Juice, Fruits & Vegetables Fast – Days 8, 9 & 10

View of Scott Valley from hike 6


Day 8:

I finally ate a little solid food today in the form of whole grain brown rice. Wonderful. I read that rice may contain arsenic, which is bad. On the other hand, if it does not contain arsenic, it’s great for aiding the body in removing heavy metals (chelation).

I’m down three pounds in my weight, which isn’t as good as I was hoping over the course of eight days. Clearly, my body is still toxic and the toxins are holding on for dear life in my fat cells. I want them gone.

I completed my second coffee enema in the past week. No profound changes there either.


Day 9:

9 days of fruits and vegetables, a few nuts and a handful of whole grain rice one day and what in my health has improved? My skin is clearer and any wounds seem to have healed more quickly, the whites of my eyes are a little whiter because my eyes are less bloodshot, and all bowel movements are functioning optimally with no constipation. Aside from that, it doesn’t seem like anything has improved. Why is this? Do I need to give the cleanse more time? Do I need to be patient in order to see results appear later? My suspicion is that my body did not completely detoxify. Why? Because I am adding toxins to my body as a faster rate than my body can detoxify.

This is where the past 9 days have been educational. I have learned that, in order for my body to thoroughly detoxify so it can heal itself, I must….

  1. Eat only organic foods, because otherwise I’m ingesting herbicides and insecticides at a faster rate than my body can attack and remove those toxins;
  2. Remove as many toxins from my environment and personal use as possible (i.e. lotions, cleansers, soaps, shampoos, etc.)



Day 10:

This is the final day of my 10-day detoxification fast. As I stated in my journal entry from yesterday, I am not overjoyed by my results. I need further purification and true detoxification. In order to accomplish this, I believe I need to eat only organic foods. They may not necessarily need to be all fruits and vegetables, nuts and a few grains, but I will probably add some animal products, as well.

I’m a bit wary of going 100% organic, because of the expense, but I will trust that, because organic (and thus non-GMO) foods are nutrient-dense, I will be eating less food, but it will be more nutritionally beneficial to my body.

I also realize that I must be diligent in removing as many toxic substances from my house as possible and drastically reduce my use of toxic chemicals on my body. This means I will be searching through my home, reading labels, and removing cleansers, detergents, disinfectants, herbicides, pesticides, artificial fragrances, shampoos, conditioners, toothpastes, wet wipes, etc.

Because this experiment requires replacing all toxic, chemically-based substances with natural ones, I will be relying on online experts (like Matt and Betsy of DIY Natural: http://www.diynatural.com/?awt_l=6OZIk&awt_m=3tAAWyTVKntFQkt) who know how to create their own safe, natural “DIY” products. I plan to use their recipes.

I could go one step further and remove all toxic-dyed and chemically synthetic clothing from my wardrobe, but I have pretty much done that already, so I think I’m good there. (In fact, I may write a future blog on the importance of natural fibers, frequencies, and their health benefits.)

On to my next adventure in detoxification, purification, and healing!

Thanks for reading!

Juice, Fruits and Vegetables Fast – Days 6 and 7

View of Scott Valley from hike 1


Day 6:

Forget what I wrote earlier about being done with the release of fluids from my body. My mouth is watering more, my nose is running, my eyes are running…. I feel kind of miserable, like I have a cold or allergies, but I know this is part of the detoxification process.


Day 7:

Day 7 and I’m in the home stretch. I’m craving whole, nutty brown rice in the worst way. There’s a lot of vitamin E in whole grains like this; perhaps my body needs more vitamin E. I would love to eat a bowl of al dente short-grain brown rice right now.

But, oddly, I do not crave meat, which I thought I would by now. Actually, the thought of eating meat disgusts me, but that may be due to the fact that I still have images of the documentary film, “Food, Inc.” in my mind.

I haven’t gone purely organic in my juicing and cooked fruits and vegetables, but I just heard a quote from Charlotte Gerson of the Gerson Institute in San Diego. I can’t remember where I heard it, but someone asked her if s/he could juice non-organic fruits and vegetables and Charlotte said that it would be like drinking a glass of “Roundup,” the herbicide. Wow. Powerful word picture.

I found this quote on the Gerson.org Website: “…the herbicide Roundup is one of the most toxic substances you can put in your body. Concentrating a chemical like Roundup with a press type juicer and drinking it is extremely harmful.” http://gerson.org/gerpress/faqs-juicing/ Yuck. Charlotte’s statements are compelling. I’m now being far more diligent about juicing only organic fruits and vegetables.

