Tag: thmsupport – Nourish and Flourish

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.

My Problem: Afternoon decision fatigue and time challenged

A Solution: 3 day meal plan and preparation ready to go!

By 4pm in the afternoon I just want to chill out and relax. But tea…! I often save my sanity by using a pressure cooker but in the warmer weather I don’t use it as much. I prefer grilled meats and salad or vegges. But first things first – decision making.

All the choices can cause me to have decision fatigue. I ask the family to see what they want with the secret hope they will make the decision for me. No such luck. They don’t care – baked beans on toast will do them. I love them for not wanting me to slave away in the kitchen but I’m not doing baked beans all the time. So I look in the fridge at the plentiful food and can’t seem to make a decision. This hack means it’s already prepared and I only have 3 meals to choose from. Easy peasy!

I enjoy the shopping and choosing my produce. I also enjoy choosing our menu based upon our finances, our preferences, the weather and our likes at the time. I am fully in control. I get to choose the recipes that we love and that I know are healthy. I know the ingredients and I know there are no ‘hidden nasties’ or unnecessary ingredients in the spices sauces, etc.

This process still gives me flexibility and choice yet saves me time in the afternoon which is when I need time and energy the most.

Each year I compile two lists – Summer and Winter Faves. I list between 10 – 15 meals in each column. This saves me from racking my brain each time I create a menu plan. I simply look at my list and choose! Of course there is always room for adding new meals but this is my ‘starting point’.

The Process

Using my summer/winter lists I choose 3 meals for us to eat for the next 3 nights. I write them down. And I print out the recipes.
I go through the ingredients to see what is needed. This becomes the shopping list.
I grab shopping bags and hit the shops!
I return home. Now instead of putting everything in the fridge immediately, I group the produce and ingredients by recipe. Then I put each ingredient into a cooler bag or container, along with the recipe and pop it into the fridge!
I do this for all 3 meals.
I put other foods into the fridge – eggs, cream, butter, oils, etc.

When it is mealtime, I simply grab a bag from the fridge and get cooking! Everything I need is in the bag: the recipe, the protein, the fresh produce and other ingredients. The only ingredients I need to hunt for are the ones I usually use every day like eggs, milk, oil, mayonnaise, etc.

I have found this whole process to be quick and easy. I mixed up my own spice mixes ahead of time and portioned them out into jars which you can see in the photos. Hunting for seven or eight different spices and measuring it all out is quite time consuming so doing that when it is convenient for me saves me lots of time during the cooking process.

This process may not be for everyone and that’s fine! There is no one size that fits all. Rather it is about creating systems and habits that make your life easier, that makes it easier for you to succeed and reach your goals.

Click to view all images

Taco SALAD

Buttah Chicken

Baked Sweet Potato

Quickstart Guide to THM

Tips

I love Trim Healthy Mama (THM) because it is an excellent educational tool for any person, but especially easy for mama’s and busy women to understand and implement. First there was the large, original book which was not the easiest read. Then, THM condensed the information into the THM Plan book and that is much easier and quicker for people to read and start implementing the principles.

THM is, in essence, a set of guiding principles. It is not a diet. No two people’s eating plan will look the same and that’s the way it should be. We are all very different. We have come from different background, had different life experiences, have different budgets, cultural needs, family needs, health concerns, allergies and personal preferences.

Below is a short Getting Started guide. This is to help those people who find it hard to read through the whole book and get started. It is NOT a replacement for the book. Not one little bit. The book is essential. You need to understand the principles of WHY we do certain things in order to see the food freedom of the plan. Use this guide as a training resource along with the book. When you *get it*, the plan will become real to you and you will be able to tweak it to suit your lifestyle, needs, budget and circumstances.

Trim Healthy Mama is a simple, effective practical lifestyle program that helps anyone of all ages and stages of life slim down or gain weight (depending upon your needs) and gain greater health. The THM plan can be customised to fit your individual needs, preferences, challenges and circumstances. This is NOT a low carb diet. It is not keto with some carbs. It is a flexible, low glycemic plan that includes good, healthy fats and slow burning carbs, fruits, vegetables, grains and dairy.

To lose weight AND to build health we need to:

Stabilise our blood sugar levels
Eat one fuel at a time
Allow our body to use the fuel we have just eaten
Nourish and hydrate our body

Getting Started

Start slowly. Accept that this is not a ‘fast weight loss’ plan. Some people like to jump in boots and all! Others need to wade in slowly – one meal at a time. There’s no one right way but it depends upon who you are. I want to help you succeed.

Try making a few S or E breakfasts for a week. After that you’ll be confident enough to add in some lunches and dinners. Soon you’ll find yourself making all your meals the THM way, go you! Even if it takes you a full month or two to switch over, that is completely fine. No rush. You can do this!

Protein anchors every meal. Use lean protein only for E or FP meals. S meals can have fatty protein or lean protein.

