Shrinking & Shining

Sarah Everitt

Join me on my personal journey of health and fitness!

Chicken Fried Riced Cauliflower - S meal

Guys! I am so excited about this recipe! I’ve been a little obsessed with cauliflower. I mean you can make so much stuff with it. And now you can buy the riced cauliflower in your grocery store. Game changer!
Okay, so let’s dig right into this recipe.
What you’ll need: Thawed Chicken Breast, Steamable Riced Cauliflower Vegetable Medley, chopped onions (I buy the frozen chopped onions/peppers season blend, love anything that saves time.) Minced Garlic, Olive Oil, Garlic Salt, Pepper, Soy Sauce or Liquid Aminos.
If you have a Wok this would be easiest. I don’t have one so a large frying pan worked great. Put some olive oil in a Med/Med High pan add frozen onions and minced garlic. Let simmer for a couple minutes. Spread the mixture to the sides creating a hole in the center of the pan. Place chicken in the center and add garlic salt and pepper to the chicken.

While the chicken is cooking stick your steamable riced cauliflower in the microwave and follow the time on the back of the bag.
Flip the chicken and when cooked thru slice up the chicken. If anything starts sticking just add a little more olive oil. Once the chicken is sliced, add a little more olive oil and dump the riced cauliflower vegetable medley on top and stir. Add soy sauce or Liquid Aminos to taste. I probably used 1/3 cup. Let simmer for a few minutes, stirring occasionally. And you’re ready to dish it up and eat!
This maybe took 15-20 min to make and oh my, was it good!
Maybe you’re like me and veggies aren’t always your favorite and you have to sneak them in any way you can, this recipe is perfect. It really tastes like chicken fried rice! And it’s oh, so good! Enjoy!

1 year Trimaversary

Today marks my one year Trimaversary! It almost seems surreal that I have been on THM for an entire year. So much has changed. It's crazy how one decision can impact your life in such dramatic ways. I went from NEVER cooking and eating out 98% of the time to cooking almost EVERY meal. I enjoy cooking so much now, and making my meals look pretty! In the last year I've dropped 12 dress sizes and 82 forever gone pounds. I only share my story (and numbers) to encourage you who struggle with your weight. There is hope! You can lose the weight. You have the power to change your life. It's a decision. And you can make it. Has every day been super easy? Absolutely not. I have to wake up every day with determination and the strength of Jesus! I know I can do all things thru Christ who gives me strength. And you can too! I am forever grateful to Pearl and Serene for authoring this amazing plan and working so hard to provide quality products & delicious recipes. And a BIG thank you to my pal Denice! You gave me the keys of hope when you told me about Trim Healthy Mama. I love you so much! To all my THM sisters and friends! Thank you for your encouragement. Thank you for answering my millions of questions. Thank you for sharing your stories. Each story gives life and hope! Shrinking & Shining isn't always easy. But it is so worth the investment in yourself! I'm a little over half way to my goal. And I can't wait to see what will happen in the next year! #THM #TrimHealthyMama

A photo posted by Sarah Everitt (@severitt) on

Twice Baked Spaghetti Squash

Y’all, this may be the best thing I’ve ever made! And it was so easy!
What you need:
  • 1 Spaghetti Squash
  • 1 Jar Paul Newman Organic Spaghetti Sauce (there are several flavors to choose from but my favorite is the Sockerooni. Be sure to get the organic because it is sugar free.)
  • 1 package of turkey sausage (I love Jeanie O)
  • 1/2 cup shredded mozzarella
  • 1 Tbs Italian Seasoning
Prepare your Spaghetti Squash. Cut in half. Scoop out seeds. Place face down in an inch of water (glass works best). And microwave for 15 min. Remove from pan. Careful, it will be super hot. Use a fork to scrape out the squash. It will look like spaghetti. While the Squash is cooking, prepare the sauce. On medium low heat cook your turkey sausage. Once the turkey sausage is cooked drain the extra liquid. Add the spaghetti sauce and cook til warm. Place sauce on the spaghetti squash and add the mozzarella and italian seasoning on top. Place in microwave for 1:30 min or until cheese is bubbly. Add a side salad and you’re ready to feast!
If you don’t want to use the microwave you can always do this in the oven. It will just take longer. And I don’t have time for it to take longer! LOL.

