So what kind of foods allow us to enjoy the goodness of oats on a regular basis? When asked this question, many people might say porridge oats. A staple part of the Scottish diet as well as plenty of other countries around the world, porridge oats can be enjoyed as a filling and wholesome breakfast when cooked with hot milk then topped with lashings of honey, fruit and chopped nuts. Porridge oats are also popular in cold cereals such as muesli or granola which can be enjoyed with a dollop of low-fat yogurt as a healthy snack at any time of day.

Believe it or not, oats are also popular in liquid form. For those suffering from lactose intolerance or even people following a vegan diet, oats can be used to create a tasty and healthy alternative to regular cows’ or goats’ milk. Often containing a delicate blend of protein, fat and carbohydrates, oat milks are perfect for a balanced diet or those keen to reduce cholesterol. For drinkers looking for something a little harder, oats can even be used to make beers. Malt in particular is one of the four main ingredients involved in the production of beers and ales; many of which date back to the 12th century.

Whether eaten as part of a natural and healthy breakfast or even consumed in a pint glass down the pub, the wide ranging use of oats doesn’t stop there. Increasingly enjoyed in healthy cookies and fibre-rich muffins, oats can be enjoyed by those with sweet or savory tastes alike. Oat biscuits in particular are seen as a wholesome alternative to high-fat, sugary baked goods that can contribute towards obesity and other life threatening illnesses. Instead, oat based biscuits offer a sweet pick-me-up without the synthetic added extras commonly found in processed foods.

Like the sound of oats? Now’s the time to add this super food into your diet and start enjoying the health benefits of one of Mother Nature’s most versatile crops.

Harvey McEwan writes to make insurance (especially car insurance!) a happier place.

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So just what are the health perks of this legume? “Soya is a low fat protein that’s beneficial in a balanced diet,” says Leena Hilakivi-Clarke, a Georgetown University professor who has studied the link between soya and breast cancer. “Many condition-specific claims however, seem to be inflated, misinterpreted, or just not based on sound scientific studies.” Here, the record straight about the real benefits of eating soya.

Soya Prevents Heart Disease

According to a recent study from Johns Hopkins University, soya appears to play a role in lowering cholesterol in post-menopausal women. By mimicking the hormone estrogen, isoflavones (plant compounds in soya that act like weak forms of the hormone) may prevent cholesterol levels from rising in post-menopausal women. But young women produce estrogen on their own,so additional benefits from soya would likely be minimal.The explanation: Estrogen keeps cholesterol levels steady, cholesterol tends to increase after women enter menopause and no longer make this hormone.

Just because your cholesterol levels don’t plummet from eating soya doesn’t mean it won’t help your heart. Soya is a good alternative to meat because it’s lower in cholesterol-raising saturated fat. Use soya-based meat substitutes in lasagna or tofu in stir-fries occasionally, and try tofu as a replacement for cheese (also high in saturated fat).

Soya Protects Your bones

Don’t count on tofu and tempeh to strengthen your skeleton. Research in the Journal of the American College of Nutrition (one of the only studies among pre-menopausal women) revealed that women in their early 20s who took soya isoflavone suplements for one year didn’t experience any more of an increase in bone density than a group who didn’t take them. Results for older women are more promising but still mixed. An American Heart Association report found that isoflavones reduced bone loss in some research, but not in others.

Estrogen spurs the growth of certain bone cells, so isoflavones may have a greater bone-building effect on women who no longer produce the hormone. And though a study from the Archives of Internal Medicine found that post-menopausal Chinese women who ate the most soya foods were nearly 40 per cent less likely to suffer broken bones than those who ate the least, scientists caution that more research is needed to conclude that eating soya alone caused the reduction in risk.

Calcium-rich foods like low-fat dairy products are the best bone boosters for young women. The mineral isn’t abundant in most soya foods, but calcium-fortified soya milk and tofu can be good sources. Just one cup of calcium-enriched soya milk has more than30 per cent of the 1,000 mg you need daily; a half-cup of fortified tofu has about 25 per cent.

Soya Lowers Your Risk of Breast Cancer

There’s conflicting evidence as to whether women who start eating soya in adult hood will stave off cancer and keep their breasts healthy. In a recent review of 18 previously published studies, researchers couldn’t find enough proof to recommend that adult women should begin eating soya or taking supplements to reduce the chance of breast cancer. While Asian women, who eat a soya-rich diet, have a breast cancer rate one-fifth that of American and European women, scientists suspect that one key difference may be because Asian women consume a lot of soya throughout childhood. The estrogen-like qualities of isoflavones may cause changes to breast tissue that make it less susceptible to developing into cancer later in life.

