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Staying Fit Over the Holidays

As some of you know, we are traveling to New Zealand at the end of December. Which also means it is going to be summer. Which means we can’t cover up our bodies with massive amounts of clothing like we are currently doing in Colorado (was -5 degrees F when I woke up this morning). Which then means that we want to look even better by the end of the month! Health and fitness are always top priorities for us, but throughout the rest of this month, I may not have pizza or creme brulee more than twice a week ;). Here’s my plan.

Actual picture I took of New Zealand last time round

Actual picture I took of New Zealand last time round

No thanks!

No thanks!

Usually, I go with whatever “workout split” I want. A workout split is basically how you are splitting your training of each muscle group. Usually I don’t structure mine and kind of do what I feel like or match it up with Chris. However, I decided for the month of December to create my own and follow it to the best of my ability. Here’s what it looks like:

photo 1As you can see, Core and Legs come up twice throughout my split. It’s a tough call but probably my favorite muscle group to develop (maybe tied with shoulders…and even back) is the legs group. Seeing my squatting weight go up and up is an inspiration for myself. Feeling the strength in my legs and the shape of my body change is exciting. Which is why legs are repeated. And core…sometimes I ignore it, so it’s best to focus doubly on it if I’m going to spend a good amount of time in a bikini. I plan to do strength workouts at least five times per week.

Armz

Armz

Human flaggin'

Human flaggin’

Now let’s move to the topic of cardio. My general goal is to do two forms of cardio per day of my workouts. This is most likely going to be running (always trying to improve something I’m weak at) and elliptical (a form of cardio I can always do due to non-impact and ease). For running, I want at least 20 minutes and elliptical for 30 minutes. I know sometimes I’m not going to get both, but I’m going to do my best. Along with strength training, I aim to do these at least five times a week. 

The awesome Stocking Run with Chris, Kai, and Sophie (will blog about later)

The awesome Stocking Run with Chris, Kai, and Sophie (will blog about later)

Some pump up tunes

Some pump up tunes

And now let’s talk about rest days. I’m allowing myself two rest days per week. That doesn’t mean I will always take them, but if they come up, I’ll use them if I need it. Rest days could include yoga, walking, hiking, or….nothing! Many people push a little too far and forget their rest days which leads to overtraining and in the long run hurts your goals! Rest when your body tells you to! Listen to it!

More workout pics

More workout pics

Armz

Armz

Now we turn to (dun dun dunnn) EATING. I love to eat! Love it love it love it. And there ain’t nothing wrong with that. However, if I want my muscles to really shine through, it’s time to throw a little discipline into the eating routine. I’m going to do a good amount of clean eating (but nowhere near the extreme version during my contest prep), with two full cheat meals a week. This means splurging on a 3-course meal including desserts or pizza, etc. That doesn’t mean I’m not going to have a square of dark chocolate when I feel like it, but I’m going to focus my efforts away from sugars and towards proteins (to make this body happy!).

A recent lunch

A recent lunch

And that’s my December health plan. If I follow this, the clean eating, strength training, and cardio should whip my butt into shape just in time for a New Zealand summer! Create a health plan to stay hungry and fit!

  • Question of the day: How are you going to stay fit and healthy this December?

BONUS KITTY PIC

zZZZ

zZZZ

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Healthy Banana Nut Muffins

These muffins are one of the best guilt-free, low-calorie, satisfying snacks for your everyday needs. Also, our bananas were nearly black. And that’s when you know it’s time for one of the many banana recipes. And being right after Thanksgiving, this was an easy choice. I added pecans for a little extra protein and healthy fat. Also, they were leftover from our sweet potato casserole. You gotta use what you got! This recipe is ridiculously easy, in fact I made two batches. And it’s uber healthy with plenty of fiber since it uses whole-wheat flour. Only takes about 15 minutes to cook and less to prepare.

