12 oz. dry lasagna noodles
3 cups K's spaghetti meat sauce and 1/2 jar Ragu Light sauce OR1 1/2 jars Ragu Light sauce
1 - 24 oz. container fat free cottage cheese
12 oz. Kraft fat free shredded mozzarella cheese (1 1/2 pkgs.)
2 cups Kraft grated parmesan cheese
3 - 5 cups water
Spray a 9" X 13" baking pan liberally with nonstick cooking spray.Lightly pour about 1 cup water in bottom of pan, then evenly add 1 cup sauce (K's or Ragu Light). Lengthwise in pan, put 5 dry lasagan noodles, break two others and put fill in the empty spot on end of pan. Add a thin layer of cottage cheese, sprinkle some parmesan cheese, spread evenly some ff shredded mozzarella cheese. Top with more sauces and additional water. Next, layer more dry noodles going the opposite direction and continue layering all ingredients as before. If you have enough noodles and cheeses (and sauce), do one more layer, ending with sauce and mozzarella and parmesan cheeses. Top with a little more water, spray top of cheeses with nonstick spray. Cover tightly with foil. Bake 375 degrees for at least 1 hour. Uncover carefully to see if more baking is necessary, adding more water as necessary (it should be moist, but not overly watery). Uncover the last few minutes of baking. Let stand 5 minutes before cutting so it is firm. Cut into 12 servings.
Each serving in PEP Counts = 3 veges, 1 3/4 breads (or 2 3/4 breads if you have no veges), 3 meats, 1 fat.NOTE: If K's meat sauce is used, add 1 additional meat to meat count
Wednesday, April 16, 2008
K's Fruit 'N Fiber Cookies
2 eggs
1 cup brown sugar
2 cups Splenda for baking
vanilla, cinnamon and ginger (about 2 1/2 tsp. of each)
1 tsp. baking soda
2 -- 4 oz. cups applesauce
1 cup ff Parkay liquid (1 entire bottle)
dash salt (for added flavor...can use Lite salt)
3/4 - 1 cup oat bran
1/2 cup ground flax seed (optional)
2 1/2 - 3 cups dry old fashioned oats
1/2 cup flour (maybe a little more), can be whole wheat or white
lots of dried fruit....maybe 3 cups total of prunes, dried apples, dried apricots, raisins
Bake on sprayed cookie sheet...375 degrees for 15 minutes.
Makes 60 cookies, each cookie = 3/4 bread, 1/4 fat
1 cup brown sugar
2 cups Splenda for baking
vanilla, cinnamon and ginger (about 2 1/2 tsp. of each)
1 tsp. baking soda
2 -- 4 oz. cups applesauce
1 cup ff Parkay liquid (1 entire bottle)
dash salt (for added flavor...can use Lite salt)
3/4 - 1 cup oat bran
1/2 cup ground flax seed (optional)
2 1/2 - 3 cups dry old fashioned oats
1/2 cup flour (maybe a little more), can be whole wheat or white
lots of dried fruit....maybe 3 cups total of prunes, dried apples, dried apricots, raisins
Bake on sprayed cookie sheet...375 degrees for 15 minutes.
Makes 60 cookies, each cookie = 3/4 bread, 1/4 fat
PEPpy Peanut Butter Cookies (with milk chocolate chips...yum!)
2 eggs
1/2 cup unpacked brown sugar
1 cup Splenda for baking
3/4 cup reduced fat peanut butter (creamy OR chunky)
2/3 cup fat free liquid Parkay spray margarine
3/4 cup applesauce
1 tsp. vanilla
1 tsp. baking sodadash salt
1 cup milk chocolate chips
1 - 1 1/2 cups flour (can be all purpose or part whole wheat)
Beat eggs, cream with peanut butter, add brown sugar and Splenda for baking. Cream together. Add vanilla, applesauce, fat free liquid margarine, salt, and baking soda. Add flour (s) a little at a time until soft. moist dough is achieved. Do not add too much flour. Add milk chocolate chips.Form very small balls and roll lightly in granulated table sugar. Spry cookie sheet and place cookie balls on sheet. Flatten slightly with fork.Bake at 375 degrees for 8 - 14 minutes, making sure you get 60 cookies.
