THM PMS 911!

Lets talk about some THM PMS 911

Pretty sure you all know exactly what I mean…..

But let’s face it, when those hormones are raging and you feel like you could eat a whole package of oreos with a quart of ice cream as a chaser…. oh, wait, or is that just me?

Stop… Take a deep breath and step away from the Costco size box of Cheese-its.

I have come to learn that eating a bunch of crazy, stupid stuff does nothing to make me feel better physically, emotionally or spiritually.  In fact it usually makes me feel worse and ladies… we are smarter than that!  So here are a few thoughts on how to stay on your Trim Healthy Mama plan while navigating the monthly cravings that strike!

pbwhipA while back, I published a recipe called Peanut Butter Whip for exactly this purpose and a few of you must have liked it cause it remains the highest viewed post on my blog.  It is a rich decadent dessert that can be whipped up in a jiffy and satisfies the deepest of PMS cravings.  It is not a dessert that you will want to have too often.  Save it for when you really need it but enjoy it to the fullest when you do!


My next suggestion is this:

Don’t forget about Crossovers!  I know that on THM, we like to keep our fats & carbs separate to encourage weight loss, but remember that to eat a crossover now and again is not off plan.  And sometimes it is enough of a treat to ward off some crazy binge eating.  My personal favorite is a nice toasted slice of Sprouted Wheat bread slathered in butter served with a cup of Mint Tea.

crossover toast

You could even try a whole Banana with Spoonfuls of Peanut butter on every bite or Sliced Apple with wedges of Cheddar Cheese!

Now before you start messaging me about encouraging ladies to abandon their good intentions…. remember that crossovers are not the end of the world, in fact they are encouraged in some situations and they are going to be a far cry better than that box of Cheese-Its!

But, lest you assume that this is purely about food….

Remember that even though your body maybe screaming for fat and sugar, your soul is quietly whispering and if you listen closely you may just find that all you really need is a quiet moment, an encouraging song, the voice of a good friend or the reminder that you are loved more than you could possibly know by a Creator who holds you in his strong hands.  Don’t fill your mouth so quickly that your forget to feed your spirit!

I did recently asked a few other THM bloggers what they use in these situations and they had a few ideas of their own.  So after you have taken a moment to calm your heart and renew your mind, Here are a few decadent recipes you might want to try next time around!

Briana Thomas: Butterfinger Bars







pbs2Jess Kuh at Simply Healthy Home: Chocolate Peanutbutter shake




IMG_5714-1024x768Sarah over at Mrs. Criddles Kitchen: Turtle Cheesecake Bars





Valentines Candy-newNana’s Little Kitchen: Chocolate Covered Cheesecake Bites





pbwhip-2Count It All Joy: Lemon Coconut Cake in a Mug

We would all love to hear your words of wisdom or some tips that work for you.  Please feel free to share them in the comments!  Hang in there girls!  We can do this!

Zucchini Brownies with Cream Cheese Whip (Sugar Free, Low Carb, THM-S)

Chocolaty, fudgy, sweet… with lots of nourishing ingredients… Now that is the way to eat a Brownie.  Here is a way to use up some of that Zucchini and enjoy your dessert at the same time!

The Zucchini adds a wonderful, moist texture without adding too much extra fat or eggs.  You see, I didn’t want chocolate flavored scrambled eggs… Even though I do like to eat these for breakfast!


Zucchini Brownies (Pin it for later)

1 egg

1/4 cup butter (softened)

2 Tbls coconut oil

1/4 to 1/3  cup THM Sweet Blend (or your desired sweetener to taste)

(I like things really sweet but if you like it less so, use less sweetener)

2 tsp vanilla

1 and 1/2 cups grated zucchini

Blend above ingredients together in a mixing bowl.


1/2 cup cocoa powder

1/4 cup unsweetened protein powder

1/4 cup coconut flour

1 tsp baking powder

Mix until all ingredients are well incorporated.


1 ounce (or about a 1/4 cup) of sugar free chocolate chip or 85% dark chocolate bar, chopped.

