pictured with a slice of baked pumpkin, add a side salad or soup & you have quite a significant meal for minimal calories
I often use Trader Joe’s whole wheat pre-made pizza dough (you can use a wine bottle to roll it out) on this day I happen to have a slightly less glamorous option handy: Giant brand pre-made 12″ thin crust pizza shells. I pre-heated the oven to 475, then I spread out a thick layer of pasta sauce (1.5 cups). Over the sauce I layered thinly sliced veggies: red onion, 2 green peppers, and a stalk of green onions.
Then I added added a generous amount – 1.5 cups of non-fat shredded mozzarella cheese. I like using the pizza dish with holes in it (pictured below) as it gives the crust a bit more varied texture: slightly crispy to slightly chewy.
Some other ideas, if you have time, that turn this into an almost gourmet pizza is to saute the vegetables for 5 minutes (w/ tomatoes or the pasta sauce) before putting them on the pizza, mixing in herbs into the pasta sauce (basil, thyme, oregano, rosemary), and putting a dash of red wine into the pasta sauce.
A realistic serving is 2 large slices (1/6 of the entire pizza) & contains: Calories 295 Fat 1 gram, Carbohydrate 52 grams, Protein 20 grams
By contrast, 2 slices of a typical cheese and veggie pizza would yield over 500 calories, over 15 grams of fat, while the carbohydrates and protein are about the same.
This pizza cost $3-4 in ingredients.
Beth is a client I worked through Wellspring, a weight loss center. If you would like to hear a NPR story on Wellspring follow the link: http://www.npr.org/2011/12/13/143215482/for-teens-weight-loss-sculpts-new-lives
Beth states: “I’ve been overweight most of my adult life. When I was in high school I thought I was “fat” but probably wasn’t. I got pregnant when I was 17 and from then on I was heavy. In my early 20’s I took Phen Fen and lost some weight. Of course once I stopped taking it and went back to eating truck stop food I gained it all back plus more. About 10 years ago I started working nights and I dropped about 50 pounds. I was able to maintain that weight. Then about 4 years ago I tried Nutrisystem, but I really didn’t loose any weight. After a month or two I gave up. I’m not sure why Wellspring worked so well. Part of it is the fact that I eat less than 20 grams of fat a day. The other is I run everyday and work out (weights) 3 days a week.”
When I worked with Beth she had already lost 78 pounds on her own (from a high of 270), she entered the program in July 2011 at 192 pounds – the photo on the left. Beth came to all my classes and took the task of educating herself about the science of weight loss seriously. Beth learned how to eat slow, and enjoy simple low fat, high fiber meals. When we met again 6 months later she had dropped down to 148 pounds and had met her goal. She is excited to no longer work on dropping weight but concentrate instead on the more modest challenge of maintaining her weight and healthy lifestyle.