THM 101

THM 101 Reseources

Here are resources we discussed in the THM 101 classes.

Shopping List Suggestions

Reference these lists as you shop the stores...

H-E-B

  • Sweetner or sugar replacement -
  • Truvia (grind in coffee grinder to make superfine like powdered sugar for skinny chocolate recipe, whipped cream, cake frostings or other desserts where you don’t want the gritty texture of sugar granules)
  • Coconut flour (just a small package to begin with, can be found in baking aisle at HEB, Bob’s Red Mill)
  • Frozen chopped cauliflower ($1.38/pkg at HEB)
  • Frozen sliced okra ($1.38/pkg at HEB)
  • Wasa light rye crackers
  • Mama Mia’s sugar-free pizza sauce
  • Fat-free, sugar-free salad dressing for any E salads (only brand I could find that meets THM requirements is Maple Grove Farms of Vermont the Balsamic and Caesar versions)
  • Central Market Blue Corn Chips (THM E friendly, great for E tortilla or bean soups)

    Amazon

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  • Glucomannan Powder (Konjac powder) and/or Xantham gum
  • Whey Protein Isolate Powder (preferably grass fed, cold processed, without bleach or chemicals)
  • Collagen Hydrolysate as the integral collagen substitute and Aspen Naturals as the ‘Just gelatin’ substitute
  • Defatted Pressed Peanut Flour (avoid P2B brand at HEB which has sugar)
  • Nutritional Yeast (I get Bragg’s brand)
  • Sunflower Lecithin
  • Whole Psyllium Husks (for Wonder Wraps and other things like cornbread and even snack puffs and bars)
  • Flax Seed Meal (I buy golden flax seeds in bulk off Amazon, store in freezer to keep them from going rancid, then grind in coffee grinder to make my own flax seed meal as needed)

Costco

  • Chia Seeds (best deal is in bulk at Costco but it’ll take a LONG time to go through them, so a smaller package from Whole Foods, Trader Joe’s, or HEB healthy foods section works fine, too
  • Rolled Oats
  • Almond Flour (just a small package to begin with, can be found in baking aisle at HEB, Bob’s Red Mill)
  • Unsweetened Almond Milk
  • Chicken Stock
  • Natural Peanut Butter (without added sugar)
  • Heavy cream
  • Egg whites in cartons (6 pack)
  • Butter
  • Mozzarella cheese, Cheddar cheese
  • Mineral salt/pink Himalayan salt
  • Cocoa (Rodelle brand in baking aisle, cheaper than Hershey’s at HEB per ounce)
  • 0% Greek Yogurt (Kirkland brand at Costco cheapest I’ve found)
  • Oikos Stevia sweetened, fruit flavored 1/2 cup size Greek yogurt cups
  • Coconut Oil (unrefined, extra virgin is best, but the virgin, cold pressed from Costco works fine)
  • Frozen Berries (buy in bulk at Costco, you’ll need these for shakes, desserts, and Slim Belly Jelly syrup and dressing. Trader Joe’s has cheapest frozen raspberries, which have secret fat melting powers)
  • Pecans, Walnuts, Peanuts
  • Tuna (in bulk from Costco is best deal, one of the cheaper meat proteins to throw on salads)
  • Parmesan Cheese (grated is fine, I get the HEB brand in a plastic bottle by the pepperoni, canned food aisle)
  • Laughing Cow Light Swiss Cheese wedges (in bulk from Costco is best deal)
  • Lavash Flax Wraps, net 7 g. of carbs can eat with (S) or (E) (Damacus Bakeries brand from Costco, $4 cheapest you can get). Good for making homemade chips to eat with dips or sprayed with coconut oil and sprinted with Trivia and cinnamon baked at 400 for 5-10minutes like a cinnamon crisp!
  • Mary’s multi-grain crackers (check net carbs, keep them about 15-20g a serving for E fuel, or net 7g and no more than 5 g of fat for S fuel, like to eat with cheese, so can’t eat full serving of 13 crackers or exceeds THM threshold of 5g fat for an E setting— keep it to 6-7 crackers at one sitting.)
  • Quinoa

