Oatmeal

5 Reasons You Should Eat Oatmeal Every Day

By Bonnie Taub-Dix, MA, RDN, CDN

Published Oct 28, 2014

 

Since October 29 is National Oatmeal Day, it’s a good time to point out that if you’re not eating oatmeal, here’s why you oat-to:

1. Oats contain both soluble and insoluble fiber. Soluble fibers form a viscous gel that helps to lower cholesterol and stabilize blood glucose levels. The insoluble fiber in oats helps provide a “moving” experience by curtailing constipation and improving intestinal health. What a delicious way to make your heart and colon smile.
2. Oats make an easy, balanced breakfast. One cup of cooked oatmeal contains about 150 calories, four grams of fiber (about half soluble and half insoluble), and six grams of protein. To boost protein further, my favorite way to eat oatmeal is with a swirl of almond butter nestled within. This powerful combo will keep you away from that mid-morning visit to the vending machine.
3. Oats provide important minerals. Nutrient-rich oatmeal contains thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron.
4. Oats are naturally gluten-free, but check with manufacturers to ensure that their products are not made using the same equipment as other potentially contaminating grains. (Always purchase gluten-free products from reputable companies and read food labels carefully.)
5. Oats could help you control your weight by keeping you feeling fuller longer. Sadly, carbs are often shunned and feared by those looking to drop a few pounds, yet choosing whole grains could squash hunger and simultaneously provide that pleasant “ahhhh” feeling carb-lovers crave. But, as with any other food, be mindful of portion sizes.

http://www.everydayhealth.com/columns/bonnie-taub-dix-nutrition-intuition/reasons-why-you-should-eat-oatmeal-every-day/?pos=1&xid=nl_EverydayHealthDietandNutrition_20150514

Vitamin D -deficiency

Vitamin D is actually a steroid released in your body when you are exposed to sunlight. Vitamin D is not designed to be obtained or boosted through diet, so watch out for products claiming to be right in vitamin D, because chances are – it’s a sales gimmick. One of the worst offenders of said sales gimmick is milk, leading people to believe they are obtaining healthy levels of vitamin D, when they aren;t.

According to one of the leading vitamin D researchers, Dr. Michael Holick: “The Centers for Disease Control and Prevention (CDC) reported that 32 percent of children and adults throughout the US were vitamin D deficient — and this is grossly underestimated as they used vitamin D levels that were not consistent with optimal health.”

7 Signs You May Be Vitamin D Deficient
The only way to know for sure if you’re vitamin D deficient is via blood testing. However, there are some signs and symptoms to be aware of as well. If any of the following apply to you, you should get your vitamin D levels tested sooner rather than later.

1. You Have Darker Skin
African Americans are at greater risk of vitamin D deficiency, because if you have dark skin, you may need as much as 10 times more sun exposure to produce the same amount of vitamin D as a person with pale skin!

As Dr. Holick explained, your skin pigment acts as a natural sunscreen, so the more pigment you have, the more time you’ll need to spend in the sun to make adequate amounts of vitamin D.

2. You Feel “Blue”
Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. In 2006, scientists evaluated the effects of vitamin D on the mental health of 80 elderly patients and found those with the lowest levels of vitamin D were 11 times more prone to be depressed than those who received healthy doses

3. You’re 50 or Older
As mentioned, as you get older your skin doesn’t make as much vitamin D in response to sun exposure. At the same time, your kidneys become less efficient at converting vitamin D into the form used by your body and older adults tend to spend more time indoors (i.e. getting even less sun exposure and therefore vitamin D).
4. You’re Overweight or Obese (or Have a Higher Muscle Mass)
Vitamin D is a fat-soluble, hormone-like vitamin, which means body fat acts as a “sink” by collecting it. If you’re overweight or obese, you’re therefore likely going to need more vitamin D than a slimmer person — and the same holds true for people with higher body weights due to muscle mass.
5. Your Bones Ache
According to Dr. Holick, many who see their doctor for aches and pains, especially in combination with fatigue, end up being misdiagnosed as having fibromyalgia or chronic fatigue syndrome.
“Many of these symptoms are classic signs of vitamin D deficiency osteomalacia, which is different from the vitamin D deficiency that causes osteoporosis in adults,” he says. “What’s happening is that the vitamin D deficiency causes a defect in putting calcium into the collagen matrix into your skeleton. As a result, you have throbbing, aching bone pain.”
6. Head Sweating
According to Dr. Holick, one of the first, classic signs of vitamin D deficiency is a sweaty head. In fact, physicians used to ask new mothers about head sweating in their newborns for this very reason. Excessive sweating in newborns due to neuromuscular irritability is still described as a common, early symptom of vitamin D deficiency.
7. You Have Gut Trouble
Remember, vitamin D is a fat-soluble vitamin, which means if you have a gastrointestinal condition that affects your ability to absorb fat, you may have lower absorption of fat-soluble vitamins like vitamin D as well. This includes gut conditions like Crohn’s, celiac and non-celiac gluten sensitivity, and inflammatory bowel disease.

