Trim Healthy care for ourselves and our families...
♥♥♥
Number 1- Heal the gut
Trim Healthy Mama -THM holds the clues for managing weight,
by Two Mama's - Pearl and Serene
who have prayed and researched and put together a plan that is not a fad or a diet-
but rather focuses on eliminating blood sugar spikes
so that insulin does not have to work overtime, causing fat to be stored.
This is done by eating healthy fats (with protein) at one time
and low-glycemic carbohydrates (again with protein) at other times-
but very little fat with carbs.
By eating only one fuel source at a time, ( fats OR carbs)
it allows the body to more efficiently use food for fuel and not store excess glucose as fat.
We can be nourished by coconut oil, real butter, olive oil, cream, etc.
AND 3 hours later
embrace yummy carbs like fruits, sweet potatoes, quinoa, and oatmeal.
♥♥♥
We cannot lose weight if we keep eating what we always ate ;)
*************
Trimhealthymama.com
Trimhealthymama.com/main-home/free-recipes
Pinterest.com/THMamas/thm-helps-charts-tips
Countingalljoy.com/trim-healthy-mama-weekly-menus GF and mainly DF
Serene and Pearls 2014 TV spot on YouTube-video
Trust your gut: New way to diet without failure?
read this - TrimHealthyMama/Beware of the ‘must purge my body’ mentality
Aust THM shop -aussiemamas.com.au/shop
♥♥♥
There's nothing I'd like more, than to share a healthy mug
And be near to enjoy together, some spicy shrinker love
But as I'm here and you are there, then what I hereby pen
Is my prayer, my heartfelt thoughts, to a very special friend
That God will bless and guide us - as on Him we can depend
So the mystery of weight loss - we learn to comprehend
Derry's Heart Poems © Sept 2013
And be near to enjoy together, some spicy shrinker love
But as I'm here and you are there, then what I hereby pen
Is my prayer, my heartfelt thoughts, to a very special friend
That God will bless and guide us - as on Him we can depend
So the mystery of weight loss - we learn to comprehend
Derry's Heart Poems © Sept 2013
Enjoy Delicious, Wholesome recipes -
THM says its not about the recipes, or specific foods,
but the understanding of what goes with what, that works
Protein should be present at every time of eating.
- Protein is the new mate of both carbs and fats.
(Good protein pdrs, - hemp, organic gelatin, pea,)
E BEANS are ESSENTIAL to eat - TO LOSE WEIGHT<
After 5-7 days, there is NO gas
So to lose weight - take a weeks holiday and get the liver clean.
DON'T EAT BEANS with S fats, eat them with meat and veg and maybe brown rice or quinoa.
read more > KarenHurd.com
The whole premise of the THM book is alternating S and E meals
and using FP's- (which are low in carbs and fats.)
- Every eat -start with a protein and add a carb OR fat
- Don't eat fat and carbs together - (only 1 tspn fat with a carb)
- Eat healthy Carbs WITH protein - eg apple with nuts or cold meat/chicken
- As much as possible -Alternate S and E meals - 3 hours apart.
- NO sugars, honey, maple syrup, coconut sugar, palm sugar, date sugar, dried fruit -
-The best sweeteners are organic nunaturals water extracted organic liquid stevia & xylitol- check the additives -
and be vigilant to keep digestion happy with whole foods. -
(tip when using stevia, add salt. It will reduce the bitter taste.)
(some of us can't tolerate the refined sweeteners- so if your digestion is sensitive begin small),
The top 10 slimming fruits - organic is best
Strawberry, Raspberry, The apple, Kiwi, Melon, Papaya/pawpaw, Frozen Currants, Rhubarb-tip add to curry ...Lemon- LOSE WEIGHT: Top 10 slimming fruits
Most of all -try to reduce the dependance on sweetness, ie gradually decrease the sweet,
so your body accepts less sweetness, use more apple, sweet potato, pumpkin.
- Avoid: high sugar carbs eg grapes, milk, bananas, mango, white potatoes, white flour, white rice, sugars, and corn
If you want to enjoy the fruit occasionally, make sure you eat protein with it.
DO eat berry creamy desserts, eg coconut/nut milks/oat milk, or seed milks with berries,
(avoid all milks that contain seed oils for seed oils put on weight.)
- DO- eat good fats - coconut oil, ghee, coconut/nut/seed milks, mozzarella or goat/sheep cheese,
low-fat cottage, cheese -( don't use dairy MILK, its sugars are too high)
Raw cow, goat milks are nutritious but have carbs/sugars and fat together.
Good for growing children with faster metabolisms- but not for adults with weight issues.
Fermenting milk reduces the sugar level, so adults can use yogurt etc,
Almond milk does not have sugars, so THM uses it -You can make your own.)
Eating fats like ccnut oil will provide the delicious S-Satisfying food that is craved -
Our bodies NEED good fats, to balance hormones etc.
- DO fill up on non-carb veg & salads-with Tb olive oil, coconut oil or ghee, it helps digestion etc
- Use freshly grnd oat flour, psyllium, flaxseed/linseed, chia, quinoa for wraps -
(supplies EFA & cleans the digestive tract/bowels)
- Drink water- at least 3 large glasses a day, AND eat every 3-4 hours
- Every day -use muscles eg Walk, stretch on an exercise ball, or use a walker,
or buy a Resistance tube set, for while watching TV.
Get 20 mins of sun/Vit D every day
- Take probiotic, eg capsules, kefir, fermented veg, ** well-being begins in digestive flora.
- Sleep 7-8 hours - switch off puter, TV about 8pm, over stimulation/blue light revs the system.
- Be patient as you learn and your body adjusts.
PS -If you have been eating a sugary diet,
then be prepared to feel tired for a week or so -as your body flushes
THEN you will feel great afterwards
♥♥♥
For now, keep life clean and simple,
Make vegie chicken soup, fry yum fish, chicken, in a little ccnut oil,
Make GF oats for breaky, you are not too bad if you can eat GF oats
Allergies are not a lifetime diagnosis, they can be healed.
I have spent years researching, coz I HAD MS and allergies etc.
It is a ease in process, I made vegie juice for years, I was determined to get well for my 4 lil children and marriage.
And this is what I found works. and its so wonderful.
Once -processed foods -not made for our digestion- are avoided,
(ie processed seed oils, sugar, additives, processed dairy, processed meats, refined salt, flours, modern gluten)
Sugar damages immunity.
Avoid the 5 bad whites -gluten, dairy, refined salt, sugar, seed/veg oils eg canola(they are all heat damaged)
Good EFA fats like flax, coconut, nuts, can be digested when liver is healthier,
(liver can be damaged/overloaded with omega 6 fats.)
IN time it flushes out and then we can enjoy good EFA fats.
- make bone broth
-Avoid grains unless fermented
-Eat easier digested meats like lamb, organic chicken, fish, (ie not beef or pork)
Bit by bit, get up the oomph for the love of who you love -to eat as fresh, natural as possible,-
Use digestion healing celtic seasalt, aloevera, slippery elm and apple cider vinegar,
(lemon juice is the closest PH to how our digestion should be),
Marinate/cook meat in lemon juice or vinegar or seasalt water
( to begin breaking it down) - avoid beef and pork til you feel better
Buy best Probiotics you can afford - eg over 35 billion microrganismsMake saurekraut and eat 2 Tb a day,
Use foods like Water Kefir, Coconut kefir, Kombucha
Fermented Veg, Fermented condiments,
Fermented salsa, Fermented fruit, Coconut or Almond yogurt.
Gradually add in necessary EFA, eg ccnut oil>
THEN digestion will slowly heal, and allergies will decrease/depart.- as digestion is less inflamed from modern products, pharma etc
God made food. - He made us,
and He didn't make for us the packets, processed dairy, refined sugars/salt, processed flours,
processed/heated oils, cans, processed meats & sweeteners etc.)
It takes 4 mnths to make new cells, every 4 mnths is a fab milestone
Eat 70% alkaline ie fruit n veg-Take codliver oil, Iodine,
HCL with digestive enzymes like pepsin,
-MSM
-L-Glutamine heals gut
Drink 1/2 lemon juice in water, in morning
Take aloevera juice twice a day,
Drink ts slippery elm - makes a nice warm drink.
Take magnesium
Selenium
Increase Vit, D, C and A
Zinc
Eat green leaf, parsley, mint, herbs, dandelion, spinach, kale, collard,
Drink in water 3 drops Food grade essential Peppermint oil
Eat Alliums like garlic
Make calming veg juices, add ginger.
♥♥♥
GF< DF < THM recipes Savoury, Sweet, Sweetner free, DF subs, Breads/pancakes/muffins
Pinterest.com/boards/=DelicaciesTHM
Pinterest.com/derrybloss/delicacies-thm-drinks-smoothies-df-gf-sf
♥♥♥
I overcame MS & chronic hayfever thru eating God's foods.- gluten , sugar and dairy free.
I don't eat GF breads, if they contain processed oils, for they put on weight and cause inflammation, -
I avoid all packets/processed products made with seed oils.Did you know that 99% of food allergies can be cured?
I cured my gluten intolerance in my 20s. I did it by changing my diet and taking therapeutic grade probiotics.
♥♥♥
Breakfast - I enjoy Gluten free/uncontaminated oat porridge,
or I cook non starchy veg with egg, with lid on,
or make a smoothie with veg,
Lunch - salad and fish or soup, with herbs and spices.
Dinner - meat and veg. I like Tamari GF organic soysauce, ginger, turmeric.
AND inbetween - mousse using nuts, coconut milk, or fruit with protein eg hemp/nuts/seeds.
PS, sometimes with an allergy, it MAY be the sprays on the food eg anti-mould spray on nuts,
so finding them fresh, organic and local, might make a difference.
God bless you
THM says its not about the recipes, or specific foods,
but the understanding of what goes with what, that works
Protein should be present at every time of eating.
- Protein is the new mate of both carbs and fats.
(Good protein pdrs, - hemp, organic gelatin, pea,)
E BEANS are ESSENTIAL to eat - TO LOSE WEIGHT<
After 5-7 days, there is NO gas
So to lose weight - take a weeks holiday and get the liver clean.
DON'T EAT BEANS with S fats, eat them with meat and veg and maybe brown rice or quinoa.
read more > KarenHurd.com
The whole premise of the THM book is alternating S and E meals
and using FP's- (which are low in carbs and fats.)
- Every eat -start with a protein and add a carb OR fat
- Don't eat fat and carbs together - (only 1 tspn fat with a carb)
- Eat healthy Carbs WITH protein - eg apple with nuts or cold meat/chicken
- As much as possible -Alternate S and E meals - 3 hours apart.
- NO sugars, honey, maple syrup, coconut sugar, palm sugar, date sugar, dried fruit -
-The best sweeteners are organic nunaturals water extracted organic liquid stevia & xylitol- check the additives -
and be vigilant to keep digestion happy with whole foods. -
(tip when using stevia, add salt. It will reduce the bitter taste.)
(some of us can't tolerate the refined sweeteners- so if your digestion is sensitive begin small),
The top 10 slimming fruits - organic is best
Strawberry, Raspberry, The apple, Kiwi, Melon, Papaya/pawpaw, Frozen Currants, Rhubarb-tip add to curry ...Lemon- LOSE WEIGHT: Top 10 slimming fruits
Most of all -try to reduce the dependance on sweetness, ie gradually decrease the sweet,
so your body accepts less sweetness, use more apple, sweet potato, pumpkin.
- Avoid: high sugar carbs eg grapes, milk, bananas, mango, white potatoes, white flour, white rice, sugars, and corn
If you want to enjoy the fruit occasionally, make sure you eat protein with it.
DO eat berry creamy desserts, eg coconut/nut milks/oat milk, or seed milks with berries,
(avoid all milks that contain seed oils for seed oils put on weight.)
- DO- eat good fats - coconut oil, ghee, coconut/nut/seed milks, mozzarella or goat/sheep cheese,
low-fat cottage, cheese -( don't use dairy MILK, its sugars are too high)
Raw cow, goat milks are nutritious but have carbs/sugars and fat together.
Good for growing children with faster metabolisms- but not for adults with weight issues.
Fermenting milk reduces the sugar level, so adults can use yogurt etc,
Almond milk does not have sugars, so THM uses it -You can make your own.)
Eating fats like ccnut oil will provide the delicious S-Satisfying food that is craved -
Our bodies NEED good fats, to balance hormones etc.
- DO fill up on non-carb veg & salads-with Tb olive oil, coconut oil or ghee, it helps digestion etc
- Use freshly grnd oat flour, psyllium, flaxseed/linseed, chia, quinoa for wraps -
(supplies EFA & cleans the digestive tract/bowels)
- Drink water- at least 3 large glasses a day, AND eat every 3-4 hours
- Every day -use muscles eg Walk, stretch on an exercise ball, or use a walker,
or buy a Resistance tube set, for while watching TV.
Get 20 mins of sun/Vit D every day
- Take probiotic, eg capsules, kefir, fermented veg, ** well-being begins in digestive flora.
- Sleep 7-8 hours - switch off puter, TV about 8pm, over stimulation/blue light revs the system.
- Be patient as you learn and your body adjusts.
PS -If you have been eating a sugary diet,
then be prepared to feel tired for a week or so -as your body flushes
THEN you will feel great afterwards
♥♥♥
For now, keep life clean and simple,
Make vegie chicken soup, fry yum fish, chicken, in a little ccnut oil,
Make GF oats for breaky, you are not too bad if you can eat GF oats
Allergies are not a lifetime diagnosis, they can be healed.
I have spent years researching, coz I HAD MS and allergies etc.
It is a ease in process, I made vegie juice for years, I was determined to get well for my 4 lil children and marriage.
And this is what I found works. and its so wonderful.
Once -processed foods -not made for our digestion- are avoided,
(ie processed seed oils, sugar, additives, processed dairy, processed meats, refined salt, flours, modern gluten)
Sugar damages immunity.
Avoid the 5 bad whites -gluten, dairy, refined salt, sugar, seed/veg oils eg canola(they are all heat damaged)
Good EFA fats like flax, coconut, nuts, can be digested when liver is healthier,
(liver can be damaged/overloaded with omega 6 fats.)
IN time it flushes out and then we can enjoy good EFA fats.
- make bone broth
-Avoid grains unless fermented
-Eat easier digested meats like lamb, organic chicken, fish, (ie not beef or pork)
Bit by bit, get up the oomph for the love of who you love -to eat as fresh, natural as possible,-
Use digestion healing celtic seasalt, aloevera, slippery elm and apple cider vinegar,
(lemon juice is the closest PH to how our digestion should be),
Marinate/cook meat in lemon juice or vinegar or seasalt water
( to begin breaking it down) - avoid beef and pork til you feel better
Buy best Probiotics you can afford - eg over 35 billion microrganismsMake saurekraut and eat 2 Tb a day,
Use foods like Water Kefir, Coconut kefir, Kombucha
Fermented Veg, Fermented condiments,
Fermented salsa, Fermented fruit, Coconut or Almond yogurt.
Gradually add in necessary EFA, eg ccnut oil>
THEN digestion will slowly heal, and allergies will decrease/depart.- as digestion is less inflamed from modern products, pharma etc
God made food. - He made us,
and He didn't make for us the packets, processed dairy, refined sugars/salt, processed flours,
processed/heated oils, cans, processed meats & sweeteners etc.)
It takes 4 mnths to make new cells, every 4 mnths is a fab milestone
Eat 70% alkaline ie fruit n veg-Take codliver oil, Iodine,
HCL with digestive enzymes like pepsin,
-MSM
-L-Glutamine heals gut
Drink 1/2 lemon juice in water, in morning
Take aloevera juice twice a day,
Drink ts slippery elm - makes a nice warm drink.
Take magnesium
Selenium
Increase Vit, D, C and A
Zinc
Eat green leaf, parsley, mint, herbs, dandelion, spinach, kale, collard,
Drink in water 3 drops Food grade essential Peppermint oil
Eat Alliums like garlic
Make calming veg juices, add ginger.
♥♥♥
GF< DF < THM recipes Savoury, Sweet, Sweetner free, DF subs, Breads/pancakes/muffins
Pinterest.com/boards/=DelicaciesTHM
Pinterest.com/derrybloss/delicacies-thm-drinks-smoothies-df-gf-sf
♥♥♥
I overcame MS & chronic hayfever thru eating God's foods.- gluten , sugar and dairy free.
I don't eat GF breads, if they contain processed oils, for they put on weight and cause inflammation, -
I avoid all packets/processed products made with seed oils.Did you know that 99% of food allergies can be cured?
I cured my gluten intolerance in my 20s. I did it by changing my diet and taking therapeutic grade probiotics.
♥♥♥
Breakfast - I enjoy Gluten free/uncontaminated oat porridge,
or I cook non starchy veg with egg, with lid on,
or make a smoothie with veg,
Lunch - salad and fish or soup, with herbs and spices.
Dinner - meat and veg. I like Tamari GF organic soysauce, ginger, turmeric.
AND inbetween - mousse using nuts, coconut milk, or fruit with protein eg hemp/nuts/seeds.
PS, sometimes with an allergy, it MAY be the sprays on the food eg anti-mould spray on nuts,
so finding them fresh, organic and local, might make a difference.
God bless you
Gwens-nest.com/natural-remedies/trim-healthy-mama-book-review
Naturalhomemademama/trim-healthy-mama-book-review
The website to buy the book
Trimhealthymama.com
Facebook.com/TrimHealthyMama/photos_stream
Facebook.com/groups/trimhealthymamas
Trim Healthy Mama THM Review - utube video
Trim Healthy Mama book - utube video
Gwens-nest/thm-testimony-video -lost 50 lbs
Soulfulspoon.com/trimhealthymamabookreview
Nicole-blissfullyblessed/trim-healthy-mamabook-review
Seethebluesky.blogspot.com.au/what-difference-year-can-make-part-1
Seethebluesky/what-difference-year-can-make-part-2
Everybedofroses.blogspot.com.au/trim-healthy-mama-review
Aussiehomeschool.com.au/trim-healthy-mama
♥♥♥
see Stacymakescents.com/my-trim-healthy-mama-notebook
& free print outs here
Measuringflower.com/2013/10/trim-healthy-mama-notebook
See Mel's file, she uses plastic tab sheets, for easy find sections
FB/THM-Mel's file with tabs
Docs.google.com/document/d/BLANK weekly menu chart, for YOU to fill in
FB-THM/Conversions -sugar-to-sweeteners & starch-to gum
Recipe files from ladies
Join the forum or facebook group for added support.
Those girls are amazing - go here and join:
Beginners group- Facebook.com/THM groups/BEGINNERS
♥♥♥
VITAL -Allergen foods chart -FB/groups/allergen food chart
Blank TH Allergen Free Food Charts that you can fill out with your safe foods.
FB/groups/PDF blank chart to fill in yourself
FB/groups/spreadsheet blank chart to fill in your self
FB/notes/allergen-free-trim-healthy-mama/s-e-fp-the-numbers
FB/allergen-free-THM-on-plan-gluten-free-flours-and-grains
EGG SUBSTITUTES
Your Guide to Allergen-Friendly Baking: Egg Substitutes - Fork and Beans - dont use starch
Healing Gourmet - Healthy Baking 101: Sugar Free, Gluten Free, Dairy Free Desserts
EGGWHITE SUBS
#1 egg white = 1/4 tsp. xanthan gum/gluccie + 1/4 cup of water. Let stand, to thicken then whip
# 1 egg white = 1 Tb agar or gelatin + 1 Tb water. Whip. Chill/gel. Whip again
EGG SUBS
#1 Tb. flaxmeal or chia + 3 Tb. water (gel) = 1 S EGG
# 1 Tb psyllium + 3 Tb. water (gel) = 1 FP EGG
----------(note add 1/4 ts ACV & 1/4 ts bkg soda)
# 1/2 Tb vinegar + 1/2 ts bkg soda + 1 Tb milk = 1 FP EGG
# ¼ c low fat yogurt, whipped = 1 E EGG
# ¼ c full fat yogurt, whipped = 1 S EGG
# ¼ c cooked pumpkin/ winter squash = 1 EGG
# 2 Tb. water + 1 Tb. oil + 1 ts. bkg pdr.= 1 S EGG
(E is 1 ts oil per serve.)
# 1/4 c banana = 1 E EGG
# ¼ c apple sauce = 1 E EGG
----- NOTE: with fruit, add ½ ts.bkg pdr
♥♥♥
and
light S = more than 1 tsp of fat, but still fairly light in fat
heavy S = high fat; fat from many sources (cheese, nuts, etc)
deep S = high fat, but with fat from pure sources (meat, oil. etc)
Q. "For the Fuel Cycle Deep S days what veggies other than greens?"
A. Pearl says: "Squash & cucumbers, zucchini, broccoli and cauli, cabbage too.
The best are greens - saute spinach or have big leafy salad.
Stay away from brussel sprouts on the three deep S days if you can, they are a bit higher in carbs."
Handy hints
◘ Drink at least 3 big glasses of water daily. This diet is high in fiber
◘ Eat veg and fruit. Plan lunch & dinner around veg and salad.
TIP use radishes in roasts, soups, casseroles as potato replacement, the bite cooks out of them.
Don't need to peel. Also try peeled turnip and swede.
◘ Make FP, E, or S wraps for lunch.
◘ Eat every 3 to 4 hours…keeps metabolism revving up and down. Don’t skip meals.
◘ Include all types of meals, even if you love S meals.
◘ A light headed feeling can occur at first when excess glucose is being flushed from body by S meals.
Having E breakfasts and lunches helps.
◘ FRUIT - eat berries, apples, pear or peaches with protein eg gelatin smoothies
low fat goats feta/ricotta, cold chicken...with no starch.
To lose weight quicker - avoid bananas, grapes, mango, pineapple, watermelon, & NO dried fruits.
◘ Organic water extracted Stevia drops, add salt, natural vanilla, mint or orange extract - to reduce the bitter taste
TIP buy a stevia plant to get it in a truly natural state..
◘ Try going 30 days without ANY sweet substitutes / eat more S-satisfying meals-
Fat decreases the cravings.
◘ Feeling unwell, not sleeping well, slow weight loss, agitation etc?
Try liver cleansers - eg milk thistle capsules 3 x daily.
Drink green tea with dandelion and plenty of water with lemons-esp. 1st thing in morning.
Eat beans daily for gallbladder to support liver.
Take flax/linseed oil, coconut oil. Eat parsley/herbs, slippery elm,
Take Apple cider vinegar or HCL digestive enzymes with meal
◘ Probiotics- Fermented foods eg sauerkraut is highest from of probiotic/essential stomach flora
Make sauerkraut
Simpy shred a cabbage, soak it in 2 Tblspns seasalt, press it into jars, make sure liquid is above cabbage,
leave on bench/counter 3-7 days, depending on temp - then fridge it,
Eat about 2 Tblspns per day with dinner. It's quite delicious.
You can add other veg, eg grated carrot to the jars
*********************************************************
MORE TIPS - Are you?
and never mix them together, ie, crossovers never work
Non fat greek yoghurt is E - if 1Tb fat is added eg PB- then it's an S
**********************************
Avoid all toxic cleaners, use natural eg vinegar, lemon juice, baking soda, teatree oil.
Once you achieve your goal weight, add in Crossovers for 20% of your meals.
Feed your children Crossovers most of the time
Gwens-nest.com/natural-remedies/Gwen's story
Take milk thistle extract-(a liver supporting herb… for hormone issues, weight loss, or both
Gwens-nest.com/natural-remedies/trim-healthy-how-to-lose-fast-how-to-stall
and eat FP anytime, but watch how much carb, fats add up
It is harder for us if we are avoiding dairy etc.
so we have to stir our imagination, grit with prayer for strength and guidance,
and seek encouragement and ideas from others.
Example day- alternate S and E all day, 3 hours apart
S breaky -Nitrate free Bacon, eggs. GF sausages, with onion & tomato
OR E breaky -GF oatmeal or brown rice with almond milk & berries or apple/peach/apricot.
E snack -3 Hrs later -Apple with 1 ts peanut butter
OR S snack- MIM/Muffininmug. made with flax, ccnut oil, berries
E Lunch -Salad with light meat/tuna & light dressing and 3 Orgran crackers
OR veg soup with beans/lentils
OR S lunch-Steak & veg cooked in coconut oil, 1 Tb cashew cheese and full fat dressing
E Dinner -grilled meat/chicken/fish and salad, cauliflower or broccoli with brown rice, quinoa
OR S Dinner - Roast Meat & veg and gravy made with the meat juice-(include the fat.)
Think- no potatoes, white flour, corn or sugar.
Eat protein with every eat
And separate fats (s) and carbs (e) meals
a Light S will help weight loss more
Use a Non-Starchy Veg + Lean Protein + Small Amount of Fat
eg: Leafy Greens + Salmon + 1 Tbsp. Olive Oil
------------- OR--------------
Use a Non-Starchy Veggie + Fatty Protein Source
eg: Steamed Broccoli + Hamburger Patty
traditionally.wordpress./thm-starchy-high-carb-vegetables-vs-non-starchy-low-carb-vegetables-chart
E is Energizing -based on carbs with lean protein eg beans or brown rice with lean meat and non starchy veg
You need to wait 3 hours between S & E
Oats are higher in protein, fibre and their GI is lower than most grains.
For things like patties 1/3 cup of oats per lb of meat.
ie about 2 cups of pre-cooked meat or tuna or salmon.
Qunioa is a low GI, but higher in carbs, so use only 1/4 cup per lb of meat.
Carbs in S meals
Small amounts of grains or flours (around a Tb) can be used in S recipes
for the limited carbs needed in those meals.
Trim Healthy Mama {Fudgy No-Bake Cookies - "S"} -
High fiber calorie dense foods like avocado, flax, nuts or cheese make a meal a heavy S.
The fibre in oats + fibre in coconut shreds and peanut flour makes a S helper
(S meal with 6g carb and then FP snack with 5g fat and 10g carb, = 5g fat and 16g carb = S Helper)
Oats are lower GI. The lower the GI, the less spike of blood sugar.
An S helper can slow down weight loss. (But, they are great for pregnant and nursing mothers).
S helpers also help control Blood-Sugar for diabetics or hypoglycemic..
S helper - 1 part oats to 3 parts unsweetened dried coconut shreds or flaxmeal.
Note -Using E flours everyday in an S setting can slow down weight loss.
But for some people it can help with weight loss, try it and see.
Best guidelines to print on a card for on fridge
so the SCALE will move in a downward direction.
Try adding extra 2-4 tspns coconut oil daily to cooking with coconut oil,
Use cold pressed organic olive oil on salads,
and cold pressed sesame oil in homemade mayo,
and eat chocolate.- made with ccnut oil, & cacao.
AND take 2 tsp of cod liver oil daily
Empoweredsustenance.com/stop-sugar-cravings with coconut butter mints
DF -1 cup organic coconut butter ( 3 c organic coconut processed with 2-4 ts coconut oil)
If desired add flavour - NO Honey for THM
10 drops peppermint oil OR 1/8 - 1/4 tsp. peppermint extract
OR vanilla or any other essence, eg orange, pineapple. or cacao-
Freeze in mini cupcake papers.
***
By learning what fats and carbs are you will know why
Muffin in Mugs are made with fats ( Flaxmeal etc) not with carbs/flours,
You can have 1/2 a banana or grapes on occasion in an E setting.
Fuel Pull info
FPs can be handy if you are hungry tween meals.
But check you are getting enough protein & fuel at the previous meal.