    Trader Joe's

  • Cottage Cheese (lowfat or nonfat, Trader Joe’s is my favorite brand for price and texture)
  • 85% Dark Chocolate bars (from Trader Joe’s only $1.69/bar!). Two-thirds of one bar is an (S) snack. I use this in place of stevia sweetened chocolate chips (it’s WAY cheaper!)
  • Sprouted Bread (Trader Joe’s is cheapest hands down! One loaf is less than $4.)
  • Sugar-free Marinara (Trader Joe’s Recipe #99 Traditional marinara in 12-oz jar is only brand without sugar)
  • Wild Blueberries and frozen Raspberries beat HEB prices
  • Grass-fed Beef Sticks for (FP) snack (Trader Joe’s, only $1.69 ea.)
  • Multi-grain Water Crackers (next to no fat and close to net 7 carbs per serving, so can eat with cheese if don’t go crazy)
  • Light Mozzarella Cheese Sticks (2.5 grams of fat per stick, so this fits fuel pull guidelines! Most mozzarella sticks are 5 g of fat. Be sure to buy the light for fuel pull.)
  • Unsweetened Coconut Flakes

    THM STAPLE FOODS for your Pantry

    (Items in bold recommended first)

    Sweetner or sugar replacement -

    • Stevia blend
    • Truvia (grind in coffee grinder to make superfine like powdered sugar for skinny chocolate recipe, whipped cream, cake frostings or other desserts where you don’t want the gritty texture of sugar granules)

    Special Ingredient List -

    • Glucomannan powder (Konjac powder) and/or Xantham gum
    • Whey Protein Isolate Powder (preferably grass fed, cold processed, without bleach or chemicals)
    • Integral collagen/beef collagen or gelatin (24 oz. pkg of Aspen Naturals off Amazon is best deal)
    • Defatted pressed peanut flour (avoid P2B brand at HEB which has sugar)
    • Nutritional Yeast (I get Bragg’s brand off Amazon)
    • Sunflower lecithin
    • Whole psyllium husks
    • Chia seeds (best deal is in bulk at Costco but it’ll take a LONG time to go through them, so a smaller package from Whole Foods, Trader Joe’s, or HEB healthy foods section works fine, too)

    Flours -

    • Trim Health Mama Blend (*See my recipe)
    • Rolled oats (grind in blender to make oat flour when making up your baking blend)
    • Almond Flour (just a small package to begin with, can be found in baking aisle at HEB, Bob’s Red Mill)
    • Coconut flour (just a small package to begin with, can be found in baking aisle at HEB, Bob’s Red Mill)
    • Flax seed meal (I buy golden flax seeds in bulk off Amazon, store in freezer to keep them from going rancid, then grind in coffee grinder to make my own flax seed meal as needed)

    Other ingredients -

    • Mineral salt/pink Himalayan salt (get in bulk at Costco)
    • Cocoa (regular and dark cocoa)
    • Coconut oil (unrefined, extra virgin is best, but the virgin, cold pressed from Costco works fine)
    • Frozen chopped cauliflower ($1.38/pkg at HEB)
    • Frozen sliced okra ($1.38/pkg at HEB)
    • Frozen berries (buy in bulk at Costco, you’ll need these for shakes, desserts, and Slim Belly Jelly syrup and dressing. Trader Joe’s has cheapest frozen raspberries, which have secret fat melting powers)
    • Natural style peanut butter (Kirkland brand from Costco works well)
    • Pecans, walnuts, peanuts

