Quick Breakfast: Banana Cinnamon Oatmeal

Sometimes you don't have time to eat breakfast in the morning because of your busy schedule. I suggest that you take just 8 minutes of your busy morning (4 minutes to make, 4 minutes to eat) to make and eat oatmeal.

Oatmeal Facts
Oatmeal is a low-calorie food high in dietary fiber. This dietary fiber can help reduce cholesterol (heard that before right?). Well it is true. The dietary fiber becomes a slimy gel and sweeps all the chucks of cholesterol in the blood stream. The fiber can also help you feel full for a longer period of time because the fiber doesn't travel down as quickly through the digestive system. 
It also stabilizes your blood sugar so you won't crash and feel tired before lunch. As a bonus, it is very cheap compared to other cereals out there so you might even same some money. Yes, for those who don't even eat breakfast (which I don't recommend) can safe money by not feeling the need to eat quite as much for lunch and dinner.  


Ingredients
- 1/2 cup of oats
- 1/2 cup of water
- 1 banana or fruit of your choice 
- 1/2 teaspoon of cinnamon 
NOTE: You can replace these ingredients with other fruits and toppings of your choice!

Directions
- Pour oatmeal into a bowl
- Pour water into the same bowl
- Put in microwave and heat for about 2 minutes
- Sprinkle cinnamon onto top of oatmeal
- Slice banana and place on top of oatmeal
- Mix all the ingredients 

VOILA AND ENJOY 

Are Trans-Fats Bad for You?

My dad always told me during my high school years to avoid food products with trans-fats. Every time I picked up margarine in the dairy section of a supermarket, he would tell me to read the labels just to see if trans-fats were present. It wasn’t until my college years that I thought back and wondered what the big deal was about trans-fats. Here a quick summary about trans-fats:

Process

Trans-fats are derived from a process known as hydrogenation. Hydrogenation converts healthy oils into a semi-solid form. (Think of liquid oils converting into margarine). For you chemists out there, hydrogenation is the process of adding hydrogen to a double bond of an unsaturated fatty acid (liquid oil) to make them less unsaturated.

Health risk?

Man-made trans fats act like saturated fats (the “bad” fats) and can affect the level of good cholesterol. In terms of our health, it is quite damaging. Why? Because we cannot break down trans fat, so it becomes incorporated into our cells. A build up of saturated fats in our system (like our arteries) can lead to certain diseases such as cardiovascular disease.  

Health benefits?

We have to keep in mind that trans fats do occur in nature. Trans fats are found in animal fat such as beef products. According to Flora Wang, a researcher at the University of Alberta, a small amount of trans vaccenic acid (a trans fat) in the diet can lower the risks of certain diseases such as cardiovascular disease and diabetes.

Are there Trans-Fats in My Food?

That depends on your diet. Usually trans-fats are found in highly processed foods such as margarine, cookies, cakes, and some meals in fast food chains. Just read the Nutrition Facts if you are worried and make your own decision based on your opinion about trans fats.

Personal Conclusion

 I hardly buy highly processed food products so I do not really have to think about trans fats. I agree with my dad though and I would avoid trans fats because I do not like the fact that our bodies cannot break them down.

References:

University of Alberta (2008, April 5). Natural Trans Fats Have Health Benefits, New Study Shows. ScienceDaily. Retrieved January 20, 2013, from http://www.sciencedaily.com­ /releases/2008/04/080402152140.htm

Health Challenge of the Week (01/20)

Try to eat at least two fruits a day. Although high in sugar, fruits are nutrient-dense, meaning they are high in vitamins, minerals, and antioxidants and are low in calories. In addition, they provide soluble dietary fiber.

Here is a list of some common fruits:
- Apple
- Banana
- Blueberries
- Grapefruit
- Orange
- Strawberries

Scrambled Mushroom and Chickpea Eggs

As a university student, I do not have much time to cook. I therefore combine foods I like and make simple,  inexpensive, and quick recipes. For this recipe, I combined two whole foods I enjoy: mushrooms and chickpeas. Try it out, it only takes about five minutes to prepare! 

Ingredients:
1 cup sliced or whole mushrooms 
1/2 cup chickpeas (preferably dry chickpeas)
1 egg
1 egg white
pepper and salt (optional)

Directions:
NIGHT BEFORE
1. If you buy dry chickpeas, soak them in water inside a pot overnight 

COOKING CHICKPEAS
1. Drain the water from the pot and add fresh water to the same pot
2. Bring water to a  boil and cook until the beans become tender (approximately half an hour to an hour)
NOTE: I suggest you do this in bulk so you don't have to repeat this process every time you want to use chickpeas. All you have to do is freeze what you are not using. 

SCRAMBLED EGGS
1. If you are starting with whole mushrooms, slice mushrooms into thin even slices 
2. Heat a pan to medium heat and add sliced mushrooms.
3. While mixing the mushrooms, add cooked chickpeas into the pan 
4. Add egg and egg white to the mix
5. Let it cook until the eggs are scrambled

VOILA AND ENJOY

Forget the Binge

For those who are trying to lose weight, an episode of binging can cause one to lose motivation to keep the pounds off. I know how this feels. I want to suggest something: don't panic and stay focused. 
Imagine this scenario: you are full and uncomfortable and you cannot possibly put anymore food in your mouth. But since you already broke the rules of weight loss for the day, why not keep eating?
STOP RIGHT THERE! Stand where you are, close your eyes, and take three deep breaths.
I promise, this will help. After your last breath, move away from the kitchen and lay on your bed.
THIS IS WHERE YOU NEED TO THINK ABOUT YOUR DREAM BODY AND YOUR HARD WORK THAT GOT YOU TO THIS POINT. Stay like this until you will feel determined to continue your journey to a healthier lifestyle.
You will probably then think about not eating the next day. My advice: just forget about today. Forget about the binge and leave it behind you. Eat like you normally would in the morning and enjoy breakfast.
Don't panic and stay focused.