Homemade Breakfast Bars

Just made a batch of these for a quick healthy breakfast during the week but between my husband and kids they are almost gone!



Number of Servings: 8

Ingredients
2cups of old fashioned oats
1 cup of skim milk
banana
Half cup raisins
half cup of unsweetened applesauce
half cup of Truvia/stevia
2 eggs
1.5 teaspoons baking powder
.5 teaspoon salt
2 teaspoons ground cinnamon

Directions
Preheat oven to 325. Spray an 8x8 baking dish with baking spray. Combine all ingredients in a mixing bowl and stir until well mixed. Pour the batter in the baking dish and bake for roughly 45 minutes. Allow to cool completely and cut into 8 equal pieces.

A Spotlight on Fiber

When we seek nutrition advice, most of us usually try to find info on the right amount of protein, carbohydrates and fats that we should consume. Fiber gets’ mentioned a lot less but it plays a big role in our nutrition. Most foods are all digested and absorbed by our body, fiber is very hard to digest so it’s only digested partially and it contains no nutrients, but it helps to promote efficient intestinal function and helps to regulate the absorption of sugars into the bloodstream.

Fiber is broken down into two forms: soluble and insoluble, and it’s only found in plants and never in an animal source.

Soluble fiber dissolves in water, and is found in fruits, vegetables, seeds, brown rice, oats, etc. It doesn’t help with digestion but it helps to decrease the cholesterol levels in the blood.

Insoluble fiber does not dissolve in water but absorbs many times its own weight, it expands in the intestine causing an increase in fiber bulk. After expanding these bulking agents help to clear the gastrointestinal track of all it’s waste.

Insoluble fiber is found in whole grains, legumes, fruits, and other foods. This is why we have to eat unprocessed and unrefined foods because insoluble fiber is key in eliminating waste by increasing stool bulk and may also help with digestive problems. Insoluble fiber is what gives you the full feeling after eating certain foods ( foods that contain fiber  ). If you eat this type of fiber on a regular basis, the amount of time digested food sits in the intestine is decreased. This helps keep the body from absorbing starch and sugars in the intestine.

According to the American Heart Association ( AHA ) and National Cancer Institute it is recommended that we consume 25-30 grams of fiber a day, but most people only consume about 12 grams. You will be very surprised to look at the following chart and find out that you are eating a lot less fiber then you think.

The following foods and servings contain only 10 grams of fiber:

Grains

• All Bran – 1/2 cup
• Rolled Oats – 1 cup
• Whole Grain Cereal – 1 cup
• Whole Rye Bread – 3 slices
• Whole Wheat Bread – 4 slices
• Shredded Wheat – 4 large pieces
• Popcorn – 4 oz

Vegetables

• Mixed Beans – 1/2 cup
• Lentils – 1/2 cup
• Steamed Vegetables – 3 cups
• Carrots – 4 large carrots
• Mixed Salad – 4 servings
• Raw Cauliflower – 5 cups

Fruits

• Pears – 3
• Bananas – 3
• Peaches – 4
• Blackberries – 4 oz
• Apples – 5
• Oranges – 6
• Dried Figs – 10
• Prunes – 20

Foods that Boost Your Metabolism

Get excited! You can actually boost your metabolism just by incorporating some of these foods into your diet. and really, who doesn't want a fast metabolism? Giving your metabolism a little jump-start is not a difficult task — or even a big commitment! Take for instance, adding any of these six foods to your day. It's such a simple way to get the body going.

1. Hot peppers: The compound capsaicin that gives chili peppers their kick has long been connected with boosting metabolism and curbing cravings.
2. Whole grains: Whole grains offer loads of dietary fiber and complex carbs that help speed up your metabolism. Just make sure to reach for real whole grains; don't be blinded by pretty multigrain packages.
3. Coffee: Caffeine "naturally" stimulates your central nervous system; your daily cup of coffee can boost metabolism by five to eight percent.
4. Vinegar: Vinegar has a ton of health properties including the ability to burn fat. Studies indicate that it's the acid in vinegar that signals genes in the body to break down fat. It's especially useful to enjoy vinegar after you eat refined carbs, since it manages your blood-sugar levels from rising too quickly.
5. Citrus: Chowing down on citrus favorites burn fat and keep your metabolism in check. The next time you need a snack, grab a grapefruit or orange to keep insulin levels at bay.
6. Spices: Spices are one of the easiest foods to incorporate to keep your metabolic rate high! The most pungent spices like turmeric and cinnamon do the best job at kicking up your body's temperature, speeding up your body's fat burning process.