Knock out your fiber needs with cholesterol-lowering oatmeal! Just one serving of oatmeal (1/2 cup dry) has 2 grams of soluble fiber. According to the Mayo Clinic, 10 grams or more of soluble fiber daily decreases your total and LDL (bad) cholesterol. We’ve got tasty ways to get your day started right by enjoying high-fiber oatmeal. For each bowl, start with 1/2 cup of instant or dry oatmeal. Cook according to package directions, then add our delicious themed toppings.

•  Pumpkin Pie Oatmeal

You’ll definitely love the pumpkin flavor in this sweet bowl of oatmeal.

Ingredients: 
* 2 tablespoons fat-free vanilla yogurt
* 1 tablespoon pumpkin butter 
* 1/8 teaspoon pumpkin pie spice

Nutrition: 137 cal., 2 g total fat (1 g sat. fat), 0 mg chol., 44 mg sodium, 27 g carb., 2 g fiber, 4 g pro.

•  Cheesy Hash Brown Oatmeal

This recipe is a staff favorite! The oats blend right in with the hash browns for a south-of-the-border taste.

Ingredients: 
* 1/4 cup cooked hash brown potatoes
* 2 tablespoons shredded Monterey Jack cheese 
* 1 tablespoon salsa

Nutrition: 244 cal., 11 g total fat (4 g sat. fat), 13 mg chol., 310 mg sodium, 29 g carb., 3 g fiber, 8 g pro.

•  Tropical Coconut Oatmeal 

Get whisked away to the tropics with a bet-you-never-tried-it combo of flavors in this oatmeal.

Ingredients: 
* 1 tablespoon macadamia nuts, chopped 
* 2 tablespoons toasted, shredded coconut 
* 2 tablespoons dried pineapple

Nutrition: 262 cal., 13 g total fat (6 g sat. fat), 0 mg chol., 54 mg sodium, 34 g carb., 4 g fiber, 5 g pro.

•  Hot Cocoa Oatmeal 

Think hot cocoa mix only goes a mug? We’ve re-envisioned it as an oatmeal topper.

Ingredients: 
* 1 tablespoon instant hot cocoa mix
* 2 tablespoons mini marshmallows

Nutrition: 221 cal., 3 g total fat (1 g sat. fat), 0 mg chol., 156 mg sodium, 44 g carb., 3 g fiber, 5 g pro.

•  Bacon & Salsa Oatmeal

This oatmeal recipe proves that you can still enjoy bacon on a heart-healthy diet if you eat it in moderation.

Ingredients: 
* 1 strip chopped, cooked bacon
* 2 tablespoons reduced-fat cheddar cheese
* 2 tablespoons diced tomato
* 1 tablespoon sliced green onion

Nutrition: 172 cal., 8 g total fat (3 g sat. fat), 17 mg chol., 295 mg sodium, 16 g carb., 2 g fiber, 10 g pro.

•  Blueberry Nut Oatmeal 

No pancakes here! Transition traditional flapjacktoppers into oatmeal flavor-boosters. 
Ingredients: 
* 1/4 cup blueberries 
* 1 tablespoon chopped walnuts 
* 1 tablespoon maple syrup

Nutrition: 204 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 7 mg sodium, 34 g carb., 3 g fiber, 4 g pro.

•  Apple Crisp Oatmeal 

Crisp apples, granola, and almonds put bite in your oatmeal bowl.

Ingredients:
* 1/2 cup chopped apple 
* 2 tablespoons low-fat granola 
* 1 tablespoon chopped almonds 
* 1/8 teaspoon apple pie spice

Nutrition: 200 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 40 mg sodium, 34 g carb., 5 g fiber, 6 g pro.

•  Peanut Butter Cup Oatmeal

A dab of peanut butter and a sprinkle of chocolate chips are all you need to jazz up your oatmeal.

Ingredients:
* 1 tablespoon creamy peanut butter 
* 1 tablespoon mini chocolate chips

Nutrition: 257 cal., 14 g total fat (5 g sat. fat), 0 mg chol., 78 mg sodium, 27 g carb., 3 g fiber, 8 g pro.

