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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 November 15, 2019

            10 Real Reasons Why Breaking Bad Habits Is So Difficult

            10 Real Reasons Why Breaking Bad Habits Is So Difficult

            Bad habits expose us to suffering that is entirely avoidable. Unfortunately, these bad habits are difficult to break because they are 100% dependent on our mental and emotional state.

            Anything we do that can prove harmful to us is a bad habit – drinking, drugs, smoking, procrastination, poor communication are all examples of bad habits. These habits have negative effects on our physical, mental and emotional health.

            Humans are hardwired to respond to stimuli and to expect a consequence of any action. This is how habits are acquired: the brain expects to be rewarded a certain way under certain circumstances. How you initially responded to certain stimuli is how your brain will always remind you to behave when the same stimuli are experienced.

            If you visited the bar close to your office with colleagues every Friday, your brain will learn to send you a signal to stop there even when you are alone and eventually not just on Fridays. It will expect the reward of a drink after work every day, which can potentially lead to a drinking problem.

            Kicking negative behavior patterns and steering clear of them requires a lot of willpower and there are many reasons why breaking bad habits is so difficult.

            1. Lack of Awareness or Acceptance

            Breaking a bad habit is not possible if the person who has it is not aware that it is a bad one.

            Many people will not realize that their communication skills are poor or that their procrastination is affecting them negatively, or even that the drink they had as a nightcap has now increased to three.

            Awareness brings acceptance. Unless a person realizes on their own that a habit is bad, or someone manages to convince them of the same, there is very little chance of the habit being kicked.

            2. No Motivation

            Going through a divorce, not being able to cope with academics and falling into debt are instances that can bring a profound sense of failure with them. A person going through these times can fall into a cycle of negative thinking where the world is against them and nothing they can do will ever help, so they stop trying altogether.

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            This give-up attitude is a bad habit that just keeps coming around. Being in debt could make you feel like you are failing at maintaining your home, family and life in general.

            If you are looking to get out of a rut and feel motivated, take a look at this article: Why Is Internal Motivation So Powerful (And How to Find It)

            3. Underlying Psychological Conditions

            Psychological conditions such as depression and ADD can make it difficult to break bad habits.

            A depressed person may find it difficult to summon the energy to cook a healthy meal, resulting in food being ordered in or consumption of packaged foods. This could lead to eventually become a habit that adversely affects health and is difficult to overcome.

            A person with ADD may start to clean their house but get distracted soon after, leaving the task incomplete, eventually leading to a state where it is acceptable to live in a house that is untidy and dirty.

            The fear of missing out (FOMO) is very real to some people. Obsessively checking their social media and news sources, they may believe that not knowing of something as soon as it is published can be catastrophic to their social standing.

            4. Bad Habits Make Us Feel Good

            One of the reasons it is difficult to break habits is that a lot of them make us feel good.[1]

            We’ve all been there – the craving for a tub of ice cream after a breakup or a casual drag on a joint, never to be repeated until we miss how good it made us feel. We succumb to the craving for the pleasure felt while indulging in it, cementing it as a habit even while we are aware it isn’t good for us.

            Over-eating is a very common bad habit. Just another pack of crisps, a couple of candies, a large soda… none of these are needed by us. We want them because they give us comfort. They’re familiar, they taste good and we don’t even notice when we progress from just one extra slice of pizza to four.

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            You can read this article to learn more: We Do What We Know Is Bad for Us, Why?

            5. Upward Comparisons

            Comparisons are a bad habit that many of us have been exposed to since we were children. Parents might have compared us to siblings, teachers may have compared us to classmates, and bosses could compare us to past and present employees.

            The people who have developed the bad habit of comparing themselves to others have been given incorrect yardsticks for measurement from the start.

            These people will always find it difficult to break out of this bad habit because there will always be someone who has it better than they do: a better house, better car, better job, higher income and so on.

            6. No Alternative

            This is a real and valid reason why bad habits are hard to break. These habits could fulfill a need that may not be met any other way.

            Someone who has physical or psychological limitations such as a disability or social anxiety may find it hard to quit obsessive content consumption for better habits.

            Alternately, a perfectly healthy person may be unable to quit smoking because alternates are just not working out.

            Similarly, a person who bites their nails when anxious may be unable to relieve stress in any other socially accepted manner.

            7. Stress

            As mentioned above, anything that stresses us out can lead to adopting and cementing bad habits.

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            When a person is stressed about something, it is easy to give in to a bad habit because the mental resources required to fight them are not available.

            Stress plays such a huge role in this that we commonly find a person who had previously managed to kick a bad habit fall back into the old ways because they felt their stress couldn’t be managed any other way.

            8. Sense of Failure

            People looking to kick bad habits may feel a strong sense of failure because it’s just that difficult.

            Dropping a bad habit usually means changes in lifestyle that people may be unwilling to make, or these changes might not be easy to make in spite of the will to make them.

            Over-eaters need to empty their house of unhealthy food, resist the urge to order in and not pick up their standard grocery items from the store.

            Those who drink too much need to avoid the bars or even people who drink often.

            If such people slip even once with a glass of wine or a smoke or a bag of chips, they tend to be excessively harsh on themselves and feel like failures.

            9. The Need to Be All-New

            People who are looking to break bad habits feel they need to re-create themselves in order to break themselves of their bad habits, while the truth is the complete opposite.

            These people actually need to go back to who they were before they developed the bad habit.

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            10. Force of Habit

            Humans are creatures of habit and having familiar, comforting outcomes for daily triggers helps us maintain a sense of balance in our lives.

            Consider people who are used to lighting up a cigarette every time they talk on the phone or munching on crisps when watching TV. They will always associate a phone call with a puff on the cigarette and screen time with eating.

            These habits, though bad, are a source of comfort to them as is meeting with those people they indulge in these bad habits with.

            Final Thoughts

            These are the main reasons why bad habits may be difficult to break but it is important to remember that the task is not impossible.

            Do you have bad habits you want to kick? My article How to Break a Bad Habit (and Replace It With a Good One) gives you tips on well, how to kick bad habits while my other article How Long Does It Take to Break a Habit? Science Will Tell You gives realistic information on what to expect while you’re trying to quit them.

            There are many compassionate, positive and self-loving techniques to kick bad habits. The internet is rich in information regarding bad habits, their effects and how to overcome them, while professional help is always available for those who feel they need it.

            Featured photo credit: NORTHFOLK via unsplash.com

            Reference

            [1] After Skool: Why Do Bad Habits Feel SO GOOD?

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