Baked oatmeal "muffins"

This is one of the first low-GI recipes that I made. You can freeze these muffins as well. 

Note: I use wheat-free oats in mine. Some celiac, gluten intolerant & wheat intolerant people can tolerate small amounts of oats, so please be careful when buying oats.

Baked oatmeal "muffins"

Ingredients

• 2 1/2 cups old fashioned rolled oats 
• 1 cup plain fat-free greek yogurt (For dairy-free, replace this by applesauce. If so, the batter may be a bit runnier.)
• 2 eggs
• 1/2 cup honey
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon lemon juice
• topping of choice: berries, apples and cinnamon, walnuts, etc. 

Directions

1. Preheat oven at 400 F.
2. If you want a smooth texture, similar to a muffin, place all the ingredients except the toppings in a blender or food processor and pulse until smooth. When done, pour in a bowl.
   
   For an "oatmeal"-like texture, mix all the dry ingredients in a bowl. Then incorporate the eggs, yogurt and honey, and mix until fully incorporated.
3. Save 1/2 cup of your topping. Add the rest of the topping to the batter and gently fold in. (Note: you can pick individual toppings for each muffin; if so just don't add them to the batter yet.)
4. Prepare a muffin tin with paper or silicone liners (silicone liners hold less batter than paper liners) or grease with cooking spray. Pour the batter in the tins. Divide the remaining 1/2 cup of toppings on top the muffins. Or, if you are making different flavors, this is where you would add them to the batter.
5. Bake for 20-25 minutes or until a toothpick comes out clean. 

My healthy eating plan

As I mentioned in my previous post, I worked with a dietician to create an eating plan that would help me lose weight and then maintain it later on.

It’s important to eat three balanced meals a day (protein, fruit/vegetable, starch).

In my case, for more weight loss, I don’t eat starch at dinner and instead load up on vegetables and have a bit more protein. I also eat a minimal amount of dairy and have cut out all gluten. 

The dietitian also set my daily caloric intake to 1200. However, this can vary based on a number of factor (your age, activity level, etc.). 

What is low-glycemic?

The glycemic index is the measure of the effect on blood glucose level after you’ve eaten food containing carbohydrates. Glucose is set at 100, and foods are compared against that number. Foods that are on the lower glycemic index have less of an impact on blood glucose and insulin and tend to have slower digestion and absorption rates. 

Portion control is key. Even though a food may have a low-GI, you should still eat in moderation.

Check out the Glycemic Edge’s food list.

Getting started

As you embark on your lifestyle change journey, clean out your cabinets and get rid of any food that is bad for you. No more white foods - eliminate white breads, cereal, etc. in favor of whole grains.

Get your entire family on board with you; by only making one meal, you'll be less tempted to eat your "forbidden" foods. Besides, it'll benefit them too! Low-GI is for everyone. 

If you're trying to lose weight, eliminate bagels, bananas and white potatoes from your diet as they are high in carbohydrates.

Of course, you can treat yourself from time to time. But, have your treats outside of home or work so that you don't bring them back with you and create more temptation. 

Drink water throughout the day. Get yourself a nice refillable water bottle or cup and carry it everywhere with you. Don't like water? Try infusing it with lemon, lime, cucumber, etc. 

Keep a food diary/journal. There are great tools that can help you with that – I’ll write about those in another post. 

PCOS -what?!

You may have heard these four letters: PCOS, but may not be sure exactly what it means unless you have it or know someone who has it. They stand for polycystic ovarian syndrome.

It is a hormonal disorder affecting approximately 5-10% of women of reproductive age. While the word "ovarian" is in the title, it affects way more than just the ovaries and the reproductive system. In fact, some women may experience irregular periods, acne, excess body hair, weight gain (and difficulty losing weight), insulin resistance, depression, mood swings, difficulty sleeping to name a few symptoms.

The exact cause of PCOS is unknown. Some doctors believe it may be genetic since many women who have PCOS have family members that have it too.

There is no cure for it, but fortunately, the symptoms can be managed.

It can be difficult to diagnose teenage girls because many of the symptoms are very similar to normal changes of adolescence.

For more on PCOS, you can check out this factsheet by the U.S. Department of Health and Human Services Office.

On December 16, 2011, after years of struggling with multiple symptoms, discomfort and a series of unpleasant tests, I was diagnosed with PCOS and insulin resistance (insulin produced by my body doesn't work efficiently). 

So of course, I was prescribed medication to help manage some of these symptoms. Unfortunately, it took me a few months to get adjusted and for the side effects to subside (mostly gastrointestinal problems, headaches, bloating, etc.). I still get flare-ups every now and then.

My endocrinologist referred me to a great dietician who introduced me to a low-glycemic (low-GI) diet. The dietician helped me create a healthy diet and exercise plan.

What is insulin resistance?

If I eat foods that are high in sugar and carbs, more insulin is needed to convince my fat and muscle cells to absorb the glucose and the liver to continue to store it. The pancreas ends up producing greater amounts of insulin to try and keep everything under control. That's why it's important for me to watch what I eat, and why I follow a low-GI diet.

I despise the word diet, as I see it as a lifestyle change. The way I eat is not temporary; it’s a permanent change I had to make to keep feeling better.

But despite all the changes I've made to my lifestyle and all the weight loss, I was still getting frequent gastrointestinal issues and a lot of itching in my mouth, throat and ears.

I was diagnosed in 2014 with Oral Allergy Syndrome, which meant avoiding many raw fruits and vegetables that were on my list of low-GI fruits and veggies unless they are cooked.

On top of avoiding the offending raw fruits and veggies, I took gluten out of my diet, and have been feeling better than ever.

However, when following a low-GI diet, be careful about pre-made gluten-free products as they typically contain a lot of sugar or other sugar supplements and bad fats.

I couldn't help but think that others may be in the same boat. That's how the idea for this blog came to life. And if I can raise awareness about PCOS at the same time, even better.

September is PCOS awareness month.

I'll be sharing recipes, tips and tricks throughout the month.

And to my fellow cysters, if you have recipes, tips and tricks to share, please do so!