This delicious post is sponsored by California Raisins through my collaboration with the Healthy Aperture Blogger Network. I was compensated for my time but my love for raisins is real. Enjoy!
An all natural, dried-by-the-sun fruit, raisins were a sweet snack my mom and I both could agree on when I was a kid. For that reason, they frequently made their way into my school lunchbox as a kid.
Back then I preferred my raisins solo or stuck into a peanut butter-filled celery stick, but over the years I’ve discovered raisins are not just a healthy, on-the-go or after school snack. As an adult, I love the natural sweetness raisins add not just to oatmeal cookies, but to spicy chutneys and warm bowls of oatmeal in the morning too.
Especially on chilly, fall mornings like today.
To celebrate the official change of seasons (and because it’s getting noticeably harder to drag myself out of bed in the morning) I created this delicious Raisin Spice Oatmeal Mix over the weekend. Because of this, I’m now able to max out my “snooze” time under the covers before my early morning workouts.
Inspired by sugar-laden instant oatmeal mixes that never really seem to satisfy, this homemade version is packed with old-fashioned oats, nuts, spices and raisins, my dried fruit of choice. Raisins are free of fat, cholesterol and added sugars, and as the most economical dried fruit, they’re also a great value, making them the perfect, sweet addition to this all-natural oatmeal mix recipe.
A little bit of milk (or water) and a few minutes in the microwave is all it takes to whip up this filling, nutritious bowl of oats. I like mine on the chewier side with just a drizzle of honey but they’re just as good creamy, too.
This recipe is a morning-maker for sure, but it also makes a pretty darn good afternoon snack. You know, on those days you decide to have a salad for lunch (always a good idea in theory…) or when the kids come home from school completely and utterly ravenous. Having this mix on hand could also be an afternoon-saver because one, if not both of those scenarios, are bound to happen to eventually.
- 6 cups (1, 18-ounce container) old-fashioned oats
- 1 1/2 cups California Raisins
- 1 1/2 cups nuts, chopped (I used walnuts)
- w2 tablespoons cinnamon
- 3/4 teaspoon nutmeg
- 1/2 teaspoon salt
Combine all ingredients in a large bowl and mix until well combined. Store mix in an air-tight container.
For the oatmeal:
For chewier oats, combine 1 cup mix with 3/4 cup milk or water and microwave for 4 minutes at 50% power. (Reducing the power should prevent it from bubbling over.) Add a little more liquid and cook a minute or so longer for creamier oats. If desired, top with a little honey, brown sugar or sweetener of choice.
Oatmeal: Do you prefer yours creamy or on the chewier side too? Favorite add-ins?
I’ll be honest. Back in the days when I associated the word “organic” with my least favorite chemistry class, what actually went into growing and producing the foods that I ate was not of much concern. Even when I was just out of college and living on an entry-level salary, I mostly stuck to the grocery stores that had the best bargains. Not surprisingly, organic foods rarely made an appearance in my shopping cart.
But back then the number of organic foods on supermarket shelves was a fraction of what it is today. They were difficult to find outside of specialty food stores, not to mention three times the price. Gradually organic foods began appearing in my grocery store too though–produce, dairy, bread, cereals. But because they cost significantly more, organic foods weren’t really on my radar until Trader Joe’s, a grocery store known for offering organic produce and products at affordable prices, opened close to my North Carolina apartment back in 2007.
Coincidentally enough, it was around that time that I decided to change careers entirely and pursue my true passion for food and nutrition. As part of this journey, I quickly realized food is so much more than fuel. The food we eat not only nourishes every living cell in our body but also becomes a part of us. Once I made this connection, organic foods seemed to make their way into my shopping cart more frequently than they ever had before. Suddenly, committing a little more of my budget to organic foods seemed like a good investment in my health.
What first appealed to me about organic foods had more to do with my personal health and wanting to minimize my exposure to chemicals and GMOs. But as the visibility, availability and affordability of organic foods grew around me, so did my awareness of two other big-time benefits of eating organic: protecting and improving the health of our environment and our animals. Michael Pollan taught me a lot about that.
