Let's face it, you are what you eat. Hopefully, if you are reading this blog, you have come out of the fat induced coma that your Big Mac Value Meal has put you in, looked in the mirror, and realized that your health is worth more than a dirty cheap love affair with fatty foods. So along with a post for an "Exercise of the week", I will also be highlighting a "food of the week" which will include a healthy recipe that you can try at home.
Eating foods that you prepare with good wholesome ingredients and cook at home is essential to good nutrition, high performance and optimal results. When you prepare and cook your own food, you know exactly what you are putting into your body and there is no room for artificial ingredients, preservatives and fillers. If you work, you can put your prepared foods in convenient Tupperware containers and store until you are ready to eat them. They key is planning your meals everyday, so that you always have healthy foods readily available. That way you won't act like a vulture come meal time and scavenger over the fatty foods in your office cafeteria or decide to take your daily trip to Dunkin Donuts for a strawberry frosted donut with sprinkles.
So that leads me into my next topic of conversation which is our food of the week.... drum roll please....
OATMEAL. I am not talking about the packages of maple brown sugar or apple cinnamon instant oatmeal that everyone thinks is giving them the nutrition they need to start off the day. These flavored instant oatmeal's are loaded with sugar and the instant gratification is not worth the nutritional value that is left behind. Instead opt for the following types of oatmeal, they take a little longer to cook , but are more nutritious and can be flavored with natural fruits:
1)
Rolled Oats or Old fashioned Oats- Oats that have been rolled to flatten them into a flake so they cook faster, around 5 minutes.
(2)
Steel cut Oats- Oats that are cut into chunks instead of rolled. They have a hearty and nuttier texture and cook in about 30 minutes.
Oatmeal is a good source of soluble fiber. Soluble fiber slows down the digestion of starch, which helps to stabilize blood sugar levels, as well as reduces LDL cholesterol, which helps in the fight against heart disease. Oatmeal is also a good source of vitamin E, zinc, copper, iron, selenium, protein and magnesium. Here is an oatmeal recipe you can try that will get you on the right path. I usually make large batches so that I can store in the refrigerator at home and at work, for a quick and hearty breakfast.
So here's my special recipe, I hope you enjoy!
Cranberry Vanilla Oatmeal (if you don't like Cranberries, you can substitute with any other dried fruit you enjoy)
3 1/2 Cups of Skim Milk
1/4 Teaspoon of Salt (optional)
2 Cups of old-fashioned or quick cooking rolled oats
1/2 Cup of Dried Cranberries
1 Teaspoon of Vanilla Extract
1 packet of Splenda or Stevia (optional for sweetness)
Combine the milk, salt, oats and cranberries in a medium saucepan. Bring to a boil, reduce the heat to low and simmer, stirring a few times, until the oats are tender, about 5 minutes. Stir in the Vanilla Extract and enjoy. When I refrigerate the Oatmeal and re-heat, I usually add a little bit of fat-free milk to the oatmeal before microwaving to add moisture.
Let me know what you think about the recipe, and if you have any questions, please feel free to leave them in the comments section. And last but not least, remember this: You should have
No Apologies for focusing on yourself and being the best that you can be, mind, body and soul.
Until next time...
It also makes me want to eat some yummy fattening comfort food . But alas I know better and I will make one of my favorite healthy meals instead, Tuna Salad. Now you know if I "cook" something it has to be quick...and trust this meal is quick fast. Instead of using mayo which has tons of unnessary saturated fat using golden mustard instead. Trust me it will taste great. 