Oatmeal Recipes Galore!

Oatmeal is one of my favorite breakfast to make. Oats are packed with soluble fiber, which help to work to clear away compounds in your intestines that can contribute to high cholesterol. Soluble fiber can also help with blood sugar regulation and weight management.

During one of my recent cooking classes, I made a few oatmeal varieties and the participants loved it! Hope you enjoy them as much as they/I did :)

Cocoa-Banana Oatmeal
Ingredients 
1 cup unsweetened almond milk (can also use coconut, soy, etc.)
1/2 cup old fashioned oats (I also used steel cut and it worked great!)
1 small banana, mashed
1/2 teaspoon almond extract (can sub in vanilla extract)
1 teaspoon cocoa powder
1 tablespoon almond butter (can sub in peanut butter)
1 tablespoon sliced almonds (optional)

Directions
1. In a large saucepan, bring milk to a boil.
2. Add remaining ingredients (except sliced almonds) and cook for about 5-7 minutes.
3. Top oats with sliced almonds and serve!

**You can also add in a sweetener of your choice if the banana is not enough for you. You can also add in ground flaxseeds for a boost of healthy fats, fiber, and protein.

Nutrition Information: 368 calories, 15g fat, 153mg sodium, 54g carbohydrates, 14g sugar, 9g fiber, 9g protein

Apple Cinnamon Oatmeal
Ingredients 
1 cup unsweetened almond milk (can also use coconut, soy, etc.)
1/2 cup old fashioned oats (I also used steel cut and it worked great!)
1 small apple, diced
2 tablespoons unsweetened applesauce
1 teaspoon brown sugar (can eliminate for lower sugar recipe)
Dash cinnamon

Directions
1. In a large saucepan, bring milk to a boil.
2. Add remaining ingredients and cook for about 5-7 minutes.

Nutrition Information: 257 calories, 6g fat, 152mg sodium, 49g carbohydrates, 18g sugar, 8g fiber, 6g protein

One last comment about these recipes. A lot of the sugar is coming from natural sources like the banana and apples, so don't be too concerned about those numbers. Also, with having fruit/nuts, you are also boosting the fiber content of the recipe. Remember, to leave the skin on with your apples since that is where a lot of the fiber and nutrients are. 

Why Going Low-Carb is NOT the Best Idea

Have you been told by a medical professional, friends, family member or even a figure on the Internet that you should be following a low-carb diet for Diabetes or weight-loss? This is something I hear from clients quite frequently. With my experience in counseling and also the research, I am here to tell you that it is perfectly okay to eat carbohydrates if you have Diabetes or want to lose weight. Shocking, I know! Below are the top 4 reasons I have for not following a super low-carb diet based on the majority of things I hear from clients. 

1. Low-carb means no fruit!

One of the first things people tend to do when cutting carbs is cutting the fruit out! Fruit is packed fiber, vitamins, minerals and antioxidants; even those “deadly” bananas! I don’t know how many people come to me with Diabetes saying they can’t eat fruit. Let me just say that when I look at the food diaries of these patients, most are not overeating the fruits. Aim for whole fruit over juices and eat the skin if possible since that is where a lot of the nutrients and fiber lay. Just see below at just some of the research touting the benefits of fruits and vegetables! 
 ---->“In Chinese patients with Type 2 diabetes, higher dietary fruit intake was associated with a lower burden of carotid atherosclerosis as reflected by lower carotid intima-media thickness and prevalence of carotid plaque.”1

 ---->“Fruit and vegetable intake may decrease oxidative stress and inflammation in this group of patients. An increased intake of fruit and vegetables can therefore be beneficial for patients with type 2 diabetes, since these patients are documented to have raised oxidative stress and inflammation.”2
 ---->"Plant-based diets, especially when rich in high-quality plant foods, are associated with substantially lower risk of developing T2D."3

