(continued)

Kenny:
Jenny, what do you think about substitution of ingredients in recipes? And what would substitute cream and butter?

Jenny Craig:
Kenny, there are a lot of creative ways to lower the fat in your favorite recipes. For instance, in baking you can substitute evaporated skim milk for cream and applesauce or nonfat yogurt for butter.

Amy:
or mashed bananas instead of fat or instead of half the fat!

Jenny Craig:
Amy is right! Mashed bananas are also a good substitute for fat (especially in muffins) as are pureed prunes and dates.

Brendan:
Is it true that some fat is good and some is bad? I'm concerned about cardio-vascular health. . .what's the deal?

Jenny Craig:
When it comes to fat, some types are more heart-healthy than others. In cooking, focus on polyunsaturated fats like corn oil and safflower oil as well as monounsaturated fats like olive and canola oil. Keep saturated fats like lard and palm or coconut oil to a minimum.

Chloe:
I must have really, really well-maintained hair and nails, then. ha ha

Samantha:
I need to lose weight but I'm a vegetarian (no meat, fowl, seafood). I tend to eat mostly starchy carbohydrate foods. I do eat dairy -- Please advise?

Jenny Craig:
Samantha, there are a variety of low-fat and nonfat dairy products on the market from which to choose. Also, keep your portions moderate when it comes to eating nuts and seeds, which are high in fat.

Chloe:
That's so unfair because nuts and seeds are REALLY GOOD ... hey that can't be true! I've never seen a fat squirrel! ;)

Jenny Craig:
Well, if you toast the nuts and seeds and sprinkle them on top of your dish instead of mixing them throughout, you can enjoy their flavor with fewer calories.

Chloe:
Maybe that's what the squirrels do.

Chloe:
Is it true that sugar-calories are easier to burn off than fat-calories?

Jenny Craig:
Actually, all calories convert to fat if they are not readily used. Unfortunately, many people mistakenly think of fat-free foods as calorie-free ones, eat them in excess, and then gain weight.

Chloe:
Oops, guess that's me

Brendan:
Is there a good fat-free cheese? All the ones I've tried just don't do it.

M Swann:
Fat-free cheeses exist? Fat-free cheese like a contradiction to me.

Jenny Craig:
Brendan, while you're adjusting to the flavor of fat-free cheese, you might try mixing it half-and-half with a reduced fat version.

Brendan:
OK, I'll try that!

Kenny:
Jenny, you've mentioned portion control a lot. But I have a real problem with this. I AM ALWAYS HUNGRY. How does one control portion?

Jenny Craig:
Kenny, you mention that you're ALWAYS hungry. Are you eating in response to true physical hunger or turning to food to manage stress, a very common habit for many people? You might want to try the S.T.O.P. technique we suggest to out clients.
Stop-remind yourself that you have choices;
Think-what are you doing?;
Overview-is food really what you need and will you feel okay if you eat it?;
Pick-choose an alternative to eating or eat (in moderation), if you're truly hungry.

Brendan:
Can I get enough exercise by walking several times a week, or do I have to really work up a sweat to get any good out of it?