1. Sprinkle the yeast over the water in a large mixing bowl; let stand until foamy, about 5 minutes. Add the buttermilk, oil, sugar and flour and whisk until smooth. Cover the bowl with plastic wrap and refrigerate overnight.
2. Preheat a waffle iron. Whisk the oats, egg whites, baking soda, and salt into the waffle batter until smooth. Lightly mist the hot waffle iron with cooking spray. Add about 1/3 cup of batter to each section, using the back of a spoon to spread batter to the edges. Cook until the waffles are crisp and golden brown, 5 to 7 minutes. Repeat with the remaining batter. Serve with maple syrup.
10 Tips to healthy eating and physical activity for you
From: The President’s Council on Physical Fitness and Sports. Department of Health and Human Services.
Start your day with breakfast.
your “empty tank” to get you going after a long night without food. And
it can help you do better in school. Easy to prepare breakfasts include
cold cereal with fruit and low-fat milk, whole-wheat toast with peanut
butter, yogurt with fruit, whole-grain waffles or even last night’s
easy to fit physical activities into your daily routine. Walk, bike or
jog to see friends. Take a 10-minute activity break every hour while you
read, do homework or watch TV. Climb stairs instead of taking an
escalator or elevator. Try to do these things for a total of 30 minutes
Snacks are a great
way to refuel. Choose snacks from different food groups - a glass of
low-fat milk and a few graham crackers, an apple or celery sticks with
peanut butter and raisins, or some dry cereal. If you eat smart at other
meals, cookies, chips and candy are OK for occasional snacking.
Work up a sweat.
- when you’re breathing hard and sweating - help your heart pump
better, give you more energy and help you look and feel best. Start with
a warm-up that stretches your muscles. Include 20 minutes of aerobic
activity, such as running, jogging, or dancing. Follow-up with
activities that help make you stronger such as push-ups or lifting
weights. Then cool-down with more stretching and deep breathing.
Balance your food choices – don’t eat too much of any one thing.
You don’t have to
give up foods like hamburgers, french fries and ice cream to eat
healthy. You just have to be smart about how often and how much of them
you eat. Your body needs nutrients like protein, carbohydrates, fat and
many different vitamins and minerals such as vitamins C and A, iron and
calcium from a variety of foods. Balancing food choices from the Food
Guide Pyramid and checking out the Nutrition Facts Panel on food labels
will help you get all these nutrients.
Get fit with friends or family.
Being active is
much more fun with friends or family. Encourage others to join you and
plan one special physical activity event, like a bike ride or hiking,
with a group each week.
Eat more grains, fruits and vegetables.
These foods give
you carbohydrates for energy, plus vitamins, minerals and fiber.
Besides, they taste good! Try breads such as whole-wheat, bagels and
pita. Spaghetti and oatmeal are also in the grain group. Bananas,
strawberries and melons are some great tasting fruits. Try vegetables
raw, on a sandwich or salad.
Join in physical activities at school.
Whether you take a
physical education class or do other physical activities at school,
such as intramural sports, structures activities are a sure way to feel
good, look good and stay physically fit.
Foods aren’t good or bad.
A healthy eating
style is like a puzzle with many parts. Each part - or food - is
different. Some foods may have more fat, sugar or salt while others may
have more vitamins or fiber. There is a place for all these foods. What
makes a diet good or bad is how foods fit together. Balancing your
choices is important. Fit in a higher-fat food, like pepperoni pizza, at
dinner by choosing lower-fat foods at other meals. And don’t forget
about moderation. If two pieces of pizza fill you up, you don’t need a
Make healthy eating and physical activities fun!
Take advantage of
physical activities you and your friends enjoy doing together and eat
the foods you like. Be adventurous - try new sports, games and other
activities as well as new foods. You’ll grow stronger, play longer, and
look and feel better! Set realistic goals - don’t try changing too much