2. Food quality is still an issue.

Something else fun that happens when people cut the carbs is that they tend to still eat the same junk-food (chips, breads, etc.), but in smaller amounts. Less carbs does not change food quality. If you just decrease the unhealthy carbs but don’t add the healthier ones, you are still not feeding your body right! Let’s say for example you normally have a sandwich for lunch. You since cut back to ½ a sandwich; however, now you are hungrier. So, you end up doing some more lunchmeat or loading up on extra peanut butter. I’m not saying that it is okay to eat the chips, white breads, cakes, and cookies. What I am saying is that whole grains, beans, quinoa, etc are all great carbohydrates that can be incorporated into a healthy meal plan. The reality is that most people are not consuming enough whole grains (see research article below) and eating whole grains and beans are a great way to help decrease disease risk!
 ----> “Including pulses in the diet is a healthy way to meet dietary recommendations and is associated with reduced risk of several chronic diseases.”4
 ---->“Average intakes of whole grains are far below recommended levels across all age-sex groups, and average intakes of refined grains are well above recommended limits.”5

            

3. Low-carb to carb-binge

A couple things tend to happy with a low-carb diet. The first is that many tend to overload on the protein, which most people are getting enough if not more than enough of their recommended intake. Secondly, most people tend to crave the carbohydrates so much that they binge on them in about a week or two and end up stopping "yet another diet." Hey, I am not saying you won’t lose weight eating low-carb, what I am saying is that this is not typically a sustainable diet. 

4.  Most low-carb diets don’t get enough fiber.

On the same topic as point #4, less carbs usually means less fiber. As I said, most people sub in the protein for less carbs. You know what most people are NOT getting enough of in their diet? Fruits and vegetables! What do fruits and vegetables have in them besides vitamins and minerals…FIBER! One of the most cut-out-veggies is the beans! Did you know that a half-cup of chickpeas has about 5g of fiber and a half-cup of kidney beans has 8g of fiber? Fiber is beneficial because it can help to decrease cholesterol levels, improve GI function, and also decrease your risk for heart disease. See the research below for more reasons to get in the fiber!
 ----> "High fibre may be better than high protein for weight (fat) loss in obesity.”6
 ----> “A high-fibre bean-rich diet was as effective as a low carbohydrate diet for weight loss, although only the bean-rich diet lowered atherogenic lipids.”7 
----> “Increasing fiber intake lowers blood pressure and serum  cholesterol levels. Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals.”8

So, what should you do now? Start by tracking your food intake. Maybe, you are eating too many refined carbohydrates (cookies, white breads, etc). Maybe, you are also eating too much in one sitting (3 cups of pasta). Maybe, your meals are unbalance (heavy in carbs or protein). Start by checking out your food log and seeing where you can incorporate a better meal balance. 

Aim for meals to have lean proteins, fiber-filled carbohydrates (whole grains) or starches, and some non-starchy veggies. An example of a balanced meal could be: tofu (protein), broccoli (non-starchy veg), and a red potato (starchy carb). Another example could be fish, sautéed spinach, and brown rice. Another example could be quinoa (protein + starchy carb), mushrooms and tomatoes (both non-starchy). A snack could be an apple and peanut butter or veggies and hummus. The options are endless! 

Bottom line here, instead of eliminating a food group and possibly making yourself miserable aim for meal balance and portion control. If all else fails, find a Dietitian to help you with meal planning since we are the experts when it comes to nutrition :)

Additional Links

Tips for cooking legumes 

Benefits of a high fiber diet

Resources

1. Chan H, Yiu K, Wong C, Li S, Tam S, Tse H. Increased dietary fruit intake was associated with lower burden of carotid atherosclerosis in Chinese patients with Type 2 diabetes mellitus. Diabetic Medicine [serial online]. January 2013;30(1):100-108. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

2. Åsgård R, Rytter E, Basu S, Abramsson-Zetterberg L, Möller L, Vessby B. High intake of fruit and vegetables is related to low oxidative stress and inflammation in a group of patients with type 2 diabetes. Scandinavian Journal Of Food & Nutrition [serial online]. December 2007;51(4):149-158. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

3. Satija A, Bhupathiraju S, Hu F, et al. Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in US Men and Women: Results from Three Prospective Cohort Studies. Plos Medicine [serial online]. June 14, 2016;13(6):1-18. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

