Now, a Little Story for You

Last week, one of my lovely lady clients told me that she eats nothing and can’t lose weight! In the morning, all she drinks is coffee and she doesn’t eat again till dinner because she doesn’t get hungry during the day. Then, after dinner, she just goes to sleep. Every year, she continually gains weight. My lovely client (who said I could share her story by the way—I always ask!) asked me, “Why am I not losing weight?!?!” I eat nothing all day! I looked at her and said, “Girl, you’re not losing a thing because at the moment, you’re currently following the sumo diet!”

Her eyes bulged out of their sockets and her curly hair seemed to spring in horror upwards. She looked at me as if I was off my rocker. I explained, “My dear, you may be eating nothing all day long, but your one large meal per day is enough calories for your day plus some because you let yourself get too hungry. This one-meal-a-day plan also screws your metabolism. You become efficient and start holding on to all ya got, since your body never knows when the next time food is coming. Plus, after dinner you go to bed relatively soon. And ya know what—that’s kinda what sumo wrestlers do. They exercise on empty stomachs, eat nothing all day long and eat one to two gargantuous meals before hitting the hay. And by the way, I’d like to reiterate that they DO NOT eat breakfast, snacks, or meals continuously throughout the day. Does this sound familiar?”

I get a STARE. A VERY LONG stare. “Oh my god!!!! I’m on the SUMO plan! All these years I thought my metabolism was just screwed, but I’m just on the sumo plan. This is fantastic!!! Fantastic. There’s hope. Okay—unsumo me!!!” Note: I kid you not, true verbiage here. Love this woman.

Me: “Okay, let the unsumoing begin! Ya ready?”

Client: “Yes, please.”

So, my lovely readers, if you’re on the sumo plan, for the love of the powers or whatnot above—you need to get off it! It’s sabotaging any healthifying or weight loss efforts. Even if your calories are 1400 for weight loss, and you eat all of them at one meal or only about 50-70% of them all day, but they’re at one meal—you’re less likely to lose weight. You perhaps may maintain or lose a little, but overtime it’s likely you will gain. Because really, how can you keep that up? Plus, it’s not good for your metabolism, hunger hormones, or insulin levels. Just throwing it out there. I want your body to run like a machine and burn calories, not store them! So, let’s take a look at ways to unsumo you!

Top 3 Tips to Break the Sumo Diet

1. Eat breakfast: For goodness sakes, if you’re trying to lose weight or just want to maintain a healthy weight, eat breakfast. SERIOUSLY! I know you hear this all the time from magazines, health shows, diet experts, and yadda, yadda, but just because you know, doesn’t mean you do. So all I’m going to say is do! Breakfast really is the most important meal of your day. It wakes your metabolic engine and keeps you from eating more later. Data from the National Weight Control Registry (a group of people who have lost at least 30 pounds and kept if off for a year or more) show that at least 80% of those who have lost weight and kept it off, eat breakfast.

Get fit tip: Eat breakfast within an hour of waking up and eat a protein plus high-fiber combo, such as egg whites with veggies and toast; a whole-wheat English muffin with an egg, slice of low-fat cheese and Canadian bacon, and some salsa and spinach; or, 1 cup nonfat Greek yogurt with 1/2 cup berries and 1/2 cup of a high-fiber cereal, like Kashi Heart to Heart. And, if you’re not hungry, you still must eat! Your body will adapt, give it a week or two. Eventually, you’ll become hungry when your metabolism picks up and if not, ask yourself if your dinners are too big.

2. Eat every 3-4 hours: Throughout the day—eat! It seems so simple right? But, yet, so many don’t. Eating every 3-4 hours keeps your hunger hormone, ghrelin, at bay. When you go longer than 4 hours, ghrelin gets out of control, your blood sugar is towards the lower end, and you’re going to overeat, even it trying to “be good.” Your body will do what it can to get what it needs. If you let yourself become famished, you’ll become stuffed real soon. Your body will recalibrate and this likely means your calories at the “recalibrating” meal are pretty high, throwing off your day. Bummer, I know.

