Healthier Crock Pot Lasagna

Last week I went to a luncheon where they were serving lasagna, of course i piled my plate with salad and grilled chicken but just had to have a taste of the lasagna ;o) I haven't had it in ages. I only had 3 bites, it was enough to satisfy but got me thinking....my family would love some lasagna as would I (a girl can only eat so much chicken) how can i make it healthier and quick. Here's what I came out with! It was delicious and I can tell you my taste buds and my  family has thanked me....;o

• 1 lb extra lean ground turkey
• 1 onion, chopped
• 2 garlic cloves, smashed
• 1 (28 ounce) can tomato sauce
• 1 (6 ounce) can tomato paste
• 1 1/2 teaspoons salt
• 1 teaspoon dried oregano
• 12 ounces cottage cheese (I like 2%)
• 1/2 cup grated parmesan cheese and 1/2 cup lowfat sharp cheddar cheese
• 12 ounces whole grain lasagna noodles, uncooked  
• 16 ounces shredded lowfat mozzarella cheese

Directions:

1. Brown  ground turkey, onion and garlic in frypan.
2. Add tomato sauce, tomato paste, salt and oregano.
3. Cook long enough to get it warm.
4. Spoon a layer of meat sauce onto the bottom of the slow cooker.
5. Add a double layer of uncooked lasagna noodles (break to fit) and top with cheeses.
6. Repeat with sauce, noodles and cheeses until all are used up.
7. Cover and cook on low for 4 to 5 hours.

Strength Training: What Role Does Protein Timing Play in Muscle Growth?

Strength Training: What Role Does Protein Timing Play in Muscle Growth?

If you’re trying to increase your lean body mass, it’s important to get enough protein in your diet. The average person needs 0.8 grams of protein per kilogram (.37 grams per pound) of body weight on a daily basis. Some experts believe that athletes and people who weight train even need more, somewhere in the range of 1 to 1.5 grams per kilogram of body weight. Without adequate amounts of protein, you won’t be able to build lean body tissue. Then there’s the issue of timing. Eating protein at certain times may be more conducive to building muscle. When is it best to consume protein relative to your workout?

Protein Timing: How Important Is It?

Fitness trainers often tell their clients to eat small high-protein meals and snacks throughout the day. This is not only to reduce hunger, but because the body can only use so much protein at one time. This means you don’t want to consume it all in one or two meals. Spacing your protein requirements out throughout the day helps your body utilize it better, and it also helps to suppress your appetite.

How Should You Time Protein Intake Relative to Your Workout?

Do you eat a high-protein snack before your strength-training workout? If not, there are some good reasons to start. One study showed that consuming 6 grams of essential amino acids just before a strength-training workout boosted the amount of amino acids that were delivered to muscles. Exercise increases blood flow, which facilitates delivery of amino acids to muscle tissue.

Eating protein before a workout may be even more important than consuming it afterwards. In one study, older male weight lifters built greater muscle mass in their lower extremities when they took a protein supplement before they exercised than they did when they took it afterwards.

When you consume protein before a workout, amino acids are quickly made available for growth and repair of muscle fibers. Getting protein before a workout also induces an anabolic state that promotes muscle growth. Research even shows that eating protein before exercising reduces muscle soreness afterwards.

A Little Carbs With Your Protein?

If building lean body mass is your goal, combine protein with a small amount of carbohydrates before you head to the weight room. Carbohydrates boost insulin levels, which helps muscle cells more easily take up amino acids from a protein meal. This means the amino acids will be more rapidly delivered to muscles to take part in protein synthesis.

When it comes to protein timing, the other window period for boosting muscle growth is immediately after a strength-training workout. When you eat your post-workout snack, make it high in protein, and eat it as soon as possible after your workout is over. One study showed that consuming 10 grams of protein immediately after strength training boosted muscle mass more than waiting 2 hours.

The Bottom Line?

Timing your protein intake could help you increase your lean body mass. There’s a window period just before and after your workout when your muscles are most responsive to protein. If you want to build muscle, don’t strength-train in a fasted state. Eat a high-protein snack with a source of carbs just before and after exercising. It’ll ensure your muscles have the amino acids they need to build a more defined body.

