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

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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

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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

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  • 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

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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