Breaking FMS - Fat Mind Syndrome

Wow! I’ve been on this journey 11 months now! I can’t believe how far I’ve come. In fact, sometimes I forget. In my head, I know; I’m half way to goal weight, I feel great, I’m in much smaller sizes and my lifestyle is so different. But then there are moments I still see myself as the girl from 11 months ago. That really not much has changed. It’s like I can’t get my mind and emotions to agree. I suffer from FMS, Fat Mind Syndrome.
The struggle is real some days. And I’m not really sure how to change that except to keep going. To stay consistent. To renew my mind daily. And lean on God’s amazing grace and His image of me. The Bible says, "His mercies are new every morning." I’m so very thankful for that.
Another thing that helps me remember how far I’ve come are before and after pictures. It’s proof that what I’m doing is working. A picture says a thousand words. And sometimes I need those thousand words to hit me right in the face. To tell my FMS to shut up! So no matter where you are on your journey, journal it with pictures. They will help you on those dark days when you need proof.
The bottom line is that life change is really hard. When you lived one way your entire life it’s hard to remember the new person you have become. No matter what change you are making; health, addiction, a new life in Christ, etc.. Lean on the arms of our heavenly Father. Remember what he says about you. That you are wonderfully and beautifully made. That you are never alone. That you are deeply loved. Not because of what we have done, but what He has. Keep working towards your goals and rely on God’s strength. He won’t let you go! He’s the one that is breaking the Fat Mind Syndrome in me. And He’ll do it for you too!
Just keep shrinking and shining for Him.

Eating Out and Staying on Plan

"What do I order and stay on plan?" I get this question ALL the time! And I’m kind of a foodie and I like to go to restaurants and love to try new things! So here’s a list of my favorite restaurants and what I order.

