Pumpkin Spice Oatmeal

 Do you love pumpkin pie? Do you love it so much you could to eat it for breakfast? Me too. Truth be told, pumpkin pie is my favorite part of Thanksgiving. That, and the crisp fall weather. Leaves!

I wish I could enjoy pumpkin pie more often, but between the added sugar and buttery pie crust (oh that glorious crust), it all creates a big calorie bomb I try to limit to a few times a year. So sad. 

I decided I must create a version that is a.) guilt-free b.) easy to make and c) preferably healthy. The perfect canvas? Oatmeal. 

Oatmeal is full of vitamins, minerals, fiber and whole grains. And best of all, it's easy to make. To oatmeal, I added pumpkin puree, which also contains loads of good-for-you vitamins (like vitamin A and C) and is low in fat. It's a winning combo, both in the nutrition and taste department.

Making this recipe tells your family you love them. 

Start with your oats.

Will was my little helper (he likes wearing hats).

 

Grab your pumpkin and pumpkin pie spice.

And here we go....

Recipe adapted from Pumpkin Pie Oatmeal

Serves one

Ingredients

• 1/2 cup water
• 1/2 cup milk
• 1/2 cup old-fashioned oats
• 1/4 cup canned pumpkin
• 1/8 teaspoon pumpkin pie spice
• 1-2 packets Splenda
• 1/8 tsp vanilla extract 
• 1 T maple syrup
  

Preparation

In a small saucepan, combine the water, milk, oats, pumpkin and pie spice. Bring to a boil; cook and stir for 5 minutes. Next, remove from heat and add splenda, vanilla and about a tablespoon of maple syrup.

Adventures in Farming

This week I embarked on a rather unusual adventure: chicken farming. Five years ago, I would have laughed at the idea of me having chickens. Now, here I am four chickens later. It all started with a friend who raises chickens. She showed me how it's done and sort of took the mystery out of the whole thing. 

 One of the baby chicks
Editor's note: *squeal*....they're SUPER cute!

My husband had wanted to get chickens years ago, but I wasn't into the idea yet. Now that we have the space and live in a more rural, farm-friendly area, starting our chicken farm became a reality. 

Here's our coop, which still needs a fence around it. 

There seems to be a lot of pressure these days to buy cage free, vegetarian, organic, soy-free fed (etc, etc) chicken eggs. I was recently at a farmers market and found farm-fresh eggs for the bargain price of $9/dozen. All I can say is OMG. I didn't splurge for eggs that day, but it did remind me of the growing social pressure to buy specialty foods that are perceived to be healthier than conventional. That same day, I went to our local supermarket and bought a dozen eggs for about $2. That's better.

There are definitely arguments for choosing to buy organic or vegetarian or non-GMO, etc. So if you lean toward those food purchases, more power to you. The reality is that these foods simply don't fit into everybody's budget and the verdict is still out on whether these items actually deliver the health promises some people, websites, etc, claim they have. 

Personally, I'm convinced current research shows that - at least nutritionally speaking - an egg is an egg is an egg (Note that it's always important to cook eggs thoroughly to avoid possible food poisoning from Salmonella). In general, all eggs are great sources of protein and essential vitamins, and support a healthy body.

Yes, eggs have cholesterol. But - good news - we now know that the cholesterol in eggs doesn't necessarily raise your blood cholesterol. Rather, the total fat, saturated fat and trans fat levels in your diet as well as genetics appear to be more influential in determining cholesterol levels. The American Heart Association used to recommend limiting eggs to one yolk per week for those who have high cholesterol, but in light of current research, they've dropped that recommendation. Instead, they now recommend to eat foods low in total fat, saturated fat and trans fat (and eggs are low in all three!). 

For more information on the health benefits of eating eggs, click here. 

Do you have any experience with chicken farming? If so, please share your experience and advice!

Should You Go Paleo?

I'm a big fan of exercise. There's nothing quite like the feeling of a good workout. During a normal week, I try to do 4-5 days of cardio and 3 days of weight lifting. Recently, I wanted to give cross-fit a try since the program incorporates both cardio and resistance training. 