Get fit tip: Eat a protein plus carb every 3-4 hours. The protein helps keep on your lean muscle mass, helps you stay fuller longer, and takes your body more energy to digest. The carb satisfies your hunger, knocking your ghrelin level down, and helps keep your blood sugar even keeled. Plus, the carb plus protein combo increases your feel-good neurotransmitters, serotonin and dopamine, so you feel full and satisfied.And if you’re one of those crazy-busy folk who forget to eat, put it in your iPhone, iPad, Blackberry, Droid, or whatever calendar you use to remind you.

3. Don’t backload: I’ve said it once, and I’ll say it again. When the majority of your calories are coming in the evening, even if within your calorie limit, it makes it VERY difficult to lose weight, since you’ve not been fueling all day, keeping your metabolism and hunger hormones in-check. I see this countless times with dieters. The mentality is they need to eat less to lose weight, so they barely eat all day, then can’t take it anymore, and overdo it at night. Yes, you need to eat less to lose weight, but you can’t forget points number 1 and 2. Client after client proves this to me time and time again.

Get fit tip: As with Eating Free’s mentality (where I’m a nutrition coach), you want to eat 70% of your calories during the day. Now, in regards to weight loss and time, there’s no specific time to stop eating and overall calories do matter (you need to create a caloric deficit to lose weight), but if you’re skipping meals and snacks, your largest meal is dinner and after, you hit the couch or go to bed,  and/or you’re eating “junk” at night, then we’re going to need to make a few changes. But, the good news is that these changes will have hugely positive affects.

Lessons Learned

As my darling client said, “I never thought I could eat five times a day—three meals and two snacks—and lose weight, but I did!”

I say, “Ladies, bring the food back! It’s time to eat more to weigh less!” It really does work.

What’s your favorite snack or breakfast to help fuel your day?

I love having peanut butter as a snack food, as an a.m. metabolism waker-upper, or heck—even as a dessert! So—what are some new fun ways to dig the pb? Yes, my friends, we’re going beyond ants on a log and peanut butter and toast!

Below are a few peanut-buttery concoctions I adore.

Peanut Buttery Perfections!

1. Sweet Apple Chunks n’ PB: Cut a small apple in chunks and mix with 1 tablespoon of peanut butter. Sprinkle it with cinnamon and enjoy! Or, form a peanut-buttery, apple-chunked “ball” (the size of a golf ball) and refrigerate overnight to make them firmer—so good!
2. Brown Rice, Banany Goodness: Spread peanut butter on a brown rice cake, top with banana or strawberry slices, and drizzle with honey—if you feel so inclined. A fantastic snack or dessert! SO—good. Clients LOVE it.
3. Drunken Peanut-Buttery Oats: Make a serving of old fashioned oats with unsweetened vanilla almond milk or soymilk, dash on cinnamon, and mix with a tablespoon or so of natural peanut butter. OH my—a wonderful warm breakfast treat.
4. The Blissed-Out Pear: Bake pear halves or quarters for 35-minutes or until pears are soft at 350 degrees, spread with a thin layer of creamy peanut butter and drizzle on slivered almonds—perfect for breakfast (just add a hard boiled egg for an extra protein punch), a hearty snack, or treat. Seriously, so good.
5. Sinful Veggies: Dip raw veggies—broccoli, zucchini, celery, baby carrots, cauliflower, peppers (really, whatever floats your boat) into a healthful peanut sauce. This is particularly a hit for the kiddos who are tentative veggie eaters. And the more veggies they try, the better! But, don’t fret—adults dig it too!

What are your creative peanut-buttery ideas? Would LOVE to hear ‘em!

Here are some of my top breakfast picks that are healthy and easy to take on the road!

