Overnights In "Oatober"

Yes, oatmeal isn’t just for breakfast anymore. Besides the steamy cup with a plethora of add-ins, oatmeal can be savory, used as a flour substitute and giving a boost to your meat loaf. The health benefits of oatmeal make it a perfect addition to other foods to boost nutrition in baked goods and stuffing.  

First a primer on the various kinds of oatmeal:  Oatmeal is available in different varieties such as old-fashioned oats, oat groats, steel-cut oats and oat bran. Some quick-cooking varieties include cooking oats and instant oatmeal. The different types of oat products are a result of the kind of processing they undergo, but all retain most of their fiber and nutrient content.


Some of the most prominent nutritional benefits of oatmeal can be summarized as the following:


1. BOOSTS ENERGY
Oatmeal is a carbohydrate and protein-rich source that provides calories and energy. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism found consuming a low-glycemic meal, such as oatmeal, three hours prior to a run gives you better endurance than a high-glycemic meal. Foods such as oatmeal tend to cause a slow rise in glycemic levels, which is ideal for increasing fat-burning during exercise.


2. SUPPORTS WEIGHT LOSS
Oatmeal is an appetite suppressor that can be an integral part of any weight loss diet. Cholecystokinin, a hunger-fighting hormone, is increased with the oatmeal compound beta-glucan. A 2009 study published in the journal Molecular Nutrition and Food Research found satiety increased as a result of eating foods containing beta-glucan. 


3. PREVENTS DIABETES
Oatmeal’s low-glycemic index is beneficial when it comes to reducing the risk of diabetes. This helps the stomach empty its contents slowly, which affects blood sugar levels and has a positive effect on our insulin sensitivity. A 2006 study published in The American Journal of Clinical Nutrition found a diet that produces a low-glycemic response is associated with less insulin resistance and a lower prevalence of type 2 diabetes than a diet that produces a high-glycemic response.


4. BOOSTS HEART HEALTH
Foods rich in whole oat sources of soluble fiber have been linked to good heart health. Oatmeal contains both calcium and potassium, which are known to reduce blood pressure numbers. A 1999 study published in The American Journal of Clinical Nutrition found whole-grain consumption was associated with a reduced risk of coronary heart disease due to its soluble fiber. 


5. REDUCES COLON CANCER
A high-fiber diet can be beneficial when it comes to reducing the risk of colorectal cancer. Its soluble fiber and insoluble fiber can help speed up the passage of food and waste, which prevents constipation. This is what promotes good colon health. A 2011 study published in the BMJ found total fiber intake, as well as fiber from whole grains and from cereals, was strongly associated with a reduction in colon cancer. 

I am very fond of oats this time of year because they are cozy, filling and delicious.  Overnight oats are  my favorite because I can prepare ahead of time and have breakfast every day of the week. The best part is you can be creative and add anything your little heart desires. This month, I had a food experience with my favorite flavor this month, S'mores Overnight Oats. This tasty recipe is courtesy of Quaker Oats and you can find the recipe HERE.

S’mores Overnight Oatmeal

Serves 1

Ingredients:

½ cup old fashioned oats

½ cup lowfat milk (I love Fairlife milk, more protein!)

1 Tablespoon mini chocolate chips

1 Tablespoon mini marshmallows

1 graham cracker

Preparation:

1. Add oats to your container of choice , pour in milk and layer mini chocolate chips, marshmallows, and graham cracker.
2. Refrigerate overnight and enjoy in the morning.

Happy Oatober!


~Crazy

May is Mediterranean Diet Month

Did you know that May is Mediterranean Diet Month? This diet is much more than what you might think of when you hear the word “diet” – it is a healthy eating lifestyle that has been shown to reduce risk of numerous diseases. In fact, an analysis of more than 1.5 million healthy adults showed that people who followed the Mediterranean diet had lower risk of death from heart disease and cancer. They were also at lower risk of getting Parkinson’s or Alzheimer’s diseases. Ready to reap the rewards of this healthful diet? Here are some tips to get you started.

