Personalized Eating Plan

Thought for the week:

2011-10-11T10:36:00.001-04:00

Don't worry about yesterday or tomorrow. Focus on what you can do today to make smarter (and enjoyable) choices! The 'todays' will add up!

Ginger Pear Muffins

2011-08-23T13:56:00.000-04:00

Ginger Pear Muffins

1 1/2 cup whole wheat flour
1/2 cup oat flour

1 tsp baking powder

1/2 tsp salt

1/2 tsp nutmeg
3/4 cup skim milk
3/4 cup sucanat (or unpacked brown sugar can be used)
1/4 cup Fat Free margarine spray
1 egg
1 cup peeled & chopped pears (~ 1/2 inch cubes)
2 TBS chopped crystalized ginger

Makes 12 muffins. Bake in 400 degree oven for 20 minutes or until toothpick inserted comes out clean.

LaNette Chittenden's PEP Testimonial!

2010-06-07T11:03:00.000-04:00

http://www.facebook.com/note.php?note_id=402667764854&id=1328223174

Baked Chicken and Dumplings!

2010-03-18T19:02:00.000-04:00

Vegetable cooking spray
1/2 cup fat free milk
1 tablespoon vegetable oil

1 cup flour
2 teaspoons baking powder
1/4 teaspoon salt
6 boneless skinless chicken breast halves, uncooked, completely trimmed of fat
1 medium onion, finely chopped
2 stalks celery, coarsely chopped
1 (10 ounce) package frozen sliced carrots
1/2 teaspoon dried sage, crushed
1/4 teaspoon ground pepper
2 (13 3/4 ounce) cans 100% fat free chicken broth

Heat oven to 325 degrees F. Coat a 2 1/2-quart casserole
with cooking spray.

In a medium bowl, combine milk and oil. Gradually stir in flour, baking powder, and salt. Mix well into a dough consistency and set aside.

Place chicken breasts in bottom of casserole. Cover chicken with onion, celery, and carrots. Evenly sprinkle sage and pepper over vegetables; pour broth over dish.

Using the dough mixture, form 2-inch balls and drop into casserole. Cover tightly and bake for 1 1/2 hours.

6 servings, Each serving in PEP Counts =

1 veggie, 1 1/4 breads, 4 meats, 1/2 fat

PEP Slow Cooker Chili

2010-03-17T19:58:00.000-04:00

1 ½ pounds 96% lean ground beef

2 - 15 oz. cans kidney beans

½ cup chopped onion

½ cup chopped celery

½ cup chopped green or red sweet pepper

1 – 29 oz. can diced tomatoes

8 oz. can tomato sauce

Salt, pepper, chili powder, garlic (to taste)

Brown ground beef in cooking spray. Put all ingredients in slow cooker, and cook on low for 6 to 10 hours.

Makes 10 cups.

Each cup in PEP Counts = 2 ½ breads, 2 ½ meats, 1 ¼ fats

Facts and Myths About Calcium

2010-03-17T19:32:00.002-04:00

by Kathy Campbell, Bachelor of Science, Dietetics

Osteoporosis.....that's something our grandma had and maybe our mom, but can we avoid it by taking a supplement or having that bowl of cereal in the morning, right? And, of course, men don't get the disease, only women, correct?

Let's start by explaining a bit about our body from the time we are born. As babies and children (actually up to our early 20's), the body absorbs a high percentage of the calcium in the foods we eat and drink. The body is building it's bone density, which means the bones are filling it's pores to make them as solid as possible (provided we consume the calcium). By our mid 20's, this process slows somewhat. More of our calcium intake is excreted, rather than absorbed, so it becomes more important for us to find ways to keep our bones solid. The older we get, the more important this becomes.

Another fact about our body: the human blood level of calcium is strictly regulated by the body to an exact percentage; this happens whether we consume foods with calcium or not.    If we do not consume very much calcium, our blood
concentration will be maintained by removing some of the calcium from our....you guessed it, our BONES! You can see why we need to build and protect our bone density as it becomes harder to rebuild it as the years progress.

Men can get osteoporosis, too. The reason we don't see quite as much in men is because they have larger bones, so they have larger stores of calcium, and also because their life expectancy is younger than in women.

Women, however, have a protective factor while they produce estrogen, helping them protect their bones, provided they consume enough calcium in their diet. Unfortunately, many women and men alike, fall short of getting enough calcium. Some people do take calcium supplements, however, and that does help. Many feel it is best to get most of our calcium from our diet, then enhance that with a supplement.

Another thing we can do to help ourselves is to get regular weight-bearing exercise; this, of course, means putting our weight on our feet and walking or other activity. The more we do, the better our bones 'hang on' to density.

