A slow-cooked meal is a gift from your early self to your later self.  This one makes the house smell extra scrumptious.

I made this for the first time this Christmas season.  I discovered it in my latest issue of “Muscle and Fitness Hers” (Jan/Feb issue) so you know it’s healthful!!  My family members tried something new this year.  Rather than exchange material gifts (except for the young ones, of course), we took turns preparing special dinners for each other.  Here is what I decided to make . . . it is a definite repeater.  It is, in fact, the best lasagna I’ve made – and it’s healthful, on top of it!!

Slow-Cooked Turkey Lasagna

~ 6 – 8 whole wheat or whole grain lasagna noodles

~ 12 oz 99% fat free ground turkey

~ 1/4 cup red cooking wine

~ 1/2 cup fat-free cottage cheese

~ 1/4 cup grated Parmesan cheese

~ 1 cup low-fat ricotta cheese

~ 6 oz low-fat part skim mozzarella cheese

~ 6 oz can tomato paste

~ 29 – 32 oz tomato sauce

~ 1 cup chopped white onion

~ 2 tsp minced garlic cloves

~ 2 tbsp dried parsley (divided)

~ Mrs. Dash to taste (or whatever spices you have on hand!!)

~ 1/8 tsp ground nutmeg

1. Heat large sauté pan over medium heat.  Cook ground turkey, onion, and garlic until turkey is browned.

2. Add tomato paste, tomato sauce, Mrs. Dash and 1 tbsp of parsley to meat mixture.

3. Simmer for a few minutes on low.  Remove from heat.  Stir in cooking wine and set aside.

4. In another bowl, combine all cheeses with remaining parsley and nutmeg.

5. Spoon one layer of turkey mixture across bottom of slow cooker.

6. Add one layer of dry lasagna noodles (you will need to break them to fit in slow cooker)

7. Add a layer of cheese followed by a layer of cooked turkey.

8.  Repeat steps 5 – 7.

9. Top lasagna with a pinch of parsley, cheese, and 1 – 2 tbsp of red cooking wine.

10.  Cook on low in slow cooker for 7 – 8 hours.

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Nutrition fascinates me – we can cure, build, and sculpt ourselves with food.  When I retire from the teaching profession, I’m delving into the health/fitness world for sure.  Here’s the latest research I discovered.  According to MSN Health & Fitness, the key nutrients in certain foods will help you look younger. My only complaint is I don’t seem to see anything with frosting on the list. 

Latest dietary guideline calls for 5 - 13 servings of fruit and veggies a day!!!

1. Blood oranges. These are full of antioxidants which decrease aging, increase collagen production and thicken the skin.

2. Shellfish. The fatty acids in shellfish nourish the skin, help maintain skin integrity and keep skin cells performing optimally.

3. Dandelion, turnip and mustard greens. Eating these slightly bitter greens has been shown to lessen your sweet tooth.  (GG hint:  to get my daily dose of greens, I blend mustard greens, a freshly squeezed lemon and strawberry egg white protein in a blender.  Green power smoothie without the bitter taste)

4. Oregano, thyme and parsley. If you have puffy bags under your eyes in the morning, you are likely consuming too much sodium. Instead of salt, season your meals with herbs and spices such as oregano, thyme, rosemary, parsley and garlic.

5. Crunchy vegetables. Celery, carrots, string beans and cauliflower contain cellulose, which helps scrub stains from your teeth — giving you a whiter, brighter smile.

6. Almond milk. Doctors say almond milk is a nutritious dairy alternative because of its high levels of magnesium, potassium, manganese, copper, vitamin E, selenium and calcium. Its natural fatty acids will keep your mind sharp, your immune system strong and your skin glowing.

Go for it.  Even if these don’t tickle your fancy at first read, we’re all looking for some form of fountain of youth, right?  Try it.

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My mom created this recipe recently trying hard to please yours truly during one of our visits, knowing my affinity for delicious, eat clean food.  I brought a batch to work today and received some oohs and ahhs.  My lovely desk partner is going to make her husband cook this for her!  It’s amazingly good for such a simple little dish.  Make this ahead on Sunday and enjoy healthful leftovers throughout the work week.

One-Pot Chicken

(got veggies?  I list specifics here but go ahead and throw in whatever you have in your fridge.  Any should be delish!)

