November's Munch of the Month: Sweet as Honey

Honey, honey. Naturally sweet, sticky, and oh-so scrumptious.

It is the perfect compliment warm delights, such as soothing tea, peanut butter on toast, or even in a bowl of oatmeal (and we all know how I love oatmeal!).

I was thrilled to hear that raw, natural honey is full of immunity-friendly health benefits. In fact, I found an entire website devoted to this tasty topping!

Honey is naturally sweet. It has minerals and 22 types of amino acids that can help promote overall health and even speed up metabolism. It is full of microorganisms and antioxidants, which have the potential to combat bacteria, sooth sore throats, and even possibly kill chemical properties that have been known to cause cancer. These antioxidants also help in the growth of body tissue, and promote healthy skin.

Honey is simple to digest and boasts cleansing properties. Many people take honey to help aid in the development of a healthier digestive system; it can be used to relieve diarrhea and soothe stomach ulcers.

Sweet!



October’s Munch of the Month: A Celebration of Oatmeal!

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The crisp chill of October has inspired me to celebrate one of my favorite foods of all time: Oatmeal!

On cool mornings like today, I often wake up with a hankering for a hearty bowl of delicious, steamy oatmeal. What is it that makes oatmeal so desirable, and keeps me coming back for more?
It all stems back from the carefree days of childhood. When I was hardly old enough to make my own breakfast, my mom would whip up a warm bowl of oatmeal on cold mornings. I am not sure what motivated me to eat the oatmeal more; the taste or the fact that you could send your collection of empty packets to Quaker Oats to redeem free prizes. My favorite prize was a green bowl that changed colors based on the temperature of its contents.
Fond memories, in addition to the hearty consistency, make oatmeal my ultimate comfort food in cool wintry months. It satisfies my taste buds, provides excellent nutrition and warms me from the inside out.

In honor of this heart-healthy breakfast, I have gathered a list of 4 reasons why I celebrate the gooey existence of oatmeal.

1.) The delicious factor
There would be no reason to celebrate a food that is not completely scrumptious. Oatmeal is tasty and I love its ooey gooey texture. I think it is delicious; enough said.

2.) Nutrition
I have always heard that oatmeal is healthy, and accepted this idea as fact. It always filled me up, gave me energy and kept my digestive system functioning in tip-top shape. I knew it was full of fiber, whole-grains and good carbohydrates, but I decided to do a little more research to find out what makes oatmeal as nutritious as everyone says it is.

According to Eat More Oats, oatmeal has the potential to reduce cholesterol. It is full of soluble fiber, which traps bile and reduces cholesterol’s ability to seep into the bloodstream. Oatmeal is also capable of slowing blood sugar absorption, and helps control blood glucose and insulin levels. Its high level of antioxidants may also help prevent clogged arteries.

3.) Variety
It is the perfect base for which to add a variety of flavors and toppings. Every morning, oatmeal can take on a different look and new taste. My favorite ways to mix up my oats is to add peanut butter, banana, honey, strawberries, cherries, chocolate protein powder, nuts or apples. There are endless combinations to keep it interesting and to create a unique breakfast that warms the body from the inside out.

4. ) Mom’s Oatmeal Cookies
Oatmeal is very resourceful. Think about it; what other breakfast food is frequently used to make cookies?

My mom makes the best oatmeal cookies, with applesauce. She found it on the lid to a Quaker Oats tin, and has been making them for years. They are incredibly moist, and are best eaten straight from the oven, in fall months such as this. Enjoy.

Quaker Oatmeal Raisin Cookies
Ingredients
4 tablespoons (1/2 stick) margarine, softened
2 tablespoons heat-stable sugar substitute equal to 3 tablespoons sugar
1/4 cup egg substitute or 2 egg whites, lightly beaten
3/4 cup unsweetened applesauce
1/4 cup frozen unsweetened apple juice concentrate (thawed)
1 teaspoon vanilla
1 cup all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt (optional)
1-1/2 cups Quaker® Oats (quick or old fashioned, uncooked)
1/3 cup raisins, chopped


Heat oven to 350°F. Lightly spray cookie sheet with cooking spray.


In large bowl, beat margarine and sweetener or sugar until creamy. Add egg substitute; beat well. Add applesauce, apple juice concentrate and vanilla; beat well. Add combined flour, baking soda, cinnamon and salt; mix well. Add oats and raisins; mix well.


Drop dough by rounded teaspoonfuls onto cookie sheets.


Bake 15 to 17 minutes or until firm to the touch and light golden brown. Cool 1 minute on cookie sheets; remove to wire rack. Cool completely. Store tightly covered.

Battling dorm life with these five favorites

Last month I resumed my life as a university student, and crammed my life into a small dorm room. In the process, I surrendered unlimited access to my own blender, steamer, oven, and the good ol’ George Foreman grill. I traded Mom’s kitchen for a mini-fridge and a sink.

Mom’s kitchen is the perfect place to stash nutritious treats and to prepare quality meals, and it is so much easier to satisfy my appetite with healthy foods when I am living at home.

I think that college students across America need to stop making excuses. “It’s too inconvenient to be healthy”, “I’m too busy”, “It isn’t a study group without Doritos”, blah blah blah.

