Your mum was right! Starting the day with a bowl of delicious oatmeal is a smart move. Of all the whole grains, oats are the best source of soluble fiber... the kind that forms a gel to prevent cholesterol from being absorbed into your bloodstream. You should aim to consume five to 10 grams of soluble fiber per day. If you have 1¼ cups of cooked oatmeal for breakfast, you'll start your day with a whopping 5 grams of Fiber. Top your oatmeal with a chopped-up apple for an extra 3 grams of fiber, and you're set! I personnally enjoy my oats this way: 30g of dry uncooked oats, 90g of yoghurt (Organic greek yoghurt/low fat yoghurt or any yoghurt of your choice), a handful of fruits of your choice (I alternate between berries, pomegranate, peach etc...). If you don't eat dairy, you can replace it with one cup of Rice Milk or Almond Milk. I mix the whole lot and place it in the fridge overnight. In the morning, you'll find that the raw oats have absorbed a lot of the yoghurt/liquid and are very soft (as though they have been cooked), making them easy on the digestion. I top my bowl up with chopped Walnuts or Almonds and voila! Really delicious and very filling.
You've heard by now that blueberries are a nutritious superfood. One reason why they're so great? They help keep your arteries clear by reducing blood levels of artery-clogging LDL (the bad cholesterol). Researchers suspect it's because the berries support liver function so well. The end result: cholesterol gets swept out of your system much more easily. Enjoy blueberries fresh, frozen, or freeze-dried. They still have the same benefits.
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