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Low Fat Digest Issue 46 - Low Fat Chicken Stroganoff
September 04, 2009

Low Fat Digest Issue 46

The Low Fat Digest Friendly Healthy Eating Information

4th of September 2009

Issue #46

Table of Contents

1. Ramblings
2. Low Fat Chicken Stroganoff
3. To Step on the Scale or Not?


1. Ramblings

Is it really already September? I have to apologize for not sending this newsletter the last two months. There has been so much happening here in the summer....

Anyhow, I hope you enjoyed summer, vacations and are now coming back with fresh energy and motivation.

Now is the perfect time to take up your healthy diet and start with great, healthy and delicious low fat recipes.


2. Low Fat Chicken Stroganoff


  • 2 cans sliced mushrooms
  • 1/4 teaspoon salt
  • 1 teaspoon paprika
  • 2 tablespoons all-purpose flour
  • 8 ounces (250g) plain low-fat yogurt
  • 12 ounces (375g) boned skinless chicken breast halves, cubed
  • 1 tablespoon cooking oil
  • 1/2 cup chopped onion
  • 5 (150g) ounces noodles


Bring to a boil 6 cups (750 ml) of lightly salted water. Add noodles; cook according to package directions.

Drain well; set aside. Meanwhile, spray a 10-inch skillet with nonstick spray coating.

Cook onion in skillet until nearly tender. Add oil to skillet. Add chicken and cook for 3 to 4 minutes or until chicken is tender and no longer pink.

In a small bowl stir together yogurt, flour, paprika, and salt. Add undrained mushrooms to skillet. Stir in yogurt mixture. Cook and stir until slightly thickened and bubbly. Cook and stir 1 minute more.

Serve over hot noodles.


Makes 5 servings

Nutritional Information

  • Calories 321
  • Fat 10g
  • Cholesterol 90mg
  • Protein 27g
  • Sodium 369mg
  • Carbs 29g

3. To Step on the Scale or Not?

by Mike Brescia

It seems that every expert has a different opinion on this ...

A recent article in the news comes from a health guru who says never look at the scale because it will depress you and you will lose your motivation.

Another article that came out the same day from an equally experienced health expert says to weigh yourself every day because you need to know whether you are on track or not. He says that you need feedback to learn how your body reacts to what you eat and your level of physical activity.

Who's right?

The answer is they are both right and both wrong.

I mean, if you are a person who sets goals and gets motivated by reaching milestones, telling you not to weigh yourself on a regular basis would be wrong.

On the other hand, in the case of weight, you could be losing fat but gaining muscle at the same time. During that stage of your body transformation you could be moving ahead toward your goal, but not actually losing any poundage. And that could de- motivate a certain percentage of people.

So what's the bottom line?

What should you do?

The answer is you should do what ever keeps you inspired. And that is different for you than it is for your next door neighbor, your sister, your son, or your coworker.

If getting on a scale motivates you, then do it.

If getting on the scale de-motivates you, stay off.

Being truly healthy and trim is not about whether you weigh yourself regularly or not. It's about the ability to do the things that provide you with great health without feeling like you're missing out on anything... it's about being totally thrilled with the healthy choices you are making as you are making them.

Because that is what true health is...

And oh, at the end of one of those health articles, the health expert who wrote it, who is also a long distance runner and health coach many celebrities says that she uses and encourages her clients to "use affirmations to undo the negative self-fulfilling prophecy" and that, "They recondition your thinking... and allow you to not take actions that will sabotage your progress."

How about that?

P.S. Learn how the healthiest people in world think about food, get Eating For Excellent Health Now and you can look like the celebrities and actually enjoy the process of getting there and staying there.

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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