http://buynongmoseeds.com/7-signs-you-may-have-a-vitamin-d-deficiency/

What’s Your Tummy Type?

http://positivemed.com/2014/06/16/whats-tummy-type/

1

1- The Spare Tire
Those with the spare tire usually lead sedentary lives, often with desk jobs, they are also more tempted by sugary foods. According to James this is one of the easiest tummy problems that can be eliminated. Not enough exercise and munching on the wrong foods cause the spare tire. Stay away from sugar and refined carbohydrates like biscuits, white bread, pasta, rice, and cakes. Start exercising more. If you don’t adopt these habits you are more likely to be overweight with excess fat on your legs and hips.
–> Makeover plan:

• Stop drinking alcohol, James says, “Alcohol is a fat bomb for the tummy — pure sugar which goes straight to your waist and stops burning all other fat until the booze has been processed.” If you want a flat belly you must cut out alcohol.
• 2 weeks after you stop drinking check your diet. Eat healthier and exercise more. Avoid low-fat or fat-free foods as these products are packed with chemicals, refined sugar, salt, and preservatives to add flavor.
• Start your day by eating eggs, smoked salmon, grilled chicken, and vegetables. Don’t hesitate to enjoy good fats in avocados, nuts, and oily fish as they help your body burn midriff fat resulting in a flat tummy.
• Exercise, go on brisk walks, do lunges, squats, and dips at home. You don’t need a gym.

• 2- The Little Pooch

This tummy type happens to women who are busy with their families and/or have demanding careers. Even if they go to the gym they usually stick to the same foods and exercise. These foods can keep you slim but leave you with a little pooch. Avoid doing excess crunches and using gym items like ab-rollers as it puts pressure on the hip flexors and lower back which causes your tummy muscles to protrude and your tummy stick out.
–> Makeover Plan:
1. First treat digestion problems like inflammation, bloating, and constipation with ample nutrition and fiber. These make tummy pooch worse. Start eating green leafy vegetables, and whole grains for adequate fiber.
2. If you are doing sit-ups do them the right way, when done incorrectly it can increase your lower back curve and give rise to tummy pooch. Swap sit-ups for planks, lie face down on a mat resting on your forearms. Push yourself up rising onto your toes and elbows so that your body lies parallel to the floor from head to heels. Start with 10 seconds and build up to 1 minute.
3. Some women believe lifting weights will bulk them up, but the opposite is true. By using weights you can burn a good amount of fat in a short time. Use them during exercise like squats or lunges.
Tip: Drink plenty of water and eat foods that are easy to digest like green vegetables and lighter protein like fish and chicken.
3. The Stress Tummy
People with stressed tummy are often over-achievers and are susceptible to digestive conditions like irritable bowel syndrome (IBS), which can cause bloating and make your tummy look bigger. You can easily identify a stress tummy with weight lying specifically to the front of the midriff and the umbilical area, when you touch them they are hard instead of soft.
Avoid skipping meals, especially breakfast, and stop excess caffeine. Avoid junk foods for the sake of your tummy.
–> Makeover Plan:
1. Improve your sleeping habits, go to bed earlier and sleep sound. Often those with stressed tummy have poor sleeping habits. Healthy sleep produces hormones that regulate appetite and metabolism.
2. Fight exhaustion and stress by practicing deep breathing, meditation, and/or long baths before you go to bed to improve your sleep. Limit your coffee to 2 cups a day.
3. Practice yoga and go for long walks to strengthen your immune system. Avoid excessive cardio that increases cortisol levels.
4. Eat foods rich in magnesium. Magnesium helps soothe a stressed body. Dark green leafy vegetables and Brazil nuts are good sources.
4. The Bloated Tummy
These bellies are usually flat in the morning but as the day passes they swell up due to gas and indigestion. Bloating can affect slim and overweight women and is often caused by food intolerances and allergies or sluggish bowels as a result of poor diet.
Stop eating foods you feel you have an intolerance for.
–> Makeover Plan:
1. The most common intolerances are wheat and gluten products like pasta, pizza, bread, pastries, cakes, and cereals. Processed dairy products like cheese, butter, and milk and yeast in bread and beer should be eliminated. Gluten can inflame your stomach and make it look bigger.
2. Eat a regular breakfast and make it the biggest meal of the day, this is when your digestion process is at its peak. Avoid eating late at night which causes bloating. Chew your food well and drink enough water to keep your digestive system healthy.
Tip: Breathing is the best technique for this type of tummy. In the morning lie on your back and relax, breathe deeply into your stomach at least 10 times. Go for a walk after your meal.
5. The Mummy Tummy
The mummy tummy usually belongs to women who have given birth in the last few years and are typical mommies, who lack time for themselves. James states, “After giving birth, the uterus drops and is much heavier than it was pre-pregnancy.” Your tummy takes at least 6 weeks to return to its usual size, so don’t try too hard to get it back before then.
You may need to increase blood flow and strengthen loose muscles. Avoid harsh exercise for 2-3 months after pregnancy, take a break!
–> Makeover Plan:
1. Take fish oil or other sources of omega-3 acids which turn on fat-burning hormones and turn off the fat-storing ones.
2. Increase good fats found in nuts, vegetable oils, and olives. They help burn fat and increase absorption of vitamins and nutrients. It will also help combat fatigue, good news for tired moms!
3. Try gentle pelvic floor exercises, they will flatten your tummy from the inside out. Squeeze and clench your pelvic floor muscles 15-20 times, 5 times a day.
4. Avoid crunches, they are the worst thing you can do post-pregnancy. Practice deep breathing exercises to flatten your tummy.  Take a deep abdominal breath then exhale slowly while doing pelvic exercises.
Tip: Go for power naps during the day, use blackout blinds while you sleep.  Stretch before bed to restore sleep hormones and boost fat-burning.

