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

Trim Healthy Mama Week 3 Review

 

My three weeks on Trim Healthy Mama have finished and it was certainly a learning process! I wrapped up the whole experience with this tasty taco salad S meal at a friend’s taco birthday party.

 

 

The Good

 

The plan is cheaper overall than I anticipated – it only cost me extra the first week when I stocked up on some special ingredients.

I made two good baked things! If you’ve been following along, you know I’ve struggled to make edible baked goods on the Trim Healthy Mama Plan. I took a break from baking after a few flops my first week, but I got back to it this week. At first I had some duds – pumpkin chip breakfast cake was meh, and these lemon blueberry muffins (while pretty) were just not yummy.

 

 

The first delicious almond flour foods I made were these pizza puffs (for which I will soon provide you the recipe)! They were really tasty dipped into my 5-minute heart-healthy pizza sauce.

 

 



The second were these low-carb, gluten-free thin mint dupes from All Day I Dream About Food. The recipe was posted in a Trim Healthy Mama Facebook group and I had to give them a try. I thought they might be better than some of the other almond flour baked goods I’ve tried since the actual cookie part is so thin (and drenched in chocolate…kind of hard to go wrong with that!). They turned out so well! Yum!

 

 

The Bad

 

My primary nutrition concern with Trim Healthy Mama was my suspicion that it encouraged too much saturated fat intake, though I wanted to wait until the end of my three weeks to see how the actual numbers shook out. Excess saturated fat intake is associated with inflammation (which is linked to a myriad of health issues) and is typically found in solid animal-based fats. There is potential for excess saturated fat intake on the Trim Healthy Mama Plan, since the S meals often contain cheese, creamy sauces/dressings, and are cooked in butter. As yummy as stacking all those fatty goodies into one meal can be, from the get-go I have been concerned that the Trim Healthy Mama Plan would take this aspect a little too far.

To put numbers into the mix, my recommended daily saturated fat intake is 20 grams per day and while I was on the Trim Healthy Mama Plan, my daily average saturated fat intake was 31 grams. I have to say that I expected the average to be even higher than that, but regardless it is about 150% higher than current recommendations. Fortunately, the blood sugar regulation portion of the THM plan helps prevent inflammation, but the saturated fat aspect promotes it in another way. It would be best to reduce inflammation both through blood sugar regulation and moderation of saturated fat. If a client of mine is interested in following Trim Healthy Mama, I will encourage them to either limit S meals or to limit sources of saturated fats from S meals to prevent inflammation.



 

The Numbers

 

Recommendation Week #1 Week #2 Week #3
Weight change -1 lb  +.6 lb  0 lb
Body fat change -.3% 0%  -.4%
Waist change -1″ -.5″  0″
Avg. daily calorie intake 1700 1679  1557  1715
Avg. daily carb intake 170-200 g 120 g  135 g  135 g
Avg. daily protein intake 65-80 g 97 g  90 g  89 g
Avg. daily fat intake 40-55 g  81 g  75 g  85 g
Breakdown of meal types 10 S meals

10 E meals

 13 S meals

8 E meals (and lots of E snacks)

9 S meals

8 E meals

2 Crossover meals

# of cheats 0 3 (1 intentional, 2 accidental cheats with non-whole grain sourdough bread) 1 (intentional Valentine’s date cheat at Fujiyama’s – yummy!)  2 (both intentional, 1 burger/fries after a day of snowboarding and 1 tea party with my niece!)
 Grocery Cost  $100 (normal weekly grocery budget)  $125  $92 (yippee!)  $102

 

What I Learned

    • I do not like almond flour. I can’t help it. If I can taste the almond flour, there’s too much almond flour. Extracts and zests are helpful, but not enough to overcome the nasty that is almond flour in muffin form. I gleefully threw away the last little bit from the bottom of the bag this morning.
  • I can definitely get by with fewer carbohydrates than I tended to eat before I started this project. It’s a good reminder to not let taste overcome true hunger!



