Salads can be the healthiest foods in the world, but they also can be destroyed by what you put on them for dressing, so let's talk about how to pick a healthy salad dressing.
First, watch out for the GMO hydrogenated soybean oil, corn syrup, sugar, preservatives, and other things you can't pronounce!
Store-bought dressings:
Any store-bought dressing with 2-gram net carbs or less, can be used on the Trim Healthy plan for the not-so-puristy person.
You can use many of the store-bought dressings in a THM S meal. You just want to make sure they are 2g carbs or less per serving regardless of the ingredients.
However, avoid sugary salad dressings that are above the allotted 2g of carbs, as they are likely not going to help meet our weight loss goals and can keep us in a sugar-craving cycle.
You can also water down regular dressing to keep the flavor, but lower the calories.
In the ingredients list above, you will see that the serving size is 2 Tbsp or 30 grams. You will also notice that the total net carbs are only 2 grams! This is exactly what you're looking for when looking at labels in stores.
Here are some in-store options for you to choose from:
Drive-Thru Sue Store-Bought Dressings
The brands listed below have off-plan THM ingredients, but as long as there are 2 grams or less per serving size for one meal, they can be eaten. Not all flavors of the dressings below have 2 grams or less, so you need to read the label to make sure!
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Ken's | Bolthouse |
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Walden Farms | Newman's Brand | Sir Kensington Ranch |
On-Plan Healthy Store-Bought Dressings:
Primal Kitchen brand dressings are healthier options.
These are all sugar-free and Deep-S approved with avocado oil bases.
But if you're weary of store-bought products and prefer to make your own, I have some amazing dressing recipes for you to try.
Take a look at all these yummy options:
Homemade and easy Dressings that are super healthy:
1. Olive oil, lemon juice and seasonings.
2: MCT oil and lemon juice.
3 T Lemon juice
MCT oil
salt, pepper, and red pepper flakes
3: Olive Oil and ACV
1 tbsp extra virgin olive oil
1/2 tbsp apple cider vinegar
1/2 tbsp water
1/8 tsp each:
garlic powder
onion powder
mineral salt
black pepper
oregano or Italian seasoning
4. Sugar-Free salsa with 0% Greek yogurt
Just mix equal parts yogurt and salsa and you're ready to go.
This one is super quick and easy to make.
5. Red wine vinegar and freshly squeezed lemon
I love the tartness! It only takes 30 seconds to make.
6: Olive Oil and Balsamic Vinegar
salt and pepper
sugar-free seasonings
red pepper flakes
and your favorite on-plan sweetener
These are all super yummy options and will definitely make your salad DELICIOUS! I love nutritional yeast on my veggies and salads.
Have you ever used it?
Take a look at the THM video about the benefits and uses of Nutritional Yeast:
What dressing should I order when eating salads out?
Choose a salad dressing that is not sweet, like Honey Mustard and French are.
Oil and vinegar, Ranch, Italian, or Caesar are usually the safest options. You can be very liberal with oil and vinegar, but don't go crazy with Ranch or blue cheese. Also, don't eat the croutons!
Now let's make our own superfood-packed Trim Healthy Mama dressings!
I choose to make a Trim Healthy Mama Salad Dressing each week. They are easy to make, keep great in the fridge, are loaded with superfoods, beautifying collagen for protein, stabilize your blood sugar, and help you slim down! There are so many great ones to choose from, so salads are never boring! There are endless options!
THM homemade favorites are all on the THM membership website and books:
Rhonda's Ranch Dressing video page 471 of Trim Healthy Mama Cookbook
Ranch Trimmy Dressing page 527 of Trim Healthy Table
Honey-Mustard Trimmy Dressing page 527 of Trim Healthy Table
Raspberry Vinaigrette page 363 of Trim Healthy Future
Orange Sesame Dressing page 360 of Trim Healthy Future
Thousand Island Trimmy Dressing page 529 of Trim Healthy Table
Need some inspiration for a great salad?
Look no further, I've got you covered with recipes! There are some extra recipes for dressings too.
Are you just about ready to run to the kitchen and start chopping? I know I am!
You can also check out my blog about healthy oils. This will give you great insight as to which oils you should be using in your kitchen!
You can check it out here.
I also have a GREAT NEW VEGETABLE learning opportunity available now! Learn about 31 different veggies and how to incorporate them into your everyday diet. You can check it out Veggie Boost.
