Mexico to see my doctor...

It was my second times trying the Pilates class... where thankfully the lights are dim... and as I sweated and puffed trying to do the challenging movements I started to cry... I could've started sobbing uncontrollably but of course I wasn't going to... I was surrounded by people... thankfully I was sweating so much that you couldn't tell there were so many tears.... but inside of me I was yelling... screaming at every move! Wondering how in the world someone so dedicated like me got to this? I have helped people change their lives around... I have blogs and facebook pages about nutrition, I have held nutrition classes in my home, a friend of mine not only lost weight but her consistent headaches were gone following the tips I shared with her.... and yet... here I was .... reaching the morbidly obese title all while I NEVER STOPPED FIGHTING!!! I didn't deserve this! I should be able to do the movements! and yet... I am an ungraceful mass attempting to do Pilates. I should just have a cheeseburger!

I am letting you in my deepest feelings..... I was hoping nobody could see me.... I was hoping I could just disappear and yet I felt like "the BIG center of attention" ... I reassured myself and told myself "don't worry... it's just your mind! I'm sure nobody notices" ... As the class ended I wanted to run out of there... I picked up my mat and bolted towards the door... when I saw a lady I know... she's sweet and her intentions are good... but given my state... you understand how I felt when I saw her...

She's graceful and slim, she's very outspoken about nutrition and healthy living.... I can't see an ounce of extra weight on her....  She doesn't really know me that well so of course she doesn't know what I've been through....

She stops me... I am in pain inside....

She encouragingly tells me "Paloma, you did a great job... "

I want to disappear

She tells me "We're all in different places in our journey..."

I want to run.... I start to explain... I want her to know... My journey is long... I am not a beginner... I should look like her... not like me....

The worst happens....

I start to cry.... UGH!!! I even start to explain I am going to see a doctor!

She starts to pray for me (I told you ... she's sweet! I just didn't feel I could go through that... not in that moment) ... People are passing by us because we're close to the door..... I didn't want anyone to see me and here I am... being prayed over out loud by the door.... with the mixed feelings of thankfulness for her taking the time to pray for me and try to encourage me and sadness and anger that I am seen LIKE THIS!

I thanked her and disappeared... I couldn't get to my locker quickly enough... I picked up my kids from childcare and got in the car.... now to cry even more.... I got home, wiped my tears away and started cooking lunch... hubby came and I started to tell him... now sobbing....

Praise God for my husband.... He's so good through all of this, encouraging and always tells me how much he admires everything I do... So he just listens while I sob...

And so we started our trip... As I saw the doctor I explain to him what's going on... he sees my lab results (of all the tests he ordered) and tells me there was no way I was going to lose the weight ... I needed help... it's insulin resistance... It is different for everyone as not two people are exactly alike... In my case I just couldn't lose the weight and on the contrary I continue to gain...

I explained my frustration... he listened... I asked all the questions I needed to ask about food/exercise and since his wife is a nutritionist he understands all my questions about proteins and carbs and fats... and when he suggests me to watch the fat intake (for now)  I ask him about the ketogenic diet (which at some point I attempted) and he explains why and how it just wasn't going to do anything for me... finally a doctor took the time to listen and had the full knowledge to answer... He prescribed some medication (metformin) and I explain how I don't want to be on meds my whole life... He tells me I won't have to because if I put the work I say I do ... the time will come when I will be able to continue on my own... I don't want to get my hopes to high but I leave his office with answers and it just made sense...

I continued with my normal routine of exercise and tweak my food intake a bit.... (didn't really change much but I was less wary of carbs) ... And I started to see results....

God has put people in my life that have been amazingly NEEDED in this process... not only my doctor has been helpful through this all, my husband, my beautiful children, my friends, the person who prayed when I felt like hiding, my siblings, my parents but also my instructors... I am going to say particularly Annika!

That short girl that is fiery as nobody else... She deceives you into doing "just one more" (don't trust her though), she pushes you, challenges you and gets you to do what you thought you couldn't do....

It was through her STRIKE (kickboxing) class that I knew I needed her in my life.... As I went to her first class and I heard her speak... I wondered if everyone else was feeling like me... Each class is like a breakthrough session... like a therapy through physical movements....  I wondered who else was facing their demons through her class as she yells "punch him in the face!" ... because as she says... "your enemy might not be a person" ... And every time I am in her class I do... I punch my fears, my I can'ts, my insecurities and my negative self image, I punch the guy that followed me and my girls at a store and took pictures of us, I punch the voices of people (or a person) who once put me down.... and I get goosebumps and as the class ends I get the feeling of being a winner... I get to lift my arms in victory because regardless of it all and everything you've read... I am a winner... hey ... not everyone "sticks with it" after years and years... I am no quitter, I am stronger than I might appear on the outside... and like my oldest daughter once told me "mommy! You just never stop!"

Because while my body might not show it... My girls have seen it... and while I don't look like the "example of health" I AM the very example that I wanted to set for them... to fight, to not make excuses, to overcome and to keep going no matter what...

Have I felt like quitting? Many times!!! I am far from perfect and if it wasn't for the support I have I probably would've quit already.... There are times where I have actually thrown in the towel and eaten what I shouldn't  but then I pick the towel back up and keep going. Not because I am special.... Everyone can do it.

I told my doctor it's hard to continue when I see no results and he said...

"oh but you do see results! If you weren't exercising and eating the way you do you would be diabetic right now.... because of what you do you're NOT"

See... eating healthy and exercising and taking care of yourself is never without reward... You deserve it!