Some women decide to take estrogen replacement therapy after menopause, which can help them maintain their bone density. What they must remember, however, is the body cannot absorb calcium unless they are consuming it, so a diet adequate in calcium MUST accompany the medication or that benefit will be reduced or lost.   Again, calcium supplements can be very helpful.

Additional tips when consuming calcium foods or supplements include: a source of vitamin C at the same time enhances absorption, getting enough vitamin D and magnesium is important, too.

Bottom line, learn to enjoy calcium-rich foods and beverages. If you are worried about too many calories and/or cholesterol, go with low fat or fat free dairy products. If you are physically able, get out and do that weight-bearing exercise every chance you get!   Supplements, especially for women and people at high risk for osteoporosis, is usually a good idea to enhance an overall system to protect our bones (check with your doctor if in doubt).

Here Come The Holidays -- Enjoy and Stay Healthy!

2010-03-17T19:27:00.001-04:00

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! This is not a time of year to be thinking about eating healthy.....or is it?

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 weeks in January, 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 still enjoy the holiday eating 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?

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 to a party 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 holiday foods usually mean high 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 the holiday 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 eating is important for all of us ALL year round!!
HAPPY HOLIDAYS!

Multi-Grain Waffles

2009-11-15T17:01:00.006-05:00

From EatingWell: Spring 2003

Traditional waffles are a butter-laden, high-carb indulgence, but they make the transition to good fats and smart carbs beautifully, yielding crisp, nutty-tasting waffles with all the sweet pleasure of the original. The batter can also be used for pancakes.

8 servings, 2 waffles each

Active Time: 30 minutes

Total Time: 45 minutes

Ingredients

2 cups buttermilk
1/2 cup old-fashioned rolled oats
2/3 cup whole-wheat flour
2/3 cup all-purpose flour
1/4 cup toasted wheat germ, or cornmeal
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
2 large eggs, lightly beaten
1/4 cup packed brown sugar
1 tablespoon canola oil
2 teaspoons vanilla extract

Preparation

Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

Tips & Notes

Make Ahead Tip: Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.

Nutrition

Per serving: 188 calories; 4 g fat (1 g sat, 2 g mono); 55 mg cholesterol; 30 g carbohydrates; 8 g protein; 3 g fiber; 328 mg sodium; 227 mg potassium.
Nutrition Bonus: 144 mg calcium (14% dv).

Turkey Day Done Lowfat!

2009-11-15T16:48:00.002-05:00

Hey there, PEP people!

Are you cooking for the big turkey day? OR, are you taking a dish to share? Either way, here are some great ways to prepare the foods you make, low fat or no fat, and DELICIOUS! Don't tell the guests they are not eating tons of fat -- no one will know!

1) As far as the turkey itself, you have a couple of choices. Either buy just the turkey breast -- all white meat and less fat -- just rim any excess fat from the ends and under the skin before cooking. OR a whole turkey -- again, trim all excess fat that is under the skin and around the turkey before baking and roasting. This makes a leaner broth/gravy!

2) Stuffing/dressing -- Either use fresh bread cubes or dried bread cubes (we recommend fresh). Layer bread, chopped onion or dried minced onion, celery, garlic, poultry seasoning, salt, pepper, Fat Free Parkay (or ICBINB) spray margarine, Molly McButter sprinkles (if desired). Layer all several times over and over. Pour fat free chicken broth over top. Either stuff into turkey or place in very large baking dish, sprayed liberally with nonstick cooking spray.....open several times during baking to stir and pour more fat free broth.

3) Mashed potatoes -- We recommend scrubbing potatoes and taking off all "spots", wrap potatoes in plastic wrap (2 potatoes to a wrap), microwave until very tender, place all potatoes in large mixing bowl while still VERY HOT, use mixer and mix with fat free margarine, salt, pepper, Molly McButter/garlic as desired, fat free milk. Whip until creamy!

4) Gravy -- If your broth is low fat, thicken with a mixture of cold water and flour, salt, pepper to taste.

5) Candied sweet potatoes -- Cook sweet potatoes (bake or boil). Spray a baking dish liberally with nonstick cooking spray. In separate bowl, mix together brown sugar and flour (about 5 parts sugar to 1 part flour). Sprinkle sugar mixture over potatoes, cut into slices in baking dish...drizzle with fat free margarine over top. Cover with foil and bake for about 45 minutes.

6) Green bean casserole -- Mix green beans (either canned or fresh cooked), low fat cream of mushroom soup (98% fat free), a little fat free milk to thin as desired. Place in casserole dish, sprayed with nonstick cooking spray. Top with crushed reduced fat Ritz crackers, mixed with fat free margarine. Bake 1/2 hour.

