I remember the day hearing about Greek Yogurt for the first time!
It's a pivotal moment in my life! You see, I grew up in a household that didn't serve white food because my mother didn't care for cottage cheese, cream cheese, sour cream, kefir, or yogurt. I had no idea what these things tasted like, much less how to use them.
Back in 2012 when I started reading the Trim Healthy Mama book, I bought all those white foods and fell in love!
I lived off of these recipes in the first fat Trim Healthy Mama book:
Cheesecake Berry Crunch page 373,
Peanut Squares page 377,
Frozen Yogurt page 377 and,
most importantly, the Greek Yogurt Breakfast Swirls on pages 250 and 251.
These were so YUMMY, EASY, FAST, and delicious to me! It cemented this lifestyle for me as being so delightful that I could be satisfied forever!
Fast forward to being ten years older and eating healthy for so long, my taste buds and health goals have changed, so I don't eat much dairy anymore at all besides the cultured dairy of Greek yogurt and kefir.
Let's move on to flavored, sweetened yogurts.
I needed a lesson on how to buy healthy yogurt, so I decided to tell you everything you need to know about it!
What is Greek Yogurt?
Greek yogurt is yogurt that has been strained to remove its whey. Greek yogurt has more protein and less sugar resulting in a thicker consistency than regular yogurt.
Why use Plain Greek Unsweetened Yogurt?
Great source of protein
Quick, fast, and easy
Delicious
Creamy consistency
Adds good bacteria and live enzymes to the digestive tract (Great for gut health!)
Versatile and can be used in FP, E, or S settings
Less expensive
Why choose Greek over regular yogurt?
Greek has twice the amount of protein of regular yogurt, has few carbs, and is better for your digestive system.
There are so many yogurts on the market,
so how do you choose?
Find ones that are unsweetened or sweetened with on-plan sweeteners like stevia, xylitol, or monkfruit. Greek Yogurt options are best and can be used in any setting, but regular nonfat yogurt should be considered an E because it still contains whey water.
How much yogurt can I have?
0% Greek yogurt is a great protein source that is a FP, but it does have a small amount of carbs in the way of naturally occurring lactose, (milk sugar) and it's important to be mindful of those carbs without obsessively counting them.
In an S setting if you're using the dairy as your protein source, you can enjoy up to a cup. If you're using another protein source, then it's better to only have up to 1/2 cup of Greek yogurt. (If you are eating dessert right after your meal, this would apply to dessert and meal combined. Meaning it is best not to have a full cup of Greek yogurt as dessert after an S meal, but half should be okay).
In an E setting you do not need to be as concerned with a portion limit since there's no significant fat for the carbs in the dairy to collide with. However, keep balance in mind, sometimes overdoing dairy protein means you may not be including enough veggies which are an important part of THM.
Let's take a look at some good options:
Let's start with my favorite first!
Of course, purist mamas make their own yogurt and you can find all kinds of videos and recipes online, but not everyone is there yet, so let's start with the best store-bought yogurt.
0% Greek Yogurt
Fage is my favorite brand.
My top choice is 0%, but I have also used the one below that has fat in it
because it was on a big sale.
The beauty of these plain and unsweetened Greek yogurts is that you can add any flavor to them and make them how you love them in so many different flavors and variations! It really is fast, easy, and economical!
Let's show you some great ideas for each meal type.
Fuel Pull add-in options:
Whey protein powder or collagen
Almond milk
Up to 1 cup of strawberries, blackberries, cranberries, or raspberries
or Up to 1/2 cup of blueberries
Five nuts or 1 tsp of nut butter or chia seeds or 1 TBLS of pressed peanut flour
On-plan sweetener, extract flavoring, cinnamon, baobab
S add-in options:
Whey protein powder or collagen
Coconut or almond milk or heavy cream
Up to 1 cup of strawberries, blackberries, cranberries, or raspberries
or Up to 1/2 cup of blueberries
Any amount of nut butter, chia seeds, flaxseeds, pressed peanut flour, or nuts
Coconut flakes, Lily's or THM chocolate chips
On-plan sweetener, extract flavoring, cinnamon, baobab
E add-in options:
A cup of any fruit
Five nuts or 1 tsp of nut butter or chia seeds or 1 TBLS of pressed peanut flour
On-plan sweetener, extract flavoring, cinnamon, baobab
Let's move on to flavored, sweetened yogurts.
