Monthly Archives: March 2016

Outstanding Oats

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Oats Have Super Powers!

By Toni Julian

Oats aren’t just any grain; there is much more to them than meets the eye. Not to be confused with instant oats, which are often stripped of beneficial components and over-processed, whole oats are full of beneficial nutrients and are a staple for thriving people everywhere.

See Toni’s Coconut-Blueberry OatMEAL Recipe below!

Oats are high in beta-glucan, which is a specific type of fiber that lowers bad LDL cholesterol levels. It also lowers heart disease risk and helps immunity cells reach bacterial infections much more quickly. In case that wasn’t good enough, oats are now found to contain oat-specific antioxidants called avenanthramides. These ‘thramides further lower LDL levels, sweep free radicals, and reduce cardiovascular disease risk.

Other benefits of adding oats to your diet:

  • Low glycemic index
  • Substantially lowers type 2 diabetes risk
  • More fiber per ounce than brown rice
  • Just one cup of whole oats lends 1/3 of your recommended daily fiber intake
  • In conjunction with a diet which includes fish, can reduce childhood athsma by 50%
  • Lignans can protect against breast- and hormone-related cancers and heart disease

Beneficial Vitamins:

  • Oats are an EXCELLENT source of manganese. There is a whopping 94% DV of manganese in each ¼ cup. It helps bone health and bone formation, skin integrity (collagen production, resists oxygen-related damage and UV damage), blood sugar control, and protection against free radical damage.
  • Excellent (64% DV) source of molybdenum. While the research of this mineral is incomplete, it is clear that it promotes longevity and supports the health of 7 crucial enzymes in our bodies. It also balances our ever-important sulfur levels, brain function, nervous system metabolism, sleep, and provides antioxidant protection.
  • Very good source of phosphorous. It is important for basic cell function, bone support, maintaining energy supplies, and acid-base (pH) balance.
  • Also a good source of copper, biotin, B1, magnesium, chromium, fiber zinc, and protein.

It is important to understand the variety of options available so that you can make the best decision for your health. Below are the descriptions of popular types you might find in the cereal aisle:

  • Groats: Whole kernel oats. They have been hulled but are not stripped of any vital nutrients.
  • Steel cut: Groats that have been thinly sliced. These can take 20 minutes or more on the stovetop. It often results in less consumption of oats because the time and effort needed can limit your ability to make them often.
  • Old-fashioned: Groats that are rolled flat. Takes less time than steel cut, but preparation can still be quite the production.
  • Rolled: Groats that are cut finely and rolled flat. This is the best option because while they are easy and can cook as fast as an instant, it still includes the beneficial germ and bran of groats.
  • Instant: Groats that are processed, stripped of nutrients and often containing unnecessary sugar, salt, or other ingredients.

Oats are clearly extremely healthy, easy, and highly customizable. Give them the credit they deserve by making the following delicious recipe made from Toni’s OatMEAL!

Coconut Blueberry OatMEAL Recipe

Makes 1 Serving | 2 Minutes

20g protein | 10 g fiber | 295 calories | 0 saturated fat | 0 added sugars

Coconut-Blueberry with Blueberries

Toni’s Coconut-Blueberry OatMEAL

 ½ c       Fresh or frozen blueberries

½ c       Toni’s OatMEAL in Creamy Coconut-Blueberry (18g protein)

½ c       Boiling water

In a bowl or mug, microwave frozen blueberries for 40 seconds. Add OatMEAL and pour the hot water slowly over the mix. Stir gently just enough to let the ingredients distribute, then let it sit for two minutes. Enjoy!

SPECIAL ONLINE OFFER: 15% off purchase of Toni’s OatMEAL 7-meal pouch in any flavor. Use promo code COMPLETEMEAL15. Valid through April 30, 2016. Not to be combined with any other offer. Click here!

Toni Julian is a Northern California-based health advocate, sports nutrition coach, author of BITE ME! and creator of Toni’s OatMEAL–a complete and healthy, balanced meal that’s ready in minutes. Vist www.ToniJulian.com

 

Workshop: Cut calories and save flavor!