• Focus on produce. Include fruits like mangos, the Dietitian Pick of the Month, and vegetables at every meal. Enjoy them for quick, healthy snacks as well.
• Go whole grain. Choose whole-grain breads, cereals and pasta and try other whole grains too, including brown rice, quinoa and farro.
• Bring out the beans! Dried beans and lentils are low in calories, but full of fiber, protein and other important nutrients.
• Make fish your new meat. Seafood is packed with protein and a top-source of healthy omega-3 fats.
• Choose healthy fats. When cooking, swap butter for olive or canola oil to get the heart-healthy benefits of mono- and poly-unsaturated fats.
• Go nuts! Since nuts are calorie-dense, limit servings to one to two ounces a day to get their nutritional benefits without breaking the calorie bank.

~Crazy

Lactose Intolerance and Scoring Big in the Dairy Aisle

Being Lactose-Intolerant and Scoring Big in the Dairy Aisle

Originally published for the Midwest Dairy Blog:  Dairy Makes Sense on February 2nd, 2016 https://www.midwestdairy.com/being-lactose-intolerant-and-scoring-big-in-the-dairy-aisle/

Now that the holidays are over, February, my favorite month, is just around the corner. My customers are excited for 2 things:  The Big Game and Valentine’s Day. As a Registered Dietitian, I am excited for February because it is Lactose Intolerance Awareness Month.  All of these February themes mesh perfectly together because many of my customers suffer from lactose intolerance and feel they will suffer enjoying the food at football viewing parties or special Valentine’s Day dinners. When heading to the Dairy Aisle to prepare for these special events, there are many low-lactose foods available to make all food taste good and tummies feel good. Here are my tips for tackling the Dairy Aisle:

1. Cheese, Please! Cheese is delicious on everything and luckily, there are a variety of cheeses with a low-lactose level, especially aged cheese. When a cheese is aged, the lactose diminishes. I encourage you to choose high flavor cheese because individuals will tend to use less of it, but still get the flavor and oooey gooey goodness in a recipe. My favorite choices are Sharp Cheddar, Monterey Jack and Asiago. My favorite game day appetizer is a whole-grain pizza crust, topped with tomato sauce, fresh vegetables, Asiago cheese and fresh basil.
2. Delicious Dips – Who doesn’t love dips?  Unfortunately, sour cream is one of those higher lactose foods. An easy substitution is mixing equal parts low-fat ricotta cheese and plain Greek Yogurt as your dip base. Ricotta is lower in lactose because during processing, the whey is separated from the curd and with it goes most of the lactose. Greek yogurt is more easily tolerated because of the live and active cultures and lower lactose content.
3. Sweet Indulgence – A party or special dinner would not be complete without ending it with something sweet.  Did you know there are creamy and delicious lactose-free ice cream varieties?  I recommend topping it with your favorite fresh or frozen fruit and sliced almonds or drizzling with warm peanut butter and toasted coconut.

If you have lactose intolerance, never be intimidated by the Dairy Aisle. There are many friendly foods that fit in with your health needs and the special and fun events in your life.

~Crazy 

5 Simple, Smart and Satisfying Snacks

Snacking is the latest and greatest food trend. Many individuals are foregoing the strategic 3 meals a day and replacing it with 6 small meals or snacks a day. This is happening for many reasons, with time constraints leading the pack.  People have less and less time to cook at home, less knowledge about how to prepare and cook food and spending more time away from the home. According to recent studies, snacking will probably increase 5-7% over the next 3 years and replace the regular 3 meals a day.  

Just look at these statistics from leading market research firms (www.forbes.com):

• A survey of 1,139 people by Nielsen found that 91% of adults snack at least once a day, including 25% who say they snack 3-5 times a day and 3% who claim to be always nibbling.
• According to a 2013 report from The Hartman Group, 48% of respondents replace meals with snacks at least 3-4 times a week.
• As many as 30% of Americans reported eating a frozen entrée as a snack, according to a 2014 report from Mintel. The report also found 41% of 25- to 34-year-olds surveyed were even more inclined to do so.

