Archive for the ‘Nutrition’ Category

5 Steps To Supermodel Slim

Posted by Jackie on January 13th, 2012

It’s so great to see supermodels these days who are healthy-looking and not stick-thin.

Sure, some models starve themselves to stay thin, but what about the rest of them? I wanted to know their secrets.

So I started doing a little research and stumbled upon some of the best-kept secrets in the modeling industry. And they all had one thing in common… boosting your metabolism.

Your metabolism is like your body’s inner personal trainer. It works 24 hours a day using calories as fuel to give your body the energy it needs. But as you get older, your metabolism slows down. This is what can account for stubborn excess fat even if you watch what you eat and exercise.

But thanks to the healthy supermodels, I now know a few tricks these smart women have up their sleeves that keep their metabolisms running at full speed.

Here are the top five ways to help you get your own super-charged, supermodel metabolism:

  1. Drink your water on the rocks. If you tend to drink cool or room temperature water, try throwing in some ice cubes. Everyone who knows me knows I love my water icy cold. By drinking ice water, you can bump up your metabolism because your body uses extra energy to heat it up. Don’t forget to drink water throughout your day either… many times you think you’re hungry when you’re really just thirsty.


  2. Spice it up! Next time you’re preparing a delicious dinner or going out to your favorite restaurant, pick a dish with a little extra spice. Black pepper, ginger, chili peppers and cinnamon all help accelerate your metabolism because they’re thermogenic. They raise your body temperature and help you drop the excesss fat a little faster.


  3. It’s tea time! Asian cultures have been onto the metabolism-stimulating qualities of green tea for thousands of years. Green tea works to keep your blood sugar in check and helps keep fat from being stored. It’s also a great natural appetite suppressant. But what’s even better about this lovely green beverage is that one of the components – ECGC – is also thermogenic. Have a couple of cups a day (skip the sugar and cream) and you’ll notice a difference.


  4. Eat… more! That’s right. You must eat, especially if you’re trying to drop a little weight. Eating more often helps your metabolism do its job. But you have to choose the right types of food. Do your best to stay away from processed foods and make sure you have some protein at each meal – don’t forget to load up on those veggies! Also try to scatter your meals throughout the day into five or six small ones, instead of three larger meals. This will keep your inner furnace constantly burning and your metabolism running high. 
    Extra tip: Eat before you become too hungry so you don’t eat everything in sight (yes, it’s happened to me!).


  5. Pump up the intensity. Swap out long, boring workouts for short bursts of progressively intense exertion — like in Dr. Sears’ PACE fitness program. PACE consists of short rounds of intense activity (think jumping jacks, pushups, lunges, etc.) followed by brief periods of rest. The best part is that your metabolism stays fired up even after you’re finished. In fact, your body will keep using up calories to recover from your workout for up to 24 hours.

Have a Youthful Day,

Jackie Silver's Signature

Jackie Silver

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The Beauty of Breakfast

Posted by Jackie on August 23rd, 2011

Busy schedules affect the way we eat, but here are some statistics to “chew on.” Nearly four in 10 adults usually skip breakfast, what’s been called “the most important meal of the day.” More than half of the breakfasts eaten by Americans every day are consumed in 10 minutes or less – usually alone – which is kind of surprising, since breakfast was rated the second-favorite meal of the day, after dinner, in a survey.

The National Weight Control Registry is a database of more than 5,000 people who have lost significant amounts of weight and kept it off for long periods of time. Seventy-eight percent of the people in the registry found that eating breakfast daily was an excellent weight-control strategy.

Cold cereal tops the list of most common breakfast foods, cited by 31 percent of those who eat breakfast. Where did the concept of cereal for breakfast originate? John Harvey Kellogg was a doctor in Battle Creek, Michigan, and an advocate of vegetarianism. He is best known for the invention of Corn Flakes cereal with his brother, Will Keith Kellogg, in 1897. John and his brother did not actually invent the concept of the dry breakfast cereal, though. That honor belongs to Dr. James Caleb Jackson, who created the first dry breakfast cereal in 1863, which he called Granula, probably the predecessor to what we now call granola.

Healthy Breakfast Tips:

  1. Start the day in a healthy way. It’s probably been 10 to 12 hours since you last ate, so use the first meal of the day to refuel with healthy food choices. Some studies have shown that having breakfast can actually boost your metabolism.

