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home : blogs_old : simply fit August 01, 2014

Simply Fit
By Pamela Liuzzo, Prescott Valley, AZ
Diets don't work! Breaking unhealthy habits does. Let me share with you how simple changes in your daily life can help improve your waistline and maybe even your entire life.
Saturday, January 12, 2013

Oatmeal: The super food you should be eating everyday

 Pamela Liuzzo DTR, CDM, CFPP

People who eat breakfast on a regular basis, have a lower BMI and consume fewer calories throughout the day than those that skip breakfast.

Hello Simply Fit readers. We are just a few short weeks into the New Year. How's your "get healthy" resolution going so far? Hopefully you are still in the honeymoon or summer phase of your quest. One common road block from those trying to eat healthier is breakfast. I've heard all the excuses as to why you're not eating breakfast. "I'm not hungry in the morning", "I don't have time to eat breakfast", "I feel sick if I eat breakfast", " Nothing sounds good" and the list goes on and on and on.

Fact: People who eat breakfast on a regular basis, have a lower BMI and consume fewer calories throughout the day than those that skip breakfast. This fact alone should make you reconsider your skipping breakfast ways.

One of my favorite breakfast foods is oatmeal. It's convenient, nutritious and most of all, delicious!

I recently discovered a recipe for oatmeal that you make the night before, without cooking. This sounded odd to me because I was use to cooking my oatmeal but I had to give it a try. The recipe is as follows:

• ½ cup rolled oats

• 1 cup non fat milk (may use soy or almond milk)

• ½ teaspoon cinnamon

• 1 Tablespoon Chia Seeds (optional)

• Sweeten with Stevia and/or fruit puree (I like to puree frozen berries)

• Cover and let sit in refrigerator overnight.

My personal standby recipe is:

• ½ cup rolled oats

• 1 cup water

Cook in microwave until oats are soft.

Then mix together:

• 1 scoop whey protein powder

• 1 teaspoon cinnamon

• 1 pkt. Stevia

• Add enough water to blend above ingredients into a thin paste.

Add protein mixture with cooked oatmeal and eat. Yum!

Other oatmeal ideas:

• Add oatmeal to smoothies which thickens them up a bit. This will also help increase satiety (fullness)

• Use oatmeal in your meatloaf and meatballs instead of dry bread crumbs

• Add oatmeal to hamburger and sausage patties

• Add oatmeal to cakes, breads, cookies and muffins

• Add oatmeal to your pancake batter

• Use oatmeal as a breading for chicken

• Add oatmeal to fruit and yogurt

• Grind up oatmeal and use in place of white flour

• Add peanut butter to your breakfast oatmeal. My favorite is PB2 which has a great flavor with a fraction of the fat and calories. It's like eating an oatmeal cookie!

I found a wealth of nutrition and fitness information on quakeroats.com including recipes, tips for parents, weight management, exercise, baking tips, food safety and the list continues. I encourage you to sign up for their email newsletter which is free and full of other helpful tips.

Here are some facts about oatmeal according to quakeroats.com:

Quaker® Old Fashioned Oats are whole oats that are rolled to flatten them.

Quick Quaker® Oats are made the same way but are simply cut into slightly smaller pieces so they cook faster.

Steel Cut Oats are whole oats that have not been rolled into flakes. Instead, they are cut approximately into thirds. Cooking time is 30 minutes and the texture is heartier than rolled oats. Steel Cut Oats are also known as Scotch Oats, Pinhead Oats (in Great Britain because they resemble the size and shape of the head of a large pin) and Irish Oats.

Instant Quaker® Oats use the exact same oats, only they are rolled a little bit thinner and cut finer so that they cook very quickly.

All the types are equally nutritious because they supply all parts of the oat grain including the bran, endosperm and germ. It's the different size and shape of the oats that affects the cooking time and texture. Additionally, most/many varieties have some vitamins, minerals and flavoring ingredients added.

More facts about oatmeal according to quakeroats.com:

Oatmeal actually works to help lower LDL "bad" cholesterol without lowering the good cholesterol your body needs. Oats have a high proportion of soluble fiber, which helps reduce cholesterol to lower the risk of heart disease. Think of oats as tiny sponges that soak up cholesterol and carry it from your body. Experts believe that it's the soluble fiber found in oats that helps reduce blood cholesterol levels. How? In simple terms, oat soluble fiber (beta glucan) helps control blood cholesterol by binding some of the cholesterol in your digestive tract. This cholesterol is "trapped" and removed from your body naturally.