Sugar

5 Things That Happen When You Quit Eating Sugar

First, let’s set the record straight by saying that sugar in and of itself isn’t evil, per se. It occurs naturally in plenty of foods, including fruits and milk. With that being said, adding excess sugar to your dietary intake simply isn’t necessary. In fact, you’ll notice numerous positive things happen when you decide to quit sugar for life. Although people living in the Western world have been trained to desire sugary treats, as well as foods that include copious amounts of sugar for flavoring, we certainly don’t need it. If you stop eating anything but naturally occurring sugars, you’ll notice that 5 very distinctive things will happen.
  1. Your Energy Will Improve Ironically, many of us have a tendency to reach for sugar-filled items, including so-calledenergy drinks and caffeinated beverages, when we’re tired. Yet without all the sugar, we’re guaranteed to have a higher energy level naturally. In other words, all that sugar is blocking our body’s ability to keep our energy stores at maximal levels. Plus, there will be no up-and-down with your blood sugar, so afternoon crashes will become an experience of the past.
  2. Your Weight Will Stabilize; Sugar makes you crave more sugar, and we’re not just talking about sugar in its raw form. Let’s face it: most sugar comes in high-fat and/or high-carb foods that have been processed or at least contain tons of unwanted ingredients. There is, of course, the exception of fruit, which are nearly all sugar. By going on a sugar detox, your body will not be subjected to the need to deal with all those additional calories. You won’t feel hungry, and you’ll end up losing weight – or at least not seeing the scale fluctuate as dramatically.
  3. Your Intestines and Colon Will Perform More Efficiently If your insides could tell you what they wanted on a daily basis, they would say lots of fiber and a minimum amount of tough-to-digest, impure foods. When you remove sugar, you’re enabling your tummy and bowels to reset their abilities to process what you’ve eaten. You may even find that you go to the bathroom more often … this is a good thing. It means everything is getting back to a normal routine.
  4. You’ll Stop Wanting Sugar It’s a fact: sugar begets sugar. After you rid it from your food regimen, you’ll slowly begin to lose the desire to eat anything with sugar in it. Fruits will taste plenty sweet, and if you do take a bite of a cake or pie, you’ll be shocked at how overpowering and overly sweet it seems.
  5. Your Skin Will Look Healthier Have you noticed that you can’t seem to crack the case on why your acne appears and disappears despite all the creams, potions, and ointments you’re using? It may be that sugar is hurting your skin from the inside out. Many people report that their skin feels and looks healthier after they stop giving in to sugar’s pull.

eatlocalgrown.com

Quinoa

How to cook fluffy Quinoa

 

Organic Quinoa Grain

• Organic ancient grain that makes a great substitute for rice.
• Good source of protein and fiber.
• Always Made Without Dairy, Wheat, Soy, Nuts, or Eggs.
• Produced in a dedicated gluten-free, allergy-friendly facility.

