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Image by sirwiseowl
Since this image was posted on ‘flickr’ in October 2008 it has attracted 4,417 views. Worth reposting I’m thinking. Yes I’m still having my porridge every day!
I must have my porriage every morning, summer and winter.
Good for you, plus keeps the tummy satisfied all morning.
Swirls of pure Canadian maple syrup all over the top…oh! so yummy!
Twenty reasons why porridge is the ultimate health food……..
(I’m not sure why reason # 1 is at the top of this list. #20 comes first with me at my age! Alas, a cup of tea is more appealing when I first wake up in the morning. Then I’m wide awake so bound out of bed to prepare and enjoy my porridge)
1. IMPROVES SEX LIFE
Porridge oats can boost libido by helping to re-balance testosterone and oestrogen in the body. Testosterone drives sexual desire in both sexes. Men with low testosterone levels go off sex.
2. GOOD FOR HANGOVERS
Oats neutralise acidity levels in the body and help absorb toxins. Since a hangover is the result of the "poisonous" effects of alcohol, a bowl of porridge might help relieve the symptoms.
Porridge also contains one of the highest levels of soluble fibre of any cereal. Soluble fibre is essential for healthy digestion. Since alcohol depletes sugar levels, the slow-releasing carbohydrates in porridge help redress this.
3. HELPS QUIT SMOKING
Compounds in oats can help calm the nervous system and reduce the craving for nicotine.
4. HEALS THE SKIN
Bathing in oat-based solutions can help problem skin. Anecdotal evidence suggests that the anti-inflammatory compounds in porridge oats can help conditions such as psoriasis and eczema. Fill a sock or stocking with porridge oats and place in water for 20 minutes while bathing.
5. FIGHTS INFECTION
Of all the cereals, porridge has the best proportion of protein needed for growth and repair in the body and to help boost the immune system.
6. FIGHTS HEART DISEASE
Many studies have shown that eating fibre-rich food such as porridge reduces the risk of heart disease. But scientists in the U.S. found that porridge contains avenanthramides – chemicals that stop blood cells sticking to artery walls, preventing the fatty deposits that cause heart disease.
7. REDUCES DIABETES RISK SLOWLY
Digested foods such as porridge might cut the risk of developing non-insulin dependent diabetes by absorbing sugar from the gut and cutting the need for large quantities of insulin to be released.
8. HELPS CONCENTRATION
The slow releasing complex carbohydrates in oats sustain energy levels, allowing full concentration to be maintained. Complex carbohydrates also stabilise and raise blood sugar levels.
9. BEATS DEPRESSION
Porridge is high in Vitamin B6, which promotes the brain chemical serotonin. High levels of serotonin are associated with feelings of well-being and also aid relaxation and restful sleep. Levels of serotonin dip when sunlight is limited – i.e. during winter – and can lead to the depressive condition Seasonal Affective Disorder.
10. BOOTS ENERGY
Porridge oats are high in complex carbohydrates and soluble fibre, which means they release energy slowly. A bowl of porridge should provide all the energy you need until lunchtime.
11. CUTS CHILDHOOD OBESITY
A study of 10,000 children by researchers at New York’s Columbia University found that among those who regularly ate whole-oat products, the proportion of overweight children almost halved.
Researchers at Oxford Brookes University also found that those eating foods with a low glycaemic index (GI), such as porridge, were less likely to binge on sugary snacks. Foods with a low GI rating release glucose into the body more slowly and evenly, leaving you feeling fuller for longer.
12. LOWERS CHOLESTEROL
Porridge is rich in soluble fibre, which has been shown to lower blood cholesterol. High cholesterol occurs when fat builds up and constricts the arteries, reducing blood flow to the heart. Eating oats can improve blood flow and bind to cholesterol in the gut, aiding its removal from the body. Scientists think the cholesterol-lowering effects of oats are due to the oat soluble fibre beta-glucan.
13. PREVENTS CONSTIPATION
High-fibre foods such as porridge increase the movement of food through the digestive tract.
This increased bowel action provides a good environment for beneficial bacteria in the gut to ferment while decreasing levels of destructive bacteria.
14. FIGHTS OSTEOPOROSIS
Porridge oats are blended with milk, making an excellent source of calcium which is essential for bone health. Lack of calcium can lead to osteoporosis, which involves a loss of bone density and can make bones fragile.
15. CAN HELP DIETING
Porridge oats are 100 per cent natural, with no added sugar, salt or additives, and are naturally low in calories. An average bowl of porridge made with water contains 171 calories.
