Encouraging friends to be their best by building healthier lifestyle habits <3

Check into the gym like you’re checking into a health clinic……..

As the saying goes…”Use it or lose it” That goes for everything from physical fitness, an active healthy body, any skill that you’ve worked to perfect to an active healthy mind. You can never assume that what was once there will stay there unless you pay attention to maintaining it. Same goes for your body’s ideal weight.
Ever wonder how it all ties together?
Exercise can be helpful in ALL of these areas. Aerobic exercise, resistant training, yoga, circuit training all are beneficial by increasing oxygen levels and fat burning hormones, enhancing blood flow, adding bone density, increasing strength, reducing stress, the list goes on and on. A person engaged in physical activity has a sense of empowerment and control over their life. Motivation is a natural side affect. 🙂
I think the benefits to the brain are particularly interesting. The release of endorphins decrease cortisol levels and improve mood. Exercise has been recognised as an effective treatment for depression and actually unblocks neural pathways to effectively “re-grow” the brain.. Studies show that activities such as boxing have a positive physiological responses when given the opportunity to punch something, yoga an ability to relax and focus, group classes a sense of community and social interaction. Water exercise has a lot to offer since the buoyancy lifts the body as well as the senses. The properties of being in water stimulates the skin, conducts excess heat away, provides multi directional resistance and gives a feeling of lightness! Whatever activity you chose, make it something you enjoy! When you are active and working toward physical goals you feel like you can achieve anything that you set your mind to and your waist-line shrinks too!!
Exercise truly is medicine.
If doctors prescribed exercise in the same way as pharmaceuticals, we would all be a lot healthier 🙂
I recommend a post work-out treat this week 😀

Fast Salmon with a Ginger Glaze
4(8 ounce) fresh salmon filletssalt to taste
1/3 cup cold water
1/4 cup seasoned rice vinegar
2 tablespoons brown sugar
1 tablespoon hot chile paste (such as sambal oelek)
1 tablespoon finely grated fresh ginger
4 cloves garlic, minced
1 teaspoon soy sauce
1/4 cup chopped fresh Basil
1)Preheat grill for medium heat and lightly oil the grate.
2)Season salmon fillets with salt.
3)Place salmon on the preheated grill; cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.
4)Combine water, rice vinegar, brown sugar, chile paste, ginger, garlic, and soy sauce in a small saucepan over medium heat.Bring mixture to a boil, reduce heat to medium and simmer until barely thickened, about 2 minutes.
5)Sprinkle basil on top of salmon; spoon glaze over basil.

If you’re pumping iron salmon could make you stronger. With 22 grams of high quality protein per three ounces, this smart catch provides the building blocks your body needs to re- synthesize muscle tissue after a tough workout. And that’s not all. Salmon is also nature’s number one source of vitamin D, a nutrient that many of us don’t get enough of. That can make it harder to build muscle according to a 2010 Osteoporosis International study which links low vitamin D levels to decreased muscle strength.

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I’m sure everyone who has ever taken a moment to think about it knows that embedded habits are hard to break. So, why would you think that after a few months of perfect eating habits those old nasty ones are gone forever? Even with the experience of what it feels like to fit in your skinny jeans, sleep well and having more energy than you know what to do with, you forget and serve up a sugary snack! Why?! Our habits take over in times of mindless-ness or stress.
Ever have this happen to you? Everything is going great in the show pen. You are in control, your horse is reading the cow and it feels like you are making a run at the pay window…then comes a bad cow. Yikes! Things are going fast…no time to think…STRESS! Here come those old bad habits that you have been working so hard to get past and you’re right back to leaning and gripping. (Oh, just me huh?) Yup, those old bad habits are just waiting for a stressful situation to rear up to think that they were invited back. Good news!! As you learn strong healthy habits, they can come back just as easily. Without giving much thought, you walk right past the foods that are bad for you to look over what’s available to fuel up in a hurry! Just like practicing for show day, time and a little positive focus teaches you strong habits to move you toward the desired outcome. You’ll be working tough cows with confidence and junk food is back in the past!

