Homemade Oatmeal with Fruit

I make my own oatmeal because it's one less packaged food I'm eating. It's healthier and cheaper than those packets.

Easiest Oatmeal
1/2c Old fashioned rolled oats (not quick or instant)
1/2c Water
1/2c Frozen fruit such as blueberries, mango, strawberries, cherries, or peaches
cinnamon and or nutmeg to taste
With blueberries 189 cal, 3.5g fat, 6g fiber, 5g protein, 3 pts

Optional:
1 small banana 90 cal
1Tbsp almonds (chopped or slivers) 84 cal
1 packet all natural sweetner (such as Sun Crystals or Stevia)
1Tbsp All natural fruit preserves (no added sugar or artificial sweetners) approx 35 cal

Microwave fruit to defrost to room temperature.
Microwave oats with water according to package
(Tip: Most packages will call for 1 cup of water which makes it REALLY soupy. I usually only use 2/3c)
Once oatmeal is at desired consistency, add the fruit, cinnamon and any other optional ingredients. Stir and then microwave about 30sec.

Cherry Almond Protein Oatmeal
I like this one after a workout

1/2c Old fashioned oats
1/2c Unsweetened vanilla almond milk (Or sub soy or rice milk)
8-10 Frozen cherries
1 Tbsp Slivered almonds
1 Tbsp Vanilla Protein Powder
1 packet of all natural sweetener (Or sub 1 Tbsp fruit preserves)
Cinnamon to taste

Defrost cherries to room temperature.
Mix oats, protein powder, sweetener, cinnamon, and almond milk in a bowl.
Stir and microwave 1min to 1min 30sec. Stirring once halfway through and adding more milk if needed.
Add cherries and microwave 30sec, then top with almonds.'

Oatmeal to Go - Blueberry Mango
This one of my favorite combinations that I like to bring to work

1/2 cup - Old fashioned oats
1/4 cup - Frozen blueberries
1/2 cup - Frozen mango chunks (about 7-8 chunks)
1 Tbsp - All natural fruit preserves (any berry flavor)*
1 tsp - Cinnamon

Prep at home
Place the oats and cinnamon in a small tupperware container.
Place the blueberries and mango in another tupperware container and then the fruit preserves. The frozen fruit will thaw and then preserves will blend in to sweeten it. (I've found that 1-1.5 hours is good between prepping and eating)

At work
Place oats in a bowl or large soup mug and then add cold water. I never have a measuring cup so I just start with a little especially since the juices from the fruit will add more liquid.
Microwave for 1 min. Add fruit, stir and microwave another 45 sec - 1 min.

The Alternative Bagel - 110 calories

I'm hooked Western Bagel's Alternative Bagel! I make sandwiches with these almost everyday. I use the onion bagel because it adds a little extra flavor. These are a good size, taste great, and have fiber and protein so they fill you up for little calories. 110cal, .5g fat, 8g fiber, 7g protein, 1.5 points

In LA I have seen these in Whole Foods and Ralphs or use the store locator. You can also order these online. Just make sure to get the ALTERNATIVE bagel because Western Bagel makes other larger bagels that are higher in calories.

They also have an Alternative Pita and English Muffin.

PS - I was a little upset to find that these bagels aren't "all natural" -- they have Sucralose in them but at least it's the very last ingredient.

Granola Swaps

Kashi GoLean Crunch! cereal makes an awesome granola for less calories. It's a perfect for adding to yogurt, oatmeal, ice cream, or fruit. They list stats for a 1cup serving but as a topping you only need 1/4cup - 48cal, 1g fat, 2g fiber, 2g proteinThey also came out with a new Honey Almond Flax flavor that I will be trying soon!

You may not want to keep a big box of cereal around because in "single girl" world that means either A. It will go bad or worse B. You randomly take handfuls out of the box and realize you demolished it 2 days (ouch). So I would also recommend these Kashi Crunchy Granola Bars for those who prefer individually packaged. If you crush these up it's just like granola. They come in a pack of two and since they're higher in calories I would use 1 bar and save the other (it's called willpower).

1 bar (Honey Toasted 7-Grain) - 90 cal, 3g fat, 1g fiber, 3g protein

Tortilla Chips

Guiltless Gourmet - The best baked tortilla chip!!! Waaaay better than the cardboard-like Baked Tostitos. These are made with organic corn, no preservatives and are so delicious I never miss the "unbaked" tortilla chips.

For 18 chips 120 calories, 3g fat, 2g fiber, 2 points

So far I've tried...