Mix and pour into well greased 8×8 pan.  Mixture will be quite thick but as the zucchini cooks, it will release it’s liquid and make a nice moist brownie.  Bake at 350* for 30 min.  Cool. Makes 9 servings

Topping:  Cream Cheese Whip

1/3 cup Heavy Whipping Cream

3 ounces of cream cheese (room temperature)

1 tsp vanilla

2 tablespoons of Sweet Blend (powdered)

In a bowl, beat cream until it is firm and fluffy but not yet turned to butter.  Add vanilla and sweetener and then then the cream cheese.  Blend just long enough to incorporate.  Add a dollop to each serving of brownie.  Save extra in a container in the fridge for later.DSC_2751

For Trim Healthy Mamas, This dessert needs to be served in an S setting.

Makes 9 servings

Nutritional Information For Brownies,  per serving:

Calories-137,  Net Carbohydrates-3,  Fat-11,  Protein-5.

Topping adds 1 carb and 7 grams of fat per serving.




Roasted Sweet Potatoes (Side Dish, THM, E)

Roasted Sweet Potatoes


Sweet Potatoes are a sweet little gem of a root.  They are high in Vitamin A as well as many other nutrients.  They taste great and they are a perfect way for Trim Healthy Mama’s to their E meals going.  These little cubes work great as a side dish or added to salads and soups.  They are great right out of the oven but I usually store them in a container in the fridge to be added to anything that I want  some healthy, sweet tasting carbs added to.



Roasted Sweet Potatoes:

(Pin it for later)

3 to 4 cups of cubed, peeled sweet potatoes

1 Tbls of Coconut Oil

1 tsp onion powder

1 tsp salt

1 tsp Paprika, (I like the smoked one but regular will work too)

A sprinkle of Black or Cayenne Pepper

Preheat oven to 375. Cube Sweet Potatoes and put into a mixing bowl.  Add melted coconut oil (or other oil of your choice) and mix well with hands being sure to evenly coat the pieces.  Add spices and stir to distribute.  Pour onto a baking dish.  Bake at 375 for 30 min or until they are softened and slightly browned.  You may want to stir them once or twice during baking.  Sometimes at the end, I like to turn the broiler on to get them a little more browned and crispy on the outside.  This is optional but if you do it you will want to watch them very closely.


These are going to have about 27 carbs per cup and 3 grams of fat.  I usually like to use about 1/2 of a cup added to salads, soups or brown rice dishes.  They always feel like such a treat, added to just about anything.


Mommy Tea (Sugar Free Cranberry Cocktail)

DSC_0790Mommy Tea…. It is a name that was affectionately given to this drink by my sweet little girl back when she was still little.  She has since grown to a lovely young lady but the name has endured and she still get’s excited when I make it for her.  When my children were little…. and especially when I had recently given birth, I would drink this sweet, fruity goodness all day long.  It was “mommy’s tea”…. hence the name.


Don’t be fooled by it’s fun colors and sweet taste, it is actually quite nourishing for Mother’s and children and the last pitcher I made, my daughter suggested that we hide it from Daddy because he drinks it ALL!

Here’s What’s in it:

Mommy Tea

3 bags Tazo Passion Tea, (steeped in 2 cups of boiling water and then cooled)

1/4 tsp THM Pure Stevia Powder (or sweetener of choice)

1 tsp Vitamin C Crystals (optional for a vitamin boost)

1/2 Cup Pure Unsweetened Cranberry Juice

More Water

Steep tea and allow to cool.  Add remaining ingredients, adding water at the end to make 2 quarts.  Chill and serve.

 Pin it for later!


Trim Healthy Mamas: This recipe makes 4 (2 cup servings) and each serving contains about 2 grams of Carbohydrates from the cranberry juice.  Juice in any form is not recommended for weight loss.   You may choose to leave it out or sub it for lemon juice or just make it for your kids or as an occasional treat for yourself.  It is not officially part of the THM plan.

