Oats Nutrition Facts

Whole grain oats have many health benefits.  Here are some great reasons to include more oats in your diet!

1. Lowers cholesterol
2. Lowers the risk of developing heart disease
3. Helps regulate blood sugar levels
4. Fills you up and aids in weight management
5. Helps keep you regular
6. Aids in promoting healthy blood pressure
7. Great addition to a gluten-free diet
8. Oats are an excellent source of iron
9. Good source of plant protein 

Fiber and Oats 

Simply said, oats are high in fiber.  There are two types of fiber and you need both… Insoluble fiber, the type that doesn’t dissolve in water and is found in vegetables, bran and whole grains, helps keep you regular and prevents constipation.  While soluble fiber, the type that dissolves in water and is found in beans, oats, flax and nuts, helps lower blood cholesterol levels and may help regulate blood sugar levels.  As a whole grain, oats contain both insoluble and soluble fiber.

Cholesterol,Your Heart and Oats

Research confirms that eating oats will lower the “bad” LDL cholesterol in your blood without lowering the “good” HDL cholesterol.  Blood cholesterol is a fatty substance produced by the liver.  It aids in hormone production and fat digestion, but too much can damage and clog arteries. Foods high in soluble fiber, such as oats, reduce blood cholesterol and lower the risk of heart disease.  In fact, the Food and Drug Administration authorized a coronary heart disease risk reduction health claim for beta-glucan soluble fiber from oat products.

Blood Sugars and Oats 

Fiber strikes again!  Studies show that eating foods high in soluble fiber, such as oats, slows the rise of blood sugar levels.  For those with diabetes or trying to loose weight this means that insulin levels remain more stable and the feeling of being full last longer.  Oats also help lower blood cholesterol, which helps reduce your risk of developing heart disease, often a long-term complication of diabetes.

Blood Pressure and Whole Grains

The DASH diet (Dietary Approaches to Stop Hypertension) is recommended by health professionals for people with high blood pressure.  It is based on an eating plan rich in fruits, vegetables, low-fat dairy products, and whole grains. It is a diet low in sodium and fat while high in fiber. Research shows that whole grains, such as oats, consumed in the DASH diet play an important role in improving blood pressure.

Celiac Disease and Oats

Oats do not contain gluten. However, people with Celiac disease have often avoided eating oats, as it was believed that they triggered a similar reaction as gluten containing cereals. There was also concern that oats could easily be cross-contaminated with gluten containing cereals such as wheat, barley and rye.

Several studies reveal that consumption of oats is safe for the majority of children and adults with celiac disease. Based on this new research, a growing number of health professionals, government and celiac organizations now allow consumption of moderate amounts of pure, uncontaminated oat products in a gluten-free diet.

Pure Oats are a welcome addition to a gluten-free diet as they provide dietary fiber, B vitamins and iron, which are often hard to get on this diet. For example, Oat Flour contains more fiber, protein, iron and calcium and less carbohydrates than other commonly used Celiac friendly flours.

Need More Proof ?

Oats are whole grain and contain phytochemicals and antioxidants that have been associated with reduced risk of many chronic diseases.  Oats are a good source of essential vitamins such as thiamin, folic acid, biotin, pantothenic acid and vitamin E. They also contain zinc, selenium, copper, iron, calcium, manganese and magnesium.  Years of research indicate that those who eat oats have a lower risk of heart disease, stoke, diabetes, cancer and digestive disorders. The verdict is in  - eat more oats!  Besides they taste great too!

                                          

                                     

Food and Nutrition : Beets

Beets are nutritionally, a very good food to eat. In a one cup serving size, there is 74 calories, 2 grams of protein, and no cholesterol or fat. Besides this, they offer many other nutrients which I will point out throughout this article, some of the main ones and what they do for you.

Beets are rich in folate at 136 micrograms, which is excellent per cup serving. Folate is a water soluble vitamin that belongs to the B vitamin category. Folate is helpful to our cellular production as well as the prevention of anemia. It also plays an active role in the processing of homocystine which is an essential amino acid. Folate has also shown that it plays a role in the prevention of birth defects when a sufficient amount is taken by a pregnant woman.

The manganese in beets totals 0.55 milligrams per serving. Manganese is a type of trace mineral which helps your body in using all of its key nutrients. This trace mineral is also what makes the thyroid gland function at its best.

