According to James O. Prochaska, PH.D., there are six stages of change. Sounds like a lot, huh? Why would you even care about the stages of change anyway? The reason is because understanding which stage you're in can help you to grow and to move forward with your goals more quickly. You can even be in a different stage for each one of your goals. Following are brief explanations of the six stages and some questions you might ask yourself:
Stage 1 -- Pre-Contemplation
The pre-contemplation stage is the stage in which you may not even realize you have a problem. You may have no desire or intention to change. The person in pre-contemplation is usually in denial. He or she will say things like, "I can't" or "I won't". Prochaska writes that pre-contemplation, "indicates in many cases an active resistance to change."
*Are you in the pre-contemplation stage in any area of your life?
*Are you in denial about something about yourself or about your life? Maybe a health issue? A character trait? A problem that needs to be resolved?
Stage 2 - Contemplation
The contemplation stage is where a person acknowledges a problem and is considering how to solve it. The individual can see in his/her mind's eye that "change is on the horizon," as Prochaska puts it. This person is thinking about his/her options. Contemplators often move to the next stage, but some remain "chronic contemplators." Prochaska describes these contemplators as those who "substitute thinking for acting, promising that they are going to act 'someday.'"
*Is there an area of your life in which you're in the contemplation stage? Are you thinking about making any changes?
*Have you noticed any "chronic contemplation" tendencies in yourself? Do you like to talk about your problems without ever taking any action to solve them?
Stage 3 - Preparation
The preparation stage is the "getting ready" stage, and as Prochaska states, "brings you to the edge of action." In the preparation stage the person begins to focus more on the solution than on the problem, and thinks more about the future than on the past. A person may become excited about the change they are about to make in this stage. A hallmark of the preparation stage is commitment. Prochaska claims that most people remain in the preparation stage for an average of 30 days.
*Are you in the preparation stage with of any of your goals?
*What types of things are you doing to prepare to make the change? Are you reading or researching to gain necessary knowledge? Do you have the resources you need to make the change? Do you need support to make the change? If so, have you asked for help?
Stage 4 - Action
The action stage is the stage when change starts to occur and the person makes a move. This is also the stage when an individual will "go public" with the change they are making, indicating a readiness for change. This is the busiest of all the stages and requires lots of effort and support. Understanding any pitfalls that may trip you up is important in this stage so that you can be prepared for and overcome them.
*Are you in the action phase with any of your goals?
*Have you taken action on any important goals? Have you "gone public" with any goals in the past? Did "going public" make you feel more accountable to your goal? How did you successfully overcome hurdles/challenges in the action stage?
Stage 5 - Maintenance
The maintenance stage is all about maintaining your goal once you've reached it. Prochaska says that most people are in the maintenance stage anywhere between six months to a lifetime. This is also a very active stage and is not a time for slacking off of goals; rather the maintenance stage is a time to ensure that the change is here to stay and becomes a permanent part of your life.
*Are you in the maintenance stage with any of your goals?
*Has it been difficult for you to maintain a change you've made? What kinds of things can get in the way of making a permanent change?
Stage 6 - Termination
The termination stage is the ultimate goal, when you no longer have the problem. For instance, if you had a goal of moving from one house to another there would be a clear end to the situation. However, for most types of change people usually remain in the maintenance stage. For example, staying at a healthy weight would require most people to remain in the maintenance stage.
*Are you in the termination stage with any of your goals?
*Do you typically remain in the maintenance stage?
Can you see how you've moved through these stages in your life with various goals? Remember, you can be in a different stage of change with each of your goals.
I hope this short summary of the six stages of change provides some insight about the change process. For more information or an expanded explanation of the stages of change, you can read "Changing for Good" by James O. Prochaska.
Monday, April 11, 2011
Monday, February 28, 2011
Introducing........the Gremlin!
Let me introduce you to.....the Gremlin. No, he's not a furry creature from a science fiction movie or a character from a video game. Actually, you know him quite well already because he lives with you every day. He is the voice in your head who tells you destructive, life-denying untruths about yourself. He is your inner critic. Have you ever heard the voice in your head saying any of the following?
"You'll never make it."
"You're not smart enough."
"You've made such a mess of your life you'll never be able to change it."
"You're too fat and you'll never lose weight."
"You'll never be well."
"Nobody really cares about you."
"You'll make a fool of yourself."