Look how black these are

Look how black these are

photo 2 (16)

 

 

  • Prep Time: 10-15 minutes
  • Baking Time: 15-18 minutes

Ingredients

  • 1 3/4 cups whole-wheat flour
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 2-3 bananas
  • 2 eggs
  • 1/3 cup honey
  • 1/3 cup olive oil
  • 1/2 cup chopped pecans
  • 1/4 cup hot water

Directions

  • Pre-heat the oven to 350 degrees F and grease your muffin tin
  • Mix together the dry ingredients (flour, salt, & baking soda) in a small bowl

photo 2 (18)

  • In another bowl, pour the honey and oil in and whisk it up until it’s totally mixed together
  • Now crack those eggs and mix it up with the honey and oil

photo 4 (14)

  • Next, we want to mash those black bananas into a nice gooey mess. I like a few chunks of banana because that’s always fun to bite into when it’s cooked. Spoon in the bananas and stir into the wet mixture.
mashmashmash

mashmashmash

  • Okay! Now it’s time to marry the dry and wet ingredients. Slowly stir in the dry mixture into the wet, alternating with the hot water. Do this until both the flour mixture and hot water are gone.
delicious batter

delicious batter

  • Now it’s time to chop up those pecans into quarters and stir them into our beautiful mix.
Chop chop!

Chop chop!

  • Almost there! Now we want to spoon the mixture into each spot in your muffin tin, and try to make them all equal if you can.

 photo 3 (11)

  • Put into the oven for around 15-18 minutes. Stick a fork or toothpick in the middle to see if they’re done. If there’s tons of batter on the toothpick, leave it for a few minutes.
  • Let cool for a few minutes and then slowly scrape them out!
Oh, the glory!

Oh, the glory!

This recipe came out beautifully. The muffins were moist, not too sweet, and full of whole-wheat goodness. They are perfect for Chris when he has to eat breakfast on the run and perfect for me to shove in my face between clients. Don’t miss out on this easy, healthy recipe! Bake these delicious muffins to stay hungry and fit!

photo 1 (20)

  • Question of the Day: What are your favorite quick baking snacks? 

BONUS KITTY PIC

Nymeria and Piper, the dog, got along great!

Nymeria and Piper, the dog, got along great!

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How to Get Over Thanksgiving Guilt

Apologies for the delayed posting! My brother and his girlfriend, Sophie, were in town for Thanksgiving and we wanted to spend every minute with them! But fear no more, we are back! Back with information to get you off the hook! It may already be December, but I know a lot of us are still wallowing in shame and guilt about our over-indulgences on Thanksgiving. This has no purpose and will help you get no further with your goals. Take these steps to shake off your self-hatred and prepare for beast mode for the holidays:

Chris' plate

Chris’ plate

1. It was one day. Or a couple of days. Think back. Has this ever happened before? Say…a year ago? And are you okay now? Yes, you are. It was one day, or a few, and we will get over it. You can still get into shape, you can still shed the pounds you want to. Again, not worth beating yourself up over.

2. Forgive and forget. This is key and it ties in with the last point. You can accept that it was “one day,” but you need to get past that as well. Forgive yourself. Actually take a moment and think about why you’re angry with yourself. Then, with that in your mind, forgive yourself for what you think you have done wrong.

My plate

My plate

3. Think about the good parts. What did you enjoy about this Thanksgiving? Positive energy is going to make a better you–always. Did you have a particularly special time with loved ones? Maybe fun cooking with the family? Or maybe you did an awesome run the day before or after. Focus on those good parts of the holiday. Soak em up, feel that good energy.

Family run !

Family run !

4. Think about the future. How are you going to change what you do next Thanksgiving so that you don’t leave yourself knee-deep in guilt and regret? A few ideas…changing your plate size, doing some exercise before or after, cooking healthier foods, or taking a walk with the family. Easy ways to make it a happier Thanksgiving before, during, and afterwards.

Food prep

Food prep

5. Eating isn’t necessarily a bad thing. Don’t feel bad because you ate a lot just in one day. A lot of people undereat, which can be much more dangerous. Take pleasure in the energy and health you are getting from the food. Even better, think about what the food is. It’s homemade food that is bringing your family and friends together. Cherish that. Again, that doesn’t mean go crazy, but you shouldn’t see the food as evil.

