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…Infinite Life Fitness Recipe: Zucchini Lasagna…

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I don’t know about you…but there are just some things that I can not give up.  BUT the key to reaching your health and fitness goals is FINDING A BALANCE.  You may not have to completely give up on the things that you enjoy the most. All you have to do is slightly alter them.

I came up with a zucchini lasagna that taste JUST AS GOOD as the real thing…minus the pile of noodles that come along with a lasagna.  Not only does it taste just as good…there are fewer calories and MORE protein!

What you will need:

  • 1 lb lean ground turkey (or lean beef or any other chopped up lean meat)
  • 3 garlic cloves
  • 1/2 dices onions
  • dash of salt
  • dash of pepper
  • 1 tbsp basil
  • 16 oz contain of low-fat cottage cheese
  • 1 can of tomato paste
  • 1 can of tomato sauce
  • 3 cans of diced tomatoes (i used the fiesta lime Rotel)
  • 1 pack of low-fat shredded cheese
  • 1 LARGE zucchini  (or enough zucchini to cover the various layers that you want)

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What you will do:

  • Pre-Heat your oven to 350 degrees
  • Cook and season meat in a pan and set aside for later step
  • wash your zucchini (some people have even skinned the zucchini…so you can do what you prefer)
  • you can slice the zucchini into long thin strips OR you can cut your zucchini into round slices such as I did:

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  • Next you HAVE to grill or saute your zucchini.  Zucchini is a vegetable that retains a lot of water. If you do not pre-cook the zucchini when you cook the lasagna it will become a watery/soupy dish.
  • After you cook your zucchini pieces start to layer your dish:

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  • Now layer your lasagna with the other ingredients:

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  • This is when you can get creative and mix up how you put together your layers. I wanted to have a total of two layers on my lasagna so I just cut all ingredients in half and mixed them up between the two layers.

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This dish can make approximately 8-10 servings.

I was able to make this dish, separate the squares of lasagna out into containers and freeze the extra pieces. This lasagna was AMAZING flavorful. I would have to say having the lime Rotel added a new burst of flavor. I also enjoyed having the tomato past because that also added to the flavor of the meal.

The fun thing about these casserole is that you can mix and match ingredients and add or change anything that you would want.

Another great thing about making a dish like this is that you will be able to set aside portions of this lasagna to have later during the week. With the added cottage cheese and lean meat, this dish is packed with protein while still leaving you feeling full and satisfied.

Meal preparation is KEY when it comes to helping you stay on track with healthy meal planning and eating.  If you have food prepared and ready to eat you are more likely to make healthier meal choices during meal time.

 

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…Happy & Healthy Thanksgiving Feast: PART 2…

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Thanksgiving is the perfect time for you and your family to come together, create more precious memories, and eat some amazing food that your mom or other relatives make.

Just because you are trying to reach your health and fitness goals does NOT mean you have to give up some of your favorite meals to stay on track with your healthy lifestyle.

You have to plan ahead and be prepared to make healthy decisions when you have dozens of delectable meal options right in front of your plate.

Here are a few MORE tips to help you stay on track this year at your Thanksgiving meal:

  • Make a list of the food you really want to enjoy this year at your family meal.  Stick to those items only and fill your plate with the other healthy food options.  Turkey (if it is baked and not fried) is always a good option (without gravy).  It is a great source of protein and is low in calories and fat.
  • Stick to the correct portion sizes!! If you do not know the correct portion sizes of your favorite foods research it BEFORE you get there so you will know how much to put on your plate.
  • If you drink water in between dishes it will help to make you full which in return will help you to say no to overeating on your favorite treats.  If you feel full you will be more likely to say no and pass on the extra calories.
  • Try to wait at least 3-4 hours before you decide to enjoy another plate full.  Some people are able to eat, take a quick nap, and come back for more.  Let the food you consumer settle and then come back from more.
  • And most importantly, try NOT to take a extra plate home!  If you take home a double serving of stuffing and glazed  sweet potatoes and macaroni and cheese, you will have those items tempting you in your fridge.  Limit your temptations by not allowing yourself to be tempted.

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Just because it is a holiday does not mean you have to compromise your healthy eating habits.

