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See pages 325-354 in Trim Healthy Wisdom for all the proven benefits of this Wisdom Helper. But as a recap…when eaten 15-60 minutes before a meal, it raises incretin hormones, helps lower excess blood sugar from the subsequent meal, makes your body more sensitive to the insulin, and powerfully raises metabolism.
It doesn’t always have to act as a small preloader, though. Sometimes, I eat this for my afternoon snack or even for a quick lunch on the go. More details about that in a bit. It’s easy to put in a jar with a lid and take in my backpack if I’ll be out and about running errands or at meetings. If you have it as a full snack or meal you can use our chocolate whey protein and up it to a full serving (4 Tbs) or mix and match protein powders. I sometimes enjoy 3 Tbs TH Optimized Chocolate Whey and 1 Tbs TH Optimized Plant Protein. Of course, you’ll up the kefir amounts, too, if you have it for a snack or meal. You can go up to a full cup of kefir for a snack and even up to 1½ cups for a meal if desired.
My fave way to top for S is a handful of diced walnuts, a teaspoon or so of cacao nibs, and just a very small sprinkle of goji berries to stay in S mode—more for XO. I also love it topped with a banana and a nice sprinkle of on-plan granola for E and just berries and a very small sprinkle of slivered almonds for FP… or I eat it just by itself.
~Pearl
How to Use the Food Peace Preloader
Although the word “Preloader” is part of its name, this recipe can play double duty as a preemptor and even be a complete snack.
To Use as a Preloader—Take it at least 15 minutes before your meal (but don’t wait more than about an hour to eat, or you’ll lose some of the post-meal satiety effects). Using the FPP this way will help you avoid crazy, hangry feelings leading up to your meal or snack and it will help settle your blood sugar after your meal. You’ll likely feel more peace while preparing your meal and notice fewer compulsions to constantly snatch bites of this and that. Or it can help you wait patiently at a restaurant with less temptation for bread rolls or corn chips. You might be craving all sorts of food when taking it . . . especially if it is in your witching hours. Hold steady. . . in about 15 minutes, all the cray-cray thoughts about nibbling should settle down.
But the satiety won’t take effect before roughly 12 to 15 minutes have passed, so you must wait for this window of time out. Your Gut/Brain axis needs time to run communication lines.
What you can do in the 15 to 60-minute waiting time is to remember to hydrate yourself! Drink generously of pure water or teas, unsweetened and uncreamed! All this hydration combines with the incretin hormone-releasing substances and aids in satiety. As a Preloader, the idea is to feel more settled when eating your meal. Don’t expect to feel zero hunger. We’re not going for that. We’re aiming for peaceful food expectation . . . a state where you still look forward to your meal but you’re not as inclined to overeat and crave a lot of sweet things afterward. You may still desire something sweet after your meal, but you’ll probably be okay with less of it. If, in the evening, your cravings for sweet things are still powerful even if you used it before your meal, you could take another dose . . . perhaps as your dessert later in the evening. In this case, we’ll give you permission to sweeten it up a little more.
To Use as a Preemptor—Perhaps you don’t need a Preloader as much as you need help when you’re amid a craving or bingeing storm. You find your mind rebelling against wise meals and snacks and instead craving chips or cookies or whatever your mind sometimes cries out for. Perhaps you even find yourself starting to give in to the cravings. Stop before or even during the episode and take the FPP. Drink your water and give yourself about 10–15 minutes. e cravings should dramatically recede. Don’t shame yourself for anything done during the episode before you caught it . . . just allow yourself to get back to sanity and move forward.
To read even more about the Food Peace Preloader and Food Peace Preloader Snack, see pages 325-354 of Trim Healthy Wisdom.
Food Peace Preloader
Description
The Food Peace Preloader can be found on pages 325-354 in Trim Healthy Wisdom for all the proven benefits of this Wisdom Helper. But as a recap…when eaten 15-60 minutes before a meal, it raises incretin hormones, helps lower excess blood sugar from the subsequent meal, makes your body more sensitive to the insulin, and powerfully raises metabolism. This recipe is part of the Wisdom Recipe Collection.
With Snack/Meal Size Option
FPP Pre-Meal Option: Core Ingredients
Strongly Suggested Extra-Potency Inclusions
More For Fun... Extra Potency Inclusion
FPP Snack or Meal Option: Core Ingredients
Instructions
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Mix all ingredients in a small bowl or cup with a fork. If needed, use just enough water to turn it into a loose, spoonable yogurt consistency.
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Eat 15–60 minutes before a meal. Drink plenty of water after eating, at least 1–2 cups. The FPP can make you a little thirsty, so drinking water will feel right.
Note
Topping Notes From Pearl
My favorite way to top the Food Peace Preloader for an S is a handful of diced walnuts, a teaspoon or so of cacao nibs, and just a very small sprinkle of goji berries to stay in S mode—more for XO. I also love it topped with a banana and a nice sprinkle of on-plan granola for E and just berries and a very small sprinkle of slivered almonds for FP… or I eat it just by itself.
