THM Simplified

Welcome to 2017! It has been two years since I wrote my first attempt at explaining THM in 3 simple points. Since then, my wife and I have continued to adhere to the THM lifestyle with continued success; even with Ruth being pregnant (with our first!), she has done well to stick with it for the most part.

I had some readers comment that my previous post was too wordy so here is an attempt at simplifying the simplified version of THM. I will make a few more points:

  1. Food is meant to be enjoyed. While over-indulgence (gluttony) is wrong, I should not need to starve myself or abstain from good tasting food in order to keep the pounds off. THM lets you do this. Enjoying great food should be a guilt-free experience.
  2. How much you eat is not the problem; When you eat and what you eat it with makes all the difference. Let’s address these:
    1. When: Eat every 3 hours – there are two sides to this –
      1. Don’t snack more often than 3 hours – give your body a chance to burn the fuel
      2. Don’t fast more than 3 hours – it is like letting the fire go out. You need to keep your metabolism going.
    2. What you eat it with: Combining your food is the backbone of the THM lifestyle;there are three main categories of food:
      1. Protein: Critical in bodily function of muscle, bone, collagen, skin and virtually every organ in your body. Protein in your food should be the building block of every meal. High protein foods include white meat (chicken, turkey, white fish, etc), lintels, black beans, soy beans, nuts, milk, egg whites, etc.
      2. Fats: high calorie fatty (predominantly triglycerides) fuel that leaves you feeling satisfied after a meal. Fats are needed to maintain a healthy diet. These foods include red meat, egg (with yolks), fish, cheeses, milk, nuts, avocados, etc. They are harder to break down than carbs but once they start burning, look out, your metabolism will be kick started!
      3. Carbs: easy access fuel source often responsible for spiking your blood sugar/insulin. More commonly known as starches and sugars. There are 2 types – simple and complex…think, simple carbs – burn quickly, readily available and thus store easily – sugary foods/drinks, fruit juices, white bread, etc – you want to avoid these. Complex carbs– more difficult to burn, won’t spike your blood sugar; examples are oats, rye bread, Ezekiel bread, etc. –  these are good but in moderation and paired properly.

This is where the “satisfying” (S), “energizing” (E) and “fuel pull” (FP) meals come in.

  • “S” meals/snacks combine proteins with fats and are very deliciously satisfying – your body uses the fatty fuel for energy.
  • “E” meals/snacks combine proteins with good carbs and give you lots of energy (i.e, recommended before sports etc.) – Your body uses the carb based fuel for energy.
  • “FP” meals/snacks are either just protein or neither protein, carbs or fats – more a filler snack – your body uses stored fuel for energy (sugar in your blood or stored fat – yay!). See Ruth’s post on Fuel pull plan.

3. Avoid bad foods: There are certain foods that are just bad. These include (but are not limited to):

  • Pop/Soda (including diet pop/soda) and fruit juices/shakes – this is basically liquid sugar or diabetes in a can!
  • Sugary foods: candy bars, candy, ice cream, sugary cereals,
  • Fast food – burgers, fries, chips, etc – I don’t know how the government food regulation boards still allow this stuff to be sold…I personally believe it is arguably as bad or worse than smoking cigarettes.

Take some time and visit the official Trim Healthy Mama site. I recommend purchasing and reading the book (Canadian customers click here, American click here). I also highly recommend purchasing the THM food products, especially the sweeteners and protein as they are the best quality I have found and reasonably priced (again, (Canadian customers click here, American click here).

Please bookmark this site! Take some time and explore some of the great recipes that Ruth has posted on here. We would greatly appreciate it if you “like” and “share” our posts on Facebook/Pinterest/Google Plus. Also, ask us questions, we are grateful to help.

It is a new year again! This is the time for a new start and a new you!

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Surviving the Holidays

It is that time of year again! Family, friends, food and more food! The Christmas season is definitely one of my favorite times in the year, but trying to be good and follow THM to the letter of the law is certainly a challenge especially with all those holiday parties and amazing potlucks!