My brother and I on a hike...SQUINTY

My brother and I on a hike…SQUINTY

Those are just a few steps to relieve some of that regret and guilt that tend to accompany Thanksgiving. I hope you had a wonderful holiday with lots of loved ones, yummy food, and happiness. Use this guide to stay hungry and fit! Tell us how you get over Thanksgiving guilt!

BONUS KITTY PIC

My brother and Sajah having some bonding time

My brother and Sajah having some bonding time

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How to Run with Your Dog (Safely & Efficiently)

From time to time, we house-sit for a wonderful family in a beautiful house in North Boulder up on the Foothills. We always enjoy this, and not because of the perfect peacetime in the mornings or the chickens that give us 7 fresh eggs every morning. No we truly enjoy this because we also get to dog-sit their amazing amazing dog! She is such a sweet heart, an excellent listener, and a great cuddler (most importantly, obviously). This also means that I get a running buddy! I haven’t had a dog for a few years since my Sassy passed in college, so it’s nice to have a companion like Piper (the dog’s name). However, there are a few important pointers for running with a dog, for your safety and theirs!

My old dog and her boyfriend

My old dog and her boyfriend

1. Keep a short leash. This is especially so if you are running on sidewalks with cars near by. Say you aren’t properly paying attention and your puppy decides to wander too close to the street and the lead is too long to reel back right away. Also, when you’re moving at a faster pace, it’s better to have him or her right by your side in case of other people or dogs too. Safety first! And it’s important to be considerate of others who may not be so dog-friendly.

IMG_0014

Dogs we used to walk in California

2. Let your dog stop once in a while. Yes you are on a run, even if you are a serious runner, but you are with your dog. First and foremost, they may have to go to the bathroom. Second of all, your dog may love running but they also love to smell and explore! If you feel your dog lagging, let up a little and let them smell the roses. If you’re doing hard training, then you shouldn’t be with your dog anyways! Let them enjoy it!

Chris & Piper

Chris & Piper

3. Go on nice terrain. I’m not saying don’t go trail running, totally go for that! But think twice about going somewhere with little rocks or sharp objects. Yes, you have awesome running shoes, but your dog doesn’t! They may have pads on their feet, but they’re soft and they can easily get cut. Go on terrain you can both enjoy: sidewalk, trails, grass, dirt!

4. Run without headphones. So I guess this is optional. You can run with headphones and run with your dog, but I feel it’s better to be present with your dog. That way you can listen to their breathing to see if they need a break, if they’re whining or growling, and also to pay better attention to their movements. When I run solo, I listen to an audiobook and it allows me to kind of get lost in it. However, if I’m lost in my book and not noticing that my dog is limping, that’s a recipe for trouble. This isn’t a necessary step, but I sure as heck suggest it!

Piper after a long run

Piper after a long run

5. Bring a bag! It kills me when I don’t see this. This should be standard for any walk or run no matter how short or where it is! Even if you’re hiking and they’re doing their business in “nature,” people still don’t want to step in it. Tuck a bag in your pocket if you’re wearing a jacket, or just tuck it into the top of your pants, or even in your sports bra if you’re a girl. Do the right thing and just bring it.

6. Provide water for a long run. Dogs use more energy than we do when they run because they are using four legs while we are using just two. I know you may not want to carry a water bottle, but you have a dog, and you have to think of the furry thing! Or, if you know there is a stream near where you’re running, stop long enough for your puppy to drink up. There are making these fold out water containers for hiking with dogs that are perfect for clipping on your belt or pants and then filling up with your water.

Chris with a dog we used to care for

Chris with a dog we used to care for

7. Talk to your dog. Yes, your dog is with you already, but sometimes they like to hear from you. Remember to tell them “good girl” or “good boy” to show your appreciation with them keeping up with you. And if they’re slowing a little, say “come on” or “you can do it!” Remember to provide your support and encouragement all the way through.

