I began my fitness journey with a terrible relationship with sugar, I loved cookies and chocolate [and still do]. I attempted to curtail my sugar cravings with smoothies, which somewhat worked; however, there was still A LOT of sugar in the smoothies I was making - considering: bananas, strawberries, honey and meal replacement powder. I was consuming sugar in a healthier way; nonetheless, I hadn't reduced my sugar intake. Rolled oats helped me do two things: how I consume sugar, and I how much sugar consume.
There is a lot of science to the type of sugar we eat and how we process sugar, this general knowledge helped me consciously consume sugar; therefore, helping me progress in my weight loss journey. Here are some links that provide some key insights to sugar, and our bodies:
- How does sugar work against my weight loss [science]
- Different types of sugars, and recognizing them [nutrition]
- Working around your sugar habits, offsetting sugar intake [maintaining]
1. Replaced my meal replacement [protein] powder
I feel I'd being doing my decision to remove protein power from my diet a disservice, if I didn't mention the other negative impacts that encouraged the choice. For years scientist have studied the negative impacts of protein powder, which is heavily correlate with increased risk of cancer. If you would like more on the negative impacts of protein powder meal replacement, scroll about halfway into this article.
Now, I use rolled oats and a few other ingredients as my smoothie base — which creates a thick consistency comparable to protein powder. I love smoothies. For me, they're one of the easiest ways to boost my protein, or natural supplement intake without much effort. There a smoothie recipe below!
2. Started eating more oatmeal
Rolled oats are amazing, and they are great for you! They are full of nutrients, and are amazing for weight loss: they're high in fiber, protein, AND low calorie.
A few key nutrients in rolled oats:
- Manganese- see benefits here
- Phosphorus - see benefits here
- Magnesium - see benefits here
- Biotin - see benefits here
I usually add honey to my oatmeal, other than that I like it to be pretty plain. However, you can add berries, nuts, and all types of other goodies!
About a 16 oz. serving
I add these to the blender, respectively:
- 14 oz. | water
- Smoothie base:
- 1/4 c. | rolled oats
- 1 tbs. | chia seeds
- 1/4 tsp. | turmeric
- 1 | frozen banana
- 1/4 c. | frozen mixed berries
- optional: 1/2 tbs. | honey