Trim Healthy Mama

Why I am Returning to Trim Healthy Mama

Maybe you have been like me, tired, overweight and run down, with no hope you could ever make it better.  Maybe you’ve tried the shakes, the points, the boxed meals, and the meetings, all with the same minimal results and feelings of failure.

Finding Trim Healthy Mama

Can I raise my hand tell you that is me to a T?  Well, it was me to a T.  I was ten months-postpartum with my second child and frankly disgusted with myself and my complete inability to lose weight when I found out about Trim Healthy Mama.

Three or four of my online friends had started the plan and were singing its praises on Facebook, and since I had failed at every other attempt to help myself using food, I held off and watched them for several months before I decided to give it a chance.

A year later I was 40 lbs slimmer, emotionally balanced, full of energy, and very thankful for what I had learned, and how my body had changed.  I learned many important lessons from Trim Healthy Mama, that were almost more important than the weight loss.

Once I got to my goal weight I started to allow myself to stray further from the Trim Healthy Mama and as life “got in the way” I started to give myself excuses to make less-optimal food choices.  I’ve noticed a difference in how I feel now, and I want to go back to how I felt when I was following the Trim Healthy way of eating.Why I am Returning to Trim Healthy Mama

So, I don’t need to lose weight, but I do want to feel good, and there were four major things that I learned when I was on Trim Healthy Mama the first time that has me coming back now.

Would it be ok for me to share them with you?  GREAT!

1.  My blood sugar levels directly affect my emotions.

Moodiness, impatience, frustration, negativity, negative-self talk were a daily part of my life.  I honestly wasn’t sure why I felt so bad, and I wondered if was possibly having trouble with hormones, but I didn’t know where to start.

One of the first things that I noticed was that my moods started to even out.  I started to feel more positive, motivated and have more energy.  The more energy and positive moods, the more I got done, which turned into a positive snowball effect of feeling better!  My whole family noticed, especially my husband!

One of the major benefits and principles of Trim Healthy Mama is keeping your blood sugars steady so that you avoid the huge spikes and drops that happen with typical American diet.

Based on how much emotionally more even I felt, I knew that my earlier self had been on a blood sugar roller coaster, and I didn’t want to get back on.

2.  I wasn’t eating enough protein.

Protein is an integral part of a healthy balanced diet, but when I started to change the way I paid attention to my food, and make a  proactive effort to have a certain amount of protein in each meal or snack, I found that most of my diet had been a lot of carbohydrates!

When I took an inventory of what I had eaten, there was a lot of bread, cookies, large amounts of fruit, and maybe a bit of meat at one or two meals.   Toast for breakfast with coffee and creamer, a sandwich at lunch with some juice, and a dinner with a side of potato and a small portion of meat.  Over the course of the day I wasn’t balancing my food intake with blood sugar stabilizing protein, and I was fluctuating all over the place.

I’d hit the 2 pm slump, and instead of reaching for a protein rich snack, I’d drink another sweetened coffee, and grab a “treat” of some sort to get myself through the afternoon.  At no point was I balancing those empty foods with protein to anchor my blood sugar balance to.

3.  I am worth taking care of.

Feeling un-well is absolutely devastating.  I always felt fat, and unattractive, and unpleasant, and because I felt that way I couldn’t believe that I was anything other than those terrible names that I was calling myself.

I didn’t see that I was a slave to my bad food choices, and that I just needed a chance to break out of the blood sugar hell that I had been in for most of my life.  It took getting desperate for me to see the person that I truly was and am.

Once I started to feel better I started to see how I had shortchanged myself by not taking good care of myself.  I would have never cared for another person the way I “cared” for myself.

I also started to see how I had sold my family short by sacrificing myself “for them”.

Grabbing a quick meal so that I could do “one more thing”, and not taking the time to eat wisely was turning our home, and family, into a never-ending cycle of stress and frustration, in large part because I wasn’t able to pour into my family.  I was emotionally and physically drained with nothing to give.

I also found that making better food choices and balancing my blood sugar reduced my overall pain levels, which made it easier to take care of myself.  I have had varying levels of chronic pain in my back for since a college car accident, and while I do manage it fairly well with chiropractic and alternative remedies, I never completely was free of it until I stabilized on Trim Healthy Mama.

When I am on plan, my overall inflammation and pain is greatly reduced, and reduced pain makes it much easier to take care of myself.

