Most important tool for health:

A digital food scale! 

I love that thing.  It's easier to measure food- no clean up. 

1. Put plate on scale- zero scale. 
2. Add food.  Record amount. 
3. zero scale again add side dish record amount.
4. continue until all food is on your plate.
5. Add calories-
6. Eat peacefully; knowing you have not eaten more or less than you thought, because grams don't lie.  :) Measuring cups are messy and I feel a quandary when using them.  Do I really shove the rice in there, or do I lightly sprinkle it in?

Anyhow, Thursday will have been six weeks on the PRISM food program.  I am going to weigh in and report my findings.  I'm going to be proud of myself regardless of what the scale says because I have done a good job.

Side note: I am passionate about health.  When Peter asked me what I would want to add to my new life here in Alta I said, "A friend to exercise with."  Truly.  I need motivation to get out there and do it.  You know?!   

Jillian DVDs and treadmills don't quite cut it!

Anyhow, a brainwave came to me: I could study and train to be a personal trainer. That would make me HAVE to work out (lots of buddies) and help channel my new passion for learning about health, and I would have a career that worked into my time table and provide some decent income... hmmm?  It's a  certification process with a big fat test.  Could I do it?  Do I really want to?

I love my cast iron

My version of pizza

2/3 cup quinoa (160 cal), mixed with one egg (70 cal) and Italian seasonings.
Let cook on low to set as "crust"

Sprinkle with 1 cup diced tomato (60 cal)and seasoning.

Mix one egg, 4 (70 cal,) egg whites(64cal,) 1 cup light ricotta cheese (120cal)

Pour on top and sprinkle with parsley

Put 4 oz of homemade turkey sausage (160 cal) on top. 
Add a little tomato juice from diced tomatoes.

634 calories/2 (lunch serving) =

317 calories per servings 



Light breakfast sausage- sugar free

I started making my own sausage in Mongolia because I love it and I missed it.  Now I make it for a lighter, sugar free version. 

Click here for the recipe.

Today I'm making a "pizza" frittatta egg dish for lunch with this sausage instead of pepperoni! Yum!

Low Calorie Peanut Butter Sauce

I miss peanut butter.  It has 100 calories per tablespoon, too much to include in a snack with my calorie limit of 1200 per day.

Today I thought of a new idea- make a peanut butter sauce.

I mixed 8 tablespoons of peanut butter, 1 cup of milk, and a little stevia.  Whisk together. 

I measured it and it made 18 tablespoons. 
Total calories 910/18= 50 calories per tablespoon.

Store in the fridge. 

Enjoy on oatmeal, rice cakes, on bananas and apples or granola. :)

I love you peanut butter. 

Holiday Breakfast

I took two days off of calorie counting for Thanksgiving.  Now I'm back to it.  I'm a little bored with what I've been eating. 

So heres a new recipe:

Apple (or Pear) and Cheese Frittata
Ingredients:
1 t butter
1 ripe apple or pear
1 t honey (or 1 T sugar)
1/4 t cinnamon
4 egg whites
1 egg
1/2 cup ricotta cheese
3-5 packets of stevia (or 1/2 cup powdered sugar)
1/8 t salt

Directions:
Preheat oven to 350.
Slice:
apples completely through so that there are circles with stars in the middle.
Reserve three circles

Chop the rest into cubes.

Add to pan:
butter, honey and cinnamon into pan.  Let it bubble.

Add:
Circle apples.  Cook til soft and remove.

Add:
Chopped apples.  Cook til soft and remove.

Mix:
Eggs whites, cheese and stevia and mix.  Add cooked chopped apple.

Pour back into pan.  Cook for 10 minutes, until partially set.  Add apple circles on top.  Cook until set.

Enjoy a sweet and healthy treat! :)
The whole thing has 385 calories.

TWO WORDS:

SIZE 8!!!!

I haven't been this size since before we were married.  

Chair deconstruction