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You are receiving this newsletter as a member through yahoogroups. Welcome to Diet-Depot-Newsletter - Issue 13
How are you today?
Today's Issue will deal with Fats....
The pros and cons of different Fats in foods and our diets.
Are you ready for the truth?
ALSO
Please enjoy the recipes that I have included below...
Contents
1. Sponsored Ads
2. Low Fat Cooking Tips
3. Did you know?
4. How much Body Fat do you have?
5. Article - The Fat Facts about Fat
6. You can choose many healthy low fat foods for your diet
7. Resourceful Links
8. Books about Fat and Cookbooks through Amazon
9. Recipes
10.George Foreman for less Fat
11.Newsletter Closure
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Laws of Humor_Recipes
It's 6:00 PM. Do you know what you are making
for dinner? Looking for a special recipe? Have recipes or tips you would love to share? If so come join the LOH Recipes E-Zine. Join Scarlet 6 days a week as she shares with you some of the most mouth watering recipes found on the web...You'll be glad you did. Subscribe e-mail: lawsofhumor_recipes-subscribe@... Low Fat Cooking Tips
Plain nonfat yogurt can replace sour cream in many recipes.
(To help maintain the texture, stir in 1 tablespoon of cornstarch
for each cup of yogurt that you use in cooking.)
Sauté vegetables in a small amount of fat free broths from a can,
You can also try lemon, lime or orange juice instead of fat laden
butter or oils.
Use a fat-free broth as a base for gravy and sauces.
Prepare soups and stews ahead of time,
refrigerate the finished meal.
Later remove the hardened fat that sits on top.
You can also do this with homemade sauces and gravy.
Baking, broiling and roasting are the
healthiest ways to prepare meat.
Cook meat and poultry on a wire rack, so fat will drain off.
Remember to trim off all visible fat from meat
before and after cooking.
Lean cuts of meat have the word "loin" or "round" in their names. Did you know?
Soy Nuts
They have 60% less fat than peanuts.
On top of that they contain more protein and fiber than peanuts.
Soy has complete contains all the essential and
non-essential amino acids.
How much Body Fat do you have?
No more old fashioned scales!!
Tanita TBF-621 Body Fat Monitor and Scale Click HERE for Body Fat Scales from Body Trends! The Fat Facts about Fat
Fat contains 9 calories for 1 gram.
Your total fat consumption should be 15-30 percent of your
total daily calorie intake.
For someone consuming 2000 calories per day,
this would be between 44 and 67 grams of fat per day.
Did you know that a small amount of healthy fat will slow the entry rate of carbohydrates into your blood stream?
Which will help keep your blood sugar levels stable.
Which in turn will help to reduce hunger and cravings.
With some fat in your meals....you stay full much longer!!
Making less frig raids! In turn, you lose weight!!
Fats are broken down into different fat categories:
a) Saturated Fats
b) Unsaturated Fats
(Mono-unsaturated fats and Poly-unsaturated fats)
c) Trans-fats (also called hydrogenated fats and trans-fatty acids).
Here is how each is different, which is best for us,
and which should be avoided.
Please read on and get the Fat Facts!
Saturated fats are a major cause of coronary heart disease. But this does not mean that all fats are bad. Some fats are very important to our health and well being, and should be included in our daily diet.
Saturated fats (bad fat) are found in foods from animals,
such as meat, cheese, eggs, and dairy products.
If consumed in excess, they can cause hardening of the arteries and can become difficult for your body to metabolize.
Saturated fats stimulates the production of LDL cholesterol ("bad" cholesterol)
Did you know?
That Saturated fats raise cholesterol levels and LDL-cholesterol levels more than dietary cholesterol itself.
Warning!
Excess dietary saturated fats has devastating effects upon the brain. It impairs cerebral circulation, and it creates millions of free radicals that over a lifetime, rot your brain.
Who wants that? Women who eat high levels of saturated fats in their diet have a much higher chance of contracting breast cancer.
Warnings are out for men also.
When men eat saturated fats, they increase their risk of prostate cancer. Trans-fats
Trans-fats are fats that is used in a food manufacturing process.
This is problary the worst kind of fat and should be avoided. Manufactures use this process to increase product stability and
shelf life, also saving the manufacturer money.
These oils don't spoil as quickly. They are found in a lot of
packaged cookies, margarines, chips, crackers and other
baked goods sold in the supermarket.
Look on the nutrition labels of pre-packaged foods before you buy
them. They trans fats will appear on the ingredients list as "hydrogenated" or "partially hydrogenated" vegetable oils.
I now use trans-fat free butter spreads...
Unsaturated Fats
Unsaturated Fats are an important part of cell membranes,
a building block for your hormones,
and a major component of the brain. Mono-unsaturated fat is one of the healthiest types of fat.
