Wednesday, February 16, 2011
I was reading the March issue of O Magazine and ran into a short article on Oatmeal written by Kath Younger.
Oatmeal is one of my favorite comfort foods that is really good for me and satisfying!
Thought I would share these ideas with you today.
In a small pot over medium heat, combine 1/2 cup old-fashioned rolled oats, 1/2 cup water, 1/2 cup milk (cow's, soy, or almond), and a pinch of salt. Stir occasionally, until oats are thick, about 5 minutes. If indicated, stir in additional ingredients until warmed through, then pour into a bowl and add suggested toppings:
Blackberry Pie Oatmeal
Near the end of cooking, stir in 1/3 cup blackberries.
Top with: 1 tablespoon chopped walnuts, a few more blackberries, and 1 crushed graham cracker
Pumpkin–Cottage Cheese Oatmeal
Near the end of cooking, stir in 1/4 cup canned pumpkin and 1/4 cup cottage cheese.
Top with: toasted sliced almonds and a dash of cinnamon and nutmeg
Near the end of cooking, stir in 1 teaspoon cocoa powder and 1 tablespoon shredded coconut.
Top with: a few chocolate chips, 1 tablespoon slivered almonds, and a sprinkle of coconut
PB&J Crunch Oatmeal
Follow basic recipe.
Top with: 1 tablespoon crunchy peanut butter, 1 tablespoon jam, and a sprinkle of granola
Bacon and Cheese Oatmeal
Follow basic recipe.
Top with: 1 slice bacon, cooked and crumbled, 2 tablespoons crumbled goat cheese, 2 teaspoons maple syrup or balsamic vinegar, and 1 tablespoon chopped fresh basil or rosemary (optional)
Bread Pudding Oatmeal
Cut a slice of fruity bread, such as cinnamon raisin, into cubes. When oatmeal just starts to bubble and thicken, add bread cubes. Stir in 1 tablespoon raisins.
Top with: a pinch each of brown sugar and cinnamon and 1 tablespoon cream
Fluffy Banana Oatmeal
Add a thinly sliced very ripe banana to oats at the start of cooking. As oatmeal bubbles, whip the oats vigorously with a fork until banana slices melt away.
Top with: 2 tablespoons chopped salted peanuts and a drizzle of honey
Cooking tip: The basic version is easily doubled and can be made in advance. To reheat, add a few tablespoons of milk to the oatmeal and microwave 1 minute. Stir, and heat for another minute.
Wednesday, February 09, 2011
Walking is the prescribed medicine, for now!
In December I had an acute back attack – a muscle spasm in my lower back.
I have had back issues since giving birth to my daughter nearly 21 years ago. I also seem to come from a family with back issues. I have a younger brother who had back surgery in his early 30’s. And a younger sister who has been able to side-step back surgery, like I have been able to do. Both of my parents and another brother deal with back spasms, too. I always thought maybe I had these issues because I was overweight. I am sure extra weight does not help the situation. The only other person with weight issues is my mother – the rest are in normal weight ranges.
In 1999, I was diagnosed with three herniated discs in my lower spine. I had a MRI and a consultation and follow-up with a neurosurgeon at that time. (No surgery!) Months of physical therapy and some chiropractic care have helped me greatly over the years. It has been several years since I have had an acute back spasm. I blame this latest episode on the fact that I did some ‘high-impact’ aerobics on the day before I worked at the ballot recount for Minnesota governor on November 29th, 2010. I had to sit on a steel folding chair for seven and a half hours. I am sure my posture was off and we really didn’t have time to get up and stretch or walk. Bad move on my part. Anyway, on November 30th I did another long session of ‘high-impact’ aerobics. I had been doing interval training and it was very helpful in nudging along my weight loss. So, on December 1st, I was sweeping my kitchen floor and I bent over with a dust pan and got the back spasm at the stressful angle.
I went to my chiropractor and practiced days of self-help treatments. All the while, I continued to walk gently. Eventually I was feeling better and started to increase my exercise intensity.
By mid-January I was having some other pains or sensations. I ended up making an appointment to see my doctor. He diagnosed me with ‘minor pelvic prolapse.’ I got a referral to Physical Therapy. Last Thursday I had my initial evaluation and was given several exercises to help strengthen my pelvic floor muscles. I was also told to eliminate caffeine (coffee, tea, chocolate, etc.), carbonated beverages, alcohol and aspartame/sugar substitutes for 2 weeks. I can slowly reintroduce those back into my diet (one cup/item every 2-3 days). I am to practice diaphragmatic breathing.
My Physical Therapist did tell me that even ‘a young, physically fit woman’ can have pelvic floor weakness from the pressure of jogging. I will ask more questions next week when I go back for additional follow up. Well, I had back issues, plus I think I was really developing those lower abdominal muscles – BUT I wasn’t doing anything to strengthen my floor. Hopefully, the exercises I am doing will help this situation to improve.
I can walk. So I am walking with Leslie Sansone, like I have been doing – only not doing the high impact sessions of her DVD’s. I can tell that I am not getting the ‘fat-burning’ results that the interval training and the higher impact exercises were providing. I didn’t lose any weight this week, since I started my more restricted exercise program last Thursday.
I have to accept the fact that for now, I am limited in my activity. But that doesn’t mean I can’t walk. Walking is good exercise. I am tempted to increase my exercise time a bit. I think the better revision would be for me to eat in the lower range of my calorie range. I had been eating in the middle range. That’s where I was eating last week and didn’t see a change on the scale. But, last week, I felt I had an exceptional weight loss. More than I felt it should have been. So maybe it’s another mini-plateau. I will hang in there and keep doing what I can.
It’s just a bump in my road to healthy living. It’s not major road construction! LOL!
Thank you, everyone for your continued support! It means the world to me!
Sunday, February 06, 2011
Got the March issue of Prevention magazine and was reading it this afternoon.
Just read a short article on using muscle for more willpower.
Will share it with you:
From Prevention Magazine, March ~ 2011
Muscle Your Way to More Willpower
Next time a cupcake calls to you from a bakery window, make a fist and keep walking. Clenching any of your muscles increase willpower - it's like a mental metaphor for resisting temptation, says Aparna Labroo, PhD, of the University of Chicago, author of a new study. Health-conscious people who tightened a muscle while selecting food from a snack bar were more likely to pass up decadent treats and opt for good-for-you fruit. Caveats: You have to be focused on healthy eating, and you have to clench the muscle while facing the dilemma. - by Brittany Risher.
I'll try this and see the next time the opportunity presents it's self.
Get An Email Alert Each Time WINFIELD28 Posts