How to feel satisfied and lose weight

Oct 04, 2022


Have you ever wondered if fat plays a role in your weight loss journey? If so, what kind and how much? Or does that even matter:)


Let’s take a look at the S fuel, the SATISFYING fuel.


Fats are satisfying. When you eat fatty food or a fatty meal, you're usually satisfied for a good long time. 


The S(atisfying) meal includes protein plus fat. 


How much protein should you be eating? Normally, you can look at the size of your palm. And that's about how much protein you need. At each meal. You’re looking anywhere from 15 - 30 grams of protein. Anchor all of your meals and snacks with some type of protein to help keep your blood sugar stable.


The S(atisfying) meal is protein PLUS non starchy veggies PLUS fat.


Non Starchy veggies are the vegetables that don't have a lot of starch in them. They're not carb heavy at all. Look at broccoli and summer squash. Check out cauliflower and Romaine lettuce. 



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Get your Energy back

Sep 27, 2022


Are you ready to get Energized?


Let’s continue to learn about the Trim Healthy Mama eating plan. This is the best eating plan that you can follow for your health, hormones, and fat loss especially if you are over the age of 40. Mid-life weight can be very difficult to shed because you are dealing with shifting hormone levels. The best plan for you to follow is the Trim Healthy Mama way of eating because it will bring your blood sugar levels under control and allow your body to heal and release stubborn weight.


I taught you earlier about Satisfying meals that are centered around good healthy fats; now let’s look at Energizing meals. 


E meals are Energizing meals. When we create E meals our focus turns away from fats and toward carbs. Carbs give us the energy that we need. Carbs are basically glucose and our bodies need glucose in the right setting and at the right time.


Healthy carbs are metabolism revving and healing to our...

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Ready to lose weight?

Sep 20, 2022


I’ve tried a lot of diets and eating plans over the years and FINALLY found the best eating plan to follow for the woman in her menopausal years. In fact, this is how I fuel my body


Not all eating plans are the same and when your hormones start to shift you have to get extra creative to dial in your eating to see weight loss. Especially in your midsection.

This eating plan is called “Trim Healthy Mama” but you don’t have to be a mama to follow it! 

All you need are the basic guidelines on how to best fuel your body at every meal. Let me walk you through what a hormone-friendly weight loss eating plan looks like.


Are you ready to Get Your Trim On??

I'm here to teach you the basics of how to eat in the best way for the over 40 body.

You’re going to base your meals on fuel types. So it's important that you understand what the fuel types are. 


We're talking carbohydrates, we're talking fats, and we're...

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It's a THM Sale!

Sep 14, 2022

Let it be known that the author of this content is an official THM Affiliate and is earning a percentage off of links used in the above content that may link directly to the THM online store.


I'm excited!

Some of my favs are on sale in the THM store until Thursday (9/15) at midnight.


As we are heading into the winter months you can bet I will be stocking up on lotions & creams.

Try the Luscious Lavender cream before bed or the Orange silk cream is simply delightful.

The decadent Fountain cream is on sale, what a treat for your skin. 


There is so much on sale right now it is hard to even know where to start. 


Be sure to stock your pantry with some of these:

>>shameless crackers

>>oolong tea

>>crispy addictions

and Protein Pleasure cookies


I'd be honored if you use my affiliate link for all your THM shopping needs


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Successful Trim Healthy Mama living

Sep 13, 2022

What does it take to be successful in reaching your goals?


I want to share with you what my most successful clients have in common and how they overcome common pitfalls to achieve success in their Trim Healthy Mama journey. 


  • Make a quality commitment to adopt the plan as a lifestyle. Not a perfect commitment, but an “I am in” day in and day out because they were done with dieting. Done with the mental drama. Create a vision and a “why” for showing up in a healthy way every day.


  • Redefine what success is. Success is no longer just the number on the scale or perfect food choices. Success is learning how to show up for yourself daily and honor yourself with your choices. Success is about how you think and learning how to harness the power of your mind to live to your full potential. Success is realizing that failure is a part of the process. Success is meeting yourself right where you are and taking baby steps to the next level. ...
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How to Stay On Plan (the Trim Healthy Mama way)

Sep 06, 2022

Successful people are people who have learned to fail without making themselves into a failure.


