{"id":300613,"date":"2010-02-09T20:14:12","date_gmt":"2010-02-10T01:14:12","guid":{"rendered":"tag:typepad.com,2003:post-6a00e54fc8012e883301287783b294970c"},"modified":"2010-02-09T20:36:51","modified_gmt":"2010-02-10T01:36:51","slug":"three-simple-diet-tweaks-to-keep-you-healthy-happy-and-on-track-from-breakfast-through-that-evening-snack","status":"publish","type":"post","link":"https:\/\/mereja.media\/index\/300613","title":{"rendered":"Three Simple Diet Tweaks to Keep You Healthy, Happy, and On Track From Breakfast Through That Evening Snack"},"content":{"rendered":"
\n
\"Hot_chocolate\"<\/img><\/a> <\/p>\n

Mexican Hot Chocolate <\/span><\/strong><\/p>\n<\/p>\n<\/div>\n

\n

It’s no secret that I try to eat healthy.\u00a0 <\/p>\n

But, there’s only so much time in the morning to prepare something that’s as tasty as it is healthy.<\/p>\n

And I’m no saint.\u00a0 I love chocolate, but I have to keep it far away from my kitchen cupboards.\u00a0 There’s no way I can stop at a tiny square of a dark chocolate bar.<\/p>\n

And in the evening, when I’m watching TV or a video, I sometimes want something tastier than an apple for a snack.\u00a0 I want a little crunch.\u00a0 And yes, a bit of salt.\u00a0 A tiny bit.<\/p>\n

This is going to sound crazy, but these three simple, delicious, time-saving food tweaks have made my mornings a breeze, brought me a mid-day boost, and satisfied my snack cravings at night.\u00a0 You’ve got to give them a try!<\/p>\n

And the best part.\u00a0 Each of these foods comes with impeccable research credentials.\u00a0 But frankly, they taste so good, I wouldn’t care if they didn’t.<\/p>\n

1.\u00a0 Steel cut oats.\u00a0<\/span><\/span><\/strong> Put up a double-batch of crock-pot fruited steel cut oatmeal on Sunday night, and have breakfast ready-to-go all week.<\/span><\/span><\/span><\/span><\/span>
<\/span><\/span><\/p>\n

2.\u00a0 Spicy Mexican Hot Chocolate.\u00a0 <\/span><\/span><\/strong>Late afternoon or in the evening make my gourmet Mexican cocoa with cayenne & cinnamon & you won’t miss high-cal chocolate bars.<\/span><\/span><\/p>\n

3.\u00a0 Popcorn.\u00a0<\/span><\/strong> Get yourself a hot-air popcorn popper, and hit the popcorn with 4 or 5 sprays of canola or olive oil and as it fills up a huge bowl–sprinkle with a few shakes of super-fine popcorn salt, and you won’t miss the microwave or oil-made popcorn at all.<\/span><\/span><\/p>\n

\"Oatmeal\"<\/img><\/a> <\/p>\n

Overnight Crock-Pot Fruited Steel Cut Oatmeal<\/span><\/strong><\/p>\n

After making this oatmeal for months, it finally dawned on me that if I doubled the recipe, I’d have enough for breakfast 7 mornings a week–in a microwave minute!<\/p>\n

If you are used to making steel cut oats on the stove, let me tell you–the taste doesn’t even come close to the crockpot version that slowly cooks for 8 hours.<\/p>\n

As for the health benefits–Dr. David Jenkins’ 2008 JAMA study<\/a> found that high fiber low-glycemic foods–like steel-cut oats–were superior to
\neven whole grains, like whole-wheat bread and brown rice when it comes
\nto keeping the blood sugar stable.\u00a0 <\/p>\n

Stable blood sugar not only keeps you full, is great for preventing type-2 diabetes, but it also prevents the kind of spikes that damage the dentate gyrus–the memory center of the brain.\u00a0 Click here <\/a><\/p>\n

And for added measure throw in the benefits of the soluble fiber of oatmeal that removes damaging cholesterol–and the dried fruit that is great for bone health.\u00a0 If you’re scratching your head over the fruit-thing–read Dr. Amy Lanou’s research.<\/a><\/p>\n

And here’s a new one to me.\u00a0<\/strong> Oatmeal also enhances the body’s immune system, is anti-inflammatory, and has more protein than most cereals.\u00a0 (according to Jonny Bowden, Ph.D. in The 150 Healthiest Foods on Earth<\/strong>)<\/p>\n

\n


<\/strong><\/span><\/p>\n

My Creamy Crock-Pot Oatmeal with Lots of Dried Fruit\u00a0<\/strong>\u00a0 enough for 7-8 servings.<\/span><\/span><\/p>\n<\/div>\n

Cooker:\u00a0<\/strong> 3 quart
Setting and Cook Time:<\/strong>\u00a0 Low for 8-9 hours.\u00a0 <\/p>\n

1 1\/2 cups steel-cut oats
1\/2 cup chopped dates
1\/2 cup chopped dried cherries
1\/4 cup dried currants
1 tsp. Trader Joe’s pumpkin or apple pie seasoning (or a little cinnamon & nutmeg)
5 1\/2 cups water\u00a0
1 cup almond, hazelnut or soy milk <\/p>\n

1. Lightly spray your cooker with cooking oil spray to prevent sticking.
2. Combine all the ingredients in the slow cooker. Mix up well.\u00a0 Cover and cook on LOW for 8-9 hours, until thick & creamy.
3. Wake up to delicious cooked oatmeal.\u00a0 The smell is amazing!\u00a0 Refrigerate the leftovers for later in the week.\u00a0 Just scoop out a serving from the the fridge & microwave for a couple of minutes.<\/p>\n

A happy oatmeal surprise.<\/strong>\u00a0 My entire life I’ve never eaten breakfast first thing in the morning.\u00a0 I’d get up at six, and never eat breakfast until 8:30 or 9.\u00a0 With this oatmeal I’ve started to eat breakfast first thing in the morning, and to my surprise, I’m actually less hungry throughout the entire day.\u00a0 It keeps me full and energetic until lunch-time.\u00a0 I can’t explain that one!<\/p>\n

Spicy Sweet Mexican Hot Chocolate<\/span><\/strong><\/p>\n

About 3 years ago my husband, my college friend Babs, and I went to New York City chocolate shop called The Chocolate Bar <\/strong>and indulged in hot chocolate with chili peppers.\u00a0 I loved it!\u00a0\u00a0 So, a couple months ago when I spotted this Aztec Hot Chocolate Mix at Whole Foods I decided to give it a try.\u00a0 Of course it was delicious, but who needed the sugar in it?\u00a0 Certainly not me.<\/p>\n

I decided to try my hand at making my own, and it tasted even better.\u00a0 I tested it on my non-hot-chocolate drinking 26 year-old son & husband, and they both gave it a big thumbs up.<\/p>\n

And the health benefits are almost too good to be true!<\/strong><\/p>\n