Overnight Honey-Almond Multigrain Cereal

Overnight Honey-Almond Multigrain Cereal

From: Cooking Light Magazine – January/February 2010 Issue

Steel-cut oats and barley soak up water overnight so they’re ready to go in the morning.  Use a big bowl because the grains will expand.

1/3 cup steel-cut oats (such as McCann’s)

2 tablespoons uncooked pearl barley

1 1/4 cups water

1/8 teaspoon salt

1/4 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

1 tablespoon sliced almonds, toasted

1 tablespoon honey

1.  Combine oats, barlet and 1 1/4 cups water in a microwave safe 4-cup bowl.  Cover and refrigerated 4 hours or overnight.

2.  Uncover bowl, and stir in salt.  Microwave, uncovered, at HIGH for 6 minutes or until most of liquid is absorbed, stirring well after 3 minutes.  Stir in 1/4 teaspoon cinnamon and nutmeg.  Top with almonds and honey.  Yield: 1 serving (serving size: 1 bowl)

Boost Your Heart! Drink Grape Juice!

 

Grape juice: Same heart benefits as wine?

Does grape juice offer the same heart benefits as red wine?

Answer

from Martha Grogan, M.D.

Probably. There is evidence that drinking red wine may reduce your risk of heart disease. This benefit is most likely due to a substance called resveratrol found in the skin and seeds of grapes — especially dark red and purple grapes.  Resveratrol is also found in grape juice — especially juice made from the dark purple Concord grapes.

Recent studies have suggested that red and purple grape juices may provide the same heart-healthy benefits of red wine, including:

• Reducing the risk of blood clots
• Reducing low-density lipoprotein (LDL, or “bad”) cholesterol
• Preventing damage to blood vessels in your heart

• Helping maintain a healthy blood pressure

Both red wine and grape juice also contain antioxidants called flavonoids, which have been shown to increase your high-density lipoprotein (HDL, or “good”) cholesterol and lower your risk of clogged arteries (atherosclerosis), and may help lower blood pressure.

These findings on grape juice are good news for people who want the cardiovascular benefits of red wine without the alcohol.

Reference: <http://www.mayoclinic.com/health/food-and-nutrition/AN00576>

Want To Lose Weight? Eat More Chocolate!

  8 Slimming Secrets to Eat More Chocolate

When Devin Alexander lost 55 pounds, she was fixated on the thought that she’d never eat chocolate again if she wanted to be healthy. Instead of accepting this reality, she made it her business to work around it. Devin says that she currently eats chocolate every single day without the weight struggle. And now it has actually become her business. She is the author of the New York Times bestselling “Biggest Loser Cookbook,” as well as the host of “Healthy Decadence” on Fit TV. Here is a taste of her chocolate-covered wisdom…

DEVIN ALEXANDER’S 8 SLIMMING SECRETS

TO EAT MORE CHOCOLATE

1.  Less is more with mini chocolate chips. These little guys are one of my secret weapons when it comes to sneaking chocolate into sweet treats. Because they’re much smaller than standard chips, you need fewer to get more in each bite. I use them in my signature Chocolate Chocolate Brownie Cups (see below), and you can also try adding a few to a sandwich bag with some whole grain cereal for a delicious on-the-go snack.

2.  Get creative with cocoa powder. Cocoa powder is not just for baking. Add a spoonful to your favorite fruit smoothie in the morning (my personal favorite is raspberry) or add a touch of cocoa to your oatmeal for a decadent twist. Not only is cocoa powder a light way to get in some chocolate, but it’s high in fiber, too.

3.  When in doubt, use chocolate syrup. Whenever I’m looking for a quick chocolate fix, I pull out the chocolate syrup and drizzle it on everything from fresh fruit to marshmallows. I love to make breakfast “sundaes” with nonfat yogurt, bananas or berries, low-fat granola, and a drizzle of chocolate syrup on top!

4.  Choose chocolate graham crackers. Did you know that chocolate graham crackers are actually low-fat? Though the label almost never says so, 1 chocolate graham sheet has typically only about 3 g of fat. Try these with a glass of low-fat or nonfat milk for a sweet pick-me-up.

5.  Get chocolate and protein into your ice blended. I love those frothy ice-blended drinks from the local coffee shop, but they’re usually full of fat and empty calories. Blend your own at home with nonfat milk, coffee powder, ice, and chocolate protein powder. It’ll give you a great energy boost and satisfy your chocolate craving.

6.  Enjoy hot fudge without pudge. Lots of store-bought hot fudge toppings are actually fat-free. Even if the front label doesn’t say so, read the nutrition facts. You’ll find that many of them actually have zero grams of fat. I dip fresh strawberries in warmed hot fudge for a chocolate “fondue” treat anytime.

