Ode to Oats

Nothing makes me happier than starting my day with a big bowl of oatmeal.
Oatmeal soothes my stomach, nerves and keeps my blood sugar stable for hours. However, I have a soft spot for oatmeal, too (No pun intended). Growing up I watched my grandfather cut up a banana into a bowl, or shall I say trough, of fresh cooked oats each morning I spent with him and my grandma over the summer as a kid. Before my grandmother passed, both of them enjoyed a very active and healthy lifestyle. I like to joke that they shopped at Trader Joe's before it was the trendy and cool place to shop. My grandfather is still quite healthy and active at the age of 82 and yes, he still has his giant bowl of oatmeal every morning complete with sliced banana.
What makes oats so special is the high soluble fiber content. This type of fiber slows down digestion, leading to an extended feeling of fullness and also helps stabilize blood sugar. Soluble fiber also helps remove LDL or "bad" cholesterol, which, is why the American Heart Association recommend 3/4 cup of oatmeal everyday. An interesting website to check out is http://www.eatmoreoats.com/. Everything you need to know about oats is on this site. Here is an excerpt: "Medicinally oats have been used to prevent heart disease and cancers, to enhance immune response to infection and to stabilize blood sugars. They have also been used to treat rheumatism, chronic neurological pain and atonia (weakness) of the bladder. They have been used to treat insomnia, stress, anxiety, depression and nervous exhaustion."
Oats truly are a well-rounded grain. Besides my morning oatmeal, I also use them in meatloaf and that recipe can be found at http://www.quakeroats.com/. For now, try this recipe for a very quick, easy, super healthy start to your day.

You will need:
3/4 cup 100% whole grain oats
1/4 cup golden raisins
1 tsp cinnamon
1 tbsp agave nectar
1 1/2 cups water

Step 1: Find a deep glass or ceramic cereal bowl. If your bowl is too shallow, the oats will spill over during the cooking process.
Step 2: Add all ingredients together into the bowl and mix to combine.
Step 3: Place a paper or glass plate in the center of your microwave. Put the oatmeal on top of the plate. Then place another paper plate on top of the oatmeal bowl. The top plate is to create convection for the oatmeal to cook and the bottom is in case the oats overflow. No need to create a big mess. Our goal with using the microwave is to free up your time, not slow you down.
Step 4: Set your microwave at 50% power for 5 minutes. Now you can walk away and do what you need to do instead of watching the stove.
Step 5: When the microwave beeps letting you know the oats are done, give them a minute or two before you take them out. This gives the oats time to soak up all the water and absorb the flavors of the raisins, cinnamon and agave nectar.
Step 6: Uncover your oats and stir them up. Add some milk or milk alternative to make the oats creamy if you like.

To add variety to your oats, try adding fresh fruit like blueberries. You can also add flax seed or wheat germ for added fiber and nutrition.

Enjoy!!

My wonderful hubby and his family are from Colombia and our boys have been lucky enough to experience some delicious Colombian eats right here at home in the US since my mother-in-law lives close by and is an excellent cook. She can take left over ingredients in her fridge and create a fantastic soup that is just as nutritious as it is delicious. When my boys were going through their "refusal to eat" stage, she would encourage me to make a soup packed with meat, starchy vegetables, rice, spices and a savory broth. These ingredients when blended can pack a nutrient dense punch even if you can only get a few tablespoons down the proverbial hatch of your little one.
So last week, I had a few starchy ingredients left over from my Lilly's Organic Produce Box including a Butternut Squash, carrots, onions and red potatoes. I decided to take el consejo de La Suegra, and create a nutritious blended soup. An added bonus is that the soup turned out to be the equivalent of Merry Maids for the intestines, so if you ever suffer from constipation, this soup is most certainly for you.

You will need:
1 Butternut Squash
4 carrots
1/2 onion
4 small red pototoes
1 tbsp minced garlic
1 quart chicken stock
1 tbsp Organic Better than Bouillon Chicken base
Spices to taste such as cumin, pepper, turmeric, nutmeg, etc. These ingredients can vary depending on the flavors you like.

Step 1: Cut open the squash, place in microwave safe dish face down. Add a small amount of water, cover and cook until soft.

Step 2: Chop red potatoes (leave skin on) and carrots and steam over the stove until tender.

Step 3: While vegetables are cooking, chop onion and add to stock pot with 1 tbsp olive oil and 1 tsp chicken base until translucent. Organic Better than Boullion is my "secret ingredient" for many recipes. It is packed with flavor, made from real chicken and contains no hydrolized soy protein or msg.

