Trim Healthy Mom notes
by Michael V. Hannigan · 24 things on Twos
- Notes from the "Trim Healthy Table" cookbook by Pearl Barrett & Serene Allison. Jennifer has been using this plan successfully for years. Highlighted blocks are my words; all others are straight from the book.
- Choosing foods that are kind to your blood sugar is known as a low-glycemic approach to eating. Notice we said "low glycemic," not "low carb."
- The new diabetes drugs (GLP-1 agonists) that are being hyped for weight loss all do the same thing. Control blood sugar spikes.
- Goodbye sugar and white flour ... you will also be parting ways with white potatoes for a while.
- Sugar-free does not mean the use of artificial sweeteners. ... Pure stevia or blends of stevia mixed with erythritol or xylitol (which are blood sugar-friendly sugar alcohols) are the sweeteners we use. ... Monk fruit extract is another natural sweetener that is also plan-friendly.
- Anytime you see the words "white or wheat flour" on a label, just replace those words with the word "sugar," since that is what most flour-based foods become once they hit your bloodstream.
- Fight chocolate with chocolate.
- This is why Jennifer is always eating very dark chocolate.
- DON'T EAT FATS AND CARBS IN THE SAME MEAL IF YOU WANT TO LOSE WEIGHT! (Their emphasis)
- Your body burns through either the carbs or the fats alone in a faster time than it has to burn both.
- "S" stands for Satisfying meals because this type of meal includes yummy fats. ... "S" meals always include protein, either lean or fatty, but also allow for other yummy fats such as oils, cheese, or butter.
- Essentially, "S" meals are low-carb meals.
- We do want you to eat lots of veggies with your "S" meals, though, so don't ever bother counting those as part of your 10 grams ... have at 'em!
- "E" stands for Energizing because this type of meal features carbs to boost your energy levels.
- "E" meals are low-fat meals.
- You need to keep your total "E" meal at or under 45 grams total net carbs.
- Protein will anchor every meal you eat, whether it is "S" or "E." ...
- Before every meal, ask yourself, "Where's my protein?
- You'll also fill your plate with other foods that match both "S" and "E" fuels. These are nonstarchy veggies, berries, and lean forms of meat and dairy. On THM, we call these sorts of foods Fuel Pulls (FP) because they don't offer your body ample fuels of fats or carbs; you're literally pulling those fuels out.
- Another question to ask yourself daily is, "Where are my greens?"
- There is no set order for eating "S" or "E" meals. You will change them up throughout the week, however you wish. ...You can do more "S" meals than "E" meals, but be sure to include at least five "E" meals per week.
- Fuel your body with a snack or a meal every three to four hours. ... Try not to go longer than four hours without some protein so your body does not fall into a catabolic state and break down your muscle.
- Your afternoon snack is very important to help avoid that afternoon crash, keep your metabolism revved, and stop you from making all sorts of crazy, off-plan choices because you are so ravenous. Your afternoon snack is not optional.