Spinach and Mushroom Lasagna

This recipe serves:  8  
Preparation time :   25 minutes
Cooking time :   35 minutes 

Ingredients
1 pound lasagna noodles
4 teaspoons olive oil
1 pound mushrooms, sliced
salt to taste
freshly ground black pepper
1/4 teaspoon dried oregano
4 cloves garlic, minced
4 bunches fresh spinach, washed and stemmed
2 cups low-fat ricotta cheese
pinch of nutmeg
2 cups basic tomato sauce, homemade, jarred or canned
1 cup shredded reduced-fat mozzarella cheese
1/2 cup breadcrumbs Read more

Protein and Your Workout

Protein has many benefits and is one of the essential nutrients your body needs.  It can be found in all animal and fish products, as well as many legumes.  Your body uses protein to build and repair muscles (including the heart), bones, skin, and other tissues among other uses.  There are some diets high in protein which can help overweight individuals lower the blood sugar levels and reduce food cravings throughout the day.  This may or may not work for you. That, however is a much different use for the consumption of protein than what I want to discuss.  What is the importance of protein in a workout? Read more

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• Tip of the Month

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

  click here to read past tips

• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.