I have so much to say... And while I am thinking of writing a book or starting a group or a page or something... For now I tell you...


If you have weight issues it doesn't mean...

You're lazy
You're not disciplined
You're less spiritual than...
You're a failure....

Just like not every skinny person is hardworking, spiritually "there", disciplined or a success....

We can't generalize.... ever... Your issues are not my issues... I can't pretend to understand exactly what you've done, I can't say "you're fat because...." and simplify it into ONE thing ... it might be even outside of you....

Genes, leptin, fat cells, age, etc... all play a role... in my case that last pregnancy, at my age, with my medical history, hereditary factors all caused the perfect storm and at some point no matter what I did I still needed something external to come in and interfere....

And right now... while I have lost 30 pounds (since July 20th 2018) and I strive towards losing many more.... (many many) and while I hope to be able to keep all the pounds off I know it will always be something I struggle with.... for me (like my doctor said) it will always be an uphill battle... and I know for many people it is the same way...

Do not get discouraged... keep fighting...

You're not alone in this! Don't compare yourself to others... If keto doesn't work... You're not doing something wrong... it might just not be for YOU. Remember... When it comes to weight loss and health NOT ONE THING works for everyone... What might be good for others might not be fore you...   you might have to tweak things a bit for yourself... Are there plans I recommend? Of course... My favorite ones are:

Trim Healthy Mama
The Fast Metabolism Diet
The Paleo Diet
The Whole30

And if you want to get all into it (like I did) and learn about the science behind it all... I absolutely recommend this book:


Hungry Gene: The Science of Fat and the Future of Thin


You'll learn so much from all these books ... But again, take your time with it all... Be consistent and see what works best for you specifically.

And here's a picture of me.... still with lots of pounds to lose, still far from where I want to be but celebrating the fact that I am healthier and never quitting... and the fact that I entered these jeans again!

Thanks again to everyone who has been supportive through all my stages... thanks again Anikka for being MY trainer... because if you go to her class.... she's YOUR trainer (no matter how PACKED that room is!).

If you're trying this alone... Don't do it... Surround yourself with support! I'm here for you! If at least as comfort to know that someone "gets it".

© Paloma K.

Disclaimer: This post contains may contain affiliate links. Which means that if you follow a link a buy a product I get a small percentage of the purchase. It doesn't cost you more. I am not paid to recommend any of these products, these are my actual, real, personal opinions.

The BEST oils for a tight budget and skeptical ME

Hello everybody, first of all let me tell you that when I started this blog, about 7 years ago, I didn't know how much things would change... or how long I would even keep up with a blog (not that I've been keeping up that great lately) but this blog of mine started like an outlet when I first moved from a city in Mexico to a city in Wisconsin, USA... When I married my online boyfriend (on the 7th time we met in person), who loves coffee very much... So the name "The Coffee Shop" was created... I started sharing about life, faith, then pregnancy, motherhood, coffee of course was always present... and even started sharing recipes in my newly found love for baking. In this blog I've shared my marriage, two pregnancies, our move from Wisconsin to Texas, about our church, concerts, sometimes I've even dared share some sort of political rant but I think I do a well job staying away from those, I've shared about my culture, my love for baking with lots of sugar, regular flour, lots of butter and even the oh so gross and oh so great for oh so very flaky pie crusts CRISCO shortening, etc... This blog has also seen me turn into all things healthy, no wheat, no sugar, yes real foods like butter, I've gained weight, lost it and sadly gain some... I've talked thyroid health, gall bladder issues, kids crafts, etc... I've baked beautiful things and had total disasters in my kitchen... homeschooled and keep on homeschooling... And in all this long thing you've never seen me talk about essential oils! What's this hype about essential oils that everyone talks about? Come on! Another FAD! how can oil help anybody's health? I mean... yes... I knew coconut oil was good for you and I embraced all good fats! But ... why would smelling an oil improve anything? A few months ago I read a bit about aromatherapy and I felt like I got the gist of it and it didn't convince me... Then I read you can't ingest oils and I thought everyone who said they were putting drops of oil in their water or baking with it were complete nuts! Don't they know you can't ingest essential oils? Oh! The horrible fate that awaits them for using them internally! They should know better! And I am the one that should've known better...  I continued to see FB friends and relatives praise their oils and I was convinced it had to be some sort of collective brainwashing... Then when I saw the prices of some of the oils I thought for sure they were all trying to convince themselves they worked... why would they want to admit they spent all that money for something that doesn't really work? .. I decided to give oils a try and hubby got me some "great pure therapeutic grade oils" at a local supermarket... I felt awful, the smell itself me me nauseous and I knew I was done with oils... Yet I kept looking at people who were really looking healthier/happier I even saw marvels of "chewing gum" being removed from a carpet with some essential oils and I thought I had to vie the "expensive" oils a try... A wonderful friend from church very patiently explained about her own experience with oils and helped me get started... I'm actually just waiting for my very first batch of oils but I've already been using many samples and my goodness! Have they already made a difference here... I can already say that they have helped with the overall mood in the house (Yes, there's oils for that!) and I even helped some digestion issues my 7 year old has suffered from birth... Am I going to praise my oils? No... But now that I've been reading/learning more I realize it was so easy! the answer was right there! Our Creator made and provided things for us to use in nature... things that will definitely benefit (or hurt) us depending on how they are used... There's powerful stuff in the life of plants, the plants that God created, I had never seen all the references about oils and plants in regards to medicine in the Bible, I mean of course I had "seen them" but never really SEEN them.