•  Turtle Sundae Oatmeal 

Pure indulgence, this sweet treat hardly seems like another boring oatmeal breakfast.

Ingredients:
* 1/4 cup fat-free whipped dessert topping 
* 2 tablespoons pecans 
* 1 tablespoon sugar-free caramel dessert topping

Nutrition: 252 cal., 12 g total fat (1 g sat. fat), 0 mg chol., 45 mg sodium, 34 g carb., 3 g fiber, 4 g pro.

•  Trail Mix Oatmeal

Bring trail mix to your breakfast table by tossing the grab-and-go bits on your oatmeal.

Ingredients:
* 2 tablespoons mix dried fruit bits
* 2 tablespoons dry-roasted mixed nuts 
* 1 tablespoon flaxseed

Nutrition: 276 cal., 14 g total fat (2 g sat. fat), 0 mg chol., 18 mg sodium, 33 g carb., 6 g fiber, 8 g pro. Can’t get enough oats? Read on for even morerecipes that use this heart-smart whole grain.

 
 
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Eating healthy doesn't need to be complicated or boring! Here are 30 easy-to-prepare snacks, each under 100 calories, that will keep your tastebuds happy. Recipes after the Jump.




 
 
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Daily Challenge: Eat a fruit or vegetable rich in vitamin C, such as red or green pepper, strawberry, or broccoli.
  
How to do it- Include a vitamin C-rich fruit or vegetable in your next meal or snack. Choose from vegetables such as red and green peppers, sweet potatoes, kale, cantaloupe, broccoli, Brussels sprouts, and cauliflower. Fruit options include oranges, cantaloupe, mangoes, kiwi, strawberries, and pineapple.


Why it matters- Vitamin C is a super nutrient! It helps heal wounds and cuts, and keeps gums and teeth healthy. Studies suggest that vitamin C plays a role in preventing heart problems, cancer, and stroke. It may even slow down skin aging and help prevent stress. (<--SOLD!)

**I just added some strawberries to my usual Mueslix. Very easy, very yummy!
In my bowl:
  • 1 container Yoplait vanilla honey Greek Yogurt (100cal/0fat)
  • 2/3C Kelleg's Mueslix (200cal/3g fat)
  • 2 extra large strawberries (30cal/0fat)

 
 
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Via People Magazine

 
 
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And if you still absolutely detest veggies...click the Shakeology Tab!
 
 

No wonder our waist lines keep growing...so does our food.

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My personal fitness ninja reminded me today that the 5 White Devils are....White Cows milk, White Sugar, White Salt, White Flour, White Rice. You have been reminded!
 
 
Alternatives to store bought salad dressings...

Honey Mustard Dressing
1 tsp of honey
1 tsp Dijon mustard
1 Tbsp lemon juice

Hot Dressing :)
1 tsp EVOO
1 tsp vinegar
1 tsp lemon juice
1 tsp hot sauce

Asian Peanut Dressing
1 Tbsp natural peanut butter
1 tsp lite soy sauce
1/4 tsp sesame oil
1 tsp rice vinegar
1/2 tsp ground ginger
Cayenne pepper to taste

(posted by a member of my fitness family, Heather!) I LOVE that these are individual servings, so you don't have to worry about them spoiling in the fridge. 
 
 
1. not actually a dressing, but Balsamic Glaze. It only takes a little drizzle for lots of flavor. Add a small amount of EVOO & you’re good to go. (20 cal/Tbs, 0 fat, 0 sodium, 4 carbs, 3 sugars) **I add grapes, strawberries, and a little soft goat cheese. Perfect summer salad!**

2. normally I would say NO to any sort of creamy dressing, but these yogurt ones are really good. All natural, no preservatives. Found in the refrigerated section next to the bags of salad. (45cal/2 Tbs, 3g fat, 270mg sodium, 3g carbs, 2g sugars)

3. My new FAVORITE!!! Would probably be good on anything, but I especially like it with salmon over field greens. Add some crushed unsalted peanuts and shredded carrots…yum! From organic section at CM. (45 cal/2 Tbs, 2g fat, 260mg sodium, 5g sugars)