Have you heard all the BUZZ about Dr. Andersen and his 30 Day Habits of Health challenge? Working on fixing bad habits does take commitment and what better way than getting support from the expert?!
To date, 11,000 people have already taken the 30 day challenge! My question is……..What about YOU!?!? Simply follow the link and sign up. Regardless of where you are on your journey to create health in your life, the challenge will provide you with another layer of info and support. I think you will LOVE IT!!!!!!!
Oh and……even more exciting news as Dr. A was in the Wall Street Journal! Check out the article!
I hope you find these support tools helpful! These tools are available to everyone so feel free to share with a friend. As always, I am here, willing and able to assist anyone who is ready to move on with their life and finally reach their weight loss goals. Oh, as usual…ready with a yummy recipe too 🙂
Crispy Buffalo Chicken Bites Medifast isn’t just for snacking!
9 oz. raw boneless skinless chicken breast cut into cubes- should yield 6 oz cooked (1 Lean)
1 tbsp Frank’s Red Hot Wing Sauce (1 Condiment)
1 Bag Medifast Parmesan Cheese Puffs (1 Meal)
1 tbsp Reduced Fat Grated Parmesan Cheese (1 Condiment)
Optional Dipping Sauce:
2 tbsp Hidden Valley Light Ranch Dressing (1 Healthy Fat)
1 tsp Frank’s Red Hot Wing Sauce (0.33 Condiments)

1)Preheat Oven to 350.
2)Finely crush the Parmesan puffs into a bread-crumb consistency – use food processor or just whack the heck out of the (already opened) bag with
something heavy. Mix the Parmesan cheese with the processed Parmesan puffs and pour crumb mixture into a plastic Ziploc bag. Set aside. 3)Cut Chicken Breast into approximately 1 inch cubes/chunks. Combine chicken with 1 tbsp of Frank’s Hot Wing Sauce, tossing until combined.
4)Place the coated chicken (let excess sauce drip off chicken before placing in bag) into the Ziploc bag with the crumb mixture and shake the bag, making sure the chicken is completely coated with the crumbs.
5)Put the crumb coated chicken cubes onto a baking sheet lined with parchment paper (etc.) and bake for approximately 25-30 minutes. Cooking time will vary depending on your oven, maybe use a oven light and kept an eye on them to make sure they didn’t burn.
6)Combine ranch dressing and 1 tsp Frank’s Hot Wing Sauce and stir until combined. Serve with chicken bites.

1 Lean Serving with 2.33 Condiments, 1 Healthy Fat, and 1 Meal (Don’t forget to add your Greens!)

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“Poor health is not caused by something you don’t have; it’s caused by disturbing something that you already have. Health is not something you need to get, it’s something you have already if you don’t disturb it.” ~ Dean Ornish

Have you ever thought about how you were created to be perfect? Yup, you are an exact copy of your designed blueprint, the person you were meant to be. Along with that comes your human-ness. We all seem to have the drive to push things to the limit. How high can I jump or fast can I go? What about stretching the boundaries of our health? The problem of course is that beyond those limits, things tend to break and we are faced with the reconstruction process to get back what was once there.
Rather than compromising your health, I think it is better boost it! Guarding our health is the best way to keep it. The old “use it or lose it” works here.
All those healthy habits that I’m constantly preaching about are the key. Most of us have stretched the limits of our health and are on our way back to un-disturbing perfection. Getting our weight down is an important part of returning health. I found these tips helpful 🙂
*Start out your day with a high protein breakfast. Including protein in the morning will help diminish those feelings of hunger. Not only is there a physiologic effect of a higher protein breakfast, but there is also a perception of fullness that goes along with eating protein. Try some Greek yogurt, scrambled eggs, or a protein bar like a Medifast Crunch Bar.
*On the go? Try incorporating a meal replacement. Studies have shown that meal replacements are an effective tool for weight management. Choose a meal replacement with a balance of calories, protein, fiber and carbohydrates, like Medifast Shakes or Crunch Bars. Eating a meal replacement is a better choice than not eating at all as it will help keep your metabolism going and fuel your body with the nutrition it needs for your busy day.
*Strive to increase your fruit and vegetable intake. Fruits and vegetables are low in calories and high in fiber, vitamins, minerals and antioxidants. By grabbing an apple, banana, carrots, or broccoli, you are more likely to replace foods that are higher in fat and calories for a healthier diet. A great goal is to have a fruit and vegetable with every meal! Are you up for that challenge?