About the price: While oils like Young Living are indeed pricey they are in no way expensive... My question would be... just to give a quick example... how much does a dozen of roses cost? how many roses do you need to make 1 ounce of essential oil? don't know? about 60,000 ... sometimes more (it all depends on the process) ... What about the growing of said roses? ensuring they are grown in the most perfectly balanced soil? By people who know how to grow them, free of pesticides, etc... A whole lot of steps and work are involved in this process, to protect the purity of the real good oils (I can only vouch for Young Living )

If you know me you know I'm all IN with the things I am passionate about... After just "Trying" this I am convinced, passionate and sharing with you! Because if you're like me and one day you end up diving into the oils... You'll feel like YOU MISSED OUT for a long time!

Now... You don't have to pay for the full price of oils... You could join as a member/distributor and enjoy 24% off of all of their products, if you enroll to their essential rewards you would then gather points that would go towards free oils, etc... Also Join NOW to take advantage of December promotions.

Trust me... I am in no way in the position of overspending... I enrolled on the Monthly Essential Rewards to receive monthly products from YL so I can get to know the rest of their products and share with you... My monthly order is only 51.00 (saying the word "only" is painful because for us that is not a small amount) but I've made tweaks in our budgets and cut our only 2 times eating out per paycheck so that we can do this... You didn't need to know that... but I am sharing so you know how "ALL-IN" I am in this... I will be trying the oils, doing some experiments and sharing it all with you! Join me in my newly found OILY journey!

Join me in living a healthier life...

(Note: I am not telling you to ingest essential oils... I am telling you to try Young Living and YOU WILL KNOW what you can ingest and what you can't ... If you can't ingest any of your oils... they might not be the best... definitely don't eat them!)



© Paloma K.

Easiest EVER Broccoli Soup - THM FP, S or E

Hello everybody! So... as you know I am on a mission (involuntarily) to share very INEXPENSIVE recipes that are on plan (Trim Healthy Mama). I can never say it enough: YOU can be a Trim healthy Mama even with a Trim Unhealthy Wallet! And here's one of my favorite new additions in my menus... Broccoli soup! I know, I know... it doesn't seem like the "newest" or most creative of things... But soups (in my opinion) should never be overlooked or underestimated... They can be packed with nutrition, it's a great way to say "I love you" to your family and now that the cooler temperatures are close (I live in Texas so let this girl dream) I feel like soups are the perfect thing to incorporate to your meal, they can be very filling and satisfying!

This Soup can marvelously be made with 1 ingredient only! YES! You heard that right! My sister told me how she heard of this and tried it in total disbelief and how much she loved it even when she didn't even expect to do so! So... I had to taste it to believe it... and am I glad I did! I can make it in the blink of an eye! I am still shocked at how easy and yummy this is.

So... What do you need? BROCCOLI!

This soup can be adapted to eat in any of the Trim Healthy Mama settings! so... I love it for that!

Let's see how it works:

For an FP or E Setting:

Yield:
2 servings (but feel free to eat the whole thing away)

Ingredients:

• Broccoli Florets (about 8 florets or 1 medium sized broccoli crown)

Directions:

Cook the broccoli florets in 3 cups of water until the broccoli is fork tender but preferably make sure it still keeps some of its vibrant green color. Transfer the cooked broccoli to a blender, season with salt, pepper and even some garlic powder if desired, add about 1 cup of water where you cooked the broccoli (that's where all the flavor is) and blend away! add more of the liquid if needed to reach desired consistency/thickness. You can garnish this with a dollop of 0% greek yogurt... You could also use Fat Free vegetable/chicken broth to cook the broccoli and add more flavor but you'll be surprised even with just water! It's yummy!

When serving in an "FP" Setting make sure you eat this as a side, Enjoy it freely to fill you up when eating some extra lean protein such as Chicken Breast, wild caught salmon, extra lean deli meat, etc.)

If you are eating in an "E" Setting Make sure you add a good source of carbs, you could have a deli wrap using "on plan" Sprouted Wraps (like Ezekiel) and extra lean deli meats, you could also eat a yummy sandwich using extra lean meats, laughing cow cheese and lots of fresh veggies. Get creative!

For an S Setting:

Ingredients:

• Broccoli florets
• 1 tbsp. of grass-fed butter (I love salted Kerrygold)
• Shredded Cheddar cheese (garnish)
• Dollop of sour cream (garnish)

Directions:

Follow the directions given above and just add the butter when blending... season to your taste and top with the shredded cheese and sour cream. Enjoy with the protein of your choice, you can have any kind of meat you like (fatty or lean).

This soup was so successful that my 7 and 4 year old princesses are asking me to make it even for breakfast... and that is a huge thing to say for my 4 year old because while she does enjoy some green veggies, she is more of a fruit eating girl... and I am so happy to see her devour this like it's ice cream!

I hope your family will enjoy it just as much!

© Paloma K.

What THM CAN and CAN NOT do for you

Ah! Complications!... Wouldn't we want everything to just always go smoothly? I often see on the THM groups on FB things that sometimes sound a lot like my very own thoughts.... comments like:

When there are pictures of yummy recipes my (and it seems that I am not alone) thoughts are:

- I wish I had a chef
- I wish I had more money for different ingredients
- Could you come and cook for me?

(and many more)

Sometimes I just click on "Save Recipe" or "Follow post" or "share" with the hopes of "being able to make such yummy recipes" some day... But let me tell you something...

