Thursday, July 25, 2013

What Are the Benefits of Eating Oatmeal Every Morning?

10 Benefits Of Oatmeal

“You have to eat oatmeal or you’ll dry up. Anyone knows that.”  –Kay Thompson
Your grandma and the Scots ate oats because they are inexpensive and grow anywhere. I eat it for its taste and nutrition and many other benefits. It’s on my list of Powerfoods that I eat regularly.
It’s really true what the cereal TV commercials say about those “crunchy oat clusters.” They are good for you, particularly if you make your own.
10 Reasons Why I Love Oatmeal

1. Low calorie food; stops cravings.
A cup is only 130 calories!  It also stays in your stomach longer, making you feel full longer.  You will have less hunger and cravings.
2. Provides high levels of fiber, low levels of fat, and high levels of protein.
It’s on the short list for the highest protein levels of any grain.

3. Stabilizes blood sugar and reduces risk of diabetes (type 2)
The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion.
4. Removes your bad cholesterol (without affecting your good cholesterol).
Many studies have shown that the unique fiber in oatmeal called beta-glucan, has beneficial effects on cholesterol levels
5. Gluten-free safe.
I am gluten sensitive and have no problem with oatmeal.  If you are gluten intolerant or have celiac disease there is some cause for concern. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin.  Avenin is a prolamine that is considered toxic to the intestinal mucosa of avenin-sensitive individuals.  Oats can also contain gluten from nearby wheat field contamination and processing facilities.  Many studies have shown that many celiacs can consume wheat free oats with no problems.
6. Contains lignans which protect against heart disease and cancer.
Oatmeal, like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans.  One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

7. Contains unique antioxidants beneficial for heart disease.
A study at Tufts University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.
8. Protects against heart failure.
A Harvard  study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure.
Guess what grain is most easily found and prepared unrefined – oats.
9.  Enhances immune response to disease. The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and  it also enhances their ability to eliminate the bacteria they find there
10. It tastes good!
All oats whether in flakes or groats form have gone through a heat process which gives them their rich nutty flavor.  This keeps them from spoiling. They have also been hulled.  This process does not strip away all the bran and germ allowing them to retain a concentrated source of  fiber and nutrients .
This means however, that oats are not raw and will not sprout.

Different Kinds of  Oatmeal:
All the benefits mentioned above are actually for oats.  Most people don’t think about oats – they think about oatmeal. In fact most people could not identify whole oats if they were sitting in front of them.
There are many different levels of processing of oatmeal. Generally the larger the “flake” – as in rolled oats or the bigger the seed or groat  – as in steel cut oats – the less processed it will be, the more nutrients it retains and the slower it will be to digest.  It will also be slower to cook though.
Most people think steel cut oats are the least processed since that is how the largest groats are labeled, but some of the most processed oats like instant and baby are also steel cut.
Interesting fact: Oats were the favorite cereal of Prophet Muhammad.

Recipes with oats:
Perfect Oatmeal Porridge
Saskatoon Berry Crumble: Saskatoon is my favorite berry!
Blueberry Crumble
Enjoy!
Related:
The Healthiest Quick Oatmeal
5 Foods That Help You Lose Weight
10 Vegan Breakfast Ideas

 

 

What Are the Benefits of Eating Oatmeal Every Morning?

by Jerry Painter, Demand Media

Oatmeal for breakfast is a great way to start your day.
Oatmeal for breakfast is a great way to start your day.

Nothing says "good morning" like a warm bowl of oatmeal. Whether slowly cooked and creamy or blended with fresh fruit in a smoothie, oats provide your body with many benefits. If you're not eating oatmeal for breakfast, you're missing out on a delicious way to add fiber and nutrients to your body first thing in the morning.