• A Waffle Sandwich: 2 Kashi Go Lean waffles with 1 tablespoon of natural peanut butter, a lil’ honey (if wished), and a small banana sliced and diced between the waffles. With about 370 calories, 12 grams of protein, 9 grams of fiber, and some healthy, peanut-buttery fats this breakfast will fill you up and power you through your morning. Plus, it’s tasty!
• A Healthier “McMuffin”: Fill an English muffin with a poached egg, a slice of reduced-fat cheese, a couple slices (1-2 ounces) of lean turkey, lots of spinach and a big slice of tomato with salt and pepper to taste. Protein, whole grains and veggies—check! You’re out the door—feeling good!
• A Fiberfied Parfait: 1 cup of nonfat, protein-packed Greek yogurt with 1/2 – 3/4 cups of berries (frozen are A-okay, if that’s what works for you), and 1/2 cup of any high-fiber cereal (at least 5 grams of fiber per serving). I’m a big fan of All-Bran and Kashi Go Lean. YUM!
• Pumpkin Pie Oatmeal: this one is from Ellie Krieger in an article by USA Today, but it’s so good—I had to share! Add a couple tablespoons of pumpkin puree to oatmeal along with some typical pumpkin-pie spices, such as a little brown sugar, cinnamon and a pinch of ginger or nutmeg! Make it with light vanilla almond milk or soy milk and it’s to die for!
• The Californian: An egg white veggie omelet with whole wheat toast or fruit. Omit the cheese and pack in the veggies, and you’ve got a super lean meal going on! This one is always on the healthy list, but really—that’s because it’s super satisfying, packs in a good dose of veggies, is easy on the waistline, and helps get your fiber going! Enjoy!

What’s your favorite power breakfast?

And—are you at FNCE?!? If so—what’s been your favorite part?

Awaken Your Metabolism

Sometimes we let ourselves get into a rut. We think, “The scale hasn’t budged! That’s it … I’m going on a diet! No more breakfast and a light lunch for me. I am determined.”

As much as I’d like to tell you that this is a sure-fire way to lose some extra pounds, it’s just not. There’s no way around it. In fact, most who take on this approach end up gaining weight in the long run because they’ve slowed down their metabolism.

When you start skipping meals, your body goes into “survival mode” and begins holding on to calories instead of burning them up. In other words, meal skipping has slowed your engine, and is causing your body to hold on to all it’s got. This is most noticeable when you starve yourself for more than 12 hours and your metabolic rate decreases by about 40 percent—not good when you’re trying to lean up!

Now that I’ve told you what NOT to do … you’re probably wondering what you should do.

Let’s take a look at the top three ways to get your metabolism metabolizing!

1.Eat Breakfast: This simple act awakens your metabolism and starts things churning and burning. Simply put, those who eat breakfast are generally thinner than those who don’t and are more likely to maintain a healthy weight. So grab some high-fiber eats with a source of protein, like Greek yogurt and berries with a high-fiber cereal, or eggs on whole wheat toast with an orange. And if you’re an AM exerciser who doesn’t fair well with pre-exercise meals, at least try to get in a banana, whole-grain toast, or a small handful of almonds. Studies show that those who do have pre-exercise fuel work out harder and longer.

2. Nosh Every Four Hours:Envision your body as an engine that needs adequate fuel every few hours to perform at its peak performance. If you eat every few hours, your body will hum along efficiently, and you’ll never let yourself get too hungry, which essentially sets you up for “binge-like behavior” once food comes into sight. Just remember to eat “clean,” whole foods that you recognize and have some lean protein with some high-fiber carbs, like whole grains, fruits, or veggies, at each meal and snack. For example, if you’re just noshing on an apple for a snack, add a slice of low-fat cheese or a small handful of walnuts for an added protein boost (with a touch of fat) to help keep you satisfied and your blood sugar even-keeled.

3. Exercise: Get in a daily sweat session at least four times per week for 30 minutes. And for some real calorie-burning action, don’t forget your weights at least twice a week! The more muscle you have, the more calories you torch while going about your day.

Now, Entering the Giveaway!!!

There are a few ways you can nab the $40 gift certificate to CSN Stores. Please note that you must enter before the end of the day on Wednesday, August 18th. The winner will be notified on Thursday, August 19th.

Let’s count the ways!

1. Become a  Fan of Nutrition with Corinne on Facebook. All who become Nutrition with Corinne Fans as of this post’s date, will automatically be entered!
2. Leave a comment on this post about how you keep a positive self image in today’s skinnified world! If you’d like your comment mentioned in my next post with your name say, “Spread the word.” Then, it will be included with your blog and/or Twitter name (please list in your comment) in the next GGB post!
3. For an extra entry, get on Twitter and tweet, “ Giveaway from @RDCorinne! Enter to win a $40 gift certificate by 8/18 at http://bit.ly/aOwTFv ”
4. Note: if you do all three, you’ll be entered three times!