If you haven't started THM yet and if you're waiting until "everything is perfect" let me tell you... stop waiting and start NOW....  Will it be perfect? No! Will things go smoothly right from the beginning? NO! But you will start taking steps in the right direction... Yes, yes, sometimes you will take 1 step forward and then take 1 back ... yes... sometimes you will feel overwhelmed with lots of information that doesn't seem to make a lot of sense to you yet... BUT MY TIP TO YOU will be... Grab 1 thing... ONLY 1 thing and apply it... practice it, rehearse it... and it will soon become 2nd. nature... if you apply 1 thing and 1 thing only each day (or even each week) at some point you will get very, very good at this!

Now.. if you are already a "THM Veteran" like me... but still find yourself drooling over luscious looking pies with ingredients that you can't afford at this very moment... this post is for you (and for me too)

THM can give us the guidelines to a healthier lifestyle
THM can provide tools to motivate us
THM can (and does) provide with tons of women that want to encourage and motivate you
THM can give you ideas for yummy meals on plan

THM CAN'T make us rich
THM CAN'T cook the meals for us (yet... LOL! Maybe some day!)
THM CAN'T start for us!

So... while we might not be able to change some things like our financial situation... we can focus on the things that we can change... starting with our attitude!

1. Focus on the YES! Start thinking of all the things that you CAN afford and how you can combine them according to plan! Make them look pretty! Enjoy them and be thankful (1 leaf of parsley over your soup can go a long way when it comes to VISUAL!)

2. CELEBRATE your victories! I love the THM Beginners group for that! I see so many women celebrating that they didn't eat a biscuit with their chicken or that they said no to candy! You go!

3. STOP COMPARING! (OY! Tough one!) your journey is not like anyone else's ... each and every single person is different.... way different! rejoice for those that melt away the pounds like butter in the sun and if that's not your case... don't throw the towel! What will that do to you? Keep at it! You're on the very right path.

I am not a "weight loser" I am a "weight finder" ... I feel like I smell food and I gain weight! If you are like me... stick with me! Let's be friends! I'll cheer you up and you might do the same for me when I'm down... Stop by my Facebook page and stick around for recipes, tips and encouragement! 

Look at some simple things I ate yesterday... Yummy, inexpensive and PERFECTLY ON PLAN:

 

 



What's in the picture above?

• (bottom left) A zucchini frittata (basically zucchini, eggs and some butter/cream cheese) with coffee that was an "S" meal, 
• (top left) Chicken tenderloins seasoned with Mrs. Dash Savory Seasoning
  and a cabbage/mayo slaw (the expensive "special" thing there would be that bai5).
• (top right)  a yummy (E) steel cut cinnamon oatmeal topped with 1 tbsp. of chia seeds.
• Last but not least: My precious! Oikos Triple Zero! Lots of protein ... Zero Fat... no added sugar and by itself is an FP.
By the way... if you feel like it... and can splurge right now... check this out:

FOR A LIMITED TIME Amazon has a 20% off Coupon on Bai5 Beverages: HERE

See? Not hard at all! Not complicated! What ingredients do you have? If you let me know what your favorite ingredients are I might be able to provide you with ideas on how to use those! Just let me know!


© 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.

Rehearse, Practice, Wonder, Question - THM Tip!

Hello friends! How are you doing? I know many of you are just joining (or thinking about it) Trim Healthy Mama... I know a few friends that have asked me about this amazing plan, they all get encouraged to join when they hear about the amounts of foods you can eat, the fact that you can have butter with your veggies or that you can eat a nice steak and feel no regret! But as soon as they hear something like "S, E or FP" I can see glossy eyes! Many get lost there...

My beautiful oldest daughter is bright as can be, she is 6 years old and very smart... But she often complains when we do something "new" for school (I home-school)... She is a perfectionist and wants to avoid making mistakes at all costs! So if I introduce a "new word" to her spelling words she gets frustrated and says:

- "but I don't know that one!" ... and I answer:

- " Well... of course... of course you don't know that one! Isn't that exciting? you are learning something new! In the beginning it's going to seem odd, weird and sometimes even impossible! But isn't it going to be great when you get it? and then it  just be part of your well known words. Would you rather I repeat day after day: *cat, hat, pat, bat*? No, right? I know you know those! Those are now easy! But at some point they weren't!"

What does that have to do with anything? I know you know what I am trying to tell you! Trim Healthy Mama is a new thing for you! It's not even a "familiar word" but... how awesome is that? It's an opportunity for you to learn something new (to you)... and not only something new... it's something good and something that will soon become part of who you are and you will manage to see it as something easy!

Of course you DON'T HAVE TO learn this plan... It's not indispensable, you could just continue your life without it... I often see posts of ladies that want to be "convinced" that this plan works... Day after day I see ladies on the FB groups trying to explain why this is so good for others! Like trying to convince a kid to eat his veggies! So I am not going to try to convince you! You can see all the amazing testimonies day after day on Facebook ... We are not children anymore... I am responsible for my health and I have my own struggles... Staying or not staying, joining or not joining is completely each individual's personal choice and decision to make. Others get discouraged when the scale doesn't move (been there! TOTALLY, way too often) and when we are down we want to be convinced to stay on plan! Thankfully there are wonderful, encouraging ladies on plan that will try to do that work and convince others... but honestly... if someone has made up their mind to "quit" it's almost unfair to put that "burden" on others to fight for them and somehow try to keep them doing what's good for their health!

 So... I decided to start this new "thing" on my blog and it's called "Paloma's THM Tip of the Week".

Here goes this week's Tip

Read the book and...

Spell it!