After a session, I decided I really liked the workout. I was a little surprised however when I saw the diet the cross-fit gym advocated: The Paleo Diet. Posted on the walls were things like "you're probably allergic to grain" and "avoid dairy". Also written in bold letters were foods that "you should eat". These included primarily meat, poultry, fish, fruits and vegetables.

Image from: http://www.marksdailyapple.com/how-to-succeed-with-the-primal-blueprint/#axzz1wz8D8wju

To me, the Paleo Diet sounds a lot like a revised version of the Atkin's diet (and we all know how that tune goes); emphasis on protein, fruits, vegetables and a view that carbs are the enemy. As I understand on the Paleo Diet, complex carbs like pasta and rice are allowed in moderation for athletes, especially during recovery. But in general, it is a high-protein, high-fat, low-carb diet that promises weight loss and the potential resolution of health problems like heart disease and diabetes.

Apart from the tendency to disordered eating I've witnessed many people experience when trying to eat "low-carb", here's the big problem with the Paleo Diet: it identifies the right problem (obesity in America) with the wrong solution (low-carb dieting). Carbohydrates are the primary source of fuel for our bodies, especially during periods of intense activity (like....say, a cross-fit workout). That said, there is no question America is in the midst of an obesity epidemic. The solution to the problem is simple in theory: eating healthy foods in smaller portions and moving more. The application of this solution is the challenge and involves much more than simple calories in, calories out dogma. Truly becoming healthy involves a commitment from both your mind and your body, and that is no easy task.

Still, it's important for those seeking weight loss or general health to remember that the latest fad diet is usually not the solution to lasting change. A few other problems with the Paleo Diet are the nutrient deficiencies that can occur overtime when restricting dairy and grain products (for example, Calcium, Vitamin D, B Vitamins, fiber and more). For those with health problems like diabetes, the Paleo Diet can increase risk of blood sugar abnormalities due to the lack of carbohydrates. 

So, did I become a cross-fitter? No, but not because I was offended by the diet. I actually really enjoyed the workout, but the price tag just doesn't fit the budget right now. Instead, I do similar workouts at home and stick to a truly well-balanced, healthy diet. 

It looks a little something like this.

What are your thoughts on the Paleo Diet? Have you tried it?

Iron and Pregnancy

Last week, I was at the doctor to get some routine pregnancy labs done and low and behold, results revealed I'm slightly anemic (low blood iron in my case). It surprised me because I generally eat a healthy, balanced diet. But after some thought, I realized I really could benefit from eating more iron-rich foods.

Here's pregnant me, needing more iron (thanks instagram!).

Anemia during pregnancy is fairly common and usually can be prevented by eating a healthy diet and taking a pregnancy multivitamin. Pregnant woman need about 27mg of iron per day, and most pregnancy multivitamins contain more than 100% of our daily needs. But some of us (ahem, me apparently) need a bit more help. Maybe it's a second baby thing? I dunno.

Iron is a pretty important mineral; one of it's main duties is to help transport oxygen to our cells. How nice of iron to help us out like that. The demand for it during pregnancy increases as our blood volume increases. Interestingly, babies are born with about 4 to 6 months supply of iron. This is a really cool example of how our bodies support the baby first - even at our expense! Thanks.... no really, thanks. A deficiency can result in symptoms like dizziness, lack of energy and a decrease in the immune system.....so basically everything I've been experiencing this month!

Of course, iron deficiency anemia can affect anyone (not just us prego ladies) so it's always a good idea to include iron-rich foods in your diet which include lean beef, dark meat turkey, top sirloin, fortified cereals, lentils, beans, spinach, tofu and more. For a complete list, click here.

The only way to truly know if you're iron deficient is through a blood test ordered by your doctor. Many people take iron supplements just because they suspect they're deficient, but this is not a good idea because too much iron can be toxic. For most people, eating a well balanced diet that includes foods high in iron will help prevent deficiencies and promote a healthy body - no pricey supplements needed.  

Here's my supplement in the dose my doc recommended. There are a variety of dose choices, so be sure to consult your MD before taking a supplement.