Cooking with Kaye: Thanksgiving Recipes

Cooking with Kaye: Thanksgiving Recipes


With Thanksgiving upon us this week, I share some recipe classics and few new favorites that I hope will find a place on your table. Each year about this time we get dozens of requests for our classic recipe, Creamy Butternut Squash Bake. It's included here along with a new take on the old favorite green bean casserole. And I just know you are going to love my Jasmine Rice with Pomegranate and Scallions. I cannot get enough of this fresh aromatic side dish. We've also include some great hints and tips for navigating the feasting days of this season - I hope you find them useful and supportive of your weight management goals. Above all else, enjoy the day and the gratitude that is Thanksgiving.

Featured Recipes:

Pumpkin Pie Smoothie
Moist Tender Traditional Turkey
Jasmine Rice with Pomegranate & Scallions
Spicy Pomegranate Relish
Creamy Butternut Squash Bake
Green Beans with Turkey & Bacon

Check out these recipes and some great healthy holiday tips in our online archive:
Cooking with Kaye Thanksgiving 2013

7 Quick & Easy 5DPT Tactics to Prevent Holiday Weight Gain

5DPT Bonus Bulletin:

7 Quick & Easy 5DPT Tactics to Prevent Holiday Weight Gain

Link to Bulletin in Archive

The feasting season is a challenging time of year to do the 5 Day Pouch Test - I know this as well as you. But over the years I've found that a few reminders of what we learn (and re-learn) during the 5 days go a long way in helping us stay on track in the midst of countless obstacles. I've gathered 7 of my go-to tactics from the 5DPT and invite you to implement them this season. None of us wants to wake up to the harsh reality of holiday weight gain come New Year's Day. But we don't want to miss out on the spectacle we call life either. I think we can each find our own happy middle and this year let's truly enjoy LivingAfterWLS during the holidays. Also featured today is the short article "Hot Stove: Avoid the Burn" and be sure to put our Delicious Turkey Salad on your leftovers menu this week, you will love this fresh light salad with loads of flavor and health promoting nutrients.


 Featured Article
5DPT tactics to make the season bright

Have fun, enjoy living, and stay on track with these helpful hints 

 
by Kaye Bailey

When I hear from someone doing the 5 Day Pouch Test during the holiday season I admire their courage and true grit. It seems that doing the 5DPT during the feasting season is about as easy and going upstream without a paddle. Yet over the years I've heard from many WLS Neighbors use this time to get cozy with their pouch and fixed on following the WLS rules in hopes of avoiding the dreaded holiday weight gain. While this time of year isn't particularly conducive to the 5DPT there are many opportunities to polish our skills using strategies we learn from doing the 5 Day Pouch Test.  I've pulled some of my favorite nuggets of empowerment from the 5DPT Owner's Manual - 2nd Edition to share with you here.  Use these tactics in a manner suited to your lifestyle and traditions: work that surgical tool like nobody's business.  Find yourself on January first having done the holidays right without forfeiting joyous fun or forsaking your healthy weight management goals.

Continue Reading

Pie Preparedness: What to know before you take a slice

By Kaye Bailey

We all know we shouldn't reach for the holiday pie after Weight Loss Surgery (WLS) - it's against the rules and the potential to make us sick is very high. If that's not enough to motivate restraint how about considering the nutrient analysis of some favorite American pies. Take a look and see if it is really worth it to taste that full-fat, full-sugar dessert:

(Based on a 1/8 slice of the pie)
Pumpkin Pie: 461 calories, 21 grams fat, 9 grams protein and 60 grams carbs

Pecan Pie: 436 calories, 17.2 grams fat, 3 grams protein and 67 grams carbs.

Apple, Blueberry or Cherry: 340 Calories, 16 grams fat, 3 grams protein, 46 grams carbs.

Coconut Cream Pie: 485 Calories, 25 grams fat, 6 grams protein, 48 grams carbs.

Chocolate Cream Pie: 401 calories, 21 grams fat, 6 grams protein, 50 grams carbs.

Top that slice o'pie with real whipped cream - add another 104 calories, 11 grams fat, 41 grams cholesterol and a gram each of protein and carbs.

