Vegie and Cheese Lasagna

vegie lasagna

Vegie and Cheese Lasagna


1 tablespoon extra-virgin olive oil
3/4 cup sliced button or cremini mushrooms
3/4 cup chopped zucchini
1/2 cup peeled and chopped carrot
1/2 cup chopped red bell pepper
1/2 cup thinly sliced red onion
1 (26-oz.) jar prepared tomato basil pasta sauce
3 Tbs. prepared pesto
1 (15-oz.) carton part-skim ricotta cheese
6 hot cooked lasagna noodles, cut in half
3/4 cup (3 oz.) shredded part-skim or whole milk mozzarella cheese
1/4 cup grated Parmesan cheese or Grana Padano cheese

( If you read the post on Progresso Lentil Soup, this is a good recipe to add it to)

Prep Time: 20 minutes
Cook Time: 50 minutes

Total Time: 70 minutes
Yield: Serves 6


1. Preheat the oven to 375°F.

2. Heat the oil in a large saucepan over medium heat. Add the mushrooms, zucchini, carrot, bell pepper, and onion, and cook, stirring often, for about 7 minutes, or until the vegetables begin to soften. Add the pasta sauce, stir well, and bring the mixture to a simmer. Reduce the heat to low and simmer for 10 minutes.

3. Combine the pesto and ricotta in a small bowl and mix well.

Spread about 1/2 cup of the tomato sauce mixture in the bottom of an 8-inch square baking dish or pan coated with cooking spray. Arrange 4 noodles over the tomato mixture. Top the noodles with half of the ricotta mixture and 1 cup of the tomato mixture. Repeat the layers, ending with the noodles. Spread the remaining tomato mixture over the noodles, and sprinkle with the mozzarella and parmesan cheese.

4. Cover the dish with a sheet of aluminum foil and bake for 30 minutes. Uncover the dish and bake for 20 minutes more, or until the top is golden brown. Remove the lasagna from the oven and let stand for 10 minutes before serving.

About Lasagna

In Italy, its home of origin, lasagna is a very different animal than what we’ve come to know in America. While it certainly rates as on the richest dishes in the Italian repertoire, it’s almost austere compared to its American catch-all counterpart. In Italy, lasagna reflects the seasons: A springtime lasagna is delicate with young artichokes, while in autumn, you’ll find layers of pasta mingling with woodsy fresh porcini and winter squash.

But perhaps the true beauty of the Italian approach to lasagna is that by relying more on vegetables and lighter sauces—and less on cheese.


Flourless Peanut Butter Cookies


Flourless Peanut Butter Cookie


1 cup natural peanut butter
1 cup sugar
1 teaspoon pure vanilla extract
1 large egg, lightly beaten
Coarse sea salt, for sprinkling


Preheat the oven to 350 degrees F and place the racks in the upper and lower third of the oven.

In a medium bowl, mix the peanut butter, sugar, vanilla and egg until well combined. Spoon 1 tablespoon of the mixture about 1 inch apart onto ungreased baking sheets. Flatten the mounds with the tines of a fork, making a crosshatch pattern on the cookies. Sprinkle coarse salt on top of the cookies.

Bake until golden around the edges, about 10 minutes, switching the position of the sheets halfway through baking. Transfer to racks to cool. Repeat with the remaining dough.


Lentils Recharge the Adrenal Glands


Have Lentils to Recharge the Adrenal Glands.

Lentils are packed with copper and manganese – two minerals that you  might not find an adequate amount in your daily vitamins.
These minerals help the adrenal glands produce energy hormones for one, but also help you with thinning hair, and fat and cholesterol
absorption.  Yale researchers say that 1/2 cup daily is the amount you need, for a 30% increase in energy, thinning hair, and fat absorption
in the intestines, helping you loose up to three pounds a month.

