Fit vs. Fat

Fit vs. Fat: Which Matters More for Longevity? article in Time Magazine states that there is more to being healthy than just watching the scale.  So, what to do to decrease your health risks?  Get moving & incorporate more physical activity in your daily routine.  Start slow with just 20 minutes of walking per day.  Wear a pedometer to challenge yourself to meet the 10,000 steps goal.  Write a list of all the opportunities you have to be active & choose one for each day.  Some could include: walking before work or during your lunch break, taking the stairs instead of the elevator, or even parking farther when going shopping!

Do you know if you are fit?

 

HNT Indiana Class to Start: Tuesday in Noblesville

HNT Indiana is looking to begin another Foundation Class in January 2012.  If you are interested in being a part of our weight loss program and live near the Noblesville, Fishers, Indianapolis, Carmel, Cicero, Kokomo areas please contact our office at 317.489.4817 or view our calendar for our available free information sessions.

We hope to be able to assist you in your journey with health and weight management!

        

In Season: Winter Squash

Winter Squash is in season! What is it, what do you do with it, how do you select it?  All great questions for these vegetables that are delightful to look at but intimidating to fit in your meal plan.  Butternut squash, spaghetti squash, and pumpkin are the most common of the winter squash family, but calabaza, blue or golden hubbard, acorn, kabocha are other varieties of this plentiful squash.

image source: www.ecoki.com

How to select winter squash at the grocery store is an important task for the product it produces.  Also, look at these recipes: 10 Ways to enjoy Butternut Squash to find ways to incorporate this excellent source of vitamin A & C and good source of fiber, potassium and magnesium.

 

10 Ways to Spice Up a Party with Fruits & Veggies

Fruits & Veggies More Matters (FVMM) is a National Campaign to encourage Americans to include more fruits and vegetables in their meal plans.  Regarding the Holidays, here are 10 ways that FVMM suggests spicing your party up with fruits & vegetables!

10. A Healthy Dessert
9.  Meat Substituitions
8.  Fruity Condiments
7.  Healthy Appetizers
6.  Be Prepared for Guests
5. Create a New Tradition
4.  Add Some Sparkle
3.  Healthy Snacks & Gifts
2.  Trays of Crudites
1.  Decorate & Enjoy

For more details on each tip, visit the Fruits & Veggies More Matters Website via this link!

 

Christmas Survival Tips!

This time of the year is very challenging for most people.  A study published by the New England Journal of Medicine noted that most Americans appear to gain only one pound during the holidays which is better than most people think actually happens.  However, this one pound is never lost after the holidays are over.  Therefore, over several years weight accumulates! 

In order to maintain during the holidays, you may need a few tips in your back pocket:
1) Decide to attend only the parties or events that you MUST go to (ie. family gatherings, other one time ever events like an awards banquet) and steer clear of the ever-so-famous indulging typical events (ie. cookie exchanges, progressive dinners, or buffets). 
2) Take a fruit or vegetable tray to the functions that you do attend.
3) Avoid hoovering around the food all. day. long. Better yet, don't allow food with in an arms span!
4) No matter what still track calories.
5) Make a list & stick to it while grocery shopping.  The "special" goodies that are out can be too tempting for our own good.
6) Start a new tradition by doing a 5k run/walk or some other form of physical activity around Christmas.  There are tons of runs specifically in the month of December: "Sleigh Bell 5k", "St. Nix Six", "Frostbite 5k", "Jingle Bell Run", "Gingerbread Pursuit", "Santa Hustle" and these are just in the Indiana area.  Google your state and 5k races to see which are available near you.

These tips can be applied to any other "special" time of the year when food is abundant & temptation is high.  Don't fall into gaining one pound and not losing it after the season is done and over!

Don't know how to start? Contact Us we can help.

2012 National Nutrition Month

The American Dietetic Association announced its' 2012 theme for March, National Nutrition Month, "Get Your Plate in Shape".  Stay tuned for more information about how to get your plate in shape!

 

2011 Indiana Thanksgiving Special

We had a great time this year at our annual all Indiana HNT Holiday Special.  This year we discussed the topic of starting "New Traditions" and how important that idea is for leaving a legacy of good health.  We spent some time estimating the calories in 2 average Thanksgiving meals to provide insight on the amount of calories that are typically consumed during this time of the year.  We came up with 1 meal that was well over 2,000 calories and the other over 3,200 calories!!

