Trim Healthy Mama

Wrap the Year in Gratitude

~ Midwest Storyteller ~ 1 Comment
Be Grateful www.midweststoryteller.com

I’m always seeking out ways to thrive, not just survive. I have to confess that it’s been a weird struggle lately. Just weird. Life this year has felt much like it might be to find yourself gripped to a pendulum that swings first one way and then the other.

This year seems to have had a few themes and some of them weren’t much fun. We called it the year of the breakdown. Things just kept quitting on us. At one point we had both our daily drivers, the work van and the classic Buick Super all undriveable and once. Then, we dealt with clogged sewer lines and a toilet that actually broke. I wish now that I’d kept track of all the small appliances, gadgets and the like that I had to drop into the trash can. The clothes dryer tried it’s best to leave us, but Smuffy got it fixed. This only angered the washer, which threw an apoplectic fit and never recovered. Smuffy needed a few repairs also. That wasn’t fun, but he’s recovered just fine.

But what did it all matter? We got our second grandbaby! Fruity Pebbles is a joyful handful. Lil’ Snookie has been a joy and he’s now just turned five years old. Things are going well with “Morgan’s Landing”, my novel series, and Book 1 is due to come out in early 2025. To top it all off, award-winning Hollywood screenwriter, Alan Roth, offered to write a screenplay for a series based on “Morgan’s Landing”! It’s now finished and on the market. Seven well-known producers are taking a look at it and as of right now, five have asked to review the entire book as well. The pendulum does swing, doesn’t it?

This also seemed to be the year of the funeral. We saw close friends lose parents. We lost cousins. We lost multiple folks that we’d shared community and church life with. Some of them seemed to mark the end of an era. You know what I mean – those rock solid old folks whom, despite their years, you half expected them to live forever. Smuffy lost one of his brothers who had suffered a lingering illness and we experienced the pain of losing our 27-year-old niece following an auto accident. We just hung on while the pendulum swung.

Yet, we laughed, we celebrated birthdays and holidays and gave thanks for every treasured face that remained. We prayed. We worked. We did all the mundane things that take up so much of life.

As I felt the pendulum swinging, I would pause at times and tell God how grateful I felt for everything I had been given – been allowed to keep – been blessed with unexpectedly. Still, I struggled. I felt my stress level rising. I felt there weren’t enough hours in the day and not enough of me to to around. I had multiple melt-downs and some of them weren’t pretty.

I do my best each week to listen or watch The Poddy (the podcast featuring Pearl Barrett and Serene Allison of Trim Healthy Mama). It has solid, balanced health information, but topics can vary. Last week, as I listened, they discussed how practicing gratitude can boost your physical and mental health. One particular thing Pearl shared was that, while listening to another podcast, she’d been stuck by the lady’s testimony that though she’d often stopped and made note of things she was grateful for, she felt the Lord asking her when she was going to start to walk in gratitude. There is a difference! I encourage you to watch this podcast. (You’ll have a few minutes of info on their new book and banter at the beginning amongst the two sisters and their announcer, Danny, before they get to the meat of the thing.)

I had been feeling for a week or so that God was giving me peace and lightening my stress load even though I still had just as much on my to-do list as ever. As I watched this Poddy, however, I really stepped into a new place of calm. Rather than nudging myself from time to time to stop and thank God for what I do have or reprimand myself with a “look at your life – you don’t have anything to complain about” or an “it could be a whole lot worse”, I felt a whole new sense of connecting with the Giver and walking through life as though I’m weaving my way through and around all the gifts – simply wading in them.

I suppose this includes this mess on my desk and this book edit I need to finalize. Yes!

If this year has been “one of those years”, I encourage you to round it out with gratitude before starting the new one. I saw a great idea on social media. Take a big jar and keep a stack of little notes nearby. Each day or each week, every family member makes a note with the date and writes down the most fabulous thing that happened that day or week. At the end of next year, dump them all out on the table and have a Gratitude Fest while you read them all. Is there a better way to party on New Year’s Eve?

I’m grateful for you, Dear Readers!

Elaine’s Story

~ Midwest Storyteller ~ 1 Comment

I fully disclose that as a Certified Lifestyle Coach I do, at times, receive monetary compensation as such. See The Fine Print on the “About Me” page of this blog.

Here’s another story from one of the members of my weekly group coaching sessions. It’s so gratifying to see them learn about health, put their knowledge into practice and experience not only victories on the scale with weight loss, but NSV’s (non-scale victories) as well. This can end up being much more exciting than mere numbers. How you fuel your body affects all aspects of your life. How would you feel if you received a disheartening diagnosis from your doctor and then saw a total reversal in that condition after putting one foot in front of the other as you treat your body the way it was intended to be treated? Elaine didn’t have a whole lot to lose on the scale, but she lost it! She did have much to gain with getting her metabolism operating the way it should and she gained that!

Feel free to contact me about private coaching or if you are local, join us in person. We meet weekly.

Elaine's Story of Metabolic Syndrome

Please be sure to share this post on Facebook, X, Instagram or wherever you connect with people on social media. You may get to be the one who connects your friend or loved one to the answers they’ve been waiting for.

Shirley’s Story

~ Midwest Storyteller

I fully disclose that as a Certified Lifestyle Coach I do, at times, receive monetary compensation as such. See The Fine Print on the “About Me” page of this blog.

I’ve been so exited lately to see the members of my weekly group coaching sessions experience not only victories on the scale with weight loss, but NSV’s as well (non-scale victories), which can mean much more than mere numbers. How you fuel your body affects all aspects of your life. How would you feel if your pain levels were greatly reduced without the help of drugs, but rather by your own wise choices. Check out Shirley’s non-scale victories and you might be wanting to contact me about private coaching or if you are local, join us in person. We meet weekly.

Shirley's Story www.midweststoryteller.com

I’ll be sharing more stories like Shirley’s soon. If you need support or know someone who does, please reach out in the comments or by emailing me. Share this post on your social media as well. You never know – you might be giving someone the help they’ve been waiting for.

Oh, The Wonders of this Cake!

~ Midwest Storyteller

I fully disclose that as a Certified Lifestyle Coach I do, at times, receive monetary compensation as such. See The Fine Print on the “About Me” page of this blog.

I had some excitement today and I couldn’t wait to share it with you!

For the back story, I had a birthday several days ago and Pookie asked me what kind of cake or other dessert I’d like to have, but stipulated that since the restaurant they were taking me to for my birthday dinner wouldn’t allow us to bring in our own dessert, we would have to have a separate little birthday celebration just for that.  Well, I’m all for celebrating twice so that was fine with me. Then, as is the way with things, stuff happened and then more stuff happened and Birthday 2.0 seemed to get bumped and bumped and bumped some more and I finally received my delicious treat today.

THM Cake of Wonders www.midweststoryteller.com

What did I request, you ask?  As you may know, I don’t eat the SAD (standard American diet) stuff.  I know, I know, it wouldn’t be the end of the world if I ate something hideously bad for me on my birthday, but I’ve learned that it’s not worth it.  It makes me feel rotten (now that I know what it’s like to feel good all the time) and then there are additional portions of it in the house for days.  After flipping through various Trim Healthy recipes, I suddenly remembered exactly what I wanted and told Pookie to make me the Cake of Wonders.

This recipe, from page 37 of the Trim Healthy Indulgence cookbook seemed to be the talk of social media, the podcast and all over the Trim Healthy community ever since the cookbook came out but I just hadn’t gotten around to making it.

I’m giving it an absolute 5-Star review.  Even though Pookie didn’t give it a topping of chocolate drizzle and an arrangement of fresh berries on top as shown in the photo in the cookbook, I don’t see how the taste and texture could be any better.  Esther Allison hit the ball out of the park with this recipe. This is fit to serve at any wedding.  It is that good!

Yes, I am a Trim Healthy Certified Coach, but no, I am not a retailer of their products.  When I recommend this cookbook and this recipe, I am not gaining anything from it but your smiles and happy tummies. 

Also, the pie crust recipe in that book is out of this world.  I think I’m going to bake one sometime and just eat it by itself!  That’s how good it smells while it’s baking. Right now, Esther’s Peanut Butter Cup Cake is featured as a free recipe on the website, so be sure to print that out.

If you do need support in your journey to better health and weight loss, blood sugar control, hormonal balance, etc., head to the Contact page or my Food Freedom pages on Facebook and Mewe and let me know.  I’ll give you all the info on group sessions which I conduct locally in person as well as details on private coaching in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

The Trim Healthy Mama Plan is a great way to boost your immune system, reduce inflammation, and certainly to lose weight safely and sustainably if you need to do that.  I know that many people want to steer away from the standard American diet because they know it’s taking a toll on their health, but they just don’t know how to be happy doing it.  That’s what I teach. 

If you’ve tried Esther’s Cake of Wonders, leave a comment and let me know how you liked it.  I’m curious – what is your favorite dessert that you’d miss most if you decided to adopt a healthy eating lifestyle?

And (sigh), as is the way of things, I didn’t get to share my cake with Lil’ Snookie today. More stuff happened. But you know what that means? It means I’ll freeze slabs of it between slips of waxed paper and then we’ll have Birthday 3.0 in a few days. I know how to manage this birthday thing.

The Underused Four-Letter Word

~ Midwest Storyteller ~ 1 Comment

And so it goes on – winter.  The cold and snow can keep you homebound. Gray skies, when they don’t get the memo that enough is enough, can make you gloomy.  Christmas is over and sparkly decorations are put away.  Every other week it seems some new strain of crud is going around and doing its best to cancel events or make you wish they were canceled.

Then, those post-holiday bills arrive to remind us once again that next year the spending limit ought to be reduced.  Boosted by this bit of cheer, you hop online and print out your tax forms. Since you haven’t filled them out yet, you try to bask in a little ray of sunshine with the optimistic thought that perhaps, this time, Uncle Sam may have caught on to the idea that it is more blessed to give than to receive.

Around here, Smuffy has always been the one to see the glass as half empty while I typically view it as half-full.  I have to admit, though, that gray days spent with tax forms can take their toll on me.  Sometimes, you just need a reminder or a little jolt to alter your outlook.  I got one last week.

As is my habit, I watched the Trim Healthy Podcast (affectionately referred to by us THMers as “The Poddy”) on YouTube.  Sometimes it’s full of rock-solid science to boost your health and well-being.  Sometimes, it’s full of rabbit trails that provide the silliness that you may be lacking in your life and sometimes it provides a level of encouragement that will rock your world.

This one, Change Everything In Your Life With A Four Letter Word! [Podcast] Ep. 365 , was just what I needed and I think you’ll benefit by watching it as well!

I love it when there’s science behind encouraging things!  Near the beginning of the podcast, Serene shared that studies have shown that in order to create a synapse in the brain where you know a thing – really know it and you’re not going to forget it – it takes 400 repetitions of the information.  However, if you are laughing and playing while learning it, the process only requires 12 repetitions!  P-L-A-Y is the four-letter word that can change everything.  They went on to share many ways their mom incorporated play and ways they feel like they’ve lost their sense of play and want to get it back again.

Just think of it – how many times did you labor over those multiplication tables until they finally got in your head, but then heard some silly TV theme song around that same age only a handful of times, yet you can still sing it word-for-word today?  Are you maybe just a bit too grown up for your own good?

Why do you consider cleaning house or preparing meals for your family some type of drudgery when, as a child, you had hours and hours of fun with a toy cooking set and thought it was great when you got your own little broom and dustpan for Christmas or birthday.  I think of our Lil’ Snookie and his love affair with all things lawn care.  His excitement over toy mowers, leaf blowers and weed eaters knows no bounds and his mommy and daddy will be delighted if this attitude continues for many more years!

Smuffy and I discussed the podcast and agreed that we needed to tackle all the everyday stuff with an attitude of fun and play.  It takes a little effort at times.  He’s been having his share of issues lately that all seem to revolve around vehicles needing repair and I am in the middle of edits on the first novel in my upcoming series.  We’re trying to remind each other that we’re having fun.

Some days you succeed.  Some days you don’t.  After a mad search through a cupboard the other day that resulted in what sounded like three quarters of the contents landing on the floor, he finally found what he’d been looking for, but looked a bit out of sorts when he came into the room where I sat.  I tried to remind him that not only did he find it, but he had fun looking for it.  He promptly informed me that he did not have fun looking for it.  But we did laugh. 

Famous industrial engineer and efficiency expert, Frank Bunker Gilbreath, always thought of innovative ways to help his twelve children learn.  The family always rented the same big, old lighthouse for summer vacations and no one really cared whether it was kept pristine.  He would write all over the walls in Morse code and tell his children to figure out what the messages said.  He would likely have been a frustrated teacher if he had not written such things as, “The candy bar is in the top left desk drawer.”  In no time at all his children were challenging themselves to learn the code because they never knew what fun or prize might be in store.

Cooking, Lizard Holes and Watering Cans www.midweststoryteller.com

Lil’ Snookie’s presence is a great reminder for us to P-L-A-Y!  You can see in the top photo that he’s excited about putting on the apron over his jammies and fixing food for everybody!  Give him a watering can and he’ll do his best, even if in reality he’s about a thousand cans short.  The middle photo was more of a safari (apologies for quality as I snapped it through the porch screen).  He asked if he could go out in the yard because he wanted to find a big stick and look for a lizard hole, after which he would insert the stick and then bend down over the hole and shout, “Hallooooo!”  Someday, he may consider that to be frustrating or fruitless, especially if the lizard doesn’t answer, but right now, it’s P-L-A-Y!

I’ve learned to approach cooking healthy meals for my family with a sense of learning, adventure and play.  It has made all the difference!  Now, I just need to find out how to play with these tax forms.

If it’s snowy, make snow angels or at least watch someone else doing it.  Put out some cute decorations for winter or Valentine’s Day, or start making homemade Valentines now.  If the day is gloomy, try new soup recipes, play games with the kiddos or watch a funny movie.  Call a friend who’s recovering from the crud and spread some cheer.  Challenge yourself to cranking out those tax forms with some fun reward when it’s all over.

Struggling? Catch that podcast! Change Everything In Your Life With A Four Letter Word! [Podcast] Ep. 365

How do you find fun and play in the ordinary or the necessary?  Leave a comment and share.  It might bless someone’s day.  Go ahead – make us laugh.

Laughter plays a huge part in this, so don’t forget to visit my “Life With Smuffy” page and my “Laugh!” page.  They’re full of adventure and fun.

Introducing…Lime Sillies!

~ Midwest Storyteller ~ 2 Comments

I probably should have passed this one on to you at the beginning of summer so you could enjoy it in the summer months, but since we enjoy it year-round I decided to go ahead and share it now that it has a name.

Lime Sillies www.midweststoryteller.com

I’m quite a lot like Anne of Green Gables when it comes to names. I like a little romance or beauty in a name rather than something ordinary. I, like Anne, would never have called it Barry’s Pond when I could’ve re-named it The Lake of Shining Waters and what is a better name for a blooming orchard than The White Way of Delight? It’s like she’s in my head.

I gave up soda a long time ago – decades in fact. After a while, I actually grew to detest the stuff and the way it made me feel.  However, I do somehow miss the bubbles and had to content myself with the occasional bottle of sparkling water because I’m way too frugal to drink it all the time.

Then I did some bartering one day with a friend who was doing a rummage sale with me.  I traded her some tea tree oil I’d over-bought for a Soda-Stream.  We had lots of fun with successes and fails as we tried various additives and blends to flavor the sparkling water we could now just fizz up in our own machine. (There is a cartridge that you trade in when it’s empty so after your initial purchase you pay only half price when you make the swap.)