~Cathe Friedrich

References:

Am. J. Physiol. Endocrinol. Metab. 2001. August 281(2)

Eur. J. Appl. Physiol. 2006 Ju; 97(5).

Muscle Science. “Protein Timing for Best Results”

Exercise Physiology. Theory and Application to Fitness and Performance. Seventh edition. 2009.

what's cooking at the Knight's house...

Crockpot Sweet Potatoe Chilli

1 onion chopped
4 ckoves garlic, minced
2, 28 oz cans of chilli roasted tomatoes
4 cups diced sweet potatoes
2 cans black beans (rinsed and drained)
1 lb extra lean ground turkey
1 tbsp ground cumin
1 tbsp dried oregano
1/2 tsp black pepper
1/8 tsp sea salt
1 tbsp chilli powder (or can use a packet of chilli seasoning) i used both!
1/8 cayenne pepper (optional)
2 cups water

Put everything in slow cooker and cook on low for 5-6 hours.

Enjoy!!!

Low Carb Crab Cakes

Tried these and love 'em!!

Low Carb Broiled Crab Cakes

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1 of 1 Photos RecipeGuru

Posted By: RecipeGuru
Posted In:  Low Carb Recipes
Preparation Time:  5 minutes
Cooking Time:  6 minutes

Ingredients

1 1/2 pounds crab meat, backfin, cartilage and shells removed
2 tablespoons mayonnaise
2 tablespoons Dijon mustard
3 tablespoons minced onion
1 egg

Directions

Combine all ingredients and shape into 6 patties. Broil 6 inches from heat source, 3 minutes per side, until golden brown. Serve immediately.

Makes 6 servings of 3 ounces each.

Per Serving: 178 Cal (33% from Fat, 62% from Protein, 5% from Carb); 27 g Protein; 6 g Tot Fat; 2 g Carb; 0 g Fiber; 77 mg Calcium; 1 mg Iron; 540 mg Sodium; 124 mg Cholesterol

How to increase Afterburn

After-burn is the new buzz word in the fitness industry. Exercise after-burn is a term used to describe the phenomenon of excess post-exercise oxygen consumption or EPOC. It’s EPOC that keeps you burning extra fat long after you’ve slipped off your exercise shoes and settled down to more sedentary pursuits. The after-burn is your friend when it comes to burning calories and fat.
What is EPOC or Exercise After-Burn?

When you start out exercising, your body needs more energy in the form of ATP. Initially anaerobic energy production supplies ATP to the muscles. The phosphocreatine and glycolytic energy systems are the systems used for ATP until oxygen consumption can be ramped up and the aerobic system, which burns fat as fuel, can gear up.

Anaerobic systems operate in the absence of oxygen. In doing so, they create an oxygen deficit that has to be paid back after exercise with increased oxygen consumption and a bump-up in metabolism. Phosphocreatine stores that were used during exercise also have to be replaced, which puts additional demands on the body and increases the body’s metabolic rate even after the workout is finished. Exercise, especially intense exercise raises core body temperature and increases levels of hormones such as norepinephrine and epinephrine, which contribute to the after-burn effect.

After a workout, the body has to work harder to restore muscle phosphocreatine levels muscles and oxygen to the muscles and blood that were depleted during the oxygen deficit. It also has to restore normal body temperature. If a workout was intense, lactic acid will have built up, and it will require more energy to convert it back into glucose by the liver. This increase in energy requirements gives your metabolism a boost after you stop your workout.

What Type of Exercise Gives You the Greatest Exercise After-Burn?

Two factors determine how large the after-burn is after exercise. One is exercise duration and the other is intensity. Of the two, intensity is the more important factor. EPOC is greatest during exercise sessions carried out at 75% of V02 max or greater. This isn’t surprising since exercise at higher intensity creates more of an oxygen deficit and causes build-up of lactic acid. It also raises core body temperature more.