If there’s one word to describe my organic story today it’s “evolving”. My diet certainly isn’t all-organic, all-the-time (and most likely never will be as long as non-organic foods exist) but I’m fortunate to live in a place where these foods are abundant and more affordable thanks to local farmer’s markets and certain grocery stores. For these reasons, I tend to choose organic when I can.
I’m not the only one either. The number of Americans who regularly eat organic foods has nearly doubled over the past ten years and the food industry is starting to get the message. Take Kashi for example: As one of the nation’s largest natural and organic food companies, they’ve increased their use of organic ingredients seven-fold since 2002 and are now the largest provider of Non-GMO Project Verified cereals in the U.S.. They’ve committed to making a positive impact in our food supply because they understand that what we eat matters. You and I already know that, but I’m happy to see that food manufacturers are starting to realize that as well.
I’m guessing my organic story is similar to a lot of others. What initially began as an effort to protect my own health grew into something much bigger–a conscious choice to also support the health of our surroundings and our food supply. We have a ways to go before we live in a place where plants aren’t genetically modified or sprayed with chemicals, where our animals aren’t pumped full of hormones and fed mass quantities of antibiotics, and where our precious natural resources aren’t turned into fertilizer, but it certainly feels like we’re moving in the right direction.
A special thanks to Kashi for sponsoring today’s post and letting me share my organic story with you. I’d love to hear a little bit about yours below!
If you pay any attention to nutrition headlines, you’ve most likely come across numerous articles this week that, once again, proclaim low-carb the king of weight loss diets. The low-carb vs. low-fat debate has been going on for nearly two decades now–you’d think the media would be tired of this topic by now, right?
Don’t we all wish.
Not surprisingly, most journalists did what they normally do when they see any sort of diet-related headline. They skimmed the abstract and got writing.
After taking a closer look at the study myself, it was obvious they missed several important pieces of information–the most obvious ones I’ve highlighted below.
Before we get to those, here’s a little background on the study:
The purpose of the experiment was to compare the effects of a low-carbohydrate diet with a low-fat diet both on body weight and heart health.
The 150 racially-diverse participants, all of whom were obese, were randomly divided into 2 groups: a low-carb group and a low-fat group. The low-carb group was directed to eat 40 grams or less of carbohydrates per day (I almost certainly would have died by dinnertime on Day 1) while the low-fat group was told to take in less than 30% of their calories from fat, which aligns with the current Dietary Guidelines. The participants were not given calorie goals to adhere to however the two groups had comparable average calorie intake at the end of the trial.
If you just scan the abstract (as most journalists did) the weight loss results seem pretty clear. After 12 months, participants following the low-carb diet saw significant decreases in weight loss, body fat, and certain markers associated with cardiovascular risk compared to those on the low-fat diet.
Don’t start counting out your 40 grams of daily carbs just yet though.
Check out what wasn’t included in the abstract:
1. The low-carb diets weren’t nearly as low-carb as you think.
The low-carb dieters were instructed to eat less than 40 grams of carbs per day; however, the average carb intake for the entire group ranged from 93 grams per day at the six month mark to 127 grams at 12 months, over 300% more carbs than the target amount assigned at the beginning of the study. Not only does 127 grams per day barely classify as a low-carb diet, it also leaves me wondering about the sustainability of a 40 gram carbohydrate diet.
2. The study participants had an unfair advantage.
Both groups received either meal replacement bars or shakes and routine counseling from a nutritionist for the duration of the study. Awesome for the participants but not everyone trying to lose weight has access to these same benefits. Because of this, the applicability of this study to the general population is automatically lessened.
3. Participants in the low-carb group ate significantly more protein.
Not surprisingly, something had to take the place of all those carbs, and protein seemed to fill the void. Protein has been shown to have a positive impact on fat loss by increasing satiety and maintaining calorie-burning muscle… thus, it’s impossible to tell whether the greater fat loss in the low-carb group was due to cutting carbs, eating more protein, or some other factor that wasn’t accounted for.
