Food is Medicine!

studio 0 1 on February 23, 2016

what do you think about quinoa and oat groats?

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Coach_Zoe 1 2 on February 23, 2016

In a balanced diet, and as a small side instead of main dish, quinoa and oat groats can be used in lieu of other grains as a healthier, higher fiber carbohydrate that has a much slower impact on blood sugar than refined grains do.

Oat groats and quinoa also have much more protein and fiber than a refined grain does. I like adding a teaspoon of almond butter (unsweetened), and some berries to oats for a more satisfying breakfast. Or try Tana’s recipe for Omni Oatmeal below! It’s great!

Ingredients

1 Cup Steel-Cut oats (not instant)
2 Tablespoons Ground flax seeds
3 1/2 Cups Water
1/4 Cup Protein Powder – sweetened with stevia
1 Cup Almond or rice milk
1/2 Cup Blueberries
1/2 Small Apple
10 Drops Vanilla creme flavored liquid stevia (optional)
Sprinkle Cinnamon
2 Tablespoons Chopped raw walnuts

Nutritional Info Per Serving

222 calories
5 g total fat
64 mg sodium
31 g total carb
20 g protein
8 g fiber

Directions

In a medium saucepan, mix oats, flax seeds and water. Bring to boil. Cover, reduce heat to low, and simmer, stirring occasionally for about 45 minutes, or until oats are soft and the mixture is creamy.
When oats are cooked, mix in protein powder.
Stir in almond milk, blueberries and chopped apple. Add stevia as needed.
Sprinkle with cinnamon.
Ladle into bowls.
Top with chopped walnuts.

swilgenburg 1 on February 24, 2016

Mmm. That sounds yummy.

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In a balanced diet, and as a small side instead of main dish, quinoa and oat groats can be used in lieu of other grains as a healthier, higher fiber carbohydrate that has a much slower impact on blood sugar than refined grains do.  Oat groats and quinoa also have much more protein and fiber than a refined grain does. I like adding a teaspoon of almond butter (unsweetened), and some berries to oats for a more satisfying breakfast. Or try Tana's recipe for Omni Oatmeal below! It's great! Ingredients<ul><li>1 Cup Steel-Cut oats (not instant)</li><li>2 Tablespoons Ground flax seeds</li><li>3 1/2 Cups Water</li><li>1/4 Cup Protein Powder - sweetened with stevia</li><li>1 Cup Almond or rice milk</li><li>1/2 Cup Blueberries</li><li>1/2 Small Apple</li><li>10 Drops Vanilla creme flavored liquid stevia (optional)</li><li>Sprinkle Cinnamon</li><li>2 Tablespoons Chopped raw walnuts</li></ul>Nutritional Info Per Serving222 calories 5 g total fat 64 mg sodium 31 g total carb 20 g protein 8 g fiberDirections<ol><li>In a medium saucepan, mix oats, flax seeds and water. Bring to boil. Cover, reduce heat to low, and simmer, stirring occasionally for about 45 minutes, or until oats are soft and the mixture is creamy.</li><li>When oats are cooked, mix in protein powder.</li><li>Stir in almond milk, blueberries and chopped apple. Add stevia as needed.</li><li>Sprinkle with cinnamon.</li><li>Ladle into bowls.</li><li>Top with chopped walnuts.</li></ol>

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Chellenor 0 2 on February 24, 2016

Is there a chart or handy, simple guide we can get that lists all the foods and their glycemic index numbers? I would love to keep a chart in my kitchen and a guide in my purse to remind me when I’m shopping.

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Chellenor 0 1 on February 24, 2016

….I should mention that I checked Amazon and didn’t find anything that had very good reviews.

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Coach_Zoe 0 1 on February 24, 2016

If you follow the Omni Diet principles of plenty of vegetables, no/low sugar, a small amount of complex carbohydrates, and the inclusion of protein and healthy fats at every meal or snack, you won’t have to worry about the glycemic index, but if you’re really interested in the specifics, the American Journal of Clinical Nutrition puts out a list.