The human body was created to heal itself. Charlotte Gerson talks about the importance of allowing your body to detoxify when you’re employing the Gerson Therapy. If you’re constantly putting toxins from food-borne herbicides, shampoos, lotions, soaps, etc. into and onto your body, your body has a difficult, if not impossible, time detoxifying and healing itself.

Just yesterday, I listened to testimonies of healing via the Gerson Therapy method and of how people often reach a point where certain toxins in the liver suddenly release in the form of a noxious odor or taste in the mouth. This evening, as I was doing some deep breathing throughout my gentle, restorative, pre-bedtime yoga stretches, the scent of rotten cheese filled my nostrils. The smell was so strong, I became nauseous. My mouth got that filmy coating and I could taste something like metals or chemicals; I’m not sure what—probably both. I’m wondering what toxins my liver is releasing tonight. I have been allergic to dairy fat for most of my life, but continued to eat nonfat dairy products. Is that what I smell? Years of nonfat dairy accumulation releasing from my liver? And what is this taste? Heavy metals and chemicals being expelled from my body? Should I spit them out? If I drink water, will I urinate out the toxins I taste in my mouth? Very strange…yet hopeful and exciting, as well!

P.S. I would like to note that I am NOT following the Gerson method, but I am interested in learning more about it.

Juice, Fruits and Vegetables Fast – Days 2-5

Deer in our yard


Day 2: Well, I must say that today has been a little more difficult. I was hungrier after a workout, so I had to do some extra juicing and drink more fruits and veges to feel full, but I think the added spirulina and other superfoods are giving me enough protein to keep my energy up.

One detoxification symptom I seem to be experiencing is the release of bodily fluids. My nose is runny, my eyes are watering constantly, I’m sweating, I’m needing to urinate frequently…. You get the idea. I can’t say more without being too indelicate. Let’s just say that any possible way that my body can discharge toxins is coming out in liquid form and it’s not pleasant. It’s like having allergies and a fever at the same time.


Day 3: Today I felt nearly the same as yesterday. I experienced hunger and weakness at times, but I just drank more juice and ate more fruits and vegetables and I felt better. I’m not craving meats, grains, dairy products or even chocolate. Shocking. My weight is down, as expected, but not significantly so. My skin and eyes are clearer, though. I have had bloodshot eyes most of my life. I still do, but the redness is lessening, as though the blood vessels are shrinking. We shall see if it’s only my imagination or if it’s for real. I also have less bloating, gas, and intestinal pain today. Very nice.


Day 4: I’m still plugging along. The release of fluids from my body is finally subsiding. Perhaps I’m through the worst of the detoxification process?


Day 5: Today I really, really craved solid foods, so I ate more whole fruits and vegetables to give me something to chew. I’m craving rice—organic, nutty, whole grain brown rice. It will be one of the first things I eat after I complete the next 5 days of my fast.

I’m extra tired today and feel that my body needs more rest and water. But, overall, I’m not doing too badly. I’m not really suffering in any way. In fact, my body feels healthier and I feel empowered by the mere thought of being stronger physically and mentally after this purification.

P.S. I would like to note that I am NOT following the Gerson method, but I am interested in learning more about it.

Juice, Fruits and Vegetables Fast – Day 1


I have tried many diets and different detoxification programs for health and weight loss over the past sixteen years. I have fluctuated between chronic fatigue and high energy, illness and health, being overweight and being at least close to my ideal weight. I’m not much different from most Americans.

In the past two years I have focused more and more on toxins and my need to purify and cleanse my body of toxicity. I have cut out a huge amount of toxic food from my diet and yet I still struggle with the same issues. It has been frustrating and exhausting. To come all this way and come to the realization that my body is still toxic is exasperating. Where do I go next? What do I read next? Where are the answers?

I am inspired by the documentary films, “Food, Inc.,” “Food Matters,” and “Fat, Sick, and Nearly Dead,” and I’m ready to try yet another detoxification program—a vegan diet for 10 days with 2/3 of each meal being juiced fruits and vegetables and close to 90% organic. Will it make a difference? I’m beginning this regimen today, and I’m hopeful that I will experience a positive difference in my health.