Yet, this past week’s grind has been particularly interesting. I was the lucky lady leading the display for Tuft’s National Nutrition Month (NNM). WooT-WooT! Our theme was fluid and fiber—two of my absolute favorite topics. Now—I can see why you’d think this may not be uber exciting, but go on … keep reading because what is super interesting are the tasks along the way to an awesome fluid and fiber display! And just a note to you all—don’t indulge in a bowl of oats with a dash of All-Bran Bran Buds before a fiber friendly food extravaganza. Water aka fluid in this case is a GOOD idea, but you may want to watch it on the fiber-filled goodies. You gotta take it one fiber-filled step at a time folks. Just some words of wisdom

Now…

Interesting Item #1 The Bread

I had to buy 15 loaves of bread for our bread taste test. We had ladies and gents see if they could tell which bread had more fiber (whole wheat V wheat; white V whole wheat white; Fiber  One whole wheat V multigrain). FYI the whole wheat Fiber One bread is delish and EVERYONE—all 100 plus booth attendees loved it, even kids—so you may want to give it a whirl!

Anywho—another FYI, if you plan on leaving a store with 15 loaves of bread for one person prepare for some strange looks and some random statements. By far my favorite was:

“G-I-R-L I think you gotta a B-R-E-A-D problem … in a BIG way! That’s a lotta bread for a lil’ person!”

I tried to explain that it was for a NNM display and taste test … yadda, yadda … and all I got was, “Uh-huh, whatever. It’s none of my business. You do what you gotta do and if it’s eat ALL THAT bread—fine by me.”

Oh man—this had me laughing down the aisle … by myself … with 15 loaves of bread. Yea—looks like I have a bread problem–ha-ha!

Interesting Item #2 The Balloons

There’s nothing much to say here except look at these FABULOUS BALLOONS! When was the last time or was there ever a time you saw a smiling pear, carrot or pineapple?!? Love them!

Now, some nutrition time …

Breakfast 101—again.

Amidst my particularly crazy busy schedule these past few weeks, taking time to have a proper breakfast has been harder. I wake up, stare at my to-do list and get set—go! Then, 45 or so minutes later and in 1 case two hours later (I know—horrible!)  I realize WhoopS—where’s my bowl of oats? … Then I eat. Granted, I’m still eating breakfast, but the fact that we all have jam-packed to-do lists and it’s getting to that time of year—where everyone seems a tad crazed with whatever’s going on—made me once again come back to the basics! BREAKFAST!

Why you ask? Because a healthy breakfast is SUPER DUPER important to becoming a lean, green, mean, disease-fighting machine! And, if you don’t believe me, perhaps you’ll take the word of the American Dietetic Association’s Evidence Analysis Library aka legit data:

“Cross-sectional studies and epidemiological data from the USDA Nationwide Food Consumption Survey, NHANES III and the SEASONS study report that the prevalence of breakfast skipping ranges between 3.6 and 25%. Skipping breakfast is associated with a higher BMI and increased obesity risk, despite lower reported daily energy intakes. Two randomized controlled trials show that breakfast eaters had a greater reduction in impulsive snacking and ate less at later meals.

Normal weight subjects and people maintaining weight loss tend to eat breakfast regularly and generally consume a breakfast consisting of high-fiber cereal that contributes approximately 20% of daily energy intake. However, breakfasts that are very high in energy have also been associated with higher BMI.”

Breakfast AND Healthy Meals

Now that we’ve got breakfast down pat, don’t forgot to still eat! Your body—that lean, green,  mean, disease-fighting machine (notice the word machine)—needs fuel to run efficiently about every 4 hours. No machine can run on empty OR run well on junk fuel. And if you overfuel or underfuel you may notice some problems too—maybe the machine is too stuffed to move well or doesn’t go as far as you thought it would.