4 chicken breasts

2 red, orange, and/or yellow peppers

6 sweet potatoes (do not peel – clean and scrape off bruises)

1 – 1 1/2 zucchini – sliced (do not peel)

1 large yellow onion – sliced completely into thin wedges

1 cup carrots – peeled, sliced into rounds

1/4 cup olive oil

1/4 cup balsamic vinegar

1 cup grape tomatoes – sliced in half (optional)

Preheat oven to 350°.  Dust the chicken breasts with pepper, oregano, basil and parsley.  Place the chicken in an 11 X 7 glass casserole dish.  Place the sliced vegetables (exeept the tomatoes) around the breasts in a single layer.  Pour the olive oil and balsamic vinegar over the chicken and veggies.  Sprinkle the entire dish with one more dash of the basil, oregano, and parsley.  (or Italian Seasoning).  Place in the oven for 50 – 60 minutes, depending on how hard/soft you like your vegetables.  If you are using tomatoes, throw them in during the last 10 minutes.  Mangez!!

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I blend smoothies almost every morning; and, on Saturday morning before working out I really experiment (such as last weekend when I combined avocado and frozen blueberries to make a refreshing green gem.)  I never tire of smoothies – maybe it’s because I used to enjoy a shake literally every day for lunch in high school (my pre eat-clean days!) or maybe it’s because smoothies conveniently provide essential vitamins and supplements in one scrumptious slurp.

Well, here’s my latest invention.  If you like chocolate and peanut butter, you will LOVE this.  This truly tastes like a sinful shake – but it’s super good for you!!!! 

Grading Girl’s Dark Coco PB Power Smoothie

~ 2/3 cup plain, nonfat kefir (I recently discovered the probiotics benefit of this “champagne of dairy”)

~ 1 tablespoon oat bran

~ 1 tablespoon chia seeds (I feel like SuperGirl after eating these.  Check out how good they are for you here.)

~ 1 tablespoon wheat germ

~ 2 tablespoons Maranatha’s Dark Chocolate Almond Spread (If you go to Whole Foods for only one item, this should be it!!)

~ 1 frozen banana

~ 1 scoop chocolate protein powder

~ a few ice cubes

Blend the above in a blender and BOOM!  You have a chocolate/peanut butter “shake” to blast your day off in high gear.

 **Want an even stronger peanut butter taste?  Add 1 tablespoon of almond butter.

AND/OR

**Want an even stronger chocolate taste?  Add a dash of espresso powder.

 

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I’ve been making this dish since I found it in Martha Stewart’s Everyday Food a few years ago.  I make it often for special people in my life!  I’ve cleaned it up by replacing the heavy cream in the sauce with fat free half & half – it tastes just as scrumptious.  Buon appetito!!!!

Baked Pasta with Chicken Sausage

- 16 oz rigatoni (whole grain or wheat)

-1 tbsp olive oil
-1 medium red onion, chopped
-4 cloves garlic, minced
-1/4 cup vodka (optional)
-1 can (28 oz.) whole tomatoes with juice, lightly crushed with hands
-1/2 tsp dried oregano
-1/2 cup fat free half & half
-10 ounces baby spinach
-12 ounces chicken sausage, halved lengthwise & sliced 1/4 inch thick (I use apple chicken sausage)
-6 ounces fontina cheese (4 ounces cut into 1/2 inch cubes and 2 ounces coarsely grated)
-1/4 cup grated parmesan cheese

Directions:
1. Boil a large pot of salted water. Once boiling, add pasta and cook until al dente, according to package directions. Add spinach, cooking just until wilted. Drain and return contents to pot.
2. While water is coming to a boil, heat oil is a separate skillet over medium heat. Add chopped onion, cooking until translucent (approximately 3 minutes). Stir in garlic. Remove skillet from heat, stir in vodka, and return to heat, cooking until almost evaporated (about 1 minute).
3. Stir in tomatoes and oregano, cooking for 10-15 minutes, until tomatoes are falling apart. Add half & half and cook until warmed through (5 minutes). Season with salt and pepper.
4. Add tomato sauce, sausage, and the cubed cheese to the large pot with the pasta. Toss with a large spoon to coat. Season with salt and pepper. Divide into baking dishes (I use one 9 x 13 and one 8-inch square). Top with remaining shredded cheese and parmesan. Bake at 400 degrees until browned and crisp (20-30 minutes).