4. Mudryj A, Yu N, Aukema H. Nutritional and health benefits of pulses. Applied Physiology, Nutrition & Metabolism [serial online]. November 2014;39(11):1197-1204. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

5. Dietary Guidelines for Americans 2015

6. Adam C, Gratz S, Ross A, et al. Effects of Dietary Fibre (Pectin) and/or Increased Protein (Casein or Pea) on Satiety, Body Weight, Adiposity and Caecal Fermentation in High Fat Diet-Induced Obese Rats. Plos ONE [serial online]. May 25, 2016;11(5):1-16. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

7. Tonstad S, Malik N, Haddad E. A high-fibre bean-rich diet versus a low-carbohydrate diet for obesity. Journal Of Human Nutrition & Dietetics [serial online]. April 2, 2014;:109-116. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

8. http://www.ncbi.nlm.nih.gov/pubmed/19335713

Facts About Erythritol

If you have been choosing more reduced calorie beverages or plant-based sweeteners, you may have noticed the products being made with sugar alcohols. Sugar alcohols are a type of reduced-calorie sweetener and no, they do not contain any alcohol! You can find sugar alcohols in baked goods, candy, ice cream, beverages, and even some plant-based sweeteners. Often these products are promoted as being lower calorie, having "no added sugar," or being suitable for Diabetics since they have a lower carbohydrate count. According to the American Diabetes Association, "Sugar alcohols provide fewer calories than sugar and have less of an effect on blood glucose (blood sugar) than other carbohydrates."1 Some commonly used sugar alcohols include erythritol, lactitol, maltitol, mannitol, sorbitol, and xylitol. While sugar alcohols can have a laxative effect in some people, not all sugar alcohols are created equal. 

Erythritol is a sugar alcohol that is about two-thirds the sweetness of regular sugar; however, it only contains one-twentieth of the calories. It is found naturally in pears, melons, and grapes; however, mostly all of the erythritol used in the industry is produced by fermenting glucose with various yeasts.2 Erythritol is often blended with stevia leaf extract, monk fruit extract, or other sweeteners in beverages to help reduce calories and also mask any aftertaste.

One of the benefits of using erythritol is that it does not cause tooth decay because it is not digested by bacteria. Also, according to the Center for Science in the Public Interest, "Erythritol's relative safety is due to its being mainly absorbed in the bloodstream and excreted unchanged in the urine. Other sugar alcohols stir-up trouble in the colon where they attract water (leading to diarrhea) or are digested by bacteria (causing gas)."2 In a study published by the National Institute for Health, it was found that erythritol was well-tolerated in feeding studies (mixed into the diet at concentrations as high as 20%) without any toxicological effects even after a high-dose exposure. 3 Similar to the statement by the Center for Science in the Public Interest, when erythritol was given to humans it was rapidly absorbed and excreted without changing metabolically, which again means little to no diarrhea or gas (like your other sugar alcohols).

While the sensitivities of people may vary, most adults can safely consume up to about 50g of erythritol per day.2 Just for reference here, 1 packet of Truvia® contains 3g of erythritol, a 12-ounce can of Zevia® Zero Calorie Soda contains 4g, a 18-ounce Bai® Antioxidant Infusion beverage contains 8g, and an 11.5-ounce can of Bai Bubbles® contains 12g.

Stevia plant

References

1. www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/sugar-alchols.html

2. www.cspinet.org/reports/chemcuisine.htm

3. http://www.ncbi.nlm.nih.gov/pubmed/9862657

4. https://www.truvia.com/products/truvia-packets

5. http://www.zevia.com/content/what-erythritol

Red Flags for a Fad Diet

"Lose 10 pounds in a week!" "Easy to lose weight fast!" "Lose weight without exercising!" "Weight-loss solution!" "Best new weight loss program!" "Lose up to 1-inch overnight!"

