Oats keep your muscle gains up and belly fat down. Here's fresh take on a clean classic
How Oats Help
By providing both carbs and some protein, oats help with post-training recovery. And with only 150 calories and four grams of fiber per cup of cooked oatmeal, they fill you up nicely without packing on belly bulge. Oats are great for your health, too! It has been well-documented that oats help reduce cardiovascular risk, as they provide cholesterol-lowering betaclucan and heart-protective antioxidants.
Oat groats, steel-cut oats and old-fashioned oats are your cleanest options, as these varieties are subjected to the least amount of processing, which means they retain the most nutrients, including feel-full fiber. As a result, they are lower on the glycemic index, a measure of how quickly your blood sugar and insulin levels increase after eating. A lower-GI value means that you'll stay full longer and that food will more likely be burned as fuel rather than stored as fat. You'll want to avoid quick-cooking oats and instant oats because they have been stripped of vital nutrients and fiber. This ups their value on the glycemic index. Worse still, most instant oatmeal is sweetened with multiple types of sugar, spiking the GI value even further, and making you more likely to crave empty carbs for energy.
Oats are an easy way to amp up the health and fitness-boosting potential of many recipes. Try some suggestions: use oats in place of white rice for a risotto; make them the base of a protein pancake recipe; whirl a tablespoon or two into a protein shake; bake them in muffins, or substitute oats for bread crumbs in a meatloaf.
Baked Ginger Pumpkin Oatmeal
Ready in 30 minutes
Makes 1 serving
1/4 cup pumpkin puree
2 tsp nonfat cottage cheese
1 cup water
1/2 tsp vanilla extract
1/2 cup old-fashioned oats
1/4 tsp baking powder sea salt
1 tsp cinnamon
1/8 tsp all spice
1 piece crystallised ginger, crushed.
Nutrients per serving:
Your Fat-Loss Fuel
Calories: 213, Total Fats: 3 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, cholesterol: 0 mg, Sodium: 103 mg, total Carbohydrates: 38 g, Dietary Fiber: 6 g, Sugars: 9 g, Protein: 9 g, Iron 2 mg
Fiber keeps bellies feeling full yet looking flat – and this autumn-inspired shake provides almost half of your daily needs.
Prunes deliver high amounts of soluble fiber, shown to help ward off cravings.
Apple Skins pack insoluble fiber, which passes through your digestive system largely unchanged, promoting bowel regularity.
Ginger helps ease muscle pain.
Peanut Butter adds a touch of healthy fats to further boost satiety.
Whey Protein contains compounds that help burn fat and build muscle.
Rise And Shine Apple Shake
Ready in 5 minutes
Makes 1 serving
1 small apple, cored, chopped into chunks (skin left on)
1/4 cup dried, pitted prunes
1 tbsp all-natural peanut butter
1 tsp ground cinnamon
1/2 tsp minced ginger root
1/2 tsp ground cardamom
1 scoop vanilla whey protein power
3/4 cup cold water
Blend ingredients until smooth. TIP: Try freezing the apple and prunes overnight for amore slush-like texture.
Fight Fat And Wrinkles
Beauty experts extol the benefits of topical antioxidants (vitamins A, C, E) in creams and serums for keeping your skin looking youthful. Those same powerful compounds are found in the fruits and vegetables that help keep you clean. Make these swaps to reap both benefits.
Sweet Potato Its high-fiber content helps control blood sugar. A medium-sized baked spud also boasts 438 percent of the daily value of vitamin A, which wards off wrinkles and keeps, skin smooth.
Kale 1 cup of cooked kale supplies you with 53mg of collagen building vitamin C to keep skin plump and free of fine lines. High levels of vitamin C in the body also help burn more fat during moderate exercise.
Avocado Provides plenty of vitamin E, touted for fighting off free-radical damage caused by the sun. Better yet, its monounsaturated fat content will support stable insulin levels, satiety and healthy weight maintenance.
White Potato Pale spuds are devoid of vitamin A, are lower in feel-full fiber and cause greater spikes in blood sugar levels, which may contribute to weight gain.
Iceberg Lettuce With little nutritional or beauty-boosting value, you're better off sticking to dark green and purple hued lettuces (kale, spinach and mesclun), which have more antioxidants.
Cream Cheese All fat, no benefits! 2 tablespoons of it provide about 100 calories and 10g of fat, with no vitamin C or E. It contains mostly saturated fat, the kind that causes weight gain.
Stop Yo-Yo Dieting
Many women have been on more than 20 fad diets without keeping the weight off, shows a recent study. Yo-yo diets can be both unhealthy for the body and psychologically upsetting. Recurring cycles of weight loss and weight gain can cause feelings of failure and a loss of confidence in your own ability to make changes.