OATS FOR THE WIN!
I just can’t start the day without a bowl of warm oats! I’ve tried the low carb, higher fat breakfasts and it just doesn’t seem to satisfy me in the same way. So recently I have been having carbs at breakfast in the form of oats and luckily they are thought to have a number of great benefits. So if you are looking for a good source of carbs then why not add oats into your day.
BENEFITS OF OATS:
- Good source of fibre – Oats are high in both soluble and insoluble, which are vital for a healthy digestive system.
- Keep you fuller for longer – The soluble fibre in oats, in particular beta-glucan, slows the movement of food through your digestive system meaning you feel fuller for longer. Great for when trying to control your calorie intake.
- Improved immunity – Oats have been shown to help the body fight of bacteria and viruses, as well as potential fight cancerous cells.
- Good for cardiovascular health – Oats are thought to be able to lower bad cholesterol and reduce the risk of hypertension and heart disease.
- Slow release of energy – Oats are a low GI carbohydrate source, which means they are digested slowly. They provide you with a slower release of energy over a longer period of time compared to other sugary carb sources.
- Versatile – They can be used to make many different foods, such as pancakes, flapjacks, protein balls, smoothies and the currently popular “flex bowls”. Check out our recipe guide for Pancake Recipe!
- Tasty – This in my opinion is the biggest benefit of oats! Not only can you use oats to create a variety of meals and snacks, but you can add so much to them to make them tasty and interesting. For example you could add; berries, nuts, seeds, protein powders, dark chocolate, zero calorie syrup or honey to your oats.
We often get asked the questions; “What is the best diet”, “what do I need to eat” and “how much should I eat”. With many people thinking there is a magic one size fits all diet that will give you the body of your dreams.
However, the answer is never as simple as a cookie cutter diet or a list of “good” and “bad” foods to eat.
There are a few important points to consider when trying to establish what is the best diet for you:
- Your Goals – What are you wanting to achieve? Do you want to drop body fat or are you wanting to fuel your sporting performance?
- Your Lifestyle – Are you able to make and eat regular meals or are you always on the go? Do you have a physical job or sedentary job?
- Your Commitment Level – How committed are you to achieve your goals? Not everyone wants to sacrifice everything to achieve a particular health and fitness goal.
- Can You Stick To It – This is the most important point to consider. If you can’t actually follow your diet because it doesn’t suit your lifestyle then it is pretty much pointless and definitely not the best diet for you.
In summary, the best diet is the one that you can actually follow day in day out and helps you get to your goals. Yes it will be challenging to start with, but it will be do-able, you’ll be able to work it into your lifestyle and most importantly you won’t quit.
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Micronutrients are the vitamins and minerals that the body requires in small amounts to function optimally. To ensure you get adequate micronutrients from your diet make sure you eat a variety of vegetables, fruit, meat and fish.
Supplements (e.g. vitamins, green powders) can be taken if you diet is lacking particular vitamins or minerals.
This is what the major vitamins and minerals do:
Vitamin A – sometimes called Retinol has a few jobs which include helping Vision in darkness, keeping the skin and membranes healthy and supporting your immune system.
Vitamin A can be converted from foods high in Beta-Carotene.
Vitamin B – there are 8 types of vitamin B! B vitamins in general are responsible for energy production from food and supporting the nervous system and helping the body produce healthy blood cells.
Vitamin C – helps to protect cells and maintains everything from healthy skin to bones! It’s also super important for helping with inflammation and healing!
Vitamin D – keeps bones, muscles, teeth and mood healthy! Vitamin D is super important for this! Try to get as much UVA protected sunlight as possible and in the winter check your mood to see if a supplement might be needed!
Vitamin E – again for healthy skin hair and eyes and to support our immune system!
Vitamin K – needed for blood clotting and bone health!
Minerals – these include calcium, magnesium, Iodine, selenium and other trace minerals we need in tiny quantities. Calcium is great for bone health and detoxification! Magnesium for relaxation and cell hydration improving recovery, Iodine and selenium for thyroid health and things like chromium for blood sugar!
When adding vitamins and minerals decide carefully. Multi-vitamins are convenient but often contain more than our recommended daily amount of some of these which can cause imbalances. I would suggest focusing on a nutrient rich diet full of colour and varied sources of proteins fats and carbs and reviewing your energy levels! Then discuss with a nutritional or healthcare practitioner!