Commentary: Healthy Choices 5
Home Up Contact Us Cooking Skills Recipe Index


I have finished my 16 week weight management class and am now on my own.  In that time I lost 17 pounds and have changed my eating habits for the better.  Currently, I am less than 10 pounds away from my weight objective.

One critical piece of information I learned was that since I am not dieting, but making a lifestyle change, I will never "fail" or "fall off of" the diet.  If I choose to eat incorrectly or skip exercising one day, I will just start over at the next meal or exercise the next day.  This is a very free-ing statement for me, since I have never been able to follow a "diet".

Another thing I learned was that I need to set goals for myself.  Why do you think goals are important?  I have learned is that goals help keep you committed to taking care of yourself.  And, I am enjoying taking care of myself!  Even though I am working full time, now, have a large place to take care of and have a family, I am very committed to taking time each day to exercise and to prepare healthy and enjoyable meals for us. 

There is a page that is totally devoted to the Goal Tracking form that I developed.  Please take advantage of it and use it yourself!

One of the ways I have help cut down on serving sizes on my plate is to add huge flavors.  The following recipe is an example of lots of flavors.


A Salad w/Raspberry Walnut Vinaigrette
Yield: 6 servings

6 c Salad greens- to include baby spinach, radicchio, Bibb or romaine lettuces

fennel bulb, cut into strips

c olives of choice

c low fat feta cheese, crumbled

- c Raspberry Walnut Vinaigrette


Raspberry Walnut Vinaigrette
Yield: approx. 1 c

c raspberry vinegar
7 T water
1 pkt Good Seasons Italian dressing mix
c walnut oil

Whisk all ingredients together. 


Besides taking less time to make, using uncooked lasagna noodles uses less pasta,  so less pasta is eaten!  The secret to making lasagna without cooking the pasta ahead of time is being generous with the sauce.

Yield: 8 servings 

1 lb whole grain lasagna noodles

2  qts. Spaghetti sauce with or without meat

1 lg container low fat cottage

lb shredded mozzarella cheese

1 tsp dried Italian herb blend

Spray a 13x9 pan with cooking spray.  Spoon cup sauce on the bottom of the pan.  Make a layer of uncooked pasta on the sauce, without overlapping each other.  Spread of the cottage cheese over the pasta; pour a generous amount of sauce over cottage cheese.  Make another layer of pasta, cheese and sauce. Top with a last layer of raw lasagna noodles.  Top the raw pasta with as much sauce that it takes to fill in the sides of the pan and cover the pasta.  Top with shredded cheese and herbs.  Bake at 350 F, covered with plastic wrap AND foil, for 1 hours.  Remove plastic wrap and foil and bake another 15 minutes, until the cheese is lightly toasted.






Questions or Comments:  Contact Webmaster
Copyright 2006