Potassium is plentiful in beets at 518.50 milligrams per serving size. Potassium is our body's central electrolyte which plays a role not only in the functions of the heart, but in other important areas. Potassium provides us with muscle energy, balances fluid levels and also helps to control the blood pressures.

Beets are a good source of fiber since they do contain 3.40 grams of this essential nutrient. Fiber provides us with roughage to the intestines, keeping us regular. It is also good for helping to prevent colon cancers, and the lowering of cholesterol.

There is some vitamin C found in beets at 6.12 milligrams per cup. Vitamin C is active for helping to build the immune system up, fighting off illnesses and disease. This vitamin can also play roles in the prevention of some cancer types as well as helping the bones build collagen, which is needed for bone mass.

Magnesium in beets totals 39.10 milligrams. Magnesium is an essential mineral for our health since it can help to control the blood pressures, and help the functions of nerves. Magnesium is also a mineral which is important for building bone mass, and working to prevent osteoporosis.

You will get some iron from eating beets at 1.34 milligrams per serving, and you'll also get copper at 0.13 milligrams. Both of these nutrients help to build red blood cells so that you are more protected against anemia. Copper is another vitamin that also plays a role in the proper function of the thyroid gland.

These are the main nutrients found in beets. If you eat these on a regular basis, you will be sure to reap the benefits!

                                                                    

Food and Nutrition : Buckwheat

Buckwheat`s name is deceiving. It is not a wheat, but a seed, and has abundant qualities which make it an excellent food to add to one`s diet. It is easy to cook and normally available cheaply in health food stores. Even better is the fact that it is twice as easy to sprout as it is to cook, and with an even more appealing texture. Here are three reasons to include buckwheat in your diet.

Numerous health benefits are buckwheat`s prime claim to fame. Firstly, it does not contain gluten, so it makes an excellent substitute for other grains in the diet. Studies have indicated that consuming buckwheat may combat high blood pressure and high cholesterol. Also, buckwheat does not lead to peaks in blood sugar levels. One six year study done in Iowa showed that women who consume an average of three servings of buckwheat per day have a 26% lower risk of diabetes than women who don`t.Buckwheat contains the eight essential amino acids, as well as high proportions of manganese, magnesium and fiber. Finally, it also contains two flavanoids. Firstly, there`s quercitin, thought to support healing in the body. Secondly, there`s rutin which is an antioxidant, and therefore may inhibit cancer. Rutin also strengthens the capillaries and circulation, thereby reducing painful varicose veins.
Buckwheat is very easy to sprout. Ensure that you purchase the seeds untoasted, and simply soak them in abundant water for approximately thirty minutes. Toasted buckwheat will have a golden brown color, whereas raw buckwheat will be white or light green. Then rinse and drain them well. You`ll notice a slightly slimy film over the seeds after soaking, which is why it`s a good idea to rinse and drain them well. Then put them in a wide Tupperware box, without the lid, or in a sprouter, and leave them somewhere where the air can get at them. In two days the slimy film will have disappeared and you`ll be left with slightly crunchy little buckwheat sprouts.

Buckwheat is very versatile. As mentioned, you can eat it cooked and include it in salads. In it`s sprouted form it is even more versatile. The taste is not very strong, so you can happily include them in either sweet or savory dishes. Try adding them to a smoothie for extra texture and energy. Alternatively, blend the seeds with one apple or pear, put the mixture in a bowl with sprouted nut milk, and you have yourself a raw, enzyme-rich porridge. A quick and filling savory snack includes buckwheat, half an avocado, a dash of olive oil, and salt, which is surprisingly satisfying, and easy to prepare.


Tips for Preparing Buckwheat:

Like all grains, buckwheat should be rinsed thoroughly under running water before cooking, and any dirt or debris should be removed. After rinsing, add one part buckwheat to two parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 30 minutes.

A Few Quick Serving Ideas:

Combine buckwheat flour with whole wheat flour to make delicious breads, muffins and pancakes.
Cook up a pot of buckwheat for a change of pace from hot oatmeal as a delicious hearty breakfast cereal.
Add cooked buckwheat to soups or stews to give them a hardier flavor and deeper texture.
Add chopped chicken, garden peas, pumpkin seeds and scallions to cooked and cooled buckwheat for a delightful lunch or dinner salad.