Referred to by the ancient Incans as “the mother of all grains”, Quinoa (along with buckwheat and amaranth) is one of the few plant sources to offer a complete set of amino acids, making it a rare plant source of complete protein. It’s naturally gluten-free and a good source of protein and fiber.

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Suggested Usage

Living Now™ Organic Quinoa is a good substitute for rice in recipes, and is often used in soups, stews, and casseroles.
It has a mild, delicate flavor that’s slightly nutty, making it a popular addition to many vegetarian recipes. Sprinkle on your favorite salad for an extra burst of flavor and nutrition!
Preparation Instructions

**Note for 1 cup of Quinoa you will need 2 cups of water or stock

1) Place Quinoa in a mesh strainer and rinse under cold water.
2) Place water or stock into a saucepan and bring to a boil.
3) Add quinoa and turn heat on low.
4) Cover the pot and allow for the quinoa to cook for a minimum of 15 minutes or when the liquid is absorbed.
5) When quinoa is ready, remove from saucepan and fluff with fork.
6) Serve and enjoy!

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Nutrition Facts

Serving Size

: 1/4 Cup (46 g)

Servings Per Container

: about 10

	Amount Per Serving	% Daily Value*
Calories Calories from Fat	170 25
Total Fat	2.5g	4%
Saturated Fat	0g	0%
Trans Fat	0g
Cholesterol	0mg	0%
Sodium	0mg	0%
Total Carbohydrate	30g	10%
Dietary Fiber	3g	12%
Sugars	0g
Protein	7g	14%
Vitamin A Vitamin C		0%
Calcium Iron *		2%
* Percent Daily Values are based on 2,000 calorie diet. † Daily Value not established.

Other Ingredients:
Organic Whole Grain Quinoa.
Living Now is more than just a brand of great-tasting gluten-free foods - it’s a way of life for anyone with food sensitivities. This premium line was developed to provide wholesome, healthy foods bursting with flavor and made without gluten and major common allergens including wheat, nuts, soy, dairy, eggs, and shellfish. Living Now is produced in a dedicated, allergy-friendly facility and is GMO-free with no artificial flavors, colors, or preservatives. With Living Now eating is safe, fun, and satisfying again!

 

Here's how to do it right:

1. Rinse off the quinoa. Dump 1 cup of quinoa into cold water and use your hands to stir it around.
2. Drain the quinoa.
3. Place it in a small sauce pan and toast it until the water has evaporated until the quinoa will start to pop and it will start to smell nutty.
4. Add 1 1/2 cups of water instead of 2 cups as most packages will suggest so you avoid mushy quinoa.
5. Add a 1/4 teaspoon of kosher salt. Stir.
6. Bring water to a boil.
7. Reduce heat and cover the pot.
8. Cook for about 15-20 minutes until water has absorbed.
9. Gently fluff the quinoa.

Untapped-poem by Ashlee Haze

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Healthy Smoothies



Smoothies are all the rage these days when it comes to living healthier. And no, we’re not talking about the smoothies that you order at your local fast food joint. If you’re not careful, they can be a lot more fattening than beneficial. When it comes to making the perfect smoothie, you’re definitely going to want to stay tuned for these smart tips! http://blackdoctor.org/453183/how-to-make-healthier-smoothies/

Do’s

• Start out with a great base – either liquid or semi-liquid.
• Stick with fresh fruits (frozen works fine as well).
• Throw in a few leafy greens e.g., spinach for extra vitamins and nutrients.
• Add a high-quality protein powder.
• Use flax seeds and oil and/or chia seeds to improve digestion.
• Measure your ingredients – fruits and vegetables have calories too and they can easily add up when you’re making a smoothie.
• Be careful when incorporating dairy products – organic coconut milk and almond milk are great alternatives.
• Chop all your fruits and veggies before throwing them in the blender.
• Use water or small ice cubes.
• Add herbs and spices, including cinnamon, nutmeg, mint and basil.
• Add avocado, Greek/organic yogurt or coconut oil for a smoother, creamier texture.

Don’ts
Stay away from the following:

• Fruit juices
• Canned fruit
• Whole milk
• Ice cream and sherbet
• Chocolate syrup
• Flavored yogurt
• Honey
• Peanut butter
• Artificial sweeteners

Smoothies can be a fun and easy way to lose weight, but it’s important to not go overboard. As a rule of thumb, the fewer ingredients you use, the better.