I'm laying down my pie fork right now! It's just not worth a taste of pie to risk being sick, uncomfortable or worse weight gain. (I know - you can't gain weight with one taste of pie - but I have never been able to restrain myself to one taste. What about you?)

LivingAfterWLS Recipe Collection: Desserts

Still don't want to go without pie this holiday season? Here are two sugarless and relatively safe dessert recipes for celebrating LivingAfterWLS style. Indulge with caution - though they do not contain sugar they are sweetened with artificial sweetener and contain high amounts of fat, calories and carbs.

Pumpkin Pie
Ingredients:
Pastry for single-crust 9-inch pie
1 can (16 ounces) pumpkin
1 can (12 ounces) evaporated skim milk
3 eggs
5-1/2 teaspoons Equal® for Recipes
 or 18 packets Equal® sweetener
 or 3/4 cup Equal® Spoonful(TM)
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves

Instructions:
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie pan. Ease into pan; trim and flute edge.

Beat pumpkin, evaporated milk and eggs in medium bowl; beat in remaining ingredients. Pour into pastry shell. Bake in preheated 425°F oven 15 minutes; reduce heat to 350°F and bake until knife inserted near center comes out clean, about 40 minutes. Cool on wire rack.

Nutrition (1/8 slice of pie): 175 calories; 8 grams protein; 22 grams carbs; 7 grams fat


Chocolate Cream Pie
 Ingredients:
Pastry for single-crust 9-inch pie
1/3 cup cornstarch
1/4 to 1/3 cup European or Dutch-process cocoa
10-3/4 teaspoons Equal® for Recipes
or 36 packets Equal® sweetener
or 1-1/2 cups Equal® Spoonful(TM)
1/8 teaspoon salt
3 cups skim milk
2 eggs
2 egg whites
1 teaspoon vanilla
8 tablespoons thawed frozen light whipped topping

Equal® sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:
Roll pastry on lightly floured surface into circle 1 inch larger than inverted 9-inch pie pan. Ease pastry into pan; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 425oF oven until crust is browned, 10 to 15 minutes. Cool on wire rack.

Combine cornstarch, cocoa, Equal® and salt in medium saucepan; stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil until thickened, about 1 minute.

Beat eggs and egg whites in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat; stir in vanilla.

Spread hot filling in baked crust; refrigerate until chilled and set, about 6 hours. Cut into wedges and place on serving plates; garnish each serving with dollop of whipped topping, if desired.

Nutrition (1/8 slice of pie): 188 calories; 7 grams protein; 25 grams carbs; 7 grams fat.


Kaye Bailey © 2005 - All Rights Reserved

Whole Foods Tips for Healthy Holidays

Staying Healthy During the Holidays

From Whole Story: The Official Whole Foods Blog

So, you’ve recovered from your Halloween sugar crash and you’re committed to better eating habits for the holiday season. There’s just one problem: mom’s sweet potato casserole covered in butter and marshmallows… or grandma’s ultra rich pumpkin pie… or all of that leftover Halloween candy! Okay, maybe we’ve got a few problems on our hands here.


Many traditional holiday foods are high in sugar, fat and salt — and the sheer length of the modern holiday season (does it seem to last from Halloween to New Year's?) can exhaust even the best of dietary intentions. Here are a few suggestions for staying health-focused during this time of year.

Cooking and Entertaining
When creating meals for your loved ones, keep in mind that they may share your holiday eating woes. Don’t be afraid to substitute some favorite classes with updated healthful, delicious holiday recipes. You may find yourself creating new faves among your family and friends. A meal prepared from a wide range of delicious, natural, and whole fresh foods is one of the greatest gifts you can give friends and family.

A great starting place for menu planning is to choose recipes that feature seasonal vegetables such as leafy greens, winter squashes and root vegetables. Plan to always serve a green salad and plenty of vegetable and whole grain side dishes with your holiday meals. Speaking of whole grains, try working more of these into your holiday baking. Most recipes will produce great results with half the amount of all-purpose flour replaced with whole wheat or whole wheat pastry flour.