And those are just a few tips from me to you about caring for you and your dog’s safety . As family gathers round in time for Thanksgiving, I’m betting there’s a furry creature or two that would love a nice run or walk. Dogs are a part of the family and we need to do everything we can to keep them safe and keep them cared for. Use these tips to keep you and your dog hungry and fit!

BONUS KITTY PIC

Sajah learned how to read!

Sajah learned how to read!

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How Medical Technologies Are Helping Improve Lives

Life poses a number of medical challenges for us all. As we age, the potential for increasing health problems becomes greater, and the need for medical intervention more pressing, in order to make life more comfortable for those with various health difficulties. From the usual problems of old age through to more severe illnesses that can afflict us in our senior years, it is important to pay attention to the changes to our physical and mental health as we age. Increasingly, new technologies are making life more comfortable for those with a range of medical problems. As research and development in these technologies continues to make advances, people are finding it easier to live with their medical conditions.

Amputees are one set of patients who have benefited from advancements in technologies surrounding their treatment. Prosthetic limbs are now more advanced than ever before, allowing for a full range of movement and greater comfort for the wearer. It is now possible to hook up prosthetic arms to external software on a PC or smartphone, allowing for more sophisticated grip patterns and planes of movement. The technologies are so developed that it is now possible for patients to experience much more realistic control over their limbs. This has made simple everyday tasks a whole lot easier for those concerned.


Image source: http://www.study-zilla.com/wp-content/uploads/2012/12/Medical-Technologies.jpg

For those with hearing difficulties, the developments in aural technologies have also been impressive. New hearing aids, like Miracle-Ear, are producing a clearer sound for those who have difficulties with their hearing. These devices sit discreetly in the ear and can compensate for growing degrees of hearing loss. For those who suffer from partial deafness, these technologies have proven to be a revelation, giving them back access to crucial senses for day-to-day life.

Improved clarity of audio makes it easier for those suffering from hearing loss to have conversations, or to consume media in a more traditional way. The increased comfort means it becomes practically more possible to wear these devices around the clock, ensuring that there is now no need to revert to a diminished state of hearing.


Image source: http://images.sciencedaily.com/2009/06/090616080133-large.jpg

The developments in the field of medical technology are not simply related to medical aids and devices. There are also new machines being made available to hospitals and medical practitioners worldwide, offering more effective diagnosis and treatment across a range of conditions. Cancer scanners, for example, have undergone significant transformations in the last fifteen years, providing safer, more comfortable and more accurate diagnosis for patients of the condition.

Various technologies have been developed to help with medical applications. From treatment to simply making the lives of patients more comfortable, these advancements look set to continue as new equipment is made available for clinical use. Research and development spending is showing no sign of holding up. As governments worldwide continue to support medical innovation and research through their tax systems and through public funding, the future for advances in patient comfort and treatment looks especially bright. Use that technology to stay hungry and fit! 

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Restaurant Review: Sushi Hana (Longmont, CO)

Being fanatics of Japanese food, Chris and I are always looking for new and yummy places. We have high standards for fish, we both come from coastal cities, so don’t blame us! One day at work, my boss took me out to Sushi Hana in Longmont (where I work…about 15 miles from Boulder) for a lunch meeting to get some work done. It’s this little place that would be extremely easy to miss if you weren’t looking for it. Luckily, I wasn’t driving.

We get seated immediately, after all we were there just around 11am–an early lunch. We get a hot pot of green tea to share which was perfect for a sunless, cold day. After much mulling over the lunch menu, I decide for a “sushi box” which is basically a bento box, but with sushi instead of tempura or a teriyaki dish. Overall, the fish was good (I got tuna) and the meal as a whole was very enjoyable. I got a lot of food for just $11. There was a maki roll on top of that, pork dumplings (didn’t eat), big thing of delicious rice, salad, soup, and an orange. Like I’m saying, ridiculous amount of food. The atmosphere is delightful: quiet, cultural, and peaceful. We stayed there for a while after we finished our food, and the polite, friendly server continued to fill our green tea cups. I left very full.

