My recipe : )

http://www.jillianmichaels.com/members/blogs/jillian/check-it-out--get-the-winning-comfort-food-makeove.aspx


Hey all.  My recipe was chosen as the best comfort food makeover by Jillian Michael's and her staff of the website : )  I wanted to share
I do use dehydrated shrooms to soak up some water from the veggies and add a couple TBL of whole grain flour in the cheese mixture...even if it's watery it's YUMMY!

In case the link takes you to the log-n page...here is her entry!

CHECK IT OUT – GET THE WINNING COMFORT FOOD MAKEOVER RECIPE

Hey everybody, it’s Friday again and you know what that means — a new recipe for you to try! This week’s winning recipe is from Tara, aka indie,who wins bragging rights and a $100 American Express gift card! Lasagna is a classic comfort food and indie decided to make to make it healthier…here is her take on the classic recipe.

Lasagna

One of my husband's favorite recipes was his mother's lasagna, so I decided to attempt to master it so he would come along for the ride.

Ingredients
1 lb ground turkey, 8% fat
1 small carrot, diced
1/2 onion, diced
1 red pepper, diced
3 Tbsp. water
2 garlic cloves, minced
15 ounces low-sodium, organic zesty tomato sauce
oregano and parsley to taste ( I use fresh when I can)
2 cups low-fat cottage cheese (plus one cheese cloth)
3/4 cup shredded low-moisture mozzarella cheese, 50% less fat plus 1/4 cup for top
1/2 cup Parmesan cheese, grated
1 - 1 1/2 cups fresh mushrooms, sliced
2 large zucchini (ends removed and thinly sliced lengthwise — use these as noodles)
2 cups fresh spinach

Preparation

Preheat oven to 350 degrees.

Add diced carrot and 3 tablespoons water to a sauté pan and cook over medium heat, about 3 min. Add onion, red pepper and a couple tablespoons of water if needed and cook for 3-5 additional minutes. Add turkey and cook until brown. Add garlic and seasonings as meat is getting done. Drain or squeeze out any excess fat.

Place cottage cheese in cheese cloth and squeeze out excess liquid. Add to a bowl with mozzarella and parmesan. Mix well.

Place fresh mushrooms on bottom of a sprayed 9x13 pan with 1/2 of the tomato sauce and 1/3 meat (you can now mix the remainder of sauce into meat). Layer zucchini as you would lasagna noodles followed by 1/2 of the cheese mixture and 1 cup spinach leaves. Repeat the zucchini, sauce/meat, cheese, spinach layers and end with zucchini and sauce (or just sauce if there is limited room.) Add the reserved 1/4 cup mozzarella cheese to top, cover and cook for 30 minutes. Uncover and allow to cook for an additional 15 minutes or until it’s heated all the way through and zucchini is tender. Let sit 15 minutes before serving.

Makes 6 servings

Nutritional Information per serving
320 calories
35 g protein
21 g carbs
4 g fiber
11.5 g fat
5 g sat fat
76 mg cholesterol
550 mg sodium

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Thanks for this much healthier version of lasagna, indie! Do you also have a healthy spin on a delicious Italian dish? You’re in luck. Next week I'm calling for your healthy Italian recipes. Ciao my lovelies!

xo,
j

Published: Friday, March 05, 2010

Simple

At class today I was hit with the realization that there is just too much information from too many outlets.  I have a client, actually many clients, that have a big case of "I know it's my food that is making fat, but do I do and eat?" They struggle with the realization that eating right and exercise is extremely hard work and wish for that easy pill or lipo to make it all easy.  If  it's easy you should probably stay away!

I am a big fan of Michael Pollan and his food beliefs, but also have the "sheeple"(as Kelley calls it) instinct to follow what mainstream seems to be doing.  Our household goes back and forth just like everyone else in what we are doing on a daily basis.  It seems so easy for some people to just make up their mind and do it without second guessing or looking back.
What makes it so difficult for all us "sheeple" anyway?  I know it is easy to heat up a boxed meal or pick one up on your way home, but give it up and put a little effort into it, you may be amazed at how good a meal is when you put some work into it.  We have so many choices and so many people telling us the choices we should make it's hard to just step back and make a choice on our own.  Advertising and labeling are just a few ways they bombard us with thoughts and promises on healthy packaged food.  Have you noticed there are no labels screaming at you in the produce section? We KNOW they are healthy, but yet we would rather eat the shit that tastes that crack in hopes we get our Omega-3's in to help us concentrate at work and school.  Funny thing with those Omegas in processed foods you are probably getting a dose of HFCS followed by a shot of red, yellow, and blue to make it look pretty.
Next time you are at the grocery store stay on the perimeter and if it has a label ask your self "Is this real food, or food parts pressed together to make it look like the meatloaf/cookies our grandma made?"  It is as simple as that....
Get back to simple food.
 Foods that are engineered to sell you on there added nutrients is really not about your health, it is about their pocketbooks.  It may be as simple as a food addiction and ridding yourself of the food toxins that come along with those added nutrients.  If it is a man made food you should probably steer clear.