**To freeze–prepare dish (except the extra cheese on top) and let it cool. Cover with plastic wrap and freeze. To bake, do not thaw. Remove from freezer, take off plastic wrap, cover with foil, and bake at 400F for 1 1/2-1 3/4 hours. Remove foil, top with additional cheese, and bake for 20-30 more minutes.  It truly tastes just as delicious from frozen!!

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The safe, effective, GUARANTEED way to lose fat!!

I followed this diet two years ago and lost 6% body fat and 10 pounds gradually within 9 weeks.  A few friends have been asking me about this for some time.   Adjust the grams and calories according to your weight. As long as your total calories amounts to 30 – 35% protein, 40% carbohydrate and 25 – 30% fat, you’ll be losing those lbs while gaining lean muscle.

MY INTAKE:  110 grams Protein = 440 calories; 125 grams Carbs = 500 calories; 29 grams Fat = 260 calories – - – - 1200 calories total per day

Once you calculate your daily intake, here’s the servings per food groups you should include:

Food Group  &  Number of Servings

Bread  - 3
Fruit –  3
Nonfat Milk – 3
Vegetable - 4
Protein Sources
Very Lean - 7
Lean - 5
Medium Fat - 1
Fat - 4

Now here’s an example of how I use this plan:

Breakfast – Water

1 bread = 1/2 cup oatmeal

1 milk = 1 cup fat free milk (used to make my oatmeal)
1 fruit = 2 tb blueberries
1 medium-fat protein = 1 whole egg, hard boiled
1 very lean protein – 2 egg whites
1 fat = 1 tb flaxseed on oatmeal

Snack – Water
1 vegetable = 1 cup mini carrots
1 fat = 6 almonds

Lunch – Water
1 bread = turkey breast wrap
2 vegetable = fill wrap with veggie choices
4 very lean protein = 3 oz turkey
1 fat = 1 oz cheese
free – dijon mustard

Preworkout Snack -Water
Milk = 1 cup plain greek yogurt
1 Fruit = 3/4 cup blueberries

Workout
Water!!!!

Postworkout Smoothie
1 fruit = 1 1/4 cup whole strawberries
1 milk = 1 c fat-free milk
2 very lean protein = 14 g whey protein

Dinner – Green Tea
1 bread = 1/2 baked sweet potato
1 vegetable = 1/2 c asparagus
5 lean protein = 5 oz. wild salmon
1 fat = 1 tsp olive oil for salmon

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My mother was way ahead of the times.  She started baking red velvet cake when I was a little girl years ago.  At family parties, it commanded many ooos and ahs, and disappeared instantaneously.  As we grew, she stopped making as many desserts as she used to and red velvet cake became a distant taste.  Red velvet, in the meantime, has made quite a name for itself these days. Sprinkles in Beverly Hills started it all with their amazing, infamous Red Velvet Cupcakes!      Well, since my brother and I inhaled many a cupcake from Sprinkles and other cupcake cuties, we asked her to resurrect the recipe this past Christmas so that we could taste and discover just how well our mother’s recipe held up against today’s contenders.  The verdict?  Hands down – my mother’s is more moist and light.  Trust me, my bro and I are both critical and if our own mother’s food was not as flavorful than the famous facsimiles, we would stand and say. If you are at all able in the kitchen, this is worth the labor  . . . especially during the Christmas or Valentine season.  I will still frequent Sprinkles and cherish every bite; but, this is one recipe that illustrates there’s no food like homemade.

Red Velvet Cake

CAKE:
(2 round 8 ” cakes)
~ 4 1/2 oz bottles of red food coloring
~ 1/2 cup shortening, softened and creamed
~ 2 tbs. cocoa (sweetened)
~ 1 1/2 cup sugar
~ 2 eggs
~ 1 cup buttermilk
~ 2 1/4 cups cake flour, sifted 3 times
~ 1 tsp. vanilla
~ 1 tbs. vinegar
~ 1 tsp. baking soda
~ 1 tsp. salt

Preheat oven at 350°.  Mix the food coloring with the cocoa, creamed shortening and sugar.  Add the eggs.  Blend in the buttermilk, the sifted cake flour, and the salt.  Once this is blended well, add the vanilla.  Next, add the vinegar and baking soda.  Bake in two well greased and floured 8″ round cake pans for 30-35 minutes.

