Category Archives: travel

Up and at’em! (+ 5-Hour Energy Confession)

The drive in last night was long and sleepy. It was quite the week, even if only 4 days. There was a full week and then some crammed into Monday through Thursday and I found myself having trouble staying away one hour into my 5 1/2-hour drive back to Chicago. Of course, Mr. Prevention’s suggestion was 5-Hour Energy.

Well, friends, desperate times call for desperate measures. I stopped at some scary gas station in Indiana and picked up a 5-Hour Energy (pomegranate flavor…which was tolerable, by the way). I’ll tell you, the stuff really did the trick. It PAINS me to admit that, but it really did. I still don’t advocate for he MEGADOSE of B-vitamins (or 8333% the daily value of anything!), but my sleepiness was to the point I was going to have to pull over and grab a hotel room if something didn’t wake me up. And 6 hours later, I conked out the second I hit the pillow and slept through the night a full 8 hours. Hmmm?

I had told my parents last night that I wanted to sleep in. What a joke. I was up well before anyone else. I can attribute some of that to being on EST in a CST zone, but this is just another sign that I’m getting old(er). A sign I am totally okay with, so long as I get my 8 hours of beauty rest! πŸ˜€

When I got into town last night, my mom showed me a few recipes she had printed off that Taste of Home had sent this week. Of course, I had saved the very same recipes to try. Great minds think alike πŸ˜€ Sign up for Taste of Home email recipes if you haven’t already — they have healthy options, quick options, budget-friendly…it’s great!

Plans today include visiting family & friends, working out, and going out to eat at the restaurant my little brother works at πŸ™‚

I won’t leave you guys recipe-less, however. I made this recipe before teaching on Monday night. It took all of 15 minutes and was absolutely wonderful. I turned my co-worker onto one of my favorite blogs, My Bizzy Kitchen, and she raved about this soup. So of course, I had to make it, too. Tomato soup takes me back to the days of living in my sorority house: everyone was always at lunch when tomato soup and grilled cheese were on the menu! πŸ˜‰

Simple Tomato Soup slightly adapted from My Bizzy Kitchen

2-28 oz canned no-salt added tomatoes (one can diced, one can fire roasted)
1 Tbsp olive oil
3 cups low-sodium chicken stock
1/3 cup heavy whipping cream
1 Tbsp Italian parsley, freshly chopped
1 serving Hot Sauce, Tabasco
1 cloves garlic, minced


Gently heat the olive oil over medium heat and add garlic, taking care not to brown the garlic.

Stir in the canned tomatoes and chicken stock. Bring to a boil.

Remove from stove, let cool slightly. Using a (stick) blender puree soup. Add in cream. Serves 4 (2 cups each).

Nutrition Information (per serving): 196 calories; 10 g. fat; 27 mg. cholesterol; 130 mg. sodium; 18.5 g. carbohydrate; 3.5 g. fiber; 5 g. protein

Result: This was delicious! Don’t freak out about the heavy cream…a little bit goes a long way! I used no-salt added tomatoes to knock the sodium content down and the recipe didn’t need any salt added…the cream, garlic, and oil season it beautifully. The portion is BIG and pairs so well with some homemade bread. The soup reheated great for lunches, and can be stretched to 6 servings or more as a side dish. Enjoy!

I think it’s time to get out of bed and get some coffee. I heard my mom pitter-patter down the stairs not too long ago. πŸ˜‰

Question: Do you like tomato soup? Do you pair it with grilled cheese?




