Hello, Lovely!
The key to staying on plan is to be prepared!
We know we have those days where we don’t have time to prep, so here are some on-plan bars that will help you when you’re on the go.
On Plan Bars:
Click on the picture for a link to shop
Epic Bars |  | The varieties with 2 grams of sugar or less would work on plan. The varieties that use dried fruit would be a personal choice. The other varieties with sugar-/brown sugar would not be encouraged. |
THM Personal Choice Bars:
Think! Keto bars:
There are many Think! Keto bars, but do you see the black Keto box on the left? That is what you're looking for and these pictures, the rest are off plan.
Chocolate Peanut Butter Pie | Chocolate Peanut Butter Cookie Dough | Chocolate Mousse Pie |
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On Plan | On Plan | Personal Choice |
Even though we make allowances for some protein bars (such as Quest, Kirkland, Paleo Protein or B-Up bars) as "personal choice" items that can be used when you're in that occasional pinch, the only truly “on plan” protein bars are the THM brand ones due to all others having fillers and fibers that aren’t ideal.
Some of these bars contain "prebiotic fiber" (sometimes just called "dietary fiber," "isomalto-oligosaccharides," soluble corn fiber, or "IMO"). This ingredient can be made from many things, including corn, wheat, and tapioca starch. Because blood sugar reaction to this ingredient varies significantly from person to person, it can be a hindrance to weight loss for some.
Always look for options that include whey protein isolate (or any other allergen-approved protein powder) and on plan sweeteners when reading labels. We encourage you to read ingredient labels often as products frequently change their recipe/formula.
Also, keep in mind that many of these products no longer fall into the FP range.
If you have the THM membership, here is a recipe:
Praline Protein Bars
These Bars are an FP from the THM cookbook on page 391
There you have it, lovelies!
With so many bars to choose from, and with a little bit of planning, you can make sure to always have an on plan bar handy for those crazy days!
Do you have any more questions? Please reach out! I'd love to help you on your THM journey!
Blessings,
Charity
Hello, Lovely!
Did you know that Healthy Fats are a huge part of the Trim Healthy Mama plan?
It might seem like an inconsequential thing, but it makes a huge difference! Using the wrong oils in your diet can really spoil your progress on the Trim Healthy Mama Plan. That's why I recommend stocking your kitchen with on-plan oils.
Take a look at the ON PLAN oils and their benefits:
If you can't stand the taste of coconut oil, there are brands that hide the taste like Louanna. If you're looking for the purist form of coconut oil, organic, virgin, unrefined and cold-pressed are best.
MCT Oil is like Coconut Oil but on steroids because it is known to fire up your metabolism and protects your brain from Alzheimer's!
There are different uses for oils, both cooking and non-cooking:
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There are also oils that are NOT on-plan:
These should be avoided because of the damaging effects it can have on our bodies.
There you have it! Everything you need to know about healthy, on-plan oils!
Did you know that these oils have so many benefits?
Which one of these oils piqued your interest? I'd love to know!
Happy Cooking!!
Blessings,
Charity
Hello, Lovely!
Summer was the BEST because...
We bought e-bikes for Mother's Day and Father's day. I've always wanted a newer bike. We live on a lovely bike trail which I've been riding on for nine years and really enjoy it. We have a whole bike garage filled with garage sale bikes and half-broken bikes. My bike was 20 years old, so I decided to go bike shopping. I tried out three bikes at a bike store and decided that I would give the electronic assist bike a try and really liked it.
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I have only missed four days of riding in four months because I love my bike so much. My favorite ride is 30 miles on the bike trail through two ponds and around two beautiful Michigan lakes.
The benefits of riding:
Fresh air
Taking in God's creation
Time to relax my mind and pray
Listening to podcasts to grow in my Faith and Health
Exercise
Toned legs
What is an e-bike?
A bike that assists the rider's pedal power which makes your ride longer and much more enjoyable. You can tackle hills with confidence! You can enjoy a longer rider and go further. There are levels of assistance, so you pick how much the e-bike will assist you. Yes, you're pedaling the whole time... It's just much more pleasurable.
What e-bikes would I recommend?
My bike is a Como Specialized.
Find the link on the button below!
My husband and three sons have the Tero Specialized e-bike:
Have I experienced any downsides?
The downside of an e-bike from a year's experience and over 3,100 miles and 192 hours on a bike:
1. Bike parts are not always in stock
2. Two flat tires
I ended up getting puncture-proof tubes and tires with more of a grip, so I have more control. This was a game changer!
How long does the e-bike last on battery?
This depends on how much you weigh, your speed, and how much assistance you use on the bike.
We can go 30 miles on a full charge with full assistance.
What happens when you run out of battery?
You pedal like a normal bike, but it's even harder than a normal bike, so be prepared to get a major workout and it will remind you how much you love your e-bike!
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What extra things did I need to make bike riding more enjoyable?
A water bottle holder
A basket to hold my groceries
A kickstand is a must for me!