It can be found in olive oil (Cold Pressed Extra Virgin is best), canola oil, nuts and seeds.
Mono-unsaturated fats helps reduce harmful low-density
lipoproteins (LDLs)
LDLs can block arteries, and if Mono-unsaturated fats help
reduce those harmful lipoproteins...
It would be wise to consume some Mono-unsaturated fats in your diet.
Poly-unsaturated fat is less healthy than mono-unsaturated fat....BUT...
The poly-unsaturated fats group contain two important essential
fatty acids.
Omega 6 Fatty Acids (linoleic acid)
Found in un-refined safflower, corn, sesame and sunflower oils Omega 3 Fatty Acids (alpha-linolenic acid) Found in fish, fish oils, linseed or flax oil, soybean oil, pumpkin seeds, many nuts, such as walnuts,
also dark green vegetables and hemp.
Fish that include omega 3 fatty acid is from cold-water species of fish, herring, salmon, sardines, striped bass, tuna, and trout.
These 2 essential fatty acids are very important for good health.
They maintain mental health, growth, and assist oxygen travel
throughout the body. They help your joints, pancreas, skin and
help maintain your mood, development of body cells and are a rich source of fat-soluble vitamins A, D, E, and K.
Omega-3 helps to develop and maintain our eye sight and
contains anti-inflammatory agents.
Hyperactivity (HADD)and the attention-deficiency disorder (ADD) in children
is often related to a lack of polyunsaturated fatty acids, such as, Omega-3 in their diet.
A deficiency in these 2 fatty acids can lead to diabetes, cancer, cardiovascular disease, multiple sclerosis and other degenerative conditions.
Balance your Omega 6 and Omega 3 fatty acids.
In a recent study, scientists concluded that we are now eating
1/10th of the amount of omega 3 required for normal functioning.
We are consuming way to much Omega 6 compared to Omega 3.
We need to get to a natural healthy balance between Omega-6 and Omega-3,
which is the ratio of 1 : 1. (1 to 1 of each omega)
Too much omega 6 can raise your blood pressure and cause blood
clots that can cause heart attack and stroke.
So make sure you balance your Omega's correctly!
To get back to a healthier balance between the 2 Omega's is to... Always use olive oil or canola oil. Olive oil is my #1 choice.
It loaded with mono-unsaturated fatty acids.
It also is a good source of vitamin E and antioxidants.
Canola oil, has mono-unsaturated fatty acids in the form of
oleic acid. Canola oil is high in two essential
poly-unsaturated fatty acids that our bodies can't make:
alpha-linolenic acid and linolenic acid.
Use Sparingly - vegetable oils that are very high in omega-6 fatty acids, such as regular vegetable oil, cottonseed oil, corn oil, safflower oil, and soybean oil.
Reduce your butter and margarine consumption.
Eat more fish... If you do not like fish, buy some fish oil capsules to take daily.
Cut down on red meats.
Remember...
Aim to eliminate saturated fats and trans fatty acids!!!!
You can choose many healthy low fat foods
for your diet...
Whole-grain breads are low in fat while they are high in important fiber.
See Diet-Depot's Fiber issues...
Fruits and vegetables are naturally low in fat,
while packed with vitamins, minerals and fiber!
Choose skim milk, lowfat or buttermilk. Give Soy Milk a try...
Choose Angel Food Cake when craving cake as a sweet.
It is lower in fat content than snacks such as donuts, sweet rolls
and muffins. The last 3 listed can contain 50% Fat Calories!!
Try Lowfat baked versions of potato and tortilla chips. Here is a Partial List of (Bad) Saturated Fat Foods:
Butter
Bacon
Shredded Coconut
Coffee Creamers liquid and powders
Half and Half
Sour Cream
Heavy Cream
Cream Cheese
Salt Pork
Resourceful Links
Fat Facts and Fiction:
The Skinny on Dietary Fat and Lower-Fat Foods
The Truth About Fats
Books about Fat and Cookbooks through Amazon!
Cookbooks
Books - Learn more about Fat!
Recipes
Green Bean Salad
Ingredients: 1 pound fresh green beans 2 tablespoons olive oil 1 tablespoon lemon juice 2 tablespoons sesame seeds, toasted 1 garlic clove, minced 1/2 teaspoon salt 1/2 teaspoon crushed red pepper flakes 1/8 teaspoon pepper In a saucepan, cover beans with water, cook until crisp-tender. Drain and rinse in cold water; place in a serving bowl. Sprinkle with remaining ingredients; toss to coat. Serve at room temperature. __________________________
Low Fat Buttermilk Dressing
Great on salads or as a vegetable dip.