You may not be able to incorporate all of the changes at one time. In fact, attempting to make several significant changes at one time can make you feel overwhelmed. A proven approach to weight loss is the small-changes approach. By incorporating one or two small changes at a time into your daily lifestyle, you are more likely to attain sustainable results. Some examples of this are walking more, increasing fruit and vegetable intake, and continued follow-up with a Registered Dietitian, nutritionist, or other health care provider. These small changes will become habits will help you to maintain a healthy lifestyle.
Get in touch with me and together we can work on improving your health habits 🙂 Then let’s see your body in action!
Ready for a picnic?
Revolution Rolls
3 eggs at room temperature
3Tbsp light cream cheese at room temp
pinch of cream of tarter
1 packet of Splenda

1) Preheat oven to 350.
2) Separate egg yolks and whites. Add cream of tarter to whites and beat until stiff peaks form. Set aside.
3) Add cream cheese and Splenda to yolks and whisk until blended. Gently whisk into whites taking care not to over-mix and let them fall.
4) Line a cookie sheet with parchment paper and make 6 equal “blobs” not touching.
5) Bake for 25-35 minutes.
Enjoy them warm, cold or toasted!
6 rolls is enough for 3 servings, 1/3 lean & 1.3 condiment. Add 2/3 serving of your favorite protein to make a delicious sandwich!

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Take Control of Your Life

A Tip of the day from Dr. A…
“Most people fail not because they don’t believe they can do it. They fail because they are not willing to do what it takes to succeed. Your level of commitment will determine whether you work hard to get to your goal or fizzle out and stop short.”
I thought this was worth sharing.  Dr. A has a lot of insights to share about how to reach your goal to live at your ideal weight.  Did you know that you can sign up for Dr. A’s tip of the day by going to www.habitsofhealth.net  and click on the request? Check it out!  It’s just one more way to stay committed to yourself and your health. Hard work? Maybe, but you will be the one to benefit the most!!
Now, for your homework…Please fill out the form below and send it my way. You should also print it off and keep it somewhere where you can look at it on a daily basis. You do your share and I’ll do mine….
Here is an idea for beef tonight 🙂
Slow Cooker Pepper Steak
2 pounds beef sirloin, cut into 2 inch strips
garlic powder to taste
3 tablespoons vegetable oil
1 cube beef bouillon
1/4 cup hot water
1 tablespoon cornstarch
1/2 cup chopped onion
2 large green bell peppers, roughly chopped
1 (14.5 ounce) can stewed tomatoes, with liquid
3 tablespoons soy sauce
1) Sprinkle strips of sirloin with garlic powder to taste. In a large skillet over medium heat, heat the vegetable oil and brown seasoned beef strips.Transfer to a slow cooker.
2) Mix bouillon cube and corn starch with hot water until dissolved. Pour over the meat. Stir in onion, green peppers,stewed tomatoes and soy sauce.
3) Cover, and cook on High for 3 to 4 hours, or on Low for 6 to 8 hours.

Take Control of Your Life!!!
1. Create your visual: How will you feel? What will you look like? What will you be able to do that you are looking forward to? ___________________________________________________

2. When someone offers you a cupcake, you will say…
a) “Thank you! I’d love one!”
b) “You know I can’t have that”
c) “No thank you. Although it looks delicious, I’m
going to pass this time.”
d) “I’m choosing to eat healthy these days”
e) Both C and D

3. I will take each day at a time and celebrate my success at the end of each evening by ________________________________
(ie: write in journal, take a walk, go to bed early)

4. I plan to weigh myself once a week on ____________. I will keep a chart of my success.

5. The people I can depend on to help support me are

My weight loss buddy is ______________________

My exercise buddy is ________________________

6. The situations or people that may make staying with my program difficult are: (ie: “happy hour” or “my boss”) ________________________________________________________________________________________________________

7. My secondary goals are: (ie: exercise daily, drink plenty of water, listen to support calls weekly)

8. I will reward myself for every ______ pounds I loose. Some choices I will pick from are….

9. I choose to exercise daily! The best time for me is _________. I will keep track of my progress in my journal.

10. I will keep a journal and keep up with the lessons in my Habits of Health System. I will keep in touch with my Health Coach.


Take Control of Your Life

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How about a lil movie trivia?