Whole Grain

Oatmeal is a whole grain, and eating whole grains can lower your risk for several diseases, including high blood pressure and type 2 diabetes. Oatmeal also contains lignans, a plant chemical that has been found to prevent heart disease. The food label on your package of oats should list one ingredient: whole grain oats. Avoid prepackaged oatmeal that may be high in both sodium and sugar and lower in beneficial fiber. The Dietary Guidelines for Americans 2010 recommends eating whole grains to reduce your risk of cardiovascular disease. In addition, whole grains such as oats are a source of iron, magnesium and B vitamins.

Lower Cholesterol

Eating oatmeal can lower your cholesterol, especially your LDL, or "bad" cholesterol. If you've been diagnosed with high cholesterol, consider adding oatmeal to your daily menu. MayoClinic.com even recommends oatmeal as one of the top five foods to eat to improve your cholesterol numbers.

Lower Weight

Oatmeal is a source of fiber. That means when you eat oats for breakfast, you're going to feel full for a long time. Breakfast foods high in sugar and fat can make you feel full for a brief period, but then you're hungry again. A breakfast smoothie, consisting of blended oats, fruit and ice, can satisfy your hunger easily until lunch.

Oatmeal Options

If you've tried oatmeal before and didn't like it, reconsider. Combining fruit or nuts with your oats while they're cooking adds more nutrients. Spices like cinnamon and nutmeg give great flavor to your oats. Limit any sugars and let the natural flavor of the fruits and spices take over. Blend your oats with different fruits into a healthy oatmeal smoothie. Because oatmeal is such a beneficial food, try to find a different way to eat it every day.

Resources

  • Understanding Normal and Clinical Nutrition; Sharon Rady Rolfes

About the Author

Jerry Painter is a registered dietitian, personal trainer, yoga instructor and health fitness specialist with the American College of Sports Medicine. He holds a Master of Science in marketing/communications and is pursuing a master's degree in exercise science and nutrition. Painter has been writing about health for more than 10 years.

Photo Credits

  • Oatmeal with blackberries. Bowlful of cereal. image by Monika 3 Steps Ahead from Fotolia.com
Source: http://healthyeating.sfgate.com/benefits-eating-oatmeal-morning-4112.html
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Monday, July 8, 2013

Worst Places to Retire: MoneyRates.com Lists the Lowest Ranked States

Worst Places to Retire: MoneyRates.com Lists the Lowest Ranked States

MoneyRates.com Senior Financial Analyst, CFA
October 22, 2012

10 Worst States to Retire 2012

It's no secret that retirees generally don't like the cold, so it should come as no surprise that there is an abundance of northern states on this year's list of 10 Worst States to Retire from MoneyRates.com. However, the weather is far from the only problem these states have.
If you love one of the states below, don't take its inclusion personally. This list only reports what an objective look at retirement-related factors dictates. Naturally, individual preferences can greatly affect your choice of retirement destinations. However, as a guide to some possible warning signs for retirees, MoneyRates.com has sought to identify the states that may have the most significant issues on quantifiable measures.

Key factors for retirement

The following measures formed the basis of this year's analysis:
  • Senior population growth. Based on census data, some states have just been more attractive to retirees than others in recent years, so the growth in each state's senior population factored into these rankings.
  • Economic conditions. Even if you don't intend to work at all in retirement, chances are you wouldn't find living in an area of high unemployment very pleasant. Cost of living and property taxes were also taken into consideration, since these greatly affect seniors.
  • Crime rate. Seniors can be especially vulnerable to both violent and property crimes, so both were factored into the list.
  • Climate. Not everyone wants a warm-weather retirement, but seniors tend not to enjoy extremes, so the climate factor in this list was based on monthly deviations from a moderate 68 degrees.
  • Life expectancy. Looking at each state's average life expectancy for people at age 65 can provide clues on factors ranging from quality and availability of health care to the purity of the environment.

10 worst states for retirement in 2012

When rankings for all these factors were considered, the following states achieved the 10 lowest scores. Here's the countdown, beginning with the 10th-worst:

10. Rhode Island

The U.S. population overall is both growing and aging, yet Rhode Island was the only state to see its senior population shrink between the 2000 and 2010 census surveys. Having a cost of living and average property tax that are among the highest in the nation might be one reason. Seniors have a pretty long life expectancy in this state, but that's not enough to offset the negative factors.