There is no set order for eating S or E meals. You can change them up however you wish. We call this freestyling.

To Do

1. Do a kitchen clean-up! Get rid of sugar or ‘white’ products. No potatoes (for now), flour, noodles, pasta, no chips, bread, sugar, pastries, etc.

2. Sub out a few ingredients: throw out any PUFA oils like canola, sunflower, etc. Go buy some quality olive oil, organic coconut oil, real butter.

3. Go buy some unsweetened almond milk or coconut milk or a blend of the two.

4. Purchase a sweetener. The quickest and easiest one is to buy a tub of Natvia or Raw Earth. (Also see below for an image and a printable of easily store bought sweeteners) Going cold turkey off sugar will be difficult but do-able. The first few days can be hard with flu like symptoms, headaches, cravings, irritability, etc. But it is worth it! It’s one thing to wean the children very slowly but as an adult, it’s quicker and easier for long term success to go cold turkey.

5. Plan a few days ahead – not too many – things might change. Have some protein sources prepped and ready. Tins of tuna in springwater or olive oil, canned chicken, poached chicken, turkey slices, seasoned, cooked mince meat, boiled eggs, etc. Grab lots of non starchy veggies. Wash them. Cut them up and store them in the fridge so you always have good food handy.

6. Plan for breakfast – what do you usually eat? Are you an eggs and bacon kinda gal or more a porridge/cereal person? An S (fat fuelled) breakfast would be 2 eggs, bacon and some sautéed in coconut oil with veggies like mushroom and zucchini. Or you could try Sweatpants Oatmeal for an E brekky. Wait 3 hour until your next meal/snack.

7. Next meal/snack – what is your protein? Your protein source may dictate your fuel. If you have a fatty piece of chicken then your snack will natural be an S so pair it with some strawberries, cucumber or a slice of cheese.

8. Hydrate! If you don’t drink a lot of water this is the first 101. Work your way up slowly to at least 2 litres of water a day. Do this slowly: add an extra 500ml per day for a whole week. Then the following week, add in another 500ml per day for a week. This will help your body and bladder adjust easily. Experiment with some All Day Sippers if you like but it’s not necessary. Drinking all the water will help you when going cold turkey from refined sugars. Sippers: Good Girl Moonshine, Singing Canary, Apple Pie Sip, Boost Juice, Hello Health Sipper, and Cranberry Wassail.

Fuels

Let’s get into a little more detail about the fuels. There are two primary fuel sources. Fats and Glucose (blood sugar derived from carbohydrates). And our bodies need both in order to keep functioning. With the weight loss part of the THM plan we want our body to burn one fuel source at a time so that most or all of that food source is used and not stored in the body as fat. Protein forms the base of every meal and snack. We can combine our protein source with either fats or carbs but NOT both in the same meal.

Fat meals – Satisfying or S Meals
S meals are protein-centred meals that are always low-carb (5 grams), but liberal with fats. Fat is the primary fuel. S Meals are very satisfying and deter cravings while remaining slimming.

Carb meals – Energising or E Meals
E meals are protein-centred meals that are controlled, low glycemic carbs (45 grams), but have less fat. E meals use carbs or glucose the primary fuel. E Meals will give you energy while maintaining a healthy blood sugar level.

Fuel Pulls
Some foods are low fat and low carb so they match both S and E. These are called Fuel Pulls. These foods are your best friend! They don’t give you sufficient fat or carbs but they fill the tummy and have marvellous health benefits. We can’t just live on meat, cheese, cream, butter and nuts. We need our non starchy veggies – they are your best friend!

Meal Frequency

Ideally, during the day, you will fuel your body with a snack or a meal every three to four hours. Try and start with tbreakfast as early as you can. Not everyone can eat first thing upon rising so just do the best you can. And then fuel your body about 3-4 hours later. No need to get rigid about it . Sometimes life gets in the way and one day you might find yourself going five hours. Okay, it’s not ideal but you’ll be fine. It’s best not to go over the four hours without getting some protein into your body. The 3-4 hour range is great for weight loss as it gives the body a chance to use the fuel from your last meal before you give it more. Grazing or picking on something every hour or so never lets your body fully burn its last fuel. We want the body to use the food fuel so then it can turn to using our excess weight (fat) as fuel. if weight loss is your goal, breaking the habit of eating every 2 hours will help immensely.

Hunger will not hurt you. You are not starving, you are not deprived. You get to eat large portions if you like. So remember that a little hunger is very natural and is a good sign.

If you are having a FP snack and/or are pregnant or breastfeeding, you can snack at the 2.5 hour mark.

Changing Between Fuels

If you are changing from an S to an E snack or meal, be sure to leave two and a half to three hours between them.

Freestyle according to your taste buds, your needs or what’s in the pantry. If you are tired or breastfeeding, try an E meal. If you want comfort food, go for S.

