Posts Tagged ‘oatmeal’

Heart Healthy Practices

By Chris Burchell, Executive Chef at MediLodge of Monroe

So who’s tired of shoveling snow?? And the winter has just begun … at least as far as the calendar is concerned. I, however, am not convinced. As far as I am concerned, we are neck deep in winter. And while shoveling snow can be some good exercise, I for one am nearly over it. We are now about to be smack dab into February, a month notably attributed to Valentine’s Day.

Valentine’s Day, a day associated with hearts, seems to be very appropriate for February, given the fact that February is also National Heart Healthy Month! Ah our heart … this great engine of our cardiovascular system unfortunately goes unnoticed until something terrible happens. This is why recognizing heart healthy practices are so important. Along with a bit of exercise, the easiest way to take care of our heart is by being diligent in choosing the right things to eat.

Heart-healthy is not only about oatmeal and omega-3 fats, whole grains, beans and legumes, nuts, and teas are just as important, in that they offer all sorts of complex heart-protective phytonutrients. Fresh produce provides the cornerstone for a heart-healthy diet because they help wipe out free radicals in the bloodstream, protecting blood vessels. Salmon tops the list of heart healthy foods, but many foods are really quite good and are not exotic at all. Almonds & walnuts, kidney beans, red wine, brown rice, carrots, broccoli, spinach, and blueberries are all very effective at nutritionally providing things the heart loves.

The main idea would be to eat “whole-foods”… foods that are not processed at all, or at least minimally processed. Eating these kinds of food every day will greatly help you to have a healthier heart. And with a greater number of different items, you allow yourself to not become bored, which is the death blow to any “healthy” change in lifestyle.

Maple Glazed Salmon Salad

Ingredients
Walnut Oil Vinaigrette:
• 1/2 cup walnut oil
• 1/4 cup rice wine vinegar
• 2 tbsp Dijon mustard
• 1 garlic clove, mincedSalmon
• ½ tsp salt
• ¼ tsp pepper
Salad:
• 1 tbsp olive oil
• 2 tbsp real maple syrup
• 1 tbsp Dijon mustard
• 1 lb salmon filet
• Salt and pepper
• 6 cups baby spinach
• 1 cup Blueberries
• 1 cup walnuts, lightly toasted
Instructions:
1. For Walnut Oil Vinaigrette, whisk all ingredients together and set aside.
2. For the salad, preheat oven to 4250F and brush a baking dish with olive oil.
3. In a small bowl, whisk together Dijon mustard, maple syrup and maple extract.
4. Cut filet into 4 even portions and arrange in baking dish. Sprinkle with salt and pepper and brush with glaze.
5. Bake 9 to 11 minutes, until fish is cooked through and flakes easily with a fork. Remove and let cool 10 minutes.
6. Divide baby spinach between 4 large plates.
7. Sprinkle each with chopped blueberries and walnuts.
8. Top each with a salmon portion.
9. Enjoy with a glass of red wine…my favorite – Valpolicella, a fruity but not sweet red.

Recipe provided by alldayidreamaboutfood.com

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MediLodge of Monroe

MediLodge of Monroe

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January is National Oatmeal Month

The Most Powerful Breakfast for Weight Loss from MediLodge of St Clair

Did you know that simply eating breakfast raises your metabolism by 10 percent? Oatmeal is one of the most powerful breakfast foods of them all. If you are looking to get your body in great shape, you should incorporate this as a staple food in your diet.oatmeal

Oatmeal is the perfect meal to start your day because it boosts your energy and has plenty of fiber to keep you full and satisfied. Oatmeal breaks down slowly in the stomach, giving you long-lasting energy. It is also full of water-soluble fibers, which play a crucial role in making you feel full over a longer period of time. Studies have also shown that oatmeal reduces cholesterol, maintains blood sugar levels and fights against heart disease, diabetes, colon cancer, and obesity.

If you want to add some powerful antioxidants to your oatmeal, simply throw on some blueberries and raspberries. These delicious fruits are packed with antioxidants that fight against heart disease, cancer, and a multitude of other ailments. Blueberries have also been proven to preserve vision. This powerful fruit rated highest in antioxidants among over 40 fruits and vegetables. What more could you ask out of the first meal of your day?

However, oatmeal doesn’t just have to be for breakfast. You can use it a couple hours before you exercise to energize your workout. You can even include oatmeal in your smoothies. It is also a wonderful addition to muffins and even as a covering for chicken breasts. Keep in mind that you must buy the unsweetened, unflavored variety. To spice it up a little, you can use bananas, berries, or milk. The downfall of pre-flavored oatmeal is that it often comes loaded with sugar calories. So, stick to the good stuff.

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For more information on The MediLodge Group, visit our website, find us on Facebook or tune in to our YouTube Channel.

MediLodge of St Clair

MediLodge of St Clair

MediLodge Wellness Reminder: January National Oatmeal Month

The Most Powerful Breakfast for Weight Lossoatmeal

Did you know that simply eating breakfast raises your metabolism by 10 percent?  Oatmeal is one of the most powerful breakfast foods of them all.  If you are looking to get your body in great shape, you should incorporate this as a staple food in your diet.  Oatmeal is the perfect meal to start your day because it boosts your energy and has plenty of fiber to keep you full and satisfied.  Oatmeal breaks down slowly in the stomach, giving you long-lasting energy.  It is also full of water-soluble fiber, which plays a crucial role in making you feel full over a longer period of time.  Studies have also shown that oatmeal reduces cholesterol, maintains blood sugar levels and fights against heart disease, diabetes, colon cancer and obesity.

If you want to add some powerful antioxidants to your oatmeal, simply throw on some blueberries and raspberries.  These delicious fruits are packed with antioxidants that fight against heart disease, cancer and a multitude of other ailments.  Blueberries have also been proven to preserve vision.  This powerful fruit rated highest in antioxidants among over 40 fruits and vegetables.  What more could you ask out of the first meal of your day?

However, oatmeal doesn’t just have to be for breakfast.  You can use it a couple hours before you exercise to energize your workout.  You can even include oatmeal in your smoothies.  It is also a wonderful addition to muffins and even as a breading for chicken breasts.  Mix oatmeal into homemade meatballs and meatloaf to help meat hold its shape better during cooking.  Make a unique pie crust by using oatmeal for half of the flour.  Add oatmeal to thicken chili.  Stir oatmeal into muffins, pancakes and breads for nutty flavor and healthy fiber.

Keep in mind that you must buy the unsweetened, unflavored variety.  To spice it up a little, you can use bananas, berries or milk.  Some more unusual toppings include peanut butter, eggnog and cottage cheese.  The downfall of pre-flavored oatmeal is that it often comes loaded with sugar calories.  So stick to the good stuff.

Oh-So-Delicious Oatmeal

Try this deliciously healthy recipe.

Ingredients:

1 c. water

1/2 c. rolled oats

A dash of salt

1/4 c. applesauce

A pinch of cinnamon

2 tsp. brown sugar

Preparation:

1. Pour the water, oats and salt into a medium-size pot on the stovetop.

2. Heat the mixture until it boils, then turn the heat to low.

3. Using a wooden spoon, stir in the applesauce and cinnamon.

4. Cook on low heat and continue to stir the mixture for 5 minutes.

5. Pour the oatmeal into a bowl and sprinkle the brown sugar on top.

6. Allow the oatmeal to cool for a minute before digging in.  Enjoy!

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