The first thing I will say is don’t let a few cheat days stress you out and dampen the mood of the holidays. On the other hand, don’t go crazy and throw all restraint out the window! The key here is moderation. Here are a few tips to surviving the holidays without having to sign up for another gym membership come January:

1. Avoid the beige items on the potluck table.

I know this is next to impossible but when the food is on the table and there are so many choices it is hard to not try everything. Things that are beige are generally high in carbs. Remember, this is a rule of thumb and there are exceptions.

2. Bring THM friendly snacks (for you and others of course): check out the “THM Snack Ideas” and “THM Side Dish” in this blog for some ideas. Bringing THM friendly items gives you a delicious and guilt-free way to enjoy the occasion!

3. Eat when you eat; avoid snacking: This is what I struggle with the most! So much food just sitting around begging me to snack! Try eating every 3 hours. Plan your day around meal times and try to fast in between. One trick my brother taught me was to grab a coffee (black) prior to going to the Christmas party/event as coffee tends to suppress the appetite and you end up eating less; plus, who doesn’t love another excuse for more coffee!

These are just three tricks…do you have any tricks to staying semi-on-plan during the holidays? Comment below!

Merry Christmas

 

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What’s up with the ads?

Ok, I may have some explaining to do. What’s up with the ads on this site?

I am sure you noticed recently that we started displaying ads on here. Ads are very commonplace on the internet; in fact, it is hard to visit a site these days that doesn’t have ads plastered all over it! Rest assured, we aren’t going for the “plastered” look with this blog; that’s why I am writing this post. We want your feedback – if there are questionable ads, or annoying ads that make this site unpleasant for reading, let us know by sending us a note and we will have them taken care of. 

This said, I want to explain some things about the ads on this site: from time to time, someone shares a post that drives viewers here (we greatly appreciate people reading about our experiences with THM); even one share can often bring thousands of visitors so keep it up!  We are deeply humbled when people show us appreciation and support for our posts by clicking “like” or “share” or “pin”, etc.

The ads on this site are personalized to your internet browsing history and so should be relevant to you. Clicking these advertisements will not give you viruses – they are real people advertising based on your interests. Actually, clicking on them generates revenue (a very small amount albeit) for the site which helps pay the expenses of running a blog. I would encourage you to:

  1. Click on an advertisement if it appeals to you. Most of these ads are from small businesses just trying to grow through online marketing and they think they have something you might like!
  2. More importantly, notify us if there are any inappropriate ads that make it to our site. I have been nervous from day 1 that something inappropriate could pop up on your computer screen. We want this site to be clear of all questionable material – a safe screen to leave open on your browser.
  3. Check out our affiliates: bulk herb store –> (link is on the right hand side of the blog). Or, visit the original American THM store to purchase products if you live in the US (most of our readers) our our Canadian THM store for those in Canada.
  4. Bookmark this page. “Like” it. “Share” it. Comment on it. The bottom line is that we love hearing from people. It encourages us and helps us encourage others.
  5. Ask questions. Sometimes I have the time to write blog posts but I have “bloggers block” and don’t know what to write about. Tell us what you are struggling with. Are you having a hard time explaining THM to your husband? Do you struggle with staying on plan? Need help with meal plans or recipes? Do you find your friends/family give you a hard time about being “on plan”? Do you get comments that annoy you regarding being on THM (i.e., from family/friends)?

Well, I hope this clears some things up for our readers who we greatly appreciate. May God bless you all. Happy THM’ing

 

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Attention Coffee Lovers: The Jarvesso (Dairy-free option)

People who know me know that I am a big coffee fan; however, now that summer is here, it is often too hot to sit down and enjoy a nice cup of hot coffee; it is just too much and I find myself overheating! I don’t mind iced coffee every now and then but the ones you buy from coffee shops are typically far too weak (for my taste) by the time the ice melts or sometimes they come sweetened, which we know is a no-no if we want to stay on plan! If only there was an on-plan, ice-cold, strong-coffee-flavoured drink, with enough punch to satisfy my cravings on a hot summer day…introducing the Jarvesso!

