Here it is-the gluten free, dairy free, soy free lasagna recipe I’ve been dying to try. I wasn’t just pleasantly surprised, I was shocked, at how good this lasagna turned out. I think it even gave the lasagna at True Food restaurant a run for its money 🙂 If you would like to make this dish vegan and egg free, just leave out the sausage and use an egg replacer. This is definitely one of the best dishes I’ve ever made.
1 1/4 cups whole coconut milk, stirred well before pouring to prevent separation
2 14 oz. cans garbanzo beans, rinsed and drained on a paper towel
1 tsp sea salt, divided: 1/2 tsp + 1/2 tsp
1 small clove garlic or 1/4 tsp garlic powder and 3 cloves garlic, minced
2 large eggs
1 tsp xanthan gum
1 Tbsp Italian flat leaf parsley, minced
11 brown rice lasagna noodles (Tinkyada brand worked well)
1 1/2 lb uncooked sweet Italian chicken sausage
2 Tbsp grapeseed oil
3 15 oz. cans tomato sauce
1 6 oz. can tomato paste
1/3 cup firmly packed fresh basil leaves, roughly chopped
Into a blender or food processor, pour the milk and 1/2 of garbanzo beans. Blend or process until beans are roughly ground. Add the remaining beans and blend again until creamy. Scrape sides of blender as needed. Add 1/2 tsp of salt, small garlic clove or garlic powder, eggs, and xanthan gum. Blend for 20 seconds. Stir in parsley and set aside.
Use a wide pan (12″ wide is best) to par-cook the lasagna noodles. Fill half full with water, bring water to a boil, and cook 1/2 the noodles at a time. Boil noodles gently only 6-7 minutes, or they will tear and be hard to work with. Drain and place noodles on wax paper to dry.
Meanwhile, pour the oil into a 6 qt. pot. Squeeze the sausage meat from casings into the pot and cook on medium-high, stirring to crumble meat and cook it evenly. Continue stirring and cooking until the meat is done. Drain excess liquid. Stir in tomato sauce, tomato paste, basil, 3 cloves minced garlic, and remaining 1/2 tsp salt. Cover and simmer 15 minutes.
Pre-heat oven to 350 degrees. Into a 9×13 baking dish, spoon a small amount of sauce without sausage meat, just enough to cover the bottom. Lay 3 lasagna noodles in the pan and “patch” in the area needing noodles by cutting sections from extra noodles to fill in. Spoon 1/3 of garbanzo mixture over the noodles. Ladle 1/3 of the sauce with sausage over that. Repeat these steps 2 more times, beginning with noodles and ending with the sauce. Bake in oven uncovered 40-45 minutes. Remove from oven and allow to set 15 minutes before serving. Enjoy!
The back is made up of many muscles, but when we speak of back pain, we usually speak about the spine. The spinal column is a stacking of 33 vertebrae, distributed as follows: cervical, dorsal, lumbar and sacral. To simplify this I’m going to refer to these areas as lower, middle and upper back. What you are about to read is not to replace medical treatment. It is to open your mind to the possible emotional connection that may be causing or amplifying your back pain. Note it is important to always have any back pain checked by a medical doctor or a chiropractor.
Emotionally speaking, the back represents our support system. Problems with the back usually mean we feel we are not being supported. Dr. Milton Erickson was known for saying, “If you don’t pay attention…you pay with pain.” What message is your body trying to…
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A growing body of research evidence is supporting the claim thatmeditation is good for our health. With benefits ranging from fewer colds to pain management, meditation seems to allow people to cultivate a sense of clarity and calm that can permeate all aspects of life and that improves with practice.
Here are some of the many beneficial effects that scientists have identified in studies:
- Stronger immune system. Meditators experienced fewer wintercolds and flus (Barrett et al. 2012) and produced more antibodies in response to a flu vaccine (Davidson et al. 2003) than those who did not meditate.
- Enhanced attention. After 3 months of meditation training, subjects had better attention and used their resources more efficiently (Slagter et al. 2007).
- Lower blood pressure and reduced risk of heart disease.Transcendental meditation lowered blood pressure among African Americans with heart disease and was associated with a 43% reduction in risk of death, heart attack and stroke (Schneider et al. 2009).
- Less anxiety and depression. A research review found that both Mindfulness-Based Stress Reduction and Mindfulness-Based Cognitive Therapy had broad applications for people with depression and anxiety (Marchand 2012).
- Increased feelings of compassion and empathy. Mindfulness training helped to increase self-compassion and empathy in people with mood disorders (Farb, Anderson & Segal 2012).
- Fewer binge episodes. A group of women who practiced mindfulness meditation for 6 weeks cut their binge eating episodes by half after experiencing meditation (Kristiller & Hallett 1999).
- Lower blood sugar. Patients with metabolic syndrome lowered blood pressure and blood sugar and improved insulin regulation after practicing transcendental meditation for 16 weeks (Paul-Labrador et al. 2006).