At Parties
When you’re not deciding the menu, staying on a healthy path can prove more challenging. We’ve got tips for navigating the nutritional landmines of holiday parties.
Eat a healthy, filling snack or small meal before heading out; it's easier to make sensible food and drink choices when you aren’t famished.

Once you’re at the party, think about portion sizes. Choose a smaller plate when you head over to a holiday buffet, and have just a spoon or two or a single slice of each offering. Emphasize vegetables and whole grains on your plate with larger portion sizes, which will help you feel satisfied and boost your nutrient intake.

Also, if asked to share a dish for a holiday meal, party or potluck, make it a healthy one! This way you'll always have at least one great option to fill up on. You can try one of our excellent holiday recipes, or even visit our prepared foods department and look for Health Starts Here-labeled dishes.

Just at Home
Since holiday parties and celebrations tend to derail normal eating habits, too, commit to healthy eating during non-holiday related meals during the season. Base your meals around fruits, vegetables, whole grains and plant-based proteins and avoid processed, salty, sugary and fatty foods. You’ll enjoy splurges more if you know you’re balancing them out with a healthy foundation.

And don’t forget, health is more than just food. Stick to a good exercise plan, and try to add some fun activities like skating, sledding, hiking and walking to your schedule. Take a walk with family after big meals, integrate activity into the party plan, get people moving!
Last but not least, remember to relax, get enough sleep, have some laughs and enjoy the season!

---

Source URL: http://www.wholefoodsmarket.com/blog/staying-healthy-during-holidays

Patient-Doctor Communication: What patients want

Just show me that you care.

"The patient will never care how much you know, until they know how much you care."

(Terry Canale in his American Academy of Orthopaedic Surgeons Vice Presidential Address)

Doctor-patient communication is a major component of the process of health care. Doctors are in a unique position of respect and power. Hippocrates suggested that doctors may influence patients' health. Effective doctor-patient communication can be a source of motivation, incentive, reassurance, and support. A good doctor-patient relationship can increase job satisfaction and reinforce patients' self-confidence, motivation, and positive view of their health status, which may influence their health outcomes.

Most complaints about doctors are related to issues of communication, not clinical competency. Patients want doctors who can skillfully diagnose and treat their sicknesses as well as communicate with them effectively.
  Doctors with better communication and interpersonal skills are able to detect problems earlier, can prevent medical crises and expensive intervention, and provide better support to their patients. This may lead to higher-quality outcomes and better satisfaction, lower costs of care, greater patient understanding of health issues, and better adherence to the treatment process. There is currently a greater expectation of collaborative decision making, with physicians and patients participating as partners to achieve the agreed upon goals and the attainment of quality of life.

More on this topic: LivingAfterWLS Weekly Digest

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LivingAfterWLS Weekly Digest: Doctor-Patient Communication

Is your doctor preventing your WLS success?

Compassion & Communicaton Essential to your health management with WLS

Our LivingAfterWLS Weekly Digest has been delivered to your Inbox and is available online in our Archive: Digest November 22, 2013.   This week we discuss the importance and reality of doctor-patient communication regarding weight management. Check it out! 

Salutations!

I hope this message finds you well and excited about pursuing a healthier way of life with weight loss surgery. Thank you for taking time to join me here: I know your Inbox is as full as mine with many things asking for your time and attention. 

 

This Weekly Bulletin presents some interesting new research: There is a disconnect between physicians and patients when it comes to discussing obesity and weight management. Not surprised, are you? I think any of us sitting on the exam table feeling vulnerable in that tie-in-the-back dressing gown would prefer not to discuss our weight problem with the doctor. But research also shows that an honest non-judgmental dialog between doctor and patient goes a long way in our desire to take action to fight obesity. In fact, effective doctor-patient communication is central to building a therapeutic doctor-patient relationship, which is the heart and art of medicine. Our featured article, "Understanding and Resolving the Patient-Physician Disconnect" expounds on this belief.

 

In the left sidebar you will find brief quotes and inspiration from many experts on improving our health-care relationships. And don't miss our closing article, "Just show me you care" - Isn't that all we really want in our relationship with the doctor? 