This is the alarming matter at hand:  are we replacing healthy meals with more unhealthy snacks?  With many of the quick and convenient snack options coming mainly from the grain group of the MyPlate food guide (think crackers, cookies, candy and chips), this might be a reason snacking may be increasing your waistline. The key to healthful snacking is all about balance. Each time you reach for a snack, you should have 2 of the 5 food groups and 1 of them should always be from the protein group.   Protein helps your metabolism work more efficiently at burning calories and also keeps your blood sugars stable so you do not experience bouts of intense hunger and cravings.

Here are healthier common snack replacements for the higher calorie and fat versions we tend to munch on.  All have less than 250 calories, pack a protein punch of 5 or more grams to keep you fuller longer and all will satisfy a sweet, salty or crunchy craving.

Instead of Cookies, try Apple “Cookies”

Shop:  Apple, peanut butter (or other nut butter), mini chocolate chips, old fashioned oats

Snack:  Slice the apple and circle out the core (usually you will get around 5-6 slices from a medium apple). Divide 2 tablespoons of peanut butter, 2 tablespoons of oats and 2 tablespoons of mini chocolate chips between the slices.

Serving:  5 slices

 

 Instead of Potato Chips and Onion Dip, try Homemade Corn Chips and Dip

Shop:  Corn Tortillas, non-stick cooking spray, salt, 1 small container of plain fat-free Greek yogurt, salsa.

Snack:  Preheat oven to 350 degrees. Cut 3 tortillas with a pizza cutter into 4 pieces for a total of 12 chips. Lay flat and spray lightly with non-stick cooking spray. Sprinkle with salt to taste. Bake for 10-12 minutes, or until desired crispiness. Meanwhile mix small container of yogurt with 2 tablespoons of salsa.

Serving:  12 chips and 1 cup of salsa dip

Instead of Cereal Snack Mix, try Power Snack Mix

Shop:  Shelled pistachios, unsweetened coconut flakes, raisins

Snack:  Combine 1 ounce of pistachios (about 50 nuts), 2 tablespoons of coconut and 2 tablespoons of raisins.

Serving:  ½ cup 

Instead of Crackers, try Flavored Popcorn

Shop:  Popcorn kernels, olive oil spray, Italian seasoning blend, garlic powder, roasted sunflower seeds.

Snack:  Air pop popcorn kernels, while warm, lightly spray with olive oil and sprinkle on 1 tablespoon of Italian seasoning blend, 1 teaspoon of garlic powder and ¼ cup of sunflower seeds.

Serving:  2 cups

Instead of a High Sugar and Fat Filled Latte, try a Craving Crusher Latte

Shop:  Coffee, fat-free milk, vanilla whey protein powder

Snack:  Brew and cool coffee. In a blender bottle, mix coffee with ¼ cup of milk and 1 scoop of protein powder. Shake until well blended.  

Serving:  8-10 ounces

~Crazy

Chia Seeds: THE Superfood of Choice

Is your appetite out of control for sweets or something crunchy every day?  Are you diabetic and looking for a natural way to control your blood sugars?  Are you tired of having to take fiber supplements?  You seriously may want to consider my favorite super food on the supermarket shelves, the chia seed.  Best known for growing Chia Pets in clay pots, the chia seed has an impressive list of nutrients and health benefits.   

This tiny seed is big when it comes to nutrition value. It’s high in fiber, as a half-ounce contains 6 grams of fiber, the same amount of fiber found in three slices of whole wheat bread.  The soluble fiber when combined with liquids forms a gel, which may help the body regulate how carbohydrates are digested and stabilize blood sugars.  The soluble fiber also may have a role in controlling appetite and cholesterol.  It also provides omega-3 fatty acids; in fact, it contains some of the highest amount of plant-based omega-3 fats. The antioxidant content is comparable to fruits and vegetables.  

What’s even more amazing is how simple it is to eat chia seeds.  No need to grind first, just sprinkle or stir and eat. Chia seeds have little flavor, making it easy to add to your favorite foods without changing the taste. Simply sprinkle one tablespoon on salads, yogurt, cereal, applesauce or smoothies. Or stir the seeds into a beverage such as juice right before meals to help control hunger and feel full longer. Because chia seeds are rich in antioxidants, there is no need to refrigerate to keep the oils present from going rancid.