Makes 60 cookies.Each cookie in PEP counts = 1/2 bread, 1/2 fat
1/2 cup unpacked brown sugar
1 cup Splenda for baking
3/4 cup reduced fat peanut butter (creamy OR chunky)
2/3 cup fat free liquid Parkay spray margarine
3/4 cup applesauce
1 tsp. vanilla
1 tsp. baking sodadash salt
1 cup milk chocolate chips
1 - 1 1/2 cups flour (can be all purpose or part whole wheat)
Beat eggs, cream with peanut butter, add brown sugar and Splenda for baking. Cream together. Add vanilla, applesauce, fat free liquid margarine, salt, and baking soda. Add flour (s) a little at a time until soft. moist dough is achieved. Do not add too much flour. Add milk chocolate chips.Form very small balls and roll lightly in granulated table sugar. Spry cookie sheet and place cookie balls on sheet. Flatten slightly with fork.Bake at 375 degrees for 8 - 14 minutes, making sure you get 60 cookies.
Makes 60 cookies.Each cookie in PEP counts = 1/2 bread, 1/2 fat
K's Spaghetti Sauce
2 pounds 96% lean ground beef
dried minced onion, garlic powder, basil, oregano, salt, pepper (all "to taste")
2 - 29 oz. cans tomato puree
1 - 29 oz. can diced tomatoes
1 large sweet red pepper, diced
4 pkts. Sweet N Low (or a couple of teaspoons sugar, if you prefer)
Spray large nonstick skillet with cooking spray. Brown ground beef (96% lean), dried minced onion and spices together. Cook away all liquid from meat. Add tomato puree and diced tomatoes...then add sweet red pepper. Cover lightly and simmer for 1 to 2 hours. When cooking is done, add 4 pkts. Sweet N Low.
Each 1 cup sauce in PEP Counts = 1 1/2 veges, 3 meats, 1 1/2 fats
dried minced onion, garlic powder, basil, oregano, salt, pepper (all "to taste")
2 - 29 oz. cans tomato puree
1 - 29 oz. can diced tomatoes
1 large sweet red pepper, diced
4 pkts. Sweet N Low (or a couple of teaspoons sugar, if you prefer)
Spray large nonstick skillet with cooking spray. Brown ground beef (96% lean), dried minced onion and spices together. Cook away all liquid from meat. Add tomato puree and diced tomatoes...then add sweet red pepper. Cover lightly and simmer for 1 to 2 hours. When cooking is done, add 4 pkts. Sweet N Low.
Each 1 cup sauce in PEP Counts = 1 1/2 veges, 3 meats, 1 1/2 fats
The Truth about Trans Fat and Saturated Fat
By Kathy Campbell, Bachelor of Science, Food and Nutrition, founder of the Personalized Eating Plan – PEP
How confusing is the information we hear about ‘trans fat’ and how it is harmful to us! We hear we should avoid it, okay that we get that message. But where is it found, this ‘trans fat’, and how do we avoid it? To make matters worse, what about butter? Is butter the healthy alternative? If so, why have we previously heard for years that butter is a saturated fat and is also to be avoided….WOW! Is any food safe, or are all foods bad? What should we do, quit eating altogether (no way!!)?
First of all, allow me to explain ‘trans fat’. Trans fat is man made. It is produced when our food production plants start with oil, then force hydrogen into the oil to make it more solid at room temperature. This is done for several reasons: it makes the fat have a longer shelf life, therefore acting as a preservative, to some degree. Also, the ‘hydrogenated’ oil is much less expensive for food companies to use, thereby saving them money (and perhaps keeping our costs down when we purchase the products it is made from). Another benefit to using trans (hydrogenated) fat in the cookies, cakes, crackers, etc. (and frying with it), is that the quality of the baked or fried product seems to be a crisper, or a chewier product, which we all like.
What are the downsides to using trans fats in baking, cooking and frying? Before hydrogenation, we started with an oil, which had a high percentage of unsaturated fat. Unsaturated fats are less likely to encourage the buildup of plaque in our arteries. But, when the hydrogenation is done, it transforms the oil into a completely different fat that actually does the opposite – it encourages plaque buildup in our arteries, instead of the opposite! {And another point to remember, don’t let the following words on a package fool you; if it reads ‘partially hydrogenated’, it is just as potentially harmful to us as ‘hydrogenated’! This is just a play on words to make us think it is not as bad, so beware!}.
What is the alternative, and what can we do? If you enjoy the convenience of buying your cookies, cakes, crackers (instead of making them yourself), then put the pressure on the food companies to use unsaturated fats in their products. In addition, if you buy a low or reduced fat product, it has to have less harmful fat…why? Because it has less fat overall!!