Next week is Thanksgiving here in the United States. Between the feasting, the gatherings, the shopping, and the parades and football I hope to find time to reflect on the many blessings I've enjoyed this year. And I count my LivingAfterWLS friends and neighbors at the top of the list. Thank you for all you have given me. May you enjoy a blessed holiday rejoice with gratitude in your heart.  Please watch your Inbox the next few days for our special Cooking with Kaye Thanksgiving Recipes and a special edition 5 Day Pouch Test Bulletin which will empower you to thrive this holiday season without guilt or weight gain! Yea!

 

In preparation for Thanksgiving last week was National Clean Your Refrigerator Day (An occasion started by Maytag so the legend goes.) Learn more about the "holiday" and get some great tips on refrigerator cleanliness and upkeep in the LivingAfterWLS Blog: Is your refrigerator giving you the stink eye?

 

I hope you find this digest useful in your ongoing efforts for improved health with weight loss surgery. Today is a brand new opportunity to make improvements to our health  and wellness.  You have the power to make this your healthiest year ever - Let's do it together! 

CHEERS!
Kaye

Online in our Archive: Digest November 22, 2013. 

Is your refrigerator giving you the stink eye?

Well - I'm getting the big ol' stink eye from the kitchen fridge and the basement fridge (better known around here as the "Island of Misfit Food!")  Lucky for me today is National Clean Out your Refrigerator Day! Yup! Who knew we had such a holiday?  Here's what I learned about it from the ever-so-informative website: HolidayInsights.com

When : Always November 15th

Clean Out Your Refrigerator Day is today.

What's that in the back of the refrigerator!? I don't want to find out. Don't open it...... the odor may overwhelm you!!! Hold your breath, scrunch your nose if you must, and get to the task.

Everything in your refrigerator was once a fresh, healthy food, ready for your consumption. It may have been a tasty leftover, intended for later enjoyment. Unfortunately, over the course of weeks or more, things get pushed to the back of the refrigerator and slowly transform into something impossible to identify. 


We've all run across items in the refrigerator that once were tasty food, But, now, they are some dried out, mold covered nasty, that you remove and dispose of at arms length. 


Who wins the prize for the worst refrigerator surprises? Most often, it's workplace refrigerators.


Use this day to clean out your refrigerator, top to bottom. When it comes to food safety, we fall back to the old saying " When in doubt, throw it out!"

---

Origin of Clean Out Your Refrigerator Day: We found references suggesting that Whirlpool Home Appliances was promoting Clean Out Your Refrigerator Day. However, we went to their website and performed a search of it. They make no mention of this day. 

Common speculation is that this day was created just in advance of Thanksgiving, to allow room for holiday leftovers. 

And here is a little refresher from the FDA on the good and proper method for going from stink to sweet as we mark this auspicious national holiday. Follow the link to the FDA for a print version to add to your Kitchen 411 Binder.

Food Safety: Removing Odors from Refrigerators and Freezers

                                 FDA Fact Sheet: Refrigerators and Freezers

Refrigerators and freezers are two of the most important pieces of equipment in the kitchen for keeping food safe. We are instantly reminded of their importance when the power goes off, flooding occurs, or the unit fails, causing food to become unsafe and spoil. The odors that develop when food spoils can be difficult to remove. Use this information to learn how to remove odors from units or how to safely discard an affected unit.
To Remove Odors from Refrigerators and Freezers
If food has spoiled in a refrigerator or freezer and odors from the food remain, they may be difficult to remove. The following procedures may help but may have to be repeated several times.

• Dispose of any spoiled or questionable food.
• Remove shelves, crispers, and ice trays. Wash them thoroughly with hot water and detergent. Then rinse with a sanitizing solution (1 tablespoon unscented, liquid chlorine bleach per gallon of water).
• Wash the interior of the refrigerator and freezer, including the door and gasket, with hot water and baking soda. Rinse with sanitizing solution as above.
• Leave the door open for about 15 minutes to allow free air circulation.

If odors remain, try any or all of the following:

• Wipe inside of unit with equal parts vinegar and water. Vinegar provides acid which destroys mildew.
• Leave the door open and allow to air out for several days.
• Stuff both the refrigerator and freezer with rolled newspapers. Close the door and leave for several days. Remove paper and clean with vinegar and water.
• Sprinkle fresh coffee grounds or baking soda loosely in a large, shallow container in the bottom of the refrigerator and freezer.
• Place a cotton swab soaked with vanilla inside the refrigerator and freezer. Close door for 24 hours. Check for odors.
• Use a commercial product available at hardware and housewares stores. Follow the manufacturer's instructions.

