Category Archives: Weight Loss

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

 

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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

Toni’s OatMEAL 25% Off Online Offer!

Five Cup Sampler Large-Professional

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.

Order Here

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

Detox Smoothie — For Those Who Can’t Wait to Lose Weight

Detox Smoothie Ingredients 2

I am excited to share my latest meal solution with you! It is a naturally detoxifying, nutrient-dense, and low-calorie meal which ensures you get roughly one-third of your daily protein requirements, plus three servings of vegetables and three servings of fruits! You are well on your way to feeling energized with this super-food powerhouse. Because of the berries and tomato it’s full of antioxidants, and the greens make it high in phytonutrients—those cleansing and detoxifying little miracle workers—while the lemon further boosts it alkalinity. It’s also organic if you stick with said produce, and almost entirely raw, so it retains all the nutrients that may typically lost through processing or cooking.

If you are hungry for more detailed nutrition information, you’ll be thrilled to know this smoothie provides all the Vitamin K you need in a day, plus 50% of the calcium, 60% of the iron, 40% of the potassium, 50% of the fiber, B12 and B6 for an average person. Plus, an immune system enhancing 340% of your RDA of Vitamin C!

I should forewarn you that the color may not be aesthetically appealing for anyone who is new to blending fruits and veggies. For you color enthusiasts, what hue do you get when you mix green and red? Brown, and in this case a kind of brownish-violet concoction from combining so many highly nutritious fruits and vegetables! So I will encourage you to get over your potential visual aversion and your body will be thankful for it. And if you still can’t get past the color then just close your eyes and drink it up, because it is truly satisfying and quite delicious.

Substitution Options: I use Almond Milk because it has a healthy fat content—which combined with complex carbohydrates and protein—is digested more slowly and allows you to feel satiated for longer, and is a good non-dairy option as well. You can always substitute with low or non-fat milk or a rice drink beverage if you prefer, and especially in the case of nut allergies, but keep it organic. You can also use this recipe as a template and use what you already have in your refrigerator; for example use spinach instead of kale, or strawberries instead of blueberries, or toss in a bit of left over fresh zucchini.

Boosts Options:  

These are a great way to enhance an already powerful meal solution.  I typically add about one tablespoon of a plant-based “green” powder that is full of Spirulina, dandelion greens, sea kelp, wheat grasses and other greens that I would not likely have fresh on hand or easily accessible. There are many brands on the market, so be sure to read the labels to ensure it is 100% organic, pure dried plants without fillers.

The protein powder is very clean and based on whey protein concentrate and isolate, and absent of sucralose, or other artificial sweeteners. Vanilla is a neutral flavor that goes well with this recipe.

If you take a multivitamin, you can simply add it in before you blend your drink. It will ensure you get your trace minerals and if you’re like me, you won’t have to try to choke it down with water later!

Makes 1 Large Serving

NUTRITION PROFILE                 CAL-290/PRO-29/CARB-50/FAT-3/SAT-0/CHO-20/SOD-224/FIB-12

PERCENT CALORIES FROM    PRO-31%/CARB-46%/FAT-23%

What to Buy:  Organic Produce and Support Local Growers Whenever Possible

1 cup unsweetened Almond Milk

1 small Lemon, ( juiced or puree with the rind in your juicer)

2 large Kale Leafs (any variety)

½ cup Berries (raspberries, blueberries, marionberries)

1 Carrot

1 small Tomato

1 small Apple (cored)

Boosts:

1 Scoop each Vanilla Whey Protein Powder and Green SuperFood, such as Vitamineral Green — included in nutrient profile

2 Ice Cubes, for desired consistency

Optional: Multivitamin

Sweetener: Stevia or Truvia packet to taste

What to do:

It’s best to use a Vitamix or Nutri-Bullet blender. If you have a standard kitchen blender you can still enjoy this smoothie, however you will want to strip the stem out of the kale as it’s very fibrous. Add almond milk first. Wash your fruits and vegetables then cut your produce into manageable portions to blend. Add the remaining ingredients at once and blend thoroughly. If you prefer your beverage colder or to have more of a shake consistency, you may add a few ice cubes. If you are using a Vitamix, you may use the tamper which helps force the ingredients to the bottom of the mixer for blending. Otherwise, you will need to cut your produce into smaller sizes to mix and may need to add a small amount of water to help blend. You will not likely need to add water if using a more powerful blender.

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