  2. Think outside the (cereal) box. Instead of opting for the usual cold cereal, try having vegetables for breakfast. If the thought of having veggies so early in the day is not appealing, try sautéing them and folding them into an egg-white omelet.

  3. Feed your brain. Researchers at the University of Health Sciences/Chicago Medical School did a study that compared three groups of normal weight adults. One group ate no breakfast, one group ate a healthy breakfast and the third group ate what is considered an unhealthy breakfast. Participants were tested for cognitive performance 30 minutes after mealtime, and then two hours and four hours later. Results confirmed that eating breakfast of any kind, even the unhealthy breakfast, was beneficial. Skipping breakfast consistently caused hunger and led to performance difficulties on tasks requiring concentration.

Have a Youthful Day,


Jackie Silver

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When Life Hands You Lemons

Posted by Jackie on March 30th, 2011

The simple lemon — available year-round and relatively cheap — offers all kinds of health and beauty benefits.

In fact, lemons have been prominent throughout history for the perks they offer. According to lore, the ladies of Louis XIV’s (1638-1715) court bit into lemons to keep their lips seductively red. Romans even valued the lemon as an antidote to all poisons.

Right now, California and Arizona produce around 95 percent of America’s lemon crop, according to Sunkist.com. The two major varieties of lemons are Lisbon and Eureka, but they’re so similar that even the experts have a hard time telling them apart. The Meyer Lemon, discovered by Frank N. Meyer in 1908, is thought to be a cross between a lemon and an orange or mandarin.

Regardless of name or origin, lemons are natural refreshers. There are many ways you can take advantage of their native properties. Enjoy the following lemony tips:

1) Highlight your hair. When I was growing up, my blond friends mixed lemon with a little salt and water and then let the sun naturally “streak” their hair. We brunettes never tried it, but I remember it worked well for blond hair. It can be drying, so I don’t recommend trying it too often.

2) Make lemonade. You know the old saying, “When life hands you lemons, make lemonade.” Squeezing lemon juice into your water can make it taste and smell better. If you don’t like too much tartness, add a little natural sweetener, such as stevia. You can also freeze lemon juice in ice trays and add those to your water — refreshing!

3) Liven up your veggies. After sautéing my veggies, I like to squeeze fresh lemon over them. This brings out the color and flavor. A little sprinkle of sea salt from the grinder adds just the right touch, too.

4) Thin your salad dressing. Cut salad dressing calories by thinning your serving with fresh-squeezed lemon juice. The dressing spreads more uniformly throughout your salad so you use less.

5) Remove cooking odors. If you rub your hands with lemons dipped in salt, it can help remove cooking odors like garlic, onions and fish. After all, what would you rather smell like – fish or lemons?

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Put a Little Spring in Your Skin

Posted by Jackie on March 8th, 2011

After such a cold and snowy winter, it’s nice to see some signs of spring: birds chirping away in the trees, daffodils and tulips popping up everywhere and heavy winter clothes finally making way for the new spring fashion. As you start to show off a bit more skin this season, make sure it looks as young as you feel.

If you’re looking for a way to “stop the clock” and rejuvenate your appearance (and who isn’t?), you definitely need to check out this letter from my good friend and mentor, Dr. Al Sears, M.D.

In his wellness clinic in South Florida, Dr. Sears has come up with a “nutrition secret” for your skin. It restores the fresh, taut skin you had in college by replacing the nutrients you may have lost over time.

I highly recommend it. I’m over 50 and I still look almost the same as I did at age 25!

Age 25
Age 50

You won’t want to miss a word of this …

Have a Youthful Day,


Jackie Silver

Your skin needs two things to be beautiful:

1. Water, and…
2. Good nutrition

But there’s a problem. As you age, your skin loses the ability to hold water and take in nutrients. That leads to dry, sagging skin.

Here’s the good news:

You simply need an effective way to keep water in your cells and get more of the nutrients you need.

About
Dr. Sears
A physician, author, physical trainer and researcher, Al Sears, M.D. is one of today’s leading voices in anti-aging medicine and natural health. Dr. Sears has seen over 20,000 patients at his thriving private practice, located in Royal Palm Beach, Florida.

Dr. Sears has written six books and over 500 articles on supplements, alternative medicine, anti-aging and skin. He also publishes the newsletters Health Confidential, Doctor’s House Call and Pure Radiance-Ageless Beauty. With the publication of The Doctor’s Heart Cure, Dr. Sears established himself as a leading authority on alternative and natural medicine.