Now to the butter issue I mentioned earlier. Here’s a fact that is as true as it always has been: butter is a saturated fat. Saturated fats also encourage the buildup of plaque in our arteries. Saturated fats are found in milk (except skim or fat free), cheeses, butter, meat and meat fat, and also coconut and palm kernel oil.. We all need to limit our intake of saturated fat as much as possible. The recommendation is to limit saturated fat to no more than 1/3 of the total fat we consume (less is better), and our total fat should be 30 % or less of our caloric intake each day. Sound impossible to compute? Very difficult to figure on our own, but easy with the right help.
So back to butter; is it good or not so good? While butter is not man made (it comes from a natural source…cream), it is still made from an animal source which is a highly saturated source. It is best to limit our butter intake and replace it with a fat such as a monounsaturated oil, such as olive oil or canola oil. OR…less fat overall….OR a combination of doing BOTH of these things….is BEST OF ALL!!!!But wait..., one more question, you say? How does margarine enter into all of this? Unless the margarine is one of the completely fat free margarines, it probably contains a certain percentage of trans fat because hydrogenation increases the shelf life of the product and makes it more solid at room temperature. Our best defense is to carefully read labels and stay educated to make wise choices.
Kathy Campbell earned a Bachelor of Science degree from Indiana University of Pennsylvania. Kathy loves to eat good food and had to find a way to improve health and control weight, while enjoying all her favorite foods. Since there was no program available, Kathy had to design it herself, and has since helped thousands of other people do the same thing for themselves!
How confusing is the information we hear about ‘trans fat’ and how it is harmful to us! We hear we should avoid it, okay that we get that message. But where is it found, this ‘trans fat’, and how do we avoid it? To make matters worse, what about butter? Is butter the healthy alternative? If so, why have we previously heard for years that butter is a saturated fat and is also to be avoided….WOW! Is any food safe, or are all foods bad? What should we do, quit eating altogether (no way!!)?
First of all, allow me to explain ‘trans fat’. Trans fat is man made. It is produced when our food production plants start with oil, then force hydrogen into the oil to make it more solid at room temperature. This is done for several reasons: it makes the fat have a longer shelf life, therefore acting as a preservative, to some degree. Also, the ‘hydrogenated’ oil is much less expensive for food companies to use, thereby saving them money (and perhaps keeping our costs down when we purchase the products it is made from). Another benefit to using trans (hydrogenated) fat in the cookies, cakes, crackers, etc. (and frying with it), is that the quality of the baked or fried product seems to be a crisper, or a chewier product, which we all like.
What are the downsides to using trans fats in baking, cooking and frying? Before hydrogenation, we started with an oil, which had a high percentage of unsaturated fat. Unsaturated fats are less likely to encourage the buildup of plaque in our arteries. But, when the hydrogenation is done, it transforms the oil into a completely different fat that actually does the opposite – it encourages plaque buildup in our arteries, instead of the opposite! {And another point to remember, don’t let the following words on a package fool you; if it reads ‘partially hydrogenated’, it is just as potentially harmful to us as ‘hydrogenated’! This is just a play on words to make us think it is not as bad, so beware!}.
What is the alternative, and what can we do? If you enjoy the convenience of buying your cookies, cakes, crackers (instead of making them yourself), then put the pressure on the food companies to use unsaturated fats in their products. In addition, if you buy a low or reduced fat product, it has to have less harmful fat…why? Because it has less fat overall!!
Now to the butter issue I mentioned earlier. Here’s a fact that is as true as it always has been: butter is a saturated fat. Saturated fats also encourage the buildup of plaque in our arteries. Saturated fats are found in milk (except skim or fat free), cheeses, butter, meat and meat fat, and also coconut and palm kernel oil.. We all need to limit our intake of saturated fat as much as possible. The recommendation is to limit saturated fat to no more than 1/3 of the total fat we consume (less is better), and our total fat should be 30 % or less of our caloric intake each day. Sound impossible to compute? Very difficult to figure on our own, but easy with the right help.
