Pray It Off 11/04/10 Oatmeal, Fiber, Frozen Entrees, Restaurants and Tips

Low Calorie Oatmeal

http://www.womenandweight.com/weight-management/calories/low-calorie-oatmeal-for-breakfast October 31, 2010

Well, with the weather cooling down where I live and fall in full swing with leaves turning gorgeous gold, yellow, and red, I’ve gotten back to eating oatmeal for breakfast. I find a warm bowl of oatmeal to be very satisfying and something that keeps me from getting hungry again all too quickly.

Warm Oatmeal Smoothie

Oats, nonfat milk, plain yogurt, blueberries, and strawberries
• 25 g porridge oats
• 300 ml semi-skimmed milk
• 100 g plain yogurt
• 50 g blueberries
• 50 g strawberries, roughly chopped

Method

1. Place the oats and milk in a small saucepan, bring to the boil and simmer for 2 minutes.

2. Transfer the porridge to a liquidiser or food processor, add the remaining ingredients and blend until smooth.

3. Serve while still warm.

The nutrition couldn’t be better with lots of calcium, protein, dietary fiber, and more. I had to try this! Definitely low calorie and filling! Also, not too bad tasting because I added a little sugar! Only 304 calories for a serving with the additional tsp. of sugar.

What I liked about this recipe Filled me up so thoroughly I wasn’t hungry for a LONG time.

Nutrition:

304 calories
17.9 g protein
4.8 g dietary fiber
515 mg calcium
1.9 mg iron
(About 1 ½ servings of milk, 2 servings of fruit, 1+ serving of whole grain)

Pumpkin Oatmeal

The idea of adding pumpkin to an oatmeal breakfast
seemed to be
an intriguing idea. I DO like pumpkin pie so the recipe showed some promise.
Pumpkin Oatmeal

Ingredients:

1 cup quick-cooking oats
1 cup milk
½ cup canned pumpkin puree
¼ tsp. pumpkin pie spice
2 tsp. sugar
Cinnamon to taste
Makes 2 servings in less than 10 minutes

Directions:

Mix together all ingredients in a microwave-safe bowl. Cook on high for 2-3 minutes to desired consistency. Add a little more milk or water if necessary.

What I liked about this recipeIt was quick and easy to prepare and quite tasty. The oats cooked up fairly well. They were chewy and
definitely had a pumpkin pie taste.
Good nutrition and filling power.

Nutrition:

220 calories
10 grams protein
5.8 grams dietary fiber
129 mg calcium
3.3 mg iron

Creamy Pumpkin Oatmeal

This recipe is by far my favorite. It might amuse you to see what transpired to get the final result. I had read a tip or two shared by dietitians that a favorite recipe for fast and easy oatmeal was to simply soak a half-cup of oatmeal in milk overnight in the refrigerator. The idea was to take it out in the morning and eat as is with some added dried fruit or nuts. Or heat up slightly if desired.

I decided to microwave the mixture with the added ingredients of craisins, honey, and ¼ cup pumpkin puree. I cooked the oatmeal mixture on high for 2-3 minutes.

Creamy Pumpkin Oatmeal
Ingredients:

½ cup old-fashioned oatmeal (Irish steel cut oats might be even better)
1 cup milk
2 tbsp. craisins
1-2 tsp. honey or brown sugar
¼ cup pumpkin
¼ tsp pumpkin pie spice (optional)
Cinnamon to taste

Directions:

Add milk to oatmeal in a microwave safe container with a lid (choose a container that is at least 3-4x the amount of oatmeal and milk because the mixture boils up when cooking in the microwave.) Refrigerate overnight.
In the morning, add the craisins or raisins, honey or sugar, and pumpkin puree. Cook on high for 2-3 minutes. Keep an eye on it while cooking if your container is not that big to prevent boiling over. Also make sure the lid is loosely set on top and slightly ajar to prevent causing suction!)

When you take the cooked cereal out of the microwave, allow it to sit for about ten minutes with the lid on well enough to keep the heat in but not get stuck. Use the time you’re waiting to get dressed or fix your sack lunch or whatever else you need to do in the morning.

Nutrition:

325 calories
14.2 grams protein
7.8 grams dietary fiber
236 mg calcium
3.5 mg iron

What I liked about this recipe?

Everything in my humble opinion! Easy to prepare (Just requires thinking ahead and getting this
started the evening before). Creamy, tasty, good. A complete meal in and of itself with the exception
of pairing with a half a cup of juice or a small piece of fresh fruit for Vitamin C.



