Stuffed Pork Tenderloin – S

For our 3rd anniversary dinner I decided to make it a special night. Food was definitely a key component as my husband and I both love food! However, to be sure it was THM friendly and delicious

I decided to try some recipes that I had never tried before. The entree was a stuffed pork tenderloin. I had cooked one in a slow cooker years ago when living at home with my family but never in an oven so this was a first! I combined recipes and ingredients from two separate recipes – ONE and TWO. I had to eliminate some ingredients so that it was a true S setting.

Stuffed Pork Tenderloin

1.5 pounds pork tenderloin
1/2 tsp salt
1/4 tsp black pepper
3 slices bacon
Reserved bacon grease
2 tsp olive oil
Goat cheese or blue cheese, crumbled
3 sprigs of rosemary and Thyme
Kitchen twine


Preheat oven to 450 degrees
Fry the bacon, reserving the pan and grease. Pat bacon dry and chop
Slice the pork tenderloin horizontally down the center, not all the way through. Slice enough so that you can lay the tenderloin flat. Optional – open it up and cover with plastic wrap. Pound it evenly with kitchen mallet.
Remove the plastic wrap if used. Sprinkle the inside evening with the salt, black pepper, chopped bacon, goat cheese and/or blue cheese (I don’t enjoy blue cheese so I just did one half goat and the other half blue cheese), and pull tenderloin together , top with the rosemary, thyme, and parsley. Then tie the tenderloin together with the twine.
Heat the reserved bacon grease in pan. Coat the tenderloin in olive oil. Once the pan is hot add the pork tenderloin and brown on all sides. When all sides are browned place the tenderloin in a dutch oven or deep pan. Place the tenderloin in the oven to bake for 20-30 mins, or until 145-165 degrees with meat thermometer.
Remove from over and let the pork rest for about 5 mins before slicing it.

IMG_7143       IMG_7157

I was surprised at how tender and moist the meat was. The goat cheese added a wonderful flavour as did the herbs.

Paired with your favorite side dish, whether caulirice, green beans, salad, or other THM S side dish, this would be a fabulous meal for you and your family. Here were the sides I had for this entree:

  • Salad
  • Sauteedg Green beans and mushrooms
  • Shrimp & Cauliflower Salad
  • Spicy Chocolate BBQ sauceIMG_7198
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Lemon Cake – FP

There are some summer days when I get this craving for something lemony…today was one of those days…in fact it was for breakfast that I whipped up this cake with a side of coffee…**be sure to check out the update below and a new photo!


Since finding out I had a sensitivity to dairy I have been tweaking recipes to fit my need….I have been experimenting with several lemon ‘cake in a mugs’ and thought I would try creating my own recipe…


1/3 cup egg whites
3 Tbsp lemon juice (less if you don’t like tart, more if you like it super tart)
2 1/2 tsp sweet blend or 2-3 doonks of THM Stevia
1 Tbsp Oat Fiber
1 Tbsp Baking Blend
1 Tbsp non-gelling gelatin (if you are not dairy sensitive you could try 1 Tb of whey protein powder)
1/2 tsp baking powder
1/2 tsp glucomannan (if you don’t have this then you can omit it and I;m sure you’ll still have a lovely cake!)
pinch of salt

NOTE: When it comes to the dry ingredients like Oat Fiber, Baking Blend and Non-gelling geletine you can use 3-4 tbsp of either or a combination of all. I like a combination. However, if you don’t usually have the non-gelling gelatin in stock then you can omit it completely. I just use it for a little extra protein.

Mix all ingredients together until well combined and pop it in the microwave for 1-2 mins. You could also do this in the oven…but hot summer days call for microwave action 🙂

I doubled this recipe for breakfast and couldn’t finish it as it filled me up! My husband gladly ate the remaining pieces.IMG_3882

Making a berry puree or sauce would also be a lovely touch to top off this cake!
I tried raspberries over top the other day and it was fabulous! Keep your berries to a minimum and you will still keep it in FP territory!!