Duration of exercise plays a role in the degree of after-burn after exercise too. As long as you’re working out at a moderate intensity or greater exercising longer at the same intensity will increase after-burn more. A 60-minute workout will give more of an EPOC than a 20-minute one when the intensities of the two workouts are equal. Research also shows that short bursts of high-intensity exercise with periods of recovery, interval training style, boosts EPOC more than steady-state exercise at a moderate intensity.

What Effect Does Resistance Training Have on Exercise After-Burn?

Higher intensity weight training sessions using heavier weights causes more of an after-burn than less intense ones, and circuit resistance training boosts EPOC more than resting between sets. One more reason to lift heavier, and minimize the amount of rest between sets.

The Bottom Line?

If you want to increase exercise after-burn, ramp up the intensity, duration or both of your workouts. Of the two, increasing the intensity boosts after-burn more. If you can’t do high-intensity aerobics for prolonged periods, do interval training where you increase the intensity for short intervals and then recover. Short bouts of high-intensity exercise of ten minutes or less can boost your EPOC too. If you’re looking for a low impact high intensity workout make sure to order my new AfterBurn video which has been designed by me to increase your EPOC in the comfort of your own home without any high impact moves.

When you train with weights, challenge your muscles with heavier weights until you can barely eek out the last rep, or do circuit training to increase the after-burn. These are ways to boost the amount of fat you burn for hours or even days after a workout. Who doesn’t want that?

Cathe Friedrich

References:

Exercise Physiology. Theory and Application to Fitness and Performance. Seventh edition. 2009.

Idea Health and Fitness Association. “Exercise After-Burn: A Research Update”

Learn how to shed water naturally!

Natural Diuretics

Many people are turning to natural foods and herbs with diuretic properties instead of over-the-counter and/or prescription diuretic pills. Natural diuretics can aid in removal of excess fluids from the body and aid in treating sciatica, kidney stone, lymphatic swelling, PMS, liver disorders and high blood pressure. Moderation and caution should always be used for natural foods and herb diuretic. If taken indiscriminately, diuretics can lead to serious consequences such as dehydration and potassium deficiency.

Diuretics are prescribed for people suffering from-Edema-accumulation of fluids in the body tissues, high blood pressure and heart diseases. PMS symptoms such as bloating, women are often advised to take diuretics to rid the body of excess fluid retention and diuretics are taken to Lose Weight.

Foods that can cause water retention

Foods like salt and sugar may cause the body to retain considerable fluids that can lead to bloating and water retention. Also, inadequate protein in the diet can lead to fluid retention. When the body does not get enough amino acids or B-vitamins, it may accumulate excess fluids.

Natural diuretic

Natural diuretics are natural foods or herbs that will increase flow of urine and aid in the removal of fluids from the body. While using natural diuretics or synthetic to aid in removal of excess fluids from the body, it can also mean loss of very important vitamins and minerals too. It is essential that you supplement to prevent loss of vital electrolytes.

*Green tea is a natural diuretic food that has been in use for centuries in China.
* Cranberry juice can aid in removal of excess fluid retention.
*Apple cider vinegar exhibits natural diuretic properties and in addition maintains the potassium levels. It can be added to the salad dressing.
*Dandelion is often used as a natural diuretic.
*Nettle has natural diuretic properties that facilitate good cleansing.
*Dandelion leaf tea aids in detoxification and has a beneficial effect on those suffering from cystitis and urinary tract infections.
*Fennel has carminative and diuretic properties and is frequently used in seasoning food.

Diuretic food with high water content

watermelons and cucumbers help increase urination and flushing out of toxins. Cucumbers are rich in sulfur and silicon that stimulate the kidneys into better removal of uric acid. Watercress and artichokes are also natural diuretic foods.

*Asparagus contains asparigine - a chemical alkaloid that boosts kidney performance and improving waste removal from the body.

*Brussels Spouts help in stimulating the kidneys and pancreas. This helps in better cleansing of cells.

*Beets are natural diuretic foods that attack floating body fats and fatty deposits.

*Oats contain silica-a natural diuretic.

