Trim Healthy Mama Plan

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! 

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!

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.

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.