Trim Down Club Program
Our goal is to create a place you can come to get your hands on the most important information and tips in the nutrition industry and to bring it to you, simply and accurately in a way you can remember and practically use.
News, Articles & Recent Studies
Built to keep our members updated on the most recent and relevant health and weight loss information, with additional tips, tricks, tactics, techniques, recent studies, and more to help you say goodbye to the fat once and for all.
Special Recipes
Each month, we post new and exciting healthy recipes for our members to try and enjoy!
Online Forum
Speak and interact with others in our community as you all journey together towards attaining your respective weight loss goals. This is an invaluable source of support where you can ask questions, speak with others, and count on 24 hours a day, 365 days a year!
Personal Menu Planner
This state-of-the-art software suite is like having your very own nutritionist help plan your meals!
Progress Meter
Keep track of your progress and gain access to a host of “inspirational metrics” that will help keep you motivated until you finally reach your weight loss goals!
Diet Journal
Keep track of your progress and gain access to a host of “inspirational metrics” that will help keep you motivated until you finally reach your weight loss goals!
Yes We Can Maintain
If you’ve done all the hard work, then how are you going to keep that momentum going? How will you avoid falling back into old bad habits and limiting your progress significantly?
In this important guide, we will give you the right keys to practically maintain your weight in the long run.
Quick Start Guide
We know you’ll want to start the program as soon as possible. That’s why we added this quick guide to the program. You can absorb the whole thing beginning to end in less than 15 minutes and get started on your new plans right away
Food Shopping – The Proper Way
In this guide, you will get the in-depth help you need to avoid the most common food traps and assist you shopping for the healthiest and best- tasting food possible.
Feeling Lucky Menu
Don’t Have time to plan your meals?
Like trying new things?
Try this great automatic tool that can offer you various menus every day.
It’s so convenient you might fall in love.
Stop and Smell the Garlic!
The Coconut Craze
The Mediterranean Diet as a Way to Prevent Heart Disease
Recent Study
Artichoke: Fit for a King
News & Tips
All The Benefits of Vitamin D
Recent Study
Just Dance!
News & Tips
So Long Sweets? You Don’t Have to Say Goodbye: 10 Sweet Rules
Recent Study
Parsley: Nature’s Multivitamin
News & Tips
hotspotspeedReply To: Success stories? Anyone care to share?
I started this last Wed. Cheated once with a hot chocolate and in five days have lost 5 pounds !!!! I've never eaten so much in my life and I feel great . I really do. I will stick to this plan probably indefinitely . Nutrition is important to me !
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Meagan Lee KinesiologistReply To: Exercise
Rayannabea, So I just joined today and I wanted to know what kind of exercise I can do to get rid of the lower pouch of fat…it looks like I’m a bit prego. It’s the only place I have issues besides like love handles and thighs but I need to know what work out to do… Maybe like lower abs??? Well, you cannot just do ab exercises to lose your lower abdominal body fat, that will just strengthen your ab muscles. A whole body work out with light weight and cardio intervals will help tremendously along with following your nutrition plan. Try something like this with 3-5 lbs dumbbells or body weight wall push ups 20 reps squats 20 reps shoulder press 15 reps lunges 20 reps (10 on each side) tricep dips 15 reps side squats 20 reps (10 on each side) bicep curls 15 reps Jump rope for 50 reps Repeat this 3 times, 2-3 times a week. This will help boost your metabolism which will burn body fat.
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RadissonReply To: 2013 Newbies
Hi everyone! I'm back from Florida and brought back warm weather... Lost 3 pounds just eating and drinking sensibly. I don't follow the program to the letter but I read product labels and shy away from high sodium, sugar, fat and enriched white flour contents. It took a while to discover Publix organic food section and to find suitable SWG products. I always have my French wine for lunch and dinner and still managed to keep the weight down. Voilà! I'm trying to read all your comments busy bees and I will get back to you.
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philpayneReply To: Exercise
Hi Meagan Lee, reading your reply regarding burning muscle, I found this interesting, I always assumed you would burn fat before muscle regardless of the timing of the exercise, now i'm concerned. To avoid burning muscle rather than fat what are your recommendations prior to attempting any exercise? Thanks. Phil.
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- Meagan Lee Kinesiologist
Reply To: Exercise
I agree with FloreceN. Also, it depends on what kind of "exercise" you are doing. If it is just cardio you may not be in your bodies target heart rate (aerobic phase) for optimal fat burning. Plus, if you are in a caloric deficit and in "starvation mode" exercising is doing the opposite of what you want, it is using muscle as energy as opposed to fat.
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inastrvlReply To: 2013 Newbies
I am starting Day 15 and now have a loss of 3 1/2 pounds. It is getting easier to follow the program. I am never hungry and the fact that I eat at home for all of my meals with the exception of Saturday when I have a lunch out. This is a good way to live, not being hungry or feeling guilty for over eating. Thanks for your encouragement.
