RESOLUTIONER OR NOT?

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Time to Chime on the Time to Shine                                                                     Ilana Katz MS, RD, CSSD

As we start off a new decade, many are making resolutions for the new year and the new “you” and then many become “resolutioner” haters simultaneously. I have been seeing both sides and wanted to chime in with my own $0.02 worth.

There are many polls that throw out stats of how many people tend to make new years resolutions (it so happens an average of ~50% of Americans make new year’s resolutions based on weight, fitness and health) and then those same polls also predict, based on collected data in the past that of that 50% about 85% have given up by the time February rolls around.

It is my personal observation that the other 50% can be split into two groups: those that have already made health and wellness a big part of their lives and those that simply do not set goals at opportune times, because they are just not ready, willing or even “able.”

For the gym rats, many of jokes about resolutioners are about how the gym is overcrowded in the first few days of January, but do not sweat (yeah, really don’t sweat, pun intended), because as soon as the temps drop more than 10os in a day, this space will be freed up again. For the non-opportunists, there may be many factors going on – they are not yet ready for change or they do not believe in resolutions, particularly new year’s ones, yada yada, yada. And then there is the wellness practioners, who would love for everyone to have health, wellness, fitness and nutrition goals all year round…. See where I am going with this. Lets all stay on the positive side of wherever you may stand on New Year’s resolutions and support each other.

Do not be a hater:

There are many that need the support and encouragement to push through January, make it to February and beyond. The ones that have already made it a lifestyle can certainly be a support system and role models to represent qualities it takes to make fitness and health a habit. Remember the days it may have been a struggle for you, and what it took to make it part of your life.

I commend those for finding something in the clean, new slate whether it be a new decade, a new year, a new month a new week, or even a new day – there is certainly something that makes the “new” enable the thought of reset and find the courage to begin an objective. Support the resolutioners, invite them to your party, as the more the merrier, right. I personally love it when the gym is buzzing.

Non-resolution thing one (those that do not need the “new and fresh” slate to set objectives because they see these opportunities all year round:

Firstly, my hat goes off to you. It takes a special type to be driven, objective and accomplished. Many others could use some of your methods, whether it be by osmosis or by example – see rule number 1: Be a motivator rather than a hater.

Non-resolution thing two (those that fail at resolutions time after time):

For you guys, it may be time to do things slightly differently. Here are some ways to get past the most common pitfalls when setting resolutions:

  • Instead of making the same resolutions over and over again, that never seem to amount to much, switch up to focus on OUTCOMES rather than resolutions. Outcomes mean actions/behaviours that you are ready and willing to change. For example, if fitness is an outcome, the behavior you will need to change is to make time in your day to get active (walk, jog, gym, etc.) or if weight loss is an outcome, then you must be willing to change the way you eat.
  • Focus on one or two (without overwhelming yourself) goals at a time. Make your outcomes reachable, maintainable and measureable. Which outcome seems most reasonable and exciting to you. Start there. Results attract confidence and confidence increases success which further enables the next measurable goal to be set.
  • Instead of setting vague resolutions, like I intend to be fitter or I intend to be leaner rather focus on those that are connected to your deepest (and maybe darkest) motivators. For example: get in touch with WHY you want to be fitter or leaner, what would be an ultimate benefit? Is this something that society wants for me, or is it something I deeply want for myself? Find these motivators that connect them to that outcome and goal.
  • Once you have come up with one or two goals and outcomes, take the time to break it down into a step by step plan, with objective time periods in which to accomplish each step. For example: I want to be 10% fitter by end of march. This would mean I will walk at least 6000 steps per day in January, 7000 in February, etc… or go to the gym for 45 minutes 3 time per week in January, 4 times a week in February, etc. (these have objectives to measure against, and have a step-by-step reasonable increase) always keeping in mind what is appropriate and realistic for you!
  • Be realistic: for example: If I have never run more than a mile in my life, I would not set a marathon as a goal this year, but a 5k by spring, or a 10K by fall may be obtainable. Then guess what, eventually a marathon may seem realistic. How about next year’s outcome (see what I did there, ahhhh….)
  • Find an appropriate support system. Hopefully by now we have eliminated the haters. There are natural motivationers in a similar setting and just making it to the gym regularly may increase your support system as well as your supportive social circle. My favourite habit changing behavior is to tell someone you trust supports you, what your goal is. By saying it out loud, you have not only given your word to yourself that you are committed to get it done, but you have also given your word to another, and would be too embarrassed to let that slip past you again. In this same light, use the buddy system – find a friend with similar goals and outcomes, become accountable to eachother, do not become partners in crime, but rather successful resolutioners.
  • Most importantly, treat yourself with the utmost respect and adoration that you would treat someone else you wish to support in their goal setting project. There will be slip ups, and instead of viewing these as failures, see them as learning opportunities. If you are a self-sabotager, instead of viewing a slip up as “see, I always fail” you can get over a bad day. And then instead of waiting for the new week or month or year, you can start over in the next HOUR.