Dietary Fiber: Can it Help You with Weight Loss?

http://www.womenandweight.com/weight-management/dietary-fiber-can-it-help-you-with-weight-loss/ October 31, 2010

Fiber is classified as a carbohydrate but unlike other carbohydrates, fiber supplies no vitamins or minerals and very few calories. Nevertheless, it plays an important role in the body. Fiber can help your weight loss efforts IF you make the right choices!

There are two basic types of fiber: fiber that dissolves in water (water soluble fiber) and fiber that does not (water insoluble fiber). These names are usually shortened to just soluble and insoluble fiber.

Citrus fruits, apples, potatoes, dried peas and beans, oatmeal and oat bran
are good sources of soluble fiber. This type of fiber may be helpful in lowering blood cholesterol levels. It also helps to slow down the digestion of carbohydrates and the release of glucose into the blood. The slower release of glucose plays a role in stabilizing blood sugar levels.

Insoluble fibers are found in whole-grain breads and cereals such as wheat bran and whole wheat, and in certain fruits and vegetables such as broccoli, carrots, asparagus, and pears. These fibers cannot dissolve in water but they can absorb water. By adding bulk, insoluble fibers facilitate the passage of food through the intestines and soften stools. This helps to keep the colon healthy.

Both soluble and insoluble fibers pass through the stomach and small intestine undigested. However, when these fibers reach the large intestine they may be partially or completely fermented by colonic bacteria.

Fermentation produces gas, an unwelcome byproduct for most people! But it also produces the short chain fatty acids that provide the important health benefits of fiber—moderation of blood glucose and lipid levels, maintaining a healthy colon, and regulating immune responses.

So how does fiber help you with weight loss? By eating whole grains and other high fiber foods such as fruits, vegetables, and beans you can fill up on lower calorie foods. The fiber gives you a sense of fullness and satisfaction with fewer calories! Plus you have the added benefit of vitamins, minerals, and phytochemicals (the source of antioxidants and other healthy compounds) present in these foods that are also important for good health.

You need approximately 20 to 35 grams of fiber a day. Because each of the fibers provides different benefits, try to include both soluble and insoluble fiber in your diet each day. If you consume a variety of fruits, vegetables, beans and whole grain breads and cereals you should be fine.

Do keep in mind that the health benefits described in this article come from eating what is called “dietary fiber” not “functional fiber”.

What is functional fiber? This is fiber that has been isolated from foods, rather than the dietary fiber that occurs naturally in foods. Functional fiber is something that manufacturers add to food products to increase the bulk without adding significant calories. Some examples of functional fiber are cellulose, maltodextran,
polydextrose, and inulin. These fibers may provide some but not all of the benefits of dietary fiber.

Fortunately, very low carb diets are no longer the popular craze they were a few years ago. However some people are still choosing low carb options.

Should you consider a low carb diet plan be sure to determine if the food choices for the plan will provide you with enough fiber. A carefully chosen low carb diet (20-40 percent carbohydrates) may yield enough fiber to keep you healthy. But very low carbohydrate diets (less than 20 percent) could be a problem over time.



Best Low Calorie Frozen Entrees

http://www.womenandweight.com/weight-management/calories/best-low-calorie-frozen-entrees October 31, 2010

With all the possible frozen entrees available in today’s supermarkets how do you know what makes a healthy choice? Today I’ll share some guidelines for you along with a few suggestions for specific products.

When planning low calorie nutritious meals to help you look good, feel good, and be healthy as the pounds come off, you need lean protein, whole grains, and colorful veggies. The frozen entrees that I’m familiar with are not sufficiently well balanced to provide you with all you need. However, the right selections can give you a starting point to which you can add complementary and low calorie nutritious food.

For 1400 to 1500 calorie diets your best bet are frozen meals with no more than 400 calories. Beyond calories, limit the fat grams to less than 15 with no more than 4 grams of saturated fat and no trans fats. Excess sodium from salt and other sources is a big problem with processed foods! Aim for fewer than 700 mg.

Pick meals with 10 grams or more of protein. Lean protein plays an important role in keeping you healthy and satisfied on a low calorie diet! Also look for at least 4 grams of dietary fiber. Like protein, dietary fiber will go a long way to keep you filled up and satisfied from one meal or snack to the next.