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“Looks like an ice coffee” you say. It is, but the Jarvesso is so much better. This is one drink you HAVE to try and here is how to do it:

Espresso

Start with a double espresso
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Fill a mason jar or your favorite mug full of ice…

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Pour espresso over the ice and add cream (if you prefer) and sweetener to taste (again, only if you prefer) – see the link for THM Stevia (Canadians) or THM Stevia (Americans) NOTE: for a dairy-free version of this, toss the double espresso into a blender with a sprinkle of Xanthan Gum (~1% by volume or ~1/8tsp) for a creamy texture – careful not to add too much or it will thicken too much. Pour blended espresso onto the ice!

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So now you can enjoy this amazing, profoundly simple coffee substitute on those hot summer days!

Ok, so where does the name come from? It is from a friend of mine, James Jarvis, a fellow java enthusiast. He came up with the drink and was tired of explaining what he wanted at his local coffee shops, so he coined the name Jarvesso and it stuck!

For Canadians who love their Timmies, ask for a Jarvesso at your local Tim Hortons! When they look at you funny, say “medium cup of ice, double espresso, one cream” – they will catch on immediately. The best part is that it is only $1.50; cheaper than a medium coffee! If you enjoy the drink, “Like”, “Share” and hashtag #timhortons #jarvesso and hopefully they add it to the menu if we make it a “thing”!

Thanks for reading! Let me know what you think by commenting below.

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Does Scientific Research (Still) Support the THM Plan?

I’ve wondered this question for a while. I know and trust that the THM authors did their research when they wrote the book but I can’t help but think: “If what a couple Aussie sisters from Tennessee have wrote about can be so effective and make so much sense, then what is going on in the Scientific Community? Are they discovering the same things? Are they coming to the same conclusions?”

It turns out, they are, and I absolutely love this fact. Here’s why.

I would say that the fundamentals of THM and what the authors write about are based and rooted in the Bible. This is what appealed to me most when I first started looking into this lifestyle. I am continually coming across scientific articles in support of the THM lifestyle. It isn’t that I need these to have renewed faith in the Bible or that I need constant confirmation that the Bible lines up with *true* scientific findings; I am also not on the sidelines of the Science vs. God debate fist-pumping and yelling “Hoorah” for the God team! I would say my response is the natural one of any child of God: worship from a regenerate heart in appreciation for His grand design. “Knowledge may make us proud but grace humbles”.

Check out the most recent article I found:

Extended daily fasting overrides harmful effects of a high-fat diet: Study may offer drug-free intervention to prevent obesity and diabetes

A quote from the article says: “For the last 50 years, we have been told to reduce our calories from fat and to eat smaller meals and snacks throughout the day. We found, however, that fasting time is important. By eating in a time-restricted fashion, you can still resist the damaging effects of a high-fat diet, and we did not find any adverse effects of time-restricted eating when eating healthy food.”

Disclaimer: This post is by no means a jab at the Scientific Community as I would consider myself to be a part of such. I am merely observing the most recent findings backed by scientific data an comparing them to the lifestyle choices I have made since my introduction to THM.

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3 Things YOU Need to Start THM

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I’m an “all in” kind of guy.

I like to go full out when I do things and once I jump in, the only option is to swim! Can you relate? Here’s another tidbit about me: I love being prepared for something. We’ve all been in that kind of situation: you are camping and someone asks for some obscure tool (say a tire patch kit). It brings me great pleasure to be “that guy” who responds “yeah, I got what you need!”