We found it to be economical.  We started our first cartridge around July 4th and didn’t run out of bubbles till the middle of September!

Flavorings seemed to be the sticking point.  Smuffy is super picky on taste.  I am super picky on healthy add-ins.  Some of the ones you buy turn your carbonated water right back into soda! 

After a while, I just threw something together one day as a “lime thing” and ended up loving it.  Then I started serving it to guests and they liked it, which is good because when they come to my house I don’t stock “junk” drinks.

I knew this was ready to pass on to you when Lil’ Snookie gave it a name.  All on his own, when he was still two years old, he began to say that anything with carbonation in it had “sillies” and would ask Pookie, his mama, if he could have sillies in his drink.

Now he’s grown to love my invention and almost every day asks me if he can have “Lime Sillies”.

And there you have it!  It needed the perfect name and now it’s ready to share.  No free printable necessary for this recipe because this is all you do –

Lime Sillies

1.  Pour 1” to 1 ½” inches of Real-Lime or fresh lime juice into the bottom of your glass.  (Everyone has a different preference as to how much lime they prefer.)

2.  Add a tiny pinch of mineral salt (not the table salt gunk).

3.  Add 1 doonk of THM Pure Stevia or any on-plan natural sweetener.

4.  Add a couple of drops of pure vanilla extract.

Swirl the glass well or stir the mixture with a spoon before filling the glass with cold, carbonated water.  Add ice if you wish.

NOTE:  You cannot add the ingredients to the water.  You have to add the water to the other ingredients.  For some mysterious reason, dropping the sweetener into the carbonation makes the contents of the glass explode all over the counter.  Ask me how I know.

Also, with a SodaStream, you must carbonate only plain water.  Adding any ingredients to the water prior to pumping in the carbonation will result in more exploding things.  Ask me how I know.

There you have it – Lil’ Snookie’s Lime Sillies!  Fix a glass and head for the porch on these beautiful autumn days.

If you’d really like to see me explode things, check out “Don’t Blame the Cat – The Spaghetti Squash Did It”.  I can’t let Smuffy have all the fun, you know, and you can get a taste of what it’s like to live my Life With Smuffy here also.

I fully disclose that I am a THM Certified Lifestyle Coach and at times receive financial compensation as such.

If you need support in your journey to better health and weight loss, head to the Contact page or my Food Freedom pages on Facebook and Mewe and let me know.  I’ll give you all the info on group sessions which I conduct locally in person on a weekly basis.  Private coaching can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

The Trim Healthy Mama Plan is a great way to boost your immune system, reduce inflammation, and certainly to lose weight safely and sustainably if you need to do that. 

Leave a comment after you sip your Lime Sillies and let me know how you like it.  Do you have a carbonation machine of any kind? What are your favorite flavors to add that keep it healthy and make it tasty?

You is Kind. You is Smart. You is Important! You is a Thriver!

~ Midwest Storyteller ~ 5 Comments

Now, didn’t that “Help”? Let’s push on with better grammar…

I fully disclose that as a Certified Lifestyle Coach I do, at times, receive monetary compensation as such. See The Fine Print on the “About Me” page of this blog.

I first shared these thoughts a few years ago, but I’ve decided it’s time to revisit this bit of common sense and encouragement.

I first thought to name this page of my blog “Stayin’ Alive!” Love those Bee Gees! Besides, if one doesn’t accomplish at least this much in regards to one’s health, all other attempts are pretty much useless, if you get my drift.

I soon ditched that idea. There’s more to life than stayin’ alive! What’s the point of being here if your quality of life stinks? I decided on “Thrive!”

I got serious about my health during pregnancy. Up until that point, I’d stuck strictly to the See Food Diet. If I saw it, I ate it. Tall and slim, it never seemed to affect me. My dad once told me, as he watched me eat, that someday I’d stop growing up and start growing out and then be sorry about my appetite! I ate three square meals a day – big ones! No one had better leave a box of doughnuts anywhere near me.

But now, I knew that whatever I fed myself, I also fed the baby. Yikes! I spent a lot of time at the library. The baby came (all eight pounds and three ounces of her) along with an epiphany. I needed to keep her healthy till adulthood. And, (DUH!) why feed my child one way and myself another? The adult population seemed to be made up of a bunch of sick people, anyway.

I recently read of an umbilical cord study which showed that a couple of hundred toxins were detected in the cords and the samples were not taken from moms who were addicted to drugs or alcohol or had experienced anything most people would consider hazardous.  They were only moms who used foods, shampoos and body products that most in our society walk into stores and buy without batting an eyelash.

Take a look at this photo. Note your first impression.

Lemonade In Gas Tank www.midweststoryteller.com

That’s the image that came to me. We can’t run on bad fuel! Yet, we live in a country where no one seems to grasp the concept.  Or, if they do, they don’t care!

Can you imagine? Your friend Gwendolyn tells you that she hates the smell of gasoline, dislikes waiting in line at the service station and once even dribbled gasoline into her brand new shoes. She’s switching. From now on, she’ll run her car on lemonade. She likes lemonade. Tastes better, smells better and isn’t quite so icky between the toes.

You stifle a snort of laughter and get down to business. Somebody’s gotta talk Gwennie out of this madness. Doesn’t she know she’ll ruin a valuable machine with a crazy notion like that?

Gwendolyn won’t listen. Her plan is good for her, she insists. She leaves. You call several friends. After howling with laughter over Gwendolyn’s stupidity, some compassionate soul in the group says, “Listen! Don’t you think we ought to call her mother or somebody? I mean, somebody’s gotta stop her!”

I gave myself a “talkin’ to”. It went something like this: “You are kind to yourself. You are smart enough to learn. You are important to your family and you need to be the best you can be.”

Poor Smuffy went kicking and screaming all the way, suffering through strange herbs drying on the kitchen counter, whole wheat everything and tinctures galore. He told me once that the thing that kept him healthy was positive confession. Each time he’d cough or sniffle, I’d come running with some form of what he termed “stump water” and he’d call out, “I’m okay. I’m OKAY!”

Despite my efforts, I got that call from the doctor nobody wants – a cancer diagnosis. I’d studied various aspects of health, but hadn’t paid much attention to what may open the doors to cancer. I had no family history and besides, I ate good stuff! With my terrific appetite, I ate the good stuff and had room left over for some of the bad stuff.

People told me I was too young for cancer. I asked myself, “How old is old enough?” The answer, I concluded, was NEVER! After surgery, I endured chemo and radiation as “insurance”, more or less, according to the doctors. I’m sure there will be a future blog post on that nasty little interlude.

People like me are called “survivors”. I rejected that term from the beginning. It left me with an image of someone emerging from a jungle – burned, bitten, half-naked and hunted – running for a lifeboat that may or may not spring a leak. By the grace of God, I’m a WINNER! I am kind to myself. I am smart enough to learn. I am important to God and my family! I’m going to thrive! 

I’ve learned much over the years, and it has turned my health around.  In blog posts here on my Food Freedom page, you’ll be receiving a lot of great health information to chew on so that you can make your own decisions and take charge of your health.  I am not your doctor and don’t pretend to be, but only hope to share helpful information.  You’re smart enough to do your own research.  You may see a few posts with some foods that contain ingredients that I’ve eliminated from my diet as I’ve grown wiser and learned what the real “frankenfoods” are.  I’ll be editing those to help you out as much as I can.

So…about your reaction to the photo. Did you want to scream, “Stop, you idiot!”? Yet, we, almost never stop friends when it comes to food. Cars can be replaced. You only get one body. Why treat the finest, most intricately-designed, valuable piece of machinery ever invented – the human body – as though it were disposable?

Since the purpose of Midwest Storyteller is to take you to a better place, I want to share what I did as a first step. I gave up soda. Why pollute my body with a non-food item? A sugary soda has as many calories as a full meal. (Sorry, but I’d rather have food.) Artificially sweetened, it’s dangerous stuff, and I want to thrive! It’s been decades since I’ve had a soda. I don’t miss it. I do enjoy, however, Stayin’ Alive!

Americans have a big problem. Take a look at this aisle in my local grocery store.

Soda Aisle www.midweststoryteller.com

That’s an entire aisle! All soda! They don’t devote this much space to bread, meat, cheese, etc.  Yes, America has a problem, but you don’t have to.  We can’t fuel up on junk because we feel like it or because, like Mount Everest, it’s there.  We are as capable of making the right choices with our bodies as we are with our cars.

Okay, enough tough love. I believe in you. You are kind to yourself. You are smart enough to listen to the “real you”. You are important to God and your family.

You are also strong! Here’s the challenge: Choose one thing – just one – and take that step. Stick with it for thirty days. Whether it is to give up soda, lay off the sugar, exercise for 20-30 minutes three times a week or get more sleep, you can do it!  (That last one is a personal struggle of mine if you came here for true confessions.)

Since I first shared this idea with you, I’ve been introduced to the common sense, sustainable world of Trim Healthy Mama.  After a couple of years reveling in not having to exclude any food groups (except for “frankenfood”), enjoying hearty fat-based meals, satisfying my muscles and hormones with carb-based meals and learning how to make yummy desserts while kicking sugar to the curb, I became a Certified Lifestyle Coach.  Ooh, did I mention that I lost that last annoying ten pounds I thought I’d never lose without constantly listening to my tummy growl?  The Trim Healthy lifestyle is something you can definitely do all on your own and I’d recommend that you start with the book, The Trim Healthy Mama Plan and begin your journey.  It’s written so anyone can understand the science of “why” and without that, we all lose motivation.

If you do decide you’re better off not going it alone, contact me.  I’m happy to coach you privately in person or by phone and if you’re within driving distance at our local weekly group sessions.

Comment, letting me know you’ve chosen one way to live a better life. Or, share something you’ve already done that might encourage others. In thirty days, comment again, letting me know that you’re not only Stayin’ Alive, but determined to Thrive!

SUBSCRIBE, because it won’t be long before I throw myself a little online party, celebrating the twenty-four years that stretch between me and that cancer diagnosis.

Goji Berries – Good for Eye Health?

~ Midwest Storyteller

I fully disclose that as a Certified Lifestyle Coach I do, at times, receive monetary compensation as such. See The Fine Print on the “About Me” page of this blog.

There are studies out there for everything.  I believe it was Mark Twain who said there are three kinds of lies – lies, d*#n lies and statistics.  Sorry about that – he said it – not me and that’s as close to coarse as I’m gonna get.

I hear people all the time say that they don’t go by anecdotal evidence.  They claim, in a superior sort of way, that they only abide by clinical studies.  To that, I say, “Poppycock, balderdash, fiddle-faddle!”  And I might be so bold as to add, “Piffle!”

Suppose you went to a specialist and described your health concern.  After extensive tests, he diagnoses you with spotsarashitchitosis.  He hands you a prescription for toximoxadislow and gives a full explanation of this drug as the latest, greatest and safest and cites multiple studies in which the victims of your condition are transformed from depressed and mere shells of their former selves into lively specimens who dance in the streets while strewing roses from their hats.

Elated, you head home, planning to make the pharmacy the last on your list of errands.  At the gas station, you meet your friend, Flow, and tell her about your doctor’s visit.  With alarm in her eyes, Flow tells you that she took the same drug and had a reaction that nearly killed her.  You listen, but pass this off as a rare case.  And besides, Flow gets worked up about things.

Next, you run into Cousin Rudy at the grocery store and again you share your experience.  “Dunno,” says Rudy, rubbing his chin, “Larry took that stuff and tells me things haven’t been the same between him and the missus ever since.”  You give him a “Wow!” accompanied by raised eyebrows and head for the bank.

Inside the bank, you find Mary Ann and do some catching up while you wait in line.  As soon as you mention the drug, she clutches your forearm and says, “Oh my, before you take that stuff, call Peggy.  Of course, you’ll have to wait till she gets out of the hospital first.”

Guess what?  By the time you’ve driven home, you’ve just thrown all clinical studies out the window along with the prescription because of the anecdotal experiences of people you know whom you don’t consider to be nut jobs.

All that to say, I love a good study!  I do research all the time and sometimes base health decisions on that research.  I’ve had some health issues that demanded that I take charge and learn a lot.

Goji Berries & Eyes www.midweststoryteller.com

I also listen to the Trim Healthy Podcast, which is full of valuable rock-solid science and personal stories.  Sometime last fall, Pearl Barrett shared her own story about her eyes on “The Poddy”.  She said that she’d been needing reading glasses for a while and now had reached the point where she felt like she needed to increase their strength.  After some research on goji berries and their benefits to eye health she decided to include two tablespoons of them into her diet every day, most often in her morning oatmeal.  In two months time, she had begun to notice that there were times when she didn’t need her readers.  Before this, the only times she could go without them were if she happened to be out on her porch which is flooded with natural light.  Now she found herself going without readers in other situations as well!

Goji berries seemed like a simple thing to try.  I looked at my calendar and realized that I had just a little over two months till my next checkup with the optometrist, so I bought a bag of dried goji berries and got started with my two tablespoons a day just to see what might happen. 

Well, what happened was life and my appointment ended up getting postponed so that I’d been consuming goji berries daily for around three and one half months before I got checked.  I actually started with a small bag from Natural Grocers first, just to be sure that they weren’t so disgusting that I couldn’t get them down every day.  I found them to have a completely neutral flavor so I ordered the big two pound bag you see in the photo from Amazon in order to get a better price.  Considering I was only experimenting with two tablespoons a day, this is affordable.

When my eye appointment rolled around, I got the news that my eyes were just that partial step better than they’d been on previous visits!  I thought I’d been noticing that recipes seemed a little easier to read and now I realized I wasn’t just wishing and hoping.  Needless to say, I bought another bag and am still doing my two tablespoons a day. 

Thanks much, Pearl Barrett and the Trim Healthy Podcast for always having good info and great ideas that are natural and safe!

Note:  Goji berries do not dry soft like raisins.  They dry hard.  When I plan for oatmeal in the mornings, I soak my half cup of old-fashioned oats overnight in the bowl and in the morning I place my hand over this and pour most of the water off.  Then, the oats go into a small saucepan with all the other flavorings and protein I like, including the goji berries.  By the time the oats are hot and bubbly and I’ve gotten all the other things stirred in, the goji berries are softened and ready to eat.  However, if I am planning on something that does not get heated, like 0% fat Greek yogurt with raspberries and sprouted grain toast for breakfast, I will put the goji berries in the bowl on the counter the night before with just enough water on them to soften them overnight.

That’s my goji berry story (so far) and I hope it helps you or perhaps you can pass it along to someone who needs to hear it.

Here’s another thing to shout about – It’s spring, folks!  Yes, it’s warm one day and rainy and chilly the next, but I’ll take it any way I can get it.  How about you?

If you need support in your journey to better health and weight loss, head to the Contact page or my Food Freedom page on Facebook and Mewe and let me know.  I’ll give you all the info on group sessions which I conduct locally in person on a weekly basis.  Private coaching can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

The Trim Healthy Mama Plan is a great way to boost your immune system, reduce inflammation, and certainly to lose weight if you need to do that. 

Leave a comment and let me know if you plan to experiment with how goji berries might help or tell me about other ways you’ve taken steps to change your health for the better through clean eating. Thessalonians 5:11 reminds us to encourage one another and build one another up.

Coach Barb’s Copy-cat No-Carb AND Slo-Carb Easy Breads (FP or E)

~ Midwest Storyteller

I fully disclose that as a Certified Lifestyle Coach I do, at times, receive monetary compensation as such. See The Fine Print on the “About Me” page of this blog.

