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What is Trim Healthy Mama?
Trim Healthy Mama is the name of a book by Serene Alison and Pearl Barrett, two sisters who through much personal trial and error came to a better understanding of the way our bodies work and react to what we put into them. The Trim Healthy Mama (THM) approach is centered around low-glycemic eating: eating food that doesn’t spike your blood sugar. Healthy fats and slow-burning carbs are welcome, but not at the same time! In order to rev up your metabolism, THM advocates eating either fats or carbs in a meal (centered around protein, of course), but not both together (unless you are in maintenance or weight-gain mode). All of my recipes are THM-friendly (this means that they’re also free of refined sugar and flour and suitable for a low-glycemic diet; many are also allergy-friendly).
Which book do I need?
This is the original book. It’s a super-thick wealth of information and recipes all in one book – all written in a sisterly chat form.
This is the new book detailing the Trim Healthy Mama plan in an easy-to-read format. Think THM for Dummies. There are no recipes included.
You definitely need either the original book or the new plan book in order to know how the plan works, and the cookbook is a nice addition when you’re ready. The original book contains more information – the new plan book contains simplified information. Both are well worth a read, so the one you should choose depends on your budget and your reading style. Once you have your book(s), check out Gwen’s Quick Start Guide here!
Pages you might find helpful:
- My THM Success Series
- Substitution FAQs and Baking Tips
- My complete picture recipe index
- My recipes categorized by THM fuel type, allergy info, and theme
- A list of the “What’s on My Plate?” posts I’ve done so far
- A list of THM-friendly sample menus
- This sweetener conversion chart on the Trim Healthy Mama website is a handy resource as well.
What ingredients do I need?
None! You can do this plan with what you already have in your cupboards. Nothing is required. However, you might find the plan more doable with some ingredients to help you make goodies or to replace some ingredients you’re used to cooking with. Here’s some info about some of my favorite products, and farther on down I’ll provide sources for other products as well.
I use THM Pure Stevia Extract Powder for as many of my sweetening needs as possible. It’s the most economical natural sweetener that I know of because it’s so concentrated. Quite a few stevia extract powders have funny aftertastes, but I’ve found the THM brand to be very good-tasting and not bitter. That being said, if you’re just coming off sugar, the taste of pure stevia might take some getting used to. (You can click here for some tips for baking with stevia.) In that case, I suggest THM Gentle Sweet. It’s very gentle on your tastebuds, and has that sugary sweet taste that we all crave. A good middle-of-the-road sweetener that has become my favorite for versatility is THM Super Sweet Blend. It’s more concentrated (and more economical) than THM Gentle Sweet but less finicky than pure stevia.
The Trim Healthy Mama store also carries something called THM Baking Blend, which is a wonderful blend of low-carb flours. As you can read on my baking tips page, when baking with alternative flours, I recommend baking with a mixture of flours for best results. THM Baking Blend takes the guesswork out of ratios and produces a very nice baked good. I’ve formulated my own Baking Mix (which is nut free, unlike THM Baking Blend) that you can mix up yourself if you don’t want to order Trim Healthy Mama’s Baking Blend. My Baking Mix is a little drier than THM Baking Blend, so you don’t need quite as much of it.
This isn’t a THM item per se, but we do eat a lot of meat and Zaycon foods offers good-quality meat for good prices. The company does drop-offs throughout the nation; you place an order ahead of time and then go pick up at a local drop-point. You can click here to set up an account through my referral link (or just put my name, Briana Thomas, in the referral blank).
Aldi and Sam’s Club are the stores where we do most of our local shopping. Veggies, dairy products, meat, canned goods – all the basics can be found at these two stores, and Aldi has even started carrying some “specialty items” like sprouted bread. Click here to see lists of what we buy at these two stores.
If you’re around here for any length of time, you’ll quickly find out that I love ice cream. I have a whole page dedicated to ice cream equipment and ingredients, so you can click here to see that if you’re interested. Click here to see the ice cream maker I use.
Companies I buy from:
These are the companies I’ve found that carry a great assortment of healthy products. I’ve listed direct links to some of my favorite products below each banner, but shop around on the sites themselves to see what else they carry! (Please note that these products are not mandatory by any stretch of the imagination! I myself don’t have all of them on hand. Some I buy only every great once in awhile or ask for as birthday or Christmas gifts – because who can afford $7 chocolate chips?)