Today I embark upon my 10-day juice fast, drinking 2 meals a day of organic juiced fruits and vegetables and eating 1 meal of a mixture of raw and cooked fruits and vegetables. Some days, if I feel up to it, I’ll do total juicing with no solid foods, but I’m allowing myself the freedom to “chew.” I’m also adding vitamin supplements, Chinese herbs, some nuts, seeds and mega-nutrients, like chlorella, spirulina, bee pollen, aloe vera, coconut water, goji berries, and other healthy oils and superfood nutrients for added nutrition.

If I increase my intake of fresh-squeezed organic fruits and vegetables, I’ll be partially following the Dr. Max Gerson Therapy plan (http://gerson.org/gerpress/the-gerson-therapy). However, I want to make it clear that I am not truly following the Gerson method, but I am researching its benefits. I have been employing coffee enemas off and on for the past few months (also part of the Gerson Therapy) and I can tell they’re helping to increase my energy level and the tonal quality of my skin.

To strengthen my own willpower and resolve to remain on this 10-day fast, I have decided to keep a diary of my progress. It’s a little embarrassing and intimidating to post something so personal online, but I’m hoping for success and perhaps I’ll encourage others to try something similar. So, here goes…

Day 1: Today, day 1 of this challenge, I have to admit that it was very easy. I have been consuming a breakfast of exclusively juiced fruits and vegetables for months, so to switch my afternoon “dinner” meal from solid food to juice was not very dramatic. Furthermore, swapping out meat, grains and dairy products for raw plant foods was also not very difficult…for today, anyhow. We’ll see how it goes tomorrow.

2014 in review

The WordPress.com stats helper monkeys prepared a 2014 annual report for this blog.

Here’s an excerpt:

The Louvre Museum has 8.5 million visitors per year. This blog was viewed about 72,000 times in 2014. If it were an exhibit at the Louvre Museum, it would take about 3 days for that many people to see it.

Click here to see the complete report.

Antibiotic-Free Diet for Health and Weight Loss?


Let me state from the outset of this post that I am a layperson when it comes to nutritional health research. However, that does not prevent me from accessing the vast amounts of information online and elsewhere (and taking a college class in nutrition here and there) in my quest for answers to my insatiable desire to learn more about health.

I recently watched Dr. Oz’s show and his interview with Dr. Martin Blaser regarding the deleterious effects of over-used antibiotics on human health and obesity.1  Not only is there a link between prescribed antibiotics and obesity in America, but antibiotics in our meats, dairy products and eggs seem to be a problem, as well. (I highly recommend that you watch Dr. Oz’s program to learn more. See link in references below.)

Why do antibiotics that make us fat? Sharon Begley references Dr. Martin Blaser in a 2013 Reader’s Digest article: “The rise of obesity around the world is coincident with widespread antibiotic use,” says Dr. Blaser. “Early exposure to antibiotics may prime children for obesity later in life.”

Antibiotics kill the bad bacteria that cause infection, so sometimes you need to take them. However, those same antibiotics kill a lot of the good bacteria in the gut, as well. Studies show that a deficit of healthy, probiotic flora in the intestinal tract causes or leads to weight gain.2

To make matters worse, some antibiotics (such as ciprofloxacin) can increase the prostaglandin ghrelin in the body as much as six times. Ghrelin increases hunger, which leads to overeating. Ghrelin also increases abdominal fat.3

Sharon Begley further explains the reason farmers add antibiotics to food: “The drugs alter the gut bacteria in cattle, pigs, and other animals, substituting bacteria that are better at extracting maximum calories from feed, which makes the animals plump up.”4 If antibiotics make humans fat, of course they make animals fat and when we consume animal products pumped full of antibiotics, they must be making us fat. I should have made the connection before.

This means that our intestinal flora could control whether or not we gain or lose weight. Research shows that thin people have a greater number of bacteroidetes (good bacteria or probiotics) in their intestinal tract than overweight people.

So, my question is: How do we increase the bacteroidetes in our guts?

Ray Sahelian, MD wrote on April 6, 2014 that ingesting the probiotics like acidophilus could replace the harmful bacteria in the gut.5

Another way to increase bacteroidetes in your intestinal tract is to consume raw, whole, unpasteurized, grass-fed, antibiotic-free cow’s or goat’s milk. These types of milk contain the probiotics acidophilus and lactobacillus, as well as the enzymes necessary for digesting proteins in the milk.6 As some of you know, I have been on a mission to locate raw goat or cow milk, because I am allergic to dairy products. I wanted to find out if I would have the same allergies to unpasteurized milks. I have recently had the joy of purchasing a share of a cow and am reaping the benefits of freely consuming delicious, whole, raw dairy products without a single allergic side effects! (And for those of you wondering, it is an A1/A2 Jersey cow.)

