We've all heard the myriad ads and news stories admonishing the benefits of a heart-healthy lifestyle and the benefits of whole grains. But in a new study published in the Archives of Internal Medicine, their findings go a bit further with a bit more incentive to kick-start a healthier diet.Their findings show that filling up on fiber, particularly whole grain fiber, may not only give you a higher quality of life but may reduce your risk of dying from heart disease. In fact, in this study, those who had the highest fiber intake were 22% less likely to die from any cause when compared to participants who ate the least amount of fiber. The highest protection in the study came from fiber-rich foods primarily from cereal fiber in grains as opposed to other fiber sources such as fruits and vegetables.
Below is a go to recipe my family loves. It satisfies mom with healthy fibers, whole wheat flour and oatmeal, a leading source for lowering LDL (bad cholesterol), and blueberries, and it satisfies my son with a very active sweet tooth. There is nothing like the pleasure of sending your loved ones out the door in the mornings armored with nutrient-rich protection from both whole grains and blueberries!
We all know that blueberries are a super food. But did you know that Native Americans gathered these delicious fruits to treat coughs? And did you know that North America continues to lead the world in producing blueberries, accounting for more than 90% of the world's supply?
Nutritionists rank blueberries highest of any fruit for antioxidants and that one cup delivers 14% of the recommended daily dose of fiber and nearly a quarter of the recommended daily intake of vitamin C.
Healthy Blueberry Oatmeal Muffins
1 1/3 cup whole wheat flour
3/4 cup Old Fashioned Oatmeal
1/3 cup brown sugar
2 teaspoons baking powder
1/4 teaspoon cinnamon
1/4 teaspoon salt
1 beaten egg
3/4 cup non fat milk
1/4 cup canola oil
1/4 cup finely chopped walnuts
1 1/4 cups blueberries (fresh or frozen)
Preheat oven to 400 degrees. Grease 12 muffin tins with non-stick spray or line with paper baking cups, set aside.
Combine dry ingredients. Make a well in the center of the mixture and set aside.
In another bowl, combine egg, milk and oil. Add this mixture to the well in the dry mixture, along with fresh (or thawed) berries. Stir until just moistened. Batter should be lumpy.
Spoon into prepared muffin cups. Bake for about 20 minutes or until golden. Serve warm.