Although most gyms may be closed on Thanksgiving try to make sure you get some type of workout done before or even after your meal.  Try to create your own at home workout to do or play games with your family members.  This would be a great time to your family involved with a physical activity since you will all be together and since every one will also enjoy a few extra treats.

Stay on track and it will help you to stay focused on reaching your health and fitness goals.

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…Pre-Workout Snack Options…

Finding the right fuel for your workout is just as important as the workout you will do for the day!  You are going to want to find a snack that is filling, will provide you with energy, as well as keep you full until you are done with your workout.  Eating the right Pre-Workout snack will help you maximize your energy during your workout as well as providing enough nutrients for your body to start metabolizing to help you start to burning those unwanted calories.  It is important to get the right mixture of nutrients to help prevent any stomach pains you may have before or during your workout.

The key is to get some good carbs pre-workout because the carbs will provide you with the fuel you need to power through your workout.  You will also want a lean protein so that it will allow you to build muscle.  It is suggested to take your pre-workout meal about 30 minutes before you workout (or about an hour)  and it is also suggested to have your post-workout meal no more than 30 minutes AFTER you workout.  You want to have a well-balanced meal right after you workout to allow your body to recover from all of the hard work you just did in the gym.  It is also suggested to stay away from spicy foods and foods with too much fat in them before your workout.

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Carbohydrates (Carbs):

Despite all of these “Low Carb” diets you hear about you actually need carbs to help you fuel your body.  The closer you get to your workout you want to have MORE carbs and LESS protein.  Having too much protein or hard digesting carbs can cause indigestion or other stomach issues during your workout.

Some Pre-Workout Suggestions:

  • 1/2 banana and 1/2 cup of oatmeal (you can have 1 cup of melon or other type of fruit with your oatmeal)
  • 1/2 cup oatmeal and 2 tablespoons of peanut butter (or almond butter)
  • 1 cup Greek yogurt  (try to get the plain yogurt and add your own fruit or tablespoon of honey to add sweetness)
  • 1 piece of whole wheat bread or English muffin slice with 2 tablespoons of hummus
  • 1 piece of whole wheat toast and 24 almonds (usually 24 almonds is one serving size)
  • small protein shake (you can check out THIS WEBSITE for some great protein shake recipes)
  • 1 cup of yogurt and 24 almonds
  • 1 small apple (or another small piece of fruit) and 2 tablespoons of peanut butter
  • Low-fat string cheese and whole wheat crackers
  • 1 slice of a whole wheat bagel (that is ONLY 1/2 of the bagel NOT the whole thing) and 1/2 cup of fat-free cottage cheese
  • Energy Bar (WARNING: Not all energy bars are good to have!  Some are loaded with sugar and more carbs than you need! Be sure to look at the carb content and how much protein they have.  Try to get a bar with no more than 40 gramsof carbs and the MORE protein the bar has the better!)
  • 1 serving of tuna and 1 slice of whole wheat toast

Some Post-Workout Suggestions:

  • Protein shake (Check out THIS RECIPE for recipes that are HIGH in protein)
  • 1 cup of cottage cheese and 1 cup of fruit
  • grilled chicken and 1/2 cup of brown rice (or quinoa)
  • small omelette (you can add veggies and even make an egg white omelette)
  • 1 piece of toast and 4 egg whites

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Regardless you should try to consume enough water before, during, and after your workout!  The suggested amount of water that each person should have varies, but as a general rule it is suggested that each person get at least for men 13 cups and for women 9 cups of water per day (as supported by Mayo Clinic) .  This is the LEAST amount of water you should drink so drinking more than that is highly encouraged.

The other important meals you have to be careful of are the other meals that you consume during the day.  Stick with a healthy well-balanced meal.  Stick to low fats and non-processed foods.  The rule to follow is stay at the perimeter of the store when you go grocery shopping.  The perimeter is the best place to find the most natural, fresh, and healthy food at the grocery store.

You have to be consistent with your healthy eating or you will not see the results that you want.  You can NOT have a horrible diet and see the results of all of your hard work in the gym.  Your body needs those fresh, clean, and non processed foods to fuel it through those hard workouts.  Consistency is the key to your success!

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