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 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.

Beware of the easy route - Don't pay for THM menus!

Hello everybody! Today I was a bit uncertain about what the TIP would be... not for lack of tips or areas of opportunity I see ... actually because there's so many tips I would love to share that I don't even know which one to choose... BUT... something made it easier for me to make a decision... and it was a sponsored ad on my Facebook this morning... charging to give you what they call "THM Menus and recipes" ... They have a tiny disclaimer at the bottom of their page saying: "We are not affiliated or endorsed by Trim Healthy Mama" and they recommend you to review their menus/recipes with care! (well, that doesn't save much time... does it?)


what in the world???

First of all... They are charging you for something that IS NOT FOR THEM to charge. This is someone else's BRAND and work. You can find menus, plans and meals for free on several blogs and on the support groups, THM beginners is my favorite, even when I am not a beginner at all on THM I love the fellowship there and I also love that I can welcome many "newbies", encourage them and hopefully help them if they have a question or two (The Admins/Moderators do an amazing job but sometimes someone needs help right away and we all try to pitch in), most of us "seasoned THM'ers" find joy sharing good recipes with others, reviewing their own menus, helping them tweak it if we see the need, etc....

Those who promise to send you plans and menus for a fee are unfortunately targeting people that don't really know how THM works and who think someone else's "plans" will work for them... I think that ... in and of itself is bad!

THM is about learning how foods work... It's about understanding how to mix foods, how much time to leave in between meals/snacks, how to choose best when eating out, changing old ideas about food, changing the way you see it and EMPOWERING YOU by giving you all the knowledge you need to MAKE PLANS that fit your life, etc... This is not a "diet" that will give "the same template" to all women and expect them all to make them fit their lives... If you PAY for plans/meals that somebody else "thought about" you are not learning a thing and you are giving your money away just to find disappointment when the time to "choose" comes or when you want to be freed from paying 7 dollars a month! are you ever going to be able to do this on your own? I don't think so... YOU have to LEARN about how the fuels work for your body... and only YOU can decide how you switch/incorporate them in your life.

I'd say invest the money on the BOOK ... and hang out with us on our FB groups. Take one step at a time and you'll be running in no time! All by yourself! Those 7 dollars use them in better ingredients instead (which you will still have to buy, it's not like they are buying the food for you) and also, you will have the CERTAINTY that your plan will be correct because you will have the knowledge (rather than reviewing someone else's plan with care. 

Honestly... If you see that sponsored ad, run away from it no matter how "good" it might initially sound! Now... I don't make any money from telling you all this! Pearl and Serene might not even know I exist, I am not a THM lawyer of defender of the plan! I care about moms like you! Who might judge the THM REAL plan by someone else's business that more likely than not will NOT provide you with the ideal plan for you and accurate completely on plan recipes.

So... You've been warned... If you still want to support a group that is charging off of somebody else's brand and work... it's your decision but if it doesn't work... then give Trim Healthy Mama a REAL try.(By the way, I just saw one of the recipes they promote as "THM" saying it's an "E" and it's a crossover -on plan but not weight loss inducing- this is just a clear small example of how it can't be trusted)

In their disclaimer they should add "Not only we aren't affiliated or endorsed by but we are completely misrepresenting Trim Healthy Mama"

Instead... Get the real deal:



Edited to add:  If you find a blog that is NOT charging for menus and meal ideas (I often share recipes, meal ideas and even let you see what I ate during my week) those are awesome tools to use as an EXTRA AID in your THM journey... it is just important to remember that they can't "replace" the knowledge that comes from reading the book and understanding how the plan works for yourself.

© 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 Week Recap and Tip of the Week

Hello friends! Ah! I feel like I have neglected my blog and even friendships in the social media world so much! It seems that I can only get 1 post a week and that's even sometimes hard! Why? I don't know... it seems like I am in the midst of a cloud right now... Filled with so much excitement and at the same time in expectation of what's to come that I am almost paralyzed... but everything is going well... I can give you a little bit of the news in advance though... Just because I can't wait any longer and just because I know you won't tell anyone (LOL!)

So... hubby wrote a book... and it will finally be published in March (God willing) the book is based on the book of Job....  his suffering... faith... everything! I don't want to spoil it for you! Whether you're going through suffering, you went through it, a friend of you is going through it and you don't know how to comfort or what to say... you must read this book! I must say it is pretty amazing... I am a very honest, objective critic... particularly of those I love... and ... this book (and the many times I've read the manuscript) has touched my heart and made me see the situation differently than the way I used to when I've read the book of Job before...  and I just got stuck in the questions of "why did God bring Job up?" or "Why was God even talking to Satan?" It truly is NOT your typical "explanation" on the book of Job or "justification" for the things that happened to him ... wait... I shouldn't share more... you should read it. So... yeah... .. There are other things going on ... very exciting as well but... that's one that I can start sharing a bit for now....

