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Low Fat Digest Issue 28 - Low Fat Blueberry Cornbread
October 14, 2007

Low Fat Digest Issue 28 - Low Fat Blueberry Cornbread

The Low Fat Digest Friendly Healthy Eating Information

14th of October 2007

Issue #28

Table of Contents

1. Ramblings
2. Low Fat Blueberry Cornbread
3. 10 Ways to Shed Stubborn Extra Pounds

Dear


1. Ramblings

Here in the Northern Hemisphere the summer is over and days are getting shorter. We even experienced the first snow last week (it didn't stay, though)!

During this time I always become somewhat melancholic and a good way to beat this feeling is something sweet. Off course the fatty creamy cake is out of questions, otherwise you'll feel even more depressed afterwards...

Try this fantastic low fat blueberry cornbread for those quiet Sunday afternoons where you feel like staying in bed all day.

Enjoy!


2. Low Fat Blueberry Cornbread

Makes 8 servings

Ingredients

  • 1 1/3 cups (330g) whole-wheat flour
  • 1 cup (250g) yellow cornmeal
  • 1 tablespoon baking powder
  • 1/3 cup (80g) nonfat dry milk powder
  • 2/3 cup (160ml) water
  • two egg whites
  • 1/4 cup (60ml) applesauce
  • 1/4 cup (60g) frozen blueberries
  • 2 tablespoons Splenda sugar substitute

Directions

Preheat oven to 425°F (210°C. Lightly spray 8-inch baking pan with nonfat cooking spray or grease with low fat margarine.

In a large bowl, combine flour, cornmeal, baking powder, and dry milk and mix well, until you have a uniform mixture.

In a separate bowl, combine water, egg whites, and applesauce and blend until smooth.

Pour into flour mixture and stir just until dry ingredients are moistened.

Fold in blueberries and sprinkle with sugar substitute. Pour batter into prepared pan and bake in preheated oven 20 to 25 minutes.

Cool 5-10 minutes before cutting into squares.

Enjoy!

Nutritional Information

  • Calories: 210
  • Fat: 0 g
  • Cholesterol: 1 mg
  • Protein: 9 g
  • Carbohydrates: 39 g
  • Fiber: 0 g
  • Sodium: 150 mg



3. 10 Ways to Shed Stubborn Extra Pounds

Nothing will help if you don't eat fewer calories than you spend. But you can follow these tips to make the shedding of those extra pounds much easier:

1) Eat all day. Sounds strange, but it is proven that eating 5-6 small meals elevates the metabolism and keeps you satisfied. You want starve yourself and get uncontrollable cravings because you're hungry.

2) Increase Protein intake. Carbs, protein and fat – will all be stored as body fat, but protein has a bigger metabolic effect than carbs or dietary fat. Aim for 1.2 grams per pound of bodyweight daily.

3) Don't cut down totally on carbs. Carbs help retain muscle but they can stimulate fat storage. So try to follow a low carb diet, but don't exaggerate it.

4) Eat Fish. The omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss, along with all the other health benefits fish offers.

5) Eat Spicy. Red and green peppers, contain Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. And it has the added advantage that you tend to eat slower when food is spicy.

6) Eat Slowly. It takes around 30 minutes for you to feel full. If you eat too fast, you'll overeat before you body can tell you he's had enough.

7) Eat Garlic. Garlic stimulates adrenaline and uncoupling proteins (UCP), which triggers fat breakdown and increase calorie burning. Fresh is always best, but if for social reasons you aren't able to handle raw garlic then give supplements a try.

8) Drink Green Tea. Green tea contains caffeine and polyphenols, which have been shown to increase calorie burning. It won't make a huge difference, but around 100 calories a day, and everything counts, right?

9) Eat Fat. You need some fat to make your body work smoothly. Eat at least once a week healthy fat, like olive oil, red meat, walnuts or cashews.

10) Write It Down. It's the same tip you get when trying to get your finances under control. When you record what you eat, meal by meal, day by day, you make better choices, cheat less and eat fewer total calories. Eating for Excellent Health Now!


Comments? Ideas? Feedback? Articles you have written and want to be published? Recipes you're interested in?
Please tell us. We'd love to hear from you. Just reply to this e-zine and tell us what you think!

Marion + Tobi

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