December 22, 2015

Re-Making

"You break things, you put them back together. That’s how you remake everything."  From the Modern Mrs Darcy. (I'm not quite sure about how to cite a blog post?)

I'm in the midst, or possibly beginning, of a time of remaking.  Life starts building and growing and the next thing you know, you are in the center of a life that has become something you might not recognize.  All because you made one choice, went a certain direction, and  just let things keep going on auto-pilot for a while.  It's comfortable, and I think it is also pretty normal.
Sometimes though, you get to the point to where you need to start cleaning house.  You need to get rid of excess baggage and pare things down to the essentials.

It isn't that where you are isn't  good, but that it might be holding you back from where you should be.


I looked around one day, and asked myself, is this the life I wanted?  Am I the person that I really want to be?
Looking at my answers helped me to realize that life might be too comfortable right now.  That I need to examine, discover and break apart who I am and rebuild into the person that I need to be.


Now I'm not some great self-help person, and I don't psychoanalyze either, but my plan is fairly simple.
I've unplugged from social media (which means no one will most likely ever read this post), and plugged into my family directly.
I realized my family was getting the "parenting from behind a screen" for most of the day, and it isn't a filter I want to reach them thru, I decided.

I'm reading more.  I'm doing more with my hands.  I'm thinking more.  I'm considering the kind of person I want to be, but more importantly, I'm working on letting that person be present.
I'm being more conscious of my time and planning more than listing.

So if anyone does read this, and wonder where I went, please don't be worried or sad for me.  I'm where I need to be.

May 27, 2015

Okra Stew

Now that I'm working part-time along with homeschooling and just getting thru life in general, I find that my time to cook is often compromised.  I'm busy.  Like really busy.  But I don't see that changing any time soon so I need to learn to adapt.
I find one of the things that helps me most is to have a plan.  I work at making out a menu and sticking to it.  If I have a long day at work, the last thing I want to do is to come home and cook.  Take out looks so much easier if I don't already have food prepared and ready to be reheated.

I hesitate to call this recipe gumbo as it is nothing like the delicous roux-based gumbo I normally make with file' powder.  In fact, my normal recipe doesn't even contain okra and takes many hours of love and care to prepare.
This is quick and packs a lot of flavor.  It also transports well for work and warms up quite well for a quick, filling meal that is tasty as well as healthy.
It falls into S/Satisfying on the Trim, Healthy Mama plan.

I also love to use fresh, seasonal veggies, but lets get real.... It's early summer and okra isn't in season and I really don't have time for all the chopping of onions and peppers.  I found a 2 pound bag of frozen (IQF/ individually quick frozen with no additives) okra already cut at the grocery store for less than $3.  I defrosted it slightly before adding to the pot.  Same with peppers and onions.  I use frozen fajita mix and don't usually defrost, but throw it in the pan and let it just deglaze the pan as it defrosts.
I don't find the taste is much different from fresh, and the price along with saving time is great.

Okra Stew-S

1 pound smoked sausage, chopped.  I used a combination of andoulle and lean turkey
half an onion and a bell pepper chopped, or use an equivalent amount of frozen fajita mix
2 cups tomato puree
1 pound okra, chopped
4 large stalks of kale, cut into bite size pieces.  I make sure to cut out the center 'rib' as it is tough
Italian seasoning

Lightly brown the smoked sausage in a large pot over medium high heat.

Add the onions and peppers and cook until soft but don't brown.  Turn down the heat if needed.
Add the okra, Italian seasoning and tomatoes and simmer for about 10 minutes on low heat.

Add the kale and cover the pot to allow it to wilt a bit.  Stir well and allow to simmer on low until all flavors blend.


April 16, 2015

A Week of Meals, THM-Style

I have to admit that I have a love-hate relationship with planning.  While I love having a plan and an overall goal, it just gets old and tedious to have to figure out 3 meals for each day for all 5 of us.
Salad (kind of on the side) with broccoli
 chicken casserole
I have many days where I just want to get takeout or order a pizza and not have to think about nutrition and variety or about what is on sale and the value of food.
Sometimes I just want to eat, have it be yummy, and not worry about it being on Trim, Healthy Mama, but then I get back to real life, or step on the scale, and remember that it is about long-term health for me and my family.