Food Freedom with Coach Barb www.midweststoryteller.com

I am super thrilled to be writing this post – and just a tad riddled with guilt.  I love it when I hit a home run in the kitchen!  I’ve invented many a recipe in my time and, believe me, they were not all worthy of winning three “golden ladles” such as my soup here, or of getting a 5-star review from those gathered at the table, if you know what I mean.

There’s a story behind everything here on the blog and this is where the guilt comes in.  It was a dark and stormy night…just kidding.

One of the more recent additions to the Trim Healthy Mama line of products has been “No-Carb Easy Bread”, a packet bread mix that when blended with a couple of simple ingredients, is poured right into the pan to bake.  When they say “easy”, they mean easy, as in whisk three things in a bowl and bake!  BONUS:  It’s Fuel Pull, so it can be enjoyed with FP or any other “S” and “E” meals on plan.  It can be baked in a loaf or as buns.

As with everything in THM world, it will not spike blood sugar, so that makes it great for people watching that who may not even be aware of what the THM plan is all about. 

I ordered a couple of packets to try and I was not only thrilled with the simplicity, but also the flavor.  I knew this could easily become my “go-to” substitute for the morning English muffin, the hamburger bun, whenever I needed an on-plan bread.  I could butter it up for an “S”, fill it up with lean meat and greens for sandwich and keep it FP or toast it to have alongside a delicious “E” soup like this one.

I spotted my dilemma.  I’d only ordered two bags.  I could see myself constantly running out of this and wishing for more.  We’re budget conscious around here.  Shipping costs add up and I usually make my THM orders when I have several things I need.

I set my mind to coming up with a mix of my own that would come as close to Serene and Pearl’s as possible (without having to making as many attempts in my kitchen to get it right as Pearl says she did). 

No-Carb and Slow-Carb Easy Breads www.midweststoryteller.com

I make up about six recipes of the dry mix at a time and put them into quart freezer bags upon which I’ve written the additions, oven temperature and baking time.  This way, I don’t even have to pull out a recipe.  I just grab, mix, pour and bake. Then, I made a discovery. After doing some number crunching with fats and carbs and realizing that I mis-read something, I found all those bags of mix were actually “E” and not “FP”!

Anyone who knows me knows that I don’t throw away perfectly good food, so I began enjoying it as an “E”, especially in bun form. Hey, we all need more “E” meals, right? I shared it with my clients and a even made up “E” sandwiches on buns and took them to a soup ‘n sandwich dinner party and they were a hit. The hostess’ hubby took a leftover sandwich to work the next day and bragged on it, saying he could eat that bread anytime!

Now I needed to work on a “FP” version because I am determined to help my clients keep their THM life simple and I never wanted them to feel “stuck” if they run out of pre-packaged items. After a few attempts that weren’t quite what I had in mind and some further crunching on the calculator, I came up with a mix that works. You may think it can’t compare to THM’s No-Carb Easy Bread, but if, by chance, you even prefer it, then I’m sorry, Serene and Pearl – I love you and I didn’t mean to show you up.

DISCLAIMER:  I totally guessed at this.  I haven’t been down in Tennessee rooting through dumpsters at the THM facilities.  I don’t know how this happened other than to say it was a shot in the dark.  I’ve no intentions of selling it, so I don’t see any reason to end up standing in front of a judge.  It can’t be the same recipe, because I’ve never seen the real recipe. 

Try both recipes and see if you like them.  I’ve grown to love making it up into buns as pictured because it seems more versatile for our needs.  There is a slight tweak to make if you do these the way I do, so be sure to read the notes and see the weird bun pan in the photo.  If this bread saves you money, makes your life simpler and keeps you away from “frankenfood” breads, that’s great.  You could literally whip up a batch every day and never strain a wrist.  If it’s not quite your thing, then by all means go for the real thing and order up some “No Carb Easy Bread” from Trim Healthy Mama.

I’m offering you a free printable with both recipes on one sheet so that you can jump right in and make both breads.

TIP: When I made the “E” sandwiches, I used a Laughing Cow light cheese wedge to spread over the two halves of the fun. Half of the sandwiches I then drizzled balsamic glaze onto the Laughing Cow for a sweeter flavor and on the other half, I generously added the Kickin’ Dippin’ Sauce, Dip or Dressing (page 518, Trim Healthy Table) for those who like a more spicy flavor. (I added a little gluccie to the blender when making this to make it a bit thicker.) I had the deli slice my provolone cheese on the #1 thickness so that I could keep the fat on the sandwich to a minimum by using one slice. Lettuce leaves and mesquite deli turkey breast completed the tasty “E” sandwich.

Here are both recipes. Don’t forget your free printable below.

Coach Barb’s Copy-cat No-Carb Easy Bread       “FP”

1 1/3 cup egg whites (I use carton type for this)

1 package of dry mix (see the mixture below)

¾ cup water

In a large mixing bowl, whisk egg whites vigorously for 60 seconds until very frothy.

Add dry mix and water; whisk until well combined.

Pour into a parchment lined 9”X5” loaf pan..  Carve a large “X” across the top.  Or, pour into 6 or 7 holes of a silicone mesh 4” bun pan.  Bake at 450 degrees for 50-60 minutes for bread or for 20-25 minutes for buns.  Use convection setting if you have it and reduce the cooking time accordingly.  (I do bread for 50 minutes and buns for 20 minutes on convection.)

Grasp the edges of the parchment paper, lift the loaf from the pan and place on a cooling rack as soon as it is finished baking.  Peel away the parchment and cool completely.  If using a mesh-style bun pan, allow to cool ten minutes in the pan and they should “peel” from the mesh cleanly.


Dry Mix
1/2 cup oat fiber

1/2 cup golden flax meal

1/2 cup whole husk psyllium flakes

1/2 cup unblanched almond flour

2 teaspoons aluminum-free baking powder

2 teaspoons nutritional yeast

1 teaspoon erythritol

½ teaspoon mineral salt

2 doonks Pure Stevia extract

Now for the version that gives you all those good carbs!

Coach Barb’s Slow-Carb Easy Bread “E”

1 1/3 cup egg whites (I use carton type for this)

1 package of dry mix (see the mixture below)

¾ cup water

In a large mixing bowl, whisk egg whites vigorously for 60 seconds until very frothy.

Add dry mix and water; whisk until well combined.

Pour into 9”X5” loaf pan lined with parchment paper.  Carve a large “X” across the top.  Or, pour into 6 or 7 parchment lined holes of a 4” bun pan.  Bake at 450 degrees for 50 minutes to an hour for bread or for 20-25 minutes for buns.  Use convection setting if you have it and reduce the cooking time accordingly.  (I do my loaf for 50 minutes and my buns for 20 minutes on convection.)

Take hold of the edges of the parchment paper and lift the loaf from the pan and place on a cooling rack as soon as it is finished baking.  Peel away the parchment and allow to cool completely.  If using the mesh-style bun pan, allow the buns to cool ten minutes in the pan and then they will peel away from the mesh without pulling apart.

Dry Mix

4 ounces oat flour  (or 1 cup, plus 2 tablespoons)

¼ cup golden flax meal

¼ cup psyllium husk flakes (add two more tablespoons if making buns in the mesh style pan – See notes)

1 tablespoon unblanched almond flour

2 teaspoons aluminum-free baking powder

2 teaspoons nutritional yeast

1 teaspoon erythritol

½ teaspoon mineral salt

2 doonks Pure Stevia extract

NOTES:  I had trouble finding a bun pan with holes large enough for what I considered a hamburger sized bun.  I ended up with the one in the photo which I found on Amazon.  Even though the description said “mesh”, I was not prepared for the rolled up thing that arrived – the limp and floppy thing you see here.  I had my serious doubts as to whether it could even be used for such a loose dough as this.  I did end up stirring in 2 additional tablespoons of the psyllium husk flakes to make the dough thicken a little before spooning into the holes.   I also thought the buns might not want to come out of the pan, but let them cool 10 minutes and you’ll be able to “peel” them right off the mesh!  Strangest item of cookware I’ve ever bought!  If you like a taller bun, then be sure to fill only 6 holes rather than 7.  Look for something which has holes in the 4” range if you want more of a bun rather than a muffin size.  Here’s the link to the one I ordered.

YIELD:  6 or 7 buns or 1 loaf of bread.

Grab that FREE PRINTABLE RECIPE!

I give full credit and honors to Pearl Barrett and Serene Allison for the inspiration for these recipes and for their great products at TrimHealthyMama.com such as No-Carb Easy Bread mix. Thank you for all you do to help others live a healthy life!

If you need support in your journey to better health and weight loss, head to the Contact page or my Food Freedom pages on Facebook and Mewe and let me know.  I’ll give you all the info on group sessions which I conduct locally in person on a weekly basis.  Private coaching can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

The Trim Healthy Mama Plan is a great way to boost your immune system, reduce inflammation, and certainly to lose weight if you need to do that. 

Leave a comment and let me know how you like the bread and what is your favorite way to enjoy it.

It’s fun to try something new, especially when it’s this easy! 

Lil’ Snookie’s Favorite Autumn Soup  (a simple THM “E” recipe)

Lil' Snookie's Favorite Autumn Soup www.midweststoryteller.com
~ Midwest Storyteller

I fully disclose that as a Certified Lifestyle Coach I do, at times, receive monetary compensation as such. See The Fine Print on the “About Me” page of this blog.

We eat soup year-round at our house.  We’re just soup lovers.  This one has always been a favorite, but it has made it BIG with the toddler at the table!  Originally, I started with a recipe from an old Betty Crocker cookbook, but I can’t find it in the newer cookbooks, nor can I find the recipe online anymore. I’ll just give credit to “Betty” for its origins though I have done my own tweaks over the years and so have had to do very little to make it Trim Healthy Mama plan-friendly.

Food Freedom with Coach Barb www.midweststoryteller.com

The name?  Well, when my Lil’ Snookie, who is here for lunch almost every day, graduated to solid foods and could manage it, I was sure to chop the veggies small in this soup so I could feed it to him.  He was one to talk early and often and as soon as he figured out how, he was calling out “Soup!” and we all knew exactly which soup he meant.  Even on his way home at night, when Pookie would tell him they were going home to have some supper, he would shout from the carseat, “Make soup!” and this was the one he wanted.

So, as these autumn days march on and prepare to turn into winter ones, I thought I’d share the soup with you. 

Personally, I feel that my “Creamy Leek Soup with Chicken and Sweet Potatoes”, found here, is the best soup ever invented by me or anyone else (and it’s a repeat contest winner), but I’m not going to start an argument with Lil’ Snookie over it.

I’m offering you a free printable recipe so that you can jump right in and make the soup and beside it, you’ll find some encouraging thoughts you may also want to include as a page in your recipe binder to lift you up on “those days” when you are blessed to be cooking for your family.  Just click on the banner below and both will print on one sheet.

Lil' Snookie's Favorite Autumn Soup www.midweststoryteller.com

Lil’ Snookie’s Favorite Autumn Soup       “E”

1 pound 96% lean ground beef or venison  (see notes)

1 cup chopped onion

4 cups water

1 cup chopped carrots

1 cup chopped celery (make these small)

1 cup cubed to 1/2″ Yukon Gold or purple potatoes

2-3 teaspoons applewood smoked sea salt or mineral salt and add a dash of liquid smoke  (see notes)

1 teaspoon bottled brown bouquet sauce

1 bay leaf

1/4 teaspoon dried basil

6 tomatoes (peeled fresh and chopped, frozen from your garden or two 14 ounce cans diced tomatoes)

Instructions

  1. In a large saucepan or Dutch oven, cook and stir meat until brown.  Drain off any fat and if you did not use the super lean meat, place in a strainer and pour hot water over it.
  2. Add onions.  Cook and stir with meat until they’re  tender, about 5 minutes.  Add remaining ingredients except for the tomatoes.  Heat to boiling and reduce heat.  Cover and simmer for 20 minutes.  
  3. Add tomatoes.  Cover and simmer 5-10 minutes longer.  Remove the bay leaf and serve.  

NOTES:  You could also try using lean ground turkey.  Salt the soup to taste, remembering that canned tomatoes already have salt and your garden ones will need more seasoning.  Don’t be tempted to use more veggies in this soup.  I tried and this not only raises the carbs too much but also just doesn’t taste right.  If you prep meat by browning ahead of time, this recipe goes fast.  Double or triple to have in the freezer or pressure can it!

YIELD:  6 servings.

Don’t forget to round out your meal with a nice green salad with a “FP” or “E” dressing and then maybe even sip on a nice collagen trimmy. Enjoy!

If you need support in your journey to better health and weight loss, head to the Contact page and let me know.  I’ll give you all the info on group sessions which I conduct locally in person on a weekly basis.  Private coaching can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

The Trim Healthy Mama Plan is a great way to boost your immune system and we all need that right now, don’t we?  Leave a comment and let me know how you like the soup and tell me what your “go to” soup is for the fall and winter months.

It’s a joyous season ahead, and we can all enjoy it in a healthier way if we are willing to learn and try new and better things. 

Coach Barb’s Roasted Chili-Lime Cashews! 

~ Midwest Storyteller

I fully disclose that as a Certified Lifestyle Coach I do, at times, receive monetary compensation as such. See The Fine Print on the “About Me” page of this blog.

I mentioned in my last post that I was about to get a little nutty on ‘ya and today’s the day.  I came up with this recipe myself after scanning over several others that didn’t quite meet up with what I had in mind.  Then, I had myself a little think and came up with this great super-simple recipe.

Usually, when I post a recipe here at Midwest Storyteller, I furnish a free printable to go along with it.  However, this one is so short and sweet that you can either remember it or jot it down in under a minute so I don’t think a printable is necessary.  It is worth it, though, to have this one in your book of favorites!

For those of us eating according to the Trim Healthy Mama plan (or those who practice clean eating in general), nuts can be a great snack, but trouble arises when you perform that necessary task of reading the back label.  What started out as a healthy fuel is almost often roasted in an oil that we un-affectionately refer to in THM as “frankenfood”.  Almost all the oils out there, even those touted by ads and even your doctor as good, are either a trans fat or they’ll turn into one when heated.  Then, some nuts are laden with table salt (bad stuff) or sweetened or even “candied”. 

I love cashews almost to the point of needing a twelve-step program to deal with their hold on my life, so I needed to find a healthy source.  Plain, raw cashews will do in a pinch, but are not quite what I prefer.

It being one of my better days in the kitchen, I nailed this one on the first try.  Add that to the fact that prep and baking time came to a whopping ten minutes and clean-up amounted to putting a bowl in the dishwasher throwing a piece of parchment paper in the trash and you have something even Drive-thru Sue can cheer about. I shared these with the members of my weekly THM group session and they’ve been asking for the recipe.

Ready?  Here goes!  Be sure to see the notes at the end of the recipe.

Coach Barb's Chili-Lime Cashews

Coach Barb’s Roasted Chili-Lime Cashews (S)

1.  Preheat the oven to 425 degrees Fahrenheit.

2.  In a medium to large mixing bowl, melt 1 tablespoon extra-virgin coconut oil; stir in 1 teaspoon lime juice and 1/8 teaspoon each of the following:  mineral salt, chili powder, smoked paprika and red pepper flakes.

3.  Add one 26 ounce bag of raw cashews to the bowl and toss until well coated.

4.  Spread the cashews onto a large cookie sheet that has been lined with parchment paper.  Bake for 8 minutes, watching closely!

