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opefully, you have set
your New Year's resolu-
tions and are ready to im-
plement them. Was one
of them, -This is my last diet for-
ever"? We all seem to have the
same ideas year after year.
In order to make this year
your last year of "dieting," the
most important thing is to nev-
er say the word, "diet." Diet im-
plies a quick fix or BandAid, not
a true way of life. Diets are
passé and went out with the
'80s. Individuals would consult
nutrition professionals and
walk out with a "diet sheet."
Sorry, not anymore.
In order to lose and keep
weight off forever, you need to
take the responsibility in your
own hands for making perma-
nent behavior changes. No one
can do it for you. A nutrition
professional, such as a regis-
tered dietitian, can guide you
into making healthy, low-fat
food choices, but you must take
the ball and run with it. It takes
a serious commitment to
change your way of eating, not
just temporarily, but forever.
Losing weight is easy. Mainte-
nance is the true challenge.
By following a very low-fat
food plan, of 15 to 20 grams of
fat or less, you can help the
weight go away and stay away.
It is thought that this type of
eating actually turns off a hor-
mone in your brain that actu-
ally craves fat.
"Moderation" will not do the
trick. This is why "controlled
cheating" does not seem to work
for most people. Once your body
experiences a minute amount
of fat and a high amount of com-
plex carbohydrates (whole
grains, fruits and vegetables),
your thermostat can kick in to
start burning fat. A high-com-
plex carbohydrate diet can ac-
tually raise your metabolism
over time!
Of course, you can follow the
most fat-free food plan and still
have trouble losing weight if
you fail to exercise, which is
Very important in a healthy
lifestyle.
Start the New Year off with
these low-fat brunch ideas:
DUTCH APPLE
PANCAKE
Batter
8 egg whites
is cup all-purpose flour
1 /2 teaspoon baking powder
1 /2 cup skim milk
1 teaspoon vanilla
Is teaspoon cinnamon
Filling:
1 large tart apple, pared
and sliced 1/4-inch thick
1 /2 teaspoon cinnamon
Glaze:
1 teaspoon sugar
1 /2 teaspoon cinnamon
3 teaspoons boiling water
Combine batter ingredients
in blender or food processor, mix
until smooth. Let rest 30 min-
utes. For filling, spray vegetable
spray in a 10-inch oven-proof
skillet. Add apple slices, sprin-
kle with cinnamon and toss
over low heat for 3 minutes.
Pour batter over apples and
place in preheated 425 degree
oven for 15 minutes. Remove
from oven. Blend glaze ingredi-
ents and drizzle over top of pan-
cake. Cut into 4 wedges to
serve. Makes 4 servings, 1/4 pan-
cake each. Less than 1 gram fat
per serving.
STRAWBERRY
BREAKFAST SPREAD
1 teaspoon unflavored
kosher gelatin
1 /4 cup orange juice
1 cup mashed or pureed
fresh strawberries ( or
frozen unsweetened)
1 tablespoon orange peel
slivers
1 /4 teaspoon coriander
In small saucepan, sprinkle
gelatin over orange juice. Let
stand 1 minute. Heat over low
heat until gelatin is dissolved
and mixture comes to a boil. Re-
move from heat and stir into
strawberries. Add remaining in-
gredients and stir to blend. Re-
frigerate until firm, 3 to 4 hours.
Beat when used within 1 week.
Makes 1 cup or 16 servings, 1
tablespoon each.
YOGURT CUCUMBER
SALAD
1 medium cucumber, thin-
ly sliced
1 /2 cup thinly sliced red
onion
1 /2 cup plain, non-fat yogurt
18 teaspoon pepper
Combine cucumber and
onion slices in a bowl. Combine
remaining ingredients and pour
over slices. Toss. Serve imme-
diately. Makes 4 servings, 1/2
cup each. Less than 1 gram fat
per serving.
HOT SPICED TEA
1/4 cup brewed hot tea
LOW-FAT page 88