OATMEAL-ICIOUS:
Five Things You Need to Know About Oatmeal
Get the breakdown on this highly recommended pre-workout food.
1. Oatmeal comes in several varieties: Steel-cut oats are chopped oat groats and are the least processed; rolled (or old-fashioned) oats are steamed and rolled flat; instant oats are precooked and dried, and often contain added sugar.
2. Slow-digesting carbs offer long-lasting energy when eaten before workouts. Blend 1/2 cup rolled oats, 1 scoop whey protein and 11/2 cups water to make an easy all-in-one pre-workout shake.
3. One serving (1/2 cup) of cooked steel-cut oats has 150 calories, 5 g protein, 27 g carbs, 2 g fat and 4 g fiber. One serving (1 cup) of cooked rolled oats has an extra gram of fat. One packet of plain instant oats has 100 calories, 4 g protein, 19 g carbs, 2 g fat and 3 g fiber.
4. You can cook steel-cut oats quickly. In a large microwave-safe bowl combine 1/2 cup steel-cut oats, 1/2 cup 1% milk and 1/2 cup water. Microwave for four minutes, stir and cook for two more minutes.
5.You can substitute oats for bread crumbs in just about any recipe. Finely chop oats with a knife or food processor, then add them to ground beef to make meatballs or meatloaf, or use them to bread fish or chicken fillets.
Get the breakdown on this highly recommended pre-workout food.
1. Oatmeal comes in several varieties: Steel-cut oats are chopped oat groats and are the least processed; rolled (or old-fashioned) oats are steamed and rolled flat; instant oats are precooked and dried, and often contain added sugar.
2. Slow-digesting carbs offer long-lasting energy when eaten before workouts. Blend 1/2 cup rolled oats, 1 scoop whey protein and 11/2 cups water to make an easy all-in-one pre-workout shake.
3. One serving (1/2 cup) of cooked steel-cut oats has 150 calories, 5 g protein, 27 g carbs, 2 g fat and 4 g fiber. One serving (1 cup) of cooked rolled oats has an extra gram of fat. One packet of plain instant oats has 100 calories, 4 g protein, 19 g carbs, 2 g fat and 3 g fiber.
4. You can cook steel-cut oats quickly. In a large microwave-safe bowl combine 1/2 cup steel-cut oats, 1/2 cup 1% milk and 1/2 cup water. Microwave for four minutes, stir and cook for two more minutes.
5.You can substitute oats for bread crumbs in just about any recipe. Finely chop oats with a knife or food processor, then add them to ground beef to make meatballs or meatloaf, or use them to bread fish or chicken fillets.
AVOCADO:
Five Things You Should Know About Avocados
Think you know everything about this super food?
Think again!
1) A whole, medium-size avocado (about fiveounces) has 226 caloriesand contains about three grams of protein and nine grams of fiber.
2) More than 80% of an avocado’s calories comes from fat, most of which are healthy, monounsaturated fats. One of those fats—oleic acid—has been shown to reduce cholesterol levels.
3) While the banana is most famous for potassium content, a typical avocado contains 35% more potassium (684 milligrams vs. 505) than that of its long, yellow cousin. Avocados are also a decent source of calcium and magnesium, crucial electrolytes for athletes because of their role in muscle function and fluid balance.
4) Every avocado contains nearly 20 vitamins, minerals, and phytonutrients—nutrients derived from plant material that provide a defense against cancers, heart disease, and signs of premature aging.
5) Regular consumption of healthy fats like the ones found in avocados has been shown to promote a boost in testosterone and growth hormone production.
Think you know everything about this super food?
Think again!
1) A whole, medium-size avocado (about fiveounces) has 226 caloriesand contains about three grams of protein and nine grams of fiber.
2) More than 80% of an avocado’s calories comes from fat, most of which are healthy, monounsaturated fats. One of those fats—oleic acid—has been shown to reduce cholesterol levels.
3) While the banana is most famous for potassium content, a typical avocado contains 35% more potassium (684 milligrams vs. 505) than that of its long, yellow cousin. Avocados are also a decent source of calcium and magnesium, crucial electrolytes for athletes because of their role in muscle function and fluid balance.
4) Every avocado contains nearly 20 vitamins, minerals, and phytonutrients—nutrients derived from plant material that provide a defense against cancers, heart disease, and signs of premature aging.
5) Regular consumption of healthy fats like the ones found in avocados has been shown to promote a boost in testosterone and growth hormone production.
CRISPY CHICKEN:
Lean Crispy Chicken Recipe-
Laura Creavalle
Goal: Get Lean
When: Lunch or Dinner
Start: Preheat oven to 450 degrees F. Combine first five ingredients in a large, heavy-duty, zip-top plastic bag; seal bag and shake well.
Prepare: Combine buttermilk and lemon juice. Brush both sides of chicken with buttermilk mixture. Place chicken in bag, seal and shake until chicken is well-coated.
Cook: Place chicken on a rack (coated with cooking spray) in a roasting pan lined with foil for easy cleanup. Sprinkle remaining breadcrumb mixture over chicken. Bake uncovered for 25-35 minutes or until chicken is thoroughly cooked.
Serve: With steamed vegetables.
Makes six servings 11⁄2 cups whole-wheat breadcrumbs 11⁄2 Tbsp. minced fresh parsley 11⁄2 tsp. grated lemon rind 1 Tbsp. chopped fresh basil Salt and pepper to taste 3 Tbsp. fat-free buttermilk 1 tsp. lemon juice 6 (6-oz.) skinless chicken breast halves Nonstick cooking spray NUTRITION FACTS (per serving): 167 calories, 30 g protein, 7 g carbohydrate, 2 g fat, 0.5 g fiber
Laura Creavalle
Goal: Get Lean
When: Lunch or Dinner
Start: Preheat oven to 450 degrees F. Combine first five ingredients in a large, heavy-duty, zip-top plastic bag; seal bag and shake well.
Prepare: Combine buttermilk and lemon juice. Brush both sides of chicken with buttermilk mixture. Place chicken in bag, seal and shake until chicken is well-coated.
Cook: Place chicken on a rack (coated with cooking spray) in a roasting pan lined with foil for easy cleanup. Sprinkle remaining breadcrumb mixture over chicken. Bake uncovered for 25-35 minutes or until chicken is thoroughly cooked.
Serve: With steamed vegetables.
Makes six servings 11⁄2 cups whole-wheat breadcrumbs 11⁄2 Tbsp. minced fresh parsley 11⁄2 tsp. grated lemon rind 1 Tbsp. chopped fresh basil Salt and pepper to taste 3 Tbsp. fat-free buttermilk 1 tsp. lemon juice 6 (6-oz.) skinless chicken breast halves Nonstick cooking spray NUTRITION FACTS (per serving): 167 calories, 30 g protein, 7 g carbohydrate, 2 g fat, 0.5 g fiber