FPs are neutral but they are not free.
ie Be aware of any extra fuels -when eating between the 3 hours.
Examples:
E meal with 5g fat and 30g carb. Then 2 hours later FP snack with 5g fat and 10g car - that = 10g fat and 40g carb and that's too much = a 'Crossover'.
Or eat S meal with 6g carb and then a FP snack with 5g fat and 10g carb,
that = 5g fat and 16g carb and that's too much and is a 'S Helper'.
So, if you are stalling, remember fuels stack up
if eating more than one meal/snack in a 3 hour period.
THM is not about the recipes. The recipes are a help to those who wish to use them.
THM is more about the principle of how to eat foods
so as to not spike blood sugar which sets the body into fat storing .
Your THM plan is as individual as you are.
Here is a weeks menu for doing a fuel cycle, which can assist weight loss
(scroll down on this link)
Expatprep.org/menu for one week of fuel cycle
♥♥♥
FP ( Fuel pull )- low carb/no fat meal
Lean animal protein (3oz) or Plant protein eg kale
or 4oz low fat goat cottage cheese or 0% Greek yogurt
+ l cup carb products (up to 6g net carbs)
+ non-starchy veggies
+ 1 cup Berry sauces / Berries, (blueberries 1/2cup)
MORE FP's
Konjac noodles, Oat fiber & defatted peanut flour bread & cake
Unsweetened almond milk
Chicken stir fry veg, Konjac noodles or cauli rice.
FP soup-ramen/broth style & veg.
Fat Stripping drinks, Gluccie/gelatin pudding, low fat ice cream.
Egg white stir fry - Or egg white scramble.
Egg whites in konjac noodle,
Tuna & non starchy veg ( lettuce, tomatoes, pickles, cucumber, onion)
6g serve quinoa or oat crackers.
♥♥♥
SNACKS for S, E and FP
but FP, you can eat anytime with any meal or snack or between
like the little black dress, they go with everything
Expatprep.org/sues-snack-list
FB thm-fp-snacks-desserts-treats-ideas-recipes
Pinterest.com/THMamas/fp-snacks
FB/THM/s-snack-recipes-ideas
Pearl says - keep using a lot of of our Fuel Pull desserts and snacks
to keep those calories cycling up and down, not constantly up, that is the key to not plateauing."
Expatprep.org/bulk-cooking-on-thm
be sure to use these
Expatprep.org/sues-specialty-stuff
Choose meal types by how your body feels.
Ravenous? Eat Satisfying S.
Lethargic? Eat Energizing E.
If you eat S and are not hungry in 3 hours? Then eat FP snack.
Don't feel hungry, feel tired? Make sure you're eating regularly and eat more S&E,
as too much FP can slow down the metabolism.
The carb you choose, and the time of eating, produces varying response in each person.
Choose what YOU need for each meal.
Listen to how your body reacts/feels and check which days you feel good, less tired,
less bloated and when you lose weight best, eg eating beans may move the weight best.
THM us about free-styling within the S, E and FP guidelines.
So gradually learn, it can take days/weeks to know what works best for you,
that way it can become an enjoyable lifestyle, rather than a list of rules for quick weight loss.
The slower you lose them more your skin will shrink and not go wrinkly, so EAT good oils like ccnut oil, macadamia oil & dripping in S baking.
Plus use virgin cold pressed olive oil on S salads Good oils are vital for healthy weight loss.
Don't buy cheap heat processed refined oils, they will gain weight..
TIP- soak beans/lentils overnight in 2 Tb ACV or lemon juice (reduces flatulence), make an E soup next day.
TIP- Beans/lentils carry fatty bile out of the body, so are an excellent E for weight loss.
Dairy free Protein sources
FB/notes/allergen-free-THM/casein-free-GF-egg-free-soy-free-lactose-free-protein-powders
E -put beans, lentils in E soups,
E - make tuna cucumber salad,
S- make egg oopsie rolls with PB not cheese.
E- lean grass fed meat-beef, mutton, venison, kangaroo, buffalo,
non fatty fish fillets or canned in water, eg tuna, Salmon, Tilapa, sardine,
Boneless, skinless chicken breast, lean turkey, egg white, gelatin, agar
Protein pdrs -hemp, plant/pea, brown rice based protein pdrsDairy free and gluten free- Casein Free, Gluten Free
Jay Robb Egg White , NOW Egg White
NOW Pea Protein, Swanson's Pea Protein - PS - can give some stomach pain
Sun Warrior Protein Powder
Garden of Life Raw Protein
Source Naturals Brown Rice Protein Powder (It is a sprouted grain Brown Rice)
Nutribiotics Brown Rice Protein Powder
Nutiva Hemp Protein Powder
Manitoba Harvest Hemp Pro 70 Hemp Protein Powder (p.197)
NOW Beef Gelatin , Great Lakes Beef Gelatin
Nutiva Hemp Protein Powder
Manitoba Harvest Hemp Pro 70 Hemp Protein Powder
eg .vitacost.com/source-naturals-brown-rice-protein
lentils, beans, chickpea, quinoa, oats,
cacao, hemp, maca, mesquite,
seaweed, dulse, nori, spirulina (eg capsules)
pumpkin, asparagus, peas, sweet potato,
spinach, kale, goji berries, figs, sprouts, broccoli, cauli, barley grass, romaine, watercress.
nuts, almonds, brazil nuts, nut butters, peanut butter, peanut flour
Yoghurts made from nut milks,
seeds -pepita/pumpkin, sesame, sunflower, chia, flax/linseed,
peas, avocado, pumpkin, broccoli, asparagus,
FP - Oat fibre, psyllium, 3oz of lean meat, egg white, defatted peanut flour,
These veg can be used with added protein as FP -spinach, sprouts, kale, broccoli, barley grass, romaine, watercress.
How to use xanthan & guar gum
bobsredmill.com/gluten-free/guar-gum-vs-xanthan-gum
Konjac Glucomannan powder thickens sauces, gravies, puddings and pie fillings without affecting taste.
Konjac Glucomannan is easy to use, dissolving easily into hot or cold liquids.
Flour conversion -one TBS gluccomannan to 10 TBS cornstarch.
1 cup = 1 1/2 TBS gluccomannan.
Naturalhomemademama/trim-healthy-mama-book-review
The website to buy the book
Trimhealthymama.com
Facebook.com/TrimHealthyMama/photos_stream
Facebook.com/groups/trimhealthymamas
Trim Healthy Mama THM Review - utube video
Trim Healthy Mama book - utube video
Gwens-nest/thm-testimony-video -lost 50 lbs
Soulfulspoon.com/trimhealthymamabookreview
Nicole-blissfullyblessed/trim-healthy-mamabook-review
Seethebluesky.blogspot.com.au/what-difference-year-can-make-part-1
Seethebluesky/what-difference-year-can-make-part-2
Everybedofroses.blogspot.com.au/trim-healthy-mama-review
Aussiehomeschool.com.au/trim-healthy-mama
♥♥♥
- The Basics
FB/thm-acronymns
FB/THM-read-me-first-summary-and-Q&A
Gwens-nest.com/natural-remedies/trim-healthy-mama-quick-start-guide - Stacymakescents.com/change-your-life-become-a-trim-healthy-mama
Savvyhomemaking.com/trim_healthy_mama_overview_start_here
FB THM/konjac-noodles-recipe-tips-and-where-to-find
I can buy them in local healthfoodstore or health aisle of supermarket - THM terms
- S (satisfying), E (energizing), FP (Fuel Pull) or Crossovers ( after reaching goal weight)
- Fats are S; Carbs are E; Low fat and carb is FP.
In the THM book you learn about .....alternating S & E meals
"It's up to you!". You can free-style. You can do a whole day of one meal type,
or you can switch/swap them every 3 hours. - S foods - “satisfying” foods - fats: coconut oil, butter/ghee, meat, cream/ccnut cream, etc.
These are favorite get in my belly foods – and I could live on them forever.
However, if you do, your metabolism gets used to burning the fat –
you need to alternate with E foods to keep your metabolism raring and ready to go! - E foods – “energizing” foods - carbs: quinoa, brown rice, sprouted bread, etc.
- Fuel Pull - meals/snacks that are neither high in fats or carbs
A neutral food and we quickly burn through them in order to burn the fat we’re storing.
These meals should be eaten sparingly – you can’t live without fat for long.
Have I mentioned, FATS -GET IN MY BELLY!?
A FP snack helps with metabolism. Serene and Pearl created the Nighty Night custard recipe for the purpose of being able to eat before going to bed. When hungry before bed, stick to FP.
facebook.com/groups/trimhealthymamas/eating at bedtime - Crossovers – these meals are a cross between S and E foods…for later -in moderation.
This doesn’t mean you can gorge yourself on pasta and bacon. These are the meals you eat
about 20% of the time once you reach goal weight. - BEST list - FB/THM/S foods and E foods
(FP's are in green) - gwens-nest.com/uploads/THM-Quick-Start-Guide-9-13.pdf
- E Recipes - lean protein and carbohydrates
S recipes - protein and fats
FP -fuel-pull-recipes - almost entirely protein-focused-
speedier weight loss when used a few times throughout the week,
but used too often and they can halt weight loss from too low of calories. Balance is key
Need /help-re recipe-ingredient
FB/THM/recipecooking-tips-faqs - Q. Gwens-nest.com/trim-healthy-mama-2/more questions and recipes
- LINKS FOR Basic info
FB/THM/master-index - Trimhealthymama.wordpress.com/2012/10/17/Serene & Pearl-hello-world
- HOW TO AFFORD IT
Gracefulabandon/trim-healthy-and-how to do it frugally - Using just Ordinary ingredients
THM/No Special Ingredients doc
Allergen-free-/thm-without-the-fancy-ingredients-use-this-list-with-your-allowed-foods-list-in
GF Konjac noodles THM/konjac-noodles-recipe-tips-and-where-to-find/425488307524326
Tips re Dreamfields pasta and how to use it. - Lowcarbdiets.about.com/od/products/a/Dreamfields-Pasta
- WHERE to buy items
- Quick Shopping list
◘ Veggies: broccoli, green beans, lettuce, greens, cauliflower, etc. FP
TIP use radishes in roasts, soups, casseroles as potato replacement, the bight cooks out of them
Don't need to peel them. Also try peeled turnip and swede.
Fruits and veggies- eg zucchini for making noodles (no bananas, mango and dried fruit)
Pre-washed salad-/ organic greens, sprouts FP
0% Greek Yogurt FP
1/3 fat cream cheese/feta S
2% cottage cheese: FP
Your favorite light or regular cheeses eg mozzarella
laughing cow cheese FP
egg whites & eggs
berries-fresh/frozen: blueberries, mixed berries, strawberries, blackberries, or raspberries FP
chicken breasts or tenders FP
meat (Red meat is usually S, unless you can source grassfed meat)
wild caught salmon filets FP (usually found frozen) or canned salmon
Chocolate whey protein powder…. FP
◘ Unsweetened no oil almond milk FP
◘ Unsweetened no additives coconut milk FP
◘ Organic coconut oil
cacao/cocoa powder FP
flax seed/linseed meal S
quinoa, brown rice E
Konjac noodles FP - asian shops
Chana Dahl beans E - asian shops
-Plain tomato sauce for making fast and yummy tomato soup(p.292 or 293)
-Progresso Light soups- a can is an easy FP lunch!
-Fresh veg Pizza toppings- S!
Chicken: S meal, with lots of veggies or salads
Nuts and seeds
Organic water extracted NuNatural Stevia Extract FP
or organic water extracted Nustevia EXTRACT FP
Defatted peanut flour to get that same peanut butter fix in an E meal or dessert.
Protein Plus Peanut Flour is delicious and the best price is on Netrition.com
Gluccomannan/Glucci- for thickening, - Konjac-Glucomannan Fiber / O Cal Pasta
Other protein powder eg maca, mesquite.
READ INGREDIENTS of BOUGHT items - esp protein pdrs
Sugar is disguised as SO many other names.
Always check ingredients, and know what an ingredient is.
scroll down to read more about SWEETENERS - THM more comprehensive Food SHOPPING list.doc
2012 Weekly Menu & Shopping List.doc
click on Preview ·or Download - gwens-nest.com/natural-remedies/trim-healthy-mama-quick-start-guide
- gwens-nest.com/wp-content/uploads/THM-Quick-Start-Guide-9-13.pdf
Savvyhomemaking.com/top-thm-pantry-staples-to-have
Stacymakescents.com/trim-healthy-mama-essentials-and-where-i-buy-them - BEST list -
FB/THM/S foods, E foods and FP foods are in green
click on preview - 2nd Copy of THM color coded foods-1.xlsx
facebook.com/groups/trimhealthymamas-colorcodedfoods
click on Preview ·or Download - Print these S, E, FP Meal Building Blocks - vital info
facebook.com/download meal building blocks by Pearl and Serene
click on Preview or· Download - Fat, carb, protein limits
facebook.com/trimhealthymamas/doc/fat, carb, protein limits
scroll down for breads, drinks, sweeteners, milks, more tips
Buy glucomannan astore.amazon.com/thbiblho-20/detail/B005F9W9JQ
- Make a notebook
see Stacymakescents.com/my-trim-healthy-mama-notebook
& free print outs here
Measuringflower.com/2013/10/trim-healthy-mama-notebook
See Mel's file, she uses plastic tab sheets, for easy find sections
FB/THM-Mel's file with tabs
Docs.google.com/document/d/BLANK weekly menu chart, for YOU to fill in
FB-THM/Conversions -sugar-to-sweeteners & starch-to gum
Recipe files from ladies
Join the forum or facebook group for added support.
Those girls are amazing - go here and join:
Beginners group- Facebook.com/THM groups/BEGINNERS
♥♥♥
- ALLERGEN GROUP
VITAL -Allergen foods chart -FB/groups/allergen food chart
Blank TH Allergen Free Food Charts that you can fill out with your safe foods.
FB/groups/PDF blank chart to fill in yourself
FB/groups/spreadsheet blank chart to fill in your self
FB/notes/allergen-free-trim-healthy-mama/s-e-fp-the-numbers
FB/allergen-free-THM-on-plan-gluten-free-flours-and-grains
EGG SUBSTITUTES
Your Guide to Allergen-Friendly Baking: Egg Substitutes - Fork and Beans - dont use starch
Healing Gourmet - Healthy Baking 101: Sugar Free, Gluten Free, Dairy Free Desserts
EGGWHITE SUBS
#1 egg white = 1/4 tsp. xanthan gum/gluccie + 1/4 cup of water. Let stand, to thicken then whip
# 1 egg white = 1 Tb agar or gelatin + 1 Tb water. Whip. Chill/gel. Whip again
EGG SUBS
#1 Tb. flaxmeal or chia + 3 Tb. water (gel) = 1 S EGG
# 1 Tb psyllium + 3 Tb. water (gel) = 1 FP EGG
----------(note add 1/4 ts ACV & 1/4 ts bkg soda)
# 1/2 Tb vinegar + 1/2 ts bkg soda + 1 Tb milk = 1 FP EGG
# ¼ c low fat yogurt, whipped = 1 E EGG
# ¼ c full fat yogurt, whipped = 1 S EGG
# ¼ c cooked pumpkin/ winter squash = 1 EGG
# 2 Tb. water + 1 Tb. oil + 1 ts. bkg pdr.= 1 S EGG
(E is 1 ts oil per serve.)
# 1/4 c banana = 1 E EGG
# ¼ c apple sauce = 1 E EGG
----- NOTE: with fruit, add ½ ts.bkg pdr
♥♥♥
- Diabetic Group - Trim Healthy Mama: Diabetic group
and
- Trimhealthymama.freeforums.net
- Trimhealthymama.freeforums.net/board/23/S recipes *
- Trimhealthymama.freeforums.net/board/3/Serene-Pearl-chats-tips-tweaks
- THM/pearls-post-on-getting-back-on-track-as-easy-as-123
- Trimhealthymama/What about-exercise
- FB/groups/Trim-Tappers-exercise-support group
- Trim-healthy-mama/lite-deep-heavy-S-explained
light S = more than 1 tsp of fat, but still fairly light in fat
heavy S = high fat; fat from many sources (cheese, nuts, etc)
deep S = high fat, but with fat from pure sources (meat, oil. etc)
Q. "For the Fuel Cycle Deep S days what veggies other than greens?"
A. Pearl says: "Squash & cucumbers, zucchini, broccoli and cauli, cabbage too.
The best are greens - saute spinach or have big leafy salad.
Stay away from brussel sprouts on the three deep S days if you can, they are a bit higher in carbs."
Handy hints
◘ Drink at least 3 big glasses of water daily. This diet is high in fiber
◘ Eat veg and fruit. Plan lunch & dinner around veg and salad.
TIP use radishes in roasts, soups, casseroles as potato replacement, the bite cooks out of them.
Don't need to peel. Also try peeled turnip and swede.
◘ Make FP, E, or S wraps for lunch.
◘ Eat every 3 to 4 hours…keeps metabolism revving up and down. Don’t skip meals.
◘ Include all types of meals, even if you love S meals.
◘ A light headed feeling can occur at first when excess glucose is being flushed from body by S meals.
Having E breakfasts and lunches helps.
◘ FRUIT - eat berries, apples, pear or peaches with protein eg gelatin smoothies
low fat goats feta/ricotta, cold chicken...with no starch.
To lose weight quicker - avoid bananas, grapes, mango, pineapple, watermelon, & NO dried fruits.
◘ Organic water extracted Stevia drops, add salt, natural vanilla, mint or orange extract - to reduce the bitter taste
TIP buy a stevia plant to get it in a truly natural state..
◘ Try going 30 days without ANY sweet substitutes / eat more S-satisfying meals-
Fat decreases the cravings.
◘ Feeling unwell, not sleeping well, slow weight loss, agitation etc?
Try liver cleansers - eg milk thistle capsules 3 x daily.
Drink green tea with dandelion and plenty of water with lemons-esp. 1st thing in morning.
Eat beans daily for gallbladder to support liver.
Take flax/linseed oil, coconut oil. Eat parsley/herbs, slippery elm,
Take Apple cider vinegar or HCL digestive enzymes with meal
◘ Probiotics- Fermented foods eg sauerkraut is highest from of probiotic/essential stomach flora
Make sauerkraut
Simpy shred a cabbage, soak it in 2 Tblspns seasalt, press it into jars, make sure liquid is above cabbage,
leave on bench/counter 3-7 days, depending on temp - then fridge it,
Eat about 2 Tblspns per day with dinner. It's quite delicious.
You can add other veg, eg grated carrot to the jars
*********************************************************
MORE TIPS - Are you?
- Eating enough?
- Eating protein every eat
- Swapping E and S every 3 hours - or try doing 1 day S and the next day E
- Doing enough E meals
- Adding FP's, for its the FP's that truly pull off weight,
- Weight loss is mentioned most if folks do green veg/salad meals, eg salmon and salad
- Eating enough coconut oil, we must eat coconut oil, it pulls fat off
- - do you have slow digestion & constipation - use more psyllium and flax.
- - not drinking enough water
- - eating only S or E meals rather than mixing the two
- - eating too little (body goes into starvation mode and holds on to weight)
- - eating too many seeds/nuts
- - not eating enough veg & coconut oil
- - eating the first meal too late in the morning
- - eating too close to bedtime
- - stacking fuels or snacking too often
- NOTE. If we eat just healthy/paleo, it doesn't work,
and never mix them together, ie, crossovers never work
Non fat greek yoghurt is E - if 1Tb fat is added eg PB- then it's an S
**********************************
Avoid all toxic cleaners, use natural eg vinegar, lemon juice, baking soda, teatree oil.
Once you achieve your goal weight, add in Crossovers for 20% of your meals.
Feed your children Crossovers most of the time
Gwens-nest.com/natural-remedies/Gwen's story
Take milk thistle extract-(a liver supporting herb… for hormone issues, weight loss, or both
Gwens-nest.com/natural-remedies/trim-healthy-how-to-lose-fast-how-to-stall
- Kitchen tips-
Thebluehouseblog/10-tips-to-make-trim-healthy-mama-easier
Pinterest.com/THMamas/thm-kitchen-tips
Pinterest.com/thm-tips - Weekly meal plan
Docs.google.com/document/BLANK weekly menu chart, for YOU to fill in
Gwens-nest.com/family-favorite-recipes/weekly-menu-planning
Menu Planning Quick Course
Trim, Healthy, & Frugal: Week 2
Trim, Healthy, & Frugal Week 3
Trim, Healthy, and Frugal Week 4
Gracefulabandon/trim-healthy-frugal-week-5
Littlenaturalcottage/trim-healthy-mama-menu-plan-grocery-list-week-1
Countingalljoy/this-weeks-menu-trim-healthy-mama-gaps
Countingalljoy/GF/DF/trim-healthy-mama-weekly-menu-plans
Countingalljoy/this-week-menu-october-21st-27th
Fruitofhands/thm-weekly-menu-plan_25 - ♥♥♥
- Recipes
Gwens-nest/thm
Gwens-nest.com/trim-healthy-mama-recipes-by-type
Gwens-nest.com/trim-healthy-mama-recipes-by-meal
Countingalljoy/recipes/right column
Justrightporridge/trim-healthy-mama
Gracefulabandon.blogspot.com.au
Savvyhomemaking/tag/trim-healthy-mama
Guide4moms/recipe-database
Mariamindbodyhealth/category/weight-loss
Sherigraham/trim-healthy-mama
Sherigraham/trim-healthy-mama/page/2
Trimhealthyme.wordpress.com/about THM
Allsortsofpretty/make-almond-milk-and-almond-flour-easy-diy
Lowcarbfamily/before-during-after-pics/low-carb-success
Yourlighterside.com/your-lighter-side-cookbook
Stacymakescents.com/trim-healthy
Fruitofhands.blogspot.com.au
Growinghomeblog-favorite-trim-healthy-mama-recipes
Cleaneatingchelsey.com/recipes -(tip some might need adapting to THM )
Wellnessmama.com/recipe-index " " " "
Chocolatecoveredkatie.com/sugar-free
Chocolatecoveredkatie.com/single-serving
Chocolatecoveredkatie.com/recipes
Chocolatecoveredkatie/category/healthy-pies-and-cakes
Pinterest.com/choccoveredkt
Justrightporridge.com/category/trim-healthy-mama - FB THM/Heather Biedler's index of recipe links- click on preview
Thelittlemomwhocould.com - GF< DF < THM recipesSavoury, Sweet, Sweetner free, DF subs, Breads/pancakes/muffins
Pinterest.com/derrybloss/delicacies-thm-sweetener-free
Pinterest.com/derrybloss/delicacies
Pinterest.com/derrybloss/delicacy-thm-dairyfree-subs
Pinterest.com/derrybloss/delicacies-thm-savoury
- S (satisfying - fats), alternate with E (energizing - carbs), FP (Fuel Pull - low fat, low carbs).
and eat FP anytime, but watch how much carb, fats add up
It is harder for us if we are avoiding dairy etc.
so we have to stir our imagination, grit with prayer for strength and guidance,
and seek encouragement and ideas from others.
Example day- alternate S and E all day, 3 hours apart
S breaky -Nitrate free Bacon, eggs. GF sausages, with onion & tomato
OR E breaky -GF oatmeal or brown rice with almond milk & berries or apple/peach/apricot.
E snack -3 Hrs later -Apple with 1 ts peanut butter
OR S snack- MIM/Muffininmug. made with flax, ccnut oil, berries
E Lunch -Salad with light meat/tuna & light dressing and 3 Orgran crackers
OR veg soup with beans/lentils
OR S lunch-Steak & veg cooked in coconut oil, 1 Tb cashew cheese and full fat dressing
E Dinner -grilled meat/chicken/fish and salad, cauliflower or broccoli with brown rice, quinoa
OR S Dinner - Roast Meat & veg and gravy made with the meat juice-(include the fat.)
Think- no potatoes, white flour, corn or sugar.
Eat protein with every eat
And separate fats (s) and carbs (e) meals
a Light S will help weight loss more
Use a Non-Starchy Veg + Lean Protein + Small Amount of Fat
eg: Leafy Greens + Salmon + 1 Tbsp. Olive Oil
------------- OR--------------
Use a Non-Starchy Veggie + Fatty Protein Source
eg: Steamed Broccoli + Hamburger Patty
traditionally.wordpress./thm-starchy-high-carb-vegetables-vs-non-starchy-low-carb-vegetables-chart
- Learn about Essential oils, - learningabouteos.com
- Learn what an S meal is and an E meal is,
E is Energizing -based on carbs with lean protein eg beans or brown rice with lean meat and non starchy veg
You need to wait 3 hours between S & E
- How oats can belong in S
Oats are higher in protein, fibre and their GI is lower than most grains.
For things like patties 1/3 cup of oats per lb of meat.
ie about 2 cups of pre-cooked meat or tuna or salmon.
Qunioa is a low GI, but higher in carbs, so use only 1/4 cup per lb of meat.
Carbs in S meals
Small amounts of grains or flours (around a Tb) can be used in S recipes
for the limited carbs needed in those meals.
Trim Healthy Mama {Fudgy No-Bake Cookies - "S"} -
High fiber calorie dense foods like avocado, flax, nuts or cheese make a meal a heavy S.
The fibre in oats + fibre in coconut shreds and peanut flour makes a S helper
(S meal with 6g carb and then FP snack with 5g fat and 10g carb, = 5g fat and 16g carb = S Helper)
Oats are lower GI. The lower the GI, the less spike of blood sugar.
An S helper can slow down weight loss. (But, they are great for pregnant and nursing mothers).
S helpers also help control Blood-Sugar for diabetics or hypoglycemic..
S helper - 1 part oats to 3 parts unsweetened dried coconut shreds or flaxmeal.
Note -Using E flours everyday in an S setting can slow down weight loss.
But for some people it can help with weight loss, try it and see.
- The Everyday Trim Healthy Mama “E” Foods Chart |
- THM “Fuel Pull” Foods Chart
- The Everyday Trim Healthy Mama “S” Foods Chart
- Allergen-free-trim-healthy-mama/s-e-fp-the-numbers
Best guidelines to print on a card for on fridge
- 1. Only tiny amounts of fats with carbs
2. Eat protein with every eat
3, Use S and E meals every day, keep the body guessing is the clue
4. No potato, refined flour, milk, sugar.
5. FP's are low in fats and carbs,but watch how much fat or carb in the 3 hours
6. Eat oils with veg/salad
6. Drink water regularly
7. Do a muscle activity every day
8. Sleep is vital to weight loss.Get sunshine/vit D am. - sleep 7-8 hours, no media after 8pm
9. Take probiotic, eg capsules, kefir, fermented veg, wellbeing begins in digestive flora.
10. Be patient, learn gradually, lose gradually.
- ADD more oils to daily diet
so the SCALE will move in a downward direction.
Try adding extra 2-4 tspns coconut oil daily to cooking with coconut oil,
Use cold pressed organic olive oil on salads,
and cold pressed sesame oil in homemade mayo,
and eat chocolate.- made with ccnut oil, & cacao.
AND take 2 tsp of cod liver oil daily
Empoweredsustenance.com/stop-sugar-cravings with coconut butter mints
DF -1 cup organic coconut butter ( 3 c organic coconut processed with 2-4 ts coconut oil)
If desired add flavour - NO Honey for THM
10 drops peppermint oil OR 1/8 - 1/4 tsp. peppermint extract
OR vanilla or any other essence, eg orange, pineapple. or cacao-
Freeze in mini cupcake papers.