So, wherever you fit into the readiness equation. reward yourself along the way, recognize every accomplishment, recheck your status periodically and you will find that you do not have to be a NEW YEAR Resolutioner, but one who can resolve to change in any week, month or hour. Let the journey be as much (if not more) of the new experience ofa successful outcome than the actual end itself.

Holiday Season Survival Guide for Athletes (and others!)

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With Halloween now come and gone, yet another holiday season begins. Just like with Pavlov’s dog, a looming holiday season brings thoughts of cookies and cakes, turkey and trimmings, pumpkin and pecan pies.  Moreover, with racing season on the low down, it is easy to pack on the off season pounds.

With a survival guide and a plan of action you do not have to forego the traditions and feasts of this time in order to remain at competing weight. In essence, match your nutrition choices to the specific requirements of being in recovery at the macro level.   What this means is: eat in accordance with THAT DAY’s training levels.  The difference in energy expenditure between a day off and even a moderate training day can be enormous.

Holiday survival modifications add up and are helpful in maintaining your race weight.  Making small changes even on a daily basis helps compensate for variance in activity factor and caloric expenditure. These tips focus on the best weight management strategies during the holiday season to maintain the optimal weight or body composition for the training season.

Many athletes do not know how to reduce the caloric intake when training duration and intensity subsides once racing season is over. Caloric deficit at this time is crucial for weight maintenance because not only are you burning less calories but the holiday season is notorious for caloric dense foods.

Some simple tips to note the calories and still partake in the festivities:

MAINTAIN CALORIC BALANCE

  • Even if you are continuing a strength training regimen, cut out the use of sports nutrition energy bars, drinks and gels, which are formulated for endurance (such as endurox, accelerade, gu, etc).
  • Be aware of caloric dense foods versus nutrient dense foods. In place of the bars, opt for the earthy, clean alternatives such as (non-processed) fruits, vegetables and whole grains which are more nutrient dense as opposed to calorie dense bars and gels.  Dense carbs that were important for glycogen restoration, such as power bagels, can be replaced with lighter, lower calorie whole grain breads, such as whole grain English muffins or whole wheat pasta and brown rice.

KEEP METABOLISM FUELED

  • Do not go to seasonal gatherings hungry. Hunger is a strong physiological drive and thus giving in to temptation is highly likely when your brain is not fed. Metabolism is raised when you eat every 2 to 3 hours. Keep up with this philosophy even through the season. Do not save calories for a big festive meal. Have a snack or light meal and drink plenty of water before facing a huge buffet.  Having a full stomach aids in appetite suppression.
  • Eating every few hours also means keeping portion size appropriate. You may have gotten used to eating larger portion sizes while training and old habits die hard. Remember, ½  cup cooked pasta, rice or potatoes is a realistic serving size for weight maintenance, but these portions may seem tiny when you are faced with festive meals.  PAY ATTENTION. As little as 100 extra calories per day can amount to an increase in 15 lbs of fat gain between Thanksgiving and New Year.

REMAIN ACCOUNTABLE TO YOUR TRAINING WEIGHT

Being accountable to weight management during this time may seem unfestive, but that is just the point – do not use the “holiday season” as an all out excuse. After all,  it’s a  holiday, not a holimonth.

Plan ahead. Willpower requires boundaries. Create your own boundaries before you even head out the door to temptation. Be strong, give yourself some tough love. Fuzzy lines like “I will stop eating when I am full” do not work. Your boundaries have to be precise and measurable. For example: I will not eat anything fried, I will only drink 4 oz of alcohol.

Use visualization. Remember last year, when you walked away from a party feeling uncomfortably full and regretful, anticipating those extra pounds you now have to burn off in preseason. Visualize leaving the party feeling proud and liberated about your choices. Visualize preseason training days at your optimal training weight.

