Saturday, May 9, 2015


This was a momentous discovery - a blintz made with high fiber tortilla.  It has a few more calories than I eat for breakfast, so I save it for Sunday gotta stray a little bit sometimes!
It is balanced protein and carb, and delicious!  It is also quick and easy.

Blueberry Quesadillas  SERVES 2

1 cup frozen no sugar blueberries, thawed
1 cup cottage cheese, 2%
3 oz cream cheese
1/2 tsp vanilla extract
2 packets stevia, or to taste
2 Mission Carb Balance Tortillas

Thaw blueberries.  Mix cottage cheese, cream cheese, stevia, and vanilla. Heat pan big enough for folded tortilla on stove top.  Spray with pan spray.

Fill first tortilla with 1/4 the cheese mixture, a smaller amount so the cheese mixture will not run out of the folded tortilla.  Grill both sides on medium heat until crispy brown.  Place on plate, top with 1/4 cheese mixture as before.  Top with 1/2 of the thawed blueberries.

Repeat for 2nd tortilla.

Fat 20 gm, Protein 24 gm, Carbs 32 gm, Fiber 14 gm, Calories 406

Monday, March 17, 2014


If you've heard of the 2 day diet for diabetes, you are right up with the current thinking.  Clinical trials have shown great benefits in fasting glucose, A1C, cholesterol, and insulin resistance.  You can look up these trials on the net.

I am starting to do a modified fast 2 days per week.  The other days, I stay on my balanced protein and carb diet.  And of course, I exercise, but it is gentle - 30 or 45 minutes walking each day.

The dietary rules are this:  you still get your 4 servings vegetables, 2 servings fruit, dairy, and minimal use of whole grains on your fast days 2 days per week.  I use Calorieking Software to get the nutritional values of the food I eat on fast days.  I shoot for 650 calories, although that varies.

My first two days on the 2 day diet produced a 4 pound weight loss.  I hope to maintain this with my balanced protein and carb diet the other 5 days of the week.

I also try to get at least 60 low-glycemic carbs on my fast days.  It is the brain that needs those 60 carbs, and I also get 60 grams of protein.  I can eat pecans, and fruit, a real treat.  They recommend a cup of bouillion soup daily to fill you up and replace sodium lost through water loss. 

As all results are highly individual, work with your doctor if you want to do this.

And here is a transcript of  a very informative program on intermittent fasting:

I will report back with my results.  It is not hard, and I am not hungry.

Tuesday, October 22, 2013


I am a great fan of Quaker Oats Weight Control Oatmeal.  I usually buy the box that has 3 flavors:  Maple Brown Sugar, Cinnamon, and Banana Bread.  These little 20-carb instant oatmeal packets have 7 grams of protein, too.

So, to even up the protein and carbs, I add 1 scoop vanilla whey protein after I cook the oatmeal.  It is totally delish and the whey protein tempers the glucose spike.

Friday, September 27, 2013


Here is a delicious way to get your protein in!

Make hazelnut coffee - I like 8'oclock coffee, but any flavored coffee will do.
Add stevia to taste.
Add one scoop vanilla whey protein
Add whipping taste

This makes a creamy hazelnut coffee which is great, hot or cold.


Here is one of the best recipes for a light dessert.

Slice  3/4 cup strawberries
Top with2 tbs cool whip
Top with 2 oz cereal of your choice for sweet crunch

Serve with whey protein drink to balance protein and carbs, or have adequate protein in your meal to balance it.

Fat 2 gm, Carbs 23gm, Protein 2 gm Fiber 3 gm  Cals 122

Friday, May 31, 2013


1 Mission Carb Balance Tortilla
2 oz cooked beef brisket
red onion to taste
light mayonnaise

Place brisket in cold pan and turn on heat.  Add onion, saute until clear.  Place onion and brisket on tortilla.  Add mayonnaise.  Add tomato.  Fold over and fry until tortilla is browned.

Fat 10gm Carbs 18gm, Protein 22gm, Fiber 11gm, Cal 271


1/2 cup quick cooking oats
1 oz hemp hearts
3 tbs flour
1/2 cup Splenda
1/4 cup butter
4 cups peaches
1 tbs flour
1 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp allspice

Preheat oven to 375 degrees F.
In a medium bowl, combine the oats and 3 tbs flour and Splenda.  Cut in the 1/4 cup butter until crumbly.
Place peach slices in a pan sprayed with cooking spray.  Sprinkle with remaining 1 tbs flour.  Scatter the oat mixture over the peaches.  Sprinkle top with cinnamon, nutmeg, allspice, and pecans if desired.
Bake in preheated oven for 30 minutes, or until golden brown.

Makes 9 servings.

Calories 138, Fat 7gm, Carbs 16 gm, Protein 3 gm, Fiber 2 gm.

Serve with at least 15 gm low fat protein to balance protein and carbs.  This could be whey protein, chicken, ham, fish, turkey or cottage cheese.