Chai Tea Latte Oatmeal

Enjoy warm,  sweet and spicy Chai Tea Latte Oatmeal today, without regrets tomorrow; thanks to Truvia® Natural Sweetener, keeping sugar and calories in check. 
Disclosure: I was asked to participate in the #TasteTruvia campaign as a member the Healthy Aperture Network. I was compensated for my time. Opinions are my own

Another year has past. As I turn the pages of the calendar, I like to focus on the positive aspects of growing older; life has less drama, and I’ve had a great deal of  practice trying to live in the moment. However, I must consider ALL aspects of aging if I am to stand any chance of doing  it gracefully. Spoiler Alert: My calories needs are decreasing.   Yes, it is true; it comes with maturity. I know,  BUMMER. But it’s not so bad. Believe it or not, I’ve found a simple way to maintain a healthy weight by exercising daily, eating  nutrient rich foods and using  less sugar. If you’re thinking ,

Cutting back on sugar is rotten!

please  hear me out before you click out …

Life with less sugar can be just as sweet. .

 ..with Truvia® Natural Sweetener. This  natural, great tasting, zero-calorie sweetener is made with stevia leaf extract, the sweetest part of the stevia leaf. It sprinkles just like sugar, and  one packet provides the same sweetness as two teaspoons of sugar.

I ‘ve been enjoying  it in coffee, tea, yogurt  and most recently in this Chai Tea Latte Oatmeal. A typical Chai Tea Latte  (made by your favorite barista) is loaded with added sugar; as much as 32 grams. Not mine.. Enter #TasteTruvia. I steeped my very own Chai Tea and sweetened it with Truvia® Natural Sweetener.  Then I used the strained tea as  liquid to cook old fashioned oatmeal, and topped off the cereal  with frothed milk and grated nutmeg. YUM! I like the convenience of  making Chai Tea ahead of time and storing it in the refrigerator so it’s ready to go when I am. The entire  satsifying bowl is under 150 calories. For breakfast it offers me an opportunity to improve my intake of whole grains, still keeping my sugar and calorie intake in check, even when I team it with a couple of hard boiled eggs or an egg white omelet.   In the afternoon it’s a gratifying snack, holding me over until dinner.

Maybe now you’re wondering,

Who can benefit from  Truvia® Natural Sweetener?

It is great for diabetics or anyone trying to reduce sugar in their diets. Using Truvia® natural sweetener as part of a routine that incorporates multiple lifestyle changes can help you realize the benefits of weight loss and/or weight maintenance by improving your ability to manage sugar intake and reduce calories as part of a balanced diet. 

Let #TasteTruvia help you succeed in your efforts for a  New Year, New You by  adopting a lifestyle that manages sugar and calories  yet allows the you the  pleasure of sweetness in coffee, tea, yogurt and cereal.

Chai Tea Latte Oatmeal

by Diane Boyd

Prep Time: 20 minutes

Cook Time: 5 minutes

Ingredients (serves 1)

    for the Chai Tea

    • 10 whole cloves
    • 10 cardamon seeds
    • 4 black peppercorns
    • 2 cinnamon sticks
    • 1 inch piece of fresh ginger, chopped
    • 4 cups water
    • 4 black tea bags
    • 4 individual packet Trivia® Natural Sweetener

    For a single serving of Chai Tea Latte Oatmeal

    • 1 cup chai tea
    • 1/2 cups old fashioned oats
    • dash of salt
    • 1/2 cups milk, frothed
    • grated nutmeg (optional)

    Instructions

    For the Chai Tea

    1. Combine first 5 ingredients to a medium saucepan. Using a mallet or wooden spoon, lightly crush and bruise the spices.

    2. Add 4 cups of water; bring to boil over medium-high heat.

    3. Reduce heat to medium-low ; partially cover pan and simmer gently for 10 minutes. Remove from heat.

    4. Add tea bags and steep for 5 minutes. Discard tea bags

    5. Strain chai tea through a sieve lined with cheese cloth or a paper filter. Add Truvia® natural sweetener to strained tea. Stir to combine .