They are great to use when you get cravings. Some individuals experience mid-morning or mid-afternoon cravings. This is the perfect time to have about ½ tablespoon of chia in a yogurt or a pudding cup.  I personally put mine in my smoothie every morning and then later I mix it with peanut butter to put on my afternoon apple. Chia seeds also help you stay hydrated, so this is a great option in the hot days of summer or if you are doing activities or sports in the heat. They are even a healthy option for kids!

The best thing about it is you can use it anytime of the day and it’s all natural!  Aim for about 1 ½ tablespoons a day and up to 3 tablespoons a day.  Try this delicious summer salad for your next meal and be brave, choose chia!

Strawberry-Kiwi Spinach Salad with Chia Seeds

Serves 12

All you need:
1/2 cup ligh raspberry vinegarette
2 tbsp chia seeds
2 (6 ounces each) bags fresh spinach
2 pints fresh strawberries, halved
4 medium kiwifruit, peeled and cut into 1/4-inch slices
2 medium green onions, sliced

All you do:

 

1..     In a large bowl, combine spinach, strawberries, kiwi and green onions.

2.     Stir chia seeds into dressing right before serving.   Add dressing to salad and toss to coat.

~Crazy

For the Love of Radishes

Ok, I may have a little obsession with radishes. They are one of my favorite vegetables. All things cruciferous make me happy. My love started when my eyes were mesmerized with the beautiful hot pink/red color they are.  

Radishes are members of the Brassicaceae family. The root is related to kale, broccoli, cauliflower, and one of my favorites, horseradish.  They can grow anywhere, but California and Florida are the top producers. They grow quickly, so it's a fun veggie to have in your garden. Radishes, like other cruciferous veggies contain isothiocyanate. This is an anti -oxidant compound called sulforaphane. These have a proven role against prostate, breast, colon and ovarian cancers by virtue of its cancer-cell growth inhibition, and cyto-toxic effects on cancer cells in various studies. 

The best part about radishes....wait for it.....1 cup is only 16-20 calories.

They are delicious in salads and are great roasted. There a multiple varieties and different degrees of "hotness."  My next radish purchase is the Daikon. But for today, wanted to share with you one of my favorite salads with these ruby red gems. 

 

Edamame, radish, onions, fresh dill and a yogurt ranch dressing make this a great spring side dish. 

 

Get a bunch of fresh radish and chop off the greens. Save them for later because they are perfect mixed in with your lettuce leaves or sautéed with a little garlic and olive oil. Dice the radishes.  Don't worry about a few blemishes here and there, but if there is a brown or dark spot, feel free to thinly slice that off. They don't have to be perfect!

Dice a bunch of green onions, cube 1 avocado and roughly chop about 1/4 cup of fresh dill. 

Add all your greens to the bowl, including 1 bag of thawed and shelled edamame.

To make the sauce, you mix 1/2 packet of friend ranch dip, 1 small container of plain Greek yogurt, 1/4 cup skim milk and 1/4 cup of fresh dill. 

Mix yogurt mixture with veggies and refrigerate overnight. Taste before serving and salt and pepper it to taste. 

Radish and Edamame Salad

1 bunch of radishes, diced

1-10 ounce package of frozen, shelled edamame

1 bunch of green onions, diced 

1/2 cup fresh dill, roughly chopped and divided 

1 avocado, diced

1 5.3 ounce container of plain Greek yogurt

1/2 package of dried ranch dip mix

1/4 cup skim milk

2 tablespoons of lemon juice

salt and pepper, to taste 

1. Dice radishes, green onions, avocado, and dill. Add all vegetables and 1/2 of dill to a bowl and combine. Mix in edamame

2. In a separate bowl, combine yogurt, ranch mix, dill, milk and lemon juice.  

3. Pour dressing over vegetables and mix well. 

4. Refrigerate overnight and before serving, add salt and pepper to taste. 

I hope you enjoy the peppery and spicy flavors of my favorite spring dish!