Step 4:  When all vegetables are tender, add everything at once to a food processor. Open 1 quart of chicken stock. While blending on low to medium speed, add stock slowly through the top of the food processor until you achieve a thick, soupy consistency. Return blend to the stock pot on the stove and taste test. Add desired spices and allow to simmer for 20 minutes. Naturally, each person has different likes and dislikes so be sure to taste test so you get the flavor just right for your family.

Enjoy!!

Today's post comes from an en email my friend sent to me last week. She was looking for some answers on some nutrition questions and she knows I can never turn down an opportunity to educate on ways to increase wellness.

Hey Christy -

I really appreciate your inspiration to make a healthier family. I hope you don't mind answering a few questions.

I went to the grocery store yesterday and spent more considerable time reading labels and trying to make better food choices. My bill was twice as much! So frustrating. Not because I don't think the monetary investment is not worth it - I just don't think it should break the bank to be healthy!

On behalf of the food industry I would like to apologize about the fact that it is so much more economical to eat like crap. It can be expensive to eat “clean”. My grocery budget is ridiculous. We also have a supplement budget, which is pretty ridiculous, too. The worst part is there are not really any coupons for “health food”, although I did see coupons for Cascadian Farm brand in this week’s ads. Kudos to them. This is the big reason I shop at Wal-Mart because I can typically save 30% on my bill, however, some things I have to get from Publix because Wally world simply doesn’t carry them. Keep your eye on the weekly ads and look for natural items that fit your food budget. I agree that no one should go into debt over groceries, but I personally consider eating “healthy” or “clean” non-negotiable for my family. I understand the association between disease and highly processed/refined foods all too well and so we cut back in other areas. We don’t really eat out much anymore and this alone has saved us quite a bit.

#1: What's the deal with yogurt? I think I read every single label and every third ingredient is SUGAR. What do you think is a healthy yogurt choice? Or avoid it all together? I'm not a big fan, but my girls do like it.

When milk is being converted to yogurt the natural lactose sugar is removed in the process. So, to make it taste sweet, manufacturers add sugar back in the form of fructose, sucrose or sugar substitutes like sucralose and aspartame. If you enjoy yogurt but not the sugar, you can buy the plain white yogurt. (Greek yogurt has more protein per serving.) Then you are in control to sweeten it as much or as little as you like with honey, stevia, agave nectar or fruit, raisins, etc.

#2: What is considered breakfast? Eating within an hour of waking up? Eating before 10AM? I recognize the importance of eating breakfast, just not sure of the timely definition.

When you eat breakfast depends on your type of metabolism and your internal clock. Some people eat their first meal at 6am and others at 10am or even later. I would recommend eating within an hour of waking up to help jump start your metabolism and get things going. It doesn’t have to be heavy. An egg and a small bowl of oatmeal is just perfect for me, but a well balanced smoothie can be a quick and easy option, too.

#3: Smoothie ingredients - do you have any advice on "fillers" Protein powder, flax seed, etc.? I want to get the most bang for my buck :) And how you found the most cost effective place to purchase these extras?

For supplements like protein powder, check out places like the Vitamin Shoppe. This is where we usually buy our supplements. Vitamin Shoppe often has 20% off coupons and sometimes you can find great stuff on clearance, just make sure you check the expiration date and ask if it’s safe for kids. Look for a naturally flavored 100% whey protein with no synthetic ingredients, creatine, and stimulants. A serving is typically two scoops, but I usually use one scoop for me and a ½ scoop for the kids. A 3lb tub will easily last you a month. Also, once you find what you like, you can compare prices online. If you can get free shipping, online surplus is often a real money-saver. Flax isn’t too pricey in the long run because it lasts a long time as long as you keep it in an air-tight container in the fridge. I like to use raw sunflower seeds in my smoothies. Papaya makes a great addition to a smoothie. Also, I like to add some type of greens, i.e. Kale or spinach. Experiment with it and have fun!

Thanks, G, for these great questions and for your faith in me. Bless you!

The Incredible Egg

For years eggs have had a bad reputation for contributing to high cholesterol and heart disease. It is widely understood now that a person's blood cholesterol levels are based on a number of factors including genetics and lifestyle behaviors. It's true that eggs are high in cholesterol. In fact, one large egg yolk contains about 200 mg, but it also offers the health benefits of Omega-3's; vitamins A, D, E; carotenoids and even dietary iron. The egg white is almost entirely protein and contains very little dietary fat. Putting the two together creates a high quality, nutrient dense food to which I believe, when consumed in balance with other natural and unprocessed foods, can be an important part of a well rounded diet.