As I browsed the aisles of the local supermarket, I was eager to take on the challenge. I admit that it is much harder to eat healthfully when your “kitchen” is a dorm sink and a mini-fridge, but I have discovered that it is definitely possible!

Contrary to popular belief, delicious and nutritious dorm snacks can be quite convenient. Want proof? Here is my own personal shopping list. This is not a strict set of guidelines; it is simply a glimpse into my own favorite must-have items for my life as a dorm dweller.

1.) Fresh produce: You can never have too many fruits and vegetables, and most supermarkets offer a wide selection. I usually save the produce section for last because I tend to take so much time surveying my options and pondering which ones to buy. Bananas, apples, oranges, peaches, grapes, strawberries, carrots, cucumbers, kiwis, potatoes, bell peppers…I always wish I could buy them all at once! Right now, two apples, a peach, and a yam are chillin’ (literally) in my refrigerator (yams and potatoes steam nicely in the microwave; just be sure to poke them with a fork a few times first).

2.) Pita bread: The Alternative Bagel Co. makes 110 calorie whole-wheat pitas that are high in fiber and even have some protein! This morning I warmed a pita in the microwave and spread a little bit of peanut butter and honey on top. It was delicious! Sometimes, when I am tired of eating in the cafeteria, I cut a pita in half and stuff the inside with chicken or lunch meat, and a few veggies.

3.) Peanut butter: I love peanut butter; peanut butter on apples, peanut butter on bread, peanut butter on crackers, even a spoon of peanut butter straight from the jar. Yum! The other day I mentioned how much I love peanut butter and a girl said, “You know peanut butter is really bad for you.” False. Poor peanut butter is not given the credit it deserves. Yes, it is high in fat and calories…and my response is, it is a good thing that our bodies need fat and calories! Peanuts have healthy fats in them. The key is not to eat an entire jar in one day. The healthy fat and protein in a spoon of peanut butter is packed with nutrients and energy.

4.) Deli sliced turkey: It fits perfectly in my fridge and is full of protein. It is great on crackers, stuffed in a pita, or even by itself. It is the perfect snack in the middle of the day, or following an afternoon jog.

5.) Tea: Herbal tea, green tea, black tea, chai tea…I can never have too much tea. It is soothing after a long day of studying, and satisfies my cravings for something warm and flavorful. It is full of nutrients, antioxidants, and can be found with or without caffeine.

This is the most ridiculous thing I've ever seen...

It seems to me that it is common knowledge that if you eat a small snack and drink a bottle of water, you will not be as hungry at the next meal.

So what is all the hype about the "Full Bar"? 30 minutes before lunch and dinner, Full Bar users are encouraged to consume one bar, along with 16 oz of water. The results are compared to having weight loss surgery...at the next meal, the consumer will be less hungry and will be satisfied with a much smaller portion.

The original Full Bars range from 150-180 calories each.

Why would anyone spend money on this product? The nutritional values do not seem much different from any other super market bars, high in fiber and/or protein. In fact, they contain more calories than many less expensive alternatives.

Drinking water alone will cause you to eat less, because we often think we are hungry when we are simply dehydrated. If you must eat before a meal, why not eat an apple, containing just as much fiber (which will fill you up) and only 100 calories?

Bottom line, any time you wait for hunger pains to strike before you eat a meal, you will most likely eat more. Eat every few hours and drink plenty of water. Your body will be hydrated, your metobilism will stay revved up, and you will eat less at your next sit-down meal.

Oooh, Aaaah

Happy Fourth of July weekend!

Time to relax, enjoy a fireworks spectacular, spend time with family, and grill up something healthy and delicious.

Tonight for dinner my family made chicken & veggie kabobs. It was a combined effort; mom and I assembled the kabobs and dad did the grilling.

Wanna try this delicious (and guiltless) flavor explosion for youself?

Kaboom! Kabobs

All you need is chicken and a variety of veggies. I recommend sweet red bell pepper, mushrooms, cherry tomatoes, zucchini, and red onion. Chop 'em up, place them on a skewer, and grill away!

Happy Fourth of July!

Good Eatin' at the Steakhouse

A few nights ago my family decided to hit the local steakhouse for some grub. For the health conscious, the word "steakhouse" may seem a little intimidating, stirring up images of down home fried potatoes, buttermilk rolls, and whopping servings of beef.

Grilled chicken, grilled fish, and fresh veggies are all excellent choices. Just watch for heavy sauces and butter. A 6oz choice sirloin will only cost you about 310 calories, so if you're craving the beef, go for it! Enjoy yourself, just watch your portion sizes.

If that doesn't satisfy you, mix it up! Who says you have to order a pre-created meal? I created my own meal for under 350 calories (and the price came out to be a little cheaper too).

Check out the side dishes. Several great options include grilled vegetables, baked potatoes, steamed rice, and shrimp skewers. I opted for shrimp skewers and a plain baked sweet potato (no butter, no sugar...but trust me, it was so delicious it can hold its own without the fixin's).

Sunny morning on the TODAY Show

I love breakfast! Joy Bauer's spin on the pop tart looks really tasty!

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