    For a Single Serving of Chai Tea Latte Oatmeal

    1. Combine 1 cup of chai tea and salt in a medium saucepan. Bring to a boil.

    7. Stir in 1 cup of old-fashioned oats; reduce heat and cook 5 minutes.

    8. Cover; remove from heat and allow to sit 2-3 minutes.

    9. Pour oatmeal into cereal bowl and top with frothed milk, and grated nutmeg as desired.

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    Winter Greek Yogurt Bowl

    Keep  healthy  eating  simple; this  Greek Yogurt Bowl  has only 4 ingredients  and makes a great breakfast, lunch or recovery snack.
    It  takes  time and effort to be the healthiest version of yourself. But I hope to make  it a bit  easier for you this year. Remember, the prize could be shaving years off of your age, because there is a strong relationship between lifestyle and biological age.

    Today I have a delicious recipe  for a recovery snack.. I call it Winter Greek Yogurt Bowl because I’m using seasonal citrus, frozen wildblueberries and a teaspoon of maple syrup.  After 40 minutes of resistance training, this recovery snack   provides the  protein necessary for muscle protein synthesis ( 23 grams of protein). Not only is it  high in protein, it’s also great source of fiber (8 grams per serving ), and  provides  60% of the daily value for vitamin C and 30% of the daily value for calcium (based on a 2000 calorie diet).

    This winter, don’t hibernate from a healthy lifestyle and remember,  small changes made consistently will ultimately lead to more positive days and less frustration than  multiple changes made all at once.

    Winter Greek Yogurt Bowl

    by Diane Boyd

    Ingredients (makes one serving)

    • 1 cup frozen Wild blueberries
    • 1 cup plain non-fat Greek yogurt
    • 1 teaspoon maple syrup
    • 1 fresh mandarin orange

    Instructions

    1. Remove 1 cup frozen Wild blueberries from freezer and place in a small bowl to defrost for about 30 minutes (or use defrost setting on microwave oven for several minutes until thawed.)

    2. Scoop Greek yogurt into a cereal bowl.

    3. Dizzle with maple syrup.

    4. Top with thawed Wild blueberries and sectioned mandarin orange.

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    How Fit Are YOU?

    Happy New Year! The number of blog posts focusing on New Year’s resolutions is mind boggling. I’ve given my two cents worth in the past with posts like , like Quittin’ You and Sticking Points. But instead of blowing up the internet with yet another of the same, I’d like to offer you something different for 2017.

    If it were  possible, would you work toward a goal that would allow you to shave 25 years off your age, and improve your quality of life? Ok, it sounds a little far fetched, so let me explain something that caught my attention  and demonstrates how lifestyle affects biological age. It’s a  study of  people over the age of 50  by  Peeke and Wisloff that illustrates the reality, and has me thinking, maybe age doesn’t matter?

    The researchers studied  Senior Olympic athletes (NOT professional athletes, but individuals over the age of 50 who train frequently, and are more physically active than other people at the same chronological age.) The subjects completed a fit age test developed by  Norwegian sceintists, that’s an ingenious way  of estimating VO2 max ( a measure of your current cardiovascular endurance). If you don’t know your VO2 max, your not alone. Most people don’t because finding it requires sophisticated equipment and is costly to evaluate.  But several years ago, Norwegian scientists worked around this problem and developed an algorithm that provides a close approximation of someone’s fitness age. It considers parameters including:  waist size, heart rate, exercise frequency and intensity. Try it yourself here.

    In the study I am referencing, Wisloff and Peeke anaylazied more than 4000 Senior Olympicans.  The average age of this group was 68. The average fit age was 43. Although the researchers expected their subjects’  fit age to be lower than their chronilogical age, they were amazed that they had shaved a quarter of a century off of their age!

    Here is something that surprised me, even more than this study. I too have a fit age 25 years younger than my real age! I am NOT an Senior Olympian.  As a matter of fact, I was NEVER even a high school or college athlete.  I spend 20 to 45 minutes daily on exercise varying between long runs, short interval runs and strength training. I have been doing this for well over 10 years. The other piece, is of course, the nutritional component to support the training and run interferance with fatigue, so I can train and get on with the rest of the day.

    If you don’t think you have the time to spend on exercise, I completely understand. It is a time commitment and you will likely have to  sacrifice time spent somewhere else during the day. But shaving years off your age might be worth it? What do you think? Are you  willing to spend 20 to 45 minutes exercising daily and follow simple guidelines to keep you energized and fuel workouts?  If you answered YES,  please follow  me in social media for exercise and nutrition tips aimed at reducing your fit age: 

    instagram   facebook   twitter  Pinterest  

      Start by finding out how fit your are  here. In about 3  months, retake the fit age quiz again. I’ll remind you. Your Happy, healthy New Year starts here now!

