BENEFITS OF OATMEAL

BENEFITS OF OATMEAL

Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. According to Quaker, all it takes is 3/4 cup of oatmeal each day to help lower cholesterol. The soluble fiber in oats helps remove LDL or "bad" cholesterol, while maintaining the good cholesterol that your body needs. In January 1997, the Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet.


The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you'll feel full longer, i.e. oatmeal can help you control your weight.


You probably already have oats in your kitchen. It's estimated that eighty percent of U.S. households currently have oats in their cupboards.


New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.


With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural. If you look at the ingredients on a canister of rolled oats, you will usually see only one ingredient... rolled oats.


According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.


Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.


The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.


Oatmeal is quick and convenient. Every type of oatmeal can be prepared in a microwave oven. Even when cooked on the stovetop, both old-fashioned and quick oats can usually be made in less than 10 minutes. And what about instant oatmeal… a hot breakfast in under a minute... incredible!


Oatmeal can be absolutely delicious! Whether instant, cooked on the stove or baked in the oven, the combination of flavors you can fit into a serving of oatmeal is limited only by the imagination. Visit Mr Breakfast's Oatmeal Collection to see just 60 of the ways you can start to enjoy oatmeal today!

Exercise: 7 benefits of regular physical activity

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

By Mayo Clinic staff

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

Exercise: 7 benefits of regular physical activity

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

By Mayo Clinic staff

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

Sample Diet 1200 calorie menu - Day 1

BREAKFAST

Dried Fruit Compote with Green Tea & Lemon

Whole-wheat toast (1 slice)

Skim milk (1 cup)

Apricot jam (1 tablespoon)

LUNCH

Herbed Zucchini Soup

 or 

Green Gazpacho

Whole-wheat pita bread (1/2 medium pita)

Peach (1 small)

SNACK

Cottage Cheese Veggie Dip

Multigrain rice cake (1 cake)

DINNER

Tilapia & Summer Vegetable Packets

 or 

Grilled Sirloin with a Coffee Bean-Peppercorn Crust

Brown rice (1/2 cup, cooked)

Steamed broccoli (1 cup)

Strawberry-Raspberry Sundaes

Diet 1200 calorie menu - Day 2

BREAKFAST

Quick Breakfast Taco

Blueberries (1 cup)

Nonfat plain yogurt (1/2 cup)

LUNCH

Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)

 or 

Greek Revival Salad

Garbanzo beans (1/2 cup)

Whole-grain bread (1 slice)

SNACK

Orange (1 large)

DINNER

Mustard-Maple Pork Tenderloin

 or 

Indonesian Tofu Satés

Braised kale (1 cup)

Quick-cooking barley (1/2 cup, cooked)

Roasted Grapes

Diet 1200 calorie menu - Day 3

BREAKFAST

Banana-Berry Smoothie

Whole-wheat English muffin (1/2 muffin)

Peanut butter (2 teaspoons)

LUNCH

BBQ Chicken Sandwich

 or 

Quick Shrimp Enchilada Bake

Romaine Salad (Marouli Salata)

Skim milk (1 cup)

SNACK

Whole-grain bread (1 slice)

Mozzarella cheese (1 oz.)

DINNER

Sausage Gumbo

 or 

Hungarian Beef Goulash

Red & White Salad

Citrus-Infused Strawberries

Diet 1200 calorie menu - Day 4

BREAKFAST

Strawberry & Cream Cheese Sandwich

Scrambled Eggs with Smoked Salmon

LUNCH

Catalan Sauteed Polenta & Butter Beans

 or 

Red Lentil Soup with a Spicy Sizzle

The EatingWell Diet House Salad

Apple (1 cup, quartered)

SNACK

Nonfat plain yogurt (6 oz.)

DINNER

Grilled Chicken Tenders with Cilantro Pesto

 or 

Kohlrabi & Ham Gratin

Baby Spinach Salad with Raspberry Vinaigrette

Lemon Lovers' Asparagus

Whole-wheat couscous (1/2 cup, cooked)

Rhubarb-Vanilla Compote

Diet 1200 calorie menu - Day 5

BREAKFAST

Bran flake cereal (1 cup)

Skim milk (1 cup)

Banana (1/2 cup, sliced)

LUNCH

BLT Salad

 or 

Asian Slaw with Tofu & Shiitake Mushrooms

Whole-wheat roll

Grapes (1 cup)

SNACK

Cucumbers & Cottage Cheese

DINNER

Salmon with Roasted Chile-Mango Sauce

 or 

Peppered Turkey with Cranberry-Grape Relish

Roasted green beans (1 cup)

Brown rice (1/2 cup, cooked)

Broiled Mango

Diet 1200 calorie menu - Day 6

BREAKFAST

Mango Lassi Smoothie

Whole-grain bread (1 slice)

Goat cheese (1 oz, soft)

LUNCH

Turkey & Tomato Panini

 or 

Turkish-Style Pizza

Apricot (1 cup, halves)