- Improved sleep. A literature review found that consistent meditators using a variety of meditation styles experienced better sleep quality than people who did not meditate (Nagendra, Maruthai & Kutty 2012).
- Better pain management. The same literature review showed that both Mindfulness-Based Stress Reduction and Zen meditation helped people with pain management (Nagendra, Maruthai & Kutty 2012). In another study, expert meditators experienced the same intensity of pain as novices, but felt less unpleasantness (Lutz et al. 2012).
Changes in the Brain
Researchers are using modern technology to explore how meditation is able to provide these (and other) benefits. Findings confirm that meditation practice creates structural changes in the brain, which is significant, because neuroscientists used to think the brain’s development reached a peak in adulthood and then declined with age. Research is now showing that how we use the brain impacts its development and function (just as how we use the body affects its health and function).
The structural changes in the brain that occur with meditation are associated with improved functionality: enhanced concentration, better ability to learn and remember, more ability to tolerate pain and less emotional reactivity toward external stimuli. In multiple studies, people who meditate have better attention, concentration, emotion regulation, pain tolerance and memory than those who do not.
Note: See www.ideafit.com/meditation-brain for specific research findings on how meditation changes the brain.
The Fountain of Youth?
New lines of research show that meditation may lead to biological changes that decrease the inflammation response of the immune system on a cellular level and can contribute to looking and feeling younger. Two separate studies of meditation, one involving the practice of a Kirtan Kriya meditation from kundalini yoga and the other involving qigong practice, a moving meditation, both identified improved telomerase activity, which is linked to cellular health (Black et al. 2012; Ho et al. 2012).
“Telomerase is an important enzyme that protects us from aging by guarding the shortening of telomeres during cell division,” said study author Rainbow T. Ho, director of the Centre on Behavioral Health at the University of Hong Kong. This reduction in inflammation may be related to optimizing health and slowing damage from the aging process.
For more information on meditation, plus a full list of references, please see “Meditation: Push-Ups for the Brain” in the online IDEA Library or in the January 2013 issue of IDEA Fitness Journal.
For the latest research, statistics, sample classes, and more, “Like” IDEA on Facebook here.
© 2013 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.
Ok, so that’s not really what it’s called, but this meatloaf was still a winner regardless of which team won the Superbowl, lol…
This gluten, dairy, soy, egg, and corn free dish is actually called Dixie Party Meatloaf, and it is delicious! It serves 8-10 people and is a crowd pleaser. And now you can guess which commercial was my fave 🙂
2 lb. ground turkey
1 cup red, orange, or yellow bell pepper, chopped
3/4 tsp dried oregano leaves
1 6oz. can tomato paste
3/4 tsp. garlic powder
2 tsp. sea salt
2 Tbsp fresh parsley, chopped
1 Tbsp grapeseed oil
1/2 cup brown rice flour
Preheat oven to 350 degrees. Brush the bottom of a 9×13 casserole or roasting pan with grapeseed oil. In a large glass or metal bowl, mix all ingredients with a large spoon. Turn onto casserole or pan, and form into a loaf. Bake uncovered 45-50 minutes until center is no longer pink ( I had to bake for 1 1/2 hours).
Serve and enjoy!
I made this one tonight and my daughter said it’s now her second favorite dish (not sure anything will ever make her happier than steak). I got this from skinnyms. once again. The only changes I made was to use 4 fresh tomatoes rather than canned, and to serve it over brown rice instead of pasta. Quinoa would probably work too. It is super easy and incredibly good! Enjoy!
- 4-6 boneless, skinless, chicken breasts (about 40 ounces)
- 2 14.5 oz can diced tomatoes
- 1 medium onion thinly sliced (Not chopped)
- 4 garlic cloves
- 1/2 cup balsamic vinegar
- 1 tbsp. olive oil
- 1 tsp each: dried oregano, basil, and rosemary
- 1/2 tsp thyme
- ground black pepper and salt to taste
Pour the olive oil on bottom of slow cooker, add chicken breasts, salt and pepper each breast, put sliced onion on top of chicken then put in all the dried herbs and garlic cloves. Pour in vinegar and top with tomatoes.
Cook on high 4 hours, serve over angel hair pasta.
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I’ve had a slow cooker for a number of years now and rarely use it. I have such a difficult time finding recipes that I think are healthy enough for my family. Well here’s one that I found at skinny Ms. that we loved-Polynesian Chicken! As far as the recipe goes, I did substitute Coconut Liquid Aminos for the Braggs that the recipe suggests. I also recommend cooking this for only 4 hours. If you have a corn allergy, just substitute potato starch for corn starch. This is a great dairy free, gluten free meal!
September is National Childhood Obesity Awareness Month. More than 23 million children and teenagers in the United States are overweight, and it’s estimated that obesity results in $14 billion per year in direct health care costs. The U.S. is doing its part to raise awareness of the obesity issue, and has provided a downloadable toolkit full of National Childhood Obesity Awareness Month resources. For more info, visit http://www.COAM-month.org.