Basically, if 1 was “starving, lightheaded, dizzy” and 10 was “Thanksgiving full or uncomfortably full,” you’d want to NOT TRAVEL to either end.  And if you were to eat only breakfast or nothing all day, I betcha that when you hit home, you’d go from a 1 to a 10 rather shortly, which is probably not the best idea.

So ladies and gents, we can avoid the “1 to 10” by noshing on breakfast and eating healthful meals throughout the day with protein packed foods like beans, chicken,  fish, and turkey; fruit; whole grains and lots of veggies! For example, a “gourmet” sandwich meal could have all healthifying components: whole wheat bread (whole grain), turkey or veggie burger (protein); lettuce, tomato, cucumber, and sprouts (veggies!) with an apple (fruit). Likewise, you could amp up half a dinner plate with broccoli and salad, add a small sweet potato, and satiate that hunger with grilled chicken or veggie “meatballs.”

And if you were inching up to a 10 inbetween meals, listen to your body and those internal hunger cues and have a snack! Personally, I dig apples and all natural peanut butter, fruit, or veggie sticks with hummus, but it’s all up to you! Options are endless. Just Google healthy snacks! After all, you must keep your machine finely tuned. No running on empty here.

Notes to leave by:

• If you go to the store solo and buy 15 loaves of bread, expect strange glances, interesting commentary, and disbelief of whatever reason you’re engaging in the massive bread buying.
• Don’t dig into All-Bran before any fiber tasting event. Eat more fiber, but do so gradually to minimize any sort of gastric distress.
• People ADORE fruit and veggie balloons.
• Eat breakfast every day.
• Stop any and all “1 to 10” experiences by eating well balanced meals throughout the day.
• Don’t go longer than 5 hours without food.

Happy Healthifying!

Have you ever bought 15 or more loaves of bread? If yes, I’m dying to hear your experience!!!

What’s your go-to breakfast or snack?

In response to last week’s post on the many health benefits of quinoa and call to the new-ingredient-breakfast-eating challenge, we received many calls to action—calls to action-cooking quinoa that is! BUT, there could only be one winner to claim Super Breakfast Bowl Challenge victory! And that winner, determined by a random number generator, is  Carolyn’s quinoa Breakfast

Carolyn, take it away…!!!

I love my quinoa breakfast, which I’ve been eating almost every day for about six months and still look forward to each morning. This makes a batch that’s enough for about a week. I usually eat it cold, sometimes I warm it up. I pour a little plain kefir over it, or milk is good, nut milks are tasty too. It’s just good food, any way you eat it. Besides the wonderful nutritional value of the quinoa, you get a healthy dose of nuts, fruit, cinnamon, and coconut oil. And the combination of the cinnamon and the coconut oil tastes fabulous.

Ingredients:

• 1 ½ cups quinoa
• ¾  cup raisins (or to taste)
• ¾ cup chopped cashews or pistachios (or to taste)
• ¾  cup diced apples (or to taste)
• 2 tsp cinnamon (or to taste)
• 1 to 2 Tb coconut oil

Procedure:

Rinse the quinoa thoroughly, and soak overnight in water with a little yogurt added if desired. Put the quinoa with water to cover (quantity of water is not important, since you’ll be draining it later) into a saucepan, bring to a boil, then cover and simmer for 10 minutes. Drain any remaining water, and put the quinoa in a steamer (or just in a sieve over boiling water), steam for an additional 10 minutes. This method produces piles of fluffy quinoa, much better than just boiling in water. Put the warm quinoa in a bowl, add the remaining ingredients, and fluff with a fork. Can be enjoyed warm or cold, with milk, yogurt or kefir or all by itself.

Cheers!

Carolyn Goodwin

Again, CONGRATS Carolyn! Send your mailing address to TheSuperBreakfastBowlChallenge@gmail.com and you’ll be receiving some awesome lip-lickin’ goodies on behalf of Newman’s Own Organics—everything from dried fried to decadent delightful dark chocolate. And, YES this is a nutrition blog … BUT folks if ya don’t know by now, I fully support a daily treat! Come on now … I’m all about the 90:10 “rule”—90% lean, green, mean disease-fighting machine foods—fruits, veggies, whole grains, lean proteins/legumes, healthy fats—and a daily indulgence! So … Carolyn enjoy!

