About HealthyGirl

Destiny was a graduate from the University of Nevada, Reno with a B.S. in Biology in 2011. She is currently studying to become a Physician Assistant. She has been writing professionally since 2007 and her proudest work is on her blog, healthylivingwithdestiny.com.

Healthy Lasagna Recipe

Lasagna is an all-time American favorite, but with greasy meat and 3 different kinds of cheese, the calorie count on this tasty dish can add up quick. Here is a fun, yet healthy lasagna recipe with a few simple substitutions to make it just as tasty, but a lot better for you!

Serves 8 people
Makes great leftovers!

Ingredients:

  • 4oz of Lasagna Noodles (Whole wheat if you can find it)
  • 1.5 lbs. of ground turkey or extra lean ground beef
  • 1 large onion, chopped
  • 2 cloves of garlic, minced
  • 1/3 cup of each zucchini, eggplant, & mushrooms
  • 1 teaspoon oregano leaves
  • Dash of pepper
  • 1 jar (320z) of your favorite spaghetti sauce ( I use Prego)
  • 1 cup of sliced black olives
  • 1 (16oz) container of  FAT FREE ricotta cheese (I use Precious)
  • 1 egg, beaten
  • ½ lb. of Mozzarella cheese
  • 1 cup grated parmesan cheese

Directions:

Boil your lasagna noodles and cook the ground turkey in a large 12″ pan. Add the onion and garlic to the turkey & let simmer. Cook veggies on medium heat in light olive oil for about 6-7 minutes. Drain noodles when they are completely cooked. Add Seasonings, spaghetti,  black olives, and other veggies to the meat and cover. Simmer for 15minutes, letting the flavors mix.  In a small bowl, combine the ricotta cheese with egg, and beat together. Preheat oven to 375oF.  On the bottom of a 13X 9 baking pan, layer with meat/sauce mixture. Then add 1/3 the lasagna, 1/3 the Ricotta/egg, 1/3 mozzarella, and 1/3 the parmesan. Repeat layering until ingredients are all used. Cover the baking dish and bake for 20 minutes. Uncover the dish and bake an additional 20 minutes.  Let the dish cool before serving this scrumptious meal!

Happy Eating!

~Healthy Girl

What do you think of this lasagna recipe? Comment below.

Foods to Avoid With an Upset Tummy

An upset stomach is the second most common ailment in the US next to the common cold. It is called gastroenteritis in the medical world. Symptoms include stomach aches and pains, diarrhea, vomiting, nausea, and fatigue. There are many different causes for an upset tummy, and different solutions for many of them. However, the first few days you will likely be at home waiting to see if it is a more serious condition or not. If you feel it is serious, or your upset stomach occurs for more than a few days, you may want to contact your doctor. It could be a sign of a food allergy or a serious stomach condition. 

In the meantime, there are some foods that you will want to stay away from while dealing with an upset stomach. If you are vomiting, you are going to want to avoid all food until it has stopped for at least four hours, and your nausea subsides. You can suck on ice chips, ice pops or try to drink water to keep yourself hydrated. Pedialite is a great resource for small children, to keep them properly hydrated. When you feel you are ready to start eating again, start small. Some common foods you will want to avoid are:

Dairy

Milk and Dairy products might seem like the way to go, since it is one of the first foods introduced to babies with new tummies. However, dairy products are hard on the stomach, and difficult to digest. Early humans were lactose intolerant, and many still are today. You especially want to stay away from dairy for a while if you suspect any food allergies. Lactose intolerance is a very common ailment. 

Caffeine & Alcohol

Caffeine and alcohol are two more substances that are hard on your stomach, and may cause you more problems. Excessive alcohol consumption actually eats away at the lining of your stomach, a job best left for the acid already in your stomach. Caffeine is found in many common drinks, such as coffee, soda, tea, and energy drinks, so be sure to take note when reintroducing foods. For now, stick to low sugar sports drinks, water, and non-acidic juices such as apple juice. However decaffeinated teas and sodas such as sprite, may help an upset stomach. The key is to watch the caffeine.