What about trying THM? Have you had a few rough starts? I remember one year ago (when I was 35lbs heavier), being frustrated because of all the restrictive diets out there. I even tried an apple cleanse (don’t ask me how I got the idea…definitely don’t ask for the detailed results!); talk about restrictive! Apples and apple juice for 3 days straight! I assure you that while there are certain retrictions with THM, it is all about having the freedom to still enjoy great tastes!  The key to you (and your loved ones) being successful with THM is being prepared! In this post, I’m going to try to help you with just that in 3 alliterated points (as seems to be my way of writing!)

1. You need Reliable Resources: We have found that the THM book is an essential resource in trying the “plan” successfully. This seems like it should be pretty obvious. The book has all of the research and rationale that makes the “plan” what it is: a healthy way to enjoy great food that makes sense and is based on the Bible. Now, I know the book is really thick and daunting to attempt to even begin reading. If you are having trouble getting started or grasping the main ideas in the book, I suggest reading my post THM Review in 3 Points. You can buy the book a bunch of different places (we sell it in our secure online store but you can purchase it on multiple online stores). In addition to having the book, use the online resources available to you. This site for example is free and the reason we have it is to share THM knowledge, experiences and products with our readers! It has lots of examples of meals and substitutes and we try to add to it often to keep in relevant and current – it even has examples of things that are foreign to the new THM’rs like “fuel cycle” and interesting facts about stevia!

2. You need Satisfying Substitutes: I’ve always said that there is no point “white-knuckling” your way through a diet, only to end up on a binge of unhealthy foods when you finally give in! My brother has a different attitude (he has lost 30 lbs on THM as well): he says “if it looks like sin, it is sin! Likewise, if it tastes sweet, it is bad!” – for this reason, he abstains from sweets and any substitutes for sweet things (which is completely unnecessary). I think this is crazy so I send him pictures like this birthday cake Ruth made for me just to get him going! I am sure his mouth waters and his stomach grumbles when he sees the snacks I have the freedom to eat on THM. IMG_1216The bottom line is that you need substitutes; something to satisfy your cravings for donuts, pasta, pizza, etc. The problem with many of these substitutes is that you need special products you may not be able to pick up at your local grocery store. Ruth and I have found that the THM products such as pure stevia extract, peanut flour, oat fiber, sweet blend, protein powder and glucomanan are top quality and are reasonably priced (again you can buy these on our secure online store or from your local THM reseller). There are tons of recipes out there for you to try that are low calorie and sugar free! (Disclaimer: not all of the recipes that we have tried have been smashing successes! You will need to experiment a little to get the flavors “dialed in”). I often find myself saying “this is far too delicious to actually be healthy!” Has this ever happened to anyone else?

3. You need Positive Peers: It goes without saying that you need to be committed to trying the plan. In addition to your own commitment, you need to surround yourself with people who are going to support you. In my experience, there was plenty of support between Ruth and me; I am the perpetual optimist and was ready for a lifestyle change; she wanted to try THM – so it worked! however, I have 4 brothers. When my manly-man brothers started asking how I was dropping weight, their responses to my answer were always said the same way: “Trim healthy what?” or “Are you still doing the woman’s dieting thing?” or “Trim healthy Scotty Mommy”, etc. Trust me, I’ve heard it all! I can’t imagine that Ruth or I would have been successful with sticking to THM if it wasn’t for our mutual support. I think the men are most likely to resist the plan even though they can benefit the most from it. Fellas, in the end, the data speaks for itself! Trim Healthy Mama works – there’s no arguing that! Don’t be scared to try it just because there is “Mama” in the name. Do your wife/kids/girlfriend, etc a huge favor and show your support by jumping into THM together with an open mind and a positive attitude! Look for other people trying THM; get your friends involved; join a Facebook group; you can even send us messages or questions! The key is getting connected with people who will be supportive of your decision and mission!

Well, that’s it! So now that you know what you need, its time to take action! Time to gather up everything you need, and jump in both feet! Don’t forget to click “like” and/or “share” below and feel free to comment on this post! I’d love to hear from you! Happy THM’ing!