***
By learning what fats and carbs are you will know why
Muffin in Mugs are made with fats ( Flaxmeal etc) not with carbs/flours,
You can have 1/2 a banana or grapes on occasion in an E setting.
Fuel Pull info
- Trimhealthyme/fp-fuel-pull/foods
- Traditionally/exercise-and-thm-fuel-pull-meals
- Cravingfresh.com/trim-healthy-mama-fuel-cycle-menu-plan
FPs can be handy if you are hungry tween meals.
But check you are getting enough protein & fuel at the previous meal.
FPs are neutral but they are not free.
ie Be aware of any extra fuels -when eating between the 3 hours.
Examples:
E meal with 5g fat and 30g carb. Then 2 hours later FP snack with 5g fat and 10g car - that = 10g fat and 40g carb and that's too much = a 'Crossover'.
Or eat S meal with 6g carb and then a FP snack with 5g fat and 10g carb,
that = 5g fat and 16g carb and that's too much and is a 'S Helper'.
So, if you are stalling, remember fuels stack up
if eating more than one meal/snack in a 3 hour period.
THM is not about the recipes. The recipes are a help to those who wish to use them.
THM is more about the principle of how to eat foods
so as to not spike blood sugar which sets the body into fat storing .
Your THM plan is as individual as you are.
Here is a weeks menu for doing a fuel cycle, which can assist weight loss
(scroll down on this link)
Expatprep.org/menu for one week of fuel cycle
♥♥♥
FP ( Fuel pull )- low carb/no fat meal
Lean animal protein (3oz) or Plant protein eg kale
or 4oz low fat goat cottage cheese or 0% Greek yogurt
+ l cup carb products (up to 6g net carbs)
+ non-starchy veggies
+ 1 cup Berry sauces / Berries, (blueberries 1/2cup)
MORE FP's
Konjac noodles, Oat fiber & defatted peanut flour bread & cake
Unsweetened almond milk
Chicken stir fry veg, Konjac noodles or cauli rice.
FP soup-ramen/broth style & veg.
Fat Stripping drinks, Gluccie/gelatin pudding, low fat ice cream.
Egg white stir fry - Or egg white scramble.
Egg whites in konjac noodle,
Tuna & non starchy veg ( lettuce, tomatoes, pickles, cucumber, onion)
6g serve quinoa or oat crackers.
♥♥♥
SNACKS for S, E and FP
but FP, you can eat anytime with any meal or snack or between
like the little black dress, they go with everything
Expatprep.org/sues-snack-list
FB thm-fp-snacks-desserts-treats-ideas-recipes
Pinterest.com/THMamas/fp-snacks
FB/THM/s-snack-recipes-ideas
Pearl says - keep using a lot of of our Fuel Pull desserts and snacks
to keep those calories cycling up and down, not constantly up, that is the key to not plateauing."
Expatprep.org/bulk-cooking-on-thm
be sure to use these
Expatprep.org/sues-specialty-stuff
Choose meal types by how your body feels.
Ravenous? Eat Satisfying S.
Lethargic? Eat Energizing E.
If you eat S and are not hungry in 3 hours? Then eat FP snack.
Don't feel hungry, feel tired? Make sure you're eating regularly and eat more S&E,
as too much FP can slow down the metabolism.
The carb you choose, and the time of eating, produces varying response in each person.
Choose what YOU need for each meal.
Listen to how your body reacts/feels and check which days you feel good, less tired,
less bloated and when you lose weight best, eg eating beans may move the weight best.
THM us about free-styling within the S, E and FP guidelines.
So gradually learn, it can take days/weeks to know what works best for you,
that way it can become an enjoyable lifestyle, rather than a list of rules for quick weight loss.
The slower you lose them more your skin will shrink and not go wrinkly, so EAT good oils like ccnut oil, macadamia oil & dripping in S baking.
Plus use virgin cold pressed olive oil on S salads Good oils are vital for healthy weight loss.
Don't buy cheap heat processed refined oils, they will gain weight..
TIP- soak beans/lentils overnight in 2 Tb ACV or lemon juice (reduces flatulence), make an E soup next day.
TIP- Beans/lentils carry fatty bile out of the body, so are an excellent E for weight loss.
Dairy free Protein sources
FB/notes/allergen-free-THM/casein-free-GF-egg-free-soy-free-lactose-free-protein-powders
E -put beans, lentils in E soups,
E - make tuna cucumber salad,
S- make egg oopsie rolls with PB not cheese.
E- lean grass fed meat-beef, mutton, venison, kangaroo, buffalo,
non fatty fish fillets or canned in water, eg tuna, Salmon, Tilapa, sardine,
Boneless, skinless chicken breast, lean turkey, egg white, gelatin, agar
Protein pdrs -hemp, plant/pea, brown rice based protein pdrsDairy free and gluten free- Casein Free, Gluten Free
Jay Robb Egg White , NOW Egg White
NOW Pea Protein, Swanson's Pea Protein - PS - can give some stomach pain
Sun Warrior Protein Powder
Garden of Life Raw Protein
Source Naturals Brown Rice Protein Powder (It is a sprouted grain Brown Rice)
Nutribiotics Brown Rice Protein Powder
Nutiva Hemp Protein Powder
Manitoba Harvest Hemp Pro 70 Hemp Protein Powder (p.197)
NOW Beef Gelatin , Great Lakes Beef Gelatin
Nutiva Hemp Protein Powder
Manitoba Harvest Hemp Pro 70 Hemp Protein Powder
eg .vitacost.com/source-naturals-brown-rice-protein
lentils, beans, chickpea, quinoa, oats,
cacao, hemp, maca, mesquite,
seaweed, dulse, nori, spirulina (eg capsules)
pumpkin, asparagus, peas, sweet potato,
spinach, kale, goji berries, figs, sprouts, broccoli, cauli, barley grass, romaine, watercress.
- note - many in the allergy grp favour gelatin - (grass fed source.)
nuts, almonds, brazil nuts, nut butters, peanut butter, peanut flour
Yoghurts made from nut milks,
seeds -pepita/pumpkin, sesame, sunflower, chia, flax/linseed,
peas, avocado, pumpkin, broccoli, asparagus,
FP - Oat fibre, psyllium, 3oz of lean meat, egg white, defatted peanut flour,
These veg can be used with added protein as FP -spinach, sprouts, kale, broccoli, barley grass, romaine, watercress.
- mindbodygreen.com/5-Reasons-Why-You-Should-Eat-PlantBased-Protein
FB/THM//groups/Dairy free protein sources
How to use xanthan & guar gum
bobsredmill.com/gluten-free/guar-gum-vs-xanthan-gum
Konjac Glucomannan powder thickens sauces, gravies, puddings and pie fillings without affecting taste.
Konjac Glucomannan is easy to use, dissolving easily into hot or cold liquids.
Flour conversion -one TBS gluccomannan to 10 TBS cornstarch.
1 cup = 1 1/2 TBS gluccomannan.
- Traveling with THM
- Pack a stick blender and powdered protein to make smoothies.
Buy almond milk, coconut milk and fruit at destination. - When driving -carry fruit, almond milk, coconut milk, protein bars, nuts/ trail mix, fresh fruit & veg.
- Baked E sweet potato chunks, delicious hot or cold.
- Celery or apple with a Baggie of nut butter.
- Make avocado & lemon juice dip for veg
- Pack a bag-o-salad with chicken chunks.
- Lettuce wraps with shredded veggies and meat or canned fish.
- Make quinoa tossed salad -keeps well in a cooler- just add lean meat or canned tuna.
Any green salad will keep, esp baby cos lettuce - add olive oil and vinegar. - Carry konjac noodles to make a bigger meal.
- Snack Baggie of Nuts, coconut, goji berries, Gold linseed, sunflower seeds, pepita/pumpkin seeds, almonds, walnuts, cashews, pecans
- Injera bread keeps in a cooler. (Find recipe in the Gluten Free with THM Doc).
- MIM's keep well. Make a large batch of oat muffins, as they travel well.
- Make E Quinoa or Oat wraps/rolls/pancakes
- Make S flaxmeal wraps/rolls/pancakes.
- Yogurt keeps in a cooler- carry in jars for single servings
- Oatmeal is easy and travels well, you could do it overnight in the cooler.
- Bake E protein bars with oats & apple
- Bake S Nut bars with nut meal, seeds, flax
- Pre-chop veggies to munch on with protein gelatin jubes or boiled egg.
- Remember protein -Carry Tuna in foil packs or small cans
- Eat Green Granny apples with a small can of tuna
- Make GM free Popcorn and eat with canned tuna
- Hard boiled eggs are great to eat with veg.
- -S Chicken wings or drumsticks cooked in ghee/ccnut oil with plenty of ginger and tamari sprinkled over.
- -S Fry onion in fresh dripping, add NF bacon & tomato, seasalt, when cooked add chia and cook til thick- it travels well, and is very nice cold.
- E - Sushi with brown rice, smoked salmon, cucumber, and a seaweed salad.
E -Fresh mango and blueberries in gelatin for dessert. -keeps well
E - Quinoa Salad with grilled sweet potato, mushrooms, kale chips, and add tinned tuna. - Make a batch of kale or zucchini chips baked in coconut oil and seasalt.
- Carry apple, avocado, olives, carrot & eat with protein, eg mix a Tb protein pdr in water when eating fruit.
Carry small cans of sugar free beetroot, tuna in spring water and white beans for a quick E meal. - Find Sugar free, dairy free eg 'Well naturally' choc - stevia sweetened, dairy free, all natural, with no soy.
- If you see fresh mint, parsley, ginger, garlic or any fresh herbs munch them
- Keep in mind that dripping, lard, ghee is good - eg spread ghee or organic butter or coconut oil, on S veg
- EATING OUT
- Carry coconut oil/butter to use on S cooked veg or for BBQ.
- E salad use cold pressed olive oil.
- Carry tiny cans of coconut milk/cream and mustard, to use as dressing on S salad
or use coconut cream to make S soups creamy. - Carry seasalt/himalayan salt in a small ziplock bag or canister * ask for salt free, then add your own.
- Drink peppermint or ginger tea whenever you can. Carry the teabags.
- Ask for grilled fish not battered.
- Buy a grilled chicken breast or bacon salad -without ranch dressing.
- Most eateries will do a freshly made GF S chicken, avocado, egg salad.
KEEPING HEALTHY FLORA
~ Keep this list for hand luggage - (to keep digestion happy while on the road)
1. Drink half a fresh lemon juice every morning,
If the peel is organic, use the zest on meat, chicken, salads, etc.
2. Aloevera juice, 50 ml in water morning and night if possible, aloe is very healing for stomach
3. Take fibre blend or psyllium daily to keep bowels going - at least once a day.
4. Take omega 3 ie a good fish blend or evening primrose oil.
5. Every day to balance PH- (esp after/with meat)
add to 1/2 cup water a ts apple-cider-vinegar and 1/4 - 1/2 tspn baking/bicarb soda-drink while fizzing.
6. Take a Probiotic capsule before bed. - non fridge capsules are now available.- The top probiotic is fermented veg, eg sugar free pickles, olives, bitter wine.- carry a small jar of sauerkraut.
7. Avoid sugar like the plague.
8. Peppermint oil is helpful for settling stomach, buy capsules
or carry a small bottle of pure peppermint oil from a health shop and add 2-3 drops to water..
9. S Breakfast - try to have veg juice and meal of eg egg & S veg with coconut oil or ghee.
or simply eat an avocado.- amazing how it keeps you going.
- GF< DF recipes
Pinterest.com/boards/DelicaciesTHM
Pinterest.com/derrybloss/delicacies-thm-sweetener-free
Pinterest.com/derrybloss/delicacies - Pinterest.com/derrybloss/delicacy-thm-dairyfree-subs
Pinterest.com/derrybloss/delicacies-thm-savoury Pinterest.com/derrybloss/delicacies-thm-gf-breads - NOT GF, DF
Pinterest/THMamas
Pinterest.com/source/trimhealthymama.freeforums.net/recipes - Pinterest/laureeninva/trimming recipes
pinterest.com/jrmorris/thm
Pinterest/meloewen/trim-healthy-mama
Pinterest/sewscrazy/food-trim-healthy-mama
Pinterest/stsmith4/thm
Pinterest/twyliams/trim-healthy-mama
Pinterest/newlighterlife/trim-healthy-mama-recipes
Pinterest/amyblack86/thm
Pinterest/juliecarns/trim-healthy-family
Pinterest/THMamas/fp-snacks
Pinterest/ColourfulPalate/thm-recipes
Pinterest.com/advintage/thm
Pinterest.com/mrsnut68/recipes-thm
Pinterest.com/plummygirl/tmh-recipes
Pinterest/sewrefabulous/trim-healthy-mama-recipes-tips
Pinterest/jenniferclement/food-trim-healthy-mama
Pinterest.com/choccoveredkt
Pinterest.com/ginlarsen
Pinterest.com/cindyyoung/trim-healthy-mama
Pinterest/bethchrisinger/trim-healthy-mama
.pinterest.com/harvestlane/trim-healthy-mama
pinterest.com/jlmenrbjdj/~thm pinterest.com/stephaniepurse/trim-healthy-mama
Pinterest.com/derrybloss/delicacies-thm-breakfast-gf-df -sf
pinterest.com/sunkistmas/thm-recipes
pinterest.com/momfrommo/trim-healthy-mama
pinterest.com/lisawiesman/trim-healthy-mama
pinterest.com/sherigraham/trim-healthy-mama-recipes
pinterest.com/jenmamajj6/thm-e-trim-healthy-mama-energizing
pinterest.com/samiamgodheis/thm-recipes
Passover recipes
pinterest.com/raggedyann93/thm-friendly-passover-RayeAnn
DF, GF - S Meal Ideas
All Meats, baked, cooked in animal fats, ghee or coconut oil
Chicken breast/wings in coconut oil sprinkled with ginger and Tamari/ccnut aminos.
Meatloaf, use egg, ccnut oil, herbs, spices,
eat with Non starchy veg
Make Cashew cream cheese (add lemon juice & ACV) to top veg.
Zucchini noodles with coconut cauli cream.
Cauli" mashed like potatoes with ccnut milk.
Creamy broccoli soup, with ccnut milk
Green beans fried in ccnut oil
Veg/eggplant, yeast flakes Lasagne
Tuna patties, egg and onion and chia
Tomato, onion, pepper/capsicum cooked in ccnut oil and thickened with chia.
Salad with avocado, nuts, hard boiled egg, no carrots
Dressing made with ccnut milk, mustard, lemon juice (use pumpkin to sweeten).
Use yeast flakes or sesame seeds as 'cheese' topping on veg dishes.
Celery sticks filled with peanut butter
Tuna mornay, thicken ccnut milk, onion sauce with chia, or gluccie
Lettuce wraps filled with tuna, eggs, grated zucchini, and cashew cream.
QUICHE - 4 eggs, 1 1/2 c coconut milk/cream, 2-3 T ccnut oil, 1 c goats feta or cashew cheese, or 1 Tb miso,
1/2 c coconut flour, 1 cup spring onion, 1 cup tomato,
-quiche options - use spinach, chicken, tuna, mushroom, leek
Bake about 45 mins til firm and browning
Tortilla "S" meal.
Make coconut flour tortilla
1 tbsp coconut flour, 1 egg, 1/2 tbsp almond or ccnut milk , tiny pinch baking powder, salt, pepper.
and lightly fry in coconut oil until crispy.
Spread thin layer of cashew sour cream on top.
Then top with sliced avocado,
peppers/onion fried in ccnut oil, tamari, garlic,
and cooked chicken and Himalayan/seasalt.
Then top with organic spring greens,
Then sprinkle sesame seeds and TBS of homemade hot sauce or horseradish.
FB/photo.Cucumber subs
Cut cuc in half lengthways, peel all, or leave some strips
Tip 1 -spread on open face - eg hummus, tahini, almond butter OR mustard,
turkey or chicken, tuna or salmon, avocado,
green onions, red or white onion, lettuce greens, tomato, pepper, mint, dill, walnuts,
Make a dressing using 1/2 c ccnut milk, ts mustard, ts tamari, 2 ts ccnut oil, salt, pepper to taste
Tip 2 - slice into bit size portions for party plate/serving
Tip 3 - Wrap it all in large lettuce leaves - ie instead of cucumber
One Pot S Family Meal
1-2 Tb coconut oil, macadamia oil or ghee
saute - 1/2 cup sliced onion, leek, spring onion etc.
2 cloves garlic minced
1-2 cups cooked chicken/meat (if raw, saute til cooked now)
4 cups broccoli, or kale, cabbage, cauli, spinach or mix of veg
OR packet of frozen veg
1/3 cup cashews, or pine-nuts or sunflower seeds.
1- 2 Tbs Aminos, Tamari soy sauce or 1 Tb brown rice Miso
1-2 cups chicken stock
To thicken - add 2 Tb chia, flaxmeal, oat fibre, or psyllium,
or ts gluccie/gum
When cooked -if desired add konjac noodles
Variations -Add ts herbs - dill, chives, parsley, oregano, thyme
or 1/2 - 1 ts spices - ginger, curry, cumin, coriander,
tip - add can coconut milk - good with ginger, cumin, coriander
tip - Serve with zucchini or spaghetti squash noodles
S- Chicken Marsala
4 thin pieces chicken, beef, lamb, coated in ½ cup almond meal/flaxmeal, seasalt, pepper,
fry in ½ cup coconut oil, macadamia oil - set aside
Add to warm pan - 8 oz fresh mushroom , 2 Tbs ghee or butter , saute
½ cup sweet organic wine ¼ cup chicken stock ¼ cup sherry or dry white wine - reduce liquid for 3 minutes.
Optional: add 2 Tbs coconut cream, pour it all over chicken/meat
Garnish -parsley or oregano
Pizza
whip 4 eggs
1/3 cup coconut cream, with 1 ts lemon juice & 1 Tb AppleciderVinegar
mix in 1/4 cup coconut flour,
4 Tb coconut oil or ghee
1 ts chopped garlic (optional)
1 Tb pizza spice or Italian seasoning, 1 ts herbs eg oregano
1/4 ts sea salt -
Mix & flatten and bake 10 mins
Toppings
- 1 cup marinara (Saute in 1 Tb cocnut oil -onion, tomato,
1 bell pepper, garlic, salt, pepper, basil, ts lemon juice, ts ACV - blend to a sauce)
- : Sliced red onions, mushrooms, GF sausage, broccoli, tomato, bacon, chicken, pickles, horseradish, hot sauce, ...
- 1 Tb pizza spice
- 2-4 ts chili/ hot pepper flakes (optional)
DRIZZLE with CHEESY WHIP -
Whip 1/2 cup baked pumpkin
with 1/2 cup coconut milk,
2 ts coconut oil, macadamia oil or ghee
2 ts lemon juice, 1-2 ts ACV,
1/2 ts gluccie/gum,
1 ts turmeric
Scoop of gelatin or protein pdr (so it has the protein of cheese)
~ Bake another 15-20 mins
S - DESSERTS
PUMPKIN MOUSSE
S -Blend 2 cups cooked pumpkin, 1 can ccnut milk/cream, 2 ts vanilla, 2 Tbs cacao, protein pdr,
1 Tb ccnut oil, add gluccie, gelatin or chia if you want it thicker - love this
I found this FP recipe, use 1/3 c low fat ccnut milk + water for dairy free FP
"CHEESECAKE" S
Crust:
Blend 1- 2 cups nut flour/meal and 2- 4 Tb ccnut oil or ghee
press into 10" spring form pan, or dish
"Vanilla cream cheese filling"
Process 1 cup coconut cream, 1 cup cashews, 1/4 cup lemon juice, ts gluccie/gum, 2 ts coconut oil, Cream scooped off can of chilled ccnut milk,
2 ts gelatin dissolved in 2 T warm almond milk, Tbs vanilla, Tbs Protein pdr.
add sweetener if desired-OR 2 cups cooked pumpkin ( spice if desired).
If desired -add berries/strawberries
*Crunchy topping if desired:
Melt 1/4 c coconut oil, add to 1/2 C nut butter,
2 Tbs protein powder, 2 ts vanilla
1-2 Tbs chia or golden flax or chopped nuts,
If desired -sprinkle on 2 ts cacao or some broken or melted no sugar choc
OR top with berries cooked and thickened with gluccie or chia
Fridge cheesecake til set
CHOC PIE DESSERT - S
CHOC PIE DESSERT - S - being made of nuts, try this sweetener free, taste each layer as you go.
*Crust:
Blend 2 cups nut meal eg almonds, cashews, macs, walnuts, a few hazels, and 4 Tb ccnut oil or ghee
press into 10" spring form pan, or 11 x 7 dish
*Peanut cream - layer 1:
Cream together 1 cup cashews/macadamias and
1/2 c peanut (or nut) butter, add 1 cup blueberries
slowly fold in 1/2 the cream (recipe below)
Spread on top of crust. Chill
*Crunchy layer: ( for freezing)
Mix 1/2 C peanut/nut butter, 1/4 c coconut oil
1 Tbs protein powder, 1Tb vanilla
1-2 Tbs chia or golden flax
sweetener if desired, (freeze, then break up)
Sprinkle peanut crunch onto peanut layer (save some for top)
*Chocolate cream layer:
Fold 1/4 cup cacao, 2 Tb cnut oil,
1/2 cup pumpkin puree
into 1/2 the cream (recipe below) and spread on top
Sprinkle with remaining crunch Or drizzle with no sugar chocolate.
Or cook berries, thicken with gluccie or chia and pour over top
Place in freezer, for 3 hours.
CREAM
Put 3 cans coconut milk in freezer til chilled- (or fridge overnight)
Stir 2 ts gelatin into 4 T water in a small sauce pan, gently heat, stir till dissolved. Let cool.
Whip coconut cream off tops of the 3 cans, add 1 Tb vanilla, drizzle gelatin mix in while beating, fridge.
♥♥♥
S - Snack
OK, addiction alert- zucchini chips, or use kale, cauli,
cut fine slices, lay on coconut oiled trays,
1st tray, sprinkle with celtic seasalt & spray with ACV
2nd tray, sprinkle with organic tamari soysauce,
bake on low/150C/300F for hour or so,
ie as crunchy as desired
I also tried garlic, onion pdr, dulse flakes and Hmlyn salt, but the other 2 won for yum
All Meats, baked, cooked in animal fats, ghee or coconut oil
Chicken breast/wings in coconut oil sprinkled with ginger and Tamari/ccnut aminos.
Meatloaf, use egg, ccnut oil, herbs, spices,
eat with Non starchy veg
Make Cashew cream cheese (add lemon juice & ACV) to top veg.
Zucchini noodles with coconut cauli cream.
Cauli" mashed like potatoes with ccnut milk.
Creamy broccoli soup, with ccnut milk
Green beans fried in ccnut oil
Veg/eggplant, yeast flakes Lasagne
Tuna patties, egg and onion and chia
Tomato, onion, pepper/capsicum cooked in ccnut oil and thickened with chia.
Salad with avocado, nuts, hard boiled egg, no carrots
Dressing made with ccnut milk, mustard, lemon juice (use pumpkin to sweeten).
Use yeast flakes or sesame seeds as 'cheese' topping on veg dishes.
Celery sticks filled with peanut butter
Tuna mornay, thicken ccnut milk, onion sauce with chia, or gluccie
Lettuce wraps filled with tuna, eggs, grated zucchini, and cashew cream.
QUICHE - 4 eggs, 1 1/2 c coconut milk/cream, 2-3 T ccnut oil, 1 c goats feta or cashew cheese, or 1 Tb miso,
1/2 c coconut flour, 1 cup spring onion, 1 cup tomato,
-quiche options - use spinach, chicken, tuna, mushroom, leek
Bake about 45 mins til firm and browning
Tortilla "S" meal.
Make coconut flour tortilla
1 tbsp coconut flour, 1 egg, 1/2 tbsp almond or ccnut milk , tiny pinch baking powder, salt, pepper.
and lightly fry in coconut oil until crispy.
Spread thin layer of cashew sour cream on top.
Then top with sliced avocado,
peppers/onion fried in ccnut oil, tamari, garlic,
and cooked chicken and Himalayan/seasalt.
Then top with organic spring greens,
Then sprinkle sesame seeds and TBS of homemade hot sauce or horseradish.
FB/photo.Cucumber subs
Cut cuc in half lengthways, peel all, or leave some strips
Tip 1 -spread on open face - eg hummus, tahini, almond butter OR mustard,
turkey or chicken, tuna or salmon, avocado,
green onions, red or white onion, lettuce greens, tomato, pepper, mint, dill, walnuts,
Make a dressing using 1/2 c ccnut milk, ts mustard, ts tamari, 2 ts ccnut oil, salt, pepper to taste
Tip 2 - slice into bit size portions for party plate/serving
Tip 3 - Wrap it all in large lettuce leaves - ie instead of cucumber
One Pot S Family Meal
1-2 Tb coconut oil, macadamia oil or ghee
saute - 1/2 cup sliced onion, leek, spring onion etc.
2 cloves garlic minced
1-2 cups cooked chicken/meat (if raw, saute til cooked now)
4 cups broccoli, or kale, cabbage, cauli, spinach or mix of veg
OR packet of frozen veg
1/3 cup cashews, or pine-nuts or sunflower seeds.
1- 2 Tbs Aminos, Tamari soy sauce or 1 Tb brown rice Miso
1-2 cups chicken stock
To thicken - add 2 Tb chia, flaxmeal, oat fibre, or psyllium,
or ts gluccie/gum
When cooked -if desired add konjac noodles
Variations -Add ts herbs - dill, chives, parsley, oregano, thyme
or 1/2 - 1 ts spices - ginger, curry, cumin, coriander,
tip - add can coconut milk - good with ginger, cumin, coriander
tip - Serve with zucchini or spaghetti squash noodles
S- Chicken Marsala
4 thin pieces chicken, beef, lamb, coated in ½ cup almond meal/flaxmeal, seasalt, pepper,
fry in ½ cup coconut oil, macadamia oil - set aside
Add to warm pan - 8 oz fresh mushroom , 2 Tbs ghee or butter , saute
½ cup sweet organic wine ¼ cup chicken stock ¼ cup sherry or dry white wine - reduce liquid for 3 minutes.
Optional: add 2 Tbs coconut cream, pour it all over chicken/meat
Garnish -parsley or oregano
Pizza
whip 4 eggs
1/3 cup coconut cream, with 1 ts lemon juice & 1 Tb AppleciderVinegar
mix in 1/4 cup coconut flour,
4 Tb coconut oil or ghee
1 ts chopped garlic (optional)
1 Tb pizza spice or Italian seasoning, 1 ts herbs eg oregano
1/4 ts sea salt -
Mix & flatten and bake 10 mins
Toppings
- 1 cup marinara (Saute in 1 Tb cocnut oil -onion, tomato,
1 bell pepper, garlic, salt, pepper, basil, ts lemon juice, ts ACV - blend to a sauce)
- : Sliced red onions, mushrooms, GF sausage, broccoli, tomato, bacon, chicken, pickles, horseradish, hot sauce, ...
