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Volume II
February 28, 2005

Low Fat Solutions

In last months issue a call was sent out to share your low fat solutions. Thank you to all that sent in their ideas.


While I was doing Weight Watchers I leaned that a can of fat free evaporated milk works well in cream soups or sauces, in place of the whole milk or cream.  It makes the soup nice and creamy while adding NO fat.  I don't add
water; just use the evaporated milk, part for part for the cream or whole milk.


Hi Dan:

I am a recent user of your program and think it's great......... I have gone from 274# in March to 217# as of last week.  My goal is 199#. I watch my fat intake.........specifically fat calories.  I try to eat foods that contain fat calories no more than 1/3 of the total calories.  For lunch I eat a Healthy Choice or similar meal.  That must be less than 300 calories.  I eat 3 pieces of fruit, a 100 calorie yogurt and for a morning snack a Special K bar at 100 calories.  My drink is a diet, whatever, Coke or Pepsi.

Breakfast consists of a large bowl of Honey Nut Cheerios. With a whole banana cut up.  My alternate cereal is Vermont Morning.  It's like a 3-grain oatmeal.  Very, very good for you!  Can send you info if you can't find it.

Dinner is a large salad and a small portion plus homemade beans.  Sometimes I have a bowl of soup too.  Dessert is a Schwan's Healthy Creation yogurt (ice cream)..........fat free and great tasting.  I also have a 1/4 cup of cashews.  This means a fair amount of fiber during the day.

Evening treats are popcorn with some Cabot powdered cheese and/or another yogurt (ice cream).

In the evening, I try to exercise 4-5 days for 45 minutes each time.  This consists of a recumbent bicycle, a treadmill and a multi-gym.  I try to burn off at least 400 calories.

Hey, it seems to work for me

Fast and tasty

    2 tablespoons melted butter or margarine                       
    2 tablespoons orange juice                                     
    3 cups steamed broccoli florets                                

Mix 2 tablespoons each melted butter and orange juice.  Drizzle over about 3 cups of broccoli.  Garnish with grated peel, if desired. I use light margarine.

I hope I have helped you!

Keith Grimes


I use one whole egg and 3 or 4 egg whites for one omelet for one person and my husband has never noticed the difference. And it brought down his high bad cholesterol score to a normal level. I always use a little water not milk to scramble the eggs with. 

On the subject of giving up your Rice a Roni--I pick the low sodium box and cook it in my rice steamer, use no butter but use 1/2 to 1 cup of extra water than what the box recipe calls for and it comes out perfect every time. When the rice is cooked and the button flips to warm instead of cook, I then use 1/4 cup of water in the rice to loosen the bottom of the bowl to release the stuck on rice, put the lid on and wait 1 or 2 minutes and then serve the rice a roni. My husband swears that it tastes just a good as it always has. And he loves, I mean loves his Rice a Roni. 

I make my own stock whenever I have bones or shells. Cook the liquid down for a concentration of flavor and pour into ice cube trays to flash freeze, place cubes into a freezer bag and mark it beef stock etc. Skim the fat before pouring into the trays of course. I hardly ever use butter when called for; I always use water or stock. Anything I have cooked can be fried in water or stock instead of fat. Like onions and garlic before a sauce, I cook them in water or stock first.  This stock that you make adds a whole lot of flavor.  Whenever I cut out the fat I always add back twice as much flavor with the stock and creative seasonings like herbs and spices--some even home grown.  That way I know the herbs are fresh and clean and free of poisons.


Sue Lawhorn


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