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    Snow White Dip with Winter Crudités

    Lite snow white dip and  colder weather veggies are the perfect way to encourage healthy during the holidays and still  spread holiday cheer.
    The Recipe Redux  is once again playing their favorite game: Grab a Book and Cook! Members are challenged to pick a beloved cookbook, and turn to any page with combination of the numbers of the out going  year, 2016. Last time we played this game, I picked the trendy book, Plenty. But to today, I’m throwing it back to the eighties with the Frog Commissary Cookbook. Originally published in 1985, this cookbook was way ahead of its’ time, featuring a  multiethnic blend of foods and ingredients including many vegetarian recipes. Thumbing to  page 16 of the book, I found A Few Thoughts on Crudités. Taking my cue from their tips  including let the season be your guide and don’t overlook the the sophistication of an all green-and-white presentation With this inspiration, I’m sharing a lite snow white dip accompanied by winter crudité. If you have visions of sugar plums dancing in you head, now you can also have visions of fennel, broccoli, and cremini mushrooms, oh my!    I figured you were probably busy this week so  I kept this festive appetizer/snack easy to make; you can prepare in only 10 minutes.  ENJOY! Don’t forget to visit the links at the bottom of this post to see what my colleauges are smitten with.

    What festive but healthy foods are you preparing this week?

    Snow White Dip with Winter Crudités (8 -12 appetizer servings)

    by Diane Boyd

    Ingredients

      for the dip

      • 1 cup low fat mayonnaise
      • 1/2 cup lite sour cream
      • 1 tablespoon lemon juice
      • 1 tablespoon fresh parsely, chopped
      • 1/4 teaspoon ground course garlic sea salt
      • fennel fronds
      • pomegranate seeds

      for the crudite

      • 1 fennel bulb
      • 8 ounces cremini mushrooms
      • 1 head of broccoli

      Instructions

      for the dip

      Combine all ingredients in a small serving bowl. Stir. Cover and refrigerate until ready to serve. Just before serving garnish with fennel fronds and pomegranate seeds.

      for the veggies

      1. Break broccoli into flowerets. Fill the bottom of a sauce pan with one inch of water. Bring to a boil. Blanch broccoli by adding to pan of boiling water  for 30 seconds. Transfer vegetables to ice water. Allow to cool and drain.

      2. Wipe mushrooms with a damp cloth to clean.

      3. Cut fennel bulb into strips.

      4. Arrange vegetables on a platter and serve with dip.

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      Posted in Fitness, Inspiration, Lifestyle | Tagged , , , , , , , , , , , , , | 2 Comments

      Winter Slaw

      Colder weather is broccoli season; use it to make a slaw with cranberry juice, dried cranberries and pistachios .organic
      I’ve been busy with some do it yourself projects. Are you curious? Here’s a peek of one completed project. img_5206This door was an unfinished pine door I purchased at Home Depot. Two coats of semi-gloss paint transformed it into a handsome entry to a hallway that separates the great room from my bedroom and study.

      I ‘m very s-l-o-w painter. Consequently, the week I tackled this project,  I was scrambling to get dinner on the table.  I ended up picking up some items from the market.  One of those items was a  delicious broccoli slaw with dried cranberries (yes, you know how much I love cranberries)!  Today I share my own version of this  salad.  I will serve it with chicken breasts  and if there’s any left over, use it to top sandwiches.

      At only 80 calories per serving, this tasty slaw adds fiber to your meal and provides 50% the daily value for vitamin C.

      Do you eat cole slaw in the winter? Have you made it with broccoli?

      IMG_4446

      IMG_4447

      Winter Slaw (serves 4)

       

      by Diane Boyd, MBA, RD, LDN

      Ingredients

      • 1 10 ounce package broccoli slaw
      • 2 tablespoons dried cranberries
      • 2 tablespoons pistachios

      for the vinaigrette

      • 2 tablespoons cranberry juice
      • 1 tablespoon honey
      • 1 tablespoon white wine vinegar
      • 1 teaspoon Dijon mustard
      • 3 tablespoons canola oil
      • 1/4 teaspoon salt
      • 1/8 teaspoon pepper

      Instructions

      1. Place broccoli slaw in a serving bowl.

      2. Add ingredients for vinaigrette to a small prep bowl and whisk to combine. Pour over broccoli and toss.

      2. Top with dried cranberries and pistachios

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      Posted in Fitness, Health and Wellness, Lifestyle | 8 Comments