- 1 Tb pizza spice
- 2-4 ts chili/ hot pepper flakes (optional)
DRIZZLE with CHEESY WHIP -
Whip 1/2 cup baked pumpkin
with 1/2 cup coconut milk,
2 ts coconut oil, macadamia oil or ghee
2 ts lemon juice, 1-2 ts ACV,
1/2 ts gluccie/gum,
1 ts turmeric
Scoop of gelatin or protein pdr (so it has the protein of cheese)
~ Bake another 15-20 mins
S - DESSERTS
PUMPKIN MOUSSE
S -Blend 2 cups cooked pumpkin, 1 can ccnut milk/cream, 2 ts vanilla, 2 Tbs cacao, protein pdr,
1 Tb ccnut oil, add gluccie, gelatin or chia if you want it thicker - love this
I found this FP recipe, use 1/3 c low fat ccnut milk + water for dairy free FP
- Thetrimrecipebox.blogspot.com.au/2013/10/pumpkin-pie-mousse-fp
- Sugarfreemom.com/recipes/dairy-free-pumpkin-pie-mousse
- Mariamindbodyhealth.com/tapioca-pudding-3
- Coconut cream pudding
Bring 1 can of coconut milk to boil, remove from heat, cover to keep warm.
Beat 2 egg yolks and 1/3 c. on plan sweetener/eg truvia for 5 minutes.
Add two pinches seasalt, 1 Tb coconut flour and either another Tb coconut flour or glucci (a pinch at a time)
to thicken mixture. Mix until smooth.
Slowly pour warm coconut milk into the mixture, while blending.
Pour pudding back into pan and Boil 1 minute.
Remove from heat and stir in 1 ts. vanilla and 1Tb ccnut oil. Cool in fridge 2 hrs or overnight.
Whip 1/2 c. ccnut cream off top of cold ccnut milk can and 1Tb on plan sweetener eg truvia - until stiff peaks form - then fold the whipped cream into the pudding.
Top with ccnut cream and toasted unsweetened coconut or sliced/crushed nuts.
If you love pies, make a nut crust for ccnut cream pie
If you can't do eggs, use 2 chia eggs.
"CHEESECAKE" S
Crust:
Blend 1- 2 cups nut flour/meal and 2- 4 Tb ccnut oil or ghee
press into 10" spring form pan, or dish
"Vanilla cream cheese filling"
Process 1 cup coconut cream, 1 cup cashews, 1/4 cup lemon juice, ts gluccie/gum, 2 ts coconut oil, Cream scooped off can of chilled ccnut milk,
2 ts gelatin dissolved in 2 T warm almond milk, Tbs vanilla, Tbs Protein pdr.
add sweetener if desired-OR 2 cups cooked pumpkin ( spice if desired).
If desired -add berries/strawberries
*Crunchy topping if desired:
Melt 1/4 c coconut oil, add to 1/2 C nut butter,
2 Tbs protein powder, 2 ts vanilla
1-2 Tbs chia or golden flax or chopped nuts,
If desired -sprinkle on 2 ts cacao or some broken or melted no sugar choc
OR top with berries cooked and thickened with gluccie or chia
Fridge cheesecake til set
CHOC PIE DESSERT - S
CHOC PIE DESSERT - S - being made of nuts, try this sweetener free, taste each layer as you go.
*Crust:
Blend 2 cups nut meal eg almonds, cashews, macs, walnuts, a few hazels, and 4 Tb ccnut oil or ghee
press into 10" spring form pan, or 11 x 7 dish
*Peanut cream - layer 1:
Cream together 1 cup cashews/macadamias and
1/2 c peanut (or nut) butter, add 1 cup blueberries
slowly fold in 1/2 the cream (recipe below)
Spread on top of crust. Chill
*Crunchy layer: ( for freezing)
Mix 1/2 C peanut/nut butter, 1/4 c coconut oil
1 Tbs protein powder, 1Tb vanilla
1-2 Tbs chia or golden flax
sweetener if desired, (freeze, then break up)
Sprinkle peanut crunch onto peanut layer (save some for top)
*Chocolate cream layer:
Fold 1/4 cup cacao, 2 Tb cnut oil,
1/2 cup pumpkin puree
into 1/2 the cream (recipe below) and spread on top
Sprinkle with remaining crunch Or drizzle with no sugar chocolate.
Or cook berries, thicken with gluccie or chia and pour over top
Place in freezer, for 3 hours.
CREAM
Put 3 cans coconut milk in freezer til chilled- (or fridge overnight)
Stir 2 ts gelatin into 4 T water in a small sauce pan, gently heat, stir till dissolved. Let cool.
Whip coconut cream off tops of the 3 cans, add 1 Tb vanilla, drizzle gelatin mix in while beating, fridge.
♥♥♥
S - Snack
OK, addiction alert- zucchini chips, or use kale, cauli,
cut fine slices, lay on coconut oiled trays,
1st tray, sprinkle with celtic seasalt & spray with ACV
2nd tray, sprinkle with organic tamari soysauce,
bake on low/150C/300F for hour or so,
ie as crunchy as desired
I also tried garlic, onion pdr, dulse flakes and Hmlyn salt, but the other 2 won for yum
DF, GF - E Carb Meal ideas - FUEL source
Quinoa 3/4 cup cooked
Brown rice 3/4 cup cooked
Legumes/beans 1 1/4 cup cooked
Butternut or Acorn squash (Good roasted or in soups)
1 small or half a Sweet Potato
-Apple or Apple puree'd
-Small to Med orange
-Baked Grapefruit
-2 Beets
-Parsnips, Carrots, yam - add to soups, casseroles, slow cooker meals
_________________________________
USING THAT GUIDE - MORE E MEAL IDEAS
FB/groups/E MEALS/permalink
Cook tomato, onion, capsicum/pepper in a 1-2 ts ccnut oil -thicken with oats, brown rice, quinoa.
-Salad of brown rice, or quinoa with grated zucchini, grated carrot, baby spinach, lettuce, cucumber -
Dressing of 1/3 c low fat ccnut milk, almond milk, 1 ts olive oil, 1 ts mustard,
1/4 c apple sauce, Tb lemon juice, ts seasalt.
-Kangaroo/beef/chicken/lamb (naturally low fat ground meat)
cooked with onion, garlic, rice miso, tamari soysauce, E veg and brown rice or beans,
-Quinoa salad- add beans, spring onion, grated carrot, tomato, pepper, sprouts, tuna, chicken, peas, horseradish, radish, lemon juice, tamari soy sauce/ccnut aminos, parsley, mint, celery, mushrooms,
-Bake butternut in a smear of ccnut oil with nutmeg, serve on quinoa, drizzle with tamari.
-Bean burgers, bind with egg white
-Chicken breast, salsa and rice
-Chicken, cooked with rice/sweet tata and 1 ts ccnut oil
-Beans, rice, chilli, garlic & tomatoes
- Layer lettuce greens and other salad veg, top with sweet tata baked with tamari and strips of raw pink salmon, drizzle with an E dressing as above.
-Oat or quinoa tortillas
-3 Orgran Buckwheat or Quinoa crackers
-Waldorf /apple Salad - 1 Tb walnuts per serve
-Rice or quinoa salad
-Lentil or Chana Dahl Soup
-Bean fritters or casseroles - use only 1 ts coconut oil per serve
-E Breads & wraps
-Spinach Tortillas FP: Sub 1/2 tsp Gluccie for the starch
brittanyangell.com/grain-free-spinach-tortillas-glutendairycornsoyegg-free
Big boy smoothie with E fruit added, ie 1/2 banana
Oatmeal
Oatmeal waffles/pancakes
Lean meat such as chicken breast with brown rice or quinoa and a non starchy veg
Chicken chili
Lentil soup
Split pea soup
Black bean soup
Apple with cup of tea with protein powder, cinnamon
Burrito bowls with chicken breast
Sweet potato with lean protein and non starchy veg
Chicken chili over mashed sweet potatoes
Chicken breast sloppy joe on sweet potato
Oatmeal bars with a cup of protein tea
E DESSERT
Baked apples- core granny green apples -sprinkle with cinnamon, no sugar and bake til breaking open
serve with E mousse eg
1 cup frozen berries/strawberries,
apple/1/2 banana
1 scoop Protein powder, or gelatin, or eggwhite
5 ice cubes if desired
1/2 cup cooked sweet potato or 1/2 cup cooked pumpkin
1 cup almond milk, diluted lite ccnut milk or coconut water
2 tspns vanilla
1/2 ts Gluccie or gum
1Tbsp cacao or ts pumpkin spice/cinnamon.
sweetener -I don't use the sweeteners, as the pumpkin/sweet tata, berries, apple is ok for me.
E Apple/Berry parfaits or Apple/Berry crumble pie for 6
1. Bake 6-8 apples or pears in a little water 45 mins or till turning darker colour
(or cut fruit in half and fry with no water in stone pan on stove top)
roughly mash fruit and 1/2 ts cinnamon, ts vanilla & Tb lemon juice- if desired.
(Or simmer 4 cups berries with ts gluccie/gum)
2. Make Crumble Topping,
Mix 1-2 c oats, 2 Tb ccnut oil, 2-4 Orgran crackers crumbled, 2-4 Tb apple sauce,
pinch salt cinnamon, ts vanilla, THM sweetner if desired.
- Bake on tray til crunchy
3. Layer fruit and crumble in parfait glasses
OR spoon the crumble on top of the fruit in pie plate.
CREAMY Topping
Banana cream - blend 2 frozen banana with enough almond milk to keep processor moving,
ts vanilla, or other essence, Tb gelatin, THM sweetner if desired,
Tb mesquite or cacao if desired, Optional - add 1 Tb defatted peanut flour
NOTE - can also use sweet potato instead of apple.- add spices.
**********************
E - Mango smoothie /jelly
Stck mix 1 Tb gelatin/protein pdr in 1/2 cup hot water
add 1 c almond milk or yoghurt,
1-2 Tb kefir or a probiotic capsule,
pinch cinnamon, salt,
1/2 mango,
4 ice cubes
3 drops vanilla, lemon, rum/brandy essence- to taste
Drink quick, or let it set and eat later as jelly
********************
Make oat pancakes and serve with cooked berries thickened with gluccie
**********************
Make popcorn in 2 ts ccnut oil, add seasalt.
THM/on-plan-gluten-free-flours-and-grains
FB/groups/Meal/building/blocks
Sweetener free recipes are here
Pinterest.com/derrybloss/delicacies-thm-sweetener-free
and here
facebook.com/groups/permalink/sweetener free
EAT BEANS,
they help with losing weight and here's why
karenhurd.com/why-beans-dont-cause-gas
Quinoa 3/4 cup cooked
Brown rice 3/4 cup cooked
Legumes/beans 1 1/4 cup cooked
- Beans and Rice 1/2 cup each cooked (Makes a complete protein meal)
Butternut or Acorn squash (Good roasted or in soups)
1 small or half a Sweet Potato
-Apple or Apple puree'd
-Small to Med orange
-Baked Grapefruit
-2 Beets
-Parsnips, Carrots, yam - add to soups, casseroles, slow cooker meals
_________________________________
USING THAT GUIDE - MORE E MEAL IDEAS
FB/groups/E MEALS/permalink
Cook tomato, onion, capsicum/pepper in a 1-2 ts ccnut oil -thicken with oats, brown rice, quinoa.
-Salad of brown rice, or quinoa with grated zucchini, grated carrot, baby spinach, lettuce, cucumber -
Dressing of 1/3 c low fat ccnut milk, almond milk, 1 ts olive oil, 1 ts mustard,
1/4 c apple sauce, Tb lemon juice, ts seasalt.
-Kangaroo/beef/chicken/lamb (naturally low fat ground meat)
cooked with onion, garlic, rice miso, tamari soysauce, E veg and brown rice or beans,
-Quinoa salad- add beans, spring onion, grated carrot, tomato, pepper, sprouts, tuna, chicken, peas, horseradish, radish, lemon juice, tamari soy sauce/ccnut aminos, parsley, mint, celery, mushrooms,
-Bake butternut in a smear of ccnut oil with nutmeg, serve on quinoa, drizzle with tamari.
-Bean burgers, bind with egg white
-Chicken breast, salsa and rice
-Chicken, cooked with rice/sweet tata and 1 ts ccnut oil
-Beans, rice, chilli, garlic & tomatoes
- Layer lettuce greens and other salad veg, top with sweet tata baked with tamari and strips of raw pink salmon, drizzle with an E dressing as above.
-Oat or quinoa tortillas
-3 Orgran Buckwheat or Quinoa crackers
-Waldorf /apple Salad - 1 Tb walnuts per serve
-Rice or quinoa salad
-Lentil or Chana Dahl Soup
-Bean fritters or casseroles - use only 1 ts coconut oil per serve
-E Breads & wraps
- Brittany'sPesto Lavish bread FP but at carb limit-count 10g of carbs toward E limit of 45:
- Sub 1/2 tsp Gluccie for the starch
-Spinach Tortillas FP: Sub 1/2 tsp Gluccie for the starch
brittanyangell.com/grain-free-spinach-tortillas-glutendairycornsoyegg-free
Big boy smoothie with E fruit added, ie 1/2 banana
Oatmeal
Oatmeal waffles/pancakes
Lean meat such as chicken breast with brown rice or quinoa and a non starchy veg
Chicken chili
Lentil soup
Split pea soup
Black bean soup
Apple with cup of tea with protein powder, cinnamon
Burrito bowls with chicken breast
Sweet potato with lean protein and non starchy veg
Chicken chili over mashed sweet potatoes
Chicken breast sloppy joe on sweet potato
Oatmeal bars with a cup of protein tea
- SALAD -
SALAD - arrange on a pure white platter
A bed of cooked sweet potato, quinoa or brown rice
A variety of leaf lettuce/baby spinach,
sliced tomatoes, peppers, cucumber
Smoked salmon strips or Tuna/salmon steaks OR chicken grilled in aminos or tamari sauce,
garlic, Beet cubes, Zucchini noodles, Peas,
grated carrot,
Asparagus & Green beans, angle sliced
capers, dried tomato, anchovies - Drizzle with
- Dressing 1- 1/3 c low fat ccnut milk, almond milk, 1 Tb olive oil, 1 ts mustard,
- Dressing 2 - 1/3 cup lemon juice, 2 Tb olive oil
Mortar and pestle 1 sm shallot/sp onion, 1 Tb thyme leaves, basil leaves, ts oregano leaves
1 tsp Dijon mustard, ½ tsp Celtic sea salt/himalayan salt, pepper
E DESSERT
Baked apples- core granny green apples -sprinkle with cinnamon, no sugar and bake til breaking open
serve with E mousse eg
1 cup frozen berries/strawberries,
apple/1/2 banana
1 scoop Protein powder, or gelatin, or eggwhite
5 ice cubes if desired
1/2 cup cooked sweet potato or 1/2 cup cooked pumpkin
1 cup almond milk, diluted lite ccnut milk or coconut water
2 tspns vanilla
1/2 ts Gluccie or gum
1Tbsp cacao or ts pumpkin spice/cinnamon.
sweetener -I don't use the sweeteners, as the pumpkin/sweet tata, berries, apple is ok for me.
E Apple/Berry parfaits or Apple/Berry crumble pie for 6
1. Bake 6-8 apples or pears in a little water 45 mins or till turning darker colour
(or cut fruit in half and fry with no water in stone pan on stove top)
roughly mash fruit and 1/2 ts cinnamon, ts vanilla & Tb lemon juice- if desired.
(Or simmer 4 cups berries with ts gluccie/gum)
2. Make Crumble Topping,
Mix 1-2 c oats, 2 Tb ccnut oil, 2-4 Orgran crackers crumbled, 2-4 Tb apple sauce,
pinch salt cinnamon, ts vanilla, THM sweetner if desired.
- Bake on tray til crunchy
3. Layer fruit and crumble in parfait glasses
OR spoon the crumble on top of the fruit in pie plate.
CREAMY Topping
Banana cream - blend 2 frozen banana with enough almond milk to keep processor moving,
ts vanilla, or other essence, Tb gelatin, THM sweetner if desired,
Tb mesquite or cacao if desired, Optional - add 1 Tb defatted peanut flour
NOTE - can also use sweet potato instead of apple.- add spices.
**********************
E - Mango smoothie /jelly
Stck mix 1 Tb gelatin/protein pdr in 1/2 cup hot water
add 1 c almond milk or yoghurt,
1-2 Tb kefir or a probiotic capsule,
pinch cinnamon, salt,
1/2 mango,
4 ice cubes
3 drops vanilla, lemon, rum/brandy essence- to taste
Drink quick, or let it set and eat later as jelly
********************
Make oat pancakes and serve with cooked berries thickened with gluccie
**********************
Make popcorn in 2 ts ccnut oil, add seasalt.
THM/on-plan-gluten-free-flours-and-grains
FB/groups/Meal/building/blocks
Sweetener free recipes are here
Pinterest.com/derrybloss/delicacies-thm-sweetener-free
and here
facebook.com/groups/permalink/sweetener free
EAT BEANS,
they help with losing weight and here's why
karenhurd.com/why-beans-dont-cause-gas
BREAKFAST
Eggs in a nest
Eggs Ranchero with or without Avocado
Frittatas
Crustless quiche
Turkey Bacon Crusted Quiche
Egg Turkey Bacon or Turkey Sausage Griddle sandwiches
MIM/Easy Mix pancakes
Good Morning Pancakes
BIM/Easy Mix Breakfast sandwich
Easy Mix waffles
Steak and eggs
Turkey bacon and eggs
Eggs and roasted veggies
Okonomiyaki (Japanese Pizza)
Kai Si Ming (p. 331)
Anything left over from dinner
Steamed eggs with salmon
Bullet Proof style Mock-ccino coffee or tea latte with a 1/4 cup protein powder
To make recipes dairy free, sub ccnut or nut milks
and for E GF recipes, sub quinoa, oat or brown rice
Breakfast- Ccnut porridge
Countingalljoy/berry-coconut-oatmeal-grain-free
Rickiheller.com/-breakfast chia-pudding
Satisfyingeats/have-your-cereal-and-eat-it-too
Grainmillwagon.com/berry-oat-breakfast-cake
Stacymakescents.com/breakfast
FB-groups/trimhealthymamas/doc/Breakfasts
Yourlighterside/low-carb-gf-breakfast-recipes
Bowl -3/4 cup berries, handful nuts/seeds, 3 Tb. cream cheese/cottage cheese
Green smoothie, ie cucumber, spinach, lemon juice, Ginger or mint leaves, celery, protein pdr / mesquite pdr.
Sugarfreemom.com/creamy-pumpkin-quinoa
Eatingbirdfood/easy-strawberry-chia-seed-jam
- pinterest.com/derrybloss/delicacies-thm-breakfast-gf-df
- FB/THM/fp-breakfast-recipes-ideas
- FB-Trim-healthy-mama/E-breakfast-recipes
- Pinterest/THMamas/e-breakfasts
- FB/trim-healthy-mama/s-breakfast-recipes
- Pinterest/THMamas/fp-breakfasts
Eggs in a nest
Eggs Ranchero with or without Avocado
Frittatas
Crustless quiche
Turkey Bacon Crusted Quiche
Egg Turkey Bacon or Turkey Sausage Griddle sandwiches
MIM/Easy Mix pancakes
Good Morning Pancakes
BIM/Easy Mix Breakfast sandwich
Easy Mix waffles
Steak and eggs
Turkey bacon and eggs
Eggs and roasted veggies
Okonomiyaki (Japanese Pizza)
Kai Si Ming (p. 331)
Anything left over from dinner
Steamed eggs with salmon
Bullet Proof style Mock-ccino coffee or tea latte with a 1/4 cup protein powder
To make recipes dairy free, sub ccnut or nut milks
and for E GF recipes, sub quinoa, oat or brown rice
Breakfast- Ccnut porridge
- Cook 2/3 c lite ccnut milk, 1/4 c ccnut flakes, 1 T flaxmeal, 1 Tb nutbutter/meal, pinch celtic salt, add 2 Tb berries
- PANCAKES FP or S
Mix wet ingredients together
1 egg (for S) or 2 egg whites or 1 chia egg.
1 ts coconut oil, ghee or Red palm or MCT oil (to make FP use only 1/2 ts oil)
2 to 6 Tb water. (depends on if egg free and protein powder.)
1 ts vanilla (optional)
1 ts ACV
Now blend dry - 2 Tb psyllium husk or oat fiber
2 Tb on plan protein powder
1 ts baking powder
pinch salt.
Cinnamon, nutmeg etc. (optional)
Add liquid ingredients and blend well. - Jennifergriffin.wordpress.com/warm-chia-porridge-s
- S- blog.stuffimakemyhusband/jicama-oatmeal
- Dashingdish/brownie-batter-overnight-oatmeal
- Lowcarblayla/Breakfast
Countingalljoy/berry-coconut-oatmeal-grain-free
Rickiheller.com/-breakfast chia-pudding
Satisfyingeats/have-your-cereal-and-eat-it-too
Grainmillwagon.com/berry-oat-breakfast-cake
Stacymakescents.com/breakfast
FB-groups/trimhealthymamas/doc/Breakfasts
Yourlighterside/low-carb-gf-breakfast-recipes
Bowl -3/4 cup berries, handful nuts/seeds, 3 Tb. cream cheese/cottage cheese
Green smoothie, ie cucumber, spinach, lemon juice, Ginger or mint leaves, celery, protein pdr / mesquite pdr.
Sugarfreemom.com/creamy-pumpkin-quinoa
Eatingbirdfood/easy-strawberry-chia-seed-jam
~FP~ DF Low fat Yogurt (Faux delicious)
1 cup almond (nut/seed) milk stick whipped with
½ ts gluccie + 2 ts psyllium,
1 Tb gelatin/protein pdr,
½ ts vanilla, 2-4 ts lemon juice,
THM sweetner eg 5 drops stevia
TIP add 1 probiotic capsule for the probiotic effect - sit 5 mins to thicken - Eat with berries
1 cup almond (nut/seed) milk stick whipped with
½ ts gluccie + 2 ts psyllium,
1 Tb gelatin/protein pdr,
½ ts vanilla, 2-4 ts lemon juice,
THM sweetner eg 5 drops stevia
TIP add 1 probiotic capsule for the probiotic effect - sit 5 mins to thicken - Eat with berries
~ FP~ Berry Crisp Pie GF DF for 4 ~ FP~
~ MIX 1/3 cup GF oats or oat flour
* 2 Tb defatted peanut flour or protein pdr
* 4 eggwhites
* 1 Tb psyllium or ½ ts gluccie
* ½ cup Stevia Blend
* ½ ts Sea Salt
* 1 Tb walnuts, coconut flour, golden flaxmeal or chia
* 1 ts coconut oil
* ½ ts Almond extract
* 1 ts Vanilla
* 2-4 Tb almond milk
* Fold in 2 cups cranberries/blackberries
TIP pour ¼ cup boiling water on top, makes it more moist
* ~ Bake 350F 40 mins
Serve with Agar/gelatin cream
~S~ Berry CRISP Pie for 4 ~ DF GF ~S~
~ Mix * ¼ cup nut/seed flour
* ¼ cup golden flaxmeal
* 3 eggs
* 1 Tb psyllium or chia or ½ ts gluccie
* ¼ -½ cup Stevia Blend
* ½ ts Sea Salt
* ½ cup chopped walnuts
* ½ cup melted coconut oil or ghee
* ½ ts Almond extract
* 1 ts Vanilla
* Stir in 2 cups Cranberries, raspberries, blackberries
* Pour into oiled pie pan.
Bake 350F 45 mins
~ Serve Warm with 1 cup coconut cream whipped with ½ ts vanilla, ¼ ts gluccie, 4-6 drops stevia to taste
~E~ Berry Crisp Pie ~ GF DF for 4 ~E~
~ Mix * ½ cup GF oats/oat flour
* 4 eggwhites
* 1 Tb psyllium or ½ ts gluccie
* ¼ -½ cup Stevia Blend
* ½ ts Sea Salt
* 2 Tb walnuts
* 1 ts melted coconut oil or ghee
* ½ ts Almond extract
* 1 ts Vanilla
* ½ cup sugar free apple puree
* Stir in 2 cups Cranberries, raspberries, blackberries
* * Pour into scantily oiled pie pan.
TIP - pour ¼ cup boiling water over to make it more moist
Bake 350F 40-45 mins
~ Serve with Agar/Gelatin whipped cream or E icecream
~S~ Cranberry Crustless Pie - serves 8 ( can be egg and nut free)
~ Blend 2 cups coconut milk, (or hemp milk)
2 eggs, (or 3 Tb flaxmeal or chia)
2 ts lemon juice,
1 Tb protein pdr,
¼ c flaxmeal or nut/seed flour
¼ c Truvia or about 10 drops stevia,
~ Pour into oiled pie pan
~ TOSS ½ ts cinnamon with
½ c very thinly sliced apples and 2 -3 c cranberries (any berries)
~Spoon onto milk
~ MIX CRUMBLE TOPPING
- 1 ts cinnamon
- ½ cup nut/seed meal or golden flaxmeal
- ½ cup crumbled walnuts/almonds/pecans or seeds
- ¼ cup golden flaxmeal or coconut flour
- ½ cup melted coconut oil / ghee
- 1 ts Vanilla
- 1 cup shredded coconut (can be omitted)
- ¼ c Truvia or about 20 drops stevia
~ Top pie with Crumble
~ Sprinkle with SF SugarFree choc-chips if desired
~ Bake 40 mins
Or you could just mix all ingredients together and it would be yum too
TIP Melting ccnut oil, place jar in any pot simmering on stove eg veg etc
~ MIX 1/3 cup GF oats or oat flour
* 2 Tb defatted peanut flour or protein pdr
* 4 eggwhites
* 1 Tb psyllium or ½ ts gluccie
* ½ cup Stevia Blend
* ½ ts Sea Salt
* 1 Tb walnuts, coconut flour, golden flaxmeal or chia
* 1 ts coconut oil
* ½ ts Almond extract
* 1 ts Vanilla
* 2-4 Tb almond milk
* Fold in 2 cups cranberries/blackberries
TIP pour ¼ cup boiling water on top, makes it more moist
* ~ Bake 350F 40 mins
Serve with Agar/gelatin cream
~S~ Berry CRISP Pie for 4 ~ DF GF ~S~
~ Mix * ¼ cup nut/seed flour
* ¼ cup golden flaxmeal
* 3 eggs
* 1 Tb psyllium or chia or ½ ts gluccie
* ¼ -½ cup Stevia Blend
* ½ ts Sea Salt
* ½ cup chopped walnuts
* ½ cup melted coconut oil or ghee
* ½ ts Almond extract
* 1 ts Vanilla
* Stir in 2 cups Cranberries, raspberries, blackberries
* Pour into oiled pie pan.
Bake 350F 45 mins
~ Serve Warm with 1 cup coconut cream whipped with ½ ts vanilla, ¼ ts gluccie, 4-6 drops stevia to taste
~E~ Berry Crisp Pie ~ GF DF for 4 ~E~
~ Mix * ½ cup GF oats/oat flour
* 4 eggwhites
* 1 Tb psyllium or ½ ts gluccie
* ¼ -½ cup Stevia Blend
* ½ ts Sea Salt
* 2 Tb walnuts
* 1 ts melted coconut oil or ghee
* ½ ts Almond extract
* 1 ts Vanilla
* ½ cup sugar free apple puree
* Stir in 2 cups Cranberries, raspberries, blackberries
* * Pour into scantily oiled pie pan.