You do not need a special recipe, or preparation for this either.  Buy Progresso lentil soup.  Add it to another soup you are making,
spaghetti sauce, chili, stews, even casserole dishes.  There is not a heavy flavor, and most people will not know you added it.

Rx to Wellness, Vitamins and Supplements

Vitamin C Slashes Stress


Getting enough vitamin C has surprising effect

on mood, reveal investigators in The American

Journal of Clinical Nutrition. When C-deficient hospital

patients were given 500 mg of the vitamin daily for 8 days,

they experience a 71 percent reduction in symptoms

such as irritabillity, fatique and sadness and a 51 percent

decrease in anxiety.  The study authors explain that

vitamin C is critical for maintaining balance in the

brain chemicals that govern our emotional response

to stress.

Health and Wellness Associates


Foods, Health and Disease

Cleanse Your Liver with Cranberry Juice

cranberry juice

Plant compounds and fruit acids in cran-water detoxify

and heal the liver to rev fat burn and flush water weight.

Combine 8 oz of unsweetened cranberry juice with

56oz of water in a pitcher each morning and sip

8 glasses per day.

This is a great drink if you enjoy those daily cocktails,

eat out, and/or fatty or fried foods. If you ever had

an addiction problem with either drugs or alcohol, this

will help cleanse your liver no matter how long ago you

stopped drinking, since the carcinogens always stay in

the live.

Health and Wellness Associates


Foods, Health and Disease

Celery and Cancer Prevention


Just eating two cups of celery weekly can help block the growth and spread of cancerous

cells in your pancreas, a University of Illinois study has shown.  Celery contains apigenin, a

compound that tinkers with the DNA of abnormal cells, forcing them to self-destruct.

Apigenin is also abundant in parsley, spinach and red wine.

We know that people who have diabetes, gout, BPH, ED, rheumatoid arthristic and several

other diseases are prone to pancreatic cancer.

Do not eat fresh spinach if you have any kidney or urological problems.

Health and Wellness Associates


Foods, Lifestyle

Have Your Cup of Coffee… except


A daily cup of coffee has been linked to a

healthier heart, a reduced risk of diabetes,

and now new Yale University research reveals

it may ward off skin cancer too.  In the study

middle aged and older adults who sipped

caffeinated java most days had a 20% reduced risk

of melanoma.

This is good news, except if you have already had

cancer, chemo and/or radiation.  If you are on blood

pressure medications, or a history of cardiac problems

or medication.  If you are on blood thinners like

coumadin or warfarin, which there are many others,

then you should not be drinking coffee.

You body has gone through a severe and stressful

change, and you should not be drining coffee then.

As always give us a call with your concerns and needs

to prevent and reverse your medical problems.

Health and Wellness Associates



Mushrooms Can Prevent Breast Cancer


Mushrooms prevent breast cancer!

I have talked about mushrooms before, but did you know

that mushrooms prevent breast cancer.  Mushrooms contain

specialized lectins (ABL) that recognize cancer cells,

and prevent the cells from growing and dividing.

Frequent consumption of mushrooms

(approximately 1 button mushroom per day)

has been shown to decrease the risk of breast cancer by 64%.

For mushrooms to be absorbed into your body correctly,

they must be cooked or sauteed.  Do not eat raw mushrooms.

Vitamins and Supplements

Do you have a Vitamin B12 Deficiency


One of the pitfalls of

pursuing a healthy diet is that we are sometimes blind to nutrients we may be

missing. And in the world of healthy eating, one of the most common nutrient

deficiencies involves vitamin B-12, a crucial nutrient for nerve health

and the construction of red blood cells that carry oxygen throughout your body.

Vitamin B-12 deficiency is especially common among vegetarians and vegans,

but it’s also surprisingly common in meat eaters, too. Why? Because vitamin

B-12 can only be absorbed in the small intestine, and due to common intestinal

ailments, even many meat eaters who consume high levels of B-12 are


to absorb it in their gut.