After acknowledging the amount of calories in the foods we eat we discussed what New Traditions could be put in place.  Eliminating, Substituting, or Modification are 3 strategies discussed in relation to the foods or traditions that are in place around this Holiday Season.  Using one of the three when needed can save calories here and there an make it easier to maintain or continue to lose during a time when most people are gaining!

Here are a few pictures from the event:

HNT Indiana Staff: Chelsea, Sheila, Christina with Baby Kherington born 10.24.11, & Roxanne

Our patients estimated the calories in these 2 Holiday meals-mashed potatos, turkey, pie, noodles, casseroles, etc! One was roughly 3,200 calories & the other was around 2,300 calories.

Our 3rd annual clothing swap was a hit with tons of nice and gently used items to take home. Free shopping!

Best of all, enjoying the company of our patients. Some who traveled quite a distance to be at the Holiday Special.

Discussing "New Traditions"

       

Substitutes for Saturated Fats

The Dietary Guidelines for Americans tell us to limit saturated fat and replace it with either monounsaturated (MUFA) or polyunsaturated (PUFA) fats.  These guidelines tell us that if we eat less than 10% of calories from saturated fat and choose MUFA's & PUFA's we will have a lower risk of cardiovascular disease. 

It's the holiday season where baking and cooking is at full throttle. What ingredients do you use when you bake? Are they good for you? Do you know the details or do you care?  Looking at some of the favorite seasonal cookies: chocolate chip, sugar cookies, roll out butter cookies, etc. or other holiday dishes (casseroles, breakfast dishes, etc) they all contain some form of saturated fat. 

Here are some simple swaps to help you limit your saturated fat intake this holiday season.  If the recipe calls for...then use this instead...

Butter...soft spread (margarine)

Whole milk...skim, 1% or 2%

Whole evaporated milk...evaporated skim or reduced-fat milk

Regular mayonnaise...reduced-fat mayonnaise or low fat yogurt

Chocolate chips...dried cranberries

Whipping cream...imitation cream made wit fat-free milk

Sour cream...1% or fat-free sour cream or pain, low-fat yogurt

Cream cheese...light or fat-free cream cheese

Whole-milk cottage cheese...reduced-calorie, low-fat or fat-free cheese

Eggs...2 egg whites per egg or 1/4 cup egg substitute per egg

Bacon or breakfast sausage...lean Canadian bacon, turkey bacon or lean ham

Meat or poultry...seafood such as salmon, tuna, trout or tilapia

1 pound Ground beef...1/2 pound extra lean (90%) ground beef & 14 ounce can of lentils/beans

Here are more substitutions to guide you in your seasonal baking/cooking!

These simple swaps are sure to help you lower saturated fat intake during the holiday season without compromising taste.

What is a Vegetable? Pizza is NOT a Vegetable!

Freedictionary.com states this for the definition of a vegetable:

veg·e·ta·ble (vjt-bl, vj-t-) n.

1.

     a. A plant cultivated for an edible part, such as the root of the beet, the leaf of spinach, or the flower buds of broccoli or cauliflower.

     b. The edible part of such a plant.

     c. A member of the vegetable kingdom; a plant.

adj.

1. Of, relating to, or derived from plants or a plant.

2. Suggestive of or resembling a plant.

3. Growing or multiplying like plants.

Now, I ask...is pizza a vegetable?  Let's break down the components of pizza starting with it's base or crust.  The crust is not a vegetable as it is made from dough (flour and yeast).  Then comes the tomato paste.  This is where it gets a little sticky and where the U.S. Government has failed when it comes to regulations.  The law put in place allows 2 Tbsp (the amount typically used/slice) to be considered a vegetable.  The 2 Tbsp of tomato paste doesn't measure up to the vegetable regulations from MyPlate.  MyPlate recommends 2 1/2-3 cups of vegetables per person and considers 1 large tomato, 1 cup chopped or sliced to be 1 vegetable or 1 cup of tomato juice to count as 1 vegetable.  No where does it say that 2 Tbsp or 1/8 cup of tomato paste is equivalent to 1 vegetable!  Side note: technically speaking, tomatoes are fruits.

These regulations are actually in place for the school lunch system that feeds many children.  A population base already in danger of obesity and it's related health risks.