I get tired of the same old thing.  I do like the comfort in some foods, but even those old standbys need revamping sometimes.

So here's my menu for the week.  I'm at goal weight as well so there might be more crossovers or S-helpers than others would desire.  I work outside the home as well and have to transport food on those days.  I also exercise so I need calories to fuel this.
My goals with this menu are to get wholesome, nutritious foods that are on plan and filling and are family-friendly.  I'm not big on using a bunch of special ingredients, but I do utilize some convenience items.

My family tends to eat what I eat, but I make sure that their meals are rounded out with my kids getting crossovers at most every meal.


I've also discovered accountability for meals and staying on plan thru the TwoGrand app.  I'm KimiTHMadmin so feel free to join me there.  This app takes advantage of the trend of photographing food.  It also has boxes to check off for things like taking vitamins daily and documenting exercise.
I have posted an E breakfast, but the fact is I have coffee with half and half every morning, so for me it would actually be a crossover meal.  Keep that in mind as you plan your meals as well.
I hope you found something to inspire you!
The Menu

Sunday 
Breakfast: Trim, Healthy Pancakes (E) pg 223 in the THM book, or try my "special" version 
Lunch:Chicken, loaded cauliflower casserole, and green beans (S)
Snack: Fat stripping frappe (FP) pg 240 in THM
Dinner: Nacho salad (S)  (lettuce, cheese, salsa, avocado, nacho meat, olives, and sourcream.  Crumble up 1 or 2 corn chips over the top as a garnish that will give you a little crunch)


Broccoli salad
Monday
Breakfast: Muffin in a Mug (S) my version is an all flax seed one, or see the book, page 256
Lunch:  Chicken salad on joseph's pita, Broccoli salad (S)
Snack:Half an apple with peanut butter (E)
Dinner: Salmon patties, roasted sweet potatoes, peas (crossover) Use the Crabby Patties recipe in the book on page 338 and I like red palm oil (discussed on page 201-203) for the sweet potatoes.

Tuesday
Breakfast: Chocomocho smoothie (S) page 248 in THM
Lunch:Pimento cheese on a slice of Ezekiel bread, apple (crossover)
Snack:Smoothie (FP)
Dinner: Broccoli chicken casserole with side salad (S)
Melted pimento on ezekiel bread with half an apple


Wednesday
Breakfast: Banana-flavored Muffin in a mug (S)
Lunch:Frittata with side salad (S)
Snack:Pineapple cake (E)
Dinner: Curried chicken and veggies with brown basmati rice (Crossover or s-helper if using only 1/2 cup rice)  I use cubed, cooked chicken, light coconut milk, red curry paste, 2-3 chopped zucchini, and some green peas.


Thursday
Breakfast: Muffin in a mug (S)
Lunch:Grilled market salad from Chickfila with lowfat dressing (E)
Snack:Apple with 1 tsp peanut butter (E)
Dinner: Burger patty with parmesan and sauteed mushrooms, sauteed cabbage in butter (S)

Friday
Breakfast: Cheese eggs, bacon, strawberries(S)
Lunch:Spinach chicken casserole with side salad(S)
Snack:Apple (E)
Dinner: Burrito with low carb shell with Spanish 'rice' quinoa (Crossover)

Saturday
Breakfast: Ezekiel bread, fried egg, lowfat cheese, strawberries(S-helper)
Lunch:Quinoa casserole with veggies (Crossover)
Snack:Real Peanut Butter Milkshake(S)
Dinner: Pizza pocket with side salad (S)






April 12, 2015

Mutations, Histamine and Thinking Through Issues

I posted a list of links a while back and I'm still working my mind around nutritional needs and mutations.  I have to admit that comprehension and wrapping my head around things takes a bit more time lately and much of my brain power has been focused on starting a new career and on my family.
It also doesn't help that I don't really feel like I have any health issues.  If I woke up with blood glucose issues, heart disease or jaundice from liver disease I might be more focused on working thru it, but as I see it, my general annoyances aren't much of a big deal.
The issue becomes though do all these generalities accumulate and become issues later in life?  Do they show that there is an underlying issue that needs addressing?
Just because I can 'get over it' does it mean that I should just ignore?