Besides being nutritious, eggs are a quick, easy, economical and versatile meal option. Choosing organic and cage-free really is best. A dozen runs a little over $4 at my local grocery store and right at $4 at my local farmers market. To some, this price may seem a little high for a dozen eggs, but please let me put it into perspective for you. A pound of Greenwise ground round at my local Publix will cost me 6-7 dollars per pound and a pound of hormone and antibiotic pumped ground round runs 3-4 dollars per pound. I can feed my family of four a meal on 8 eggs or 1 lb of beef. With that being said, it's clear to me the better value in terms of price and nutrition.

Our recipe today is a yummy Spinach Omelet with Crumbled Goat Cheese. This is one I learned when I was in college and working at a Greek restaurant in Sacramento. I appreciate the high quality ingredients the owner uses in her recipes. I have altered it slightly to make it my own.

Step 1: I start by washing 2 eggs thoroughly as salmonella bacteria can linger on the shell. Using cage free eggs greatly reduces the risk of salmonella. I have had food poisoning in the past and it's not something I want to relive or worse, expose to my children, so I use MyClyns Food Wash to clean the shells of my eggs. It comes in a convenient spray and washes away 98% of contaminants food.

Step 2: Heat skillet over medium heat and add 1 tbsp of butter or oil. Coconut, grape seed and olive oils are all good options.

Step 3: Crack eggs in bowl and whisk. Add minced garlic, sea salt and pepper to taste.

Step 4: Add 1 cup of fresh or frozen organic spinach leaves and saute until wilted.

Step 5: Add eggs to pan and allow them to coat the bottom evenly, just as you would any other omelet.

Step 6: When eggs look sufficiently cooked after a few minutes, pull up the edges and flip gently to cook the other side through.

Step 7: Fold over the omelet and use a spatula to gently place on a small plate.

Step 8: Sprinkle omelet with goat cheese crumbles and serve with fresh fruit.

Enjoy!!

FRESH FISH!!

There is so much research on the importance of getting enough Omega-3 fatty acids in our diets. Omega-3's play a vital role in brain development and proper brain function. These fatty acids also help reduce inflammation in the body and lubricate joints. They are important for cardiovascular health and the list goes on. Possibly the best source of Omega-3 is from cold water fatty fish. The American diet, in general, does not include enough fatty fish and it shows in our poor health statistics. Wild salmon is an excellent choice and should be consumed a few times per week, if possible. I buy it "fresh frozen" and I always look at the date on the package to ensure freshness as I've had a few bad experiences in the past when I failed to check the date.

The recipe is Teriyaki Filet with Rice and Veggies. You can use Salmon or Tuna (picture shown). Both are equally delicious in my opinion. The Salmon is buttery and flaky and the Tuna is moist and meaty.

Step 1: Pull out a large skillet and heat over medium heat. Add 2 heaping Tbsp Organic Coconut Oil (it looks like Crisco at room temp but is an excellent oil for cooking fish).

Step 2: Pull out fresh or frozen fish filets and rinse well under water. I spray mine with MyClyns Food Wash. This product kills 98% of all contaminants on produce, meat, poultry and fish. You never know who or what has touched your food before you bring it home.

Step 3: Place filets in heated skillet and oil. Sprinkle a desired amount of sea salt and cover with a transparent lid. You want to see it cooking so it doesn't burn. Let it cook on one side for about 10 minutes at medium heat, then turn it. The fish should be slightly browned.

Step 4: Once you are confidant your fish is cooked thru, brush on SOY VAY VERI VERI TERIYAKI sauce and heat thru. Use as much of this yummy perservative free teriyaki sauce as you like, but remember it is high in sodium. Tip: Use a meat thermometer if not sure. Temp should be at least 165 degrees farenhiet to kill any germs.

I serve this sweet and savory fish with 1/2 cup basmati or jasmine rice and fresh steamed broccoli. Frozen is fine, too. Organic is even better. I also tossed a salad made form organic mixed greens, goat cheese crumbles, various nuts, seeds and dried fruit.

This meal is PACKED with nutrients and better yet, as long as you practice portion control, it can be a healthy part of almost any diet.

Till next time....Eat Simple, Be Well!