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Dietary Guidelines For Americans

March 2, 2016

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January 2016 Health Tips

January 2, 2016

 

Happy New Year!
Start the new year off with a few realistic health goals. Whether it be eating more vegetables, exercising more, or limiting your intake of sweetened beverages, write it down and keep track of your progress! It is up to you to be the change you want to see, so stay focused and determined!


 

Too cold to go out an exercise?

Don't let the cold keep you from being active. Start working on that "summer body" now! Whether it be jumping jacks, push ups, squats or crunches, take the time to do your body some good! Check out these 10 workouts that you can do at home below:

 

 

Did you know that January is National Oatmeal Month?? I do not know about you, but oatmeal is one of my "go-to's" for breakfast. It is warm, filling, and versatile. You may have seen different type of oatmeal advertised in the market or restaurants (steel-cut, whole grain, groat, etc), and I am here to break them all down from least refined to most refined.
 

Groat: this is the entire oat grain kernel after the hull has been cleaned and removed. This type of oat takes the longest to cook (50-60 minutes). Groats can be used as a breakfast cereal or as a savory rice-type pilaf.
 

Nutrition Facts (1/4 cup): 180 calories, 3 grams of fat, 30 grams of carbohydrate, 4 grams of fiber 7 grams of protein


Steel cut groats (oats): These are groats that have been cut into two or three pieces with steel blades. Steel cut oats are also known as Irish oatmeal. These oats cook quicker than groats, 10-20 minutes (depending on the consistency that you desire) on stove-top.

 

Nutrition Facts-1/4 cup (Quakers): 150 calories, 2.5 grams fat, 27 grams carbs, 4 grams fiber, 5 grams protein.

 

Scottish Oatmeal: These are groats that have been ground which creates small groat pieces. This type of oat takes about 10 to cook on stove-top.
 

Nutrition Facts- 1/4 cup (Bob's Red Mill): 140 calories, 2.5 grams ft, 23 grams carbs, 4 grams fiber, 6 grams protein.


Rolled Oats: There are two types of rolled oats: old fashioned and quick or instant oats. Old fashioned oats are steamed and then rolled into flakes. These take 10-20 minutes to cook on stove-top (depending on the consistency that you desire). Oats that have been rolled thinner or steamed longer than old fashion oats are considered quick or instant oats; the extra rolling or steaming allows these oats to cook quicker (1-3 minutes stove-top or microwave).

 

Nutrition Facts-1/2 cups (Calorie King website): 150 calories, 3 grams fat, 27 grams carbs, 4 grams fiber, 5 grams protein 


Oat bran: This contains the bran portion of the oat (no germ or endosperm), and it is high in fiber. Oat bran takes about 3 minutes to cook on stove top.

 

Nutrition Facts: 1/3 (Bob's Red Mill): 150 calories, 2 grams fat, 27 grams carbs, 7 grams fiber, 7 grams protein.

 

As you can see, the nutrition facts are similar for each type of oat, the consistency and flavor of the oats is what sets them apart. So enjoy National Oatmeal Month with the oats of your choice!

 

EXERCISES

 

 

 

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