Happy Healthifying!

Corinne at Green Grapes Blog

Thank you to everyone that submitted a Flax recipe! They all looked delicious and I can’t wait to try out some new recipes that all have our little omega-3 friend-Flax Seed. There’s no way I could have ever picked my favorite, or “the best” recipe, so I headed over to random.org to help me choose! Without further ado, The Winner of the Flax Seed Super Breakfast Bowl Challenge is….

Christine of Hot Mama Health with her Nutty Granola ‘n Flax

Ingredients/Instructions:

Dry Ingredients

• 1 1/2 C Oats
• 1/2 C Ground Flaxseed
• 3/4 C slivered almonds
• 3/4 C walnuts
• 3/4 C peanuts
• Salt to taste (added to dry ingredients above)

Mix dry ingredients above in a bowl and spread out onto a baking sheet with built up sides.  Roast in the oven for 15-20 minutes at 350 degrees, stirring occasionally.

• 3/4 C Apricots (Chopped) or your favorite dried fruit
• 1/2 C Raisins
• 1/2 C Dried Mango (Chopped) or another dried fruit of your choosing
• Chop the dried fruit and set aside.

In a pot melt:

• 4 TBSP of vegan butter

Once melted, mix in :

Wet Ingredients

• 1/2 C Packed brown sugar
• 1/3 C Honey
• 1/3 C Orange Juice
• Stir until ingredients are completely mixed, remove from heat and add
• 1 TSP vanilla
• Stir.

When the nuts (dry ingredients) are done roasting transfer to a bowl and add the melted wet  ingredients, stir.  Once mixed well, add the dried fruit. Mix well.

Put granola in an 8 x 8 pan, pack in firmly. Put in the oven for 15-20 minutes at 350 degrees.  When you see the sides are browning, it’s time to remove. 

Let cool completely, overnight is best.

Cut into granola squares OR take the squares and place in a large bowl and pull apart with hands to make a chunky granola!

Eat plain, on top of oatmeal, or on top of your favorite yogurt!  Delicious and rich, also makes a great dessert

Congrats Christine and thank you for the excellent recipe and photos! Send your mailing address to thesuperbreakfastbowlchallenge@gmail.com She will be receiving a Perfect Pancake Mix from Purely Elizabeth(gluten free and delicious!) and a whole slew of Vega Goodies and a tea top brew travel mug from Mighty Leaf Tea Company!

Thanks again to everyone who submitted a recipe! And if you haven’t yet, don’t forget to send in your lentil, quinoa, and walnut recipes! It’s time to think outside the (cereal) box!

Cheers!

Elizabeth

Don’t (White) Sugar-Coat It

Okay—perhaps a semi-cheesy title, but hey—after ya read why quinoa should be your new ladle to your pot—or for those who don’t take a liken’ to the kitchen—bread to your sandwich … you’ll see why…

Quinoa, pronounced keen-wah, is a nutritional powerhouse, according to not just I, but the ancient Incas. In fact, quinoa was so highly revered by those from its motherland—South America—that this lil’ protein, fiber-filled nugget was referred to as “the mother grain.” That’s a pretty gosh darn BIG title, if I don’t say so myself!

Today, dozens of foodie-nutrition blogs, health mags, and popular press tout quinoa’s “mother grain” status and often refer to it as “the super grain of the future.” However, I like to think of quinoa as the super grain of all time—past, present, and future (ya know … just to be clear here). But, before we get ahead of ourselves, I must provide you with the disclaimer that although quinoa presents as a grain … it’s actually the seed of the plant, Chenopodium quinoa. This plant is related to beets, chard, and spinach … who knew?!? Okay, I’ll refrain my inner dorkdum…but, really—isn’t that cool?

