Monday, June 6, 2016


This combination is great for a second breakfast, or any time you want a light meal.  I use Yoplait Greek 100 yogurt because of all the yogurts, it has the least sugar.

3/4 cup Special K Protein Cereal
1 container Yoplait Greek 100 Black Cherry Variety

Fat: 1 gm, Carbs 27 gm, Protein 21 gm, Fiber 3 gm, Cal 220

I feel like a kid again eating this, but now I know that because it is balanced protein and carb, it will not devastate my blood sugar as plain cereal would.  Enjoy!

Saturday, August 15, 2015


This was a sudden inspiration that hits my numbers pretty well, low fat and balanced protein and carb.  And it has all the tastes you love about beef, marinara, and spaghetti, just using squash, which makes it a little crunchy.   MMMMMMMMMMMMM.


1 lb diet lean hamburger, cooked
1 jar Ragu Chunky Garden Combination Marinara
2 cups cooked spaghetti squash
1/2 cup Parmesan cheese
8 Mission Low Carb Tortilla, soft taco size

Cook squash and remove seeds.  Pull out of skin and set aside.  Cook 1 lb hamburger meat.  Add jar of Ragu and Parmesan cheese.  Add 1/4 c squash per tortilla. Spoon hot mixture into 8 tortillas, or just use a little of the mixture and store for later.

Fat 16 gm, Carbs 40, Fiber 14 gm, Protein 26 gm  Calories 409

Monday, June 15, 2015


Hubby came up with this one, so it has a few more calories and carbs than I use, but it is still nicely balanced protein and carb.


1/2 cup 2% cottage cheese
1 cup water
1 cup strawberries
1 scoop vanilla MRM whey
1 small ripe banana
1 handful walnuts
1 packet stevia

Put cottage cheese in blender, add water, and stevia if desired.  Add whey protein, strawberries, banana and walnuts.  Blend. 

You may add ice if you wish.

Fat 16gm, carbs 26gm, protein 38gm, Fibers 3gm,  Calories397

Tuesday, June 2, 2015


At only 7 net carbs, this is a great lunch, and it leaves room for a piece of fruit. 


1 Mission Carb Balance Tortilla, soft taco size
2 oz ham
1 oz hot pepper jack cheese

Heat griddle and spray with pan spray.  Place cheese slice on tortilla, then ham.  Fold tortilla in half.

Cook until crispy brown on both sides.

Fat 14gm, Carbs 19gm, Fiber 11gm, Protein 23gm  Calories 300.

This is also great with split pea soup.

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.