Trim%Healthy%Mama% % Trim%Healthy%Mama%is%two%books:%a%plan%book%and%a%cookbook.% % Our%body%is%a%tank,%and%we%need%fuel.%We%need%fuel%every%three% hours%to%keep%our%bodies%burning%fat.%Set%an%alarm%at%first.%After% awhile%on%plan,%your%body%will%let%you%know%when%it%has%been% three%hours!!%If%you’re%not%eating%every%three%hours,%you’re%not% eating%on%plan.% % Some%things%don’t%belong%in%our%fuel%tank%EVER.%Not%at%all.% When%you’re%looking%at%ingredients,%these%are%the%ones%that%are% off%plan.%You’re%going%to%have%to%read%the%labels!%Off%Plan% Ingredients%are%listed%at%the%end.% % On%plan%ingredients!%God%gave%us%a%gift%in%delicious%food!% % Fats%(pg.%34P38):%Avocado,%cheese,%meat,%cream,%butter,%(sugar% free)%mayo,%nuts,%eggs,%(sugar%free)%peanut%butter,%nut%flours,% and%olives.% % Carbs%(pg.%49P53):%Brown%rice,%corn,%carrots,%beans,%sweet% potato,%quinoa,%sprouted%bread,%oats,%and%fruit.% % Fuel%Pulls%(pg.%58P60).%Fuel%that%is%not%off%plan,%but%is%also%not%a% fat%fuel%or%a%carb%fuel.%Examples:%dream%fields%pasta,%egg%whites,% lettuce,%celery,%cucumbers,%tomatoes,%berries,%greek%non%fat% yogurt,%laughing%cow%cheese%(one%or%two%wedges).%These%can%be% paired%with%either%E%meals%or%S%meals.% % % Protein:%Meat,%cheese,%eggs,%corn,%yogurt,%nuts,%etc.%% %
Fats%and%Carbs%are%our%two%best%fuels,%but%they%work%best%alone,% so%you%need%to%separate%your%fuels!%When%you%have%a%fat%meal,% don’t%add%carbs,%and%when%you%have%a%carb%meal,%don’t%add%fats.% % S%Meals:%Satisfying:%Fat%% Eat$three$hours$from$your$last$meal!% 1.!Nothing%off%plan.% 2.!What%is%my%S%fuel?%Make%sure%you%don’t%have%any%E%fuel% here.% 3.!Where%is%my%protein?% % % E%Meals:%Energizing:%Carb%% Eat$three$hours$from$your$last$meal!% 1.!Nothing%off%plan.% 2.!What%is%my%E%fuel?%Make%sure%you%don’t%have%any%S%fuel% here.% 3.!Where%is%my%protein?% % Listen%to%your%body!%Some%days%I%have%three%E%meals,%because% my%body%says,%“Energy,%please!”%Ladies%are%often%scared%of%E% meals%and%avoid%them,%but%if%you’re%eating%only%S%meals%(fat% meals),%you%are$not%doing%the%Trim%Healthy%Mama%Plan,%and% you%will%not%have%the%same%results.%The%same%goes%if%you’re%only% doing%E%meals.%You%need%a%mixture.% % Some%ladies%want%to%start%small%and%only%do%breakfast%on%plan,% but%if%you’re%allowing%yourself%sugar%sometimes,%“I%can’t%give%up% my%coffee%creamer.”%“I%can’t%give%up%my%soda.”%Then%you’re%like% a%smoker%who%takes%breaks%from%smoking.%Like,%maybe%you% don’t%smoke%for%six%hours%every%day,%but%you%still%smoke%the% rest%of%the%time,%and%then%you’re%surprised%when%you%have%lung% cancer.%% %
Sweeteners%you%can%buy%locally:%Truvia,%pyure,%and%stevia.% % S%Meals%Amanda%had%this%week:% •! Two%eggs,%butter,%okra,%parmesan.% •! Dream%fields%mac%and%cheese%with%cheese%sauce%(pg.67),% fish,%and%green%beans.% •! Spaghetti%Squash%Casserole%(pg.%138)%(cream%cheese,% butter,%cheese,%bacon)% •! Lettuce,%mayo,%meat,%cheese,%tomato,%basil,%salt.%(notice% that%there’s%no%bread)% •! Orange%chicken%(pg.%72)%and%cauliflower% •! Zucchini%cooked%in%mayo%and%parsley,%salt,%and%pepper.% % E%meals%Amanda%had%this%week:% •! Orange,%000%Oikos%yogurt,%and%celery%with%hummus.% •! Apple,%laughing%cow%cheese%wedge,%yogurt.% •! Sprouted%grain%bread,%lean%meat,%mustard,%tomato,%lettuce% and%popcorn.% •! Apple,%light%cheese%stick.% •! Blue%corn%chips,%hummus.% •! Sprouted%grain%toast,%laughing%cow%cheese,%sugar%free% jelly.% •! Sweet%potatoes%and%corn%(cooked%in%coconut%oil),%quinoa.% •! Granola%(pg.%255)%with%almond%milk.% % % Crossover:%When%you%have%both%E%and%S%fuels%present% (example:%sprouted%grain%bread%(E)%with%cheese(S)%and%butter% (S)%on%it).%Crossovers%are%not%off%plan,%and%sometimes%are%your% best%option%(when%you’re%at%a%party%or%something),%but%they%are% not%good%for%weight%loss%and%you%should%avoid%them.%It’s%better% to%eat%a%crossover%than%to%eat%off%plan.% %
Off%Plan%Ingredients:%If%you’re%eating%any%of%these,%you’re%not% eating%on%plan.% % Potatoes,%rice,%sugar,%white%flour,%milk*%(can%be%listed%in% ingredients:%yogurt,%cheese%etc.,%but%can%not%be%had%alone,% because%if%you%drink%it%in%a%glass,%it%is%nature’s%crossover),% honey%(only%for%medicine),%fruit%juice,%dried%fruit,%sucrose,% glucose,%high%fructose%corn%syrup,%maltose,%maltodextrin,% sucralose,%cane%sugar,%coconut%sugar,%brown%sugar,%corn%starch,% potato%starch,%potato%flour,%wheat%starch,%whole%grain%wheat,% cane%juice,%crystalized%cane%juice.% % You%can%certainly%use%the%internet%as%a%resource,%but%be%aware% that%not%all%recipes%you%find%online%that%claim%to%be%trim%healthy% mama%will%be%accurate/%on%plan.%% % Websites%for%Trim%Healthy%Mama%recipes%that%I%trust:% % GwensPnest.com% BrianaPthomas.com% Joyfilledeats.com% % %