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Oat Fiber

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 OAT FIBER is good for gas and upset stomach; helps prevent heart disease by reducing cholesterol; good source of VITAMIN B; good for skin and hemorrhoids – the extract has a calming effect on the body…..CLICK & SEE

OAT formulas relieve pain of the liver and gall bladder which may occur after excessive ingestion of fatty foods, alcohol or coffee. Such are useful when a person has been exposed to aromatic hydrocarbons including solvents and paints. This type of formula stimulates enzyme production, white blood cell cleaning and increases blood supply to the liver.

OATS are an effective cholesterol fighter. OATS also contain cancer-battling SELENIUM, and POTASSIUM, B VITAMINS and IRON). PUFFED WHEAT and OATMEAL are high in ZINC.

The correct diet should have fiber in it to help to regulate blood glucose levels, aid in lowering cholesterol, and help in the removal of toxins. Oat Fiber is a convenient method of adding beneficial Fiber to your daily diet. More concentrated than oat bran, oat fiber is about 90% dietary fiber by weight.

Heart disease is the number one killer in America. No wonder Americans are more concerned about having a healthy diet. Oats are high in soluble dietary fiber. Soluble dietary fiber helps lower blood cholesterol, therefore, reducing the risk of heart disease. Oat fiber contains more soluble dietary fiber than oats or even oat bran.

Oat fiber also serves as an excellent addition to low carbohydrate recipes. 100% Oat fiber. 0 net carbs. Oat fiber, which is an ingredient low in available carbohydrates, absorbs up to seven times its weight in water making it useful for the bakery and snacks, dairy and meat industries. When added to bakery products, oat fiber allows for the production of low carbohydrate breads, pastries, muffins, bagels, tacos and tortillas.

From the Department of Food Science and Human Nutrition (BMD, KPD, RCH, and CLM) and the Department of Health and Exercise Science (KPD, SDB, and LRD), Colorado State University, Fort Collins.

Background: No studies have examined whether increased consumption of oat cereal, rich in soluble fiber, favorably alters lipoprotein particle size and number.

Objective: Examined the effects of large servings of either oat or wheat cereal on plasma lipids, lipoprotein subclasses, lipoprotein particle diameters, and LDL particle number.

Design: Thirty-six overweight men aged 50–75 y were randomly assigned to consume daily for 12 wk either oat or wheat cereal providing 14 g dietary fiber/d. Before and after the intervention, plasma lipid and lipoprotein subclasses were measured with proton nuclear magnetic resonance spectroscopy, and whole-body insulin sensitivity was estimated with the frequently sampled intravenous-glucose-tolerance test.

Results: Time-by-treatment interactions (P < 0.05) for LDL cholesterol (oat: -2.5%; wheat: 8.0%), small LDL cholesterol (oat: -17.3%; wheat: 60.4%), LDL particle number (oat: -5.0%; wheat: 14.2%), and LDL:HDL cholesterol (oat: -6.3%; wheat: 14.2%) were observed. Time-by-treatment interactions were nearly significant for total cholesterol (oat: -2.5%; wheat: 6.3%; P = 0.08), triacylglycerol (oat: -6.6%; wheat: 22.0%; P = 0.07), and VLDL triacylglycerol (oat: -7.6%; wheat: 2.7%; P = 0.08). No significant time-by-treatment interactions were observed for HDL cholesterol, HDL-cholesterol subclasses, or LDL, HDL, and VLDL particle diameters. Insulin sensitivity did not change significantly with either intervention.

Conclusions: The oat compared with the wheat cereal produced lower concentrations of small, dense LDL cholesterol and LDL particle number without producing adverse changes in blood triacylglycerol or HDL-cholesterol concentrations. These beneficial alterations may contribute to the cardioprotective effect of oat fiber.

Help taken from:Dr.Yang’s Herbs & Gems for Health and American Journal of Clinical Nutrition,

 

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Beneficial uses of some Herbs & Spices

There are too many herbs & spices to give a full list of all their benefits (already many of them and their uses & benefits in details, separately mentioned in my blog).

Some of them are the more common ones used for cooking and easily available in the supermarket (or to grow yourself) are mentioned in short, below.