This is my dna mutation panel from Genetic Genie.  I figured I'd have a list of green and turns out, I have more yellow than I'd care to see, but my dna isn't changing I'm pretty sure.

So right now I'm really wrapping my head around what all this means.  I'm taking a hard look at my daily level of functioning and looking at what my real goals in health are.
Mostly what this says to me is that I started off with some slowing of some functions, but the thing is, I knew this about 30 years ago.  I knew that the way I responded to some medicines and environmental things was different than how others did.
I never knew that there was a reason for this, but now I know the why is most likely encoded in my dna.
I'm not sure it really changes things in knowing why, but it does make it easier to work on optimizing how things work.  I think that being intuitive and noticing/observant plays a large part in life overall, and often, taking a look at how you respond can help to put you on a better path.  You don't have to always know why and it is often experiential and anecdotal, but that doesn't make it any less valid.

The main issue that I'm seeing personally is histamine tolerance.
I've always wondered why yogurt and fermented foods, that are supposed to be great for you, traditionally relevant and overall superfoods, have always made me feel off.  Not sick or bloated necessarily, but just not good.  I'd get a runny nose when I'd have them, maybe a little itchy even.
After starting Trim, Healthy Mama I was off breads for a while when I decided to make a sourdough.  After eating this healthy, bread with natural, wild-caught yeast, I was just sick.  Initially I thought it was a gluten reaction, but I realized I'd had small amounts of gluten and it didn't seem to be the issue. The souring of the bread seemed to be the problem.  I continued to try different artisan/fridge-style breads with the same results.

As much as I love red wine, I attempted to enjoy a glass after not having any for a few months and ended up with a mild (not anaphylactic) allergic reaction including headache and brain fog for days.

Turns out sourdough, yogurt, kefir, pickles (which I also have always disliked) are all foods that increase histamine.  Things like vinegar in my loved Good, Girl Moonshine is also something that can lead to increases.
So I've cut many cheeses, alcohol, vinegar, sourdough and fermented foods in an attempt to decrease histamine from my diet.

And exercise.... I love to push myself, but I'd find that I would have this odd flushing that happened with really intense running.  It didn't happen with other high-intensity exercise, like Focus T25, but only with sustained high-intensity activities like running.  I'd also have itching and hives with this type of exercise as well.
Further research showed me that it is also histamine producing.

And then there is the environmental stuff.  (stuff is not exactly a real scientific term, but I'm not a real scientist).  I'm fine most of the time, but some chemicals, scents and products bring on itchy eyes, hives and a drippy nose.

So why the focus on histamine?
The build up in histamine can lead to increase in homocysteine which can lead to disease.
I've not had a homocysteine level drawn as of this time, but I still work on doing the things that should ideally help to keep the levels low.
I also find that many of the daily allergy type symptoms I always thought were just a part of life, don't have to be issues if I watch what I eat.

My issues with histamine most likely stem from the mutations and the slowing of processes in my body.  Taking in excess histamine in foods and creating it with exercise put more into my system than what it can handle.
For me, it has taken knowing what foods tend to be bigger triggers.

Your body has an enzyme that helps to break down histamine.  The DAO enzyme that aids in histamine metabolism can be blocked or limited by certain foods as well.

For me, treatment is about looking at the body as a whole.  I don't want to just treat one body system or chemical.  I do not have candida or specific issues to treat, so I find that looking at whole body nourishment is the best thing for me personally.
Specifically, I've taken many foods, including ones I enjoy, off my plate.  I'm no longer using apple cider vinegar or eating yogurt.  No more kefir or wine.
But the list of what I may have is still quite long.  I can enjoy breads made with sprouted grains as I haven't noted any symptoms with these.  No more fermented dairy, but I can still enjoy cream and half and half.
I really am not so very limited though there is quite a list of foods that can lead to excess histamine.  I just have not found that they affect me very much personally.


I've changed how I exercise as well.  No more running just to run.  I'm doing more purposeful training with a focus on heart rate variability and strength training.