  • Grilled Nuggets with a Super Side (Kale Salad) - E meal (the dried cherries make this an E)
  • Cobb Salad with Grilled Nuggets and Avocado Lime Dressing - S Meal (the fat in the the dressing and cheese on the salad make this an S) Now, you can always pick a different dressing, but the Avocado Lime Ranch is my fave!!
  • Burrito Bowl with Brown Rice, Black Beans, Grilled Chicken, Grilled Veggies, Pico de Gallo, Lettuce, Onion, and Guacamole. Oh, and you have to squeeze a lime or two over the bowl, it makes it so much better! I only eat half of this and save the other half for later. I’m pretty sure if you eat all the rice and beans you’d be over your 45g of carbs limit. And that would make you off plan, and we can’t have that! This is a XO for me because I love the Guacamole, but you can easily cut the Guac and make this a straight E full of great carbs with brown rice and black beans.
Outback Steakhouse
  • Sirloin Steak with a Chopped Blue Cheese Pecan salad (or a regular house salad with ranch dressing no croutons) and Steamed Broccoli - S meal because of the fatty meat, cheese and dressing. (This is a pretty standard meal at any steakhouse).
Saltwater Grill (Local Lawton, OK, restaurant) Oh my gosh, favorite new place in Lawton!
  • Grilled Tilapia, Grilled Zucchini & Squash, Spicy Andouille (It’s a sausage) - S meal because of the fat in the sausage, but you could always add more Grilled Zucchini & Squash and I feel like they have a few other veggies on the menu too!
  • You can also do any of the grilled proteins they have shrimp, salmon and more! So delicious. Have I mentioned I really like this place? LOL
McDonald’s (yes, there is something you can eat at Mickey D’s!)
  • Southwest Salad with Grilled Chicken and I always add extra chicken with the Southwest dressing - S meal because of the cheese and dressing.
Panda Express
  • Panda Bowl with Mushroom Chicken and Grilled Veggies - FP meal, I’m pretty sure this is a Fuel Pull because it’s low in fat and carbs. Now, I could be wrong, and it may be an S because of the fat. But either way it’s totally on plan!
  • Panda Bowl with Broccoli Beef and Grilled Veggies - S meal because of the fat in the Beef.
Silver Spoon (another local Lawton favorite)
  • Gourmet Burger with no bun and a side salad with ranch or house dressing. This burger is amazing and in my opinion is the best burger in town, it’s topped with provolone cheese, bacon and avocado! MMMM!!!! - S meal because of the fat in the burger, cheese, bacon and avocado! I may need to go soon and get one! Who wants to go with me?
In-And-Out Burger
  • Double Double Protein Style - They wrap this burger in lettuce for you and leave off the bun. Sorry, they don’t have a side that’s on plan, so I usually get two! Oh and I ask for grilled onions!! Mmmm!!! The last time I went to Dallas, I’m pretty sure I went twice! S meal because of the fatty meat and cheese and sauce.
Olive Garden (yes, you can eat at Olive Garden!)
  • Chicken Alfredo over Broccoli instead of pasta. )They will do this for you! Just be kind and ask politely! 😃) with a house salad (sorry, you do have to skip the breadsticks. If bread is a serious temptation for you, you may want to skip Olive Garden until you can resist) - S meal because of the fat in the Alfredo and the salad dressing.
Los Tres Amigos (Local Lawton Mexican restaurant)
  • Number 13 - Tacos Al Carbon - Fajita Steak, Corn Tortillas, Pico de Gallo, Lime with pinto beans, no rice. This is a XO meal because of the carbs from the corn tortillas and pinto beans and the fat from the fajita steak. You don’t want to do a lot of Crossovers if you’re trying to lose weight, but every once in a while is totally fine. Every once in a while means like once or twice a month not once or twice a day! lol. But sometimes you go to a Mexican restaurant and you can eat without the guilt.
  • Fajitas with corn tortillas and pinto beans. Same applies as the above meal. Now if you can nix the tortillas all together and order chicken, this could be a good E because of the low fat in the meat and the good carbs in the beans.
  • Flat White - S drink because of the fat in the Milk. Need it sweet? I carry a little container of liquid stevia in my purse! (skinny girl is my favorite brand so far and you can get it at Walmart). Just squeeze a little in your coffee and you’ve got a yummy, sweet, non-sugary drink!
And there you go! So maybe I didn’t list one of your favorite restaurants, please comment below and I’ll add to this list. When in doubt you can always order grilled protein (fish, chicken, steak, etc…) steamed veggies and salad with ranch dressing. It’s an easy S meal that you can find at almost every restaurant.

Rah’s Blue Lemon Whip

Did a little experimenting in the kitchen and came up with a fab new recipe! I'm gonna call it, Rah's Blue Lemon Whip! A perfect on plan treat with lots of protein and packed with flavor! This is a Fuel Pull treat because it’s full of protein and low in fat and carbs.
Recipe below.

A photo posted by Sarah Everitt (@severitt) on

  • 1 cup 1% Cottage Cheese
  • 1/2 cup Frozen Blueberries
  • 2 tsp Super Sweet
  • Squeeze half a lemon
  • 1 - 2 tsp almond milk
Stick it in a blender or food processor and blend it up! It’s so yummy! Hope you enjoy!

10 months on plan

Y’all, I posted this on Facebook and two of the THM groups I’m on and it went crazy! It has over 5,000 likes, loves and wow’s between the 3 places. It’s just insane! It’s amazing the support I have from this incredible community and all of you! Thank you for always cheering me on. It means way more than you could ever know.
I’m 10 months in and sometimes I can’t believe that it’s real! I mean, who is that girl on the left?!? I’m changing my life. I hope my blog and posts inspire you to do the same. Whether it’s weight loss or something else that NEEDS to change in your life. With God’s strength you can do it. The Bible says that if you have accepted Jesus as the savior of your life, that the same spirit that raised Him from the dead, lives in you! Now, that’s some power! With God we can move mountains. So let’s move some mountains, shall we?!?
"It's amazing what can happen in 10 months! I've been on the Trim Healthy Mama eating plan and exercising for the last 10 months and I'm halfway to my goal!! Aghhhh!!!! Jesus has given me the strength to do the work that is necessary to change my life! #THMlifer #trimhealthymama#grateful" Posted on Facebook on August 30, 2016.

