Banana Steel-Cut Oatmeal With Cinnamon
Makes 3 servings, 200 calories per serving
2 1/3 cups fat-free milk
2/3 cup steel-cut oats
1/8 tsp salt
1 large banana, thinly sliced
1/2 tsp ground cinnamon
In a medium saucepan, over high heat, bring 2 cups of the milk to a gentle simmer. Stir in the oats and salt. Reduce heat to low; simmer, stirring frequently until most of the milk is absorbed and the oats are tender, about 25 minutes. Remove from heat; stir in banana and cinnamon. Pour into two cereal bowls and serve with remaining 1/3 cup milk.
You Have to Eliminate the Simple Carbs — white rice, white potatoes, breads, pastas, cereals, cookies, cakes, crackers, pastries, muffins and so forth that are made with refined white flour and sugar. Soda, fruit drinks, juices sports/energy drinks and alcohol. Complex carbohydrates, like fruits, vegetables and breads, cereals and pastas made with 100 percent whole grains are OK as long as eaten in limited amounts. It takes longer to digest complex carbohydrates, so your blood sugar stays steady and you can go longer without feeling hungry.
Exercise 6 Days a Week–Mix it up with cardio sessions (biking, treadmill, dance, hiking, etc), strength training sessions with kettlebells, free-weights & bodyweight exercises. Do everything you can to build muscle. Muscle burns several times more calories than fat. You burn more calories between muscle-burning workouts than the actual workout, which is the opposite of what happens when you just walk or run. When you don’t have time for a full workout, learn a 10 minute routine that you fit into your daily activities.