Mona Lisa Vito: So what’s your problem?
Vinny Gambini: My problem is, I wanted to win my first case without any help from anybody.
Mona Lisa Vito: Well, I guess that plan’s moot.
Vinny Gambini: Yeah.
Mona Lisa Vito: You know, this could be a sign of things to come. You win all your cases, but with somebody else’s help, right? You win case after case, and then afterwards you have to go up to somebody and you have to say, thank you.
Mona Lisa Vito: Oh my God, what a ****ing nightmare!
Author Unknown in My Cousin Vinny – 1992

Are you like our friend Vinny Gambini? (one of my all time favorites, by the way 🙂 That any new challenge that you take on should be accomplished on your own?  Maybe you think you’re different and don’t need the support of others to succeed in life.  But, if you ask the most successful people, no matter the goal, they will credit the support of the caring people helping them. A winner will always surround themselves with the like-minded and stay connected to keep themselves focused.
Weight loss, improving health and changing bad habits into good works the same!  It is the secret key to success!  So, the next time a caring friend wants to join you on your quest to achieve, invite them along…you BOTH win!!
 And that’s what we are all about on the Take Shape For Life team. No one has to go it alone. We all win when we work together. My reward is the excitement in your healthy smile 😀
And now for a movie night treat
Cauliflower Pizza
1/4 cup Egg Beaters (1/8 lean)
3/8 cup 2% low fat shredded Mexican 4 cheese variety (3/8 lean)
1 cup fresh raw Cauliflower, then shredded in a food processor (2 greens)
Dash of Italian Spices

1) Combine all ingredients and spread out on Pam sprayed foil pie pan. Pat down so that it all sticks together.
2) Bake in 450 degree oven for 20 minutes or until it starts to brown, then flip over and bake another 10 minutes.
You can bake a few at a time and freeze for a quick pizza anytime.
 Top with:
 2tsp. Ragu Pizza quick sauce (low in sugar!) (2 condiments)
1/4 cup 2% low fat shredded Mozzarella cheese.(1/4 lean)
1/4 cup Morning Star sausage crumbles. (1/4 lean)
1/2 cup of your choice of veggie)bell peppers,mushrooms,etc. (1 green)
3) Bake in the oven for another 10 minutes for the cheese to melt. Wowee!! Delicious and completely lean and green!

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It’s your choice

You might think that the slim person must be that way because it’s easy for them. That making healthy choices during their day is just natural and they must have some secret talent for maintaining a healthy weight to stay fit.

ummmm, nope. It comes from those choices made constantly during the day….everyday…Sometimes, tough ones. A person living at their ideal weight lives in the same health pollution ridden world as everyone. Tempting junk food is everywhere! Over-stressed schedules burdens most of us! Who really wants to spend time exercising when the couch calls? The only difference between healthy and not is in your CHOICE. Yes, the choice is yours.
I actually find that quite reassuring. I am in control. If I want to stay fit, I can. It may take challenging myself everyday to stay true to what I want, but the consequences of poor choices are not worth it. Boy, is it a struggle!
Making the choice between a healthy snack or calorie laden dessert, holding back on a portion size, working a lil harder in the gym all add up to the results at the end of the day. The best decision always becomes obvious. I do take comfort in knowing that if (when) I slip up that I can be smarter the next time. The cool thing that happens is the more often I consider what’s best, the better I get at it. The law of averages are in my favor as long as I keep at it… everyday.
I feel better when I choose what’s best for my health, soooo I choose …………HEALTHY!

This is a idea for your veggie serving tonight. Tastes like roasted potatoes and oh sooo yummy 🙂
Roasted Butternut Squash
Butternut squash (try a bag from Trader Joes) 1/2 cup is 1 serving
1)Sprinkle with a little olive oil (1 healthy fat)
2)Spread on a baking sheet
3)Sprinkle with your favorite seasoning
4)Cook at 400 until golden brown

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Super charging your metabolism is a great way to keep the numbers on your scale moving DOWN


