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Tips for the Week:
- Boost your fiber intake by making half your grains whole grains. Substitute refined grains for whole grains by choosing brown rice, oatmeal, whole oats, and whole wheat. Don't be fooled by words such as "multigrain" or "stone-ground," as these usually are not whole-grain products.
- For more information about the health benefits of fiber—and tips for how to incorporate fiber into your healthy lifestyle—check out the National Fiber Council's website.
- Spending time at a computer—both at home and at work—can lead to muscle tension and soreness. Here are some easy, discreet stretches you can try several times throughout the day if these are problems for you.
- Roll your neck. Tilt your head gently to the left, bringing your ear toward your shoulder; stretch, and hold 10 seconds. Repeat with the right side. Then tuck your chin and pull it down to your chest, hold, and then turn your head slowly to the right to look over your shoulder; hold and turn back slowly to the center. Repeat, turning to the left.
- Shrug your shoulders and reach! Raise your shoulders upward and hold and then let them drop down and relax. Then, lace your fingers together and turn your palms away from you. Straighten your arms and reach upward over your head and slightly back as far as you can to increase the stretch.
Recipe: Whole-Wheat Lasagna Roll-ups
Makes 6 servings
Ingredients
1/2 (16-ounce) package curly whole-wheat lasagna noodles (9 noodles)
2 cans (14-1/2 ounces each) stewed tomatoes
1 can (8 ounces) tomato sauce
1 container (15 ounces) part-skim ricotta cheese
2 ounces part-skim mozzarella cheese, shredded (1/2 cup)
3 tablespoons grated Parmesan cheese
4 tablespoons chopped fresh basil
1/2 teaspoon coarsely ground black pepper
2 teaspoons olive oil
1 small onion, chopped
1 small zucchini (4 ounces), finely chopped
1 small tomato, finely chopped
1 tablespoon capers, drained and chopped
Directions
- In a large saucepot, cook lasagna noodles as label directs. Drain and rinse with cold running water. Return noodles to saucepot with cold water to cover. Meanwhile, in a 3-quart glass or ceramic baking dish, combine stewed tomatoes and tomato sauce; break up tomatoes with the side of a spoon.
- Prepare filling: In a large bowl, mix ricotta, mozzarella, Parmesan, 3 tablespoons basil, and pepper.
- Preheat oven to 375°F. Place lasagna noodles on clean kitchen towels. Spread about 1/4 cup filling on each lasagna noodle and roll up jelly-roll fashion. Slice each rolled noodle crosswise in half. Arrange lasagna rolls, cut-side down, in sauce in baking dish; cover loosely with foil. Bake until heated through, 35 to 40 minutes.
- Meanwhile, prepare topping: In nonstick 10-inch skillet, heat oil over medium heat. Add onion; cook until tender and browned. Stir in zucchini; cook until tender. Stir in finely chopped tomato, capers, and remaining 1 tablespoon basil; heat through.
- To serve, place sauce and lasagna rolls on six plates; spoon topping over lasagna rolls.
Nutritional Information (each serving)
About 335 calories (30% calories from fat), 18 g protein, 42 g carbohydrate, 11 g total fat (6 g saturated), 30 mg cholesterol, 725 mg sodium, 5 g fiber