IMG_7310 Just a little update. For one of the many I have been making I made a raspberry sauce to cover the top of this gem. I love the combination of raspberry and lemon. Though a beautiful mix of raspberries and cream cheese would make a delightful S option I decided on a FP friendly topping…

  • Raspberries
  • Water
  • Sweetener
  • Glucomannan

I created this mix on a whim so I don’t have exact measurements but it’s super easy!
Heat your water (appx 1/4 – 1/2 cup), add the raspberries, stir while adding the glucomannan not too much as it can get thick (appx 1.2 – 1 tsp) and then add sweetener to taste! Again, it you like tartness don’t add too much sweetener 🙂

Let me know if you have any suggested tweaks!
Live Loved.

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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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THM Anniversary Dinner

My Husband.IMG_7251a
My heart.
I love him.
He loves me.
We both love food.
He inspires me…

So, I thought I would combine his love for food and my love for cooking together to make a special evening for us both for our third anniversary — THM style all the way!

I am so blessed to have such an encouraging and supportive husband. He has made the THM journey a good experience – always willing to try new things, interested in and asking about what and how I bake/cook things, trying his own THM recipes (impressive!) and just being a constant support has been a blessing. I am so thankful.

Apart from food – God has blessed me with this amazing man. Marriage has been a learning experience and though there will always be ups and downs God has blessed me with a constant and supportive husband. Without Christ in our lives our marriage couldn’t be what it is. I am thankful that we both know Christ personally as our Lord and Saviour. Feeling blessed.

Click for Options

I have friends who own a beautiful cottage on a beach, last week I thought I would ask if I could use it to make a special evening. They said yes, so on June 9 I set off to get things started. Look at the view…mmm beautiful!

It took me a while to get things prepared. The day before I spent the day preparing the food I was going to take. The menu was as follows:

AppetizerFlax Parmesan Crackers topped with:
Cauliflower hummus or Radish Green Pesto
Prosciutto, Turkey or Shrimp
Cheddar, Pep Jack, Gouda or Goat Cheese

EntreeBacon & Goat Cheese stuffed Pork                                                                 Tenderloin
Green Beans & Garlic
Shrimp & Cauliflower Salad
Garden Salad with Vinegar Dressing
Spicy Chocolate BBQ sauce

Dessert – Chocolate & Vanilla Truffle
Coconut Whipped Cream

Now I bet you want to see pictures of the food, the recipes I used and the review….

Appetizer: Flax Parmesan Crackers topped with…
Cauliflower hummus or Radish Green Pesto
Prosciutto or Turkey
IMG_7152    IMG_7154

I found the dips to be a touch too salty but once paired with the biscuits, meat and cheese it balanced the flavors. This made a wonderful appetizer.

Bacon & Goat Cheese stuffed Pork Tenderloin

IMG_7162This….this was moist, and delicious. I have never done a Pork Tenderloin in the oven before so I was a bit nervous of the outcome. I was pleasantly surprised.

Green Beans & Garlic – Season them well and you’ve got it!

Shrimp & Cauliflower Salad – this was a new recipe for me and well worth it!!IMG_7148

Garden Salad with Vinegar Dressing – nothing new or special, I just love a simple salad

Spicy Chocolate BBQ sauce – another new recipe and this one I would suggest you go whip up for your family. It is easy and delicious!! I was a bit iffy on the ‘chocolate’ part but I assure you it makes this sauce amazing!

Chocolate & Vanilla Truffle with Coconut Whipped Cream

What a ‘sweet’ ending to a wonderful dinner with my husband! So thankful for His company and love.





Check out a couple of my husbands personal posts on things he has found helpful over the course of our THM journey…



Amazing recipes and links to come!! Stay tuned…

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Fuel Cycle Week 2

You can find week 1 of the Fuel Cycle week HERE

This second week was a bit of a challenge as I had a few meetings where snacks were a temptation and a conference where meals were provided. However, I decided to take the challenge upon myself to stay on plan as best I could. I was not ungrateful for the food that was provided and I wouldn’t normally be this nit picky, but I wanted to do this as a challenge to myself and to see how well I could stick to the fuel cycle over the busy weekend. I came out realizing that you can plan and pack for a weekend away. Though I found myself sick of boiled eggs by the end of the weekend it worked and I stayed on plan. I even resisted temptations (ie. cookies, pies, pizza, chips, etc.)

