Hello, Lovely!
Staying on the THM eating plan can sometimes be challenging, especially if you don’t have the time to make everything from scratch.
Bread is a particularly difficult pitfall for most because it’s so easy to grab and make a quick sandwich.
Have no fear though, I am always here to help!
When it comes to bread, you need to look for Sprouted or Soured bread, as it’s easier on the digestive system.
Sprouted bread:
With sprouted bread, it has to meet two requirements:
Sourdough:
The requirements for Sourdough are slightly different:
For sprouted the first ingredient needs to be sprouted flour of whatever the bread is made of.
For sourdough, the first ingredient needs to be whole wheat, or any flour in the whole form, and they cannot use yeast in the ingredients as most of the time when they do it’s not soured properly. Sourdough needs to ferment at room temp for at least 7 hours or fridge ferment for at least 24 hours!
An on-plan sourdough needs to be made primarily from whole grain flour, such as whole wheat flour.
While yeast is not off-plan, we use it as a "clue" in sourdough bread. To fit plan guidelines, a sourdough needs to ferment at room temperature for a minimum of 7 hours. So when we find yeast in store-bought sourdough, it's typically used to speed up the fermenting process. Abbreviating the fermenting process makes it fall outside of the 7-hour minimum guideline.
A couple of times, we have encountered true sourdoughs that have a small amount of yeast added to a loaf for the extra rise and better crumb. In these rare cases, yeast is one of the last ingredients because it's such a tiny amount.
When in doubt, it's a good idea to send the bread manufacturer an email to inquire how long they ferment their sourdough.
To summarize, take note of the requirements for each:
Where Can I buy this bread?
There are a number of options to choose from when it comes to store-bought bread, you just need to know which brands to look for.
I’ve compiled a list of On-Plan bread below.
Click on each picture for the link to purchase.
 |  |  |  |
 |  |  |  |
 |  |  |  |
 |  |  |  |
How to Eat (& Like) Sprouted Bread
If you have not eaten sprouted bread before, it does take a little adjusting to.
Especially if you are coming from a super soft white bread.
So what is the key to liking sprouted bread?
Try toasting the bread!
Let's make a sandwich together HERE!
Use code fhc to view.
If you DO want to bake your own bread, you can’t go wrong with THM’s Fuel Pull No Carb Easy Bread.
I do hope you found this blog helpful!
Remember I am here to empower you to make healthy, on-plan, choices that will boost your overall health and help you reach your THM goals!
Please feel free to reach out and contact me if you need any extra help and support!
Blessings,
Charity
Hello, Lovely!
Have you ever wanted to throw a party that was Trim Healthy Mama approved?
My son's graduation open house was almost ALL on-plan and went very well.
The best part was that we could eat all the leftovers!!
My son's favorite color has always been green, and his school colors were green and gold and he enjoys his green vegetables.
I will never forget the day I gave him peas for the first time and how much he loved them and ate the whole bag!
If you have to throw an on-plan green food party, I have some great ideas for you!
To give you some context, here is a video of my graduate giving a favorite memory:
What I served at the party
Drinks
 |  |  |
I served the Bird of Paradise sipper from the Trim Healthy Future recipe book.
It's one of the easiest sippers to make, matched our green theme, and is DELICIOUS!
So delicious that we went through eight gallons and got a lot of compliments on it from all ages.
I served cucumber water as my graduate also loves cucumbers!
Food
The food spread was all green and white with the protein sources being cottage cheese, turkey, and chicken sandwich meat.
The only thing on the food table that was off-plan was the buns.
There was mustard, mayo, lettuce, and cheese for the sandwiches.
I also had Wasa Crackers and lettuce for wraps available for those who couldn't have buns.
 |  |
 |  |
Green olives and pickles are loved by my graduate, so those were served in abundance!
Swiss, mozzarella, and muenster cheese were served because they were white matching the theme.
The vegetables served were lettuce, snow peas, celery, broccoli, cauliflower, and green peppers.
I served that with guacamole and cream cheese or Greek yogurt vegetable dip.