Filed under age, caffeine, coffee, exercise, fruits and vegetables, garlic, healthy cooking, low-carb, recipe, sleep, sodium, travel, vegetarian, vitamins

Crock Pot Chicken Tacos + Homemade Taco Seasoning

Good morning! πŸ˜€

I hadn’t planned to blog this morning, but I couldn’t sleep in any. I was going to try sleeping in until…get this…6:30am! I know, what an exciting life I lead. Yesterday’s commutes were much better than expected and I was in the car just under 3 hours all day. That sounds insane, but considering the mileage and the snow, that’s not bad at all!! When I expect the worst, I end up early…go figure πŸ˜‰

Last night was another successful class. We talked about carbohydrates and the dangers of low-carb diets. I think I have them all convinced that carbs are good…especially the ones that contain fiber and are healthiest! πŸ˜€ I feel like they are so engaged and interested in the topics we talk about, it really makes for a fun, engaging class. I hope they feel the same way, ha!

So yes, I couldn’t sleep in but maybe that’s because I was so anxious to share a new crock pot recipe with you all! As I had planned, the old crock has been getting some use and the results have been scrumptious! Not always pretty, but healthy and good! πŸ˜‰ Oh, and time-efficient, too!!


Homemade Taco Seasoning from Sweet Life Kitchen as seen on Bean Town Baker

3 Tbsp chili powder
1/2 tsp onion powder
1/2 tsp dried onion flakes
3/4 tsp garlic powder
3/4 tsp oregano
1 tsp crushed red pepper flakes
1/4 tsp cayenne pepper
1 tsp paprika
1 1/2 Tbsp cumin
2 tsp kosher salt
1 Tbsp black pepper


Mix it all together! The mix can be stored in an airtight container for up to a year! 2 1/2 tablespoons = 1 store-bought packet.


Crockpot Chicken Tacos from Sweet Life Kitchen as seen on Bean Town Baker

2 1/2 Tbsp taco seasoning mix (recipe above) or 1 packet of store-bought
15 oz low-sodium chicken broth
1 14.5oz can diced tomatoes and liquid
4 boneless skinless chicken breasts (about 5 ounces each)
2 chipotle peppers in adobo sauce + 2 Tbsp adobo sauce
Your favorite taco fixins (lettuce, tomatoes, sour cream, etc.)*


In a large bowl or measuring cup pour the chicken broth in, and use a fork to whisk in the taco seasoning mixture.

Spray the slow cooker with non-stick cooking spray. Open the diced tomato can and pour all contents over the bottom of the slow cooker. Lay the chicken breasts on top of the tomatoes and pour the broth, seasoning, and adobo peppers and sauce over that. Cover and cook on LOW for 6-10 hours. The chicken should fork apart easily in the crock pot. Serve. Yield: 5 servings (4-ounces each).

Nutrition Information (per serving): 146 calories; 2.8 g. fat; 65 mg. sodium; 460 mg. sodium; 5.8 g. carbohydrate; 1.6 g. fiber; 24.2 g. protein

Result: Ohhh my goodness! These were OUT of this world! Personally, I think the chipotle peppers in the adobo sauce are what made this taco meat so flavorful, but I’m probably a little biased since I made that addition to the original recipe. There is plenty of liquid to let this cook as long as you need to without drying out, and the meat just flakes apart with the touch of a fork. Reheats beautifully, too! *Nutrition information is for the meat only – tortilla and taco fixin’s are not accounted for. Enjoy!

Question: Hard shell or soft shell tacos?

I always do soft corn shells…so much flavor and healthier, too!

I’m off to work and then leaving for Chicago! My 15-hour work day yesterday more than makes up for a 3-day relaxing weekend with my family!! πŸ˜€ Cannot wait!! I also can’t wait to get in a good workout…my last workout was shoveling on Tuesday. My parent’s gym will be seeing plenty of me!

“See” you in the Windy City!


Filed under carb-controlled, carbohydrates, crock pot, dinner, exercise, guilt-free, healthy cooking, low-carb, protein, recipe, teaching, travel, work

Creamy Parmesan Spinach Dip

Happy Wednesday!

It’s snowing just about everywhere in the US it seems! When I walked out of work yesterday (in ballet flats!) a good 4″ of snow had fallen. Needless to say, the 20 steps to my car lead to near frost bite. Brrrrr!!! But despite this weather, the show must go on. I have lab rounds at a clinic that’s 50 miles north of home and then I will double back to go teach tonight. It’s probably fair to say I’ll be commuting most of the day. Fabulous.

