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Nourish and Flourish
Are you relying on this to help you lose weight?
Are you making this mistake in your health and weight journey? There is a better way! Willpower comes and willpower goes., it waxes and wanes. If we have to rely on willpower alone we are likely to not succeed. We need something more than willpower. This post is the first in a weekly series,
Rotate Your Greens
I recommend rotating your greens once a week. This way, your body doesn’t get too much of a good thing in one leafy green family, and you get the benefits of new nutrients from a different green family.
Learn to Love Greens
The importance of eating green leaves and a simple way to do it.
Meal Preparation Tip
Try this kitchen productivity hack to save time. By spending 15 minutes on one day, you will make cooking dinner much quicker and easier for the next 3 nights. A system or habit like this will make your life easier and help you succeed toward your goals.
Protein Power
When fat loss is the goal, getting adequate protein in is huge. It’s not uncommon for clients to only be getting in 40-60 grams when ideally they should be aiming for closer to 100-120 grams (or more, depending).
NSV: Feeling Full & Satiated
Non Scale Victories are little signs of progress that cannot be measured by the bathroom scale. We need to acknowledge our NSV’s as progress and celebrate them as they are a milestone on the journey towards our goals. One NSV is feeling full and satiated with food.
Walking is Neat
In this post I explain why going for a long, leisurely walk will help you reach your goals of optimal health and weight management. NEAT is different to exercise. And walking is neat!
Sweeteners in Australia
A brief, non-exhaustive look at the most commonly store-bought on plan sweeteners available in Australian supermarkets.
Quickstart Guide to THM
Trim Healthy Mama is an excellent educational tool for any person, but especially easy for mama’s and busy women to understand and implement. THM is, in essence, a set of guiding principles. It is not a diet. But it can be daunting to know where or how to start. Here is a is a short Quickstart Guide.
Why You Need More Fish In Your Diet
Fish contains much needed minerals and certain health benefits that other meats don’t. Eating oily fish twice a week is recommended for your overall good health, especially for your heart, brain and blood. If weight loss is your goal, aim for a minimum of 2 serves of oily fish PLUS 2 serves of white fish every week!
Are you relying on this to help you lose weight?
Are you making this mistake in your health and weight journey? There is a better way! Willpower comes and willpower goes., it waxes and wanes. If we have to rely on willpower alone we are likely to not succeed. We need something more than willpower. This post is the first in a weekly series,
Rotate Your Greens
I recommend rotating your greens once a week. This way, your body doesn’t get too much of a good thing in one leafy green family, and you get the benefits of new nutrients from a different green family.
Learn to Love Greens
The importance of eating green leaves and a simple way to do it.
Meal Preparation Tip
Try this kitchen productivity hack to save time. By spending 15 minutes on one day, you will make cooking dinner much quicker and easier for the next 3 nights. A system or habit like this will make your life easier and help you succeed toward your goals.
Protein Power
When fat loss is the goal, getting adequate protein in is huge. It’s not uncommon for clients to only be getting in 40-60 grams when ideally they should be aiming for closer to 100-120 grams (or more, depending).
NSV: Feeling Full & Satiated
Non Scale Victories are little signs of progress that cannot be measured by the bathroom scale. We need to acknowledge our NSV’s as progress and celebrate them as they are a milestone on the journey towards our goals. One NSV is feeling full and satiated with food.
Walking is Neat
In this post I explain why going for a long, leisurely walk will help you reach your goals of optimal health and weight management. NEAT is different to exercise. And walking is neat!
Sweeteners in Australia
A brief, non-exhaustive look at the most commonly store-bought on plan sweeteners available in Australian supermarkets.
Quickstart Guide to THM
Trim Healthy Mama is an excellent educational tool for any person, but especially easy for mama’s and busy women to understand and implement. THM is, in essence, a set of guiding principles. It is not a diet. But it can be daunting to know where or how to start. Here is a is a short Quickstart Guide.
Why You Need More Fish In Your Diet
Fish contains much needed minerals and certain health benefits that other meats don’t. Eating oily fish twice a week is recommended for your overall good health, especially for your heart, brain and blood. If weight loss is your goal, aim for a minimum of 2 serves of oily fish PLUS 2 serves of white fish every week!
One Small Step Towards Better Health
Our words are powerful. Our words help to frame our sense of empowerment and control. Did you know that the words we use, the phrases we speak (our inner talk) create a feedback loop in the brain that impacts our future actions? One simple change in our vocabulary can change our mindset.
Out of sight, out of mind
A small, simple but effective tip to help you eat more of the healthy foods and less of the other food!
Small Simple Improvements
We’re aiming for progress, not perfection. Every little step counts. And BIG changes are made up of little baby steps which take T I M E.
Use Official Sources
Use official sources rather than recipes/tips/charts on Pinterest or on many blogs unless they are THM endorsed.
Cooking with the Crock-Pot Express
The Crock-Pot Express Multi Cooker is an multi-functional, electric pressure cooker which produces delicious food with a minimum of fuss and effort.
Tip: Read the book!
Read the book. You will not take it all in at one go, but it will explain all things THM.
Pressure Cooker Bone Broth
15+ Foods That I Always Have On Hand
The 15 foods I make sure I never run out of – these are my staples that allow me to eat healthy food even when I don’t have a lot of food prepped or made in advance. There is always something easy to eat. If I have it in the house, I will eat it – this goes both ways, for healthy, nutrients dense food or food that isn’t so healthy.
Cruciferous Veggies
Tips for getting the most nutrients from your cruciferous veggies – more bang for your buck! Easy, quick tips from Nourish and Flourish Coaching.
Start-Use-Do
Start where you are. Use what you have. Do what you can.
Which Book Is Best?
Which Book is best? The Original THM book, The Trim Healthy Mama Plan, the Trim Healthy Cookbook or Trim Healthy Table – which one is right for you? Where does one start? I get it. You’re time challenged, budget conscious, dislike reading or whatever else. Not everyone wants or needs to know the science behind the plan nor do they want to read all the chatty-Cathy banter. This post will help you decide which book is the best fit for you.
THM Health Tip using Bone Broth
Health tip for getting the best bang for buck with collagen and bone broth and another tip for getting a good night’s sleep.
Bloom into Spring with Healthy Habits
Spring is nearly here! Can you smell it, feel it, breathe it in? Oh, I just love Spring! But you know what always comes around at this time of year (aside from hayfever & allergies)? Ads, promotions, articles all touting the same nonsense telling you to ‘spring clean’ lose weight, get the bikini body in just 4 weeks, shred, tone up, get lean, detox, cleanse, blah, blah, blah. The whole clean/purge/diet/lose weight/detox mentality drives me nuts.
THM Hack for QuirkyJo’s Coconut Lemon Chicken Soup
Bisque up Quirky Jo’s Chicken, Lemon & Coconut Soup – Serene-style.
THM… Finding Your Way
The THM sisters/authors often encourage us to do THM our way. What does that mean?
Hack for Golden Chana Soup (E)
A THM hack for the Golden Chana Soup (E).
Ingredients Trump Numbers
There are lots of weight loss plans and diets. Many of them focus on numbers. Doing the numbers means that I can make a Mars Bar fit if I try hard enough. And I may lose weight doing that… but I will NOT be gaining the health that I could be if I focussed on quality ingredients.
Why I love THM
Why I LOVE the Trim Healthy Mama plan!