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Low Fat Digest Issue 61 - Fruit Pizza
February 27, 2013


Low Fat Digest Issue 61

February 27, 2013

Issue #61

Table of Contents

1. Ramblings
2. Fruit Pizza
3. I Need to Lose Weight and Fast: What Kinds of Foods Should I Eat?

1. Ramblings

Did you know that the time after Ashes Wednesday until Easter is officially "fasting time"? At least in the Roman Catholic church.

If you believe in this religion or not doesn't matter, now is a good time to do some healthy eating. Easter is just around the corner with only 4 weeks to go.

Fasting for the next 4 weeks can bring you into a really good shape and help you to "survive" the holidays without putting on too much weight.

And by fasting I don't mean not eating anything at all, it's merely being conscious about what you eat and holding back primarily on sweets like chocolate, cookies, cakes, etc.

By the way, I got a fantastic tip from Tim Ferris book The 4-Hour body, that I'm currently reading the second time.

He says that you should take a photo of everything you want to eat before putting it into your mouth.

Research has shown that by not changing anything else, the persons taking pictures of their food lost a lot more weight than the comparison group.

I highly recommend you do this for one week, just to become conscious of what you actually eat.

By the way if you want to read my review of his book: Review of The 4-Hour body.


2. Fruit Pizza

If you feel like you need a sweet snack but shouldn't, what can you do?

Fruit Pizza is a great idea to have it both: stay within your fasting limits and still have something sweet :-)

I got the recipe from The Diet Solution and really liked it.

As always, I have made some changes to it to make it even better:-)



  • 1 3/4 cups raw organic almonds
  • 1 tablespoon coconut oil
  • 5 dates (preferably fresh)without the pit
  • pinch of nutmeg
  • 2 teaspoons cinnamon
  • pinch of sea salt
  • 2 tablespoons honey


  • 16 oz Greek Yogurt or cottage cheese
  • Stevia to sweeten
  • Berries: Strawberries, Blueberries, Raspberries

First Make Crust

Finely chop nuts in a blender.

Add coconut oil, dates, and spices to the chopped nuts and keep blending until you have an even (crumbled) mixture.

Pour mixture into a mixing bowl, add honey, and thoroughly kneed with your hands to form a dough ball. If the dough won't stick, add a little bit of honey, but don't overdo it.

Spread the dough into the bottom of a 9-inch pie pan. You can use a non-stick pan or grease it with coconut oil.

Preheat oven to 350°F (175°C) and bake for 10-12 minutes, until the edges of your crust are just beginning to brown.

Then move crust to a serving plate.

While Crust bakes, make the filling

Sweeten Greek yogurt with Stevia according to your liking (just be careful not to use too much, as Stevia is very sweet).

Spread on top of the baked crust. Sprinkle the berries on top of the yoghurt.

Chill and serve.

This Fruit Pizza can stay in the fridge for 2-3 days.


Makes 8 servings

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3. I Need to Lose Weight and Fast: What Kinds of Foods Should I Eat?

by Isabel de los Rios

I spent a lot of my life overweight. One day I finally looked at myself and said, “I need to lose weight and fast.” To help me achieve this goal, I learned everything I could about nutrition. While I didn’t drop the pounds overnight (no quick fixes, remember), the excess flab did come off, and I haven’t had any trouble maintaining the results since then.

If your weight loss journey isn’t working out like you’d hoped, you may be eating too much of the wrong stuff or avoiding too many of the right kinds of foods. Here are some nutrition tips to help you lose that stubborn flab once and for all.

Replace Processed Food with Real Food

If your definition of real food is frozen fish sticks, pasta and canned green beans, we have some work to do. These foods are a small sampling of the processed junk that harms our bodies and causes us pack on the pounds.

When foods are processed, most of the nutrients are zapped right out. So when you eat them, you take in a bunch of empty calories that get stored in your body as fat. Definitely not something you want to happen when you’re on a mission to lose weight.

Real food comes from farms; it is not processed or created in factories. The bulk of your diet should include real foods like fresh vegetables and fruits, grass fed beef, free range poultry, organic eggs, beans, legumes, nuts, seeds and fresh fish.

When you replace the processed junk in your diet with real food, you eliminate unnecessary calories, and you have an easier time losing weight.

Embrace Fat in Your Diet

Wait! Before you bash me over the head, hear me out. Fat gets a bad rap because it is believed to be the culprit of obesity and heart disease. This is absolutely not the case. Eating fat is not going to make your heart explode or turn your bum into blubber—unless of course, the bulk of your fat comes from unhealthy processed food and trans fat.

Fats that are derived from nutritious foods like olive oil, nuts, fatty fish, avocados, coconut oil, organic eggs and naturally raised meats make meals more satiating and keeps hunger at bay.

Get Enough Protein in Your Diet

When you are trying to lose weight, protein is a must. When you eat protein, your body releases a hormone that helps you burn stubborn fat. Protein also helps you stay full longer so you eat less during the day.

There’s no need to go overboard with the protein. Adding a sensible serving of this nutrient to each meal will do the trick. Some healthy protein choices include beans, fresh fish, naturally raised meats, legumes, free range poultry and organic eggs.

Eliminating processed foods, and adding healthy sources of fat and protein to your diet can help you lose weight faster. Of course, if you really want to see consistent fat burning results, combine your nutrition plan with plenty of exercise.

Healthy nutrition is the key to losing weight and keeping it off. Watch this video to see what I do when I need to lose weight and fast so you can achieve your dreams of permanent weight loss.

Isabel de los Rios runs The Diet Solution Program and she definitely knows what she's talking!

You can watch her personal story to get some inspiration here: Isabel de los Rios Personal Story

Better yet with her tips you don't have to feel hungry to see results.

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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