Back to the pizza, on top of the tomato paste comes the toppings.  Last time I checked, most people were not topping their pizza with only vegetables.  According to Shareranks.com, cheese, pepperoni, chicken, bacon, and meatballs are the top 5 toppings. Among the top 10 include Canadian bacon/ham, onions, sausage, goats cheese, and mushrooms.  So, out of 10 top toppings, onions (at #7) and mushrooms (at #10) are the only vegetables listed!  I don't believe you would get a cup out of the amount of onions and mushrooms on a slice of most Americans' pizza slices. 

Now that we have the pizza components identified, we can see that counting pizza as a vegetable is quite a ludicrous thing to do.  We encourage everyone to add cups and cups of veggies to their pizzas so that they can, in fact and accurately, count their pizza toppings towards their vegetable count for the day, but we know that may not be reality. 

It's important to know the facts.  Know the facts about what counts as a vegetable and how to get the recommended number in each day.  The only one you end up hurting in the long run is yourself for denying the fact that you thought pizza was a vegetable!

At HNT, we can help you to achieve the goal of getting in 3 full cups of vegetables.  It takes skill and strategy to implement this lifestyle change and we would love to help you make it your lifestyle to get 3 cups in each day. Call our office 317.489.4817 for more detail about our health and weight management program.

(source of definition)

 

Surviving Thanksgiving!

If you are like most people you have about 5 Thanksgiving events to go to: his moms, your moms, your sisters, your immediate family, your daughters, etc...not to mention work or church related get togethers! How to do you begin to survive all that food with out gaining weight? One word, planning. 

Planning is the first key to surviving any event with a lot of food.  I would suggest knowing what items the host is planning on having.  When you know the food options, it makes it easier to plan what fits in to your calorie budget.  If you determine that all the options are out of your calorie budget, then it's time for you to plan what your day or meal will look like.  Will you have meal replacements ready or make them when you get there?  Do you have the equipment (ie. oven, microwave, blender, etc)? Will you take your own food?  Maybe something lower in calories like a oven baked turkey breast salad.  No matter what your actual day/time/location plans are you have to have a MEAL plan that will work with your goals.

The second key to surviving any event is to stick to your plan that you developed in step 1! Figure out what it will take for you to follow through with your plan and plan that out too. 

Third, look up calories so that you are aware of how many calories stuffing (or dressing), sweet potato casserole, green bean casserole, the rolls, the mashed potatoes have.  You would be surprised at the amount of calories you may see. 

Then, ask family and friends for support.  Ask them to bring vegetable dishes that aren't covered in sauces, butter, or glazes! Those things only add calories.  Serve gravy on the side to be able to choose how much you want to use. Make your dish contribution to the event one that supports your goals...think mixed fruit dish for dessert.

Last, listen to yourself.  You know what you need to do...now do it (or don't do it if it involves eating a whole pecan pie)!  

Look here for common calories of Thanksgiving foods.

Here is a list of Hungry Girl approved foods for Thanksgiving. Some great reduced calori ideas!

Enjoy the company of friends and family-those are tips on surviving Thanksgiving.


        

Apps for Smart Phones that help with WEIGHT LOSS!

Do you have an iPhone or other kind of smart phone? If not, you might be a fraction of people that hasn't ventured into this well expanding trend and you may be missing out on some pretty sweet apps to help with your health and weight management.  Now that I have those of you disappointed that don't have smart phones, I'll let you in a secret...some of them have websites that do the same thing! Just create a page & voile you are ready to use!

1. My Fitness Pal : A great website OR app that can track calorie intake, foods you regularly eat, and exercise while giving you other tools that may be helpful along the way.

2. Run Keeper: A fitness app or website to help you track, measure and improve your fitness.  Great for figuring mileage around a path you typically run or just for tracking the number of minutes you do physical activity!

3. Our Groceries: An app that helps you plan and store your meal plan for the week.  It also allows you to create a shopping list and check off as you go through the store.  You can make multiple lists (ie. one for Walmart, one for Safeway, etc) OR you can use it for other lists (ie. questions for next doctor visit, to-do list, etc)

The great thing about the 3 listed above is that they are all FREE! Take advantage of resources you might already have.  Who knows, they may help you to improve your health and weight management.

 

Need Motivation for Exercise?

