The Big Sandy Mountaineer -

Fitness Corner


July 8, 2020

Let’s talk about clean eating. What is it? Is it beneficial? Or is it just a fad diet that will soon phase out?

Clean eating is defined as consuming Whole Foods and avoiding processed foods and foods with preservatives, added sugars, and coloring. “Clean eating” became a fad diet in the U.S., really starting back in 2007 when a Canadian fitness model wrote a book talking about how she lost 75lbs just by eating “clean,” by taking processed foods out of her diet, mainly white flour and sugar.

Now, just like any diet, there are pros and cons. The clean food movement tends to get a lot of scrutiny for costing a lot. But the health benefits it offers to your body is worth it (at least in my opinion). Plus, in comparison, eating clean is not as expensive as other companies offer in health supplements.

I have chosen to eat clean with my family. Yes, there are days where it’s just not feasible with two parents working several jobs. But trying to be healthy is better than not. But only you can decide what’s best for you and your family. Because you can literally google anything on the internet these days, and find hundreds of pros and cons to support whatever you are looking into. It especially seems right to health and fitness. It’s almost frustrating to find information on the internet these days.

The bottom line is that if you want to be healthy and be in shape, there are many resources available to you. I would suggest first by talking with those that have made their journeys, collecting information from them, and then starting your journey. Start your journey and go from there! You can do it; you just need to make that first step!

Today’s recipe comes of It’s called: “The Best Easy Healthy Lasagna Recipe.”


• 1/2 lb. ground beef

• 1/4 onion (chopped)

• 2 zucchini (medium)

• 1 summer squash (medium)

• 15 oz. whole tomatoes (canned)

• 10 oz. tomato sauce

• 1/2 tsp garlic powder

• 1/2 tsp dried parsley

• 1 tsp dried basil

• 6 uncooked lasagna noodles

• 10 oz. cottage cheese (small curd)

• 1/2 cup parmesan (grated)

• 1 cup mozzarella (shredded)

• salt/pepper


• Preheat oven to 375 degrees.

• Cook the chopped onion and ground beef until the beef is fully cooked.

• While the beef is cooking, cut the zucchini and summer squash into small, 1/4” - 1/2” cubes.

• Once the beef is done cooking, set aside, and drain.

• Cook the zucchini and summer squash for about 10 minutes.

• Add in the tomatoes, tomato sauce, and spices.

• Continue cooking over medium heat for another 15 minutes, stirring often.

• Add the cooked beef and onions back into the tomato sauce mixture and stir.

• Pour about 1/2 of the tomato sauce mixture into an 8” x 10” casserole dish.

• Place 3 of the lasagna noodles on top of the mixture (breaking each one in half if necessary), pressing each one down so that it’s covered with about 1/4” of the tomato mixture on top.

• Add 1/2 of the cottage cheese to the casserole dish.

• Top with 1/2 of the parmesan and 1/2 of the mozzarella.

• Repeat steps 9-12 with the remaining ingredients.

• Cover the casserole dish with foil and bake for 30 minutes.

• Uncover and bake for another 15 minutes.

• Serve warm and enjoy!


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