My delicious lunch

My delicious lunch

Usually when we do reviews, it’s of places Chris and I have both gone to. So what did that mean? After work, one Friday, I take him to Sushi Hana. This is a good sign–means I like the place enough to go back! Similar to the last experience, we were seated right away. I took the initiative to get us some green tea. This time, I ordered the salmon teriyaki box and Chris ordered the una-don (eel over rice). The salmon was cooked very well, and again, I couldn’t finish all my food (good thing I had Hungry with me). I also got the tuna-avocado maki roll which was really delicious and I preferred it without the soy sauce, another good sign. Chris said the una-don was good, but a little small. Good thing he had to finish mine!

Aaand the salmon teriyaki

Aaand the salmon teriyaki

Overall, Sushi Hana is a good spot, at least for lunch. It isn’t our favorite (see Kho’s or Korea House), but is definitely on our good list. If you’re in Longmont, hit up this spot for a great lunch special! Eat Japanese food to stay hungry and fit!

BONUS KITTY PIC

What I wish my every day was

What I wish my every day was

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No-Shave November: The Unofficial History

This may be entirely true or entirely false but take from it what you will. This is what the month of November means to me. (Besides all the awesomeness of a seasonal Autumn, Thanksgiving, and being the month before the best Holiday season.) In recent years you may have heard of “No Shave November” or “Movember.” This is my take on the two; you, of course, can take what you want from my take!

Probably about six years ago, I heard about an event that was taking place at the University of Maryland and some other large schools. It was a fundraising effort throughout the month of November to raise awareness. As nearly everyone knows October is national breast cancer awareness month, but there is no designated month for male cancers even though it takes the lives of many a men every year. In order to make November the unofficial men’s cancer awareness month, all men were asked to grow all of their hair throughout the month: on their head, on their face, etc.

photo (22)

Beard as of today…Nymeria is beating me by a lot

Throughout the month, the sudden growth of facial hair on people who typically would not grow it (like myself) drew much attention and allowed those participating to explain the cause. Thus, the awareness for men’s cancers and prevention grew. Knowledge is important and if people are not aware of problems then there is a very small chance anything will ever be changed or improved. The other important part of the month comes December 1st.

On the first of December, all the men that have been growing their hair need to get a shave and a cut and a wax, if necessary. Participating barbers and hair dressers in certain locations agreed to work with a cancer-curing related charity. They would give free shaves and haircuts all day at no cost to their business. All of the men who were serviced by them would pay the same amount they would normally be charged, and perhaps a little extra donation, and that money would go directly to the charity. Let’s say a barber took 3 guys an hour for 8 hours. That would be 24 cuts and shaves. That might normally cost about 25 dollars a person, which would then turn into a $600 or more donation.

Before we got there

A while ago, but some scruff!

 

If you think about how many men and barbers could participate in this, then you could really start to earn a lot of money. And this is something that could be done outside of the United States. It could make millions for cancer research, etc. Obviously not everyone knows about it and a lot of those who do know about it do not participate for various reasons. Here is a briefer explanation of Movember and how it has affected this event.

After a few years, as everything does with men who want to act cool and tough, guys decided to start turning this into a contest. They wanted to increase their ego and feel like the bigger man, so groups of friends and coworkers would say “let’s see who can grow the fullest and biggest beard in a month.” For some time, this was a great way to get more people to participate but eventually, it turned into just a contest. A lot of these groups of guys never knew why no shave November started. They were participating in the contest but not donating or raising money for the charities. What could have been a blessing for the event turned into a curse.

y so sirius

y so sirius

Out of this spirit of competition more recently came Movember.  Disclaimer: I do not like or dislike “hipsters.” It is not a style of life that I would ever support and I find it extremely shallow but if people’s goal is to be hip, then let them be hip… as long as they don’t bother me. So why did I say all that about hipsters? Well, it was the hipsters who took no shave November, knowingly or ignorantly, and turned it into a greater contest. They decided to see who could grow the coolest and most outlandish mustache in one month. This continued to take away from the true meaning of the original effort. It grew in popularity, but not in a good way. Movember has spread to be more popular than no-shave November but a positive force was generated from this birth.