Choco Secret Big Boy Smoothie

This recipe is on page 415 of the Trim Healthy Mama cookbook. It has okra in it. It sounds disgusting. It is really good. I promise!!! I’m trying to get okra in at least once a day. THM says it’s a great key to weight loss. So I’m putting it to the test! I’ll let you know how it works for me! #OkraChallenge

I Will Get There

Do you remember the movie Prince of Egypt? I love that movie but I think I love the soundtrack even more! The song “I Will Get There" from Boys II Men (not featured in the movie but plays in the credits) is my favorite song on the album. It’s motivational and makes me cry almost every time. And who doesn't love the sweet harmonies of the original boy band? It speaks of; struggles and pain, Being lost and in chains, How faith in our great God is what helps us reach the goals and destinations we so desperately want, To keep going, To keep believing and eventually we will get there.
I can’t tell you how many times on my journey that I have struggled. Sometimes I allow the pain of my insecurities to overwhelm me. Sometimes I can’t see the transformation that has and is happening. Sometimes I really can understand how Moses felt leading the children of Isreal to the promised land…for 40 YEARS!!! What?!? I guess if Moses has to wander in the desert for 40 years I can be patient and keep going too! And the thing is, Moses was NEVER alone. I’m never alone and neither are you! With His help I will get there. I will reach my goal weight. It’s gonna take a lot of work, but I will get there. Sometimes when I need some motivation, I turn on this song. And when the choir joins in, Ooo… you just have to listen! I hope it motivates you like it does me!

Boys II Men
I've been wanderin' 'round in the dark
Been lost somewhere where no light could shine on my heart
I have known a pain so deep
But I know my faith will free me
[Get there] And I'll get through this
[Get there] I'll find my way again
So don't tell me that it's over
'Cause each step just gets me closer

(I will get there) I will get there
(I will get there) I will get there somehow
Cross that river (Cross that river)
Nothing's stoppin' me now
I will get through the night (Oh, yes, I will)
And make it through to the other side
(Get there) Get there
(Get there) Get there

I've been in these chains for so long
I'll break free and I'll be there where I belong
Hold my head up high, I'll stand tall
And I swear this time I won't fall
[Get there] I will do this
[Get there] No matter what it takes
'Cause I know no limitations
And I'll reach my destination, I will get there

I will get there (I will get there)
I will get there (Ooh) somehow (Somehow)
Cross that river (Cross that river)
Nothing's stoppin' me now
I will get through the night
And make it through to the other side
(Ooh, get there) Get there
(Get there) Get there

Well, the night is cold and dark
But somewhere the sun is shining
And I'll feel it shine on me
I'll keep tryin', I'll keep tryin'

I will get there (I will get there)
I will get there somehow
Cross that river (Cross that river)
Nothing's stoppin' me now
I will get through the night
And make it through to the other side
Get there, get there

(Get there) Get there
(Ooh, get there) Get there (Whoaoh)
I will get there (I will get there)
I will get there somehow (Somehow)
Cross that river (I'll cross it for your love)
Nothing's stoppin' me now (No matter what)
I will get through the night (I will get through the night)
And make it through to the other side

(Get there) Get there
(Ooh, get there) Get there
Get there
I'll get there

Keep your meals simple & delicious

This S meal is too easy! Grab a $5 rotisserie chicken from the store and heat up some leftover veggies! I had steamed okra and squash & zucchini noodles from the night before. So easy and a perfect S meal. After a good workout sometimes cooking a full meal seems a little overwhelming, so this is a go to option for me. I can get about 3 servings of chicken and it’s so good!
This meal is an S meal because of the fat in the the chicken skin and the EVOO used to sauté the veggie noodles.