Last but not least check out how much vitamin A, vitamin C, calcium, and iron is available. The more the better unless you are postmenopausal, in which case the iron content will not be as important. All too often these nutrients are not well represented and that means you will need to supplement your meal with other food to balance it out.

O.K. so what are some of the better choices for frozen entrees in grocery stores today? I’ve chosen 6 that meet or come close to meeting the guidelines I provided above for nutrition. In addition, I spent some time determining whether or not you might like the taste. How did I do that? I looked at the ratings provided on two food review sites. Zeer.com and HeatEatReview.com are two websites you
might want to bookmark for future reference!

The frozen meals included here are not ranked or listed in any particular order by nutrition or taste:

Amy’s Kitchen Stuffed Pasta Shells

You gotta love Amy’s Kitchen products. This particular dish is made with organic pasta and vegetables.
There are no GMO’s or bio-engineered ingredients. All the dairy ingredients are made with pasteurized hormone-free milk and do not contain animal enzymes or rennet.
Nutrition: 310 calories, 19 g protein, 5 grams dietary fiber, 13 grams fat, plus 40% of vitamins A & D, and 40% calcium. It doesn’t meet my guidelines for sodium at 740 mg (Just keep your salt intake under control for the rest of the day).
Reviews: No reviews on Zeer and 5 out of 5 stars on HeatEatReview.

Kashi Sweet and Sour Chicken

This meal includes sliced roasted chicken,
green beans, yellow pepper, red pepper, crimini mushrooms, onions, and edamame beans. It has only high quality all natural ingredients with no preservatives or artificial anything!
Nutrition: 320 calories, 18 grams protein, 6 grams dietary fiber, 3.5 grams fat, and 380 mg sodium.
Reviews: 4 stars out of 5 on Zeer and 5 out of 5 on HeatEatReview.

Amy’s Garden Vegetable Lasagna

(Note: Trader Joe’s Garden Vegetable Lasagna rates equally well.)
This seemingly tasty dish is made with organic rice, pasta, and vegetables. It has 0 trans fat and no preservatives or bio-engineered ingredients.
Nutrition: 290 calories, 13 grams protein, 5 grams of dietary fiber, 9 grams of fat, and 720 mg of sodium. As with the Stuffed Pasta Shells this Amy’s kitchen product has quite a bit of sodium, just over my recommendation but otherwise it rates well.
Reviews: No reviews on Zeer. 4.5 out of 5 stars on HeatEatReview.

Kashi Mayan Harvest Bake

This dish is actually a vegan meal but don’t let that scare you away. It serves up a combination of plantains (a type of banana), black beans, sweet potato, and kale. I’ve tried it and have found it to be very tasty and nutritious although a little low in protein.
Nutrition: 340 calories, 9 grams of protein, 8 grams of dietary fiber, 9 grams of fat, and 380 mg of sodium.
Reviews: Unfortunately there are no reviews on either Zeer or HeatEatReview. So go ahead and give it a try and then leave a review to let other people know how good it really is!

Amy’s Whole Wheat Cheese and Pesto Pizza

This meal has all natural organic ingredients. It’s made with whole-wheat flour, pesto, tomatoes, and cheese. It’s so simple, from what I understand it appeals to even the pickiest of eaters – children.
Nutrition: A serving of 1/3 of the pizza is 320 calories with 18 grams of protein, 6 grams dietary fiber,
3.5 grams fat, and 380 mg sodium.
Reviews: No reviews on Zeer. 5 out of 5 stars on HeatEatReview.

Lean Cuisine Three Cheese Stuffed Rigatoni

Lean Cuisine says the dish is made with “zucchini, carrots, and red peppers in a fire roasted tomato sauce topped with mozzarella cheese.” I’d say that this product is a rare example in which the nutritional value comes close to matching the perceived value but don’t let that fool you. It is very low in calories so you will still need to supplement your meal with additional food to satisfy your caloric and
nutritional needs.
Nutrition: 230 calories, 13 grams protein, 4 grams dietary fiber, 6 grams fat, and 370 mg sodium. In addition, it has 60% of the dietary value for Vitamin A, 15% for Vitamin C, and 20% for calcium.
Reviews: No reviews on Zeer. 5 stars out of 5 on HeatEatReview.

Also, you might want to take a look at the top frozen meals rated by Consumer Reports Magazine as shared on HeatEatReview.