Notes:  The extra-virgin coconut oil gives an ever so slight hint of sweetness.  I’ve tried this with the refined, unflavored oil and it’s good, but this is just a tad better.  Feel free to add more lime juice and seasonings as you please.  You could even make these super hot ‘n spicy, but I choose not to so that everyone can enjoy them and not just the hot-heads.  I use the Glenda’s raw cashews from Sam’s Club most of the time, but you can also find the raw cashews at Natural Grocers and most likely at any bulk food store.  Remember, all ovens vary, so don’t wander off!  Stay right there and peek through the window every minute or two.  As you can see in the photo, some of the nuts do get dark tips in even just eight minutes and they’ll burn easily.  Also good to know – just after roasting, the cashews taste weird and have a completely different texture than they will when they have completely cooled, so be a little patient with them while they achieve their full glory.

If you need support in your journey to better health and weight loss, head to the Contact page and let me know.  I’ll give you all the info on group sessions which I conduct locally in person on a weekly basis.  Private coaching can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

The Trim Healthy Mama Plan is a great way to lose those pounds if you need to, but it’s benefits in balancing blood sugar and hormones and restoring your health are just as important.  No food groups are off-limits here and we love our healthy snacks like these tasty cashews.

Do you have a favorite grab ‘n go healthy snack that fits the THM plan?  Leave a comment.  I love new ideas and being reminded of old ones!

You’ll be needing great snacks and quick prep in the days to come because it’s springtime!  Smuffy and I will be planting, getting our outdoor spaces into shape and romping with Lil’ Snookie, so quick meals and snacks to go along with fresh air and sunshine are just what we need.

Prep, Glorious Prep!

~ Midwest Storyteller

I fully disclose that as a Certified Lifestyle Coach I do, at times, receive monetary compensation as such. See The Fine Print on the “About Me” page of this blog.

Have you made peace with the fact that life is full of surprises?  That, I believe, is a great step we all must take if we’re going to reach any measure of maturity.  Going with the flow, rolling with the punches – whatever you choose to call it – we may as well face up to it – anything can happen and on any given day, it usually does. 

I’ll tell the whole story soon, but you’ve probably already gathered that we had an unexpected Christmas surprise of the ugly, scary variety.  The preparations for the big event came to a screaming halt.  The duck was in the oven.  The homemade orange sauce simmered on the stove.  The “Happy Birthday, Jesus” cupcakes awaited their frosting.  Then came “the thing” and the call to 9-1-1 and the responders who hauled my Smuffy out the front door and into the ambulance.

None of those special preparations mattered anymore.  Pookie turned the oven off and threw things into the fridge.  I found shoes and a sweater, hopped into the front of the ambulance and what was to have been our family Christmas celebration turned into hour after hour of uncertainty and prayer in the emergency room.

On the way to the hospital, I called some close friends for prayer and asked them to call others.  Then, a thought occurred to me.  How long would this ordeal last?  I would go without food or water before I would leave Smuffy’s side and I might get shaky or not be able to think straight if this went on and on.  I remembered something I had made up ahead and called Pookie, asking her to bring me the container of Chocolate Berry Boost Bars (a THM “S” treat) I had in the fridge and a big cup of water.  If I needed sustenance, I’d have fuel that was protein filled and be able to hydrate myself and stay right by his side rather than wander around looking for a vending machine full of sugar-laden junk.

Home from the hospital, I needed to give Smuffy extra care and set my phone alarm to give him meds every three hours around the clock.  He needed food and I needed food and (wouldn’t you know it?) I started getting sick.

I have never been so glad to be a food prepper in my life!  I’ve always done some prepping, but eating according to the THM plan has really honed my skills.  Rather than scrounging for junk, over-cooked and sodium loaded canned soup or boxes with frozen dinners, I was able to warm up whichever homemade, nutritious meals I had prepped ahead and frozen.  Although we wouldn’t have been excited about the flavors in anything, this was a lifesaver! 

We were able to have Egg Roll in a Bowl, Sweet Potato Oat Soup, Sunny Southwest Trimmy Bisque and more, just by taking it out of the freezer and reheating it.  We didn’t have to impose on Pookie to come by and do cooking marathons or to do endless drive-throughs.  She had enough Florence Nightingale duties to perform and she did them cheerfully.

I’ve learned to love to prep ahead because of the time, stress and mess it saves, but early on, I questioned myself a lot.  Why would someone who is supposed to be an empty-nester need to be doing all this?  Now, however, I’ve had a strong reminder of how anything can happen – and will – and how valuable this practice can be when it does.

It’s a new year and if you’ve had that gnawing feeling that you really could improve in this area, check out some of my earlier helps, such as make-ahead packets here.

Soups are one of the greatest prep-ahead meals.  Make a big pot, have it for your meal and immediately dip it up into containers to freeze.  I like to save my large containers from Fage 0% Fat Greek Yogurt, my very favorite yogurt in the world.  This way, all my containers are the same and all the lids fit interchangeable and the 33.5 ounces is just right to thaw out and serve up for a meal for Smuffy, Lil’ Snookie and myself with some leftover.  I also do a few single-serve containers for times when that’s all I need to thaw.

Prepping Soups to Freeze www.midweststoryteller.com

Here is how I prep and label soup to freeze.  You may think you’ll remember what’s in that container, but don’t count on it!  I use the super-sticky full-adhesive post-it notes to write the name of the soup and whether or not it’s an “S” (satisfying) or “E” (energizing) meal so I can easily plan what I’m having on the side. This Sunny Southwest Trimmy Bisque from the “Trim Healthy Table” cookbook is one of our favorites and Smuffy asks for it.

Trim Healthy Mama has not only helped us to eat healthier and lose weight, it has helped to mature me so much in the area of planning ahead for taking care of my family when they need it most.

You probably don’t need a resolution or a goal for this year as those tend to be abandoned pretty quick due to their loftiness.  What you might really need is a turn-a-round.  How about just going in a new direction in a healthier, better way and taking one step at a time?

If you need support in your journey to better health and weight loss, head to the Contact page and let me know.  I’ll give you all the info on group sessions which I conduct locally in person on a weekly basis.  Private coaching can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

The Trim Healthy Mama Plan is a great way to boost your immune system and we all need that right now, don’t we?  Leave a comment and let me know some of the simple ways you like to prep ahead for the busy days and the unexpected change in plans

I’m so thankful to the Lord for answering the multitude of prayers for Smuffy that arrived at His throne on Christmas Day. Smuffy and I are filled with hope for the year ahead and gratefulness that we are still together!  I’m so happy to have him back with me, healed and whole, and I’m happy to be a prepper!

Coach Barb’s Stuffing-To-End-All-Stuffings

Stuffing-To-End-All-Stuffings www.midweststoryteller.com
~ Midwest Storyteller

Don’t I sound humble?  Well, when you’ve got six “Golden Ladles” under your belt – wait!  Those were for soups.  I’ve never entered a stuffing-making contest, but I’d have to admit, this would be my entry. 

I’ve decided that there are three groups of people when it comes to stuffing opinions.  Yea, even unto four. 

First there are “the-nasty-stuff-shall-never-pass-these-lips” people.  I don’t understand these people.  After all, it’s a pilgrimage.  Keep trying.  I know I’ve personally swayed some nose-wrinklers with this recipe.

Next, there is a group of folks I don’t even trust.  Someone walks in with a pan of something that resembles stuffing and I’m gonna ask what’s in it – and not so much because I’m concerned that they’ve loaded it with unhealthy ingredients.  You have to give these people a second, meaningful look and ask exactly what’s in it.  That’s because at some point in history, someone somewhere put oysters in stuffing and told people this was not only acceptable, but tasty.  Your life is in your own hands, but my advice is to beware of this group.

Then, there are those folks who cling to the stuffing I grew up on.  White bread, torn into hunks and drowned in seasoned broth is baked until it becomes…well, white bread drowned in seasoned broth.  There might be an egg or two in there, but generally, you probably need a spoon and it’s nothing special.  I take that back.  It is something special – it’s memories.  It’s what our granny made and it’s stuck in our minds as the thing to do.  God bless these folks.  May they happily feast on it and leave more of mine for me!

The final group is the one I call home.  It’s the “let’s-go-all-out-and-throw-in-everything-but-the-kitchen-sink” group.  Flavors, textures, aromas – all blending into a glorious symphonic culinary masterpiece.  Don’t say I don’t know how to overdo it.

I like to give credit where credit is due.  Many years ago, I checked a book out of the public library called “The Thanksgiving Cookbook” by Holly Garrison.  (This was way back when healthy ingredients didn’t seem to matter that much in our household, especially on a holiday.)  This book was loaded with yummy stuff and I still use the skillet green bean recipe.  I checked and found the book is still available used on websites like www.discoverbooks.com , www.mercari.com , and www.ebay.com in the $5-$8 range.  However, there seem to have been different editions and I don’t know how they differ.

The stuffing recipe in Holly’s book really rocked my world.  I’d been looking for something “different” and this was not only something I’d never had before – it was hearty, delicious – it was a stuffing “experience”.  Still, over the years I’ve adapted it quite a bit, not only to fit the THM plan as a crossover (XO), but to our personal tastes as well.  Thanks to Holly Garrison for inspiring me with the basic idea of using sausage, sage and apples – something I never would have come up with on my own.

Be sure to check the notes following the recipe!  And, don’t forget there’s a free printable – It prints as a double so you can share with a friend!

Stuffing-To-End-All-Stuffings www.midweststoryteller.com

Coach Barb’s Stuffing-to-End-All-Stuffings with Sage, Sausage and Apples               “XO”

1 pound turkey breakfast sausage, browned and seasoned with plenty of extra sage.

16 slices (20 ounces) sprouted grain bread, torn or broken into postage stamp sized pieces and DRIED

3 celery stalks, finely chopped

1 large onion, finely chopped

2 Tablespoons dried sage or 1/4 cup fresh sage, chopped fine

3/4 cup toasted, coarsly chopped walnuts

2 large (or 3 if smaller) golden delicious apples, peeled and cubed (1/2 inch or smaller)

2 teaspoons mineral salt

1 teaspoon black pepper

1 teaspoon caraway seeds

3 large eggs, beaten

1/4 pound (1 stick) butter, melted

1/2 cup almond milk

1/2 cup chicken broth with NO SUGAR

1/2 cup heavy cream

Coconut oil cooking spray

Instructions

  1. Preheat oven to 350 degrees.  Spray 9″X13″ baking dish (or LARGER) with cooking spray.
  2. In the VERY large mixing bowl where your bread has been drying, add the browned meat, celery, onion, sage, walnuts, apples, salt, pepper and caraway, tossing together with a large spoon as you go.
  3. Whisk the melted butter, almond milk, broth and heavy cream into the bowl with the beaten eggs.  Pour over the dry ingredients and stir well.

Pour into the baking dish.  Cover and bake one hour or until done in center, removing the cover after 30 minutes to allow for some yummy crustiness on top.

NOTES:

Sage:  There are years when the frost gets my sage plant before Thanksgiving rolls around, but that didn’t happen this year.  Just remember that you’ll need half as much dried sage as you would fresh.

Drying Bread:  I use a mixture of bread heels and chunks of homemade sourdough I’ve had frozen along with some store-bought sprouted grain bread such as the Knock Your Sprouts Off bread from Aldi in order to come up with the required twenty ounces.  I put it in a huge mixing bowl on Sunday or Monday ahead of Thursday’s feast and several times a day as I walk by, I reach in and give the bread pieces a toss.  By the time you’re ready to make stuffing, they’ll be dried out and crouton-like.  This needs to happen or they will not be able to soak up the goodness you’re going to apply.

Veggies:  Folks will be unhappy with chunks of squashy celery in their mouths, so please go to the extra effort to get the celery and onions pretty small.  I leave the last inch or so at the base of a celery stalk connected as a “handle” and run a knife down the stalk separating it into four long strips.  Then, squeeze them together and slice them all at once down to the base end and then toss it.

Broth:  You could use bone broth or regular chicken broth.  Just be sure to adjust the amount of mineral salt in the recipe based on the amount of sodium in the broth.  I prefer to have minimal salt in the broth and add my own salt.

The Pan:  I use a clear glass baking dish that, while it might be mistaken for a 9X13” at first glance, my other pans of that size will easily fit down into it with a little wiggle room.  This is a big pan of stuffing, so if you’re serving just a few people, you may want to make a half recipe until you decide you like it and then you’ll probably want to make the whole thing and freeze the leftovers.

Now, grab your free printable and start your adventure and see if you don’t think this is the Stuffing-To-End-All Stuffings!  Check out the THM on-plan Thanksgiving menu here that has been taste-tested and approved by the members I coach in my weekly Food Freedom sessions.

Coach Barb's Stuffing Printable Banner www.midweststoryteller.com

In the group coaching sessions I teach weekly, I do cooking demonstrations and in our countdown to the holidays, the members have gotten to experience several recipes that enable them to have a complete Thanksgiving feast and still stay on plan with THM. If you’d like our suggested Thanksgiving menu, click here.

Remember those “golden ladles” I mentioned earlier. If you’d like my all-time favorite soup, click here. This one is the winner of three of those awards!

If you need support in your journey to better health and weight loss, head to the Contact page and let me know.  I’ll give you all the info on group sessions which I conduct locally in person on a weekly basis.  Private coaching can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

Which stuffing camp do you belong to?  Leave a comment and give me your thoughts.

Feasting the Trim Healthy Way:  A Thanksgiving Menu

~ Midwest Storyteller

When I first started to really eat healthy, like many other people, one of my thoughts was “What in the world am I going to eat on Thanksgiving and Christmas?”  It’s all “frankenfood” – or haven’t you noticed?

At first, I just considered it a time to splurge and I knew I had the grit and determination to get back on track afterward.  After a year or two of that, I realized it wasn’t worth it.  I felt horrible after those meals!

These last few years, I’ve developed a plan that enables me to indulge in all the yummy foods without feeling the least bit deprived on the holidays.  Deprived is something I have no intention of being.  I am a volume eater and I can really put the stuff away!

Now, as a THM Certified Lifestyle Coach, I knew my clients needed to be able to do the same.  Most of them have never been through an entire holiday season during which they needed to try to stay on plan. 

That’s why we’ve been focusing lately on how to put together a fabulous Thanksgiving meal that won’t raise your blood sugar, mess with your hormones or negatively affect your health in any way.  We all acknowledge that it is a day of feasting and there may be a level of calorie intake that doesn’t occur during average daily living, but that doesn’t mean the ingredients have to be destructive to our health.  Also, in THM eating, “crossover” (XO) meals might not help with weight loss, but they are definitely on plan and after all – it’s a feast!

Some of the recipes I’ll be mentioning here are from the Trim Healthy Mama cookbooks.  They are such a valuable resource even for those of you who may not be interested in losing weight or doing the plan, but who are interested in fabulous and simple recipes for real families living real lives who want to be healthier.  You can find them here or you can also check with your public library or places such as eBay and maybe catch a bargain.  I use all three of their cookbooks all the time, so this has proven to be a great investment.

NOTE:  The Trim Healthy Mama site is down as I am typing this due to the mad rush caused by their Cyber Monday sale, so please be patient.

In my weekly Food Freedom group sessions, we’ve been focusing on the countdown to Thanksgiving by demonstrating and taste-testing a different recipe each week leading up to the big event.  Here’s the menu that my class taste-tested and agreed would let them feast while staying on plan.

THM Pumpkin Silk Pie www.midweststoryteller.com

Trim Healthy Thanksgiving Menu

Grandma’s Secret Turkey Recipe:  Trim Healthy Mama Facebook page post of November 15, 2021

Coach Barb’s Stuffing-to-End-All-Stuffings:  Coming soon to Midwest Storyteller.