A Nutrition Lover’s Ode to Quinoa

What makes quinoa so absolutely fantastic is:

• It’s a WHOLE GRAIN! …okay, a whole seed!
• It contains more protein than any other grain or seed!
• It’s a complete protein! Meaning quinoa contains all the essential amino acids, or building blocks, our bodies need to form new proteins and keep our lean, green, mean, disease-fighting machine system in top-notch!
• It’s splashed with a good dose of gut, heart, and healthy- weight lovin’ fiber
• It’s laced with lysine! No—this is NOT somethin’ to worry about! Lysine is an amino acid essential for tissue growth and repair.
• It’s gluten and wheat free—those with wheat/gluten allergies, rejoice!

A Foodie’s Ode to Quinoa

• Its fluffiness accompanied by crunchiness offers up an escape from the ordinary grain.
• Its delicate nutty flavor tantalizes the palate.
• It’s a pretty cheap tasty health food!
• Although mellow yellow is the most popular variety, quinoa exists in many different colors,  including orange, pink, yellow, purple, and black.  Get lookin’ for it and experiment with color in the kitchen!
• It’s versatile! Quinoa can be used in soups, salads, breads, puddings, breakfast cereal—you name it, and I betcha quinoa can do it!
• Quinoa will adjust to your foodie schedule. It can be cooked in a pinch–in the microwave—or with more time—on the stovetop.

Now, for a lil’ Super Breakfast Bowl Challenge Fun!

Today, we’re eating breakfast and lickin’ up new b-fast duds while we’re at it! The new b-fast food today is—can you guess?!?—quinoa! Now, I usually dig my quinoa ensconced in a smattering of veggies… at dinner time (I tell ya, I’m addicted to my oats), but NOP—not today my friends. See—even I had to challenge myself! Today, I had to get creative … so, I thought of what flavors, textures, and smells jive together. And, by-gosh-by-golly-gee … I think I got a winner!

Cinnamon-Cran Quinoa

Servings per recipe: 1

Prep Time: 3 minutes

Cook Time: 5 minutes

Ingredients:

• 1/4 cup quinoa
• 1/2 cup water
• 1/4 Tablespoon of Cinnamon
• 1 Light Laughing Original Cow Wedge
• 1/4 cup dried sweetened cranberries
• 1 tablespoon of honey or brown sugar

Directions:

• Cook quinoa (microwave for 4-5 minutes in 1/2 cup water. If  heating on stovetop, follow package instructions. Generally, the ratio of quinoa to water is kept to a 1:2 ratio)
• When done cooking and still hot, add the Light Laughing Cow Wedge to the Quinoa and stir until creamy and dissolving
• Add cranberries, cinnamon, and honey or brown sugar to the mix and stir!
• Enjoy!

Nutrition Facts per Serving: 338 calories, 4 grams fat, 70 grams carbohydrate, 10 grams protein, 5 grams fiber

Step Up & Send in Your Quinoa Breakfasty Goodness!

If Ms. Healthy in a Skillet (aka yours truly) can whip something up, you can too! AND—I want to see watcha got! So … send in your quinoa breakfast duds by Wednesday, February 17th  to TheSuperBreakfastBowlChallenge@gmail.com along with a picture of your FAB dish and its recipe! If ya win, not only will YOU be featured on all 5 of our blogs, BUT you’ll get a bunch of Newman’s Own Organics products—everything from delicious, decadent, dark chocolate to dried fruit to super sassy soy crisps!

Looking forward to your Quinoa Recipes!

Happy Healthifying!

Corinne at Green Grapes Blog

When my eyes hit the glowing, neon red numbers–1030–on my unpleasantly familiar alarm clock, which usually churns out fuzzy, muted, staticky ’90s music (yes…I know, I need a new alarm clock) at 6 AM, I was amused. I can’t recall the last time I slept past 8 AM. Normally, I would have hopped-up and scrambled out of my bed in somewhat of a panicked state (come on now…I have a blog to write, nutrition to do, and a sweat to break!), but this past Saturday just so happened to be my birthday…so instead, I awoke in a state of calmness. And, proceeded to brew my morning cup of beloved Joe and make my “baked” apple with oats (I really wasn’t lying…it is delish and I am obsessed with this treat!). After eating my favorite new delicacy, I decided my next post would be about sleep!

Now, you may be thinking…”Isn’t this chick a nutritionist person? Why is she writing about sleep???”