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Price Point: Stevia vs. Sugar

Ever wonder how Pure Stevia Extract and regular cane sugar stack up against each other when it comes to sweetness and cost? To the analytic mind, this question is certainly intriguing but if you are like me, the non-intriguing part is going back to high school where we all had to struggle through a dozen different methods of performing unit conversions! Well, my curiosity got the best of me today and I decided to scribble some information down. This post may not be of interest to everyone in the THM world but I would recommend sharing this with husbands, boyfriends/friends who are skeptical on the whole THM lifestyle and up to this point have used the excuse that the products are too expensive to justify going all in (regardless of gender, feel free to share this with your engineering friends – they speak this language!).

So here are my notes; sorry for the chicken-scratch writing!

My scribbles

My scribbles…


What I did was compare the two products below: Domino Cane Sugar (from Sam’s Club) and THM Pure Stevia Extract (click link see in THM store – Canadian readers click here). I used the THM conversion chart so my calculations are only as good as the accuracy of the chart. (Also worth noting is that I used typical Canadian prices and Canadian dollars)

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The results were not as I would have expected. Here are a few fun facts about the comparison:

1. Stevia is 170 times as potent as cane sugar by volume! So when you add it to your shakes/oatmeal/baking/icing,lemonade, go super easy on it! This stuff is powerful! Quick conversion: 1 tsp pure stevia extract = 170 tsp of regular cane sugar (or 3.5 cups).

2. Stevia is over 380 times as potent as cane sugar by mass! Think about this for a minute! The average North American consumes a ghastly 150-170lbs of sugar per year (Ouch!)! Make the switch to THM and you can have just as many sweet treats and great tasting food but only consume less than 0.5lbs of stevia! I don’t know about you but I find this fascinating. Quick Conversion: 1lb Pure Stevia Extract = 386 lb regular cane sugar

3. Stevia, although more expensive by volume and weight is actually significantly cheaper than purchasing the equivalent amount (in “units of sweetness” per se) of cane sugar. Sugar will cost you 20% extra and will keep adding on those unwanted pounds. Quick Conversion: your average 160lbs cane sugar consumption per year = $89.81; equivalent to 0.41lbs pure stevia extract = $74.46

In conclusion, I have to say that I was surprised at these findings. I knew stevia was far more potent than sugar but I had never really quantified it. The purpose of this post is not to convince someone to try THM because of price; the plethora of health related issues caused by copious amounts of sugar consumed in our diets ought to be reason enough to give this a try. Rather, my goal was to determine just how these sweeteners stacked up against each other in terms of sweetness and price. As a husband who found THM to not only work in improving my health, but to make sense in my mind, I am recommending that all skeptics and nay-sayers out there ought to give this a chance. Still unsure? Check out my post: THM Review in 3 points or THM – His Perspective

Like this post? Click “like” and “share” below.

 

 

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Fearfully and Wonderfully Made

We live, blessed by God.

I love the verses in Psalm 139, no matter what size, shape or the genes you have, His word holds true and you are fearfully and wonderfully made. Don’t let the world around you determine or define who you are. Let God’s word speak to you and know that He has created you with a purpose and He is making you into the beautiful person you are.

O Lord, you have searched me and known me!

 For you formed my inward parts;
    you knitted me together in my mother’s womb.
 I praise you, for I am fearfully and wonderfully made.
Wonderful are your works;
    my soul knows it very well.
 My frame was not hidden from you,
when I was being made in secret,
    intricately woven in the depths of the earth.
 Your eyes saw my unformed substance;
in your book were written, every one of them,
    the days that were formed for me,
    when as yet there was none of them.

 How precious to me are your thoughts, O God!
    How vast is the sum of them!
 If I would count them, they are more than the sand.
    I awake, and I am still with you.

