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LINDAF49's Photo LINDAF49 Posts: 13,308
9/25/19 12:16 A

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The simple schedule of last January gradually fell by the wayside through our market season - now I want to get back to the three hour rule but start the days with hot pint of tea with collagen and oil of choice in it at 6am then
S breakfast at 9,
S or E lunch at 12noon and
E or S snack at three and
S dinner at 6 That leaves a healthier diabetic window of 12 hours unless my blood sugar drops and I need to add a nut butter snack and hot water in the middle. The diabetic issues are different but REAL for me at this stage of my life.

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2019 immediate goal of 199.5# = ONEderland Long term goal of 160#


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BBLESSED32's Photo BBLESSED32 Posts: 4,687
2/5/19 4:53 A

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Some days I need 5 fuel times to make it. I get up too early and sometimes I can't get to bed early enough because I have sports in my ear and then snoring and sports and I have to find that blasted remote or nudge someone that it's time. emoticon

Brenda (BB)
Volusia County, Florida
And whatever you do, do it cheerfully as to the Lord and not man. Colossians 3:23


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LINDAF49's Photo LINDAF49 Posts: 13,308
1/4/19 4:59 P

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Three hour rule is very powerful in my day to day eating -
Breakfast at 8am.
Lunch at 11am
Snack at 1-2 Some days I am switching lunch and snack slots and thinking of going to two meals and two snacks per day
Dinner 5:30 and kitchen clean and closed by 6pm gives me a no snack intermittent fasting of 14 hours till 8am If I am feeling hungry at 9pm bed time, I will check blood sugar and if lower than 100 I have one Tbsp. of natural peanut butter.


At 69, low mobility, and stay at home in the winter months this schedule works well for me.


Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2019 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 207.0 
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199
179.5
160
BBLESSED32's Photo BBLESSED32 Posts: 4,687
12/19/18 6:36 A

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Thanks Linda. I am finding if I can do the wait every three hours and remember I am "fueling" my body, that does a lot for my mindset. When I am eating right, I tend to be thinking about food more and then want to eat more often. I am having to re-train myself.

Brenda (BB)
Volusia County, Florida
And whatever you do, do it cheerfully as to the Lord and not man. Colossians 3:23


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LINDAF49's Photo LINDAF49 Posts: 13,308
12/8/18 10:59 P

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Not wanting to overstep but there is a facebook group page for Diabetics on Trim Healthy Mama that has helped me some Different format and I don't have the commitment there that I have on Sparks but it is another tool in the tool box of health for me!!!

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2019 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 207.0 
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218.5
199
179.5
160
BBLESSED32's Photo BBLESSED32 Posts: 4,687
12/6/18 5:27 A

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I am going to have to go back through some of the historical threads. There seem to be lots and lots of educational material I could glean. Love it! Baby steps

Brenda (BB)
Volusia County, Florida
And whatever you do, do it cheerfully as to the Lord and not man. Colossians 3:23


 current weight: 189.8 
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179.85
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LINDAF49's Photo LINDAF49 Posts: 13,308
5/15/18 10:57 P

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E is still really hard for me to work in with carb restriction of Diabetes - so do I have to face possibility of taking meds just so I can get in more fruits and veggies??? ANy other diabetics out there that have solved this dilemma???

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2019 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 207.0 
238
218.5
199
179.5
160
LINDAF49's Photo LINDAF49 Posts: 13,308
4/9/18 11:41 A

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I usually go with S breakfast but i'm learning the versatility of eggs - 1egg+2egg whites still keeps in the E zone - add veggies and "free dressing' and can whip out an E breakfast"omelet" that I like - now to see if this will hold me through the morning.

In the summer, we have large market garden and I freeze snacksize zip-lock pack of chopped veggies and whatever is "left overs" so I have these through the winter and perfect omelet veggies. I brought up fresh supply from deep freeze this morning and happy to have huge variety again.

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2019 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 207.0 
238
218.5
199
179.5
160
LINDAF49's Photo LINDAF49 Posts: 13,308
3/14/18 10:52 P

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E meals are hard for me to be content with - I guess I just like my fats!!