To further increase bacteroidetes in your intestinal tract you can consume more prebiotics, a type of dietary fiber that feed the good bacteria in your gut. According to microbiologist Andrew Gewirtz of George State University, bacteroidetes increase in the presence of fructans. Fructans (short for Fructo-oligosaccharides or FOS) are the compounds found in asparagus, artichokes, garlic, and onions.7 FOS or Fructans are also found in high amounts in Jerusalem artichoke, blue agave, chickory, bananas, barley, wheat, jicama, and leeks. Interestingly, FOS has been used as a sweetener in Japan for years.8 This may possibly be yet another key to the mystery of trim, healthy cultures.

I, like so many thousands of other people in America, have been consuming lean chicken breasts and egg whites in order to lose weight and inches of fat, not realizing until Dr. Oz’s interview with Dr. Blaser that the antibiotics in the meat could be inhibiting my efforts. Since that show, I have begun making the switch to organic proteins. Of all diets this is probably one of the healthiest and easiest, so I might as well experiment on myself. (By the way, organic means antibiotic-free when it comes to meat, dairy and eggs.) After nearly two weeks I am still not completely antibiotic-free, because I don’t want to waste the foods I have already purchased. As soon as we finish up the antibiotic-infused foods in our house I’ll really get down to testing this antibiotic-free diet.

I’ll keep you posted on my progress and if any others of you are trying the “antibiotic-free diet” or have been on it for some time already, I’d love to hear from you. I have a lot of questions: Is it working for you? Have you lost weight? Have you been able to keep it off? Have you lost fat? Have you lost inches? Have you gained muscle mass? Are you healthier? Is your immune system stronger?

Thanks for reading!

1. http://www.doctoroz.com/episode/fat-drug-how-antibiotics-make-you-gain-weight

2. http://www.medicalnewstoday.com/articles/265434.php)

3. http://www.sciencedaily.com/releases/2009/05/090520055519.htm

4. Begley, Sharon. “When Germs are the Good Guys.” Reader’s Digest. October 2013: p. 112.

5. http://www.raysahelian.com/bacteroidetes.html

6. http://www.robinsonfarm.org/FactsRawMilk.html

7. Begley, Sharon. “When Germs are the Good Guys.” Reader’s Digest. October 2013: p. 111

8. http://en.wikipedia.org/wiki/Fructooligosaccharide

Farewell, Mamas!

After a few months of endeavoring to follow the THM eating plan (and successfully losing weight, I might add), I contacted the authors of the book and Pearl Barrett wrote that she and her sister Serene are in the process of creating a new website and writing a second book—and both will be out this year!

So, whereas I do encourage you to read the Trim Healthy Mama book, I have decided to discontinue blogging about my personal understanding and interpretation of its principles and eagerly look forward to Serene and Pearl’s new website and book which will contain more teaching materials and presentations, better help the THM community, and appeal to readers of all different learning styles.

 Until then, may God bless you in your journey to good health!

Freedom in the Trim Healthy Mama Eating Plan


One of the reasons I began following the THM eating plan was that authors Serene and Pearl make it very clear that they intend for people to do whatever they need to do, in order to make the plan work for them as individuals. There’s not a lot of pressure in their methods. They don’t want anyone to count points or calories or grams of carbohydrates and fats. Instead, they want you to start thinking about broad categories of foods–foods that are high in healthy fats, fruits and vegetables that are starchy vs. non-starchy, foods that are relatively low in carbohydrates, and foods that don’t contain fats. Then they want you to pay attention to they way you combine certain foods in certain meals. (Watch the video on their website at: http://www.trimhealthymama.com/)

I’ll admit that this new way of eating is taking some time for me to understand and I made a lot of mistakes at first. The wonderful and amazing thing is that THM is very forgiving. I lost weight right from the beginning, even when I made mistakes.

Now I’m excited that my husband is going to join me in my new THM way of life. (Finally!) I have been busily preparing meals for his first two “Deep Cycle” weeks. I’m going to redo those weeks with him and I expect to keep learning and losing weight along the way.