Join us in the community classroom at New Seasons Market Evergreen and learn how to make delicious and easy meals and snacks with healthy foods from the aisles of New Seasons, while reducing calories and boosting the flavor and appeal. Toni Julian will share techniques and tips to make your own family recipes more healthful, while reducing calories without sacrificing delicious flavor. Sip on mock-tails, snack on healthy hummus, and get 10 free new recipes from Toni’s Test Kitchen. Sing up through eventbrite, or at the Solutions Counter inside New Seasons Market.

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Toni Julian is a Northern California-based health advocate and nutrition advisor, fitness expert, author of BITE ME! Change Your Life One Bite at a Time and creator of Toni’s OatMEAL–Healthy and Completely Balanced Meal Solutions.

LOVELY LEMONS: Balance Your Body by Doing This One Simple Thing

Lemon Stars

Try this simple recipe to make sure you always have the benefits of lemons all year-round!

{Check out my BIG BANG LEMONADE recipe below!}

A lemon is a superfood! Ingesting both the juice of a lemon and its essential oil can prevent and fight a multitude of diseases and afflictions. It has anti-oxidant properties, balances pH, and speeds up the healing process. One common myth is that lemons are acidic to the body. While they are a citrus fruit and have many of the acidic properties of its cousins, our bodies actually process it differently. We actually become more alkaline and balanced when we digest lemon juice! Amazing, no?

Ingesting lemon juice and its oil is good for:

  • Colds and flu
  • Coughs
  • Dry mouth
  • Heartburn
  • Hiccup
  • Immunity
  • Increased healing/recovery
  • Kidney stones
  • Laryngitis
  • Pregnancy complaints
  • Skin cancer
  • Sore throat
  • Tumors

As you can imagine, there are a host of benefits from lemons if you consider the other effects that result from a balanced pH and a healthier, detoxed body:

  • Better sleep
  • More energy
  • Mental clarity
  • Positivity
  • Weight loss
  • Flexibility
  • Strength
  • Lessens inflammation/pain
  • Lessens hair loss
  • Reduced allergies
  • Less likely to contract illnesses such as colds, virus, fungal infections
  • Your body becomes an inhospitable environment for cancer to grow

I have discovered an excellent way to get the full benefits of the entire lemon: juicing! Juicers will extract the juice AND oils from the lemon and rind. The various beneficial chemicals and vitamins present in lemons are usually lost in the juicing process when making lemonade because we don’t consider the whole lemon! Undiluted lemon juice weighs in at only 7 calories per ounce.

Lemon Stars

Have fun making little “cube-lets” with unique ice cube trays. These frozen lemon stars are about half the size of a regular ice cube so perfect for individual servings.

I usually stock up when lemons are in season and freeze the juiced liquid into ice cubes. Look at the difference juicing makes in the next picture. You can see the oils stream off the cube as it disintegrates into a really tasty lemon galaxy!

Lemon Galaxy

Watch your frozen stars dissolve to create your own thirst-quenching lemon galaxy!

 

It is super simple to save an entire year’s worth of cubes. Wash whole lemons, remove the stems, and cut them into pieces that will easily fit into the mouth of your juicer (usually just cut in half). Juice the lemons carefully and pour the liquid into ice cube trays. After they are frozen, transfer the cubes into a gallon Ziploc bag and store in your freezer. It takes a small amount of preparation, and it ensures that you won’t ever be short of lemon water at the gym, or work, or wherever!

Try my easy recipe for life-sustaining

Big Bang Lemonade!

1 lemon cube

16 oz water, preferably in a glass container

Your chosen sweetener (optional), like honey, stevia, etc.

Plop the cube-let and sweetener into your glass of water and stir until fully dissolved.  Drink up the goodness!

Lemonade

Toni Julian is a Northern California-based health advocate and nutrition advisor, fitness expert, author of BITE ME! Change Your Life One Bite at a Time and creator of Toni’s OatMEAL–Healthy and Completely Balanced Meal Solutions. For more information visit ToniJulian.com

For more healthy and easy recipes, check out BITE ME! Change Your Life One Bite at a Time