Just like with my daughter... whenever there is a new word she freezes and thinks she can not do it! Just yesterday she wanted to write a sentence and use the word "suddenly" and the first thing she did was come and ask me how to write it... I could just answer! It's easier not only for her but also for me... But... I know for a fact that I will not be helping her if every time she has a question I immediately jump and tell her the answer without having her try to think about it for a little bit....

I said: "I know you never write that word but I also know you've seen it before... you know how the letters work... so sound it and you tell me"

She immediately said: "Ok... S-U-D ....." and ... she spelled the whole word she thought she didn't know.

Whenever you go to the FB group and want to ask a question... go ahead! Questions are not only welcome but also encouraged... but if you take my tip... TRUST ME ... you'll be rehearsing those concepts that you think "don't make much sense" but you've ALREADY SEEN THEM in the book, etc... The knowledge is there! Try to apply them for yourself before you ask and you might be pleasantly surprised and actually excited to realize you know more than you give yourself credit for....

Of course ... the first thing is I am assuming you already READ THE BOOK ...

Don't get me wrong... I am not saying don't ask! I am the very first one to help answer a question whenever there's a doubt on the group... I am also the first one to ask if I really can't figure out something! You shouldn't do this by yourself when there are so many wonderful people out there willing to help you... BUT... before you ask someone else... ask yourself if you can "answer your own question" and when you come up with an answer... even if it's a wrong one... then share with the group ... something like "hey... I was wondering if I could have rice with my *S* meal... I think I can't because rice is a grain and it belongs in the *E* meals but I am not sure and I want to confirm"

What a wonderful thing that is! To see mamas trying to apply their knowledge, willing to make mistakes, being teachable because they take their health that seriously.

 Also... I've seen that one of the administrators of the group (Michelle) sometimes challenges the members to figure out what kind of meal she is eating, she posts a picture and everyone chimes in with their response... many get it right, many get it wrong but they are ALL PRACTICING their knowledge and willing to even make a mistake! guess what? Most of the things I know BEST are the result of a mistake I once made and once it got corrected I never got it wrong again!

See? Try for yourself! Make an extra effort... go the extra mile... it will make all of the THM concepts become a part of you THAT MUCH FASTER.

And that's my tip for you today! I hope you take it or let me know your opinion.... I love hearing from you!
 
More tips to come each Friday! Stay tuned.

© Paloma K.



 Disclaimer: Some links in this post may be 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.

Energizing Meals, Gallbladder and THM

Yesterday I wrote about the importance of getting your E meals, I mentioned how different our Trim Healthy Mama plan is from diets that sadly often get mentioned as a "similar" lifestyle to follow... Extremely low carb diets have good intentions and I am sure they can help many lose weight... They certainly found something that is true... carbs are something we need to be mindful of... We can't eat them liberally without expecting our waistline to suffer the consequences (especially if those carbs are mixed with fats!)... The Trim Healthy Mama plan instead of avoiding them all together explains which carbs convert to sugar faster in our bloodstream (which we should avoid) and how we can INCORPORATE them in our menu without paying the consequences! But that's what the Trim Healthy Mama plan teaches... how to INCORPORATE our carbs into our meals ... not how to completely erase them from our lives!

Yes... in the beginning there is a learning curve that we all have to go through (just like with any plan, and, I admit this one is particularly challenging just because it first un-teaches us some things we have strongly believed most of our lives)  there is some mindful counting and measuring for starters... BUT... after a little bit of patience and commitment... it all just flows! the knowledge becomes part of you and without even realizing it... you just make the right choices " in a natural and very FREEING way.

But today I want to tell you another reason why we need to add "E" meals to our menu... OUR GALLBLADDER! (or lack of it!) If you don't have one you might feel even a bit uncomfortable if you go heavy on the fats and if you are not making sure there's a certain balance with carbs and lots of leafy veggies! It's important that we do know the role that this organ plays (or played) in digestion and what your body can (or can't) handle once it's not there anymore!

I am a crazy reader on anything and everything pertaining to food (I've been seen to leave the library with more than 10 books at a time on the food subject!)... and from all that reading and from my own experience without gallbladder (and learning a lot from the Haylie Pomroy Fast Metabolism Diet) I can share with you this knowledge:

Our gallbladder plays an important role in the digestion, I am not going to try to give you a long explanation but trying to put it in just a few words here goes: It stores the bile that the liver produces that helps in the digestion of the foods we eat, when you lose your gallbladder obviously you don't have a "bile storage unit". So, even though you will have the same amount of bile in your body, you will not have as much bile in your intestine after your gallbladder is gone (the gallbladder can store about 1 cup of fluid at a time and release it into your intestine when needed), without it the bile is constantly being delivered into your intestine instead of being stored. In theory, this means that you will not digest fats as well.

  Thankfully there are some foods that actually HELP in fat breakdown (which is the hardest thing to process if you've gone through gallbladder removal)... some of these are:

• Apples and Asian Pears
• Asparagus
• Beets
• Cilantro
• Cucumbers
• Figs
• Garlic
• Grapefruit
• Green Beans
• Limes and Lemons
• Okra 
• Salmon
• Shallots
• Sweet Potatoes
• Tomatoes
• Okra

Note:  (guacamole is a great option when eating S meals because the awesome fat is accompanied by several of these wonderful helpers!)