"It's too late for you."
"You're too old to try something new."
"If people knew who you really were, they wouldn't like you."
"That's just who you are."
"You're all alone in this world."
"What makes you think you can do that?"
"You can't do that."
"Why bother?"
"It's going to be way too hard."
"You don't have what it takes."
"You'll look stupid."
"Other people are just smarter, funnier, thinner, and better looking that you are."
You certainly get the idea, and we can all relate to at least one or two of the lies above. In his book, Taming the Gremlin, Rick Carson calls the Gremlin, "...a vile, vicious, villainous, insufferable bully lurking in the shadows of your very own mind."
Where does the Gremlin come from? He comes from the past and his voice comes from things you heard or learned from teachers, parents, friends, spouses, co-workers, authority figures, and from comparing yourself to other people.
The Gremlin is sneaky so you might not recognize him right away, but I can give you some clues. When you see yourself feeling or behaving in the following ways the Gremlin may be at work: procrastinating, stalling, blaming, being defensive, feeling fearful or anxious, feeling apathetic, flip-flopping on goals, feeling a lack of motivation, and more.
So how can you get rid of the Gremlin? By shining a light on him, by becoming aware of his endless chattering in your mind, and by understanding that the negative voice is not really you.....and it's not true.....unless you believe it.
"You'll never make it."
"You're not smart enough."
"You've made such a mess of your life you'll never be able to change it."
"You're too fat and you'll never lose weight."
"You'll never be well."
"Nobody really cares about you."
"You'll make a fool of yourself."
"It's too late for you."
"You're too old to try something new."
"If people knew who you really were, they wouldn't like you."
"That's just who you are."
"You're all alone in this world."
"What makes you think you can do that?"
"You can't do that."
"Why bother?"
"It's going to be way too hard."
"You don't have what it takes."
"You'll look stupid."
"Other people are just smarter, funnier, thinner, and better looking that you are."
You certainly get the idea, and we can all relate to at least one or two of the lies above. In his book, Taming the Gremlin, Rick Carson calls the Gremlin, "...a vile, vicious, villainous, insufferable bully lurking in the shadows of your very own mind."
Where does the Gremlin come from? He comes from the past and his voice comes from things you heard or learned from teachers, parents, friends, spouses, co-workers, authority figures, and from comparing yourself to other people.
The Gremlin is sneaky so you might not recognize him right away, but I can give you some clues. When you see yourself feeling or behaving in the following ways the Gremlin may be at work: procrastinating, stalling, blaming, being defensive, feeling fearful or anxious, feeling apathetic, flip-flopping on goals, feeling a lack of motivation, and more.
So how can you get rid of the Gremlin? By shining a light on him, by becoming aware of his endless chattering in your mind, and by understanding that the negative voice is not really you.....and it's not true.....unless you believe it.
Saturday, January 29, 2011
Energy Sappers
A phone call you've been putting off....a repair you've been meaning to take care of....an apology you know you should make...a bill you're avoiding paying....a task at work that you're procrastinating doing....some cleaning you're dreading....a goal you're postponing.
What do all of these things have in common? They're energy sappers! They're stealing precious energy from you and you may not even realize it. The reason is this: The things that you ignore in your life begin to use up your resources. For instance, if you believe you "should" exercise, but you don't do it, you begin to feel badly about it. Feeling badly or guilty about something steals emotional energy, which saps physical energy. So, even though you're not doing the exercise, you're actually using the energy it would take to do the exercise itself, but you're not getting the benefit and, worse, you're hurting your body and getting the guilt! Whew...what a vicious circle!
Have you ever noticed that you avoid certain rooms in your house? Or that you feel good in one room and not the other? Do you sigh when you look at the pile of papers on your desk? Or get a sick feeling in your stomach when you think about the phone call you need to make? You can actually feel your physical energy change when you think of or come into contact with certain thoughts or places. Maybe the clutter, broken appliance, thought, or memory is draining your energy.
So, how do you end this cycle? Action! Taking action, even the slightest action, toward addressing your energy sappers will begin to free up tremendous emotional and physical energy. One very effective exercise you can do to begin to clear away your energy sappers is to create a list. Write a list of 50 energy sappers in your life. Walk through your house and identify that which needs to be repaired. Think of important conversations that need to be had, problems that need to be addressed, phone calls that need to be made, bills that need to be paid, closets that need to be cleaned, health challenges that need to be overcome, goals that need to be pursued, etc. Ask yourself what you've been putting off and putting up with in your environment and in yourself, no matter how small or large.
