FAMILY & CHILDREN'S COUNSELING SERVICES, INC.
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Can therapy Help Me?
Picture

21 Days of Delicious, Healthy Oatmeal

Oatmeal is perhaps one of the healthiest foods we can eat.  It helps us feel satisfied longer, keeps glucose (blood-sugar) levels in check and lower bad cholesterol.  It is high in fiber and low in fat.  It's inexpensive and can be prepared in a variety of ways.  No wonder oatmeal has been categorized into the "power foods" group.

But let's be honest.  Oatmeal can get a bit boring if we don't know how to dazzle it up. Here are some recipes to allow us to get all of those wonderful benefits listed above, yet avoid BOS, Boring Oatmeal Syndrome, a devastating condition where one loses all desire for oatmeal. We are going to solve that problem now by adding some variety and excitement.  (You can tell your friends you're sowing your wild oats.)

Make sure you eat a protein with your oatmeal everyday.  You can choose from items such as eggs, nuts, meat, or protein powder.

Choose old fashioned or steel cut oats over the quick cooking kind for the most health benefit.  Try not to use the little packets.  And, by all means, avoid the high-sugar/ flavored packets. Those just defeat the purpose!

All recipes are based on 1/2 cup uncooked oats plus 1 cup water, except where indicated. The typical "oatmeal beginner" wants more sweetness than these recipes reflect.  If this applies to you, try using honey, agave or pure maple syrup to start.  As you wean your taste buds off of sugary foods, you will need less and less sweetener for your oatmeal (and for your other foods, as well).

Day 1- Ginger Snap
1/2 - 1 tsp. Cinnamon
1/4 - 1/2 tsp. Ginger

Day 2- Blueberry Cream
1/4 c. Blueberries
1 tsp. Vanilla

Day 3- Don't Knock Over My Apple Cart
1/2 med. Apple, chopped (cooked in with oatmeal)
1/2 - 1 tsp. Cinnamon

Day 4- Banana Cream
1/2 med. Banana, sliced
1 tsp. Vanilla

Day 5- Oatmeal Blueberry Pancake 
1/2 cup uncooked oatmeal
1 egg
water
Mix ingredients to create a pancake batter and let sit for 3-5 minutes. Cook in a pan covered with non-fat spray or coconut oil.  Top with fresh berries.

Day 6- Peaches and Cream
1/2 med. Peach, sliced (or no sugar added cup-o-fruit- replace some of the cooking water with the fruit juice so your oatmeal is too watery)
1 tsp. Vanilla

Day 7- Pumpkin Spice 
1/4 - 1/2 cup unsweetened Canned Pumpkin
1/2 - 1 tsp. All Spice

Day 8- Apple Fritter 
1/2 cup uncooked oatmeal
1 egg
water
one apple, diced and cooked with cinnamon until tender

Mix first three ingredients to create a pancake batter and let sit for 3-5 minutes. Cook in a pan covered with non-fat spray or coconut oil.  Top with cooked apples.

Day 8- Banana Nut Bread
1/2 med. Banana, sliced
1 tsp. Vanilla 
1/2 - 1 tsp. Cinnamon
1/4 c. Walnuts

Day 9- Oatmeal Cookie
1/2 - 1 tsp. Cinnamon
1 tsp. Vanilla
1/4 c. Raisins
1/4 c. Walnuts

Day 10- Pecan Pie
1/2 - 1 tsp. Cinnamon
1 tsp. Vanilla
1/4 c. Pecans
1 teaspoons real maple syrup

Day 11- Orange- Blueberry 
1 individual serving cup of no sugar added mandarins, drained (or replace some of the cooking water with the mandarin juice)
1/4 c. blueberries

Day 12-Zango-Mango
1/4 c. Mango, diced
2 tsp. unsweetened Coconut flakes

Day 13- Peanut Butter Cookie
1/2 c. Peanut Butter
1 tsp. Vanilla

Day 14- Berry Bonanza
1/4 c. Blackberries
1/4 c. Blueberries
1/4 c. Raspberries

Day 15- Tropical Treat
1/4 c. Pineapple, diced and drained
1/4 med. sliced banana
2 tsp. unsweetened Coconut flakes

Day 16- Berry Delicious
1/4 c. Dried Cranberries
1/4 c. Blueberries
2 tsp. unsweetened Coconut flakes

Day 17- Pina Colada
1/4 c. Pineapple, diced and drained
1/4 c. Coconut milk or unsweetened flakes

Day 18- Banana Berry
1/4 med. Banana, sliced
1/4 c. Raspberries

Day 19- Carmel Banana 
1/4 tsp. Caramel flavoring
1/4 med. Banana, sliced
1/4 c. Pecans

Day 20- Orange- Berry Crunch
1/4 tsp. (or less) Orange extract or grated orange peel
1/4 c. Dried Cranberries
1/4 c. Almonds

Day 21- Try your own creation!
Mix and match any of the ingredients above- or any other ingredients you love. 

Yum!

Want more? Try out the FREE online New You LifeStyle Guide for healthy changes and perhaps even weight loss!
​
This information should not serve as a replacement for professional nutritional advice or therapy.  Please contact your doctor and/or visit the Can Therapy Help Me page for more information.