He has since published High Speed Fat Loss in 7 Easy Steps, and a revolutionary theory of exercise, PACE: Rediscover Your Native Fitness. Thousands of readers credit Dr. Sears’ PACE program for their return to health and fitness.

Dr. Sears is a member of the American Academy of Anti-Aging Medicine and is Board Certified in Anti-Aging Medicine. He is also the founder and director of The Wellness Research Foundation, a non-profit organization involved in on-going original research to evaluate natural alternatives to pharmaceutical therapies.

Here at my clinic, I use a rejuvenating formula that restores youthful skin, without the chemicals that pollute your skin.

Here’s how it works:

Step 1 is protecting your skin from the sun, pollution, free radicals, and the destructive effects of aging.

When you were younger, it was much easier. Your skin had a natural resilience that kept you looking your best.

There are nutrients in your skin that protect cells from damage. One of the best is CoQ10. Turns out it’s not just good for heart health. You can use CoQ10 on your skin for a beautiful complexion.

CoQ10 helps your face look younger by restoring youthful energy levels inside the cell, and protecting against future damage.

In one study titled, “The Importance of CoQ10 for Anti-Aging Skin Care,” researchers showed how CoQ10 keeps older cells functioning more like younger cells. Their discovery was published in the medical journal Biofactors.1

Having younger cells means you look younger. But when your face isn’t protected, you start looking old before your time.

The sun, pollution, a poor diet, and other toxins in your environment attack your face in the form of “oxidative stress,” or “free radical attack.” Free radicals are electrons that break away and attack healthy cells.

And here’s the thing…

Free radicals hit each cell in your face 10,000 times a day. Now multiply that by the billions of cells in your face, and you can imagine what you’re up against.

Apply CoQ10, and the cells in your skin stay younger longer.

Cell line studies support it. A team of researchers in Japan found CoQ10 protected skin cells from death caused by oxidative stress.2

That means you have an effective way to look more vibrant and prevent future damage. It all boils down to giving your face the nutrients it needs to stay looking young.

But there’s more to CoQ10… it helps reduce the appearance of wrinkles, too.

Another team of scientists discovered CoQ10 decreases the appearance of wrinkle depth. So, instead of deep grooves in your face, CoQ10 helps make those wrinkles appear shallow and less noticeable.3

Step 2 for younger, more beautiful skin is water.

When your skin cells have enough water, they hold their shape. That means your skin feels taut and elastic.

The key is water… or more importantly, the nutrient that helps attract and retain water.

I’m talking about hyaluronic acid (HA).

Found in every tissue of your body, HA can hold 1,000 times its own weight in water. In your face, HA is essential. You find it in the gel-like matrix just below the surface of your skin. It surrounds the collagen fibers that give your face its shape.

When you’re young, levels of HA are high. And all the extra water gives your face that clean, firm shape.

But, like CoQ10 and other nutrients, levels of HA start to drop off as you get older. And the loss of HA makes your skin appear dry and wrinkly… even saggy and droopy.

HA puts back the water you lose with age.4 And that helps restore the tight, elastic shape you remember from your college days.

When you retain enough moisture and give your skin the nutrients it needs, college-age skin returns.

I’ve prepared a special formula to do exactly that for you. I’ve managed to put both CoQ10 and HA into a toner you apply directly to your face daily.

Simply wash your face and apply CoQ-Tone with a cotton ball or pad. That’s it.

You’ll start to see – and feel – the difference right away.

Unlike other toners, CoQ-Tone won’t dry your skin. It never feels greasy or oily, and it’s safe enough to use on very sensitive skin. It’s so gentle you can use it after you’ve had a facial, peel, or microdermabrasion.

Every morning, you’ll notice:

  • Better, brighter complexion
  • The appearance of more even color and better tone
  • No irritation or burning
  • Soothing, moisturizing quality with a smooth surface feel
  • Reduction in the appearance of blemishes
  • Smaller, tighter pores
  • Tight, elastic skin

And you’ll look great.

Water and good nutrition means younger, more beautiful appearing skin.

Until now CoQ-Tone was only available to my patients.

I want you to feel this for yourself.

Click here and get your CoQ-Tone right NOW.