TIP - pour ¼ cup boiling water over to make it more moist
Bake 350F 40-45 mins
~ Serve with Agar/Gelatin whipped cream or E icecream
~S~ Cranberry Crustless Pie - serves 8 ( can be egg and nut free)
~ Blend 2 cups coconut milk, (or hemp milk)
2 eggs, (or 3 Tb flaxmeal or chia)
2 ts lemon juice,
1 Tb protein pdr,
¼ c flaxmeal or nut/seed flour
¼ c Truvia or about 10 drops stevia,
~ Pour into oiled pie pan
~ TOSS ½ ts cinnamon with
½ c very thinly sliced apples and 2 -3 c cranberries (any berries)
~Spoon onto milk
~ MIX CRUMBLE TOPPING
- 1 ts cinnamon
- ½ cup nut/seed meal or golden flaxmeal
- ½ cup crumbled walnuts/almonds/pecans or seeds
- ¼ cup golden flaxmeal or coconut flour
- ½ cup melted coconut oil / ghee
- 1 ts Vanilla
- 1 cup shredded coconut (can be omitted)
- ¼ c Truvia or about 20 drops stevia
~ Top pie with Crumble
~ Sprinkle with SF SugarFree choc-chips if desired
~ Bake 40 mins
Or you could just mix all ingredients together and it would be yum too
TIP Melting ccnut oil, place jar in any pot simmering on stove eg veg etc
SNACKS/DESSERTS
Trimhealthyme.wordpress/snacks Justrightporridg/THM oat muffins, doughnuts “most” snacks and meals should contain protein. eg a fav ‘slump’ snack is a piece of fruit and iced coffee with a bit of protein powder stirred in.FP snacks- Pinterest.com/THMamas/fp-snacks Thelaundrymoms/skinny-chocolate Thebluehouseblog/thm-skinny-chocolate Pinterest/rhbabiak/THM-desserts Sherigraham/thm-choc-PB-chia-pudding-FP Gwens-nest/low-carb-cookie-dough-dip Primalkitchen/dairy-free-paleo-cream-cheese Lowcarbfamily.com/archives French Silk Choc Mousse THM Stacymakescents/peanut-butter-chocomole-mousse Choc mousse- 1 c raw unsalted cashews, 1/4 c cacao, 1 can ccnut milk, to make larger/less expensive add a can water and 1 ts gum. Serve with berries if desired Eat low fat and low carb 3 hours later to keep digestion revving up and down.
Gluccie or gum if desired. 1/4 cup cacao or pumpkin spice 2 ts vanilla, 2 Tb ccnut butter or oil make a nut base if you want a pie Mix -2 cups almond/nut flour/meal 4 tbsp butter/ghee/ccnut oil, melted, mix and press into pan then pour on the mousse, To make the mousse thick for a pie -you must add gluccie or gum, - Fridge it Fitsugar-Pumpkin-Cheesecake-Mousse-FP, leave out pud mix and add 1/2 tspn gluc to thicken 4 Ingredient Raw Lemon Pudding- S - use 1/2 avocado for single serve- omit dates, use 1/2 c berries, add sweetener as desired, tip - add ccnut cream, chia seed, gluccie, protein pdr Skinnytaste.com/.../dairy-free-lemon-pudding omit sugar and use on plan sweetener- Blackberry Cheesecake Crunch Basic Cheesecake- S- Base -1 cup almond/nut flour/meal 2 tbsp butter/ghee/ccnut oil, melted, press into pan Filling- Process -1 can ccnut cream/milk, 1 cup raw cashews, 1/4 c lemon juice, 1 ts gum/gluccie, 2 ts ccnut oil, Cream scooped off top of chilled ccnut milk, 2 ts gelatin softened in 2 Tb warm ccnut milk, vanilla, 1 scoop of protein pdr, THM sweetener. Add berries OR pumpkin and spice if desired. Top with berries/strawberries Set in Fridge Yourlighterside/minute-cheesecake-I'd cook in pan Alldayidreamaboutfood/gf-mini-pumpkin-cheesecakes Strawberry Cheesecake ‘Blizzard’ E - use oatmilk and Wasa crackers S- use nuts, not crackers Julesgalloway.com/strawberry-granitapaleomg/nosugar-sweet-potato-ice-cream-toasted-walnuts Dashingdish/skinny-strawberry-ice-cream Healthfulpursuit/sweet strawberry icecream E - using almond milk or ccnut water S- using full fat ccnut milk and choc topping Sherigraham.com/thm-chocolate-ice-cream-fp Wholeintentions/yum-egg-ccnut oil-ice-cream Chai Latte Ice Cream (Dairy-free) use sweetener of choice and use chia not hemp for S Grassfedgirl.com/airy-free-paleo-chocolate-popsicles/ Creamsicles — Healthful Pursuit E- use gluccie or gum instead of dates, cooked sweet potato instead of avocado, add sweetener as desired S- use full fat ccnut milk/cream, replace dates with chia, gluccie or gum, and use berries not orange. Chocolatecoveredkatie/four-ingredient-ice-cream Peppermint Chocolate Chip Ice Cream S use full fat ccnut milk/cream & cashew nuts not dates Wholefoodmom/peanut-butter-frozen-yogurt-S Dashingdish/skinny-strawberry-ice-cream Raspberry Lavender Ice Cream E - water down lite ccnut milk, or use ccnut water, or almond milk - omit dates, add ts gluccie, gum or Tb chia S- use full fat ccnut milk, omit dates, thicken with avocada, ts gluccie, gum or Tb chia Bbuckland/ice-cream - can use ccnut cream Sherigraham/thm-mock-ice-cream-sandwich-s S -Gwens-nest/cheesecake-berry-crunch-recipe Guide4moms/skinny-apple-pie-turnover Sugarfreemom-coconut-custard-pie-use ccnut flourSugarfreemom-choc-chia-pudding-dairy-glutenfree Wholenewmom/choc-carob-chia-pudding-dairy-free Wholenewmom.com/berry-mousse-chia-pudding Sugarfreemom/dairy-free-vanilla-chia-pudding Skinnytaste/dairy-free-lemon-cauli pudding Sherigraham/thm-choc-peanut-butter-chia-pud. FP Wholefoodsimply.com/raspberry-pudding Healthfulpursuit/berries-n-cream-chia-pudding Rickiheller.com/-breakfast chia-pudding Chocolate Raspberry S dessert J3nn-snickerdoodle-pumpkin-pie Stacymakescents/pumpkin-pie-gluten-free-flax-crust Galonamission/pumpkin-cream-pies-gf No bake Blueberry Cream Pie Omit raisins, can swap ccnut flesh to ccnut cream, Tb chia seed or ts gluccie, guar gum or Tb gelatin, Thelaundrymoms.com/cottage-berry-whip Anediblemosaic/choc mousse-use Truvia Chocolatecoveredkatie/agar jelly pud-of-one-many Primallyinspired/pumpkin-souffle-dairyfreeMea suringflowerpumpkin-chocolate-pudding-parfait/ Countingalljoy/strawberry-rhubarb-cobbler Alldayidreamaboutfood/pumpkin-praline-parfaits gf Ibreatheimhungry/sugar-free-lemon-curd Vegan Cream and Blood Orange Parfaits — E use own sweetener and low fat ccnut milk or oat milk Nut-free, Chocolate Pudding -E use own sweetener, use non sugar choc Simplyvintagegirl.com/berry-crisp-pudding
FP- Trim Healthy Mama - Puddings Part 1 1 lemon juice, 1/4 c ccnut milk, 1 c water, pinch seasalt, 4 shakes of stevia, ts ccnut oil, 1/4 ts vanilla, ts gluci blend, sit 30 secs, blend again FP- Trim Healthy Mama - Puddings Part 2 Matcha pudding - Blend 1 c water, ts ccnut oil, pinch seasalt, 1/2 ts vanilla, 1/2 ts matcha, 1/2 ts glucomannan, rest 30 secs, blend again FP-Trimhealthymama- PB pudding Pearls cranberry pudding Trimhealthymama/Peanut Power Pudding
1/4 tspn salt, 4 Tblsp cocoa powder 3 beaten egg yolks 2 cups heavy whipping cream or coconut cream 1 tsp vanilla Bring to a Simmer - Truvia, almond milk, salt, cocoa powder, stirring constantly. Place egg yolks into a bowl. Gradually stir 1/2 cup of the hot liquid into egg- then return it all to saucepan. Heat til thick, don't boil. Fridge for 2 hours stirring occasionally. When cool, stir in cream and vanilla. Us ice cream maker about 25 mins, or if you don't have one, then stir the icecream in freezer every 30 mins. Muffins grassfedmama.com/king-cake-mug Soulfulspoon/nosweetner-bananaoatmuffins- omit walnuts, use eggwhites and its E S -omit honey -Detoxinista/raspberry-choc-chip-muffins-grain-free - use no sugar choc Taylorrmade/DF-coconut-flour-choc-cake-in-a-mug Grain-free Carrot Cupcakes Sherigraham/thm-pumpkin-pie-cake-fp Justrightporridge.com/pumpkin-bread-4 one - times it by 4 for tray of muffins and bake 20 mins Pinterest/stephseabrook/thm-muffin-in-mugs
Sherigraham.com/thm-coconut-dream-cake-s Gwens-nest-lemon-poppyseed-muffin Simplyhealthyhome/gf-apple-cinnamon-MIM Simplyhealthyhome/gf-cacao/pb-MIM Simplyhealthyhome/gf-zucchini-muffin-in-a-mug Simplyhealthyhome/gf-pumpkin-muffin-in-a-mug Pinterest/Lemon blueberry muffin4one Berry-Sweet Potato Ccnut Fl Muffins-use Truvia * Alldayidreamaboutfood/gf-cranberry-lime-mini-loaf Foodiefiasco/all-for-one-grain-free-chocolate-cake Pinterest.com/12 choc muffins EGG FREE PB muffin - use 1 ts ACV Sherigraham./thm-chocolate-cake-fuel-pull Fromfriestofit./Scroll onsite for moist muffin recipe Use Natvia not honey in pumpkinpie muffins Healthhomehappy/almond-flour-pumpkinpie-muffins Jennifergriffin/pumpkin-spice-muffin-in-a-mug Sugarfreemom/low-carb-chocolate-frosting Healthyliving/sunflower-seed-flour-alternative-to-almond-flour+ muffin recipe. Trimhealthymama/muffin-mug-master-mix Trimhealthymamas/muffin master mixes Buzzfeed/arielknutson/delicious-snacks-in-a-mug Justrightporridge/gluten-free muffins Pinwheel surprises - S 1/2 c. almond meal, 1/4 c chia meal, 1/4 c flaxmeal, tspn gluccie Heaped Tbs coconut oil/ghee 1 cup coconut or almond milk. Press into rectangle, spread butter/ghee over, sprinkle with sweetener as desired cinnamon and chopped walnuts/pecans. Roll up, cut slices, bake mod oven 10-15 minutes Satisfyingeats/best-grain-sugar-free-birthday-cake note the Dairy free version CHOC BROWNIES Sugarfreemom.com/fudgey-choc-brownies-s Bromabakery-low cal-brownies-s Thecarnsfamily/gf-stevia-almond-flour brownies-s Savvyhomemaking-thm--almond-flour-brownies Thebluehouseblog/-almond-joy-bites Sherigraham.com/thm-fudgy-no-bake-cookies-Alldayidreamaboutfood/skillet-choc-chip-cookies Colourfulpalate/reeses-pieces-bowl use Reeses for parfaits or Use Truvia in these PB Parfaits - add layers of cookies Mybakingaddiction-peanut-butter-parfaits ♥♥♥ CHOC tip add peppermint oil to whitelayer, or pecans or peanut butter (S) layer it with nut fudge melt 1/2 cup coconut oil & 1/2 cup peanut/almond butter, 1 tsp. vanilla, 1/2 tsp. celtic salt 2 tsp. Truvia/Stevia, fridge it in a small tray.
Make Skinny Chocolate - add salt, ts vanilla, Tb ccnut cream Then make White layer: 4Tbs cream cheese/cashew cheese 1 Tbs vanilla protein powder Powdered sweetener as desired 1/4-1/2 tsp peppermint extract Spread half of skinny choc in 9" tray, freeze. Spread on white layer. Cool in fridge/freezer. Cover with rest of skinny choc, fridge, cut ♥♥♥ Autoimmune-paleo/raspberry-peppermint-bark Chocolatecoveredkatie.com-coconut-crack-bars Trimhealthymama.freeforums/choc fondue Thesunnypatch/THM-skinny-chocolate PB cups Preventionrd/chocolate-peanut-butter-cups Thesunnypatch/easy-dark-healthy-chocolate Peppermint patties - Growing Home Naturalhomemademama/chocolate-sauce Idea- make these with skinny choc Primalkitchen/dairy-free-cream-cheese truffles Onesupergrover/thm-friendly-almond-joy-fudge Julesgalloway/gf-raspberry-fudge-omit agave/honey Savvyhomemaking-choc-peanut-butter-fudge-s Growinghomeblog/GF-peanut-cream-cheese-squares No bake Lemon Cashew Squares S - make base without dates Filling- use vanilla extract, use on plan sweetener .Healthfulpursuit/raw-blonde-nanaimo-bars S- just omit dates, doesn't need them Galonamission/pumpkin-cream-pies-GF Healthyindulgences/chocolate-cake- its S, so no beans SO- use 1 1/2 cups peanuts/almonds/cashews Chocolatecoveredkatie.-peanut-butter-chips Coconut Almond Bark -S - don't eat it all at once Lowcarbafrica/gf-milk-tart-cupcakes Lowcarbafrica/gf-chickpea-shortbreadfudge Freshisthetaste/pumpkin-bars-cream-cheese-frosting Lowcarbafrica/gf-passion-fruit-fridge Amy-newnostalgia/raspberry-bliss-bars- omit dates Freecoconutrecipes/choc-pb-freezer-fudge-use truvia Freecoconutrecipes/PB-banana-cups-omit honey FB/Black Bean Brownies- click on preview S treat! 1 T cocoa powder, sweetener if desired, 1 T peanut butter, 1 T coconut milk/cream Stir together with fork until it forms a ball, If you want a thinner consistency, add more coconut milk. Primalpalate.com/gut-healing-gummy-snacks Eatingbirdfood.com/easy-strawberry-chia-seed-jam |
LUNCH/DINNER
FP = fuel pulling FB/THM/fp-lunch-dinner-recipes-ideas Pinterest/THMamas/fp-main-dishes-hot Pinterest/THMamas/fp-main-dishes-cold Pinterest.com/THMamas/fp-snacks Justrightporridge.com/fp-meals E - energizing Pinterest/THMamas/e-vegetables Pinterest/THMamas/e-main-dishes-hot Pinterest/THMamas/e-main-dishes-cold Justrightporridge.com/e-meals Pinterest/deborahbee/thm-e-meals S - satisfying Pinterest/THMamas/s-main-dishes-hot Pinterest/THMamas/s-main-dishes-cold Pinterest/THMamas/s-vegetables Gwens-nest/thm-s-recipes Pinterest/kellyr7145/food-thm-s Pinterest/andysjess/thm-S-satisfying Justrightporridge.com/s-meals Expatprep.org/S-fuel-cycle-frittata FB/THM/s-snack-recipes-ideas ** Stacymakescents/75-real-food-side-dishes Stacymakescents/25-healthy-skillet-meals Gwens-nest/thm-lunch-and-dinner-recipes Edibleharmony.com/thai-paleo-fried-rice Satisfyingeats/sthrn-buttermilk-no-corn-cornbread Konjac Sushi - video Konnyaku is Japanese for Konjac or May find it as Yam noodles in Asian store FB/THM/konjac-noodles-recipe-and-where-to-find Inspiredeats.net/paleo-gluten-free-meatloaf I use granny apple, thyme, Miso or Tamari Paleospirit./paleo-mini-meatloaves Recipegirl/crustless-spinach-and-cheese-quiche-2 Preppypaleo-lemony-pasta-salad-use flourless sausage or cold lamb/beef Askgeorgie.com/creamy-chile-lime-chicken Healthyblenderrecipes/quinoa-pilaf-spinach-nori Creamy Cauli Sauce - for on zucc noodles Mix salmon with lite ccnut cream, lemon juice, salt and pepper, spread on low carb wraps. Top with cucumber, tomatoes, red pepper – any veg – add a lettuce leaf, roll up and enjoy. Want cream cheese Dairy free? make Primalkitchen/dairy-free-paleo-cream-cheese Food.com/cashew-non-dairy-sour-cream-subst. Healthfulpursuit/make-vegan-shredded-cheese- omit potato Healthfulpursuit/nutfree-dairyfree-parmesan-cheese crunch/ or use cashews and macadamias Aveganobsession/make-hard-cheeze-dairy-free. Realfood.com/blog/vegan-cashew-cheese-recipe Vegweb.com/dragonflys-bulk-dry-uncheese-mix Veganbaking/vegan-butter- use ccnut or almond milk Trimhealthymama/Serene's-dairy-cheese-sauce Derry's Cheesy sauce ~ For over konjac, veg, zucc noodles, spaghetti squash. Saute 1 onion/ green onions/leek in coconut oil, ghee or tallow/lard, add 1 ts ginger paste, 1 ts mustard, 1 ts paprika, 1 Tb turmeric, 1/2 ts cardamon, 1/2 ts cummin and coriander, 2 Tbs MISO- (the cheesy flavour) seasalt and pepper to taste, ADD for E -thicken 2 c almond milk, with 1-2 Tb oat fibre, psyllium, or 1 ts gluccie, gum, protein pdr. ADD for S - thicken 1 can ccnut milk, with 2 Tbchia, or ts gum Garlic Roasted Cauliflower Monicabhide/pain-fighting-turmeric cauli Deliciousobsessions/garlic-herb-cauliflower-'rice' Pinchofyum/creamy-cauliflower-sauce Tastes like alfredo sauce with only 50 calories in 1/2 cup instead of 500 calories in 1/2 cup Saute 8 cloves garlic, minced & 2 tblspns butter/ghee set aside, Cook 5-6 cups cauliflower florets in 6-7 cups veg broth or water 7-10 mins, don't drain, spoon it into blender, with 1 cup of the broth, the garlic, 1 tspn salt, 1/2 tspn pepper 1/2 cup cream, til smooth -opt - add 1 tblspn Olive Oil PASTA Savvyhomemaking/crockpot-lasagna-e-s-versions Whatrunslori.com/paleasagna Stacymakescents/one-pot-spaghetti Bepasgarden/zucchini-pasta-alfredo soak 1/2 cup raw cashews in water 1 hour Blend/process the cashews, 1 lemon, juiced 2 Tbs olive oil, 1 tsp sea salt, 2 cloves garlic 1/2 cup water, 1 Tbs pine nuts/cashews - Spoon sauce over 2 zucchini noodled or mix together 1. How to make noodles with a grater 2. Ohsheglows/easy how-to-spiralize-vegetables 3. Spirelli-Spiral-Cutter=vegetable noodler 4. Naturalzing.com/Spirooli 5. Naturalzing.com/Spiroo slicer 6. Use ccnut oil for cooking, nitrate free bacon Zucc noodles/avo sauce/Spiral Veggie Recipes ♥♥♥ Konjac-Glucomannan Fiber O Cal Pasta THM Konjac/Yam noodles FB/THM/konjac-noodles-recipe/where-to-find Awesome Hummus Recipe 2 cans garbanzo beans (chickpeas), drained ½ cup tahini, ½ cup extra virgin olive oil , juice of two lemons, ½ bunch cilantro/coriander, ½ cucumber, peeled and cubed, a dash of pickle juice, 1 tsp. garlic powder ½ tsp. each salt and paprika Cleaneatingchelsey-eggfree-pumpkin-protein-muffin Thepaleomom-coconut-milk-kefir-yogurt Fromfriestofit/scroll down for zucc boat recipe Edibleharmony-chick-cuc-cups-use cottage cheese PIZZA Healthylicious-cauli pizza crust Myhealth./cauliflower-pizza-bites Yourlighterside-original-mozzarella-cauli-pizza-dough Thebluehouseblog-thm-cauli crust pizza Ditchthewheat.com/paleo-almond-flour-pizza Mindovermunch/garbanzo/chickpea-crust-pizza Lowcarbafrica/gf-mini-aubergine-pizza
2 cups of shredded cheese (skim or low-fat) 3 omega-3 eggs (or 3/4 cup Egg Beaters) 2 tablespoons of coconut flour 2 tablespoons of flax meal 1/2 teaspoon of baking powder Bake 15 minutes, flip, then bake another 10 to 15 minutes, until golden brownS QUICHE - whip 4 eggs, 1 1/2 c coconut milk/cream, 2-3 T ccnut oil, add 1 c goats feta or cashew cheese, or 1 Tb miso, 1/2 c coconut flour, 2-3 cups filling eg 1/2 cup spring onion, 1/2 cup tomato, 1/2 cup capsicum 1/2 cup nitrate free//sugarfree/GF bacon options - spinach, chicken, tuna, mushroom, leek Bake about 45 mins til firm and browning ♥♥♥ Bushyparkwholesale.com.au/yam-beans Edibleharmony/sesame-spaghetti squash-noodles HOW TO BUILD A HEALTHY SALAD 1. Choose a base - spinach, arugula, lettuces 2. Add colour - red, green cabbage, shredded carrot, zucchini, cucumber, broccoli stalks 3. Add sprouts & seeds - sesame, pumpkin, hemp bean/alfalfa sprouts, parsley, cilantro/coriander, 4. Add fats - almonds, avocado, olives 5. Extras - artichokes, hearts of palm, cherry or sun-dried tomatoes, prunes, dates, figs, grapes. 6. Dress it - olive oil, lemon juice, garlic, herbs, avocado, celtic salt. pepper. S SALAD idea Wash & Finely cut 6 small organic romaine lettuce, spray with apple-cider-vinegar, spin it dry in salad bowl, fridge it in a Mason jar. Sauté salmon in 1 TBS of coconut oil & tamari. Put the shredded lettuce in bowl, top with cucumber, cauliflower, tomato, salmon and 1 TBS of olive oil & 1 TBS apple cider vinegar. Sprinkle with Himalayan Pink Salt or celtic seasalt. Jessicasjottings/sf-sweet-onion-poppyseed-dressing Thebluehouseblog.com/Asian salad Edibleharmony.com/baba-ganoush-DIP Intoxicatedonlife/sweet-potato-hash Cantalavozmia/rosemary-roasted-root veg soup Countingalljoy/Almond Chicken Lettuce Wraps Countingalljoy/mamas-3-bean-chicken-chili. FB/chicken chile in crockpot- E & on Pinterest.com/pin/94294185921575422 Grainfreefoodie/braised-red-cabbage-S with 3 T oil Like cottage cheese/dips -S Choosingraw.com/raw-vegan-walnut-cheddar-cheese Choosingraw-spin-on-beet-and-goat-cheese-salad Choosingraw/collard-wraps-with-italian-pizza-cheese Choosingraw/cashewcheese-lemon-driedcherries Choosingraw.com/low-sugar-treats-to-savor FRIED-RICE -E- serves 5-6 cook 1 white onion, 1-2 cloves garlic in 2 ts sesame oil add 1 cup frozen or fresh peas & carrots, cook stir thru 2-4 egg whites add 4 cups cold cooked brown rice ½ lb cooked skinless chicken, or shrimp, tuna ¼ cup Tamari soy sauce / ccnut aminos ♥♥♥ Garlic Cheese Biscuits with coconut flour - 4 eggs, ¼ cup ghee/ccnut oil, melted, ¼ ts salt 2 ts garlic powder, ¼ ts onion powder ⅓ cup coconut flour, ½ ts xanthan gum ¼ ts baking powder, ½ cup cheese, shredded, ( or 1/2 cup cashew meal and 1/2 lemon juice.) Bake veg of same size pieces -on trays lightly oiled with ccnut oil, -radish, sweet potato, carrot pieces, chunks of capsicum/peppers, half apples, etc mod ovene 20 - 30 mins, depends how soft u like them. TIP use radishes in roasts, soups, casseroles as potato replacement, the 'bight' cooks out of them. Don't need to peel. Also use them to make hash browns Also try peeled turnip and swede in roasts, casseroles and soups FB/THM/RADISH-as-potato-subs ♥♥♥ Theclothesmakethegirl.com/sunshine-sauce use peanuts OR sunflower seeds Veggies dipped in sauce. Grilled chicken satay dipped in sauce. Shredded beef wrapped in a butter lettuce leaf with diced red onion and drizzled with sauce. Gourmandeinthekitchen.com/vegetable-loaf-recipe Slimpalate.com/cauliflower-tortillas--grain-free-gf Health-bent/guacamole-bacon-stuffed-peppers Vittlesandbits.blogspot/baked-zucchini-chips Cartervilleblog/buffalo-drumsticks-thm-s- use flax or almond meal not sorghum Leftover Roast Chicken Soup with Roasted Veg Healthy recipes, adapt to THM - ie choose it to be S - fat based OR E- carb based Lovingourguts.com/recipes Autoimmune-paleo.com/recipes Vegiehead.com/vegan-paleo-recipes E- SALMON/TUNA SWEET POTATO patties - adapt like this for THM 500g orange sweet potato peeled, steamed in pieces Mash and add 1 Large tin of boneless and Skinless salmon/tuna, drained * Spring Onion, finely chopped * Coriander, Chilli and Cumin, seasalt, pepper to taste * 1 Tb chopped fresh dill * Coat patties with quinoa or oat flakes * cook in small amount of Coconut Oil * serve with 2 Lebanese cucumbers, thinly sliced * 100g baby spinach leaves for DF - serve with almond milk yoghurt, thickened with gluccie, flavoured with dill and garlic Traditionally/thm-starchy-high-carb-vegetables-vs-non-starchy-low-carb-vegetables-chart E- Ohsheglows/black-bean-sweet-potato-quinoa E- Homeschoolingaadventures/leftover-chicken-rice S - Popsugar/packet slaw-Pasta-Alternative S- Theprimitivehomemaker/herb-ccnut-crusted-chicken E - Kalynskitchen/turkey/chick-wild-rice-soup-with-cabbage - use any low fat cooked meat S- clevercook/YAM-BEAN/jicama-in-the-raw S empoweredsustenance/DFcheesy-chicken-dish S empoweredsustenance/portobello-buns ~S~ Braised Meat Dinner
Saute in 3 Tb coconut oil 2 lb meat /chicken/turkey, 1 chopped onion, 3 cloves garlic Stir til brown Add 3-4 c GF stock (or 2-4 GF stock cubes and water) 2 tomatoes 1 Tb aminos / Tamari 1/2 tsp paprika, ts seasalt, ¼ ts pepper and herbs eg ts dill and thyme Simmer about 2 hours til meat is soft, add 4-6 cups S veg cabbage, radish, peppers, pumpkin, zucchini, mushroom, leek, celery, sugarsnap peas, green beans, asparagus, Cook 40 mins Scoop out 1 cup stock and mix in 3 Tb nut/seed flour or chia and add to stew Simmer 10 mins Sprinkle with parsley or chives Serve with steamed kale, spinach (add ½ lemon to pot) ( radish cook like potato ) |
E GRAVY
use smaller amounts for 2 people.
1/2 - 1 TBS fat (eg off chicken broth)
1- 2 TBS Garbanzo bean flour/ besan/chickpea OR oat flour
2-4 cups Chicken/lamb broth
1/2 -1 tsp gluccie or xanthan gum
Salt, pepper, and seasoning to taste.
Get pan hot. Add fat and flour, stir briskly to brown flour.
depending how dark you want gravy. It will lighten as you add the stock.
Slowly add stock, 1/4 cup at time for first cup. Mix completely. After adding 1 cup, add cup at a time.
bring to boil. Quickly whisk in gluccie or gum. Turn down heat, whisk smooth. - Add spices to taste.
Let simmer on low 10 min. Keep warm on lowest temp til ready to serve.
NOTE: for a creamier gravy use 1/2 water 1/2 nut/seed milk.
