What is Kefir?
It's a fermented milk drink that is a little tangy.
It's like a drinkable yogurt.
It's an amazing probiotic that works on your gut health.
It's a great source of vitamins and minerals.
Kefir has been around forever and was used as a way to preserve milk before there was refrigeration. The good bacteria helps kill any bad bacteria in the milk and eats up all the milk sugars making it have high qualities of good bacteria.
Kefir does the same thing to your gut, so kefir is your answer to any gut issues you may have!
What are the benefits of Kefir?
Kefir is full of tryptophan, which is why it helps you sleep better! Kefir also helps with anxiety because serotonin is made in the gut and sent to the brain. Kefir heals the gut, so your serotonin levels will also balance.
Kefir is full of tryptophan, which is why it helps you sleep better! Kefir also helps with anxiety because serotonin is made in the gut and sent to the brain. Kefir heals the gut, so your serotonin levels will also balance.Another favorite of kefir is the skin benefits! Let's look at those!
Where do I get kefir?
You can purchase unsweetened, plain kefir from the store. Our store carries the Lifeway brand. It looks like this:
As you can see, store-bought is an E or XO on the TH plan. It's better to have store-bought kefir than not have kefir at all in your diet, but I highly encourage making your own kefir because it has 50 microbe strains versus the 3-4 in store-bought kefir. The homemade is way more nourishing and a whole lot tastier!
Really, there is no comparison between the two.
I have good news, making your own kefir is cheaper and not hard or time consuming!
What do you need?
You will also need glass jars, lids, a small holed strainer and a wooden spoon.
Let's unbox my very healthy kefir grains from Cultured Food Life.
Kefir grains look kind of like cottage cheese.
The most complicated part of making homemade kefir is deciding what kind of milk you want to use. First, you don't need to buy organic milk, as the grains will eat all the milk sugar and anything bad up. In the videos above, when I first got my grains, I used whole milk or fresh milk directly from the farmer and that would be an S kefir, but now I buy 1% milk to make a Fuel Pull kefir, so I can chose a Fuel Pull, E or S kefir shake on TH plan.
Why Double Ferment?
Double fermenting increases the nutrients and breaks carbs down even further and turns the kefir milk into a FP.
Once it separates into curds and whey, it's a FP and all the lactose is eaten up.
Second-fermented kefir will have more nutrients and the vitamins will skyrocket and make it so much more superfoody! This happens due to the prebiotics in the added fruits. When you add a new fuel source for the microbes in kefir, they begin to grow and multiply, which increases all the vitamins, especially the B vitamins. The taste is even better because it takes away the sourness and mellows out the flavors.
Here is the up-to-date video of how I make my kefir now to save myself even more time!
Would you like to learn anything else?
Take a look at some of my courses I have to offer.
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Kefir grains really grow fast and you can end up with an abundance, so I love to share my grains with my ladies who sign up with coaching with me! Just ask me!
Kefir grains really grow fast and you can end up with an abundance, so I love to share my grains with my ladies who sign up with coaching with me! Just ask me!Love,
My absolute favorite part of Trim Healthy is the all day sippers! I call myself the "sipper queen" because I love my drinks so much! There are so many sippers to enjoy, but I also like specialty drinks like Kombucha because of the benefits. Kombucha is not a sipper, but it's a drink that is a Fuel Pull or S friendly up to a half cup due to the carbs in it.
My family enjoys it as an E drink in the evenings because we often drink more than a half cup of it.
What is Kombucha?
Kombucha is a fermented, lightly effervescent, sweetened black tea drink commonly consumed for its purported health benefits like your gut health. I use green tea in mine instead of black tea. Fruit, herbs or other flavorings are often added in the second ferment. I like to think of kombucha as an all-natural probiotic that will cleanse and heal your gut! 
Here is a store-bought Kombucha we had while on vacation and enjoyed in wine glasses.
When buying it from the store, look for 2 grams or less of added sugar.
What do you need to make Kombucha?
A scoby
(Symbiotic Culture Of Bacteria & Yeast)
Kombucha starter
(This will have a kombucha scoby and 1 cup of already made kombucha tea)
Black Tea or Green Tea
Sugar
(this gets eaten up in ferment process)
Water
Glass Jars
A cheesecloth or linen with a rubber band to hold cloth on.
From left to right:
Two black tea bags in boiling water, my scoby hotel and the tea choices I have to make the tea.
