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Down Home Dietitian - Healthy doesn't have to be hard.
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Food Trim Healthy Mama

A day in the life of Trim Healthy Mama

I started the Trim Healthy Mama plan yesterday and I’ve been S-mealing and E-mealing all over the place! Yesterday was actually an interesting day for me to start because it wasn’t my normal routine at all. My dad had a (minor) surgery so I picked up my grandma and we headed to the surgery center to keep my mom company and help out. This change in schedule was a bit of a test for my first day since I was out and about for much of the day. Here’s a rundown of my first crack at THM:

 

7:15 am – Breakfast (E meal)

 

 

Breakfast time! It was trickier than I expected to come up with a meal, mostly because I do my grocery shopping on Mondays and hadn’t bought food specifically for the plan yet. I started with an E meal of oatmeal with strawberries, cinnamon, and stevia. On the side, I had some plain fat free Greek yogurt with a drop of vanilla and some stevia. I was concerned that this meal wouldn’t have enough protein to make it all the way to lunch, but I was pleasantly surprised that I didn’t get hungry until 11 am. I tossed some oranges in my bag for a snack but never did eat them.



11 am

Dad went in for his surgery and our stomachs were starting to rumble. I volunteered to drop off dad’s prescriptions and grab us some lunch to bring back. Most of the portable options in the vicinity of dad’s pharmacy were fast food. I remembered reading the chapter in the Trim Healthy Mama Plan about eating out. The authors say S meals are the easiest to do while eating out because of the low-carb options at many restaurants. After some quick Googling for ideas on low-carb fast fooding, I discovered that Wendy’s has a lettuce-wrapped burger option, so I dropped off the prescriptions and headed over there.

 

12 pm – Lunch (S Meal)

When I was ordering, I was a little unsure how much food I would need to be satisfied. Generally, if I get fast food I order a kids’ meal or a cheeseburger with a small serving of french fries. French fries are a no-go on the Trim Healthy Mama plan because they are high in both fat and carbohydrates (not to mention that they are made of white potatoes, which are also discouraged). I’m a sucker for a salty carbohydrate so honestly that was a bit of a bummer. I planned to order a lettuce-wrapped cheeseburger but then wondered if that would be enough when I’m used to also having a bun and some french fries too. I decided to embrace the concept of an S meal and got a double cheeseburger. Now, as a dietitian, I would consider this meal too high in saturated fat and too high in calories (not to mention sodium), but it fits the THM concept. I thought about ordering a side salad also but their online reviews were less than enticing.

 

 

The lettuce-wrapped cheeseburger was messy but delicious. I would order one any time! I noticed that eating a low-carb meal didn’t satisfy me as quickly as a balanced meal with carbohydrates does, but after 10-15 minutes the meal’s fat kicked in and I was satisfied for hours.

 

3 pm 

Time for grocery shopping! For the most part, I was able to buy the usual foods my family eats when planning for THM this week. The exceptions included a handful of specialty foods that are recommended to make the diet easier and more interesting to follow. I bought pressed peanut flour (a low-fat alternative to peanut butter, used mostly as a protein source in E meals), almond flour (for grain-free baking), and coconut oil (recommended by the plan for cooking, along with butter). These products were more expensive than the alternatives I typically buy and upped my grocery bill for the week by about $25. The containers I bought will most likely last for the next 3 weeks and probably beyond, so I imagine the extra costs will average out.

 



 

6:30 pm – Dinner (E Meal)

 

 

After running around a bit and making sure dad was settled at home, I ended up making a recipe I had planned for last week but never got around to cooking (and just so happened to be a type of burger…déjà vu, anyone?). I was able to use up the ingredients with just a few tweaks for THM. I put my black bean veggie burger (which didn’t hold together well but tasted  good) on a bed of lettuce and a slice of sourdough. I made baked sweet potato fries and a strawberry banana smoothie as sides. It was very satisfying and lasted all the way until bedtime!

 

Overall, definitely not a bad day. It’s taking a bit of getting used to, thinking carefully about all of the parts of my meal to make sure to balance fuel sources per the THM plan. I have a feeling my husband and boys will particularly love the S meals I have planned for the week!

 

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.

 



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Down Home Dietitian

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

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I am OVER confusing advice, disgusting diets, and boring exercise.
Healthy doesn't have to be hard!
➢ Registered Dietitian
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Functional Dietitian | Exercise Physiologist | Speaker
Trauma is a common root that needs special support Trauma is a common root that needs special support.