To Your Good Health,

Al Sears, MD


1 Prahl, S., et al, “Importance of CoQ10 for Anti-Aging Skin Care,” Biofactors 2008;32(1-4):245:55
2 Muta-Takada, K., et al, “CoQ10 Protects Against Oxidative Stress-Induced Cell Death,” Biofactors Sept.-Oct. 2009;35(5):435-41
3 Hoppe, U., et al, “CoQ10, A Cutaneous Antioxidant and Energizer,” Biofactors 1999;9(2-4):371-8
4 Price, RD, Berry, MG, Navsaria, HA, “Hyaluronic Acid: The Scientific and Clinical Evidence,” J. Plast. Reconstr. Aesthet. Surg. Apr. 25, 2007

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Power Up with Protein

Posted by Jackie on February 1st, 2011

Those guys in the gym slurping down their protein shakes might actually be onto something.

In a recent study, Italian researchers from Brescia University, led by Professor Enzo Nisoli, found that adding protein powder to the diet of mice allowed the rodents to live 12 percent longer than mice that ate a “normal” diet.1

This research hasn’t been tested on humans, but it would translate to the equivalent of being able to live 10 years longer.

The mice were given a protein “cocktail” that included amino acids like leucine, isoleucine, and valine (three of the 20 amino acids that make up proteins).

“Our study offers a rationale for deeply exploring the role of amino acids in prevention and control of age-related disorders in humans,” the study states.

“I think our data warrants a recommendation that middle-aged people start taking these supplements,” says Professor Nisoli.

As we age, we lose lean body mass (LBM) and that’s important because it is the most active tissue. Its loss influences basal metabolism, which declines with age, and total body water, which also declines with age. Loss of LBM also contributes to the loss of muscle strength, which is noted to decline by about 8-16 percent per decade after approximately 50 years of age, according to the University of California Academic Geriatric Resource Center.2

Most protein shakes are sold in health-food stores and on the Internet. Body builders use them to maintain muscle and improve endurance.

Here’s a great recipe for a quick and easy protein shake:

• Combine one scoop of vanilla protein powder with four ounces of milk.
• Add four ounces of water (or, if you don’t want to drink a “thick” shake, use eight ounces of water).
• Add a half cup of frozen blueberries and half cup of frozen strawberries.
• Blend and enjoy!

As always, consult your healthcare provider before starting any supplementation program.

Have a Youthful Day,


Jackie Silver

1 Cell Metabolism, 12(4): 362–372
2 “Module Supplement: Musculoskeletal system; Changes in Muscle with Age,” University of California Academic Geriatric Resource Program, http://agrc.ucsf.edu/supplements/musculoskeletal/06_muscle_age.html

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This Superhero Fruit Detoxifies

Posted by Jackie on January 4th, 2011

Did you know eating a simple grapefruit can help you melt fat, detoxify your body and control your blood-sugar levels?

That’s why this multipurpose fruit is a superhero in the anti-aging world.

According to botanists, the grapefruit is an accidental hybrid between the pummelo and the orange. But, no matter how it came into being, I’m just glad it did. Not only is the luscious grapefruit known for its fat-burning enzymes, it also has several other excellent benefits.

Anti-aging physician (and my mentor) Al Sears, MD, is also a big fan of grapefruit. “Grapefruit contains a flavonoid called naringenin. It’s what gives grapefruit its bitter taste. It’s also a potent antioxidant. And that’s the secret to grapefruit’s cleansing power. It binds to toxins and helps flush them from your body,” he explains.

Dr. Sears also maintains that naringenin can increase your body’s insulin resistance to help prevent diabetes. Plus, it can reprogram your liver to melt excess fat, instead of storing it.

On top of that, a study by Scripps Clinical Research found the fiber in grapefruit helps with the digestion of carbs. In turn, this helps stop spikes in your blood-sugar levels.1

Dr. Sears says, “This effect that grapefruit has to remove toxins from your body can be made more powerful when combined with a fast. What I mean is, you only eat grapefruit for a day. Grapefruit makes the fast much easier because you get some carbohydrates, some bulk in your intestines and some fiber. And I don’t find it difficult. If I’m hungry, I just eat more grapefruit.”

According to the Florida Department of Citrus, one medium grapefruit has four grams of dietary fiber. Some of that is soluble fiber (pectin), which helps support healthy cholesterol levels. Dietary fiber also keeps you feeling full for longer, meaning you eat less overall. In fact, half a Florida grapefruit has more fiber than one cup of popcorn!

You can find fresh Florida grapefruit from January through April, its peak season. And, 100-percent grapefruit juice is available year-round.