Now supplements.  I actually hate them?  I prefer to think I can get by on just eating great, quality food.  But most of what I'm seeing by way of research and opinion is that when you have mutations, you really do need to offer the body specific versions of vitamins and mineral to optimize processes.
I realize I'm not going to live forever most likely.  I get that death is the final frontier, but the fact is, I don't want to have to deal with early stroke, heart attack or debilitation.  I'm 46, but I still have a toddler and I need to work and be functional in life so I take supplements to offset the fact that life, and my diet, are not always perfect.

The supplement plan I'm using isn't just due to histamine, but is what I've determined as my primary and secondary ones for my health.
Things that I consider primary, baseline supplements (I've linked for convenience, but these are NOT affiliate links.  Find them cheaper and let me know!) are:
EcoGreen by NOW 2 caps every morning
Vitamin D-3 2,000iuby Swanson's 1 every morning
Cod Liver Oil by Swanson's 1 every morning
Tart Cherry 1 cap every morning

I also use NOW's Liquid Cal-Mag 1 T every night

My secondary supplements are things that are more specific for my metabolic/mutational needs.  They include:
NAC 1 cap every morning
Folate (5 Methyltetrahydrofolic acid) 1 every morning
Medium Chain Triglycerides Oil 1 Tbsp each night at bedtime
Red Reishi 1 capsule

Herbs that I'm finding helpful for daily use include a drink of
Vitamin C with Rosehips 1 gram
Tri-salts (1/2 tsp)
Triphala powder (1/2 tsp)
Gotu Kola powder (1/2 tsp)
Ginger, ground (1/2 tsp)
Turmeric, ground (1/2 tsp)

I am posting what I'm using specifically because it helps me to understand and have a reference point for things.  Don't feel that these are things that you should be taking or that they will help you.  This is just the direction I'm going based on my personal research.
Sites I've found helpful include:
BeachBody  They have workouts for just about everyone one.
Bulletproof Tons of info from diet (goes well with THM principles), histamine and sleep
And because I am a big believer in the power of diet:
Trim, Healthy Mama The Plan that I consider to be the best at healing and nutrition.
Green Smoothie Girl Because I believe in the healing power of veggies.









April 2, 2015

Comfort Food: Easy Stovetop Mac and Cheese

Every now and then you need some comfort food.
It's been a rough few weeks and my body was craving some mac and cheese.
I use Dreamfields pasta once a month maybe, as I usually prefer to use veggies over traditional pasta.  Today I needed some pasta.
It is still on plan with Trim, Healthy Mama, and I have always done well as far a maintaining and losing while using this product so I call it all good.
This recipe is S and could be jazzed up with the addition of some broccoli or other veggies, but that wasn't going to happen here today.

Enjoy~


Stovetop Mac and Cheese-S

makes 1 serving

1/4 cup dry elbow pasta from Dreamfields (one serving per the box)
1/4 C shredded cheddar
2 TBSP shredded parmesan cheese
2 Tbsp almond milk

Boil water with salt to cook the pasta.  Follow the box directions of 8 minutes for elbows.  (I actually do 7.5 minutes to keep the firmness.
Strain pasta when cooked and return it to the first pan you used.
Add the almond milk and cheeses.  Stir well till all is melty and coated.  Add salt and pepper at this time (I find fresh parmesan salty enough to not need more).

March 22, 2015

Links

What you might not realize if you happen to read my blog is that I started it for the primary reason that I always forget where I put things that I write down.
Like I'll create some amazing recipe or meal idea, write it down, and then forget where it is.  Or it will be stuck in a binder somewhere and I'll never think about it as life moves quickly.

So enter google and blogs and the ability to just type in a few words and have a link to my recipe or thoughts.  Amazing stuff.

I had dna testing a while back and i'm still trying to think thru several things and issues.
I'm parking some links here so I will remember why they are relevant to things i'm researching right now and come up with a plan.  And this way I don't have dozens of open tabs open for days.

kimi  (and this is why I'll never consider myself a "real" blogger and I'm good with this)

Simplified (ha! in like 20 pages) Road map with links
Histamine
Methylfolate side effects
MTHFR basic protocol
COMT VDR TAQ
NAC
Histamine intolerance guide

February 16, 2015

How to Make the Scale Your Friend

I often see on posts on the Trim, Healthy Mama facebook main board  about avoiding the scale.  Some ladies have made pacts where they go without weighing for months so that they don't become fixated with a number.  Some have a fear of the numbers on the scale or a fear of failure and a lifetime of being bound by a number.