SNACK

Butter-Bean Spread

Multigrain rice cake (1 cake)

Grapes (1 cup)

DINNER

The EatingWell Taco

 or 

Chicken Fajitas

Fresh Tomato Salsa

Green Papaya Salad

Calabacitas

Pineapple Empanaditas

Diet 1200 calorie menu - Day 7

BREAKFAST

Lemon-Raspberry Muffins

 or 

Breakfast Pigs in a Blanket

Nonfat plain yogurt (1/2 cup)

Grapefruit (1/2)

LUNCH

Quinoa & Smoked Tofu Salad

 or 

Broccoli-Cheese Pie

Whole-wheat pita bread (1 medium pita)

Skim milk (1 cup)

SNACK

Whole-wheat pretzels (1 oz.)

DINNER

Turkey-Mushroom Burgers

Roasted Broccoli with Lemon

Romaine Salad (Marouli Salata)

Cinnamon Oranges

 or 

Vanilla Nectarines

Benefits of Massage

Massage as a healing tool has been around for thousands of years in many cultures. Touching is a natural human reaction to pain and stress, and for conveying compassion and support. Think of the last time you bumped your head or had a sore calf. What did you do? Rubbed it, right? The same was true of our earliest ancestors. Healers throughout time and throughout the world have instinctually and independently developed a wide range of therapeutic techniques using touch. Many are still in use today, and with good reason. We now have scientific proof of the benefits of massage - benefits ranging from treating chronic diseases and injuries to alleviating the growing tensions of our modern lifestyles. Having a massage does more than just relax your body and mind - there are specific physiological and psychological changes which occur, even more so when massage is utilized as a preventative, frequent therapy and not simply mere luxury. Massage not only feels good, but it can cure what ails you.

The Consequences of Stress

Experts estimate that 80 percent to 90 percent of disease is stress-related. Massage and bodywork is there to combat that frightening number by helping us remember what it means to relax. The physical changes massage brings to your body can have a positive effect in many areas of your life. Besides increasing relaxation and decreasing anxiety, massage lowers your blood pressure, increases circulation, improves recovery from injury, helps you to sleep better and can increase your concentration. It reduces fatigue and gives you more energy to handle stressful situations.

Massage is a perfect elixir for good health, but it can also provide an integration of body and mind. By producing a meditative state or heightened awareness of living in the present moment, massage can provide emotional and spiritual balance, bringing with it true relaxation and peace.

EATING VEGAN

Vegans are frequently misunderstood as fringe eaters with an unnatural passion for animal rights. While many vegans do feel passionately about animals, its time for others to see that a vegan diet and lifestyle go way beyond animal rights. Following a healthy, balanced vegan diet ensures a host of health benefits as well as prevention of some of the major diseases striking people in North America. Read these blogs to find out about the health benefits or going vegan or just provide better information to your patients.

Nutrition

All of the following nutritional benefits come from a vegan diet full of foods such as fresh fruits and vegetables, whole grains, nuts, beans, and soy products.

Reduced saturated fats. Dairy products and meats contain a large amount of saturated fats. By reducing the amount of saturated fats from your diet, you’ll improve your health tremendously, especially when it comes to cardiovascular health.

Carbohydrates. Carbohydrates provide energy for your body. When you don’t have enough carbohydrates, your body will burn muscle tissue.

Fiber. A diet high in fiber (as vegan eating usually is) leads to healthier bowel movements. High fiber diets help fight against colon cancer.

Magnesium. Aiding in the absorption of calcium, magnesium is an often overlooked vitamin in importance to a healthy diet. Nuts, seeds, and dark leafy greens are an excellent source of magnesium.

Potassium. Potassium balances water and acidity in your body and stimulates the kidneys to eliminate toxins. Diets high in potassium have shown to reduce the risk of cardiovascular diseases and cancer.

Folate. This B vitamin is an important part of a healthy diet. Folate helps with cell repair, generating red and white blood cells, and metabolizing amino acids.

Antioxidants. For protection against cell damage, antioxidants are one of the best ways to help your body. Many researchers also believe that antioxidants help protect your body against forming some types of cancer.

Vitamin C. Besides boosting your immune system, Vitamin C also helps keep your gums healthy and helps your bruises heal faster. Vitamin C is also an antioxidant.

Vitamin E. This powerful vitamin has benefits for your heart, skin, eyes, brain, and may even help prevent Alzheimer’s Disease. A diet high in grains, nuts, and dark leafy greens is full of Vitamin E.

Phytochemicals. Plant-based foods provide phytochemicals, which help to prevent and heal the body from cancer, boost protective enzymes, and work with antioxidants in the body.

Protein. That protein is good for your body is no surprise. It may be a surprise to learn that most Americans eat too much protein and in forms such as red meat that are not healthy ways of getting protein. Beans, nuts, peas, lentils, and soy products are all great ways to get the right amount of protein in a vegan diet.