If you want to melt fat, get rid of toxins and charge up your antioxidants this winter, why not give grapefruit a try?

Have a Youthful Day,


Jackie Silver

Grapefruit may conflict with some pharmaceutical medications, so consult your caregiver if you’re taking any medications.

1 Mulvihill, E., Allister, E., Sutherland, B., et al, “Naringenin Prevents Dyslipidemia Apolipoprotein B Overproduction, and Hyperinsulinemia in LDL Receptor–Null Mice With Diet-Induced Insulin Resistance,” Diabetes 2009

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African Bush Mango, Anyone?

Posted by Jackie on December 21st, 2010

When I consider trying a new supplement, I don’t take the decision lightly.

Those who know me know I place tremendous value on my health. I make it a point to use natural, organic products and foods because they help me feel and look my best.

So, when I came across the weight-reduction supplement Primal Lean, I eyed it with a fair bit of scrutiny.

I’m extremely skeptical of all the gimmicks and potions that come from the weight-reduction industry. After all, I’m not about to risk my health on something that comes with any kind of danger.

But, that’s why Primal Lean actually impressed me.

For starters, it’s a completely natural supplement blend. One of the key ingredients is Irvingia Gabonensis, also known as African mango extract. The Irvingia Gabonensis tree grows in West Africa where they call it the “bush mango.” Locals of the area celebrate the delicious fruit the tree bears, which are similar to the mangoes most of us know and enjoy.

The fruit may be good, but it’s the seeds inside that are really worth noting. Studies have shown these little seeds actually help melt fat and curb appetite – naturally.

In one double-blind study, researchers found that subjects who took a twice daily dose of Irvingia Gabonensis not only dropped weight, but also reduced body fat, ramped up their metabolisms, and saw their cholesterol go down.1

Incredibly, it gets even better. A second study demonstrated Irvingia Gabonesis actually helps control your appetite. When study participants followed a strict, low-calorie diet while also taking this natural supplement, they were spared the urge to eat more.2

Apparently, Irvingia Gabonesis slows your digestive processes, meaning you stay full for longer. And, just like the first study, subjects also melted fat and lowered their cholesterol levels.

With proof like this, I can honestly say I’m impressed with Primal Lean.

To learn more, click here…

Have a Youthful Day,


Jackie Silver

1 Ngondi, J. L., “The effect of Irvingia gabonensis seeds on body weight and blood lipids of obese subjects in Cameroon,” Lipids in Health and Disease 2005; 4:12
2 Oben, Julius E., “The use of a Cissus quadrangularis/Irvingia gabonensis combination in the management of weight reduction: a double-blind placebo-controlled study,” Lipids in Health and Disease 2008; 7:12

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The Not-So-Common-Cucumber

Posted by Jackie on August 24th, 2010

Dear Beauty Conscious Reader,

These days, people are looking for more natural ways to solve everyday problems. Today, I want to tell you about a versatile “vegetable” that does double and triple duty in the world of beauty.

I’m talking about the cucumber!

While you might think of a cucumber as a vegetable, it’s actually a fruit. It originated in India, where it has been grown for 3,000 years.1 And according to the U.S.D.A., Florida produces the most cucumbers in the United States.2

Fresh cucumber is a great source of vitamins and minerals including vitamin C, vitamin K, potassium, vitamin A, vitamin B6, thiamin, folate, magnesium, and phosphorus. It’s also a good source of dietary fiber.3

Here are three ways you can use the versatile cucumber for aging backwards:

1. Got puffy eyes? Relaxing with cold cucumber slices over your eyes has been shown to help relieve puffiness. It’s really the cold temperature that does the trick. Cold constricts the blood vessels, which reduces the flow of fluid into soft tissue. You can also use chilled, used tea bags… but who can resist that spa-like scent of a cucumber?

2. If you’re a “snacker,” you’ll love this one: Though mostly water, cucumbers are actually quite filling and have very few calories. A half cup of raw, unpeeled cucumber slices has only 8 calories! So, go ahead… splurge and have a whole cup. Or, try this delicious side dish:

Sweet ‘N Sour Cucumbers

  • Peel and slice two large cucumbers and one onion and place them in a large bowl.
  • Pour in enough rice vinegar to almost cover them.
  • Add one tablespoon of organic sugar (or stevia) and a pinch of salt.
  • Let marinate in the refrigerator for 24 hours, stirring every so often.
  • Enjoy guilt-free all day!