So back to butter; is it good or not so good? While butter is not man made (it comes from a natural source…cream), it is still made from an animal source which is a highly saturated source. It is best to limit our butter intake and replace it with a fat such as a monounsaturated oil, such as olive oil or canola oil. OR…less fat overall….OR a combination of doing BOTH of these things….is BEST OF ALL!!!!But wait..., one more question, you say? How does margarine enter into all of this? Unless the margarine is one of the completely fat free margarines, it probably contains a certain percentage of trans fat because hydrogenation increases the shelf life of the product and makes it more solid at room temperature. Our best defense is to carefully read labels and stay educated to make wise choices.
Kathy Campbell earned a Bachelor of Science degree from Indiana University of Pennsylvania. Kathy loves to eat good food and had to find a way to improve health and control weight, while enjoying all her favorite foods. Since there was no program available, Kathy had to design it herself, and has since helped thousands of other people do the same thing for themselves!
PEPpy Apple Crisp
6 cups sliced apples
3/4 cup sugar
3 TBLS. flour
1/2 tsp. cinnamon
2 TBLS. Parkay fat free liquid margarine
Topping:
1/2 cup dry oats
1/2 cup flour
1/2 cup brown sugar (not packed)
1/4 tsp. baking powder
1/8 tsp. baking soda
3 tbsp. Parkay fat free liquid margarine
Spray a baking dish with cooking spray. Mix together the first four ingredients, put in sprayed dish. In bowl. combine oats, flour, brown sugar, baking powder, baking soda. Mix in margarine until crumbles form. Sprinkle over apple mixture. Bake @ 350 degrees for 55 - 60 minutes or until apples are tender and topping is golden.Makes 12 servings.
Each serving in PEP Counts = 2 1/2 breads
3/4 cup sugar
3 TBLS. flour
1/2 tsp. cinnamon
2 TBLS. Parkay fat free liquid margarine
Topping:
1/2 cup dry oats
1/2 cup flour
1/2 cup brown sugar (not packed)
1/4 tsp. baking powder
1/8 tsp. baking soda
3 tbsp. Parkay fat free liquid margarine
Spray a baking dish with cooking spray. Mix together the first four ingredients, put in sprayed dish. In bowl. combine oats, flour, brown sugar, baking powder, baking soda. Mix in margarine until crumbles form. Sprinkle over apple mixture. Bake @ 350 degrees for 55 - 60 minutes or until apples are tender and topping is golden.Makes 12 servings.
Each serving in PEP Counts = 2 1/2 breads
Layered Pineapple Dream
1/4 cup brown sugar, not packed
1 can pineapple chunks, in own juice, not syrup...reserve 3/4 cup juice
1 cup skim milk
1 pkg. sugar free vanilla instant pudding
8 oz. Cool Whip Free1 pkg. (12 oz.)
EITHER Entenmann's fat free pound cake OR angelfood cake
1/2 cup chopped maraschino cherries
Stir brown sugar into pineapple juice....set aside. Pour milk into medium bowl and add pudding mix. Beat with wire whisk 30 seconds. Let stand 2 minutes....then gently fold in whipped topping.
Arrange half of the cake, cut into cubes in 9 X 13 inch pan. Drizzle half of the juice mixture over cake. Layer half of the pineapple chunks, chopped cherries and pudding mixture over cake, repeat layers, drizzling with remaining juice and ending with pudding mixture.
Cut into 16 servings, each serving = 3 breads OR 1 fruit and 2 1/2 breads in PEP Counts
1 can pineapple chunks, in own juice, not syrup...reserve 3/4 cup juice
1 cup skim milk
1 pkg. sugar free vanilla instant pudding
8 oz. Cool Whip Free1 pkg. (12 oz.)
EITHER Entenmann's fat free pound cake OR angelfood cake
1/2 cup chopped maraschino cherries
Stir brown sugar into pineapple juice....set aside. Pour milk into medium bowl and add pudding mix. Beat with wire whisk 30 seconds. Let stand 2 minutes....then gently fold in whipped topping.
Arrange half of the cake, cut into cubes in 9 X 13 inch pan. Drizzle half of the juice mixture over cake. Layer half of the pineapple chunks, chopped cherries and pudding mixture over cake, repeat layers, drizzling with remaining juice and ending with pudding mixture.
Cut into 16 servings, each serving = 3 breads OR 1 fruit and 2 1/2 breads in PEP Counts
Creamy Chicken Parmesan......PEP Style!!