7.  Don’t be afraid to try something new. I’m always looking for new ways to sneak chocolate into my diet. I recently discovered all-natural chocolate brown rice syrup. It’s like a cross between chocolate syrup and hot fudge, but it’s all-natural, gluten free, and even fat-free!  It’s made without beet or can sugars, corn syrup, or other refined sweeteners of any kind.  It has a super rich, deep chocolate flavor and goes well with everything from fruit to fat-free ice cream. Look for Suzanne’s Specialties Chocolate Brown Rice Nectar at Whole Foods or on their website.

8.  CHOCOLATE CHOCOLATE BROWNIE CUPS

Devin Alexander’s signature recipe from “The Most Decadent Diet Ever!” (Random House)

Makes 48 brownie cups; 24 servings

Save: 151 calories, 11 g fat, 2 g saturated fat. Each two-brownie serving has: 109 calories, 2 g protein, 23 g carbohydrates, 1 g fat, <1 g saturated fat, 0 mg cholesterol, trace fiber, 139 mg sodium. A traditional brownie serving has about: 260 calories, 3 g protein, 37 g carbohydrates, 12 g fat, 3 g saturated fat, 15 mg cholesterol, 1 g fiber, 165 mg sodium.

Ingredients:

Butter-flavored cooking spray

1/2 cup unsweetened applesauce

1 teaspoon vanilla extract

8 large egg whites

2 cups raw sugar

1/2 cup unbleached all-purpose flour

1 cup unsweetened cocoa powder

2 teaspoons instant espresso powder

1 teaspoon baking powder

1 teaspoon salt

1/2 cup mini semi-sweet chocolate chips

1.  Preheat the oven to 350°F. Thoroughly mist two 12-cup nonstick mini-muffin tins with spray.

2.  Use a sturdy whisk or spatula to mix the applesauce, vanilla, egg whites, and sugar in a large mixing bowl until well combined. Add the flour, cocoa powder, espresso powder, baking powder, and salt. Stir until just combined and no lumps remain. Working in batches, fill each cup until just barely full. Sprinkle about one-fourth of the chips evenly over the brownies in each of the tins. Bake for 10 to 12 minutes, or until a toothpick inserted in the center comes out dry (a few crumbs are okay).

3.  Transfer the tins to a cooling rack and cool for 5 minutes. Use a butter knife to gently lift the brownies from the muffin tins (if they stick, carefully run the knife around the edge of each cup). Cool on the rack for another 10 minutes. Repeat with the second half of the batter and the remaining chips.

Note: These brownie cups freeze extremely well if you want to keep them on hand for your children’s after-school cravings or your midnight sweet tooth. With only 54 calories and less than 1 gram of fat each, you really can’t go wrong! 

Reference: <http://food.yahoo.com/blog/yahoofreshpicks/9961/8-slimming-secrets-to-eat-more-chocolate>

The Key To Weight Loss: Eat More?

Hello Fit Friends,

How’s it going out there? Make sure you get out there to the grocery stores early because there is a snow storm coming…don’t get caught without enough in the fridge.

Today’s Fitness Tip:
Try to eat several small meals per day vs. three large meals. Typically this is more conducive to both losing weight and controlling weight. It also helps keep blood sugar levels more even and helps to keep energy levels more constant.

Yours in Health

Protection Taste Good

Hello Fit Friends,

Remember when your mom would say, “good medicine never taste good.”  Well, I dont think mom ever imagined medicine and preventive care would come from these original and conventional methods.  The only thing left to say is enjoy!

Fitness Tip of the Day:

Eat Your Vitamins:

Some nutrients and foods that researchers believe may enhance the immune system are readily available in a variety of healthful foods. Try adding these immune-boosting items to your daily meals: vitamin C-rich foods, like citrus fruit and broccoli; vitamin E-rich foods, like nuts, whole grains and garlic; zinc-rich foods, like beans, turkey, crab, oysters, and beef; bioflavanoids, which are found in fruits and vegetables; selenium-rich foods, like chicken, whole grains, tuna, eggs, sunflower seeds, and brown rice; carotenoid-rich foods, like carrots and yams; omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, flaxseed oil and hempseed oil.
Want to know more visit: http://theshoutout.wordpress.com/.

Yours in Health

Introducing Emmanuel Jeudy

Emmanuel is certified through NASM, AMPFT and NESTA with more than seven years of experience. Emmanuel specializes in weight loss, strength training, cardio, aquatic and kickboxing. He trains clients throughout the Washington, DC metro area including Washington, DC, Southern Montgomery County, Howard, Anne Arundel and Prince Georges County.

Emmanuel became a personal trainer because personal training allows him to help people help themselves. He is a natural motivator and encourager, which is very important in maintaining any fitness regime.

As a Christian, Emmanuel feels that personal training is a way of life. Not only does he feel charged to help as many people as possible to be physically fit, he feels that God has called all of us to be spiritually fit; and earnestly believes that when we address these two needs we will be able to take on anything that comes in life.