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Sunday, January 25, 2015

Trim Healthy Mama - How to Get Started

I often see ladies confused on where to start the Trim Healthy Mama plan... some who haven't bought the book and are trying to do it by using the loads of info on pinterest, blogs, fb groups, I find others that have bought the book but are overwhelmed by the size of it... sometimes they take courage and read a page here and there, then they read something like "bananas are loaded with sugar" and they quickly close it again, put it away and feel like "they'll never get it" or "it's too hard" .... some others have bought it and read it (even more than once), they've highlighted and taken notes and they are at the stage where is all a lot of head knowledge but they don't know how to take those first steps and now WALK it.... they don't know how to land all that knowledge and translate it into daily meals....

So... what do I have to say for all of them?

Well... To those who haven't bought the book at all... PLEASE DO SO! Pinterest, Fb groups, blogs, etc... are all AMAZING TOOLS! But you'll keep coming back with not the normal regular questions we all are going to need help with ... .but questions that are clearly solved when reading the book... why can't we have honey? Why can't I have milk? My mom said I should eat more bananas... I want to have corn with my chili and so on... all those resources you'll find online are great things you can use once you've read the book.... that way, you'll also be able to distinguish if the pinterest recipe is actually a good one! (many bloggers add "THM" to their recipe but not all of them have all on plan ingredients.... ) ... If you think the book is expensive... try to save for it... it is worth it... I've often baked cookies and pies to buy something extra I've wanted... I even bought a rowing machine saving for it by selling pies, cakes, etc... where there's a will there's a way... but if you're already doing everything you can and every cent is crucial for your budget, that's ok too... check your local library, they might have a copy of the book. But yes... You DO need to have one.

Now... if you are the one who has bought the book but you're overwhelmed by the size of it... Let me assure you... there's great info there... Don't let the size scare you... There are some chapters that are not essential to get started (you can read those later), start from the beginning, DO READ the "science" behind it (first chapters) just tackle it!

If you have read it and read it and don't know where to start it could be for three reasons:

1. You feel like you just "don't get it" but let me tell you something... most of us THMs don't have a PHD, we're not geniuses, most of us have children (which I think highly damages the brain - LOL - and attention span), so... you are "getting it" but you're still unsure, and that's ok... "Practice Makes Perfect" it's until you start to apply the little things that you DO get that things click! It's like when you're in school ... you almost learn things by memory... 2+2=4 ... it might not even make much sense at first you just get it as "head knowledge" and then one day you can actually perform your own math problems... based on that same principle that 2+2=4 :)

2. You are a perfectionist - Yup... admit it... You feel like you want to get started when EVERYTHING is perfect... but allow yourself to make mistakes... it's ok... again, start practicing what you learned... if you don't understand something ask... apply the basic principles... what are those? Well... I know I can share those because they've already been shared on THM approved blogs so here I go....

Protein is the core of your meal....

You will either combine your protein with  a FUEL source... either FAT (for an S meal) or with CARBS (for an E meal) to promote weight loss... if you add both FAT AND CARBS then you have fuel collision and you get a crossover. Crossovers are plan approved but NOT weight loss inducing.
  • Satisfying (S) Meals (Protein + Fat)  - (Always try to include non starchy veggies) 
    • For example: Some sort of lean or fatty meat with buttered veggies or avocado, unsweetened nut butters, coconut oil is your best friend!
  • Energizing (E) Meals (LEAN Protein + Carbs) 
    • For example: Some sort of lean meat with a carb source (starchy veggies, oatmeal, lentils, beans, brown rice, quinoa)  (Fats up to only 1 tsp.)
  • Fuel Pull (FP) Meals (Lean Protein)
    • For example: A source of LEAN protein like a chicken breast with a salad, carbs and fats are both kept to a minimum or zero. Here you are not adding a fuel source with your protein.
  • Crossover ... Here you can mix both fuels...  
  • S- Helper: It's an S meal with a little bit of "E" carbs added... like 1/4 cup of beans, 1 slice of ezekiel bread, etc.
  Non starchy veggies are always a great addition, 0% Greek yogurt (unflavored) is plan approved and a great source of protein for any setting, (there's a new Oikos Triple Zero that is plan approved and it is flavored, it is delicious and it is FP, should only eat 1/2 a cup of that one in an S setting)

Always eat every THREE HOURS  (and a maximum of 4) ... avoid eating sooner than those 3 hours (in any setting but particularly if switching fuels)

See? You can get started... There's a lot more info... but... you have the book... right? If you start applying these principles you can then go more into each detail later... but the thing is... Let's get you STARTED!