My approach is not your approach and I may not follow THM strictly to the letter all the time. Remember that THM is not a “one size fits all” way of eating. I often experiment with new kinds of healthy sweeteners (ones that are less glycemic, for example) or new types of low-carbohydrate flours. If I gain weight from one of my recipes, I scrap it or tweak it. I’m still trying recipes from the THM book too. (Have you tried their frozen yogurt with strawberries and vanilla? It’s so good! I think it’s the reason my husband is willing to try the THM plan!) I am allergic to dairy fat, so “S” recipes are tricky. I substitute coconut oil and ghee for butter, nonfat cream cheese for regular cream cheese, hemp protein powder for whey protein, and skim milk mozzarella for fatty  cheeses. The point is that my approach fits me and my family and that’s what matters.

I encourage you to try the Trim Healthy Mama eating plan. It may take awhile for you to come up with just the right recipes that work for your weight loss or weight maintenance needs and that’s okay. But also remember that everyone loses weight and inches differently. Some weeks I lose weight; other weeks I lose no weight but I will lose an entire inch all over. I pay close attention to all positive changes in my body and rejoice that my diet and exercise are working better now than ever before.

So, be happy, be free, and don’t stress out. With time and practice you’ll get the hang of the Trim Healthy Mama way of eating and I’m hopeful that you will reap the rewards that I and so many other people are enjoying.

God bless you!

Bananas and the THM Diet


Serene and Pearl have a lot to say about bananas. Here are some quotes from their book:

“A word about bananas. God made them and they are a wonderful food. We buy them for our children, who are growing and still very insulin sensitive since they have young cells and run around all day. We very rarely eat bananas ourselves, as they are more like potatoes, and can easily fatten an adult. If you don’t want to say a complete goodbye to them, stick to half a banana as a limit when eating E style. Fill up on something else and we have plenty of choices for you.” page 83

“Can we remind you again to please steer clear of bananas, or use only half a banana in an E smoothie?” p. 247

A Question and answer from the Book: I thought bananas were healthy. This is the first time I’ve been told to not eat them. What about other fruits like watermelon, pineapple, and mangoes?

Yes, bananas are healthy. God made them for a purpose. They are excellent for growing children and for people who struggle to keep on weight. !e reason for this is that they are much higher in sugars than the other fruits we suggest. Tropical fruits on a whole have less fiber and more sugar. This doesn’t mean you should totally exclude them from your diet. You can have small amounts of these with E meals, e.g., mango in some salsa, pineapple in some cottage cheese, small piece of watermelon, or half a banana. Personally, we stay away from bananas, but we had addictions to them in the past. Three in one sitting was not beyond us, so they are trigger foods for us.  p. 596

Note: Pearl and Serene recommend using banana extract in several recipes if you still want that banana flavor.

“We call bananas and other high glycemic fruits healthy since God made them, but only for those whose blood sugar can handle them. If something is chock full of vitamins and minerals and yet causes your waistline to expand and spike your blood sugar levels, which is aging and inflammatory, it is not healthy for you.” p. 596

So, how many carbohydrates are in a medium-sized banana? Twenty-seven (27). The THM diet allows 45 grams of carbohydrates in an “E” meal and only 4-9 grams of carbohydrates in an “S” meal. (Essentially zero grams of carbohydrates are allowed in an “FP” meal.)

Does this mean you can go ahead and eat a ¾ of a banana in an “E” meal or snack and not gain weight? Well, you might, but I can’t. When I eat a even 1/2 of a banana I may not gain weight that day, but I know I’m likely not going to lose any weight.


Grams of Carbohydrates and Fats Allowed in Weight Loss Meals


Basically, in my understanding, when you’re eating a high healthy fats meal, you have to keep carbohydrates to nearly zero. When you’re eating a moderate carbohydrate meal, you need to keep the fats to nearly zero.

Here’s a chart to help you:

Grams of

Healthy Fat Meal

Moderate Carbohydrate Meal

Nonfat, Carbohydrate-Free Meal



Up to 45

As close to 0 as possible




As close to 0 as possible

Not a Trim Healthy Mama Expert


I thought I’d just write a quick note reminding everyone that I’m not an expert on the THM diet. I’m completely new to it as of a few months ago. I have read the book through a couple of times now and I’m still learning as I go.

I started writing this blog when a couple of people told me that they couldn’t understand the diet based on the book. I agreed that there were a lot of confusing elements in it. Since I’m adept at writing, editing, and rewriting as part of my profession, I thought I’d make it easier for my friends to follow the THM eating plan by attempting to clarify some things.