We've seen TH mamas eating these, but some of the brands had some ingredients change, so THM has changed their stance after reviewing them, the yogurts with the off-plan fibers are Personal Choice now. 
These smoothies seem even better than the yogurts because they don't add tapioca starch, which is an off-plan ingredient.
Of all of the flavored choices above, there isn't a limit on how often you eat them as your Personal Choice item, but be mindful of how you feel after you eat them, use discretion with foods that don't have ideal ingredients. Two Good, Chobani and Triple Zero flavored yogurts are mildly Personal Choice due to the fibers that are near the bottom of the ingredient list.
None of them have added sugar, so the sugars that show up on the nutrition label are naturally occurring from dairy. All of the yogurts listed are FP because they hit the recommended serving sizes for FP. Just watch to see if you get bloated after, as some include tapioca starch, inulin or chicory root (off-plan ingredients).
Here are S, E, or XO yogurt choices that are on-plan:
The So Delicious brand is the very first picture in this blog.
Here are some of my ideas for making your yogurt your way:
Fage 0% Plain Greek yogurt with baobab, stevia, 1/2 cup of blueberries,
TH Creamy Dreamy Hemp Protein powder,
and one tsp of almond butter for an FP snack.
E snack of Fage Greek Yogurt with one apple, cinnamon, stevia, baobab
and one tsp of almond butter.
This is the same thing as last, but with banana instead of apple.
This is a Greek yogurt cup topped with frozen fruit.
Trim Healthy Mama Recipe Ideas from the first book:
Cheesecake Berry Crunch, page 373
Peanut Squares, page 377
Frozen Yogurt, page 377
Greek Yogurt Breakfast Swirls, pages 250 and 251
TH Yogurt Recipe Ideas from Cookbook:
Apple Dip, page 466
Greekie Swirl, page 340
Jigglegurt, pages 345-347
Lemon Creamsicles, page 368
Trim Healthy Table Recipe Ideas:
One-minute Yogurt Bowl, page 445
Pint Jar Oats, page 445
Follow these tips and yummy recipes, and yogurt is sure to become a wonderful addition to your Trim Healthy Mama life!
Would you like to learn more about the Trim Healthy Mama lifestyle? I have JUST the thing for you! You can take my Firm Foundation Online Course which will teach you everything you need to know to get started on THM.
Click on the image below to find out more!
Have any more questions? Feel free to reach out and ask!
Blessings,
Let's talk about drinks.
It's my favorite part of the Trim Healthy Mama lifestyle!
If you're a soda pop, fruit juice, or energy drinker and can't stand water, I have GREAT NEWS for you! You don't need to give up your favorite bubbly drink to live a healthy THM lifestyle - You just need a smarter, healthier option. Instead of reaching for a drink loaded with unhealthy sugars, rather reach for something that will energize you! THM has a motherload of wonderful drinks that will bless your body and natural energy level immensely!
A great life skill worth knowing is learning how to drink to bless your body and LOVE it!
Let's talk about why we need to be aware of what we are drinking first.
Now, let's take a look at sugar in drinks.
Enough of the bad news, I want to share with you some amazing replacements for all the drinks above!
Trim Healthy Mama's GGMS Drink is also a great replacement for pop! It has a fizz factor to it and is so healthy and revitalizing because of these two ingredients, but don't let them scare you! You need to give it a try! It has helped thousands of women quit their pop and transform their health! You won't regret it!
Watch the recipe video here.
If you have the habit of buying a drink every time you visit the gas station, here is another healthy go-to option:
If you would like to learn more about all my favorite drinks that are absolutely delicious, easy to make, and give me loads of natural energy and keep my blood sugar stabilized, so I grow younger with a really healthy body, you can find more information about my one-of-a-kind course, Firm Foundation, here:
I'm here to help you live an energetic life, so if you have any questions or need support, I'm here to help you! Please feel free to contact me, by clicking the button below.
