Why Choose Steel-Cut Oats
As we all know, whole grains are vital to a healthy lifestyle. Steel-cut oats offer a nuttier alternative to the rolled oats most people know.
Steel-cut oats are essential grains which are full of nutritional value, rich in B-vitamins, calcium, protein and fiber while low in sodium and unsaturated fat. In fact, just one cup of steel-cut oats contains 8g of fiber. Steel-cut oats are whole grain groats, the inner portion of the oat kernel, which have been cut into two or three pieces rather than flattened. Because of this it takes longer to digest, making us feel fuller for a longer period of time. They are a golden hue and look like chopped nuts or tiny grains of rice. Rolled oats are flake oats that have been steamed, rolled, re-steamed and toasted. Due to all of this additional processing they lose some of their fiber, nutritional value, natural taste, and texture.
According to the USDA, whole grains reduce cholesterol, high blood pressure and help prevent heart disease, cancer and diabetes. They are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion. Steel-cut oats have a lower glycemic index than instant oatmeal (42 versus 65), causing a smaller insulin spike when consumed. The exact cause of this is undetermined, but is believed to be due to a higher proportion of complex carbohydrates. Studies have indicated that when people increased their consumption of steel-cut oats to five servings (serving = one cup cooked) a week, there was a corresponding 39 percent reduction in the risk of onset of type 2 diabetes.
One of the most significant health benefits of steel-cut oats is that they help eliminate fat and cholesterol from the body. Studies show that in individuals with high cholesterol (above 220) consuming just 3 grams of soluble oat fiber per day typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in cholesterol translates to a 2% decrease in the risk of developing heart disease.
While steel-cut oats take a little longer to cook, this recipe can be put in the crock-pot the night before and be ready for you in the morning. Make it your own by adding whatever dried fruit you love. In our home we sprinkle chopped almonds on top and add a little soy milk. Our own instant oats! Enjoy!
Overnight Oatmeal
8 cups water
2 cups steel-cut oats
_ cup dried cranberries
_ cup dried blueberries
_ cup dried apricots (chopped)
Pinch of salt
Combine water, oats, dried fruit and salt in a crock-pot or slow cooker. Cover and set to low for 7-8 hours.
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17 Ways to Use Apple Cider Vinegar for Your Health and Wellness
Apple cider vinegar, commonly denoted as ACV, has received a lot of hype as a miracle home remedy for all kinds of ailments, from allergies to arthritis. While a lot of conclusive research needs to be done, there are all kinds of ACV tricks you can try for your home and wellness.
What is Apple Cider Vinegar?
Apple cider vinegar is the product of fermentation—the process in which sugars in food are broken down by bacteria and yeast. In stage one of fermentation, the sugars are turned into alcohol. Stage two, if the alcohol ferments further, you get vinegar. While vinegar can be made from all sorts of things—fruits, vegetables, and grains –ACV, is, unsurprisingly, made from pulverized apples. The main ingredient of apple cider vinegar, or any vinegar, is acetic acid. It also has other acids, vitamins, mineral salts, and amino acids.
It sounds like a relatively innocuous substance more likely to be found in a salad dressing or used as a preservative, but because of its unique properties, ACV has a huge range of uses.
15 Health Benefits to Apple Cider Vinegar
Adding apple cider vinegar as a supplement to your diet can result in a number of benefits to your health. Apple cider vinegar may help with everything from heart disease to weight loss. Below is a list of 17 proven benefits.
1. Help with Heart Disease
If you’re looking for an alternative modality to improve heart health and ameliorate high blood pressure, ACV could be exactly what you’re looking for. Though clinical trials haven’t been conducted yet on humans, trials on animals have shown ACV to reduce triglyceride and cholesterol levels, two of the major contributing factors to heart disease.
2. Lower Blood Sugar
Do you experience high blood sugar levels from type 1 or type 2 diabetes? Are your insulin levels low and your glucose levels too high? Try taking ACV after meals to lower your blood sugar levels. According to research conducted from a small study in 2004, subjects taking 20mL of ACV diluted in 40mL of water with a teaspoon of saccharine, lowered their blood sugar levels after a meal. This reduction was significant, though small, and only lasted about 30 minutes.
While this method needs more research conducted before it could be considered a viable treatment, some researchers have described it as a potential adjuvant to other treatments for diabetes.
3. Leg Cramp Relief
Ever had a crazy sudden pain in your leg in the middle of the night? It’s the worst! Stop the attacks with an ACV tonic. Taken diluted in water twice daily, it will dissolve acid crystals in the blood and provide potassium, calcium, and other essential minerals to the body needed to ease the leg cramps.