                    

                                                         

Foods To Control A Candida

Coconut Oil

Coconut oil is a potent Candida killer, and one of the most potent antifungals there is. It contains Lauric acid and Caprylic acid, which both help prevent Candida overgrowth and strengthen your immune system.

Coconut oil is very heat stable, so it's an ideal oil to use for frying and cooking. It is also cheap to buy and has a much longer shelf life than other oils, so there's no excuse! You can 2-3 tablespoons per day.

Garlic

Garlic has powerful antifungal properties to attack Candida, while also preserving and boosting the good bacteria in your digestive system. Garlic stimulates the liver and colon, giving it a potent detoxifying effect on the body.

If you love garlic, then use it liberally to flavor your food. You can also drink 2-4 cloves per day, crushed and mixed with water as an anti-Candida tonic. Avoid taking it on an completely empty stomach, and try it with a tablespoon of coconut oil to cut down on the stomach burn.

Onions

Onions have strong anti-fungal, anti-bacterial and anti-parasitic properties. They also help to flush excess fluids out the body - this is useful because many Candida sufferers experience water retention. Onions along with garlic can give you breath issues, so a handy tip is to eat them with a bit of parsley to counter the smell.

Seaweed

Seaweed is a nutrient-dense healing food that will help the body in the fight against Candida. It is rich in Iodine to help balance your thyroid gland - Candida sufferers often experience hypothyroidism and its many symptoms. Seaweed flushes toxic pollutants and heavy metals from the body, cleanses the intestinal tract and helps eliminate acid from the body to balance your PH levels.

Kelp extract supplements are one of the most potent sources of Iodine, but you should also try eating lots of different types of seaweed.

Almonds

Almonds can be your best friend - a healthy portable snack that will help with your Candida diet. Keep them handy to counter any temptation when you are on the go and starving. Research has actually shown that almonds have prebiotic properties that promote beneficial bacteria in the gut. Unlike other nuts and animal products, they are an excellent source of alkaline protein. Some people have problems digesting almonds, so soak them first if you have any issues. Just leave them in water overnight or for around 8 hours.

Ginger

Ginger has a detoxing on the body by increasing circulation and detoxifying the liver, in addition to stimulating the immune system. It has a positive effect on the digestive system and helps reduce intestinal gas. It also has a soothing effect on any inflammation that the Candida overgrowth may cause in your intestinal tract.

                                           

                                            

Lemon and Lime Juice

Lemon and lime juice promote a more alkaline pH level in your body, which helps prevent and reduce Candida overgrowth.They also stimulate the peristaltic action of your colon, increasing the efficiency of your digestive system.

                                         

Pumpkin Seeds

Pumpkin Seeds are high in Omega-3 fatty acids, which have anti-fungal, anti-viral and anti-parasitic properties. 'Omega-3's also help combat depression and symptoms of Candida inflammation such as pain and skin conditions. It is a well established fact that most of us do not get enough Omega-3 oils in our diet to maintain optimum thyroid health. Deficiencies in this fatty acid have been linked to lower thyroid hormone levels. For an easy Omega-3 boost, add these pumpkin seeds to cereal, smoothies, salads or even use them as a portable snack.

                                        

Cayenne Pepper

Cayenne pepper gives natural support to your digestive system and immune system. It helps to digest food and reduces constipation by cleansing the bowel of Candida and other toxins. Cayenne also increases metabolism and circulation, which will help to reduce one of the most common Candida symptoms, fatigue. Use cayenne pepper liberally to spice up your favorite foods.

                                                                             

  

                                                            

                                                                 

Health Benefits of Raw Honey

Ever ask yourself 'what is raw honey.' I mean, honey is honey, isn't it?

A lot of people think that just because honey is "natural", any kind of honey is healthy. This is simply not true.

Unfortunately, most of the honey eaten today has been heavily processed. Like most foods that have been chemically refined, many of the healthful benefits have been reduced or eliminated.

Most commercial and off shore honey is treated with an excessive heating process that can destroy some of the critical natural enzymes, vitamins, and minerals.

Processing of honey also filters out many vital phytonutrients found in raw honey, products that exist in nature in the hive.