A meal sample of this week…..YUM!IMG_6334

Day 1 – Deep S

Breakfast  6:30 am

Breakfast was quick and easy to prepare as we had a 3 hour drive to Toronto. I made a vanilla shake of Unsweetened Almond Milk, vanilla, sweetener, ice and a tbsp of MCT oil to make it a deep S and a side of the wonderful Trimmiccino. I figured if I ate just before I left I would be ready for my snack before I got to TO. Sometimes it feels like you need to IMG_2084snack in the car, a mental physiological thing though don’t let it get the best of you. Bring some sippers along to help with the urge if you have to. I went prepared…cooler and all! I took my stash of necessities, though it appears to be a big cooler it was not completely full. I wasn’t sure what meals would be served at the conference so I brought some options along which you will be see along the way.

Snack 9:30 am

IMG_2086I ate half of my brownie muffin in a mug recipe (BMIM) because I knew lunch was served two hours later and didn’t want to fill my system before the next meal. I’m not sure what the hard and fast rule is to this 3 hour eating but I try to stick to it as best I can. I figured this was a better option than waiting 5-6 hours before eating again….I apologize for all the iPhone pictures but I didn’t bring my big camera along…hope these do the trick.

Lunch 12/12:30 pm

We waited in a long line for lunch so I’m not sure the exact time I ate. The meal was cold cuts on a bun. This was a great and easy meal to make into an S even if it wasn’t a perfect Deep S. I took lettuce, meat and mustard for a dressing. I skipped taking the bun, tomatoes,chips and cheese as that is not particularly Deep S. Please notice the cookies in the back ground 😉 I resisted!! I did grab a coffee though…again, notice the cookies. I was still a bit hungry so I went to m handy dandy cooler and pulled out a boiled egg with salt and pepper (just mixed spices in a small container) and polished off the other half of the BMIM.IMG_2088IMG_2089IMG_2090

Dinner 5/5:30 pm

Dinner was served, ham with a glaze (likely sugar loaded), peas with a glaze and a salad ladened with dressing. To be on the safe side and to continue this challenge to myself, though the food looked and i’m sure tasted amazing, out to the cooler I went. Beef, and boiled eggs!! I had brought the beef frozen, there was enough thawed that it made enough for a lunch. For those of you balking at cool beef, I’m not a picky eater so I was able to do it no problem! I also took a couple bites of dessert – BMIM.


Snack- 9:30 pm

There was a get together for the young people at the conference, a wonderful time of singing Praises to God. The snack to follow was wonderful smelling pizza, with chips and drinks. I resisted the tempation and once I returned to the car I finished off the BMIM from Dinner.  The thought of snacking on a boiled egg was NOT appealing. I think by Sunday I will be sick of them….

Day 2 -Deep S

Breakfast 9:00 am

Eggs! I did have a nice picture taken but somehow I deleted it so here is just a shot of the eggs still to be eaten by someone. Along with a coffee this made for a great breakfast.IMG_2099

Lunch 12:30 pm

The conference menu was pasta, Caesar salad and meatballs. Had I not been so determined to stay on the Deep S I would have enjoyed the Cesar salad with the meatballs. But out the the car I went for Cabbage and beef, seasoned well, a swig of Unsweetened Almond milk and a bit of the BMIM. Yum!!                             IMG_2103

Snack 3:00 pm

The timing is a bit awkward to coordinate so I’m doing the best I can. I had a small snack of Unsweetened Almond milk and BMIM. I didn’t take a picture but you’ve seen it before 🙂

Dinner 5:30 pm

I decided I would check out this dinner.IMG_2133 I took salad that had a dressing (not sure what type…some vinegar maybe) and chicken that had a sauce….a nice change from eggs and beef! It was good and as close to Deep S without it being super Deep S.

Snack 10:45 pm

No picture but I drank some tea and finished the previous BMIM.

Day 3 – Deep S

Breakfast 8:00 amIMG_2135

What a wonderful breakfast!! I love poached eggs. I had a bit of sausage on the side which again was great.

Lunch 12:50 pm


I didn’t feel like eating boiled eggs IMG_2139again so I did the best I could. I took some ham (glaze, tried to eat the least amount of sauce possible) and a salad. Still a bit hungry I had some beef and cabbage 🙂 I turned down the amazing looking angel cake and strawberries….fyi

Snack 5:00 pmIMG_2142

Odd time for a snack but we were driving. The last BMIM I had brought got devoured with a good ‘ol coffee.

