Oats are are great way to start your morning. They are a good source of fiber, inducing heart healthy, hunger stopping, soluble fiber! The only downside to this whole grain is that it can take a little extra time to prepare and cook them right in the morning, which can be difficult on a busy weekday.

Overnight oats are a great way to have your oats, without spending any time doing so in the morning. The idea is that you mix the ingredients together overnight and by the morning they are ready to eat! You don’t even have to cook them. 

This is not a new concept though. In Europe, a similar breakfast food is traditionally called a muesli, which is German for “mixture”. This is a great way to incorporate some different grains, nuts, seeds and fruit into your breakfast as well for a nice balanced hearty way to start your day.

You can have some fun and experiment with the ingredients. Traditional rolled oats work best for a nice chewy texture. Steel cut oats will provide a bit more firmness. Quick oats will be much softer. Sprinkle some fresh (or frozen) fruit such as blueberries on top for a sweet and energizing vitamin packed boost. Choose soy or almond milk if you are vegan or lactose intolerant. Try making in a glass mason jar for a portable healthy breakfast to take to work in the morning.

Easy Overnight Oats 

Makes 1 serving

1/3 cup rolled oats
1/3 – ½ cup milk [depending on how thick you like it]1/3 cup plain yogurt
½ banana
½ tbsp chia seeds
Pinch salt
Pinch cinnamon
Stir everything together in a bowl. Place in fridge overnight. In the morning top with something crunchy and something with healthy fats – like nut butter or nuts.

Recipe from www.katheats.com

Read more at http://www.katheats.com/favorite-foods/overnightoats#sV3XrRphPE8rZdi8.99

You have probably heard stories about people losing a significant amount of weight before. You may have also heard follow up stories of some of those people gaining the weight back. But what about those who successfully keep it off? What steps did they take to become successful?

That is where the National Weight Control Registry comes in. According to their website, “The National Weight Control Registry (NWCR), established in 1994 by
Rena Wing, Ph.D. from Brown Medical School, and James O. Hill, Ph.D. from the University of Colorado, is the largest prospective investigation of long-term successful weight loss maintenance.”  Basically, they are looking at thousands of individuals who have lost weight and have kept it off over the years. Data is pooled together to find some common factors between them to see what works best. Here is just a sample of their findings

94% increased their physical activity, with the most frequently reported form of activity being walking.

45% of registry participants lost the weight on their own and the other 55% lost weight with the help of some type of program.

Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity.
◦ 78% eat breakfast every day.
◦ 75% weigh themselves at least once a week.
◦ 62% watch less than 10 hours of TV per week.
◦ 90% exercise, on average, about 1 hour per day.

As you can see, a reduced calorie diet and staying active is crucial. Some people also found that a program, such as nutrition counseling with a registered dietitian, to be beneficial as well. If you are trying to lose weight and keep it off, take some of these things into consideration. Also, be sure to keep in mind that everyone is different and there is no “one size fits all” plan for everyone. Let a Family Food Dietitian help you with an individualized plan to reach your weight loss goals this year.

For more information, visit the NWCR website at http://www.nwcr.ws

This cruciferous leafy green is a cousin of it’s more popular family members such as broccoli, cabbage and brussels sprouts. What you may not know about watercress is that is it a powerhouse, nutrient dense vegetable.

One cup of watercress contains only 4 calories! While this food may lack calories, it compensates with an incredible nutrient punch. It is a good source of vitamin A, including beta carotene and carotanoids such as lutein and xeaxanthin which are important for our eye health, a source of antioxidants such as manganese and vitamin C, and an excellent source of vitamin K (which you should caution if you are taking blood thinners such as coumadin).

Some simples ways to include watercress into your diet would be to put a handful on your sandwich or mix some into your salad bowl, or even try it in a soup. Be creative and find new ways to sneak this amazing food into your diet.