Make sure your foods are rich on fresh herbs and spices... Get heavy handed with cilantro basil and Non Irradiated Turmeric Powder ! (make some curry!), don't skimp on dried spices that increase the temperature of your body like all hot peppers, cinnamon, cayenne, Ginger and paprika (as you can see the THM drinks like GGMS, shrinker and earth milk are highly recommended) -find some of those drinks recipes here-

Drink up! Drink all your water (and then some)... Make sure you also chew a lot your food (this I fail to do all the time)

And again... Enjoy your S meals, don't be afraid of them... but remember to include those E meals! They're way lighter on the fats (which we all love, they are great for you and I don't discourage you to eat them... I am just encouraging you to make sure you balance everything out and I can't stress enough the importance of using your freedom and eating some carbs!) 

You want an idea on what to eat for an E? I have a great and very easy breakfast for you today!

French Toast - E -
(1 Serving)

Ingredients:

• 2 slices of Ezekiel Bread (if you freeze it make sure it's thawed)
• 1/4 cup unsweetened cashew milk
• 1/4 cup all whites (egg whites)
• 1 1/2 tsp. ground cinnamon
• Sweetener to taste (you can use stevia, swerve, truvia -not the baking blend-)
• 1 tsp. of butter (for cooking the french toast) 

Topping :

I topped with Slim Belly Jelly (recipe in the book page 411 and you will need Glucomannan to make it) ...  you can also use your own jelly without added sugar.
I also had a coconut creme Oikos Triple Zero on the side. (My precious!!!)

Elaboration:

Mix the milk with egg whites, cinnamon and sweetener, let the bread soak all the liquid on both sides (you can even press the bread a little until all the liquid has been absorbed.
While the liquid is absorbing, melt the butter on a non-stick skillet at medium-high heat.
When the butter is melted and bubbly place the slices of bread on the lightly greased skillet, flip after it's evenly browned on one side, it should evenly brown on both sides. Sprinkle with more sweetener and cinnamon if desired.

In the making

Enjoy!!!

Liked what you read today? I sure hope so! Let me know if it's helpful... I don't want to keep all this info just to myself... I love sharing it with you... I would love hearing from you as well.

© Paloma K.

 Disclaimer: Some links in this post may be 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.

Out of this World Strawberry Shortcake - THM

Hello everybody! I can't believe I am at home blogging instead of in church praising... We've had a little bit of a rough start this year with "colds and flus" ... fever, chills, sweats, coughs have been filling our home ... but also snuggles and thankfulness that we have a roof, heat and everything we need RIGHT INSIDE our home.... I always praise God for running water in my sink... in my shower! I will tell you more about that soon! But for now.... I am thankful that it seems the worst of this flu is behind us.

So... the recipe that I bring to you today is not of my own creation (at least not the whole thing) .... the actual cake "batter" recipe is from Karen at: The Fruit of Her Hands.

Now... Without further ado.... I bring to you this delicious cake recipe... if you are a Trim Healthy Mama, then you... like me... don't need a birthday to eat cake!

You eat cake because you are free.... because you can and... because you love it!

 Here it is:

STRAWBERRY SHORTCAKE (FP or S)

 Yield: It's ALL yours! No need to share! (1 serving)

(The Cake itself is FP, - if you are a Trim Healthy Mama you know what I am talking about... if not ... make it anyway!) 

FOR THE CAKE

Ingredients:

• 1/4 cup oat fiber - From THM -  or this one
• a couple of pinches sea salt
• 3/4 tsp. glucomannan - this is what I use
• 1/2 tsp. aluminum free baking powder - like this
• 3 packets of. Truvia - (or make it with your sweetener of choice to taste)
• 1/3 cup egg whites - (I buy the carton of 100% liquid egg whites, don't waste egg yolks)
• 3 tbsp. water
• 1 tsp. vanilla

(To keep FP you will also need Reddi Whip, Strawberries and Truvia for the topping)

Now... if you're ok turning this dessert into an "S"

TOP WITH MY HOMEMADE WHIPPED CREAM (S)

• 1/4 - 1/3 cup VERY COLD heavy whipping cream
• 1 doonk of stevia extract (or sweetener to taste)
• 1 tsp. vanilla extract

Note of Caution: Oat Fiber and Oat Flour ARE NOT the same... oat fiber has 0 carbs and 0 calories... it can be used in any setting (on thm plan), while oat flour is great for you but it's an E, higher on calories and carbs, should be kept in an E setting.


Preparation:

Mix dry ingredients in  a bowl (I actually use a medium Pyrex Bowl to mix and bake all in the same thing), then add wet ingredients and mix well. Cook in microwave for about 1 minute 30 seconds (it will be oh so slightly wet on top). -each microwave varies but that works for me-.If you prefer not to use a microwave, you can bake this in a 350° oven for 20-25 minutes or until done. Once it comes out I use a spatula to help loosen the edges and dump it out onto a clean kitchen towel to cool.

While the cake is cooling off... I get the topping going:

Cut up some strawberries and sprinkle with Truvia. Allowing the strawberries to sit a while will make them juicier and more sweet. Ne sure use no more than 1 cup of strawberries.

When your cake has cooled off, serve on a plate, top with Reddi Whip (to keep it FP)

Or... let's whip that cream!

With a mixer.... mix all the ingredients (heavy cream, sweetener, vanilla) on high until soft peak forms .... serve immediately over your cake! Top with the strawberry slices.

Enjoy! (and... would you let me know how you liked it?)


© Paloma K.