3. Try this refreshing drink – it will probably remind you of your favorite spa: Thoroughly wash one cucumber and one lemon. Slice the cucumber (peeled or unpeeled) and the lemon into very thin slices. Then add three or four slices of each to filtered water. Enjoy with or without ice.

Alternatively, chop the cucumber and lemon into small pieces and place them in an ice tray. Pour filtered water over the fruit and freeze. Use the ice cubes to “spa” up your water.

Have a Youthful Day,

Jackie Silver

  1. crop.scijournals.org/cgi/reprint/42/6/2174.pdf
  2. http://www.ers.usda.gov/briefing/Vegetables/readings.htm
  3. University of Florida, IFAS Extension
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“Super Fruit” Scent for Aging Backwards

Posted by Jackie on May 25th, 2010

Dear Beauty Conscious Reader,

You may not see grapefruit mentioned in the typical list of “super fruits,” but it is one of my Aging Backwards champions.

The versatile grapefruit has a whole host of benefits – not just for health, but also for beauty. That’s what I call multi-tasking!

For starters, grapefruit is loaded with Vitamin C, one of the most powerful antioxidants for scavenging and destroying free radicals in the body. Free radicals are known to damage cells, DNA, and proteins in the body. That’s a fast track to aging. Vitamin C helps by playing a key role in collagen production, the principal protein of the skin. And having good skin translates to looking more youthful.1

Grapefruits are high in phytonutrients, which scientists are finding out contribute to good health and fight cellular damage.2 Remember, it’s that pesky cellular damage that can contribute to premature aging.

And you know that so-called “Grapefruit Diet?” Well, it turns out it really works! A study conducted by the Nutrition and Metabolic Research Center at Scripps Clinic found that the simple act of adding grapefruit and grapefruit juice to your diet could result in weight reduction. On average, study participants who ate half a grapefruit with each meal dropped 3.6 pounds, while those who drank a serving of grapefruit juice three times a day dropped 3.3 pounds. Many of the people in the study lost more than 10 pounds in 12 weeks.3

There’s more…

According to Dr. Alan Hirsch, a board-certified neurologist and psychiatrist and founder of the Smell & Taste Treatment and Research Foundation in Chicago, the scent of pink grapefruit makes a man perceive a woman as six years younger than her age.4 Other scents applied to middle-aged models had no effect, Hirsch said, including broccoli, pumpkin pie, banana, cucumbers, and spearmint leaves. It doesn’t work the other way around, though. The study also found that pink grapefruit’s aroma has no effect on a woman’s perception of a man’s age.

Before you cut up a pink grapefruit and splash the juice around, check out these Aging Backwards grapefruit tips:

  1. Instead of adding a lemon wedge to water, why not try a grapefruit wedge instead? Refreshing!
  2. Freeze pink grapefruit juice in ice trays and add a couple of cubes to your water for a refreshing, calorie-busting drink.
  3. Try a citrus foot soak. Add a quarter cup of pink grapefruit juice to a half-filled bathtub or one of those foot soaker tubs and immerse your feet for 10 to 15 minutes. Ah, so relaxing and all-natural.
  4. Enjoy it grilled. Looking for new ways to enjoy grapefruit? Grill it! Just cut a pink grapefruit into halves and grill or broil until lightly browned. If you like it a little sweeter, add a pinch of organic sugar before cooking.

In Arizona and California, the peak season for grapefruit is January to June, but in Florida and Texas, the season is October to June. The U.S. also imports grapefruit from other countries in the off-season, so you can enjoy grapefruit all year long.

Have a Youthful Day,

Jackie Silver

  1. Bienkowski RS, Baum BJ, Crystal RG. “Fibroblasts degrade newly synthesised collagen within the cell before secretion.” Nature 1978;276:413-6.
  2. Yao LH, Hiang YM, Shi J, Tomas-Barberan FA, Datta N, Singanusong R, Chen SS. “Flavonoids in food and their health benefits.” Plant Foods for Human Nutrition. 2004;59:113-122.
  3. http://www.medicalnewstoday.com/articles/5495.php
  4. Levesque, WR. “Grapefruit scent has romantic effect, study finds,” St. Petersburg Times, 6/27/05. Accessed online: http://www.sptimes.com/2005/06/27/Business/Grapefruit_scent_has_.shtml
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Menu Makeover

Posted by Jackie on April 27th, 2010

Just about any recipe can be lighter by making a few changes to the ingredients. Here is a recipe for Traditional Lasagna and a revised Aging Backwards Lasagna recipe. Enjoy!