    Stock your refrigerator with…

    • Egg whites (buy 6 cartons in bulk at Costco for $8)
    • Lettuce, spinach, or mixed greens
    • Celery, onion, green bell peppers
    • Cottage cheese (lowfat or nonfat, Trader Joe’s is my favorite brand for price and texture)
    • heavy cream (Organic Promised Land at Costco is cheaper than HEB store brand)
    • 0% Greek Yogurt (Kirkland brand at Costco works great)
    • Parmesan Cheese (grated is fine, I get the HEB brand in a plastic bottle by the pepperoni, canned food aisle)
    • Laughing Cow Light Swiss Cheese wedges (in bulk from Costco is best deal)
    • Lavash Flax Wraps, net 7 g. of carbs can eat with (S) or (E) (Damacus Bakeries brand from Costco, $4 cheapest you can get). Good for making homemade chips to eat with dips or sprayed with coconut oil and sprinted with Trivia and cinnamon baked at 400 for 5-10 like a cinnamon crisp!
    • Sprouted bread (Trader Joe’s is cheapest hands down! One loaf is less than $4.)
    • Sugar-free Marinara (Trader Joe’s Recipe #99 Traditional marinara in 12-oz jar is only brand without sugar)
    • Fat-free, sugar-free salad dressing for any E salads (only brand I could find that meets THM requirements is Maple Grove Farms of Vermont Balsamic and Caesar)

    In the pantry…

    • Tomato sauce (for quick tomato soup for lunches)
    • Chicken stock (cartons in bulk from Costco)
    • Unsweetened almond milk (in bulk from Costco is best deal by far)
    • Tuna (in bulk from Costco is best deal, one of the cheaper meat proteins to throw on salads)
    • Wasa light rye crackers
    • 85% dark chocolate bars (from Trader Joe’s only $1.69/bar!). Two-thirds of one bar is an (S) snack. I use this in place of stevia sweetened chocolate chips (it’s WAY cheaper!)
    • Grass-fed Beef Sticks for (FP) snack (Trader Joe’s, only $1.69 ea.)
    • Mary’s multi-grain crackers from Costco (check net carbs, keep them about 15-20g a serving for E fuel, or net 7g and no more than 5 g of fat for S fuel, like to eat with cheese)

    Resource Files

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    Testimonials

    2 thumbs up on the Halls' workshop on how to do THM! I read the first book years ago, but had trouble implementing it. After attending an informative and YUMMY dinner in their home, I felt equipped and motivated to start the very next morning! They broke it down to the brass tacks, and gave specific suggestions on products I could get at Costco, HEB, and Trader Joe's, as well as through Amazon. I saved a ton of time by not having to research each item myself.

    I'm glad that my slow, consistent weight gain was finally stopped in its tracks, and I actually have lost 12 pound so far. That's amazing considering that I eat lots of delicious foods and don't feel deprived. The best result, though, is that I'm eating MUCH healthier and have a ton of energy, which is important for an almost 50 year old with 4 kids and a very active lifestyle! I feel so free to finally be out of the sugar addiction I had struggled against for decades. I was quite surprised that the craving for sugar went away so quickly and easily for me. I think I will still follow a lot of what I have learned about health and nutrition even once I've met my goal weight—I think this THM 101 Workshop will have long-term, lasting benefits for me and my family!

    Thanks to Terri and Roger—they've truly been an answer to prayer!

      - Jamey, San Antonio, TX

    I just want to take a moment to thank you both again for all the work that you obviously put in to the THM 101 workshop that you put on for me and about 20 others in your home! You and Roger put a lot of time & effort into preparing for it and it really showed. Your house was calm... and all of the snacks, dinner, and desserts were delicious and you shared abundantly. An 'out-to-eat' with that much food would have been much more than the cost of the orientation without the cost of the handouts that you provided.

    Your presentation hit the most important points and you kept it moving along and kept us on schedule. Everything was quite professionally done and it is obvious that you & roger believe in the THM Plan and are passionate about it and do not want to just keep it to yourselves, but share with whomever will listen to your success stories and see the wonderful transition in your lives. Congratulations in losing over 135 lbs combined! I highly recommend the THM 101 workshop to anyone that is curious at all about 'Trim Healthy Mama.' It should be known as THM 101 "eatshop" instead of workshop!!

      - Perry, Spring Branch, TX

    Thank you so much to you, your husband and dear family's desire to help us all become healthier to serve & reflect His glory through our meals & lives.

      - Shelly, San Antonio, TX