Once you've got your list of 50, decide that you're going to take 15 minutes a day (or 15 minutes a week) to begin to chip away at the items on your list. I always tell myself that I can do anything for 15 minutes, no matter how much I dislike doing it. You don't need to complete an item completely right away....you just need to start it and then keep whittling away 15 minutes at a time. I like what my sister tells herself when she begins to procrastinate or feel lazy: "Come on, get up! You're stronger than this!" You're stronger than that, too!
What do all of these things have in common? They're energy sappers! They're stealing precious energy from you and you may not even realize it. The reason is this: The things that you ignore in your life begin to use up your resources. For instance, if you believe you "should" exercise, but you don't do it, you begin to feel badly about it. Feeling badly or guilty about something steals emotional energy, which saps physical energy. So, even though you're not doing the exercise, you're actually using the energy it would take to do the exercise itself, but you're not getting the benefit and, worse, you're hurting your body and getting the guilt! Whew...what a vicious circle!
Have you ever noticed that you avoid certain rooms in your house? Or that you feel good in one room and not the other? Do you sigh when you look at the pile of papers on your desk? Or get a sick feeling in your stomach when you think about the phone call you need to make? You can actually feel your physical energy change when you think of or come into contact with certain thoughts or places. Maybe the clutter, broken appliance, thought, or memory is draining your energy.
So, how do you end this cycle? Action! Taking action, even the slightest action, toward addressing your energy sappers will begin to free up tremendous emotional and physical energy. One very effective exercise you can do to begin to clear away your energy sappers is to create a list. Write a list of 50 energy sappers in your life. Walk through your house and identify that which needs to be repaired. Think of important conversations that need to be had, problems that need to be addressed, phone calls that need to be made, bills that need to be paid, closets that need to be cleaned, health challenges that need to be overcome, goals that need to be pursued, etc. Ask yourself what you've been putting off and putting up with in your environment and in yourself, no matter how small or large.
Once you've got your list of 50, decide that you're going to take 15 minutes a day (or 15 minutes a week) to begin to chip away at the items on your list. I always tell myself that I can do anything for 15 minutes, no matter how much I dislike doing it. You don't need to complete an item completely right away....you just need to start it and then keep whittling away 15 minutes at a time. I like what my sister tells herself when she begins to procrastinate or feel lazy: "Come on, get up! You're stronger than this!" You're stronger than that, too!
Tuesday, January 4, 2011
Go for it!
As you've entered the new year, what has been on your mind? What have you been thinking you'd like to change about yourself or to accomplish in your life? Do you have a particular health, weight loss, or fitness goal? Do you have a buried dream that you want to resurrect? Do you need a new job or want a different one? Do you have a desire to make a difference in the world? This is the time of year when we all start thinking about making a fresh start. We have hope in the year ahead and we feel we've been given a clean slate to become who we want to be....and we are right.
Now, ask yourself what, if anything, might be holding you back. Have you already started pursuing your goal? If not, why not? Why haven't you already set yourself on a course to accomplish your goal, realize your dream, or make the change within yourself? We all have the same reasons that hold us back from living the lives we really want: fear that we'll fail is a big one; not feeling like we deserve what we want is another; worry about what other people will think is a biggie; worn out recordings in our minds that tell us we're too old, that it's too late, that we're not smart enough, that it's going to be really hard, and on and on. Have you ever stepped back as a silent observer to listen to the bill of goods your mind tries to sell you every day? Most of it is garbage....and it isn't even true!
The truth is that you (all of you) are creative, resourceful, and whole and you can accomplish anything you set your mind to. Do you realize that everything in your life started out as a thought? Do you want to make a change? Change your thoughts! Begin to think thoughts that are in line with your goals. Begin to question the worn out recordings playing in your mind that bring you down and start to believe the truth about yourself. Make sure the picture you have of yourself is the "you" that you really want. Project yourself into the future and see yourself accomplishing your goals, living the life that you want, and being the person you want to be. The real you is not the negative recordings.The real you is great, strong, beautiful, at peace, loving, and joyful.