Though, sitting in the car sounds okay right about now. I decided to shovel for my workout last night. I went out with intentions of just just do the sidewalks, but that only took about 10 minutes. So I decided to shovel the DRIVEWAY! Yep, you read that correctly. And the best part: we have a brand new snow blower! I’m walking like a hunch-back today, and sore is the understatement of the century, but it was a KILLER workout! I wonder what the neighbors are saying… πŸ˜‰

On to a lightened up classic! This recipe contains light mayonnaise, which I must admit, I love. I know a lot of people don’t like mayonnaise, but I love the stuff (Hellmann’s mayonnaise, please! And no Miracle Whip! Ew!). It’s not like I use it often, but I love it in recipes where it belongs: chicken salad, tuna salad, dips, etc. I recall several years ago brainstorming summer job options with my sister-in-law — one of her requirements for a job was that it didn’t involve mayonnaise!! We had a good laugh over that one. I have a terrible memory, but I’ll never forget it! πŸ˜‰

Creamy Parmesan Spinach Dip from Gina’s Weight Watcher Recipes

10 oz frozen chopped spinach, thawed and excess liquid squeezed out
1/2 cup light sour cream
1/4 cup + 1 Tbsp light mayonnaise
1/3 cup Parmigiano Reggiano
1/4 cup scallion, chopped
fresh pepper to taste


Combine all the ingredients in a medium bowl. Can be made one day in advance and stored in the refrigerator. Remove from refrigerator 30 minutes before serving. Yield: 2 cups (8 servings, 1/4 cup each).

Nutrition Information (per 1/4 cup): 84 calories; 6.1 g. fat; 16 mg. cholesterol; 172 mg. sodium; 2.4 g. carbohydrate; 0.3 g. fiber; 4.4 g. protein

Result: DELICIOUS! I ate this cold with crackers and veggies, Mr. P heated it up and ate it on chips. It is versatile and scrumptious! It’s perfect to take in lunches to doll-up raw veggies, or as an appetizer at a dinner party. And the portion size is generous for the nutrition stats! Enjoy! πŸ˜€

Off for a crazy day! Why do I have a feeling dinner is going to be a Larabar and clementines? Going prepared!

Question: Is it snowing where you are? Do you like mayonnaise?

Drive safe! Stay warm!


Filed under condiments, fruits and vegetables, Gina's WW Recipes, hors d'oeuvres, low-carb, physical activity, recipe, reduced-calorie, teaching, travel, Uncategorized, vegetarian, work

Back at’em

Whew! Christmas Drive-By 2010 (Columbus to Chicago to Champaign and back in 3 1/2 days) has come to a close, and I start back to work as of this morning. At least I can say that my brief time away was well-spent with family and friends, and decompressing from the stress that was last week. I am feeling energized and ready to take on a crazy, but fulfilling schedule. I have even toyed around with the idea of moving my workouts to the morning as to allow a bit more flexibility in the evening, and to keep up with regular workouts while teaching 2 nights a week…we will see. The added bonus to morning workouts is my hair and its stubborn cow’s lick do appreciateΒ  a morning wash and blow-dry, but that hasn’t motivated my morning sweat sessions as of yet. πŸ˜‰ Stay tuned.

So after getting nailed by a state trooper going 73 mph in a 55, my trip picked up from there. Santa, family, and friends were all too generous. Guess I’ve been on my best behavior in 2010. I’d say so πŸ™‚

Mr. P and I pulled in the drive-way right around 6:30pm last night. We unloaded and extremely packed car (packed in like sardines, I tell you!) and a very tired Lily Monster. I started on dinner right away — I needed balance, green, and something relatively quick.

I loved the lunch I had at Northstar Cafe with Gina. I’ve been wanting it ever since! It was called the Buddah Bowl and was described like so:

Pan seared organic tofu or chicken, long-grain organic brown rice with peanut sauce and bright veggies.