4.  There is freedom in being gracious to myself.

Once I started down the road of helping my body with Trim Healthy Mama from time to time would get upset over how I had eaten before  I knew about the plan and the trouble that it had caused my body.  Any time I would “make a mistake” and eat “off plan” I would be super hard on myself and tell myself I was a failure.  It was my old patterns of punishing myself, and holding myself to an impossibly perfect standard.

But as time went by I started to realize that I couldn’t have known what I was doing to my body until I learned…in other words I couldn’t hold myself responsible for what I didn’t know at the time.  And when I was on the plan, I had to remind myself that I could always make the right choice the next time, and just because I had eaten poorly once didn’t mean I had to continue eating that way.  One meal at a time, one good choice at a time, and I could always get back on track.

It was grace based eating.

Where I am now

It has been three years since I started Trim Healthy Mama, and once I experienced the 40 pound weight loss and emotional renewal during that first year I knew that it would forever be a way that I would want to eat.

Since I had reached my goal weight, I didn’t feel like I needed to stick to the plan strictly and so I allowed myself to eat off plan (but without the dependence on carbohydrate rich foods that I had before).  Over time I felt mostly fine, but I began to notice that it was not as good as I had felt when I followed the plan closely.

That’s why I am sharing this post with you.  I don’t need to lose weight at this time, but I do want the other benefits of the Trim Healthy Mama plan.  It’s about a well-balanced and healthy approach to food, and that has always been my goal.  And since my goal of health hasn’t changed, I am ready to get back to food that makes me feel good in the long run, not just the short run.

Will I be as strict as I was when I was trying to lose weight?  No.

But I will take the freedom that this plan gives me to feel good, and enjoy the foods that will build my body and not tear it down.

What about you?

Maybe you feel like you are ready for a change.  If you are ready to start enjoying food without, and making choices that build your body. Trim Healthy Mama is a great place to start!

There are some wonderful Facebook groups that give a good picture of what the plan is like, and all the delicious recipes that you will enjoy.  These groups are great places to ask questions and learn more, but if you are ready to actually start the Trim Healthy plan, you’ll really need the book and the recipes (they are separate) to get the most out of it.

The plan needs explaining, and I love the convenience of having it on hand to reference and make notes in all the time.

The recipes are DELICIOUS and while you can find many recipes on the internet, the book recipes are hands down consistently good.

It is completely doable to follow the plan without getting any special groceries, but can I level with you?  If you love treats, you can actually have some on this plan that don’t mess with your body or blood sugar, so I highly recommend at least some on-plan sweetener and the plan baking mix.  A few special items will make it easier to stay on and enjoy the plan.

And I am ready, ready to go back to feeling balanced.  I am ready to feel energetic and enjoy my food without guilt.  I am ready to bring my blood sugars back under control.   I am ready to come back to Trim Healthy Mama.

Recipe: Guilt Free Cake Batter Shake

Guilt Free Cake Batter ShakeOk, so it’s been a while since I’ve put together any recipes for a low sugar lifestyle, but I am finally back in the saddle of Trim Healthy Mama since my recent loss.  It feels good to be back, eating a wide variety of tasty food, and enjoy treats that satisfy my sweet tooth, without having sugar or artificial sweeteners!

One of my favorite ways to get in a quick breakfast is to turn to my Vitamix.  It’s sortof a long story, but we got the Vitamix just about a year ago, and compared to other blenders, I don’t think I would go back.  This thing is a workhorse, and makes DELICIOUS blended treats!

Which leads me to this tasty low-carb, low-fat, sugar free delight.  Oh yes, a Cake Batter Shake.  It’s perfect for getting you through the between meal munchies without adding inches to the waist and it tastes AWESOME and is super filling.

Oh, and did I mention it will take you a MAX of TWO minutes to get this in your favorite cup?  Oh yeah.

Oh, and if you are following the Trim Healthy Mama plan, it is a Fuel Pull (FP)!  Even better!

So, let’s just get to it, shall we?

Guilt Free Cake Batter Shake (FP)
Recipe type: Drinks
Serves: 1 serving
Prep time:
Total time:
This deliciously creamy shake is low carb, low fat, and sugar free for a guilt free treat any time of day.
  • 1½ cups unsweetened Silk almond milk
  • 4 ice cubes
  • 1 scoop Swanson's vanilla protein powder
  • ¼ tsp salt
  • ½ tsp vanilla extract
  • ½ tsp almond extract
  • 1½ tsp butter extract
  • Pure Stevia Powder (or THM Sweet blend) to taste
  1. Assemble all ingredients in a blender and blend on high until smooth and deliciously creamy!