In the documentary, both Tracey and Joelle mentioned how abuse related to their journeys with obesity. Trauma can lead to weight struggles in several ways:

- dysregulated cortisol
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When this is a piece of someone’s puzzle, it needs to be addressed to help them understand the neurochemistry that patterns their habits, and provide them with tools to address and change those patterns.

It’s a rare person who can dig their way out of food and weight struggles without addressing these root causes - it’s not common knowledge!

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Focusing primarily on speed of weight lost is almo Focusing primarily on speed of weight lost is almost never healthy.

Instead, find other indicators of progress:
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All together, they will be able to give you a far more accurate picture of whether or not you are making strides with your health or not.

Being married to numbers on the scale is a direct path to discouragement when it inevitably fluctuates.

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Different people need different approaches. Some Different people need different approaches.

Some people LOVE to sweat hard and feel the burn.
Some people NEED to have fun working out or they won’t stick with it.
Some people THRIVE on repetition and routine that minimizes decision making.
Some people MUST have flexibility or they will feel hemmed in.

As a practitioner, you have to get to know your client well enough to make recommendations that are a good fit for them. I often joke with my clients that they are eating healthy changes and I am their matchmaker. It’s my job to get to know them well enough to introduce them to really good potential partners. We may not always get it right the first time (and hey, bad dates are always a bummer), but I learn how to tailor things to them even more through the process.

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Skinny does not equal healthy. Healthy does not eq Skinny does not equal healthy. Healthy does not equal skinny.

Your habits are FAR more closely-tied indicators to actual health outcomes (likelihood of getting sick or dying) than your weight.

Here’s one study on that: https://www.jabfm.org/content/jabfp/25/1/9.full.pdf
Here’s another: https://www.bmj.com/content/bmj/370/bmj.m2031.full.pdf 

Now, typically if someone has a healthy lifestyle are they likely to lose weight? That depends on a lot of factors, but in many cases yes. That’s why we do find some connection between weight and health outcomes, but that’s confounded by a lot of factors.

Also, the method and rate of weight loss can impact just how healthy that weight loss is.

Here’s the article on how the contestants’ metabolisms were affected: https://pmc.ncbi.nlm.nih.gov/articles/PMC4989512/

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Thank you SO much to every single person who submi Thank you SO much to every single person who submitted a vote for me - I am so grateful for your support. ❤️

This means so much to me, and I am honored!

P.S. @evergreen_familychiro won Best Chiropractor too, so you can now see the best Chiro and best RD in one place! 😉
It’s not as simple as “eat less, move more.” It’s not as simple as “eat less, move more.” 

Heck, it’s not even as simple as weight loss = fat loss.

Anyone who has ever tried to lose more than 5 lbs knows that.

1. Your weight doesn’t tell you if you’ve gained or lost fat, it tells you the sum total mass of your skin, bones, organs, digestive goodies, muscle, fat, and water.

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3. Your metabolism (the number of calories you burn) is not a fixed target. Your thyroid, adrenal system, eating patterns, movement patterns and more are constantly compensating, adjusting, and adapting. Just “eat less and move more” oversimplifies what can be a very complex concept. About half of my weight loss clients lose weight when we add calories, because of these adaptations.

4. Functional disruptions can freak your body out and make it resistant to fat loss. Gut dysbiosis/malabsorption, PCOS, and stressed-out adrenal systems are issues I see often. If you don’t address the functional root, you can deficit all you want and you may or may not see significant change.

So don’t bet everything on “eat less and move more.” It’s a good place to start for many, but if it isn’t working, dive deeper and find out why not. Want some support for your fat loss journey? DM me to get scheduled - it’s covered by most major health insurances!

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Lots of exciting things available in this partners Lots of exciting things available in this partnership! DM with questions or to get booked!

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Nutrition counseling is covered by most major insu Nutrition counseling is covered by most major insurances! DM me for an insurance verification or if you're ready to get scheduled!
Thank you so much for the nomination! You can vote Thank you so much for the nomination! You can vote daily through 5/9 by visiting votesouthsound.com and selecting Health & Beauty > Nutritionist/Dietitian > Becki Parsons Nutrition & Fitness. I am so grateful for your support!
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