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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
Can’t see a difference? Neither can I. Because Can’t see a difference? Neither can I.

Because it’s only been 1 month.

Since my back surgery I’m focusing on form and the safety and longevity of my body rather than progress for progress’ sake.

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I’m here to get my clients un-stuck. Being heal I’m here to get my clients un-stuck.

Being healthy is not always easy, but it shouldn’t have to be so hard either. It gets hard if:

❌ Your body doesn’t digest, absorb, or metabolize properly

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Stop shaming people for enjoying their food! Eat Stop shaming people for enjoying their food!

Eat the things that bring you joy.

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Support your soul foods with foods that nourish your body.

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And there are dozens more… Brain fog, sleeping And there are dozens more…

Brain fog, sleeping too much, not sleeping enough, digestive issues, slow healing, worsened depression and anxiety…

Basically, if your body isn’t getting the nutrients it needs, anything else in the body can go wrong.

I share this for anyone who is considering a low-calorie, high-exercise life in the next couple of weeks.

DON’T MAKE IT SO HARD!

Not only is that a miserable existence, you’re actually leading your body into a slower metabolism, totally freaking it out, and teaching it how to store fat better in the future.

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✨ Be patient. Losing fat and keeping it off is not a quick business…it’s a slow and steady vibe. Doing it in a way that supports your metabolism will leave you FAR healthier in 6 months than a quick fix now that drops 30 lbs, lowers your metabolism, and causes you to gain it all back.

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I don’t hand out fish around here. 🐟 I pass o I don’t hand out fish around here. 🐟 I pass out fishing rods and teach you to use them. 🎣

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🌟 If you can keep perspective when things seem to be moving more slowly than you’d like.
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Liz came to me looking for help with PCOS and horm Liz came to me looking for help with PCOS and hormone regulation to start her family. 

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Save this post!! Hormones basically control every Save this post!!

Hormones basically control everything in your body. When they get wonky, all kinds of things can go wrong.

If you’re suffering from any of these symptoms, know that it isn’t “normal,” and that you don’t have to live with it! Try this:

☑️ Make sure that you move AND rest regularly. Six days a week of high-intensity exercise is too much for your adrenal system. Sorry, not sorry. Switch it up for lower intensity exercise like yoga, Pilates, or muscular endurance strength training a couple days a week.

☑️ Incorporate as many different plant foods as you can throughout the day…it’s easier than you think. One smoothie or oatmeal with fruits, seeds, and almond or peanut butter can easily have 8 or more plant foods in it. Add a salad, mixed veggies, or a veggie soup at some point and you’ve got another five.

☑️ Have a cortisol reduction plan. This means regular activities you do to blow off steam and relax. From nature walks to reading, from deep breathing to journaling, from meditative martial arts to music, there’s something for everyone. Find your things and plan to do them regularly.

☑️ Eat at least one fat source at every meal: nuts (PB and AB count!), seeds, avocado, fish, meat, dairy, or oils.

☑️ Eat enough. This is tough to make a blanket statement for, as everyone’s needs are different. But if you’re worn down and things in your body don’t seem to be working properly, you are likely undereating. Find a dietitian to help you dial in if you aren’t sure.

If implementing these hormone health strategies doesn’t help, dig deeper. Find a functional doctor or dietitian who can run some hormone testing and get to the root of the problem. Sometimes it takes more than lifestyle changes to solve.

Save this post and come back to it.
Share it with someone you know who is suffering these symptoms.

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Share this post with your workout buddy...or tag s Share this post with your workout buddy...or tag someone to ask them to BE your workout buddy!

The secret to improving your health is persistent consistency.

No hack,
no cleanse,
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no tonic,
no juice...

Persistent consistency with:
Mindful fueling.
Regular movement.
Hydration.
Sleep.
And having an exercise buddy doesn't hurt!

Share this with your gym buddy to let them know you appreciate them! 😉
Tag someone you would LIKE to be your workout buddy! 💪

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