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AllStar Atlas

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Every Month Is A Great Month To Have A Show!

Light and Simple
Tips: Nutrition experts recommend a diet with 30% or less calories from fat.
Some suggest that an easy way to calculate your max intake of fat grams is to divide your ideal body weight by two.

Use fat free cooking methods such as baking, broiling, steaming, boiling, or microwaving foods instead of cooking them in fat.

Use monounsaturated, or liquid fats for frying or sauteing (olive oil, nut oils, grapeseed oil).  The Kitchen Spritzer is perfect for dispensing these healthier oils and you'll use far less fat.

Limit meat portions to 3 oz per cooked serving.  That's about the size of a deck of cards. 

Use low-fat dairy products whenever possible, such as low fat milk and nonfat milk, yogurt, cheeses, sour cream, and cream cheese.  In frecipes calling for cheese, choose a low-fat chees such as part-skim mozzarella.  Or use a small amount of a robust variety such as Parmesan or Romano for maximum flavor.

Try substituting applesauce or fruit puree such as apple butter for up to half the amount of oil, margarine, or butter in your muffins, quick breads, cakes, and brownies.

Substitute salsa for ketchup or bbq sauce- it's fat free and you avoid the sugar and salt found in many bottled condiments.  It's even great on baked potatoes.

Rely on herbs and spices to boost flavor.  Use fresh garlic, herbs, lemon or lime juice, citrus zest, and ground place pepper as flavor enhancers.

When making your own vinaigrette salad dressing, replace about half the oil with defatted chicken broth, fruit or vegetable juice, or water.

To moisten salads or sandwich fillings, mix equal parts of reduced-fat mayo with nonfat plain yogurt.  Tart yogurt adds a welcome refreshing flavor. 

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