I'm adding one cup of cane juice crystals to the gallon jar of black tea and I left room at the top to add the scoby and Kombucha starter from the last batch I made.
I'm adding one cup of cane juice crystals to the gallon jar of black tea and I left room at the top to add the scoby and Kombucha starter from the last batch I made.Where do you get your scoby from?
I got mine from a friend to save money, but Cultured Food Life is my go-to for fermented foods.
I just added pure water to the gallon jar after steeping the tea and letting it cool, so it doesn't hurt the scoby. Then I placed the scoby and a cup of kombucha from the last batch in the gallon jar. The scoby is floating in there and will work it's way to the top. I placed cheesecloth over the top.
How do you make Kombucha?
Boil a cup of water and add two black or green tea bags.
Let cool.
Put the cooled tea in a gallon glass jar or crock
Add one cup of Cane Sugar
Add the scoby and Kombucha starter
Fill to the top with pure water.
Place a cloth over the opening of the jar and secure with a rubber band.
(This keeps dust, mold spores, and vinegar flies out of the fermenting tea.)
Let it sit for 10-14 days.
After sitting in an undisturbed and a well-ventilated place away from direct sunlight 10-14 days, I prepared a second ferment. This is my lemon-ginger double fermented Kombucha.
For this batch, I placed a whole peeled lemon and around three to six inches of peeled fresh ginger in my vitamixer with a little bit of the Kombucha, then used a funnel and distributed it equally among the jars and added in the Kombucha, leaving out the scoby and a cup of the Kombucha starter.
I leave the second ferment on the counter for three more days and then place in the refrigerator.
I often make drinks in batches for the week!
From left to right:
First ferment Kombucha, kefir, Parrot Punch from Trim Healthy Future, Spuice from the Trim Healthy Membership, Lemon/Ginger Kombucha and Hydrated Hummingbird from Trim Health Future.
From left to right:
Kefir, Strawberry Kombucha on second ferment and the scoby hotel on end.
(I make Kombucha at 16 minutes in)
I love drinks, so if you would like more information, here are drink blogs I've created to help you on your journey:
I hope you found this information helpful!
I'm here if you would like more information on your Trim Healthy journey!
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Blessings, 
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 how to stay on plan during vacation! I love this topic, and I feel like I have mastered it since I've been doing it for eleven years!
My very first Trim Healthy Mama vacation was Christmas 2013, when I packed for six people for a road trip to a very cold trip to Mall of America in Minnesota! We always book a place with a kitchenette or kitchen, so I have access to a refrigerator and stovetop. I remember spending quite a bit of time in the kitchen ten years ago packing, so we could stay on plan the entire time. I made a lot of soups to keep us warm. Over time, I have gotten much faster packing, so I want to share all my tips and tricks. First, I want to say that I always stay on plan during vacation because I want to feel my best and have the most amount of energy, so that I can enjoy all the sightseeing without feeling bloated. I encourage you to do the same! Don't make it complicated and do the best you can and remember that it's always worth it!
What do you need to invest in on your THM journey?
My essential items for food storage are the following:
Cooler backpack
Cooler
Watch my video to see how I packed for a week's beach vacation for four.
Here is our food:
Let's start with hydration!
My favorite part of THM is the sippers because they keep me hydrated, energetic, and clear-minded and help curb my hunger. I don't leave the house without a sipper or two. I always make them in bulk for our long drives and while we are at our destination. First, I made ginger juice in my Vitamixer by adding a lot of fresh ginger to water. Then, I poured it into ice cube trays to freeze. After it's frozen, I put them in Ziploc bags. I like to use the cubes as ice packs in coolers and also for easy drinks. You can easily add ACV and a healthy on-plan sweetener to make GGMS ice cubes. All you will need is water to add to it for a healthy, anti-inflammatory drink. 
I also like to take mini sizes of ACV along.
I've been drinking spuice from the THM membership website for years and drink it daily as it has the most amount of superfoods in it of all the sippers. I don't want to miss a day while on vacation, so I made a gallon and stored it in a plastic jug to throw away, and so I don't risk the glass jars I use at home breaking. I left some space on the top, so I could freeze it, so it also doubles as my icepack in the cooler. 
My pink water bottles all have the Shrinker sipper in the to keep us awake on the 19-hour drive.
Next up is preparing healthy breakfasts and snack packs.
