Jan 19 - Day 10

Today I decided to do all my aerobics in the morning,  I began by using the Nu-step machine for 40 minutes, and the weights for another 33 minutes.  Then it was off to the pool for "Aqua Power and strength, 50 minutes of constant movement with and without Styrofoam barbells which we forced through the water. Needless to say, I was very tired when I got out, but it was a good tiredness. From there I went to a Lifestyle Coaching class, ate lunch and attended a diabetes information class.  It helped me to hear from a very knowledgeable nutritionist all about the disease.  I have deeply appreciated the email I have received for many of you telling me your stories of family and friends who have diabetes. Finally I went to a class on modifying recipes :-) right up my alley.  Can't wait t share the info with any of you who are interested. Here are a few:

Tips to Decrease the Total Fat and Lower Calories
Instead of This
Try Using This
Notes
Bacon
Lean Canadian bacon or turkey bacon
Sodium will still be high
Baking chocolate, unsweetened
- For every ounce of unsweetened baking chocolate, replace it with three Tbsp unsweetened cocoa powder and one Tbsp of heart-healthy oil.
- In brownies, cakes, and puddings use 3 Tbsp unsweetened cocoa powder with two Tsp of water.
- This combination has less saturated fat, but the calories and total fat are about the same.
-This combination has less calories and fat
Butter, oil, shortening, or margarine, for sauté or stir-fry
Use cooking spray, water, broth and/or nonstick pans.
An oil spray bottle (ex: “Misto”) or pastry brush will allow you to use a very small amount of heart healthy oil when cooking.
Butter, shortening, margarine, or solid fat in recipes other than baked goods
- Use ¼ less liquid oil or solid fat called for in the recipe.
- Use equal amounts of oil for melted shortening, margarine or butter.
- Use a trans fat free margarine.
- If recipe calls for 1 cup, use ¾ cup. If recipe uses ¼ cup shortening, use 3 Tbsp oil.
- Light butters/margarines do not hold up to cooking temperatures.
Butter, shortening or oil in baking
- Use applesauce or prune puree for half of the butter, shortening or oil.
- Try replacing oil with crushed pineapple, grated carrots, zucchini, apples, or mashed bananas.
May need to reduce baking time by 25% and/or reduce oven temperature by 25 – 50 degrees.
Cake frosting
Mix a little confectioner’s sugar with water to make a glaze for your cake.
Lemon zest or vanilla or almond extract will heighten flavor.
Cheese, whole fat
Use reduced fat or part-skim cheese.
Add it at the end of baking time.
Cream, Whipping Cream
- Use evaporated skim milk
- Use nonfat whipped topping or cream.
“Whipped topping” is only nonfat if one “serving” is used.
Cream sauces or canned soups in casseroles
- Use reduced fat or fat free canned soup. - Make a skim milk-based creamy sauce. (see note)
- Mix 2 Tbsp corn-starch and evaporated skim milk to create a thick cream; add to one cup heated skim milk to make a creamy sauce.
Cream cheese, full-fat
Use low-fat or nonfat cream cheese, Neufchatel or low-fat cottage cheese
Purée cottage cheese until smooth
Eggs
- Use egg whites or egg substitute.
- Use flaxseed and water paste (for baking only – see note).
- 3 e.w. or 3 T substitute per egg - 1 Tbsp flaxseed and 3 Tbsp hot water per egg: whisk and let sit until gooey (~10 min), then stir into batter until well-mixed
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Gravy
1 Tbsp cornstarch or 2 Tbsp flour to thicken 1 cup fat free, low sodium broth
Whisk cornstarch or flour with 1T water before adding to broth
Mashed potatoes
Use garlic and vegetable or chicken stock instead of milk and butter.
Can also use low-fat or fat-free sour cream or cream cheese
Mayonnaise or salad dressing
- Use low fat, reduced or nonfat mayonnaise or salad dressing.
- Make your own salad dressing using more vinegar (virtually no calories or sodium) and less oil
Try this recipe: 1 Tbsp olive oil, 2 Tbsp Balsamic vinegar, 1 tsp mustard (Dijon if preferred), and 2 tsp garlic, minced (optional). Pinch of sugar if too vinegary.
Meat & Dairy products (high fat varieties)
- Try silken tofu to replace dairy products for creamy dishes and desserts.
- Use firm or extra firm tofu to replace meat in a stir-fry, pasta or other recipe.
Let excess water out of firm & extra firm tofu before use –sandwich between paper towels with a heavy plate on top.
Milk (whole), half and half, or evaporated milk
Use skim milk, Skim Plus (has added protein), 1% milk, evaporated skim milk, fat-free half and half, or plain soymilk with calcium.
Nuts
Try using ¼ to ⅓ the amount called for in the recipe.
You can intensify the nutty flavor by roasting nuts in the oven at 350 °F for 10 minutes.
Oil (“Vegetable” or “Corn”)
Always use more heart-healthy oils (high in monounsaturated fats)
Canola oil for high heat; Olive oil for lower temperature items.
Soups
Use potatoes, rice or pureed vegetables to thicken your soups instead of heavy cream.
Puree vegetables in large volumes and keep them in the freezer for convenience
Stews and soups
Refrigerate after cooking; fat will congeal on top and can be easily removed.
Sour cream full-fat, Full-fat cottage cheese, Full-fat Ricotta cheese
- Use nonfat or reduced fat sour cream or fat-free plain yogurt.
- Use 2% or fat-free cottage cheese.
- Use part-skim ricotta.
Keep in mind that yogurt is not heat stable unless mixed with cornstarch – See description.
Vegetable dips
Use nonfat or low-fat yogurt or fat-free sour cream as the base for your dips.
Homemade dips will have less sodium than store-bought.

...........................................................and much more!

Tonight at supper I had the most delicious lamb stew which had Indian spices.  It was quite hot, but really good. 

That's all folks! Good night, sleep tight, and don't let the bed bugs bite!