My favorite thing to do on Saturday mornings is make a warm, comforting breakfast.  I was craving pancakes when I woke up but found that I just wasn’t quite hungry yet (mind you, I was NOT skipping breakfast, I try to eat within one hour of waking). Instead of eating, I turned on Exercise Tv and [...]]]>

My favorite thing to do on Saturday mornings is make a warm, comforting breakfast.  I was craving pancakes when I woke up but found that I just wasn’t quite hungry yet (mind you, I was NOT skipping breakfast, I try to eat within one hour of waking). Instead of eating, I turned on Exercise Tv and completed a quick Jillian Michaels Yoga Meltdown workout. Has anyone tried this video yet? I only had access to level one but I still felt like it was challenging. I’m still recovering from back issues so this was just what I needed for activity today.

Upon completion, I was famished. Using some leftover pancake batter in the fridge from earlier this week, I whipped up a couple pancakes. I heart pancakes, especially when they’re done right, i.e heavy and satisfying but also fluffy, moist, and springy!  I got the following recipe from Smitten Kitchen. This is a woman that knows her way around the kitchen! I aspire to be like her. I truly cannot go wrong with her creations and I encourage everyone to check out her site. I guarantee you won’t be able to stop printing out recipes!

The original recipe does not call for any spice, so I felt the need to add cinnamon, vanilla, and mulling spice for added sweetness (my sweet tooth is always talking). I also nixed the whole milk for 1% milk; as if I keep whole milk in the fridge. Oh, and to lighten it up, I used cooking spray for the pan instead of butter. I acknowledge that butter will add an extra crispiness to the pancake, but I just don’t feel deprived cooking them without. My Mother uses lard. Oh dear…*shakes head in shame*

So if you are looking for the PERFECT pancake…try these! You won’t regret it! These pancakes hit the spot and now I’m ready to take on my day!! Have I made you want pancakes yet??

Question: What’s your favorite weekend morning breakfast??

Oatmeal Pancakes adapted from Smitten Kitchen

• 3/4 cup Oat  Flour (or grind 1 cup Old Fashioned Oats)
• 1 cup all-purpose flour
• 2 T Sugar
• 2 tsp Baking Powder
• 3/4 tsp Salt
• 1 tsp cinnamon
• 1 tsp mulling spice
• 3 T Unsalted Butter, melted, cooled
• 1/2 tsp pure vanilla extract
• 1 1/4 cup 1% milk
• 1 cup cooking oats
• 1 T honey
• 2 Eggs

Directions:

Make Old Fashioned oats according to package directions or sweeten them up a bit (see note below). Combine Oat Flour, all purpose flour, sugar, baking powder, cinnamon, mulling spice, and salt in small bowl. Melt butter and let cool, then whisk together butter, milk, vanilla, cooked oatmeal, honey, and eggs in medium mixing bowl. Gently fold in flour mixture until combined. Be careful not to over mix.

Heat skillet, spray with cooking spray, and add 1/4 cup serving of batter to hot skillet. Flip when pancake begins to bubble slightly. Continue until batter is all used up OR make a few and save the rest of the batter for another morning!

*If you want some added flavor to these pancakes I would suggest spicing up the oatmeal a bit; choose ingredients like banana, cinnamon, vanilla, applesauce, or pumpkin…just use your creativity!! I don’t think you can go wrong!!

Nutritional Profile (per 1/4 cup batter or 1 pancake): 117 calories, 4.2 g Fat (2.1 g Sat.), 19 g carbohydrate, 3.8 g protein, 4.2 g sugar, 1.5 g Fiber

All nuts are considered a beneficial and healthy addition to the everyday diet. Each variety is loaded with healthy mono and polyunsaturated fats, vitamins and minerals, antioxidants, fiber, and filling protein. Packed with all these nutrients, it’s no wonder that nuts have been shown to provide tons of amazing health benefits such as lowering LDL (bad) cholesterol [...]]]>

All nuts are considered a beneficial and healthy addition to the everyday diet. Each variety is loaded with healthy mono and polyunsaturated fats, vitamins and minerals, antioxidants, fiber, and filling protein. Packed with all these nutrients, it’s no wonder that nuts have been shown to provide tons of amazing health benefits such as lowering LDL (bad) cholesterol and thus, decreasing your risk for heart disease!

The only problem with these tiny bits of pleasure? They are addicting and that can be troublesome to your waistline. (Why does there always have to be a catch??) Ya know that old chip commercial slogan, “Betcha can’t eat just one?” With nuts it’s, “Betcha can’t eat just 50!”  

