Tag Archives: oatmeal

Mr. Lazy Cook recommends oatmeal …

I haven’t done one of my Lazy Cook posts in quite a while. Since I am a Lazy Cook, I am not sure if my oatmeal recipe even qualifies as there are several ingredients and steps. Why oatmeal?

bunch of nuts served on bowls

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“I’ve asked a lot of elite endurance athletes about their breakfast foods, particularly before races, and oatmeal comes up again and again and again,” says Matt Fitzgerald, endurance coach, nutritionist, and author of The Endurance Diet.

The following is from GetPocket, “In a world of green juice and chia seed pudding, this age-old dish is the original, and perhaps most powerful, superfood, especially for athletes competing at the highest levels.”

Here is the recipe: (almost right off the box)

1/2 cup oats – 150 calories

One hand full of broken walnuts – 80 calories

One hand full of frozen blueberries – 30 calories

One tablespoon hemp seeds – 60 calories

One tablespoon chia seeds – 50 calories

Light brown sugar ( to taste ) 30 calories

Bring a cup of water to a boil. Add the oats and frozen blueberries. I turn off the heat and let it cook for five minutes. (I have an electric stove). Mix up the remaining seeds, etc well before pouring the hot oatmeal on top.

It is the best part of 400 calories, a great flavorful, chock full of energy, breakfast, second breakfast or lunch if you are home. I have one every day. Don’t forget I am retired and start most mornings with a bike ride.

I am always interested in variations on a theme. If you are also into oatmeal, but make it with different ingredients, please feel free to share.

Tony

 

 

 

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Filed under endurance athletes, lazy cook, oatmeal, super foods, superfoods

How are oatmeal and cholesterol connected? – Tufts

Full disclosure: I love oatmeal and have a bowl every morning when I come in from riding my bike. Great with blueberries, broken walnuts, chia seeds, hemp seeds and light brown sugar.

Q. How do cereals like oatmeal reduce LDL cholesterol? To what extent does oatmeal lower cholesterol?

bowl breakfast cereal cereal bowl

Photo by Foodie Factor on Pexels.com

A. Helen Rasmussen, PhD, a senior research dietitian in the Metabolic Research Unit at the HNRCA, answers: “The soluble fiber in many fruits, vegetables, and grains – called soluble because it dissolves in water – is known to slightly lower blood levels of “bad” LDL cholesterol.

“Normally, the liver uses cholesterol to make bile acid, which helps to break down dietary fats in the small intestine. After the bile is finished doing its job, the body recycles it. However, soluble fiber prevents bile from being recycled. In response, the liver grabs more cholesterol from the bloodstream and uses it to make bile.

“Studies suggest that soluble fiber can lower LDL cholesterol slightly. According to one study, adding 3 grams of soluble fiber from oats (3 servings of oatmeal, 28 grams each) to your diet can reduce your cholesterol by a few points – for example, from 100 to 97 milligrams per deciliter.So, if your LDL is significantly elevated, fiber alone won’t solve the problem.

“But fiber is important for other reasons. Whole foods that people eat to get fiber are also nutritious in other ways. The benefits include increased insulin sensitivity and lower triglycerides.

“You can get fiber from a variety of whole foods and grains. For example, an apple, a half-cup of cooked carrots or broccoli, two slices of whole grain bread, or a half-cup serving of whole-grain breakfast cereal or cooked oatmeal all provide 1 gram of soluble fiber.”

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Filed under cholesterol, LDL Cholesterol

20 Snacks That Burn Fat – Infographic

Everybody does it. Who doesn’t like to snack? It can make a football game more fun to watch, but it can submarine your best laid weight loss plans. I hope you enjoy this snacking infographic. To read more detail on snacking check out my Page – Snacking – The Good, The Bad and The Ugly. With apologies to Sergio Leone.

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Tony

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Filed under snack foods, Snacking

What Are The Top 10 Benefits From Eating Oats?

Of all the superfoods, oats in all its forms may not be number one, but it’s right up there, according to the Food Channel.

Previously, I wrote up Mr. Lazy Cook’s awesome oatmeal.
Check it out for a fast simple way to fix very tasty oatmeal.

Herewith the top 10 good things about oats
1. Oats are a source of soluble and insoluble fiber.
2. Oats may help with weight control.
3. Oats are a whole grain.
4. All oat forms are equally nutritious. Steel cut, old fashioned oats (5 minute), quick oats (1 minute), and instant oats are different forms of the same thing – whole grain oats. On an equal weight basis, there is no nutritional difference between steel cut oats, old fashioned oats, quick oats and regular unflavored instant oatmeal. The only difference is the way the oat has been cut and/or rolled. Cutting and rolling affect cooking time and baking use, not nutritional content. I love this. I have foodie friends who sniff that they only eat steel cut oats.

A bowl of solid gold nutrition

5. Oats are the only major grain proven to help reduce blood cholesterol.
6. Oats offer many nutritional benefits.
7. Oats are packed with flavor
8. Oats add texture.
9. Oats are quick, convenient and full of variety.
10. Oats are versatile. Oats go beyond the breakfast bowl. Try them in meatloaf/meatballs, as a coating for chicken and fish, and as a partial flour replacement when baking. Quick or old fashioned oats can be substituted for up to one-third of the flour called for in recipes for muffins, biscuits, pancakes, loaf-type quick breads, coffeecakes, yeast breads, cookies and bars.

Nutritional breakdown:
Rolled oats 1/2 cup (dry) is 150 calories, 3 grams of fat, no cholesterol or sodium, 27 grams of carbohydrates, 4 grams of fiber and 5 grams of protein.

Milk-and-Oatmeal-Breakfast-Powerhouse.png

Tony

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Filed under calories, Fiber, healthy eating, lazy cook, oats, Weight

McDonald’s Oatmeal is Here, Watch for Our Taste Test

Oatmeal has never been a part of my food world. We never had it in my home when I was growing up; we were a cold cereal house, primarily because I usually made my own breakfast. My dad worked 4 p.m. to midnight in the post office and my mother kept his hours which meant when I got up for school in the morning, they were both asleep and I was on my own for breakfast.

Since then, I’ve had no great incentive to try oatmeal. But my fellow blogger Tony is an oatmeal person, so he was interested when I told him that McDonald’s has now rolled out oatmeal across the country.

I’ve suggested Tony give it the taste test and compare it to his home-made oatmeal, which he’s blogged about. Watch for his thoughts here.
John

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Filed under healthy eating, men and healthy eating, portion size