Makes 8 to 12 servings. Less than one g carbs and 2 to 2.5 g fat. Will count as part of the fat in an FP or E meal.
use smaller amounts for 2 people.
1/2 - 1 TBS fat (eg off chicken broth)
1- 2 TBS Garbanzo bean flour/ besan/chickpea OR oat flour
2-4 cups Chicken/lamb broth
1/2 -1 tsp gluccie or xanthan gum
Salt, pepper, and seasoning to taste.
Get pan hot. Add fat and flour, stir briskly to brown flour.
depending how dark you want gravy. It will lighten as you add the stock.
Slowly add stock, 1/4 cup at time for first cup. Mix completely. After adding 1 cup, add cup at a time.
bring to boil. Quickly whisk in gluccie or gum. Turn down heat, whisk smooth. - Add spices to taste.
Let simmer on low 10 min. Keep warm on lowest temp til ready to serve.
NOTE: for a creamier gravy use 1/2 water 1/2 nut/seed milk.
Makes 8 to 12 servings. Less than one g carbs and 2 to 2.5 g fat. Will count as part of the fat in an FP or E meal.
Baked Ziti
Spaghetti squash- cook and put noodles in a big bowl. ( or use zucchini noodles)
Cook 2-3 cups Diced tomatoes, onion pdr, garlic pdr, oregano and fresh basil.
Add 2 eggs to a batch of cashew cream cheese, lots of parsley, S&P and mix well.
Spoon over tomato/ noodle mix and toss a little, leaving big clumps.
Sprinkle a layer of yeast flakes or cheese (eg Pecorino Romano)
Srinkle more fresh basil on top. Bake 30 min at 400F
Spaghetti squash- cook and put noodles in a big bowl. ( or use zucchini noodles)
Cook 2-3 cups Diced tomatoes, onion pdr, garlic pdr, oregano and fresh basil.
Add 2 eggs to a batch of cashew cream cheese, lots of parsley, S&P and mix well.
Spoon over tomato/ noodle mix and toss a little, leaving big clumps.
Sprinkle a layer of yeast flakes or cheese (eg Pecorino Romano)
Srinkle more fresh basil on top. Bake 30 min at 400F
Peanut butter cookies- no sweetener
1 cup of green peas - raw or cooked
1/2 cup cooked pumpkin
3 Tbs flaxmeal, 2 Tbs dessicated coconut.
2 teaspoons vanilla extract
1/2 cup + 2 tablespoons (165 grams) no sugar, no salt natural peanut butter
1 teaspoon baking powder, a pinch of seasalt
1/2 cup nuts eg cashews
1/4 cup (90 grams) sugar free choc chips *
Process all, except nuts and choc chips, til very smooth.
Stir in nuts and choc chips. The mixture will be thick and sticky.
Drop Tbs onto oiled baking tray. press down slightly. They don’t rise much.
Bake for about 30 minutes mod oven.
Yields about 14
♥♥♥
Popcorn cooked in coconut oil, add celtic seasalt
Dehydrate vegies and apples
♥♥♥
Fresh Berry Jam in 60 seconds.
Simply toss 1 cup of your favorite berries into a blender with 1 tbsp of chia seeds.
Blend, pour into a jar and place in the fridge over night for a lovely jelly like texture
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Breads, Sandwiches, Wraps, Pancakes, Scones/biscuits
pinterest.com/THMamas/s-breads
Garins -soak for 8 hours, drain all water, leave grains in colander, rinse few times each day for 3 days.
pinterest.com/THMamas/s-breads
Garins -soak for 8 hours, drain all water, leave grains in colander, rinse few times each day for 3 days.
- FB/GF easy bread/fermenting flours/grains
ON plan fermented bread to buy, ignore the price, this bread is very filling, it would last all week. - Wheat-free and gluten-free bread, rye, spelt and organic whole grain breads from Grindstone...
- On plan wraps to buy made of coconut and Himalayan salt-nothing else.
Thepurewraps.com/index.php/store
Crispy crackers
Flavour eg Italian, chilli or ranch seasoning, & /or caraway seed or sesame seed.
Mix to a soft sticky ball.
Roll very thinly - almost paper thin -between 2 papers
remove the top paper. Repair rips using moistened fingers or wet knife
Score the dough into squares. Bake for 10 mins @ 325F / 160C
2. Add ¼ cup *coconut flour
3. Mix in 5 *egg whites, 1/2 ts *baking soda, 2 squirts Mesquite Smoke seasoning * ¼ tsp. sea salt *
black pepper * onion or garlic powder *
optional -sprinkles of Parmesan cheese and nutritional yeast, handful of sesame seeds.
4. Roll dough thinly on paper -with oiled rolling pin. ( roll to fill 1 large & 1 medium cookie sheet )
5. Cut thin slab into cracker sized shapes, transfer parchment and scored slabs to cookie sheets.
6. Bake at 350F/175C for 20 mins, turn down to lowest setting and let crisp for 30 mins.
7. Dip - 1 avocado, 1/2 lemon juiced, 1 cup of Greek yogurt or 1/2 cup lite coconut cream,
3 stalks of celery chopped, onion and garlic powder,
Celtic salt and pepper to taste. Enjoy protein jolted guacamole- lighter in calories because of celery and yogurt.
♥♥♥
Have a hunt in health aisle for whole seed crackers with no seed oils and no sugar,
if they are just seeds, then they are E,
DO NOT buy crackers with seed oils, for they are not at all healthy and put on weight.
Do NOT buy puffed grain crackers.
Make popcorn with a little ccnut oil and seasalt
Bake sliced veg , kale on ccnut oil til dry in oven
Roast broad beans or chickpeas with seasalt
- cleangreensimple/flax-crackers
- "Almond Crackers"
Flavour eg Italian, chilli or ranch seasoning, & /or caraway seed or sesame seed.
Mix to a soft sticky ball.
Roll very thinly - almost paper thin -between 2 papers
remove the top paper. Repair rips using moistened fingers or wet knife
Score the dough into squares. Bake for 10 mins @ 325F / 160C
- Serene's crunchy chips
2. Add ¼ cup *coconut flour
3. Mix in 5 *egg whites, 1/2 ts *baking soda, 2 squirts Mesquite Smoke seasoning * ¼ tsp. sea salt *
black pepper * onion or garlic powder *
optional -sprinkles of Parmesan cheese and nutritional yeast, handful of sesame seeds.
4. Roll dough thinly on paper -with oiled rolling pin. ( roll to fill 1 large & 1 medium cookie sheet )
5. Cut thin slab into cracker sized shapes, transfer parchment and scored slabs to cookie sheets.
6. Bake at 350F/175C for 20 mins, turn down to lowest setting and let crisp for 30 mins.
7. Dip - 1 avocado, 1/2 lemon juiced, 1 cup of Greek yogurt or 1/2 cup lite coconut cream,
3 stalks of celery chopped, onion and garlic powder,
Celtic salt and pepper to taste. Enjoy protein jolted guacamole- lighter in calories because of celery and yogurt.
♥♥♥
Have a hunt in health aisle for whole seed crackers with no seed oils and no sugar,
if they are just seeds, then they are E,
DO NOT buy crackers with seed oils, for they are not at all healthy and put on weight.
Do NOT buy puffed grain crackers.
Make popcorn with a little ccnut oil and seasalt
Bake sliced veg , kale on ccnut oil til dry in oven
Roast broad beans or chickpeas with seasalt
- Growinghomeblog.com/just-like-wheat-thins
- Homemademommy/gf-graham-crackers-omit honey, molasses, sub arrowroot for flaxmeal
- Stuffimakemyhusband/asiago-rosemary-cheese crisps
- Ditchthewheat.com/Low Carb Chili Doritos
- E ~ Dailybitesblog.com/Crunchy Chili Chickpea Chips
- S- only use ccnut oil - Brittanyangell.com/Rosemary Parsnip Home Fries.
- E - Healthyblenderrecipes/Raw Sweet Potato Chips | Yam Chips
- E, if 1 ts ccnut oil consumed - Easyvegan/Dehydrated Zucchini Chips
- E- Toss Apple slices in in lemon and ginger, with ts ccnut oils, bake til crisp
OR Hayleyhobsonblog.com/lemon ginger apple crisps - E -Hayleyhobsonblog/sweet potato chips
- E - Civilizedcavemancooking/Oven Roasted Beet Chips
- E or FP - Elanaspantry.com/Crispy Baked Salt and Vinegar Kale Chips
- E - Urbanposer.What is a Kale chip?
- S - omit agaven - Healthyblenderrecipes./Raw Kale Chips | Garlic Kale Chips
- E or FP if we use 1 ts oil - Nourishingmeals.: Homemade Seaweed Snacks
- E - if we use low fat meat Gnowfglins.com/Ground Meat Jerky -- Not So Tough
- E - don't use white rice flour, don't use grapeseed oil, ONLY eat 1/4 serving of recipe, ie keep oil consumption with E flour to less than 2 tspns - Recipes.sparkpeople.com/Crackers -Gluten / Yeast Free Recipe
- S - Gourmandeinthekitchen.com/Flax and Hemp Seed Crackers
- S - dont use grapeseed oil - Elanaspantry.com//Sesame Crackers
- S - SUB rice flour for 1/2 cup oat FIBRE or psyllium (not oatbran) or try 2 Tb coconut flour
Ohsheglows.com/Gluten-Free Crackers - Crunchies
Grainfreefoodie/Kale Chips-Easy
Kale, sweet potato, beet or zucchini chips
slice thinly, bake low oven about an hour
on tray in ccnut oil with seasalt
then eg spray with applecidervinegar
or onion, garlic pdrs, coriander, turmeric, pepper, cayenne, cardamon.
Plus there's lots of crackers to make
In GF aisle supermarket find a no oil seed cracker.
Joseph's pita chips -or make them S- Weareglutenfree/gf-pita-bread-as chips-recipeOpen Pita to 2 thin halves -pizza cutter -cut chip pieces.
spread out on cookie sheet, and bake about 5-6 min or until crunchy.
sprinkle with celtic salt, herbs, ACV, spices, seasonings ♥♥♥
~ DRINKS ~
FB/notes/allergen-free-THM/alternative-nut-milk-recipes-plan-approved
ways to increase water intake- grassfedmama.com/-1-water
Facebook.com/7 of the THM drinks
1. The Shrinker
1. All about The Shrinker
1b. The No Thinker Shrinker ---- Oolong Tea and Weight Loss
tip - steep oolong bags 3 mins, tip water out, (as it has the unwanted caffeine),
then steep the bags again for your tea.
2. THM Goodgirl moonshine
Trimhealthymama/good-girl-moonshine
•4 cups water and ice. •1-2 Tbs apple cider vinegar
•1 tsp of ginger powder •Nustevia/Truvia taste.
Options-mint leaves, lemon or lime juice, soda water.
options - add strawberries, raspberries and sliced lemons.
3. THM Singing Canary drink
3B -FB/Spring Fling (E)
4. Choc almond milk
4a.Hot Chocolate Trimmaccino
4b. Trimmaccino – the coffee creamer dilemma is over!
Use almond/other milks, ccnut milk, ccnut oil to make dairy free
5. Pumpkin pie sip - hot or cold
5b. Facebook.com/photo/pumpkin pie sip
6. Dashingdish.com/almond-joy-milkshake 6b. TrimHealthyMama/posts/winterwonderland sip
7. Marksdailyapple-egg-coffee/try in dandelion tea
8. Almond choc vanilla smoothie/ like THM Fat stripping Frappa
Blend ¾ cup almond milk, 15 ice cubes, 1 scoop protein powder,
½ tsp xanthan/guar gum or Glucomannan, pinch seasalt
1T cocoa powder /2 t vanilla/ t cinnamon, Truvia or NuStevia to taste, 1 ts defatted peanut flour if desired
9. Apple Pie Sip | The Laundry Moms
Facebook.com/photo/apple pie sip.
10. Facebook.com/Caramel GGMS
11. Facebook.com/oolong arnoldpalmers
12. Facebook.com/photo/Frosty choc shake
13. Facebook.com/photo/strawberry lemonade
Jennifer creation. Blend juice of 2 lemons, 2-3 tsp Truvia or a few shakes of nustevia, water to the two cup line,
a handful of frozen strawberries and 1 1/2 cups of ice.
14. Rohndasue.wordpress.com/holiday-egg-nog - S
15. Skinny shake - for those who can't use the sweeteners
1 cup Almond Milk, 1/2 ts gluccie
5- 10 ice cubes, 1 Tbs protein pdr, OR 1 tsp mesquite/maca, 1 tsp Vanilla
1Tbs unsweetened Cocoa powder, pinch salt
1/2 of a Banana or 1/2 apple
16. Lowcarblayla/chocolate-peanut-butter-protein-shake
17. Seeminglyrandom.com/thin-mint-smoothie-thm
18. Nicole-blissfullyblessed/healthy-peanut-butter-cup-milkshake
19. Nicole-blissfullyblessed/healthy-almond-joy-shake-thms
20. Dashingdish/blueberry-cheesecake-protein-shake
21. Lowcarblayla/choc PB shake ++Breakfast
22. Countingalljoy/coco-cado-lime-smoothie-trim-healthy
23.Justrightporridge.com/easy-hot-cocoa
Hot Cocoa for One (FP)
Blender: 1 Tbs water, 1 Tbs 1% cottage cheese, 1/2 Tbs Truvia (or sugar equivalent)
2 tsp cocoa powder, Stevia (taste test)
24. Smoothie for Balanced Hormones — Healthful Pursuit
omit the mango & Strawberries, use berries for E
25. S smoothie
1/2 – 1 cup berries/strawberries
Fat source (nuts, nut butter, 1/2 avocado, seeds, ccnut oil, Tb peanut flour)
1 scoop of Protein pdr/ rice protein pdr or hemp, gelatin, flaxseed or 1 egg
1/2 ts maca, mesquite,
1 – 2 cups coconut milk, nut milk or seed milk
Handful of spinach, cooked pumpkin (and spices if desired)
2 ts vanilla or other essence or cacao, 1/2 ts gluccie, gum or 2 ts chia
Ice cubes if desired
Sweetener if desired
26. E smoothie
1 cup frozen berries/strawberries, or 1/2 apple
1 scoop of Protein powder, or hempseed, or gelatin, or eggwhite
5-10 ice cubes if desired
1 cup baby spinach, cucumber, or 1/2 cooked sweet potato
1 cup almond milk, oat milk, diluted lite ccnut milk or coconut water
1-2 tspns vanilla
1/2 ts Gluccie or gum
1Tbsp cacao or 1/2 cup cooked pumpkin or sweet potato and ts cinnamon
sweetener if desired
***************
FP - shrinker frosty
1/2 c water
5 ice cubes
1/2 - 1 cup berries
Tb lemon or lime juice
Tb apple cider vinegar / ACV
1/4 ts ginger, nutmeg, orange essence
ts gelatin
tiny pinch seasalt
******************
E - Frosty Fruits
process
2 cups frozen fruit, berries, banana, apple, mango
1/4 cup almond milk,
Tb gelatin, 1/2 ts gluccie or gum
pinch seasalt
2 ts vanilla, a few drops of orange or pineapple extract
Serve immediately in dessert dishes or parfait glasses
top with almond yoghurt and fresh berries
serve with popcorn
************************
TRIMACCINO-
RICH Ingredients: 1 tsp. of MCT oil (flavorless medium chain triglycerides made from coconut oil)
1 tsp. grass fed butter or ghee,
1 rounded ts. unsweetened pure whey protein powder or gelatin.
1 doonk of "Gluccie" (glucomannan) 1/32 ts
(note-xanthan does not have the same health benefits as glucomannan)
*Put 12 oz. hot coffee in blender * Add all except whey powder and Gluccie
Blend on low *Add whey and Gluccie while motor is running then turn blender on high for a few seconds.
LIGHT- for E or FP
Ingredients: 1tsp. MCT oil (or ½ tsp. of grass fed butter or ghee)
1 "doonk" of "Gluccie" (1/32 tsp in total)
1 flat ts Unsweetened Whey Protein - DIRECTIONS – same as above.
Love Serene - Trim Healthy Mama
deliciousobsessions.com/cinnamon-vanilla-herbal-coffee-my-favorite-way-to-eat-coconut-oil
add 1 cup baked pumpkin, ts gum and pour it into paper cases in muffin pan, half filled with berries, freeze
Pull out before hard, or need a knife to prise them out.
♥♥♥
FB/notes/allergen-free-THM/alternative-nut-milk-recipes-plan-approved
ways to increase water intake- grassfedmama.com/-1-water
Facebook.com/7 of the THM drinks
1. The Shrinker
1. All about The Shrinker
1b. The No Thinker Shrinker ---- Oolong Tea and Weight Loss
tip - steep oolong bags 3 mins, tip water out, (as it has the unwanted caffeine),
then steep the bags again for your tea.
2. THM Goodgirl moonshine
Trimhealthymama/good-girl-moonshine
•4 cups water and ice. •1-2 Tbs apple cider vinegar
•1 tsp of ginger powder •Nustevia/Truvia taste.
Options-mint leaves, lemon or lime juice, soda water.
options - add strawberries, raspberries and sliced lemons.
3. THM Singing Canary drink
3B -FB/Spring Fling (E)
4. Choc almond milk
4a.Hot Chocolate Trimmaccino
4b. Trimmaccino – the coffee creamer dilemma is over!
Use almond/other milks, ccnut milk, ccnut oil to make dairy free
5. Pumpkin pie sip - hot or cold
5b. Facebook.com/photo/pumpkin pie sip
6. Dashingdish.com/almond-joy-milkshake 6b. TrimHealthyMama/posts/winterwonderland sip
7. Marksdailyapple-egg-coffee/try in dandelion tea
8. Almond choc vanilla smoothie/ like THM Fat stripping Frappa
Blend ¾ cup almond milk, 15 ice cubes, 1 scoop protein powder,
½ tsp xanthan/guar gum or Glucomannan, pinch seasalt
1T cocoa powder /2 t vanilla/ t cinnamon, Truvia or NuStevia to taste, 1 ts defatted peanut flour if desired
9. Apple Pie Sip | The Laundry Moms
Facebook.com/photo/apple pie sip.
10. Facebook.com/Caramel GGMS
11. Facebook.com/oolong arnoldpalmers
12. Facebook.com/photo/Frosty choc shake
13. Facebook.com/photo/strawberry lemonade
Jennifer creation. Blend juice of 2 lemons, 2-3 tsp Truvia or a few shakes of nustevia, water to the two cup line,
a handful of frozen strawberries and 1 1/2 cups of ice.
14. Rohndasue.wordpress.com/holiday-egg-nog - S
15. Skinny shake - for those who can't use the sweeteners
1 cup Almond Milk, 1/2 ts gluccie
5- 10 ice cubes, 1 Tbs protein pdr, OR 1 tsp mesquite/maca, 1 tsp Vanilla
1Tbs unsweetened Cocoa powder, pinch salt
1/2 of a Banana or 1/2 apple
16. Lowcarblayla/chocolate-peanut-butter-protein-shake
17. Seeminglyrandom.com/thin-mint-smoothie-thm
18. Nicole-blissfullyblessed/healthy-peanut-butter-cup-milkshake
19. Nicole-blissfullyblessed/healthy-almond-joy-shake-thms
20. Dashingdish/blueberry-cheesecake-protein-shake
21. Lowcarblayla/choc PB shake ++Breakfast
22. Countingalljoy/coco-cado-lime-smoothie-trim-healthy
23.Justrightporridge.com/easy-hot-cocoa
Hot Cocoa for One (FP)
Blender: 1 Tbs water, 1 Tbs 1% cottage cheese, 1/2 Tbs Truvia (or sugar equivalent)
2 tsp cocoa powder, Stevia (taste test)
24. Smoothie for Balanced Hormones — Healthful Pursuit
omit the mango & Strawberries, use berries for E
25. S smoothie
1/2 – 1 cup berries/strawberries
Fat source (nuts, nut butter, 1/2 avocado, seeds, ccnut oil, Tb peanut flour)
1 scoop of Protein pdr/ rice protein pdr or hemp, gelatin, flaxseed or 1 egg
1/2 ts maca, mesquite,
1 – 2 cups coconut milk, nut milk or seed milk
Handful of spinach, cooked pumpkin (and spices if desired)
2 ts vanilla or other essence or cacao, 1/2 ts gluccie, gum or 2 ts chia
Ice cubes if desired
Sweetener if desired
26. E smoothie
1 cup frozen berries/strawberries, or 1/2 apple
1 scoop of Protein powder, or hempseed, or gelatin, or eggwhite
5-10 ice cubes if desired
1 cup baby spinach, cucumber, or 1/2 cooked sweet potato
1 cup almond milk, oat milk, diluted lite ccnut milk or coconut water
1-2 tspns vanilla
1/2 ts Gluccie or gum
1Tbsp cacao or 1/2 cup cooked pumpkin or sweet potato and ts cinnamon
sweetener if desired
***************
FP - shrinker frosty
1/2 c water
5 ice cubes
1/2 - 1 cup berries
Tb lemon or lime juice
Tb apple cider vinegar / ACV
1/4 ts ginger, nutmeg, orange essence
ts gelatin
tiny pinch seasalt
******************
E - Frosty Fruits
process
2 cups frozen fruit, berries, banana, apple, mango
1/4 cup almond milk,
Tb gelatin, 1/2 ts gluccie or gum
pinch seasalt
2 ts vanilla, a few drops of orange or pineapple extract
Serve immediately in dessert dishes or parfait glasses
top with almond yoghurt and fresh berries
serve with popcorn
************************
TRIMACCINO-
RICH Ingredients: 1 tsp. of MCT oil (flavorless medium chain triglycerides made from coconut oil)
1 tsp. grass fed butter or ghee,
1 rounded ts. unsweetened pure whey protein powder or gelatin.
1 doonk of "Gluccie" (glucomannan) 1/32 ts
(note-xanthan does not have the same health benefits as glucomannan)
*Put 12 oz. hot coffee in blender * Add all except whey powder and Gluccie
Blend on low *Add whey and Gluccie while motor is running then turn blender on high for a few seconds.
LIGHT- for E or FP
Ingredients: 1tsp. MCT oil (or ½ tsp. of grass fed butter or ghee)
1 "doonk" of "Gluccie" (1/32 tsp in total)
1 flat ts Unsweetened Whey Protein - DIRECTIONS – same as above.
Love Serene - Trim Healthy Mama
deliciousobsessions.com/cinnamon-vanilla-herbal-coffee-my-favorite-way-to-eat-coconut-oil
add 1 cup baked pumpkin, ts gum and pour it into paper cases in muffin pan, half filled with berries, freeze
Pull out before hard, or need a knife to prise them out.
♥♥♥
Sweeteners- the BIGGIE
Brown rice syrup malt has a GI of 25, Coconut Palm Sugar has a GI of 35. (so they are NOT used by THM)
This may be partly because of other substances in it such as soluble fiber.
Yacon Syrup, scores 1-best in the Glycemic Index for Sweeteners that are sugar based.
It derives it's sweetness from Fructo-oligosaccharides, a type of sugar with a very low GI.
It is probably the only truly raw, organic, natural, low calorie, and low glycemic sweetener available.
Sugar alcohols tend to have very low GIs. In particular Erythritol has a GI of only 1, and it is a safe low calorie sweetener that occurs naturally in some fruits and mushrooms. While many of the other sugar alcohols also have low GIs they can have side effects such as abdominal cramping if taken in even moderate quantities.
Don't ever use agave
Agave has been delisted and banned by the Glycemic Research Institute of Washington DC
because serious side effects were observed in clinical trials. + it has high fructose.
STEVIA
foodrenegade.com/how-to-make-liquid-stevia-extract
THIS ONE IS MADE FROM NON-GMO CORN, SOUNDS THE SAFEST
start with using a little, see if it agrees with your digestion
Bodyecology.com/sugar-substitute-lakanto-sweetener - buy
Amazon.com/Lakanto-Natural-Sweetener-8-29-Pack - buy
Sarayahealth.com/faq
Sarayahealth.com/lakanto-story
Facebook.com/Lakanto
♥♥♥
Trimhealthymama.freeforums.net/thread on sweeteners
FB/notes/trim-healthy-mama/stevia-sweetener-faqs
Before you use a stevia/truvia product be informed
100daysofrealfood.com/stevia-food-babe-investigates
Paleohacks.com/low-glycemic-sweeteners
Wholenewmom.com/health-concerns/how-to-like-stevia
DietitianCassie.com/the-truth-on-truvia
Wikipedia.org/Truvia
Experiencelife.com/stevia-too-good-to-be-true
Holisticsquid.com/is-stevia-healthy
Zsweet.com/what-is-erythritol.
Kitchenstewardship/xylitol-erythritol-sorbitol
***
side-effects.owndoc.com/truvia-side-effects
be aware some experience side effects from truvia
***
Stevia, add salt, natural vanilla, mint or orange extract - to reduce the bitter taste.
1 c sugar = 1 tspn NuNaturals stevia extract pdr
1 Tblspn sugar = 5 drops liquid stevia
1 tspn sugar = 2 drops stevia
Nu naturals stevia EXTRACT powder (not nunaturals stevia),
sweet leaf stevia and sweet leaf extract powder are the only two researched that use
only the stevia plant plus use no chemicals or solvents in their water process extraction-they are pure stevia.
trimhealthymama.freeforums.net/thread.
***
Re choc mousse tasting bitter with stevia
At first -stick with the ones that use vanilla or berry flavors. eg Try Cottage Berry Whip.
Try a vanilla based pudding or use other extracts that you like, just lay off the cocoa for a while.
Your taste buds may soon adjust.
TIP -Add extracts eg orange, + add seasalt.
Chocolate pudding is good to start with.
Also, it is best to start lighter on the stevia than heavier.
Too much will be more bitter.
Read more: trimhealthymama.freeforums.net
NuNaturals NoCarb Blend doesn't have maltodextrin.
It's a sweeter, clean taste with no after taste.
Pinterest.com/Celina's maple syrup pin
Trimhealthymama.freeforums/Pearl re coconut sugar
Coconut sugar is a second best. If it comes to that you would go off plan for not liking stevia,
try coconut sugar, it has just a few carbs but it,
would be better for blood sugar control than going back to sugar.
(but it will not help re losing weight )
Take success your own way, even if it is not perfectly to plan.
You may even have some success mixing sweeteners like coconut sugar and stevia.
Trimhealthymama.freeforums.net/More from Pearl re stevia etc
♥♥♥
Did you know?
You are not supposed to combine fruits with
other types of food? It's a quick burning fuel source so when you mix it with other types of
slower processing food it can muck up your digestion.
Check out today's blog post on it! <== Click Here
♥♥♥
Sugar is disguised as many names, avoid ALL
Here's a list of 50 other names for "sugar"...and there are more.
Barley malt, Beet sugar, Brown sugar, Buttered syrup,
Cane juice crystals, Cane sugar, Caramel, Corn syrup, Corn syrup solids, Confectioner’s sugar, Carob syrup,
Castor sugar, Date sugar, Demerara sugar, Dextran, Dextrose, Diastatic malt, Diatase
Ethyl maltol, Fructose, Fruit juice, Fruit juice concentrate
Galactose, Glucose, Glucose solids, Golden sugar, Golden syrup, Grape sugar
High-fructose corn syrup, Honey, Icing sugar, Invert sugar, Lactose
Maltodextrin, Maltose, Malt syrup
Maple syrup, Molasses, Muscovado sugar, Panocha, Raw sugar, Refiner’s syrup, Rice syrup
Sorbitol, Sorghum syrup, Sucrose, Sugar, Treacle, Turbinado sugar, Yellow sugar
AND don't use unhealthy artificial sweeteners eg aspartame
Always check ingredients, and know what an ingredient is.