A Low Calorie Restaurant Food Guide

http://www.womenandweight.com/weight-management/low-calorie-restaurant-food-a-low-calorierestaurant-guide October 31, 2010

Having a strategy for making low calorie choices is essential when eating out in American restaurants. But isn’t it nice to occasionally have restaurant options for low calorie food without having to be so vigilant?

I decided to look for national restaurants that offer low calorie meals. Could I find restaurants offering nutritious choices for less than 350 calories? What I discovered is that many of the meals I might choose as being the healthier lower calorie choices typically do have fewer calories than other items on a menu. But the total calorie counts were still on the high side (500-600 calories or more). For anyone
on a 1200 to 1400 calorie diet the options are limited.

Many of the fast food restaurants offer one or more salad choices for less than 350 calories and a few have sandwich options. For example, Arby’s has a Martha’s Vineyard Salad with grilled chicken, cranberries, diced apples, Iceberg/Romaine lettuce and shredded cheddar cheese at only 262 calories total without dressing. And they have a Santa Fe Salad with Grilled Chicken at 283 calories (includes
grilled chicken, roasted corn and black beans, Iceberg/Romaine lettuce, cherry tomatoes, and shredded cheddar cheese.)

Blimpies evidently has an Ultimate Veggie Sandwich with a calorie count of 280. And Burger King offers a Chicken Whopper Jr. Sandwich on a small bun without mayonnaise for 320 calories. The Chicken Whopper is not exactly a balanced meal by itself but you could choose to order the sandwich to go and add your own low calorie fruit and vegetable such as sweet cherries for only 27 calories a half cup
and sliced sweet green peppers with only 15 calories a half a cup.

O.K. so fast food restaurants do offer a limited number of choices. How about sit-down family style restaurants and not fast food?

T.G.I. Fridays started offering a variety of smaller portion entrees to meet consumer demand. However, I couldn’t find any menu items for fewer than 500 calories. Given that the average restaurant entree has about 1000 calories, 500 calories is a big improvement. But it isn’t clear if there is any savings with respect to cost or whether or not the meal choices are more
nutritionally well balanced than any other option. So you might be just as well off ordering a regular size portion and saving aside half to take home.
Friday’s also offers two low carb choices that look good, Sizzling Chicken with Vegetables and Shrimp Key West. But the calorie counts are not provided. They note that the selections are made to order and therefore calorie counts may vary. This is a potential problem for menu items at any restaurant. However, I don’t see any reason why the average calorie count could not be posted.

Denny’s seems to have a few lower calorie choices on the menu. My research found a Chef Salad at 360 calories (but this item is high in sodium and somewhat high in saturated fat), a Grilled Chicken Breast Salad at 259 calories, and a Turkey Breast Salad without dressing at 248 calories.

Applebee’s now offers a Weight Watcher’s menu and quite a number of low fat meal choices.
The Grilled Shrimp Skewered Salad has only 210 calories, 2 grams of fat and 7 grams of fiber. Wow! TheCajun Lime Tilapia has only 310 calories, with 6 grams of fat and 9 grams of fiber. Another wow! The Italian Chicken and Portobello Sandwich (grilled, marinated chicken breast topped with sliced Portobello mushrooms, a slice of tomato, and chunky marinara sauce on a wheat bun and served with fresh fruit) has only 360 calories with 6 grams of fat and 11 grams of fiber!

My personal favorite for low calorie, nutritious food has been Panera Bread. (But with so many great low cal menu items at Applebee’s, it is quickly becoming another favorite!) Panera’s offers several soup options that might be ordered along with a 2-ounce piece of bread and Iced Green Tea for less than 350 calories. The problem is that the menu items are not consistent from one time to the next.
Be on the lookout for the Low Fat Vegetarian Moroccan Tomato Lentil soup at 120 calories a bowl, the low Fat Vegetarian Garden Vegetable Soup at 90 calories a bowl, or the Low Fat Vegetarian Black Bean Soup at 160 calories a bowl. Delicious!

So lower calorie meal options can be found at certain restaurants if you do your homework first. I have found the website Calorie Lab to be very helpful in researching the calorie counts of restaurant meals. In addition, do check out the official website for the restaurant you plan on visiting to find the most up to date information on menu choices and nutrient data. Armed with a little bit of advance
knowledge before heading out to eat you will be amazed at the number of calories you might save!

Photos: tastyplanner.com, medicineworld.org, freezerburns.com, brooklyn.cuny.edu