WEEK FROM OCTOBER 17 â€“ OCTOBER 23, 2010
Tip of the Week
Did you know?â€¦you donâ€™t have to sweat to get a good workout. Sweating is not necessarily an indicator of exertionâ€”sweating is your bodyâ€™s way of cooling itself. It is possible to burn a significant number of calories without breaking a sweat: try taking a walk, or doing some light weight training, or working out in a swimming pool.
Challenge of the Week
(I think Annâ€™s suggestions are great, so Iâ€™m posting but ALL credit goes to Ann : )
Myth of the Week(Is it True or False?)
â€œFat is bad for you; no matter what kind.â€
Contrary to popular belief, there are plenty of â€œgood fatsâ€ out there that are essential for good health and aid in disease prevention. They are the ones that occur naturally in foods like avocados, nuts, and fish, as opposed to those that are manufactured. Including small amounts of these foods at meal times can help you to feel full longer and therefore eat less.
Healthy Recipe of the Week
(Since Halloween is coming up, I thought Iâ€™d add a healthier recipe for that pumpkin taste. Great for Thanksgiving too!)
Lightened Pumpkin Pie
1 Lightened Pastry for Single-Crust Pie
1 15-ounce can pumpkin
2/3 cup sugar
1/2 teaspoon ground ginger
1-1/2 teaspoons ground cinnamon
1/8 teaspoon ground cloves or allspice
4 egg whites
1 cup evaporated skim milk
1/4 cup water
8 tablespoons frozen whipped dessert topping, thawed (optional)
1. Prepare Pastry for Lightened Single-Crust Pie and line a 9-inch pie plate as directed.
2. Stir together pumpkin, sugar, cinnamon, ginger, and cloves or allspice in a large mixing bowl. Add egg whites. Beat mixture with a fork until combined. Stir in evaporated skim milk and water. Place pastry-lined pie plate on an oven rack. Pour pumpkin mixture into pie plate. Cover edge of pie crust with foil.
3. Bake in a 375 degree F oven for 25 minutes. Remove foil. Bake for 25 to 30 minutes more or until a knife inserted near the center comes out clean. Cool pie on a wire rack. Cover and store in refrigerator. Serve with whipped topping, if desired. Makes 8 servings.
Up to 1 week ahead, prepare pastry. Roll the pastry into rounds. Place on waxed paper on a baking sheet. Wrap, seal, label, and freeze. Thaw at room temperature before using. Pastry also may be refrigerated for up to 3 days.
Lightened Pastry for Single-Crust Pie
Butter-flavored shortening also works well in this recipe.1-1/4 cups all-purpose flour 1/4 teaspoon salt 1/4 cup shortening 4 to 5 tablespoons cold waterStir together flour and the salt. Using a pastry blender cut in shortening until pieces are pea size.Sprinkle 1 tablespoon of the water over part of the mixture; gently toss with a fork. Push moistened dough to the side of the bowl. Repeat moistening dough, using 1 tablespoon of the water at a time, until all the dough is moistened. Form dough into a ball.On a lightly floured surface, use your hands to slightly flatten dough. Roll dough from center to edges into a circle about 12 inches in diameter.To transfer pastry, wrap it around the rolling pin. Unroll pastry into a 9-inch pie plate. Ease pastry into pie plate, being careful not to stretch pastry.Trim pastry to 1/2 inch beyond edge of pie plate. Fold under extra pastry. Crimp edge as desired. Do not prick pastry. Continue as directed above.
Calories 240, Total Fat 7 g, Saturated Fat 2 g, Cholesterol 1 mg, Sodium 135 mg, Carbohydrate 39 g, Fiber 2 g, Protein 7 g.
Percent Daily Values are based on a 2,000 calorie diet