You were created in the image of Love, the most powerful force in the universe. Love is living on the inside of you and will help you to accomplish anything you want. And when you start pursuing your most cherished goals and dreams and living the life you truly desire you will start to get happy, and then you will pass happiness and hope on to others.
Yes, the new year gives us a clean slate, but every new day does, too. Go for it!
Now, ask yourself what, if anything, might be holding you back. Have you already started pursuing your goal? If not, why not? Why haven't you already set yourself on a course to accomplish your goal, realize your dream, or make the change within yourself? We all have the same reasons that hold us back from living the lives we really want: fear that we'll fail is a big one; not feeling like we deserve what we want is another; worry about what other people will think is a biggie; worn out recordings in our minds that tell us we're too old, that it's too late, that we're not smart enough, that it's going to be really hard, and on and on. Have you ever stepped back as a silent observer to listen to the bill of goods your mind tries to sell you every day? Most of it is garbage....and it isn't even true!
The truth is that you (all of you) are creative, resourceful, and whole and you can accomplish anything you set your mind to. Do you realize that everything in your life started out as a thought? Do you want to make a change? Change your thoughts! Begin to think thoughts that are in line with your goals. Begin to question the worn out recordings playing in your mind that bring you down and start to believe the truth about yourself. Make sure the picture you have of yourself is the "you" that you really want. Project yourself into the future and see yourself accomplishing your goals, living the life that you want, and being the person you want to be. The real you is not the negative recordings.The real you is great, strong, beautiful, at peace, loving, and joyful.
You were created in the image of Love, the most powerful force in the universe. Love is living on the inside of you and will help you to accomplish anything you want. And when you start pursuing your most cherished goals and dreams and living the life you truly desire you will start to get happy, and then you will pass happiness and hope on to others.
Yes, the new year gives us a clean slate, but every new day does, too. Go for it!
Monday, November 29, 2010
HC's "Top 10" -- Coconut Oil
There are so many reasons to incorporate coconut oil into a healthy eating plan. Coconut oil is one that can safely be used when cooking because of its tolerance to high heat, unlike most oils which change structure and become unhealthy after reaching higher temperatures.1 The healthiest coconut oils are those that are cold-pressed and virgin or extra virgin.1
Coconut oil is high in fat, but most of it is of a healthy kind referred to as medium-chain triglycerides (MCT's) and does not raise cholesterol.1 One of these MCT's is lauric acid which has been shown to provide antiviral, antibacterial, and antimicrobial support.1
Some health conditions caused by bacteria that are killed by the MCT's in coconut oil include strep throat, food poisoning, urinary tract infections, meningitis, gonorrhea, Chlamydia, Helicobacter pylori, candida, and others.1 Coconut oil strengthens the immune system and, according to Johnny Bowden, author of The 150 Healthiest Foods on Earth, including coconut oil into an infant’s diet increases the absorption of amino acids, calcium, and magnesium.1 Interestingly, osteoporosis is rarely found in populations of people who regularly consume (unsweetened) coconut and coconut oil.1
Coconut oil is a solid oil with a melting temperature of 76 degrees.2 Therefore, it is in liquid form when inside the body. Coconut oil can be used in place of margarine, butter, or any other oil in cooking and in baking.3 Coconut oil is a very safe and healthy food to incorporate into the diet, as long as it is high quality, organic, cold-pressed, and virgin.1 I eat it right off the spoon!
1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Coconutoil.com. (2010). Retrieved from http://www.coconutoil.com/ on November 29, 2010.
3Tropicaltraditions.com. (2010). Frequently asked questions. Retrieved from http://www.tropicaltraditions.com/faq.htm#1 on November 29, 2010.
Coconut oil is high in fat, but most of it is of a healthy kind referred to as medium-chain triglycerides (MCT's) and does not raise cholesterol.1 One of these MCT's is lauric acid which has been shown to provide antiviral, antibacterial, and antimicrobial support.1
Some health conditions caused by bacteria that are killed by the MCT's in coconut oil include strep throat, food poisoning, urinary tract infections, meningitis, gonorrhea, Chlamydia, Helicobacter pylori, candida, and others.1 Coconut oil strengthens the immune system and, according to Johnny Bowden, author of The 150 Healthiest Foods on Earth, including coconut oil into an infant’s diet increases the absorption of amino acids, calcium, and magnesium.1 Interestingly, osteoporosis is rarely found in populations of people who regularly consume (unsweetened) coconut and coconut oil.1
Coconut oil is a solid oil with a melting temperature of 76 degrees.2 Therefore, it is in liquid form when inside the body. Coconut oil can be used in place of margarine, butter, or any other oil in cooking and in baking.3 Coconut oil is a very safe and healthy food to incorporate into the diet, as long as it is high quality, organic, cold-pressed, and virgin.1 I eat it right off the spoon!