Again, let me restate: I am not the expert. Others on my blog have pointed out my misunderstandings and I appreciate their input. I’m the first to admit I’ve made a lot of mistakes. I thought only a few friends would read this blog, so I was surprised when I started receiving emails alerting me that I had followers to my blog. It makes me a little nervous, because I’m afraid my readers will expect me to know everything about this diet and how it works. I don’t.

In spite of my lack of knowledge and understanding, I continue to be amazed at how, even when I make mistakes, and even when I’m not adhering to the THM diet perfectly all the time,  I’m still losing weight. That’s the beauty of it. I want to share the Trim Healthy Mama way of eating with more people, because it’s brilliant and it works!

In conclusion, even though I may not get everything right all the time, the Trim Healthy Mama eating plan is working for me. The food-combining is revolutionary and effective. I’m just a huge THM fan trying to figure it out as I continue heading steadily toward my weight loss goal. I’m enjoying the process and I hope I can help you do the same.

Nonfat, Carb-Free Bread Recipe


Finding any sort of low carbohydrate bread for a nonfat, carb-free meal is a challenge. The cloud bread recipe I posted earlier is a good one for more of a white bread appearance and flavor, but it can’t be eaten in a nonfat, carb-free meal.

The following recipe is okay for a more whole grain flavor and texture, but I’ll admit it is bland. If anyone can come up with a better bread recipe, I’d really like you to share it. (Should I add more salt, seasonings, slather it with mustard for a sandwich? I’m not sure.)

1-1/2 c almond meal flour
5 T psyllium husk powder
2 t baking powder
1 t sea salt
2-1/2 T apple cider vinegar
3 large egg whites
1 c boiling water

Preheat the oven to 350 degrees F. In a medium sized bowl, combine the flour, psyllium husk powder, baking powder and salt. Mix until dry ingredients are well combined. Add in the eggs & vinegar and mix into a thick dough. Add boiling water and mix until well combined and dough is slightly thicker than pancake batter.

Form into 4 to 6 rounds (about 4” in diameter) or one large sub/loaf and place onto a lightly greased baking sheet. Bake 50 minutes for smaller rounds; longer for one large loaf. Remove from the oven and allow to completely.

My 2014 “Trim Healthy Mama” New Year’s Resolution


I really enjoy the Trim Healthy Mama diet and have steadily and slowly lost weight. But I must emphasize the slow part. I have discovered one negative to the Trim Healthy Mama diet—and it’s entirely my fault: I have become lax in my workout. I was sick for a week; then I became busier and that led to more excuses and sheer laziness. My thinking was, “Why exercise when it’s so easy to lose weight just by eating according to the THM diet?”

So, for my New Year’s resolution for 2014, I will stick to my very effective THM way of eating, but I resolve to get back to my regular exercise routine. Not only will I speed up my weight loss efforts, but I will be stronger and healthier, as well.

Speaking of being stronger and healthier, I was thinking that the THM diet is perfect for those who have physical injuries, are sick, or are so overweight that exercise might be next to impossible. You can start the diet, lose significant weight, get healed up from injuries and illness; then, when you’re ready, incorporate exercise according to your doctor’s recommendations.

I can do this! And so can you!

Happy New Year!

Nonfat, Low-Carb Chocolate Chip Cookies


Ingredients Grams of Carbohydrate Grams of Fat
Dry Ingredients
1 cup oat flour (You could substitute flax or spelt.) 58.5 0
1 t baking powder 1.2 0
½ t soda 0 0
½ t salt 0 0
½ t cinnamon 0 0
2 T peanut butter 6 16
1 c xylitol 48* 0
Wet Ingredients
1 T molasses 15 0
2 T egg white 0 0
¼ cup applesauce 7 0
½ tsp vanilla 0 0
2 cups quinoa flakes 218 0
.25 cup semisweet chocolate** 41.3 0
.25 cup baking chocolate 8 14
Instructions:Mix dry ingredients and wet ingredients separately. Combine. Drop by rounded teaspoon onto lightly greased cookie sheet. Bake at 350 degrees for 10-12’. Makes 30 cookies
Total carbs and fats in entire recipe 403 30
Total divided by 30 cookies 13.43 1.2
Number of grams of carbohydrates and fats allowed in a single THM snack 45 4-9

*There are 4 grams of carbohydrates / tsp in NOW brand.