You have probably heard or read something similar to the phrases above; supplements, meal plans, or weight-loss programs that are promising you the results that you are looking for. Most people I see that try these fad diets and supplements are miserable, lacking nutrients, and going broke from spending so much money on these quick-fixes! While these programs or supplements MAY work, it is likely short-term and not typically something you can maintain long-term. To be honest, most of my clients end up yo-yo dieting following the newest weight-loss fad and never reaching a happy and healthy lifestyle that they can maintain.

So, how do you know if something is a gimmicky, fad diet? Check out my fad diet red flag list below!

#1- Promises of quick weight-loss
This goes for any program saying they will help you to lose 10 pounds in the first week! Most of the initial weight that you lose is going to be water weight! A good weight-loss goal is 1-2 pounds per week. This slow and steady weight-loss will help you to make those small changes that will become habits and also help you to keep the weight off.

#2 - Claims of this product or program being the only weight-loss solution
Seriously though, if there was a magical food or program that made all the fat melt away and help you to lose every pound you ever wanted, don't you think everyone would be taking it? There is no miracle pill or food. Period.

#3 - Rigid diet plans
Rigid meal plans can definitely work short-term; however, not so much in the long-term. Most people end up craving their favorite foods, bingeing, stopping the diet plan, re-gaining weight, and then starting all over again. Going super low calorie or limiting the foods that you eat can be time consuming (planning wise), overwhelming, and down right stressful. What will work is a flexible and realistic eating pattern that works for YOU. There is no one-size-fits-all approach.

#4 - Super foods that will decrease this and that disease
Apple cider vinegar cures Diabetes. Eating kale makes you lose weight faster. Eat only grapefruits to cut the belly fat. Seriously, I have heard them all! What is ironic to me is that I see some doing shots of apple cider vinegar for breakfast and then eating a cheesesteak for lunch. Makes sense, right?! Yes, these foods may have awesome nutritional and health benefits; however, none of them will fix all of your diet issues and ailments. Instead of focusing on one particular food to eat, work towards a variety and balance of your meals.

#5 - Insanely high prices
Eating eating does not need to cost hundreds of dollars per month. I have seen so many supplements and products that cost double what you would find in a regular grocery store. Again, I am not saying all of these programs are horrible or do not work; however, I would challenge you to see if you could find something similar in nutrition at your next shopping trip for way less money. Just a side note here. Healthy eating does not have to be expensive. Canned or frozen veggies can be so cheap! Healthy eating on a budget does take planning; however, you don't need to buy exotic ingredients to be healthy! ***I am going to do a blog post on this later :)

There are so many more red flags for fad diets like only eating one food for days or eating a specific combo of foods or eliminating exercise. The reality is that there is no magical food or supplement. It takes a lot of effort to change your eating habits and start eating healthier. Get off the diet wagon and head towards a healthy lifestyle change that will incorporate nutritious foods, exercise, and overall wellness that will work for the long-term!

Watch more on fad diets and weight-loss programs here --> YouTube-Fad Diets

Tips for Decreasing Your Cholesterol

Maybe you just heard from your doctor that your cholesterol is high and now you have to either take medications or try and bring it down before your next appointment. So, why is this important? Elevated cholesterol levels are just one of the risk factors for heart disease and stroke. Having too much cholesterol in the blood will lead to a build-up in the walls of your arteries.  This then leads to "hardening of the arteries" and subsequent slowing of the blood flow to the heart. If this blood flow becomes cut off by a blockage, you could find yourself with a heart attack.

Below, I have 5 tips to get you started on the journey to lowering your cholesterol with your diet!

Tip #1: Increase Your Fiber Intake
Not only does fiber fill you up, but it also binds to cholesterol and excretes it from the body. Aim for at least 25g per day if you are a female and 38g if you are a male. You can find fiber in foods like fruits, vegetables, beans, and whole grains. One thing to remember with fiber is to not go from eating only 5g per day to 25g day in one shot. Slowly increase your intake and drink lots of fluids to avoid any GI discomfort!

Tip #2: Opt for Healthy Fats
Everyone has been demonizing the fats and it is really the type of fat you want to be mindful of. Include more healthy fats like nuts, seeds and avocado, which contain the unsaturated fats that decrease inflammation in the body and also increase your HDL (good cholesterol).