However, some scientists believe that consuming too much soya or isoflavones may be harmful to women who are at a higher risk of getting cancer. Studies have shown that large doses of isoflavones may trigger changes in estrogen-responsive breast tumor, which grow in the presence of the hormone.

While the occasional tofu-based meal is harmless, most researchers agree that women at risk of breast cancer, including those with a family history of the disease, should steer clear of isoflavone supplements.

Soya Makes You Smarter

The jury’s still out. Some animal studies have shown that estrogen enhances the connections between brain cells, improving memory and problem-solving skills, and soya’s estrogen-like properties might produce similar brain-boosting results. But the US Agency for Healthcare Research and Quality examined nearly 180 studies on soya and didn’t discover any significant positive effects on brain function.

If you really want to jump-start your brain, carve out time for sleep and exercise. Several studies indicate that getting more than seven hours of slumber a night and hitting the gym frequently help keep your mind sharp.

Vitamins are necessary components in the selected products:
1. 500-600 mg of vitamin C
To increase body resistance to stress and the germs cause infections, especially infections of upper respiratory tract, such as flu, colds, sore throat, inflammation of the vocal cords.
2. Vitamin B complex
To maximize the process of metabolism of food into energy, so you do not easily tired in the afternoon and evening.

In addition to vitamins, the product you choose should also contain minerals such as:
1. Calcium
To keep bones strong and not easy to experience muscle cramps. Career women are usually always use a high-heeled shoes. If you do not have enough calcium in the blood, then you can often experience muscle cramps, especially the calf or toes, especially at night.
2. Iron
To help the formation of blood cells red. Monthly cycle that you experience makes you lose blood regularly.

In view of the above components, the career women should consume at least 2 types of supplements every day. You should take these supplements after lunch, so no complaints have stomach upset, and immediately get extra energy for the next half-day into the night and keep you in good health.

Injections for joint pain?
Osteoarthritis is a degeneration of cartilage, the tissue that acts as a cushion between bones and joints. Corticosteroid injections may relieve some of the pain from inflammation. The relief may last from a few weeks to several months. If relief is short – lived, the problem may be unrelated to inflammation, and another injection is probably not warranted.

Use of injections should be limited to one or two per year. More frequent injections increase the risk of accelerated destruction of cartilage. However, diminished pain does not warrant using the afflicted joint excessively, which can cause further harm. Special exercises to strengthen the muscles surrounding the joint are usually prescribed.Workouts Overcome Hidden Dangers.
Recent studies by researchers at the University of Washington of people aged 65 and older suggest that by staying active, older people can help prevent hidden damage to the heart and arteries. The study looked at 2,300 volunteers who had no obvious signs of cardiovascular disease.

They were tested for thickened arteries, abnormal heart contractions, minor heart damage and other signs of previously undetected cardiovascular trouble. The researchers discovered that the subjects who regularly worked out had the healthiest cardiovascular systems. Even low – intensity activities like walking, golf and bowling were beneficial. Clear conclusion: Regular exercise forestalled the development of hidden cardiovascular disease.

Deadly Tetanus.
Over 70% of tetanus cases in the U.S. occur in people over 50 years of age. Further, a survey shows that 40% of people over 60 do not have a sufficient amount of antibodies to protect them from tetanus.

Childhood immunizations against tetanus were not nationwide until the 1950s. The Armed Forces started routine immunizations in 1941, so many individuals who served during WWII and later have had some immunization. But that may not be enough. The anaerobic bacteria that cause tetanus can live without oxygen, which makes puncture wounds particularly dangerous, although the bacteria can enter any wound.

The tetanus toxins affect the nervous system, and can cause muscle spasms, lockjaw and muscular contractions in the back serious enough to cause vertebral fractures. Breathing muscles may also be compromised. The disease is often fatal.

Antitoxins, antibiotics and relax – ants are used to treat tetanus. If you’ve never been immunized, or your last tetanus shot was more than 10 years ago, see your doctor. A single immunization is not permanent – regular booster shots are required.

Strong Bones Forever.
It’s never to late to strengthen bones. Bone, like skin, deserves special care. Hard like ivory on the surface, but spongy and pliable inside, bone is living, dynamic tissue – a combination of collagen, minerals and water (bone is 50% water).