1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Coconutoil.com. (2010). Retrieved from http://www.coconutoil.com/ on November 29, 2010.
3Tropicaltraditions.com. (2010). Frequently asked questions. Retrieved from http://www.tropicaltraditions.com/faq.htm#1 on November 29, 2010.
Sunday, October 24, 2010
HC's "Top 10" -- Cinnamon
Cinnamon is every bit as healthy as it is delicious. It contains many compounds that help the body to function better, such as anthocyanins, which contribute to capillary health; phytochemicals that fight off problematic intestinal bacteria like candida; compounds that may reduce the incidence of ulcers; and compounds that reduce inflammation which may help with joint, muscle, and menstrual pain.1 Cinnamon, as a carminative, also helps with digestion and can relieve gas and stomach pain.1
Probably one of the best known health benefits of cinnamon, and the one that has the USDA’s attention, is its ability to stabilize and lower blood sugar.1 The phytochemicals, chalcone polymers, are responsible for raising the cells’ ability to metabolize glucose by twenty times by imitating the body’s insulin behavior.1 In one study, cinnamon also helped to lower cholesterol in people with type II diabetes and there is promising evidence pointing to cinnamon’s potential ability to lower blood pressure.1
According to a research scientist at the USDA, the most effective way for type II diabetics to lower blood sugar with cinnamon is to put 3 tablespoons of ground cinnamon and approximately 3/4 tsp of baking soda in a 32-ounce jar; fill the jar with boiling water; let it cool; strain, keeping only the the liquid; and put it in the refrigerator for later consumption.1 She suggests drinking about 9-ounces of the tea four times per day, dropping down to one or two cups a day after one to three weeks.1 People with type I diabetes are advised to drink one or two cups per day in the beginning and then increase each week by one cup.1 Anyone following these methods should keep an eye on their glucose levels.1
Cinnamon can be incorporated into the diet it many ways. It can be used as a topping for oatmeal, as well as baked acorn and butternut squashes. It can be sprinkled on whole grain toast or berries. It can be added to coffee, herbal tea, or apple cider. Get creative and enjoy this wonderful warming and healthful spice!
1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
Probably one of the best known health benefits of cinnamon, and the one that has the USDA’s attention, is its ability to stabilize and lower blood sugar.1 The phytochemicals, chalcone polymers, are responsible for raising the cells’ ability to metabolize glucose by twenty times by imitating the body’s insulin behavior.1 In one study, cinnamon also helped to lower cholesterol in people with type II diabetes and there is promising evidence pointing to cinnamon’s potential ability to lower blood pressure.1
According to a research scientist at the USDA, the most effective way for type II diabetics to lower blood sugar with cinnamon is to put 3 tablespoons of ground cinnamon and approximately 3/4 tsp of baking soda in a 32-ounce jar; fill the jar with boiling water; let it cool; strain, keeping only the the liquid; and put it in the refrigerator for later consumption.1 She suggests drinking about 9-ounces of the tea four times per day, dropping down to one or two cups a day after one to three weeks.1 People with type I diabetes are advised to drink one or two cups per day in the beginning and then increase each week by one cup.1 Anyone following these methods should keep an eye on their glucose levels.1
Cinnamon can be incorporated into the diet it many ways. It can be used as a topping for oatmeal, as well as baked acorn and butternut squashes. It can be sprinkled on whole grain toast or berries. It can be added to coffee, herbal tea, or apple cider. Get creative and enjoy this wonderful warming and healthful spice!
