Back to Back Issues Page
Low Fat Digest Issue 19 - Low Fat Pork Tenderloin with Applesauce
November 01, 2006

Low Fat Digest Issue 19 - Low Fat Pork Tenderloin with Applesauce

The Low Fat Digest Friendly Healthy Eating Information

1st of November 2006

Issue #19

Table of Contents

1. Ramblings
2. Low Fat Pork Tenderloin with Applesauce
3. Working Out to Music

1. Ramblings

I hope you had a fantastic Halloween yesterday!

Halloween is the end of warm weather in most parts of the northern hemisphere and it also marks the beginning of Christmas season.

Believe it or not, I already spotted chocolate Santa Clauses in the shops!

But before indulging in all the goodies the holiday season has to offer, every year I make one last effort to live healthy and work out more.

This month's low fat recipe, beef tenderloin is the perfect dish for this season. Try it and you'll see how much fun it can be eating low fat and healthy food.

Talking about fun: if you just can't motivate yourself to work out, try it with music!

2. Pork Tenderloin with Applesauce

Makes 8 servings

  • 2 (1-pound) pork tenderloins, fat trimmed off
  • 1/4 cup apple juice
  • 2/3 cup applesauce
  • 1/4 cup chopped dry-roasted peanuts
  • 1/4 teaspoon salt
  • 1/4 teaspoon finely crushed fennel seed
  • 1/8 teaspoon black pepper

Cut a lengthwise slit down the center of each tenderloin with a sharp knife. Cut down almost to the bottom, to form a pocket.

Place in a non metal baking dish. Pour apple juice into pockets and over tenderloins; cover dish.

Marinate 2 hours in fridge.

Meanwhile preheat oven to 375°F (190°C). Spray a 15-inch by 10-inch baking pan with non-stick cooking spray or grease with butter.

Blend applesauce, peanuts, salt, fennel seed, and pepper. Spoon mixture into tenderloin pockets. Close pockets with wooden toothpicks. Place tenderloins in grease baking pan.

Roast 30 minutes or until done. Use a knife to check if the tenderloins have the desired "status".

Remove from oven; let stand 10 minutes.

Serve and Enjoy!

Nutritional Information
per serving

183 calories
6 grams fat
74 milligrams cholesterol
6 grams carbohydrates
1 gram fiber
25 grams protein
161 milligrams sodium

Find more low fat recipes at E-Cookbook Library

3. Working Out to Music

Working Out to Music

Starting an exercise program is hard enough, isn’t it? No matter what you seem to do or how much you plan, it’s never as easy as it looks. However, there are plenty of ways to help make your exercise time fly. One of the most popular ways to help your workout is to add a little music to your exercise plans. Here’s what you need to know.

Why add music to your routine?

A lot of people will say that they like the quiet time of exercise, listening to their breathing, and checking their workout times. If you are not one of these folks then you need something to help make working out easier and more fun – like music.

Music helps you take your mind off of how hard your workout might be. For example, when you’re off running or lifting weights, music can help you forget about the things that you are thinking about and focus on your favorite songs. This subtle distraction can allow you to focus on working out hard and strong.

When you add music to your workout routine, you can create a soundtrack for your success. Add your favorite inspirational music – think “Chariots of Fire” or the “Rocky” theme – to make you push just a little harder and make it to the end of your workout routine. Whatever music makes you feel strong and powerful, add that to your workout rotation.

How do you add music to your workout?

Before you can add music to your workout, you will want to realize that some preparation time is necessary. What you’ll want to do is create compilations (mixes) of your favorite songs beforehand. For those of you that have digital music players, this is quite simple. All you need to do is create a play list by adding your favorite songs to a folder, burning them to CD, or playing them on your player.

What about the tempo of my music?

One of the things that you will want to keep in mind when you’re working out is how fast your music is. While you want something that’s faster in pace, you don’t want to choose anything that’s so fast that you can’t keep up or you’ll over-exert yourself. Some techno music can be a little too fast for light cardio workouts or strength training.

On the other hand you’ll want to make sure that you’re not including songs that are too slow either. Generally speaking, you will want to start with slower music for your warm up and stretching, then slowly build up the tempo of your music and then bring it back down again for the cool down.

This sounds too difficult

While this does sound time consuming, you can also find recommendations on many fitness sites and in magazines. These lists are already created to help you maintain a certain fitness pace, so they can be very effective. Or you might want to choose musical CDs and tapes that are specifically designed for working out at a certain pace – such as 80 bpm (beats per minute).

Music is the soundtrack to our lives; why not include it as the soundtrack for your workout? When you choose inspiring and fast-paced music, it can actually help you work out longer and harder – give it a try! Select songs that inspire and motivate you!

About the Author:

Lynn VanDyke is a master trainer and fitness nutritionist. Her fitness site, is ranked within the top 1% of all websites. She has authored the wildly popular ebook, Melt the Fat. It is yielded as one of the best fitness and nutrition ebooks available.

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

Back to Back Issues Page