*Cabbage is known to aid breakage of fatty deposits, especially around the abdominal region.

*Carrots are a rich source of carotene that speeds the metabolic rate of the body and hastens removal of fat deposits and waste.

*Lettuce aids better metabolism and flushing of toxins.

*Tomatoes are rich in Vitamin C that aids the metabolism and release of water from the kidney to flush out waste.

*Horseradish, raw onions and radish speed up your metabolism.

Remember, Moderation and Caution should always be used for any Diuretic. This information is for informational purpose only, and is not intended to replace the advice or care of your doctor.

~Victoria Abreo

Are you making these mistakes when you workout??

5 Gym Mistakes Everybody Makes (And How to Fix Them!)

  |   by Bari Lieberman

If you can effortlessly stay in a plank position for four minutes, chances are you probably aren't doing it correctly (and aren't reaping the move's major core sculpting benefits).
Since you're already putting in the time and are working out, you might as well make sure you maximize your efforts! Shaina Manning, Equinox Group Fitness Instructor and NASM certified personal trainer shares the top mistakes she spots at the gym... and how to fix them!

Mistake: Your hips sag during a plank

A plank (either on the elbows or hands), must always looks like a plank, not a hammock! Be careful not to drop your hips, because if the hips sag, the lower back starts to take over causing stress in the area Manning says.
Fix It: Effectiveness can only be maintained if the hips are in neutral, demonstrating that the deep abdominal muscles are doing the proper work. If you cannot maintain a straight line from shoulders to hips through the heels, drop to your knees. Work on holding 15-30 seconds and build up to one minute.

Mistake: You grip the handlebars on the elliptical

Don't rely on the support of the handles to brace your body weight. It makes it less effective because it reduces the work required of your legs, by decreasing the amount of weight you have to physically hold. Be careful not to shrug the shoulders up to the ears as it could irritate or strain the back, neck and shoulders.
Fix it: The handles (if stationary) should be held lightly, with palms facing down. You should be able to wiggle your fingers if you are holding on, and only relying on the support of the bars for balance. The handles, (if moving) are held with palms facing each other; create a pulling action with the arms. Using a lighter grip on the handle bars will force the abdominal to engage more in order to stabilize--whenever the body has to balance, core muscles are recruited! Mistake: You stretch before a workout

Save the stretching for when your body is nice and warm. Your muscles are like salt water taffy--if they are cold and you go to stretch them, they might (figuratively) snap! But if they are warm, they will stretch smoothly.
Fix It: Prepare the body for exercise by going through a slower warm up of walking or jogging slowly. End with static stretching, like you might do on a stretch mat or even with the assistance of stretch straps and foam rollers.

Mistake: You collapse to the floor when doing push-ups

When lowering to to floor, your body should resemble a stiff board, not a slithering snake. Women tend to make the same mistake in push-ups as they do in planks Manning says.
Fix it: Knees should be on the mat, creating a straight line from knees to shoulders (like a plank). Keeping abdominals engaged, lower the chest between the hands and push straight back up. Keep the head in line with the spine (look straight, not down), and the back of the neck long. Lower the body as one straight unit--don't let the hips collapse to the floor before the chest. Ready to up the intensity and sculpt a lean upper body?

Mistake: You watch TV while on the treadmill

When you're focusing on the TV, which is usually hung above your head at most gyms, your body's alignment is completely thrown off, Equinox trainer Matthew P. Pasqua, MA, CSCS says. (He also teaches a treadmill race training group fitness class.) Looking up can increase the pressure on the neck and upper back. It will lead to an unnatural tightness, and it can throw you off balance.
Fix It: Keep your focus on what's happening at the machine. Pick a treadmill that's in front of a mirror and concentrate on keeping your shoulders and hips squared, your face, shoulders and hands relaxed. To avoid bouncing like a gazelle, focus on shortening your stride and running at quicker cadences by have your foot strike under your center of gravity and by bending more at the knee by bringing your heel higher up at end of your stroke, Pasqua says. It is advised to run at 1% incline at all times to mimic flat outdoor running.