Bone tissue rebuilds itself throughout your life. The sex hormones – testosterone in men, estrogen in women – influence the calcium uptake of bone tissue, and in turn, skeletal strength. Nutritional factors such as calcium and Vitamin D intake also play a role in bone formation and maintenance. Bones also respond to mechanical stress, such as exercise, by becoming stronger and denser.

Aging women are at greater risk of losing bone than men. Around age 50, a woman’s supply of estrogen decreases, and bone loss accelerates. By age 65, many women suffer from osteoporosis. That doesn’t mean the bone is diseased. It just means that when new bone forms, it’s less dense. Even after age 60, bone loss can be prevented through weight – bearing exercise: walking, running, cycling, dancing and / or weight training. (Activities like swimming and yoga are not weight – bearing activities.)

Experts recommend that postmenopausal women consume at least 1,500 mg of calcium daily. Milk (300 mg per cup) and yogurt (up to 450 mg per 8 ounces) are good sources. Cheese contain much less calcium and are high in sodium, cholesterol and saturated fat. Broccoli and greens are health food vegetable sources for calcium.

Osteoporosis is eight times more common in women than in men. That means it’s especially important for women to start weight – bearing exercise early in life and keep their calcium intake high, continuing to do so all their lives.

Vitamin C alone is not enough.
Vitamin C is needed to produce collagen that gives strength and structure to the skin. It is a lack of collagen that causes the skin and gums to bleed in Scurvy, the classic sign of Vitamin C deficiency. Healing is slower and the body’s mechanical defence is impaired.Generally speaking, a healthy adult should consume at least 60 mg of Vitamin C every day, although up to 1 g may be needed when the immunity is low, as immune cells take up extra Vitamin C.
But by itself Vitamin C does only half the job as Zinc is funtionally complementary.

The essential Zinc factor.
Zinc is an essential trace element that is important for the proper functioning of our body. The cells in the skin and other body surfaces need Zinc so they can grow and form an effective mechanical barrier. That is why without Zinc, healing is a slower process.

Zinc and the immune system.
Zinc helps our body’s natural defense system. Its protective cells need Zinc to grow and function properly. In general, a healthy adult should consume around 10 mg of Zinc daily. If you eat lots of seafood and meat daily, you’ll probably get a good supply of Zinc. Otherwise, a Zinc supplement, combined with Vitamin C, is recommended.

“Do you know that Vitamin C + Zinc act in different but complementary ways to support our natural defences?”

The Food and Nutrition Board of the US Institute of Medicine has set the Tolerable Upper Intake Levels (UL’s) for Zinc. The UL is defined as “…the highest level of daily intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population.”

1. Follow your Nose
Lift your spirits or clear your mind with a whiff of essential oils. Try lavender to promote positive thoughts, geranium to harmonise your emotions and ylang ylang for a mood booster.

2. C is for Calm
Strengthen your immune system with vitamin C, which has been show to reduce both the physical and psychological effects of stress. In a German study, two groups of people were asked to make a public speech. Those who took a mega-dose (1000 mg) of vitamin C had lower levels of the stress hormone cortisol and lower blood pressure than those who did not. So, stock up on more green, leafy vegetables, tomatoes and brightly-coloured fruit.3. Picture your Future
Instead of listing your plans and goals, try drawing a colourful picture of how you’d like your life to be. Listing engages the logical left side of the brain which will probably talk you out of attaining your wildest dream, while drawing stimulates the creative right side of the brain which encourages you to reach for the stars.

4. Flower Power
If you’re in a career crisis and feel like you’re getting nowhere, flower essences may help. Australian Bush Flower Essences Silver Princess, helps you define your direction and work out where o go next; while Bach Flower Essences Wild Oat, aims to give clarity of mind.

5. Daily Detox
Give your body a fresh start each morning with a teaspoon of apple cider vinegar in warm water with honey and ginger to taste. It stimulates the digestive system first thing in morning.

6. Fruity Shades
To ensure you’re getting adequate amounts of important nutrients, especially vitamin C and fibre, have at least two servings of fruit (one serve is fist-sized) daily. Different coloured fruit provide different phytochemicals and antioxidants which have anti-ageing and anti-cancer properties.

7. Rub your Earlobes
If you feel that tension headache coming on, try this acupressure trick; Rub your thumb and index finger, it helps clear your head and dulls the pain above the neck.

8. Take the Road Less Travelled
Instead of taking the usual route to the supermarket of work, drive or walk using a different route. Research shows that doing out of the norm things helps stimulate the brain pathways and raisee energy levels.

