healthy eating: 10 reasons to.....

Ever since I lived alone, tried cooking alone and eat alone in Dubai (not all times of course), I have been more mindful about eating healthy. I've taken brown instead of white rice if possible, wholegrain bread instead of white bread, and oats instead of the usual breakfast choices.

I do at times take a break from this routine, but I find the joy of packing my own wholemeal sandwiches (with my favorite filling of egg mayonnaise/tuna) or my refrigerated soaked oats to office. That also helps me to keep my weight in check. The times when I don't watch my diet is probably the times I eat out - it is really hard to find healthy choices for me. Salad's not totally my thing, though vegetables are!

Here are some benefits to share for the easiest 2 things you should convert to:

Brown Rice: 10 reasons why you should take brown not white.

1. Rich in Selenium 

Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis. 

2. High in Manganese 

One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems. 

3. Rich in Naturally-Occurring Oils 

 Naturally occurring oils are beneficial for the body as these healthful fats help normalize cholesterol levels. 

4. Promotes Weight Loss 

The fiber content of brown rice keeps bowel function at it’s peak since it makes digestion that much easier. Brown rice is the perfect addition to the daily diet for those seeking bowel regularity. In addition, brown rice also makes the tummy feel full which translates to smaller meal portions. 

5. Considered Whole Grain 

 Brown rice is considered a whole grain since it hasn’t lost its “wholeness” through the refinement process. Wholes grains are proven to reduce the buildup of arterial plaque and reduce the risk of heart disease and high cholesterol. 

6. Rich in Anti-Oxidants 

This is one of the best kept secrets regarding brown rice. We usually associate anti-oxidant rich foods with blueberries, strawberries and other fruits and vegetables. The antioxidant capacity of brown rice is right up there with these super stars. 

7. High in Fiber 

 Brown rice is high in fiber and on top of the list for foods that can help prevent colon cancer. This can be attributed to the high levels of fiber naturally contained in brown rice. These fibers attach to substances that cause cancer as well as to toxins in the body, thus eliminating them and keeping them from attaching to the colon wall. 

8. A Slow-Release Sugar 

 Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes 100 fold. 

9. Perfect Baby Food 

 Brown rice cereal or brown rice itself is the perfect baby’s first food due to the dense natural nutrition and fiber it contains. This is a much better choice than refined white rice cereal products as rapidly growing babies and toddlers require nutrient rich diets to help maintain rapid growth cycles. 1

10. Candida Yeast Infections 

Brown rice is the perfect adjunct for candida yeast infection treatmentsgiven that high glycemic and otherwise sugary/starchy foods are prohibited during most candida treatment protocols. The natural digestibility of brown rice coupled with the high fiber content can help sensitive digestive systems heal from an overgrowth of candida organisms. 

Source: http://www.vegkitchen.com/tips/10-reasons-why-brown-rice-is-the-healthy-choice/#2y38xgmXUsGFLlAz.99

*   *   *   * 

10 reasons to eat oats (I do it in a jar with fruits, raisins and some chocolate chunks)

1. Low calorie food; stops cravings. 

 A cup is only 130 calories! It also stays in your stomach longer, making you feel full longer. You will have less hunger and cravings.

 2. Provides high levels of fiber, low levels of fat, and high levels of protein. 

It’s on the short list for the highest protein levels of any grain.

 3. Stabilizes blood sugar and reduces risk of diabetes (type 2) 

The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion.

4. Removes your bad cholesterol (without affecting your good cholesterol).

 Many studies have shown that the unique fiber in oatmeal called beta-glucan, has beneficial effects on cholesterol levels

 5. Gluten-free safe. I am gluten sensitive and have no problem with oatmeal.

 If you are gluten intolerant or have celiac disease there is some cause for concern. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin. Avenin is a prolamine that is considered toxic to the intestinal mucosa of avenin-sensitive individuals. Oats can also contain gluten from nearby wheat field contamination and processing facilities. Many studies have shown that many celiacs can consume wheat free oats with no problems.

 6. Contains lignans which protect against heart disease and cancer. 

Oatmeal, like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans. One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

 7. Contains unique antioxidants beneficial for heart disease. 

A study at Tufts University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.

 8. Protects against heart failure. 

A Harvard study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure. Guess what grain is most easily found and prepared unrefined – oats.

 9. Enhances immune response to disease. 

The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and it also enhances their ability to eliminate the bacteria they find there

 10. It tastes good! 

All oats whether in flakes or groats form have gone through a heat process which gives them their rich nutty flavor. This keeps them from spoiling. They have also been hulled. This process does not strip away all the bran and germ allowing them to retain a concentrated source of fiber and nutrients . This means however, that oats are not raw and will not sprout.

 Source: http://www.care2.com/greenliving/oatmeal-everyday-powerfood.html#ixzz2Zy9N8GRj

So people, when you complain about weight gain or feeling too "heavy" after meals, consider lighter options or portions!