Would you be in prayer for us with it all? Thank YOU!!!

Now... Trim Healthy Mama, right? Well... Usually tending to do  a lot of  some emotional eating... Going through these things in life (even good events can trigger such bad habits) has made it a little harder to not spend the whole day eating, munching, "just tasting" a little bit... So... here comes the tip of the week:

Eat enough and drink your "sippers"

So... yes, eat enough when you have your meals/snacks... Don't skip meals and make sure you have a good batch of Good Girl Moonshine or The Shrinker ... There are other THM meals but those two really help me when I am craving something and I am just in the need of putting something in my mouth... They calm those cravings down and make me feel like I am still "having fun" (yes, I also eat just because it's fun!).... Make sure you buy a good Raw Apple Cider Vinegar I buy this one and it you're still not that crazy about the flavor, play with the recipe a little... I have so much fun varying the flavors... I buy a good box of your favorite teas I absolutely love these until you find your "cup of tea" ... get it? cup of... ? ok... maybe too predictable LOL!

Anyway... that's my tip of the day... If you're just starting on Trim Healthy Mama and you were used to having flavored drinks/juices or soda.. and you're kind of bored of water (I absolutely LOOOOVE water but I know it's not that easy for everyone to drink the recommended amount) then you have to try these drinks that will absolutely hydrate you, make you feel fuller and will also send to your brain that message of 'I am doing something healthy, I don't want to ruin it with chips' that will help you stay on track without it actually being hard... or at least I think so...

Now... if you kind of want to take a look to the things that I've been eating this week... well here I go:

Hopefully these will inspire you:

Cheesecake Berry Crunch: (- S - Trim Healthy mama Book page 373)

Fried Chicken Strips (S) 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)

Turkey Bean Soup (E), this time I actually used venison, you can also substitute the meat with chicken breast... here is the recipe: Recipe here

Mrs. Dirinda's Famous baked oatmeal (E), I made it this week but switched the berries for apples, and instead of only 1/4 cup of egg whites I used 1/3 cup. Delish! click here for pin of her recipe

 

Salmon and Avocado Sandwich: I used 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.

 Chicken Salad with Pecans: I used delicious Romain lettuce leaves to serve my chicken salad Recipe Here (the original recipe calls for almonds, you can use whatever you prefer)

Chocolate Cupcakes (S): These were such a big hit! We loved them, I didn't have heavy whipping cream to make whipped cream but I used a bit of sugar free Hershey's Chocolate syrup and strawberries to top them... Recipe by Tonia at "The Sunny Patch" my twist was that instead of xylitol and stevia extract I used 14 packets of Truvia.

Steamed asparagus and eggs (with butter! YUM YUM) - S - : To make these I just lightly steam the asparagus (remove tough ends) until they are tender, then add some butter, salt and carefully place two (or three) eggs on top of the asparagus bed, it all becomes one! Looks pretty too! Cover with a lid and cook until the eggs are done (I like the yolks a bit runny, about 3-4 minutes), side of avocado... Delicious for any meal of the day!

 Of course I ate other things... But I didn't stop to take a picture of everything... I hope this inspired you a bit though! Would you leave a comment and let me know?

© 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.

THM Tip of the Week - for OVEREATERS

This has been an interesting week for me... I'm sorry my blog has had to experience being neglected... My social media life is almost non-existent. I'm going through major GREAT changes in my life and even when they're awesome, they are a bit overwhelming! I am thankful and humbled... God is good! I will share more as things are more solidified but... it's awesome (and scary, well... for me! just don't think I am pregnant... I am not.)

Anyway... Most of my tips right now are directed to THM Beginners that are still trying to figure things out but if you are a THM "veteran" you might still benefit (hopefully) from my tips... here I go:

Today I have several tips, these are specifically for those of us... who... tend to... um... ehem... eat compulsively and don't know when or how to stop overeat

First of all... if you are like me you get frustrated, confused and hate the following phrases

- In moderation (HOW DO YOU MEASURE THAT?)

- Eat until satisfied not full! (Hey! I am not satisfied unless I'm full!!!)

- Don't count calories but "those are too many" 


When I first joined Trim Healthy Mama and read the book for the first time... I felt hopeful and yet a bit confused about some terms.... I found that the book mentions not to count calories but yet... written in the same book.... oh so casually... things like "calories do matter" .... and yet again... "don't worry about calories, we love high caloric meals" and later again another phrase saying "to avoid extra calories" I thought I was going to go completely insane...