Dinner 8:15 pm

A little late but I was hungry. An amazing wonderful delightful crispy salmon with a salad. I figured i’d use the rest of the boiled eggs too. It was a welcome change!IMG_6282

Day 4 – Fuel Pull

Breakfast 9:00 am

Cookie bowl Oatmeal for breakfast this morning to kick off the next two days of FP.IMG_6286

Lunch 12:10 pm

A delicious helping of FP shortcake with Greek Yogurt and strawberry mix to top it off. To drink I had small vanilla shake with protein to fill me up. Not too bad for a lunch!!IMG_6295

Snack 3:10 pm

So, I was out running errands and trying to decide what I would whip together quickly when I got home…in my mind I was searching through my fridge. I thought about the amazing Meringues in the THM book and thought, hmmm what if I whip up egg whites with vanilla and THM sweetener and fry it instead of using the oven….I give you, the cloud puff!

IMG_6298 IMG_6300 IMG_6301

Cloud puff

  • 1/2 cup egg whites
  • 2-3 doonks stevia, vanilla
  • 1/4 tsp xanthan gum mix until stiff peaks.
  • Heat frying pan on med-low heat…a smidgen of butter (you don’t want this to be S) fry on one side until golden brown, flip and let cook for another min or two. This made about four round cloud puffs.

Top with Greek Yogurt/strawberries/vanilla/sweetener mixed together. The texture may take some getting used to but what a great FP treat! I enjoyed it.


Dinner 6:15 pm

IMG_6312My Fuel Cycle friend, Michelle, is always showing me her perfect egg white omelets. I have tried and tried but to no avail….they always end up scrambled! I think my non-stick pan is loosing it’s ‘non-stick’. However, the scrambled was fantastic!! Topped with a mix of cabbage, radish cut small in food processor, peppers and green chilies, topped with Greek yogurt, and broccoli on the side. I also had half of a Fat Stripping Frappe on the side (page 240 in the THM Book)

Snack 9:30 pm

Okay, I think my late night snacks need to be reduced. I’m afraid i’m eating them too late and just before heading to bead. Time to share the Cloud Puff with my husband. Another cloud puff in my day but this time with chocolate and vanilla pudding (page 366 from THM book). I suppose you could call it a layered cloud puff ‘cake’…but it’s not cake texture.
IMG_6318 IMG_6320

Day 5 – Fuel Pull

Breakfast 9:00 am

The BIG BOY (page…in the THM book). I love this smoothie, so delightful and now that summer weather is nearly hear I’m excited for more! Of course I couldn’t resist this shortcake so I added it to my breakfast.IMG_6325

IMG_2164Lunch 12:00 pm

Today was leftovers for me. I didn’t mind though, egg white scramble with leftover veggies added.

Snack 3:30 pm

Okay, today I tried an experiment. I enjoy things savory sometimes, and I used to enjoy a nice toasted bagel or piece of toast so I thought what if I turned the sweet shortcake recipe savory and toasted it….well…lets just say I ate it because I had made it and didn’t want to waste the precious ingredients. Would I make it again? mmmm probably not. Keep the shortcake recipe sweet not savory!

IMG_6329IMG_2165I tried adding spices instead of the sweetener but I think the oat fiber messed up my plan…maybe someone can help me but I think oat fiber needs to be mixed with sweeteners not savory spices. I added some Greek yogurt which was the saving grace to my snack today. I also sprinkled some cinnamon/sweetener on the second piece which helped.

Trial and Error – Keep that cake sweet!

Dinner 6:30 pm

My friend Michelle sent a recipe for crepes and it worked!! Wahooo, and they were super delicious! Filled with Greek Yogurt and a strawberry sauce (but not too too much of each because you don’t want to go into E territory). And a bit of unsweetened almond milk to drink.

Snack 9:30 pm

I tried Brianna Thomas’ FP hot chocolate it was IMG_6337super delicious!! Though, as I did a bit of calculating it seemed to be over the 5g of fat count. I’m not normally a counter and maybe this is nit-picky but I was curious, especially for the FP meals/snacks. Maybe it depends on your products….(4.6g fat from Coconut Oil, .5g from cocoa, a tad from low-fat cottage cheese and then you have 1.25g fat from the almond milk, over 5g of fat). That was my quick calculation, maybe someone can clarify that for me…

Day 6 – E Refuel

Breakfast 9:00 am

I absolutely love when E day’s roll around! It makes me happy! Oatmeal for me today with mango and blue berries mixed in, Greek yogurt on the side and a coffee to guzzle. I just find great satisfaction in this breakfast. God is good!!IMG_6338

BTW I had a dream last night that I had been in a restaurant and a some meal that had a bun and the whole time I was thinking of how it was messing with the Fuel Cycle I was on. I woke up trying to think if I had actually eaten one haha. You know you’re a THMer when….