Here's to healthy, happy salads!
Blessings,
Quinoa is an E superfood on the THM plan, and it's so versatile, you can make it sweet or savory. I love it because it's anti-inflammatory, great for my joints and even my gut.
Listen, if you love oatmeal, but it doesn't love you back, try a warm, sweet, comforting bowl of quinoa with berries, cinnamon, and sweetener.
Quinoa is a seed that acts like a grain and contains protein. Quinoa originated in the Andes and comes in three different colors, but let's talk about flavor.
These "pseudo-grains" have a nutty undertone and an earthy aftertaste similar to brown rice. However, they have a soft, yet slightly chewy texture. It's loaded with many important nutrients, including fiber, protein, folate, and magnesium.
If you like to soak grains, nuts, and seeds to reduce phytic acid, soaking quinoa is easy to do, but it's ok if you don't, too!
Add your dry quinoa to a bowl and add enough water to cover by a couple of inches, plus a tablespoon of something acidic, like lemon juice or apple cider vinegar, per cup of quinoa.
Cover the bowl and let soak on the counter for 8 hours. Drain and rinse well in a small holed mesh strainer, then put your soaked quinoa in a pot. Add enough water to just barely cover the quinoa.
Bring to a boil, then reduce heat, cover the pot, and simmer for 12 to 15 minutes or until the water is absorbed. Let it stand for about 5 minutes and fluff it with a fork.
My Top Tips for cooking Quinoa
1. Packaged quinoa is usually pre-rinsed but some brands may advise rinsing before cooking to remove any remaining saponins. Use a fine mesh strainer to catch the small seeds and run the quinoa under cool water for a few passes.
2. Quinoa is prepared similarly to rice using two parts liquid to one part dry quinoa. One cup of dry quinoa will yield 3 cups cooked, and can be prepared in water, stock, or other liquids.
I love putting quinoa under a whole chicken in some chicken broth in the oven for Sunday dinners. I always make soup with the leftovers.
Take a look at how I store, cook, and keep my quinoa for fast meal prep:
Here is a video that shows you how I prepare quinoa for breakfast!
Quinoa is also PACKED with nutrients. By simply adding quinoa to your diet, you can have all of this amazing goodness!
Quinoa is the perfect additive to the Trim Healthy Mama lifestyle and a favorite of the founders' Pearl and Serene.
Take a look at their Quinoa Cookoff to see how they do it!
Take a look at their Quinoa Cookoff to see how they do it!
There you have it!
Would you consider trying quinoa?
I'd love to hear if you do!
Blessings!
Are sickies bringing you down?!Growing up, it was so normal for me to have an earache, sore throat and be stuffy. Finding real, whole foods, solved that problem for me. Now I know it's not normal, and I can't stand having any symptoms! November has been the only month that may bring a stuffy nose in our house now, and we are able to stop it from going further with my go-to's at the first sign of something coming on.
My number one tip is to stay hydrated by drinking a lot of these drinks that have healing properties in them.
My top picks for sore throat and congestion:
1. Singing Canary
You can find the Singing Canary Recipe here:
Lemon is the healing superfood in the top three drinks.
Turmeric is anti-everything!
Salt is great for hydration and electrolytes.
2: Hello Health Sipper
You can find my Hello Health video recipe here.
Use the code FHC to watch it!
Baobab is loaded with Vitamin C and is in the top three drinks.
You can grab that here.
3: Boost Juice
Juice is very high in sugar and can make your blood sugar spike! But at THM we do love fruit! THM has a great way to get your fruit juice in, without the spike.
You can watch THM's video on Boost Juice here.
4: Bone Broth
It's anti-everything and boosts your immunity and gives you protein.
5: Soups
Hot liquids, particularly hot broth soups, improve mucus congestion to clear nasal cavities. The warm liquids are also soothing to a sore throat.
Hot soup provides a fantastic meal to supply you with nutrients when sick, while also keeping you hydrated and feeling less stuffy.
Find my video on soups here.
Remember the fhc code when watching.
6: Vegetables
Fresh vegetables are packed with the nutrients, hydration and vitamins your body needs to recover. 
7: Zevia Ginger Ale
If you feel like you need to drink soda to help you feel better, you can reach for Zevia Sodas. They are delicious and sugar-free!
