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Low Fat Digest Issue 38 - Low Fat Taco Casserole
October 19, 2008

Low Fat Digest Issue 38

The Low Fat Digest Friendly Healthy Eating Information

12th of September 2008

Issue #38

Table of Contents

1. Ramblings
2. Low Fat Taco Casserole
3. Benefits of a Jump Rope Workout


1. Ramblings

Are you already dreading the Christmas time with all of its sweets and goodies?

Then now is the time to start preparing and acquire healthy eating habits, before the "big eating" starts. It is much easier to stick to a healthy diet, if you have already developed a custom.

I started eating salad for lunch a few months ago and at the beginning I was still looking enviously onto the fatty stuff on the plates of my colleagues, but after a while stopped doing so. And now I'm always looking forward to my salad and feel really bad, if I can't have one. The fatty and unhealthy stuff just doesn't make me happy anymore :-)

You can do the same and start living more healthy. The delicious taco recipe below will help you ease the pain ;-)

2. Low Fat Taco Casserole

Makes 6 servings


  • 1 lb (450g) ground skinless chicken breast
  • 1/2 (125g) cup onions
  • 1/2 (125g) cup bell peppers
  • 1 clove garlic
  • 1 package taco seasoning mix
  • 1 cup (250ml) fat-free sour cream
  • 1 cup (250g) fat-free cheddar cheese
  • 1 cup (250g) low-fat tortilla chips
  • 1 cup (250g) fat-free cottage cheese
  • 8 ounces (250g) taco sauce

Heat oven to 400°F (200°C). Spray cooking spray on bottom of a 2-quart casserole dish or brush with low-fat margarine.

Chop onions and bell peppers. Shred Cheddar cheese and crush tortilla chips.

In a skillet, cook chicken, onion, peppers, and garlic clove until tender. Add seasoning mix and taco sauce.

Combine sour cream and cottage cheese in a medium sized bowl.

Place half of the crushed taco chips in the bottom of casserole dish. Add meat mixture to cover the chips, then cover the meat with sour cream mixture. Sprinkle with cheese and remaining crushed chips.

Bake uncovered for 30 minutes or until cheese has melted.


Nutritional Info
per serving:

  • 287 calories
  • 25 g protein
  • 4 g fat
  • 34 g carbohydrates
  • 43 mg cholesterol
  • 1002 mg sodium

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3. Benefits of a Jump Rope Workout

By Lynn VanDyke, Master Trainer

Jump roping dates back to early human history, when the Egyptians used to use vines for jumping over. Jumping is a natural human movement—children naturally love to jump. Adults may feel more inhibited, choosing not to jump simply for the fun of it.

Add a rope, however, and you suddenly have a purpose and valid excuse to jump for fun. Jumping is a great way to increase your heart rate. There are several benefits of a jump rope workout.

Aerobic Exercise and Health

Most of us now know that aerobic exercise is beneficial in many ways. Aerobic means "with oxygen," and aerobic exercise trains the body to use oxygen more effectively. Aerobic exercise involves continuous movement of the large muscle groups that causes one's heart rate to increase.

Regular aerobic exercise results in a more efficient heart. Oxygen travels through the blood, and a heart that can pump more blood with fewer beats per minute is a healthier heart. Exercising for twenty to sixty minutes (depending on your fitness level) per session is usually enough for most people to maintain heart health.

Regular aerobic exercise has shown to have a host of benefits in addition to improved cardiovascular health. It can help the body manage insulin more effectively, improve one's overall outlook, and improve sleep, among many other positive side effects.

Aerobic exercise can also help maintain joint and bone strength, because weight-bearing exercises promote bone health. Benefits of a jump rope workout include its simple to do, easy to start and inexpensive to continue. When jump roping, you can easily reach your target heart rate. You don't need a lot of space, and you can easily take a rope with you when you travel.

Aerobic Exercise and Injury

There are generally two types of aerobic exercise: low impact and high impact. Low impact exercises are those where one foot is always touching the ground. High impact exercises are those where the feet leave the ground, such as with jumping.

However, some benefits of a jump rope workout can also be seen as a potential area of risk. Because jump roping involves jumping, it is an ideal aerobic exercise because you can reach your target heart rate and increase your jumping speed as you improve your fitness level. However, jumping, particularly at a faster speed, also increases your chances of injury.

If you have joint problems, high impact exercise may not be the wise choice. Also, as you become fatigued when jumping, the chances of getting injured increases because fatigue can increase the chances of losing focus and tripping or twisting an ankle.

If you enjoy jumping rope, you'll probably experiment with different styles of jumping as you become more skilled. These alterations can also increase your chances of tripping and getting injured.

Jump Smartly

If you decide that the benefits of a jump rope workout are worth the potential risks, consider these tips. First, as with all exercise programs, talk with your doctor. He or she can review your medical history and determine if high impact aerobics are a safe option for you. Once you are cleared to jump rope, choose a smart place. Choose the most "giving" surface as possible to jump on.

If you have access to a suspended wood floor, that's a great option. If you must jump outdoors, avoid grass, as the variations in the ground may cause you to twist an ankle.

However, cement is one of the worst surfaces you can choose, because it is so hard. Your body will absorb all the impact. Pavement, while still hard, is a much better surface. Another option is to purchase a rubber exercise mat designed specifically for use with high-impact exercise.

About the Author:

Lynn VanDyke is a master personal trainer and fitness nutritionist. She has authored the wildly popular ebook, Melt the Fat and offers personalized online personal training at

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Marion + Tobi

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