Trim Healthy Mama

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.