Mashed Fotatoes:  Trim Healthy Mama Cookbook, page 219

Basic Gravy:  Trim Healthy Mama Cookbook, page 483

Green Bean Casserole:  Trim Healthy Mama Facebook page post of November 1, 2021   There is also a slow-cooker verson in the post of November 21, 2021.

Macafoni & Cheese:  Trim Healthy Mama Facebook page post of October 29th, 2021

Pumpkin Silk Pie:   “Trim Healthy Table”, pages 410-411.

Pumpkin Muffins:  “Trim Healthy Future”, page 272 (Icing on page 372).

Let’s review each one:

Turkey:  That’s a given in most households at Thanksgiving and it’s a great healthy choice.  We’ve been brining the bird at our house for years and recently I noticed on the Trim Healthy Mama Facebook page that they have brining instructions that are very similar to what we are used to doing.  Scared of having a dry bird and ending up with a scene at the big dinner that resembles the one in the Christmas Vacation movie?  Brining is simple and totally prevents this disaster.  See the THM version here.

Coach Barb’s Stuffing-to-End-All Stuffings:  All I can say here is that I’m gonna try.  I have adapted my stuffing recipe to fit the THM plan as a crossover (XO) and I think it’s the best stuff ever.  There are two camps when it comes to stuffing and mine falls into the “throw-everything-in-there-but-the-kitchen-sink” category. Some folks are fall into the “brothy-bread-with-some-seasoning-and-you-might-need-a-spoon” category. I’ll try to get the recipe posted here before the big day.  If you’ve been eating healthy for a while, you know there will need to be some bread changes here from the type of stuffing you grew up with or the boxed version.

Mashed Fotatoes:   There are a lot of recipes out there that call for substituting cauliflower for those high-glycemic, carb-bomb taters we were all taught to eat, but this one is yummy.  It’s found on page 219 of “Trim Healthy Mama Cookbook”.  I make it exactly as directed.  The only tip I can offer here is to stick close during the cooking process and then get the cauliflower straight into a colander and toss well right away to get every last bit of water out.  That is the most important thing to remember.

Basic Gravy:  This gravy is delicious and it’s a Fuel Pull (FP) or can be made with pan drippings and/or heavy cream to make it even more delightful.  Doing this will, of course, swing it over into the “S” category, but hey!  It’s Thanksgiving!  Check it out on page 483 of “Trim Healthy Mama Cookbook”.

Green Bean Casserole:  This one recently popped up on the Trim Healthy Mama Facebook page and I couldn’t resist demonstrating it for my class.  It was a hit, so you can get the recipe from the THM Facebook page post of November 1, 2021 or use the slow-cooker version in the post on November 21, 2021.

Macafoni and Cheese:  I confess to not having tried this one yet, but it looks and sounds so yummy that it is on my list to make soon.  I also spotted it on the THM Facebook page post of October 29, 2021.

Pumpkin Silk Pie:  We were all so impressed at how decadent this simple pie is.  You can also make it into squares, but I tend to think of Thanksgiving as Pie Time, don’t you?  The crust, made with almond flour, is a mixture that goes from the food processor into the pan and is pressed into place with your fingers.  The filling goes into the blender, which takes the pumpkin from its usual fibrous texture into a smooth-as-silk delight.  I topped mine with homemade whipped cream by simply pouring the cream into the mixer, adding 1/8 Tablespoon of salt, a tablespoon or two of Gentle Sweet, a splash of vanilla extract and a tiny bit of freshly ground nutmeg and whipping on high speed.  I can’t say enough good things about this pie!  (see photo.) You’ll find it in “Trim Healthy Table” on pages 410-411.

Pumpkin Muffins:  If you absolutely don’t have enough time to make the pie for this special occasion, try this recipe on page 272 if “Trim Healthy Future”.  They are a super-simple dump ‘n stir type of recipe and the Cream Cheese Icing (with the Maple Burst flavoring added) on page 372 is the perfect crowning glory.  These are so easy and so yummy that I could seriously form an addiction to this healthy dessert and have to start hoarding cans of pumpkin.

If you need support in your journey to better health and/or weight loss, head to the Contact page and let me know.  I’ll give you all the info on group sessions which I conduct locally in person on a weekly basis.  Private coaching can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

The Trim Healthy Mama Plan is a great way to boost your immune system and we all need that right now, don’t we?  Leave a comment when you try these great recipes and tell me how you like them.

Offer up some extra thanks this season to the One who blesses us with all good things!

Make Ahead Packets to Save Your Trim Healthy Sanity

~ Midwest Storyteller

[NOTE:  I openly disclose on this blog that as a certified lifestyle coach through Trim Healthy Mama, I may receive financial benefit from those who desire to enlist my services privately or in a group setting.]

I’ve learned to love to cook.  It wasn’t always so.  It wasn’t always easy.  A combination of things has made my kitchen efforts frustrating through the years.

One would think, growing up on a farm with a nine-member household, I would have learned to be an excellent cook right off the bat.  However with five sisters who were quite a bit older, there were enough of them to fill up the kitchen and I’m sure my mom preferred I not be underfoot.  After they all began to leave home on their journey through life, I think my mom must have been relieved not to be making soup in a wash basin anymore and to have the kitchen to herself.  I poked around in there, fixed myself after-school snacks and helped out when company came, but the skills you get from daily having to sling hash and get it all on the table hot and ready was a training that I missed.

Then, I married Smuffy.  Smuffy’s mama had spoiled him rotten in the food category.  He’d lived a life where all he had to do was sigh and whisper that he wouldn’t mind a little bit of this or a small dab of that and it appeared before him in no time at all accompanied by about a dozen other delights he hadn’t even asked for.

I thought I hated to cook and that I was bad at it.  Yet, there was always a certain sense of adventure when it came to foods and I’d often find myself thinking that I wanted to try to make something new and exciting I’d tasted at a party or seen in a magazine.  Plus, I have a huge appetite and just plain love to eat.

Another factor that tripped me up on my road to being a good cook was the fact that I tend to be distracted.  Forgetting to thaw things out, neglecting to turn the burner down, not setting the timer – these were only a few of the things that made me wish we could just eat out all the time.

In hindsight, I’m thankful that the budget prohibited that because I see so many people who are enmeshed in the restaurant culture and most of them are barely able to waddle back and forth to their cars or are afflicted with a myriad of health problems.

Necessity being the mother of invention, I learned to be a really good cook over time and that Pookie of mine – she can really put the love on a meal.  However, distraction is still a problem for me, especially now that Lil’ Snookie is here demanding my attention.  I’ve learned to do a lot of simple prep-ahead things to make throwing yummy meals together less of a strain.

Since health is a major concern, I avoid pre-made and pre-mixed items that are always loaded with sugar or other ingredients that aren’t going to lead us down the road to better health.  Grabbing each and every tiny little ingredient out of the pantry or spice cabinet slows me down and frustrates me when I’m cooking.

I know I could always parcel out things into little snack baggies to have them ready to dump into recipes, but they slip and slide and are difficult for me to keep organized.  I thought I’d share this great find that is helping me cut down on steps and stress.

Mix Packets

These great mini craft paper bags with resealable lock seal zipper and transparent windows were an Amazon find and are from Kingrol. They are 3/5 X 5.5 inches. This is the smallest of three sizes and is just right for that small amount of “mix” you want to grab and whip up something quick. They are reusable. If you prefer not to buy from Amazon, you can do a search and probably find them elsewhere online.

These are great for the dry ingredients that go into so many things – taco seasoning, Wonder Wraps, my Chocolate Collagen Trimmy and my oatmeal fixin’s, to name a few.

The bags are made of high-quality kraft paper with food grade PE inner membrane.  Sturdy, waterproof and leak-proof, they should keep the contents from moisture and offer good shelf life.

They were advertised to have a stand-up design.  This must be a feature on the medium and large bags only, because the smaller size I ordered do not have a gusseted bottom.  I like that they have a little rectangle matte window that allows me to get a glimpse of the contents and save time when snatching them out of the cupboard.

The heat sealable feature is something I won’t use because I plan to use them only for dry mixes and then re-fill them.  The resealable zippers seem to zip fairly easily and stay shut. 

I didn’t mind ordering in quantity because I do make a lot of homemade mixes and also because I like to give some of these away as gifts sometimes and these bags will make a much nicer presentation for that than a plastic zippy bag.   

So, yes, I did order 300 of them and it will take me a while to use those up, but it will happen. Next time, I think I’ll order the larger size because these will be a bit of a tight squeeze for certain things. The whole pack costs around $18 which makes them six cents each. Not bad.

I started off by filling them with some of my favorite items that fit the THM plan. I’ll include a few simple recipes.

  1. Wonder Wraps II (FP): These are on page 251 of “Trim Healthy Table” cookbook. They can be made in a big batch, but I usually make the small batch when we do tacos. I put the THM Baking Blend, Mineral Salt, Whole Husk Psyllium Flakes and nutritional yeast in the bag and then just stir it in with the three wet ingredients when the time comes. Tat makes so much less I have to think about when I’m busy.

2. Coach Barb’s Morning Oatmeal (E): I have this two or three mornings a week and get tired of measuring out every little thing. I soak 1/2 cup of old fashioned oats in water in my bowl overnight. In the morning, I place a hand over it and drain off most of the water. Then, I dump in the packet which contains – 1 Tablespoon grass-fed beef collagen, 1 skimpy Tablespoon chopped walnuts (for a bit of fat to help my carbs absorb), 1/2 Tablespoon Pristine Whey Powder (plain), 1/2 teaspoon cinnamon, 1/4 teaspoon ground cardamom, a generous 1/8 teaspoon mineral salt, 12-15 raisins and a doonk or two of Pure Stevia. Mix this well into the oats before stirring in a generous 1/4 cup water. Microwave for one minute. Then, stir in another generous 1/4 cup water and microwave for another minute. (This process helps to avoid an oatmeal mess in the microwave.) That’s it. Tweak the spices and sweetness to suit yourself, keeping in mind that getting all silly with raisins will spike your blood sugar and that’s a no-no and adding more walnuts will be “on plan” but will turn this into a Crossover, which will not aid in weight loss.

Note: You can use another whey powder. Just be sure it is cross-flow and micro-filtered. You can use any other on-plan sweetener, but it will take a lot more.

3. Chocolate Collagen Trimmy (FP with an S option): I fill the bag with 2 Tablespoons Dutch cocoa powder, 1 Tablespoon grass-fed beef collagen, 1/2 tablespoon Pristine Whey Powder (see note above) 3/8 teaspoon Pure Stevia, 1/4 teaspoon Sunflower Lecithin and 1/8 teaspoon mineral salt. When you are ready for a trimmy, pour an inch or so of hot water into the bottom of a 12 ounce (or larger) mug. Add the contents of the packet and a splash of pure vanilla extract and stir well with a mini whisk before filling your mug the rest of the way. If you’re feeling like a real hot chocolate experience is called for, add a tablespoon of heave cream for an “S” treat. A collagen drink like this will give you protein to balance your blood sugar and keep your tummy full for a long time. It’s a great way to avoid having your hand in a snack jar all day.

NOTE: Keep in mind that I like my chocolate dark and enjoy a bit of the bitter here. You may have to do some tweaking of the ratio of chocolate to sweetener to get this to be the mug of goodness that speaks to your soul. Also, nothing compares to the Dutch process cocoa powder. I am spoiled to it and any of the cans of cocoa powder we’ve been accustomed to finding in the stores all these years are icky to me now. I highly recommend you try some! I get mine at my local bulk food store.

4. Taco Seasoning Mix: It’s so great just to be able to take a pound of browned burger, sprinkle on this packet knowing that it has no sugar and no other stupid ingredients, stir in a half cup of water and simmer for a bit. I’ve offered this recipe up before along with a free printable and you can find it here.

If you need support in your journey, head to the Contact Me page and let me know.  I’ll give you all the info on group sessions which I conduct locally in person on a weekly basis.  Private coaching can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

Tempted but not sure? Check out the Trim Healthy dish I made here and see if it doesn’t make your mouth water!

The Trim Healthy Mama Plan is a great way to boost your immune system and we all need that right now, don’t we?  Leave a comment and tell me your thoughts.

How Rating Your Recipes Makes Life Easier and More Fun!

~ Midwest Storyteller
Food Freedom with Coach Barb www.midweststoryteller.com

[NOTE:  I openly disclose on this blog that as a certified lifestyle coach through Trim Healthy Mama, I may receive financial benefit from those who desire to enlist my services privately or in a group setting.]

I’m dedicating this post to Smuffy.  I’ve lost count of the times he’s told me we really needed to rate recipes.  He enjoys the food on the Trim Healthy Mama plan, but just like the rest of us, he likes some things better than others.  On the other hand, some are just not his cup of tea at all.  He’s been recommending for some time now that I come up with some type of rating system so that he can tick the boxes at any given meal to let me know just how well he likes what’s set before him.

I’ve found the cookbooks from Trim Healthy Mama to be fantastic.  Aside from some old family favorites that already fit the plan or just needed a little tweaking, I cook almost exclusively from these books now.  There have been very few that I would have given a low rating and just because I like being honest and saving you time and effort, I’ll mention just a couple.  Brown Rice Crispy Treats – I followed the recipe to the letter and even I, who hate throwing anything away, had to admit they were icky and chuck them over the back fence.  I’m open to suggestions from anybody who can show me how to save that recipe, but I think I’ll taste yours first.  Then there was Slender Slaw – oh, dear!  Perhaps it’s cultural and it’s just an Aussie thing for Serene and Pearl, but I got my exercise in on another trip to the back of the property with that one.

Then, there are the winners.  There are tons of recipes in the Trim Healthy Mama cookbooks that are just fabulous!  I’m addicted to Cry No More Brownies and the Superfood Mounds – oh, my goodness!  Then, there are Two Minute Truffles, Dreamy Chicken Lazone, Cheeseburger Pie, Lazy Lasagna, Queso Chicken Bake.  I could go on and on.

However, Smuffy says we need a system so that we can create a notebook full of winners that he’s happy to dive into any time.  Did I mention the Philly Cheese Meatloaf or Melissa’s Amish Broccoli Salad or Just Like Orange Juice or The Shrinker?  This is making me feel all peckish.

Anyhow, we borrowed the general idea for our rating system from one that was used at an annual benefit for the area food bank where soups are judged and the winners are awarded “golden ladles”.  If I might mention it, I am the recipient of six golden ladles and my #1 favorite is a recipe I invented, Creamy Leek Soup with Chicken and Sweet Potato.  In fact, that soup has won three of my golden ladles!  Try it here and I dare you not to love it!  There’s a free printable waiting just for you.

There are several aspects of food that determine whether or not a person will like it or even want to try it.  We decided to include a ranking on a scale of 1-5 on whether or not we are pleased with each.  Is the appearance pleasing?  What about the aroma?  How does it actually taste?  Mouth feel is an important consideration, so we included a category for texture.  Finally, we asked for a ranking on what we considered the greatest compliment – whether or not we’d order the dish in a restaurant.

So, thanks to Smuffy’s nudging, here’s the rating chart –

Coach Barb's Recipe Rating www.midweststoryteller.com

I’m including a free printable so that you can easily print these out four on a page, cut them apart and keep a stack near the table so that friends and family can have fun with the rating system and you can develop a great collection of winners.  Create a notebook or just slap a sticky note on the page in the cookbook so that you know which recipes you can always fall back on.

I have a funny feeling that anything that does not score 3.5 or above on Smuffy’s card will probably be frowned upon from now on out.

Don’t forget your free printable !