Pin this Recipe:Cake Batter Shake Pinterest


Recipe: Salsa Fresca with Lime

Salsa Fresca with LimeI love summer for all of the fresh produce!  I always try to plant a garden so most of the summer we are enjoying the fruits of our labor, but it is still too early for me to be harvesting much of our own produce.  Thankfully the more southern parts of the country are already harvesting some delicious tomatoes and peppers, so I decided to whip up a delicious fresh salsa.

If your only experience has been with the jars of salsa you buy at the store, you MUST, MUST, MUST try a fresh salsa.  Once you do, it will be hard to go back!  And it just so happens I have a delicious recipe for you to start with.  For you fresh salsa veterans, I would love to have your feedback!

So what do you need:

  • 5 medium tomatoes (vine ripe is the best), seeds and juice gently squeezed out, then diced
  • 1 large jalapeno (seed if you want a mild salsa)
  • 1/2 medium red onion, finely chopped
  • 1 clove garlic, finely chopped (if you don’t care for raw garlic, substitute a shake or two of garlic powder)
  • 1/4 cup chopped fresh cilantro
  • 1/4-1/2 tsp sea salt
  • 1/4 tsp freshly ground pepper
  • 4 drops Lime Essential Oil (I recommend Young Living) or the juice of one medium lime

Want a printable recipe?  Here you go!

Salsa Fresca with Lime
Recipe type: Appetiser
Cuisine: American
Serves: 8
Prep time:
Total time:
A delicious fresh salsa with a hint of lime, perfectly refreshing for a summer day! Pairs well with tortilla chips, tacos, and over eggs.
  • 5 medium sized tomatoes
  • ½ medium red onion
  • 1 garlic clove (or a few dashes of garlic powder)
  • 1 jalapeno pepper
  • ¼ cup chopped fresh cilantro
  • ¼-1/2 tsp sea salt
  • ¼ tsp freshly ground pepper
  • 4 drops Young Living Lime Essential oil (or the juice of one lime)
  1. Dice the tomatoes, draining off excess juice as you dice.
  2. Finely dice the red onion, the jalapeno, chop the cilantro, and finely mince the jalapeno.
  3. Combine all the vegetables and add the salt, ground black pepper, and lime essential oil* (or juice).
  4. Gently stir until combined, then refrigerate for one hour to let flavors combine.
  5. Enjoy!
  6. Makes approximately 1 quart of fresh salsa
*Use only a food safe essential oil. I personally recommend Young Living brand.


 Once you try it, comment and let me know how you like it!  I have been really enjoying it over my eggs in the morning!

Refreshing Frozen Strawberry Limeade (Sugar Free)

Sugar Free Strawberry Limeade


I teased this recipe last week over on the Facebook page, and everyone was so excited that I thought I’d better hurry up and post it sooner rather than later!

I aim to please after all, LOL.

With the weather getting warmer around the country, and the recent reintroduction to blended fruit drinks from a nice friend of mine who came to my house and made me one, (seriously, how nice was she?) I’m just full of fun low calorie, low carb, sugar free drink ideas!  There will be more, don’t you worry!

Ok, so on to the good stuff.

This is a pretty simple recipe and only requires four ingredients: water, frozen strawberries, lime juice, and stevia extract.  BOOM.  Deliciousness!

So, what are we waiting for?  Drag out that blender and put it to work!

Refreshing Frozen Strawberry Limeade (Sugar Free)
Recipe type: Drinks
Cuisine: American
Serves: 2
Prep time:
Total time:
A refreshing sugar free strawberry limeade, perfect for sitting by the pool or relaxing after a day in the sun!
  • 16 oz. filtered water
  • 6-8 frozen strawberries
  • ¼ cup lime juice (or ¼ cup water + 4 drops food grade lime essential oil**)
  • Stevia extract (or other sweetener) to taste.
  1. Put all ingredients into a high powered blender and blend on high until completely smooth, about 2 minutes.
  2. A regular blender may be used, but blend time will be longer.
**We personally use and exclusively recommend Young Living Essential Oils for essential oils used in recipes.


This post is linked up at Wellness Wednesday, Nomday Monday

Recipe: Sugar Free Cranberry Pecan Relish

THM Cranberry RelishJust in time for Thanksgiving!  Growing up one of the family favorites for any major holiday was that quivering, jewel-like mass of crimson joy known as Cranberry Sauce.  It always came in a can, was sometimes sliced, but it was always delicious.

