Category Archives: Toni’s OatMEAL
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
- 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
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
This weekend only, get 25% off Grab and Go 5-Meal sampler cups of Toni’s OatMEAL. Order today you’ll have five healthy, delicious and completely balanced meals available in convenient single-serving cups anytime you’re in a pinch as we head into this busy holiday season. Toni’s OatMEAL will keep you full for hours.
You’ll receive one each of Sweet & Creamy Coconut-Blueberry, Crunchy Cranberry-Walnut, Savory Cinnamon-Raisin, Sweet & Spicy Ginger Apple-Raisin and Tart Cherry Chocolate-Almond! Just add hot water and it’s ready in minutes.
Use promo code DOUBLEFUEL Order Here
Is this a gift? We’ll wrap your 5-Cup Sampler Pack in a clear bag with a beautiful ribbon, with our compliments. Just write “Gift Wrap” in the Comments/Special Instructions field.
Offer Expires 12/30/15
We all know that we burn calories when we exercise, but did you know you can design your workouts to make your body more efficient at burning calories even after you exercise? And are you aware you can exercise for less time and burn more calories as compared to one of your typical workouts simply by changing how you exercise? Don’t exercise harder, exercise smarter to achieve greater benefits!
Here’s how. It’s called interval training and even the most de-conditioned person can reap the benefits. And the good news is, you can apply the interval training concept to all types of exercise, including walking, running, cycling in the great outdoors or even on cardio equipment at your local gym.
A group of Canadian researchers from Laval University performed trials on two groups. They compared regular endurance or aerobic conditioning to interval training and discovered the group who performed interval training burned twice as many calories in half the amount of time. They were also able to reduce their body fat many times more than the endurance group by increasing their resting metabolic rate (this is how many calories you burn while not exercising).
I recommend incorporating interval training 2-3 days per week and preferably alternating with resistance training (weight training) on the other days to improve your bone density and also boost your metabolism. It’s a winning combination!
Toni Julian, Health Advocate and Fitness Expert
It’s important to note that if you are new to exercise, be sure to have your physician give you the thumbs up before proceeding.
For Beginner Levels:
If you are mostly sedentary and are accustomed to walking 30 minutes, start slowly.
1. Start off with five minutes of gentle walking for your warm-up. (Rather than miles per hour I go by perceived exertion level where a 1 is you’re lounging on the sofa and 10 is you’re going all out and ready to lose your breakfast (we never want to hit a 10). You should be at around an exertion level of 4 and able to sing to your iTunes comfortably.
2. Speed up your walk to what feels like an exertion level of 8 for the next 60 seconds. Here you will feel shorter of breath and feel your heart beating stronger.
3. Slow down your walk now to a level 3 for 2 minutes. You will feel your heart rate begin to drop and your breathing will normalize. The more fit you become over time, the faster your heart rate will recover to this level.
4. Repeat steps 2 and 3 five more times.
5. Finish with another five minutes of level 4 perceived exertion.
For Advanced Levels
1. Five minute warm up at Level 4 of perceived exertion whether cycling, light jogging or other activity
2. Step it up to a perceived exertion level of 8 or 9 for the next 60 seconds
3. Slow down to a perceived exertion level of a 5 for the next 90 seconds
4. Repeat the above steps 2 and 3 five additional times
5. Cool down for five minutes at a perceived exertion level of 3.
Pat yourself vigorously on the back, do a happy feet dance and remember to replenish with a light snack of complex carbohydrate, lean protein (check out Toni’s high protein meal solutions) and plenty of pure water.
Toni’s OatMEAL Protein Poppers
15 minutes | Makes 24
New from Toni’s Test Kitchen!
Three simple ingredients, no-baking, and deliciously healthy, these high-protein poppers are simple to make and a guilt-free alternative to typical treats. Guaranteed to stave off hunger and delectably fulfilling. Share them with friends and neighbors, bring them to a holiday party, and make them your “go-to” snack to get through the next few festive weeks. They passed the Toni’s Kitchen test when served this weekend at my daughters 27th birthday brunch.
They were a hit!
WHAT TO BUY:
2 Cups Toni’s OatMEAL**Any flavor is delicious so choose your favorite. We used Sweet & Creamy Coconut-Blueberry for this recipe, and Crunchy Cranberry-Walnut would be another great option.
**Available online here. Use coupon code BETTERBREAKFAST for free shipping when you order any four flavors. Ships in one business day.
1 12 oz Jar Smooth Almond Butter at room temperature (you may substitute peanut butter if you prefer)
1/2 Cup Chopped Raw Almonds (you may substitute with walnuts)
Optional: White Powdered Sugar
Optional: Cocoa Powder
WHAT TO DO:
Place two cups Toni’s OatMEAL in a large bowl. Add chopped almonds and almond butter.
Mix together with a spoon or use your hands to mix thoroughly. Mixture will be crumbly. Using a small ice cream scoop press mixture firmly to form a ball. You can also use your hands and roll them just as easily. Make sure they are “bite sized” for best results. If they are too large and are bitten into, they can crumble so smaller treats that can be popped into your mouth work best!
This part is completely optional: You can roll your poppers into powdered sugar, or a combination of cocoa powder and white powdered sugar (about half of each).
Here’s a beautiful assortment of Toni’s OatMEAL Protein Poppers. Have a few crumbly morsels remaining? Sprinkle them over non-fat plain Greek yogurt. This chef deserved a perk! Enjoy!