16. GOOD FOR PREGNANT WOMEN
Porridge is a source of folic acid. Studies have shown that taking folic acid from before conception until the 12th week of pregnancy can reduce the chances of having a baby with spina bifida. Pregnant women need 400mcg of folic acid a day.
17. FIGHTS CANCER
Oats are rich in the antioxidant vitamin E, which protects the body from the damaging free radicals that can cause cancer. A diet high in soluble fibre foods such as porridge oats might also help reduce the chances of developing bowel, colon and breast cancer.
18. CONTAINS ESSENTIAL MINERALS
Porridge is a good source of manganese, which is essential in allowing the body to produce energy as well as helping to build bones and connective tissue. It also contains zinc, which is needed for normal growth, sexual development and reproduction, and a healthy immune system.
19. REDUCES BLOOD PRESSURE
A daily serving of oats can improve blood pressure control and reduce the need for anti-hypertensive medication, according to U.S. researchers – 73 per cent of those fed a wholegrain oat-based cereal (containing 3g of soluble fibre) stopped or reduced their blood pressure medication by half.
20. COULD HELP LONG LIFE
Britain’s longest living man, David Henderson, from Montrose, Scotland, who died in 1998 at 109, attributed his age and good health to a daily bowl of porridge. This could be because the lipids present in oats contain a good balance of essential fatty acids which have been linked to longevity and general good health.
Research by: Angela Epstein
corned beef and cabbage with vegetables
Image by shannonpatrick17
((potatoes fresh from the garden at the green house))
Nutritionally, potatoes are best known for their carbohydrate content (approximately 26 grams in a medium potato). The predominant form of this carbohydrate is starch. A small but significant portion of this starch is resistant to digestion by enzymes in the stomach and small intestine, and so reaches the large intestine essentially intact. This resistant starch is considered to have similar physiological effects and health benefits as fiber: it provides bulk, offers protection against colon cancer, improves glucose tolerance and insulin sensitivity, lowers plasma cholesterol and triglyceride concentrations, increases satiety, and possibly even reduces fat storage (Cummings et al. 1996; Hylla et al 1998; Raban et al. 1994). The amount of resistant starch in potatoes depends much on preparation methods. Cooking and then cooling potatoes significantly increases resistant starch. For example, cooked potato starch contains about 7% resistant starch, which increases to about 13% upon cooling (Englyst et al. 1992).
Potatoes contain a number of important vitamins and minerals. A medium potato (150g/5.3 oz) with the skin provides 27 mg vitamin C (45% of the Daily Value (DV)), 620 mg of potassium (18% of DV), 0.2 mg vitamin B6 (10% of DV) and trace amounts of thiamin, riboflavin, folate, niacin, magnesium, phosphorus, iron, and zinc. Moreover, the fiber content of a potato with skin (2 grams) equals that of many whole grain breads, pastas, and cereals. Potatoes also contain an assortment of phytochemicals, such as carotenoids and polyphenols. The notion that “all of the potato’s nutrients” are found in the skin is an urban legend. While the skin does contain approximately half of the total dietary fiber, more than 50% of the nutrients are found within the potato itself. The cooking method used can significantly impact the nutrient availability of the potato.
Potatoes are often broadly classified as high on the glycemic index (GI) and so are often excluded from the diets of individuals trying to follow a “low GI” eating regimen. In fact, the GI of potatoes can vary considerably depending on type (such as red, russet, white, or Prince Edward), origin (where it was grown), preparation methods (i.e., cooking method, whether it is eaten hot or cold, whether it is mashed or cubed or consumed whole, etc), and with what it is consumed (i.e., the addition of various high fat or high protein toppings) (Fernandes et al. 2006).
Various potato dishes.
Various potato dishes.
Potatoes are prepared in many ways: skin-on or peeled, whole or cut up, with seasonings or without. The only requirement involves cooking to break down the starch. Most potato dishes are served hot, but some are first cooked then served cold, notably potato salad and potato chips/crisps.
Common dishes are: mashed potatoes, which are first boiled (usually peeled), and then mashed with milk or yogurt and butter; whole baked potatoes; boiled or steamed potatoes; French-fried potatoes or chips; cut into cubes and roasted; scalloped, diced, or sliced and fried (home fries); grated into small thin strips and fried (hash browns); grated and formed into dumplings, Rösti or potato pancakes. Unlike many foods, potatoes can also be easily cooked in a microwave oven and still retain nearly all of their nutritional value, provided that they are covered in ventilated plastic wrap to prevent moisture from escaping—this method produces a meal very similar to a steamed potato while retaining the appearance of a conventionally baked potato. Potato chunks also commonly appear as a stew ingredient.
Potatoes are boiled between 10 and 25 minutes, depending on size and type, to become soft.