Blessings!
My favorite place to eat and buy all my THM supplies is the Trim Healthy Mama Cafe & Store in Tennessee. You can find the address here:
The cafe is a true gem because of the atmosphere and it's guilt-free because it serves drinks and food that are sugar-free, low-glycemic, gluten-free, keto-friendly, diabetic-friendly, and dairy-free and is truly focused on a HEALTHY and HEALING experience.
You may even have the pleasure of running into the Trim Healthy Mama authors and/or their families and getting a picture! This was a big dream come true for me!
Here I am with Pearl and her niece, Rashida, authors of Trim Healthy Mama.
For anyone who is following the Trim Healthy Mama lifestyle, a visit to this Café is a once-in-a-lifetime experience! You never have to wonder if things on the menu will be on plan. You can just enjoy your time there in pure happiness!
Here is a breakdown of what you can expect when you go for a visit:
Drinks
From the hot Trimmies to the famous Sippers, Coffee, and Teas are all made to your liking. There are so many options to choose from, and they even have Zevia in the cooler.
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My first ever cup of coffee! | Matcha Ninny | My first ever latte! |
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June 2021 drinking my first cup of coffee ever made by Tiveria Johnson! | 100% organic, mountain-grown Guatemalan coffee | Singing Canary, my favorite sipper that healed my adrenals. |
Trim Healthy Deli Options
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Turkey & gouda cheese sandwich | BAM Cake | Spinach and feta quiche | Quiche in a pepper |
Baked Goods
Who doesn't love a coffee or tea and a muffin, or any kind of baked goods, when you go to a coffee shop?
Here are some wonderful guilt-free options:
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Dessert
At THM we can have all kinds of treats! And with so many mouth-watering options, why wouldn't we?
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Magic Salted Caramel Cupcake | Esther's Cake of Wonders | Chocolate cheesecake |
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Carrot Cake, Lemon Cheesecake, Blueberry Muffin, Chocolate and Strawberry Cupcake | Carrot Cake | Cinnamon Roll |
Products
Trim Healthy Mama makes it easy for you to stay on plan. They have a wide variety of products available to make your journey a success and they are all available in the cafe. Stock up on your Trim Healthy Naturals Skin Care, makeup, lotions, soaps, baking supplies, superfoods, sweeteners, protein and whey powders, crackers, bars, chocolates, cookies, cookbooks, devotionals, curriculum, plan book, starter books, and work-ins workouts. Trim Healthy Mama has blessed us by making high-quality products that are healing and safe for our bodies.
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Pro Tip: Bring a cooler, so you can buy extra and take it home!
You can also call ahead and tell them when you're coming and place an order, so they are sure to have what you need!
Also, they have all the THM products in the cafe for purchase, so you don't have to pay for shipping and you can get the THM membership given in the store if you have it! I really don't like to pay for shipping, so here I am stocking up on my favorite health food products. It's my favorite place to shop.
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People
Perhaps the best thing about the THM lifestyle is that it's not done in isolation, but in a community that is like family. We are like sisters!
Here are some of the wonderful people I met.
Three of Serene's daughters.
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| A cousin and two of Serene's daughters | Vange and Pearl's daughter | Candace |
This trip was an amazing experience, and it left me wanting to return again and again! I'm the type of person that only needs to visit a new place one time, but I make an exception when it comes to the Trim Healthy Mama Cafe. I felt like I was a queen! The workers are so sweet, and helpful and made me feel so special!
My dream is to see all the THM Cafés opened around the country! The Blue Butterfly Cafe in Fort Worth, Texas, is next up on my list!
If you have the opportunity to visit, do yourself a favor and DO IT!
I also wrote a great blog about things to do in Tennessee.
It's definitely worth the read!
Take a look here.
Blessings,
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One of my biggest passions in life is to live a healthy lifestyle. But that goes much further than eating a healthy diet. We need to look at everything that goes into our bodies AND ONTO our bodies.
