Low Fat Vegetable Lasagna

Source: lowfatcooking.about.com

Course: Main Course

Serves: 8

Ingredients

• 2 tsp olive oil
• 1 garlic clove crushed
• 1 medium onion finely chopped
• 1 1/2 cups cremini mushrooms sliced
• 1 celery stalk chopped
• 1 medium carrot diced
• 1 medium zucchini chopped
• 1 Red Bell Pepper chopped
• 1 28-ounce can crushed tomatoes
• 2 tbsp tomato paste
• 1 tsp oregano or mixed Italian herbs,
• Freshly ground black pepper
• 2 handfuls baby spinach salad leaves roughly chopped
• 1 15-ounce tub ricotta low fat
• 8 -ounces lasagna noodles
• 1 cup shredded mozzarella cheese low fat

Directions

1. Heat oil in a large saucepan. Sauté garlic for 1 minute, followed by onion, mushrooms, celery, carrots, zucchini and squash. Cook Noodles Separately. Gently sauté for 10 minutes until vegetables are softened yet still firm. Add tomatoes, tomato paste, herbs and some black pepper. Bring to a boil, then reduce to a simmer for 10 minutes. Stir in spinach.
2. Spread a cup of sauce on the bottom of the baking dish. Top with noodles, followed by half the ricotta cheese; add another layer of sauce, followed by noodles and remaining ricotta cheese. Continue with remaining noodles and sauce, ending with sauce. Top with mozzarella and bake for 30 minutes.

Amount Per Serving
Calories: 303
Fat: 37
Cholesterol: 42
Sodium: 461
Carbohydrate: 51
Fiber: 5
Protein: 16

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]]> http://www.davidwhilton.com/vegetarian-lasagna/feed/ 0 http://www.davidwhilton.com/insanity-the-asylum-review/ http://www.davidwhilton.com/insanity-the-asylum-review/#comments Wed, 06 Mar 2013 07:10:53 +0000 David http://www.davidwhilton.com/?p=742 I did The Asylum following P90X2 because my Team Beachbody coach recommended it over Insanity due to Asylum’s resistance training elements.

This 30 day program helped me continue the core work I had started in P90X2 and I probably could not have completed these workouts if I had attempted them after doing just P90X.

Since many of my customers were doing Insanity, I did eventually do the 60 days of Insanity as well as Asylum Volume 2, yet I will still go back and do this Asylum: Volume 1 workout again to compare my results.

The workouts are very difficult and the final “overtime” workout was beyond my capacity even after I had completed the 30 days. It was very helpful in preparing me for tennis and basketball.

If you decide you want to try Asylum, you will get the “Pure Contact” workout at no charge when you use this link: Purchase Insanity: The Asylum – Volume 1

If the video above does not play properly, click the link below:
Shaun T’s Advice For Week 1 Of Insanity

Body Beast is now available! For those that have been wondering how to gain weight, Body Beast offers to help produce 10 pounds of muscle in 90 days.

This is the first and only all-encompassing bodybuilding, nutrition, and supplement systems on the market. And it’s designed to do one thing: get you BIG. Commit to the program for 90 days and world-class bodybuilder Sagi Kalev can help you pack on 10 pounds of pure muscle.

Five Things You Need To Know About Body Beast:

• Sagi Kalev, The creator of Body Beast, competed in numerous bodybuilding competitions, and won two “Mr. Israel” titles, among others uses a steroid-free approach to bodybuilding.
• Dynamic Set Training is a breakthrough in sports science. By using Single Sets, Super Sets, Giant Sets, Progression Sets, Drop Sets, Tempo Sets, and more, with added resistance, it is designed to exhaust the muscles, activate more muscle fibers, and naturally boost testosterone levels beyond what’s been possible before in a home training system.
• Sagi Kalev also provides quick, simple-to-prepare, delicious meals that will help pack on the muscle—fast.
• A supplement system developed specifically for Body Beast puts you on the fast track to achieving the physique that millions of men dream of but fail to achieve due to lack of proper supplementation.
• Body Beast uses natural supplements for accelerated and explosive results.

Get your Body Beast equipment with a Deluxe Kit:

• Base Kit comes with 12 raw, take-it-to-the-edge workouts. You’ll also get a Program Guide, including an extensive Nutritional Plan with recipes and supplement instructions, a workout calendar, and a network-exclusive workout DVD “Lucky 7.”
• Deluxe Kit “Huge” includes everything in the Base Kit. Plus, you get a 30-day supply of both Beachbody Hardcore Base Shake and Beachbody Fuel Shot, the bonus DVD “Tempo,” and the network-exclusive workout DVD “Lucky 7.”
• Deluxe Kit “Beast” includes everything in the Base Kit. Plus, you get a 30-day supply of Beachbody Hardcore Base Shake, Beachbody Fuel Shot, Beachbody M.A.X. Muscle Acceleration Xtreme Creatine, and Beachbody Super Suma, the bonus DVD “Tempo,” and the network-exclusive workout DVD “Lucky 7.”

“You find the focus at home and you go and you live in it.  You have to push  If you don’t push yourself past your barriers, there’s no way you’re gonna progress!  The work doesn’t start until you get tired.”  Shaun T.

“The more tired you feel while doing this workout, it’s gonna make you a better athlete because you have the obstacles and again if you can get around obstacles while being completely tired and your body breaking down, it will make you the best athlete that you can  ever be, and if you are not an athlete, you can wear a shirt that says I’m an athlete after you finish this workout.”  Shaun T. during Speed & Agility warm up.

“You have to gain the control. A coach can only give lessons, an athlete can instill them in themselves so you gotta go.” Shaun T. during Speed & Agility “Heisman Tap.”