4. The trial didn’t use the best method for measuring fat loss.
Researchers essentially used a fancy bathroom scale that measures body fat using bioelectrical impedance, which works by measuring total body water. Accuracy issues aside, low-carb diets notoriously reduce water weight quickly which, in this case, was likely misinterpreted as additional fat loss.
Researchers also tracked changes in waist circumference, the next best measurement of fat loss in this situation, however the ultimate differences between the two groups in this area were negligible. The low-carb group had smaller waists than the low-fat group for the first half of the study but both groups had similar decreases in waist circumference at the conclusion of the trial. Based on waist circumference measurements, it’s hard to support the claim that low-carb diets are superior for longer-term fat loss.
So WTH does this all mean?
As it turns out, the study doesn’t actually prove that low-carb diets lead to greater weight loss compared to low-fat diets. Instead, it shows consuming fewer carbohydrates may increase protein consumption, and something about that combination seems to enhance weight loss—however, the cause is not yet clear.
What is clear is that adhering to a diet of 40 grams of carbohydrate per day for any amount of time is pretty damn hard, even with low-carb meal supplements and nutrition counseling.
On the upside, the results from this study hint that a lower carb intake paired with higher protein consumption may lead to greater weight loss over time—which seems infinitely more sustainable (and enjoyable) for most than a true low- or no-carb lifestyle, especially for us pasta, bread and cupcake lovers.
Ever tried going low-carb for weight loss? I did in college… to get Britney abs for a Hawaiian luau I was dancing in. True story. (Did I seriously just admit that to you guys?) Well, it worked… kind of… until I caved and went completely carb crazy. NOT COOL.
Late last week the hubs and I headed east for a little end-of-summer rest and relaxation––my first full week off in over 15 months! We kicked off our week-long vacation celebrating a friend’s very special (40th!) birthday at his family’s charming summer home on Fishers Island.
Yes to ocean-side champagne, freshly shucked oysters, slightly mismatched seersucker suits, stand up paddle, and stunning sunsets with friends.
After a boozy, fun-filled weekend, I retreated to my parent’s quiet Rhode Island home where I’ve been averaging 1-2 hours on the beach each day and 10+ hours of sleep each night. I may not take vacations all that often but when I do, I take them pretty seriously.
The hubs and I are excited to have few more days here before heading back to San Francisco on Sunday. Once we settle back into our apartment I’m hoping to bust out the grill for a little Labor Day barbecue before we both head back to work on Tuesday!
Did you take a summer vacay this year? What’s on your Labor Day weekend agenda?
The tomato situation at our neighborhood farmer’s market last weekend was seriously out of control. Tent after tent had bins overflowing with tomatoes––Heirloom, Grape, Early Girls–too many to name. With people literally buying them by the bagful it actually felt more like a tomato festival than a farmer’s market.
I’ll admit, I probably would have been one of those people if the hubs and I weren’t heading out of town on vacay later this week. Tomato explosion avoided.
“Too many tomatoes” is never a bad problem to have though––especially if you’re armed with a handful of delicious recipes. Whether you’ve got 10 pounds of half-wrinkled Early Girls or one too many pints of those cute little Grape guys, here are 8 of summer’s best tomato recipes that’ll help you use up your stash in no time:
This one from Martha Stewart has me drooling. tomatoes are cooked in a healthy fat like olive oil, it increases our absorption of the phytochemical lycopene, which may lower the risk of heart disease.
One of my all-time favorite recipes, this is the perfect solution if you’ve got several pounds of wrinkled tomatoes on your hands. Roasting both concentrates their flavor and camouflages any puckered skins in the process.
I’ve been holding off on making this frittata until we have friends over for a proper brunch. I fear that if make it for just the hubs and I we’ll devour the entire thing in one sitting. It’ll definitely be on my next boozy brunch menu though!