Handy Tips

Buy the book and read it!
Know you will mess up and get it wrong or even have off plan meals. Get over it and know you will reset and start again in 3 hours time.
Remember . . . don’t eat fats and carbs in the same meal if you want to lose weight!
Hydrate, hydrate, hydrate. Drink a minimum of 2 litres of water (and/or sippers) each day.
Eat veggies every day. Aim for green leaves with every meal!
Do not go longer than 3-4-5 hours without eating.
Avoid food ruts! You must keep your metabolism guessing by alternating between S & E meals.
Do not count calories.
Do not focus on numbers. Ingredients trump numbers every time.
Do be mindful of what goes in your mouth. Be aware of your fuels.
Buy a sweetener – Natvia or Raw Earth.
If you are struggling, start with one meal per day, like breakfast. Get breakfast meals under your belt before progressing.
Consider FP snacks. They can be filling yet prevent you from accidentally ‘crossing over’.
Plan ahead for two days at a time if you find that helpful.

Small Simple Improvements

General

I was talking with a dear friend this morning about how I view food on a continuum rather than on a ‘good list’ or a ‘bad list’. It got me thinking… how do others see things regarding health, wellness, nutrition, etc.?

Do you prefer to look at lists or boxes with food in them as either good or bad OR do you prefer to see foods ranging in quality from poor –> less healthy –> healthy –> moderately healthy –> optimally healthy?

In other words, some people like to be told this is:

ON PLAN or OFF PLAN with no grey areas to think about. Compliant or non-compliant. Good or bad. These types of words and this type of thinking. The problem is that this way of thinking and living takes money and can lead to disordered eating patterns or thoughts.

Looking back, I can see that there’s no way I could have raised my family (single income, struggling financially) eating the strict/purist/perfect way. There. I’ve said it. I’ll say it again.

As a one (sometimes with NO income) income family, struggling with 5 children, I could not have raised my family the strict and perfect foodie way. I could not have afforded it.
We were blessed beyond belief at certain times in our life to receive regular donations from the Church we were ministering at – these foods kept us alive otherwise we would have starved. It just so happens that it was a weekly delivery of fresh bakery items! So yes, we lived off pies, pasties, sausage rolls, danish rolls and the like (it’s hard being poor ~smile~). A perfectly clean eating fad would have been so unattainable for me, so unachievable for me at some points in my life. However, there is always room (in our thinking, our situation and our finances) to make just One Small Change.

As a coach, I often see other women who are in similar situations.
How then can we improve this situation? Some people are not in the mindset or the financial situation to be able to change everything at once – but they can change JUST ONE THING. Then another thing after that. Rinse and repeat.

It’s working out the best BANG for their BUCK at any given time that is important (and where I can come in and help). There is THE BEST of the best! And there is the worst of the worst. And I meet a few people who are living in the latter scenario. Suggesting a loaf of bread for $6 and wild caught salmon is utterly ridiculous for them! And they certainly don’t need a list of foods that only serve to make them feel less than, or feel guilty for not being able to provide it.

My aim, my desire, is to help you where you are at.

Health is a funny thing: it doesn’t revolve solely around one aspect (nutrition) rather it is more deeply entwined in our whole life.

For one family doing one thing better is grinding your own kernels to make fresh bread but for another family it might look like adding some salad to an other colourless plate.

NEVER let yourself feel less than for your food choices.
One person can afford wild caught salmon with fresh picked greens from their organically grown garden whereas another family might be working 100% just to organise some kind of regular bedtime routine for their child (which is essential for health) that includes some kind of leafy green salad with their sausage roll. And that is okay.

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.

Talk to me… wherever you are in your life, whatever your situation looks like. I can help you, I want to help you. There is always something to start with that doesn’t break the bank. You just have to know where to start – let me help you. 🦋

Use Official Sources

Tips

Use official sources rather than recipes/tips/charts on Pinterest or on many blogs unless they are THM endorsed.

There are NO recipe books endorsed by THM other than the official THM Cookbooks; you need to know the THM principles and food/fuel lists before using the books claiming to be on plan. There is so much available on the internet using the THM name……make sure it is THM official or endorsed.

Why?

I’ve seen so many recipes, charts or information that speak with authority yet they are incorrect. Sure, the recipe or information may work for that person (and that’s great!) but if you are doing THM then you need to know exactly what it teaches and learn to do it your way, with your tweaks that suit your needs, not someone else’s.

It’s not that the other sources are wrong but they are someone else’s interpretation of the plan. When getting started it’s better to stick to the plan as it is written and then eventually experiment and find your own way.

THM has lists of resources from FB groups, Coaching Directory to the Podcast.

Links

Trim Healthy Mama

Trim Healthy Membership

Coaches Directory

THM Poddy (podcast)

Meal Preparation Tip