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apensaReply To: 2013 Newbies
Hey, Lucy......You already diserve a pat on the back. You've taken the first step.....aknowleging the fact that you need to change your life style. It has taken you a while to get to this point and it will take you a while to get into a healthier goove. Start by at least scanning if not reacing the materials on the program....shopping list, menus etc. Start small if you have to. Recognize things you should not buy and replace it with what you should buy. You don't have to feel like you have to jump into this full bore. From my experience, it will drive you nuts. You have probably never heard of half the stuff they suggest, or whare to buy it. Start looking at what you are now eating and see if you can replace it with somthing from the shopping list.....piano, piano as the Italians say. I'm no expert and I am a pooh pooher of a lot of things associated with the plan, but I'm making little changes and although I don't have a big weight problem, I know that small changes I have made all help a little.
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dianelynnReply To: I'm new
HELLO I AM NEW ABOUT 3 WEEKS IN,I AGREE DON'T BE OVERWHELMED. I HAVE LOST 10 LBS. AFEEL BETTER THAN I HAVE IN A LONG TIME. I DO STILL HAVE A LONG WAY TO GO TEIGHT GOAL, BUT I AM VERRY GLAD THAT I JOINED THE TRIM DOWN CLUB. I CAN'T AFORD TO FIX ALOT OF THE MEALS I'D LIKE TO TRY, BUT I COMPERMIZE AND EAT WEIGHT WATCHERS FOOD AND THE OTHERS OUT THERE. I USE TO ONLY EAT ONE MEAL A DAY AND DRINK BLACK COFFEE FROM THE TIME I GOT UP TILL THE TIME I WENT TO BED. SO WHEN I FIRST STATED THIS PROGRAM I HAD A HARD TIME FORCING MYSELF TO EAT MORE MEALS.(THATS WHY THE DR.'S SAID I WAS GAINNING SO MUCH WEIGHT CAUSE I DIDN'T EAT ENOUGH FOOD.)SO THATS WHY I DESIDED TO JOIN TO FORCE MYSELF TO EAT AND IT HAS HELPED TO SPEED UP MY MITAB. BUT IT IS HARD FOR ME TO EXERSIZE,I HAVE A BAD UPPER BACK AND BAD HIPS.BUT MY DAUGHTER AND I PLANNING TO GO TO OUR LOCAL GYM NEXT MONTH AND I'M HOPPING I CA FIND SOMETHING I CAN DO THAT WON'T BOTHER MY BACK OR HIPS.
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Recipe of the week
Butternut Muffins
Ingredients
- 1 lb. / 450 gm butternut squash, cut into cubes
- 2 omega-3 or grass-fed eggs
- ½ cup / 120 ml organic vegan or grass-fed milk
- ¼ tsp. / 1¼ ml Stevia syrup or monk fruit sweetener
- 1 Tbsp. / 15 gm butter
- 1½ cups / 240 gm brown rice flour
- ½ tsp. / 1¼ gm cinnamon
- 2 tsp. / 10 gm baking powder
- ½ tsp. / 2½ gm baking soda
- ½ tsp. / 3 gm salt
Directions
Preheat the oven to 350°F / 175°C. Coat a standard muffin tray with non-stick cooking spray.
In a saucepan, add the butternut squash and enough water to cover. Bring to a boil before reducing the heat to a simmer; cook for 15 minutes. Process the cooked butternut squash in a blender to make a smooth purée. Stir in the egg, milk, Stevia syrup or monk fruit sweetener, and butter; process for a few seconds more.
In a bowl, combine the flour, cinnamon, baking powder, baking soda, and salt. Stir in the butternut squash purée to incorporate with the dry ingredients. Fill the muffin cups with the batter to ¾-full.
Place the filled cups on a baking sheet over the center rack of the preheated oven. Bake for about 20 minutes. To test readiness, insert a toothpick into the sides of a cupcake – it should come out clean when done. Transfer the muffin cups to a wire rack to allow cooling before taking the muffins out of the cups.
Comments
This is a good breakfast, snack, and vegetable treat all put together in one perfect bite. Indeed, a healthy and nutritious way to satisfy your craving for sweets.
Preparation Time: 15 minutes
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Cooking Time: 20 minutes
Difficulty Rating: 1
Serving Size: 1 muffins
Serves: 12Steamed Asparagus With a Mustard Chive Sauce
Ingredients
- 1 bunch of asparagus (3/4 lbs / 340 g)
- 1/3 cup / 80 ml of milk, organic vegan or grass-fed
- 1 tsp / 5 g organic cornstarch (or other flour)
- 1 tsp / 5 ml olive oil
- 1-1/2 tablespoons / 22 ml of dijon mustard
- 1 Tbsp / 5 g of chives
- Ground black pepper to taste
Directions
Bring 2 inches / 1 cm of water to a boil in a medium saucepan. Wash the asparagus and take each stalk and gently bend it. The stalk will break where the woody part ends, so you get the tenderest part of the asparagus. Place the asparagus in a steamer and cover the pan with a lid, leaving a little room for steam to escape. Steam the asparagus until it’s bright green and crisp tender. For very thin asparagus cook for 6-9 minutes. For thicker asparagus steam for 8-11 minutes.
