A New Twist on an Old Recipe

This recipe is so creative and absolutely AMAZING for anyone who gives me the excuse that they don’t have time to eat breakfast in the morning!! I love love love it! This recipe was found on one of my fave bloggers website Oh She Glows.

Portable Baked Oatmeal – SNACK SIZE!!

Ingredients

• 1 cup rolled oats
• 2 tbsp chia seed (or ground flax)
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• pinch of fine grain sea salt
• 1/2 tsp baking powder
• 1 cup almond milk
• 1.5 tsp vanilla extract
• 2 tbsp pure maple syrup
• 1 peach (or other fruit like apple or banana), chopped
• 1/3 cup walnuts or pecans (or use seeds for nut-free), chopped

Instructions:

• Preheat oven to 350F. Grab 6 mini mason jars (125ml/4.2 oz) and remove lids. Alternatively, you can use 8oz jars and make 3-4 servings.
• In a large bowl, mix together the oats, chia seed (or ground flax), cinnamon, nutmeg, salt, and baking powder.
• Add the almond milk, vanilla, and maple syrup and stir until combined. Fold in the chopped fruit and nuts.
• Keep stirring the mixture so some of the milk will absorb. Divide the mixture between the 6 mason jars (about 1/3 cup mixture each), leaving about 1.5 cm at the top. If any milk remains at the bottom of the bowl, divide it between the jars. Gently push the oatmeal down with your fingers.
• Bake at 350F for 22-25 minutes on a small baking sheet, or until slightly firm and golden on top. Allow to cool completely for about an hour or longer. Add any toppings you desire, place on lid, and into the fridge.

Enjoy!

Nutritional info: (per jar, makes 6) 137 cals, 7 grams fat (1 g sat fat), 47 mg sodium, 18 grams carbs, 3 grams fibre, 7 grams sugar, 4 grams protein.

To add another 4 grams of protein, simply add a tablespoon of natural peanut butter on top.

When you’re in a rush, grab your mason jar, heat it up (with the lid off) and away you go.  Or bring it to work with you and heat it up at the office when you get there!!  No excuses!

Source:  www.ohsheglows.com

Until next time,

Have a fit and fabulous day!

Lisa Pisano
Lifestyle Coach

Detoxifying Foods for Spring

I know it doesn’t feel like it just yet but Spring has officially arrived.  As such, it is my duty to share with you that this is an ideal time to detox or cleanse.  I usually recommend detoxes to my clients about twice a year.  Once in the Spring and again in the fall.  There are so many different types out there so be sure to do your research before beginning one.  But here are some foods that you can eat which each have their own natural detoxifying effects on the body.

Beets

The liver is considered the primary detoxifying organ, and beets are amazing for cleansing and restoring it. Beets contain important bioactive agents which have a wide range of physiologic effects, including liver protection by increasing enzymatic antioxidants. Beets taste amazing in juices. You can also marinate grated beets and add them to your salads. Some people prefer to cook them, but please note that heating destroys a lot of nutrients, so it’s best to enjoy them in a raw form.

Celery

Celery juice is very high in electrolytes, which are vital for proper hydration and cellular functions. It’s packed with minerals like potassium, magnesium, sodium and iron, therefore is very alkalizing and neutralizes the effects of acidifying foods, such as meat, dairy and highly processed foods.  The sodium available in celery is soluble and organic, and helps get rid of salty food cravings, which is vital when you’re detoxing. It also has a strong protective effect against colon cancer.  Add it to your green juices, salad or vegetable stews.

Coriander

Toxic heavy metals such as mercury, cadmium, lead, uranium and aluminum may enter the human body through food, water, air, or be absorbed through the skin. They contribute to serious health problems in the human body.  Coriander has been shown to bind to heavy metals in the human body and eliminate them. It also protects the two major detoxifying organs, liver and kidneys, against oxidative stress.  Add coriander to your juices, smoothies and salads.

Chia Seeds

Chia seeds are also very rich in antioxidants, which are vital for cell protection and toxin elimination.  Add them to your smoothies, salads, or use them as a replacement for eggs when baking.

Citrus

Citrus fruits like lemon, lime, grapefruit and orange are famous for their cleaning and alkalizing properties. They are high in vitamin C and other powerful antioxidants.  Also, their high soluble and insoluble fiber content contributes to cleansing of the colon and cancer prevention.  Squeeze some lime or lemon juice into your water and drink first thing in the morning. Whole oranges and grapefruits are delicious and can be eaten as a snack or a whole meal!

Watercress

Studies show that watercress has strong detoxifying effects on the human blood cells and its consumption can reduce the risk of cancer.  Add this amazing leafy green vegetable to your salads and green juices. It is a little spicy and has a distinct taste which some people love, and some hate. If you learn to love it, you can get so many benefits from eating it.

Sprouts

Some research has shown that alfalfa, sunflower and other sprouts may protect from harmful bacteria, like salmonella and E. coli.  
Another study shows that sprouting seeds increases the levels of phenolic compounds and the antioxidant activity.  Phenolic compounds help with the detoxification of mycotoxins (toxic substances produced by fungus) that affect human health.

Cruciferous Vegetables

Cruciferous vegetables, like broccoli, cauliflower and cabbage boost liver-detoxifying enzymes.  They’re also very high in fiber, which works as a colon “broom,” stimulating the natural process of elimination.  Many chemical compounds found in cruciferous vegetables have been associated with cancer prevention.

Apples

Apple pectin, a water-soluble dietary fiber, is known for its colon cleansing properties and may also help to prevent cancer.  It has also been shown to bind and remove heavy metals from the body, which, as discussed before, may contribute to serious health problems.

Algae

Algae, including seaweed and cyanobacteria, is high in minerals and very alkalizing, so it contributes to the restoration of the healthy pH balance and acidic waste elimination.  Some studies show that consuming seaweed helps with liver detoxification.  Algae also binds and helps remove heavy metals from the body.  To get the most benefits of algae, add a teaspoon of Spirulina to your morning or post-workout smoothie, or add soaked wakame seaweed to your salad.

Source:  www.mindbodygreen.com

There is always something positive you can do to fuel your body the right way and maintain optimal health.  If you don’t find any of this helpful and would like to do a cleanse or detox, please contact me and I can work with you individually.

Until next time,

Have a fit and fabulous day.

Lisa