Now, before you swear off nuts forever with the alarmingly high calorie count, please know that you CAN and SHOULD relish over a few little nuts a day in order to reap the benefits and still satisfy your taste buds. Just substitute a 100-200 calorie portion of nuts for one of your other daily snacks. Then, put the container or bag away and promise those nuts you will be back tomorrow!

Below are MY top 5 picks for the healthiest nuts!

Almonds

  One serving of almonds consists of 24 nuts, 160 calories, 14 grams of fat (0 grams saturated fat!!), 6 grams of protein, and 3 grams of filling fiber! Besides all the heart healthy benefits, almonds are also beneficial to bone health because they contain nutrients such as calcium and magnesium.

Walnuts

One serving of walnuts consists of 14 halves (1 oz) 185 calories, 18 g fat (2 g saturated fat), 4 g carbohydrate, 2 g fiber, 4 g protein.  As one of the highest plant sources of protein, walnuts also contain more omega 3 fats than other nut varieties. Walnuts have been shown to not only play a crucial role in lowering LDL (bad) cholesterol, but also in reducing levels of CRP (C-reactive protein, which is an independent marker of heart disease) by improving the elasticity of your blood vessels and reducing plaque accumulation. Eat a couple of these nuts after a meal high in saturated fat and you just might save your arteries!! (I always make Brandon crunch on some walnuts after he eats french fries).

In March 2004 the FDA even approved the following health claim:

“Supportive but not conclusive research shows that eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease.”

Pistachios

One serving consists of 49 kernels, 157 calories, 13 g Fat (2 g sat), 8 g carbohydrate, 3 g Fiber, 6 g protein. Not only are they loaded with 30 vitamins, minerals, and phytonutrients, pistachios also contain a high amount of filling fiber! Their tiny shell packaging also makes binging a lot more labor intensive!

Pecans

One serving consists of 19 halves (1 oz), 20 g fat (2 g saturated), 4 g carbohydrate, 3 g Fiber, 3 g Protein. Pecans contain more antioxidants than any other variety of nuts. This is great news when it comes to fighting diseases such as cancer, Parkinson’s, and Alzheimer’s!

Brazil Nuts

One serving consists of 8 nuts (1 oz), 190 calories, 19 g Fat (4 grams saturated), 3 g carbohydrate, 2 g fiber, 4 g protein. I had to add Brazil nuts to my list because they are a favorite! Brazil nuts are high in a nutrient called Selenium, which works with proteins in the body to form antioxidants that help neutralize free radicals (free radicals = damaging to the body)! 

There you have it! My Top 5!! What are YOUR favorite types of nuts??

If you haven’t already submitted a recipe for the Magic Bullet Giveaway! Don’t forget, you only have until Friday!!

And, if you are going through withdrawal like me, read about how Jin from LOST keeps his svelt figure by reading some of the interview with Daniel Dae Kim (Jin) on The Actor’s Diet. Thanks for sharing this post with us Cristin!

Why can’t I sleep in?? [...]]]> Isn’t there just something about a rainy Saturday morning that makes you want to lounge around in bed all day?  As I began to stir this morning, I listened to the delicate rain drops, did a little stretch, and noticed that my alarm clock only read 7:01 AM!! AHHH!

Why can’t I sleep in?? I feel cursed. I did FORCE myself to continue sleeping in one of those “conscious but unconscious” states, but it never lasts long. I always feel resentment when I glance over at Brandon who is still sleeping so peacefully. My anger builds because I just don’t understand why I can’t sleep more too!

Trying to lay in bed longer starts to work, but it seems that just as I begin to fall back in to another REM cycle, my tummy starts requesting breakfast. Go figure. As a male, Brandon says I should just ignore it and roll over. OH, come on… that starving feeling is hardly something I, as a female, can ignore. Please tell me my fellow females can relate!??

After much tossing and turning, I finally caved and poured myself a bowl of Cascadian Farms Cinnamon Raisin Granola. I start to get excited as I get closer to taking the first bite. With a satisfied smirk, I conclude that breakfast is WAY better than getting a few extra Zzzzz and get over my resentment. MMMmmmmMMMMmm.

This particular granola has only 3 grams of fiber per serving, and that’s NOT how you pick a healthy cereal!! BUT, it was on sale for $2.99 as opposed to Kashi Mountain Medley, which was $5.29 a box. I need to be a savvy shopper just as much as I need to be healthy.

So on to the point of this post. As I was fixing my cereal this morning, I decided I should point out that I always measure my portions. This is one of my best tips for how to lose weight or just maintain your weight.

As most of you have learned from my old blog, I quit my usual exercise routine due to some back problems. I think it’s been about 5 weeks now. While exercise is one of the best ways to keep your weight in check, when it is taken out of the equation, you have to be slightly more conscious of eating sensibly. Hence, I have been making an extra effort to keep portions in check. One of the things I have never stopped doing is utilizing my trusty measuring cups! With all the different sizes for cups, bowls, plates, etc…it can be very challenging to “eyeball” portions, even for those in the nutritional field. With that said, I will be the first to admit that I need my measuring cups to help me eat the right portion per the nutrition facts panel. I’m not very good at “eye balling.”