This leads to a series of seemingly “mystery” health symptoms that

actually have a simple common cause: Vitamin B-12 deficiency!


of B-12 deficiency

B-12 deficiency is

shockingly widespread. Studies now show that up to 40% of the population

may be deficient in vitamin B-12

Here are some of the most common symptoms of deficiency (do you experience any

of these?):

* Chest pain or shortness of breath

* Fatigue or unexplained weakness

* Dizziness, trouble with balance, and fainting

* Confusion, memory loss or dementia

* Coldness, numbness or tingling in the hands and feet

* Slow reflexes or diminished nervous system function

* Pale skin or yellowing of the skin

* Sore mouth and tongue

… in addition,


B-12 deficiency can actually cause brain shrinkage, according to a

University of Oxford study (…).

Although more work needs to be done, research is already suggesting a link

between vitamin B-12 deficiency and Alzheimer’s.

If you (or someone you know) shows any of the symptoms listed above, I urge you

to immediately investigate vitamin B-12 and determine if a deficiency in

this nutrient may be causing your symptoms!

Again, vitamin B-12 deficiency is especially common in vegans and vegetarians

because typical vitamin B-12 sources (meats, yogurt, etc.) are simply not

present in their diets. But even meat eaters can be deficient in B-12 due to

poor digestion. This is especially true for older people who suffer a

diminished ability to absorb nutrients in their small intestine.

In addition, diabetes medications and even pain pills can interfere with B-12

absorption, and intestinal parasites can also strongly block its absorption in

the gut.


for vitamin B-12

Traditionally, people who

are deficient in vitamin B-12 have received injections of B-12. This is

extremely effective because it bypasses the digestive tract and goes right into

the bloodstream. But it has one obvious downside: It requires being injected!

So most people aren’t interested in this method.

Instead, most people supplement their vitamin B-12 using nutritional supplements.

But here’s where this can go wrong: The most commonly available form of vitamin

B-12 on the market is the cheap synthetic form that’s actually bound to a

cyanide molecule (yes, cyanide, the poison). It’s called cyanocobalamin,

and you’ll find it in all the cheap vitamins made by pharmaceutical companies

and sold at grocery stores and big box stores.

Action item: If you have any vitamin B-12 supplements, check the

ingredients label right now to see what form of vitamin B-12 they

contain. If they contain cyanocobalamin, throw them out!

Cyanocobalamin is a cheap, synthetic chemical made in a laboratory. It’s

virtually impossible for you to find this form in nature. Low-end vitamin

manufacturers use it because it can be bought in bulk and added to products

with claims that they “contain vitamin B-12!” What they don’t tell

you is that the vitamin is bound to a toxic, poisonous cyanide molecule that

must then be removed from your body by your liver. Cyanocobalamin is also up to

100 times cheaper than the higher quality methylcobalamin

which we’ll talk about below.

As Wikipedia explains:

“A common synthetic form of the vitamin,

cyanocobalamin, does not occur in nature, but is used in many pharmaceuticals

and supplements, and as a food additive, because of its lower cost. In the body

it is converted to the physiological forms, methylcobalamin and

adenosylcobalamin, leaving behind the cyanide…” (

Removing the cyanide molecule from the vitamin and then flushing it out of your

body requires using up so-called “methyl groups” of molecules in your

body that are needed to fight things like homocysteine (high levels cause heart

disease). By taking low-quality cyanobalamin, you’re actually


methyl groups from your body and making it do more work at the biochemical

level. This uses up substances such as glutathione that are often in short

supply anyway, potentially worsening your overall health situation rather than

helping it. This is one of the reasons why low-grade vitamins may actually be

worse for your body than taking nothing at all!