2 - 4 oz. chicken breasts
2 cups skim milk
1 cup skim milk
4 - 6 TBLS. flour (can be whole wheat flour...or all white)
salt, pepper, spices to taste
dried minced onion
garlic
1/2 cup ff liquid Parkay margarine
1/2 cup parmesan cheese
Brown chicken, add small amount of water, cook and brown again when liquid evaporates
Add ff Parkay, dried minced onion and 2 cups skim milk...simmer with all spices
Mix 1 cup skim milk and flour....add and boil until thick...add parmesan cheese and veggies....maybe 2 or 3 cups veggies.
Serve over pasta (count pasta separately)Each 4 oz. chicken breast plus 1 cup sauce and veggies
Each serving in PEP Counts = 1 1/2 veges, 2 breads, 5 meats, 1/2 fat
2 cups skim milk
1 cup skim milk
4 - 6 TBLS. flour (can be whole wheat flour...or all white)
salt, pepper, spices to taste
dried minced onion
garlic
1/2 cup ff liquid Parkay margarine
1/2 cup parmesan cheese
Brown chicken, add small amount of water, cook and brown again when liquid evaporates
Add ff Parkay, dried minced onion and 2 cups skim milk...simmer with all spices
Mix 1 cup skim milk and flour....add and boil until thick...add parmesan cheese and veggies....maybe 2 or 3 cups veggies.
Serve over pasta (count pasta separately)Each 4 oz. chicken breast plus 1 cup sauce and veggies
Each serving in PEP Counts = 1 1/2 veges, 2 breads, 5 meats, 1/2 fat
Layered Pumpkin Dessert
1 package (15 ounces)
Light Hostess Twinkies (10 Twinkies)
1 package (8 ounces) fat free cream cheese, softened
1 cup confectioners' sugar
1 container (8 ounces) fat free frozen nondairy whipped topping, thawed, divided
2 packages (3.4 ounces each) instant vanilla pudding
1 can (15 ounces) pumpkin
1 ½ teaspoons pumpkin pie spice
1 cup skim milk
Additional pumpkin pie spice
Slice Twinkies in half lengthwise and place cream-side up, in single layer in 9 x 13-inch baking dish. Using a mixer, blend together cream cheese, confectioners' sugar and ½ of whipped topping until smooth. Spread evenly over Twinkies.
Combine pudding mix, pumpkin, pumpkin pie spice and milk. Whisk until well blended and layer over cream cheese mixture. Carefully spread remaining whipped topping over pumpkin. Lightly sprinkle with pumpkin pie spice. Refrigerate several hours or until set.
Makes 12 servings.
Each serving in PEP Counts = 4 breads, 1 fat
Tri-Color Stuffed Peppers
Prep Time:15 minTotal Time:65 min
Makes:6 servings, one stuffed pepper half each
1/2 pound 96% lean ground beef
1 pkg. (10 oz.) frozen whole kernel corn
1-1/2 cups fat free Thick 'N Chunky Salsa
1-1/2 cups cooked instant brown rice
1 cup KRAFT 2% Milk Shredded Reduced Fat Colby & Monterey Jack Cheese, divided
1 each: large red, yellow and green bell pepper, cut lengthwise in half, seeds removed
1/2 cup water
1 pkg. (10 oz.) frozen whole kernel corn
1-1/2 cups fat free Thick 'N Chunky Salsa
1-1/2 cups cooked instant brown rice
1 cup KRAFT 2% Milk Shredded Reduced Fat Colby & Monterey Jack Cheese, divided
1 each: large red, yellow and green bell pepper, cut lengthwise in half, seeds removed
1/2 cup water
PREHEAT oven to 400°F . Mix ground burger, corn and salsa in large nonstick skillet; cook on medium heat 10 min. or until heated through, stirring frequently. Remove from heat. Add rice and 1/2 cup of the cheese; mix well.
SPOON burger mixture evenly into pepper halves; place in 13x9-inch baking dish. Pour water into dish; cover with foil.
BAKE 30 - 40 min. Uncover; sprinkle with remaining 1/2 cup cheese. Bake an additional 10 min. or until burger mixture is heated through and cheese is melted.
PEP Counts for each pepper half = 1 vege, 1 1/4 breads, 2 meats, 1 1/4 fats
Cheesy Stuffed Shells
Prep Time: 30 minTotal Time: 57 min
Makes: 5 servings, 4 stuffed shells each
1 container (16 oz.) Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese, divided
1/4 cup KRAFT 100% Grated Parmesan Cheese
1 tsp. Italian seasoning
20 medium pasta shells, cooked, drained
1 jar (26 oz.) Ragu Light (fat free) spaghetti sauce
1 large tomato, chopped
PREHEAT oven to 400°F. Mix cottage cheese, spinach, 1/2 cup of the mozzarella cheese, Parmesan cheese and Italian seasoning until well blended. Spoon 1 heaping Tbsp. of the cheese mixture evenly into each pasta shell.