Blue Corn - The best for salsa and dips

Yellow Corn - Runner up

Mucho Nacho - Just like Doritos

Chipotle - Like a spicy barbeque tortilla chip

Spicy Black Bean - Pretty tasty

They sell them at Whole Foods or use the store locator

If you can't find them I would say the next best thing is Tostitos NATURAL Yellow Corn. They're slightly higher in calories and fat but they only contain 3 ingredients (same as Guiltless Gourmet). When it comes to ingredients on packaged foods, less is always more.

Yoga Month and Yoga on a budget

I just found out that September happens to be Yoga Month. There are festivals in several cities but some took place already. Luckily, the Los Angeles Festival happens to be this weekend in West LA! FREE Admission but you have to pay for the workshops.

Yoga on a budget:

1. Yoga Works (LA & NY) has specials for new students FREE Introductory Class and also $30 for 2 weeks unlimited classes. Many studios offer specials like this to entice prospective clients so I recommend checking several studios in your area for deals, then make the rounds.

2. http://www.meetup.com/ Search yoga groups in your area. You may find informal groups that get together to do yoga on a regular basis and it could be free.

3. DVD's and podcasts. I'll admit this isn't the same as taking a class. I see the dvd's as a nice supplement to the occasional class and you can do it on your own time.

4. Fit TV - If you don't want to buy a dvd I would check out this channel from Discovery. I just recently discovered it and dvr'd a yoga routine. They may even have this stuff on OnDemand as well.

5. Yoga Journal's Sequence Builder to build your own routine.

Coconut Milk Yogurt

SO Delicious yogurt made with coconut milk is the first yogurt I've ever tried and actually really, really liked. I never liked the taste of yogurt and wasn't crazy about the soy ones either, but this one is DELISH!

Now I'm no vegan but I do know it's not good to gorge yourself on dairy products so this is a nice alternative. It's also soy free for those who are allergic or don't like the taste. It doesn't have much protein but you will get 25% of your calcium and pre and pro-biotics.

Store Locator

Fyi... I did some research and found that Dannon Light & Fit has Sucrose (aka Splenda) and Yoplait has High Fructose Corn Syrup. You might as well eat a Krispy Kreme donut with extra glaze.

Popped Potato Chips

Simply the BEST fake potato chips! Baked Lays are crap. Pop Chips are absolutely amazing! 120 calories in 19 chips. No trans fat or other artificial ingredients and they taste almost the same as regular chips.

Buy online at Amazon, which sells individual portioned bags. Or find in stores (I've found them in Whole Foods). Trader Joes also makes their own version which I have seen in Plain and Barbeque.

Fabulous Frozen Herbs

Dorot Frozen Herbs

Why? Because the single girl doesn't want to waste time or money on a bunch of fresh herbs when most are going to go to waste. And forget dried herbs. I found these little frozen cubes of fresh herbs at Trader Joes in the frozen section. So far I've only found the basil, cilantro and garlic.

Vita Muffins

Can't live without these muffins! 100 calorie, delicious treat and get your vitamins NO preservatives. I recommend the Vita Tops or the Vita Mixes and then you can bake your own. Just add water and egg whites and even better if you use a muffin top pan (they sell these). They even have recipes for the mixes. You save money getting the mix but they don't have all the flavors. My picks are:

Vita Mix - BlueBran, Banana Nut, Deep Chocolate, Brownie
VitaTops - Apple Berry, MultiBran, Double Chocolate Dream, Triple Chocolate Chunk

Buy online

Online Calorie Counting

My favorite calorie counting website is Calorie King. You can look up restaurants, specific brands and generic foods as well. It even allows you to adjust the portion and then it re-calculates the nutritional info.

Vegetarian Meatball Sub

1 - whole wheat hot dog bun or roll (100-130 calories)
3 - vegetarian meatballs
1/4c - tomato sauce (25-35 calories)
1 - light string cheese (60-75 calories)

Open bun and light toast
Place meatballs in center, peel string cheese and put on top and place back in oven until cheese is melted
Heat sauce in microwave and pour on top of sandwich.

Bagel & Cream Cheese

1 - Western Bagel Alternative Bagel, Sweet Wheat
1 - Laughing Cow Light Cheese Wedge, Swiss

Toast bagel and spread each half with half the cheese.


145 calories, 2g Fat, 8g Fiber, 9.5g Protein. 2.5 pts


Optional swaps:
Alternative bagel in Onion or White. Light Cheese Wedge in French Onion or Garlic & Herb

Note:
Swaps may change stats slightly but points should stay the same
Alternative Bagel sold at Whole Foods or online at http://www.westernbagel.com/