It's all you think about for days and weeks on end. The possibilities of having Carrie Underwood's legs, or maybe even Carrie Underwood's moms' legs would be fine too.  How do I get them or how do I get in the grove of something to do with physical activity?  Well...first thing is first, dust off that exercise bike in the front room, remove the clothes from the treadmil, or sell the equipment you don't use and buy a gym membership!

When we look at our activity levels and the Transtheorehtical Model for stages of change, there are 6 stages:

1. Precontemplation: no action is being done and typically people do not know the behavior they are or are not doing is harmful
2. Contemplation: people start to understand their behaviors may be problematic so they start weighing the options
3. Preparation: people intend on taking action in the near future and may begin with small steps in the right direction
4. Action: modifications have been made and taking action has begun...positive change has occurred
5. Maintenance: people are working to prevent relapse (in other words...going back to #1). This stage could last forever
6. Termination: people have zero temptation & 100% self efficacy.  There is no way they are going back to the old behavior

What stage are you in regarding physical activity?  If you are in the precontemplation stage, rethink whether it is a good idea to be sedentary all the time.  What are the risks of being sedentary?  Does this improve your overall health?  Gaining knowledge about WHY physical activity is important will help you in this stage.

If you are in the contemplation stage, think of the barriers that are preventing you to be physically active.  Is it because you are in pain from joint/hip replacement, injury, etc or is it because you are limited in time, money, energy?  Identify your barriers and find ways to overcome them. 

If you are in the preparation stage, come up with a plan on HOW to get physical activity in.  Make a list of motivating sayings & post where you will see them daily. Write down your goals and vocalize them with someone to hold you accountable.

If you are in the action stage..this is great! However, it can be daunting to know that you are doing what you need to be doing. So...rewards are OK, but we prefer non-food related rewards such as a new shirt or pedicure, tickets to your favorite sports teams next game, etc.  Seek out social support or ask your spouse if they will be your workout buddy. 

If you are in the maintenance stage, know what you need to do to deal with temptations that may take you away from doing physical activity.  For instance, snoozing your alarm clock! Instead put your clock on the other side of the room so you have to get up to turn it off.  Or, schedule time in for activity so it's not forgotten about at the end of the day. 

Once you work your way up through the stages of change your are that much closer to your goals (whether they are to have Carrie Underwood's legs or not...is a different question).  Doing what you know you can do is motivating all in its self, but find other things that motivate you whether its a special reward system, signing up for local 5k walk/runs or time later in life with your family! Whatever it takes for you to get moving is what you NEED to do now!

Free Samples...Where?

Look familiar?

Grocery stores all over the place are now or have been offering "sample-stations".  The idea is simple marketing: have customers try foods in hopes that they end up purchasing what they tried.  I'd say it's working for the store if they have continued to provide samples on a weekly basis. 

I was in the local Meijer a few Fridays ago around noon and what do you know...it was sample day!  As I walked through the dried food isles and wrapped my way back around the milk/dairy and meats to the produce there were at least 15 sample-stations. 

Anything from sesame seed coated chicken nuggets, whoopee pie cake mixes, pumpkin pie, green bean salad, crackers, cookies, fish, etc.  You name it, they had something like it to sample.  Most people I noticed walking through the store in search of the next sample-station.  It was like they had gone there for lunch!  In fact, if they had gone there for lunch it probably wasn't THAT bad of an idea because most of the time the sample is so small it doesn't add up to much, right? Or does it?  The problem with it all is that most people probably had or were on their way to eat lunch and decided to have a few or 10 samples of the foods provided.  Yikes! And the even bigger problem is that they are thinking "it can't be that many calories for this small bite". 

Have you ever found yourself in this situation?  Thinking a sample is OK and that it can't be that many calories?  Re-think the situation and try to figure just how many calories it was! You would probably be surprised at the number it all racks up to be.  If you don't know the calories count 50 per bite as a rule of thumb...not a stuff-your-mouth-so-full-you're-going-to-spit-bite, but a normal bite.  For 10 samples...500 calories!!

The next time you see a sample-station at the grocery store or any where else think twice whether that bite is worth the calories. 

 

{image courtesy of www.fedupforlunch.com}

Do You Need A Water Enhancer?

