My name is Jared Hansen. I am a personal fitness and nutrition consultant and a certified personal trainer. This blog is dedicated to the support and education of anyone who wants to build a healthy, strong body.

Sunday, October 18, 2009

Make a Request

Our most recent post was for a client of Jared's who said that she is craving lasagna lately. We are more than happy to search for the healthiest option of your favorite dish. Feel free to send either of us an email with something that you would like to see a "Staylean" version of.

Lasagna Rolls

I am a big fan of super cheesy lasagna. I am not a fan of cooked spinach, but I actually found this recipe to be surprisingly tasty.

3/4 lb lean ground turkey or turkey sausage
1 cup lowfat cottage cheese
2 cups frozen spinach
1/4 cup lowfat grated parmesan cheese
1 egg white
8 Ronzoni Healthy Harvest lasagna noodles (whole wheat)
1 cup spaghetti sauce
1/4 cup grated mozzarella cheese (optional)

Cook lasagna noodles as directed. Season ground turkey with your preferred Italian seasonings. Brown turkey, drain fat and set aside. Cook spinach as directed and set aside. In a bowl, mix together egg white, cottage cheese, and parmesan. Mix in spinach and turkey. Spread mixture evenly over each noodle. Pour part of spaghetti sauce into a 8" glass square pan, enough to cover the bottom. Roll up each noodle and arrange in pan. Pour remaining sauce over rolls. Top each roll with mozzarella before cooking (if desired). Cover pan with foil and cook in oven at 375 degrees for 40 minutes.

Makes 8 rolls. Makes 4 servings.

Nutrition Facts:

Per Roll
Calories- 170 Carbs- 20 g Protein- 14 g Fat- 4.5 g

Per Serving
Calories- 343 Carbs- 41 g Protein- 28.5 g Fat- 9 g

Friday, October 16, 2009

Eating Out

One of a dieter's worst fears can be the invitation to a restaurant for a social gathering. Keep these few things in mind, and you wont stress about under- or over-eating.

Know before you go.
If you know where you'll be dining, you have the advantage of planning ahead. Many restaurants offer nutrition facts online. You can select a few dishes that will work in your diet and chose the one that sounds best when you arrive. Some restaurants also offer a low-fat menu on location that often has the nutrition facts next to each dish.

It's all about portions, portions, portions.
Remember that the average portion size for a piece of meat is 3-6 ounces; the average for a pasta/carb dish is one cup. Many dishes at restaurants will be served with double this amount, so don't be afraid to eat only half your plate, and take the rest home to enjoy at another time. If you are not in a position to harbor left-overs, consider asking for a lunch or half portion. Most restaurants will offer their lunch portions during dinner hours, upon request.

Keep it simple.
The more components a dish has (i.e. a casserole), the harder it will be to account for your calories, carbs, etc. Also, try to stay away from the bread bowls and dessert carts. When you have eaten enough healthy food, your appetite should be satiated.

Don't be afraid to ask.
Believe it or not, asking for something off the menu is more common than you think. A menu may not specify steamed vegetables, but may have them available. Your salad dressing can be served on the side. You can ask how an item is prepared, to determine if you wanted to ask for something grilled instead of pan-fried. You'll never know until you ask.

Wednesday, October 14, 2009

Maple-Dijon Chicken With Sweet Potatoes

A Slow Cooker Chicken Recipe Perfect for Fall

"Anything with the word "dijon" in the title instantly sounds exquisite and marvelous, even though it's only a $2.99 condiment. Dijon is the show-off in the mustard family. The chicken was
tasty and quite moist, and paired nicely with the sweet potatoes.
My kids ate two servings of chicken and some of the sweet potatoes. We didn't have any leftovers."
-Stephanie O'Dea

1 pound boneless, skinless chicken pieces
1 onion, chopped
3 garlic cloves, chopped
1 teaspoon dried thyme
3 tablespoons pure maple syrup
2 tablespoons Dijon mustard
2 sweet potatoes, peeled and chopped
1 cup chicken broth
2 bay leaves

Use a 4-quart slow cooker. Put the chicken into the stoneware and toss with the onion, garlic, thyme, maple syrup, and Dijon mustard. Place the sweet potatoes on top of the chicken. Pour in the broth and add the bay leaves. Cover and cook on low for 5 to 7 hours, or on high for 3 to 5 hours. The chicken is done when it is cooked through and the vegetables reached the desired tenderness.

Makes 4 servings.

Nutrition Facts (per serving):

Calories: 333 Protein: 37g Carbs: 29g Fat: 7g

Slow-Cookin' Mama's Maple-Dijon Chicken With Sweet Potatoes
From the Kitchen of Stephanie O'Dea
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