How do you keep your portions in check?????

    Unfortunately, I could not figure out the nutritional information because the nutrition facts on the company’s [...]]]> After stoppping at The Great Harvest Bread Company in Ann Arbor, MI, I bought a Cinnamon Swirl loaf and had a craving to make french toast! I debated about sharing this breakfast because it’s not exactly healthy, but it IS delicious so I posted anyway.

    Unfortunately, I could not figure out the nutritional information because the nutrition facts on the company’s website would not download onto my computer. SO, I have no idea how many calories are in a slice of this bread and frankly I don’t care because I have a rough estimate in mind. I am going to count this breakfast of Cinnamon Swirl French Toast as my “discretionary calories” for the day and not worry about it. I am sure it far exceeds what I would treat myself to on a normal day but since I eat healthy 80-90% of the time, I know that the rest of the day will be nutritious! I accompanied the slices with a small glass of milk and a 1/2 cup of frozen berries. Does it count that the employees said this loaf is made with whole grains?

Just look at all the savory cinnamon oozing. The bread was so moist and  rich that I felt like I was eating dessert for breakfast (no syrup or butter necessary)! This was way better than a donut!

    While it was a break from our usual morning breakfast, Brandon and I agreed that we would freeze the rest of the loaf because this is definitely a breakfast to save for when you have the ultimate sweet tooth!

Cinnamon Swirl French Toast
Makes 2 servings

5 (1/2″ thick) Slices of The Great Harvest Bread Company’s  Cinnamon Swirl Loaf
2 eggs
1/2 cup of milk (preferably skim but if you must compromise, 1% is good too)
1/2 tsp vanilla
1/2 tsp cinnamon
dash of nutmeg
Cooking spray
Heat skillet over medium heat. While the pan is heating up, beat together eggs through nutmeg and dip the slices of bread in the egg mixture until soaked through. Spray skillet with cooking spray and place slices in the pan to toast. Once browned on both sides and heated through, these guys are ready to eat! Most of the egg mixture was leftover because the slices were very small and I don’t think I let them soak long enough. You could probably get away with one egg and a 1/4 cup of milk and still have enough for 5 slices. Just know it still tasted amazing!!
*This recipe works great with whole wheat bread too, I just use 4 slices instead of 5!! It’s how I usually make French toast and all the egg mixture is usually gone!

I am a HUGE fan of banana bread. I really do not think a person can go wrong when they whip up this tasty treat. I just made a banana nut bread recipe last weekend but it did not fill my banana nut bread void. The last recipe I tried had a strong apple flavor [...]]]>  

I am a HUGE fan of banana bread. I really do not think a person can go wrong when they whip up this tasty treat. I just made a banana nut bread recipe last weekend but it did not fill my banana nut bread void. The last recipe I tried had a strong apple flavor because I substituted applesauce for the fat and it basically overwhelmed the banana flavor. In this recipe, all the flavors were right. The bread was moist enough to melt in your mouth and contained bursts of banana-y goodness ( descriptive, I know ha).
 PLEASE try this recipe today! You will not regret it! I must give credit to the blog of Joy the Baker. She constructed this recipe from a Weight Watchers version and I have had the urge to try it for several weeks now. I added walnuts to her original version because I love the crunch and addition of healthy fats to the recipe. The walnuts do add a few additional calories and grams of fat but it’s healthy fat that your heart will thank you for!  So, whether you want to add a slice to you breakfast in the morning paired with a glass of milk and some fruit OR savor a slice as an afternoon snack, you simply cannot go wrong.

     The aroma from the oven is devine, so be prepared to have your mouth watering when this bread leaves the oven. I’m surprised I had the willpower to cut and photograph without trying a slice first

      Trying my best to capture the crispy crust and moist center. Yum yum yum…

 Oatmeal Banana Nut Bread
Adapted from JoytheBaker
1 1/4 c. All-Purpose Flour
1/2 c. packed brown sugar
1/2 tsp salt
1/2 tsp baking soda
1/4 tsp baking powder
1/2 tsp cinnamon
3 tsp canola oil
1 large egg, beaten
2 medium egg whites, beaten
4 medium overripe bananas
1 c. uncooked Old Fashioned Oats
1/3 c. chopped walnuts
Preheat the oven 350 degrees and spray 1 loaf pan with cooking spray. Combine all dry ingredients including the oats and cinnamon. Mash bananas in a separate bowl, adding the oil and 1 whole egg. Mix thoroughly. Add the wet ingredients into the dry flour mixture. Mix well, forms a thick batter. With a hand mixer, beat the egg whites until medium stiff peaks form. Fold the whites into the batter in three separate additions. Fold in chopped walnuts last. Pour into prepared loaf pan and bake 45-50 mins. Allow to cool 5 minutes and then flip out onto a wire rack.
Nutritional information per slice (10 slices per loaf): 221 calories, 5.4 grams fat (0.8 grams saturated fat), 44.8 grams carbs, 3.5 g fiber, 5.3 grams protein