Psalm 139: 1, 13-18

There are many definitions and ideas about what “healthy” is and looks like. It depends on who you ask. Some say its being active, some say it’s skinny, others may say it’s eating when you crave something, it could be as long as you have no major health issues the way you eat doesn’t matter, there are many ideas…knowing your body takes time. Learning the THM concepts has helped me figure out how my body works and has helped me to understand how to keep myself healthy. But most importantly God defines you as being fearfully and wonderfully made, take care of what God has given you.

The concepts in the book, Trim Healthy Mama, are wonderful and make sense! I love that the two sisters also talk about biblical truths. It is a blessing.

Some of us struggle with understanding the difference between S, E and FP. I admit, at first it took me some time and learning to understand the differences and how to put foods together. There are still some things I don’t always understand, so I am still learning! You can check out my husbands review of the THM book here.

There are many helpful blog posts that can be used as a guide in your process of reading through the book and understanding the concepts as well. Some that have been helpful to myself have been from the following blogs:

Though there are many other helpful sites they in no way are a replacement for reading through the Trim Healthy Mama book for the fundamentals of the plan. I encourage anyone who does not have the book to take the time to read the book for yourself. Listen to what Pearl and Serene have to say. It changed my view of what “healthy” means. Living and eating to keep your body healthy for God’s glory.

Above all seek God. He has blessed us with so much. 

 

 

 

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THM Review in 3 Points

Note to readers: This review is not meant to be a replacement for the book and I would recommend reading it since the authors go into great detail about the fundamental knowledge that this plan is based on.

As far as I know, Engineers aren’t exactly known to be bloggers or exceptionally “wordy” type people. I learned in technical writing that each word needs to be essential in building each sentence; each sentence must be aligned like the shaft of an arrow heading towards the main point you are attempting to get across. Each word and point ought to be so essential that if missing, the whole structure would collapse and not make any sense. As victims to our training, we tend to be short worded and to the point in our conversations and writings (works great for the workplace but not for first dates!).

Why am I saying this? If you have sat down to read the THM book, you may have been overwhelmed by the shear size of it! Since trying out the “THM” lifestyle, I have had many people ask me what the book is about and what is the difference between this and the plethora of other “diets” out there. When my brother, a Mechanical Engineer and soon-to-be medical doctor, (see link to his site) said to me in true engineering fashion: “I don’t have time to read the book; what is the main dogma, the 1-2-3, the condensed version of the book?”, I had to pause and pull everything together in that huge book that made sense to me and express it in under 60 seconds. I haven’t read every single detail of the book myself but my wife has and I would highly recommend getting a copy as we reference it on a daily basis. From what I learned through my own reading, discussing with Ruth and observing how my body reacted, I was able to create a review of three main takeaways from the book. Since then, I have shared it with other people and at the request of one of Ruth’s contacts, I am going to share it here!

Point #1: Stop spiking your insulin. Refined sugar is your enemy; it spikes your blood glucose levels and makes your pancreas work overtime. Soda, pop, double-doubles, cheese cakes, chocolate bars, cookies, most cereal are actually killing you and rotting your teeth at the same time! Even honey, maple syrup and excessive amounts of fruit and fruit juices, while ok in moderation, are over consumed in our diets and are contributing to the sugar endemic in North America. Keep in mind that sweetness itself is not the enemy, the sugar (pretty well anything that ends in “ose” on the ingredient label) is. The other thing about sugar is that it is like a drug, the more you have it in your diet, the more you crave it. So, the next time you are thirsty – drink water; next time you order coffee, cut the sugar; Instead of picking up a snickers, grab a piece of cheese and/or some walnuts; instead of ordering the sweets at a coffee shop with your coffee, sneak in some THM approved sweets in your wife’s purse… seriously, this is what we do (see pic below)! Bottom line: Cut the refined sugar