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Chellenor 1 2 on February 25, 2016

Thank you for the tip. Because of my extreme food allergies, I can’t eat many of the most prominent foods in the Omni diet…or any other good diet plan. I can’t eat blueberries, melons, zucchini, sweet potatoes, most nuts, peas, beans, dairy, soy, corn, oats, most meats and many types of fish…just to name a few!
I can’t find any kind of milk substitute that doesn’t have soy or corn derived additives. I have called the manufacturers to find out what their fillers and emulsifiers are derived from. I use coconut water in smoothies and any other food that would usually require milk.
I have learned to eat many things that most people don’t even know are in the market…like Belgian endive, fennel, artichokes, celery root, duck, lamb…etc…It’s fun, but takes a lot of thought, planning, reference work and effort to keep things healthy in my diet. I have even had to call many food manufacturers to find out what they mean when they list “spices” in the ingredients. Basil or a soy or corn filler are almost always present – more allergens for me!
So, I have started studying all the foods out there that I CAN eat and researching their food values and glycemic index ratings.
I even had to stop eating the wonderful Amen Chocolate bars, because of the lecithin in them!
Most of even the best chocolate has soy lecithin, so I make my own with whole cocoa nib powder.
The good thing about all this diet modification is that most of my symptoms are nearly GONE! No more brain fog, digestive issues, skin rashes and hives, eczema…etc…
Regular allergen testing didn’t reveal my most troubling allergies, so I had the special blood testing done to find delayed food allergies. I am SO VERY THANKFUL to have found the help I needed.
Now I will look for the guide you mentioned. It will be very helpful! With the specifics on foods I can eat, I can better follow the Omni Diet principles.
Thanks for your informed expertise, Coach Zoe. I really appreciate your presence in our forum!

skrzich 0 on March 30, 2016

At my lowest point I was told (blood test and back patch testing) I was allergic to all sorts of my favorite (healthy and non-healthy) food and chemicals. I went to an allergy specialist and was told there was no way I could be allergic to those food and that stress was likely the culprit . After counseling I can now eat most of those foods.

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Thank you for the tip.  Because of my extreme food allergies, I can't eat many of the most prominent foods in the Omni diet...or any other good diet plan.  I can't eat blueberries, melons, zucchini, sweet potatoes, most nuts, peas, beans, dairy, soy, corn, oats, most meats and many types of fish...just to name a few!   I can't find any kind of milk substitute that doesn't have soy or corn derived additives.  I have called the manufacturers to find out what their fillers and emulsifiers are derived from.  I use coconut water in smoothies and any other food that would usually require milk.   I have learned to eat many things that most people don't even know are in the market...like Belgian endive, fennel, artichokes, celery root, duck, lamb...etc...It's fun, but takes a lot of thought, planning, reference work and effort to keep things healthy in my diet.  I have even had to call many food manufacturers to find out what they mean when they list "spices" in the ingredients.  Basil or a soy or corn filler are almost always present - more allergens for me! So, I have started studying all the foods out there that I CAN eat and researching their food values and glycemic index ratings.   I even had to stop eating the wonderful Amen Chocolate bars, because of the lecithin in them! Most of even the best chocolate has soy lecithin, so I make my own with whole cocoa nib powder.   The good thing about all this diet modification is that most of my symptoms are nearly GONE!  No more brain fog, digestive issues, skin rashes and hives, eczema...etc... Regular allergen testing didn't reveal my most troubling allergies, so I had the special blood testing done to find delayed food allergies.  I am SO VERY THANKFUL to have found the help I needed. Now I will look for the guide you mentioned. It will be very helpful!  With the specifics on foods I can eat, I can better follow the Omni Diet principles. Thanks for your informed expertise, Coach Zoe.  I really appreciate your presence in our forum!

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Coach_Zoe 0 1 on February 26, 2016

Wow, it sounds like you’ve done an incredible job finding what works for you food-wise, and how to focus on what you CAN eat, versus what you cannot! For others with food allergies, it can seem incredibly daunting at first to begin addressing them, but your story is an inspiring example of persistence paying off! Very happy for you!

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