7) Corn bread/muffins -- The easiest way is to buy Krusteaz FAT FREE (read the label to make sure) mixes...mix with water and bake; OR If using a recipe, contact PEP to see what modifications work best (i.e, applesauce/nonfat yogurt..etc...instead of oil, shortening or butter).

8) Cranberry sauce/jello salads -- Many times, these are already fat free (unless cream cheese, whipped cream, or the addition of nuts). Note: If making a recipe, contact PEP.

9) Pumpkin pie -- Crust: If using a "bought crust", compare labels and find the lowest fat grams per 1/8th single crust. If making your own crust, either use HALF THE AMOUNT of shortening and more ice water, OR:

Fat free (not flakey) crust -- in bowl, put flour, salt (less), fat free margarine, ice water to make rollable. Spray pie plate liberally and place crust, fill.

Pumpkin filling -- use your favorite recipe, except substitute canned, evaporated FAT FREE milk (note: nuts/butter add fat), and top with fat free whipped topping!

What do you think; can you do this? OF COURSE YOU CAN!

If going somewhere else for dinner, take back some control by taking a couple of dishes. And, feel free to contact PEP for other recipe modifications/PEP counts!

Relax and have a wonderful turkey dinner!

Contact me soon!

Kathy

(352) 241-9427 -- PEP

www.personalizedeatingplan.com

Blueberry Cobbler, PEP Style!

2009-11-15T16:47:00.001-05:00

Easy to make, try it with any unsweetened fruit!

1 quart fresh blueberries
1/2 cup sugar
1/2 cup Splenda for baking (optional)
2 TBLS. flour
1 TBLS. almond extract (optional)

Cobbler topping:
1 egg, beaten
1/4 cup nonfat plain yogurt
1/2 cup fat free milk
2 TBLS. fat free Parkay spray margarine
1/4 cup sugar
1/4 cup Splenda for baking (optional)
flour to thicken (about 3/4 to 1 cup), either white or whole wheat
1 1/2 TBLS. baking powder

Spray a square baking dish well with cooking spray. Arrange blueberries in dish, sprinkle evenly with flour, sugar, Spenda, and almond extract.

Mix together all the ingredients for the topping in a separate small mixing bowl. Spread over the blueberries and spray top with cooking spray. Bake at 400 degrees for about 45 minutes to 1 hour, placing foil over the top when it gets brown to prevent over-browning.

Serve with fat free milk, fat free whipped topping, or fat free ice cream (all counted separately), while still warm. Delicious!

Facts and Myths About Calcium

2008-07-10T12:43:00.004-04:00

by Kathy Campbell, Bachelor of Science, Dietetics

Osteoporosis.....that's something our grandma had and maybe our mom, but can we avoid it by taking a supplement or having that bowl of cereal in the morning, right? And, of course, men don't get the disease, only women, correct?

Let's start by explaining a bit about our body from the time we are born. As babies and children (actually up to our early 20's), the body absorbs a high percentage of the calcium in the foods we eat and drink. The body is building it's bone density, which means the bones are filling it's pores to make them as solid as possible (provided we consume the calcium). By our mid 20's, this process slows somewhat. More of our calcium intake is excreted, rather than absorbed, so it becomes more important for us to find ways to keep our bones solid. The older we get, the more important this becomes.

Another fact about our body: the human blood level of calcium is strictly regulated by the body to an exact percentage; this happens whether we consume foods with calcium or not. If we do not consume very much calcium, our blood concentration will be maintained by removing some of the calcium from our....you guessed it, our BONES! You can see why we need to build and protect our bone density as it becomes harder to rebuild it as the years progress.

Men can get osteoporosis, too. The reason we don't see quite as much in men is because they have larger bones, so they have larger stores of calcium, and also because their life expectancy is younger than in women.

Women, however, have a protective factor while they produce estrogen, helping them protect their bones, provided they consume enough calcium in their diet. Unfortunately, many women and men alike, fall short of getting enough calcium. Some people do take calcium supplements, however, and that does help. Many feel it is best to get most of our calcium from our diet, then enhance that with a supplement.

Another thing we can do to help ourselves is to get regular weight-bearing exercise; this, of course, means putting our weight on our feet and walking or other activity. The more we do, the better our bones 'hang on' to density.

Some women decide to take estrogen replacement therapy after menopause, which can help them maintain their bone density. What they must remember, however, is the body cannot absorb calcium unless they are consuming it, so a diet adequate in calcium MUST accompany the medication or that benefit will be reduced or lost. Again, calcium supplements can be very helpful.

Additional tips when consuming calcium foods or supplements include: a source of vitamin C at the same time enhances absorption, getting enough vitamin D and magnesium is important, too.