♥♥♥
- pinterest.com/derrybloss/delicacies-thm-sweetener-free - recipes
- FB/allergen-free-THM/on-plan-sweetener-basics-recipes
- NO SWEETENER RECIPES facebook.com/groups//permalink
- No sweetners doc -Facebook.com/groups/No sweeteners recipes
- Best list I have seen- Glycemic Index for Sweeteners
- use pumpkin, apple, sweet tata, banana,
-I make a glorious oat/apple/nana muffin, doesnt need any sweetener, all the family likes them, so it works
-Flax and chia are also fab, for making a satisfying bread.
re microwave, we can steam the MIM's, eg make 4 in teacups and place them in steamer saucepan and steam 1-15 mins, depends how moist u like them.
-EGG allergy -replace 1 egg with 1 Tb chia or flaxmeal mixed in 3 Tb warm water, sit 5 mins, --- also add ts applecider vinegar.
-NUTS -Replace with seeds, sunflower, sesame, chia,
-NOTE- keep fudge servings minimal, as indulging in nuts will stall weight loss
-We get used to the ccnut oil flavour. or use macadamia nut oil, it also has the high smoke point.
-In S savoury baking use coconut oil, dripping, lard, organic schmaltz.
-Make bone broths, and sauerkraut -they are excellent for healing digestion
-Healthy digestion is the beginning of health.
-Take probiotic capsule 1st in morning, buy good one- ie 20 billion organisms.
(If you are breastfeeding -probiotics will be good going thru to baby)
-It takes 4 mnths to make new cells, so try nuts, coconut, flax again then, your liver may be healed enough to digest essential healthy fats/oils. - RE which sweeteners are healthy
Brown rice syrup malt has a GI of 25, Coconut Palm Sugar has a GI of 35. (so they are NOT used by THM)
This may be partly because of other substances in it such as soluble fiber.
Yacon Syrup, scores 1-best in the Glycemic Index for Sweeteners that are sugar based.
It derives it's sweetness from Fructo-oligosaccharides, a type of sugar with a very low GI.
It is probably the only truly raw, organic, natural, low calorie, and low glycemic sweetener available.
Sugar alcohols tend to have very low GIs. In particular Erythritol has a GI of only 1, and it is a safe low calorie sweetener that occurs naturally in some fruits and mushrooms. While many of the other sugar alcohols also have low GIs they can have side effects such as abdominal cramping if taken in even moderate quantities.
Don't ever use agave
Agave has been delisted and banned by the Glycemic Research Institute of Washington DC
because serious side effects were observed in clinical trials. + it has high fructose.
STEVIA
- carbwars/stevia-good-bad-and-bitter
- Stevia Sweet Juice Concentrate & Trim Healthy Mama - The New Lighter Life
- FB/notes/Pearl-trim-healthy-mama/sweet-juice-concentrate/sjc
- Undergroundhealthreporter/fact-or-myth-is-stevia-bad-for-you
- Motherearthnews.com/organic-gardening/how to grow stevia-plants
foodrenegade.com/how-to-make-liquid-stevia-extract
- Dry 1 cup of stevia leaves for a day in the sun (or dehydrator for a short time, keep an eye on it)
chop leaves finely (where to buy dried stevia leaves) - Put leaves in glass jar with lid, pour vodka over to fill jar
- Put the lid on your jar, shake, and let it sit for 24-36 hours
- Next, filter out the leaves. /pour the extract through a coffee filter or cheesecloth.
you have two options.
1) Keep the alcohol-containing liquid stevia extract, transfer into colored glass bottle (for light reduction), - and store room temp, dark place for up to 2-4 years.
2) Remove the alcohol from the liquid stevia extract. To do this, gently heat the extract over low-heat for 20-30 minutes. DO NOT BOIL. If your extract comes to a boil, you will overheat the glycosides and destroy the sweet taste. The longer you heat the extract, the thicker and more syrup-like it will become.
Cook electric stove top on low, 20 minutes. Transfer into colored glass bottle and store in frig for 3 months.
You will only need a drop or two of liquid stevia extract at a time to sweeten a beverage,
so store it in an amber glass tincture bottle with a dropper (like these). - Justlikesugar.com - made from chiccory root
- On-pointnutrition.com/what sweeteners can I use
THIS ONE IS MADE FROM NON-GMO CORN, SOUNDS THE SAFEST
start with using a little, see if it agrees with your digestion
Bodyecology.com/sugar-substitute-lakanto-sweetener - buy
Amazon.com/Lakanto-Natural-Sweetener-8-29-Pack - buy
Sarayahealth.com/faq
Sarayahealth.com/lakanto-story
Facebook.com/Lakanto
♥♥♥
Trimhealthymama.freeforums.net/thread on sweeteners
FB/notes/trim-healthy-mama/stevia-sweetener-faqs
Before you use a stevia/truvia product be informed
100daysofrealfood.com/stevia-food-babe-investigates
Paleohacks.com/low-glycemic-sweeteners
Wholenewmom.com/health-concerns/how-to-like-stevia
DietitianCassie.com/the-truth-on-truvia
Wikipedia.org/Truvia
Experiencelife.com/stevia-too-good-to-be-true
Holisticsquid.com/is-stevia-healthy
Zsweet.com/what-is-erythritol.
Kitchenstewardship/xylitol-erythritol-sorbitol
***
side-effects.owndoc.com/truvia-side-effects
be aware some experience side effects from truvia
***
Stevia, add salt, natural vanilla, mint or orange extract - to reduce the bitter taste.
1 c sugar = 1 tspn NuNaturals stevia extract pdr
1 Tblspn sugar = 5 drops liquid stevia
1 tspn sugar = 2 drops stevia
Nu naturals stevia EXTRACT powder (not nunaturals stevia),
sweet leaf stevia and sweet leaf extract powder are the only two researched that use
only the stevia plant plus use no chemicals or solvents in their water process extraction-they are pure stevia.
trimhealthymama.freeforums.net/thread.
***
Re choc mousse tasting bitter with stevia
At first -stick with the ones that use vanilla or berry flavors. eg Try Cottage Berry Whip.
Try a vanilla based pudding or use other extracts that you like, just lay off the cocoa for a while.
Your taste buds may soon adjust.
TIP -Add extracts eg orange, + add seasalt.
Chocolate pudding is good to start with.
Also, it is best to start lighter on the stevia than heavier.
Too much will be more bitter.
Read more: trimhealthymama.freeforums.net
NuNaturals NoCarb Blend doesn't have maltodextrin.
It's a sweeter, clean taste with no after taste.
Pinterest.com/Celina's maple syrup pin
Trimhealthymama.freeforums/Pearl re coconut sugar
Coconut sugar is a second best. If it comes to that you would go off plan for not liking stevia,
try coconut sugar, it has just a few carbs but it,
would be better for blood sugar control than going back to sugar.
(but it will not help re losing weight )
Take success your own way, even if it is not perfectly to plan.
You may even have some success mixing sweeteners like coconut sugar and stevia.
Trimhealthymama.freeforums.net/More from Pearl re stevia etc
♥♥♥
Did you know?
You are not supposed to combine fruits with
other types of food? It's a quick burning fuel source so when you mix it with other types of
slower processing food it can muck up your digestion.
Check out today's blog post on it! <== Click Here
♥♥♥
Sugar is disguised as many names, avoid ALL
Here's a list of 50 other names for "sugar"...and there are more.
Barley malt, Beet sugar, Brown sugar, Buttered syrup,
Cane juice crystals, Cane sugar, Caramel, Corn syrup, Corn syrup solids, Confectioner’s sugar, Carob syrup,
Castor sugar, Date sugar, Demerara sugar, Dextran, Dextrose, Diastatic malt, Diatase
Ethyl maltol, Fructose, Fruit juice, Fruit juice concentrate
Galactose, Glucose, Glucose solids, Golden sugar, Golden syrup, Grape sugar
High-fructose corn syrup, Honey, Icing sugar, Invert sugar, Lactose
Maltodextrin, Maltose, Malt syrup
Maple syrup, Molasses, Muscovado sugar, Panocha, Raw sugar, Refiner’s syrup, Rice syrup
Sorbitol, Sorghum syrup, Sucrose, Sugar, Treacle, Turbinado sugar, Yellow sugar
AND don't use unhealthy artificial sweeteners eg aspartame
Always check ingredients, and know what an ingredient is.
♥♥♥
Good fats & Proteins
FB/notes/allergen-free-THM/casein-free-gluten-free-egg-free-soy-free-lactose-free-protein-powders
Facebook.com/trimhealthymamas/Serene's notes on protein powders etc
Seeds -Flaxseed/linseed, sesame, chia, pumpkin seeds, nuts, coconut,
ghee, organic grass fed cows butter, cottage cheese, ricotta, eggs,
fish, tuna, salmon, chicken, turkey, mutton, lamb, grass fed beef, venison, roo,
fitnessandfreebies.com/celiac/eggsubs
Here is a list of meat in the order of how easy to digest they are.
Most White Fish, Salmon, Quail, Chicken, Turkey, Duck
Lamb, Bison, Beef, Goat, Venison, Shell Fish, Pork
Probiotics are vital for healthy digestion.
Pro-biotics added to the diet in will aid in digestion and healing.
You can buy or better yet make coconut kefir, water kefir, and Kombucha.
You can also make coconut yogurt.
These will help get you started with your pro-biotics.
Digestive enzymes, cell salts/celtic seasalt, and digestive bitters can also be a great aid.
Brining/salting meat helps breakdown protein, makes meat moister, and aids in digestion of meat.
Added ACVinegar, lemon, or a wine vinegar adds flavor, and helps in the breaking down of protein.
To make biokult yoghurt
Heat 1.5-2 cans of pure coconut milk on the stove -add filtered water to make 1 litre/quart,
cool to blood temperature, add 2 probiotic capsules.
and 1 Tbs gelatine or tspn gum/gluccie (softened in 3 Tbs water)
Culture in warm place/yoghurt maker for 10-12 hrs. Set in fridge, then stir (as it will separate).
There are about 700 billion bacteria in a cup of live yoghurt compared to 2 billion in one biokult capsule
There is a specific probiotic strain that helps eczema - Lactobacillus rhamnosus.
Healthyblenderrecipes/raw_almond_milk_kefir
FB/notes/allergen-free-THM/casein-free-gluten-free-egg-free-soy-free-lactose-free-protein-powders
Facebook.com/trimhealthymamas/Serene's notes on protein powders etc
Seeds -Flaxseed/linseed, sesame, chia, pumpkin seeds, nuts, coconut,
ghee, organic grass fed cows butter, cottage cheese, ricotta, eggs,
fish, tuna, salmon, chicken, turkey, mutton, lamb, grass fed beef, venison, roo,
fitnessandfreebies.com/celiac/eggsubs
Here is a list of meat in the order of how easy to digest they are.
Most White Fish, Salmon, Quail, Chicken, Turkey, Duck
Lamb, Bison, Beef, Goat, Venison, Shell Fish, Pork
Probiotics are vital for healthy digestion.
Pro-biotics added to the diet in will aid in digestion and healing.
You can buy or better yet make coconut kefir, water kefir, and Kombucha.
You can also make coconut yogurt.
These will help get you started with your pro-biotics.
Digestive enzymes, cell salts/celtic seasalt, and digestive bitters can also be a great aid.
Brining/salting meat helps breakdown protein, makes meat moister, and aids in digestion of meat.
Added ACVinegar, lemon, or a wine vinegar adds flavor, and helps in the breaking down of protein.
To make biokult yoghurt
Heat 1.5-2 cans of pure coconut milk on the stove -add filtered water to make 1 litre/quart,
cool to blood temperature, add 2 probiotic capsules.
and 1 Tbs gelatine or tspn gum/gluccie (softened in 3 Tbs water)
Culture in warm place/yoghurt maker for 10-12 hrs. Set in fridge, then stir (as it will separate).
There are about 700 billion bacteria in a cup of live yoghurt compared to 2 billion in one biokult capsule
There is a specific probiotic strain that helps eczema - Lactobacillus rhamnosus.
Healthyblenderrecipes/raw_almond_milk_kefir
♥♥♥
Dairyfree/MILKS
Nuts and seeds can be made into milk..
Cashew, walnut, hazelnut and sunflower seed milk are FP
because they are lower in fat and carbs than other nuts.
Soak 1 cup of sunflower seeds overnight, drain,
put in Ninja blender with 2 L water, and blend. Pour it through a brand new stocking to filter.
Coconut milk
one cup coconut in blender. add 4 cups hot water, soak overnight or day, then blend a few times.
Strain and bottle the milk. Use the coconut in muffins or crumble toppings, freeze it or dehydrate it.
To make cashew, walnut, hazelnut or sunflower seed milk as FP,
use 1/8 cup of nuts to 1 quart of water.
Blend several minutes.
Blend longer to make it creamier. Use a fine mesh strainer, or cotton teatowel over a colander.
You can make cashew, hazelnut or walnut milk stronger (eg 1/2 cup nuts to 1 quart of water).
You can also use pecans, macadamia nuts, or brazil nuts.
Flax seed/linseed and sesame milk are easily made. They have a stronger flavour.
These are FP because they are so low in fat and carbs.
Make flax seed milk with 1/8 cup flax seeds to 1 quart of water
To make milks thicker, add glucomannan, after straining.
S - coconut cream sour cream - EASY
1 1/2 cups raw cashews (soak in fridge 4- 12 hrs)
2 Tb ccnut oil
1/4 cup Apple cider vinegar
2 Tablespoons lemon juice
2-4 Tablespoons water, 1/2 - 1 ts salt - to taste
Soak cashews, drain, rinse well
Blend all (start with 2T water, add more if needed) until really smooth.
Use immediately or Let rest 2 hours in fridge
To use for frosting-add a sweetener
1. Healthfulpursuit.com/how-to-make-soy-free-vegan-cream-cheese
Primalkitchen/dairy-free-paleo-cashew cream-cheese- use palm oil or ccnut oil
2. * Realfood.com/blog/vegan-cashew-cheese-recipe - use ccnut or almond milk, NOT soymilk,
and use macadamia or coconut oil, NOT canola
* Avocado Cheese | with yeast flakes
*** vegies -Healthfulpursuit/make-vegan-shredded-cheese- omit potato
Healthfulpursuit/nutfree-dairyfree-parmesan-cheese crunch/ or use cashews and macadamias
* Aveganobsession/make-hard-cheeze-dairy-free.-Dont use canola oil, use olive or ccnut, agar can be swapped with gelatin, can use Tamari for aminos
Vegweb.com/dragonflys-bulk-dry-uncheese-mix
Healthfulpursuit.com/recipes -adapt to be THM
Pinterest.com/PurpleGypsyGoat/vegan-dairy free-egg free- check if they are THM - S
Dairy -Trimhealthymama/Serene's-transformer-dairy cheese-sauce
Derry's Cheesy sauce ~ Dery's Cheesy sauce ~
add to konjac pasta, vegies or spaghetti squash. or make lasagne with veg slices and this sauce
Saute 1 onion/ scallion in 1-4 ts coconut oil, ghee or tallow, lard,
stir in
1/2 ts ginger,
1 ts mustard, (as desired)
1 ts smoked or normal paprika,
2-4 ts turmeric, (cheesy colour)
1 ts cardamon,
1/2 ts cumin and coriander,
2 ts lemon juice, 1 ts ACVinegar
1-2 Tb MISO- (health food store) or Tamari or Aminos
1-2 Tb protein gelatin or eggwhites
taste test as you go, check for salt-
then as needed - seasalt and pepper to taste,
depending how thick you want the sauce -add more or less liquid
****
for E -1/2 can low fat ccnut milk, or almond milk
thicken with paste of 1/2 cup water, 1-2 Tb oat flour, 1-2 ts psyllium, or 1 ts gluccie, gum, protein pdr. & add to pan - while stirring
****
for S - 1 can full fat ccnut milk/cream, thicken with Tbs chia, ccnut flour, or 1 ts gluccie, xanthan, or protein pdr.
& add to pan - while stirring
♥♥♥
S- Baked Noodle 'cheese'
prepare 3 to 3 1/2 cups konjac noodles
OR squash noodles or zucchini noodles or any cooked sliced veg
Make cheesy sauce, by processing/blending
3/4 cup raw cashews
1/2 cup raw brazil nuts
3 tbsp lemon juice
1 clove garlic
1 cup water
1 1/2 cups almond milk or ccnut milk
2 tbsp ccnut oil
1 tsp sea salt
1/2 tsp onion powder
1/4- 1/2 tsp dry mustard
1 ts gum/gluccie or 2 tsp psyllium,or chiameal,or flaxmeal, for how thick you desire the sauce to be
Add 1/2 ts turmeric if you desire yellow colour
Mix noodles with sauce, and pour into ccnut oiled 8 x 12” baking dish. OR layer cooked veg and sauce in dish
Topping -eg sliced tomato, yeast flakes, dobs of ghee, sesame seeds
Cover with foil, bake 15 mins, remove foil, bake 5 mins
FB/THM/noodle mock cheese recipes
S - Pan Pizza - Dairy free
Boil and drain 1/2 cabbage shredded or kale
Meanwhile -Gently cook 1 -2 thinly sliced Onions in 1-2 Tb ccnut oil or ghee
Sliced Italian Sausage - find nitrate free or use GF sausage or ground meat
1-3 thinly sliced red, green capsicums
1/4 cup Black Olives (Sliced or whole)
Sliced Mushrooms
1 cup chopped tomatoes
Add anything you like on pizza!
ts of Garlic Powder, Onion Powder, Sea Salt, - sprinkles of Pepper
1 Tb Dried Basil
mix in Tb tamari, miso, aminos, 2 ts yeast flakes
Top with lactose free cheese / or Top with sesame seed meal Or roasted nuts
Dairy Free Trim Healthy Pancakes or Pan Bread.
Follow the recipe on p. 223 for the pancakes or p. 266 for the pan bread.
Leave out Cottage Cheese
Add 1 TBS of ACV and 1/4 to 1/2 cup water.
To replace the protein of cottage cheese add 2-3 TBS unflavored gelatin to pancakes.
Add more water if you add gelatin, depending how thin you like batter.
Why not brown rice milk
Dairyfree/MILKS
Nuts and seeds can be made into milk..
Cashew, walnut, hazelnut and sunflower seed milk are FP
because they are lower in fat and carbs than other nuts.
- FB/notes/allergen-free-THM/file/alternative-nut-milk-recipes-plan-approved
- S - coconut and cashew sour cream/cheese
FB/notes/allergen-free-trim-healthy-mama/cashew-cheeses-sour-cream-and-cream-cheese-subs - *** FB/THM/DAIRY FREE SUBS/permalink
- FB/notes/allergen-free-THM/file/dairy-free-desserts
- FB/notes/allergen-free-THM/dairy-free-evening-meals-from-book
Soak 1 cup of sunflower seeds overnight, drain,
put in Ninja blender with 2 L water, and blend. Pour it through a brand new stocking to filter.
Coconut milk
one cup coconut in blender. add 4 cups hot water, soak overnight or day, then blend a few times.
Strain and bottle the milk. Use the coconut in muffins or crumble toppings, freeze it or dehydrate it.
To make cashew, walnut, hazelnut or sunflower seed milk as FP,
use 1/8 cup of nuts to 1 quart of water.
Blend several minutes.
Blend longer to make it creamier. Use a fine mesh strainer, or cotton teatowel over a colander.
You can make cashew, hazelnut or walnut milk stronger (eg 1/2 cup nuts to 1 quart of water).
You can also use pecans, macadamia nuts, or brazil nuts.
Flax seed/linseed and sesame milk are easily made. They have a stronger flavour.
These are FP because they are so low in fat and carbs.
Make flax seed milk with 1/8 cup flax seeds to 1 quart of water
To make milks thicker, add glucomannan, after straining.
S - coconut cream sour cream - EASY
- *** paleocupboard.com/coconut sour-cream
- S-Coconut sour cream - creamier recipe, use ccnut oil for sweeter cream ie not olive
thevword/coconut-creamy sour cream... - sane recipe onegreenplanet.org/homemade-coconut-sour-cream
- E - Derry's LOW FAT CREAM CHEESE
cook 1 cup water, 1/4 cup GF oats, pinch salt,
add 1-2 ts lemon juice, 1 ts ACV, (to taste)
1 ts coconut oil, or macadamia oil, or any nut/seed butter.
Use easy stick/immersion blender or food processor,
blend to cottage cheese consistency or smooth like cream- add almond milk if needed.
serve with apple, banana, mango, berries
- tip - sweeten with apple puree and top apple oat cake
- tip - top tuna, konjac, zucchini, squash noodles etc
- tip- try cooking the oats in almond milk, (it will alter flavour).
NOTE - if you eat half, you can add 2 tspns oil, to make it creamier
NOTE- don't use this for topping S muffins/cakes
♥♥♥ - Derry's/E 'CHEESY WHIP
- E - 'CHEESY WHIP, --eat with berries OR on oatmeal for breakfast
whip 1/2 cup cooked sweet potato or butternut
1 cup almond milk, 1-2 ts lemon juice, 1-2 ts ACV, ts gluccie,
Tb cacao if you want choc flavour, ts vanilla
scoop of gelatin or protein pdr
add 1 apple puree or 1/2 banana if you like it sweeter
( I used choc brown rice protein-choc is good with oatmeal)
TIP - cook sweet tata/pumpkin in stone pan with no water or bake it
♥♥♥ - S -MAYO - Use the coconut sour cream or
soak 1 c raw cashews in boiling water, then drain and puree with - Tb lemon juice, 1/2 ts sea salt and Tb cider vinegar.
-add water or almond or ccnut milk to the texture required.
add herbs eg 1/2 ts dill, parsley, garlic - Whipped topping- use butter or ghee -Don't use honey with THM
deliciousobsessions.com/.../whipped-ghee/butter-coconut oil topping
- cassidyscraveablecreations/ricotta-cheese-dairy-soy-nut-free. - agaragar
- ** Paleoparents.com/-dairy-free-cottage-'cheese' - gelatin
- S=Uses probiotic pdr, easy -serves as yoghurt
*** Nourishingmeals.com/dairy-free coconut yoghurt cream... - Thepaleomom/recipe-coconut-milk-kefir-yogurt
- * Nourishingmeals.com/homemade-dairy, nut-free-sour-cream/ccnut milk yoghurt
- Simplynaturalhealth.com/dairy-free-sour-cream-sunflower seeds
- Easy perfect cream cheese made with cashews
- *** Food.com/recipe/cashew-sour-cream/cream cheese
Healthfulpursuit-make-mind-blowing-cashew/mac-vegan-sour-cream - *** Nourishingmeals./macadamia-nut-cheese
make it into frosting by whipping in 1/2 c ccnut oil, 1/2 ts gluccie/gum, sweeten as desired. - omit honey -Deliciousobsessions.com/whipped-honey-cinnamon-ccnut-ghee
1 1/2 cups raw cashews (soak in fridge 4- 12 hrs)
2 Tb ccnut oil
1/4 cup Apple cider vinegar
2 Tablespoons lemon juice
2-4 Tablespoons water, 1/2 - 1 ts salt - to taste
Soak cashews, drain, rinse well
Blend all (start with 2T water, add more if needed) until really smooth.
Use immediately or Let rest 2 hours in fridge
To use for frosting-add a sweetener
1. Healthfulpursuit.com/how-to-make-soy-free-vegan-cream-cheese
Primalkitchen/dairy-free-paleo-cashew cream-cheese- use palm oil or ccnut oil
2. * Realfood.com/blog/vegan-cashew-cheese-recipe - use ccnut or almond milk, NOT soymilk,
and use macadamia or coconut oil, NOT canola
* Avocado Cheese | with yeast flakes
*** vegies -Healthfulpursuit/make-vegan-shredded-cheese- omit potato
Healthfulpursuit/nutfree-dairyfree-parmesan-cheese crunch/ or use cashews and macadamias
* Aveganobsession/make-hard-cheeze-dairy-free.-Dont use canola oil, use olive or ccnut, agar can be swapped with gelatin, can use Tamari for aminos
Vegweb.com/dragonflys-bulk-dry-uncheese-mix
- ***S Nourishingmeals./dairy-free-nacho-cheese-sauce - use psyllium not arrowroot, use olive oil
- *** S Kidtestedfirefighterapproved/real-deal-nacho-cheeze - use psyllium not starch, don't serve on chips or beans
- *vegies -Healthfulpursuit.com/vegan/veg-paleo-alfredo-sauce
- Nourishingmeals/spicy-dairy-free-tahini-dip
Healthfulpursuit.com/recipes -adapt to be THM
Pinterest.com/PurpleGypsyGoat/vegan-dairy free-egg free- check if they are THM - S
Dairy -Trimhealthymama/Serene's-transformer-dairy cheese-sauce
Derry's Cheesy sauce ~ Dery's Cheesy sauce ~
add to konjac pasta, vegies or spaghetti squash. or make lasagne with veg slices and this sauce
Saute 1 onion/ scallion in 1-4 ts coconut oil, ghee or tallow, lard,
stir in
1/2 ts ginger,
1 ts mustard, (as desired)
1 ts smoked or normal paprika,
2-4 ts turmeric, (cheesy colour)
1 ts cardamon,
1/2 ts cumin and coriander,
2 ts lemon juice, 1 ts ACVinegar
1-2 Tb MISO- (health food store) or Tamari or Aminos
1-2 Tb protein gelatin or eggwhites
taste test as you go, check for salt-
then as needed - seasalt and pepper to taste,
depending how thick you want the sauce -add more or less liquid
****
for E -1/2 can low fat ccnut milk, or almond milk
thicken with paste of 1/2 cup water, 1-2 Tb oat flour, 1-2 ts psyllium, or 1 ts gluccie, gum, protein pdr. & add to pan - while stirring
****
for S - 1 can full fat ccnut milk/cream, thicken with Tbs chia, ccnut flour, or 1 ts gluccie, xanthan, or protein pdr.
& add to pan - while stirring
♥♥♥
S- Baked Noodle 'cheese'
prepare 3 to 3 1/2 cups konjac noodles
OR squash noodles or zucchini noodles or any cooked sliced veg
Make cheesy sauce, by processing/blending
3/4 cup raw cashews
1/2 cup raw brazil nuts
3 tbsp lemon juice
1 clove garlic
1 cup water
1 1/2 cups almond milk or ccnut milk
2 tbsp ccnut oil
1 tsp sea salt
1/2 tsp onion powder
1/4- 1/2 tsp dry mustard
1 ts gum/gluccie or 2 tsp psyllium,or chiameal,or flaxmeal, for how thick you desire the sauce to be
Add 1/2 ts turmeric if you desire yellow colour
Mix noodles with sauce, and pour into ccnut oiled 8 x 12” baking dish. OR layer cooked veg and sauce in dish
Topping -eg sliced tomato, yeast flakes, dobs of ghee, sesame seeds
Cover with foil, bake 15 mins, remove foil, bake 5 mins
FB/THM/noodle mock cheese recipes
S - Pan Pizza - Dairy free
Boil and drain 1/2 cabbage shredded or kale
Meanwhile -Gently cook 1 -2 thinly sliced Onions in 1-2 Tb ccnut oil or ghee
Sliced Italian Sausage - find nitrate free or use GF sausage or ground meat
1-3 thinly sliced red, green capsicums
1/4 cup Black Olives (Sliced or whole)
Sliced Mushrooms
1 cup chopped tomatoes
Add anything you like on pizza!
ts of Garlic Powder, Onion Powder, Sea Salt, - sprinkles of Pepper
1 Tb Dried Basil
mix in Tb tamari, miso, aminos, 2 ts yeast flakes
Top with lactose free cheese / or Top with sesame seed meal Or roasted nuts
Dairy Free Trim Healthy Pancakes or Pan Bread.