Journal   – Commit to keeping a food journal and an exercise journal (and for many, a parallel emotional journal is a great bonus). By writing down everything you eat and drink, not only are you self accountable, but you become aware of the hidden calories and fat grams creeping in. Journaling both food and exercise helps you monitor calories in against calories burned. This helps nip over indulgence in the bud. 

Physical Activity    – Even with a good nutrition plan, some wiggle room is necessary.  For many endurance athletes, the winter months are considered off season. Even if its minimal compared to racing season, some physical activity will help burn off some of those extra calories.

If you are completely off training, try speed shopping. Lace up your sneakers and move. Before you know it your shopping will be done. If your best laid plans take a hit, remember that it takes at least 45 minutes of high intensity cardio to burn off a small slice of pecan pie.  OUCH!

Put Alcohol into Perspective  – Alcohol goes hand in hand with celebrations. Do not forget that alcohol adds calories, in fact per gram, it has more calories than carbohydrates and protein. A 12 oz. beer is equal to 150 calories. A 5 oz. glass of wine, 100 calories, a 12 oz. wine cooler is around 180 calories, and spirits at 80-proof is over 100 calories per ounce and that is minus the drink mixers. One drink a day adds over 1000 calories per week. During the holiday season alone, this means at least 3 extra pounds of fat.

Furthermore, it is not just the caloric density and sugars of alcohol that need to be accounted for. Although alcohol is considered a carbohydrate, it metabolizes quite differently than food carbohydrates. It is converted to fatty acids -which have  a higher potential of fat storage – rather than being converted to glucose, like regular carbohydrates.  In simple terminology, alcohol puts efficient fat burning on hold. If your off season goal is to stay lean, stay off the booze.  One way to nip the unwanted fat gain in the bud – nominate yourself to be a designated driver.

Compromise  – Never give up your cultural traditions or social aspirations in lieu of your body composition goals. In other words, do not stay away from the party in fear of resisting temptation. Plan out the compromise and go to the party regardless. Remember the adage: The party does not have to be in your mouth. Staying away from temptation altogether may cause you to feel intensely deprived later down the line. Emotional eating is more difficult to control than a few slip ups at holiday parties. As a host, you can always give the tempting leftovers to guests or better yet, take them to homeless shelters.

Whether you are a host or a guest, you can always bring something to the table that is appetizing, delicious, and a substitute for high caloric, nutrient free options. Some cooking or baking substitutes in recipes include:  replacing regular butter, cream, sour cream, cream of mushroom soup, cheese,  etc., with nonfat or low fat options, replace cream with evaporated skim milk, replace whole eggs with egg whites (you may need an extra egg white or two), replace ice cream with frozen yogurt, replace heavy whipping cream with a 1:1 ratio of flour whisked into non fat milk (eg.1 cup of flour + 1 cup of non fat milk),  use apple sauce and/or cinnamon as a topping instead of cream or butter.

NO REGRETS

If you do decide to weigh yourself after a party, even if your over indulgence was minimal, keep your head in the right place. Getting on a scale the morning after may add as much as 2 to 4 lbs. These numbers could lead you into a whirlwind of regret, minimizing your chances of enjoying the rest of the season.  A few extra pounds show up after you have carbo-loaded your muscles. With each 1 gram of glycogen, 3 grams of water get stored. If you have not been able to resist all temptation, use it to your advantage. Water weight is the first load of poundage to drop off with physical activity. There is no better motivation than this for a post party work out.

BOTTOM LINE

It is not uncommon for athletes to get caught up in the temptations of the season, more so because of the hard core discipline the rest of the year. This mind set may make gearing up for a new season with an optimal weight rather difficult. However, be realistic, enjoy the traditions, embrace the culture, but keep your goals in focus all the time. These basic nutrition tips should hopefully provide a realistic view of the season’s offerings and thus aid in weight management post season.

Leave a comment and let us know your Holiday Weight Challenge Tips! Select Subscribe below the comment and we will send you everyone’s tips.