8: Elderberry Tea
Elderberry tea is a warm and soothing drink that helps ward off colds and flu. These inky purple berries from the Sambucus tree are loaded with vitamins, minerals and immune-boosting compounds.
9: Echinacea Tea
Echinacea shortens the duration of the common cold and flu and reduces symptoms such as sore throat, cough and fever. It helps boost the immune system and helps the body fight infections.
10: Throat Coat Tea
The Throat Coat Tea does exactly what the name entails - it coats your throat! This is a great tea to drink when you are feeling sick because it soothes your throat while boosting your immune system.
If you want to really heal quickly, I highly recommend putting Manuka honey in your hot teas.
These are some of my best remedies to help me feel better when I, or any member of my family, is feeling sick.
I am so grateful that I found a lifestyle that uses healthy food as medicine and promotes a healthy lifestyle. If you're keen to learn about the Trim Healthy Mama lifestyle, take a look at my Firm Foundation by clicking the button below.
My hope for you is that you will be able to use these remedies to boost the health of your whole family!
Blessings!
In celebration of my 24th anniversary, we're talking about the Salt Spa!
November 28 is my wedding day and in remembrance of that, we spent the day on the bay of Lake Michigan, in Traverse City. The day was glorious as it was not planned and included relaxation, rejuvenation, and all things health-related.
First up was the health food store which just makes me so happy!
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We bought Waterloo and Brazil nuts for a snack for our next stop. | We found some healthy gum for fresh breath. |
Here are some amazing benefits of Brazil Nuts!
My husband decided to take me to Traverse City at the last minute and on the drive there, I thought getting a massage would be fabulous for our anniversary, but getting an opening for two at the last minute would be almost impossible. I googled spas and the first one that came up was the Salt Spa. I called and could not believe they had an opening for us in just a couple of hours, so we had time to have a nice lunch first. I had salad, salmon, and broccoli.
The spa was right on Lake Michigan with a beautiful relaxing view of the lake!
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Once we entered, I saw my favorite words painted on rocks!
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This was a sign that had me so incredibly thankful to the One Above that orchestrated four treatments and peace knowing that my favorite words were right in front of me. Then I entered the restroom and there were butterflies which is something else I love! I knew I was in the right spot for the next four hours of peace, relaxation, and rejuvenation. I can't wait to share this experience!
The first step of our deep relaxation spa day was putting our feet on a salt stone. Himalayan Pink Salt Foot Dome is hand-carved out of a large rock of Natural Himalayan Pink Salt Crystal which sits on top of a beautiful rosewood base. The salt is carefully sanded to be ultra-smooth, making it ideal for your comfort and elevating your experience. A natural way to relax, cleanse and purify. When the Himalayan Salt Detoxer is warmed, the salt releases negative ions that are anti-microbial, air purifying, skin purifying, and it softens, and gently exfoliates the skin. Himalayan Salt Detoxer is the perfect reminder of the healing qualities we experience at the ocean.
Ionic Detox Foot Bath
The next thing we did was an Ionic Detox Foot Bath. At home, we make our own foot detox by using Himalayan Salt, 100% hydrogen peroxide and baking soda, and essential oils. I was expecting it to be similar to that where the water has always been clear. My husband talked about whose water would be cleaner, and I was just sure mine would be clean as I've spent 16 years living a healthy lifestyle and detoxing.
The Ionic Detox Foot Bath enhances the body's own natural detoxification abilities. This allows the body to remove heavy metals and other toxic elements from the body more efficiently. Assisting the body's natural detoxification process results in a stronger immune system. Ionic Foot bath is a foot soak that uses water charged with positive and negative ions – electrolytes – which helps draw toxins from your body out through your feet through a process of exchange between the positive and negative ions in your body, and their opposite numbers in the water.
The Benefits of an Ionic Foot bath:
Improves the body's lymph circulation
Helps reduce and relieve migraines and headaches
Can help improve and clear up skin conditions
Increases natural energy levels
Helps improve the quality of sleep and relaxation
Helps boost the immune system and helps fight off viruses
Relieves muscle and joint pain and swelling
Can assist in weight loss 
As my water started to change colors, I was shocked! I couldn't believe I had more toxins to pull out. My husband's water was orange. Mine was black and green. I was embarrassed to have them come see my water, but when the lady came in she said my water was the cleanest she had ever seen, and she said my husband's water was very good for a male, too. That made me feel much better and was reassured that all the hard work I put into staying healthy was working and worth it!