Lunch 12:00 pm

I really enjoy tuna, today’s lunch was a good day for tuna! So I had my lettuce, peppers, onion, tomato, balsamic vinegar and red pepper sauce, last but not least one of my favorite things Sweet Potato!!! I just love a good cooked sweet potato, it makes me smile and makes me thankful. A side of coffee.

Snack 3:00 pm

I had to run to work so I grabbed what I could, Stevia Sweetened Greek Yogurt with a bit of protein powder added, a touch of peanut flour and half of an apple. It was very delightful!

Dinner 6:00 pm

IMG_6379Rice, the first time I’ve eaten rice since being on THM and I thoroughly enjoyed it! So, here we have rice, some beans, veggies (this recipe, veggies I cooked in water). Chicken to finish it off! So amazing! Highly recommended. Can’t forget the lemonade 🙂IMG_6384

Snack 9:00 pm

I was out at a friends place watching a movie and to avoid the wonderful looking, sugary treats that would be provided I brought along so roasted garbanzo beans (RGBs). And, if you have ever eaten these you will know why someone said, “sounds like there’s a rock cruncher in here” clearly my being discrete was not very successful. I love to do my RGB’s sweet with THM sweetener and cinnamon. a favorite snack of mine.IMG_5594

Day 7 – E Refuel

IMG_6388Breakfast 9:00 am

I decided on a coffee and vanilla shake for breakfast this morning. It is more of a Fuel Pull meal than an E but sometimes I feel heavy with carbs so doing one Fuel Pull snack/meal helps. I blended a bit of protein in with my coffee this morning.

Lunch 12:00 pm

Such a delicious, simple lunch. 2 pieces of Ezekiel bread, side of sweetened Greek Yogurt and a peach cream sauce for the toast. It was like peach jam! So amazing!!

For the peach spread:

  • simmer a 2 tbsp of water
  • add a couple diced peach slices
  • sweetener
  • glucomannan
  • blend!


Snack 3:00 pm

IMG_2190I tried another experiment today. I took the FP shortcake recipe and turned it into a fruit cake. I added a few blueberries, mango and strawberries with a side of Sweetened Greek Yogurt.
Talk about delicious!!! Just before my snack time I had turned down some cookies that were offered to me in the office and I’m glad I did because this THM treat was a great substitute!
Fruit cake along with some roasted garbanzo beans (a favorite snack of mine as well) made a marvelous snack.


Dinner 6:30 pm

This was a fantastic meal. Pinto beans are a delight! I usually soak mine over night, in the morning I add chopped onion, jalapenos and mushrooms and season it well with salt and pepper. I let the beans cook on low all day. I had some in the freezer and decided to take them out for tonight’s dinner. I’m glad I did too.

I made a butternut squash soup as well and had a small dish of it (peel the squash, cut and scooped seeds, diced it, boiled it in water with some fat free chicken broth, spices and pureed it.). And a salad topped with all the goods! Delicious!


Snack 9:30 pm

My friend had sent me a picture of her little peach trifle, it looked so amazing that I had to make one! She got the idea from the blog A Home With Purpose I was not fully convinced that the cake recipe on her blog was E or FP (with both the 1 tsp CO and coconut flour) so I decided just to use the amazing Shortcake recipe that you have seen numerous times. I know for sure it is FP and I love it! So lets make it an E!


My friend and I decided that for our 3rd FC week we would try dairy free, well for me that basically meant no more Greek yogurt because a few times the only thing I had on hand was cottage cheese, so I wasn’t completely dairy free.

Anyway, this being the last time I was going to eat this precious Greek Yogurt for the rest of the next week I thought I would fill up!! Don’t these look delightful? Let me just tell you, THEY WERE and you want to go make one right now!IMG_6458

Peaches, blueberries, shortcake and Greek Yogurt, my taste buds are dancing!

What a great end to an great week! God is so good!

