Power Breakfast: Overnight oatmeal (no cooking involved!)

My Arnis training starts at 6:30 AM so I’m always on the lookout for easy-to-prepare healthy breakfasts.

Thankfully, I found a lot of ideas from Pinterest and one of the best is this Overnight Oatmeal (sometimes called Refrigerator Oatmeal). Do you know this? When I told my friends about this yesterday, they couldn’t believe that I can eat a no-cook oatmeal. “Just try it and you’ll be a convert,” I said.

Hubby and I eat variations of this at least three times a week and we are hooked!

Want to try it?

Ingredients: (I just eyeball the amounts)

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  1. Old fashioned rolled oats (not instant). Sometimes I add a small amount of steel cut oats if I want my breakfast to be chewier
  2. Chia seeds (for protein)
  3. Almond milk (I make sure it’s unsweetened because the sweetened kind has 13 grams of sugar per cup. That’s more than 3 teaspoons of sugar* and of course I don’t like that!)
  4. Fruit (I usually use a banana, mango, or raisins)
  5. Cinnamon (1/4 teaspoon a day is good for blood sugar control)

In the evening, I dump everything (except the cinnamon) in a mason jar, shake shake shake, then refrigerate.

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In the morning I just stir, add a dash of cinnamon and if I feel like it, more milk and fruit.

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That’s it! I eat about a third before my training and the rest of it after. E-A-S-Y!

Want to try it? ūüôā

 

* 4 grams of sugar = 1 teaspoon sugar

All that Arnis training and I’m still fat

For more than a year now, I’ve honestly been diligent in my Arnis training. I’ve reaped a lot of benefits like skills, strength and power, optimism, and love for my country. So many good things over the year.

But what really frustrated me was that despite all my exercise, I still gained 14 pounds! ¬†At 5 feet, 4 inches, ¬†I weighed 157 lbs. That’s Body Mass Index (BMI) of 27 (overweight).

WHAT HAPPENED? I think I was so confident that with all my physical exercise, I could just let go of my eating.

I didn’t notice the pounds creep in since my photos didn’t look THAT bad.

Arnis evening training

And then, one day I saw this photo.

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That’s me and my friends taking a boat ride in Batangas about six weeks ago (April 18, 2014.) Look at my belly!

Horrors!

Despite all my exercise, I was¬†I’m still fat! Do you know what my waist size at that time was? I’m ashamed to tell you. Let’s just say that it was way way over the safe waist size limit for Asian women which is 31 inches. (for Asian men it’s 37 inches. For non Asians, it’s 35 inches for women, 40 inches for men.) Or more generally, about half of your height.

Oh alright, I’ll tell you. It was 38 inches!!!! Not only does it not look good but fat inside the abdomen (aka visceral fat) is really DANGEROUS because it envelopes and marbles internal organs.

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Visceral Fat interferes with insulin, lowers good cholesterol, and increases bad cholesterol and triglycerides (blood fat). It significantly increases the risk of stroke and heart attack.

Scary.

And we all knew that, right? It’s just that for me, that knowledge did not translate to practice. Mea culpa.¬†

After a few days of feeling down because of that photo,  I willed myself to be diligent about my nutrition as I was with my training.

Author-journalist Michael Pollan articulately summarizes in seven words, what for me is the best eating rule.

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  • Eat food — not food-like substances. That means I’m basically saying goodbye to most processed foods. (But I’m not dogmatic. I can occasionally give myself a treat without guilt. As my 16 year old nephew says, “We need treats for our mental health”.¬†I believe he’s right.)
  • Not too much — portion size is key. Green leafy vegetables–I can eat as much as I want. Starchy vegetables, about 1/4 of my plate. Protein, also about a fourth. Same for grains and fruits.
  • Mostly plants – lean meat is still very much allowed

I don’t like ¬†counting calories and I’m wary of most of the diet programs around. ¬†So I made up my mind to just follow the Healthy Plate recommendation because it’s much easier and more pleasurable to follow.

myplate_magentaAnd thank God, I found this book which really helped me a lot.

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It’s somewhat revolutionary for me because aside from the usual Eat right, and Exercise, the authors also emphasize the importance of ¬†Faith, Focus, and Friends.

  • Faith- pray to God to help you get healthier
  • Focus- have a clear vision of WHY you want to be healthier
  • Friends- find friends who will support and encourage you in this journey

It’s been great so far. I’ve eaten more greens, leaner meat, and healthy grains. And I’ve tweaked some of my eating habits to get rid of sugary food and drinks. ¬†The best thing: I do not go hungry at all. I feel lighter and stronger in my training.

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As of today, I’m 146 lbs (BMI 25, ¬†just a tad away from normal weight) and my waist size is now 35 inches. Just 4 inches to go, yay! ¬† Pretty soon my internal organs will no longer be enveloped and marbled by that disgusting and dangerous visceral fat.

There’s hope that I can still be a healthy Arnisador onto my senior years. That’s what I want!

How about you, is your belly healthy?

Thank you for taking time to read The Deadly Dance.

Pugay!

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From around the web:

The Doctors

Dr. Oz 

 

 

 

 

 

Nine reasons why athletes should eat sweet potatoes

Photo credit: www.behealthyandwell.com
Photo credit: http://www.behealthyandwell.com

Ever since I saw that movie Ip Man, I’ve been thinking about sweet potatoes (in the Philippines we call them¬†camote or kamote). The setting of that movie was during the second world war when food was scarce. Ip Man ate hardly anything but that humble root crop, yet it gave him energy to win duels. ¬†

Now, we have substantial research evidence that sweet potatoes are really super foods for athletes.

 Let me name nine of them:

  1. Fuel for performance: its carbohydrate is digested and absorbed gradually (provides sustained energy for long workouts)
  2. High in fiber: it fills you up but does not pile up the calories
  3. Cholesterol-free
  4. High in multivitamins: vitamins A, C, and E (good for muscle repair and recovery)
  5. High in minerals: potassium (for muscle contraction, nerve transmission, bone health, water equilibrium and the maintenance of normal blood pressure and copper (for healthy muscles and joints)
  6. High in Iron (important in the transportation of oxygen to muscles during a workout, minimizing fatigue)
  7. Cost-effective 
  8. Versatile – you can steam, bake, boil, roast, grill, microwave them
  9. Delicious – here’s one healthy food that’s easy on the palate

Tomorrow, I’m buying some.

How about you, do you eat sweet potatoes? What’s the effect on you?

I wish you health, my friends.

Pugay!

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