Oatmeal is one of those foods where you can have it everyday, yet it can be different because there are so many options in what to add to it. Oatmeal is a very healthy breakfast.

Here are a few facts about oatmeal and why you should include it in your weekly breakfast:

• Lowers Cholesterol Levels
• Reduces Risk of Cardiovascular Disease
• Prevents Heart Failure
• Significant Cardiovascular Benefits for Postmenopausal Women
• Enhances Immune Response to Infection
• Stabilizes Blood Sugar
• Lowers Type 2 Diabetes Risk
• Antioxidant Benefits
• Fiber from Whole Grains and Fruit Protective against Breast Cancer

To read more click here.

Oatmeal is also an excellent source of vitamin B complex. Vitamin B is essential for normal functioning of nervous system.

Oatmeal also contains important nutrient like vitamin E, iron, phosphorous, magnesium, calcium and thiamine , which helps in growth of bone, teeth and muscle.

Vitamin E prevents blood clotting and act as antioxidant. This vitamin removes harmful free radicals from body that damages cells of body. These free radicals are responsible for aging.

Oatmeal also contains important micro nutrient zinc. Zinc is essential constituent of many enzymes and is required for metabolism and stabilization of nucleic acid. Zinc also associated with healing of wound, growth, reproduction and glucose tolerance of human body.

You are better off avoiding the prepackaged flavored oatmeal as it is full of sugars that suppress the health benefits that oatmeal has to offer. Instead add your own “flavor” to your oatmeal like fruit, honey, nuts, raisins, real maple syrup, agave necter or cinnamon. Lastly, to save a few dollars buy it in bulk at Henry’s, WholeFoods, People’s or where ever they many have the bulk bins.

Who knew such a simple spice could be so good for you. Check out the facts on cinnamon below!

Reasons to eat cinnamon:

-         might help control blood sugar, cholesterol and triglyceride levels

-         studies have shown that is strengthens the cells’ sensitivity to insulin, which is important for those who may be diabetic

-         suggested amount of a half teaspoon a day for 40 days might reduce blood sugar levels and triglycerides

Great ways to add cinnamon into your diet:

-         try oatmeal with cinnamon

-         toast with a little butter and cinnamon

-         even some plain yogurt with cinnamon

**ENJOY**

Do you know how much fiber you consume a day? Did you know that your daily fiber intake should be between 20-30g a day? Most Americans today don’t even consume half of that.

If your fiber intake is low I urge you to add more fiber to your diet. Fiber does a body good for many reasons. Fiber is known to fight diseases and help prevent many others such as heart disease, colon cancer, breast cancer, hemorrhoids, constipation and other intestinal problems.  Fiber also helps control diabetes and reduces risk of diverticulosis. Fiber also prevents us from over eating because it adds bulk to our diet, therefore, it helps us feel full longer.

So what foods have fiber in them? Here are just a few below.

-          beans

-          peas

-          apples

-          blackberries

-          avocados

-          oat bran

-          oatmeal

-          corn

-          broccoli (cooked)

-          lentils

-          pears

-          lima beans

One thing to think about is that when we had fiber to our diets we also need to make sure we drink more water. Fiber binds with water and causes the body to eliminate more water. If we increase our fiber intake we also need to increase our water intake to prevent dehydration.

Lastly, there are supplements out there, but it is way better and to get your fiber from food. Supplements cause us to miss out on important nutrients we get from food.

Bringing in the New Year many of us try and make a conscience effort to eat better. Below I created a chart to jump start your New Year with some healthy options. Enjoy and Happy New Year!

Instead of:	Try this:	Even better:
french Fries	baked potato	baked sweet potato
canned vegetables	frozen vegetables	fresh vegetables
soda	100% fruit juice	water with lemon
milk chocolate	70% or more dark chocolate	grain sweetened chocolate
cows milk	vanilla silk soy milk	unsweetened silk soy milk
white pasta	whole wheat pasta	spelt pasta
potato chips	100% stone ground chips	popcorn
canned fruit	dried fruit	fresh fruit
ice berg lettuce	romaine lettuce	spinach
Raisin Bran	Puffins (Barbara’s Bakery)	oatmeal
Nature  Valley granola bars	Barbara’s Bakery granola bars	lara bars or bora bora bars