“I’m not there to count for you so if you cheat on yourself… Hey… only you know…. but only you know whether you improved or not.” Shaun T. – during Day One Beachbody Insanity: The Asylum Athletic Performance Assessment

“You find the focus at home and you go and you live in it.  You have to push  If you don’t push yourself past your barriers, there’s no way you’re gonna progress!  The work doesn’t start until you get tired.”  Shaun T.

“The more tired you feel while doing this workout, it’s gonna make you a better athlete because you have the obstacles and again if you can get around obstacles while being completely tired and your body breaking down, it will make you the best athlete that you can  ever be, and if you are not an athlete, you can wear a shirt that says I’m an athlete after you finish this workout.”  Shaun T. during Speed & Agility warm up.

“You have to gain the control. A coach can only give lessons, an athlete can instill them in themselves so you gotta go.” Shaun T. during Speed & Agility Heisman Tap.

Insanity: The Asylum – Speed & Agility

Speed & Agility Workout:

1. Agility Heisman – Lean into your plant foot and get your inside knee up.
2. High Speed – High Knees Jump Rope -
3. Criss Cross Jump Rope – Use core to stay in one spot
4. 1-2 Scissor Jump Rope – This took some practice for me
5. Agility Heisman with Tap
6. Agility Toe Taps – Engage your lats!  Tuck hips under and squeeze core tight.
7. End of Warm Up
8. Water Break
9. Stretch – If you can not touch your toes, do Relief every day to get flexibility back.
10. Mountain Climber Progression – Use your core to keep palms on the floor.
11. Forward / Back Agility – Alternate lead foot after 30 seconds. – Abs, Abs, Abs
12. Moving Push Up Progression – pretend a penny is in-between your knees when jumping in
13. In & Out Agility w / Hop – You are touching twice on the outside than a quick tap on the next rung inside the ladder.
14. Mountain Climber – Personal choice on level - Use more speed on lower levels. This gets me winded every time.
15. Agility Sequence – Use core in the air to rotate
16. Moving Push Up Progression Jump Into Ladder – It’s all in the lower abs. Add speed as you get better.
17. Water Break
18. In & Out Abs Progression
19. Stationary Criss Cross – Squeeze inner thighs when you’re crossing
20. Agility Bear Crawls – Keep your butt down like you are crawling through sand
21. Agility Stork Touch – Touch with outside hand for additional difficulty.
22. In & Out Abs Progression
23. Criss Cross / Power Jump – Land Softly – Advanced move has no double hops and core pulls legs up after the jump
24. Bear Crawl / V Push Up – Do 5 Push Ups
25. Agility Touch Squats – This is Active Recovery – Touch where your feet just were
26. In & Out Ab Progression – Keep knees inside elbows.
27. Criss Cross Moving Power Jump
28. Agility Bear Crawl / Tricep Ball – 5 push ups each lap – Bear Crawl has been most difficult for me
29. Water Break before Power Round
30. Agility Hop Scotch
31. Agility Hurdle Drill – Pop that hurdle leg with your core
32. Agility Dual Hops
33. Agility Plank – Go for speed
34. Agility Shoulder Taps – Shoulder taps, not bicep taps.  Go for 5 rounds
35. Water Break
36. Stretch

Tools Used:

• Speed Rope (not required)
• Agility Ladder (required)

If you decide you want to try Asylum, you will get the “Pure Contact” workout at no charge when you use this link: Purchase Insanity: The Asylum – Volume 1

The Asylum Athletic Performance Assessment will test your speed and agility as well as your strength vs. the P90X Fit Test which evaluates your strength.

Insanity: The Asylum Exercise Workout

Nine Exercises Testing Speed & Agility:

1. Agility Heisman – Don’t worry if you mess up… Keep moving (trainers average  10-16)
2. In & Out Ab Progression – (trainers average 38-45)
3. Lat Push-Ups or Pull-Ups
4. Mountain Climber Switch Kicks – Hardest Move – (trainers average 55-92)
5. Agility Shoulder Taps – Keep butt down – Not Bicep Touches (trainers average 6)
6. X Jumps – Bend your knees – “You don’t want to rip your hamstrings” – (trainers average 24-40)
7. Moving Push-ups – (trainers average 5-7)
8. Agility Lateral Shuffle – Speed training assessment (trainers average 12-15)
9. Agility Bear Crawl – Get knees close to the ground

Tools Used:

• Speed Rope (not required)
• Agility Ladder (required or use tape)
• Chin-Up Bar (required or substitute dumbbells)

If you decide you want to try Asylum, you will get the “Pure Contact” workout at no charge when you use this link: Purchase Insanity: The Asylum – Volume 1

A.  There are a few common reasons for no weight loss or even weight gain during the initial weeks of a new exercise program.

• First, consider the possibility that you are gaining muscle.  Are your clothes fitting better?  Do you feel tighter in the cage?  Do you have a body fat caliper?  Your weight is only one component of measuring progress.
• Second, look at your calorie intake.  You can use a free program like myfitnesspal.com to ensure you are accurately estimating your intake.
• Third, are you eating breakfast and every three hours?

Q.  What is the fastest  way to gain muscle mass?

A.  Check out Beachbody’s new Body Beast program.

I also added this 60 second video to show how the two part plastic anchor works:

Leave some rope beyond the anchor when you cut the excess just incase you want to make the jump rope a bit longer later on.

Ceiling Height:

Some have been able to do squat jump roping with 8′ ceilings, yet 9′ ceilings are a minimum for those up to 6 feet tall.

Care:

If you need to lubricate the anchors, avoid petroleum based products like WD-4o and instead opt for silicon lubricants.

More Asylum Tips While Doing Your Work Out Exercises:

My Asylum Experience

If you decide you want to try Asylum, you will get the “Pure Contact” workout at no charge when you use this link: Buy Insanity: The Asylum – Volume 1