Your body’s metabolism determines how efficient it is at using the calories that you supply by eating. The more you know about how to keep it running in top form the better your choices are in your daily routine. Take a look at these suggestions of simple steps that can really increase your metabolism and power charge your weight loss plan!
*Always eat breakfast! Eating breakfast within an hour of waking, then eating every 2-4 hours jump-starts your metabolism and keeps it in high energy all day. Women who skip are 4 1/2 times more likely to be obese. Take Shape for Life must have known about that one.
*Drink coffee, tea or a Medifast Calorie Burner daily. Caffeine stimulates the central nervous system and is shown to increase your metabolism by 5-8%. Brewed tea up to 12%. That’s up to 175 calories a day!
*Eat your fiber. Aim for 25gms a day. It can increase your fat burning by as much as 30%.
*Drink your water cold. Making your body work harder in warming itself uses 50 extra calories. That adds up 🙂
*Chose organic products. Pesticides can cause weight gain since pollutants are stored in the fat cells and lower metabolism.
*Always include protein in every meal. Your body uses protein to maintain muscle mass which increases metabolism. But also, when combined it slows down the rate that carbohydrates are broken down and enter the bloodstream. Medifast solves that problem too 😉
*Spicing food is very beneficial. Cinnamon increases metabolism twenty fold with as little as 1/4 tsp per day.
*Skip the cocktails when trying to lose weight. Alcohol consumed will be used as an energy source instead of fat and really slows the metabolism down. Two martinis can reduce your fat burning ability by 73%. That gets in the way of your goals for sure!
*Make sure you take your vitamins! (Unless you are on the 5/1 since they are included in your Medifast meals) A lack of Calcium can slow metabolism, while 120mcg of Chromium daily will boost it.
*Exercise!! Regular aerobic activity and resistance training significantly increases metabolism and also builds muscle which raises your resting metabolism when you’re taking it easy too.
Try this one for a good supply of protein combined with carbohydrates. Since it includes 1 lean and only 1 green, add a serving of veggies(2 more greens) to increase your fiber intake. Use your last condiment to spice it up too! Wow, did your metabolism just take off?!
Bacon Cheeseburger Soup
2.5 oz 93% lean ground beef, cooked (1/2 Lean)
1/2 cup 2% reduced fat Mexican Cheese (1/2 Lean)
1 cup low sodium beef broth (1 Condiment)
1 wedge Light Garlic and Herb Laughing Cow Cheese (1 Condiment)
1/2 cup diced tomatoes in juice – with less than 5 g of carbs per 1/2 cup (1 Green)
1 tsp Oscar Meyer turkey bacon bits

1)Combine all ingredients in a sauce pan and cook over medium high heat until cheese has melted.

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Can you feel it in the air?

Yeah! Spring is on it’s way! With it comes all the inspiration you need to keep you going strong toward your goal of optimal health. Many of you have been working hard since your New Year’s Resolution to make a change for the better. Others are taking this time of year as a time of renewal and awakening. Either way, the healthier habits that you’ve picked up have really made a difference in how you feel and HEY! What about that vision in the mirror? WhooHoo!
Of course, learning more about how to care for ourselves doesn’t always feel easy. We all need encouragement to stay on track whether you’ve been maintaining a happy weight for a time or new to this. Dr. A has some great tips to keep in mind when faced with life’s challenges. You owe it to yourself to check it out.( see the link below) Remember that we all want to live up to our own personal best. What that is, is up to you.

Make it easy!.doc – https://docs.google.com/file/d/1gDr61P3eNWjxoOY2r276AdX_3QXrRKveyCTPOeZl2BvCbhCnPL1pYJ2XtpqU/edit?usp=sharing

What are you going to do with all of those hard boiled eggs from Sunday? Make them part of your lean on Monday of course 😀
Deviled Dill Eggs
3 hard boiled eggs (1 lean)
1 tablespoon yellow mustard (1 condiment)
1 dill pickle spear, finely chopped (1/2 snack)
1 tablespoon Chopped Chives (1/7 condiment)
1)Cut your eggs in half lengthwise so you have 6 halves. Scoop out the yolks into a bowl. Mash with a fork.
2)Add the pickles (reserving some for the top) chives, and mustard. Stir. Spoon back into the eggs.
3)Garnish with the reserved pickles, or you can use a pinch of dill weed, If you like your eggs hot, add a few splashes of hot sauce.
Medifast Info per serving:
1 lean | ½ snack | 1 & 1/7 condiment

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I truly believe this!