I'm not against avoiding the scale if you feel that seeing a number is bringing you down, but I have to admit that I love weighing in.  Just like food isn't good or bad in the THM mindset, I don't choose to see a scale as good or bad.  I see it as the tool that it should be.

I am a numbers obsessed person, but I like to think that it is because I prefer to stick with things that are known and concrete.  I have a page to help you determine your percentage of body fat and establish a realistic weight goal.  You see, I find these numbers helpful.  I like to have a real set point of where I'm going and how far till I get there.  It is like having a map on a long car trip to me.  Each pound lost is like checking the mileposts to see how far I've come on my journey and direction to my final destination.

I will admit that I weigh each morning and each early evening.  I actually have documented my morning weights for almost 10 years and can track highs and lows.  I keep them along with a log of my exercise.  My meal types for each day on THM before I started a lifestyle of freestyling are also there so that I can see what worked for me in the past.

This morning weight shows me my progress.  It keeps me accountable.  I can look at that number and evaluate what I've eaten over the last few days and see if it is causing bloat, distention, or if I've just over-done it in general.  I find that the last 2 days tend to make up my weights, and not just the last meal I've had.  It helps me to see the big picture of diet, exercise, and lifestyle overall.
I make sure to maintain consistency in my time and attire on the scale so that the numbers I am trending are relevant to each other.

The early evening number helps me to see where I've been for most of the day.  I usually notice an increase of 2-3 pounds in the evening number from my morning one.
Water weighs 2.2 pounds per liter.  Food also has a mass.  If I am not up from my morning weight, I start to question if I have drank enough water or if I have eaten enough for my day.  Did I overdo exercise without compensating with food and fluids?  Has the weather changed and am I sweating off more?  Have I taken my body's needs for the day into real consideration?
If I am above 3-4 pounds, then I start to look at my food choices and see if they were on plan or if I crossed over too often.
I personally find I don't do well with heavy evening meals and need to start decreasing my food amounts in the afternoon.  This evening weigh-in helps me with this.
I use this number as a tool to help decide if and what my evening snack will be, and I still have time to get the extra fluids in as well.


The scale can show you so much and help you to learn about how your body specifically processes the different food choices that you have made.
Did that on-plan bread cause you bloat?  Did eating out on plan lead to swelling and gains?
Was there GI inflammation or hidden salt that your body reacted to?  Are you having too many S meals or a hidden crossover that you missed?
I've found that as my body has healed and I've grown and changed, my tolerance for some foods has changed.  I can see the reaction in the number on the scale often times.
The scale can be used, along with how you feel and your measurements, to determine if you are finding the right formula specific for you needs on THM.

I have mentioned that how I do THM looks very different now than it did when I started.  Using the scale helped me to determine what meals were working for me and what wasn't and needed re-evaluation.  It helps me to see if my combination of meals is working for me.   If the number is starting to slowly trend upwards, I know that I need to maybe look at how much I'm eating, if I'm getting enough non-starchies, or fewer Crossovers.
We often talk about making THM your own and finding what works best for you, and the scale is just one of the tools that I use to know that I'm on track.


The point is, that the scale isn't a villain to be avoided.  The scale is a tool.  Just like you monitor your blood pressure, cholesterol or other labs, use your weight as a tool for improvement.
If it is truly a hindrance to you, then limit it (but do not completely avoid it).  If not, embrace it for what it is.
To me, having information and facts in an empowering thing.  I don't want to live life anymore thinking that my weight will never change and I'm cursed to being overweight.
The scale is a tool for success, don't allow it to rule your life, but use it for what it is.





February 8, 2015

Traveling with THM

I always say that Trim, Healthy Mama isn't a diet, right?  It is called a PLAN and considered a lifestyle.
No deprivation?  No hunger?  Lose and maintain weight while becoming healthier?
Yes! but how does that translate to real living?

