Mind Body With Soul

07/27/2025

💃🏻Letting Go to Level Up 💃🏻

This week, I’m reflecting on a few things I’ve decided to let go of - not out of restriction, but from a place of respect for my body & the season I’m in 🙏🏼

Here are 3 things I’m saying goodbye to (for now), & why it matters on my health journey:

🦋 1. Eating Past Dinner
This habit used to feel comforting, especially in the postpartum haze…but it was spiking my blood sugar & messing w/ my sleep
Since stopping nighttime snacking, I’ve been waking up less groggy, less inflamed, & so much more in tune w/ true hunger cues in the morning
No more late-night “mindless munching” - just a body that feels more supported 🌙

🦋 2. 3PM Coffee
Yep…I’ve officially swapped it for mushroom coffee, & it’s been a game changer
No crash. No fake energy. & when bedtime rolls around, I’m actually tired (not wired).
Plus - hello adaptogens + immune support? Yes, please🍄

🦋 3. Trimmy Lattes (well… sort of 😅)
Okay, I’m not ditching my beloved morning Trimmy, but I am upgrading the protein & collagen I use
As a woman, especially postpartum, supporting my lean body mass is key for:
✔️ Hormonal balance
✔️ Metabolism
✔️ Strength + recovery
✔️ Long-term fat loss
That means every scoop counts - & I’m being more intentional about what I’m fueling my day w/ 💪🏼

Letting go doesn’t mean losing out
It means making room for healing, growth, & long-term health.

🦋 What’s one small shift you’re making this week for your wellness?
Tell me below, or tag a friend who’d love this gentle reset message 🧡👇🏼

07/27/2025

Ohhh this looks delicious 😋 Treat? 😏😏😏🤤🤤🤤

Lemon Cream Pie - (S)

SERENE CHATS: Here’s an amazing dessert from my daughter-in-law Esther Allison. We call her the Hilltop dessert wizard. If there is a family function, you can bet Esther brings this and it is devoured in a few seconds flat! You’ll make the crust first and you can use the traditional pie crust listed here or instead the Light ’n’ Luscious No-Bake Crust (page 412) or the lighter Beauty Blend Base Pie Crust (page 508). This recipe is found in the "Delicious Desserts & Treats - Cookies, Brownies & Pies" section of the Trim Healthy Table Cookbook, page 408.

Serves 1 Multiple Serve

Ingredients
For the Traditional Pie Crust
*1 cup TH Baking Blend
*5 Tbsp butter (cold)
*2 tsp TH Super Sweet Blend
*2 large egg yolks
*1 Tbsp water (cold)

For the Filling
*1 Tbsp TH Just Gelatin
*1/4 cup water (cold)
*1 cup 1% cottage cheese
*8 oz 1/3 less fat cream cheese (1 - 8 oz package)
*5 Tbsp TH Gentle Sweet (plus 5 tsp of TH Gentle Sweet)
*1/3 cup lemon juice
*1/4 cup water (hot)
*2/3 cup heavy cream

Instructions
Make The Pie Crust
*Preheat the oven to 350°F.
*Put the Baking Blend, butter, and sweetener in a food processor and process until a coarse meal forms. Add the egg yolks and pulse to mix. Add the cold water and pulse again.
*Roll out the dough between 2 pieces of parchment paper and invert into a standard (9-inch) pie plate by slowly peeling off the bottom paper. Or simply press the dough into the bottom and up the sides of the pan.
*Bake for 10 to 15 minutes, until just slightly toasted. Let cool before filling.

Make The Filling
*Put the gelatin into a small bowl and add the cold water. Let sit. While it sits, put the cottage cheese, cream cheese, 5 tablespoons of the sweetener, and the lemon juice in a blender and blend well.

*Put the hot water into the bowl of gelatin and mix with a spoon. Put it into the blender and blend until dissolved. Pour the mixture from the blender into the cooled pie crust and refrigerate for 2 hours or until set.

*With an electric mixer, beat the heavy cream and the remaining 5 teaspoons Gentle Sweet until soft peaks form. Spread on top of the pie and store in the refrigerator.

Recipe Notes
NSI (If using the Frugal Flour option from page 40 of Trim Healthy Table and a store-bought, unflavored gelatin and on-plan sweetener.)