True, I am a nutritionist person OR soon-to-be RD, but I hate to break it to you…nutrition holds health’s hand and sleep just so happens to be tied into health (just like exercise!). AND, believe it or not, but sleep has shown to have an effect on one’s weight and overall health, which I just so happen to be a BIG promoter of!

So…here we go…SLEEP!

Most people aren’t getting enough sleep, as you likely know and have experienced. On average, each person needs about 7-9 hours of sleep and most are getting less than 6  hours per night…we, my friends, are a tired nation! Although your cup of AM java may give you your needed morning pick-me-up, followed by a 3 PM cup for your afternoon wake-up call, your body is still tired and you need more sleep! But, WHY???

Well, ample sleep helps you:

• Learn better
• Remember more
• Stay awake & alert during the day
• Be in a better mood
• React quicker
• Think clearer

Sufficient sleep also keeps your immune system strong, fighting off infection and disease. With enough dreamland time, you’ll be able to ward off that pestering cold going around the office or that horrible hacking cough and runny nose your girlfriend so kindly decided to object you to over your Wednesday night catch-up dinner. Chronic lack of sleep, less than 6 hours per night, has also been linked to high blood pressure, heart disease, and an increase in stress hormones, which isn’t doing anyones body good.

Now, what really disturbs  me is the link between weight and sleep. The verdict is out that chronic sleep deprivation can pack on the pounds.  Many studies have shown that those who sleep less are likely to weigh more. If you usually sleep 5 or less hours per night, you are 73% more likely to be overweight than someone who hits the hay for 7-9 hours a night.

Research is still underway concerning the exact “hows and whys” of sleeps’ effect on weight,  but what is known is that our appetite regulating hormones, specifically grhelin and leptin, become out-of-whack with chronic sleep deprivation.

Grhelin, the hunger hormone (picture a Gremlin demanding you to eat more), increases and Leptin, the “no thank you, I’m full hormone,” decreases. So–what ends up happening is that you’re ravenous or just STILL hungry and vying for that glazed donut…after you already ate breakfast.  Studies have shown this phenomena–chronic sleep losers craving high-carbohydrate, calorie-dense, JUNK foods. To top this hazard off is the fact that sleep deprivation can slow your metabolism!!! Arghh…not good! We want to be able to burn the most we can when we are doing the basics–sitting, reading, breathing, writing…

What also makes it hard to keep you at your healthiest is that when you’re tired, you may NOT  hit the pavement, workout DVD, or gym because after all, who wants to exert themselves when they can barely hold their eyelids open. But, let me tell you if you do…your pumping heart will crack open those tired, red eyeballs and allow for an even more peaceful slumber!

S0…what to do?!?!

If you’re not getting your needed shut-eye, sleep more! You will feel SOOO much better! Personally, I know that this can be VERY hard to do, especially when you have a 2 page “To Do” list, but make yourself a priority and make those simple lifestlye changes that will allow you that extra hour. For example, if you are constantly taking on extra work projects, which leave you up til midnight most weekdays, because you ALWAYS say YES and EVERYONE knows this…SAY NO! Be polite and cordial, but say no. Your body will thank you!

Or, just do something YOU find relaxing before your new “bed time,” so you can sleep better. Whatever you need to do, do it! And, please note that sleeping 11 plus hours per day will not do your body good or any better…it’s about balance! If you’re sleeping this much, check-in with your doc!

Once you get in that 7-9 hours, eat breakfast!!! This is KEY to keep your metabolism burning and churning and to prevent you from later conducting a food raid. And, while you’re at it, make sure your breakfast is nutritious and delicious! Perhaps oatmeal, a whole grain English muffin with all-natural peanut or almond butter, high-fiber cereal with skim milk, or some low-fat yogurt with fruit…I think you get the gist…

Bottom Line: Get in 7-9 hours of sleep per night AND within 1-2 hours of waking  grab a nutrition and delicious breakfast to: get your metabolism burning and churning, keep those hormones in-check,  prevent food raids/overeating later in the day, have an amped-up immune system, provide energy to break a sweat, choose healthier foods, and to simply, feel better!

Happy Healthifying!

Corinne