Friday Fuel ~ Get Energized For E Meals

In Friday Fuel, each week I will focus in on one of the Trim Healthy Mama fuel types, discussing its importance, when you should choose to eat it, different recipes in that fuel type, etc.

For the past two weeks we’ve been discussing why E meals are so important. Your brain needs them and they give you energy! We need to reject the lie that says that all carbs or bad and embrace the incredible fuel that good carbs are!

This week we are going to tackle one of the biggest objections people raise when discussing E meals:

  • I get really hungry soon after an E meal.
    • If you’re feeling hungry soon after your E meal, consider this … “The only likely reason you would feel hungry, an hour after a meal or snack, is if it was not protein-centered and you overdid the carbs. Remember, overdoing carbs causes excessive hunger.” (THM, page 593)

So how do you keep from being hungry an hour or two after an e-meal?

  1. Make sure you are actually having enough food! There is not a set number of grams of protein that you are supposed to have at every meal, but for E meals it will really help to satisfy you longer if you don’t skimp on the protein. This is NOT a rule, but I like to aim for at least 20 grams of protein in my e meals. If I am not having enough meat in my meal to hit that mark then I will add a small protein shake or protein chocolate milk to my meal.
  2. Don’t forget your non-starchy veggies! Are you having a sandwich and an apple for lunch? Don’t stop there, add some veggies to your plate. Have a salad with a low fat dressing. Pile up some bell pepper strips or snap peas on your plate. I love to have some pickled okra! And since you are in e mode, this is a good time to get in the slightly starchier veggies like carrots or beets. Your plate can be full even when you are having an e meal.
  3. Don’t overdo one type of carb. While a sandwich and a piece of fruit is perfectly good in an E setting, we don’t want to do two sandwiches or two pieces of fruit at at time. Our bodies can only handle so many grains at a time. And while fruit is a wonderful, God-given food, we don’t want to overdo the amount of fructose we consume at a time. It is good to get a variety of carb sources into your e meals. Beans and legumes are much gentler and can be used as your entire carb source if you want.

I hope this series has helped you get a better handle on the ever important E meal! I promised that this week I would include some recipes for E desserts and snacks, so here they are!

Pumpkin Oatmeal Cookies

Apple Crisp

Caramel Apple Oatmeal Cookies

Peach Cobbler


Do you have your Thanksgiving Menu planned yet? If not go check out My Thanksgiving Picks to find 20 recipes all in one place!

Motivation, Testimony, Uncategorized

It’s The “Down 20lbs” Celebration!

It is important to celebrate milestones, big and small. I have decided to celebrate every 10 pounds, so today is a day to celebrate!


Like last time, I am trying to keep these pictures real. The original picture is one that a friend took and I am trying to get as close to that pic as possible to show a true difference, thus the no makeup, ponytail, same pose picture. I don’t want to show a false result by taking the best pic possible at the best angle possible.

Now I am going to get really real with you and show you some full body shots. EEEEK!! I am not fond of full body shots, there is no way to hide! But my friend also happened to get some candid shots of me that just happened to be nearly perfect for front and side view shots, SOOOOO, here we go, let’s get real.

Now, the angles are slightly different (it’s really harder than it looks to replicate a picture!) but it is close enough to tell. I have a ways to go to my goal, but 20 pounds has definitely lessened my “width” in both directions. By the way, the shorts are diffrent colors but they are the exact same size/brand.

My first 10 pounds came off very quickly (for me) only taking three weeks. My second 10 pounds (as expected) took longer, 2 1/2 months to be exact. For the last three weeks I was within a pound of my goal, bouncing up and down within a pound. It was maddening! However, one day the scale just decided to let go! Don’t give up, sometimes our body needs a break from losing but it will keep healing and reforming.

And even with a 3 week stretch of no weight loss, I am still averaging 1.3 pounds per week. That is good steady weight loss. Don’t get frustrated with the “mini-stalls”. They aren’t really stalls at all, just a natural ebb and flow. Look at your over-all success. The big picture is always more fulfilling!


Makeover Monday ~ Pumpkin Spice Cheesecake

It is Monday, so it is time for another recipe makeover. I love to take favorite recipes and make them THM friendly. One of the biggest hurdles people have to overcome is thinking that healthy eating means never having their favorite foods again. The truth is that you can make a healthy version of almost any meal. And most meals don’t require that much work to re-make!

With Thanksgiving looming on the horizon I have a pumpkin recipe for you to choose from. Tired of the traditional pumpkin pie? How about a delicious pumpkin spice cheesecake? I took this to staff meeting at work and was met with the question, “There’s no sugar in this?!?” It was a hit! The original recipe can be found on Delish.

Pumpkin Spice Cheesecake



3/4 c. chopped pecans

6 tbsp. butter, melted

2 tbsp. xes sweetener or gentle sweet


3 (8-oz.) bars cream cheese, softened
1 c. pumpkin puree
1/4 c. sour cream or plain Greek yogurt
3 large eggs
1 1/2 tsp. pumpkin spice
Warm caramel sauce, for garnish
whipped cream, for garnish
Chopped, toasted pecans, for garnish


  1. Preheat oven to 325° with a rack in the middle position. Grease an 8” spring-form pan with cooking spray.
  2. Make crust: In a food processor, add all crust ingredients and process until well combined. Press crust into bottom of pan.
  3. Meanwhile, make cheesecake batter: In a large bowl using a hand mixer or in a stand mixer, beat cream cheese, gentle sweet and molasses until light and fluffy. Beat in pumpkin puree, sour cream, and vanilla extract. Add eggs, 1 at a time, until well combined, then beat in glucomannan, and pumpkin spice. Pour cheesecake mixture over crust.
  4. Double-wrap outside of pan in aluminum foil, making sure to cover the bottom. Place pan in a large baking dish, place the baking dish in the oven, and pour in enough boiling water to reach halfway up the pan. Bake until only slightly jiggly in center, 1 hour 20 minutes to 1 hour 30 minutes.
  5. With oven door propped open, turn oven off and let cool 1 hour in the oven. Remove from water bath and discard foil, then refrigerate cheesecake until cooled completely, at least 3 hours or overnight.
  6. Garnish with a layer of caramel and a few dollops of whipped cream around the edge of the cheesecake. Sprinkle all over with pecans and more pumpkin pie spice.

Do you have a favorite recipe you would like me to tackle? Leave a comment below and I will see what I can do!

Want some help on your journey? Join my fall book study group!  Anyone who participates in this book study will also be eligible for a 10% discount for any of my coaching or class packages that are booked before January 31st, 2019!


Your Input Please?

I try very hard to make my blog a place where you can come to find practical help, consistent encouragement and recipes that are faithful to the Trim Healthy Mama way of life, but I would like some input from you.

  • What is it that you would like to see more of?
  • Is there anything you’d like to see less of?
  • Is there something you’d like to see featured as a weekly focus like “Makeover Monday”?
  • Do you have a specific question that you would like answered?
  • Any other helpful suggestions?

I would truly love your input! Please leave a comment below or shoot me a message on Facebook. I am looking forward to hearing from you!

Don’t forget the fall book study that is coming up in less than 2 weeks! Anyone who participates in this book study will also be eligible for a 10% discount for any of my coaching or class packages that are booked before January 31st, 2019!


THM on TV ~ Creamy Verde Chicken Chili (S)

It’s fall! Time for all things warm and comforting like soup and chili!

Click on this LINK to get the printed recipe and watch this video for Creamy Verde Chicken Chili.