Here is a photo of the ingredients in case you need help with what to look for:


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Chocolate Chip Cookies (Sugar free, THM S dessert)

I have been working for months on a yummy, chewy, chocolatey chip cookie that is also low carb but still taste and feels like a real cookie.  I have finally created one that is perfect for me!  But let me tell you that I learned long ago that one Man’s perfect cookie is another’s failed recipe. DSC_2064

Years ago, we hosted a weekly Bible Study at our home and a wonderful woman would sometimes bring a homemade batch of cookies that my Husband would just rave about.  He never raved about the cookies I made.  I thought my cookies were amazing but he would hardly eat any.  I didn’t understand.  After making inquiries, I was shocked to learn that not everyone likes chewy, soft cookies.  Those dry, crispy ones that I thought were burnt are actually the ones that my husband LOVES… Go figure.

So, if you already have a cookie recipe that you love and is working for your dietary goals then feel free to move along.  Such was not the case for me… Until Now!DSC_2149

I wanted buttery and soft but not Cakey.  I wanted them to taste like brown sugar and flour without actually having any of those ingredients.  While there is no actually substitute for brown sugar and white flour taste… I think I have come pretty close.

I chose ingredients that I usually have on hand.  I know some of you will ask about substitutions and you certainly can try different things but after trying lots of different combinations, this recipe is how I like them.DSC_2154


Chocolate Chip Cookies

In a mixing bowl combine and blend:

1/2 cup butter

3 egg yolks

1 tsp molasses

2 tsp vanilla extract

4 TBLS THM Sweet Blend (or sweetener of your choice)


2 Tbls Oat Fiber (not the same as oat flour, I get it here)

2 Tbls Protein Powder (I use this one)

2 Tbls coconut flour

5 Tbls almond flour

1/4 tsp salt

1 tsp baking powder

Mixed until well combined.  Then stir in:

1/4 cup walnuts or pecans (optional)

1/3 cup sugar free chocolate chips or 85% dark chocolate bar chopped.

Drop onto cookie sheet and bake at 350 degrees for 12 minutes.  Makes one dozen cookies.DSC_2049


~Oat fiber is not the same as oat flour so you will want to make sure that you have the right thing.  You can substitute with coconut flour but I didn’t find the texture to be what I liked that way.

~After trying it different way, I decided to go with just the egg yolks for this recipe.  You can use 2 whole eggs, or one whole egg and 2 egg yolks if you must but I found them to be more of a cake-like consistency with the whole eggs and I really wanted cookies.  I save my whites in a jar in the fridge for making my Apple Oat Cake or the Rockin’ Roll Cake from Home With A Purpose.

~The protein powder was a way of adding more flour without them getting too heavy.  You can leave it out, if you need to but you will need to add some extra almond flour to make up for it.

~Molasses? Yes, technically it acts like a sugar and some of you will have concerns about this ingredient.  It is a concession that I am willing to make as that 1 tsp spread over a dozen cookies doesn’t add up to many carbs (5 for the whole recipe) but sure does add a lot of flavor.  If you are uncomfortable with using it, you could add caramel or maple extract or just leave it out.

~ I have always bought the Aldi 85% dark chocolate bars and chop up two of them for this recipe.  If you have a good chocolate chip that you like, they will taste great.  I would recommend one that is on the natural side and sweetened with stevia.  But since these are harder to find, I usually just  chop up the bars to be more economical for me.  (The bar option does add a tiny amount of sugar)

~ You can make the dairy free by substituting palm shortening or Earth Balance natural buttery spread.

~ For Trim Healthy Mama’s, The is an S dessert and I would keep the serving size to 2 or 3 cookies.  ( each cookie has 11 grams of fat and 1 net carb with 3 grams of protein).

You can Pin this recipe here

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Crock Pot Shredded Chicken

Life gets a little busy around here sometimes!  


So here is one of my quick and easy crock pot recipes to help keep me eating healthy when life gets crazy.  It is simple, really, and probably doesn’t actually need a whole blog post but you are getting one anyway!  It is an easy staple to have on hand that lends itself to so many different recipes and eating styles.

Crock-Pot Shredded Chicken

Into a Crock-Pot add:

6 pounds of frozen chicken breast

2 tsp onion powder

2 tsp garlic powder

2 tsp salt

ground black pepper to taste

Turn on low and allow to simmer for 8 to 10 hours.  When it is done, you should be able to shred it easily by stirring with a fork.  

