Home
About
Gardening
Food
    Recipes
    Anti-inflammatory Diet
    Carb Counting
    Dairy Elimination
    Heart Healthy
    Intermittent Fasting
    Liver-Friendly Diet
    MyPlate Guidelines
    Paleo Diet
    Trim Healthy Mama
Fitness
Wellness Tips
    Eating Well in Less Time
    Eating Well on a Budget
Contact
Subscribe
Down Home Dietitian - Healthy doesn't have to be hard.
  • Home
  • About
  • Gardening
  • Food
    • Recipes
    • Anti-inflammatory Diet
    • Carb Counting
    • Dairy Elimination
    • Heart Healthy
    • Intermittent Fasting
    • Liver-Friendly Diet
    • MyPlate Guidelines
    • Paleo Diet
    • Trim Healthy Mama
  • Fitness
  • Wellness Tips
    • Eating Well in Less Time
    • Eating Well on a Budget
  • Contact
  • Subscribe
Browsing Tag
lifestyle change
Food Trim Healthy Mama

Trim Healthy Mama 101

If you’re anything like me, the phrase “Trim Healthy Mama” (aka THM) didn’t really mean much to you – maybe you’d never even heard of it – up until this point. I was vaguely aware of the existence of the plan because several ladies at my church follow it, but as far as details, I couldn’t tell ya much. Or anything, actually.

 

 

So last week I got a hold of a copy of the Trim Healthy Mama Plan. This book is the 300ish-page summarized version of the 650ish-page original book Trim Healthy Mama. The writers, sisters Pearl Barrett and Serene Allison, have also released two cookbooks: Trim Healthy Mama Cookbook and Trim Healthy Table.

 

I’ve read most of the way through the book so far, and I’ve gotten the gist of the plan. THM is clearly geared toward women but the authors say their husbands love it and have also lost or maintained weight on the plan. In this post, I’ll lay out a very broad overview. I’ll share my thoughts about it and what the research has to say in future posts.



The plan incorporates the nutritional concepts behind several different “diets” or eating plans. It’s a little bit of glycemic index, a little bit of carbohydrate counting, some low fat, and some low carb, topped with a skosh of mindful eating (you didn’t know that was how skosh was spelled, did you? Me neither…I had to look it up). Pearl and Serene have created their own terminology with which to couch all of these different concepts. Here are a few THM glossary entries you’ll need to know:

 

S (aka satisfying) meal: a high fat, low carb meal with plenty of protein

E (aka energizing) meal: a moderate carb, low fat meal with plenty of protein

Crossovers: meals that contain both S (high fat) foods and E (high carb) foods

Fuel pull: a type of food that is low enough in both fat and carbs that it doesn’t count toward either group and can be added to either S meals or E meals

Fuel pull meal: low-calorie meal comprised primarily of protein and fuel pull foods

 

THM is designed so you can customize your own plan based on your needs:

  • Weight loss – avoid crossover meals and stick primarily to S or E meals separated by at least 2.5-3 hours, with occasional fuel pull meals sprinkled in
  • Weight maintenance – eat a mix of S, E, and crossover meals
  • Weight gain – eat primarily crossover meals
  • Children, pregnant, nursing – focus on eating mostly crossover meals to support increased nutritional needs

The meals and their organization are based on the premise of selecting fuels intentionally based on your goals. According to the authors, eating multiple fuels at a time is more conducive to weight gain/maintenance, while limiting fuels to one type or the other at a time is more conducive to weight loss. Stay tuned for how this lines up with physiology and research!

 



 

There are quite a few nuances and specifics about the foods that comprise each type of meal which I haven’t mentioned here, since this is a broad summary. I start following Trim Healthy Mama on Monday, so keep an eye out for posts with more detail and what it’s like for me while following the plan. Let me know what you think or if you have specific questions in the comments!

 

Disclaimer: This is not a sponsored post and I have no affiliation with the producers or manufacturers of this product; however, as an Amazon Associate, I receive compensation for any purchases of products through the links on this post.

Share

  • Print
Share
Pin
Tweet
Continue reading

Down Home Dietitian

Diet culture is determined to tell you that you have to be miserable to be healthy.

That couldn’t be more wrong.

Subscribe to learn how to go from a frustrated, restricted dieter to a happy, relaxed relationship with food and fitness. Healthy doesn’t have to be hard!