Now... the other reason why you might not know where to start is:

3. You read the words "erythritol" or "glucommanan" and you feel like you will never be able to cook "normal" food again .... these sound like ingredients that you thought only the big food companies had access to! What kind of thing is going on in THM kitchens with such ingredients? Well... those are simple ingredients with big names... and guess what... all "special" ingredients in the book are not INDISPENSABLE for this plan. I actually recommend you START with the ingredients that you're familiar with (like chicken, sweet potatoes, oatmeal, beans, ground beef, cheese, avocados, apples, peanut butter, etc.) and once you get more familiar with this lifestyle look for a recipe that you really want to try and get adventurous and start getting the ingredients AS YOU ARE NEEDING THEM one at a time... that way it will not impact your wallet too hard either... You might find that you don't need them at all... or that you love them all so much that then they'll just become a staple in your kitchen.

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Something else I want to recommend for beginners... Don't jump into THAT DELICIOUS LOOKING THM chocolate cake right away....

If you already did and it tasted "disgusting" let me tell you something... Your words don't offend us! LOL! ... I've seen so many times on the THM facebook group posts that say:

"I HATE THE MIM" (MIM = Muffin In a Mug) it IS DISGUSTING!

... Before you say more... let me tell you... We have HEARD IT ALL! yeah yeah... "DISGUSTING, BITTER, YUCK, AWFUL, HORRIBLE, CAN'T STAND IT, ETC."

Many of us were right where you are... I know you don't believe me... you feel like "your case is special" ... but IT ISN'T ... Your taste buds are tricking you!!! (sounds impossible to believe but it is true) ... I know exactly what stevia tastes like to you right now... and I know that it feels like "there's now way this is ever going to taste good" but... it does... and it tastes better not by "eating lots of it" ... it's not even so much a thing of "getting used to it" as much as getting RID of the "old sugar" in your system... Some ladies say it took them weeks to tolerate stevia... it took me MONTHS!!! I am a baker... (don't go to my older, way older posts but if you do you'll see a person who "loved her sugar") ... I know what "good tastes like" and when someone promised me I would eventually like stevia I actually shuddered and inside of me... I REFUSED TO! There was no way! I didn't even WANT TO like such an awful thing!!!! But one day... after cleaning my system for months and in desperation for eating something sweet I tried it again... and... hey! This is actually good!!!! And now... well... here I am... TOTALLY HOOKED!

So... don't start with desserts or you  will for sure be disappointed... start with your meals and snacks, one at a time... every three hours, avoiding fuel collision... have eggs and bacon.... grilled chicken and guacamole, chicken breast with brown rice, etc... etc... You'll get the hang of it... and once you've flushed SUGAR out of your system... give a dessert a try... allow yourself to not like it... and try again soon!

So... I guess that's my advice for those who want to get started but are still "on the fence" ... this plan is worth it! If you are still confused about some concepts... it might be actually more because it challenges your way of thinking... and I have another post on that here: THM IS TOO CONFUSING!

An extra TIP for beginners: ALWAYS READ YOUR LABELS... some of the big things you don't want to see:

Soy, Corn, Honey, Maple Syrup, Agave, Cane Sugar, Cane juice, Evaporated cane juice, Dextrose, Maltitol, Sucralose, Corn Syrup, Corn Starch, etc.

Learn to read those Nutrition Labels... You are always looking for NO sugar added... (no matter if you're eating S, E, FP, Crossover, SH)... how do you know if something has sugar added or not? It should be specified in the Ingredients section, right below the CHART that shows how many grams of each component, for example, tomatoes have natural sugars in them, you might see a pasta sauce that has 6 grams of sugar and it might be on plan as long as there is NO sugar in the ingredients.

Another thing to get started on the right foot is... ATTITUDE... Remember.... Every plan (no matter how freeing) still has some guidelines we need to follow in order to succeed.... yes... there are going to be some "sacrifices" to be made... but you're doing the most "doable" thing there is in order to lose weight and be healthy.... you're not willing to "pay" a little in order to attain it? How much do you really want it? I honestly get a little too sad when I see people almost with a "threatening" attitude saying: "I hate my coffee on THM I am going to quit" ... I get sad for them ... because... they are just hurting themselves... but I see they're probably not ready yet... yes... every change, even a good one requires adjustment and getting a little uncomfortable... Give it some time.... You will find yourself liking your coffee soon enough! There are great options... and even in the odd case that we aren't able to provide you with a good choice for you and your coffee... will you let that stop you from regaining your health? Just some food for thought. (wink)

I know there's a LOT MORE that I am not covering... hey... there's a book for that! And I know your reasons to still "be on the fence" might be different from what I mentioned.... you fear for your budget, you are afraid to "quit your bread", you don't want to cook different food for you than from your family, etc... but trust me.... no need to fear... whatever your reasons are just know that this works... and it is adaptable for everyone. Let's just get you started... the future is bright on THM!


