Tuesday, November 10, 2009

Can Chocolate be Healthy? By Dr. John Berardi

Eat and Run is an internet program Precision Nutrition has created in partnership with the endurance-oriented folks at Competitor.com. (Thus the name; Eat and Run.)

Over the next few months Precision Nutrition is bringing you dozens of new high-quality nutrition videos. Every single one supports the important ideas presented in the Precision Nutrition System.
So, make sure you’ve got your copy of PN. And then be prepared for a host of “a-ha” moments as we roll out successive episodes of Eat and Run.
Also, keep one thing in mind. The tips you’ll learn in the Eat and Run program aren’t exclusive to an endurance-oriented audience. Indeed, good nutrition is univerally important whether your primary activity is lifting weights or whether it’s lifting your bike pedals.

For more information about Chocolate:
Check out our Precision Nutrition System

Tuesday, November 3, 2009

Frozen Pumpkin Mousse Pie from eatingwell.com

Healthier Pumpkin Pie
A classic holiday favorite made healthy!
Here is a visual comparison of EatingWell’s Thanksgiving recipes versus more traditional versions of the same foods that are bound to be gracing your holiday table. We included calories, fat, saturated fat and sodium in our comparison, and we think you’ll agree the statistics are telling. Best of all, the tricks and techniques used to make these recipes lighter also make them delicious! There is no sacrificing taste in any of these great recipes. Share these healthy dishes with your family and friends this year—and save up some of those calories for the next big holiday.

EatingWell Frozen Pumpkin Mousse
We go with a crust made from gingersnap cookies, raisins and a bit of healthy canola oil rather than a traditional pastry crust. This cuts out the butter and shortening (along with the saturated fat) normally in a pastry crust.
Look for healthier brands of store-bought gingersnaps for the crust that don’t have any partially hydrogenated oils in the ingredient list.
Many pumpkin pies use cream and whole milk in the pumpkin filling. We combine pureed pumpkin with low fat frozen yogurt in this untraditional frozen version. We get a creamy rich result with less total fat, saturated fat and calories.
Pumpkins are already sweet so we limit the amount of sugar we add to the filling to decrease the calories even more.
EatingWell Frozen Pumpkin Mousse

230 Calories

5 g Fat

1 g Saturated Fat

2g Fiber

179 mg Sodium

Regular Pumpkin Pie
484 Calories
33 g Fat
20 g Saturated Fat
3 g Fiber
191 mg Sodium

10 servings
Active Time: 20 minutes
Total Time: 2 hours 20 minutes (including freezing time)

30 small gingersnap cookies, (about 7 1/2 ounces)
2 tablespoons raisins
1 tablespoon canola oil

1 cup canned pumpkin puree
1/3 cup packed brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon freshly grated nutmeg
2 pints (4 cups) frozen low-fat vanilla ice cream, softened (see Tip)

Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.

Tips & Notes
Make Ahead Tip: Cover and freeze the pie for up to 3 days. Equipment: 9-inch deep-dish pie pan
Tip: To soften ice cream quickly, microwave on Medium-Low for 30 to 60 seconds.

Per serving: 230 calories; 5 g fat (1 g sat, 2 g mono); 4 mg cholesterol; 42 g carbohydrates; 4 g protein; 2 g fiber; 179 mg sodium; 165 mg potassium.
Nutrition Bonus: Vitamin A (80% daily value)
3 Carbohydrate Serving
Exchanges: 3 other carbohydrate, 1 fat

Kettlebell Training in the Nashville News