Water can be boring, especially if you are used to sweetened beverages or juices, but now it doesn't have to be! Kraft has a new product on the market to help enhance the flavor of water.  It is called MiO.  There are six flavors that have these claims (from their website): "Caffeine-free, Calorie-free per 8 fluid ounce serving, 0g Carbohydrates and considered a free exchange, Sugar-free, Free of artificial flavors, Kosher, Gluten-free, Cruciverbalistic, Tasty, & Good-looking".  They are around $3.99 per bottle and supply ~24 8 ounce servings to your flavor liking.  In other words you can squirt a lot for more flavor or less for less flavor!

Looking for the new product & can't find it?  It's located at many stores like Target, Meijer, Kroger, Jewel/Osco, Publix, etc. Go HERE to see all places you can find MiO.

Click to see How It Works!

Weight Loss: Not an All or Nothing Mindset

When I was growing up I often heard the saying "If you can't do something right then don't do it at all".  This kind of mantra can lend itself to an 'all or nothing mindset' which is so popular when attempting to lead a healthier lifestyle.  The quest for perfection can actually sabotage our best efforts and in some ways be a convienant cop-out in achieving our health goals.  Are you prone to the 'all or nothing mindset'?

Answer these questions to find out:

1.  Do you typically begin your new program, idea, meal plan, exercise routine on a Monday?
2.  Do you use the words good and bad to describe certain foods and your eating behavior?
3.  Do you typically want to speed up the process by eating less food or Health One Meal Replacements than your meal plan suggests to reach your goal?
4.  Do you expect to suffer, feeling starved & deprived?
5.  Do you expect to completely eliminate your favorite foods?
6.  Do you 'fall off the wagon' and 'throw in the towel' after making just one unhealthy food choice?
7.  Are you convinced that past failed attempts were due to lack of effort and/or staying focused?

What changes have you made over the years to decrease the pattern of 'all or nothing'?

Here are some suggestions to help with the 'all or nothing' mindset:
1.  Don't start on a Monday! Of the 46% of the people that started on Monday, by Tuesday evening 32% were back off track.  Starting on a Monday can be a subtle way of giving yourself permission to go all out on the weekends.
2.  Ditch 'good' and 'bad' foods.
3.  Stop starving yourself for faster results.
4.  Don't suffer through your diet.
5.  Don't dump your favorite foods.
6.  Don't let mistakes derail you.
7.  Forget the past.


(information modified from Sparkpeople.com)

           

Lifestyle Changes

After Foundation, our great intentions and positive lifestyle changes can slowly but surely give way to some habits we thought we had said goodbye to. It can be discouraging and a bit humiliating. The "inner voices" can have a hey day with us. "Don't I already know this, what is my problem, I'm too busy to focus on this, or this stuff is just too tedious."

The reality is lifestyle change is a process and life can throw us some challenging curve balls. The main thing to remember is you don't have to go at it alone. Sometimes we all need to be accountable to someone besides ourselves (especially when those inner voices are influencing us in the wrong direction).

The point is....we're here for you if you need some support getting back on track. There is a complimentary check-in on Wednesdays from 11:50 to 12:10. The wellness walk follows afterwards! All are welcome but your choice on that one. Practice classes are $30/month. Just want to drop in for one class to recharge, $10/class. Would like some one-on-one guidance, $20 for a 25 minute session. I wanted to offer some different options. As we say the view for optimal health is so worth it but there are different styles to achieve it. 

Have a well week,

           

Health One Meal Replacements

The Health One Meal Replacement is a great tool used for weight loss in Health and Nutrition Technology's (HNT) health and weight management program.  There are 4 flavors: chocolate, vanilla, strawberry & potato soup that enable you to make virtually all foods! 

We know versatility in a weight loss program equals success whether its muffins, waffles, chips, shakes or soups- you are sure to find something that fits your palate.  After all, what food do you know of that provides 25% of your nutritional needs for all vitamins and minerals, contains 15 grams of protein per serving and has only 160 calories?  Nada!

To see how to cook with the Health One Meal Replacement, visit our YouTube Channel.  For more information on how to lose weight and maintain proper nutrition, contact us or comment below.

Eating Right at Restaurants-Tips

1. Pack up 1/2 your meal to take home: portion sizes are HUGE these days & with larger portion sizes there are more calories

2. Appetizer: don't order. the traditional breaded (insert a breaded appetizer here-there are 3 million to choose from), instead order a side salad to start the meal off.

3. Skip the "freebies": chips, bread and bread sticks are common 'freebies' at restaurants, but don't be fooled...there's nothing about them that is 'free of calories'.