If Odors Cannot Be Removed
If odors cannot be removed, then the refrigerator or freezer may need to be discarded. If you need to discard the refrigerator or freezer, discard it in a safe manner:

• "Childproof" old refrigerators or freezers so children do not get trapped inside. The surest way is to take the door off.
• If the door will not come off, chain and padlock the door permanently and close tightly, or remove or disable the latch completely so the door will no longer lock when closed.

It is unlawful in many jurisdictions to discard old refrigerators or freezers without first removing the door. Depending on where you live, your appliance will be picked up by your solid waste provider, a recycler, a retailer (if you buy a new unit), or program sponsored by local or regional utilities.

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Trans-Fat: Four Must-Know Details From Recent FDA Determination

On November 7, 2013 the US Food and Drug Administration announced its preliminary  determination that partially hydrogenated oils (PHOs) are no longer classified as "Generally Recognized as Safe" (or GRAS*). Not only did the FDA say the PHOs are not GRAS, they determined that trans fats have "significant adverse health effects." 

Partially hydrogenated oils are the primary source of trans fat in the food supply. Partially hydrogenated oils are formed during food processing when hydrogen is added to vegetable oil to make it more solid. Partially hydrogenated oils are used by food manufacturers to improve the texture, shelf-life and flavor stability of foods.  

The FDA's preliminary determinations is based on scientific evidence that shows consumption of trans fat raises low density lipoprotein --LDL-C or "bad"-- cholesterol, which increases the risk of developing heart disease. Further evidence supports the belief that eliminating trans fat from partially hydrogenated oils could prevent up to 20,000 cases of coronary heart disease and up to 7,000 deaths annually.

Four things to know about Trans Fat

("Quoted" responses provided by the FDA Questions & Answers about Trans Fat)

1. What foods contain trans fat?
"Partially hydrogenated oils, and therefore trans fat, can be found in baked goods such as cakes, cookies and pies; snack foods such as microwave popcorn; frozen pizza; some fast food; margarine and other spreads, coffee creamer; vegetable shortenings and stick margarines; and refrigerator dough products such as biscuits and cinnamon rolls."

2. Does trans fat contribute to obesity?
"Reducing trans fat intake is more about cardiovascular health than obesity. Even individuals who maintain a healthy weight are susceptible to cardiovascular diseases. It is well accepted that trans fat consumption contributes to heart disease, the leading cause of death in the U.S. Today’s action is an important step toward addressing factors that contribute to everyone’s cardiovascular disease risk."

Kaye's Note: Although trans fat is not implicated in causing obesity, the foods that most likely contain trans fat are not appropriate in the weight loss surgery high protein diet and are unlikely to support or contribute to successful weight management.

3. Do I need to eliminate trans fat from my diet?
"The independent Institute of Medicine (IOM) has concluded that trans fat provides no known health benefit and that there is no safe level of consumption of artificial trans fat. Additionally, the IOM recommends that consumptions of trans fat should be as low as possible while consuming a nutritionally adequate diet. Further, the 2010 Dietary Guidelines for Americans recommends that individuals keep consumption of trans fat as low as possible."

Kaye's Note: Again, since trans fat is most commonly found in processed foods that do not support our WLS diet we should mindfully reduce or eliminate them from our diet in support of improved health and our weight management goals with bariatric surgery.

4. How do I know if there is trans fat or PHO's in my food?
"Consumers should look at both the trans fat level on the Nutrition Facts label and the ingredient list. Since 2006, the FDA has required that trans fats be declared on the Nutrition Facts label of foods. Products listed as “0 g trans fat” contain 0 to less than 0.5 g/serving trans fats. This means that foods labeled “0 g trans fat” may still contain some artificial trans fat. The ingredient list will provide information on whether the product contains partially hydrogenated oils."