(You can see a more complete list of items available on Amazon below.)
- Defatted peanut flour – my favorite brand
- Vegetable glycerin – for ice cream – see details here
- Knox gelatin in bulk – click here for a gelatin comparison post I did
- Nutiva Coconut Oil – when Sam’s Club starting carrying a different brand of coconut oil that didn’t taste good, we turned to Amazon. I LOVE this brand of coconut oil! No coconut taste – no odd taste whatsoever – very creamy texture.
- Coconut flour (been using this and love it!)
- Great Lakes Collagen (use this all the time too!)
- Oolong tea
- Xanthan gum
- Nutritional yeast
- Instant Yeast
- Protein powder
- Lily’s stevia-sweetened chocolate (shop around to other sellers for potentially better prices)
- Pascha allergy-friendly 85% chocolate bars
- Lorann Chocolate Hazelnut Flavor Oil
- Lorann Royal Raspberry Flavor Oil
- Trim Healthy Mama brand products (See below for details; available with Prime on Amazon!)
- Liquid aminos
- Golden flaxmeal
- Almond flour
- Almond flour in bulk ($5.40/lb.)
- Ninja Kitchen System (We used this for a few years and it’s a good blender, but it gave up the ghost so we bought a refurbished Vitamix.)
- Vitamix Blender (5300 Certified Refurbished) (The Vitamix definitely blends smoother than the Ninja, but it costs more. However, it comes with a 5 year warranty and the option to add an extra 3 year warranty, which we did. So now we have a guaranteed good blender for 8 years, versus the 3 years that the Ninja lasted.)
- Immersion Blender
- Cuisinart 1 1/2 qt. Automatic Ice Cream Churn
- Electric Skillet
- Bosch Mixer
- THM Super Sweet Blend – my favorite versatile sweetener
- THM Gentle Sweet – a less concentrated option great for those just coming off of sugar
- THM Pure Stevia Extract Powder – most economical option; I use it where I can (in ice cream!)
- THM Baking Blend – if you don’t want to buy baking blend, check out my baking mix recipe here.
- THM Integral Collagen – many people have experienced great hair growth and increased nail strength from incorporating collagen into their diets!
- THM Oat Fiber (gluten-free) – I usually get my oat fiber from Netrition, but THM offers a gluten-free product.
- Orange Silk Hydrating Cream – this stuff feels and smells amazing! This cream is only one of many natural skincare products that THM sells. You can see all of them here.
- Defatted peanut flour – my favorite brand
- Oat fiber – my favorite brand
- LorAnn flavor oils – a little goes a long way, and there are so many cool flavor options! Use them in ice cream, shakes, cottage cheese, and Greek yogurt.
- Joseph’s lavash bread and pitas – we buy these locally, but Netrition is a good source if you can’t find them.
(New customers get 10% off their first order when ordering through my links!)
- Oolong tea – give your metabolism a jump-start!
- My favorite sriracha sauce!! – (1g sugar/serving rule)
- Unsweetened coconut flakes
- All the Celestial Seasonings tea flavors you could ever want – I’m a tea fanatic, and this fruit tree sampler is one of my favorites!
- NOW brand products – glucomannan, nutritional yeast flakes, stevia, etc.
- Bob’s Red Mill products – xanthan gum, golden flaxmeal, etc.
- Finely-shredded unsweetened coconut flakes – I use these in quite a few of my recipes.
- Bragg Liquid Aminos – great alternative to soy sauce
- Bragg Nutritional Yeast Seasoning – love this in soups!
- All kinds of supplements
- All kinds of herbs
- Great Lakes Collagen
- Great Lakes Beef Gelatin – click here to see a gelatin comparison post I did
- Xanthan Gum
- Coconut Flour
- Golden Flax Seed Meal
- Almond Flour
- Oat Flour (although I usually just grind my own in a coffee grinder)
- Gluten-Free Oat Flour
- Defatted Peanut Flour (iHerb) (cheapest source for my favorite brand)
SwansonVitamins.com is another good resource. They even sell some Trim Healthy Mama-brand products, including some of the sweeteners! Swanson often runs good sales + free shipping. If you order through my referral link here as a first-time customer, you get a $5 coupon and I get a coupon as well! Once you have an account, you can give your own referral link (found in your account dashboard) to your friends to gain some coupons yourself! Products I get from Swanson: