Repost: Steel Good

I love a warm bowl of oatmeal on a cold fall morning. For months, I’ve been reading and hearing about the benefits of Steel Cut Oats, so recently I decided to give them a try. I was quite impressed. They have a denser, nuttier texture and you can really taste the goodness. With each bite, you just feel like what you’re eating is wholesome, and it is. Steel Cut Oats are rich in B-vitamins, calcium, protein and fiber but low in sodium and unsaturated fat. And, get this, just one cup of steel-cut oats contains 8g of fiber. These little oats pack a big nutrient punch which means you stay full longer.

So what’s the difference between instant oats, rolled oats, and steel cut oats? Basically, it’s the processing. Instant pre-packaged oats are pre-cooked and sugars and additives are included - by far they’re the worse possible choice. Rolled oats are steamed, rolled, re-steamed and toasted – so although they are processed they would make a much better choice than the instant crap in the pouches. The King of oats - Steel cut oats are unrefined, they are only cut two to three times using a steel blade. They are a little pricey, but not if you shop at a store that sells them in bulk. Winco sells them bulk for .67 a lb. While the leading brands, such as Bob’s Red Mill are more expensive.

I prepared about two cups of oats and added two diced apples and dried cranberries. Yum-o! The oats do take a little longer to cook, but are well worth it. Since they do take longer to cook, I made a few servings and put the remainder in the fridge - they re-heat well. As always it’s important to pair complex carbs with protein. I typically eat about a ½ c. of oats with two scrambled eggs. Breakfast is the most important meal of the day, so make it count!

Sources: Wikipedia

Here are a couple of related articles:

http://www.myyogaonline.com/healthy-living/nutrition/why-choose-steel-cut-oats

http://www.associatedcontent.com/article/1494650/the_skinny_on_steel_cut_oats.html?cat=5

Worthy: Isernio's Chicken Breakfast Sausage

Recently, while grocery shopping I spotted Isernio's Chicken Breakfast Sausage and decided to give them a try. I'm so glad I did. Juicy, flavorful, and a great alternative to pork.  The company is local too - bonus!I paired the links with a cheese and green onion omelette served with fresh tomato, avocado slices and of course a half of grapefruit. Breakfast is the most important meal of the day -- make it count! 

Tip: Cook them all and easily reheat them throughout the week

Sneaky like that

As I was making my breakfast the other morning I relished how colorful my plate was. Breakfast is the most important meal of the day and since I'm on a mission to live healthier -- I make my breakfast count. 

A typical breakfast for me consists of: eggs, spelt toast, vegetables (broccoli, asparagus, spinach or cauliflower) and half of a grapefruit. By starting my morning with veggies and fruit I'm well on my way of getting my recommended servings in for the day. Yup, I'm sneaky like that.

Steel Good

I love a warm bowl of oatmeal on a cold winter’s morning. For months, I’ve been reading and hearing about the benefits of Steel Cut Oats, so recently I decided to give them a try. I was quite impressed. They have a denser, nuttier texture and you can really taste the goodness. With each bite, you just feel like what you’re eating is wholesome, and it is. Steel Cut Oats are rich in B-vitamins, calcium, protein and fiber but low in sodium and unsaturated fat. And, get this, just one cup of steel-cut oats contains 8g of fiber. These little oats pack a big nutrient punch which means you stay full longer.

So what’s the difference between instant oats, rolled oats, and steel cut oats? Basically, it’s the processing. Instant pre-packaged oats are pre-cooked and sugars and additives are included - by far they’re the worse possible choice. Rolled oats are steamed, rolled, re-steamed and toasted – so although they are processed they would make a much better choice than the instant crap in the pouches. The King of oats - Steel cut oats are unrefined, they are only cut two to three times using a steel blade. They are a little pricey, but not if you shop at a store that sells them in bulk. Winco sells them bulk for .67 a lb. While the leading brands, such as Bob’s Red Mill are more expensive.

I prepared about two cups of oats and added two diced apples and dried cranberries. Yum-o! The oats do take a little longer to cook, but are well worth it. Since they do take longer to cook, I made a few servings and put the remainder in the fridge - they re-heat well. As always it’s important to pair complex carbs with protein. I typically eat about a ½ c. of oats with two scrambled eggs. Breakfast is the most important meal of the day, so make it count!

Sources: Wikipedia

Here are a couple of related articles:

http://www.myyogaonline.com/healthy-living/nutrition/why-choose-steel-cut-oats

http://www.associatedcontent.com/article/1494650/the_skinny_on_steel_cut_oats.html?cat=5

Scared and a little stupid

Yesterday, I really stupidly pushed my limits. I mean, I woke up faint and dizzy – but still proceeded to get dressed to go to the gym. Not only did I force myself to go the gym, but since I was running late I decided to skip breakfast too. Huh? Really? Is it that serious?

Yes, it is kind of that serious. Here’s why…I’m scared. I’m scared if I miss a day at the gym. One day missed may turn into two days and then who knows I may just not ever go back.

I’m scared that if I start making excuses about why I can’t make it to the gym. Everyday there’ll be a new excuse and eventually I’ll stop going.

I’m scared that one slice of pumpkin loaf will turn into two slices, or worse the whole loaf, and then I’ll be right back into my old gross eating habits.

I’m scared. And my fears are getting the best of me.

Throughout this journey to overcome obesity, I’ve endured a lot emotionally, physically, and mentally. Suffice it to say, battling obesity is the HARDEST thing I’ve ever done. This isn’t just about me loosing a few pounds after giving birth to a child. Nor is it about me loosing just a few pounds. To date, I’ve lost 148 lbs. and still would like to loose 70 more. So…this is about me breaking through a lifetime of barriers. This is about me saying goodbye to a ton of bad habits and replacing them with new ones. This is about me changing my ENTIRE lifestyle. This is all so new to me. I’m trying to figure out how to live a healthy, active lifestyle. And, not withstanding all my enthusiasm I need to learn to be more realistic. An old and dear friend of mine gave me some good advice. She told me I need to stop and listen to my body. She went on to say that, I’ve made some tremendous changes and I need to learn and embrace my new body. I need to learn the new Chrisetta. My new body has different needs and just because I’m more fit than I once was this new body still needs rest. She knows me really well and she feels that I’m going at it a little bit too hard. And, perhaps I’m becoming obsessed with this new lifestyle and maybe just, maybe I should back down a little and not to take it so serious. It is after all a lifestyle change. Hmm…

This is uncharted territory for me. I’m figuring this all out by trial and error. Here’s what I know for sure:

• I love myself and I will never ever return to that dark, miserable, lonely place where food is my only comfort.
• I have to learn to be patient with myself and listen to my body.
• I need to find a way to balance my life, diet, exercise, work, family, and friends.

Lastly, I’m scared and sometimes a little stupid, but no doubt I will figure this all out. For once and for all, Farewell Fatso!

This thing MUST be broke!

For the last two and a half weeks the scale has not moved. I was sure the darn thing was broke until I tried the scale at the gym and the same numbers appeared. Apparently, my body has caught on to my exercise and diet regimen and is forcing me to re-evaluate. Instead, of becoming discouraged I’m just marveling at how amazing the human body is. I mean really, it won’t let me get away with the same old routine. I need to do something different. Keep challenging myself. So it’s time to re-evaluate my routine because backing down or giving up are NOT options.

I think it’s important I mention that although the scale is not moving my body is changing and I have slimmed down. I take photos to chronicle my progress and I can tell the difference in my upper body and in my face since my last official weigh in. I say this because I want to make sure I emphasis that the scale is not the only way to measure one’s success. Clearly, it’s a tool that is used to help measure progress but not solely relied on. I think I keep hopping on it only to make myself crazy or crazier.

**Ironically, about a week ago one of my FB followers asked me about breaking through a plateau and here’s what I told her. I guess it’s time I follow my own advice.

Plateaus are sooo frustrating. They can make the most determined people give up. So… First, don't give up. Secondly, re-evaluate your game plan. You can't keep doing the same thing and get different results. If you usually take cycling class four times a week and jog three days then switch it to kickboxing and weightlifting or… Main thing is to keep your body guessing. Our bodies are complex and they need to be challenged. If you were loosing weight with a certain workout routine it may help just to tweak the routine a little. Next, and MOST important is your diet. I’m not big on counting calories but I’ll say this, lots of fresh vegetables and fruits, lean meats, nuts, and water are your staples. Also, breakfast is very, very important because it gets your metabolism going. Try to eat six times a day no more than three hours a part. Apples and raw almonds are great portable snacks.  Lastly, did I mention not to give up? Okay, good. Stay at it!!! Just make some adjustments. Slow and steady wins the race there is no quick fix to change your lifestyle. I hope this helps. It brings me great pleasure to pass on advice/encouragement so please feel free to ask anytime. Ironically, I just came from the gym when I saw your post and a trainer there was telling me next year this time I’d be a trainer myself. Hmm… smile. 

