Low Carb Coleslaw

Do you need a side that goes with your grilled meats, with BBQ or maybe some fresh caught fish? Something that is great and refreshing for the summer? This low-carb, sugar free coleslaw will be the perfect side. This is quick to throw together and super simple to make. Try to make it ahead of time, about an hour before you are going to eat it.

Ingredients

16 oz Package of coleslaw mix
1/4 Cup plus 1 Tablespoon of Mayonnaise
1/4 Cup p;us 1 Tablespoon of non-fat Greek yogurt
2 Tablespoons of Heavy cream
1 Tablespoon dried minced onion
1/2 Teaspoon salt
1/4 Teaspoon pepper
2 Tablespoons Apple cider vinegar
2 1/2 Teaspoons Lemon juice
Sweetener- I used 1 and a half squeezes of Pyure liquid stevia sweetener- you can use whatever sweetener you have and sweeten to taste

Directions

1.Dump all of the dressing ingredients in a bowl and mix well.
2.Add your coleslaw mix and mix well. I like to take half of the coleslaw bag and chop it up a little finer and add that to the dressing and repeat with the rest of the bag. I suggest tasting a little and see if it needs more of anything, especially the sweetener. Adjust as needed.
3.Mix again and store in the fridge until ready to eat.

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Keto- Low Carb Leftover Chicken Mexican Casserole

Do you have leftover chicken, maybe from a rotisserie chicken? This is a great dish to throw together quickly, especially with that leftover chicken sitting in your fridge. You can make this dish a day or two before and store covered in the fridge if you want. This would be a perfect make ahead meal on the weekend to prep for you week ahead.
You can spice this up as much as you want or make it mild. One of my kids can’t handle any spice whatsoever. I would have to buy extra mild salsa and mild rotel. Are you one of those people that think that cilantro tastes like soap? Leave it out. I love cilantro and add to everything Mexican I can.

Ingredients

2 Cups Shredded leftover chicken
1 Cup Sour Cream
8oz Block of cream cheese- you can use neufchatel cheese if you like, softened
2 Cans of rotel
2 Cups of shredded Mexican blend cheese
1 Bag of frozen cauliflower
1/2 Teaspoons of minced garlic
1/4 Cup of cilantro, chopped, plus more for garnish
Seasonings to taste- taco seasoning or a mix of your own spices like chili powder and cumin, salt and pepper

Directions

1.Preheat oven to 350 degrees
2.Spray or grease a 9X13 pan
3. Microwave the cauliflower for approximately 5 minutes
4. Put in a bowl, sour cream, cream cheese and mix. Add in garlic, cilantro, 1 cup of shredded cheese, and seasonings. Mix again. Add in cauliflower and chicken and mix again.
5.Dump contents of the bowl into the prepared pan.
6.Bake for 25 minutes. Top with rest of the cheese and bake for 5 more minutes, or until cheese is melted.

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Creamy Low Carb Chicken Taco Soup

This recipe is so easy and fast. You can use leftover chicken or chicken breasts. You can cook this in a crockpot or the instant pot. This recipe is so perfect for a busy day. Throw it in the crockpot before running out for errands or activities. If you come home late after a busy day, use your instant pot.
You can add more heat or keep it mild. Add salt and pepper to taste. This will depend on whether you use broth or water and how salty your broth is. Top with your favorite toppings.

Ingredients

1 1/2 lb Chicken breasts or leftover chicken
2 8oz Packages of cream cheese- use full fat or neufchatel cheese, cut into cubes
1 Ranch seasoning packet or homemade equivalent
1 Taco seasoning packet or homemade equivalent
2 Cans of rotel – diced tomatoes with green chilies
1 Package of frozen cauliflower rice
4 Cups of chicken broth
Salt and pepper to taste
Toppings- cilantro, cheese, sour cream, salsa, avocado, green onions

Directions

Croockpot
1. Dump everything in the the crockpot except the cream cheese, and cook on low for 6 hours.
2. Stir every now and then
3.Add the cream cheese about an hour before serving.
3.Take the chicken breasts out of the pot and shred with two forks.
4. Add chicken back to the pot and stir. Serve your soup with desired toppings.
*If using leftover chicken, add the last 2 hours of cooking time.