“Herbs”
___________

Basil .… the classic accompaniment to all tomato dishes. It is also a natural tranquilliser and a tonic to calm the nervous system. May aid digestion and ease stomach cramps. Basil tea may relieve nausea.

Bay leaf – is used to stimulate and aid digestion.

Chives ….. help to enliven dishes with a delicate onion taste. Chives can stimulate the appetite and aid digestion.

Coriander .…..fresh leaves can be eaten as a tonic for the stomach and heart. The seeds and leaves are used for treating urinary tract infections.

Dill – has proved itself to be effective in the relief of gripes and flatulence (gripe water).

Fennel ... fresh leaves have a mild aniseed flavour and are used, along with the seeds; to aid digestion, prevent excessive wind, insomnia, nausea and vomiting.

Feverfew .…. although not commonly used in cooking, I included this one as it makes a good alternative to pills to combat a headache. Eat 3-5 fresh leaves every day between slices of bread to reduce the frequency of migraines and to aid restful sleep. Do not eat raw leaves as they can produce mouth ulcers

Mint ……. used mainly in cooking, mint also aids digestion and hot mint tea can help at the start of a cold.

Parsley .…… a widely used herb for garnishing, it contains vitamin C and iron. Fresh parsley leaves also make a good breath freshener when chewed after eating garlic.

Rosemary ……. used extensively throughout the Mediterranean, it is said to act as a stimulant to both the nervous and circulatory systems, and may help to soothe the digestive system, relieving indigestion and flatulence. Drinking a weak infusion may also help to relieve a nervous headache, neuralgia and colds. Rosemary also makes a good antiseptic gargle.

Sage .….aids in the digestion of rich or heavy foods (hence its affinity with goose and venison). Sage tea can also be used for indigestion, anxiety, excessive sweating and as a gargle to ease a sore throat.

Thyme....has strong medicinal qualities. Take as a tea for a digestive tonic and a cure for hangovers. Sweeten the infusion with honey for convulsive coughs, colds and sore throats. Apply diluted thyme oil as a massage for headaches and use the essential oil in a burner as an antiseptic room freshener. It may also relieve insomnia, poor circulation and muscular pain.

“Spices”
__________

Black pepper ….. Stimulates digestion, eases flatulence, relieves constipation and improves circulation.

Caraway seeds…. said to relieve flatulence, colic and bronchitis. They also stimulate the appetite, can be used to ease menstrual pain and increase milk flow in nursing mothers.

Cardamom ….. is an excellent digestive tonic and is also used to treat some kidney disorders. The seeds contain oils, including borneol, camphor and pinene. Chewing on them directly release these components and gives a comforting, but not to fiery, warmth that eases indigestion, flatulence and colic. It can also be used in the treatment of colds coughs and bronchitis.

Cayenne pepper …..a spice claimed to act as a tonic to the digestive and circulatory systems. It can be used to treat indigestion and has been found to be helpful in the treatment of chilblains.

Chillies ……chilli peppers are a fruit and they provide three times more vitamin C than oranges. Moderate amounts of fresh or dried chillies will induce the body to sweat – a cooling mechanism which could explain the popularity of chillies in hot climates. The heat comes from a component called capsaicin, which is concentrated in the white ribs and seeds. Capsaicin can relive nerve pain and is used in a medicinally prescribed cream to ease the pain of shingles. Herbalists advocate the consumption of chillies to warm the body, improve circulation and stimulate the metabolism. Do not use if suffering from conditions that cause abnormal facial flushing.

Cinnamon ……. research indicates that cinnamon can inhibit the growth of certain bacteria, including E. coli (NOT mutant strain) when added to foods. It has been used by herbalists as an anti-bacterial, anti-fungal and anti-viral substance for many years. It can treat stomach upsets and vomiting, reduce cold and   flu symptoms. Adding a dash to a honey and lemon drink can aid a sore throat. It is also an anti-spasmodic and thus ideal to ease menstrual cramps if taken as cinnamon tea.

Cloves ..….. the oil, applied directly, has long been used to ease toothache (or try clamping a whole clove between your teeth). It is also an effective insect repellent.

Coriander seeds  help to stimulate the digestive system. It has also been prescribed in the treatment of diarrhoea, cystitis and other urinary tract infections.

Cumin seeds“ in the past these seeds have been used to cure flatulence and colic.