4. Limit or skip the bread and other carbs: opt for naked tacos or burrito, choose thin crust instead of thick crust, choose veggies instead of noodles, salad not sandwich.

5. Choose wisely or limit toppings: next cheese and the extra cheese on salads, soups, entrees, appetizers.  Select sour cream instead of butter for a baked potato.  Limit the number of non-veggie (croutons, cheese, meat, dressing, etc) when ordering a salad.

       

No Time for Activity?

Many Americans complain that they have no time for activity, yet a recent poll published noted that in the past 2 years Americans have spent 2 hours more on the Internet!! Wow, think of all the calories you could burn in 2 hours.  Everyone is busy, but most people find some time for things that are sedentary-for example the TV.  Watching TV a few minutes everyday even if its just for the news can help you reach your physical activity goals.

How?  During the show or newscast  do a little strength training! Do a few crunches, sit ups, bicep curls, lunges, side bends, etc...the list goes on with available exercises to incorporate in when watching the tube.  Need more cardio? Plop that stationary bike or treadmill in front of the TV and walk while watching-this will also keep your hands busy and out of the potato chip bag.  See, getting more physical activity was easier than you thought!

       

Be Informed About McDonald's (weight) Gain-opoly

Be Informed about McDonald's (weight) Gain-opoly:
*your best chances are winning $50 cash (1 in 61,811 people) and
*your worst chances are winning $1 million (1 in 618,106,20 people)....
Read HERE for other chances to win & odds ratios.

But the GREATEST chance is gaining weight from the selections you have to make to 'play-the-game':
...
Quarter Pounder w/Cheese: 510 calories
Big Mac: 540 calories
Large Fry: 500 calories
20 piece Nugget: 940 calories (10 piece = 470 calories)
Filet o Fish: 380 calories
Hash Brown: 150 calories
McCafe Drinks: 300-600+ calories
Fruit & Maple Oatmeal: 290 calories
McMuffin (egg or sausage): 300-400 calories

Which seems like the greatest chance of WINNING to you? Being 1 out of 60,000 people to win $50 (especially when you will probably spend more than $50 trying to win) OR avoiding the food that will only rack up calories and provide minimal nutrition? 

Don't play games with your weight loss or health!

       

Traveling & Need Weight Loss Tips?

One of our patients is traveling to a wedding this weekend that is out of state & wanted to make sure she could be successful while out of her normal routine.  We always want to make sure that patients have the tools and strategies in whatever situation they encounter.  Here are the short tips we recommended for her travels over the weekend:

1)      For the ride: Pack a cooler with fruits and veggies and pre-made Health One Meal Replacements

2)      For the ride: Have a list of 5 restaurants that you feel comfortable with options that will keep you on track with low calories & good nutrition.  This way there is not a chance of “going off your plan”

3)      At the reception: choose wisely and steer clear of veggies in sauces/mixtures of some sort which typically contain butter, and other high fat high calorie additives.  Don’t add extra fat or calories if you don’t have to (ie. Don’t cover meat with gravy).  Choose a small piece of dessert, not the whole thing.  Next the rolls or other appetizer type foods that aren’t filling.  Find the fruits & veggies (if there are any…oh wait there should be some in your cooler! ) Drink as much water as possible and set an adult beverage limit (and calorie limit) Know which drinks are the ‘cheapest’ calorie-wise and stick to a minimal number. 

4)      Record keep no matter what you have…if you don’t eat it-its easier because you don’t have to write it down! Know the calories before you eat it & be prepared to make lots of conscious decisions!

What do you do to be successful when you travel?

       

New Website

We are in the process of building a new website & are excited about a new and updated look.  To help us achieve this updated look we have hired a professional photographer to take pictures to incorporate on the website.  A few weeks ago, we had Brett Varvel, from Timeless Pictures, come along to see how the clinic operates.  He has taken some great pictures of our staff, sites, patients, and he also did some food photography to highlight some of the Health One Meal Replacement recipes.  We are looking forward to the final product and would recommend him to anyone looking for photography or videography!

Health One Recipe: Lasagna

Using the noodle recipe made by the Health One Creamy Potato Soup you have an extensive number of ways to make an italian dish.  Here is a photo process of making the lasagna with the noodles that have been made in advance. 

Go HERE to view the process in video form on our YouTube Channel!