Now, men who are participating in Movember (which I never will) have people sponsor their mustaches and they gain donations throughout the month. I can’t say these donations are going to the right place, but if they do then that is a good cause and there has been some restoration to the true goal. So for anyone who is doing or has done Movember or No Shave November because it is the cool thing to do and you want to be hip and trendy, do it for the right reason and gain some money for cancer research or don’t do it at all. And there you have it, the unofficial history of No Shave November.

BONUS KITTY PIC

But ummm look how cute I am

But ummm look how cute I am

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Powell’s Vegetarian Chili

It has been cold in Boulder. I know Chris likes it, but I’m not a huge fan of 30 or 40 degree weather. However, there are remedies to this! Such as hot chocolate…tea…oh and, VEGETARIAN CHILI! We would eat this a lot at home when I lived with my parents and it was always so tasty and gave that perfect sense of warmth and comfort. And I never realized how easy it was to make until I started cooking for my own. This chili lasted us a few nights and for a few lunches, keeping us warm against the turning seasons. This recipe comes from my family. It’s easy, healthy, and vegetarian-friendly.

  • Prep Time: 15-20 min
  • Cook Time: 25 minutes

Ingredients

  • 2 garlic cloves
  • 1 large green or red pepper
  • 1 package of mushrooms
  • 1/2 onion
  • 2 tbsp oil
  • 1 28 oz. can crushed tomatoes
  • 1 15 oz. can tomato sauce
  • 1 tbsp paprika or chili powder
  • 1 tsp cumin
  • 2 15 oz. can red kidney beans
  • 1.5 cups zucchini
  • 1 10 oz. package frozen corn
  • shredded cheddar cheese

Directions

  • Okay long list of ingredients, but it is super simple. First let’s chop up all the mushrooms, garlic, pepper, onion, and zucchini
Chopped veggieeees

Chopped veggieeees

  • Stir the garlic, peppers, mushrooms, and onions in a deep pot with oil until veggies are tender
  • Add tomatoes, tomato sauce, paprika, and cumin. Stir it and heat to a boil. 

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  • Reduce the heat to low. Then add the beans, corn, and zucchini. Simmer those until the veggies are tender

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  • Add however much cheese you want into the chili and stir until it melts. Serve hot with sprinkled cheese on top!
:)

🙂

We usually have it alongside some cornbread. It always fills me up with a sense of home and happiness. I know I will be making it more as the days get colder. The second day we had it, Chris added some ground turkey into it and it was also delicious! This recipe is incredibly easy, delicious, and healthy. Use this recipe to stay hungry and fit!

BONUS KITTY PIC

Cuddle buddies forever

Cuddle buddies forever

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4 Golden Rules of Spotting in the Gym

First off, we apologize for the lack of posts recently. As you can see, the website has gotten a makeover and will continue to be tweaked and such since we’ve moved to a new platform. Thank you for your patience and loyalty!! Alrighty, on to the post.

This applies to everyone. Whether you workout alone, with others, at home, or in a gym, you should know how to properly “spot” others. What does “spotting” mean? It means helping and guiding a friend, a workout buddy, a stranger in need. When they’re lifting weight that’s heavy for them and they need that extra push or that extra set of hands to make sure that dumbbell doesn’t fall on their face (from experience, this doesn’t feel good). Let’s look over a few tips that can help:

1. Take out at least one earphone. You need to be able to listen to your workout buddy. They may not be able to talk well, they may be under some stress from heavy weights. They may be grunting something to you that’s hard to hear. You need to give them your undivided attention so that if they need that quick help, you’re there to give it to them.

hoorah

hoorah

2. Keep eye contact on your buddy at all times. And I mean at all times. It could be that split second you look over at a new person doing who-knows-what that your buddy drops the dumbbell on his face. Not okay. Put in the patience and dedication to helping your partner or stranger friend and focus for the maybe 30 seconds that they are doing their set.