*FDA Definition: Generally Recognized as Safe (GRAS)

"GRAS" is an acronym for the phrase Generally Recognized As Safe. Under sections 201(s) and 409 of the Federal Food, Drug, and Cosmetic Act (the Act), any substance that is intentionally added to food is a food additive, that is subject to premarket review and approval by FDA, unless the substance is generally recognized, among qualified experts, as having been adequately shown to be safe under the conditions of its intended use, or unless the use of the substance is otherwise excluded from the definition of a food additive.

Pork Inspired: Free pdf Cookbook for All to Enjoy!

Oh Happy Day! The good people from Pork Be Inspired (the National Pork Board) have published a free 50-page recipe book (pdf format) with yum-yum-yummy pork recipes. I can hardly wait to get my apron on and try the "Brown Butter Butternut & Pork Lasagna" from page 30. Below is a screen print of the recipe - can you say delicious?

http://www.porkbeinspired.com/resources/images/204135.pdf

Take a look at it following the link below. I hope you enjoy it as much as I did. Thanks PorkBeInspired! (PS - We will each need to be responsible for calculating the nutritional values as they are not provided, but as I look at these recipes most are "Protein First" and that's how we do it in the land of WLS! Enjoy!)





What are you waiting for? Click the link and get your free recipe book! Enjoy!
 http://www.porkbeinspired.com/resources/images/204135.pdf

Recipe: North Woods Bean Soup

I love bean soups and this recipe with turkey kielbasa looks fabulous. Putting it on my list. Remember, WLS portions are 1 cup each. Follow the liquid restrictions so your body has time to absorb all the nutrients from the fresh healthy ingredients. Enjoy!

Shared from Cooking Light via My Recipes: North Woods Bean Soup

North Woods Bean Soup

Adding turkey kielbasa lends this hearty soup recipe a rich, slow-simmered flavor even though it takes just 25 minutes to make.

Cooking Light JANUARY 2002

• Yield: 5 servings (serving size: about 1 1/2 cups)
• Total:25 Minutes

Ingredients

• Cooking spray
• 1 cup baby carrots, halved
• 1 cup chopped onion
• 2 garlic cloves, minced
• 7 ounces turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces

• 4 cups fat-free, less-sodium chicken broth
• 1/2 teaspoon dried Italian seasoning
• 1/2 teaspoon black pepper
• 2 (15.8-ounce) cans Great Northern beans, drained and rinsed
• 1 (6-ounce) bag fresh baby spinach leaves

Preparation

Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa; sauté 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes.
Place 2 cups of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.

Recipe Time

Total: 25 Minutes

Nutritional Information

Amount per serving (1 1/2 cup per serving)

• Calories: 227
• Calories from fat: 15%
• Fat: 3.9g
• Saturated fat: 1.2g
• Monounsaturated fat: 1.3g
• Polyunsaturated fat: 1.2g
• Protein: 18.1g
• Carbohydrate: 30.8g
• Fiber: 6.7g
• Cholesterol: 26mg
• Iron: 3.5mg
• Sodium: 750mg
• Calcium: 112mg

LivingAfterWLS Publications for International Customers

Hello Everyone - I've been getting many requests from our Canadian Neighbors for our LivingAfterWLS Publications including the 5 Day Pouch Test Manual and Cooking with Kaye. These titles are available in eBook format for immediate download from Amazon Canada. Amazon also provides a free download for a Kindle eReader for your convenience to enjoy any of their eBooks on any device. Follow the link below:


In Canada visit Amazon.ca Kindle Books
LivingAfterWLS Canada





In the United Kingdom visit Amazon.co.uk
LivingAfterWLS United Kingdom




In the United States visit Amazon.com Kindle Books
LivingAfterWLS US

Quick Reminder: Walking Improves Health, Boosts Metabolism

Walking Fights Disease

Studies show that even small amounts of brisk walking can improve health.

• 18 minutes of brisk walking reduces the risk of coronary heart disease by 36%.
• 21 minutes of brisk walking reduces the risk of stroke by 43%.
• 30 minutes of brisk walking reduces the risk of type 2 diabetes by 30%.