Coming up, I’ll be sharing healthy recipes, letting you know how we’re rating them and providing notations concerning recipes that have already appeared on the blog and whether or not they fit the Trim Healthy Mama plan.  I’ll be making recommendations from THM recipes and providing lots of information on my Food Freedom Facebook page where I’ll share THM knowledge, recipes, tips and all sorts of other goodies.  Please “like” and “follow” at https://www.facebook.com/Food-Freedom-THM-Certified-Lifestyle-Coaching-100703354727086/?modal=admin_todo_tour

Most of all, Happy Eating!

Be sure to SUBSCRIBE, so you’ll receive an email reminder each time Midwest Storyteller has something new.

How’s That Workin’ For ‘Ya?

~ Midwest Storyteller
Food Freedom with Coach Barb www.midweststoryteller.com

I fully disclose that as a Certified Lifestyle Coach I do, at times, receive monetary compensation as such. See The Fine Print on the “About Me” page of this blog.

Here we are, Dear Readers, over halfway through January 2021.  So far, I’d venture to guess that most of you who sighed with relief at midnight on December 31, 2020 are just a shade disappointed.

Having mentored people with their health for years and being an avid observer of human nature, I think all we have to do is turn on the news lately and within thirty seconds we’ve decided we’ve had our fill of human nature.

In January, you’ve probably observed a common occurrence in either your own life or someone else’s.  We muddle along through the holidays, stressed and for most of us, over-blessed, promising ourselves that, come January 1st, things will be different.  “Enough of this nonsense”, you say, vowing to lose weight, get organized, take better care of yourself, serve your community more, keep in closer contact with the ones you love – the list goes on and on, doesn’t it?

I’ve said this before and I’ll say it again – I can’t fathom why they ever designated January 1st as the beginning of the new year!  It makes no sense, at least for the Northern Hemisphere.  Just when the Good Lord offered us hibernation time and a nice, long rest, the calendar screams at us to jump up, get going and conquer the world and all our shortcomings.  Oh, please!

Would anyone like to join my movement to have the new year moved to the first day of spring so that we could all get a little more excited about it?  I know, I know, it’s a brilliant idea!  That’s probably why people in high places never thought of it.

Anyhow, here we are and we seem to be stuck with it for now.  This brings me back to my original question:  “How’s that workin’ for ‘ya?

One thing I stress in lifestyle coaching through Trim Healthy Mama is the concept of “tip-toeing in”.  I would far rather see someone read a couple of chapters in the Trim Healthy Mama Plan book then choose three simple recipes to fit the plan that they can make in the coming week than I would to see them do a complete pantry makeover, call a family meeting on how things will change and then wear themselves out making sure every bite that goes into their mouth is perfect!

Speaking of perfect bites, let me pause to point out that “sticking to plan” with THM does not equal suffering, as evidenced by this beauty I made last week! 

THM Philly Cheese Meatloaf

“Loaded Philly Cheese Meatloaf”, page 216 Trim Healthy Table, declared by Smuffy to be the best meatloaf I’ve ever fed him.

Here’s a little nugget to chew on.  Repentance is better than goals.  Goals involve setting a bar and then trying to measure up to it.  Repentance simply involves realizing the road you are traveling is headed in the wrong direction, then turning around and going the opposite way – to a better place.  (See how I did that – I’m so clever – note the heading of this blog.)

I want you to feel blessed today and not condemned.  If you’re halfway through January and all those new leaves you vowed to turn over are still stuck together, just take a deep breath, take another step on the right path and find joy on the way to a better place.  Then, perhaps when someone asks, “How’s that workin’ for ‘ya?”, you won’t have to hang your head and sigh.

If you’re wanting to make your journey with Trim Healthy Mama joyful, choose three recipes that fit the plan and make those this week.  Ask yourself some questions about the rest of your meals and snacks and make sensible tweaks.  Let 2021 take you to a better place step by step.

I like to make out a menu plan on weekends, but I only plan out four items.  I enjoy my “pleasant ruts”, so I already know what breakfasts will probably consist of.  I share complete weekly menus in my coaching sessions, but I’ve been on the plan long enough that lots of meals are “freestyle” now.

I thought you might like to see what a recent plan included.  We have our main meal at lunch because that’s what Smuffy prefers and supper is freestyle.  You’ll have your own plan for your own household.

I take it for granted that each of these main dishes will be served up with quick-fix non-starchy veggies, salads and other sides and that snacks are ready to grab.

If you need support in your journey, head to the Contact Me page and let me know.  I’ll give you all the info on group sessions and private coaching, which can be done in person or by phone.  Share with friends and let’s see how many are ready to get Trim & Healthy!

For info on getting started and a few questions you can ask yourself about getting started, click here. For coaching pricing, click here.

It’s a great way to come out of social distancing a better person.

Have the events of the last several months caused you to re-think how you are fueling your body so that you can build your immune system?  Leave a comment and tell me your thoughts.

Life with Smuffy (Special Episode – Part 5 of ?): “A Trim Healthy Pantry and Some Plywood”

~ Midwest Storyteller

Sometimes, it’s the little things in life that make all the difference.  For instance, Smuffy’s custom “farmhouse sink” installation.  That certainly breathed new life into the old kitchen!  But, alas, I suppose I’m one to never be satisfied, because I found myself wanting more of life’s little luxuries.

The last few weeks have brought some advancements that have at least gotten the kitchen back into the kitchen.  If you’d like to see my “Not-A-Kitchen” which was in the dining room, click here.  With Smuffy’s addition of plywood along one kitchen wall, we now have a countertop (sort of) and I’ve cut my trusty vinyl tablecloth in half and moved it onto the counter to be able to wipe up messes and keep the plywood from getting icky.  Just in case you’re wondering, those don’t rank high in durability.  The poor thing has lost its luster and has a couple of melted spots and will soon be ready for the trash can.  Bless its tacky lil’ heart, though, it has helped it make this giant leap into actually cooking in the kitchen!

In order to allow for adjusting the base cabinets, there are gaps in the temporary countertops.  This makes food prep interesting as I try my dog-gone-dest not to drop food and utensils down inside those holes.  While I am grateful for each baby step forward in this kitchen remodel, I do have to admit, if I am being totally honest, that there are some days when I’ve had just about as much ugly as I can stand.  And weird storage made of cardboard boxes stacked on their sides.  And this hot plate that is second only to my old stove in the category of “burners with minds of their own”.

I am loving the giant drawers Smuffy made. They hold a lot of stuff and I’m loving the smooth glide.

This has all gone on for so long now that I feel the urge to go over next week and personally escort the countertop installers to my door for my appointment just to be sure they don’t get lost or end up at the wrong house or something.  Perhaps I should also deliver nourishing meals to their door between now and then to reduce the likelihood of them calling in sick on the Big Day.

I like to find my bright spots where I can and when Smuffy finished my pantry, I was over the moon!  He advised me to cram it tight “for now” and wait for the final touches until the kitchen was much further along.  I vetoed that idea, knowing that it would give me a much needed mental boost to have a spot of loveliness and an area of organization.  I added the large red and cream medallion print wallpaper I’d chosen as a backdrop for all my pantry goodies and headed to Hobby Lobby to stock up on lots of nice jars and chalk labels (at half price, of course) for my ingredients.  The tall, antique ten-pane casement window will show off my efforts.  My theory is that you can always put anything unsightly in a nearby closed drawer.

As you can see, all my ingredients are conveniently at hand for making THM plan-friendly meals – my Gluccie, beef collagen, gelatin, baking blend, stevia, Super Sweet, Gentle Sweet and all the rest.  It’s really been a stress reliever to have this small area of the kitchen complete. The pantry goes floor to ceiling, so I overlapped three photos here. That’s the explanation for any oddities in viewing.

All the shelves are adjustable with strips and clips that make them easy to move, but it took me longer to get those exactly where I wanted them than it did to wallpaper the whole thing!

Some of the items won’t stay in the pantry, such as my food processor, blender and mugs, but right now they have no other home, so…

This concludes Part 5 of these special episodes of my Life With Smuffy.  With each completed step, I remind him that he’s my hero.  He’s not all about remodeling – not by a long shot – so check out his page if you need stories to curl your hair and broaden your smile.

The kitchen makeover chronicles include my embarrassing “before” photos in “Death of a Kitchen”.  After that, you can catch up with “A Glimmer of Hope and Stainless Steel”, “Birth Pains of a Kitchen” and “My Not-A-Kitchen Kitchen”. 

Next week, when I finally stop kissing and stroking my new countertops, I’ll be back to share the joy!

I’m curious. How do you organize your kitchen?  Do you have a pantry? Do you stock it only with food and ingredients or pots, pans and small appliances?  Do you have any great organizational tips?  Leave a comment!

Life with Smuffy (Special Episode – Part 4 of ?): “My Not-A-Kitchen Kitchen”

~ Midwest Storyteller ~ 4 Comments

We still have no kitchen as we live in this cluttered world of hitches and compromises.  So, you may ask, how does a Trim Healthy Mama who is dedicated to eating healthy managing to keep on track during all this?  Let me introduce you to my Not-A-Kitchen!

These photos are really embarrassing, but hopefully will make the end reveal all the more glorious. And, please forgive the spastic decorating. I find that as things change, I keep poking things onto empty nails “for now” and the house is starting to look like I’ve lost my marbles. The chairs will go also – just gotta give Smuffy the time to get my new old ones re-done. Poor fella.

I’m hoping the reveal of this mess may help someone else who is going through something similar and knows that you can’t eat out all the time – not if you want to be trim, healthy and pay for a renovation!  The last thing we need around here is for me or Smuffy to get sick in the middle of the remodel.  That happened to us years ago and I still have PTKSS (Post Traumatic Kitchen Stall Syndrome) from that experience that put us three weeks behind and left us with a two-year-old and nothing – nothing – but a microwave in the otherwise empty kitchen for the whole time. 

I followed my original plan for daily function by shoving my dining room table as far over as possible to make room for incoming cabinets and then filling it with everything we’d be needing on a daily basis. I covered it with a felt-backed vinyl tablecloth first so that it would survive the ordeal.

Not-A-Kitchen Kitchen MidwestStoryteller.com

Tall items at the back included a rack of plates and bowls, a spice rack and the mixer.  In front of that, I lined up glassware and often used items such as salt and pepper, olive oil and salad vinegar, nuts, jars of sunflower seeds, pumpkin seeds and other things we grab to snack on and, of course, my big, fat jar of Dutch cocoa powder because, though I may not have a kitchen, I’ve gotta live!

I left an empty strip along the front for food prep and placed a cutting mat there.  This area also serves to hold the hot plate, crock-pot or whatever else may be in use at times when Smuffy is pounding away and I can’t get into the kitchen at all.

Smuffy had built huge new drawers for the new kitchen, but prior to them being installed, I stacked them on one another and filled the top one with flatware and utensils so they’d be in easy reach.  Needless to say, we fill our plates and head into the living room to eat.

My “buffet” (I think this is, in reality, a gentleman’s dresser that has seen changes over time) now serves as Appliance Row with the food processor, blender and toaster oven perched atop a towel and ready to go when I need them.  One of my old wall cabinets got its doors removed and is shoved against a wall and filled with plasticware and other food prep items we might want to grab.

Appliance Row MidwestStoryteller.com

Over in the “new” kitchen, once Smuffy got the base cabinets in, I was relieved to find that the holes in the tops were the perfect size to catch the rims of my cookie sheets!  We take our small blessings where we can find them and give thanks for them.  I filled in an area and plopped in some cutting boards.  Then, as if in direct answer to prayer, Smuffy discovered that one of our old cabinet doors dropped in perfectly to another cabinet top!  We celebrated that discovery by placing the hot plate there and felt like we were really getting somewhere!  Sort of.

Cooktop MidwestStoryteller.com

The problem remained that we had no water.  Family came to the rescue, sending us jugs of drinking water, but as for rinsing things for the dishwasher and washing up anything extra, we were running back and forth to the bathtub.

That is, until that glorious day!  Smuffy, that man of many talents, installed a true farmhouse sink!

Farmhouse Sink MidwestStoryteller.com

I’m feeling mighty stylish over here!  This is where we stand until countertops are finalized.  I love the way he placed the decorative part to the front so I would remember not to insert the grandchild.

Take heart if you are in the midst of a makeover.  We’ll get through.  When?  I have no idea.  In the meantime, I’m fixing healthy, balanced meals or pulling out frozen versions of the same that I prepared in advance and stashed in the freezer. In case you didn’t notice the bottle warmer and formula in the photos, I’ll point out that I am caring for my four-month-old grandbaby most days in the midst of it all. I have to admit there are days when I’m just a tad pooped.

If you have a friend in the middle of a renovation and finding themselves disheartened, share this post.  It helps to know you’re not alone.

That’s the tour of my Not-A-Kitchen.  Stay tuned for what I hope will be next – my pantry and remaining cabinetry and their insides.  Then, countertops!  I’m expecting to be downright giddy when that happens.

Now I’m leaving you hanging again.  I’ll bet this has your curiosity piqued more than back when some of you were wondering who shot J. R.  Others will have to do a search on that.  Life With Smuffy is never dull.  That’s why he has his own page here on the blog.  (He’s not all about construction, you know.)  If you need adventure and laughs, check that out.

Missed a portion of my kitchen makeover story?  It all began with “Death of a Kitchen”, followed by “A Glimmer of Hope and Stainless Steel” and “Birth Pains of a Kitchen”.  Catch up on those and you’ll be ready for the next installment.

I’ll be sharing some of the meals I made ahead in order to get through this. and some of the ones I was able to whip up without losing my marbles in my Not-A-Kitchen.

Can I have your kitchen remodel ideas?  What would you have in your dream kitchen that you don’t have now?  Leave a comment!

Gotcha! You’ve Been Ambushed!

~ Midwest Storyteller
Food Freedom with Coach Barb www.midweststoryteller.com

There you go!  It’s too late now.  This is like yelling, “Tag!  You’re it!” or poking pink flamingos in your yard.  (Actually, it’s much better than that – don’t ever do that to me!)

In fact, I’m gonna get you twice.

First, I know the whole world is full of folks saying, “you’ve just gotta hear this/see this/try this”, but I’m challenging you to do this one thing right away.  I listen to the Trim Healthy Podcast every week.  I know you’re thinking, “Yeah, but Barb, you’re a health nut food nerd.”  I am telling you, people, the most recent podcast by Serene Allison and Pearl Barrett, founders and authors of Trim Healthy Mama is not only a gem – it is vital!

It runs a little longer than usual as a 2-in1, but they felt it was important, during this outbreak of the corona virus, that you are fully armed to equip your body for battling viruses and other illness.

Trim Healthy Podcast #165:  Fear, Sugar and Your Immune System is full of rock-solid science presented in simple layman’s terms that will enable you to turn your family’s health around and head it in the right direction.  They’ll give you a great list of simple foods that are real healers and a short list of things to avoid if you want your immune system to have a fighting chance.  Grab a piece of paper and make a grocery list while you’re listening that will put your family on the right track!

So…GOTCHA!  You’re Ambushed!  I challenge you to listen to this podcast here or on iTunes, iHeart Radio app or however you like to listen to music and podcasts.  iHeart Radio is my preferred method.  With the app on my phone, I can wear my headphones while I pull weeds, clean house, do laundry – whatever.  Get listening!  And don’t let me get word that you didn’t do it because I’m tryin’ to help you, people! And it’s FREE!