1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
Sunday, October 3, 2010
HC's "Top 10" -- Oatmeal
Eating oatmeal provides a number of health benefits. It is a great source of fiber, containing both soluble and insoluble fiber.1 We keep hearing about fiber and how good it is for us, but why is it so good? Fiber can help to prevent constipation, hemorrhoids and diverticulosis and may help to lower total cholesterol and bad cholesterol.2 Fiber may help to reduce the incidence of colon cancer and appendicitis.3 Furthermore, fiber can help lower blood sugar and therefore help better manage diabetes.2
Both soluble and insoluble fiber are not digested and are, therefore, not absorbed into the bloodstream.2 Rather than being used for energy, the fiber in foods is excreted from our bodies bringing waste substances with it.2 Soluble fiber forms a gel when mixed with liquid and slows digestion, while insoluble fiber does not.2 Insoluble fiber passes through our intestines largely intact increasing bulk and easing food passage.2 In these ways, fiber keeps our digestive systems healthy.
The soluble fiber in oatmeal is beta-glucan, a substance that has been shown to reduce heart disease and strengthen the immune system.1 Oatmeal is high in protein and contains important minerals such as phosphorous, manganese, selenium, potassium, and iron.1
As stated earlier, oatmeal may be a good choice for those suffering with diabetes, as it appears not to cause any spikes in blood sugar and may have more of an equalizing effect.1 However, people suffering from kidney stones, gout, or other uric acid types of conditions may want to avoid oatmeal because it contains purines, which have a negative effect on uric acid in the body.1 In addition, oats contain gluten, so those with gluten sensitivity may need to eliminate oatmeal from their diets.1
According to Johnny Bowden, author of The 150 Healthiest Foods on Earth, the best oats to eat are groats, steel-cut oats, and old-fashioned rolled oats because these less processed varieties have more fiber and do not cause the problems that many of the higher glycemic, more processed versions do.1The higher fiber varieties have a glycemic index of about 55.3 (Foods with a glycemic rating of 55 or below do not overtrigger insulin).3
As the weather turns cooler, eating hot oatmeal for breakfast (or for any other meal) may be a great choice. Interestingly, however, Bowden points out that oats do not need to be cooked and can be an added ingredient to healthy cold cereal mixes.1 Either way, oatmeal is delicious and can be topped with shredded (unsweetened) coconut, cinnamon, slivered almonds, raisins, and anything else you like!
1 Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2 Tsang, G. (November 2005). HealthCastle.com. Fiber 101: soluble vs. insoluble fiber. Retrieve on October 3, 2010, from http://www.healthcastle.com/fiber-solubleinsoluble.shtml.
3 Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkely: Celestial Arts.
Both soluble and insoluble fiber are not digested and are, therefore, not absorbed into the bloodstream.2 Rather than being used for energy, the fiber in foods is excreted from our bodies bringing waste substances with it.2 Soluble fiber forms a gel when mixed with liquid and slows digestion, while insoluble fiber does not.2 Insoluble fiber passes through our intestines largely intact increasing bulk and easing food passage.2 In these ways, fiber keeps our digestive systems healthy.
The soluble fiber in oatmeal is beta-glucan, a substance that has been shown to reduce heart disease and strengthen the immune system.1 Oatmeal is high in protein and contains important minerals such as phosphorous, manganese, selenium, potassium, and iron.1
As stated earlier, oatmeal may be a good choice for those suffering with diabetes, as it appears not to cause any spikes in blood sugar and may have more of an equalizing effect.1 However, people suffering from kidney stones, gout, or other uric acid types of conditions may want to avoid oatmeal because it contains purines, which have a negative effect on uric acid in the body.1 In addition, oats contain gluten, so those with gluten sensitivity may need to eliminate oatmeal from their diets.1
According to Johnny Bowden, author of The 150 Healthiest Foods on Earth, the best oats to eat are groats, steel-cut oats, and old-fashioned rolled oats because these less processed varieties have more fiber and do not cause the problems that many of the higher glycemic, more processed versions do.1The higher fiber varieties have a glycemic index of about 55.3 (Foods with a glycemic rating of 55 or below do not overtrigger insulin).3
As the weather turns cooler, eating hot oatmeal for breakfast (or for any other meal) may be a great choice. Interestingly, however, Bowden points out that oats do not need to be cooked and can be an added ingredient to healthy cold cereal mixes.1 Either way, oatmeal is delicious and can be topped with shredded (unsweetened) coconut, cinnamon, slivered almonds, raisins, and anything else you like!
1 Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2 Tsang, G. (November 2005). HealthCastle.com. Fiber 101: soluble vs. insoluble fiber. Retrieve on October 3, 2010, from http://www.healthcastle.com/fiber-solubleinsoluble.shtml.
3 Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkely: Celestial Arts.
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