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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 January 3, 2020

            The 10 Essential Habits of Positive People

            The 10 Essential Habits of Positive People

            Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

            The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

            1. Positive people don’t confuse quitting with letting go.

            Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

             I will grant myself the ability to trust the healthy people in my life … 

            To set limits with, or let go of, the negative ones … 

            And to have the wisdom to know the DIFFERENCE!

             2.  Positive people don’t just have a good day – they make a good day.

            Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

            3. For the positive person, the past stays in the past.

            Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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            4. Show me a positive person and I can show you a grateful person.

            The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

            5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

            Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

            6. Positive people do not let their fears interfere with their lives!

            Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

            7. Positive people smile a lot!

            When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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            8. People who are positive are great communicators.

            They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

            9. Positive people realize that if you live long enough, there are times for great pain and sadness.

            One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

            10. Positive person are empowered people – they refuse to blame others and are not victims in life.

            Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

            How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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            I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

            Featured photo credit: Janaína Castelo Branco via flickr.com

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