Learn to stay on your THM journey with these 6 keys:


Mindset: First, start with believing that you can, even if you have not proved it to yourself yet. Here’s the deal, if you believe that you can’t then you won’t. But, if you are willing to believe that you can eat the Trim Healthy Mama way, your brain will go to work trying to prove it. 

Action Step: Each day begin saying to yourself, “I am the girl that can learn to be consistently on plan. I believe that I can.” Don’t let that old story that you tell yourself run the show.


Be Prepared: Set yourself up for success, keep THM foods, desserts, snacks, and meals on hand to make it easier for you to stay the course. Preparation is key. 


Keep it simple: Do THM your way. What is working for you? What can you sustainably do right now? 


Give yourself lots of...

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Boost Fat Burning

Aug 30, 2022

Do you have some super-friendly fat cells hanging out in places you don’t want? 


I know you’ve been told to starve those fat cells and exercise the heck out of them but what if that advice doesn’t actually work? 


Let’s look at the best ways you can shrink those fat cells while boosting your metabolism.


>Exercise the right way 

High Intensity Interval Training (HIIT) has been shown to increase fat burning even at rest. But it is important how you exercise during this season. No more than 2-3 intense workouts per week for a total of around 40 minutes is the recommendation for Wise Women. Too much intense exercise can cause what the body perceives as stress and increase cortisol levels (fat storage). Protein after a workout is essential for muscle repair and blood sugar stabilization. Along with HIIT (low impact counts), strength training is important for reducing bone loss and increasing muscle mass which increases fat...

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What can you do?

Aug 23, 2022


Decreasing belly fat isn't about one factor. Take a look at each area and choose what to implement to see the results you want.


  1. Reduce cortisol

Cortisol is the primary stress hormone. Cortisol imbalances cause weight gain, and weight gain causes cortisol imbalance. This is a crazy hamster wheel that you have to jump off of to find balance.

Choose one area to focus on: 

>>Get more sleep

>>Try an adaptogenic herb like Ashwagandha

>>Find simple ways to reduce your daily stress, and try asking for help.


  1. Avoid dehydration


  1. Reduce alcohol and caffeine 


  1. Focus on anti-inflammatory foods 

Choose foods like clean grass-fed protein, wild-caught fish, free-range chicken, green leafy vegetables, low glycemic fruits, nuts, seeds, natural oils, butter, olive oil, and whole grains. 


  1. Avoid insulin spikes 

Keeping your blood sugar balanced is key to decreasing belly fat and increasing your...

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Why is it so hard to lose weight?

Aug 16, 2022

Getting older isn’t all bad, in fact there are so many good things about increasing age. But weight gain, increased belly fat and stubborn weight are not a “good” part of getting older. Let’s discover the reasons behind the extra weight and why it can be so hard to lose.

It’s all about hormones. As women, we have been gifted with a plethora of amazing hormones, moving into the menopause season of life causes those hormones to start shifting to new levels. This shift is usually at the root of most of your frustration with weight loss.

While there are a ton of changes you can make on a daily basis to your diet and lifestyle I would highly recommend that you find a Functional medicine doctor to work with you so you can know the hard data behind your symptoms.


Here are some of the key areas to investigate for optimal fat loss:

  • Declining Estrogen levels - can cause your cortisol & androgen levels to increase. While hormonal balance isn’t...
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Doing Hard things, is it possible?

Aug 09, 2022

Why do we avoid hard things? 

Because we are human 

You’re not alone in your desire to avoid hard things. 

 It is a self-preservational instinct! Hard things can be painful. 

 Yet, we must be careful that we don’t give ourselves the name of “undisciplined”, “lazy”, or “weak”. These may be characteristics that you need to develop, but they are not what define you. You don’t need to wear those labels as name tags. As a matter of fact, the desire to avoid the hard and difficult things in life is found in the nature of your brain. Yep, the brain is wired to avoid pain (aka- hard things) and to seek pleasure (eat the treats). There is a reason why the “road less traveled” is harder than the well-worn path. The well-worn path is easier! That same concept is happening in your brain. The thoughts you think the most are the well-worn paths (literal neuro pathways) in your brain, therefore the...

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