   I decided to create a post about choosing a healthy cereal because it is something that seems to stump a lot of shoppers. Since cereal is typically a daily staple, it can play a crucial role in boosting your diet with lots of nutrition to start your day or do just the opposite and [...]]]>  

   I decided to create a post about choosing a healthy cereal because it is something that seems to stump a lot of shoppers. Since cereal is typically a daily staple, it can play a crucial role in boosting your diet with lots of nutrition to start your day or do just the opposite and add lots of unwanted fat and sugar. With all the thousands of cereals to choose from…how to possibly narrow it down? Here’s my shopper’s guide:

1. Don’t fall for gimmicks
    Just because a health claim is made on the front of the box, does not necessarily mean you should fall for it. If you are drawn to a cereal because of recent health claims, dig a little further before you make a purchase. For instance, if the claim says “made with whole grains,” does that mean that whole grain falls somewhere amongst the masses of other ingredients OR is it the first ingredient? Ingredients are listed in order (highest amount to lowest amount), the closer whole grain is to the first ingredient, the more whole grains make up the bulk of the cereal. The same goes for SUGAR!

2. Fiber
    If  the cereal has less than 5 grams of fiber, nix it. By now, we all seem to know how important fiber is to our daily diet for health prevention.  Starting your day with 5 plus grams of fiber is going to bring you that much closer to meeting the recommended 25-45 grams per day! Another benefit is that it will also  keep you fuller for longer!!

3. Sugar
    A good rule of thumb when it comes to sugar is looking for a 4:1 ratio of carbohydrates to sugars. Typically, sugars content should not exceed 25% of the total calories, per the U.S Government’s Dietary Reference Intake recommendations. So for instance, if a cereal contains 28 grams of carbohydrates and 7 grams of sugar, the carbohydrate to sugar ratio is 4:1 and an adequate amount per serving. If you want to calculate the percentage of calories from sugar in a cereal:
1. Multiply the grams of sugar per serving by 4 because there are 4 calories in each gram of sugar.
2. Divide this number (calories from sugar) by the total number of calories per serving.
3. Multiply this number by 100 to get the percentage of calories from sugar.
Some healthy cereals go a little bit over the “25% calories from sugar” guideline, especially if natural sugars come from ingredients like dried fruits.  So if the percentage of calories from sugar is still at or below 30%, the first ingredient is a whole grain, there are 5 grams of fiber per serving, and the cereal tastes good, it may still be a good choice overall.
4. Ingredients:
    WHOLE GRAIN WHOLE GRAIN WHOLE GRAIN!! Make sure that “WHOLE” oat, wheat, grain, etc is listed as the first ingredient in your cereals! Breakfast is the perfect time of day to squeeze in a serving of whole grains! Make the most out of your breakfast cereal!

5. High Fructose Corn Syrup
   This is an ingredient of controversy. I personally try to stay away from any and all forms of it. I encourage you to do some research and form your own opinion .  Just try not to base your opinion on the Corn Refiners Association commercials. I do not keep products with it in my cupboards and any cereal that contains it does not go in my cart!
A small article about High Fructose Corn Syrup from the Mayo Clinic.

A few suggested cereals:

Quaker Oatmeal Squares :
Brandon LOVES these, as do I!! We buy in bulk when it is on sale! 19% sugars, 5 grams fiber, WHOLE oat flour is the first ingredient!

Quaker High Fiber Oatmeal :
17% sugar, tastes better than the lower sugar variety, has more fiber for satiety then the lower sugar OR weight control varieties

Shredded Wheat

Raisin Bran :
40% calories from sugar but most of the sugar is natural from the raisins

Most Kashi Brands: Heart to Heart, Shredded Wheat, GoLean Crunch

Plain Old Fashioned Oats:
Dressed up with ingredients at home!! I love Oatmeal for Breakfast!

Plain/Multigrain Cheerios:
Most of the other varieties are higher in sugar

Kashi GoodFriends Cinna-Raisin:
30% calories from sugars but again, contains raisins and 8 grams of fiber per serving

Don’t see your favorite cereal? Let me know what it is and I would be happy to help you evaluate if you’re making a good selection!!