Pin if for later: rohndasue on Pinterest



~If you are following the Trim Healthy Mama plan, this is a great base all 3 fuel types.  Add it to brown rice and veggies for an E meal.  Use it as the protein base for an FP meal and add butter and sauces or use in S recipes that call for chicken.

~You can portion this out and freeze in individual serving sizes for later use.

~There are so many great ways to use this tasty staple, use your imagination and feel free to comment with your favorite uses!

~You can use this chicken on salads of all kinds.  Here is one of my favorites


Kale-Berry Salad with Raspberry Vinaigrette

Here are a few other recipes that I use this Shredded Chicken with:


Creamy Chicken & Wild Rice Soup


Lentil-Kale Soup


Sweet Potato & Oat Soup

Have a Fabulous day!

Peanut Butter Whip (low carb, S dessert)


I wanted to call this little number the “THAT-Time-Of-The-Month Peanut Butter Whip”!  And while I am dropping that as it’s official name… well… You get the idea!  There are just some days when a good creamy fat with chocolate is just what the hormones ordered!  So this has been my Go-To, quick and easy, Gotta-Have-It-Now dessert.


Here’s how!

Peanut Butter Whip

1/4 cup heavy whipping cream

1 Doonk of THM Pure Stevia Powder (that’s about 1/32 of a tsp or the little tiny scoop that comes in some powders… or you can use the sweetener of your choice)

1/2 tsp vanilla

2 Tbls peanut butter

85% dark chocolate bar or pre-made Skinny Chocolate (Chopped)

Roasted Peanuts


Pour 1/4 cup of heavy whipping cream in a jar or bowl.  Add sweetener and vanilla and whip until thickened.  Add 2 Tbls peanut butter and whip briefly to incorporate.  Pour into dish and top with peanuts and chocolate.  Serves one!

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For me, this little dessert is so satisfying, especially when those craving are raging like a hurricane.  It is loaded with fat and sweet creamy goodness but won’t spike your blood sugar like a whole package of Oreos will…  Not that I have any personal experience with that scenario…

This dessert is an S and you will want to keep it as an occasional treat… Perfect for those few days when is seems the world might end if you don’t have something decadent right now.  Can anyone relate is is that just a crazy-me thing?


Pancakes (grain-free, dairy-free, low carb)

Pancakes (grain-free, dairy-free & low carb)DSC_0272

Sunday Morning and fresh pancakes, hot off the grill… It is an experience that will always take me back to my childhood and that house on Middle Rincon Road with Dad in the kitchen beating egg whites into stiff peaks that would make Yosemite proud.
It usually was my dad who made Sunday Morning pancakes, though mom could certainly whip up a batch just as well. I guess it was their division of labor, or his labor of love or just the reality of Sunday morning and getting a big family fed and off to Church.  It could have been his way of reminiscing about the Company of two-hundred and fifty soldiers he used to cook breakfast for in the Armed Forces.  Whatever the origin of this  family tradition, it is part of the memory that shapes childhood and therefor life itself.
It has been years since my Dad has made me pancakes, But I still remember the lessons…
“Make sure you beat the egg whites stiff.”
“The pan needs to be good and hot but not too hot… Sprinkle some finger tips full of water on it and see if the bubbles dance… then it is ready.”
Don’t flip it until bubbles start to form in the middle.  27 bubbles is good number.”
Well, The “27 bubbles” rule might have been a tad too literal but you get the idea.
We now have pancake traditions of our own that have included many different recipes through out the years.  Here is one such recipe.  This version is free of grains and dairy, is low carb and is delicious as pancakes or waffles.
2nd Generation “Sunday Morning Pancakes”    
(click here for printable document: S pancakes)
3 eggs (separated)
Add yolks to a bowl or blender
Add whites to separate bowl and set aside
To the yolks, add:
1 1/4 cup almond milk (or other milk)
1/4 cup melted coconut oil (or other oil)
1 tsp vanilla
1 tsp truvia (or pinch of stevia powder)
1/4 tsp salt
Blend then add:
1/3 cup almond flour
1/3 cup coconut flour
1/3 cup ground flax
1 TBLS Baking Powder
Set aside.
Beat Egg whites for several minutes until stiff peaks form when removing betters.  (This step is optional but it is the secret for fluffy pancakes so I recommend it.)
Gently fold batter into egg whites, stirring g-e-n-t-l-y just until combined.
In the meantime, preheat your griddle to a medium heat.  You know it is ready when drops of water sizzle when they hit the pan.  You want to cook these slowly to make sure they are done on the inside.  Watch for air pockets to rise to the surface before you flip.  (It took about 3 minutes on each side for me.)
Makes 8 to 12, depending on size.  Serve warm with butter and syrup of you choice or try my quick and easy  Maple-Butter Syrup.
DSC_1030Maple Butter syrup
1/4 cup butter, melted
1 tsp Maple flavoring
1 Tbls Truvia or other sweetener
Combine and heat and pour over cooked pancakes.
Hey Trim Healthy Mamas…. This recipe is to be enjoyed in an S setting… so go ahead and have a side of bacon and lots of cream in your coffee! Enjoy!
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Lemon Poppy Seed Muffins (S)


