Now that you’ve taken your free Diabetes Risk Test (if not, go to:, you’re ready to prepare a “treat” that includes ingredients that are anti-diabetes, antioxidants, and anti-inflammatory.

Blueberry Oatmeal Bake

Rich in antioxidants, blueberries’ dark purple color contain a phytonutrient known as anthocyanin which helps reduce LDL (bad) cholesterol. Anthocyanin also enhances the vitamin C content and helps strengthen cardiovascular health, cancer and diabetes among others.

Also rich in antioxidants, ginger has gingerols, a powerful anti-inflammatory compound. Ginger boosts the immune system and soothes the digestive system, especially important for people with diabetes since elevated blood sugar tends to impair digestion and lead to gastrointestinal complications.

Nuts help control glucose levels and improve the body’s response to insulin. Also rich in antioxidants, walnuts contain the healthy fats and promote cardiovascular health and weight loss.

Whole Grains (Oats and Barley)
Loaded with fiber, these complex carbohydrates break down slowly into glucose, keeping blood sugar levels at a manageable level. Whole grains also help fight against weight gain and obesity, both of which predispose you to diabetes. Oats are loaded with vitamins and minerals, and contain saponin which helps the pancreas regulate insulin production. And of all the grains, barley has the lowest glycemic index!

2 1/2 cups old fashioned oats
1/2 cup cooked barley
1/2 cup agave nectar
2 tsp baking powder
1/2 tsp salt
1 tsp ginger, freshly grated
2 egg whites
1 egg
1 1/4 cups almond milk
1/4 cup coconut oil
1 tsp vanilla extract
1 1/2 cups blueberries (fresh or frozen)
1/2 cup walnuts, chopped

1. Preheat oven to 350 degrees.
2. In a large bowl, combine the oats, barley baking powder and salt.
3. In a separate bowl, whisk the egg whites, egg, almond milk, coconut oil, ginger, agave nectar and vanilla.
4. Add wet ingredients to dry ingredients and stir until blended. Let stand for 5 minutes. Stir in blueberries and nuts.
5. Transfer to a 9 inch x 9 inch baking dish lightly coated with cooking spray. Bake, uncovered until top is lightly browned.

Serves: 9
Preparation time: 30 minutes
Cooking time: 35-40 minutes

Remember: By eating what you love AND making small substitutions like this one, you’re on your way to creating your own long-lasting style to staying fit and feeling great. And that’s what we do at Gourmet Fitness.

“Enjoy Healthy” in every aspect of your life
Michele Risa
Beyond Body Mind Spirit NYC

Author's Bio: 

Michele Risa is a Health Consultant with a B.A. from New York University and an M.A. from Columbia University. Risa has produced her own yoga TV show since 1998, has been a frequent radio guest, featured in MARCH Magazine showcasing female executives, and has co-authored a book, "Conscious Entrepreneurs: A Radical New Approach to Purpose, Passion & Profits", Winner of the National "Best Books 2008" Awards.

She has lectured at corporations such as Boeing, Viacom, and Forbes and produced a 6 month program at New York Stock Exchange where she reduced stress and lowered health care costs. Although the majority of Risa's clients are in NYC, she has conducted seminars as far West as California and as far East as Russia.

Her motto for healthy living is, "Find your personal formula for self love through body, mind, and spirit to create the life you want".