The green fruit served was honeydew melon, pears, green apples, green grapes, and kiwi.
The fruit was served with cream cheese or greek yogurt sweetened with stevia for a fruit dip.
My family all wore green to continue with the green theme.
Decor
Decor
Centerpieces:
The centerpieces were bowls of green fruit, like green apples, pears, and limes.
I got gold foil balloons that spell congrats and hung those on the wall.
For all my graduate's decor, I take pictures off our walls of them throughout the years and make picture displays.
This has worked well and gets lots of compliments.
 |  |
Overall it was an amazing party with great food and special company!
The beautiful thing about The Trim Healthy Mama lifestyle is that they make parties like this accessible to you.
You don't have to sacrifice your lifestyle to be able to throw a party.
You can serve food that is delicious, nutritious, on-plan, and FUN!
There were quite a few vegetables left over, so my favorite sippers and drinks to use up the cucumbers and celery are Spa Sip and Hydrated Hummingbird from Trim Healthy Future and Bloat Be Gone Smoothie from Trim Healthy Table. Of course, it's wonderful to have prepped veggies and salads for the week after the party, also.
If you'd like any more tips and advice on how to serve on-plan food at an event, please reach out and let me know!
I'd love to help you succeed on your THM journey!
Blessings,
Charity
Hello, Lovely!
Today we are talking all about Amazing Mayonnaise!
Any store-bought mayonnaise that has 0g carbs can be used on-plan for Drive-Thru Sue's. Duke's doesn't have added sugar, but it still contains less than ideal ingredients.
Basically, all store-bought mayonnaise can be used on-plan, even with the less than ideal ingredients, because you use so little at a time, so it's negligible.
If you want a cleaner option with 100% on plan ingredients, you can look for:
 |  |  |  |  |
Primal Kitchen | Tessemae's | Sir Kensington's | Better Body Foods | Chosen Foods |
These all have varieties that have 100% on-plan ingredients.
It's also super simple to make your own!
Click on this link for the easiest mayonnaise S recipe in the world!You can also find this recipe in the "Sauces, Dressings, Dips & Other Odds and Ends" Chapter of Trim Healthy Table, page 517.
A note from our Founders
Here are some thoughts on mayonnaise from Serene, one of the THM founders:
"Store-bought mayo is on-plan, but as the purist of our sister team, I have to point out that while it can be included, it is far from optimum. If you want my frank opinion, I’d say most store-bought mayo is a horrible GMO cocktail of hydrogenated soybean oil. Pearl would argue and go on about how although not a super food, it doesn’t raise blood sugar." - Serene
Well, there you have it!
Whether you buy sugar-free from the store, or you make your own from scratch, Mayonnaise is an excellent addition to any meal!
Please remember that I am always available if you have any questions or concerns.
My goal is to help you succeed on your THM journey!
Blessings,
Charity
Hello, Lovely!
Staying on plan can be a daunting thing, especially if you aren't prepared!
Luckily, THM is very easy to stick to, if you ARE prepared.
Staying on plan doesn't mean you have to eat boring, tasteless foods. You can enjoy any meal by using THM recipes and THM-approved alternatives.
Chips and wraps are no exception!
When it comes to chips, remember this:
Palm oil and coconut oil are the only oils that are ok in chips because the natural saturation of the fats protects the oil from going rancid. Any other oils and the chips are off-plan. Also remember to choose baked chips, instead of fried.
Take a look at more great options:
 |  |  |
Xochitl Corn Chips | Charras Baked Corn Tostadas | Popcorners, Sea Salt, or Queso |
Popcorners are only on-plan in the Sea Salt and Queso variety. They are E. Their other flavors have additives, which makes them not an ideal choice.
I haven't been able to find on-plan baked Blue corn Chips anymore, but there is hope because THM is working on their own line!
Before we 'wrap' things up, let's talk about WRAPS!