First of all, raw honey has not been heated excessively through pasteurization. The only way to get that perfectly clear look of most commercial honeys is to heat it and then filter it excessively.The problem with heat is that many nutrients are very sensitive to it and die. You may get strange looks when you tell people your raw honey is 'alive', but you're absolutely correct to a certain extent.
It's the beneficial enzymes found in raw honey that make it so digestible to humans.
Raw honey is filtered, but very minimally and in a manor not to destroy the health promoting enzymes and other nutrients.
You'll also notice raw honey is solid at room temperature (like honey should be) and it also looks almost milky. It is not a golden and perfectly clear liquid.
Let that be a sign to you - the mirky look to your honey is assurance that it still contains it bee pollen granules, bee propolis, vitamins, minerals, enzymes and whatever else raw honey contains that we haven't figured out yet!

Remember, if it looks to good to be true, it probably is!

Be Sure to Look for the Following on the Label:

When selecting a raw honey for you and your family, make sure the word “raw" is on the label. Or "un-pasteurized."

                                      

      

                                          

Food and Nutrition : Turmeric

The active ingredient in turmeric is curcumin. Tumeric has been used for over 2500 years in India, where it was most likely first used as a dye.


The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.
Here are some of the many reasons to add turmeric to your diet:


It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.
When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.
Prevented breast cancer from spreading to the lungs in mice.
May prevent melanoma and cause existing melanoma cells to commit suicide.
Reduces the risk of childhood leukemia.
Is a natural liver detoxifier.
May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.
May prevent metastases from occurring in many different forms of cancer.
It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.
Has shown promise in slowing the progression of multiple sclerosis in mice.
Is a natural painkiller and cox-2 inhibitor.
May aid in fat metabolism and help in weight management.
Has long been used in Chinese medicine as a treatment for depression.
Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.
Boosts the effects of chemo drug paclitaxel and reduces its side effects.
Promising studies are underway on the effects of turmeric on pancreatic cancer.
Studies are ongoing in the positive effects of turmeric on multiple myeloma.
Has been shown to stop the growth of new blood vessels in tumors.
Speeds up wound healing and assists in remodeling of damaged skin.
May help in the treatment of psoriasis and other inflammatory skin conditions. 

Turmeric can be taken in powder or pill form. It is available in pill form in most health food stores, usually in 250-500mg capsules.

Once you start using turmeric on a regular basis, it's fun to find new ways to use it in recipes.

                              

Powerful Health Benefits of Asparagus

Asparagus is a springtime vegetable that is versatile and uniquely delicious. Buying it this time of year is best as it is fresh and particularly nutritious, since it is in season. Studies show that asparagus balances insulin levels, which means that it powerfully prevents diabetes. Ensuring that our insulin levels are stable is one of the most important things we can do for our health. It allows us to live long and feel good. Its unique mineral profile makes it an effective natural diuretic. Natural diuretics promote the formation of urine in the kidneys, aiding in detoxification and cleansing.

Asparagus is also a powerful aphrodisiac and one of the best foods to increase libido. Just check out its shape.

Asparagus is also one of the only vegetables to contain inulin, which feeds friendly bacteria that live in the large intestine. This makes it a great food for preventing yeast overgrowth, and it generally keeps the digestive system and belly well.

Asparagus contains loads of folate. Among other health benefits, folate is essential for pre conception and the early stages of pregnancy. Asparagus' high level of this mineral means that is can reduce the risk of birth defects and helps the nervous system develop beautifully.

Here are some other benefits that make asparagus one of the best super foods on the planet.

* Great for your heart

* Asparagus fights depression and puts you in a good mood

* Gets rid of warts by eating one of the best super foods on the planet!

* Asparagus lowers cholesterol

* Stimulates milk production in nursing mothers

* It is a potent antioxidant

* Is antifungal and antiviral

* Your kidneys will love asparagus... it helps cleanse the body and prevent kidney stones

* Asparagus prevents bladder and urinary tract infections

* Helps with treating HIV

* Helps prevent multiple sclerosis

* Asparagus contains anti cancer properties and is especially powerful in preventing lung cancer

* Is energizing and fights chronic fatigue syndrome

* Asparagus will lower blood pressure naturally

* Asparagus is top of the list of alkaline foods

* Asparagus stimulates hair production and is one of the best super foods for balding.

So as it is spring time, it is the perfect time of year to get out and find some locally grown, preferably organic asparagus. It is delectable finely chopped in salads, barbecued with mustard, or lightly steamed.