Follow the recipe on p. 223 for the pancakes or p. 266 for the pan bread.
Leave out Cottage Cheese
Add 1 TBS of ACV and 1/4 to 1/2 cup water.
To replace the protein of cottage cheese add 2-3 TBS unflavored gelatin to pancakes.
Add more water if you add gelatin, depending how thin you like batter.
Why not brown rice milk
- Brown Rice milk is still too high glycemically speaking.. Like fermented cows milk is ok but not raw cow's milk... If one looks at the carbs per cup they are quite high and act like the fast acting liquid carbs just like regular milk. If there was a way to ferment it to remove some of the sugars, that would be great!
- Liquids tend to work on the blood sugar/ insulin levels a lot faster and cause greater chain reactions than whole foods... like OJ for people with hypoglycemia or diabetes vs. a piece of fruit.
So liquid carbs sets up insulin issues. - Use S pumpkin not sweet tata as its a S recipe-paleomg/nosugar-sweet-potato-ice-cream-toasted-walnuts
NO SWEETENER RECIPES
No Choc DF, GF Treats
Thesimpleveganista/coconut-bacon-crisps -omit sugar and for DF use ccnut cream
2 Tb psyllium, 2 Tb chia, 1/2 cup berries ADD Peanut butter if you like, make balls and freeze or just press into tray and freeze.
add 3 Tb baked sweet potato or pumpkin 5 Tb coconut milk/cream 1 Tb flaxmeal 2 Tb almond meal - (or sunflower meal) ¼ ts baking powder ¼ ts pumpkin pie spices Topping Mix 1/2 ts vanilla with 3 Tb coconut cream ( from top of chiiled can coconut milk)
mix in 1Tb peanut butter Tb coconut flour Tb flaxmeal ¼ ts baking powder ¼ ts cinnamon/ nutmeg, or ginger ¼ ts vanilla, lemon or rum essence 6 Tb coconut cream/milk Steam 15 mins or bake 20-25 mins Creamy topping mix 1/2 Tb PB with Tb coconut cream/butter, add coconut milk as desired
Mash about 6 bananas, add 2/3 c apple sauce (I process 2 unpeeled apples) 2 whipped egg whites OR 1/4 - 1/3 cup almond milk 3 cups oatmeal, (yes uncooked oats) 2 Tb psyllium or oat fiber 1/4 - 1/2 cup walnuts 2 ts vanilla 2 ts cinnamon - 1/2 ts nutmeg/ginger if desired 2 ts baking powder, 1 ts baking soda 1 small ts seasalt 1/2 cup cacao nibs - if desired BAKE mod oven - about 25 mins for muffins - about 50 mins for large loaf TIP- sub banana with baked peeled sweet potato/pumpkin TIP - try adding cacao, be careful of cacao bitterness.
or use E 1/2 cup nectarines, peaches, 1/2 mango, for FP- use any amount of berries, strawberries, but only 1/2 cup blueberries DF -1 cup organic coconut butter ( 3 c organic coconut processed with 2-4 ts coconut oil) If desired add flavour - NO Honey for THM 10 drops peppermint oil OR 1/8 - 1/4 tsp. peppermint extract OR vanilla or any other essence, eg orange, pineapple. or cacao- Freeze in mini cupcake papers. |
2. Beat 2 egg whites, add 1 cup ground cashews/macadamias, 2 Tb ccnut oil/ghee, ts vanilla, & if desired 1/2 ts Chinese 5 spice or chai spice.. Press into springform pan 3. Sprinkle over eg 1 cup peanut butter chips, 1 cup goji berries, or any unsweetened dried berries 1 cup shredded ccnut, 1 cup walnuts/ nuts 1 cup sugar free choc chips 1 cup coconut butter chips 1 cup cacao nibs Drizzle condensed ccnut cream over top Fridge for a few hours TIP - add Tb gelatin to milk OR Tb protein pdr to nut base
1 Tb dandelion tea, 1 Tb chiccory (from health shop) or coffee 1 Tb carob pdr 1/2 ts gum 2 ts Vanilla (or essence of choice) 1/4 cup ccnut oil 1/2 cup boiling water spices as desired -1/4 ts cinnamon, 1/4 ts Chinese five-spice, 1/4 ts garam masala, 1/4 ts nutmeg, pinch salt stick mix add can ccnut milk or cream, or ccnut yoghurt 1/2 cup cooked pumpkin Tb gelatin mix again. add 1 cup nutbutter I like to use Muffin papers in muffin pan, Place nuts / goji / berries / choc / PB in each paper Fill with mocha and freeze, pull each out of the pan before frozen or you may need a knife to flip the frozen muffin out of the pan. TIP- make it with more hot water for a delicious hot drink
1 Tb coconut oil or ghee 2 Tbs coconut cream or coconut yoghurt 1-2 Tbs cacao or carob 2 Tb almond meal or PB 2 ts vanilla, pinch seasalt ½ teaspoon baking powder Steam about 15 mins, / bake 20 mins Top with berry compote and 2 Tb ccnut cream mixed with 1/2 ts vanilla Compote -Simmer 1/2 c berries with Tb chia til thick
OR 1/2 cup cashew butter, mixed with 1 ts lemon juice, 1/2 ts ACV add 1 cup coconut cream ½ teaspoon vanilla or peppermint extract 1/3 c cacao 3 Tb pumpkin puree TIP - top with cacao nibs and nuts
|
More Benefits of THM
A little note of how this impacts a whole family
Husbands feel loved because she is up to make breakfast, and packing his healthy lunch.
THM heals a lot more things than just bodies
Wonder if THM is going to be expensive? Yes, you may need to buy a new wardrobe!
Blessed-simplicity.blogspot.com.au/2013/07/my-new-trim-healthy-adventure
♥♥♥
EXERCISE
we don't HAVE to exercise to lose weight on THM,
FB/THM/t-tapp/notes
BUT we do want trim healthy bodies, with a good fitness level to do what we want, go where we want
to be more active- so here's T Tapp /Theresa Tapp videos to achieve this
T-Tapp Workout Central
T-Tapp Workout 11 videos
T-Tap16 videos
T-Tapp 17 videos
T-Tapp Walking Workout Step Away The Inches -- Tone Whole Body and Burn Fat Faster
T-Tapp Intro Part 1 - Parwel
Thread the Needle - Waist to Knee Spot Reduction
T-Tapp Twist
T-Tapp Lunges
T tapp Tempo Arms
T-Tapp Hoe Downs: 3 minutes of carb busting
Why t-tapp body types.wmv
T Tapp Maxi Max Extra Cardio Kinetic Workout
Get Rid of Pain, Inflammation and Arthritis with T-Tapp's Finger Fitness At Home Workout
A little note of how this impacts a whole family
Husbands feel loved because she is up to make breakfast, and packing his healthy lunch.
THM heals a lot more things than just bodies
Wonder if THM is going to be expensive? Yes, you may need to buy a new wardrobe!
Blessed-simplicity.blogspot.com.au/2013/07/my-new-trim-healthy-adventure
♥♥♥
EXERCISE
we don't HAVE to exercise to lose weight on THM,
FB/THM/t-tapp/notes
BUT we do want trim healthy bodies, with a good fitness level to do what we want, go where we want
to be more active- so here's T Tapp /Theresa Tapp videos to achieve this
T-Tapp Workout Central
T-Tapp Workout 11 videos
T-Tap16 videos
T-Tapp 17 videos
T-Tapp Walking Workout Step Away The Inches -- Tone Whole Body and Burn Fat Faster
T-Tapp Intro Part 1 - Parwel
Thread the Needle - Waist to Knee Spot Reduction
T-Tapp Twist
T-Tapp Lunges
T tapp Tempo Arms
T-Tapp Hoe Downs: 3 minutes of carb busting
Why t-tapp body types.wmv
T Tapp Maxi Max Extra Cardio Kinetic Workout
Get Rid of Pain, Inflammation and Arthritis with T-Tapp's Finger Fitness At Home Workout
Extra tips
FB.com 3 Steps to a healthy lymphatic system
♥♥♥
The typical Western diet is full of processed, sugar-laden carbs that contain very little if any fiber.
High-sugar/low-fiber carbs are what I refer to as "fat-storing" carbs...
they're definitely the type of carbs you'll want to avoid if your goal is to obtain a flat stomach and a trim waistline.
But carbs alone aren't the enemy. Instead, if you "reverse" the typical trend and begin consuming carbs
that contain LESS sugar and MORE fiber, you can actually begin enjoying more carbs in your diet
while dropping more of those troublesome pounds.
The other benefit to these carb sources are that low-sugar, high-fibre carbs
are generally minimally processed (if at all) by nature.
Some examples of my favorite high-fiber, lower-sugar carbs are:
-Beans (i.e. kidney beans, black beans, black-eyed peas, chickpeas, pinto beans, lentils, etc.)
-Most Fruit (apples, oranges, apricots, peaches, pears, kiwi, mango, melon, plums, blueberries, raspberries, blackberries, cherries) - While these are a bit higher in sugar,
they're very slow absorbing and super high in fiber, vitamins, minerals, phytochemicals
and other important nutrients...so still a top carb choice.
-All green vegetables
-Oatmeal, chia, quinoa
-Sprouted grain bread (such as Ezekial Bread)
-Sweet potatoes
-Wild rice, brown rice
Remember, low-sugar and high fiber is the way to go!
Nutrition.fixyourbloodsugar.com
♥♥♥
Magnesium
lack of it can cause amnesia, constipation, insomnia, restless legs, and weight gain etc-
most of us lack it. - Buy a Chelated Mg supplement or take Milk of Magnesia in soda water.
Gwens-nest.com/natural-remedies/magnesium-the-calming-essential-mineral
***
Feeling unwell
If you suffer from allergies, rash, aches, itchy skin, restlessness, insomnia, headaches.
It could be a PH imbalance - so keep acid foods at 30% of diet, as acidic system causes inflammation/rashes
Try to use more plant proteins, and less red meat.
Re cheeses - the least allergenic are non animal rennet cheeses like mozzarella, white cheeses.
Sugars also throw the body out of balance, AND be careful re sweeteners, they are very processed.
When I went Gluten and dairy free, my skin has been better and hayfever went..
I also drink half a lemon juice in glass of water first thing in the morning. -
as that is the closest PH to how the stomach should be.
5 things to watch re body being tip top:
1. PH levels, ie keep acid foods to 30% of diet, ie meat, grains, legumes, beans, berries
Marinate meat in brine/lemon juice/applecidervinegar to help break down the proteins, making it easier to digest.
2 Avoid all processed foods, processed dairy, processed meats, drugs, additives,
processed seed oils (all seed oils are heat damaged, esp avoid margarine)
as they all weigh the body down with toxins and cause leaky gut which causes inflammation which causes allergy.
3.Increase -good essential fatty acids/fats, ie coconut oil, ghee, unprocessed butter, coconut yoghurt, avocado, flaxseed oil, cold pressed macadamia oil & olive oil.
AVOID all seed oils-they are heat processed/damaged and we cannot digest them.
4. Take probiotic every day, in capsules, kefir, coconut yoghurt, fermented veg eg sauerkraut - probiotics keep stomach flora healthy, so digestion can fight inflammation,
for healthy stomach flora is where health begins. ie heal inflammation in digestion and the body/skin will heal.
5. Do eat good celtic grey damp seasalt or himalayan salt from health shop, it heals the gut too.
Aloe vera juice, organic apple cider vinegar, and slippery elm powder also heal the gut.
AVOID all table/refined salt, it causes rashes.
♥♥♥
I find it easiest to remember
1. -no carbs/sugars with fats-
2. eat a protein every eat
so if I make a green smoothie, I add mesquite pdr or eat some
cottage cheese, pumpkin seeds, mung bean sprouts or meat
This is an interesting write
marksdailyapple.com/top-ten-protein-sources
gentleworld.org/10-protein-packed-plants
healthyeating/how to find/eat-raw-protein
Sprouted kidney beans, broccoli and spinach, raw nuts,
healthyeating/protein-sprouted-cooked-mung-beans
♥♥♥
FB.com 3 Steps to a healthy lymphatic system
♥♥♥
The typical Western diet is full of processed, sugar-laden carbs that contain very little if any fiber.
High-sugar/low-fiber carbs are what I refer to as "fat-storing" carbs...
they're definitely the type of carbs you'll want to avoid if your goal is to obtain a flat stomach and a trim waistline.
But carbs alone aren't the enemy. Instead, if you "reverse" the typical trend and begin consuming carbs
that contain LESS sugar and MORE fiber, you can actually begin enjoying more carbs in your diet
while dropping more of those troublesome pounds.
The other benefit to these carb sources are that low-sugar, high-fibre carbs
are generally minimally processed (if at all) by nature.
Some examples of my favorite high-fiber, lower-sugar carbs are:
-Beans (i.e. kidney beans, black beans, black-eyed peas, chickpeas, pinto beans, lentils, etc.)
-Most Fruit (apples, oranges, apricots, peaches, pears, kiwi, mango, melon, plums, blueberries, raspberries, blackberries, cherries) - While these are a bit higher in sugar,
they're very slow absorbing and super high in fiber, vitamins, minerals, phytochemicals
and other important nutrients...so still a top carb choice.
-All green vegetables
-Oatmeal, chia, quinoa
-Sprouted grain bread (such as Ezekial Bread)
-Sweet potatoes
-Wild rice, brown rice
Remember, low-sugar and high fiber is the way to go!
Nutrition.fixyourbloodsugar.com
♥♥♥
Magnesium
lack of it can cause amnesia, constipation, insomnia, restless legs, and weight gain etc-
most of us lack it. - Buy a Chelated Mg supplement or take Milk of Magnesia in soda water.
Gwens-nest.com/natural-remedies/magnesium-the-calming-essential-mineral
***
Feeling unwell
If you suffer from allergies, rash, aches, itchy skin, restlessness, insomnia, headaches.
It could be a PH imbalance - so keep acid foods at 30% of diet, as acidic system causes inflammation/rashes
Try to use more plant proteins, and less red meat.
Re cheeses - the least allergenic are non animal rennet cheeses like mozzarella, white cheeses.
Sugars also throw the body out of balance, AND be careful re sweeteners, they are very processed.
When I went Gluten and dairy free, my skin has been better and hayfever went..
I also drink half a lemon juice in glass of water first thing in the morning. -
as that is the closest PH to how the stomach should be.
5 things to watch re body being tip top:
1. PH levels, ie keep acid foods to 30% of diet, ie meat, grains, legumes, beans, berries
Marinate meat in brine/lemon juice/applecidervinegar to help break down the proteins, making it easier to digest.
2 Avoid all processed foods, processed dairy, processed meats, drugs, additives,
processed seed oils (all seed oils are heat damaged, esp avoid margarine)
as they all weigh the body down with toxins and cause leaky gut which causes inflammation which causes allergy.
3.Increase -good essential fatty acids/fats, ie coconut oil, ghee, unprocessed butter, coconut yoghurt, avocado, flaxseed oil, cold pressed macadamia oil & olive oil.
AVOID all seed oils-they are heat processed/damaged and we cannot digest them.
4. Take probiotic every day, in capsules, kefir, coconut yoghurt, fermented veg eg sauerkraut - probiotics keep stomach flora healthy, so digestion can fight inflammation,
for healthy stomach flora is where health begins. ie heal inflammation in digestion and the body/skin will heal.
5. Do eat good celtic grey damp seasalt or himalayan salt from health shop, it heals the gut too.
Aloe vera juice, organic apple cider vinegar, and slippery elm powder also heal the gut.
AVOID all table/refined salt, it causes rashes.
♥♥♥
- Allergy Free Menu Planners | Allergy Free Menu Planners
- Mariamindbodyhealth - Thyroid Facts
- Histamine Restricted Diet and THM
- Gwens-nest.com/natural-remedies/parathyroid-surgery-alternative
- Mariamindbodyhealth - tired-toxic-liver
- Mariamindbodyhealth.com-menopause-facts
- Gracefulabandon/natural-remedy-skin-brushing
- Divinehealthfromtheinsideout/take-the-dry-skin-brushing-challenge
I find it easiest to remember
1. -no carbs/sugars with fats-
2. eat a protein every eat
so if I make a green smoothie, I add mesquite pdr or eat some
cottage cheese, pumpkin seeds, mung bean sprouts or meat
This is an interesting write
marksdailyapple.com/top-ten-protein-sources
gentleworld.org/10-protein-packed-plants
healthyeating/how to find/eat-raw-protein
Sprouted kidney beans, broccoli and spinach, raw nuts,
healthyeating/protein-sprouted-cooked-mung-beans
♥♥♥
Aug 18th 2013 - Trim healthy mama book just went number one on Amazon - Women's General Health.
after sitting in the top five for months
Trim Healthy Mama on Amazon
Trim Healthy Mama Website
Trim Healthy Mama on Facebook
Trim Healthy Mama Facebook Group
Trim Healthy Mama Forum
Trim Healthy Mama on Pinterest
Sherigraham.com/my-weight-loss-journey-trim-healthy-mama-a-review
facebook.com/Pearl
facebook.com/Serene
facebook.com/Mother -Nancy.Campbell.
Nancy began/edits -Aboverubies.org
aussie site -Aboverubies.org.au/index
can buy THM book here too -Aboverubiesbookstore.mybigcommerce.com
Aussie mums -
Blessed-simplicity.blogspot.com.au/my-new-trim-healthy-adventure
Every Bed of Roses: Trim Healthy Mama {Review}
Fruitofhands.blogspot.com.au/TrimHealthyMama
aussie too
Aussiehomeschool.com.au/trim-healthy-mama
after sitting in the top five for months
Trim Healthy Mama on Amazon
Trim Healthy Mama Website
Trim Healthy Mama on Facebook
Trim Healthy Mama Facebook Group
Trim Healthy Mama Forum
Trim Healthy Mama on Pinterest
Sherigraham.com/my-weight-loss-journey-trim-healthy-mama-a-review
facebook.com/Pearl
facebook.com/Serene
facebook.com/Mother -Nancy.Campbell.
Nancy began/edits -Aboverubies.org
aussie site -Aboverubies.org.au/index
can buy THM book here too -Aboverubiesbookstore.mybigcommerce.com
Aussie mums -
Blessed-simplicity.blogspot.com.au/my-new-trim-healthy-adventure
Every Bed of Roses: Trim Healthy Mama {Review}
Fruitofhands.blogspot.com.au/TrimHealthyMama
aussie too
Aussiehomeschool.com.au/trim-healthy-mama
- Learn the THM lifestyle of eating, to maintain a healthy weight.
- When someone stalls on weight loss, it can be their metabolism is running slow due to past low carb and low fat dieting.
We MUST eat fats and carbs, so that our metabolism doesn't slow,
for if the metabolism slows, we pile on weight after dieting.
THM moderators recommend eating THM food -
(ie freestyling E and S every day for at least 3 months,)
to heal and get the metabolism revving faster.
Then AFTER the 3 mnths we can do a FC/fuel cycle, ie more FP's
A FC-Fuel Cycle will be a sudden drop in calories, carbs, and fats... - which will slow the metabolism again if we haven't done 3 mnths of S and E .
- The FC way, is 1st - go pure fuel/carbs/fats/S meals for a few days and really get the body used to it.
then switch to FP and then you will be hungry and just can't be full.
Then eat E's and refill glycogen tanks.
That is a real "FUEL CYCLE" and will make make you lose weight. - The fuel cycle is only 7 days--if you've been freestyling for at least the recommended 3 months, your body isn't going to think it is being deprived when you start the fuel cycle because you've been feeding it fats, carbs, and FP's.
If you've been doing THM but not incorporating E's or enough calories, then the fuel cycle might do more harm and you should work on doing freestyling for 3 mnths first, because most of the time your body is going to burn fat with freestyling.
The fuel cycle doesn't pull one fuel for so long that your body has time to go into fat-storing mode. You have your deep S days (high in pure fats and calories) to clear out the glucose, then your FP, pulling both fat and carbs, making your body burn its own fat,
then you give the body carbs a couple days later.
Your body doesn't have the chance to think it's being starved
(UNLESS you've been low-carbing/low-calorie-ing it already) - ***
- Leaky gut / sick stomach / bowel problems
- Cleaneatingchelsey.com/gluten-free -her story
- Thyroidbook.com/autoimmune-gut-repair-diet
- Grassfedgirl.com/top-5-ways-to-heal-your-leaky-gut
- Dr Mercola.com/dr-campbell-mcbride-on-allergies-gaps-probiotics
- Nourishingdays.com/what-causes-food-allergies-how-one-woman-has-reversed-hers
- Eczema-natural-healing.com/eczema-food-allergies
- Wellnessmama.com/do-you-have-a-stinking-gut
can cause imbalances and weight gain
Histamine overload symptoms are listed here,
ie eliminate all fremented, cheese, tamari, miso etc and see what happens.
Claudia Harris
Top 10 Things I've learned in my (short) THM journey:
10. Nuts are NOT a snack for those who lack the self control to stop at one serving.
9. Greens and non-starchy veggies can make or break a week. When I run out, weight loss stops.
8. Stevia is delicious! But it took one month away from sugars to realize that.
7. Coconut oil tells my body: "it's ok to let go" of the extra fat.
6. Too many -in a mug items slow down my progress.
5. Bulletproof coffee 'makes my house cleaner'.
4. FP snacks make the journey more pleasant and shorter to the goal.
3. If you talk to much about anything people might start avoiding you
2. My nutrition affects everyone else in my life, including my husband and my children, for good or bad.
1. God is so sweet to us Mamas.
(PS some of us cannot use stevia)
MY STORY
I had allergies from teen years, then in my 30's I got MS,
which I found is severe bodily inflammation from leaky gut..
so as God guided I began experimenting, and I found the most healing from eating totally GF
- Meaning not a crumb or a wiff of gluten within products either<
Meaning I needed to know gluten numbers in foods
BUT I found not eating processed foods is easier than knowing numbers>
for then gluten IS easily avoided.
I also eat Dairy free for increased well-being <plus increasing essential fatty acids. + taking some supplements, eg co-enzyme Q10 and wild krill oil. and Mg. I take a natural hormone supplement. plus I had my mineral levels checked and balanced. I like to take detox herb/supplements eg spirulina and chlorella
Another tip I learnt was re the 5 bad whites,- ie
as the skin absorbs even more toxins than the stomach.
Our livers need a rest from toxins and bad oils etc.
I made vegie juice for years, to increase nutrients, and flush my system.
Top 10 Things I've learned in my (short) THM journey:
10. Nuts are NOT a snack for those who lack the self control to stop at one serving.
9. Greens and non-starchy veggies can make or break a week. When I run out, weight loss stops.
8. Stevia is delicious! But it took one month away from sugars to realize that.
7. Coconut oil tells my body: "it's ok to let go" of the extra fat.
6. Too many -in a mug items slow down my progress.
5. Bulletproof coffee 'makes my house cleaner'.
4. FP snacks make the journey more pleasant and shorter to the goal.
3. If you talk to much about anything people might start avoiding you
2. My nutrition affects everyone else in my life, including my husband and my children, for good or bad.
1. God is so sweet to us Mamas.
(PS some of us cannot use stevia)
MY STORY
I had allergies from teen years, then in my 30's I got MS,
which I found is severe bodily inflammation from leaky gut..
so as God guided I began experimenting, and I found the most healing from eating totally GF
- Meaning not a crumb or a wiff of gluten within products either<
Meaning I needed to know gluten numbers in foods
BUT I found not eating processed foods is easier than knowing numbers>
for then gluten IS easily avoided.
I also eat Dairy free for increased well-being <plus increasing essential fatty acids. + taking some supplements, eg co-enzyme Q10 and wild krill oil. and Mg. I take a natural hormone supplement. plus I had my mineral levels checked and balanced. I like to take detox herb/supplements eg spirulina and chlorella
Another tip I learnt was re the 5 bad whites,- ie
- 1.No processed dairy, I use pure ccnut milk, a little goats feta and nut milks.
- 2. no refined salt, but DO use real celtic seasalt.
- 3. no sugar,
- 4.no refined flours/gluten, ( sprouted grain flours are best.)
- 5. no bad fats ie seed oils/margy- including processed foods that contain those hydrogenated oils.
as the skin absorbs even more toxins than the stomach.
Our livers need a rest from toxins and bad oils etc.
I made vegie juice for years, to increase nutrients, and flush my system.
- -Begin day with half lemon juice in glass of water.
- -Drink 30 ml aloevera juice each morning and night, heals stomach.
- -1 cup veg juice daily to up nutrients - eg drink the water veg is cooked in.
- -Go at least once daily -to help this take -1-2 T fibre blend daily, eg psyllium with LSA-Linseed, sunflower, almonds clean bowel is essential, as putrid acid builds up and travels thru body.
- -Take GOOD QUALITY Probiotic/acidophilus capsule first or last in the day. - or both if feeling ill.
- -Drink 2 ts organic apple cider vinegar ACV -with all protein, to increase acid in stomach for digestion of protein. Can also add 1/2 ts baking soda and drink it while fizzing.
- - drink slippery elm pdr in warm water,
- -Take vit C with all meals, eg apple, orange, kiwi, strawbs, cauli, cabbage.
Eat broccoli, herbs, parsley, brussels, cabbage, cauli, pepper, chillies, citrus, toms, capsicum, berries - - Begin each meal with an enzyme booster eg pineapple, mango, pawpaw, banana, melon, garlic, herbs, onions, sprouts, salad.
- -If feeling sickie after eating meat esp-take 'Digestive enzymes-with HCL' capsules -Natures Sunshine are very good, take 3-6 tabs just before or after meals/protein.-
- -Eat fermented with each meal- sauerkraut/fermented veg, olives, applecidervinegar. Make sauerkraut by shredding sm cabbage, soak in 2 T seasalt for 1/2 hour, squash it down to get it juicy, bottle it, sit on bench for a few days til fizzing, then fridge it for months, eat 2 Tb daily.
- -Salad dressing- use coldpressed olive oil, lemon juice, natural honey, mustard, white vinegar or ACV. -Only cook with ccnut oil or macadamia oil.
- -Take 1-2 Tblspns of ccnut oil through the day, add it to meals. [cook with ccnut oil or animal fats. or ghee.]
- -Use seasalt or Himalayan salt with all meals- our body needs it. -Don't use refined normal salt..
- -Chlorella or spirulina is best detox, ie to remove toxins that build up from western living - take tabs daily as directed.
- -Don't over cook meat, eggs. Marinate meats in lemon juice/vinegar,or brine to begin breaking down protein- makes digestion easier.
- -Chew slowly, relax while eating to help keep system alkaline.
- -Drink water and herbal teas like Peppermint, Tiger-bengal spice, ginger, fennel/black adder, lemon, rooibos, decaf green tea.-Avoid caffeine, it does damage stomach.
DISCLOSURE:
Not intended for the treatment or prevention of disease, nor as a substitute for medical treatment,
nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
Not intended for the treatment or prevention of disease, nor as a substitute for medical treatment,
nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.