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Think That Corn Flakes Are Healthy Options? Then You Should Read This

Think That Corn Flakes Are Healthy Options? Then You Should Read This

You know the routine: wake up, take a shower, grab a bowl, a spoon, and a box of corn flakes. Sound familiar? Well, I have news for you. If you’re eating those corn flakes because you think they’re a healthy breakfast option, you may as well be eating chocolate cake.

Corn Flakes Are Not That Healthy

Corn flakes are far from the healthiest breakfast cereal. Actually, they are a refined carbohydrate. This means that the most nutritious part of the grain and its fiber have been removed. But, fiber is exactly what we should be adding to our diet! Because refined carbohydrates have had all of their vitamins and minerals removed, they are considered empty calories. That’s right, you’ve been starting your day on empty calories.

Do you find yourself hungry again before it’s time for lunch? That’s because your body is digesting the corn flakes too quickly which causes a sharp increase in your blood sugar level. The increased blood sugar leads to increased insulin production as well.

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Because of this, corn flakes are considered a high glycemic food, as are most refined carbohydrates. High glycemic foods have been linked to obesity because the feeling of constant hunger leads to overeating. In addition to obesity, consuming refined carbohydrates has been connected to type 2 diabetes, heart disease, and stroke.

A Healthier Alternative: Bran Flakes (Whole Grain) Instead Of Corn Flakes (“White Grain”)

Want a healthy alternative? Try bran flakes instead. Not convinced? Take a look at this picture:

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whole-vs-refined-grains
    Infographic source

    Just a quick glance and you can see that bran flakes, a whole grain, offer more than corn flakes, a “white grain”.

    What is Bran Actually?

    Bran is the outer part of a wheat kernel and is usually discarded during the refining process. It is considered a whole grain and is rich in fiber, vitamins, healthy fats, minerals, and antioxidants. Its high nutritional value and fiber-rich layer means you feel full longer. This is because your body digests this complex carbohydrate more slowly, which prevents the surge in blood sugar levels and insulin production.

    The Benefits of Bran

    It Boosts Your Digestion

    As previously mentioned, bran flakes are full of fiber. Just one serving gives you around 20% of the daily recommended intake. Your body needs all of that fiber to maintain healthy digestion and prevent constipation. Because the fiber slows down digestion, bran flakes can keep you feeling full for longer in the mornings.

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    It Keeps You From Getting Hungry So Easily

    Even though bran flakes keep you from getting hungry before lunchtime, one serving actually has less calories than corn flakes. Lower calorie intake and feeling full for longer have the added benefit of weight loss.

    It Contains More Vitamins And Minerals

    Bran also contains more vitamins and minerals than corn flakes. Some of the minerals found in this morning bowl of cereal include zinc, copper, manganese, iron, calcium, and magnesium. Additionally, bran contains vitamins like A, B1, B2, B3, B6, D, and E.

    It Lowers Cholesterol Levels

    Consuming dietary fiber has also been linked to lowering cholesterol levels. High cholesterol leads to clogged arteries, which can cause stroke and even heart attack. So, eating bran flakes instead of corn flakes has the additional benefit of reducing your risk of heart attack and stroke.

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    Adding Bran Flakes to Your Diet

    For some people, switching from corn flakes to bran flakes in the morning may be difficult because the taste is different. If this is true for you, try gradually making the switch. Fill your bowl halfway with corn flakes and halfway with bran flakes, gradually increase the bran flake content over the week.

    To make your breakfast even healthier, try adding some fresh fruit, raisins, unsweetened coconut flakes, or nuts. Eating bran flakes with plain yogurt is another delicious alternative. Cut up a banana and drizzle a little bit of honey.

    If you have been consuming a low fiber diet, the sudden switch to bran flakes might result in diarrhea. So, switching gradually might be the best option for you. Also, remember to drink plenty of water all day long to avoid constipation.

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    Amber Pariona

    EFL Teacher, Lifehack Writer, English/Spanish Translator, MPA

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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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