What do you start your day off with? For me it’s sometimes a green smoothie, an almond butter toast with flaxseeds and chia seed toppings. Today, it’s my oatmeal. Midway through devouring my breakfast, I just had to snap a picture and blog about it. This was so simple to make. It didn’t require any frying. I literally just added hot water and waited 10 minutes. Then I topped it with cinnamon, ground up flaxseeds, blueberries, blackberries and half of a banana. This is what a healthy breakfast should look like. People often say, “oatmeal is boring!” I could see that, but then you should jazz it up. Be creative! Add cocoa nibs, which are cocoa bean pieces with nothing added to them. This would be for those chocolate lovers. Shredded coconuts and raisins are delicious too, or even some nuts. I added bananas for some sweetness because I don’t use sugars.
I think oatmeal is one of the healthiest most nutritious meal you can start your day off with. It’s packed with so many vitamins, fiber, and minerals. It’s also cheap, and easy to prepare. If you were to have a cup of basic quick oats everyday, it would cost you $.043. Can’t beat that!
Once you’ve eaten dried whole organic cranberries, there’s no turning back. However, it’s much more nutritious eating the unprocessed kind. Basically, fresh is best! Delicious cranberries are packed with vitamin C, fiber, manganese, vitamin K, and vitamin E.
Cranberries are rich in phytonutrients, anti-cancer, cardiovascular, and digestive track benefits. It’s also an anti-inflammatory, supports the immune systems, and protects against UTI’s.
Significant Cardiovascular Benefits for Postmenopausal Women
Eating a serving of whole grains, such as oats, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).
A 3-year prospective study of over 200 postmenopausal women with CVD, published in the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced both:
Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and
Less progression in stenosis, the narrowing of the diameter of arterial passageways.
What’s a better way to gain the strength and energy to carry you through a hectic morning schedule than with a steaming bowl of freshly cooked oatmeal.
According to a study published in the Archives of Internal Medicine, confirmed that eating high fiber foods, such as oats, helps prevent heart disease. Just one cup cooked oats have 15.7% magnesium, 18% selenium, 68% manganese, 18% phosphorus, 15.9% fiber and 15.6% of zinc. If you add 1 cup of blackberries like I did here, you’ll be adding 30 mg of Vitamin C. Plus, 7.6 g of fiber, 184 mcg of beta carotene, and 1.68 mg of vitamin E.
These antioxidants protect your cells from free radicals, which are molecules that cause damage to your cells and increase your risk of heart disease, cancer, stroke and possibly Alzheimer’s disease.
Oats also contains vitamin E, calcium, iron, and vitamin K. When I start the day off with a bowl of oats it holds me until lunch time. It’s very filling!