The book is honestly, genuinely necessary for this journey! I am not saying the book is wrong... I am saying that ... for people like me... phrases like "just eat them in moderation" don't mean anything and they can be a "scary" rather than "freeing" thing.... Hey! When I've been on other diets I've never been "trusted" with "how much food I can eat!!!" ... What a scary feeling! For me... eating in moderation means not eating the whole chicken like I actually want to! .... For me... eating until satisfied means... that I EAT UNTIL I AM FULL! Because hey! I will NOT be satisfied UNLESS I AM FULL! There... I said it!

So.... what's the trick? If you are like me... CAN YOU DO THIS?

YES YOU CAN DO THIS...

THM does have specific limits for some meals... like E meals 20-45 grams of carbs and only 1 tsp. of fat.... or S meals only 10 grams of carbs (and keep your grains with your E meals, those belong there preferably except for the exception of some low carb items that should, also be limited to about 1 a week if anything) or only 1/2 avocado in an S meal... I dance and enjoy and thrive within those limits... but how about the "limitless fat in an S meal?" how about "eat until satisfied" cases?

Well.... here are my tips:

1. Don't stress too much about it! I know, I know.... it's hard! I am a little obsessive and I want to know exact amounts too... but... don't stress about it... even if you do, in fact, go a little overboard with how much chicken you are eating, it's still not your "sugar overload" the "limitless sugar loaded ice cream you used to eat" "endless chips and salsa or bread sticks" ... you are still making awesome changes that will indeed make a difference in your health.

1. Make a pause! .... After you eat your plate of food and you feel like you want to go to the kitchen get more and more and more... go to the kitchen and instead fill a cup with water, add some ice, drink it, enjoy it and allow yourself to realize that maybe you are already satisfied... if not... then go ahead, eat more.... that glass of water will help you not go too far either.

2. Fill your plate with non-starchy veggies... That feeling of abundance and still eating a lot... will be met... as we learn to "make peace with food" and we learn to control our weird emotional urges to eat like we are never going to be able to eat this... ever... ever again.... I invite you to fill your plate up with lots of veggies... Yes... we do want to fight gluttony and excess... but as we learn to calm those urges down... to have more joy and peace with food and realize it's not our enemy... and those feelings of anxiety towards food quiet down... make better choices on your plate... maybe in the future you'll be so in control about it all that you won't need to overeat at all.... who knows... it's just hopeful thinking here *wink*

3. If it helps you and you can do it... keep a food journal, I know it helps me.... I love Myfitnesspal, not necessarily to "measure" but just to have a visual, in writing of what I ate through the day.... the more I feel comfortable the less I feel the need to do it but I get back at it when I feel I need that re-assurance again.

4. Pray before you eat... I am adding it to the end... but... it's a first!... give God thanks for the blessing of food... and every day with every meal... surrender that to Him... that aspect of your life, give it to Him....


Do not be afraid... You can do this! Trust me... If I can you can! and if you need some more encouragement, accountability or just a pal! Meet me here on my blog or at my FB page, leave comments, questions or even prayer requests. I'll love to hear from you!

So... as you can see the authors of the book were right to give us the freedom and the reins of how "much we eat" in some cases... I leave you with this to reflect on it:

"All things are lawful unto me, but all things are not expedient: all things are lawful for me, but I will not be brought under the power of any." - 1 Corinthians 6:12
 

© 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.

THM Tip of the week - Grams of Sugar vs Added Sugar

Hello everybody, last week I started a "Paloma's THM Tip of the Week" for my blog...

If you have no clue what THM is ... Well... you have to check this out

If you are already on THM or lurking and full of questions... I hope my tips will help you... I want you to stay encouraged and motivated realizing that this plan is doable!

 So... here we go... this is the 2nd. Tip I share... please leave comments, suggestions or questions ... I'd love to hear from you!

Get familiar with labels

Food! We love it! And many times we eat it without even looking at the label on the packaging which gives us such important information. Many others of us WILL indeed look at the label and only be concerned about the "calories"... those that are a little more thorough might look at the fat content or "Sodium" (many times wondering if that's too high or just enough). Trim Healthy Mama plan we have such freedom that calorie counting is no longer needed (I do it once in a while just because I am obsessive like that) but in our plan "Ingredients Trump Numbers" (if you join the FB group you will see that phrase there often) ... We care more about the ingredients we eat and their categories (there are some things that we just do not mix).... but KNOWING how the labels work will help you a lot and will save you from a lot of confusion...

