Tag Archives: oatmeal

3 types of Oatmeal breakfast prep 

Oatmeal is one of those super foods when you want to slim down the belly fat. 


So on Sunday I made three servings of organic slow rolled oats, which I cooked in water with half a teaspoon of turmeric and salt. 


Why Tumeric?


I added a psyllium husk and flax seed mixture to this, about 1 tablespoon. I also added 1 teaspoon of cinnamon and one ripe banana while it cooked. 


No sugar. No milk. I cooked about a cup of oats in 2 cups of water for about 10 minutes under medium heat.

Why cinnamon?


I have to say it tasted pretty great. To the first warm bowl I added 1 tablespoon of natural peanut butter.


I used the rest of the cooked oatmeal to prepare breakfast for work in advance. 

Added one nectarine:


Added pear:


Preparing the rolled oats this way allowed me to keep my breakfast clean with no added sugar.

I’ll warm these batches up in the microwave and the natural sugars from the fruit will be good enough for me!

xxSerena

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Belly fat burning healthy weight loss breakfast

Oatmeal is one of those foods that will help you lose weight, especially that stubborn belly fat. 

This breakfast features oatmeal, blueberries, nuts and peanut butter. All three of these super foods are on this handy chart:

 

 
Start with oatmeal. Then add slivered almonds, blueberries and peanut butter.

 

Add slivered almonds and peanut butter to your blueberry oatmeal. Photography by Rizwan Alvi

  
Use natural peanut butter for less preservatives. Photography by Rizwan Alvi

  
Peanut butter add healthy fats to your oatmeal. Photography by Rizwan Alvi

  
Put healthy fats in your breakfast. Photography by Rizwan Alvi

  
Weight loss oatmeal breakfast. Photography by Rizwan Alvi

 
This slow releasing carbohydrate is complex and high in fiber. This is ideal if you want to lose fat since this will keep you full for longer.

What you love to put into your oatmeal?

xxSerena 

Coconut and brown sugar oatmeal

This tastes delicious and is a great take on simple oatmeal.

The coconut along with the complex carbohydrates in the oatmeal will release sugars slowly into your bloodstream throughout the day. This will help to minimize hunger. Important if you want to lose weight.

Start by cooking your oatmeal.

 

Photography by Rizwan Alvi @rizwanalvifoto
 
Prepare your toppings. These are coconut, raisins, chopped nuts and brown sugar. Allow your guests or family to put as many toppings as they wish. They get to dress their own oatmeal, according to their tastes. 

 

Photography by Rizwan Alvi @rizwanalvifoto (Instagram)
  
Photography by Rizwan Alvi @rizwanalvifoto (Instagram)
 

Try using cinnamon to season your breakfast. Remember all the benefits cinnamon has on your health? 

Here’s a reminder:

  

Enjoy!

xxSerena 

Top five foods to lower cholesterol

The experts at the Mayo Clinic suggested these foods if you wish to lower your harmful cholesterol: 

  
The fats found in whole grains and nuts often counteract harmful cholesterol by increasing the HDL cholesterol count. This helps lower the “bad” cholesterol in your body, helping your heart function optimally. 

Have you had problems with high cholesterol?

xxSerena 

The health benefits of seeds

Little seeds pack a big punch! So versatile and easy to add to oatmeal, cereal, meatloaf or just to snack on; choose to eat more seeds.


Sometimes I will substitutes cooked quinoa for rice or sprinkle sunflower seeds on to my salad. If given the choice choose a sesame seed sugar snack bar over one with just sugar and some unknown powder!

What is your favorite way to eat seeds?

xxSerena

Why you should eat more blueberries 

Not only are they delicious, but nutritious in more ways than you may know!


Blueberries are also versatile. There’re so many different ways to eat them.

Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto

What’s your favorite way to eat blueberries?

xxSerena

Super weight loss food: oatmeal

Oatmeal is a super weight loss food. There are gluten-free varieties for those who need it. It’s packed with vitamins, fibre and mood-balancing sugars.

It is easy to make, there are many varieties to choose from, you can dress it up with nuts and fruit, it is inexpensive and versatile.

It’s a simple grain, and often those are the best. If you are lazy to cook in the morning you can soak them overnight by making overnight oats. I wrote a blog about how you can do that but you can just Google overnight oats and you will get pages and pages of great recipes.


Whenever I choose to eat oatmeal, I notice a positive difference in my body. I feel leaner, cleaner and less hungry. Since oatmeal is high in fiber and vitamins it keeps you full for longer so is a perfect weight loss food.

There are so many ways to cook oatmeal; everyone likes a different consistency. You can adjust how thick your oatmeal is by using differing amounts of water or milk.


  
What is your favorite way to eat oatmeal?

xxSerena

Three foods to keep you lean

Ok my buddy Alif sent another super good comment that I think deserves a post. He wrote:

Day 2 of IF complete. 2 questions I hope you can answer. The first is with a job such as a Sales Manager at BMW Gallery (selfish plug sorry) it is hard for me to take in all the calories I require in the 8 hour window. I know you are anti-supplements but is a protein shake better than not taking in enough calories? Any other tips for the busy body to intake the “right” calories? Second question is some critics say that IF for males is bad because it eats away at muscle mass. Is this true?
Thank you for your help

I answered him in my reply but I wanted to elaborate on some of these topics. firstly, the “right” calories. i’m not a nutritionist. I’m just a 40-year-old woman with a bunch of girlfriends all over the world. i’ve been working out for years and we’ve been discussing diet and exercise our whole lives.

Tips for the busy body to intake the “right” calories would depend on the person’s goals. Lets say your goals are to lose excess fat and gain muscle. I have chosen three foods that will keep you lean and allow you to build muscle:

1. Oatmeal

IMG_1391

 

Oatmeal is a nutrient dense food with lots of vitamins. It regulates blood sugar and keeps you full for longer. It’s a good healthy fuel.

2. Salad

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When I say salad, I mean heavy on the greens. I don’t mean a small bowl with a few salad leaves in the middle. I mean two or three heaping handfulls, chopped, so they get smaller and bitesized so you you can eat more and lots. Salad greens have very few calories so you need a LARGE amount.

3. Chicken breast

chicken breast

 

Chicken breast is low in fat and high in protein. So after a workout it’s good because the muscles need protein to build. Plus it’s another nutrient dense food. It keeps you full for longer.

Now, by no means should you only eat these three foods. But if you want to lean out and gain muscle, these three will help. I can’t stress vegetables enough too though. Other great choices include vegetables of all colours, fresh fruits, sweet potatoes, lean fish and beans.

What do you think of these three foods? Do you agree? Disagree? Leave me a question or comment below. Happy working out and eating right Fitfam!

xxSerena