And once I turned a half second over twenty, it went straight to my waistline.  So, there had to be a better way!  Enter this delish-sugar free Cranberry Relish.  Guaranteed to fit the bill for fruity sweetness alongside your Thanksgiving turkey, WITHOUT the post holiday baggage on the body.

This relish is classified as an S for the purposes of Trim Healthy Mama, but if you omit the Pecans, you could use it for a FP or E meal as well.  Once I finished it, I had my husband (who detests anything with non-sugar sweeteners) try some and he declared it delicious!

Enjoy!  I know I will!

Sugar Free Cranberry Pecan Relish
Recipe type: Sauce
Cuisine: American
Serves: 6
Prep time:
Cook time:
Total time:
A delicious, low-carb, sugar-free cranberry relish, perfect for the Trim Healthy Mama lifestyle
  • 3 cups fresh cranberries
  • ¾-1 cup Truvia (or homemade alternative)
  • ¾ cup water
  • pinch cloves
  • pinch ginger
  • ¼ tsp nutmeg
  • ¼ tsp cinnamon
  • ¾ cup chopped pecans
  • 3-5 drops orange essential oil (supplement grade, like Young Living OR use orange zest)
  1. Add all ingredients to a medium sized saucepan (Except pecans and orange essential oil. If using orange zest, add now.)
  2. Bring to a boil over medium heat and reduce to a brisk simmer, stirring frequently.
  3. Allow all cranberries to burst and begin to reduce and thicken, about 5 minutes.
  4. Cranberries have a large amount of natural pectin, so no additional thickener is needed.
  5. Remove from heat and add chopped pecans.
  6. Once mostly cool, add orange essential oil, if using.
Nutrition Information
Serving size: ½ cup Calories: 94 Fat: 9.8 Carbohydrates: 8 Fiber: 3.3 Protein: 1.25

This post is linked up at Trim Healthy Tuesday!

Recipe: Sugar-Free “Milk” Chocolate Cheesecake (S)

Milk Chocolate Cheesecake S

Oh yes, breakfast doesn’t get any better than this.  Or lunch.  Or dinner.  Or snack….or well, whatever.  It’s just delicious!

This is the part where I am supposed to tantalize you with how amazing it is and make you want to eat it.  But let’s be honest.  It’s chocolate.  It’s cheesecake.  If you are on Trim Heathy Mama, it will help take inches off, instead of putting them ON your hips.  What’s not to like?  The original inspiration for this recipe came from the Basic Cheesecake recipe in the book, but I made a LOT of changes, so if you like plain cheesecake, check that version out.

Want the recipe?  I’ll be nice and let you have it right away :-)

After all, it DOES take time to make and I don’t want you to have to prolong the agony of waiting much more!

Recipe: Sugar-Free "Milk" Chocolate Cheesecake (S)
Recipe type: Dessert
Cuisine: Trim Healthy Mama
Serves: 4
Prep time:
Cook time:
Total time:
A delicious, sugar-free chocolate cheesecake.....For Trim Healthy Mama, an S!
  • 2-8 oz ⅓ less fat cream cheese (allowed to soften for an hour on the countertop)
  • 2 TBSP heavy cream
  • 3 whole eggs
  • ¼ cup Truvia (or xylitol)
  • Generous pinch sea salt
  • ½ tsp glucomannan or xanthan gum
  • 1 tsp vanilla
  • ¼ cup unsweetened cocoa powder
  1. Preheat your oven to 375 degrees F.
  2. Combine all ingredients in the bowl of a stand mixer and mix on low to incorporate fully.
  3. Turn the speed on the mixer up to high and whip until the mixture is thickened like the texture of a loose mousse (about three to four minutes).
  4. Spoon into four ramekins and place carefully in a water bath.
  5. Bake for approximately 40 minutes, or until set in the middle.

This recipe is linked up at Trim Healthy Tuesday!

Recipe: Sausage Breakfast Bake (S)

Sausage Breakfast Bake

So, I’ll be honest, part of my downfall when it comes to eating well is lack of time.  I’ve got little people who get the majority of my attention so breakfast has got to be quick.

Which is where the Breakfast Bake comes in.  I am the only one in the family doing Trim Healthy Mama, so this is something I can bake at the beginning of the week, freeze some, reheat the rest over the week as I want.  That way, I can make everyone else’s breakfast and stay on plan because I’ve got something already made waiting for me.

It’s just breakfast heaven in a pan.  Plus it is cold outside, and I really want something cozy to eat!  Not really in the breakfast mood, this would be a delicious lunch served up with some sautéed non-starchy veggies or a crisp salad!  Ready?  Me too!