I have been travelling more the last few months, and it has been the fun kind of travel.... vacations!
Cruises even.

One statistic I've recently heard on board, and repeated by those who have been on cruises, is that the normal weight gain is 2 pounds per day.
That really isn't acceptable to me.  I don't want to come home 10 pounds heavier.
I know how badly my body will feel with all that bloat and inflammation.  Being armed with THM principles has helped me to make smarter choices though that will still allow me to enjoy my food while not abusing my body.

Before the first trip a few months ago, I was a bit nervous and scared to eat off plan.  I've always been one to think that cheating isn't a part of what THM looks like for me, but THM is about choices and about not giving food power over me,   I don't care to see off-plan foods as good or bad, but just food.  For me, it is about realizing that I can choose to fuel my body with things that will encourage health and well-being, but the rare non-positive food won't completely negate my good choices at this point.  The key word here is *rare*.
After coming to terms with this, my second trip this last week  involved no fear at all.
I know that THM and its principles work, and work well, for me.
I've been at goal weight for quite a while and THM's principles are just a part of my life at this time.


I've had 2 vacations in the last 3 months, and while I did definitely indulge in some off-plan items, I can gladly say that I didn't gain even one pound.  THM isn't just a diet and weightloss plan; it is a lifestyle that can be adapted to your life and needs.  It is customizable and changeable to fit who you are and where you are in your life.
None of my 'hints' are earth shattering, and there are no new S/E combo's that will help you drop 10 pounds while eating anything you want.  They are pretty much common sense things, and I hope you find something useful.

*It's really not a treat if it makes you feel bad!
Remember that before you binge or overeat on any food or drink.  Think about how you will be feeling in the next few hours.  Is that bite really worth what it will do to your body?  Will how you feel affect your ability to live and do what you want later?

*If it isn't on plan, and if it isn't absolutely wonderful, then don't eat any more!
Happy birthday to me!  The kids got the dessert though.
If the dessert is not absolutely the tastiest, or as wonderful as you thought it would be, then don't eat even one more bite!  Your taste for foods might have changed and what you remembered as great might not have that same sensation to you anymore.  Don't just eat something because you are expecting an emotional reaction from it.
Being wasteful isn't a good thing, but don't use the excuse that your kids didn't eat it and you didn't want to throw it out as an excuse.  Don't use your body as a trash can.

*Don't drink your calories!
This one is from the book in Ch 15.  If you want to enjoy a refreshing, off-plan beverage try to pair it with some protein and make sure you consider carbs and calories.
Sodas are appealing and easy but should be a rare treat.  I'm not talking about on plan sodas, but diet sodas.
Look for coffee and herb teas.  I found quite a few choices of tea with hot water dispensers on the ship , in coffee bars and even in a few gas stations.  Remember you can always pack your own tea bags and use the hot water many places offer or resort to tap water heated in the microwave.
I personally love Good Girl Moonshine and carried a case of water along with bottles of Bragg's apple cider vinegar, ginger and some stevia on both occasions.
When flying, I made sure the ACV was in my checked luggage.  I tend to order mine online and it is delivered in bubble wrap and bagged securely.  I keep a few bottles wrapped so that they are ready to travel.
I keep my ginger in a ziplock bag and get a small liquid stevia as I've found the powders don't travel as well.  I make sure they are all in checked luggage, not in carry-ons when flying.  I carried them onto the ship without any issues in security or customs.
Which leads me to.....

*Drink water! Drink water! Drink water!
I can't say that one enough.



*Beware the bread!
I like sweets, but I am really all about the bread.  I make sure I know how much bread I'll let myself have before heading to a meal.  I tend to eat it only at one meal each day and know that there is a trade off usually.
For me, the trade off is usually eating only a bite of dessert or having one of the sugar-free versions made with Spenda (not on plan, but ok for an occasional treat).  This way I'm not loading up on carbs, but keeping the overall amount lower.  Yes, they are white flour and not on plan, but for me, this treat is about experiencing something I love in moderation.