Cyanocobalamin, in summary, is a low-grade, low-quality and

slightly toxic

(cyanide) form of vitamin B-12 that’s used by all the cheap vitamin

manufacturers. I recommend avoiding it completely. It won’t kill you to take

it, of course, but there’s a better solution for B-12.


better choice: Methylcobalamin

The proper form of

vitamin B-12 to supplement is called methylcobalamin. This is the form

that exists in nature, and it is pre-methylated, meaning it’s ready for your

biochemistry to put to immediate use. Methylcobalamin has several key

advantages over cyanocobalamin:

* Increased absorption

* Better retention in tissues

* Contains no toxic cyanide

* Supports production of SAMe

As explained by Ed Sharpe:

“The coenzyme form of vitamin B12 is known as methylcobalamin or methyl

B12. It’s the only form of vitamin B12 which can directly participate in

homocysteine metabolism. In addition, converting homocysteine to methionine via

methyl B12 generates an increased supply of SAMe (S-adenosyl methionine), the

body’s most important methyl donor.” (…)

Every informed nutritionist knows that methylcobalamin is far superior to

cyanocobalamin. That’s why companies like Ola Loa (

use only the high-end “methyl” form of B-12.


99% of vitamin B-12 supplements are wasted

Taking vitamin B-12 as an oral dose is largely a waste of money. As much

as 99% of what you swallow is not even absorbed… it’s just passed through

your body. (…)

There are really only three methods for absorbing vitamin B-12 that reliably


#1) B-12 injections, with no presevatives or cyanocobalamin, which is hard but

not impossible to find.

#2) Sublingual absorption.

#3) Skin absorption.

B-12 injections obviously require injections from a trained medical

professional, so few people pursue this route. Sublingual absorption is a

viable route, but nearly all the sublingual B-12 products use the cyanocobalamin

form of the vitamin (with the cyanide molecule).

A vitamin B-12 skin patch is now available that delivers methylcobalamin

through the skin, using a small medical-grade patch placed behind the ear. Each

patch delivers 1000 mcg of methylcobalamin (1,666% DV) in a steady

release over a 1-2 day period, after which the patch may be removed and discarded.

If you need help with a possible B12 deficiency please give us a call

Health and Wellness Associates



Leana Colada


Leaña Colada!

Crave piña colada goodness without the alcohol or the crazy-high calorie count? Good news, Thirsty! This cocktail-inspired smoothie swap is pure joy in a glass… Ingredients: 2 tsp. fat-free non-dairy powdered creamer 1 no-calorie sweetener packet (like Splenda or Truvia) 1/2 cup plain light soymilk 1/3 cup fat-free vanilla ice cream or frozen yogurt 1/3 cup canned crushed pineapple (not drained) 1/8 tsp. coconut extract 1 1/2 cups crushed ice or 8 – 12 ice cubes Directions: In a tall glass, combine creamer with sweetener. Add 2 tbsp. hot water, and stir to dissolve. Transfer mixture to a blender. Add all remaining ingredients, and blend at high speed until smooth. Pour and enjoy! MAKES 1 SERVING

Serving Size: 1 smoothie (entire recipe) Calories: 161 Fat: 1g Sodium: 101mg Carbs: 32g Fiber: 1g Sugars: 21.5g Protein: 5g

A Lotta Colada…

Smoothies can be so deceptive. They seem all virtuous, with their fruit-boasting ways. “Look at me! I’m made with real pineapple!” You might even think this piña colada pick is a great alternative to the actual cocktail, given that there are no calories coming from alcohol. But check out the stats below. Even an ENTIRE pineapple doesn’t have that many calories or grams of sugar! Still, we crave a blendy coconut-pineapple sipper as much as the next person, so we whipped up a recipe for a freezy-licious creamy swap. The tropical flavor is absolutely incredible, and the stats REALLY cannot be beat. What’s that? The Burger King peeps are no longer offering their Piña Colada Smoothie? They must’ve heard what we were up to… Happy sipping, humans!!!

Serving Size: 1 medium smoothie Calories: 500 Fat: 7g Sodium: 240mg Carbs: 101g Fiber: n.a. Sugars: 93g Protein: 4g