9. Maryland

Like Rhode Island, Maryland suffers from relatively high property taxes and cost of living. Crime and life expectancy are also well below par, which are enough to more than cancel out an above-average climate.

8. Maine

One of the harshest climates in the nation, along with a low life expectancy for seniors, were leading factors in putting Maine on this list, despite the fact that the state does have a very low overall crime rate.

6. New York (tie)

Some of the nation's highest property taxes and cost of living could be the factors keeping many seniors away from New York. As a result, this state has seen very slow growth in its over-65 population. It should be noted that despite its reputation, New York does have a lower-than-average overall crime rate.

6. Ohio (tie)

Ohio is another state with sluggish growth in its senior population, and its unusually low life expectancy at age 65 might be one reason why. Coupling those factors with mediocre scores in other areas put Ohio near the back of the pack.

5. Massachusetts

These lists always spur a spirited discussion, but Massachusetts is yet another state in the bottom 10 that ranks near the bottom in growth of its senior population, so there must be something to the relationship between these criteria and attractiveness to retirees. Like New York, Massachusetts suffers from being one of the more expensive states in the nation, in terms of both property taxes and cost of living.

4. Illinois

Illinois ranked below-average in every category, with its chief problems being high property taxes and high unemployment.

2. Alaska (tie)

The harshest climate in the United States and the second-highest cost of living form a bad combination for retirees. Not surprisingly then, Alaska has the lowest percentage of people aged 65 and over in the country, though it should be noted that its senior population has been growing at an impressive rate.

2. Pennsylvania (tie)

After Rhode Island, Pennsylvania has seen the slowest growth rate of its senior population in the country. Poor scores on life expectancy and economic factors also dragged the state down, and it didn't have a stellar performance in any category to offset its drawbacks.

1. Michigan

Michigan ranked below average in every category, and particularly low scores on climate and economic factors hurt the state's ranking. Michigan was not among the 10 worst states in any single category, but consistently low scores across the board gave it the worst overall total.
It should be noted that most states on this list had at least one redeeming feature among the factors considered, and where that was the case it was mentioned in the summaries above. Again, while there are reasons to enjoy life in every part of the country, before you decide on a state for retirement, it may be wise to examine that place's potential drawbacks. If you don't, your retirement may not go as you planned.
For more on how other states fared, please see the 10 Best States to Retire and the full 50-state rankings.
Learn whether you could earn more on your savings with a new account from Ally Bank or another online bank.

Archive of Worst Places to Retire


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Monday, July 1, 2013

7 Retirement Decisions that Affect the Rest of Your Life


These retirement choices determine how financially secure you will be in retirement

By
June 24, 2013 RSS Feed Print
These retirement choices determine how financially secure you will be in retirement
The choices you make during your working years and at the beginning of retirement affect how comfortably you will live in old age. Here are some retirement decisions that will have a big impact later on in your retirement years:


When you start saving. Beginning to save for retirement at a young age makes it much easier to save enough to retire comfortably. If you save $5,000 per year in a 401(k) beginning at age 25 and earn a 6 percent annual return on your investments, you would reach age 65 with a nest egg of $798,741. If you begin saving $5,000 per year at age 40 and earn the same return, you'll hit age 65 with just $283,161. In fact, even if you save $10,000 per year beginning at age 40, you'll still end up with significantly less money ($566,315) than if you started saving $5,000 per year in your mid-20s. "If you're younger, you should start right away because the value of compound interest is huge," says Walter Romatowski, a certified financial planner for Castellan Financial Advisors in Palo Alto, Calif.


[Read: 12 Important Retirement Planning Deadlines.]

Whether you get a 401(k) match. Employer contributions to your retirement account make it much easier to amass a bigger nest egg. A 30-year-old employee earning a $50,000 salary who saves $5,000 per year and gets a 3 percent 401(k) match will accumulate $747,662 by age 65, assuming 6 percent annual investment returns. An employee who saves the same amount without getting an employer match would retire with just $575,125. "If your employer has some sort of retirement plan, make sure you save at least enough to get the match," Romatowski says.