Instant Pot

1.Put the chicken broth, rotel and the seasoning to the pot. Stir the mixture together.
2.Add cauliflower rice and stir.
3.Add your chicken breasts to the pot. If your chicken breasts are large, cut them in half. Stir the mixture.
4.Place lid on top and lock in place. Set to manual and cook for 15 minutes and allow for natural release.
5.When the silver pin pops, open lid and take out the chicken breasts. Add in the cream cheese.
6.Shred the chicken and add back to the pot. Stir and wait for cream cheese to melt.
7. Serve in bowl, topped with your favorite toppings.

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Beginner Steps for People Starting Trim Healthy Mama

     I know that starting something new can be overwhelming. I remember how I felt when I started following this plan and reading the book. If I am going to be honest, I felt confused.  I know I am not the only one to feel this way, so I created a beginner guide to start taking baby steps to implement the Trim Healthy Mama plan.

      Let’s talk about what this plan isn’t. Eating the THM way isn’t low-carb, low-fat, low-calorie. This plan doesn’t exclude a food group, you get to eat all of them. You aren’t counting pts or calories, you aren’t trying to fit in your macros. This is food freedom and once you get the ideas down, easy to follow.

     Does this sound too good to be true? Well, maybe. There are things you can’t have and be on plan. Basically no sugar, no white flour or white rice. I don’t want to give the whole plan away since it isn’t my work but those are the basics. As a person who LOVED to bake, this was hard. I don’t know if I can emphasize enough how much I loved sugar and sweet things. However through following this plan, my sugar addiction was broken.

     When you are starting out, you don’t have to jump in with both feet. You can start with a few steps, and add more, and before you know it, you are implementing the whole plan.

     Start by understanding what the letters for the meals mean.  Again, without giving too much away, here are the basics. Meals with fats are S meals, S stands for satisfying. Meals with carbs are E, E stands for energizing. Meals with neither enough fat nor carbs are FP, FP stands for fuel pull. Those are the basic ones. What I suggest is that you take a few index cards and write out what each meal includes, what makes each meal that fuel source. That is what I did and it was a tremendous help.

     Start with one meal on plan per day for a week. Don’t feel overwhelmed by trying to get every meal you eat on plan, start small. Many people just start with breakfast. Make oatmeal and sweeten with stevia or another approved sweetener. Eat bacon and eggs. Maybe Greek yogurt with berries. Do you have to eat on the go? Make up some egg cups, some oats in a jar, etc. Grab those on your way out the door in the morning.   

     Plan and Prep ahead when you can. This sort of goes with the one above. When you don’t plan, it makes it harder to be successful. When you don’t plan it is much easier to just grab something off plan and then feel defeated. Make sure you have your ingredients ready for the week. Are you making a breakfast casserole? Do you have all of the ingredients? Can you make this ahead of time? Do you have drinks planned or even prepped? A little forethought can make a huge difference in being successful.

     Are you addicted to sweet drinks? I used to be addicted to Dr. Pepper. I would have a few cans a day. I also drank a lot of sugar in my coffee and loved sweet tea. You need to at least start reducing the sugary drinks and find things to replace them. Start increasing your water intake. Water is an essential drink and most of us don’t get near enough. I wasn’t a water drinker before THM, now I drink at least 10 cups a day. My coffee is sweetened with one doonk of stevia and so are my sippers. Sippers are a great way to drink on plan and feel good about what you are drinking. Make up some good girl moonshine. Switch up the water with flavored teas. There are so many recipes out there you shouldn’t get bored.

     Switch up your fuels to keep your body guessing. When you eat the same fuel every day for the same meal, your body gets used to it. You want to keep your body guessing and not get in a fuel rut. Also, throw in some fuel pulls here and there. I love to take a portable container and put in Greek yogurt and add a doonk of stevia. If I have collagen and mct oil, I mix those in too. Then I top it with frozen berries and put in the fridge. It is ready for a snack and I can take it with me when I run errands.

     Don’t stress about the special ingredients when you start. You can follow this plan without ever purchasing a special ingredient. Do SI’s make this a bit easier? Yes. Eventually, if you have the money, do I suggest getting them? Yes. I love my gentle sweet and baking blend, etc. But they aren’t necessary and when the sisters started eating this way, they didn’t have any either. You can be successful with or without them but when you start, just start simply and with the basics and then you can start adding them as you learn more.

