My second week of Trim Healthy Mama has passed and I have to say – it went much better for me than last week! I found my groove, took a break from baked goods, and added in S Helpers to prevent low blood sugar. These changes made quite a difference in my quality of life.
The Good
I picked up a few useful products this past week – Laughing Cow light cheese, low carb wraps, and sprouted whole grain bread – that made my life a bit easier. The cheese helped me create more savory E options, which I had struggled with during my first week on THM.
I’m not ready to say that I give up on baked goods (in fact I have an almond flour pumpkin chip cake in the oven – fingers crossed it’s edible!), but I kind of took a break from them this week. I really wanted to take this three weeks to play around with grain-free baking since THM requires it and doing so would bulk up my recipe stash for my gluten-free clients, but boy my first week was a crash and burn. I tried a couple of different almond flour recipes that were really flavorless, but powered through eating them so I wouldn’t waste anything. That burned me out a bit on my almond flour experimentation and I didn’t even bother with any of that this week. It made life easier. I have picked out a couple of recipes for my last week (armed with tips from THM groups online!) and I’m ready to try again.
S Helpers make me happy! I felt much better and had no trouble returning to my usual workouts and energy levels once I got just a teensy bit of carb added in to my S meals. It also made me much happier just to have the option to pick even one little portion of carb. Yay for fewer restrictions!
A very unexpected plus was that after I bought all of the expensive extra stuff the first week, my grocery budget actually dipped down a few dollars this week. Who would have thought?
The Bad
Honestly, with the exception of still needing a solution to grain-free baked bads (I’ve had more bads than goods so far), I don’t have too many problems to report this week. I have found ways to navigate some of the roadblocks I met with in the beginning, and my S Helpers have fixed my hanger (as in hangry) problem. Can’t complain too much!
The Numbers
S meals were definitely the favorite this week because S meal + S helper = happy me. I ended up eating mostly E snacks in between to keep my energy up. My average carb intake was higher (but not by a lot) and my average fat intake was lower (but not by a lot). Interestingly, I was much more satisfied with fewer calories this way, because carbohydrates addressed my blood sugar fluctuations and are also lower in calories than fat.
I gained half a pound this week – could be nothing at all (weight fluctuation is totally normal and need not cause frustration) – but it’s most likely increased water retention in my muscles. Last week I know my glycogen (glucose storage in my muscles) was low because my blood sugar was running low and I could feel the drag in my workouts. Glycogen and water are friends, so whenever your glycogen stores are full the glucose is often hanging out with a bit of water. Since my waist circumference decreased and body fat stayed the same this week, that is the most likely cause of that change.
Recommendation | Week #1 | Week #2 | Week #3 | |
Weight change | -1 lb | +.6 lb | ||
Body fat change | -.3% | 0% | ||
Waist change | -1″ | -.5″ | ||
Avg. daily calorie intake | 1700 | 1679 | 1557 | |
Avg. daily carb intake | 170-200 g | 120 g | 135 g | |
Avg. daily protein intake | 65-80 g | 97 g | 90 g | |
Avg. daily fat intake | 40-55 g | 81 g | 75 g | |
Breakdown of meal types | 10 S meals, 10 E meals | 13 S meals, 8 E meals (and lots of E snacks) | ||
# 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!) | |
Grocery Cost | $100 (normal weekly grocery budget) | $125 | $92 (yippee!) |
What I learned
- Protein is key for satisfaction (especially with E meals) – Do any of you ever know something, then for some reason knowing doesn’t help you actually put that knowledge into practice? No? Just me? Okay. See, I know very well that protein is satisfying, but I was really reminded of that when I ate an E meal without a sufficient amount of protein. My stomach was a-rumblin’ much sooner. This is exacerbated on Trim Healthy Mama because fat is also a satisfier, but E meals are low fat, so ya gotta have that protein.
- For me, the “personal choice” products from the book are necessary – In the Trim Healthy Mama Plan book, the authors provide options for products that can make your life easier. They acknowledge that some food purists (those who like to make ev-er-y-thing from scratch) are not likely to want to use the products. I am not one of those people. I like to cook and I make a lot of things from scratch, but I’m in the middle of that spectrum, baby. I’ll take efficiency if you’ve got it.
- I prefer to have my meals be S (with S helpers) and snacks be E – This combo keeps my energy (in the form of blood sugar) up throughout the day and gives me the greatest feeling of flexibility and choice.
- Use spices, extracts, and zests to improve the flavor of baked goods – This was a tip from the THM boards I surveyed for help with my baked goods. I haven’t had the chance to test it yet but I’ll let you know after I pull that pumpkin cake out and sample it!
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.