Cashing out your 401(k). Cashing out your 401(k) plan, even once over the course of your career, can result in a significantly smaller nest egg in retirement. For example, a worker who consistently saves 6 percent of his pay in a 401(k) plan and gets a 3 percent employer match between ages 21 and 65, but cashes out his 401(k) plan once at age 35 would have $183,618 less in retirement than someone who never cashed out a 401(k), according to Government Accountability Office calculations. "We assume that the individual resumes employment immediately following the job separation and continues his or her own and matching contributions at the same level without interruption," according to the GAO report. "Any interruption in 401(k) contributions – such as unemployment or a waiting period before an individual can participate – would further reduce the 401(k) account balance at age 65." Traditional 401(k) withdrawals before age 55 are subject to an early withdrawal penalty and income tax, which further reduces your retirement savings. "Cash-outs can be especially damaging if taken later in a career when a participant has less time to recover the losses," the GAO found.
[See: 12 Ways to Increase Your Social Security Payments.]

The age you collect Social Security. While you can start Social Security payments as early as age 62, you won't get the full amount you have earned until your full retirement age. The full retirement age is 66 for most baby boomers and 67 for everyone born in 1960 or later. A worker born in 1965 who signs up for Social Security at age 62 will get monthly payments that are 30 percent smaller than if he or she waits until age 67 to begin collecting payments. "If you sign up before age 66 or your full retirement age, it is discounted, and you are basically shortchanging yourself of getting the full benefit that you earned. That discount carries through your entire life until you die," says Brent Neiser, a certified financial planner and a senior director at the National Endowment for Financial Education in Denver. Checks further increase by 8 percent for each year you delay claiming up until age 70. "Try to make your Social Security payment as large as possible when you claim it because you are going to have this lasting payment over time," Neiser says. After age 70, there is no additional benefit for waiting to claim Social Security.

Meeting Medicare's deadlines. The standard Medicare Part B premium is $104.90 per month in 2013 for all retirees who earn less than $85,000 ($170,000 for couples). To pay this premium, you need to sign up for Medicare during the seven-month initial enrollment period that begins three months before you turn 65 and lasts until three months after your 65th birthday. If you sign up later, your Part B premiums will increase by 10 percent for each 12-month period of delay. "If you do not sign up during your initial eligibility period and you sign up later on, there is a penalty that you have to pay that stays with you the rest of your time you have Medicare," says Nicole Duritz, vice president for health and family at AARP. If you or your spouse is covered by a group health plan due to your current employment, you need to sign up within eight months of leaving the job or the coverage ending to avoid paying higher premiums.
[Read: How to Retire With $1 Million.]


The age you retire. The age you retire has a huge impact on how much money you can safely spend each year. If you retire at 65 and live until 95, your retirement savings need to provide enough income to finance 30 years of retirement. If you delay retirement until age 70 and live the same number of years, you will only need to pay for 25 years of retirement beyond what Social Security provides. Even a part-time job can allow you to draw down your savings more slowly. "For a lot of people, the definition of retirement is not 'not working,' but not doing what they don't like and doing some kind of work that they love," says Christopher Jones, a certified financial planner for Sparrow Wealth Management in Las Vegas.


Remembering to take required minimum distributions. Beginning after age 70½, you are required to take withdrawals from traditional retirement accounts. People who fail to withdraw the correct amount could incur a stiff 50 percent tax penalty on the amount that should have been withdrawn in addition to regular income tax on the withdrawal. A worker in the 15 percent tax bracket who misses a $5,000 401(k) withdrawal could incur a tax penalty of $3,250, including the 50 percent penalty and 15 percent regular income tax. If he had instead taken the distribution, he would have paid $750 in regular income tax on the withdrawal.


Source: http://money.usnews.com/money/retirement/articles/2013/06/24/7-retirement-decisions-that-affect-the-rest-of-your-life

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