CREAM CHEESE FROSTING:
(makes 3 cups)
1/2 cup (1 stick) unsalted butter, at room temperature
6 ounces cream cheese, at room temperature
1 tsp. vanilla extract
3 cups powdered sugar

In a large bowl, using an electric mixer on low speed, beat the butter, cream cheese, and vanilla until smooth and thoroughly blended, about 1 minute. Stop the mixer and scrape the sides of the bowl as needed during mixing.

Add the powdered sugar, mixing until smooth, about 1 minute, then beat on medium speed for 1 minute to lighten the frosting further. The frosting is ready to use, or for flavor additions.

Once the cakes are cool, frost the top of one and place the second one on top of that.  Now, frost away on the rest of the cake!  The more frosting the better!!!!

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These foods won’t make you smarter, but study after study shows they can help keep you alert by fighting the effects of carbohydrates (bread, sugar, candy), which make you more calm and sleepy.  The dinner the night before a test is important and breakfast before the morning of an exam is essential.  Choose from foods such as these.

Foods To Eat Before A Test

1.  Eggs – nature’s purest food complete with protein to provide sustained energy and sharpness.

2. Chicken – leading source of lean animal protein.

3. Fish – excellent low fat, high protein source of essential vitamins.

4. Cottage Cheese – low carbohydrate, high protein.  Fun fact:  President Nixon liked to eat cottage cheese with ketchup and pepper.

5. Nuts – especially almonds which are packed with Vitamin E and magnesium.  A handful of these help you feel and look better!

6. Apples – great source of fiber and helps regulate blood sugar level.

7. Non-fat or low fat plain yogurt – loads of calcium and live bacteria that helps protect you from harmful bacteria.  Stick with plain yogurt and use fresh fruit for flavor instead; flavored yogurt contains higher amounts of sugar.

8. Fresh berries . . . blueberries, raspberries, strawberries, blackberries – berries contain more than the average fruit’s share of antioxidants.

9.  Broccoli – the folic acid will keep your brain rolling.

10. Water, water, water (okay, this is not food but it’s essential!) you need to stay hydrated before and during an exam. Dehydration may cause you to lose focus or feel sick during the test.

IF YOU ARE TOO NERVOUS TO EAT:  Drink a protein shake or smoothie or other healthy drink (be sure it’s not a drink with sugar). This will give you the energy you need to keep going until you can eat properly.  My favorite is Breakfast in a Blender.  These days, I also add Chia Seeds to this recipe.

Happy Testing!!!  Relax – You Can Do It!!!

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Happy February!  Having a wee bit of trouble keeping up with your new year’s resolutions?  No worries – here are some ideas for embracing the sheer joy of exercise!

1.  Invest in a spray tan and stroll into the gym with your newly applied color.  It’ll accentuate your muscles and make you feel fabulous flexing them.  My A+ recommendation = Get Your Tan On

2.  Equipment everyone should have at home when you can’t get to the gym:

a.  10 & 15 pound dumbbells

b.  a jump rope (fun, inexpensive, easy cardio!)

c.  an exercise ball – there are so many exercises you can do with this from performing crunches while sitting on the ball to lying on the ground with the ball squeezed between your calves and performing leg raises.

d.  your able-bodied self! (push ups, sit ups, lunges, squats, kicks, etc . . . none of these powerhouse moves absolutely require a piece of equipment)

Honestly, that is all you truly need to get in a solid workout at home.  Check out my Workout for the Weary for more info.

3.  Treat yourself to a new exercise outfit.  My A+ recommendation for the ladies = the Best Yoga Pants Ever!  Trust me!!