  Weather you imagine yourself as a world-class competitor (showing for the world title maybe?) or a lean, mean fighting machine. It is absolutely up to you.  Maybe it’s just my way of looking at life, but I have always thought that life is a precious gift to never take for granted. That, whatever I thought was important in my life deserved my full dedication. That however I envisioned myself, it was worth working for.  Now, of course it’s necessary to be realistic when it comes to setting goals. Maybe that’s why I never dreamt of a singing career.( Seeing as I am terrified of public speaking.)  But living up to my physical abilities IS a realistic goal and requires me to take my health seriously. That is something that I can create.
I encourage you to do the same. Take your health seriously and decide that it’s important enough to work for.  Only YOU can create YOU!!!
Remember, I am always here to do what I can to encourage you. It’s that important!

 Doesn’t this sound good? I didn’t say healthy had to be a drag 🙂
Roasted Veggie Soup makes 8 serving- Each serving= 2 greens, 1 condiment, 1 healthy fat
2 1/2 cups chopped zucchini
2 cups chopped asparagus
2 cups sliced crimini mushrooms
8 teaspoons olive oil
1/4 tsp black pepper
1/2 tsp garlic powder
1/4 tsp salt
3 cups water + 2 chicken bullion cubes OR 3 cups low sodium veggie or chicken broth
1 1/2 cups no salt added canned diced tomatoes
1 tsp dried thyme
2 bay leaves

1)Preheat oven to 400 degrees. Spread all veggies on baking sheet, drizzle with olive oil and sprinkle with pepper, salt and garlic powder.
2) Bake ~30mins, stirring occasionally until roasted.
3)Meanwhile, combine water/broth, thyme, tomatoes and bay leaves in stock pot and bring to a simmer.
4) Once veggies are roasted, add to the stock pot, bring to a boil and then simmer 15mins.
  ** You can also use this for Maintenance and add 2cups chopped Brussels sprouts and  1/2 cup brown rice per person. The rice counts toward the grain serving!

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“you cannot out exercise overeating”.

 For some of us, this bad news 😦      Others will take this as a sign that exercise is over-rated.  But consider what the experts have found in their research…….it takes healthy habits all around 
 Exercise decreases the rate of joint degeneration in people with osteoarthritis, lowers your resting heart rate, helps to boost creativity and reduces circulating levels of triglycerides.
Surgeon General’s Report on Physical Activity and Health, 1996

Those who practice all 4 of the following are 66% less likely to die early from cancer, 65% less likely to die early from a major cardiovascular disease, and 57% less likely to die early from other causes. 1) Avoid Tobacco. 2) Limit Alcohol: Men should have no more than two drinks a day, women no more than one. 3) Improve Your Diet: Eat more fruits, eat more vegetables, eat more whole grains, switch to fat-free and low-fat dairy and eat more seafood. Cut down on salt and foods high in sodium, saturated fats, trans fats, cholesterol, added sugar, and refined grains. 4) Exercise at least 150 minutes of moderate exercise spread over at least 5 days a week – or – do a total of 75 minutes of vigorous exercise 3 days a week or more.
American Journal of Public Health, August 2011 
One things for sure, what we all agree on is that we want for ourselves the best quality of life possible. AND that my friend begins with a healthy body!!  Osteoarthritis,cancer,cardiovascular disease all rob us of the ability to go after those moments that make life so amazing!    Not to mention that 57% who are otherwise robbed early!  I don’t want you to be the one left behind!! So, get out the running shoes and let’s all learn how to improve our healthy eating habits. A healthy body is not dull or boring and neither is healthy living!  Ask anyone who enjoys optimal health, they will tell you that the possibilities are endless!!
How’s this for not so boring? 

Green Bean Lasagna

1.5 cups frozen green beans (you can replace 2 Tbsp with canned diced tomatoes )
dash of garlic salt/pepper
1/4 tsp of dried basil, crushed garlic
1/2 cup shredded part-skim mozzarella cheese (cut by half and add turkey sausage if you like)
1/4 cup cottage cheese(or ricotta)
2 tsp. Parmesan cheese

1)Prepare the green beans and place in an oven safe container.
2)Mix the spices with the cottage cheese and spread over the green beans. Sprinkle with the mozzarella cheese.
3)Bake at 350 for 20 minutes or until cheese is melted. Broil until cheese is slightly browned.
4)Sprinkle with Parmesan and serve.

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