~Crazy

A Dietitian's Top 5 Foods in the Grocery Store

The other day, I was wandering around a home improvement store looking for one little itty bitty item. Goodness!  I am too proud to ask for something until I just can't find it and on this day, I had to ask. Thank you to Frank who kindly lead me right to the product, otherwise I probably would have walked out without it. 

As I paid for my item; I realized, the feeling I had just now is exactly how most people feel in the grocery store. There are so many times in the store, so many choices and so many similar products. How does one find or choose the right one? 

Since I work in a grocery store everyday, it is easy for me to know exactly what I want and exactly where to find it. I thought I would share with you my Top 5 Food Items that I think should be part of every trip to the grocery store and why.

#1 Blueberries

These are truly one of the healthiest fruits you can eat. 1 cup is only 80 calories, and virtually no fat. They are full of antioxidants, especially Vitamin C, and fiber. The fiber in these little beauties help you feel fuller longer. And did I mention you get a WHOLE cup for only 80 calories. Yummy!! 

#2 Spinach

Another nutritional powerhouse found in your friendly produce aisle. Lots of vitamins, minerals and fiber. Plus you can sneak this veggie into almost anything (my favs include smoothies and anything with marinara sauce).  Want to know the best part? The nutrients intensify when it's cooked, so even better in your lasagna!! Freeze fresh spinach and forgo your ice cubes in your smoothie. 

#3 Salmon

High quality protein, heart and brain healthy Omega 3 fatty acids, and a multitude of delicious ways to prepare this fish, make it my top protein food. Grill it, bake it, grind it for burgers and make your own sushi rolls. Salmon provides other nutrients like Vitamin D, B Vitamins and even a little calcium. It's a must eat at least once a week. 

#4 Oatmeal

In a previous post, I asked "what oat floats your boat?"  Meaning all oats, any kind, are a great addition to breakfast, lunch and to your favorite recipes. Oats pack fiber known as beta-glucan that has been studied to help lower blood cholesterol. It also is a source of magnesium which many of our diets are extremely low in, causing issues with digestion and muscle fatigue. Oats also have immune boosting zinc. Try oats savory and sweet, use instead of breadcrumbs in recipes and blend up for a thicker smoothie. 

#5 Milk

Milk is the only naturally occurring nutrient-rich beverage. When choosing low-fat to fat-free milk, you have a perfect little package. It has the right carbohydrate to protein ratio to be a balanced snack and is a superior source of calcium (remember friends, bone loss occurs around age 30-35 so you can build those stores before and maintain those stores after). This is also one of the few foods we get Vitamin D from. With all the other choices of "milk" options, this one reigns supreme in my book. Why?  Just check out the ingredient list.  There is more to milk than just drinking a glass.    

Hope this helps your next shopping trip a little bit easier and a lot more healthier.

~Crazy

Lemon Your Way to Health

Ok, you all know by now I am a little crazy when it comes to nutrition, food and well just about anything. I like to share in my "crazy" on occassion, so today I want to share with you my love for lemons. 

My lemon health started when a couple of years ago, I read a tweet (Yep just 140 characters) that starting the day with warm lemon water was the key to beautiful skin. Sold!  That's all I needed to know. A natural fruit and water=anti-aging goldmine? Done and done. I started religiously drinking it and have been ever since. 

I constantly have fresh lemons in the  house. I prefer fresh because of the flavor and bottled juices just do not have the same taste. I roll my fresh lemon on the countertop to get the juices flowing and  then cut the lemon in half. 

I like warm water versus hot water. Hot water can break down the healthy enzymes and nutrients in the lemon. I take a cup and microwave it for about 80 seconds and it's perfect. 

Squeeze half of the lemon in and enjoy while warm. I do this on an empty stomach, after my workout in the morning and sip on it while I get ready. 