4.  Schedule hot yoga, massage, and a mani & pedi all in the same day.  I did this once and can’t wait to do it again.  Heaven on Earth!  My A+ place for hot yoga =  The Only Guaranteed Moment is This One

5.  Break out of your mold and try a new exercise or use a piece of equipment that you’ve never used before at the gym.

6.  Try a new type of cardio.  I just played racquetball for the first time – very fun!!!  Additionally, here’s a review of a class that holds benefits for all gym goers:  Improve Posture and Poise with Pam’s Pilates and Progression in Pam’s Pilates

7.  Can’t commit to one gym?  I just learned about this thanks to TimeOut Chicago!  It’s a Yoga Fitness Passbook that allows you to try one class at many yoga studios.  Genius!!

8.  One goal on my list for this year – and it should be yours too:  schedule a photo shoot with a physique photographer!!  It’ll motivate you to get into tip-top shape.

9.  Double your repetitions on all exercises for a month, then check out your cuts in the mirror!

10.  Check out my favorite resources for fitness facts:  Muscle & Fitness Hers and Oxygen.  Both of these magazines are packed with step-by-step exercise instruction, nutrition nuggets and inspiring fitness facts.  Gentlemen, Muscle & Fitness is highly recommended!

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I’ve been taste-testing both dairy and nondairy milks lately, part to appease curiosity and part to educate on the varying benefits.  I have to force myself to drink water (see post:  Reasons to Drink) but I’ve never had a problem drinking milk – I’m the crazy person who likes to drink milk with dinner every night even if dinner is pizza!!!!!  I know, I know, they don’t really go together but it seems more normal the more I do it.  I’d like to understand all my options for milk consumption so here’s what I found out so far.   ➛ ➛ ➛

Want Milk? (how a cup of each measures up)

WHOLE MILK (fortified)
Calories – 149
Total Fat – 8 g
Saturated Fat – 4.5 g
Lactose – 12 g
Calcium – 276 mg
Vitamin D – 124 IU
Taste – Creamy to the max
GG Grade =  C I only use this when I’m baking super-duper desserts like my melt-in-your mouth vanilla cupcakes with cream cheese frosting.  Otherwise, it tastes like I’m drinking cream.  It is hard to fathom that, growing up, this is what I used to drink every single day until my mother became wise on the low-fat deal.

LOW FAT (1% milk fat)
Calories – 102
Total Fat – 2 g
Sat Fat – 1.5 g
Lactose – 13 g
Calcium – 305 mg
Vit D – 117 IU
Taste – As perky sweet as whole milk, but not quite as creamy
GG Grade =   B This is a good option for those who crave a thicker milk but want to cut down on fat.

SKIM (fat free)
Calories -  83
Total Fat – .2 g
Sat Fat – .1 g
Lactose – 12.5 g
Calcium – 299 mg
Vit D – 115 IU
Taste – More watery, only slightly sweet
GG Grade = A This is how I like my milk -  crisp and clean!!!  Not an A+ because it still has more sugar than I’d like.

GOAT’S MILK
Calories – 168
Total Fat – 10 g
Sat Fat – 6.5 g
Lactose – 11 g
Calcium – 327 mg
Vit D – 124 IU
Taste – Rich, eensy-bit of tartness
GG Grade = B I loooove goat cheese, but I don’t crave this.  This may get better the more my palette gets used to it.

SHEEP’S MILK
Calories – 265
Total Fat – 17 g
Sat Fat – 11 g
Lactose – 13 g
Calcium – 473 mg (a whopper of milk!)
Vit D – NA
Taste – Rich, not as tart as goat’s milk
GG Grade = B- Once I get over the fact that this is coming from sheep, this gets the grade for the best bang of calcium for your buck.  Alas, more calories come with it.   Another downside, no Vitamin D.  Does that mean I have an excuse to lie in the sun more often?

SOY MILK (fortified)
Calories – 104
Total Fat – 4 g
Sat Fat – .5 g
Lactose – 0 g
Calcium – 299 mg
Vit D – 104 IU
Taste – Somewhat sweet with a grain taste
GG Grade = B Some healthful desserts call for this.  I am leery to give it an A because of questionable link between soy consumption and estrogen-positive breast cancer.

RICE MILK (fortified)
Calories – 118
Total Fat – 2.4 g
Sat Fat – 0 g
Lactose – 0 g
Calcium – 297 mg
Vit D – 100 IU
Taste – Light and airy
GG Grade =  A I tasted this for the first time a couple of months ago.  It now jumps semi-regularly into my grocery cart.  I’m not lactose intolerant but I like the unique taste.

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