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Brownie Muffin in a Mug – Deep S

Okay, so I have not been able to find a muffin/cake in a bowl/mug that tastes like a brownie. I thought it was high time for me to do some searching. Though I never found any one recipe in particular, I took components of what I found and of the two recipes in the THM book (page 256 & 258) and made my own version of a brownie! Wahooo for creating recipes. This can be used for Deep S!!

Deep S Brownie recipe:

  • 1 eggIMG_6023
  • 1 tsp melted butter
  • 2 tsp unsweetened almond milk
  • Splash of vanilla
  • 2 1/2 tsp THM Sweet Blend
  • Pinch of salt
  • 1/2 tsp baking powder
  • 1 tbsp oat fiber
  • 2 tbsp cocoa powder

IMG_6054 Mix all ingredients and microwave for 50 seconds – 1 minute. I do about 56 seconds. Don’t over do!! You want it to be moist. So when you take it out and the center is still a bit wet looking mix it all up so you have a moist brownie mixture. Nothing worse than a dry brownie 🙂

NOTE: Since first writing this post I was tested as being sensitive to pasteurized dairy…so I have been trying dairy free options. SO, with the above recipe I substituted the butter for 1 tsp coconut oil, and added a touch of butter flavoured extract — ALSO you can add a touch of caramel extract and it tastes amazing! I have also added another tbsp of oat fiber and it has the same great taste with more substance!


IMG_6026Sometimes I enjoy this brownie with a custard recipe made by Briana Thomas, here. I really enjoy this custard. The brownie and the custard made a wonderful blend. Another fabulous option would be the THM Tummy Tucking Ice-cream on page 368 of the THM book.


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3 Things YOU Need to Start THM


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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‘Mayo’ – FP

I’m not quite sure you can call this mayo but I needed a mayo option for the E day’s of the Fuel Cycle. I wanted to have tuna as a lean protein source, but I needed to bind it with something that would be suitable as a safe E option. I didn’t want to go over the 5g of fat so I wanted something that I could also use for FP. My brain crank got to working and I thought of an idea. I’m not sure if this has been done before or not but it was new to me so off I set to make it happen!

So what goes into this concoction? It’s extremely easy to make with only two ingredients, three if you include the spices…

  • Red Pepper (or pepper of choice)
  • 1 Wedge of Laughing Cow Cheese
  • Spices (salt, pepper, cumin, thyme, paprika, cayenne, etc)

If you have these ingredients you can get started! Stick the peppers in a blender, season them well…

Pretty easy! Then set the blender going and blend until smooth. I heated the laughing cow wedge a couple seconds in the microwave before adding it to the peppers.

And Voila!! Use this creamy ‘mayo’ sauce to coat your IMG_6347tuna before placing it on your Wasa cracker, you can add it to your salad, Ezekiel bread sandwich, pita wrap, whatever it is you so desire carb-wise if it’s for an E setting. But remember this can be used in S, E or FP. Has a great creaminess from adding the laughing cow cheese. If seasoned well this is a great sauce/’mayo’ to use on anything. You could even use it as a salad dressing if you water it down a bit and maybe add some other things.
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So many ways you can turn your meal into a delicious dish. It doesn’t even have to be used with tune. Mix it with Chicken, pour it over a casserole, mix it with veggies, etc. You name the savory dish and this sauce would probably taste great on it!




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Oat Fiber Shortcake – FP

There are so many sweet pleasures God has given us to enjoy in this lifetime: family, friends, spring flowers blooming, the colours of the sky, birds chirping (if you’re a morning person), picnics, a breeze on a warm day, coffee, stevia, to name only a few of the many things we have to be thankful for…but one other pleasure I discovered while I was on my THM Fuel Cycle was a recipe for shortcake! Let me tell you, was it ever a delightful find!


Now, doesn’t that just look like a pleasure! I assure you it was. I can not take credit for this amazing creation, all credit goes to Karen’s. The recipe is on her blog, The Fruit of Her Hands. Thank you Karen!