This post contains affiliate links

From Couch to Half Marathon in 14 weeks

Let's get movin'

Hello everybody! Tomorrow is the official day when we start our "From Couch to Half Marathon" Challenge... Don't worry... our challenge's first day starts with a REST Day ... so you still have time to go get new shoes (which I am going to do, mine are completely useless now), I will be sharing here all of my progress and each week (on Sundays or Mondays) I will share what the week will look like... of course, if you want to jump in and join me in this challenge I can send you the whole thing via e-mail just send me a message to love.for.coffee@gmail.com and on the "Subject Line" just write "Couch to HM challenge" and I will send you the info you need... You can also see the schedule I am following on: Couch to HM Training Plan  (I just switched the days to start on Tuesday instead, that schedule works best for me, but you can change it to the days that work for you just make sure you keep coming back to share your experience with me and so I can also cheer you on!).

To be successful in our challenge we will be including:

• Rest Days
• Strenght Training (ST) - (sessions of 20 minutes) (pushups, squats, lunges, deadlifts, planks, etc)
• Easy Runs (ER): Runs at a comfortable, conversational pace. No huffing or puffing involved.
•  Run/Walk (R/W): (Alternate between running and walking), you must walk at a brisk pace to make your transition to running easier. (run about a minute and walk about a minute, you can and should increase your running times as it gets easier).
• Walks (W): You’ll walk some of your miles so you can safely build your fitness, but keep a brisk pace.
•  Tempo Runs (TR): Run at a faster pace, it should be harder than the Easy Runs but not so hard that you can't breath, this runs should improve your speed and resistance, you can actually start at a more comfortable pace and increase your speed after you are all warmed up, when you are done with your run you can add a few minutes of walking at a relaxed pace.
• Cross Training (XT) - Low Impact - (like cycling, swimming, elliptical), what you do will be your choice, but it is important that you do not skip these exercises. 

Now if you are wondering how much you need to invest for this challenge or what kind of equipment you need to buy for this... let me just tell you that not much or maybe even nothing at all.. You can find great YouTube videos that can guide you on what to do and how to do it for your strength and cross training ... You don't need any sort of equipment, you don't need a weight room or to own any specific clothes for this challenge, my only recommendation again will be to get comfortable running shoes... You don't want to get injured, we need to protect those running feet (you don't see them like running feet yet? They will be!)

You can find great deals on running shoes here

Another thing (and totally an "extra", not indispensable) but it's something that I think is a great motivator and can help hold you accountable is an activity tracker... I absolutely love my FitBit... I have friends that are on Fitbit and I love having people "I walk with" even if I am not necessarily actually walking with them... Fitbit also allows you to sync with your phone and/or computer and you can challenge your contacts there to see who can get more steps in... it can be a lot of fun (especially if you are competitive)

My suggestion is definitely Fitbit I've had a Fitbit (FitBit Zip and FitBit Flex) for about 2 years now I wouldn't switch to any other (at least not yet)

My first Fitbit... FitBit Zip.... does the work and it's the most inexpensive one (there are different colors and I liked the fact that you can comfortably wear it in your bra, so there's no issue of "matching it with your clothes" or anything)

My current Fitbit... FitBit Flex, it is more expensive but it can also track your sleep (see how well you sleep, when you're restless, etc.) I love it too but this one you have to wear on your wrist, if you're going for a "not so sportsy" look then it can be an inconvenience, I usually don't care and wear it anyway... I care more about tracking my steps but that's just ME.

You can also find it in different colors, the tracker is actually a small device inside the wristband, you can buy wristbands in different colors for a very reasonable price and that helps you match it with what you wear.

 But again, you do NOT need a tracker to succeed in a challenge, it is just another tool, it IS indeed a great motivator (and also quite an eye opener when you actually see how many steps you take in a day), it is a glorified pedometer BUT a very cool one... these trackers from FitBit that I just mentioned do not track your heart rate ... Fitbit does have that but the cost is absolutely ridiculous to me.... (and I do get into all these gadgety things)

So... for this week... our schedule will look like this:

Week 1: (Remember, I start on Tuesday but you can start whenever it works best for you)
Tuesday:  Rest
Wednesday: R/W 2 miles
Thursday:  XT 30 min
Friday: R/W 2 miles
Saturday:  Rest
Sunday: R/W 3 miles
Monday: W 2 miles

Also... Remember to drink lots of water, eat healthy, get enough sleep and do some stretching before and after your runs.

If you are already on Fitbit and would like to add me to your friends there you can find me HERE . I'd love to RUN with you! 

© Paloma K.

This post contains affiliate links, the recommendations and opinions are based on personal experience, I do not recommend products I haven't used and enjoyed.

THM Starter Kit - Health makes a great Gift!

Hello everybody! You might be wondering what to give a loved one on this Christmas season... or you might be making your very own wish list... If you know somebody who has been thinking about getting on board and joining Trim Healthy Mama, or even you have been just lurking around the THM forums/fb pages I might have the best gift idea for you or your loved one(s)

How about putting together a beautiful, thoughtful THM basket?

Here are some ideas of ingredients that are really helpful for anybody, especially for those who are about to begin

First of all you need:

THE BOOK: Trim Healthy Mama



The book is a bit costly but worth every penny! It has a detailed explanation on why this works! How it's not just another FAD, it is also a "cookbook" with great recipes to follow, in and of itself is an amazing gift! You can also get the electronic version off of the Trim Healthy Mama site but I do really suggest you get the paperback edition, because of the extensive information, trust me, you need this book in your hands and be able to highlight and/or even do what some other THMs have done by turning it into 2 or even 3 separate books (usually 1 information and 1 cookbook) and sending it to FedEx to have spirals, etc. that's up to each person, I enjoy my whole book.