While the asparagus is steaming, start the sauce. In a small dish, mix together the flour and oil thoroughly. In a small saucepan, combine the milk along with the dijon and chives, seasoning with black pepper. Heat over low heat until the sauce starts to steam (not boil). Whisk or stir in the flour-oil mixture, and stir constantly until the sauce shows a sheen and stops thickening. .
Remove the asparagus from the steamer using tongs, and place it on a platter. Drizzle the sauce over the asparagus and serve hot.
Comments
Celebrate the flavors of spring with fresh asparagus and chives in a spicy and tangy mustard sauce.
Health Level: 4
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Per Serving: 1 Carb, 0 Protein, 0 Fat
Preparation Time: less than 5 minutes
Cooking Time: 6-11 minutes
Difficulty Rating: 1
Serving Size: 1 cup / 240 g
Serves: 2Shrimp and Vegetable Stir-Fry
Ingredients
- 4 tsp. / 20 ml olive oil
- 2 lbs. / 900 gm asparagus, cut to bite-sized pieces
- 1 cup / 70 gm mushrooms, sliced
- ½ tsp. / 3 gm salt
- 2 tsp. / 4 gm lemon zest, grated
- 5 garlic cloves, minced
- 1 lbs. / 450 gm shrimps, shelled and deveined
- 1 cup / 240 ml water
- 1 tsp. / 3 gm rice flour, dissolved in 1 tsp. water
Directions
Heat 2 tsp. / 10 ml olive oil in a wok. Stir in the asparagus, mushrooms, ¼ teaspoon of salt, and the lemon zest; cook for 6 minutes. Remove the vegetables and transfer to a warm plate. Stir in the last teaspoons of oil along with the garlic; stir-fry for a few seconds. Stir in the shrimps and cook for a couple of minutes over high heat. Stir in the dissolved rice flour and salt. Continue cooking until you obtain a thick consistency. Turn off heat and return vegetables to the wok. Give it a good stir, transfer to a serving dish, and serve immediately over quinoa or brown rice (½ cup cooked = 1 carb serving).
Comments
The easiest way of cooking fresh shrimp and vegetables is stir-frying. Here is a refreshing recipe that goes well with a serving of quinoa or steamed brown rice.
Preparation Time: 15 minutes
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Cooking Time: 15
Difficulty Rating: 1
Serving Size: 1 cups
Serves: 8Quinoa Carrot Patties
Ingredients
- 4 Tbsp. / 60 ml olive oil, plus more for frying
- ½ cup / 85 gm quinoa, rinsed
- 1 garlic clove, minced
- 1 cup / 240 ml water
- ¼ tsp.+ ¼ tsp. / 1¼ gm + 1¼ gm salt
- 1 onion, diced
- 1 cup / 130 gm carrots, grated
- ¼ tsp. / ⅛ gm coriander
- 1 tsp. / 2½ gm black pepper
- 2 Omega-3 or grass-fed eggs
- ½ cup / 25 gm sprouted whole grain (SWG) breadcrumbs
- ½ cup / 120 ml organic and/or grass-fed cottage cheese
- 2 Tbsp. / 8 gm fresh parsley, chopped
- 1 Tbsp. / 2½ gm fresh basil, chopped
Directions
In a small saucepan over high heat, boil the quinoa in 1 cup of water. Add ¼ tsp. / 1¼ gm of salt. Stir, and then reduce the heat to low; cover and cook for 20 minutes. Turn off the heat after the quinoa has absorbed all the liquid.
In a skillet over high heat, sauté the garlic and onions in half of the olive oil, for about 3 minutes. Stir in the grated carrots, coriander, ¼ tsp / 1¼ gm of salt, and black pepper; cook for 3 minutes more before removing from heat.
Whisk the eggs in a mixing bowl; add the breadcrumbs, cottage cheese, parsley, and basil. Stir in the quinoa and carrots. Mix well to combine. Form the mixture into round patties.
In a large frying pan, heat the remaining olive oil. Fry the patties in batches, 3 minutes on each side. Drain the fried patties on paper towels. You may wish to serve them with your favourite salad.
Comments
Quinoa has a colorful family of varieties, ranging from pink to red to brown and black. It is an ancient food cultivated in the South American Andes. It is rich in protein – providing a complete protein – and can be cooked in a 1001 ways. This recipe is one sure quick way to enjoy quinoa.
Preparation Time: 15 minutes
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Cooking Time: 30 minutes
Difficulty Rating: 1
Serving Size: 1 patty
Serves: 8