Bottom line, learn to enjoy calcium-rich foods and beverages. If you are worried about too many calories and/or cholesterol, go with low fat or fat free dairy products. If you are physically able, get out and do that weight-bearing exercise every chance you get! Supplements, especially for women and people at high risk for osteoporosis, are usually a good idea to enhance an overall system to protect our bones (check with your doctor if in doubt).

submitted by: Kathy Campbell, Bachelor of Science, Dietetics

Mouth-Watering Poppy Seed Bread

2008-05-14T21:31:00.003-04:00

Serves: 16

INGREDIENTS
1/2 cup fat free sour cream
1 cup egg substitute
1/4 cup cooking sherry (or water or skim milk)
1/3 cup poppy seeds
1 cup applesauce
1 package instant fat free, sugar free vanilla pudding
1 package yellow cake mix

DIRECTIONS
1. In a bowl, mix all ingredients together for the time required by the cake mix instructions.
2. Pour batter into two (2) sprayed loaf pans (2/3 full).
3. Bake at 375 degrees for 35-40 minutes or until inserted toothpick to the center comes out clean.

Makes 16 total slices, each slice in PEP Counts = 2 breads, 1 1/4 fats

Apricot Jello Salad

2008-05-12T19:27:00.003-04:00

1 large or 2 small sugar free packages apricot jello
2 cups boiling water
1 - 20 oz. can crushed pineapple in its own juice
1 - 11 oz. can mandarin oranges
1 cup fat free sour cream

Do not drain pineapple or oranges. Dissolve jello with hot water. Add fruit. Chill until slightly firm. Stir in fat free sour cream. Chill overnight.

Makes 12 servings.

Each serving in PEP Counts = either 3/4 fruit and 1 bread OR 1 1/2 breads

BBQ Salmon

2008-05-12T19:25:00.003-04:00

Prep Time: 5 minTotal Time: 17 minMakes: 4 ervings

1/2 cup Barbecue Sauce
1 1/2 Tbsp. brown sugar
1 green onion, sliced
4 salmon fillets or steaks (1 lb.)

PREHEAT greased grill to medium-high heat. Mix barbecue sauce, brown sugar and onions until well blended.

GRILL salmon 4 min. on each side. Brush generously with the barbecue sauce mixture. Continue grilling 2 to 4 min. or until salmon flakes easily with fork, turning occasionally and brushing with the remaining barbecue sauce mixture.

SERVE with hot cooked rice (count rice separately)

Each serving salmon (1/4th of recipe) in PEP Counts = 1/4 bread and 4 meats .

Sweet-and-Spicy Beef Stir-Fry

2008-05-12T17:31:00.002-04:00

Makes: 4 servings, 1 cup beef mixture and 3/4 cup rice each
1 lb. extra lean beef (all fat removed), cut into 1-inch pieces
3 cups chopped mixed fresh vegetables (red and green peppers, baby carrots, mushrooms, onions and snow peas)
1 clove garlic, minced
1/4 cup Fat Free CATALINA Dressing
2 Tbsp. soy sauce
1/4 tsp. crushed red pepper
3 cups hot cooked rice or noodles

COOK and stir beef in cooking spray in large skillet on high heat 3 min. Add vegetables and garlic; cook and stir 10 to 12 min. or until beef is lightly browned.

ADD remaining ingredients; cook an additional 2 min. or until beef is cooked through and vegetables are crisp-tender, stirring occasionally.

SERVE over rice.

Each serving in PEP Counts (4 servings) = 1 1/2 veges, 2 1/4 breads, 4 meats, 2 fats

Easy PEP Lasagna

2008-04-16T16:42:00.006-04:00

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

K's Fruit 'N Fiber Cookies

2008-04-16T16:41:00.003-04:00

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

PEPpy Peanut Butter Cookies (with milk chocolate chips...yum!)

2008-04-16T16:39:00.003-04:00

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

K's Spaghetti Sauce

2008-04-16T16:36:00.004-04:00

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

The Truth about Trans Fat and Saturated Fat

2008-04-16T16:34:00.002-04:00

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!

PEPpy Apple Crisp

2008-04-16T16:32:00.003-04:00

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

Layered Pineapple Dream

2008-04-16T16:31:00.004-04:00

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

Creamy Chicken Parmesan......PEP Style!!

2008-04-16T16:30:00.004-04:00

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

Layered Pumpkin Dessert

2008-04-16T16:27:00.005-04:00

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

2008-04-16T16:26:00.006-04:00

Prep Time:15 min
Total 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

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

2008-04-16T16:21:00.006-04:00

Prep Time: 30 min
Total 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?

2008-04-16T16:20:00.002-04:00

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!!

Don't think diet! Think PEP!

2008-04-16T16:02:00.003-04:00

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!