Now... after this if you still want to give something else... or... if you (or your friend) already have the book... here are some great elements to get started and that will make the "introduction to this plan" much easier and successful, not that each of this items I will suggest are indispensable to the plan but great aids and nice things to have to provide more "cooking/recipe" options to stay encouraged:

Whey Protein: I absolutely love THM's pristine whey protein but it's unfortunately out of stock A LOT... (yes, it's that great) but another favorite (and perfectly on plan) is:


Jay Robb's Whey Protein Powder

 

It is a bit on the expensive side and in and by itself it will make a great gift, pick and choose what you'd like to add to your amazing "THM care basket", it can be a basket or just one great quality item, or a couple of them... your choice!

Organic Extra Virgin Coconut Oil


I personally love the coconut flavor this provides... (I actually feel sad that my palate is so used to the flavor that I can't taste it that strong anymore on my foods) ... Rub chicken and roast it! Add it to smoothies, make skinny chocolate with it, etc... this is a MUST HAVE in every THM household... another coconut oil that is perfectly on plan is the:

LouAna, Pure Coconut Oil

 

It is less expensive, doesn't have the strong coconut flavor and you can also find it at Wal-Mart, I personally prefer the "Extra Virgin" one but you're perfectly on plan if you go for the other one.


Unsweetened Peanut Butter

 

Oh yes... we get to enjoy delicious peanut butter, Smuckers is less expensive than other brands, you can go all the way and get organic peanut butter or get organic unsweetened almond butter as well, Costco carries unsweetened stuff too! A THM tip is: "Always check your labels... You don't want to see "sugar" in the Ingredients."

Something that I know sounded a bit "overwhelming" for me when I first joined THM were products like:

Glucommanan




 And

Birch Xylitol
 



But these are also two great items to consider including for your "Starter Kit" .... Glucomannan is an amazing product.... you can use it to thicken gravies and sauces or create and ice-cream consistency... you can add it to create amazingly creamy smoothies all while adding health to your meals and providing a better "sense" of fullness. Ah! Good stuff!

Xylitol on the other hand... is a sweetener, you have to make sure you get the "good stuff" (Non-GMO, derived from real birch and not from corn) and it's a great way to start kicking away the "sugar addiction" because in the beginning stevia (no matter which one you buy) might still have a very bitter taste... I went through some "rough days" when I couldn't have anything sweet until I got "detoxed" from sugar... everything tasted pretty awful with stevia... it was later when I actually realized my taste buds changed as I got healthier and got away from sugar. BUT... you don't have to go through the same pain... Xylitol is the sweetener with least "after taste" in my own experience... and even when it's costly it can be a life savior when those "sugar cravings" kick in... and they will EVEN IF YOU think you don't have a sweet tooth... once you really get rid of sugar (unfortunately found in soooo many products without us even knowing) your body will have its own way of screaming for the stuff!

Defatted Peanut Flour

 

 Ah! this is good stuff... We use this mostly on "Fuel Pull or E" settings... you can add to 0% Plain Greek Yogurt, some vanilla extract and sweetener and you have a yummy thing to eat on its own or with some apple slices for an "E" setting. Some THMs buy the way more inexpensive PB2, but it's not really on plan because one of the ingredients is sugar.... yes, it is a very minimal amount so... some have still been successful and continued weight-loss using PB2 from their grocery store.... I (and many like me) on the other hand... are "turtles" when it comes to losing weight... and even a little bit of sugar can cause weight stall... So... your choice... I present you with what *I* consider to be the best choice.Trust me... I can't wait for Trim Healthy Mama to introduce their own Defatted Peanut Flour... The promise is that it's coming SOON... I can't WAIT!

Here are other great products to add to your basket:

Almond Flour
 

(You can find it a bit cheaper at Trader Joe's but it's almond meal not blanched almond flour, it's a bit coarser but I still love it... or you can buy your own almonds - Costco has the best price for almonds - and make your own) Sometimes Kroger has good prices on their "Simple Truth" Organic Almond Flour/Meal too.


Golden Flaxseed Meal


Remember to store it in the freezer (even before opening), Flaxseed Meal oxidizes quickly if left at room temperature, the best way to preserve it is in the freezer. Both Almond Meal and Flaxseed are great ingredients to have at hand for delicious THM breads/muffins/desserts (flaxseed is great when making meatloaf or meatballs as well!)

Prince of Peace Oolong Tea


We THMs use this to make the delicious Shrinker, you can drink it iced in the summer or deliciously hot in the winter... it is sooo good and with a warming spiciness to it... you'll love it! You can sip it all day!

Bragg's Apple Cider Vinegar



We use this one to make the Good Girl Moonshine which is another weirdly addicting beverage... it's interesting... once you get used to the vinegary flavor you find yourself actually craving it!


Bragg Nutritional Yeast
 

Add to eggs or popcorn, this is a highly nutritional ingredient that will take "fried eggs" to a whole new level... I love giving it to my girlies... here's a great recipe to make "Delicious Trim Bouillon"

And what says "I care" better than:

CHOCOLATE!!!

Ah! Your care basket is complete! Of course another thoughtful things are almonds, peanuts, Pure Vanilla Extract, Almond Extract,, Banana Extract, Chana Dal and some not very practical items to add to a basket (because they require refrigeration) are: Ezekiel Bread and Kerrygold grass fed butter! Oh! Deliciousness!

So... are you ready? I think your THM Gifts will be amazing! No better gift than a healthy lifestyle!

© Paloma K.

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