Back to Back Issues Page
Low Fat Digest Issue 49 - Low Fat Pumpkin Custard
February 02, 2010

Low Fat Digest Issue 49

The Low Fat Digest Friendly Healthy Eating Information

2nd of February, 2010

Issue #49

Table of Contents

1. Ramblings
2. Low Fat Pumpkin Custard
3. A Simple Change In Mindset Will Burn More Fat Fast


1. Ramblings

It's still pumpkin season, even though Halloween is a long time ago. I love pumpkins and one of my favorite recipes are the pumpkin soup and raw pumpkins in my salad...

But today I want to share a low fat dessert recipe with you, because everyone needs sweets from time to time :-)

Cut the fat in your sweets and eat normally healthy your breakfast, kunch and dinner, and you'll be at your ideal weight soon.

2. Low Fat Pumpkin Custard

I love soup! Especially in winter, when it's cold outside, what could be better than a steaming hot soup?


  • 8 Jack-Be-Little pumpkins
  • 1 can (16 oz.) pumpkin
  • 1/2 cup (125g) prunes
  • 1/4 cup (60ml)apple juice concentrate
  • 1/4 cup (60ml)orange juice concentrate
  • 2 teaspoons pumpkin-pie spice
  • 1 tablespoon grated orange peel
  • 1/2 cup (125g) fat-free egg substitute
  • 1 cup (250ml) evaporated skim milk
  • 2 teaspoons margarine

Pit and chop prunes.

In a medium saucepan, stir together the pumpkin, prunes, apple juice, orange juice and margarine.

Simmer for 15 minutes, stirring frequently.

Then put into a blender and add milk, egg substitute, orange peel and pumpkin spice. Blend until smooth.

Cut off the tops of each pumpkin and scoop out the seeds. Place the shells in a baking dish. Bake at 350°F (175°C) for about 30 minutes. Flesh must be tender, but take out before the shell is collapsing.

Spoon the custard mixture into the shells and bake for another 30 minutes.


Makes 6 servings

  • 106 Calories
  • 0.9g Fat
  • 1.9g Fiber
  • 1mg Cholesterol
  • 74mg Sodium

*** Advertisement ***

No willpower against food? Feel like it's all hopeless? Install the mental patterns of the healthiest eaters with Eating For Excellent Health Now! too.
Think Right Now "

3. A Simple Change In Mindset Will Burn More Fat Fast

By Rob Poulos, Fat Loss & Fitness Expert & Creator of Fat Burning Furnace

Most people that I talk to about health and fitness talk about “getting in shape”. But I don’t think they realize that their words are actually counterproductive to their aspirations of burning fat. You hear a lot of people lamenting about being out of shape and saying, “I need to get in shape and burn fat”, or, “I want to get in shape and burn fat.” What you don’t hear them saying is, “I want to get in shape, burn fat, and stay that way.”

They may want to stay in shape, but their mindset is focused on getting in shape. This makes you more susceptible to the fad diets and latest exercise gimmick on the market. You’re so focused on getting in shape that you’ll try almost anything regardless of how silly or difficult to follow it might seem, because you’re entirely focused on the short term goal.

A simple change in the “quick fix” mindset to one of long term success will steer you down the correct path. You’ll be less enticed by the late night TV hype, and more focused on doing the right things most of the time. Wouldn’t you agree that life long health and fitness is what’s most important?

Of course creating an environment in your body that allows you to burn fat fast is essential to this goal. A person who is in shape in their 50s and 60s is a lot more impressive to me than someone who is lean and fit in their 20s and 30s. That’s because the dedication to maintaining the proper exercise plan and a sensible nutrition strategy for the rest of your life is rare to find. It’s a rare mindset.

If you really want to transform your physique and your health for good, you must make it a lifestyle, a habit. And that starts in your mind. That’s what the people who are lean for life do. In fact, if I think about all of the people I personally know that are in great shape and have been for a while, I start to understand that they have their minds on staying in shape.

They think about it day and night, not obsessively, but with each thing they do…they subconsciously think, “Is this going to positively or negatively impact my long term health and fitness?”. "Am I doing everything I reasonable can to burn fat and live a healthy lifestyle?".

The good news is that research shows you can develop simple habits like those involved in eating and exercising properly in under a month…sometimes even sooner. And with the type of exercise and diet tips I recommend to my Fat Burning Furnace students, you don’t need o give up your life’s pursuits so that you are working out every day, nor do you need to follow a wacky diet you can’t reasonably make a lifestyle out of.

And after a few months of practicing these methods, I’ve found that your body will start telling you it wants to keep exercising and eating right…you just won’t feel right with out it. Why? Because your body naturally wants to be healthy and lean.

So I urge you to forgo the “get in shape” mindset, and instead embrace the idea of staying in shape and creating that fat burning furnace that is so essential to life long health and fitness.

Imagine yourself in the body of your dreams, today, tomorrow, and 5, 10, 20 or more years from now. What will you be doing then, in your lean, strong, and healthy body? Chances are, you won’t be trying to “get in shape”. Instead, you'll be burning fat 24/7, and enjoying life as you should...full of vitality and passion.

Rob Poulos is a celebrated fitness author, fat loss expert, and the founder and CEO of Zero to Hero Fitness. Rob created the world's most efficient method for fast and permanent fat loss with his Fat Burning Furnace system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.

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