1 Weight Watcher Point Servings: 36 Serving Size: 1 Tablespoon . 1/2 cup nonfat buttermilk . 1 cup low-fat mayonnaise . 1/4 teaspoon garlic, pressed . 1/2 teaspoon salt . 1 teaspoon paprika . 1/2 teaspoon fresh ground pepper . 2/3 cup fat-free sour cream . 1 teaspoon dry mustard . 2 tablespoons sugar Place in blender and blend until smooth. Refrigerate, covered overnight to let flavors blend. Per Serving: 25 Calories 2g Fat (64.7% calories from fat) trace Protein 2g Carbohydrate trace Dietary Fiber 3mg Cholesterol 68mg Sodium __________________________
Low Fat Sour Cream Pound Cake
2 Points Per Serving Makes 24 servings 1 (18.25 ounce) packaged reduced fat or regular yellow cake mix ½ cup sugar 8 ounces fat free sour cream 1 cup egg substitute ¾ cup applesauce 1 teaspoon almond or vanilla extract Heat oven to 325 degrees. Coat a 12 cup bundt pan with cooking spray. Beat cake mix, sugar, sour cream, egg substitute, applesauce and extract with an electric mixer on medium speed for
4 minutes. Spoon into pan and spread batter evenly.
Bake 45 to 50 minutes or until wooden pick inserted in center
comes out clean. Cool in pan on wire rack for 10 minutes.
Remove from pan; cool completely.
116 calories, 3 grams protein, 1 gram fat (4% calories from fat), 0.3 grams saturated fat, 26 grams carbohydrate, 2 milligrams cholesterol, 169 milligrams sodium, no fiber.
Adapted from Southern Living magazine Baked Dijon Tomatoes
Points: 2 Makes 4 (1 tomato half) servings Cooking spray 2 med. tomatoes, halved crosswise (about 8 oz.) each 2 tsp. light mayonnaise 1 tsp. Dijon mustard Dash ground red pepper 1/4 cup Italian breadcrumbs 2 tbsp. chopped fresh parsley 2 tbsp. freshly grated Parmesan cheese Coat a nonstick baking sheet with cooking spray. Place tomatoes, cut side up, on baking sheet.
Combine mayonnaise, mustard, and red pepper in a small bowl; stir well. Set aside.
Combine breadcrumbs, parsley, and cheese. Spread about 1 tsp. mayonnaise mixture on cut sides of each tomato. Top each tomato evenly with breadcrumb mixture. Bake at 400* for 12-15 min. or just until tomato is tender.
Remove from oven, and let stand 5 min. before serving.
Exchanges: 1/2 starch, 1 vet, 1/2 fat Per serving: cal 84 , carb 12.3 g , fat 2.9 g , sat fat 0.8 g , fib 1.9 g ,prot 3.7 g , chol 3 mg , sod 263 mg , calc 66 mg ,
iron 1.2 mg
From Weight Watchers Miracle Foods More Fruits, More Vegetables Cookbook
__________________________
Low Fat Cucumber Dressing
Changes a simple salad to a special salad.
1 Point
Servings: 16 Servings Size: 1 Tablespoon . 2/3 cup fat-free buttermilk . 1/4 cup low fat mayonnaise . 2 tablespoons minced fresh parsley . 1 cup peeled, seeded, and finely chopped cucumber . 1/8 teaspoon salt . 1/8 teaspoon garlic powder . 1/8 teaspoon white pepper . 1/2 teaspoon minced fresh chives Blot excess moisture from chopped cucumbers. Combine all ingredients in small bowl and mix well.
Cover and refrigerate overnight.
Per Serving: 15 Calories 1g Fat (64.9% calories from fat) trace Protein 1g Carbohydrate trace Dietary Fiber 2mg Cholesterol 29mg Sodium __________________________
MARINATED CUCUMBERS & TOMATO
NOTE: This recipe is in 2 parts.
Be sure to use the dressing recipe and the recipe that follows
for the Marinated Cucumbers & Tomatoes.
Points: 1
Fat-Free Sour Cream Dressing Makes 1 1/3 cups 1 1/4 cups fat-free sour cream 2 tablespoons chives, dried 1/2 teaspoon thyme leaves, dried 1/2 teaspoon basil leaves, dried 1/2 teaspoon tarragon leaves 1/2 teaspoon black pepper 1/2 teaspoon garlic powder 1/4 cup cider vinegar Combine all ingredients except vinegar and whip together thoroughly. Gradually add vinegar.
Hold refrigerated (40 degrees or below) for use.
Marinated Cucumbers & Tomatoes Makes 1 quart 1 1/2 cups diced fresh tomatoes 2 cups diced cucumbers, peeled 1/2 cup red peppers, diced 1/4 cup chives 1 1/3 cups fat free sour cream dressing Combine all ingredients. Per 2 ounces: 32 calories, 0.1 gram fat, 41 milligrams sodium, 0.8 gram fiber. George Foreman for less Fat!
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