Yesterday I mentioned that I have had the experience of losing 85 pounds, and that my first tip was logging food and caloric burn. I hope you took the time to check out some of the free online sources for food logging. Another one for you to check out is the Daily Plate associated with the Live Strong site. It’s also free.

Today’s secret weapon tip that I’ve employed EVERY DAY for the last two years (unless I was traveling and couldn’t find it) is oatmeal. And not just any oatmeal. In fact, only one kind of oatmeal. STEEL CUT OATS.

What’s so magical about steel cut oats? It’s a whole food. Quaker Oatmeal is a wholly process food with most of the good nutrients eliminated. They roll the oat, steam it, and crush all the bran out of the food. You might as well be eating corn flakes because you’re not getting the fiber out of instant oats. Steel cut oats is simple the whole oat groat that is been cut in half or thirds. That’s it. The look like pieces of rice with a tan. Flavor is wonderful…a little nutty and a deliciously chewy.

BIG BUYING TIP: Buying steel cut oats in your grocery store is VERY expensive…almost $7 a pound. You can get them for nearly $1 per pound buying them in bulk from Honeyville website. And only $5 to deliver a huge bag anywhere in the US. This is where I get mine.

Because it’s in it’s whole foods state, you have to cook it longer. I cook mine in a wonderful Zojirushi rice cooker. It takes about 45 minutes to cook, so I cook a week’s worth every Sunday night and stick it in the fridge.

My recipe is simple: 3 parts water to 1 part oats. I sweeten it with agave syrup. And I add freeze dried apples, cinnamon, vanilla, ginger, shredded coconut, sesame seeds, chopped almonds, and craisins.

You’ve probably heard that oatmeal (good oatmeal) will lower your cholesterol. Totally true and much better than taking a prescription drug. But because it has a lot of fiber, it give what is probably the greatest benefit of all: you eat a little and you feel full. AND that “little” that you eat is ounce for ounce a lot lower in calories than any other breakfast you might eat (bagel, rasin bran, toast, eggs, pop tart).

Better yet, steel cut oats is very low on the glycemic index. This means it doesn’t spike your blood sugar or insulin levels.

Steel cut oats is one of my all-time best secrets for getting your caloric intake down without feeling hungry. Best of the best! In an upcoming post, I go over the individual ingredients and explain why they are critical to the recipe and your health!

My Recipe (adapt if you need to make smaller batch)

3 Cups Steel Cut Oats

10 Cups Water

3/4 Cup Unsweetened Coconut

1/2 Cup Sesame Seeds

1 Cup Freeze Dried Apples

3 Tablespoons Cinnamon

2 Tablespoons Vanille

Shake of Ginger

Sweeten to Taste with Agave Syrup (for this large batch I use about 3/4 cup)

When it’s done cooking I add 1 cup chopped almonds and 1/2 cup of crasins