Why Food & Exercise Logs Help with Weight Loss

This coming year - 2010 - you are going to reach your weight loss goals!  Changing your eating habits is the key to success and keeping a food and exercise log or journal will help you reach your goals.  The American Journal  of Preventative Medicine conducted a study that showed people who logged their food intake lost twice as much weight as dieters who did not keep a food log.  This study goes to show us that when we have to log and report to someone, we tend to think twice about the food choices we make.  There are many ways to log your food intake and exercise strategies!  These include:

• Pen and Paper - recording throughout the day or at the end of the day
• Using a Computer and Excel document - you can even use your blackberry if you want to!
• Using Software -  There are many special software packages you can purchase.
• Using Food Log Websites

Review your logs everyday and strive for a diet rich in vegetables and fruits!  Keeping a food log helps monitor your caloric consumption as well as your eating habits and trends.

Great Holiday Recipe!

I love this healthy holiday recipe and hope you enjoy it too!
It is from my colleague’s book Quick and Healthy Volume II.




Quick & Healthy Recipe and Tip for December, 2009
by Brenda J. Ponichtera, RD

Pumpkin Cheesecake

Serve this fat-free cheesecake during the holiday season. The top will crack when cooking, so plan on serving with a dollop of fat-free whipped topping to hide the cracks. This recipe is for a 9" pie pan.

24 ounces fat-free cream cheese (bar type) at room temperature
3/4 cup canned pumpkin
1/2 cup granulated sugar
1 teaspoon vanilla extract
3/4 cup egg substitute (equal to 3 eggs)
1/2 teaspoon cinnamon
1/4 teaspoon ground cloves
2 tablespoons packaged cornflake crumbs (optional)
fat-free whipped topping, optional

Preheat oven to 325 degrees. In a large bowl, combine cream cheese, pumpkin, sugar, and vanilla. Using an electric mixer, beat at high speed until blended. On low speed, beat in egg substitute and spices. Increase speed to high, and continue to beat until well blended.

Spray a 9" pie pan with nonstick cooking spray. Add cornflake crumbs (optional) to the pan and shake lightly to coat bottom and sides with crumbs. Pour in cream cheese mixture. Bake for 45 minutes or until center is set but not firm. Cool on wire rack.

This dessert should be stored in the refrigerator for several hours before serving. Top with optional whipped topping when serving.




Makes 12 servings
8 servings
Each Serving
1/12 cheesecake

Carb Servings: 1
Exchanges:
1 carbohydrate

Nutrient Analysis
calories 86
total fat 0g
saturated fat 0g
cholesterol 10mg
sodium 362mg
total carbohydrate 12g
dietary fiber 0g
sugars 8g
protein 9g

Source: Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American