My second challenge –

No Place Like Home www.midweststoryteller.com

We’ve all been social distancing for a while here and I love how our community is coming together without coming together.  Creative ways of making fun range from the Great Bear Hunt to Sidewalk Art Spotting.  There is hardly a street in our town without several bears waving at families who have watched them pop up on social media and then piled into their cars to drive around and hunt them down.  (No animals were harmed in this social distancing stress relieving activity.)  Now, families are getting out the chalk and posting their sidewalk art on social media, creating a new search activity for those who’ve been cooped up and are ready to get out for an interesting drive.

My challenge is for anyone in grades K-12.  It’s the –

“Cabin Fever Cook-off”!  Have your parents been telling you, “Enough with the junk food!”?  It’s time to share on social media the great food ideas that have sprouted from this period of confinement. What have you been binging on these few weeks?  If you’ve got a great idea for a healthy meal or snack to share, send me a photo and the recipe.  Post them on my Food Freedom – THM Certified Lifestyle Coaching Facebook page here.  I’ll give them an honest review as to their “healthiness” and we’ll all enjoy your great ideas for eating well while you’re all cooped up!  Get in the kitchen and create!  The challenge is on for anyone grades K-12.  Surely it hasn’t all been pizza rolls and hot pockets – has it?  Remember – post your photo and the recipe.  Someone else might want to take your idea and make themselves some yummy grub!  It can be as simple or elaborate as you choose.  Someone might need a great idea for something as simple as what to do with an apple!

Remember, everyone, a second FREE video conference via Skype will be held at 7:00-8:00 PM (CST) on Tuesday, March 31 and you are welcome to join.  This week we will be talking about “What a Week of Eating Trim & Healthy Looks Like”.  Email me if you’d like to be included and I’ll reply with a link that will take you straight into the conference!  That’s barb@midweststoryteller.com

Share with friends right now and let’s see how many are ready to get Trim & Healthy!

It’s a great way to come out of social distancing a better person.

What type of eating challenges has the recent health crisis have you been experiencing?  Leave a comment and let’s talk about it.

So, How’s Your Immune System?

~ Midwest Storyteller
Food Freedom with Coach Barb www.midweststoryteller.com

News Flash!  The immune system in your body that fights off the common cold is the same immune system that fights off COVID-19, cancer and a plethora of other baddies!  Now, however, we seem to have become keenly aware of its existence practically overnight.

It’s time to pull together and learn how to build up those vital systems.  But, we’re supposed to be social distancing, right?

Tonight, March 24th at 7:00 PM (CST) I will be hosting an hour-long FREE video conference on how the Trim Healthy Mama plan can help you take control of this issue for you and your family.  We don’t know what we don’t know.  Right? Food is your vital fuel to improve and keep your health! It’s time to ask yourself if you’ve been ignoring your most important line of defense.

Forgotten Your Immune System? www.midweststoryteller.com

I’ll be leading this via Skype, so if you are not already a Skyper, you’ll need to download Skype from www.skype.com/download and go ahead and set up a username and password.  It’s a simple process and also free.  Then, send me a quick email at barb@midweststoryteller.com and I will reply with a link.  Between 6:45 and 7:00, all you’ll need to do is click on the link and you’ll join the video conference.

Nervous about it?  A few precautions are all that’s necessary.  Comb your hair.  That always helps.  You’ll be onscreen until you choose to turn that feature off.  Put on some lipstick if that’s your thing.  Wear pants – I insist – you never know when that laptop or device may slip out of your hands!

In this interactive (if you choose) video conference, we’ll talk about how your body makes new and healthy cells, what you can do to build it up and maybe what you’ve been doing to tear it down.  We’ll have an overview of the THM plan for getting healthy and getting trim if you need to do that also.  I’ll have info on how you can get started all on your own or in a group setting or with me as your private coach.

A second FREE video conference will be held at 7:00 PM (CST) on Tuesday, March 31 and you are welcome to join that one as well.  Watch for instructions on that early next week.

Remember, email me right away to be included in tonight’s conference!  That’s barb@midweststoryteller.com

Share with friends right now and let’s see how many are ready to get Trim & Healthy! You can also find this even and share through my Facebook page at Food Freedom – THM Certified Lifestyle Coaching.

It’s a great way to come out of social distancing a better person.

Has the recent health crisis made you give extra thought to how you’re fueling your body?  Leave a comment and tell me the changes you’ve made or are considering.

Honoring Your Irish: There’s More to Patrick than Meets the Eye, So Let’s Eat Trim Healthy Irish!

~ Midwest Storyteller

Before the day closes, I wanted to wish you all a Happy Saint Patrick’s Day!  I never gave it much thought growing up, that is, until I discovered how Irish I am.  Oh, yeah – the Bairds, the Allens, the Glenns – it’s all over my mom’s side of the family.

Learning about our heritage helps us thrive.  It helps you take the good with the bad.  Just about the time you think you’re from a long line of nobodies, you discover that grandmother of noble birth or that war hero that saved his country.  And then, just about the time you get all puffed up from that knowledge, you stumble across the double spy who got hanged for a whole bunch of things you’d rather not talk about.  We’ve all got stories that go back to the beginning of time and it enriches us to learn about them and appreciate those who went before us and the struggles they endured.

In honor of the day, I wanted to post a photo of a recipe I made recently, but now realize that I didn’t.  Well, I did make the recipe and it was delicious, but I didn’t take the photo.  Be that as it may, I highly recommend you give it a try.  “Irish King Trimmy Bisque” (page 169, Trim Healthy Table) is a recipe your family will enjoy and never have a clue that you’re helping them be trim and healthy.  It’s an energizing “E” meal on the Trim Healthy Mama plan, loaded with chicken, leeks (oh, how I love leeks!) and other ingredients that give it a rich, soothing, comfort-food flavor.  I was a little surprised at finding chamomile tea bags in the list of ingredients, but I said, “Well, Serene,” (even though she wasn’t there to hear me, of course), “you haven’t let me down with one of your Trimmy Bisques yet…” and brewed the tea and put it right in there.  And yes, it’s wonderful.

The only thing I like to change in the Trimmy Bisque recipes is that I put less of the ingredients in the blender than recommended.  We don’t like our soup quite that smooth.

If you haven’t picked up the cookbooks by Trim Healthy Mama yet, you can get them from www.trimhealthymama.com or Ebay or even check them out of your public library.  Soon, you’ll be able to get them from me as well.

Making a great soup is a wonderful family activity while we’re all cooped up waiting for this virus to pass and this makes a big pot that will give you plenty of leftovers to freeze.

If you need coaching with Trim Healthy Mama, I’m here to help. Just click on the coaching icon in the right sidebar and you’ll find out about getting started or click here. Also, feel free to email me at barb@midweststoryteller.com

I thought you might like to close out this day by gaining a little appreciation for its namesake.  Saint Patrick should mean much more to us than wearing a green outfit and having one too many green beers.  I’m thinking he probably contributed much to my family’s heritage of faith – and maybe yours, too.

Who was Saint Patrick?

Questions?  Comments?  Just scroll back up to the beginning of this post and click on “Leave a comment” and if you don’t see this till tomorrow, “Top ‘o the mornin’ to ya!”

“How to Eat?” It’s Time to Learn!

~ Midwest Storyteller ~ 4 Comments
Food Freedon with Coach Barb Banner www.midweststoryteller.com

These two free sessions are for you if you live within driving distance of the Boonville, Missouri area. We’re going to learn a lot and we’re even going to be doing some taste testing! After all, who wants to eat healthy if it isn’t going to be absolutely fabulous! And, who wants to lose weight if they feel deprived and like they’re restricted to rabbit or caveman food?

Maybe – just maybe – you’re overwhelmed by conflicting information concerning what’s healthy and what’s not healthy for your family.

Please share. I know you know someone who really needs this! It’s absolutely free, but you’ll need to reserve a seat by calling the library.

How to Eat? www.midweststoryteller.com

If you don’t live within driving distance, but need help, please email me at barb@midweststoryteller.com. Your first session is always free. Sometimes, all you need is a little nudge to get started on a whole new road to a trim, healthy body!

Want to know more about my Trim Healthy Mama journey? Click here to learn how I found this sustainable lifestyle plan and made it work for me.

Big Announcement Today!

~ Midwest Storyteller

[NOTE:  It is my understanding that there is a weight loss plan out there using the phrase “food freedom” in promotion.  Unaware of this, I chose the name “Food Freedom with Coach Barb”.  The two are in no way connected. Just providing clarity for my readers.] 

I’ve been looking forward to making this announcement and sharing my journey with you.  If you’ve been with me from the beginning, you know that health is a top priority in my life.  I have shared part of my health story here on the blog, and though some of it is scary, I really haven’t told the whole story.

Years ago (I’m thrilled to say) a cancer diagnosis played a part.  If you’d like to catch up on that part of my life, you can read about it here and here.

There are things more difficult to endure than a cancer diagnosis and its subsequent surgery and treatments.  Stage 3 (I’m talkin’ in the pits, folks) Adrenal Fatigue is one of them and I can honestly say that a couple of times during that awful phase I found myself fearful of not making it through the night. 

When I talk to people who seem to care little about taking care of themselves, I sometimes find myself thinking (not sarcastically), “Well, maybe you just haven’t been sick enough yet.”  I have. 

Now back to chemotherapy.  I knew then, but have really come to understand since, what a hormone disrupter that is – as if we women needed another one – right?  As I sat in the chemo room trying not to watch the drip, I’d hear the other women talking about how much weight they’d gained during chemo.  Frightening tales of up to forty-five pounds had me shaking in my blue vinyl recliner!

I didn’t gain forty-five pounds, but I did gain fifteen – the fifteen that would not budge – the fifteen that kept trying to turn into twenty.

I’m tall, but small boned, and excess weight on my body hurts.  It pulls me down.  Because of my height, no one really regarded me as “fat” because I gained it all from the waist down.  This whole new world of walking past a loaf of bread and gaining five pounds was foreign and frightening territory.  I’d spent my whole life eating whatever I wanted and not gaining an ounce.

I joined that group that measures everything and counts “points”.  I stuck to it for years.  It worked – twice, in fact.  Still, at the root of the matter was the fact that I love food.  I may have left the farm, but I took my farm-girl appetite with me, if you know what I mean.  I want seconds – possibly thirds.  I eat.  The portion control police were after me all day long and in the long run, my blood work showed that the plan did me no favors.

When adrenal fatigue showed up and my holistic doctor advised me to give up sugar and grains, my family (the supportive little darlings) told me I couldn’t do it.  After all, they did know me as the Bread & Pasta Queen.  I did do it.  I lost a few pounds, too!  Then it began to creep back on again.  Was there no end?

Then, a couple of years ago, a friend of mine started losing weight.  What struck me most was the fact that she seemed deliriously happy doing it.  Normally, the first thing a dieter loses is their sense of humor.  She’d bring food to gatherings that tasted SO YUMMY and she’d lost over thirty pounds!  When I asked about the recipe, she’d name off a string of ingredients that fit my doctor’s recommendations to the letter.  So, why was she dropping pounds while I couldn’t wait to get home and get the too-tight jeans off?

That’s when she told me about Trim Healthy Mama.  Later, I borrowed her THM book and tip-toed in. It all made such logical sense and avoided extremes.  It didn’t take away food groups.  It simply showed me how to stop duel-fueling my body with fats and carbohydrates at the same time and how to feed my body what all those hormones needed so I could not only walk past the bread, but stop and sniff it and even have a slice!

After a year of baby-stepping and learning how the plan was ideal not only for weight loss, but for those who wanted great cancer prevention like I did, but is ideal for people with diabetes, insulin resistance, cardiac and any number of other issues, I bought the books, including cookbooks and jumped in.

The first recipe I tried in my “Trim Healthy Table” cookbook was Creamy Garlic Spinach Spaghetti Squash Bake.  Oh, my goodness!  If I could eat like this and trim down, I was in!  Smuffy gave it the thumbs up, too.

Creamy Garlic Spinach Spaghetti Squash Bake www.midweststoryteller.com

Today, I have the troublesome weight off.  (Actually, I think I may go ahead and drop another three to four pounds.)  I feel great and this may be my biggest announcement of all today – I’m eating!  I eat seconds.  I eat thirds.  I try to avoid out-and-out calorie abuse, but I don’t measure my portions.  I eat butter!  Repeat after me – B U T T E R!  I pour olive oil on my salad and top it with cheese and nuts.  I eat carbs.  I was made for fats and carbs and am so thankful THM has shown me how to eat them in a trimming way.  It’s so sensible and safe that pregnant and nursing moms can feel free to jump right in! And guys, just call yourself a Trim Healthy Papa (or Dude) because this plan works for you, too.

Knowing that I could be of help to so many others, I decided to become a certified coach through Trim Healthy Mama.  I’ll be sharing lots of recipes and information here on the blog and should you need more, I offer group and private coaching, cooking demonstrations and more.

Click here for a printable information sheet to see if Trim Healthy Mama is right for you.  (It’s also available on the right sidebar.) I can help you via phone and email if you live outside my area.  For dates and times for group meetings or for private coaching, send me an email at barb@midweststoryteller.com

For pricing and discounts, including your first session of coaching absolutely free, plus available discounts, click here. 

If your church group, homeschool group or organization is located in my area, I would be happy to speak to people who are ready to find food freedom, get their health back and if they need to lose the weight – get trim!

Trim Healthy Mama originated when two moms (originally from Down Under and now in the hills of Tennessee) found themselves DONE with diets.  These sisters wrote a book for their friends that became a best-seller because the simple science and healthy guidelines worked for so many people. They now have the #1 health podcast out there, plus books, curriculum and their own line of healthy food and other things that will make your body better!

Meet Pearl Barrett and Serene Allison in this short video where you’ll learn a little more about THM.

That’s my big announcement!  Coming up, I’ll be sharing healthy recipes and providing notations concerning recipes that have already appeared on the blog and whether or not they fit the Trim Healthy Mama plan.  I’ll be making recommendations from THM recipes and providing lots of information on my new Food Freedom Facebook page where I’ll share THM knowledge, recipes, tips and all sorts of other goodies.  Please “like” and “follow” at https://www.facebook.com/Food-Freedom-THM-Certified-Lifestyle-Coaching-100703354727086/?modal=admin_todo_tour

Most of all, Happy Eating!

How’s your New Year’s Resolution coming along? Was it, once again, to either lose weight or eat healthier? Why do you think you fail? I’d love to hear your comments!

Trim, Healthy and Tasty!

~ Midwest Storyteller ~ 2 Comments

Today I want to take a moment to make a confession.  I have fallen in love. 

After decades of self-study in the area of health in order to understand my own issues and do the best I can for my family, I have, at last, found a resource that seems to be custom designed for me.

Trim Healthy Books www.midweststoryteller.com

I’ve never struggled with obesity.  In fact, aside from a couple of photos of me as a chubby toddler, I spent most of my life in the string bean category.  Well, maybe a string bean with hips.  That is, until I went through something that is just about the biggest hormone screwer-upper ever – chemotherapy.  You can find more about that part of my story here.

As I sat in the chemo room listening to the others chat, I heard women saying that they’d gained as much as forty-five pounds during treatments.  Forty-five pounds!  The patients and their care-givers blamed it on the steroid anti-nausea drugs.  At that point, I didn’t care as much about the cause as I did the result.  The idea of that type of weight gain stayed in the forefront of my mind and at the top of my prayer list for the next four months.

Well, I didn’t gain forty-five pounds, but I did gain fifteen and in the following years, that fifteen has tried it’s best to turn into twenty.  As is my body’s tendency, it wanted to pack itself disproportionately below the waist, which may have paid off if I’d lived during the Renaissance and cared little for my modesty.  In those days, there was a demand for those who would, at artists’ requests, recline on couches with a bunch of grapes in one hand and a dove perched upon the other.