Tip #3: Watch Trans and Saturated Fats
Trans fats are pretty well known for the negative effects on your health; however, the jury is still mixed on saturated fats. While new research shows that saturated fats don't necessarily increase your cholesterol, they also don't offer any benefits like the unsaturated fats do. You can find trans and saturated fats in baked goods, chips, fried foods and more.

Tip #4: Decrease Your Refined Sugar Intake
More and more research studies are showing a link between refined sugars and an increased risk for heart disease. The American Heart Association also found that sugar increases triglycerides in the body. The AHA recommends no more than 24g of added sugars per day for women and no more than 36g for men. This means watching out for the cakes, cookies, ice creams, and sugary beverages.

Tip #5: Make Time for Exercise
Exercise helps to increase your good cholesterol (HDL) and decrease the bad (LDL). It also helps with weight control and decreasing blood pressure. Aim for at least 30 minutes per day (if not more) and mix it up between the cardiovascular (biking, walking, running, swimming, etc) and resistance (push-ups, chest press, leg press, etc) exercises for the greatest benefit!
**As always, check with your doctor before starting an exercise program.

Hopefully, you can find something in this list to start working on to help manage your cholesterol levels. Remember, the best way to start is by evaluating your current diet or exercise program and setting goals for improvement!



Resources: NIH

Tips for Motivating Yourself to Lose Weight

How many of you reading this post have a general idea of what to do to achieve a healthy diet, yet still aren't doing it? Ever think about what is holding you back from jumping in and getting going? Maybe, you tend to start eating healthy and by the end of the week or even day you give up? I would say this sums up the majority of my clients. Recently, someone said to me, "I know I should eat more fruits and vegetables, I just don't do it." A lot of people simply lack the motivation to lose weight or improve their diet.

So, how do you get yourself motivated? Start by being honest with yourself. It is easy to convince yourself that you are eating enough vegetables, fruits, whole grains, and lean proteins. Want to put this to the test? Keep a food diary for 1-week and see how your perception is measuring up to reality. If you are drinking enough water, eating at least 3 fruits and 4 veggies per day, limiting the refined/sugary carbohydrates and getting in lean proteins, then kudos to you :) If not, start by picking one aspect that you can change to improve your diet.

Going along with that, motivate yourself by really giving healthy eating your all. It is great to do small changes in order to break the bad habits; however, don't make changes that are so small you don't see any results. Minimal changes will only mean minimal results. Do you really think that will keep you motivated on your healthy lifestyle journey? Instead, go in strong and build the momentum that will push you through the rough patches. By really giving your best effort, you are more likely to see improvements and success faster, which will only motivate you to keep going. Also, those first few successes will really prove to yourself that you can do it. One thing to remember here, don't expect to give it your all and see results the next day. I always say to my clients, "You did not get to this point overnight. It is going to take time for you to get where you want to be." That being said, set small goals for yourself (monthly or even weekly) to keep pushing towards something positive.

If you feel discouraged throughout this journey, remind yourself, "Why am I doing this?" Maybe, it is to control your Diabetes, look better for the summer, feel good about yourself, have more energy, reduce knee pain...The list goes on and on. If you are only losing weight or changing your diet because your doctor told you to, stop now and think of one reason why it is important to YOU.

Everyone always says that you should find support when trying to lose weight or eat healthy. Now, this doesn't mean you need to go out and find a support group or pay money online. You can find support and motivation in friends, family, and even social media. Join groups on Facebook, follow healthy bloggers, look for other people in your shoes, create an Instagram dedicated to healthy living, etc. There are so many ways you can find the support you need to motivate you daily!

My last piece of advice for how to motivate yourself is to stop the negativity. Stop that train of thoughts that starts with, "I'm such a failure..." or "I'll never lose weight..." or "I'll never be as thin as I was back..." These statements are not productive and certainly won't motivate you. Change that negativity into something that is productive like, "I did not eat such a healthy lunch, but for my dinner I am going to plan better and have..." or "I did not lose weight this week, but I do have more energy from eating better..." or "I looked great in my 20s and am going to look great in my..." You are your biggest motivator and supporter, so don't let your inner demons sabotage your health.

