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Cereal and Grains Are The Secret To A Long And Healthy Life, Science Says

Cereal and Grains Are The Secret To A Long And Healthy Life, Science Says

Of the five food groups experts recommend we eat daily – fruits, vegetables, dairy, protein, and grains – grains are probably the food group most of your calories come from. Bread, corn and types of cereals such as rice, wheat and oats all make up some of our favorite foods. Even some breakfast cereals start with wheat or corn and are manufactured to look and taste the way we’e used to.

Science has shown regular consumption of rice, oats and other grains has more health benefits than you thought. Let’s look at the facts.

Improved heart and digestive health

Regular consumption of fiber is great for both your cardiovascular and digestive system. Dietary fiber, found in foods like corn and whole wheat pasta, is one of the many benefits of consuming cereals regularly. Wild rice, for example, is good for heart health because of its high fiber content. It lowers our LDL (“bad”) cholesterol levels, which is good news for our hearts. It’s also good for bowel health and controlling blood sugar and keeps you fuller longer, which can reduce your risk of unintentionally overeating.

Decreased risk of disease

One key to living healthier is to do all you can to avoid developing chronic diseases like diabetes, obesity or cancer. According to the Whole Grains Council, studies have shown that eating cereals on a regular basis reduces our risk of developing type 2 diabetes by 21-30%. It has also been found to help reduce high blood pressure levels.

What else does the research tell us?

A 2015 study out of JAMA Internal Medicine concluded that higher intake of whole grains was associated with a lower mortality rate in both men and women. Which means your beloved whole wheat bread, oatmeal and rice should remain a definite dietary staple on your personal menu.

A study published in the Journal of the American College of Cardiology suggested that quality carbohydrates, such as cereals, can replace the use of saturated fats in daily caloric intake to reduce heart disease risk. So by eating fewer calories from butter or red meat and more from corn-based products and rice, your risk of heart failure goes down.

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How to incorporate more cereals into your diet

  • Use whole wheat flour instead of refined white flour when making homemade rolls, scones, pancakes or waffles for breakfast
  • Make soup with rice or barley instead of noodles
  • Snack on whole grain crackers, popcorn and pretzels
  • Choose whole grain bread when given the option at restaurants

Starting the day off with a healthy, nutritious meal is a foolproof way to put healthy eating habits at the top of your to-do list. Here is a delicious oatmeal recipe to start your journey toward a longer, healthier life.

BAKED OATMEAL

Prep time: 50 minutes

Servings: 8

Ingredients

3 cups rolled oats

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1 cup brown sugar

2 teaspoons ground cinnamon

2 teaspoons baking powder

1 teaspoon salt

1 cup redcued fat milk

2 eggs

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1/2 cup melted butter

2 teaspoons vanilla extract

Directions

Preheat oven to 350 degrees F.

In a large bowl, mix together all ingredients, adding them in the order in which they appear above. Spread the mixture into a 9×13-inch baking dish

Bake 40 minutes and serve hot.

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Serving this dish with your choice of toppings adds even more flavor and health benefits.

A balanced diet overall is what’s going to help you live longer, happier and healthier, but making sure you’re eating the right kinds of foods in each food group is even more important. Cereals, if consumed as often as possible from day to day, will help keep your heart beating, your digestive system moving and your blood sugar under control.

Keep eating those grains! Your health will thank you.

Featured photo credit: tracyshaun via flickr.com

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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