10 reasons to exercise. Info to remember about carbs. 2 recipes.
Monday, April 04, 2011
10 BENEFITS OF EXERCISE
1. BUILD MUSCLE
2. INCREASE STRENGTH & ENDURANCE
3. INCREASE METABOLISM, BURN FAT
4. IMPROVE MOBILITY
5. IMPROVE SKIN ELASTICITY
6. ENHANCE MOOD
7. STRENGTHEN BONES & REDUCE BONE LOSS
8. INCREASE ENERGY LEVEL
9. IMPROVE MENTAL ALERTNESS & MEMORY
10. DECREASE STREE, DEPRESSION & ANXIETY
Recipe of the month
No-Pasta Veggie Lasagna
2 large zucchini (about 1 pound), ends trimmed, thinly sliced lengthwise
3 links (about 4 ounces each) lean turkey Italian sausage
1 red bell pepper or roasted red bell pepper, diced
1 cup diced yellow onion
1 teaspoon minced garlic
1 cup low-fat marinara sauce
2 egg whites
1 (15-ounce) container fat free ricotta cheese
2 teaspoons Italian herb seasoning
1/2 teaspoon ground black pepper
2/3 cup shredded low-fat mozzarella cheese
1/4 cup grated Parmesan cheese
Preheat the oven to 325 degrees Fahrenheit. Lightly coat an 8 x 8-inch baking pan with olive oil cooking spray. Set aside.
Lightly spray a baking sheet with olive oil cooking spray. Arrange the zucchini slices in a single layer on the baking sheet. Spray them lightly with olive oil cooking spray. Broil (or grill) the zucchini for about eight minutes or until tender and very lightly browned. Set aside to cool.
To prepare the meat sauce, cook the sausage in a nonstick skillet over medium-high heat for about three minutes, stirring occasionally with a wooden spoon to break up any clumps. Add the bell pepper, onion, and garlic, and cook for about four minutes longer, until the meat is no longer pink. The juices should be cooked dry. Stir in the marinara sauce and bring to a boil. Reduce the heat and simmer for about five minutes, stirring frequently. The sauce will be very thick.
Meanwhile, in a mixing bowl, combine the egg whites, ricotta, Italian seasoning and black pepper until well combined.
To assemble the lasagna, spread half of the meat sauce in the bottom of the prepared baking pan. Layer on half of the zucchini slices, followed by half of the ricotta mixture and half of the mozzarella cheese. Repeat with the remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella. Sprinkle with Parmesan cheese. Bake for about 40 minutes or until bubbly and lightly browned. Let stand for 5 minutes before serving.
Nutrition Information :
Makes 8 servings
Per serving: 210 calories, 18 g protein, 17 g carbohydrates, 7 g fat (2 g saturated), 45 mg cholesterol, 3 g fiber, 340 mg sodium
Carbs are not the enemy!
Carbohydrates, or carbs, are often treated like the villains of the weight loss surgery world. However, these very important dietary components need not be neglected in a balanced, healthy diet. Carbohydrates the energy source utilized most efficiently by the body which is important to remember when fueling and recovering from exercise. Carbs are also important for brain function, which runs on glucose (carbs are broken down into glucose in the body and stored as glycogen in the liver and muscles). This being said, it's important to get dietary carbohydrates from high quality sources: fruits, vegetables, and whole grains. Each meal should include protein, fats, and carbohydrates for a balanced nutritional profile and to provide everything the body needs.
But how many carbs is too many, or too few? In a 1200 cal diet aim for 120-135 grams of carbohydrate and at least 75 grams of protein. Remember to focus on the quality of carbohydrates and to include them with every meal. Try this recipe for breakfast or any other meal during the day for healthy carbohydrates and fiber. The addition of a scoop of protein powder helps boost the meal, keeping you full for hours!
1/2 cup quick oats
½ cup water (add more if desiring a thinner oatmeal)
½ medium banana
1 tbsp Sugar Free maple syrup (or other artificial sweetener)
1 scoop unflavored protein powder
Stir together water and oats, cook in microwave on high for 1 and a half minutes. Once cooked, stir in maple syrup and protein powder. Top with banana slices.
Nutrition facts: 315 cal, 30gm protein, 7 gm sugar, 6.5 gm fiber