Give yourself the best chance you can to succeed by really giving it your all. Build your momentum, get excited, and motivate yourself to start (or continue) on that healthy lifestyle journey!

Tips for Choosing Protein Supplements

While I love protein bars and powders for convenient on-the-go snacks or meals, let's face it, a lot of what is out in the market is, dare I say it, pure junk. My main issues with most bars/powders are the laundry list of filler ingredients and high sugar content. Below are some tips for choosing the best protein supplement for you and a no-bake protein bar recipe I love, love, love to make!

Check the Protein
The first thing you want to do with any protein bar is to of course, check the protein. If you are going for the bar as a snack, aim for around 7-10g of protein. If it is a meal replacement, try to look for more than 10g. Protein helps to stabilize your blood sugar, which is great for not only Diabetics, but also, those who just want to keep their hunger levels at bay. I use a plant-based powder with a blend of brown rice, hemp seeds, pea protein and chia seeds for a great amino-acid profile. If you use milk products at home, look for a whey protein and/or whey isolates for good quality.

Check the Sugar
I can't stand when I look at a bar and see 20g of protein and then 20g of sugar. Really? I'm not going to mention any names, but I even saw a company use the disclaimer of, "Not recommended for Diabetics." Unless you are a marathon runner or some other super high intensity athlete, never choose a bar with that much sugar in it, especially if the third ingredient is cane syrup and not even a naturally occurring sugar. So, what should you look for then? You want less than 10g of sugar if it is a bar and less than 5g if it is a powder. Most of my clients (and myself) use the powders in a smoothie with fruit and a type of milk (almond, coconut, cow's). You are already getting the sweetness from the fruit, so you really don't want a ton more in the powder.

Read the Ingredient List
If you look at the ingredient list and see added sugar as one of the first 3 ingredients, you might want to think about choosing another bar. Ingredients are listed by weight, so the first few are the most prominent in the item. Added sugars would be things like: brown rice syrup, honey, cane syrup, cane sugar, brown sugar, maple syrup, etc. These are different than natural occurring sugars like dates or raisins, which are typically less refined, with a slower effect on your blood glucose. They also come packed with other vitamins and minerals that your refined sugars will not. This same idea also goes with healthy fats. Try to aim for bars that use whole foods like almonds, chia, flax, coconut, etc, instead of oils. Again, you will get more nutrients (vitamins, minerals, fiber) with the whole food source.

Almond Protein Snack Bars
Yield: 10 bars

Ingredients
1 cup raw almonds, reserve 1/4 cup(I used slivered - easier to food process)
1.5 teaspoons cinnamon
1 1/2 cups quick-cook oats
1.5 scoops vanilla protein powder (you can use chocolate too)
2 tablespoons 100% pure maple syrup
1 tablespoon honey
2 tablespoons SunButter (sunflower seed butter)*
2 tablespoons dark chocolate chips, melted (optional)

Directions
1. Spray an 8 by 8 inch square pan with cooking spray.
2. Food process 3/4 cup almonds.**
3. Add remaining ingredients, except the chocolate chips. Food process until smooth.
4. Using your hands, press the mixture into the prepared pan. Top with chopped almonds and drizzle with optional dark chocolate.
5. Let pan sit for about 15 minutes in the fridge before cutting. Once cut, store in the fridge for up to 1-week. Enjoy!!

Additional Notes
*I used the sun butter as a little added flavor. You could also use almond or peanut butter. If you notice your mix to be a little dry and not sticking together, add a little more of the nut butter.
**If you want to skip this step, simply use 1/2 cup almond butter. I also didn't food process my almond to a butter, but left it a slight bit crumbly. You can do either or for your recipe at home!
***You can also use dates or raisins instead of the honey/maple syrup. Try adding in chia, flax, or hemp seeds for a fiber, protein, omega 3 boost too!

Nutrition Facts (1 bar): 170 calories, 8g fat, 54mg sodium, 88mg potassium, 18g carbohydrates, 3g fiber, 7g sugar, 8g protein