Food Scale

Weighing your food – a little neurotic? Probably. Difference in your routine? Most likely. Not as tedious as you think? You got it!

A food scale is the first tool I recommend, next to a food tracking app, to get the nutrition side of your health and wellness fully dialed in. You can usually find one for $15-30 – a small investment for a lot of information. Knowing how much of an ingredient or food you are actually eating is so important. Some foods come pre-packaged and you can use the information written to figure out how much is in a serving. Problems arise with the bulk ingredients (that you SHOULD be going after) that only give nutrition facts off of weight. At first it will seem strange to weigh everything but over time I have found it to be just another part of food prep and even found it to be a time saver. Here are three “features” and uses I have found:

Tare Function – place an item on top of the scale and press “tare”. This re-zeros the scale for another food. This recipes super fast as you can add ingredients with exact weight and tare the amount in-between.

Food Scale Instead of Measuring Cups – certain liquids are only measured by volume and measuring cups are still needed. However, most foods have their exact weight (given in grams typically) on the nutrition facts label.
ex. 1 Two tablespoons of peanut butter is a serving. Rather than dealing with it sticking to your tablespoon and not being sure if it’s an exact amount, just weigh it (32g) and be done with it.
ex. 2 You have 6 ingredients that would all use measuring cups normally. Rather than making a bunch of dishes, you can add each one and tare in between!

Exact Portions – once you enter a recipe, you can weigh the final product and use that number to figure out portions.
ex. Box of pasta and can of marinara sauce is 55 oz. An 8oz portion is 8/55 of those two ingredients (easily added to a tracking app like MyFitnessPal).

The power of knowing exactly what you are eating is huge for people looking to lose weight, build muscle, or just eat a little more healthy. If you are tracking and not getting to your goals it becomes extremely easy to adjust your nutrition because you have accurate CORRECT data that isn’t guessed with “dollops” of this and a “pinch” of that. It may not seem easy or convenient but it’s what works.

Recipes – Breakfast: Protein Waffles (Pancakes)

This is our go-to recipe for waffles and actually for us, pancakes! I should first credit the following site, as this is where it was originally found: http://www.yourtrainerpaige.com/recipes/whole-wheat-protein-waffles/

I ended up tweaking the recipe to help fit macros even more to the following:

Ingredients
1.5 Cups – Whole Wheat Flour
3/4 tsp – Baking Soda
1/2 tsp – Sea Salt
2 scoops – Vanilla Protein Powder
—–
2 cups – Vanilla Almond Milk (unsweetened)
3 Tbsp – Flax Seed (ground)
2 tsp – Vanilla Extract
1 – egg (or egg white equivalent)
3/4 cup – Stevia

Instructions
Mix the top ingredients in a medium mixing bowl. In a separate, larger bowl, mix the bottom ingredients and then add then add the top ingredients. This forms your batter – from there you can either make pancakes* or waffles. I recommend using a cooking spray in both scenarios to avoid sticking issues. The “topper” recipe is simple: Mix 1/3 cup of greek yogurt (non-fat), 1 Tbsp of honey, and 1.5 Tbsp of almond or peanut butter. Tastes AMAZING.

*Tip: If the batter is too thick, add a little water!
Protein pancakes
Pancakes, topper, egg-white scramble and a nice relaxing morning!

Nutrition Facts
Topper: 4 servings – 66 calories, 3.4g fat, 3.9g carbohydrate, 3.3g protein
Pancakes (from a 16 pancake batch, roughly 1/4 cup scoops of batter):
2 pancakes – 143 calories, 3g fat, 19.4g carbohydrate, 10.5g protein

As you can see they aren’t perfect “health food” and they are a little high in sodium but they add protein to a usually “carb” food type and taste great. Enjoy!