Yum, right? I went with the tofu and it was fabulous.

However, I am a tofu novice. I know that I love a slightly crunchy tofu with a soft center, and I’ve been told “sauteing” in oil is the best/only way to get that texture. Wrong! Baking worked beautifully in this dish that I re-created at home.

Tofu Buddah Bowl Re-Make inspired by Northstar Cafe and Eats Well with Others (sauce)

1 cup brown rice, dry
1 block extra-firm tofu, drained and cubed
6 cups broccoli florets
2 cups carrots, peeled, and sliced into thin, 4″ long pieces
1/3 cup + 1 Tbsp nut butter (almond, cashew, peanut, etc.)
1″ piece ginger, peeled and diced
6 cloves garlic, chopped
3 Tbsp cup low-sodium soy sauce
2 Tbsp sugar
1 Tbsp toasted sesame oil
2 Tbsp seasoned rice vinegar
3 Tbsp water


Preheat oven to 475Β° F.

Cook 1 cup of brown rice according to directions.

Meanwhile, cube tofu. Spray a ceramic or glass 9×13 dish with non-stick spray. Arrange tofu in a single layer in the dish. Spray tofu with non-stick spray. Season with salt and pepper, if desired.

Bake tofu for 30 minutes, stirring and rotating tofu every 10 minutes.

In a food processor, mix together nut butter, ginger, garlic, soy sauce, sugar, oil, vinegar, and water. Set aside.

With 5 minutes left to cook on the rice and tofu, steam vegetables in a steamer bag, or place into a large dish and cover. Microwave for 4-4 1/2 minutes or until cooked al dente.

When rice is cooked, stir in half of the nut sauce. Plate rice and top with tofu and veggies. Drizzle with an additional 1-2 tablespoons of nut sauce. Serve immediately. Yield: 4 servings.

Nutrition Information (per serving): 565 calories; 25 g. fat; 0 mg. cholesterol; 642 mg. sodium; 52.5 g. carbohydrate; 10 g. fiber; 16 g. sugar; 24.8 g. protein

Result: This was VERY close to the Northstar Cafe version – delicious! Mr. P really liked it, too. The portion is generous and very high in fiber with a great balance between carbohydrate, protein, and fat. As much as I love baked tofu, this dish would be just as good with shrimp, chicken, pork, or beef…it’s very versatile. You can add more veggies to bulk it up, too! Enjoy!

I am working today and tonight have orientation for new adjunct instructors until nearly my bedtime!! It’s going to be a long one, but the week looks up from here! πŸ˜€

Question: What are your NYE plans?

Be well,


Filed under dinner, fiber, fruits and vegetables, garlic, healthy cooking, recipe, restaurant, stress, travel, vegan, vegetarian, work

unlucky traveler & blog search terms

I am an unlucky traveler, and unfortunately not just because of this weekend’s events.

Our trip to Albuquerque started with a meltdown (tears and all) when we dropped Lily off at the kennel. And it didn’t get better from there. On our flight from Columbus to Chicago, a man on our flight had a heart attack and we made an emergency landing in Indianapolis. (The man is okay, Southwest says — how scary!). We then missed our connecting flight in Chicago to go to Albuquerque. Instead, we sat in Chicago for 3 hours to then go to Kansas City and then lastly, to Albuquerque. Columbus to Chicago to Kansas City to Albuquerque — one emergency landing, one missed connection, 2 unplanned and long lay-overs, and a partridge in a pear tree.

Our weekend Saturday was great…we went on a gorgeous hike, ate some great, healthy food, and enjoyed the company of friends. Yesterday morning awoke me with a call from Southwest letting me know our departing flight had been canceled. Just fabulous…not like I don’t have rounds with the doctor this morning! And then everything going into Midway was canceled. Southwest could get us on a flight coming home on TUESDAY. Yeah, that wasn’t an option.