Oatmeal is a go-to since it's quick and easy and you can find hot water at any gas station or hotel. I added collagen, stevia, baobab, cinnamon, and a 1/2 cup of oatmeal in each zippie.
On the right, the zippies are for smoothies. I added a scoop of whey protein powder, collagen, stevia, and baobab for a quick smoothie. I love the Pina Colada, so I packed a whole bag of frozen pineapple. I am also a kefir girl, so I took my grains with me to have kefir smoothies every day. The beach, sunshine, and smoothies go so well together!
I really like to make all the food ahead of time, so I can relax and enjoy my vacation time. I also like to take my own protein and food with me because I can get it cheaper at home. I don't mind buying fresh fruits, fish, and veggies while gone.
I did this trip very simply, by grilling meat poolside, sipping on my drinks, and enjoying fresh fruit and veggies.
This time, it all fit in one cooler, my backpack cooler, and a bag.
Here is another vacation packing video for an on-plan vacation road trip:
If you would like to learn more about the Trim Healthy Mama lifestyle, I have a step-by-step guide for you!
Firm Foundation will teach you everything you need to know about how THM works and how to incorporate it into your daily lifestyle!
You can check it out here:
Blessings,
Let's talk about Gentle Lentils!Lentils are edible seeds from the legume plant that come in a variety of colors and are packed full of nutrition and are gentle on the blood sugar. Each variety has a different cooking time due to the difference in the hard or soft shells. They are great in soups, salads or even in dishes like the meatloaf below.
Lentils are an E fuel source on the TH plan, and you can eat up to one cup and keep your blood sugar stable. Lentils are considered a plant protein, but I also like to add another lean protein source with them like collagen.
Let's look at the amazing health benefits!
My absolute favorite recipe using lentils is Rashida's Man Worthy Lentil Loaf from Trim Healthy Future page 162 . I'm a real superfoody girl and love to pick recipes with the highest amount of superfoods and this is one of those. The ketchup Tangy Tom topping is so delicious and flavorful to me , and I enjoy the texture of the meatloaf more than regular meatloaf. I also love the idea of eating a meatless meal sometimes and this does that with the protein coming from the plant-based lentils and collagen in the recipe. There are secret high-fiber veggies, fiber and ultra-lean protein along with my favorite superfoods. My four guys do not like the idea of meatless meals at all, so I have figured out the perfect solution to this and that is I make the 9X13 dish for myself and I freeze individual portions for a quick lunch.
Rashida's Man Worthy Lentil Loaf
Trim Healthy Future page 162 
I had to use Green Lentils in this instead of brown. This is how pretty it is before the topping. Yes, the brown lentils work best, but I've done it both ways.
I love the tangy homemade ketchup on the top. I think doubling the topping would be best for myself because it makes the dish!
I cut into individual servings and wrap in parchment paper and freeze them for quick meals.
Here are some quick lunch ideas using the freezer meatloaf:
I love the tangy homemade ketchup on the top. I think doubling the topping would be best for myself because it makes the dish!Green Lentil Meatloaf
I cut into individual servings and wrap in parchment paper and freeze them for quick meals.Here are some quick lunch ideas using the freezer meatloaf:E lunch of Lentil Meatloaf, red peppers, GGMS sipper and
homemade kefir strawberry smoothie.
Brown Lentil Meatloaf with salad and one wasa cracker and Fuel Pull Salad Dressing.
Brown Lentil Meatloaf with salad and one wasa cracker and Fuel Pull Salad Dressing.Brown Lentil Meatloaf, watermelon and salad with a fuel pull THM ranch.
When I cook my lentils, I double the batch to save time and make a couple of lentil recipes at a time to freeze. I like to make soup with the leftover lentils.
Hearty Lentil, Chicken Sausage, and Spinach Soup
Trim Healthy Table page 85
Lentils are budget-friendly, tummy-filling and soul-warming!
Let's make it together!
If you're interested in using red lentils and healing your body through using Moroccan spices that act like medicine to help your brain, heart, liver, kidneys, skin and protect your DNA, then I highly recommend Serene's Moroccan Trade Winds Trimmy Bisque on page 191 of Trim Healthy Table.
There you have it!
Are you ready to supplement Gentle Lentils into your diet and reap the benefits of stabilized blood sugar and healing your body one meal at a time?
If you enjoyed this blog, you can check out more health-related topics, just like this, in my blog section on my website! Also, I am always here to help you learn more about healing your body through foods. You can find out more here:
Blessings,
