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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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…healthy “butter”…

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Peanut (and other nut) butter is a great food to incorporate into your diet (if you are not allergic to it).   When searching for your favorite peanut butter try to find the most natural peanut butter that you possibly can. When you find your peanut butter grab the jar…and turn it around and look at the ingredients label.  The only ingredients that should be in the jar should be peanut butter, salt, and possibly oil.  NOTHING ELSE. Buying the peanut butter that is “Low in Fat” or has other health phrases on it are usually not the best for you.  They usually have MORE ingredients, more calories, more sugar, and are not as healthy for you!

Peanut butter has a good serving of fiber and protein.  You will not want to go overboard with the peanut butter seeing as there is 180-200 calories per servings (which is typically 2 tablespoons).  Try to stick with the serving size and you will be ok!

Peanut butter has a ton of the “good fats”.  These fats are called “monounsaturated fat” and are great to help you reach your health and fitness goals.

There are some companies that have made peanut butter that are nut free (they have the flavor or peanut butter) but they do have a lot of ingredients as well.  They also have powdered peanut butter (you simply add water to the mix and stir it up).  These versions are lower in calories and fat and are a great options for those who have to watch those macro-nutrients.  They have also made some peanut butters that are higher in protein and that come in various flavors (such as dark chocolate, white chocolate, and many other sumptuous flavors.

Spreading peanut butter on vegetables, fruit, crackers, or even a slice of bread can be a great snack or small meal for you and your family. You can also get almond butter, cashew butter, and a variety of nuts made into butter.  But also be cautious because those may have higher calorie, fat, and sodium macro-nutrients.

So the next time you head to the head to the grocery store make sure to stop when you are walking down the aisle with the peanut butter and try to find a new treat to add to your menu!

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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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…Happy & Healthy Thanksgiving Feast: PART 1…

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Thanksgiving is know as the National Binge Eating Holiday.

This holiday is notorious for people eating until they are so stuffed they are almost sick.

Our culture teaches us to eat MORE than or bodies can handle.  You do not have to eat until you are stuffed and feel like you can not move.  The best way to eat your meals is to eat until you are satisfied.

I am not saying that every meal should leave you feeling hungry or that you should not feel full at the end of your meals.  You have to find the perfect balance when creating your healthy meals each day.  That also comes with making sure that you have the correct portion controls as well.

Today i would like to share some tips with you that may may you successful at being more health conscious this year during your Thanksgiving feast.

When you get your plate try to stick with accurate portion sizes.  Do not want to bring extra attention to yourself?  Make your plate in the kitchen away from everyone else so they will not feel the need to single you out or poke fun at you.

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If you would like to enjoy some of your grandma’s famous sweet potato pie, try to skip out on the sugary drinks and stick with water. Sweet drinks are usually full of calories and sugar.  So make the smart substitute and stick with water so you do not consumer more than you want to.

You do not have to skip some of your favorite sides and treats at this years dinner.  Just enjoy them in moderation.  Have only 1/2 a cup of loaded smashed potatoes or 1/2 cup of the glazed sweet potatoes.  If you find that you are still hungry it is always safe to double your portion sizes for the steamed vegetables.  If you know they will not be offered this year offer to make some and bring it with you.

Enjoy dessert BUT if you can withstand the temptation of the traditional Thanksgiving desserts try to create your own desserts with low fat pudding and low fat whip topping.  You can also make yogurt pops with fruit and honey.  You can also possible consider frozen yogurt and add your own fruit or dark chocolate.  There are dozens of other healthier options you can choose from to help you keep your calorie count for your Thanksgiving meal low.

Planning your meal will help you to stay on track and to not feel bad when you get to enjoy some of your favorite treats.  Plan ahead and most importantly enjoy the time you have with your friends and family!

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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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