Here are some great store-bought choices:
 |  |  |  |
Outer Aisle Cauliflower Thins | Mission Carb Balance Flour Tortillas | Mission Carb Balance Street Tacos | Xtreme Wellness 100% Whole wheat Tortilla Wraps |
 |  |  | |
La Banderita Low Carb Soft Tacos | Santa Fe Whole Grain & Flax Tortilla Wraps | La Tortilla Factory Low Carb Whole Wheat Tortillas |
When it comes to buying wraps in a store, remember this: any brand that is 6g net carbs or less can be used on-plan as Personal Choice.
They are a frankenfood for drive-thru Sues. They are limited to the 6g and are FP.
You can also go for egg white wraps that are on-plan. Here are some examples:
 |  |  |
Crepini Cage-Free Egg Wraps | EggLife Southwest Style Egg White Wrap | Crepini Egg Wraps with Cauliflower |
You can also try these Mini Pita Snacks:
 | These can be used as Personal Choice: - flax and oat bran regular-size pita (red package) - flax and oat bran minis (red package) - flax and oat bran mini pita snacks (green package) 3 is a serving for us THMs. - flax and oat bran minis (green package) |
When it comes to Frankenfoods, we want to keep them around 6g net carbs. If I remember these are 7g which is only one gram over.
Remember THM is not about hard fast rules, these are just guidelines. Some ladies do great with both of these. It is best to use them occasionally, since they do have some not-so-ideal ingredients.
For the Drive-Thru Sues, who want to make your own chips, you can use the mission wraps or Joseph’s Pitas and cut them into triangles. Spray with coconut oil and sprinkle with salt, seasonings, or lime juice. Bake for 6 minutes 45 seconds at 350 or put in the air fryer.
If you are a purist and want to make your own from scratch, you can use this recipe from the Trim Healthy Mama Cookbook (pg. 204):
This Recipe is great for purists, who don't want to use any Frankenfoods, or low-carb wraps from the store,
but they're easy enough for any Drive-Thru Sues to master.
Do you have any questions about on-plan wraps and chips?
Feel free to reach out and ask for help!
I am here to help you succeed and flourish on your THM journey!
With Love,
Charity
If you're like me, you look for places to visit that will have a pit stop at the Trim Healthy Mama Cafe in Tennessee.
If you are heading that way, here are some attractions to consider while in Tennessee.
Lost River Cave
On my way to the cafe, I drive through Bowling Green, Kentucky, so my first stop is the Lost River Cave to get my picture taken with this butterfly on their building.
Lost River Cave is a seven-mile cave and historic underground boat tour located just an hour north of Nashville in Bowling Green, Kentucky.
You can browse more about it here:
Trim Healthy Mama Store
Trim Healthy Mama has a store in Nashville that carries their entire line of products.
They have a wide variety of products available to make your journey a success, and they are all available in Nashville.
Address: 5006 Harding Pl Ste A, Nashville, TN 37211
Phone: (629) 888-9113
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.
Here are some pictures from their store in Nashville (that is not to be confused with the cafe in Tennessee.)
 |  |  |  |
 |  |  |
Gaylord Opryland Resort & Convention Centre
2800 Opryland Dr, Nashville, TN 37214
Gaylord Opryland Resort & Convention Center is a stunning, one-of-a-kind resort experience. You can explore nine acres of airy, indoor garden atriums, a wide selection of award-winning restaurants, a spa, and a state-of-the-art fitness center.
Here are some pictures:
 |  |  |  |  |
 |  |  |  |  |
 |  |  |  |  |
Grand Ole Opry
Within walking distance of the Gaylord Opryland Convention Center is the Grand Ole Opry, a weekly American country music stage.
2804 Opryland Dr, Nashville, TN 37214
Here are some pics of the Opry:
 |  |
 |  |  |
Opry Mills Mall
Across the parking lot from the Grand Ole Opry is the Opry Mills Mall
433 Opry Mills Dr, Nashville, TN 37214
In the Mall you can find:
Madame Tussauds Nashville
Opry Mills, 515 Opry Mills Dr, Nashville, TN 37214
They have wax replicas of music stars and this butterfly mural:
Cooter's Nashville
2613B McGavock Pk, Nashville, TN 37214.