*Eat fancy!
Roasted duck with red cabbage, sweet potatoes and peas.
Very S-helper of them!
I'm pretty down home in my food tastes.  I don't eat out often, but when I do, I like to eat well and have things I probably couldn't make myself easily.  Even though my kids think I can clean a squid or cook a duck perfectly, I really don't have the time or inclination to do so even if Alton Brown says it isn't that hard.  These are the types of things that I like to take advantage of when I do go out.  Often these 'fancy' foods are great CrossOver meals.  Start with a great appetizer.  I'm not talking fried onions or cheese, but buttered scallops or soup.  For the main course get a great S protein and add a great sauce with veggies with a small amount of on plan carbs.
The amount of food in an entree, at least on cruises, are usually smaller than many Americans are used to seeing on a plate, but this is a good thing.  It reminds you not to overeat and what normal amounts look like while still offering you a satisfying meal.  I find that this perspective helps me to realize it really is about quality and not quantity.

*Think in terms of CrossOvers
Often on vacation, you can be bombarded with buffets.  These can be dangerous when you heap pasta, sauce-laden meats, breads and sugar-laden desserts on your plate.
I look for leaner proteins, like fish or chicken breast, and add a crossover amount of brown rice.  Add in some salad and veggies and you have a great, most likely, CrossOver meal.


*Seek out those non-starchies!
Yes, even when on vacation you need to make sure you maximize your nutrition and help your body feel more full with the addition of the goodness of cabbage, cauliflower and broccoli.  Think of all the peppers and greens you can have added to your omelet.  Have that side spinach salad and add some mushrooms.  Max out your sides of zucchini and green beans.

*Eat big for breakfast!
I had to include this as I could eat breakfast about 20 times a day.   Fill up on eggs, bacon, sausages, coffee and cream.  Feel like you are indulging when you are really staying completely on plan with a satisfying S meal!

*Move it!
I love to exercise almost as much as I love to catch up on sleep.  This is usually my goal for vacation time... be active but find time to rest.
Take advantage of the stairs and gyms.  Find out if exercise classes are offered and try something new.
Find ways to take advantage of sight-seeing without taking a taxi or bus.  Walk when you can.
Energy to carry a tired boy!
I find that vacation provides me the time to challenge myself when it comes to exercise.  I look to increase my running times or better my pace.  Having that time to recover inspires me to really push myself.

*Remember that 3 hrs and the next meal is all it takes to get back on plan with THM!
Did you totally blow it?  Don't dwell, but learn from it and spend the next few meals back in S, E or even FP territory.  It really is that easy.

Enjoy your vacation!
Relaxing!





January 25, 2015

Pimento Cheese

I have memories of pre-made, store bought pimento cheese that my grandmother ate everyday on white bread toast for lunch when I was a kid .  She'd have the radio on an AM gospel station and there was no air conditioning, but it was a fun time and when I started learning to cook.
Because of this though, I always equated pimento cheese with highly processed foods that older people ate in the 1970s.  It had a nostalgic ring to it, but, to me, it wasn't healthy or tasty.

Then I grew up.  I had pimento cheese at a trendy, vegetarian place for the first time a few years back, and it was delicious.  Imagine my surprise when I realized that pimento cheese could be a healthy, home made food.
It was then time to start making my own.  Who knew it was so easy and natural!

On Trim, Healthy Mama, we try to separate our fats from unhealthy carbs.
Pimento cheese is going to be a satisfying S food on THM.  You have options with pimento cheese to keep it as a part of a THM-friendly meal.
Added as a topping on a burger with a side of loaded cauliflower would be a definite S.
It would be a part of a crossover on one piece of Ezekiel bread that was toasted with half an apple.  Feel free to warm the pimento cheese on the toast!
It is great as a side with a single piece of Ezekiel bread and Just Like Campbell's Soup (pg 292 of the book) as an S-helper.  Sub a Joseph's pita for the bread and you'll have an S meal.
Pimento cheese melted on toast


Easy Pimento Cheese-S

1/4 pound cheddar cheese, shredded
1 oz pimento, diced
1/4 tsp worcestershire sauce
1 tsp ketchup (make sure it is on plan, please!)
1/4 tsp garlic powder
1/3 cup mayonnaise

Mix all ingredients together.  Cover and chill until flavors blend.
I use this as 2 generous servings.