**Please Note: I have also made this recipe with unsweetened baking chocolate. Doing so cuts the refined sugar to zero and reduces the carbs considerably.

Low-Carb Flours


  • Flax flour
  • Spelt flour
  • Oat flour
  • Defatted peanut flour
  • Psyllium husk powder
  • Quinoa flour

I recently made some low-carb chocolate chip cookies using oat flour. I’ll share the recipe in my next blog, but I thought I’d let you know that I used small chunks and shavings of unsweetened baking chocolate. The xylitol in the cookies is enough to sweeten the chocolate. Again, if you’re accustomed to eating less sugar, the sugar-free cookies taste great. Otherwise, you might want to add more xylitol to the recipe.

Happy New Year!

Counting Carbohydrates and Limiting Fats in Nonfat, Moderate-Carb Meals


Sometimes I really wish I could add a little more fat to nonfat, moderate-carbohydrate meals, but add too much fat and you’ll start packing on the pounds. (I try to keep moderate-carbohydrate meals or snacks to no more than 45 carbohydrates.)

So, how many grams of fat are in 2 teaspoons? It varies according to the fat in question.

2 teaspoons of peanut butter = 4 grams of fat.

2 teaspoons of almond butter = about 6 grams of fat.

2 teaspoons of Earth Balance margarine = about 7 grams of fat.

What about egg yolks? One egg yolk is equal to 1 Tablespoon. However, there are only 4.5 grams of fat in an egg yolk. Trim Healthy Mama experts advise no more than 4 grams of fat per nonfat, moderate-carbohydrate meal and yet there can be up to 7 grams of fat in 2 teaspoons of some foods, like almond butter or margarine. My conclusion? 4.5 grams of fat has not caused me to gain weight in a nonfat, moderate-carbohydrate meal, so I often go ahead and leave the yolk in my egg. However, that means no margarine—not even the thinnest spread—on my toast. I think it’s a good trade.

Nonfat, Low-Carb Meal Plan Ideas

Macaroni and Cheese: Low-carb Dreamfields pasta with 1 tsp of Earth Balance, a splash of almond milk, and some grated nonfat cheese (like skim mozzarella and parmesan)

Fried egg, skim mozzarella cheese, turkey breast on sprouted grain toast

Carbs + Fat = Weight Gain


For the past three days I decided to take a break from my diet by mixing a few fats and carbs in one or two meals per day. I didn’t go crazy, but I ate a banana with some peanut butter and 10 plain M&Ms, enjoyed a sandwich with regular, rather than non-sprouted bread, savored a pasta salad with sun-dried tomatoes and artichoke hearts, and ate some low-carb pancakes with some real maple syrup on top.

The first day my weight remained static–no gains, no losses. I can handle that. But, the second and third days I gained weight–not a lot; just a couple of pounds, but I think I have just provided a measurable case study once again proving the science behind a nonfat, low-carb diet (like Ornish or Pritikin) and healthy fats diet (like Atkins). I can have either a healthy fat meal or a nonfat, low-carb meal, but I can’t mix the two. For me:

Carbs + Fat = Weight Gain

Maybe you can mix the two, but I certainly cannot without negative consequences.

Happy Holidays!

Antibiotics and Weight Gain


Just as a side note today, I want to mention that, in spite of steadily and joyfully losing weight on the THM diet, I have experienced a two-week setback, due to a urinary tract infection and taking the antibiotic ciprofloxacin.

Antibiotics kill the bad bacteria that cause infection, so sometimes you need to take them. However, those same antibiotics kill a lot of the good bacteria in the gut, as well. Studies show that a deficit of healthy, probiotic flora in the intestinal tract causes or leads to weight gain. (See http://www.medicalnewstoday.com/articles/265434.php) The short version: Taking antibiotics can cause weight gain if you don’t keep pouring in the probiotics as a countermeasure.

To make matters worse, some antibiotics (such as ciprofloxacin) can increase the prostaglandin ghrelin in the body as much as six times. Ghrelin increases hunger, which leads to overeating. Ghrelin also increases abdominal fat. (http://www.sciencedaily.com/releases/2009/05/090520055519.htm)

Any way you slice it, antibiotics make you fat. So, do what you have to do to heal your body if you have to take antibiotics. All the while, keep up your probiotic intake. (Make sure you don’t take probiotics within two hours of taking your antibiotic or you’ll waste your efforts.)