Principles for a Healthy Lifestyle and Optimal Weight

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Ilana Katz MS, RD, CSSD

Researched and accepted dietary principles may guide the individual to finding a healthy and appropriate lifestyle for themselves. I have laid out a few of these that within my studies, experience and analysis of current articles in peer-reviewed journals with an understanding that each human is unique. Unique in their metabolism/physiology, in their emotional and stress (psychology) and in their struggles and challenges with daily living.  Therefore, it goes without saying that there is no single “diet” or “lifestyle” that works for the masses. Each individual needs to seek out what is the best fit for them, but these principles may provide a great starting point:

CHOOSE NUTRIENT DENSITY OVER CALORIC DENSITY


The concept of nutrient density refers to lower calorie foods that offer functional nutrients vital for metabolic pathways to be most effective/efficient (vitamins and minerals.)  The concept of caloric density is higher calories for less nutrient value. For example: compare a large plateful of broccoli to a handful of jelly beans. For the same number of calories, the broccoli provides a healthful offering of many nutrients, and the few pieces of jelly beans has no nutrient value whatsoever.

Processed foods are calorie dense while fruits and vegetables are nutrient dense, particularly because of their calorie free water and fiber content. One can feel more satisfied with a large plateful of nutrients versus a small handful of sugar.

CONSISTENCY

Healthy eating habits adapted and maintained increase one’s chances of maintaining a healthy body weight. Unlike “dieting” that offers the yo-yo effect of weight loss/weight gain cycles which ultimately result in a positive fat gain over an extended period of time.

A lifestyle concept is not a “one shot at it and you are set for life” concept. My litmus test is that if the “diet” or “lifestyle” you may be selecting is not maintainable or appropriate in six months or even a years time, don’t even start it – it more than likely a diet with restrictive and unreasonable expectations.

One of the biggest myths in dieting is that achievers of long-term success start off with a slow to moderate approach compared to the crash dieters who start off with severe restrictions for a high initial success but then crash and burn after a few weeks only to regain their initial weight loss and more.  There is no evidence to show that starting off is any different to success rate, it has more to do with keep doing what you started – in other words, an appropriate and consistent approach to lifestyle.

SELECTIVE RESTRICTIONS

Crash diets all have a “do not eat” list. How restrictive and what appears on that list would vary greatly between the selected diets.  For example, the current popular ketogenic DIET forbids virtually all carbohydrates, other than a select few very low-calorie vegetables.  Paleo has a list of whole food groups such as beans, grains and dairy that are restricted, and I can go on for pages with forbidden lists.

The truth is that no successful diet can succeed without some responsibility towards restriction especially with regards to foods that create fat stores (processed, refined sugar, saturated fat, etc.).

My principle is more leaning towards if restrictions are taken too far, success is rarely attainable and ultimately unrealistic.  When your options are all or nothing, there is no happy medium: you would either be unhappy with the restrictions or have the unappealing guilt complex constantly nagging you. A good balance of soft restrictions and objective goals set to face challenges are more likely going to lead to successful health maintenance.

PORTION CONTROL/BALANCE

Portion sizes are one of the biggest factors to control. Reduce portions during times for less energy demand simultaneous to keeping both a macronutrient balance  (proteins, carbohydrates and fats) and a micronutrient balance (vitamins and minerals) in tact.  Balance is easier to maintain when choice of meals and snacks are mainly natural and unprocessed providing the right tools for effective and efficient metabolic pathways. When these pathways have all their enzymes and catalysts required, cravings are reduced and willpower goes up. Why? Because physiologically we typically do not crave food, we crave nutrients – so when nutrients are in good supply, the metabolism will be satisfied and work at its optimal performance.

Furthermore, planning helps resist temptation and ensures the availability of the best food choices for an optimal metabolism and body composition.  Planning can be as simple as making a grocery list or choosing a restaurant with healthy menu items that match these principles.

TIMING

For optimal energy which leads to optimal body composition, it is as important to time meals according to needs as it is to select what to eat. The sum of metabolism is anabolism (building of energy stores) and catabolism (using those stores).  Anabolic needs are greater in the early part of the day since a demand for energy begins on awakening. These calories would more likely be used as energy versus those taken in when the body is about to go into a restful state.

It is a well-researched principle that skipping breakfast increases risk for obesity nearly five-fold. Multi-factors come in to play – energy supplied for demand prevents waiting until starvation, a time the body would hold on to energy to prevent reoccurrence of starvation. Furtheromre, as we are all well aware, starvation is a time we tend to be uninhibited towards discretionary calories.

Moreover, small, frequent meals, is a proven method of spreading demand for calories to match use of energy.

MONITORING

Self-accountability increases an awareness to caloric intake. Simply paying attention and keeping data is a key habit for ultimately reducing non-discretionary intake.  Various methods of self-monitoring include keeping food logs, filling in macro-nutrient grams (carbs, proteins and fats) in well-designed apps, weighing and getting body composition measured on a schedule.