COMBINE spaghetti sauce and tomatoes; spoon half of the sauce mixture into 13x9-inch baking dish. Place shells, filled sides up, in baking dish. Spoon remaining sauce mixture over shells. Cover with foil.
BAKE 25 min. or until heated through. Uncover; top with remaining 1/2 cup mozzarella cheese. Bake, uncovered, an additional 2 min. or until cheese is melted.
5 servings, 4 shells each
Each serving in PEP Counts = 3 vegetables, 2 breads, 2 1/2 meats, 1 fat OR
3 breads, 2 1/2 meats, 1 fat
Is 'Dieting' A Good Idea?
by Kathy Campbell, Bachelor of Science, Dietetics
Have you ever wondered why we lose much of our reasoning power from the end of November through the end of the year? For starters, there is Thanksgiving Day -- all that wonderful food, the foods we love...spread out from one end of the table to the other. That's one meal, but then we have the leftovers!
Just as soon as we finish all that, comes the holiday preparations, with tree decorating, shopping and cookies (lots and lots of cookies! And, did I mention cookies?). How about those end of year holiday parties that stretch from the first week in December until after the first of the year? Fun, fun, fun...food, food, food!
Americans tend to think about eating in terms of 'all or nothing'. By that, I mean, we are either eating with wild abandon, or afraid to eat. Think about the first couple of months of the year, the determination we feel about our New Year's resolutions to eat better and (maybe) to lose weight. It's then that we begin to think about foods as 'bad'. But, are certain types of foods really 'bad' or is it, instead, our eating attitudes that determine how much of a certain food is enough....or too much?
As an example, let's look at carbohydrates: carbs are in breads, pastas, cereals, potatoes, rice, beans, vegetables, fruit, sugar, honey, molasses, alcoholic beverages, even in milk! To eliminate carbs is to eliminate many foods that supply our bodies with needed vitamins, minerals, fiber, and easily accessible energy (think about athletes who load up on carbs before a workout). No, eliminating them is not the answer -- controlling them on a consistent basis, that's the answer! Consistent means even during the holidays. Impossible, you say? Not really.
Clarification is in order here. We can enjoy eating all the time if we keep a few simple things in mind. First, all foods have a unique combination of one, two or three of the major nutrients -- protein, carbohydrate and fat. Each day, our body has a need for all three of the major nutrients in a certain amount (of each). Protein is needed at approximately 15 - 25 % of our daily food intake. Carbohydrate is needed at approximately 45-55% of our day's eating, and fat at about 30% (or a little less). These are the percentages that are recommended for a healthy body. Think of each day as a fresh start. Don't have the attitude, "I've already eaten so much today, I might as well just keep on eating, and worry about it tomorrow." Why make it worse than it already is?
And, conversely , don't be afraid to eat enough. Our body is designed to run on fuel (food), and if we don't give it enough, it will slow down it's metabolism to conserve -- precisely what we don't want to do!!
Next, try to listen to your internal cue that tells you when you have had enough to eat for the time being. This isn't always easy with delicious, tempting foods all around us, but do the best you can. Going out where food is served with a little bit of determination, for example, goes a long way toward helping us control what and how much we eat.
The last point to make today is that many foods and recipes contain a high percentage of fat. Try looking for recipes that trim some of the fat. You will find they are delicious and your entire family will not know the difference between the lower fat version and the regular one. Since fat is highly concentrated in calories (much more then either protein or carbohydrate, by weight), by eliminating much of the fat, you eliminate many of the calories! Hence, you can eat more!!
Relax and enjoy eating. Don't stress too much about all of this -- just be aware of the few facts mentioned here, and keep them in mind. Healthy, but enjoyable eating is important for all of us ALL year round!!
Have you ever wondered why we lose much of our reasoning power from the end of November through the end of the year? For starters, there is Thanksgiving Day -- all that wonderful food, the foods we love...spread out from one end of the table to the other. That's one meal, but then we have the leftovers!
Just as soon as we finish all that, comes the holiday preparations, with tree decorating, shopping and cookies (lots and lots of cookies! And, did I mention cookies?). How about those end of year holiday parties that stretch from the first week in December until after the first of the year? Fun, fun, fun...food, food, food!