Recently, a friend shared an article on the drinking a cup of lemon water:  http://www.shape.com/healthy-eating/diet-tips/ask-diet-doctor-hot-lemon-waters-real-benefits

Sure lemon has a lot of health benefits, but as you can see it probably isn't going to work miracles. However, this is what I personally know:

-It has helped with my energy levels in the morning

-It has improved my skin and I can tell when I skip a few days because I lose a little bit of my glow

-It helps with digestion, if my tummy hurts, this really works and it takes down bloat 

-If my eyes and face are puffy in the morning, lemon water takes care of that

-If I eat a little too much sodium (hello pizza), lemon water reduces the dreaded ankle swelling

-I haven't been sick one day since I started drinking daily lemon water

-Honestly, it just makes me feel good. 

If you don't like it warm, that's fine too! Throw a slice into your daily water indulgence. Now go squeeze, sip and lemon your way to a healthier feeling you! 

~Crazy

        

Making it Monday: Ohhhhh-Ver Night Oatmeal

 

                 

 

If this picture of my assistant Erin does not get you excited, I don't know what will!  Welcome to the start of December and the very sketchy time between holidays. Why do I call it sketchy?  Because, from Thanksgiving to the new year can add around 7-10 pounds to your waist line. Hence, why I am posting my lofty health goals in between  the holiday and maintaining fitting into my pants. Yes, I downloaded a 30-day Buns, Guns and Abs Challenge calender and also vow to eat healthier than healthy during this time. There is nothing better than starting off the day with a warm, filling, and healthy breakfast. Make sure to put these ingredients on your grocery list and enjoy the ease of making breakfast the whole week long.

 

                  

 

All you need is a slow-cooker, the ingredients above and 8 hours of night. Place 2 cups of steel cut oats into a slow-cooker set on low. This recipe is for steel cut oats only. The other types of oatmeal will not work in this recipe.

                 

 

Mix in 8 cups of unsweetened vanilla almond milk. Feel free to use skim or 1% milk or water.

                

 

This is an important step because this also helps you stay fitting into your pants over the holidays. PROTEIN!  Protein is so important to help you stay full longer and to maintain the lean muscle mass that makes your metabolism work like a fire-burning furnace. Place 4 scoops of a low-sugar whey protein powder (I recommend using plain or vanilla flavored).

                

 

This is the next important step in this recipe that makes this the perfect breakfast...CHIA!  I believe chia is the superfood EVERYONE should be eating EVERYDAY!  For this recipe, place 6 tablespoons of chia into the hot tub.

    

 

I like to add dried fruit to the hot tub, so in this recipe I use 1 cup of fruit bits. This is a nice mixture of fruit:  apples, peaches, raisins (regular and golden-which are my favorite) and craisins. If you are not a fan of dried fruit, you can add fresh or frozen. If you use frozen fruit, microwave it for about 60 seconds and it will create a warm syrup with the fruit.

                

 

Mix it all together and slide the lid on. This is when I start to heat up my water for my sleepy time tea. But first....I cannot forget my favorite part.

           

 

My favorite addition to the oatmeal is candied pecans (or any nut you like). Place 1 teaspoon of brown sugar in a sauce pan over medium heat.

          

 

Place 1/2 cup of pecan pieces into the pan and mix untill the brown sugar melts and starts to carmelize on the pecans. This will take about 5-7 minutes. You will notice the brown sugar melting and coating the nuts.

          

 

Hellooooo, crunchy and sweet yumminess. Let cool in a bowl overnight next to the oatmeal.

         

 

When you unwillingly get out of bed the next morning, this will be waiting for you (well not this exact dish unless elves assemble it for you, which is totally possible).  The oatmeal will be cooked perfectly and top it off with a teaspoon of your candied pecans. Perfect way to start the day!  This makes a ton of oatmeal, so just take the insert out of your slow-cooker and place the oatmeal in the refrigerator. Scoop out a serving each morning and warm in the microwave for 1 minute. It is the healthy breakfast recipe that keeps on giving all week long!

 

Overnight Oatmeal

8- 1 cup servings

 

2 cups steel cut oats

8 cups unsweetened almond milk

4 scoops low-sugar whey protein powder

6 tablespoons chia seed

1 cup dried fruit

 

Place all ingredients into slow-cooker and cook on low for 8 hours.

 

 

~Crazy (about overnight oatmeal)