About 2 hours of being on hold and internet itinerary searching later, we found a flight going from Albuquerque to Houston to Columbus. We got it and it left on time (hallelujah!), getting us in to Columbus just after midnight and to our house at nearly 1am. Ew, ew, ew. I am an unlucky traveler I tell you. My Facebook status was no lie, we were at nearly every airport between New Mexico and Texan and Ohio and Missouri in a 60 hour time frame.

Ugh. Happy Monday.


As we near the close of 2010, I urge all of you bloggers to check out the top search terms leading web browserts to your blog this year. It’s a blast. And I need a little humor in my life right about now.

My Favorite 2010 Search Engine Terms:

  • Thank you to 1,300+ people who searched for “Prevention RD” — I am truly flattered. Thank you!
  • To the 47 individuals searching for “vodka sauce and pregnancy” — it’s okay to eat vodka sauce while pregnant. Worry warts! Even though that post had nothing to do with vodka sauce and pregnancy together πŸ™‚
  • 72 people searched for “OIAJ” (AKA oats in a jar). I still think it’s silly and potentially unsafe. But hey, to each their own.
  • 34 booze hounds wants to know more about “beer margaritas” and I hope they tried them – YUM! I have limeade, beer, and tequila all on hand. Dangerous that I am now realizing this. At not even 6am…
  • 17 people after my own heart wanted a “healthy blooming onion“…they came to the right place
  • 614 search engine users want to know “is 5 hour energy safe?” and Mr. P’s post probably lead them astray. Oops.
  • 114 people wanted to know how to make “crock pot Greek yogurt” — hope the tried it! Thumbs up!
  • There were 15 people using the search terms “pile of dirt” and my garden-building experience lead them to me
  • To the 11 people who searched the term “sweaty” and got my site — I sweat a lot, yep. I sweat like a man. No shame.

Question: How was your weekend? πŸ™‚ What’s the funniest search term that’s lead to your blog or lead you to another blog/site this year?

T-9 hours until I can pick up my Lily Monster!!! We’re cuddling ALL night long in this snowy, cold mess!

Monday Funday,


Filed under blog, travel, Uncategorized

A Snickerdoodle Confession, a Problem, and 2009’s Favorite Cookie

I have a confession.

After reading that several of you were going to make the life-changing maple snickerdoodles last night, I got insanely jealous. Because, generous and silly me gave away ALL of the maple snickerdoodles I made last weekend. Besides, I had all the ingredients on hand πŸ˜‰ Somehow, some way, I limited myself to 2 maple snickerdoodles and pulled out a grueling 50 minutes on the elliptical last night. In: 158 calories…Out: 434 calories. Victorious.

Maple Snickerdoodles

But that’s not where this story ends. The baking bug bit me for the third time this season and after maple snickerdoodles, I made Chocolate Truffles. Oops.

Chocolate Truffles adapted from Tartine Cookbook, seen on A Chow Life

1 lb. bittersweet chocolate, finely chopped
2/3 cup heavy cream
1 Tbsp light corn syrup
5 Tbsp unsalted butter at room temperature
1 cup cocoa powder (substitute with topping of your choice e.g. crushed nuts, grated coconut)


Place the chocolate in a heatproof mixing bowl.Β  In a small saucepan, combine the cream and corn syrup and heat to just under a boil.Β  Pour the hot cream over the chocolate. Allow it to sit for a minute or two.Β  Stir with a rubber spatula in a circular motion until the chocolate melts. Add the butter and stir until it is incorporated.Β  Let the mixture firm up in a cool place 0r place in the refrigerator to speed the process.

Line a baking sheet with parchment or waxed paper. Place small spoonfuls of the batter on the parchment. Roll each piece between your palms into an irregularly shaped truffle and then roll between your palms.Β  Once the truffles are shaped, place the cocoa powder in a shallow bowl or small pile and roll each truffle in the cocoa coating evenly. The truffles will keep in an airtight container in the refrigerator for about 2 weeks. Yield: 55 small truffles.

