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Low Fat Digest Issue 40 - Low Fat Rotini and Tuna Salad
January 18, 2009

Low Fat Digest Issue 40

The Low Fat Digest Friendly Healthy Eating Information

18th of January 2009

Issue #40

Table of Contents

1. Ramblings
2. Low Fat Rotini and Tuna Salad
3. Alcohol and Fat Loss


1. Ramblings

Happy New Year!

The beginning of a New Year is for most of us the time to start living by our resolutions to live a healthier and more active live.

To make it easier for you, I have prepared a low fat recipe, that is low in calories and low in fat, yet super yummy!!

This Rotini and Tuna salad is a perfect dish for a party or buffet.

2. Low Fat Rotini and Tuna Salad


  • 12 ounces (375g) tuna in water
  • 2 1/2 cups (625g) rotini pasta
  • 1 cup (250g) frozen green peas, thawed and cooked
  • 1 cup (250g) celery
  • 1/2 cup (125g) bell peppers
  • 1/2 cup (125g) onions
  • 1 cup (250g) fat-free mayonnaise
  • 3 tablespoons lemon juice
  • 1/2 teaspoon thyme
  • salt
  • black pepper


Cook pasta according to directions on package. Rinse pasta with cold water and drain.

For the salad drain and flake tuna, chop celery, bell peppers and onions. Then combine tuna, celery, bell peppers, and onions with pasta and the cooked peas in a mixing bowl.

For the dressing combine mayonnaise, lemon juice, thyme, salt, and black pepper.

Gently stir dressing into the salad. Cover and refrigerate 1 hour.


Makes 8 servings

Nutritional Information
per serving

  • Calories: 197
  • Fat: 1g
  • Protein: 16g
  • Carbs: 31g
  • Cholesterol: 13mg
  • Sodium: 599mg

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3. Alcohol and Fat Loss

When you are trying to lose fat, it is important to factor in any alcohol you drink. Alcohol has 7 calories per gram, almost as much as fat (9 calories per gram), and almost twice as many calories as a gram of carbohydrate or protein. In addition, when you consume alcohol at the same time as food, your body tends to burn the alcohol first, sparing the fat.

Suppose, for example, you cut your calories from fat down to the recommended level of 25 percent. If you continue to consume, 10 percent of your daily calories (approximately two drinks) from alcohol, it is as though your diet has 40 percent fat, proportionate to calories.

As you can see, fat loss is not nearly as effective if you drink too much alcohol. This is not to say you have to cut out alcohol altogether. Alcohol, just like fat, cholesterol, salt, and sugar, should be consumed in moderation. Try cutting back to one glass, or a glass every other night, or just on the weekends. Also, try a light beer with fewer calories. And when you have a cocktail, use diet soda or Crystal Lite as the mixer.

Studies show that alcohol makes people hungrier; at the same time, it lowers their inhibitions, so they are more likely to binge. The more you drink, the less you care about what you are eating. If you are drinking on an empty stomach you are really setting yourself up for trouble. You may want to only drink non-alcoholic beverages until you have eaten--otherwise you are likely to eat everything and anything that looks--or tastes--good. If you want to drink that beer or wine with the meal, you are not drinking on an empty stomach, so you'll control your appetite better. And you can always ask the bartender to reduce the alcohol in your favorite drink.

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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