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Weekly Tip | Exercise | Quote | Recipe

Hi,

Welcome to all of our new subscribers, I'm glad you're here. To all of our old subscribers I'm glad you're here too!

There are few things that we have complete control over, but what we put in our mouths is one of them. We don't have to lose control at a friend's home or ordering in a restaurant, and we don't have to eat everything that's put in front of us.

Consider this: We love fat because it carries flavor, and restaurants aren't as interested in whether we'll be around in 30 years as whether we'll be back next week. And what about our friends? They want us to have a good time and enjoy themselves without thinking about the consequences for you.

How to handle it? Eat more fruits, vegetables and whole grains. People that eat mostly fruits, vegetables and whole grains often find that they can eat as much as they want without gaining weight. If they are switching from a diet containing a lot of fatty meats and junk food, they often lose weight.

When you eat meat, be sure it's lean. Think native Chinese. They eat mostly rice and vegetables with a little lean meat for protein and flavor. (Don't confuse this with Chinese restaurant dishes like deep fried sweet and sour pork!). You would be better of to avoid fried foods completely and cut down on added sugar and sugary products.

Remember you are in control of yourself!

Be sure to read the article on how to lose weight effective and naturally. I've also included an article on motivation tips for weight loss success. Have a good week!

Until next time...stay on your plan and stay healthy!

Pat

Easy Tip Of The Week:

If you must fry things, use a non-fat cooking spray. This will save you many calories versus cooking with oil. For example, one tablespoon of cooking oil contains 120 calories! Whereas a 2.4 second spray of PAM contains only 16 calories.

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Exercise

Benefits Of Cardiovascular Activity

Not only will you look better but you will…

Be able to eat more food
Burn more calories at rest. Your metabolism will stay higher hours after your cardio as well.
Maintain your weight much easier!

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Quote

"Instead of giving yourself reasons why you can't, give myself reasons why you can."

By: Unkown

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Recipe

Low-Fat Lemon Pudding Cake

Pudding cakes are basically egg custards, but with two improvements. Unlike ordinary egg custard, pudding cakes contain a little flour and beaten egg whites. During baking, the beaten egg whites will float to the top, forming a spongy cake-like cap. Meanwhile, the remainder of the batter settles to the bottom to make a pudding-like layer.

2 tablespoons butter, room temperature
1/4 cup sugar
1/4 cup Splenda
1/8 teaspoon salt
6 egg whites, room temperature, divided
3 tablespoons all-purpose flour
1 tablespoon grated lemon zest
1/4 cup freshly squeezed lemon juice, strained
1 cup non-fat or skim milk

Preheat oven to 325 degrees. Adjust oven rack to center position. Lightly butter (or use non-fat vegetable spray) ramekins or custard cups of your choice and set them into a large roasting pan. Bring several quarts of water to boil for water bath.

In a food processor or blender, combine butter, sugar, Splenda, and salt until crumbly. Add 3 egg whites and flour, mixing until smooth. Slowly add lemon zest and juice; add milk.

In a large bowl, beat remaining 3 egg whites until stiff peaks form. Gently whisk whites into batter just until no large lumps remain. Immediately ladle batter into prepared baking pan or custard cups. Do not pour; otherwise, the first cups get all the froth and the later cups get all the batter.

Place roasting pan onto oven rack. Carefully pour enough boiling water into the roasting pan to come half-way cup the sides of the custard cups. NOTE: The most common mistake people make in baking a custard is not putting enough water in the hot-water bath.

Bake 20 to 25 minutes or until pudding cake center is set and springs back when gently touched. Remove roasting pan from oven and set on a wire rack. Let pan or cups continue to stand in water bath for 10 minutes. When baked in ramekins or custard cups, pudding cakes can be inverted after baking and served upside down. Serve either warm, room temperature, or chilled.

Makes 6 servings.

Calories: 115 per serving

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I welcome your feedback or questions for this newsletter. Please send me an email at pat@easyweightlosstips.com. Thank you.

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