An Apple A Day

I love apples. Absolutely love them. My favorite variety is Gala. What a great, nutritious, portable snack. Not only are they wonderfully crunchy and sweet in the raw, but there are many ways you can prepare and enjoy them. For breakfast, I like to dice them and add to a warm bowl of oatmeal with Craisins or on top of plain Greek yogurt with Craisins and walnuts. At lunch and dinner they continue to impress; they’re great on salads. A friend, hipped me to another way to jazz up an apple: drizzle a little lime juice on it and sprinkle with Chili powder, yup Chili powder - delightful. It’s a hit with her kids and I love it, too.  Of course, I can’t forget to mention the not-so-healthy American favorite…Apple pie – yum.

One day recently while I was enjoying an apple, the adage, “An apple a day keeps the doctor away,” came to me. I started wondering how much truth there is to the statement, so I researched it. And, low and behold, I found my love for apples goes beyond a tasty snack but indeed I’m getting loads of nutrients too. Here’s what I found:

Five Reasons To Eat An Apple Every Day

1. Your Diet - Apples are the perfect, portable snack: great tasting, energy-boosting, and free of fat.
2. Your Heart - Research confirms it! The antioxidant phytonutrients found in apples help fight the damaging effects of LDL (bad) cholesterol.
3. Your Digestion - Just one apple provides as much dietary fiber as a serving of bran cereal. (That's about one-fifth of the recommended daily intake of fiber.)
4. Your Lungs - An apple a day strengthens lung function and can lower the incidence of lung cancer, as well.
5. Your Bones - Apples contain the essential trace element, boron, which has been shown to strengthen bones - a good defense against osteoporosis.

Source: VirginiaApples.com

Weekend Success

My intention for today’s blog entry was to totally rant and rave. For a myriad of reasons (mainly lots of negative self talk), I’m in a whiny, frustrated, impatient mood. And to add insult to injury, I’m HUNGRY! My role, however, is not to dump on y’all. Instead, I’m supposed to inspire, inform, and uplift, so here it goes.

Last weekend my girlfriend blew a whole week of good eating habits and exercising over making some bad mistakes while dining out. So I thought since the weekend is upon us I’d share some tips for staying on task over the weekend.

Plan ahead
Don't load up your kitchen with lots of tempting, high-calorie snacks. Keep fresh fruit, vegetables, whole grain crackers and your favorite cheese on-hand for nutritious snacking.

Don't skip breakfast
Start Saturday and Sunday mornings with a healthy breakfast with plenty of protein and fiber. Good choices include eggs, whole-grain cereal with low-fat milk, or whole-wheat toast with peanut butter.

Use a food diary every day
A great way to stay motivated to eat a healthy diet is to keep track of the foods you eat. Print out your own food diary, or use Calorie Count, a free online tool that can help you track your eating and activity (you can even look up food labels).

Give yourself a small treat or two during the week
Any diet that leaves you feeling deprived will ultimately fail. Enjoy a small piece of dark chocolate or one scoop of ice cream during the week.

Eat lots of fruits and vegetables
They are low in calories, and high in nutrients and fiber. Fiber is key -- it will keep you feeling full.

Eat less at restaurants
Going out for dinner? Most restaurants serve very large portions. Choose a soup and a salad, or a salad and an appetizer for your meal. If you order a large meal, take half of it home for a delicious lunch the next day.

Be careful with shopping trips
Eat a healthy lunch before you go to the mall. If you go hungry, you are much more likely to give in to the temptation of unhealthy foods at the food court.

Get some exercise each day
Go for a walk. Not only will you burn calories, the exercise will improve your mood and may distract you from your cravings.


Source: Shereen Jegtvig About.com

I hope these tips help you stay on track this weekend. Have a great, guilt-free weekend!