By Amy K. West, Skinny Gene Dietetic Intern from the WIC Program

One of my favorite family recipes is lasagna, and there’s many ways to modify a standard lasagna recipe to cut the fat and increase the nutritional value.  I’m not one to closely follow a recipe, but standard ingredients include:

Picture from myrecipes.com

12 lasagna noodles, uncooked

2 tablespoons olive oil1 (16 ounce) package Natural Italian Ground Sausage

1 onion

2 cloves garlic, chopped

1 (24 ounce) jar marinara sauce

4 cups ricotta cheese

1 large egg

1/2 cup grated Parmesan cheese

2 cups shredded mozzarella cheese

1 teaspoon dried oregano

One of the first ways to help lower the fat content of lasagna is by altering the type of meat you use.  Many of us watching our fat intake know using turkey can help us consume less fat than if we were eating beef, but it also depends on what type of turkey you use.  4 oz of lean ground turkey or 85% lean turkey contains about 17g of fat for 4 oz.  For that same 4 oz of turkey, if you select a leaner version, 93% fat free, the turkey contains only 8 grams of fat.  You also have the option of using extra lean ground turkey (99% fat free), which contains only 1.5g of fat for 4 oz.

Another change you can make is using 1% cottage cheese (1g fat for 1/2 cup) instead of part skim ricotta cheese (9g for 1/2 cup) or using a more flavorful cheese like goat cheese or feta instead of mozzarella so you can use less, but still have a lot of flavor.

Sometimes when I cut the fat out of a recipe the flavor can be altered a bit, so I like to add crushed red pepper and a large mix of Italian seasonings.  Another factor to keep in mind is that the texture when cooking with less fat can change the final product, so add some new consistencies to the dish.  Try mushroom, roasted tomatoes or spinach, which will also add more nutrients.

Have fun experimenting!

Quick!  What’s your first reaction to these 3 words…Just 10 pounds?

It’s interesting. These 3 words can evoke a different response from different people depending on their past experiences and how they view their future. 

Discouraged: A person who has 50 or more pounds to lose might not be able to see the significance in losing 10 pounds, and is instead discouraged by the idea that “it’s just 10 pounds” and there’s so much more to go. 

Hopeful: A mother, who recently had a baby and is anxious to get back into her favorite pair of jeans, might feel as though losing just 10 pounds is the difference between what “is” and what ”could be”.    

Disconnected: For a person who has tried countless times to lose weight, failed, and finally gave up. Just 10 pounds may feel out of reach. To them, there is an inherent contradiction in the words “just” and “10 pounds”, since “just” implies that something is easy, and for them losing 10 pounds (for good) is anything but that.

Regardless of whether the idea of losing weight is led by anxiety or optimism, we want you to know that “Just 10 Pounds” should ALWAYS be associated with 3 equally simple words – “A BIG DEAL”.

Whether losing 10 pounds is a part of the journey or the goal, ONE thing is undeniable…

Just 10 pounds is empowering; it can become life changing.

 
With just 10 pounds, comes confidence and optimism, and of course – prevention.

Yes, with 10 pounds you may see a difference in your clothes (maybe even drop a dress size), but the most important benefits are those that aren’t as visibly noticeable.

Did you know that losing Just 10 Pounds might drastically improve or prevent the further development of these 10 serious health problems?

1. type 2 diabetes
2. stroke
3. coronary heart disease
4. metabolic syndrome
5. certain types of cancer
6. sleep apnea
7. osteoarthritis
8. gallbladder disease
9. fatty liver disease
10. pregnancy complications

 Remember, it all begins with “Just 10”.

We’re all unique, and the things that make us different also influence the impact weight loss can have on our health. If you would like to learn how 10 pounds can make a difference in your life, we’d like the chance to talk to you.

Just click here and member of our nutrition team will contact you soon!