What is the best way and how do we know that it is the best way?...come back : )

Watch this Video!

http://www.ted.com/talks/jamie_oliver.html


Please take time to watch this video.  It really will change a fraction of your thought process.  Just remember that you have control of what your family and your children eat.  They do not make the money and they will not starve. Take Control.

Back on Track!

Welcome to 2010!  I am back on track.  Kids are back in school, healthy food is back on our plates full time and exercise is the priority!  I am sharing this article about SUGAR!  It is imperative that you take this with a grain of salt and I still wouldn't recomment the alternatives for most of the choices, because it is still somewhat of a junky choice, but if you are out and about and would like something or you know you will be having your "cheat" snack it would absolutely be better to make a better choice of the two evils : 0 )

If you are like me and sugar is your down fall, be aware that there is a lot of added sugar in almost EVERYTHING we eat.  There is a heaping tsp of sugar for every 7g. on the food label.  Next, read the ingredient list and see what kind of sugar is in the product.  The ingredient list is in order of how much of each ingredient.  If water is the number 1 ingredient, it is mostly made of water, etc...

your best choices for sugar is those made of natural sugars of course.  Fresh fruit etc...

http://health.yahoo.com/experts/eatthis/42403/11-foods-your-dentist-wouldnt-touch/

Finding Balance

As I sit hear contemplating eating a Christmas cookie sent by dear old Grandma, I decided this entry should discuss finding balance in your life (especially during the holidays).  We easily find balance in many parts of our lives, but when it comes to food and nutrition we fall short.  We are bombarded by advertisements, products that promise added fiber or Omega's (when fruit and veggies will do), and the fast convenient lifestyle of "nourishment".  We have to sit down and and ask ourselves if we are balanced.  Finding balance nutritionally will help us find our balance on many levels.

I had caught the end of the biggest loser" "Where are they Now" and the 1st year winner had gained nearly all of his weight back.  Bob showed up to set him straight and he stressed finding what works for you and finding your balance.  If the extreme doesn't work for you and the not caring obviously puts the weight back on you need to find the balance for a healthy lifestyle.  It may take a little longer, you may have to be more patient, but it WILL work if you let it!

That may be what you have to do during the holidays as well.  Find balance.  A cookie here and there will be fine, NO GUILT attached.  Enjoy what you are eating and be conscious of every bite.  Don't walk around grabbing a cookie off the tray every time you pass... you are sure to eat 5 and not enjoy a single one!
Think about all the progress you have made and don't ruin it with one lousy unbalanced week!

Keeping Stress at Bay

Stress is a big factor during the holidays and it causes us to lose sleep, eat more and eat more often, as well as increase any habitual coping methods we may have (drinking, smoking etc...).  Don't get me wrong, there is nothing like enjoying a glass of wine after a long day of putting up lights or getting your shopping done, but please be conscious of WHAT you are doing and check in with your mind and body along the way.  Ask yourself how your feeling.  Are you really hungry or eating because you "want" what is front of you?

Take these steps to help keep your stress in check and your metabolism working for you:

1. See above : )

2.  Get enough sleep!  shoot for getting to bed at your regular time and try to get 7 or more hours of rest. 

3.  Exercise!!!  Exercise will rejuvinate you, help you sleep better and balance out those stress hormones to help get you through your day.  You may be off your eating plan here and there, but DO NOT sacrifice your exercise routine.

4.  Try to stick to that 90% rule of eating right.  Splurge in moderation, but eat a salad or your same  nutritious meals around your holiday snacking.  Sugar is proven to mess up our sleep patterns, metabolism and immune system.  