Sweet, tangy and oh-so-lemony Poppy Seed Muffins are on the menu today and you are going to love the moist texture and the zesty flavor of these.  You are also going to love how nourishing and filling they are.  These Lemon Poppy Seed Muffins are grain-free, sugar-free, dairy-free, low-carb but full of flavor.  DSC_0731


I have made these a few times, adjusting the ingredients until I achieved the flavor and texture I wanted.  I decided to use blanched almond for the bulk of it, mostly because I wanted the light color and texture, but I always couple almond flour with a little flax meal and coconut flour.  This cuts down on the cost and I find that the combination of the three makes for a nice “crumb”.

Here is the Recipe:  (pin it for later)

Lemon Poppy Seed MuffinsDSC_0687

4 eggs

1/2 cup Truvia (or equivalent amount of preferred sweetener)

1/4 tsp pure stevia powder

zest from 2 fresh lemons

1/2 cup lemon juice

2 tsp lemon extract

1/3 cup coconut oil (melted)

Blend above ingredients together until smooth


1 and 1/2 cup almond flourDSC_0704

1/4 cup flax meal

1/4 cup coconut flour

4 tsp baking powder

1/4 tsp salt

Add dry ingredients to wet and blend just until fully mixed.

Stir in 1 tablespoon of poppy seeds.

Pour into 12 paper lined or greased muffin tins.

Bake at 350 degrees for 30 minutes.


If you like an extra little zippy-wowza for these muffins… Try an optional glaze drizzled on the top.

Lemon Glaze: (glaze is not dairy free)

4 ounces cream cheese

1 Tbls Truvia

juice from one lemon

1/2 tsp lemon extract

Heat cream cheese enough to soften.  Add the rest of the ingredients and whip until smooth.  Put in a zip-lock back and snip one corner to “drizzle” over warm muffins.


For Trim Healthy Mama’s, This recipe is an S meal or snack.



Sugar Free Orange Sorbet (E)

The boys in our house have an evening ice-cream addiction.  So I have been working on some refreshing summer options that meet the picky standards of my guys while appeasing a health-conscious mom.   Well, by-golly, I think I’ve done it!!!DSC_0407This refreshing treat is made from whole foods and nourishing ingredients… We are loving it!  You will need a high-end blender to get the smooth sorbet-like consistency but the flavor will be great even if you don’t have one.

Sugar Free Orange Sorbet



2 (Two)  whole oranges (peeled)

1/2 tsp orange extract 

A tiny dash of Turmeric (optional for color)

3 tbls  THM Sweet Blend, Truvia or sweetener of choice

3 cups of ice

1/4 tsp vitamin c crystals or powder (optional vitamin boost)

1/4 tsp glucomannan (optional thickener for a firmer sorbet)

Blend all ingredients, using tamper to help incorporate, until sorbet is smooth.

Serve immediately


DSC_0416for Trim Healthy Mamas, each orange has about 11 carbohydrates, depending on the size.  Share this recipe with a few kids for a light (E) Dessert or half the recipe and keep it all to yourself.


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