Then, when you’re all well again and off the antibiotics, keep taking lots of probiotics and eat probiotic-rich foods, like kimchi, real fermented sauerkraut, real fermented dill pickles, miso, yogurt, kefir, etc. You’ll soon be back to losing that temporary excess weight and abdominal fat.

Low Carb Cloud Bread

Blk & Wh James on Beach

For your protein-based, healthy fat meals there’s very little grain or bread allowed, so I searched the internet and found this recipe for bread made largely of whole eggs. The recipe takes a bit of extra time and effort, since you have to whip the egg yolks and whites separately, bake; then store the bread rounds in plastic bags overnight, but this is now my favorite low-carb bread recipe. I think in the future I’ll experiment with adding some psyllium husk, ground flax seed, or glucommanan. Enjoy!

Cloud Bread

3 eggs, separated
3 tablespoons whole milk cottage cheese or 3 tablespoons cream cheese
1/4 teaspoon cream of tartar
1 gram of xylitol or other sweetener

1. Preheat oven to 300 degrees.
2. Separate the eggs very carefully, there must be no yolk in the white.
3. In one bowl, mix together the egg yolks, the 3 T. of Cottage Cheese OR Cream Cheese and the one packet of Sweetener until smooth.
4. In the other bowl add 1/4 teaspoon of Cream of Tartar to the whites and beat the whites on high speed until they are fluffy and form nice peaks.
5. Very carefully fold the egg yolk mixture into the egg whites until mixed, but try and not break down the fluffiness of the egg whites too much.
6. Spray two cookie sheets with fat-free cooking spray.
7. With a large spoon, “scoop” the mixture into 10 even rounds on the sheets (about the size of the top-half of the McDonalds hamburger bun; roughly 3/4 inch thick and 4 to 5 inches across).
8. Bake on the middle rack. Here is when you have to watch them, because the cooking time the same on any two batches. It is somewhere around 1/2 hour, but it could be less or more. You just need to watch them until them become nice and golden brown like a pancake.
9. Remove from the pans and cool on a rack or cutting board.
10. While warm they are crumbly and similar to cooked meringue – but don’t let this fool you! Once completely cool, seal them in a ziplock storage baggie or a tupperware overnight. They will totally change their consistency, to something much more like bread – a softer texture that is nice and chewy. If you do not like softer chewy bread, then eat them as they are, nice and crisp.

I even added some pecans, cinnamon, and xylitol to a couple of rounds and enjoyed what was very similar to a cinnamon roll.

Copied from http://www.food.com/recipe/carb-free-cloud-bread-411501

Starchy, High-Carb Vegetables vs. Non-Starchy, Low-Carb Vegetables Chart


Because the starchy (high carbohydrate) vs. non-starchy (low carbohydrate) vegetables are so important to keep separate in the my low-carb/nonfat and healthy fats diet, I came up with yet another chart to help me keep them straight.

Here’s a recap: low-carb/nonfat meals can contain either starchy or non-starchy vegetables (although the starchy, high-carb vegetables must still be limited). Nonfat/no-starchy carbs meals and high healthy fat meals cannot contain starchy, high-carb vegetables, unless they’re strictly limited and there are no other starches or grains in the meal.

Non-Starchy Vegetables1

Starchy vegetables2

  • Amaranth or Chinese spinach
  • Artichoke
  • Artichoke hearts
  • Asparagus
  • Baby corn
  • Bamboo shoots
  • Beans (green, wax, Italian)
  • Bean sprouts
  • Beets
  • Broccoli
  • Brussels sprouts
  • Cabbage (green, bok choy, Chinese)
  • Carrots
  • Cauliflower
  • Celery
  • Chayote
  • Cucumber
  • Daikon
  • Eggplant
  • Greens (collard, kale, mustard, turnip)
  • Hearts of palm
  • Jicama
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
  • Sprouts
  • Squash (cushaw, summer, crookneck, spaghetti, zucchini)
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Turnips
  • Water chestnuts
  • Yard-long beans
  • Beans (dried)
  • Beets
  • Carrots
  • Corn
  • Parsnips
  • Peas
  • Potatoes
  • Pumpkin
  • Squash, winter
  • Sweet potatoes
  • Turnips
  • Yams
  • Parsnips
  • Plantain
  • Taro
1 Copied from http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/non-starchy-vegetables.html 2 Copied from http://www.md-health.com/Starchy-Vegetables.html