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OatmealI’m often asked the question “Is oatmeal good for me?”.  The answer is yes – and no.  Oatmeal does provide fiber, which can help reduce cholesterol, but it also provides a fair number of non-fiber carbohydrates.  ¼ cup of dry steel cut oats has 27 grams of carbs, but only 4 of them are fiber.  After you subtract the fiber, you’re still left with 23 grams of carbs in ¼ cup dry (1/2 cup cooked).

To make your oatmeal healthier, try adding some chia seeds.  2 TBS have 12 grams of carbs, but 10 of them come from fiber.  This same serving offers 5 grams of protein, making it’s “staying power” even greater.  Add some high fiber berries instead of sugar and you’ve got a much improved oatmeal!


¼ cup dry steel cut oats
2 TBS Chia Seeds
¾ cup water
1 cup berries


Combine oats, chia seeds, and water in sauce pan.  Heat to just boiling and then let simmer on a low boil about 5 minutes.  Stir occasionally to prevent sticking.  You may also need to add some extra water.  Remove from heat and add berries.  Stir well and enjoy!

For mindful eating . . . place a small bite in your mouth and notice the many different textures.  The oats and seeds and berries are all different.  Let the food sit in your mouth for several seconds to notice the flavors.  Set the spoon down between bites.  Eat without distraction.