Sausage Breakfast Bake (S)
Recipe type: Breakfast
Cuisine: American
Serves: 12
Prep time:
Cook time:
Total time:
A savory sausage breakfast bake, perfect for the Trim Healthy Lifestyle
  • 1 dozen high omega eggs
  • ½ cup cream
  • 3 cups shredded cheddar cheese
  • 1 tsp salt
  • 2-3 tbsp. butter
  • 8 oz sliced mushrooms
  • 1 large onion, diced
  • 1 lb no sugar added breakfast sausage
  1. Preheat oven to 350 F.
  2. Brown and drain sausage, set aside to cool.
  3. Sautee diced onions and sliced mushrooms in butter until soft, set aside to cool.
  4. In a large bowl, combine eggs, cream and salt and beat until smooth and eggs all ingredients are combined.
  5. Combine all ingredients in a 9x13 baking pan.
  6. Bake for 40 minutes or until set.

This post is linked up at Trim Healthy Tuesday and Centsibly Sugar and Grain Free Linkup!

Recipe: Apple Pie Oatmeal–A Trim Healthy (E) Recipe

Apple Pie Oatmeal THM ETrim Healthy Mama is such a versatile lifestyle change.  The tendency when you try to implement the principles in the book is to neglect the E–Energizing meals.  Don’t do it!  They are delicious and NECESSARY to help keep your metabolism going and your body releasing excess weight.

So why not make a delicious, and filling E breakfast?  Enter Apple Pie Oatmeal.  It is a filling, creamy, apple-pie-ey bundle of love in a bowl.  AND you can have it with the THM version of “Brown Sugar”  (NOT my original creation, but recipe can be found in the THM archives on Facebook).

Apple Pie Oatmeal--A Trim Healthy (E) Recipe
Recipe type: Breakfast
Cuisine: American
Serves: 1
Prep time:
Cook time:
Total time:
An apple pie flavored oatmeal perfect for the THM lifestyle!
  • ½ cup dry old fashioned oats
  • ½ cup unsweetened plain almond milk (like Silk)
  • 1 cup water
  • ½ cup chopped apple
  • ¼ cup 0% greek yogurt (add after cooked)
  • ½ tsp vanilla extract
  • ½ tsp cinnamon
  • ¼ tsp ground ginger
  • 1 pinch ground nutmeg
  • 1 pinch sea salt
  • Trim Healthy "Brown Sugar" to taste (See link in main article)
  1. Add all ingredients except Greek yogurt and THM "Brown Sugar" to a sauce pan and bring to a boil over medium high heat.
  2. Reduce heat to medium low and simmer, stirring frequently until at your preferred consistency.
  3. Remove from heat and serve in bowl.
  4. Add Greek yogurt and "brown sugar" and stir.
  5. Enjoy!
Nutrition Information
Serving size: 1 recipe Calories: 223 Fat: 4 Carbohydrates: 34 Sugar: 8 Sodium: 91 Fiber: 5.5 Protein: 13

This recipe is linked up at Trim Healthy Tuesday!

Trim Healthy Mama–Muffins without the Microwave!

THM MIM WO MicrowaveIf you have a microwave, I’m not going to get all  JudgyMcJudgerson on you, so don’t worry.  You can enjoy your muffins in a mug, I know I did all the time while we had a micro. This tip might help you too if you ever just wanted to change it up.

Once we didn’t have a microwave anymore I struggled to find a way to make my standby Muffin in Mug. (Want the recipe(s)? Totally check out the book Trim Healthy Mama, this book changed my life).

I tried all the tweaks to make it in the oven, or a toaster oven, and it always took WAY too long, and never turned out nice.  It sortof defeated the purpose of Muffin In a Mug which was quick craving bashing.

Now, I will be the first person to admit, this is not my original idea, I read it somewhere a long time ago and just never got around to testing it out until just now.  WHY. DID. I. WAIT. SO. LONG?  (And original idea creator, if I knew who you were, I’d hug you.)

For Real.

I’ve strung you along too long now. You want one, don’t you?

Use a waffle iron. 

(I think I just screamed at you in internet, sorry!)

Delicious, fluffy muffin in a mug in mere minutes like the original.  No microwave.  YUM!  It will take up two sections of the waffle iron if you have a rectangular iron.  If you have a round one, just put it on the very center.  Just prepare the recipe as normal and use the waffle iron to get it the rest of the way.  Simple, delicious!

Want to read more Trim Healthy Recipes?  Check out my other posts.

This post is linked up at Trim Healthy Tuesday!