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Point #2: Stop mixing your fuel – for the men: imagine trying to run your motorcycle on gasoline and coal at the same time…this is what you are doing when you eat your tough-guy meat and potatoes or burger and fries. It is my understanding that your body really only burns one fuel at a time, so if it sees carbs and fat at the same time and in abundance, it will start to burn one and store the other. The idea around the S, E and Fuel pull meals is actually pretty simple. Your body is interested in 3 types of foods: proteins, fats, and carbs. Think of it like protein is the building block or foundation of your meal and can be combined with either carbs or fats (not both). Proteins come from hearty foods like egg whites, milk, nuts, meat, fish, chic peas, kidney beans, lintels, etc. Many of these foods already contain fats like the milk, nuts, red meat and fish. Don’t mix these in meals with high carbs. Carbs come mostly from the fruit and vegetable family of foods like pineapple, mangos, potatoes, and anything wheat based like pasta and breads. So how do we put these fuels together?

1. Protein and Fats – this is your satisfying or “S” meals. What’s ok?  Bacon and Eggs, but skip the toast, orange juice or fruit smoothie, and home fries. Try coffee (no sugar), water, and fried zucchini instead (the THM book has plenty of options). So, what about the North American Staple: Burger and fries? Sorry, two fuel types: its adding unwanted pounds. Good news though: you can still enjoy hamburgers – Ruth and I frequently order triple bacon cheese burgers (from a restaurant that serves real meat – we are not fast food types) without the bun but with extra lettuce and all the toppings. Believe me, it is something to see my wife put away a triple bacon cheese burger and still have room for more:)

2. Protein and Carbs – this is your energizing or “E” meals. What’s ok? Oat meal with berries and greek yogurt and black coffee. Oat meal packages don’t count since they are full of sugar! You need to substitute the honey, maple syrup, and brown sugar out with a low carb sweetener like stevia extract powder that won’t spike your sugars. As a side: I hear lots of people complain about the taste of stevia and other sweeteners – Unless you are allergic, consider these two points: go easy (very easy) on how much you put in – stevia is extremely potent (Click the link to see just how much more potent it is!). Secondly, give it time, develop a taste for it – I am convinced that the reason you “don’t like the taste” is similar to why kids “don’t like their broccoli”! It is almost entirely a mental thing. I can almost hear my mother say: “eat up, it’s good for you!”.

3. Low fat and low carb (can include protein) – These are your fuel pulls. For all you perpetual snackers out there, you don’t necessarily need lots of proteins in these snacks; i.e., choco pudding from the THM book (p.366), the gummies, celery, etc. As a meal, they should likely be paired up with some protein – the book suggests 3 oz (i.e., cabbage or cauliflour with a lean white meat like chicken, turkey or white fish).

Point #3: Give your body the chance to burn the fuel you just ate – leave approximately 3 hours between meals. It is hard to believe that 3 hours is all it takes for the human body to break down the food, recognize the fuel type, convert the fuel to useable energy forms and deliver it to the parts that need it!  My day looks like this: 5AM – wake up; 5:30-6AM – breakfast; 9AM – snack; 12PM – lunch; 3 PM – snack; 6PM – supper; 9PM – snack; 11PM – bed. So the next time you reach for a snack or have the munchies, do your body a favor and check your watch. Maybe just have a glass of water instead and wait til snack time (just like when we were kids at elementary school)!

That is about it! These are the 3 points that I took from the book – there are more points of course and tons of recipes in there but if you can stick to these, I guarantee that you will be more healthy and enjoy your food more! I hope this has been a help to you and welcome you to comment below or share this post with your partner (many macho men are scared of the “mama” part in the title of the book!), friends and family. Please click “like” and “share” below!

You can also check out my post His Perspective to see more of my perspective and point of view. Having trouble getting started on THM? Get set up for success by reading my post called “3 Things you need to start THM

Disclaimer: I am not a health professional, rather, I am a simple Christian husband trying desperately to fulfill the position God has for me. I do not claim to be an expert in areas of human sciences, nutrition sciences or kinesiology. I am just sharing what makes sense to me and has worked for me in hopes that it will help you too!

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