Read Online Trim Healthy Mama Plan by Pearl Barrett - Free Book Online Page B
Authors: Pearl Barrett
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only. But some of us, like Pearl and her Drive Thru Sue peeps, are not quite at that level of purism. We are all aiming for a lifelong approach here, and if food prep gets too time-consuming or involved, some Mamas start falling off the wagon. Not everyone wants to constantly have to make homemade S-friendly breads or use zucchini as noodles. We get in a hurry and want easy.
You can purchase many convenient items at your grocery store that will help you stay on plan and give you superquick options for sandwiches, burritos, pasta, and quesadillas. Some of these items are definitely not in the superfood category but are also not destructive to the plan when used in moderation. Check out the list of what Serene calls Frankenfoods and what Pearl calls shortcuts at the end of our S Foods list, where we categorize them as “Personal Choice” Items.
3.Berries
These little power-packed gems of goodness are shining stars in the world ofsuperfoods and thankfully are low enough in sugar that you can include some in both your S and E meals. They’re fantastic baked into muffins, topping a salad, mixed into Greek yogurt, topping a healthy cheesecake, or just popped into your mouth.
We could go on and on listing their benefits, but this is supposed to be a short book.Buy them fresh or frozen. Eat ’em, love ’em—that’s the short of it. (Lemons and limes are also welcome in S meals but other fruits are notS-friendly.)
SFOODS LIST
S-FRIENDLY MEATS
• All meats andfish, both fatty or lean, that fit within your religious guidelines (grass-fed is best but not mandatory)
S-FRIENDLYEGGS
• Whole eggs and egg whites
S-FRIENDLY DAIRY
• Heavy cream (raw pastured is healthiest but not mandatory)
• Half-and-half for coffee
• Butter
• All cheeses, including hard cheeses and softer cheeses like cream cheese (⅓-less-fat cream cheese is just as creamy but not as heavy in calories, so is a good option)
• Sour cream
• Double-fermented kefir
• Both full-fat and reduced-fat forms of cottage cheese, ricotta cheese, feta cheese, and paneer
• Full-fat plain Greek yogurt (unstrained yogurt that is not Greek style is not S-friendly)—you can sweeten with plan-approved sweeteners
• 0% fat plain Greek yogurt (a full cup of Greek yogurt can be used in an S meal as your main protein source; best to keep to a half cup if having as a dessert after a meal, due to carb content)—you can sweeten with plan-approved sweeteners at home; but lately some brands of Greek yogurt are starting to sell stevia-sweetened versions, which are fine on the plan
• Laughing Cow Creamy Light Swiss cheese wedges (these are also on the list of “Personal Choice” Items , given that they are not a usual choice for purists)
S-FRIENDLY VEGGIES
• All non-starchy veggies. This includes literally hundreds of non-starchy veggies too numerous to list. Check out the Fuel Pull Food List . Starchy vegetables are potatoes, corn, sweet potatoes, parsnips, and cooked carrots—so avoid those in S meals (small amounts of cooked carrots in stir-fry recipes should be okay). Be liberal with all non-starchy veggies in S meals with the exception of tomatoes, onions, and peas. Enjoy those but don’t go overboard with them; for instance; don’t roast a huge onion and put it on the side of your steak. A quarter to half of a small to medium onion or half of a large tomato is fine. Limit butternut and acorn squash to half-cup amounts in S meals.
S-FRIENDLYFRUIT
• Up to 1 cup of all kinds of berries can be used in S meals but keep blueberries to ½ cup (as they have more fruit sugars). (Note: You don’t have to always use a full cup of berries; ¼- to ½-cup amounts of berries are just fine in S meals and don’t push carb limits as high.)
• Enjoy lemons and limes.
• Avoid other fruits (with the exception of 1 teaspoon all-fruit jelly).
S-FRIENDLYNUTS ANDSEEDS
• All kinds of raw or roasted nuts (salted
You can purchase many convenient items at your grocery store that will help you stay on plan and give you superquick options for sandwiches, burritos, pasta, and quesadillas. Some of these items are definitely not in the superfood category but are also not destructive to the plan when used in moderation. Check out the list of what Serene calls Frankenfoods and what Pearl calls shortcuts at the end of our S Foods list, where we categorize them as “Personal Choice” Items.
3.Berries
These little power-packed gems of goodness are shining stars in the world ofsuperfoods and thankfully are low enough in sugar that you can include some in both your S and E meals. They’re fantastic baked into muffins, topping a salad, mixed into Greek yogurt, topping a healthy cheesecake, or just popped into your mouth.
We could go on and on listing their benefits, but this is supposed to be a short book.Buy them fresh or frozen. Eat ’em, love ’em—that’s the short of it. (Lemons and limes are also welcome in S meals but other fruits are notS-friendly.)
SFOODS LIST
S-FRIENDLY MEATS
• All meats andfish, both fatty or lean, that fit within your religious guidelines (grass-fed is best but not mandatory)
S-FRIENDLYEGGS
• Whole eggs and egg whites
S-FRIENDLY DAIRY
• Heavy cream (raw pastured is healthiest but not mandatory)
• Half-and-half for coffee
• Butter
• All cheeses, including hard cheeses and softer cheeses like cream cheese (⅓-less-fat cream cheese is just as creamy but not as heavy in calories, so is a good option)
• Sour cream
• Double-fermented kefir
• Both full-fat and reduced-fat forms of cottage cheese, ricotta cheese, feta cheese, and paneer
• Full-fat plain Greek yogurt (unstrained yogurt that is not Greek style is not S-friendly)—you can sweeten with plan-approved sweeteners
• 0% fat plain Greek yogurt (a full cup of Greek yogurt can be used in an S meal as your main protein source; best to keep to a half cup if having as a dessert after a meal, due to carb content)—you can sweeten with plan-approved sweeteners at home; but lately some brands of Greek yogurt are starting to sell stevia-sweetened versions, which are fine on the plan
• Laughing Cow Creamy Light Swiss cheese wedges (these are also on the list of “Personal Choice” Items , given that they are not a usual choice for purists)
S-FRIENDLY VEGGIES
• All non-starchy veggies. This includes literally hundreds of non-starchy veggies too numerous to list. Check out the Fuel Pull Food List . Starchy vegetables are potatoes, corn, sweet potatoes, parsnips, and cooked carrots—so avoid those in S meals (small amounts of cooked carrots in stir-fry recipes should be okay). Be liberal with all non-starchy veggies in S meals with the exception of tomatoes, onions, and peas. Enjoy those but don’t go overboard with them; for instance; don’t roast a huge onion and put it on the side of your steak. A quarter to half of a small to medium onion or half of a large tomato is fine. Limit butternut and acorn squash to half-cup amounts in S meals.
S-FRIENDLYFRUIT
• Up to 1 cup of all kinds of berries can be used in S meals but keep blueberries to ½ cup (as they have more fruit sugars). (Note: You don’t have to always use a full cup of berries; ¼- to ½-cup amounts of berries are just fine in S meals and don’t push carb limits as high.)
• Enjoy lemons and limes.
• Avoid other fruits (with the exception of 1 teaspoon all-fruit jelly).
S-FRIENDLYNUTS ANDSEEDS
• All kinds of raw or roasted nuts (salted
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