Find this recipe and more at trimhealthymembership.com

07/26/2025

🎡Healthy Choices at the Carnival 🎡

Last weekend we packed up the crew & headed to the St. Carmel’s Italian Feast in Brooklyn - & let me tell you, it was such a beautiful day of family fun, rides, laughs, and… some surprisingly healthy choices too 🙌🏼

🎢 The boys had the best time on the rides, & this mamãe had a little win in the wellness department too 💪🏼

Here’s how we stayed aligned w/ our health goals even at the carnival:

🦋 Started w/ clams – Did you know they’re rich in iron, B12, protein, and omega-3s? A total brain + energy boost and so nourishing postpartum

🦋 Found a Greek salad w/ gyro meat – I was so happy to find greens at a carnival! A little fiber, protein, & flavor? Yes, please.

🦋 Then came the real moment of joy - fresh-squeezed lemonade 🍋…made w/ my own sweetener! I’ve been sugar-free for over 6 years, & being able to enjoy lemonade without the crash was such a gift.
Choosing sugar-free supports my blood sugar, energy, and hormones - especially as a postpartum mama of two sets of twins 😉

🦋 As for the boys? They had a slice of real Italian pizza & shared some ice cream (because…memories 💛), but they also snacked on freeze-dried strawberries & their favorite mama-approved snacks I packed from home 😏

Even at the carnival, they saw me modeling balance and better choices - & THAT is the legacy I want to leave. 🦋

✨ Proud mama moment right here.

🦋 Have you ever made a surprising healthy choice when you could’ve just said “oh well”?
🦋 Or do you have a go-to carnival or travel snack that keeps you on track?

Share it below - I’m always looking for more real-life wellness wins! 🎡👇🏼

07/25/2025

🍝 My Go-To Ancient Grain Pasta 🍝

Let’s talk pasta - but make it blood sugar-friendly 🙌🏼
I’ve been absolutely loving the bella.italia.products Ancient Grain Pasta lately, & it’s quickly become a go-to staple in our house

Why?
🦋 It cooks and tastes just like regular pasta
🦋 It’s kid-approved (a big win over here!)
🦋 And…it’s AMAZING on my blood sugar - confirmed by my CGM from levels 🤓

What makes it so different?
It’s made w/ ancient grains like:
✔️ Kamut – rich in protein, magnesium, zinc, + fiber
✔️ Farro – full of antioxidants, slow-digesting carbs, + B vitamins
✔️ Teff – tiny but mighty! Packed w/ iron, fiber, & prebiotics

Unlike heavily processed white flour pasta, these grains digest more slowly, keep you fuller longer, & help stabilize blood sugar - perfect for postpartum healing, hormone balance, & family wellness 💕

I find mine at , & now it’s a pantry non-negotiable 🍽️

🦋 Have you tried ancient grain pasta yet?
🦋 What’s your favorite better-for-you pasta brand or recipe?

Let’s swap ideas in the comments - tag a fellow pasta lover & save this for your next grocery run 👇🏼

07/24/2025

🦋 Transformation Thursday: She’s Still Me… Just Wiser

2 photos.
2 postpartum seasons.
2 sets of twins.
4 years apart… & I almost didn’t recognize her. 🥹

I looked at this side-by-side and thought,
“Wow - I forgot I was the same size back then.”
Because lately, it felt like…
🦋 I’m taking longer to bounce back
🦋 I don’t remember being this big
🦋 I should be further along by now

But here’s what I realized 👇🏼
The girl on the right is still me - but she’s carrying more than extra weight
This time around I’m healing from:
🦋 Diastasis recti
🦋 Hip pain
🦋 Back discomfort
All of which are slowing my return to exercise - &!that’s okay

Do I have 10 more lbs to lose this time? Yes.
But is it alarming? No.
Is it frustrating sometimes? Absolutely.

But here’s the real difference:
🦋 This version of me knows herself better
🦋 She listens to her body instead of forcing a timeline
🦋 She questions the discouraging thoughts & replaces them w/ truth
🦋 She’s healing mind-first, not just body-first

Because honestly? This isn’t just about eating better or working out harder - it’s about thinking differently

Transformation starts in the mind.
& I’m proud of the quiet, unseen growth just as much as the visible kind 💕💕

🦋 Have you ever had to remind yourself how far you’ve come?
Drop a 💬 or share your own transformation moment below - I’d love to cheer you on!