5.  Take a time out!  We put our kids in a time out to remove them from an excitable situation, why don't we do that for ourselves?  When you are tempted with anything (shopping, food, drinks etc...) give your self a time out!  Go for a walk, meditate, sit and read a book...activate your mind in a different way and relax.

Interval training...

Here is a method you can read up on, and incorporate it into your workout.  I truly believe interval training is one of the best things you can do to burn fat and transform your body.  You can do it with weight training, cardio, or a mix of the two.  This is another spin on it and/or to ramp up your current workout...and we will be attempting it in class to change it up.  Enjoy.

Please ADD it to your workout...don't just work out for 4 minutes and go home : )

Get back to it!

One holiday down a couple to go.  Turkey in itself is healthy (unless you fried it) so keep adding it to your salads or wraps.  I know it is hard to get back to a healthy diet, but do it as soon as possible.   The average person puts on 5lbs over the holidays and most keep it on! 

 The added buzz  and go-go-go for the next 30 days keeps most of us grabbing unhealthy options while we are out or taking a short cut for dinner when we are exhausted by the end of the day.  Eating healthy will HELP you cope with the stresses of the holiday season, as well as keeping you healthy and your immune system up when you most need it.  Stress on your body and mind usually puts a stop to weight loss so adding unhealthy eating ot that mix will not only halt your weight loss success, you may add those 5lbs on.

Wake up tomorrow, look in the mirror, and COMMIT to yourself again!  You are worth it and you will feel better for doing it as soon as you can.  Don't worry, you will have another holiday just around the corner to splurge on.  

Please make sure you are sticking to your exercise routine through this holiday season.  Exercise will also help tremendously with stress and keeping your weight maintained.  If you haven't tried Yoga take a class or two during this stressful season, you will love it!

You are your own success story!

Thanksgiving meal challenge

For your Thanksgiving meal try to make a healthy side dish.  Some Ideas:

A green bean casserole (using fresh beans) substituted with a light lemon-garlic sauce instead of that added fatty soup.
       A thinly sliced shallot heated in a little EVOO, add a cup of sliced chesntuts or your favorite nut and about 4 cloves garlic cook a minute.  Add 1/3 c. broth cook until reduced by half.  Add beans cook about 2 minutes.  Add juice from 1/2 lemon and salt and pepper

Add a loaf of sourdough wheat or whole wheat bread crumbs to your traditional stuffing instead of store bought stuffing in a bag.  Add a few cups of chopped portabello mushrooms to boost up the nutrition level.

Sweet potatoes are often seen on the table, go for a healthy version and light coconut milk. vanilla, salt pepper, cayenne and chopped pecans instead of that marshmallow goo....

Stick to clear, organic spirits (vodka, rum) and red wine if you drink this Thanksgiving.  They will do the least damage in your sugar-insulin response.

Happy Thanksgiving!!!

Remember everything is OK in moderation, but keep in mind your portion sizes.  If you sit at a family members home all day have a few small meals all day instead of gorging in one meal.  Your body will thank you for it!

getting through your holiday week

I am back!!! We had a little computer issue and we are up and running again.  Apparently I can do this from my phone, but haven't figured that out yet...one step at a time.
This week is the kick off for the Holiday season and I want to be here to support you as well as give you some motivation to get through it and get through it with little or no guilt : ).

A few things you need to remember:

• Keep Moving- Make sure exercise is a priority.  Ultimately weight loss or weight maitenance is about calories in vs. calories out, if you stop exercising you are sure to add on a little weight over the holdiays.
• Remember  PORTION CONTROL and everything is OK in moderation.  
• Sit down and eat.  We tend to snack and eat as we bake or cook during the holidays so make sure to limit extra eating and snacking that you are not TOTALLY enjoying.  If you are going to splurge enjoy it to the fullest.
• Slow down and enjoy every bite.  We tend to go overboard when we get to eat things that are normally off limits. We enjoy the connection of family,  the comforting food, and the "cheating" on our healthy diets so we tend to over do it.  Pay attention to your body giving you the signal "I am full".
• Search for healthier alternative recipes for your meals and baking.  There are great options and alternatives out there.  
• If your goal is not weight loss, there are many things you can do to improve your holiday meals.  Choose fresh and local ingredients for your meal and all your baking, a local and/or free range turkey for your table, and wash it down with some organic wine or spirits.

Remember the holidays are part of your journey and you will run into them every year.  It is temporary so don't let it stand in the way of the goals you have set for yourself.

Check back for more tips to get you through the Holidays!