Subscribe
https://youtu.be/xz9u4pUPFA0

Instagram

downhomedietitian

Healthy doesn't have to be hard.
Dietitian | Exercise Physiologist | Speaker | Youtuber
Building a small permaculture homestead in WA state

Becki Parsons
Choosing to work with a dietitian is NOT "turning Choosing to work with a dietitian is NOT "turning yourself in" to the food police! It's finding a teammate to help you find the eating plan that works for you. I frequently joke with my clients that they are dating healthy changes and I am their matchmaker - it's not about forcing your life to fit a plan, it's about finding the plan that complements your life AND helps you meet your goals and feel your best without being miserable or deprived!
.
Ready to give it a go? Click the link in my bio to schedule an in-person or video appointment!
.
#diet #dietitian #nutrition #nutritionist #wellness #health #healthy #eathealthy #loseweight #weightloss #fitness #lifestylechange #exercise #eatwell #fuel #fuelyourbody #food
Our perennial garden is expanding with a low-maint Our perennial garden is expanding with a low-maintenance veggie you plant once and harvest year after year! Click the link in my bio to visit my YouTube channel and watch the full video.
.
.
#garden #gardening #perennial #veggie #veggiegardening #veggies #asparagus #growingasparagus #health #healthy #homegrown #gardener #homestead #homesteading #wellness #nutrition #easy #eatlocal #growityourself #fiber #diet #dietitian #weightloss #healthyeating
Happy meets healthy: prioritizing your favorite fo Happy meets healthy: prioritizing your favorite foods!

At a restaurant, you are presented with so many options: appetizer, drinks, sides, entrees, extras, dessert...

An all-or-nothing "diet mindset" would say turn it all down - eat a grilled chicken salad with a water. Deprive, deprive, deprive.

An all-or-nothing "not dieting right now" mindset would say to get it all - absolutely anything and everything that sounds good to you. Then feel guilty for having done it. Promise yourself you'll start your "diet mindset" again Monday.

I'm here to say that all-or-nothing thinking stinks. It isn't healthy OR happy. It's miserable. Your healthy life SHOULD include your favorite foods. AND healthy foods that make your body happy.

It was a busy, restaurant-filled weekend as we celebrated our son's birthday as well as Mothers' Day. I prioritized the options at each restaurant and meal that make me the happiest - sourdough toast, two servings of sweet potato fries...HAPPY. I made changes somewhere else to get plenty of protein, fiber, vitamins, and minerals...HEALTHY. You CAN have both.

.

#healthy #happy #nutrition #fitness #wellness #weightloss #eatingout #restaurant #diet #dietitian #nutrition #dietitianlife #loseweight #eatingwell #veggies #protein #fruit #carbohydrates
#wildflower #nocaptionneeded #wildflower #nocaptionneeded
What a great horse blessing day! Thank you to my p What a great horse blessing day! Thank you to my parents for this gorgeous new saddle pad for my birthday. A gift for my horse is a gift for me!
.
If you're a horse person, you'll know the great joy it is to share your horse with a currently horse-less horse lover. For 17 years I was that horse-less person and I would have gladly cleaned stalls for hours just to be in a barn again...my aunt Mary has the horse bug too and hasn't had a horse since her sweet boy Pal in high school. This weekend she came to visit for the first time since I got Blue Belle and it was such a joy to watch Blue Belle light up Mary's face as she got to groom and ride. ♥️ Plus my mom got to ride for the first time in years, and we talked about their memories of riding their Grandma's horse Sugar. Horses are such a gift!
We just added a few hundred new members to the hom We just added a few hundred new members to the homestead! Click the link in my bio to watch my latest video on our new hive of honeybees!
.
#honey #honeybees #garden #pollinators #gardening #hive #homestead #beekeeping
We recently got back from a Hawaiian vacation with We recently got back from a Hawaiian vacation with our family that's been 3 years in the making...we are so grateful to have gotten to go and enjoy all kinds of Hawaiian foods! Click the link in my bio to watch my recent video with tips for eating well - like really, really deliciously well- on vacation.
Tulips are starting to bloom! The patience bulbs r Tulips are starting to bloom! The patience bulbs require is such an effective teacher that good and beautiful things are worth the wait.
Just got back from an amazing and much-needed Hawa Just got back from an amazing and much-needed Hawaiian vacation...looking forward to taking all that restful peace back to work in the garden!

#hawaii #kauai #poipu #beach #sunset #vacation #beautiful #restful #peaceful #happy
We planted an orchard!!! Click the link in my des We planted an orchard!!!

Click the link in my description to watch my latest video on planting a small permaculture orchard on our homestead! I'm so excited about this investment into our food production - now to wait 2-4 years for a decent harvest... #patience
Load More... Follow on Instagram
  • Planting a Small Permaculture Orchard on our Homestead
  • How Much to Plant in Your Vegetable Garden
  • Recipe: Immune Boosting Winter Smoothie
  • Choosing an Exercise Plan you can Stick To
  • Working Toward Your Health Goals When Life is Busy or Stressful

Categories

© 2021 All rights reserved.

Log In

Forgot Password?

Not registered yet? Create an Account