The sprouted breads are not allowed in my gluten free world of celiac - But I do delight in gluten free oatmeal occasionally and that is my best E meal thus far - going to have to study more in the cookbook


Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2019 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 207.0 
238
218.5
199
179.5
160
LINDAF49's Photo LINDAF49 Posts: 13,308
3/14/18 10:43 P

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With no active leader [no posting for 60 days rule???] I am going to get around the stop sign on the first posting by just copying the item below and reposting it so we can learn, and continue to share aspects of our E meals on this thread/forum

FOUR building blocks for a Great "E" meal
1. Generous Serving of Lean Protein (meat source 3 oz or more if needed)
*Boneless skinless chicken breast or lean turkey
*Lean grass-fed beef (or regular ground beef, browned, drained and rinsed in hot water)
*Lean deli-meat - look for 95% fat free or more **Careful with processed ingredients, additives and concepts
*Lowfat or nonfat cottage cheese
*Lowfat or nonfat greek yogurt
*Whey protein powder
*Egg - whites only, or egg beaters [save your yolks for S meals]

2. ONE teaspoon of fat/oil
*Do NOT count the fat in your serving of lean protein
*DO count the fat used for preparing/cooking your lean protein
*5gms = 1 teaspoon fat
Common sources of fat: *Peanut butter *Cheese *Dressings/condiments *Nuts/seeds
*Oils, butters, mayo

3. E Fuel Source (MUST HAVE THIS TO BE AN "E" ) Choose one E fuel source or mix it up and use two 1/2 servings of different E fuels.

*2 slices of sprouted or traditionally soured whole grain or dark rye bread
*1 1/4 cup of old fashioned oatmeal (cooked)
*3/4 cup of Quinoa or Brown Rice (cooked)
*1 medium sweet potato (not yams) baked
*1 1/2 cups beans (navy, kidney, pinto, black, garbanzo, chana dahl, lentils, etc. (cooked)
*Fruits (avoid bananas, mangos, pineapple if actively trying to lose weight)
Limit total carbs in your E meal to 45g. For a "Pulled back E" using 1/2 of "E" fuel source

4. Add Some Produce (Optional, but wise!)
*Non-starchy veggies are a great addition to any E meal.
*Liberally add onions, tomatoes and carrots without worrying about the carb count
*E fuels make great salads
*Egg whites scrambled with greens, peppers onions, mushrooms are a great E protein source
*Avoid olives (unless you use them towards you 5g of fat limit)

Free Tip: because they are lighter in nature, you may find yourself hungry sooner after an E meal. Be prepared with a Fuel Pull "FP" snack and you'll be fine!

Link to THM official blog - great recipes and other information:
trimhealthymama.freeforums.net/

Edited by: LINDAF49 at: 3/15/2018 (12:45)
Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2019 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 207.0 
238
218.5
199
179.5
160
THM_DEB's Photo THM_DEB Posts: 4,396
5/17/15 6:22 A

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emoticon Please don't post here. Post questions via the Questions thread. Thanks!

Another quick guide my friend put together inspired by THM.

FOUR building blocks for a Great "E" meal

1. Generous Serving of Lean Protein (meat source 3 oz or more if needed)

*Boneless skinless chicken breast or lean turkey
*Lean grass-fed beef (or regular ground beef, browned, drained and rinsed in hot water)
*Lean deli-meat - look for 95% fat free or more
*Lowfat or nonfat cottage cheese
*Lowfat or nonfat greek yogurt
*Whey protein powder
*Egg - whites only, or egg beaters

2. ONE teaspoon of fat/oil

*Do NOT count the fat in your serving of lean protein
*DO count the fat used for preparing/cooking your lean protein
*5grs = 1 teaspoon fat

Common sources of fat:
*Peanut butter
*Cheese
*Dressings/condiments
*Nuts/seeds
*Oils, butters, mayo

3. E Fuel Source (must have this to be and "E" )

Choose one E fuel source or mix it up and use two 1/2 servings of different E fuels.

*2 slices of sprouted or traditionally soured whole grain or dark rye bread
*1 1/4 cup of old fashioned oatmeal (cooked)
*3/4 cup of Quinoa or Brown Rice (cooked)
*1 medium sweet potato (not yams) baked
*1 1/2 cups beans (navy, kidney, pinto, black, garbanzo, chana dahl, lentils, etc. (cooked)
*Fruits (avoid bananas, mangos, pineapple if actively trying to lose weight)

Limit total carbs in your E meal to 45g. For a "Pulled back E" using 1/2 of "E" fuel source

4. Add Some Produce (Optional, but wise!)

*Non-starchy veggies are a great addition to any E meal.
*Liberally add onions, tomatoes and carrots without worrying about the carb count
*E fuels make great salads
*Egg whites scrambled with greens, peppers onions, mushrooms are a great E protein source
*Avoid olives (unless you use them towards you 5g of fat limit)

Free Tip: because they are lighter in nature, you may find yourself hungry sooner after an E meal. Be prepared with a Fuel Pull "FP" snack and you'll be fine!

Link to THM official blog - great recipes and other information:
trimhealthymama.freeforums.net/

Edited by: THM_DEB at: 6/9/2015 (05:01)
Deb

"Enemy" of motivation is the tendency to see yourself as the hapless victim of forces (or urges) over which you have no control."

My affiliate link:
THM Store (books) - when at the site click on main website where the newer plan books are
store.trimhealthymama.com/#_l_id

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www.sparkpeople.com/myspark/groups_i
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