Food Facts: Cereal

Cereal is a commonly consumed food item, however, did you know that most cereal contain sugar, salt, flour (usually white or wheat), corn starch, and artificial ingredients.  So, before you trust Tony the Tiger with your dietary advice and that of your children, you better think twice!  In fact, take a look at some of the cereal you may have in your cubboard, and just count then number of ingredients–if there contain more than five then it is probably not a good choice! There are a few exceptions like cereal found at Food For Life.  Read more at the end of this blog!   

Diva Reduction Safe Cereal List 

Here is a list of cereals (hot and cold) MY DIVA DIET endorses...they:

• Are all gluten-free.
  
• Have no trans fats, saturated fat, or cholesterol.
  
• Are very low in or have no preservatives or additives.
  
• Contain less than 2 grams of sugar.
  
• Are very low in or have no sodium at all.
  
• Are made from the whole grain–most are not from processed grains.
  
• Are not made from white or wheat flour.
  
• Are not made from any flour at all.
  

Hot
#1 -- Arrowhead Mills Organic Steel Cut Oats - Organic, Wheat-Free, Vegetarian  -- ¼ cup = 160 calories; 6 g protein; 27 g carbs; 3 g fat; 8 g fiber; 0 mg sodium; 0 g sugar

#2 -- Old Fashioned Quaker Oats - 100% Natural -- ½ cup dry = 150 calories; 5 g protein; 27 g carbs; 3 g fat; 4 g fiber; 0 mg sodium; 1 g sugar

#3-- Ancient Harvest Quinoa - Wheat Free, Gluten Free, Organic -- ¼ cup dry = 166 calories; 

5 g protein; 30 g carbs; 3 g fat; 3 g fiber; 5 mg sodium; 1 g sugar

#4-- Ancient Harvest Quinoa Flakes - Organic, Gluten Free Kosher -- .33 cup = 134 calories; 4 g protein; 23 g carbs; 0 g fat; 2.6 g fiber; 4 mg sodium; 1 g sugar

#5-- Lundberg Cream of Rice Cereal - Gluten Free, Organic, Vegan -- ¼ cup dry = ½ cup cooked = 150 calories; 3 g protein; 32 g carbs; 1.5 g fat; 3 g fiber; 0 mg sodium; 0 g sugar

#6-- Pocono Cream of Buckwheat - Wheat & Gluten Free, Organic -- .25 cup = 140 calories; 2 g protein; 36 g carbs; 0 g fat; 1 g fiber; 0 mg sodium; 0 g sugar

Cold
#7 -- Nu-World Foods Amaranth Berry Delicious Gluten Free, Milk-Free, Corn-Free, Egg-Free, Nut-Free, Soy-Free, Kosher, Organic -- 1 cup = 86 calories; 4 g protein; 18 g carbs; 1 g fat; 3 g fiber; 3 mg sodium; 1 g sugar

#8 -- Erewhon Organic Crispy Brown Rice – Gluten-Free, Organic, Kosher -- 1 cup = 110 calories; 2 g protein; 25 g carbs; 0.5 g fat; 0 g fiber; 160 mg sodium; 2 g sugar

Paw Guide for Choosing Healthy Cereals
It is always best to choose cereals that:

• Have 5 ingredients or less
  
• Contain no trans fats, cholesterol, or saturated fats
  
• Contain no preservatives or additives
  
• Contain no white flour
  
• Are gluten-free (with some exceptions like oats and rye)
  
• Are made from the whole grain
  

One serving size should:

• Have less than 5 grams of sugar
  
• Have less than 50 grams of sodium
  
• Have 3 to 10 grams of fiber or more

You can find some great cereal that is not gluten free at Food For Life, and is great for when you are on a Maintenance Plan and are not gluten intolerant (celiac disease)!  Their cereals contain no flour, no refined sugar, no preservatives, no fat or shortening, no cholesterol, and no artificial colors or flavors.  Ezekiel 4:9® Sprouted Whole Grain Cereals are made from freshly sprouted certified organically grown whole grains and legumes. This natural combination provides unequalled nutrition as a complete protein.

Food for Life products are made with filtered water and are kosher-certified. Their products are made with whole grains,  sprouted grains, and they are low glycemic, high in fiber, and they do offer gluten-, wheat-, and yeast-free foods.  They include cereal, breads, tortillas, and more!  The best part is you will find food items based on scripture, Genesis 1:29 and Ezekiel 4:9!  And they are in your local supermarket!  

To learn more about gluten free, you can read my blog, Gluten Free: How it Can Help You Lose Weight.

Have a great weekend!

Diva Reduction Recipe: DIVA Frittata

Hello to all of you who are looking for great recipes to help you lose weight and gain health.

Diva Reduction Recipes -- “Fit Meals in Minutes”
“Combining quick and convenient with sound nutrition!”

MY DIVA DIET knows how busy women are these days. We try to balance families and friends, church, pets, household, cleaning, and grocery shopping. Then we have our careers, creative ideas, our looks, etc. The younger generation of women and teenagers try to do it all, too—juggling parents, stepparents, grandparents, siblings, pets, school, friends, sports, hobbies, and parties. As women we are often so busy that we put our health & fitness last, including our abilities to cook and eat healthy meals. This, however, is something we need to change—we need to re-prioritize.

Because we truly want you to succeed with MY DIVA DIET, we have designed quick Diva Recipes that meet the criteria for fat reduction as well as sound nutritional guidelines. You don’t have to give up taste when you eat correctly. In fact, you will learn that wholesome and fit foods taste better than junk food.



Diva Frittata

(contains dairy and eggs)

2 whole eggs + 5 egg whites
1/4 cup onion, chopped
1/2 cup mushrooms, diced
1/2 cup raw spinach
non-stick cooking spray
1 Tbsp. Parmesan cheese, grated

Preparation: Pre-heat the oven to 450 degrees. Whip together eggs and egg whites in a bowl. Spray a skillet with non-stick spray and cook veggies on medium heat until al dente. Spray a square baking pan with non-stick spray and pour in eggs and cooked veggies. Top with freshly grated Parmesan cheese. Place in pre-heated oven. Cook until firm, about 15 minutes or until desired texture.

Photos of recipes are real and have not been touched up!

Makes 2 Servings —

Recommended Serving Size: 1/2 of the frittata
Nutritional Value per serving: 172 calories; 20 g protein; 6 g carbs; 7.2 g fat; 2.2 g fiber; 346 mg sodium

Try your frittata with a sprouted corn tortilla or healthy sprouted bread for a great meal any time!

wwwFoodForLife.com

"Food for Life’s breads are healthier because of the live grain difference! Using freshly sprouted, certified organically grown live grains, our exclusive sprouting process significantly increases valuable nutrients."

Food For Life offers:

• Sprouted Grain / Ezekiel 4:9 / Genesis 1:29®
  
• Low Glycemic / Diabetic Friendly
  
• High Fiber
  

And for Special Dietary Needs!
Specialty products to meet all individual dietary needs:

• Gluten Free / Wheat Free Breads
  
• Yeast Free Breads
  
• Allergy sensitive
  

Here is another way you can turn your Frittata into a complete meal idea–a side of:

+ 1/4 cup white, brown or wild rice, cooked, plain

+ 1 cup blackberries (raspberries and blueberries are great, too)
- - - - - - - - - - - - -
Total meal:

301.5 calories
22.3 g protein
35.9 g carbs
8.2 g fat
9.4 g fiber

www.MyDivaDiet.com