(Mine came with one, but the boy's bike did not)
Bike shorts
Here is a link to the bike shorts I have:
One of my favorite things to do is to ride my bike to the Farmer's Market to get fresh fruits and veggies! I have a whole blog about that here.
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What do I do for my arms?
I don't want to leave my arms out eight months of the year while I'm riding my bike for exercise, so I have found my FAVORITE youtube workout videos to do around 15 minutes in the morning. I love them because they are choreographed to my favorite Christian songs, have a verse and the lady is dressed modestly, which is important to me when I have four guys in the house with me. I encourage you to check her out here. I love her playlists of workouts that are 3-6 minutes long and choregraphed to Christian music.
There you have it! This is all the information you need to get out there and get pedaling!
Remember, diet and exercise are two of the most important pillars of a healthy life. I honestly believe that you should find an exercise that YOU ENJOY, and focus on that!
For help with your diet, please take a look at my Firm Foundation! In this course, we will learn about the Trim Healthy Mama lifestyle. This lifestyle is not a diet or a fad, but a set of principles to live by that will give you energy, and vitality and take you from just surviving to THRIVING!
Happy cycling!!!
Blessings,
Charity
Hello, Lovely!
You've heard me say many times before, I'm here to help you succeed on your THM journey!
A key to staying faithful is accountability and tracking your meals and the time you ate them.
Here are two apps for meal tracking, accountability, progress tracking, and food pics:
THM Journey App
The THM Journey App is available to track your meals and you can see what other people are eating on their journey. My favorite part is you can choose your meal type, so you can document how many S, E, FP and XO meals you're eating.
You can download the Journey App for one low, lifetime price, follow others in similar circumstances, post meals for accountability, and track your progress. You can follow me at Faith, Hope & Charity. Here is a screenshot of how my profile on my app looks:
As you can see you can track your progress, set your goals, keep a selfie journal and track your progress through comparison shots.
You can download it for Android or Apple and the cost is $7.99
If you're in my coaching program, I encourage the THM Journey app over the Ate App because it's the one I use, but I still wanted to let you know of the one I used before THM came out with theirs.
The Ate App:
The Ate App is really great because it shows the timestamp of when you ate.
This app used to be free, but I am pretty sure there is now a charge to download it on Apple and Android.
Using an App to track my meals, goals, and achievements has been life-changing!
It really is the key to helping you be successful on your journey. I hope you will consider getting it!
Have you heard about my Firm Foundation Course? We do a book study on the THM Plan Book and I am available to help and answer your questions every step of the way! Check it out here:
Let me know if you have any follow-up questions.
Remember, I am here to help.
Blessings,
Charity
Hello Lovely
Did you know that Vitamin D is SO GOOD for you?
Vitamin D is both a nutrient we eat and a hormone our bodies make.
Vitamin D is a nutrient your body needs for building and maintaining healthy bones.
I'm from not-so-sunny Michigan, so I have to find all kinds of creative ways to get my vitamin D in. In the Wintertime, I have to supplement with vitamin D and I eat tuna, fatty fish, egg yolks, and spinach quite often to get some vitamin D into my diet.
Fun fact!
Did you know that if you leave your mushrooms out in the sun for a few hours before cooking, they will soak up Vitamin D?
If you cook them straight out of the fridge, they will have a Vitamin D count of 0.
But if you leave them out in the sun for a while that count can go up to 800 - 1000.
Mushrooms were not a favorite of mine, but when I heard about their benefits, I knew I needed to give them a try! I started out with just a little in spaghetti sauce, omelets, on top of salads, and the veggie hack recipe (see below!)
I'm working my way to enjoying something I couldn't stand before.
Take a look at these amazing benefits of mushrooms!
Biking is my favorite thing to do this Summer and the timing of high gas prices has stepped up my biking to a whole new level. I ride my bike to do my errands and my favorite spot to bike is the farmer's market by the lake where they have fresh mushrooms. Can I just say the dose of vitamin D I get from riding in the sun, buying local mushrooms, and sunning them in my bike basket while listening to the Trim Healthy Mama poddy on the way home has brought me to a whole new level of feeling accomplished, joyful and healthy! Yes, I tell my family all the time now, do you know I rode my bike to get this dinner? It makes the food taste so much better!
I'm saving money on gas.
I'm soaking up the sun's rays.
I'm buying healthy, local fresh fruits and veggies.
I'm getting fresh air.
I'm taking in nature.
I'm getting exercise.
I'm spending time with my family (when they ride with me)
I'm learning from podcasts!
It's been a fantastic addition to my lifestyle and it's something I would highly recommend!
If you dislike mushrooms, here is a mushroom hack recipe and video for you:
Do you like mushrooms? How do you use them in your cooking? I do hope you find this information helpful!
Remember to sun your mushrooms before cooking!
Do you have any questions or need help on your THM journey?
Please feel free to reach out and contact me.
I'd love to help you become the very best version of yourself!
Blessings,
Charity