The original recipe calls for 2-3 tsp Truvia.
I used THM Sweet Blend and put in about 2 1/2 tsp of Sweet Blend. If you find the cake is bland to your taste then tweak it, there is nothing wrong with tweaking a recipe to your personal taste. In fact, I would strongly encourage it! Make your food taste good to you. Some may think it’s flavourless, well add some cinnamon, add more sweetener, add more vanilla, add chocolate, you name it. Don’t just let something be bland…be creative 🙂

The suggested microwave time is 1 min 30 secs; however, I have had to microwave it for 2-3 mins to make sure the center is cooked through. Maybe that is just because of the glass square I have been using. Either way it still tastes great. If some parts come out uncooked I just cut off the cooked and stick the rest back in the microwave for a few seconds.
IMG_6129You can see here that the center was a tad under cooked so I stuck it back in for a few more seconds. No big deal though. Once it’s all cooked and covered with your favorite toppings…you’re all set to indulge in this delightful, heart-warming cake. You could even serve it to guests as a dessert option!
There are many things you can do with this cake. What are your favorite flavours? Vanilla, Chocolate, peanut butter, strawberry, you name it you can create it!

The first time I had made the cake I was on FP day of the Fuel Cycle. I had made the Big Boy Smoothie, page 242 of the THM book. Which as a side note is amazing as well! Anyway, I had made this smoothie and wanted to keep the meal as FP as possible. So without adding too many extra strawberries I just poured some of the smoothie over the cubed shortcake. It turned out rather delicious! I bet you could even make a delicious truffle out of this shortcake. If you made a large pan of it and baked it in the oven as per Karen’s instructions you’d be all set. I’m prettyIMG_6136 sure you will enjoy this shortcake just as much as I have enjoyed it. I don’t even know if I could count how many times I have made and eaten this shortcake since my first discovery. It made it’s appearance quite often. Of course I had to share the delight with my husband too.

Another option is to use Greek Yogurt. This is probably my favorite of all, though I haven’t tried Greek Yogurt with Peanut flour over the cake yet yet so that could end up being my favorite. Either way, this became a beautiful layered cake.IMG_6150IMG_6154 IMG_6156

There is just so much goodness on one plate here. I am thankful that signs of spring are showing here in Sarnia. Why? Fresh strawberries and other berries make my mouth water and these things remind me that summer is just around the corner! God is good!

Later in the evening, I had to make sure my husband understood my love for this cake. I set out to make us a special dessert 🙂 This recipe is super great as you can cut through it no problem and it holds together like pound cake….although my husband said you could call it ‘pound-less’ cake. There is literally zero carbs and zero fat. The beauty of Oat Fiber and egg whites!IMG_2066IMG_6186

With or without an extra layer of Greek Yogurt, you will get the same great taste. You just want to be careful that you don’t have to much Greek Yogurt/strawberries that you go into E setting if you are just wanting it to be Fuel Pull. However, you can make this shortcake an S or E depending on what you put on it.

Now, any chocolate lovers out there?? I suggest you get to whipping up a batch of Pearl and Serene’s Choco Pudding, page 366 in your THM book. I have also made this pudding the vanilla version and it is fantastic!! Vanilla is another great option for topping this cake. However, I decided to try this cake topped with chocolate. I have a friend, Michelle, who loves her chocolate so why not make her drool 😉 With a little sprinkle of peanut flour on the top. Goodness, the options that are flowing through my mind right now. Imagine the vanilla pudding with a swirl of peanut flour, or sweetened Greek Yogurt with Peanut Flour, or the amazing caramel sauce from Carolyn’s blog, All Day I Dream About Food with ice-cream on top! Or even adding chocolate to the cake, for a chocolate shortcake!! Ahhh, I have to stop, I am making myself drool. Something to ponder while you sit here thinking about it yourself. What other toppings could you create to make this shortcake a real treat and NOT a cheat. Love it!!IMG_6265



The last time I made it I reverted back to using the strawberries…though there are so many options out there I just love the freshness of the berry. Here is how Karen’s recipe looked as she shows the cake diced. This is what would make it such a great option for making a truffle for a get together. No one would even suspect that it has no sugar and that it is not hindering their waistline 🙂

Once the cake is cooked, slice and dice it into cubes. Mix Greek Yogurt, vanilla and sweetener to taste, add your strawberries (thawed frozen or fresh) and mix. Then pour it over the beautiful shortcake cubes…and you have got yourself a fine, fine snack or meal. I add a small protein shake to round it off as a meal but it is great as just a snack!


I strongly encourage you to take this wonderful recipe by Karen, found on her blog, Fruit of Her Hand, make it and eat it and share it with your friends. It is delicious!!!

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