07/23/2025

Let’s talk about something we don’t prioritize enough as moms: Mental wellness 💕

Between work, home, babies, toddlers, to-do lists, & the never-ending snack requests 😅 - it’s easy to forget that our minds need care, too

Here are a few ways I’ve been supporting my mental wellness lately (even in the chaos):

🦋 Starting the morning w/ 5 mins of silence or prayer
🦋 Going for a walk without multitasking
🦋 Saying “no” to one extra thing a day that doesn’t serve me
🦋 Putting my phone away during key family moments
🦋 Deep breaths when I want to scream 🙃
🦋 Journaling or voice noting when I need to release emotion
🦋 Drinking enough water (yes, mental clarity starts here too)
🦋 Taking a few supplements that support mood + stress balance

Mama, the truth is this: your nervous system sets the tone for your household.
& while we can’t avoid stress completely - we can choose how we recover from it

🦋 Mind over matter isn’t just a saying - it’s a wellness strategy
The more you protect your peace, the more your body, mind, & spirit thrive

✨ What’s ONE thing you do for your mental wellness as a busy mom?
Drop it below & let’s build a toolbox of ideas for each other 👇🏼💛

07/22/2025

🦋 Not All Bread Is Created Equal 🍞

Trying to keep your blood sugar steady & still enjoy bread?
Let’s talk about two better-for-you options: Sprouted whole wheat & properly fermented Sourdough

🦋 Sprouted whole wheat bread is made from grains that have started to germinate. That sprouting process:
✔️ Lowers starch content = less blood sugar spike
✔️ Boosts vitamin & mineral availability
✔️ Makes the bread easier to digest
✔️ Keeps you fuller, longer 💪🏼

It’s one of my go-to swaps for typical white or ultra-refined whole wheat bread - especially when balancing blood sugar is a priority postpartum or during fat loss seasons - slide to see my favorite store bought brand

🦋 Sourdough made w/ whole wheat flour can also be a great option - if it’s fermented long enough
The longer fermentation helps:
✔️ Lower the glycemic index
✔️ Pre-digest gluten
✔️ Improve gut friendliness

🚫 But not all store-bought sourdoughs are the real deal!
Check that it’s made with only flour, water, & salt - no yeast, no sugar, no junk.

Bread doesn’t have to be the enemy - it just needs to work w/ your body, not against it

🦋 Have you tried sprouted bread or real sourdough? What’s your go-to brand or recipe?

👉🏻 Tag a friend who still thinks white bread is “harmless” & share this to your story if you’re here for blood sugar-friendly bread swaps! Let’s spread wellness one slice at a time 🍞💛

07/21/2025

These are delicious 😋🙌🏼

Hubby Lovin' Chicken - (S)

This chicken is man-pleasing stuff, but we of the fairer s*x devour our fair share, too. This recipe is found in the "Oven-Baked Meats & Fish" section, page 218 of the Trim Healthy Table Cookbook. This recipe is a family-serve recipe that feeds 6 to 8 people. (Halve the recipe if your family is smaller or make in full and freeze half.)

Serves: 6

Ingredients
*coconut oil cooking spray
*4 lbs chicken drumsticks (4 to 6 pounds; drumsticks, wings, thighs, or any other bone-in chicken pieces; thawed if frozen)
*6 Tbsp butter (3/4 of a stick; melted)
*3/4 cup Parmesan cheese (grated Parmesan cheese; we use powder-style from the green can)
*1/4 cup nutritional yeast (if you’re out of this, use 1 full cup Parmy)
*2.5 Tbsp parsley flakes (dried)
*2 tsp paprika
*2 tsp garlic powder
*1 tsp oregano (dried)
*1 tsp mineral salt (rounded teaspoon)
*1 tsp black pepper
*1/4 tsp cayenne pepper

Instructions
*Preheat the oven to 375°F. Spray 2 large shallow pans with coconut oil.

*Put the chicken in a large bowl, pour the melted butter over it, and mix thoroughly with your hands so each piece is coated well.

*On a dinner plate, mix together the Parmesan, nutritional yeast, parsley flakes, paprika, garlic powder, oregano, salt, black pepper, and cayenne. Roll each piece of butter-glazed chicken in the seasonings.