Finding skincare products that aren't propped full of toxic chemicals has been a game-changer for me. These chemicals are endocrine disrupters and can mess up your hormones. Using a clean line of products has not only improved my skin but boosted my overall health as well.
One of the first places to start is by switching out your deodorant.
I have put in the stinky work for you and made my way through a healthy list of deodorants, and I have found a few to share that actually work well!
Let's introduce them!
Trim Healthy Deodorant
Trim Healthy Deodorant is the “EST” of deodorants. Allow us to clarify. Let’s start with it being the purEST. It contains zero toxic chemicals and artificial fragrances. It is the safEST because it is aluminum free. Sadly, most deodorants contain aluminum, which when absorbed through the sensitive lymph area right next to your breast, may be harmful to your entire endocrine system. It is the wisEST because it harnesses the natural power of extremely potent plant bioactives and earth minerals to neutralize odor-causing bacteria. It’s also the gentlEST because it contains no irritants like baking soda.
Shop for the Trim Healthy Deodorant here:
I talk more about this deodorant in this short video here:
Another deodorant that I really, really like is a spray and is called High Five.
What if you have tried the safe and natural brands and they still don't work for you? Have you heard of an armpit detox?
Shop for LimeLife's deodorants here:
If you would like to learn more about chemicals in deodorants, how to find a deodorant, and how to detox your armpits, I have an armpit health course that teaches you everything you need to know.
What do you think?
Are you ready to make the switch?
I'd love to hear from you!
Blessings,
Hello, Lovely!
It's time to get your “folate on” with carrots!
Organic carrots are sweet, crunchy, and delicious. They taste much better than non-organic ones.
I enjoy eating them whole, as the baby non-organic carrots are not naturally occurring and have chemicals along with them to keep them fresh.
When your peter rabbit carrots are washed, but not peeled, they help repair the DNA of damaged cells.
There are so many nutrients in the skin and just under the skin. That’s why it’s best to wash and eat your carrots, but not peel them.
Did you know that raw, whole, unpeeled carrots help balance hormones and rid the body of *excess* estrogen?
Raw, organic carrots with the peel left on, have hormone-balancing properties.
Whole carrots have compounds in the skin that help balance hormones, so organic carrots are highly recommended! You can get the hormonal balancing benefits without the side effects of pesticides and chemicals that conventional carrots are typically grown with.
Did you know that baby carrots are not naturally occurring? Some baby carrots are washed in chlorine to clean bacteria off of them. This is not good for your body and can have negative side effects.
Take a look at all these benefits:
What if I don’t have access to organic foods?
We CAN have non-organic. It is a personal choice based on what we are comfortable consuming. Pearl and Serene, the founders of Trim Healthy Mama, encourage us to buy the best quality we can afford. If you can't get organic, it's ok! It's better than going off-plan or eating junk food.
But bear in mind that they do not have the same healing benefits as organic carrots do.
Don't worry, I have some great recipes for you to try.
Charity's Carrots:
I love to eat carrots raw, sprinkled with sea salt!
Here is a super healthy recipe that is quick and easy for cucumber, but you can do the same with carrots.
Have you tried HAIRY carrots?
The fiber-y hairs found on hairy carrots help sweep away dirty estrogen, so it doesn't get reabsorbed and lead to hormonal imbalance.
Mamas, don't peel or cook carrots and be sure to buy organic to get all the hormone benefits out of this hormone-balancing veggie.
Pro Tip:
If you're not a carrot lover, just toss it into the blender and hide it in a protein shake.
If you're a chip lover or a crunchy lover, eat organic carrots with sea salt for a snack.
Carrots are a great food to incorporate into your THM eating plan.
Bonus Tip:
Raw organic carrots can fit into any THM fuel setting except Deep S.
Here are some examples of the meals I add carrots to:
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Are you ready to incorporate carrots into your diet? I hope this blog will encourage you to do so!
Remember if you have any questions, you are more than welcome to contact me!
Blessings,
Charity
