I’m supercharging Pt 2


How to eat better
This is the link to James’ website

What am I supercharging?  Well may you ask. Lately I’ve been immersing myself into learning all about how to make normal, everyday foods better. Simple, easy, cost free. That’s right. There’s a lot of evidence based information emerging from many scientific studies about  food.

Today I’m sharing some more of my discoveries.

Now I’ve known for a long time that oats are good for you. They keep you regular. They taste nice. They’re low GI so they keep you full for longer.

But did you know that oats are higher in protein, calcium and essential fatty acids than most other grains? What’s really unique about oats is this stuff called beta-glucan. It’s a soluble fibre that mops up cholesterol. True that. There are a ton of scientific studies that attest to that. In fact, according to James Wong the evidence is about as iron-clad as it gets. In 1997 the US Food and Drug Administration passed a landmark legislation for  oat products to carry a health claim on their packaging stating their consumption could reduce cholesterol and therefore the risk of heart disease. 

The recommended daily dose of beta-glucan (3gm) can be had by eating just 60gm of rolled oats. That’s about a bowlful of porridge.

What’s the best kind? It turns out instant porridge is not it. The thicker, chunkier flakes are better. If you want to supercharge it, add oat bran. It contains 50% more beta-glucan. Or have oat bran on its own. Or blitz the two into a smoothie. Muesli also is a good alternative to porridge.

However, you decide to eat oats, you can supercharge them even more by adding Greek yoghurt, fromage frais or cottage cheese for extra protein. Nuts, seeds or peanut butter provide healthy fats. Add a punch of fruit for  anti-oxidants. Baby kiwi and golden kiwi fruit have the highest nutritional loadings AND serotonin (mood, sleep) , potassium (heart health), fibre (digestion).

Don’t like porridge? Make your own muesli the night before. Just throw all the ingredients together into a bowl and refrigerate overnight. In fact, I can remember doing this very thing many years ago. It was called Bircher Muesli. So delicious. The traditional recipe was developed in 1900 by the Swiss doctor Maximilian Bircher-Benner at his health clinic . He called it the “apple diet dish”. It contains rolled oats, milk, grated apple, lemon juice, honey, cinnamon, nuts, coconut, berries and yoghurt.

While we’re talking oats, they are fabulous for  all over skin care too. Get yourself a square of muslin. A hanky or Chux will do as well. Put a tablespoon or two of oats into it and tie it up with a rubber band. You can use it in the bath or shower to give yourself an all over scrub. It’s soothing and nourishing.

Want to know more about nutritional health? Here’s links to some of my other posts –


© Raili Tanska

Steps for Peace

Happiness is an inside job. Anon


27 thoughts on “I’m supercharging Pt 2

  1. Finally something I DO know! We’v been on that oaty cholesterol bandwagon for years now. I’ve never tried steel cut oats before. Gotta do that one of these days.

    1. I’m off to get some oat bran – it has a lot more of the good stuff in it. Why do they do that? Remove all the goodness and throw it out, selling the left over denuded crap ?

  2. Wow, that’s pretty informative! Reminds me of Samuel Johnson’s definition of oats: ‘a grain, which in England is generally given to horses, but in Scotland supports the people’…

  3. Thank you, I do love my morning oats, which I take with grains and soy milk. Sometimes I add a few dates or fruit (whatever is available). I fully support learning more about the food we eat and not believing everything we are told by the large corporations who have a vested interest.

  4. Maybe Muesli is the reason most Swiss people are pretty fit. Well, Muesli, mountains (hiking) and lakes (swimming). Plus we have all these dairy cows ….

  5. I have oat cereal in the mornings, with a huge dollop of my home-made Greek -style yogurt and about half-a-ton of whatever fruit I fancy. It’s my favorite meal of the day.

    1. I went and got some oat meal yesterday and added it to my porridge this morning. It makes it even creamier – yum ! And I found some steel cut oats which I never knew even existed before.

      1. Steel cut oats, I have discovered, is the whole grain cut into bits that look a bit like oat bran. I am finishing off the bag I have open and then I’ll try them out. I guess it saves on buying rolled oats and bran separately and then combining them. It did cost me more- of course!

  6. My super morning mix is- old fashioned oats, dried cranberries, chopped dates,chia seeds and a banana mixed with yogurt.

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