HELPING FAMILIES HEAL, PLAY AND LOVE!


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After hours and weekends by appointment 

Telephone

800-430-4490
or go to Meet Us for individual direct contact

Email

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Various legal disclaimers: The persons depicted on this site are models.  Photos do not represent or guarantee results.  Contact for service areas.  This site uses cookies. Your use of this site implies your agreement to the use of cookies. See Privacy Policy for more information.  California residents see the California Consumer Privacy Act.

FCCS is directed by Melinda Haynes, MA, California LMFT 102308.  Oklahoma LMFT 1153. North Carolina LMFT 2143.

We provide therapy for various trauma issues including absent parent, parent in prison, violence, witnessing violence, domestic violence, tragedy, murder,, witness to murder, grief, loss,, death, friend killed, violence in neighborhood, fear, first responder, vicarious trauma, nightmares, panic.

​The National Supervised Visitation online training program is a subsidiary of FCCS and can be found at 
https://www.SupervisedVisitationTraining.com.  Professional consulting for mental and behavioral health professionals is available at www.MelindaHaynes.com.  



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  • Home
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    • Contact >
      • Referral Request
      • Satisfaction Survey
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    • Folletos en espanol
    • Who We Are >
      • What is a Trainee, Associate
    • What We Do
    • Meet Our Team >
      • Bryony Hottendorf - Human Resources Assistant
      • Roxanna Taylor- Supervised Visitation Monitor
      • Roxanna Taylor- General Assistant Therapy Program
      • Leslie Martinez Supervised Visitation Monitor
      • Kasandra Estrada
      • Erica Washington, MSW, ACSW Associate Clinical Social Worker 95523
      • Tiffany Runge, AMFT 112914
      • Emily Medina, MS, LMFT 134196
      • Tyree Griffith MS APCC 7863
      • Lizvet Garcia Therapist Trainee
      • Julianna Hopkins Therapist Trainee
      • Lizbeth Brito Therapist Trainee >
        • Lizbeth Brito aprendiz de terapeuta
      • Katie Servin Therapist Trainee >
        • Katie Servin ASL Therapist Trainee
      • Amber McGuire Therapist Trainee
      • Melinda Haynes, MA, LMFT. Executive Director
    • Our History
    • As Seen On
    • Trauma-Informed
    • Mission Vision Philosophy
    • Values
  • Services
    • Coaching >
      • Reunification Coaching
      • Co-Parenting | Parallel Parenting Coaching
      • Parent Skills Coaching
      • Kids Behavior Coaching
    • Therapy or Counseling >
      • Family Therapy
      • Child Therapy
      • Teen Therapy
      • Reunification Therapy
      • Co-Parenting Therapy
      • LGBTQAI+ Counseling
      • Christian Counseling
      • Foster /Kinship
      • Post-Adoption
      • Family Maintenance
      • EPIC Family
    • Types of Therapy >
      • Online Therapy >
        • Online Therapy- Questions and Answers
      • Cognitive-Behavioral (CBT)
      • Play Therapy
      • Play Therapy for Adults
      • Multi-Sensory Integration
      • Parent-Child Therpay
      • Experiential Therapy
      • REBT
      • EMDR
      • School Based Family Counseling >
        • For Schools and Districts- PBIS Partners
      • E-Motion >
        • Movement- Stored Trauma Therapy
      • Mindfulness
    • Supervised Visitation >
      • Online Visits
      • Getting Started
      • Facilitated Visitation
      • Monitored Exchange
    • Family Preservation
    • Groups >
      • Confident Kids
      • Productive Parenting
    • Daycare / School- Based Services
    • Associate Clinical Supervision
    • Workshops
    • Online Learning Center >
      • Become a Supervised Visitation Monitor
    • PBIS Partners >
      • Why Do We Have Empty Chairs?
      • Signs A Student May Benefit
      • Why Should My School Collaborate with FCCS?
      • School-Based Services May Include
  • Insurance / Fees
    • Insurance Accepted >
      • Anthem Blue Cross Medi-Cal
      • TriCare
      • Health Net
      • California Health and Wellness
      • Cigna
      • aetna
      • Molina
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      • Kaiser
      • Victim-Witness
      • Cash Pay
      • Important Note About Insurance
    • Superbills
    • Reduced Fee Therapy
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    • Recommended Reading
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    • Weight Management >
      • Why We Develop Bad Habits
      • Diets Don't Work
      • Mapping Out Success
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      • Making New Habits
      • Creating Staying Power
    • Can We Talk?
    • Life On Their Terms >
      • Is My Partner Abusive?
      • The Cycle of Violence
      • Dangers of Staying
      • Healing From an Abusive Relationship
    • What is a Treatment Plan?
    • Of Caterpillars and Courage
    • LifeStyle Wellbeing- Creating a New You
  • Career Center
    • What We Offer
    • Practicum Site - Healthcare Administrator
    • Practicum Site - Therapist Trainee
    • Now Hiring Therapist Associate >
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    • Now Hiring Community Based Therapist
    • Now Hiring Family Support Specialist
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