Across the street from Opryland Resort is Cooter's Nashville, in case you're familiar with "The Dukes of Hazzard."
Nashville "WhatLiftsYou" Wings Mural
The next stop in Nashville is Nashville WhatLiftsYou Wings Mural.
This is another picture-perfect butterfly spot to represent your transformation as a Trim Healthy Mama!
Ryman Auditorium
116 5th Avenue North, in Nashville, Tennessee.
Ryman Auditorium is a 2,362-seat live-performance venue.
The John Seigenthaler Pedestrian Bridge
Also in Nashville and a great place to get a picture spot of the city of Nashville and get some exercise is The John Seigenthaler Pedestrian Bridge.
It is a truss bridge that spans the Cumberland River in Nashville, Tennessee. The bridge spans 3,150 feet and is one of the longest pedestrian bridges in the world.
Wildhorse Saloon
120 2nd Ave N, Nashville, TN 37201
Southern food, regular live-music acts, and free dance lessons in a three-story space.
The downtown saloon atmosphere is really not me, but I had a catered lunch event to go to, so I thought I would share in case you want to take line dancing lessons.
Cheekwood Botanical Gardens
1200 Forrest Park Dr, Nashville, TN 37205
Cheekwood Botanical Gardens is a 55-acre botanical garden and historic estate.
Franklin, TN
Franklin, TN, is an American Civil War city just south of Nashville.
Downtown’s Main Street is lined with galleries, antique shops, and restored Victorian buildings.
 |  |  |  |
 |  |
DeAnn Art Gallery
There is a beautiful gallery called the DeAnn Art Gallery.
An artist had these wonderful backdrops in her gallery on the main street and they are perfect for us Trim Healthy Mamas!
Philanthropy Home
Philanthropy Home is an extension of Philanthropy Fashion, a store that curates and designs its own apparel, home, and gift products with purpose, style, passion, and quality. They offer their customers a unique platform for giving by committing to give a minimum of 10% of every sale at the store level and 100% of proceeds online to charity through local, national and global opportunities.
 |  |  |  |  |
Westhaven
Westhaven is a giant neighborhood in Franklin. It's a great place to get a walk in the beautiful surroundings.
 |  |  |  |
 |  |  |
Cummins Falls
I took a drive over an hour to the East to see Cummins Falls and the drive was absolutely worth it! Cummins is a waterfall on the Blackburn Fork River and is located in southern Jackson County, Tennessee.
By volume, it is the eighth largest waterfall in Tennessee. The falls, with a total height of 75 feet, consists of two drops.
The first has a plunge drop of 50 feet, ending in a shallow pool. I really loved the 1.5-mile walk to the falls.
Visiting the waterfall will require:
Hiking
Swimming or wading through water
Climbing rocks
Crossing slippery rocks
Swimming or wading through water
Climbing rocks
Crossing slippery rocks
 |  |  |  |  |  |
 |  |  |  |
 |  |  |  |
 |  |  |  |
I highly recommend taking water shoes with some grip as the rocks are extremely slippery but so fun!
The walk to the waterfall was worth it. It was like a pot of gold at the end of the rainbow when you finally saw the waterfall at the end.
It's a true gem in Tennessee and a fantastic day spent.
My boys had so much fun, and I'm thankful they helped me along the rocks.
Trim Healthy Mama Cafe
The highlight of my trip was, of course, my visit to the Trim Healthy Mama Cafe.
The cafe is a true gem because of the great atmosphere! It is truly focused on a HEALTHY and HEALING experience, and you never have to worry about what to order, because EVERYTHING is on plan! They also have all their products for purchase in their cafe!
You can read more about my visit by catching my blog here:
That's the end of my time in Tennessee. I have to say that the Tennessee woods, the weather, and all the vibrant green make it a wonderful place!
My favorites, besides the cafe, were the Gaylord Opryland and Cummin Falls.
I love photo opportunities and one of my favorite things to do is walk, hike, and bike.
I loved the walks through Opryland and the hiking at Cummins falls were both picture-worthy.
I do hope you get the chance to visit!
Blessings!