Not all methods are for everyone however finding one or a combination of some, enables a catching of the slips in a timely manner, increasing the likelihood for success in the long term. Remember that 2 to 3 pound gain in one year may not sound like a lot, but if it is comprehensive over a time, 2 – 3 pounds can lead to 20 – 30 pounds over a 5 – 10 year period.

MOTIVATION

The most common excuses I get in my private practice with clients attempting to find the lifestyle that is right for them is either about having no willpower. This is always a hot topic: why are some people able to maintain their chosen lifestyle indefinitely while others are constantly falling off the wagon.  Of course, there is no definitive reason, however my best explanation is that we all have the power to change our will (willpower) – one has to want the results (the will) badly enough (where the power source can be found).

More simply paralleling this principle is that certain types of triggers will yield long-term success just based on their scare tactics.  Although I would never wish it on anyone, but a medical trigger or in layman’s terms, a near death experience, can much more easily lead one to the straight and narrow of sticking to the principles.   More often than not, motivation sets in based on circumstances versus individual psychology.

Genetics are often blamed as an excuse, however, I know of many successful weight reducers who tried to blame their struggles based on parents and grandparents being obese, but once the right motivation set in, their weight loss was maintainable.

I agree that a bulldog will never be a greyhound, but that bulldog can still find health and optimal body composition for his make-up with the right motivation.

CONCLUSION

Optimal body composition is a balancing act of energy utilization and replenishment and it is important to know your individual parameters. The key word here is “individual.”  One size fits all does not comply with the diet world but these key principles can be found in every successful optimal weight and performance plan.

 

FUEL YOUR WORKOUTS!!

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bike food
Did you know that most recreational athletes that sign up for an endurance endeavor with a main goal for weight loss, are in fact flabbergasted that even with the increased physical activity, weight loss does not come easy, in fact many even gain weight. There are a number of reasons for this:

1. the positive reason is because the new athlete may be losing fat, but gaining muscle fiber. Muscle being denser than fat, offsets the scale from budging, but the athlete is getting leaner…

HOWEVER, this is not the case for every new athlete – many actually gain more fat – the common reasons:

2. Offsetting the calorie burn with calories consumed (in other words a calorie deficit is not created even with the many extra hours of training)

3. Not fueling properly – many athletes trying to lose weight decide to skip the pre work out calories, and the during work out calories thinking they will burn more fat this way, or that they will have these calories after the work out anyway, so why have double?
– research shows that athletes who do not fuel their workouts land up eating way more calories post work out than they would have if they fueled earlier.

REMEMBER: without fuel you will not burn fat… glycogen (immediate source of energy) that comes from carbs, is required to create the flame for fat to burn in… without consistent replenishing of glycogen, fat will not burn effectively. This ultimately results in muscle burn instead!!

So enjoy that pre work out carb!! what are some of the pre work out meals you find work best for you…

comet-may3

DECEMBER 2023 NEWSLETTER

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Season’s Greetings

Ah, the holiday season! This is a time to enjoy family and friends, and rich traditions, but it is also the time of year when tempting treats are everywhere we turn. Unlike other times of the year when the occasional wedding or birthday bash makes it easy to overindulge, the holidays are one back-to-back, high-calorie feast after another.

Holidays revolve around food and family, but Christmas actually has its roots in a feast. Although Christmas represents serious temptation for a dieter, following these tips will help you succeed instead of “starting over” after the New Year.

Best plan is to not make every day a free for all and remember – It’s a holiday, not holimonth !!  May all your homes be filled with peace and happiness this Holiday Season.

Get Moving

When you’re busy  with your wrapping of  gifts, last minute shopping, cooking, entertaining…don’t forget about your exercise routine. Try something new with your family and friends this year—get outside and be active. It’s fun, it’s festive, and it’s a great calorie burner. Winter brings unique exercise opportunities that you can’t experience any other time of year with such activities of:

Activity Calories per Hour

Ice Skating

414

Skiing, General

414

Sledding

414

Snow Shoeing

473

Building an Ice House

355

Aerobics Class

355

Walking, Treadmill, Brisk

295

Light Weight Lifting

177

Dancing

325

Cycling/Spinning, Moderate

473

 

Or Embrace some of these ideas:

– Burn 84 calories ice skating for 10 minutes. Burn 96 calories playing hockey for the same amount of time.

