Tag Archives: resolutions

Slow Cooker Overnight Oatmeal

How are your health resolutions going? Are you going strong or have you fallen off the bandwagon already? No shame either way. I’ve met some of my goals, slipped at others. Here’s the thing I think most people forget: it is a goal for ALL of 2018. So if it takes until December 31 to do it, that is 100% ok.

My #1 advice I can give you if things aren’t going so well is to TRY AGAIN! But before trying again, think about what went wrong. For me, I often make really good goals then don’t set myself up for success. For example, I wanted to eat more vegetables at lunch. But then didn’t buy anything. Oops! So now I bought a bunch of salad stuff that is really easy to throw together at lunch or into my smoothie at breakfast. Magic! I’m eating more vegetables.

Another tip to succeeding is to move decisions from a hard time to an easy time. For example, if you made a resolution to eat breakfast, help yourself out and make things ahead of time. Then, when it is morning and you are rushed and busy it is easy to eat rather than easy to skip it.

This overnight oatmeal is great for that. You mix it and put it in the slow cooker before you go to bed. Then you have warm, healthy breakfast waiting when you get up. This is great for families with a variety of schedules because everyone can just grab some when it is convenient. Just don’t forget to plug in the slow cooker like I did once. That leads to frowns in the morning.

Slow Cooker Overnight Oatmeal (Serves 4-6)

(Sorry no pic right now. Life happens a lot in the morning at my house.)

¾ cup brown sugar
1 teaspoon cinnamon
1 cup steel cut oats
3 cups skim milk
1 cup water

1. In a glass bowl, mix ingredients.
2. Place bowl inside slow cooker. Pour enough water around bowl up as high as the oatmeal mixture.
3. Cover and cook on low for 8 hours.
4. Stir and serve.

Nutrient Analysis (amount per serving):

Calories: 198
Protein: 6 gm
Fat: 1 gm
Saturated Fat: less than 1 gm
Cholesterol: 3 mg
Carbohydrates: 43 gm
Fiber: 2 gm
Sodium: 60 mg

Recipe Notes: It does HAVE to be steel cut oats. I have used the Coach’s oats from Costco, which work well. You could mix everything straight in the slow cooker. However, it is likely to burn/stick to the sides and bottom and be somewhat difficult to clean. Putting it in the bowl keeps that mess from happening. Also, I think it is a gentler cook in the bowl. So I have cooked mine for longer than 8 hours and it is fine.

Variation: Peach Oatmeal

Add in 2 large peaches, sliced (about 2 cups) or 28-ounce can sliced peaches in juice, drained; 1 teaspoon ginger; 1/2 teaspoon nutmeg; and 1 teaspoon vanilla.

Nutrient Analysis (amount per serving):

Calories: 222
Protein: 6 gm
Fat: 1 gm
Saturated Fat: less than 1 gm
Cholesterol: 3 mg
Carbohydrates: 48 gm
Fiber: 2 gm
Sodium: 60 mg

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New Year and I’m back…again

Friends. So sorry for the long hiatus again. I’m sort of perennially working on a menu project that someday I’ll be super excited to share with you. And then I had a baby and being a mom of 3 has rocked my world. It’s all good things, but means I’m struggling to get over here to share recipes and tips.

But it’s a new year and my resolution is to post here at least once a week. And in the spirit of resolutions, here are some thoughts on health related resolutions.

1) Have your heard of Gretchen Rubin’s Four Tendencies? It is a framework for seeing how you relate to changing behavior. If you haven’t taken the easy quiz to find out your tendency, you should check it out here. It will you help you actually achieve your resolutions this year.

2) Try to make your resolutions specific enough to measure but broad enough to help you succeed. Here’s what I mean. Don’t say “lose 20 pounds”. That is super specific and there is only 1 way to succeed. On the inverse, “eat more vegetables” is too broad. How do you measure that? Try: Get 2 servings of vegetables at lunch 3 days a week. Specific enough to measure but broad enough that you can have a couple off days or slip ups while still succeeding.

3) Keep overall health and sustainability in mind. One of my friends started a weight loss journey in December that she is chronicling on social media. She had some great success immediately after a week long juice fast. Now as she is back to eating food, her weight loss has stalled. So she is going back to the juice fast. While I don’t think she is going to do any permanent damage, she should try to focus on food and a pattern that is sustainable while losing weight. It may not be fast. But even if she isn’t losing weight, the exercise and healthy food should make her feel better and is better for her body. Keep those ideas in mind.

4) Slow and steady wins the race. As I mentioned with my friend above, achieving health related goals is rarely a quick process. But if you keep at it, you will feel better. You may not succeed in 1 week or even 1 month. But keep on keeping on. If you slip up, laugh it off and try again the next day.

Good luck and I’ll be back next week with a recipe!

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New Year’s Resolutions

I am a big believer in setting goals.  The start of a new year is a great time to re-evaluate where you are in many areas of your life and set some goals for improvement.  I hope you will set some health related goals for the new year among your other resolutions.  Here are some tips I have for making any goals, but they might especially apply to any diet or weight goals.

– Be specific.  Don’t set the goal to “eat more vegetables” or “exercise more”.  A nebulous goal makes it almost impossible to measure your success.  For example, my goal last year was to exercise at least four times each week.  It gave me a specific number to aim for, but also didn’t give me an excuse to sleep in every fifth day.

-Think through the execution of your goal.  Sometimes you will realize a goal is not possible because you aren’t willing to make the changes necessary.  Say you want to pack your own lunch for work every day.  Thinking this through, this requires buying extra food for those lunches as well as probably getting up 10-15 minutes earlier to make that lunch.  If those aren’t reasonable changes for you, don’t make the goal about packing lunch.

-Put your goals somewhere you will see them frequently.  I use a note on my phone for my daily to-do list.  I keep my goals at the top of that list.  It means I have to see them every time I open my list and helps me remember to put those items among my to-do’s.

-Re-evaluate frequently.  You may reach a goal faster and easier than you thought.  Great!  Challenge yourself to something new.  Maybe a goal is harder to attain than you anticipated.  This gives you a chance to think of new approaches.

-Call an audible.  This kind of goes with the last one.  Don’t be afraid to just say something isn’t going to work.  If you set the goal to go to the gym three times a week and you discover you hate the gym, call an audible.  It’s ok to give up on a goal that is dragging you down.  What isn’t ok is to just give up on yourself.  Take what you learn from the failed goal to create a new, better goal for yourself.

What are your diet or health related goals for 2015?  I’d love to hear them in the comments.

For more on “healthy” resolutions, read here.

Have any nutrition questions? Need help with meal planning or a special dietary need? Send your questions to me at kimberlykmarsh(at)gmail(dot)com, and I will will answer them in upcoming posts!

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