Fenugreek “ is high in ingredients that soothe and heal. Freshly ground fenugreek can be used in cooking or as an infusion (1oz seeds to 1 pint of boiling water) to ease inflammatory conditions of the stomach and intestines. Alternatively they can be sprouted and the green parts eaten when 2-3 inches high (together with the seeds). It should not be used during pregnancy.

Ginger  aids digestion, circulation and is a popular remedy for nausea, especially travel and morning sickness. It is also used to protect against respiratory and digestive infections and to ease flatulence and griping pains. It can also be chewed to relieve toothache. At the first sign of a cold or ˜flu, hot ginger tea may help to clear a blocked nose and stimulate the liver to remove toxins from the bloodstream, (1 teaspoon of freshly grated ginger, juice of half a lemon and 1 teaspoon of honey, topped up with boiling water). Ginger’s warming effects have also been held to reduce rheumatic aches and pains.

Horseradish“ when eaten with rich meat or oily fish is an aid to digestion. Taken as an infusion (1oz fresh root, 1/2 oz crushed mustard seeds in 1 pint of boiling water. Take 2-3 tablespoons 2-3 times a day) will increase urinary flow and can disperse excess fluid to reduce water retention.

Juniper berries   since they have antiseptic properties, these berries have been used to treat infections of the urinary tract. They are a kidney irritant so do not use if suffering from any type of kidney infection or disease. They will also cause the uterus to contract so do not use during pregnancy.

Mustard seeds   the black seeds are hotter than the white. Hot water poured onto crushed seeds and used as a footbath is said to ward off  flu and relieve headaches.

Nutmeg   and mace (the outer covering) both contain myristicin, a substance that can cause drowsiness, (warm milk and grated nutmeg at bedtime will promote sleep). When taken in moderation they may alleviate nausea, vomiting, flatulence and diarrhoea, but taken in large quantities they become toxic.

Saffron    one of the most expensive spices in the world, saffron is used to treat a variety of ailments. It is said to relieve menstrual pain (and problems), depression, chronic diarrhoea and neuralgic pain.

Turmeric   contains compounds that herbalists use to treat and prevent conditions of the liver such as hepatitis, cirrhosis and jaundice. It calms the digestive system and stimulates the gall bladder to release bile (aiding the breakdown of fats). Added to beans and pulses it can help to reduce gas and bloating. Curcumin, an active component, is thought to have anti-tumour effects, and a recent study suggests that curcumin causes breast cancer cells to self-destruct. (University of Miami School of Medicine).

Source:   herbsandspices.htm

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Heart-Healthy Advice You Need

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Whether you’re at high risk for heart trouble or you’re trying to control early-stage heart disease, here are some simple lifestyle changes you can make.

CLICK  & SEE

Exersise and Eat Right.
Simple lifestyle changes can help reduce your risk of heart disease. If you’re at high risk or you’re trying to control early-stage heart disease, here are some important preventive steps — involving diet, exercise, medical options, supplements and lifestyle — you can take.
Diet
Think international. People who eat a traditional Mediterranean or Asian diet appear to have lower rates of heart disease than those who eat a typical American diet. Incorporate elements of these diets into your healthy eating plan.

Eat heart-smart foods. Choose foods that can reduce cholesterol and improve heart health, such as fruits (apples, avocados, dried fruits, grapefruit, oranges, strawberries), vegetables (broccoli, carrots, corn, lima beans, onions), seafood (clams, mussels, oysters), fish containing omega-3 fatty acids (salmon and bluefish), soy, nuts and whole-grain breads and cereals.

Cut the fat. To keep your cholesterol level down, limit the amount of fat you eat, especially saturated fat. Your total fat intake should be no more than 30% of your daily calories. Focus on low-fat alternatives to red meat, such as fish or skinless chicken or turkey. Eating fish several times a week can cut your risk of heart attack by as much as half. Lower your intake of dairy fats by switching to low-fat or skim varieties. Or try soy milk — soy protein can lower cholesterol.
Spice it up. If you have high blood pressure, cut your sodium intake. In fact, researchers now think that even people whose blood pressure is within normal range should cut back on sodium. Avoid processed foods, which contain a lot of sodium, and ease up on salt at mealtime. But don’t settle for bland fare. Add flavor with salsa, curry, peppers, or garlic. Eating one to three cloves of garlic a day has been shown to reduce blood pressure and possibly lower cholesterol.

