WEEKS FROM OCTOBER 24 â€“ NOVEMBER 6, 2010
Due to a holiday, there will be no weekly update this weekend. Weigh-ins will still go as planned. Happy early Halloween! =]
Tip of the Week
Did you know?â€¦The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.
Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.
High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetablesâ€”and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.
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?)
"Exercise turns fat into muscle"
Fat and muscle tissue are composed of two entirely different types of cells. While you can lose one and replace it with another, the two never â€œconvertâ€ into different forms, so fat will never turn into muscle.
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!)
Maple-Pumpkin Custards with Crystallized Ginger
- 1 1/2 cups 1% milk
- 4 large eggs
- 3/4 cup maple syrup, (I recommend Grade B dark amber syrup for the best maple taste)
- 3/4 cup canned unseasoned pumpkin puree
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon salt
- 3 tablespoons whipped cream (optional)
- 1/4 cup chopped crystallized ginger
- Preheat oven to 325°F. Put a kettle of water on to heat for the water bath. Line a roasting pan with a folded kitchen towel.
- Heat milk over low heat in a small saucepan until barely steaming but not boiling.
- Whisk eggs and syrup in a large bowl until smooth. Gently whisk in the warm milk (a little bit at a time so the eggs don't cook). Add pumpkin puree, cinnamon, nutmeg and salt; whisk until blended.
- Divide the mixture among six 6-ounce (3/4-cup) custard cups. Skim foam from the surface. Place custard cups in the prepared roasting pan. Pour enough boiling water into the pan to come halfway up the sides of the custard cups. Place the pan in the oven and bake, uncovered, until custards are just set but still quiver in the center when shaken, 45 to 50 minutes. Transfer custards to a wire rack and let cool for 45 minutes. Cover and refrigerate for at least 1 hour, or until chilled.
- To serve, top each custard with a dollop of whipped cream and a sprinkling of crystallized ginger.
Tips & Notes
- Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for up to 2 days.
- Ingredient Note:If you can find it, use Grade B dark amber syrup to get the best maple flavor.