Whole grain foods such as oatmeal are also associated with lowering the risk of heart disease, aide in weight management due to its "stick to your ribs" quality, help keep you regular, may reduce certain types of cancer including cancers of the colon, stomach, and prostate and may have a positive effect on blood pressure.


Related Links:
• Quaker Oats Nutrition
• PB2/Bell Plantations

Reader Comments

Posted: Tuesday, January 29, 2013
Article comment by: Ted's Perspective

Oatmeal is part of a Whole Organic low fat diet.

Organic Rolled Oats, 1 scope.
Cinnamon sprinkled on the top before its done cooking.
Frozen or Fresh fruit.
Soy Yogurt on occasion.

Posted: Monday, January 28, 2013
Article comment by: Genie F

Hello Insulin is right. Non-instant oatmeal sits at 55 on the Glycemic Index (ice cream is only 2 points higher at 57 & honey is at 61 to give you an idea of what that means.)

So, it's not all that it's purported to be!

Also, it's known for being a trigger of cold sores so if you're prone to them, watch out!

Posted: Monday, January 21, 2013
Article comment by: Pam Simply Fit Liuzzo

My sister-in-law just sent me this great oatmeal recipe. I'm going to give it a try tonight

Bircher Muesli
1/4 cup(s) oatmeal (dry)
1 tbsp(s) juice - lemon
3/4 cup(s) yogurt - nonfat light
1/2 oz almonds
3 oz blueberries

1. Combine oats, lemon juice and nonfat light yogurt of your choice. Refrigerate overnight.
2. Serve cold with almonds and berries.
3. Tips:
1/2 oz = 12 almonds
3 oz = 3/4 cup blueberries

Posted: Sunday, January 20, 2013
Article comment by: Eat Oldfashioned Oatmeal, NOT Instant

I eat the old fashioned oatmeal with lactose free milk. Never eat instant anything, use your common sense.

Posted: Sunday, January 20, 2013
Article comment by: dutch holland

I eat Oatmeal - I add Stevia, chopped walnuts and ground flaxseed. 2%milk.
I can only eat it a couple times a week when we dont have any where to go...... (gives me gas.)

Posted: Sunday, January 20, 2013
Article comment by: T and T

thank you for the info Pam i need to lower my ldl please continue with the health foods info. eat well.

Posted: Sunday, January 20, 2013
Article comment by: Feelin My Oats

i love my oats with honey, pecans and cinnamon. The high protein thing is an unhealthy myth. Gorillas are pretty close relatives to people and eat no animal protein at all. Ever hear the expression "healthy as a horse?" They don't eat eggs and bacon either.

Posted: Saturday, January 19, 2013
Article comment by: Avocado, Banana, and Peanut Butter, on whole wheat toast or with oatmeal

What do you think of that?


Posted: Saturday, January 19, 2013
Article comment by: Pam Simply Fit Liuzzo

Hello Insulin: I am very aware of the glycemic index as well as the glycemic load of foods. Oatmeal is high on the glycemic index? I suppose if you are consuming the instant sugary version but I certainly don’t recommend that. I also don’t recommend “pounding down” any food, even oatmeal. Everything in moderation. You can keep your protein only breakfast and I’ll keep my oatmeal. By the way, I’ll be the one running circles around you. Thanks for reading.

Posted: Saturday, January 19, 2013
Article comment by: Hello Insulin

If you want to spike your insulin and overeat the rest of the day then by all means heed this advice and pound down the empty carbs.

If you don't, understand the glycemic index and glycemic load. Oatmeal is crap (despite what Quaker has to say). You need protein in the morning: meat, eggs, beans...take your pick.

Posted: Saturday, January 19, 2013
Article comment by: Improvise When Planning Your Menu

Stretching the same meal everyday needs a bit of imagination, so improvise, as my mother used to say. Fix it differently each day and take a break with something else. Cream of Weat is also a good choice.

Posted: Thursday, January 17, 2013
Article comment by: Prescott Foodie

I put walnut oil, blueberries and salt on my oatmeal.

Posted: Wednesday, January 16, 2013
Article comment by: Uh Oh

So now the typical person will read the headline, maybe skim the article and think their super sugary sweetened Quaker instant oatmeal is healthy so they'll eat 4 packs a morning instead of 2.

Posted: Tuesday, January 15, 2013
Article comment by: Kim Tate

Thanks for the tips! I like oatmeal but have become tired of the same old variety.

Posted: Monday, January 14, 2013
Article comment by: LOVE My Oatmeal

Have oatmeal with cinnamon, blueberries and some lite milk every day in the winter. Love it and it gets me warmed up for the cold winter months. Peanut butter is another favorite of mine. Must keep your immune system healthy.

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