Add rough stuff. Soluble fiber — plentiful in fresh fruits, vegetables, legumes and whole grains — prevents arterial plaque buildup. Studies show that eating three or more servings of fruits and vegetables daily can lower the risk of heart attack and stroke by 25% or more. In one study, eating cooked dried beans daily lowered LDL, or “bad” cholesterol, by 20% in just three weeks. Other research showed that a diet high in whole grains can cut a woman’s risk of dying from heart disease by up to 15%. And dozens of studies confirm that eating oats has a cholesterol-lowering effect.

Seeing red. Drinking alcohol in moderation raises HDL, or “good,” cholesterol and “thins” the blood, reducing the likelihood of clots that can cause heart attack and stroke. Red wine offers additional benefits. Its dark pigments are rich in bioflavonoids that prevent the oxidation of LDL, making it less likely to stick to artery walls. Research showed that people who drank two 8-ounce glasses of red wine a day were 40% less likely to have a heart attack than those who didn’t imbibe. But don’t overdo it — too much alcohol raises your triglyceride level (and high triglyceride levels are linked to coronary artery disease and untreated diabetes in some people). And if you have an alcohol problem, the harm far outweighs any potential benefit. Other good sources of bioflavonoids: black and green tea, onions, kale and apples.

Exercise
Work your heart. The best preventive medicine for your heart is aerobic exercise. It reduces high blood pressure and atherosclerosis by widening the blood vessels. Plus, it raises “good” cholesterol levels. Choose an activity that works the large muscles of your legs and buttocks (like brisk walking or bicycling), and strive to reach your target heart rate for at least 15 to 20 minutes, three or four times a week.

An (up)lifting idea. An American Heart Association (AHA) survey found that lifting weights a few times a week can improve heart health in some people. That’s because stronger muscles can lower your heart rate and blood pressure. Having more muscle tissue also raises your metabolism, which helps control your weight. But don’t skip the brisk walk. The AHA recommends pumping iron in addition to aerobic exercise.

Be flexible. Flexibility exercises like yoga not only help keep your joints limber but also help cut the production of stress hormones that can contribute to heart disease.

Evaluate Your Heart Health
Medical Options
Schedule a checkup. Until age 65, you should have your blood pressure checked at least every other year. At age 65, you should have it checked at least annually. Most doctors also recommend a yearly cholesterol screening if you have high cholesterol or other heart-disease risk factors. Your doctor may also recommend electrocardiography (an ECG) to evaluate your heart health. While you’re there, ask about a simple blood test for a substance called C-reactive protein. According to Harvard researchers studying 28,000 healthy women, this test helped predict heart attack risk better than cholesterol tests.
An aspirin a day? People with existing heart disease may benefit from low-dose aspirin therapy, which may prevent heart attacks. The dosage ranges from part of an aspirin (80 mg) to one aspirin (325 mg) daily. Ask your doctor what’s right for you.

Depressurize. High blood pressure can lead to heart disease. If diet and exercise can’t control it, blood-pressure medication can help.

Deal with diabetes. People with diabetes, most of whom are adults with the type 2 form of the disease, are two to four times more likely to have heart disease or stroke. Controlling the disease is often just a matter of losing extra pounds, exercising regularly and following a heart-healthy diet.
Don’t ignore depression. One study found that depressed people were 1.7 times more likely to develop heart disease and that depressed men were nearly three times as likely to die from it. See your doctor for help.

Supplements
Consider folate and vitamin B6. These vitamins lower elevated levels of homocysteine, a substance in the blood that may raise your risk of heart disease. A daily intake of more than 400 mcg of folate and 3 mg of B6 appears to reduce the risk of heart disease in women.

Go fish. Fish oil capsules contain omega-3 fatty acids, which act as anticlotting agents. Check with your doctor before taking them to avoid interactions with other medications.
Get garlic. Garlic capsules offer the health benefits of garlic without odor. Choose pills that supply 4000 mcg of allicin and take 400 to 600 mg a day.