– Cross-Country skiing is one of the best all-around exercises out there. Burn 96 calories in 10 minutes while working both your upper and lower body.

–  Using a snow blower burns 54 calories in 10 minutes while shoveling snow burns 72.

–   Another great winter exercise is Snow Shoeing. You can burn 96 calories in 10 minutes.

Healthy Gift Ideas 

If you have a beloved family member or a friend that is looking to get on the track to a  better/healthier  way of life, why not help nurture them healthy gifts to guide them in the right direction:

•          Water Bottles.  Reusable metal water bottles offer a healthy alternative to the  temptation of sugary drinks.

•          Lunch Bags. Thermal bags are a fun way to pack healthy fare and save calories and money.

•          Sports Gear. New gear can energize even a reluctant exerciser. Buy wicking athletic wear, like socks or shirts, which can make exercising comfortable in any climate.

Surviving the Holiday Parties  without Derailing Body Comp Goals

Around this time of year, everyone invites you to lunch—friends, family, and co-workers. From heavy Italian sauces to tacos, you know your diet is going to go downhill before you walk in the restaurant. Stay away from anything that says:

  • Creamy, Crispy, or Fried. Order your sauces on the side, and ask for a box before your meal begins.
  • Put half of the meal into the box before you start eating. That way, you can still be a part of the clean plate club without overeating.
  • If you don’t eat all of your host’s offerings, you feel rude…but you know just looking at them puts a pound on each thigh!
  • Make sure you grab a quick snack before the party starts, so you won’t feel famished.
  • Decide ahead of time how many cookies you’re going to have. Make up for the extra calories through the rest of the day—eat an open-face sandwich with only one piece of bread and have some salsa on your baked potato instead of sour cream and butter.
  • Make your own healthy foods to bring to the party. At least you’ll know there is something there that won’t blow your diet.

Go Green on Christmas

So often, gifts are given merely for the sake of giving and little thought goes into something that will be made use of. Here are some ideas for green gifts, as well as making time with your loved ones as eco-friendly as possible:

  • Avoid using packing peanuts to package gifts, as these are toxic to the environment. Rather use recycled paper to stuff inside boxes.
  • Should batteries be needed for gifts, consider giving rechargeable batteries with a charger along with the gift.
  • Avoid wrapping paper by using reusable bags that the recipient can make use of at a later stage.
  • Consider giving a gift certificate for a local spa or natural health and wellness centre.


Recipe of the Month:

Japanese Yam or Sweet Potato Pie    (Serves 10)

ingredient list

  • 1 medium sweet potato, peeled and cut into 1-inch pieces (about 2 cups)
  • 1/2 cup sugar
  • 1/2 cup light coconut milk
  • 2 large eggs
  • 2 Tbs. cornstarch
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1/2 tsp. salt
  • 1 9-inch prepared graham cracker crust

Directions

  1. Preheat oven to 325F.
  2. Place yam/sweet potato in medium pot, and cover with 1 inch water. Bring to a boil, and reduce heat to medium. Simmer 10 minutes, or until soft. Drain, cool to room temperature, and mash. (You should have 1 cup.)
  3. Whisk together potatoes, sugar, coconut milk, eggs, cornstarch, cinnamon, ginger and salt in large bowl. Pour into piecrust and bake 50 to 60 minutes, or until set.
  4. Cool on rack until ready to serve.

 

Per SERVING:

Calories 194
Protein 3g
Total Fat 6g
Saturated Fat 1.5g
Carbs 32g
Cholesterol 42mg
Sodium 241mg
Fiber 2g
Sugar 16g

 

Another Delicious Recipe Selection for the Wintery Season

Low Fat Cream of Pumpkin Soup (Serves 6)

1 tbsp olive oil

1 small yellow onion, finely chopped

2 garlic cloves, minced

1 tbsp curry powder

1 tsp cumin

3 cups fat-free, low sodium chicken broth

1 15-ounce can pumpkin

1 12-ounce can evaporated fat-free milk

Freshly ground Black pepper to taste

Heat oil in a large saucepan over a    medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes.

Add evaporated fat-free milk and cook for 2 minutes. Transfer soup to a blender and blend until smooth.

Per Serving: Calories 112, Calories from Fat 25, Total Fat 2,7g (sat 0.5g), Cholesterol 2mg, Sodium 101mg

Be Good, Be Strong

ILANA