     Try to eat every 3 to 4 hours. You want space in-between your meals to make sure that you aren’t mixing your fuels. You could be sabotaging your weight loss if you are mixing up your fuels and eating too soon. Sound confusing? Think about it like this- you ate an oatmeal breakfast at 6 and you have planned on an S snack at 8. You need to wait at least 2 ½ hours for optimal digestion of your carbs from your e breakfast. Try not to go longer than 4 hours without eating. You don’t want to enter into a catabolic state I try to stick to the 3 to 4 hour rule and not think about any of the other stuff. Here is a sample schedule- breakfast at 8, lunch at 11:30, snack at 3 and dinner at 6:30.  If I am hungry before bed, I have something little. Did you cheat (either on purpose or an accident), that 3 to 4 hour rule comes back into play. Just start over then.

     Get support. Find a certified Trim Healthy Mama coach. To become a certified coach you have to prove that you know this plan and pass tests. Can’t afford a coach or just don’t want one. There is support online all over the place. Do you have family or a friend following this plan, encourage each other. I had encouragement from some friends when I started and that really helped me.

     Give yourself grace. This one is so important. Most of us make mistakes, we fail at some point. Don’t beat yourself up. Don’t give up. Following this plan is worth it. It can change so much in your life. My energy levels went up, I felt better and I had more confidence. Did I mess up, eat desserts, flour tortillas, doughnuts? Yes to all. I practiced the 3 hour rule and still lost 40 pounds. I had to learn how to give myself grace. If you make a mistake, cheat, give yourself grace.

     After following this plan since 2014, all of the testimonies I have seen and my own experience, I can say without a doubt, it works. I believe you can also be successful. It isn’t always easy, but most things in life that are worth it, aren’t easy.  I am thankful for my friend who shared this plan with me and encouraged me. If you have questions, feel free to contact me.

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Trim Healthy Mama Coaching Packages

    If you are looking for a THM coach, you are in the right place. I have been following the THM plan for about 5 years. Through these years our family has gone through many life events. We have had many budget changes and even career changes. We have had a full pantry and a pantry that was almost empty. Through all of this, I have been able to make THM work for me. Even if you have a small budget, I make this work for you too!

     I am excited to come alongside you and help you where you are. The end goal with this is for you to be self-sufficient with THM. However, sometimes a little, or a lot of help is exactly what we need. When I started following the plan, I had a few friends on plan, and we encouraged each other. That encouragement and the weight loss I started seeing, was exactly what I needed. I am here to help you along your journey, wherever you are.

     If you don’t see a coaching package that will fit your current situation, contact me. We can discuss what you are needing and find a plan that fits you.

Simple, basic, no frills package

Do you have questions, need a little encouragement? I suggest having your list of questions already prepared before we talk.

That is what this plan is about. 30 minute phone call answering questions. Cost: $25

Simple, basic, no frills package, Times 2

This is the same as the plan above, except it is a one hour phone call. Cost: $45

Getting Started Package

Are you new to the THM Plan or maybe need a reboot?

This package will help you establish your goals and discuss any challenges you have. 

This will last for one month. This includes the following- 1 hour introductory call, weekly calls that last for 20 minutes and emails or texts to check on progress, menu help designed for your current needs, encouragement and tips. Cost: $130

More Help Package

This is the same as the package above but will last for 2 months. If you feel like you need a little more help, for a little longer, then this is the plan for you. Cost: $220

Crash  Course Package

Do you need someone to help you get established with THM? Do you need more of a bootcamp for a week? 30 minute phone calls Monday through Friday, where I will answer your questions, help you find where you are struggling, give you tips and encouragement. $85 

Book Study 

4 week book study of the Trim Healthy Plan book. 45 minute call each week to talk about what you read, answer questions and help you get started on the plan with a true foundation. Email ot text support throughout the month as well. Cost: $85

If you have questions, feel free to contact me at info@jenniferoverstreet.com All packages can be paid through paypal. Thank you for coming here and considering me as your coach. No matter if you choose a different coach or decide to do this on your own, I wish you luck on your health journey.

Posted in THM Coaching, THM Coaching Packages, Uncategorized | 1 Comment