© Paloma K.
No affiliate links in this post

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 THMor 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

Apple and Cinnamon Quinoatmeal - THM E

 Hello fellow foodies! Let's talk super foods, shall we? If you are part of the Trim Healthy Mama community then you know about the difference when it comes to "E, S, FP and Crossover" Meals/Snacks... If you are not part of that plan but you love good, healthy and tasty food ... don't leave... this recipe is for you too!

So... Before we get to the recipe let's talk a little bit about something, and let's be honest fellow THMs... Dairy... don't you love it? I do! What would I do without cheese? it's so good! But at the same time many of us tend to overdo it... No judgment here... just speaking out of my very own personal experience... And if we're not careful, the "frankenfoods" start to occupy way to many places in our menu... The THM plan gives you lots of freedom... but sometimes I like to switch things around a little bit to keep my metabolism moving and on its toes... And I like to give it a shock of energy not only with tons of veggies but with some amazingly good for you ingredients like:

Red Quinoa and Steel Cut Oats ,


Quinoa is rich in amazing nutrients for you, it is gluten free, it has all the essential amino acids (including Lysine), it basically has more and better protein than most grains, it has a glycemic index of 53 which is low for a grain and it's even better when soaked -soaking removes the phytic acid-, it is high in minerals like magnesium, is loaded with antioxidants and IT IS EASY too cook and incorporate into your meals.

I hope I just convinced you in case you were doubting...

Now... what are Steel Cut Oats? and what's the difference between them and the old fashioned rolled oats? or even the quick cooking oats? The difference is mostly that they are less processed, steel cut oats is the first best option, rolled oats is the second best and the quick cooking or instant I would just avoid them... because the more processed they are, the faster they convert into sugar in your body. Steel cut oats is basically the whole groat cut in pieces while rolled oats go through the process of steaming/pressing between rollers and drying them... They are still a very good choice but not the very best... Nutritionally there's no difference BUT the glycemic value is a bit different and it can change how our body reacts to the conversion of carbs to sugar in the body. (Don't be afraid of rolled oats, they are still a good option and definitely THM approved! Just don't use the "quick cooking" or "instant" kind).

Now after all that I am sure you want me to get into the recipe... Right? This breakfast is sooo delicious and so... dare I say SATISFYING? (I am always a bit afraid of using the word "satisfying" when talking about an "E" THM meal... I don't want anybody to be confused!) BUT... This stuff is sooo good! You can even have it for lunch! Why not?

This recipe requires a bit of preparation ahead of time... but it's totally worth it!

Apple Cinnamon Quinoatmeal 

Servings: 2
GLUTEN FREE, DAIRY FREE, VEGAN, SUGAR FREE
Nutrition PER SERVING:
CARBS: 39 grams, FIBER: 4 grams, NET CARBS: 35 grams, FAT: 2.9 grams, PROTEIN: 5.5 grams.

Ingredients:

  • 1/4 cup Red Quinoa (why red? because it's pretty! But you can also use white quinoa)
  • 1/4 cup Steel Cut Oats
  • 1/2 cup unsweetened cashew or almond milk, plus more for serving
  • 1 pinch sea salt 
  • 1/4 tsp. ground cinnamon
  • sweetener to taste (I used 1 doonk of pure THM stevia extract) - click here to know what a doonk is 
  • splash of vanilla 
  • 1 apple cubed or shredded

Preparation

  • The night before cooking, rinse quinoa thoroughly and drain. Combine oats and quinoa in a medium saucepan and cover with 1 cup boiling water, (put a lid on it and forget about it 'till the next day).
  • In the morning, bring oats and quinoa to a boil. Stir in almond milk, salt, and cinnamon and reduce heat to low. Cook, stirring occasionally, until quinoa grains are tender, 8–10 minutes. Remove from the heat, add splash of vanilla and sweetener, give it a stir to incorporate.
  • Top quinoatmeal with apple, and sprinkle more cinnamon, if desired. Drizzle with unsweetened almond or cashew milk to thin or enjoy as it is (like I do! it's pretty thick... but you can thin it to your own liking!)

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    This is what the oatmeal and quinoa looked like when I covered them with the boiling water in the night.


    Now this is what the mix of grains looked like the next morning


    Once the quinoatmeal is ready it yields 1 1/2 cups.... 3/4 of a cup is ONE serving.


Now... if you want to pair this with some more protein... Go ahead! You can use 0% Greek Yogurt and now it doesn't even have to be UNFLAVORED... There is this new (DELICIOUS) Yogurt from Dannon that is sweetened WITH STEVIA! YAY!!! I have tried strawberry, vanilla and coconut... they are all delicious but I can't wait to get my hands in a BANANA CREME one!


So... it's been confirmed to be plan approved! It has 15 grams of protein and it will keep you in a very healthy "E" because it has no fat! (if you eat it by itself it would be an FP)

So... Let me know how you like this delicious SUPER breakfast packed with nutrition and flavor... I'll love to hear from you.

© Paloma K.

Disclaimer: This post contains affiliate links.