Traditional Lasagna

  • One jar of tomato sauce, such as Ragu (1 lb., 10 oz.)
  • One box of lasagna noodles
  • 1 lb. Polly-O Ricotta Cheese
  • 1 egg
  • 6 oz. sliced Mozzarella cheese
  • 1 cup shredded Parmesan Cheese
  • 1/2 cup fresh parsley, finely chopped
  • 1 tsp. fresh Basil, chopped
  • 2 tbsp. olive oil
  • Black pepper (dash)
  • Salt (dash)
  • 13 x 9 inch aluminum baking pan (do not use a dark pan)

In a large bowl, combine the following: 1 lb. Ricotta cheese, 1 egg, 1/2 cup Parmesan cheese, 1/4 cup of chopped parsley, salt, pepper and basil. Mix well with a fork and set aside to use as FILLING. Fill a large sauce pan with water, add dash salt and olive oil, bring to a boil. Gently add lasagna noodles lengthwise. When soft, stir noodles very gently so they do not tear. Cook noodles 12 minutes. Drain noodles gently, leaving about one inch of water in bottom of the pan (easier removal of noodles). Preheat oven to 350 degrees. Heat one cup of tomato sauce in medium saucepan on low. Place baking pan on counter and start layering ingredients: Spoon some tomato sauce (from jar) into the bottom of the pan and spread thinly. Lay three noodles side by side over sauce to fit pan. Drop teaspoonfuls of the FILLING over noodles, spaced about 2 inches apart. Lay mozzarella strips about 2 inches apart over FILLING and noodles, layering cheese across the noodles to “glue” them together. Now, spread a thin layer of sauce over mozzarella and sprinkle with parmesan cheese. Repeat this four times, ending with a layer of noodles. Cover pan tightly with aluminum foil, place in center of preheated over and cook 45 minutes. Uncover and cook additional 10 minutes. Let sit at room temperature for ten minutes. Cut a square, put on individual plate and top with tomato sauce (heated), sprinkle with Parmesan and chopped parsley and garnish with a sprig of parsley on the side. Serve and enjoy!

Aging Backwards Lasagna

  • One large jar of organic tomato sauce
  • One box of whole wheat lasagna noodles
  • 1 lb. Polly-O Fat Free or Light
  • Ricotta Cheese
  • 1/2 cup egg substitute
  • 6 oz. sliced reduced fat Mozzarella cheese
  • 1/2 cup shredded Parmesan Cheese
  • 1/2 cup fresh parsley, finely chopped
  • 1 tsp. fresh Basil, chopped
  • 1 tbsp. olive oil
  • Black pepper (dash)
  • Salt (dash)
  • 13 x 9 inch aluminum baking pan (do not use a dark pan)

In a large bowl, combine the following: 1 lb. Fat Free or Light Ricotta cheese, egg substitute, 1/4 cup Parmesan cheese, 1/4 cup of chopped parsley, salt, pepper and basil. Mix well with a fork and set aside to use as FILLING. Fill a large sauce pan with water, add dash salt and olive oil, bring to a boil. Gently add whole wheat lasagna noodles lengthwise. When soft, stir noodles very gently so they do not tear. Cook noodles according to package directions. Drain noodles gently, leaving about one inch of water in bottom of the pan (easier removal of noodles). Preheat oven to 350 degrees. Heat one cup of tomato sauce in medium saucepan on low. Place baking pan on counter and start layering ingredients: Spoon some tomato sauce (from jar) into the bottom of the pan and spread thinly. Lay three noodles side by side over sauce to fit pan. Drop teaspoonfuls of the FILLING over noodles, spaced about 2 inches apart. Lay reduced fat mozzarella strips about 2 inches apart over FILLING and noodles, layering cheese across the noodles to “glue” them together. Now, spread a thin layer of sauce over mozzarella and sprinkle with parmesan cheese. Repeat this four times, ending with a layer of noodles. Cover pan tightly with aluminum foil, place in center of preheated over and cook 45 minutes. Uncover and cook additional 10 minutes. Let sit at room temperature for ten minutes. Cut a square, put on individual plate and top with tomato sauce (heated), sprinkle with Parmesan and chopped parsley and garnish with a sprig of parsley on the side. Serve and enjoy!

Be sure to click on Downloadables to get your printable Menu Makeover.

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