3. Maintain proper form. This is not only important for the person doing the exercise, but also the spotter! If I’m in the wrong position to help Chris with bench press, I might throw out my back. If I am in the wrong form for helping him in chest press, there goes my knees or my groin! It’s important to be ready before they start the exercise, to have ample control and safety over your body–whether that means crouching or kneeling down on the floor. Be ready!

Digging deep for a squat

Digging deep for a squat

4. Do an honest evaluation. Are you sure you can deadlift the amount of weight your friend is benching? Because that’s what it comes down to. If they completely fail, you have to be ready to deadlift that weight. This goes for everything. Is your friend putting up too much weight for you to be able to properly spot? Be honest. There should be no pride in this evaluation because it could cost both you and your friend an injury if you are foolish about this one. If I don’t think I can handle spotting some of Chris’ sets, I tell him we could find someone stronger. Do the right thing.

There are others that we could mention, but they don’t come near the importance of these four. Learn these four and you will eventually become a master spotter and a popular gal or guy at the gym. Everyone loves a good spotter! “Just one more” depends on it and, often too, so does injury prevention. Use these rules to stay hungry and fit! 

BONUS KITTY PIC

Chris' new Skyrim hat

Chris’ new Skyrim hat

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Easy Cheesy Whole-Wheat Vegetarian Lasagna

The weather is getting colder (I actually saw little baby snowflakes today!) and the body wants warm food. What better to have on a cold night than a steaming plate of lasagna. Great comfort food with plenty of nutrients. This one has less fat than the average lasagna because you aren’t using ricotta. AND it’s whole-wheat! Can’t beat that. I got the recipe from here and then adapted it. Alright, let’s get to it.

Proved to be a wonderful dinner

Proved to be a wonderful dinner

  • Prep Time: 15 minutes
  • Cook Time: 50-70 minutes 

Ingredients

  • 8 oz box whole-wheat lasagna 
  • 9 oz frozen spinach
  • 3 eggs
  • 1/2 cup powdered Parmesan 
  • 3 cups low-fat cottage cheese
  • a few fistfuls shredded mozzarella
  • 2 cups red sauce of your choosing

Directions

  • Cook your whole-wheat lasagna until it is just al dente
  • Preheat oven to 325 degrees F
  • Grease up a glass baking dish
  • In a bowl, mix the eggs, cottage cheese, and Parmesan cheese
Cheeeeeesayyyyy

Cheeeeeesayyyyy

  • Alright, now it’s time to layer this puppy up! Start by laying down the foundation: the first few pieces of lasagna so it covers the bottom of the baking dish
  • Next comes the spinach. Lay about half the spinach that you have on top of the noodles, somewhat evenly.

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  • Place another layer of lasagna noodle. Then pour all of the cheese mixture on top of that

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  • Then put a little bit more spinach on top of the cheese mixture. And then another layer of lasagna noodle!
  • We’re almost there, guys! Now spread the top of the noodles with your tomato sauce and then sprinkle the mozzarella on top.

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  • Now it’s ready to bake! Put it in the oven for between 50 to 70 minutes. Mine took around 60. A good way to tell if it’s done is when the cheese on top is slightly browned. Another way to tell if it’s cooked all the way through is to stick a knife through the bottom and count to ten. If the knife is hot, then you’re good to go!
Chris' protein shake behind it...

Chris’ protein shake behind it…

This was a wonderful dinner. Perfect with salad or some kind of greenery–and don’t forget the red wine! It doesn’t leave you feeling too heavy since it’s a bit less fat than the normal lasagna. And we had leftovers for like 2-3 days! I’m always happy because it means packing lunches are easy! Use this recipe to stay hungry and fit!

Bon appetite!

Bon appetite!

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BONUS KITTY PIC

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