My Daily Oatmeal
This week the 38 Power Foods blog group is talking about one of my favorite power foods: oatmeal. I read about the benefits of oatmeal in Dr. Dean Ornish’s book The Spectrum (see *note). In his book, Dr. Ornish promotes oatmeal for a healthy heart. With further study, I found that oatmeal is low in calories, high in mineral content, and it’s a good source of soluble fiber, which helps to lower cholesterol. There is particular fiber in oatmeal called beta glucan that when eaten makes a glutinous gel that picks up cholesterol and carries it out of the body.
When my husband was diagnosed with high cholesterol we made a few changes in the diet. A daily bowl of oatmeal became standard for breakfast. We sweeten it naturally with raisins and mashed banana, and flavor it with cinnamon. For added protein we throw on a few nuts. It’s a delicious way to get healthier!
According to The World’s Healthiest Foods, “Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease.”
There are many choices when buying oatmeal. In my article Not All Oatmeal is Alike you’ll see that there may be other things you might be interested in knowing about your oatmeal, such as, Is it GMO free, organic, nut free, Kosher or gluten free?
If you haven’t eaten oatmeal since you were a kid, maybe it’s time you give it another try.
*Note – The Spectrum, Dr. Ornish’s book offers a flexible anti-inflammation diet to deal with many conditions such as high cholesterol, heart disease, type two diabetes, arthritis, rheumatoid arthritis, obesity, and so on. I followed, and continue to follow his recommendations, for lessening the effects of RA, and my husband for high cholesterol. To say this is a diet is not exactly correct; it is more about getting into healthy-lifestyle habits.
Servings: 2 Cook Time: 7 minutes Yield: 1-3/4 cup cooked oatmeal
Ingredients:
2/3 cup oatmeal (I use Coach’s Oats)
12 to 15 raisins
1 cup skim milk, or other milk
1 cup water
1 banana
2 to 3 tablespoons chopped nuts, pecans or walnuts
Cinnamon to taste
Procedure:
1. Place the oatmeal, raisins, milk, and water in a large uncovered 2-quart bowl. Cook 5 to 7 minutes, depending on the texture you like, and then stir in the mashed bananas when it is ready. If it is too dry you will need to add more water or milk.
2. Serve the oatmeal in cereal bowls and top with cinnamon and chopped nuts.
References:
Power Foods: 150 delicious recipes with the 38 healthiest ingredients
If you are a blogger and would like to take part in our group blogging about Power Foods: 150 Recipes with the 38 Healthiest Ingredients, (from the editors at Martha Stewart’s Living Magazine) we’d love to have your company. Contact: Mireya(at)myhealthyeatinghabits.com for details.
Check out what these other bloggers have cooked up! Alyce - More Time at the Table, Ansh - Spice Roots, Casey –SweetSav Jeanette - Jeanette’s Healthy Living, Martha - Simple-Nourished-Living, Minnie – The Lady 8 Home, Mireya - My Healthy Eating Habits
This posted can be seen at Slightly Indulgent Tuesdays, Full Plate Thursday and Pennywise Platter
Hi Mireya,
Your Oatmeal looks so comforting and delicious. Hope you are having a great weekend and thank you so much for sharing with Full Plate Thursday.
Come Back Soon!
Miz Helen
Miz Helen recently posted..Whats For Dinner Next Week 12-2-12
I will have to check out Dr. Ornish’s book – I’ve been enjoying savory oats lately and hoping to get my kids to try it too. I love your daily oatmeal recipe – one of my boys makes this every morning for breakfast!
Jeanette recently posted..My Latest Find – Yumi™ Eco-Friendly Bamboo Mixing Bowls
I love oats cooked overnight in the rice cooker– so convenient, I wake up and they are ready for me. The rice cooker on the porridge setting makes steel cut oats no problem. I often make them as you do, with nuts and raisins cooked in. I eat a lot of soluble fiber what with all the vegetables and fruits that I eat. I eat a vegetarian diet except for the occasional fish, with virtually no dairy. My lipids have always been just where they should be, high HDL, low triglycerides, total cholesterol well below 200, etc., so I think the Ornish diet you mention is on the right track.
Mary@Fit and Fed recently posted..Holiday Attitude Check | Keeping the Holidays Positive
Your morning bowl of oatmeal looks and sounds so healthy and delicious! I too am a fan of Coach’s Oats! What a great way to start the day.
Martha@ Simple Nourished Living recently posted..{38 Power Foods} Chicken And Quinoa Salad with Dried Fruit
High cholesterol symptoms in women are usually noticed in women older than 55 years while high cholesterol symptoms in men are commonly observed in men younger than 55 years. In general, aging increases the risk of high cholesterol. Obesity, lack of physical activity, eating excessive junk food, family history, excessive stress, alcohol abuse, increase the risk of high cholesterol. If you notice any symptoms of high cholesterol, you need to check the cholesterol levels by performing a simple blood test. Certain lifestyle changes and dietary changes such as including more HDL cholesterol foods in your diet can help lower cholesterol levels. ..
Brand new write-up on our own web site
http://www.healthmedicinecentral.com/chest-cold-symptoms/
Elliot,
Thank you for your impu. Knowing the age cholesterol is liking to start is important so a person can be vigilant and visit the doctor to keep an eye on it.