Americans tend to think about eating in terms of 'all or nothing'. By that, I mean, we are either eating with wild abandon, or afraid to eat. Think about the first couple of months of the year, the determination we feel about our New Year's resolutions to eat better and (maybe) to lose weight. It's then that we begin to think about foods as 'bad'. But, are certain types of foods really 'bad' or is it, instead, our eating attitudes that determine how much of a certain food is enough....or too much?
As an example, let's look at carbohydrates: carbs are in breads, pastas, cereals, potatoes, rice, beans, vegetables, fruit, sugar, honey, molasses, alcoholic beverages, even in milk! To eliminate carbs is to eliminate many foods that supply our bodies with needed vitamins, minerals, fiber, and easily accessible energy (think about athletes who load up on carbs before a workout). No, eliminating them is not the answer -- controlling them on a consistent basis, that's the answer! Consistent means even during the holidays. Impossible, you say? Not really.
Clarification is in order here. We can enjoy eating all the time if we keep a few simple things in mind. First, all foods have a unique combination of one, two or three of the major nutrients -- protein, carbohydrate and fat. Each day, our body has a need for all three of the major nutrients in a certain amount (of each). Protein is needed at approximately 15 - 25 % of our daily food intake. Carbohydrate is needed at approximately 45-55% of our day's eating, and fat at about 30% (or a little less). These are the percentages that are recommended for a healthy body. Think of each day as a fresh start. Don't have the attitude, "I've already eaten so much today, I might as well just keep on eating, and worry about it tomorrow." Why make it worse than it already is?
And, conversely , don't be afraid to eat enough. Our body is designed to run on fuel (food), and if we don't give it enough, it will slow down it's metabolism to conserve -- precisely what we don't want to do!!
Next, try to listen to your internal cue that tells you when you have had enough to eat for the time being. This isn't always easy with delicious, tempting foods all around us, but do the best you can. Going out where food is served with a little bit of determination, for example, goes a long way toward helping us control what and how much we eat.
The last point to make today is that many foods and recipes contain a high percentage of fat. Try looking for recipes that trim some of the fat. You will find they are delicious and your entire family will not know the difference between the lower fat version and the regular one. Since fat is highly concentrated in calories (much more then either protein or carbohydrate, by weight), by eliminating much of the fat, you eliminate many of the calories! Hence, you can eat more!!
Relax and enjoy eating. Don't stress too much about all of this -- just be aware of the few facts mentioned here, and keep them in mind. Healthy, but enjoyable eating is important for all of us ALL year round!!
Don't think diet! Think PEP!
PEP is completely custom designed for you!
HERE IT IS! The phenomenal WEIGHT LOSS and HEALTH CONTROL program that you have waited for!
More effective than any diet, this innovative breakthrough (not a diet), PEP, Personalized Eating Plan does all this:
Designed to your exact age, weight, activity, height, gender, and food prefernces!
Maximizes your metabolism!
Boosts energy and stamina!
Offers more fun and variety of foods than diets!
Eliminates cravings & hunger - LOTS OF FOOD - more than ANY diet!
You work one-on-one with PEP founder, Kathy Campbell, Bachelor of Science, Dietetics!
NO special foods, powders, pills, or extra exercise!
Gives more PERMANENT results as a healthy, natural lifestyle change for the better!
Offers dramatic short- and long-term HEALTH benefits!
Provides wellness and prevention through customized, balanced percentages of protein, carbohydrate and fat!
HERE IT IS! The phenomenal WEIGHT LOSS and HEALTH CONTROL program that you have waited for!
More effective than any diet, this innovative breakthrough (not a diet), PEP, Personalized Eating Plan does all this:
Designed to your exact age, weight, activity, height, gender, and food prefernces!
Maximizes your metabolism!
Boosts energy and stamina!
Offers more fun and variety of foods than diets!
Eliminates cravings & hunger - LOTS OF FOOD - more than ANY diet!
You work one-on-one with PEP founder, Kathy Campbell, Bachelor of Science, Dietetics!
NO special foods, powders, pills, or extra exercise!
Gives more PERMANENT results as a healthy, natural lifestyle change for the better!
Offers dramatic short- and long-term HEALTH benefits!
Provides wellness and prevention through customized, balanced percentages of protein, carbohydrate and fat!
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