*Place the chicken on the prepared pans and bake for 50 minutes, then broil on high for just a few minutes, until the tops are nice and brown (keep a watch so it doesn’t burn).

Recipe Notes

For the weight-loss plan, enjoy the chicken with any yummy S-style non-starchy veggie, and don’t forget your side salad. (e.g. Green Fries, steamed broccoli with butter, salt and pepper)
Growing children can have a healthy carb side such as whole milk, sprouted-grain bread and butter, or a baked potato with butter.

Find this recipe and more at trimhealthymembership.com

07/21/2025

Motivation is what starts the fire…
But it’s discipline and consistency that keep it burning. 🔥

You don’t need to feel “motivated” every single day to reach your health goals - you need a mindset shift.

🦋 Motivation gets you excited to start
🦋 Discipline shows up when it’s not convenient
🦋 Consistency turns small habits into real transformation

Here are a few ways to start living this out:

✅ Set a morning alarm and don’t hit snooze - discipline starts before sunrise
✅ Prep your meals or snacks before the hunger hits
✅ Swap your nighttime sugar fix for herbal tea or magnesium
✅ Move your body, even if it’s just a walk around the block
✅ Speak life over yourself - your words shape your habits

You don’t need to do it all at once.
You just need to do something- daily. 💪🏼

🦋 Which one of these habits could help you build more consistency this week?

✨ Share this post to your story if you’re choosing discipline over “waiting for motivation” this week - tag me so I can cheer you on! Let’s grow this wellness community, together 💕

07/20/2025

“Why do you spend your money for that which is not bread, & your labor for that which does not satisfy? Listen diligently to me, & eat what is good, & delight yourselves in rich food.”
- Isaiah 55:2

Whew. This verse hit different when I reread it this week

It opened my eyes to another layer of my health journey.
So many of the cravings I used to battle? Gone 🙌🏼
🦋 Sugar
🦋 White flour
🦋 French fries + j***y snacks
I’ve learned how to crowd them out with better, life-giving options

But let’s be real - pregnancy & postpartum hunger?
That’s a whole new level I wasn’t ready for. 😅
I gained more than I expected this time around…
But you know what? I’m not ashamed 😊
Because I know I will find my way back - w/ Him as my strength 🙌🏼

Isaiah 55:2 reminded me: stop spending your energy chasing things that don’t truly nourish.
Whether it’s food, habits, or thoughts…if it doesn’t fuel the life I want, it’s not worth it.

🦋 My goal isn’t just weight loss - it’s walking in alignment w/ the healthy, free, vibrant life God wants for me.

This verse reset my heart and my focus -& I’m grateful for that 🙏🏼

Have you ever had a verse speak straight into your health journey like this?
What’s one truth you’re holding onto this week?

Let’s reflect + encourage each other in the comments👇🏼

07/19/2025

Getting my 4-year-olds to eat anything new sometimes feels like an Olympic sport 🥴
I’d argue. Beg. Bribe. & still end up w/ a plate of untouched food. Sound familiar?

But one thing I’ve embraced as a mama of multiples: lead by example.

This week, I sat down to eat an omelette for lunch - & guess what happened?
“Mom, I want what YOU’RE having!”
& just like that, one of my little guys had a healthy, protein-packed lunch w/ me. SCORE! 🙌🏼

A few days later…I was enjoying a big, colorful salad - when suddenly, I had two extra forks in my bowl.
Yup. My 4-year-old ate SALAD. 🥗
I nearly cried. 😂

Now…did it happen again this week? Nope.
But I didn’t push it - & that’s the point.

🦋 I’d rather let them come to it w/ curiosity than force it w/ pressure.
🦋 & if they ask for the same meal again tomorrow? I’m READY.

Every time I choose real, nourishing food, I’m not just healing me - I’m shaping how they think about food for life. Even if it’s just a few bites at a time 💛

Mama tip? Keep modeling the kind of wellness you want for them - & celebrate the small wins (like stolen salad leaves 😂).

🦋 Have your kids ever surprised you w/ what they were willing to try?
Or are you in the “I want snacks season”? 😅
Tell me below! Let’s swap mama mealtime stories 👇🏼