NursePacy_Health&BeautyHub

Health Benefits of Eating Oats and Oatmeal

Oats are a whole grain that is commonly eaten for breakfast as oatmeal (porridge).

1. Oats are incredibly nutritious
Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.
Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains:
Manganese: 63.91% of the daily value (DV)
Phosphorus: 13.3% of the DV
Magnesium: 13.3% of the DV
Copper: 17.6% of the DV
Iron: 9.4% of the DV
Zinc: 13.4% of the DV
Folate: 3.24% of the DV
Vitamin B1 (thiamin): 15.5% of the DV
Vitamin B5 (pantothenic acid): 9.07% of the DV
smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)
Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup. This same serving has only 303 calories.

2. Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits.

3. Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria, and increases feelings of fullness.

4. Oats may lower the risk of heart disease by reducing both total and LDL (bad) cholesterol, as well as by protecting LDL from oxidation.

5. Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

6. Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing the production of the satiety hormone PYY.

7. Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.

8. Some research suggests that oats may help prevent asthma in children when fed to young infants.

9. Studies indicate that oat bran can help reduce constipation in older adults, significantly reducing the need to use laxatives.

Tips for Healthy Living

How you treat yourself affects your future wellbeing. Follow these tips to stay healthier in your 20s and beyond:

Eat a healthy diet of whole foods, including plenty of fruits and vegetables.

Exercise at least 30 minutes daily.

Get 7-9 hours of sleep each night.

Get regular medical checkups, tests and vaccinations.

Do regular breast and skin self-exams.

If you have a family history of diabetes, check your A1c blood sugar levels regularly.

Don’t smoke, v**e or abuse substances.

Use sunscreen or SPF-coated clothing to protect yourself from ultraviolet (UV) rays.

Limit alcohol consumption to one drink per day.
Use protection during sexual activity.

Manage your stress.

Wear a seatbelt and never drink, use drugs or text and drive.

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NINE NATURAL BEAUTY TIPS THAT ARE ABSOLUTELY FREE
These simple acts of self care help you FEEL BEAUTIFUL, and it is your inner beauty that you radiate out into the world.

HERE ARE NINE EASY BEAUTY TIPS + THEY WON'T COST YOU A THING!
It always helps to have a gentle reminder, even with things we already know. Hearing them again helps reinforce good habits. Read to the end with the intention of bringing these helpful tips into the forefront of your consciousness.

1. MINDFULLY MAINTAIN YOUR OVERALL HEALTH + WELL-BEING.
Acknowledge yourself and your mental, physical, and spiritual needs. How can you incorporate more acts of self care into your daily routine? Make extra time to do something special for yourself. Self care is valuable tool! True beauty comes from within. Sparkling eyes, glowing skin, vitality and confidence are attractive.

2. GO OUTSIDE MORE OFTEN.
Fresh air is a great beautifier. Forest bath, sunbathe, feel the wind in your hair. It's easy to take for granted, these simple activities, but they're truly replenishing to your spirit + bring out a natural radiance in your appearance.

3. DEVELOP HEALTHY EATING HABITS.
With food, fresh is best and quality is better than quantity. Don’t eat too much, or too quickly. Like Michael Pollan says: “Eat food. Not too much. Mostly plants.” Moderation is key, but don't deprive yourself either. It's okay to have a little treat every once in a while, but an important aspect of self care is making conscious choices. Appreciate your food and the nourishment it brings to your body.Nine Free Beauty Tips

4. GET PLENTY OF SLEEP IN A WELL VENTILATED ROOM.
Your body and your mind need rest to regenerate and recuperate from the work of the day. Your whole system suffers without enough sleep. They don't call it beauty rest for nothin'! If you live in a city with lots of cars and pollution, consider getting an air purifier for your bedroom. While they're not free, they work wonders to filter out microscopic particles of pollen, mold, pollution etc. When I moved into my condo in the city, close to a freeway I started waking up with lots of congestion and sometimes a headache. After a few months of this, I put an air purifier in my bedroom and noticed significant improvement in my allergies. The white noise helps with the street sounds as well. Houseplants are also a beautiful way to increase the clean oxygen levels in your home.

5. BATHE OFTEN.
Oils, dirt, dead skin, and toxins build up on your skin and you need to wash those off or they get re-absorbed into your bloodstream, clog your pores, and leave your skin dull and ashen. Even if you don't wash your hair every day, it's best to do a quick daily rinse off! Let the water flow over your body and wash away the accumulated layers of stress, dirt, pollution, etc.

6. PRACTICE GOOD POSTURE.
Be mindful of how you sit, stand + move. When you walk, hold your head high and shoulders back and engage your stomach muscles. When you sit, do not hold one shoulder higher than the other, or sit crooked? Bring some awareness into your posture and gently remind yourself to lift up and straighten out.

7. GET SOME EXERCISE.
Keep your muscles firm and youthful by moving around, get your blood flowing, and oxygenate your cells. Add some joyful movement to your day. If it's fun, it's a lot easier to motivate and keep to a routine. Go to the gym, take a run, play tennis, or do some yoga. We like to take a dance break at SpaGoddess HQ a couple times a day when energy gets low or feels stuck. We put on some fun music and dance it out! It's also fun to dance around the kitchen when you're cooking. Even if it's just a 10 minute walk during a work break, take the stairs, or park at the far end of the lot so you have to walk just that little bit more. Take that time to notice your surroundings, take a few deep breaths, and think of something you're grateful for. What sort of physical activity could you add into your routine to enhance the health of your mind, body, and spirit?

8. DON'T LET YOUR SKIN GET TOO DRY.
Dry skin is not radiant and it doesn't look or feel healthy. Dry skin makes wrinkles more profound and gives a dull, drab appearance. Moisturized skin is glowing and healthy in comparison.

9. MEDITATE.
All forms of meditation can help reduce stress and improve well-being. Meditate in the morning before beginning your day. By meditating first thing in the morning, you will be setting the energy and your own physiology before placing yourself in situations that may generate stress. This will ensure that your day runs more smoothly and that you are in the proper energetic state to experience miracles! Meditation reduces stress and allows your inner beauty to shine through.

These tips are super easy to incorporate into your daily routine and will make a difference in the long term. Plus these simple acts of self care help you FEEL BEAUTIFUL, and this inner beauty will radiate out into the world.
You are so beautiful!