Lifestyle
Rein in your rage. Don’t get mad — it’s bad for your heart. A study of nearly 13,000 people found that those who were quick to anger were almost three times more likely to have heart attacks than their cooler-headed peers.

Stay trim. Being even slightly overweight can increase your blood pressure and put you at greater risk for heart disease. Follow a heart-smart diet and make exercise a priority.
No ifs, ands, or butts. According to the American Heart Association, you can cut your risk of death related to heart disease by 50% by kicking the smoking habit. After three smoke-free years, your risk of heart disease is the same as that of a lifelong nonsmoker.

Time out. Minimize stress, a risk factor for heart disease. Try meditation or visualization or yoga. Prayer may also help. Take brisk walks with a friend; your conversation may add extra stress relief.
Getting away is good for your heart. Researchers found that men between ages 35 and 57 who took a yearly vacation were one-third less likely to die from heart disease than their stay-at-work colleagues.

Source  :Readers Digest

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8 Ways to Burn Calories Without Noticing

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Add a little more activity into your daily routine.

1. Take the escalator — but climb the stairs while you ride. You’ll get there faster and use your muscles while you’re at it. Just 5 minutes of stair climbing burns 144 calories.

2. Instead of piling items on the stairs so you can take them upstairs at once, take them one at a time.

3. When cooling your heels while waiting in a doctor’s office, drugstore, or airport, stay on your feet –– standing burns 36 more calories per hour than sitting.

4. Rake leaves instead of using a leaf blower: You’ll burn 50 more calories every half hour.

5. Scrub your floors more often. Putting some elbow grease into cleaning floors is more intense than vacuuming — and it makes your floors look better to boot.

6. Chew sugarless gum. Research has found that the action of jaw muscles alone burns about 11 calories an hour.

7. Wash your car by hand instead of taking it through the automatic carwash. You’ll burn an extra 280 calories in an hour.

8. Play with kids: Impromptu games of basketball, touch football, or tag — or just jumping rope or throwing a ball — will help you use energy and set a good example of active play for the children. Calories burned: 80 to 137 every 10 minutes.

From:    Change One.com

Calculate your body mass index (BMI) and see if you are over weight

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Tips To Kick Start Your Weight Loss

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Quite simply, to lose weight and improve your condition, you have to eat less, eat more often, and eat better. But daily some form of physical exercise is a must.

Here are some simple steps to take:

9 Simple Diet Changes:

1. Plan your meals. It’s the best way we know of to stick to healthy eating goals. Use the weekly meal planners in the personal planner, and give preference to chicken, fish, and bean-based dishes.

2. Eat more often. The best approach for diabetes is to eat three moderate-sized meals (including breakfast!) and two healthy snacks a day.

3. Eat five servings of vegetables a day. By eating more vegetables, you’ll automatically eat more fiber and less fat. And vegetables are full of disease-fighting compounds. One serving is 1/2 cup canned or cooked vegetables or 1 cup raw vegetables.

4. Eat four servings of fruit a day. A serving of fruit is one piece of whole fruit, 1/2 cup cooked or canned fruit, or 1 cup raw fruit. Have fruit with breakfast and as snacks.

5. Switch to whole grains. Whole grains such as whole wheat bread and brown rice contain fiber, which blunts the rise of blood sugar. Aim for 3-6 servings a day. A serving is 1 slice whole wheat bread or 1/2 cup brown rice or whole wheat pasta.

6. Calcium-rich foods. They facilitate weight loss. Aim to get 2-3 servings a day of low-fat calcium foods such as milk, yogurt, and cheese. A serving is 1 cup milk or yogurt or 1 1/2 ounces nonprocessed cheese.

7. Eat beans 3-5 times a week. Beans are loaded with fiber, especially soluble fiber, which lowers cholesterol.

8. Focus on “good fats.” While saturated fats (the kind found in red meat, butter, and ice cream) contribute to insulin resistance, “good” fats help stabilize your blood sugar. Favor fish over red meat and olive or canola oil over butter.

9. Watch your portion sizes. Keep in mind that a main-dish serving of meat is only the size of a deck of cards, and pasta and cereal should be kept to less than 1 cup.
Take this quiz to discover how your current eating habits rate and zero in on what you’re doing right — and wrong — when it comes to eating for optimum health.

Help taken from:Change one.com

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