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Amazing Benefits Of Oats (+5 Refreshing Recipes)

Amazing Benefits Of Oats (+5 Refreshing Recipes)

When most people think of oats, they may first picture something less than appetizing: instant oatmeal, flavorless granola, or bland “diet” food. If this all you think of, you are definitely doing it wrong. With the right recipe, oats are not only delicious and easy to prepare, but they also provide incredible health benefits. Check out five proven health benefits of oats that will convince you to give this classic ingredient another chance.

1. Oats lower your levels of bad cholesterol.

Oats have about a 5% concentration of beta-glucans, a naturally occurring type of dietary fiber. Scientific studies about foods with high beta-glucans have shown that they keep your intestines from absorbing too much LDL (“bad”) cholesterol, promote healthy liver function, and turn your gut bacteria into fatty acids that contribute to a healthy cholesterol level. Most people don’t know that steel-cut oats are the best kind of oats to eat to get these LDL cholesterol-lowering effects.

2. Oats reduce heart attacks, strokes, and hypertension.

Oats contain a high amount of magnesium, an important mineral in hundreds of processes in the body. Magnesium can lower instances of heart attack and stroke by promoting normal blood flow and a healthy blood pressure level. A 2002 study indicates that eating whole oat cereals every day reduces both systolic and diastolic blood pressure levels and improves the body’s insulin response in just six weeks.

3. Oats provide a healthy, plant-based source of protein.

Compared to other grains, oats provide the healthiest balance of proteins, fatty acids, and amino acids. In fact, just one half-cup serving of oats can provide almost 15% of your daily protein needs. Oats are a wonderful way to be sure you get enough protein, particularly for vegetarians and vegans. With 2015 research indicating that red meat causes cancer, oats are the perfect protein alternative for anyone who wants to be healthier.

4. Oats can help you lose weight.

Did you know that oats have more fiber than any other grain? The high soluble fiber content of oats aids in the digestion process and helps you feel more full. A recent study on satiety—the feeling of being full—reveals that oats, specifically in the form of oatmeal, make people feel significantly fuller than other types of foods. This longer-lasting feeling of fullness helps dieters consume fewer calories overall. And the best part? You get all the other health benefits of oats, too!

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5. Oats lower the risk for certain types of cancer.

Several studies have connected diets high in natural fiber with lower rates of colorectal cancer. Researchers have found that people who regularly eat fiber-rich foods have a lower rate of developing colorectal tumors. Though science has not yet definitively proven that fibrous foods prevent colorectal cancer, it is clear that foods like oats contribute to a healthier colon. Because they help with weight maintenance and loss, high-fiber foods like oats lower the risk of cancers that are associated with obesity.

Easy Ways to Incorporate the Benefits of Oats into Your Diet

Now that you know the proven health benefits of oats, you may be wondering how you can add them into your diet. With the five recipes below, you can easily add a healthy serving of oats into your daily routine. Adjust the ingredient amounts as necessary, or make extra to share with friends and family.

Oat bran muffins

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    Required ingredients: oat bran, brown sugar, all-purpose flour, baking powder, baking soda, salt, eggs, applesauce, vegetable oil

    These muffins are effortless to make, and the applesauce adds a hint of natural sweetness. Blend all of the ingredients together and bake in a muffin pan for 15 minutes. Mix in cinnamon or nutmeg, or add them to the top right before baking, for a spiced twist.

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    Sunshine morning muesli

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      Required ingredients: rolled oats, oat bran, dried fruit and nuts of your choice, cinnamon, yogurt, milk

      For those who may not like to bake, here’s an easy and healthful recipe for breakfast. Mix together the yogurt, oats, oat bran, dried fruits, and cinnamon in a large bowl. Place in the fridge overnight. Before eating, pour a small amount of milk over your bowl, and add any nuts or seeds you like.

      Healthy banana cookies

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        Required ingredients: rolled oats, bananas, dates, vegetable oil, vanilla extract

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        This recipe takes less than an hour, and the cookies are a healthy alternative to a sugar-rich dessert. While the oven is heating, mash the bananas with the other ingredients. Use a spoon to place drops on a cookie sheet, and bake for 20 minutes.

        Light oat bread

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          Required ingredients: water, margarine or butter, salt, flour, rolled oats, brown sugar, active dry yeast

          If you have a bread machine, this recipe is a breeze. Simply add the ingredients to your machine’s bread pan according to the manufacturer’s recommended instructions. Cook the bread on the light setting, and enjoy!

          Slow cooker oats

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          Slow Cooker Oats pic
            Required ingredients:

            steel oats, water, peeled and chopped apples, raisins, butter, cinnamon, brown sugar, vanilla extract

            This is an incredibly easy recipe, so it’s great for people on the go. Just throw all the ingredients into the slow cooker and cook on low for six to eight hours. For extra nutrition, add your favorite fruit right before eating. The steel-cut oats make this recipe especially heart-healthy.

            Craving more healthy recipes? Add some oats to these five smoothie recipes for an extra health boost!

            Photo credits: Steel cut oats, banana oat bars, banana oat blueberry biscuits, breakfast porridge, no knead oat bread! via Flickr

            Featured photo credit: Vladislav Nosik via shutterstock.com

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            Last Updated on March 13, 2019

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            Have you gotten into a rut before? Or are you in a rut right now?

            You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

            1. Work on the small tasks.

            When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

            Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

            2. Take a break from your work desk.

            Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

            Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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            3. Upgrade yourself

            Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

            4. Talk to a friend.

            Talk to someone and get your mind off work for a while.

            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

            5. Forget about trying to be perfect.

            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

            Just start small. Do what you can, at your own pace. Let yourself make mistakes.

            Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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            6. Paint a vision to work towards.

            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

            Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

            7. Read a book (or blog).

            The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

            Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

            Check out the best selling books; those are generally packed with great wisdom.

            8. Have a quick nap.

            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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            9. Remember why you are doing this.

            Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

            What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

            10. Find some competition.

            Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

            Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

            11. Go exercise.

            Since you are not making headway at work, might as well spend the time shaping yourself up.

            Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

            As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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            Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

            12. Take a good break.

            Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

            Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

            Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

            Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

            More Resources About Getting out of a Rut

            Featured photo credit: Joshua Earle via unsplash.com

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