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The Salt Room
Our third health detox experience was entering the salt room. This dry salt therapy is called halotherapy. Halotherapy uses a "halogenerator" to grind and crush 99.99% Pure Grade Sodium Chloride (salt) into micronized particles that are dispersed into a salt room, which works to aid respiratory concerns and skin conditions. Dry salt acts like a sponge, attracting foreign substances along its path through the respiratory tract.
The dry salt behaves like a toothbrush that cleans the respiratory system, removing the build-up of foreign elements that cause various respiratory conditions. It's anti-inflammatory and anti-bacterial, resulting in higher oxygen intake, increased energy, and an improved immune system.
It's wonderful for the skin especially acne, psoriasis, and eczema. It reduces stress, anxiety, and fatigue.
More Amazing Benefits
Improve lung function
Clear pollens, pollutants, toxins, bacteria, and viral-causing agents from lungs and nasal tracts
Reduce bronchial inflammation
Reduce symptoms of allergies and breathing issues
Open up airways to improve breathing and allow for a better night’s sleep
Provide relief from skin conditions such as dermatitis, and other skin conditions
Cleanse, exfoliate, and purify your skin
Help reduce redness and inflammation caused by common skin conditions
Relieve redness, itching, swelling, and flaking
Activate skin cells so skin continues to self-heal
Dries fluid in ear canals that leads to bacteria growth and alleviates symptoms from ear infections
Decreases inflamed adenoids and tissues for better breathing
Decreases asthma symptoms and improves breathing
Enhance athletic performance
Improve physical endurance and stamina
Increase lung capacity and oxygen intake
Speed up recovery between training sessions for achy muscles and joints
Provide a tranquil environment to help you unwind
Improve breathing and snoring
Help combat insomnia
Opens inflamed airways improving sleep apnea
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We are staying hydrated with THM Parrot Punch and the Waterloo we bought at the health food store. This was so relaxing.
Lastly, we got a couple's massage in front of the view of Lake Michigan, which ended an amazing four-hour experience!
Visiting a spa like this was an absolute dream come true.
I loved the relaxation, the quality time, and the amazing health benefits!
I would highly recommend you try it.
Blessings,
Hello, Lovely!
I can't even begin to tell you how excited I was when the most reputable and pure company launched its product, the "Perfect pH Shampoo"!
I have been testing non-toxic, chemical-free, and safe-for-my-body shampoos for 15 years. My passion is health and hair! The number one comment I get from strangers is about my hair. Everyone wants to know how I care for my curly hair!
I have been trying out the new shampoo by Trim Healthy Mama, a company I've been following for a decade! I trust them because their integrity is SO high. This company is SERIOUS about the quality of its products and ingredients.
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This shampoo is the world's first product that has full, yet NATURAL alkalinity control.
If there is no pH balance in your product, it causes damage to your hair and scalp.
Remember, what you put ON your body also gets absorbed INTO your body.
This is why I absolutely LOVE Trim Healthy Mama's approach to hair care with natural, safe and healthy ingredients.
It goes beyond just having clean hair - it's about your overall health, too!
What I love about this shampoo:
The scent is wonderful and fresh.
You only need a small amount.
It lathers better than expected for a healthy shampoo.
It has the perfect balance of alkalinity control for both hair and scalp.
(I'm really believing it will heal my scalp!)
I LOVE the ingredients.
This is the most "squeaky clean" my hair has ever been.
My hair has fewer tangles.
I love the integrity of the THM authors, so I want to support them.
What hair type is this for?
My hair is long and curly. I have a full head of thin strands and it is color-treated. It is very susceptible to frizz and tangles, which makes it uncombable when wet. I lose a lot of hair every day, and it's never ever greasy. I normally wash two times a week.
But, if your hair is different from mine, it will still WORK REALLY WELL!
This shampoo is great for all hair types and textures.
How do I use this product?
Take a look at how I use this shampoo:
I used warm water while washing and I felt I could easily just wash once and achieve the squeakiest, cleanest hair I've ever had!
I'm super passionate about using only the best ingredients in my skin and hair care, so this product ticks all the boxes and more!
I also can help you with all your curly hair products that are free from harsh chemicals.
I have more advice and product reviews, so follow me for more healthy, curly hair tips!
You can find me by clicking on any of the buttons below:
Blessings,
Charity