I tried various diets and joined the well-known support group that counts points. Since points were much simpler to count than calories, this worked for me.  In fact, it worked for me two or three times.  There seemed to be two issues.  They declared that “points are points” and we could consume them in any combination.  After a while, I learned that some foods’ points stuck to me like glue while others slipped off effortlessly after a period of over-indulgence. The other issue – and this one bothered me most – was that while this farm girl had been taken off the farm, the farm appetite hadn’t been taken out of the girl.  I wanted more food, dagnabbit!

After a prolonged period of stress, Stage 3 Adrenal Fatigue showed up, stayed much longer than I preferred, juggled my hormones even further and, if I may cling to that comparison, dropped all the balls.  My holistic M.D., along with treatment, advised a diet that would go easier on the glands and I gave up sugar and most grains.

A couple of years later, a long-time friend of mine lost around thirty pounds.  I had to admit that she maintained more joy than anyone I’d ever known on any type of “diet”.  She absolutely glowed and was enjoying herself.  I asked about it and she told me about Trim Healthy Mama.

Further inquiries led me to understand that the food on the THM plan was nearly identical to the recommendations of my doctor.  The only thing – and it seemed such a logical thing – that they recommended to people who wanted to trim away the pounds would be to separate carbohydrate fuels from fat fuels at mealtimes.

After toying with the idea and reading bits and pieces of their plan for a while as I was coming out of the adrenal struggle, I took their plan and began stepping into it at the beginning of this year, studying it and putting it into practice one day at a time.  Finally, I have enough food to eat!  I promised to grant myself grace to go off plan from time to time and to feel no guilt should I decide to go ahead and use up some off-plan ingredients along the way instead of throwing them out.  I think they’re all gone now (if you don’t count Smuffy’s cheat stash).

I needed to make friends with a few new special ingredients to help me in separating fuels, being kind to blood sugars and getting the extra protein I needed in my diet.  I’ve embraced a lot of new ingredients over the years, so it didn’t rock my world much.

I now have their plan books and cookbooks and since I have a big yard with lots of weeds to pull, have listened to over 130 Trim Healthy Podcasts (or, as we call it in THM Land, “The Poddy”) as of this date.  I feel like I’ve completed a crash course in getting to know the authors, Serene and Pearl.

I have lost several pounds and as my hormones steady themselves further, I’m sure the  number on the scale will continue to drop as I feast on real food and avoid even some of the healthy ones that are known to spike blood sugars and set off hormonal chain reactions.

In case you haven’t had the realization yet – hormones are everything! Messin’ with those will make you ugly inside and out, if you get my drift.

The best part, or what is referred to as a “non scale victory”, is that I feel good and do not feel the slightest hint of deprivation.  In fact, “junk” tastes like junk and I know that’s hard to believe if you’re still addicted to the SAD.  What a perfect name for the “standard American diet”!

I’ll post more about my journey with Trim Healthy Mama in the future, but today I wanted to share with you some of the great meals and treats I’ve discovered on this plan and give an honest review.

THM Mama's Famous Meatloaf and Mashed Fotatoes www.midweststoryteller.com

Today, for lunch, I made “Mama’s Famous Meatloaf” (page 157 of the Trim Healthy Cookbook) and topped it with a sauce made from “Trim Healthy Ketchup” (page 482). It had great texture and was moist with good flavor, just as you’d expect from an old-fashioned meatloaf like Grandma used to make.  However, we tend to like things with a bit more “zip”, so next time, I’ll probably make it my own by adding a bit more spice.  I’m not sure why the topping is more orange than red as I did follow directions, but it was tasty!

The ketchup recipe can be called a tomatoey sauce, but it is not ketchup to me.  However, I had already developed my own recipe without any refined sugars and it tastes just like Heinz.  As soon as I take the THM one and marry it to mine by having one of my kitchen lab brainstorms, I’ll post it here on the blog.

What is meat loaf without mashed potatoes?  Well, it’s fabulous if you serve up “Mashed Fotatoes” (page 264 of the Trim Healthy Table Cookbook).  Who needs all those starches and carbs?  Not me!  I’ll never be sorry I left white potatoes behind after seeing how easy it was to whip of this cauliflower version in the food processor in a matter of seconds. 

I found them heavenly.  Smuffy requests that they have a little less garlic next time.

Smuffy’s been growing okra in his garden, so I served it up alongside just the way we like it.  I stir together my own “baking blend” with equal parts almond flour, golden flax meal and coconut flour.  After slicing the okra into half-inch pieces, I tossed it in about three tablespoons of this mixture and stir fried it in a skillet I had pre-heated on medium-high heat with a tablespoon of refined coconut oil and a tablespoon of real butter.  It’s browned and beautiful in no time at all. 

All this made a delicious Satisfying meal.  (The THM plan defines “S” meals.)

I struggled with whether to assign this post to my “Thrive!” page because of the health benefits of Trim Healthy Mama, to my “Feed Me” page because it is good food or to my “Reviews” page because I can’t say enough good things about Trim Healthy Mama.

I have tried many recipes from their books and have only found a couple that I considered “duds”.  Pearl and Serene, I don’t know what you were thinking.  Perhaps they are a hit in Aussie culture, but “Slender Slaw” (page 266, Trim Healthy Table) and “Tzatziki Cucumber Salad” (page 266, Trim Healthy Table) are both odd.  Not horrible – just odd – and not a hit at our house.

To give a completely honest review, I must make one negative comment on the cookbooks. Pearl and Serene, I love you, but whomever is compiling your indexes needs to be assigned to a new job. You’ll notice how many flags are protruding from the books in the first photo. That’s because, once you find a recipe, you’re going to have a dickens of a time finding it again, and I know how to use an index. Recipes need to be listed by under categories, by actual name and by featured ingredients. Just sayin’.

I’m loving “Wonder Wraps” (page 251, Trim Healthy Table) and the first recipe I made from this cookbook, “Creamy Garlic Spinach Spaghetti Squash Bake (page 135).  That one got me off to a good start and I couldn’t wait to share it with friends.  However, the day I attempted to do so tried my soul and you might want to brace yourself before reading about it here.

I have only two words to say as I prepare to go downstairs and sneak a couple out of the refrigerator – “Superfood Mounds”, people!  Forget about those candy bars we grew up with.  Stir up a batch of these (page 424, Trim Healthy Table) in a saucepan and get ready for awesomeness!  Another super-easy treat is “Two Minute Truffles” (page 422, Trim Healthy Table).  I’d make extra if I were you and skip dusting them.  They are better when smooth.

In case you haven’t met them, Serene Allison and Pearl Barrett are sisters from “down under” who have ended up in the hills of Tennessee along with their husbands, children and extended family.  After writing a book to share with friends and acquaintances who asked them for the science and “how-to” on how they stay so trim and healthy, they found themselves on the best-seller list!  Now their sensible, scientific and doable approach is available to us all.

Thanks, Serene and Pearl!

Are you a Trim Healthy Mama? Are you toying with the idea? Never even heard of it? I’d love to chat about it so leave a comment!

What’s all the fuss about eating healthy?  We shouldn’t just survive, we should thrive!  Check out my Thrive! page.  My Feed Me! page offers recipes with free printables.  Not every recipe there is THM compatible, but most can be altered to work and I’ll try to make edits in the future to help you with that. 

Be sure to SUBSCRIBE, so you’ll receive an email reminder each time Midwest Storyteller has something new.

Did Someone Say Chocolate? 2 Ways to Indulge Year-round Without the Guilt & Pounds!

~ Midwest Storyteller

As Valentine’s Day approaches, I can’t think of a better thing to discuss than chocolate. I love chocolate! It dominates the candy aisles in stores on a regular basis, but at this time of year, people purchase more of the stuff than ever. I’d venture to say that it puts the fall pumpkin rush to shame.

The other thing lurking on the candy aisle, however – that troll hiding under the bridge waiting to ambush you – is sugar. If you haven’t figured out yet that sugar takes a toll on your body in more ways than just the addition of unwanted pounds, you’ve got your sweet head in the sand.

This spring, I’ll begin my fourth (Really? Wow!) year of feeding my body all kinds of wonderful things except for sugar and grains. If you’re not humming “My Country, ‘Tis of Thee” with your fingers in your ears, you might want to learn a little more about your body and my journey here.)

Yes, I still eat my chocolate (of course) birthday cake. Yes, I still have a big slab of pie at Thanksgiving and cookies at Christmas. Once a week, if that often, I might eat something on a bun. However, my former lifestyle as the Bread & Pasta Queen is over and SURPRISE! – I don’t miss it.

One of the first things I had to figure out was how on earth I was going to get my chocolate – and plenty of it! Chemical sweeteners, such as aspartame (Equal), sucralose (Splenda) or saccharine (Sweet ‘n Low) were not an option. I’d learned enough to realize that would be akin to exchanging strychnine for cyanide. Stevia seemed the only option and, though sweet, sometimes it just didn’t taste “right”.

Dedicated and determined because I had a health issue to conquer, I plunged in, reminding myself that Thomas Edison had far more failures than he had successes and yet, he kept going until he finally got a bright idea!

Today, I’m sharing two recipes that you can enjoy not only in the current chocolate season, but all year round. And, with the FREE printable at the end of this post, you can get started right now!

I have stated in previous blog posts that when it comes to stevia, you get what you pay for. My favorite brand has always been Sweet Leaf and, of the store brands, I still prefer it.

Last week, however, my friend, Sarah, introduced me to the Pure Stevia Extract Powder by Trim Healthy Mama. Again, you get what you pay for, but I found that instead of using a tablespoon of Sweet Leaf in a recipe, I could use ¼ teaspoon of THM stevia! It has no bitter aftertaste and I think I’m in love!  It’s available in one ounce and four ounce bags.

It’s February! What are we waiting for? Let’s have some chocolate!

Not Apologizin’ Hot Chocolate

Hot Chocolate Ingredients www.midweststoryteller.com

12 ounces milk

2 Tablespoons Dutch Process Cocoa Powder

¼ teaspoon Trim Healthy Mamma Pyure Stevia or 1 Tablespoon Sweet Leaf Stevia

1/8 teaspoon Celtic sea salt

½ teaspoon pure vanilla extract

1 Tablespoon heavy cream

In a Pyrex measuring cup, heat the milk in the microwave until hot but not boiling. While it is heating, mix the cocoa powder, stevia and salt in a small custard cup with a mini whisk.

Pour an inch or two of the hot milk into the bottom of a large mug. Add the cocoa mixture and whisk until fairly smooth. Add vanilla.  I call this my “sludge” – a rather unsavory name for something so wonderful.

Cocoa Sludge www.midweststoryteller.com

Continue to whisk while adding the remainder of the hot milk. Add the heavy cream, stir and enjoy!  To make my experience complete, I scoop up Phoebe June and settle into my favorite chair.  Since you don’t have Phoebe June, you’ll have to make do with your own kitty, borrow one or just pretend.

Hot Chocolate and Kitten Time www.midweststoryteller.com

Traveling Version:

When I’m away from home, I don’t like to miss out on my hot chocolate, but toting milk around becomes a problem. I’ve tried using powdered milk in the dry mix so that I could “just add water”, but it failed to give me the texture and flavor I wanted. I’m being nice – it was nasty. I’ve discovered that adding 1 ½ scoops of Reliv Delight makes a wonderful dry mix.

Reliv Delight, a whey-based milk substitute and nutritional supplement, provides the benefits of milk — plus additional nutrients — in a delicious low-fat formula. It supplies your body with a good source of protein and an essential nutritional balance of vitamins and minerals. And at only 90 calories per serving it is also a great way to help maintain a healthy weight. Mix Reliv Delight with water and use it as an alternative to milk — while cooking, in milkshakes, with cereal or simply as a refreshing, creamy beverage. It’s a healthy choice for adults and kids alike.

As promised in the disclaimer on this blog, I’m disclosing the fact that this product must be purchased through a Reliv distributor and that I am a Reliv distributor who may receive monetary compensation should you decide to purchase the product through me. You may do so by contacting me at barb@midweststoryteller.com

This is a great way for me to take a travel mug while on the road and stop for some hot water so that I can have my chocolate fix. All I have to remember is to never leave home without my pre-mixed little baggie of dry ingredients, my little bottle of vanilla and my mini whisk!

Are you ready for no-guilt Valentine treats?

Almost everyone seems to love those beautiful chocolate-covered strawberries that cost an arm and a leg. We all indulge without too much guilt because, after all, strawberries are fruit and fruit is good for you and therefore, legal – right? Those sold in stores or special ordered are most likely made with shortening. (Repeat after me: “Shortening. Is. Evil.”) Not only that, but the chocolate coating is loaded with that ever-present, ever-enticing culprit – sugar!

I came up with this recipe to remove the culprits. The results were fabulous and I’ve served them up several times to people who tell me how yummy they are. I usually make them to share, so this recipe makes quite a few! The ones in the photo were gigantic berries and I had enough coating to do twenty-five berries. If they had been “regular” sized strawberries, I think I could have done about forty! What could be easier than dipping whole berries into chocolate sauce and letting them dry? This, combined with the fact that you get to lick your fingers and that your recipients will think you’re oh, so special ought to get you going on this recipe.

Oh, you weren’t going to give any of them away? Well, just be sure and wipe the chocolate off your chin before anybody sees you.

Eat ’em All Chocolate-covered Strawberries

2 pounds fresh strawberries

½ cup extra-virgin unrefined coconut oil

1/3 cup Dutch process cocoa powder

2 Tablespoons butter

2 Tablespoons heavy cream

5/8 teaspoon Trim Healthy Mama Pure Stevia Extract Powder

½ teaspoon vanilla

Scant ¼ teaspoon Celtic sea salt

Shredded unsweetened coconut for garnish

Wash berries and pat them dry with paper towels or allow them to dry completely on a drying mat.

Washed Berries www.midweststoryteller.com

In a double boiler, small ceramic coated saucepan (or a Pyrex bowl over a small saucepan), melt the coconut oil and butter over low heat. Add cocoa powder, heavy cream, stevia, vanilla and salt, whisking until smooth.

Grasp each berry by its stem and dip into the chocolate mixture. Be sure not to cover all the lovely red part! Allow the excess chocolate to drip back into the bowl before placing the berries onto waxed paper-covered cookie sheet. Place the berries far enough apart so they do not touch.

Dipped Berries www.midweststoryteller.com

Leftover chocolate? Consider re-dipping!

If desired, sprinkle some or all of the berries with shredded, unsweetened coconut while the chocolate coating is still soft.

Do not attempt to rearrange the berries on the waxed paper until the chocolate coating is completely hardened.

Refrigerate until ready to serve or give as a gift. Remember, the chocolate coating will begin to soften at about 76 degrees, so be sure to store your beautiful berries properly. I did, with good intentions to take most of them to some cherished friends. But then, we had this icy weather and didn’t get out and, well, you know how it goes…now you know why they’re called “Eat ’em All Chocolate-covered Strawberries!”

Chocolate Covered Strawberries and a Cup of Tea www.midweststoryteller.com

You can share more than chocolate with a friend. How about sharing this post? You can do that through Facebook, Twitter, Instagram and Pinterest!

Enjoy your chocolate and don’t forget your FREE printable recipes. Just click on the banner below.

Free Printable Chocolate & Berries www.midweststoryteller.com

I invite you to join me for true confessions! Tell me about your favorite chocolate obsession and how often do you indulge.  Scroll back up to the top of this post and “Leave a Comment”.