See that label? Let's study it together, we will not get in depth but I will show you two very important things that you have to notice... On Trim Healthy Mama we focus A LOT on the ingredients... Sugar (also known as glucose, corn syrup, dextrose, honey, agave nectar, evaporated cane juice, cane juice, juice concentrate, fructose... and many more) is not allowed on the THM plan, actually it will be easier for me to tell you the sweeteners that are on plan: Stevia (natural and doesn't spike your glucose levels) -Trim Healthy Mama has great sweeteners- and some natural sugar alcohols like Erythritol and Xylitol - like this or this  

BUT... sugar (even if it claims to be natural, organic, lower GI -like agave or coconut sugar-) is NOT on plan.

Don't worry... you can still enjoy lots of sweets... but your palate might in fact need some adjusting to the sweeteners, as you flush out the sugar from your system.

Anyway... So... back to that label! See the ingredients? Let's try a little exercise... Do you see any sugar in the Ingredients list? The LIST is at the bottom... right below that little chart with numbers and percentages.... look at the pic and check please, this will help you.... No sugar, right? That means this specific product (Oikos Triple Zero Yogurt) does NOT contain any added sugar... Most mamas start jumping up and down of joy when they see that it's actually sweetened with STEVIA LEAF EXTRACT!... but then... uh... their eyes catch something while they jump... as they look a little higher on that same label they see the word "Sugar" .... and when they see that it says "7 grams" they want to faint! If they already ate some they almost want to "spit it out" like it was poison (which... well... let's be honest... sugar IS like a poison) and they get troubled, confused and frustrated... But... let me tell you something: 

 Jump and dance away mama! You're good to go

Your brain is not tricking you, the food industry is not tricking you (at least not in this specific case), this is not as confusing as you might think... the "Sugar Grams" you see there are actually naturally occurring sugars from the dairy in your yogurt... THERE IS NO added sugar in this product and ... of course we all love a lower number in the grams of sugar but thankfully the fermentation process in a yogurt helps lower the impact on your sugar level... (this happens specifically with fermented products like Kefir and Greek Yogurt which are both allowed on plan, make sure you buy them 0% and plain! the only allowed "flavored" yogurt we've found so far to be on plan is the Triple Zero Oikos because it's the only one sweetened with stevia).

Now... let's just do another quick exercise just to make sure we got this! Let's do it with an "easier" product (dairy can be higher in natural occurring sugars so it can get a bit harder to figure out) but let's practice with a product we would assume there would be no traces of "sugar" in it...

Let's go with something most of us love and that you can enjoy on the THM plan... UNSWEETENED PEANUT BUTTER!

 You can buy the most affordable kind like:

Smucker's Natural Creamy Peanut Butter or Kirkland Natural Peanut Butter

If you can afford it get the organic/non gmo kinds like: this or this.

Let's look at a label:

I think you now know where to look first, right? Ingredients! What does it say? Basically Peanuts and Salt!

Now, let's look at the chart on the left, the nutrition facts:

Sugars: 2 grams...

With the knowledge you now have... is this product ON plan?

mmmmm

need another second?

.....

If you answer was YES! You are correct! On THM we can eat this product in an S setting, the "S" stands for "satisfying" where FAT is the FUEL. We avoid grains, starches (basically we keep our carbs low) in an S setting... so you would be MORE THAN SAFE eating this product in an S setting... Your carbs are 7 grams, then you remove the 3 grams of fiber and you end up with 4 grams of net carbs in 1 serving of this peanut butter (10 grams of carbs is the limit for an "S")...

"But wait... what happened with the sugar? I thought it wasn't allowed!"

You are right! Sugar is off plan... But... there is NO ADDED sugar here... as long as "sugar" (or any of its nicknames) is NOT listed on the ingredients you are good to go! (well... of course there are other off plan ingredients but we're just talking about sugar right now). Grams of sugar in the nutritional facts are good to know but they do NOT disqualify a product from the plan...

Keep checking your ingredients... Stay alert! Don't let that sugar sneak up on you!

Other favorite sweeteners on plan are:






(Update after publishing) Beware of Truvia Baking blend... Yes it's cheaper but it's because it's mixed with sugar. It is NOT on plan, stay away from Stevia in the raw as well, it's NOT only stevia and it's NOT on plan. We have to check the labels of everything... Grocery shopping actually makes me a bit angry to see how many "innocent looking" items have sugar in them! You can even go to your pantry and check your container of SALT and you will very likely find DEXTROSE in the ingredients.

I hope this is helpful for you!

© 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.