Nutrition Information (per truffle): 61 calories; 5 g. fat; 4 mg. cholesterol; 2 mg. sodium; 4.7 g. carbohydrate; 0.8 g. fiber; 0.6 g. protein

Result: So rich, creamy, and delicious! Truffles intimidated me, but not anymore! The original recipe involved a pastry bag and whole bunch of (in my opinion) unnecessary steps. These were quick and easy and certainly impressive without too much effort or time. I also used bittersweet chocolate for the first time and it is amazing. I went for the Ghirardelli and mmm mmm mmmm!! Enjoy!

New totals — +2 truffles. 280 calories in goodies consumed and 434 burned. Good thing dinner was a mere 200 calories of chicken noodle soup and raw veggies!!

And lastly, 2009’s favorite holiday cookie: Chocolate & Peppermint Bark Cookies!

Chocolate & Peppermint Bark Cookies from Cookin’ Canuck

2 cups all-purpose flour
1/4 tsp salt
1 cup (2 sticks) unsalted butter, at room temperature
1 cup sugar
1 tsp pure vanilla extract
1 large egg yolk
6 oz. bittersweet or semisweet chocolate, chopped
1/2 cup finely chopped red & white candies or candy canes (about 3 ounces)
2 oz. high-quality white chocolate


Preheat oven to 350Β° F. Spray a 13x9x2-inch baking pan with cooking spray and line the bottom of the pan with parchment, letting it hang over the sides of the pan.

In a medium bowl, whisk together all-purpose flour and salt. Set aside. In the bowl of a mixer, beat butter until creamy, about 2 minutes. Gradually beat in sugar. Continue to beat for an additional 3 minutes, until the mixture is light and creamy. Scrape the sides of the bowl as needed. Beat in vanilla extract and egg yolk. Turn the mixer to low speed and gradually beat in the flour mixture, until just combined. Do not overmix.

Scatter the dough over the bottom of the prepared pan and gently press it, with slightly moistened fingers, to form a flat layer. Prick all over with a fork.

Bake the cookie layer until golden brown and slightly puffed, and edges are beginning to pull away from the sides of the pan, 25-30 minutes. Place on a cookie rack and immediately sprinkle chopped bittersweet or semisweet (or a combination of the two) over the cookie layer. Let the chocolate sit for about 3 minutes. Using an offset spatula, spread the chocolate into an even layer over the surface of the cookies. Immediately sprinkle 3 ounces crushed red and white peppermint candies, or candy canes, over the chocolate layer.

Place chopped white chocolate in a medium metal bowl set over a simmering pot of water. Stir constantly until the chocolate is melted and smooth. Using a fork, drizzle the white chocolate over the peppermint candies. Chill for approximately 30 minutes.

Gripping the overhanging parchment paper, lift the cookies out of the pan and place on a work surface. Using a large, sharp knife, cut the cookies into irregular pieces (I made triangles). Yield: 40 pieces.

Nutrition Information (per piece): 115 calories; 6.1 g. fat; 5 mg. cholesterol; 18 mg. sodium; 15 g. carbohydrate; 0 g. fiber; 0.7 g. protein

Result: Like I mentioned already, these were last year’s favorite holiday cookie. Co-workers, too, raved about these cookies. They combine a sugar cookie bottom and a peppermint bark-like top. What’s not to love?! These are a bit more labor intensive, but worth the added effort! And they are stunning as a gift or on a cookie platter — they just LOOK like Christmas! Enjoy!

Whew. You’d think I would be sick of sweets, but I’m not. I’ve never loved baking before and now, I can’t get enough of it! Scary!!! Ohio is frigid and baking in my warm kitchen just hits the spot…problem! Why don’t roasted veggie recipes appeal to me like baking? πŸ˜‰

Mr. Prevention and I are off to Albuquerque this weekend to visit friends — I’ve never been to New Mexico! I have decided to leave my laptop at home and unplug for the weekend. It will give me lots of time on our flights to focus on going through curriculum for the nutrition class I’ll be teaching in a few weeks and maybe even finish the book I started 4 months ago! And when a computer is around, I can be far from productive!

