Have you been considering a healthier lifestyle to begin the new year? There’s something about January 1st that is so appealing to begin a new habit! Here are some Trim Healthy Mama tips to help get you started on the right foot.
I felt a little overwhelmed when I started following the Trim Healthy Mama lifestyle. After reading the plan book I understood the basic concepts. But putting the meals together took a lot of thinking and I wasn’t sure I was doing it “right.” I wrote up these Trim Healthy Mama tips for myself and put them in my phone and printed them out to hang in my kitchen.
I thought I would share the Trim Healthy Mama tips that helped me make sense of this plan with you! Keep in mind that these tips are very simplistic. If you are interested in the details about how this plan works, I highly recommend purchasing the plan book! Pearl and Serene do a great job of explaining the nutrition theory and their writing is authentic and easy to read.
Trim Healthy Mama Tips
- Cut out sugar in all its forms* (including honey while in weight loss mode).
- Don’t eat refined wheat products. Sprouted grains (including wheat) are okay for E meals.
- No more white potatoes because they raise blood sugar too much.
- Eat a meal or snack every 3-4 hours.
- Drink LOTS of water or “sipper” drinks between meals and snacks. Lots of Sipper recipes here.
- Every meal or snack should start with protein.
- Non-starchy vegetables** can be eaten with any kind of meal. Try to include them with every meal because they help to fill you up!
- If the protein is fatty (e.g. beef, most pork, bacon, dark poultry, poultry with skin, sausage, whole eggs, cheese, nuts or nut butters), make an S meal and don’t add foods with carbs to your plate.
- Lean proteins (e.g. light poultry meat, nonfat Greek yogurt, nonfat cottage cheese, collagen, gelatin, whey protein powder, de-fatted peanut powder, egg whites, ground meat with less than 4% fat, fish, pork tenderloin), can be used to make an E meal by adding up to 45 net grams of healthy carbs.*** OR
- If the protein is lean, make an FP meal by keeping fat under 5 grams and carbs under 10 grams.
* About Hidden Sugar
Sugar manufacturers love to deceive consumers by giving sugar lots of different names. There are currently 61 names for sugar, and counting. This has helped the sugar industry to hide sugar in our foods. New labeling laws from the FDA will help you to see the grams of “added sugar” in products. Here is a list of the 61 names for sugar from the University of California San Francisco’s SugarScience team.
Barley malt syrup
Cane juice crystals
Coconut palm sugar
Corn syrup solids
Dehydrated cane juice
Evaporated cane juice
Free-flowing brown sugars
Fruit juice concentrate
HFCS (High-Fructose Corn Syrup)
** Non-starchy vegetables
While non-starchy vegetables may contain some carbohydrates, they do not raise your blood sugar significantly so they can be eaten with any kind of meal.
Non-starchy vegetables include:
beets (1/2 cup)
carrots (1/2 cup)
onions (1/2 cup)
pumpkin (1/2 cup)
tomatoes (1/2 cup)
*** Healthy Carb Sources
You can add up to 45 grams of net carbs to an E meal. Net carbs are calculated by subtracting grams of fiber and grams of erythritol from the total number of carbs.
Healthy carb sources include:
Sprouted whole grain flours and pasta
Sprouted whole grain bread
Baked corn chips
All fruits (single serving size)
Steel cut oats