3. Spicy Foods

As we all know, spicy foods can be hard enough on your stomach when you are not sick! Steer clear of spicy foods & seasonings for a while until your upset stomach is gone. 

Nuts

 Nuts are another food group that can be hard to digest, as well as a common food allergy. Although nuts are a great food source otherwise, hold off until you are feeling better, especially if a food allergy is a possible suspect. 

Acidic Foods

Acidic foods naturally increase the amount of digestive enzymes your stomach produces, so they can be broken down. This can be tough on your stomach, and should be cut out of your diet when you are having ailments. These include tomato products, citrus fruits, olives, and citrus juices.

These are the important foods that should be avoided, but in general one should stick to a bland, natural diet, with simple foods like oatmeal and rice. If your stomach problems persist for more than a day or two, you may want to contact your doctor. Food drinks like ensure are also a great way to keep up on your nutrients when dealing with an upset tummy.

Feel better soon,

~Healthy Girl

The Krebs Cycle and Role of Amino Acids

 

Aerobic Respiration

Aerobic respiration is used by many organisms in the animal kingdom, including humans like you and me. It is a metabolic reaction that requires oxygen to produce ATP or energy. The equation for aerobic respiration is C6H12O6 + 6 O2 = 6 CO2 + 12 H2O + 38 ATP (engergy).

In simple terms it means organisms take in food and water, and put out CO2, water, and energy.
In this process, there are four steps, including glycolysis, formation of acetyl CoA, the Krebs cycle, and theelectron transport chain. We will primarily discuss glycolysis, the Krebs cycle, amino acids needed, and the electron transport chain.

 

Glycolysis & Formation of Acetyl CoA

Before the Krebs cycle begins, glucose needs to be broken down into the proper components before they can enter the cycle. First it is broken down into 2 3-carbon molecules of pyruvate in the cytoplasm of the cell.

This is known as glycolysis, which consumes 2 ATP, and produces 4 molecules of ATP, and  two molecules of NADH. Some organisms can survive on glycolysis alone for their energy,  while others continue the process to get more ATP. After the glucose is turned to pyruvate, it gets oxidized to carbon dioxide, and a 2-carbon acetyl group. It is then bound to coenzyme A, and shuttled into the mitochondria in the cell, while carbon dioxide is released as a waste product.

 

The Krebs Cycle

The next stage in energy production is the Krebs cycle, also known as the citric acid or Calvin cycle. Each of the acetyl groups produced from the original glucose molecule gets bonded to a molecule of oxaloacetate to form citrate or citric acid.

This is where the name of the cycle comes from. These are the Krebs cycle’s amino
acids needed to start the cycle. These two citric acid molecules get slowly oxidized  and hydrogen ions become bound to NAD form NADH and FAD from FADH2.

When the last carbon atom is released in the form of CO2, oxaloacetate is produced. This process forms 2 ATP molecules for every glucose that enters the cell.

Krebs cycle



 



 

The Electron Transport Chain

After the Krebs cycle, the electrons removed from this process follow many cytochromes on
the mitochondrial membrane in eukaryotic cells, and the plasma membrane of bacteria.

Here, hydrogen ions get pumped across the inner membrane of the mitochondria and flow through ATP synthase enzyme molecules. As the electrons pass through the electron transport chain, they fall to lower and lower energy states.

This energy that is released is used to drive H+ ions across the membrane, which in turn generates a transmembrane gradient of H+ ions. These hydrogen ions serve as a battery like source of energy to drive the phosphorylation of ADP to make 34 ATP per molecule of glucose.

Now you should be pretty familiar with glycolysis, the Krebs cycle, amino acids needed, and the electron transport chain, making the understanding of aerobic respiration, a breeze!

Amino-acids-vector

 

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