Question: What’s one US state you haven’t been to but want to visit? What US state is your favorite?

P.S. Happy 28th wedding anniversary to my mom and dad!! XOXO!



Filed under dessert, exercise, recipe, self-control, travel

mama-in-law’s oats

Is it just me, or did the Thanksgiving holiday ZOOOOOOOOOOOOOOM by? 😦 Enter: Christmas Season 2010. It is now acceptable for me to watch Elf and laugh hysterically every day….gotta love it.

I am thankful for my lead foot, however. While my road rage had Mr. Prevention a bit frightened at times (no joke), we arrived back in Columbus with enough time for me to grocery shop before my hockey game last night. It was rushed, however. Let’s just say it was record-breaking grocery shopping speed that resulted in beads of sweat littering my forehead by the time I reached the check out. No shame! Mission accomplished! A girl’s gotta do what a girl’s gotta do….I’m just glad I meal planned and made my shopping list while we were away. Smart thinkin’, self! πŸ˜‰

There’ll be a bit of this on the menu this week….

And some of this…

And this…

I’m excited for this week’s menu which will include LOTS of veggies! Things need to be lightened up after the holiday.

Anyways, my mother-in-law loves OATMEAL! I would go as far as to say she loves oatmeal as much OR MORE than Kath. Saturday morning we were at my in-law’s and when Susie asked if I wanted oatmeal for breakfast, it sounded so good. I like oatmeal, but I couldn’t have it every morning…no way. I like variety too much for that πŸ™‚

Susie then asked if I wanted her to make me a bowl of her oats — Oats Γ  la Susie! “Yessss! Of course!,” I said!

Oats Γ  la Susie

1/2 cup old-fashioned oats
3/4 cup unsweetened Silk Almond Milk
1 Tbsp wheat germ
1 Tbsp ground flaxseed
1 small apple or 1/2 large apple, cored and diced
cinnamon, to taste
1 tsp brown sugar or sugar substitute (I used brown sugar, she used Sun Crystals)


Core and dice apple, microwave in a bowl for 60 seconds on high. Combine milk and oats, cook on high 1 1/2 – 2 1/2 minutes or until cooked to your desired doneness. Top oats with apples, wheat germ, flaxseed, cinnamon, and sweetener. Enjoy!

While these were the Oats Γ  la Susie of the day, she uses different fruits and variations of this recipe a lot. As long as I’ve been with Mr. Prevention (7+ years!), mama-in-law has loved her oats! πŸ˜€ The flaxseed and wheat germ add additional fiber and omega 3’s…gotta love that! They’re also nutty and add a richness to the oats. Mmmm!

So of course when I was grocery shopping last night, I couldn’t find Unsweetened Silk Almond Milk. I did, however, find SO Delicious Vanilla Coconut Milk. While it’s not 35 calories per cup (it’s 90), it is SO delicious…just as the label stated. It is also made from organic coconuts, and is soy-free, gluten-free, non-dairy, and non-GMO.

The label also boasts that coconut milk contains 65% medium-chain fatty acids (MCFA’s) which has little relevance to the healthy human; it simply means the fat is very readily digested in the body even when malabsorption is present and thus MCFA’s are used in the clinical setting for people with liver and pancreatic diseases. In the healthy adult, MCFA’s are just used for energy very quickly, similar to carbohydrates.

Question: What’s your milk of choice? Cow’s? Soy? Rice? Almond? Coconut? Hemp?

The options are nearly endless!!!

Back to the grind :(,


Filed under breakfast, fish oil/omega-3's, flax, gluten-free, grocery store, hockey, holiday, recipe, reduced-calorie, sugar substitutes, travel, vegan, vegetarian