Improve Mood
To improve your mood walk 60 minutes a day. Researchers at University of North Carolina followed women who walked 30 or 60 minutes a day for 3 days a week for 6 months. Those who trekked the longest reported feeling four times more positive about their bodies and their abilities to get through the day than those who walked half as long. Try to schedule a 60 minute workout at least once a week.

More ways to boost metabolism: LivingAfterWLS Weekly Digest

Pumpkin Soup: Explore the Possibilities

Featured recipe from Cooking with Kaye

Cooking with Kaye: Pumpkin Lovin' Recipes

 

Libby's Best Creamy Pumpkin  Soup 

Vitamin Rich and Delicious
Shared with permission from Very Best Baking by Nestle.

"Creamy Pumpkin Soup makes a great first course for a Thanksgiving meal or fall and winter entertaining." Pumpkin is rich in vitamin A and a single serving of this soup provide 220% of the Recommended Daily Value.

Ingredients

1/4 cup (1/2 stick) butter or margarine

1 small onion, chopped

1 clove garlic, finely chopped

2 teaspoons packed brown sugar

1 can (14 1/2 fluid ounces) chicken broth

1/2 cup water

1/2 teaspoon salt (optional)

1/4 teaspoon ground black pepper

1 can (15 ounces) LIBBY'S® 100% Pure Pumpkin

1 can (12 fluid ounces) NESTLÉ® CARNATION® Evaporated Milk

1/8 teaspoon ground cinnamon

Directions
Melt butter in large saucepan over medium heat. Add onion, garlic and sugar; cook for 1 to 2 minutes or until soft. Add broth, water, salt and pepper; bring to a boil, stirring occasionally. Reduce heat to low; cook, stirring occasionally, for 15 minutes. Stir in pumpkin, evaporated milk and cinnamon. Cook, stirring occasionally, for 5 minutes. Remove from heat. Transfer mixture to food processor or blender (in batches, if necessary); process until smooth. Alternatively, use an immersion blender to puree mixture. Return to saucepan. Serve warm.

Nutrition: Recipe serves five. Per Serving: 230 calories, 7 grams protein, 15 grams fat (10 grams saturated) 17 grams carbohydrate, 4 grams dietary fiber.


Stir-in Ideas:  
For variety try these yummy stir-in alternatives to the basic creamy soup recipe: 

 

Chicken-Pumpkin Soup

Add 2 cups cooked shredded chicken to soup for last 5 minutes of cooking. Rotisserie chicken works wonderfully in this soup to boost the protein value. 

Tex-Mex Vegetarian Pumpkin Soup

Add 1 can black beans, rinsed and drained; 1 (14.5-ounce) can southwestern style diced tomatoes; 1 cup shredded Cheddar cheese; 6 green onions, chopped, 1/2 cup sour cream. Add the beans and tomatoes at the same time you add the broth. Cook and stir as directed. Do not process with blender, keep the texture chunky. Ladle soup into bowls, top with cheese, green onions, and sour cream.

Bacon-Pumpkin Soup

Begin by cooking 1/2 pound of chopped bacon, 1 chopped yellow onion, and one clove minced garlic in soup pot over medium-high heat. When bacon is cooked and onions translucent remove 1/4 cup and set aside for garnish. Omit butter and proceed with recipe as directed. Serve warm, garnish with shredded cheddar or diced fresh tomatoes.

Apple-Pumpkin Soup

To add sweetness add 1/3 to ½ cup apple juice to the soup mixture. Or add one small chopped apple to mixture for sweetness and extra fiber. Remove from heat and stir-in ½ cup low-fat cream cheese or Ricotta cheese. Delicious!

Honey-Mustard Pumpkin Soup

Using the Basic Pumpkin Soup recipe omit the Splenda and crushed red pepper. Add 2 tablespoons honey and 1 tablespoon of prepared mustard. Taste for flavor and adjust accordingly.

Mushroom Pumpkin Soup

In 1 2-quart saucepot sauté ½ cup of chopped yellow onion and 8 ounces sliced mushrooms. Salt & pepper to taste. When vegetables are tender add the Basic Pumpkin Soup ingredients. Bring mixture to a low simmer and heat five minutes. Taste and season with ground nutmeg and Splenda.


More recipes to enjoy: Cooking with Kaye Pumpkin Lovin'