9. Brush Up
Before your morning shower, give your body a skin brushing with a dry loofah to help stimulate circulation brush with firm strokes, towards your heart.

10. Chill Out
Relaxation techniques and meditation have proven to alleviate stress, reducing blood pressure and stress related conditions.

11. Play with Colours
Studies show that colours around us have a huge effect on our state of mind. So, experiment with new wardrobe hues of leafy green or daffodil yellow to project a sense of growth, and pick airy pastels to create a feeling of lightness and space in your life.

12. Left Bygones Be
Often, regrets and resentment hold us back from moving on in our lives. Learn to put things behind you: sit quetly and think of a person who caused you pain, anger or hurt. Focus on connecting with that person from your heart and imagine saying all you need to say. Then, envision yourself giving her a hug and walking away. It gives the closure you need to move forward.

13. Watch your Back
Office workers have prevalent back and neck pain which comes from prolonged sitting and/or poor posture. The spine is the pillar of the human body and recommends taking regular short breaks to relieve still joints and tight muscles.

14. Pucker up
You may already know that kissing boosts your metabolic rate, but did you know it also helps prevent tooth decay? The extra saliva produced while you French kiss helps neutralize the bacteria that causes plaque. What’s more, kissing has been shown to help reduce stress as well as any meditation session.

15. Boost your Bones
Keep your bones strong with a calcium supplement that’s easily absorbed.

16. Go Nuts
Nuts help reduce your risk of heart disease and diabetes, and may also reduce your chances of losing your eyesight by 40 per cent. High in fibre and protein, they’re the perfect snack.

17. Painless Calorie Cut
Research shows people tend to underestimate portion sizes of their meals-and this cultivates the habit of eating even larger ones, leading to weight gain. However, one study found that if portion sizes were cut by a quarter, people still felt satisfied. So cut your calorie intake by eating on smaller plates, and when eating out, forget starters.

18. Break the Habit
To ditch a bad habit that’s hurting your health, write a break-up note to boost your resolve. Tell your addiction why you hate it, why it’s hurting you and why you’ll miss it. You’ll feel determined to change when you see on paper how the price you’ve paid for that habit outweighs any benefits it offers.

19. Do The Dog
The dog pose, that is. This yoga position energises the body, and boosts strength, stamina and muscletone. Kneel on all fours, hands shoulder-width apart, fingers splayed and pointing forward, and knees hip-width apart. As you exhale, tuck toes under, raise hips and straighten your legs. Keep shoulders wide and let your head relax. Press chest towards your ankles. Gently draw the lowest belly muscles into spine, tilting pelvis up as far as you can. Stay for one to six breaths then sit on heels to rest.

20. It’s Karaoke Time
If you constantly feel low or your immune system is weak, schedule regular karaike sessions with your pals. A study in the Journal Of Behavioral Medicine show that amateur singers who sang with a choral group felt happier and had better immune functions than those who only listened to music. Singing in the shower  works too.

21. Grin and Eat It
As you age, low levels of vitamin D in your blood make you more prone to gum disease and tooth loss, say scientists at Berlin’s Humboldt University. Up your levels with fatty fish, egg yolks, and fortified milk and orange juice.

22. Middle Management
Sneak in some tummy toning while at your office desk. For 10 minutes each hour, inch your body away from the chair back and straighten up. Imagine there’s we paint on the back of your seat. You’ll be strengthening both your abs and back.

23. Flush Flash
Flushing with the toilet lid up causes bacteria-filled vapour to spread around the room, and it can linger in the air for two hours. So, flush with the lid down and keep items like toothbrushes in a cupboard. Also, leave the room once you hit the flush button.

24. Crank It Up
If you’re putting in your 45 minutes walk at least three times a week, you’re doing good. But researchers at Syracuse University in New York found that women burned 30 per cent more calories when they jogged. Walking is great but try adding a few speed bursts to increase your body’s oxygen consumption – and calorie burn. You’ll be in top from in no time.

25. Floss your Teeth
Flossing removes plaque, helping prevent periodontal disease, which is linked to heart disease. A Harvad Medical School study found that the common factor is the bacteria in plaque. When plaque escapes into the bloodstream, it can cause blood clots that lead to heart attacks.

26. Stop for A Cuppa
That cup of tea could improve your memory and prevent Alzheimer’s disease as it inhibits the activity of certain enzymes in the brain, says a study. Aim for one cup a day.

27. Enjoy the Outdoors
The average person spends almost 10 per cent of their time worrying. To disperse anxiety, try getting out more. A group of volunteers were asked to go for a brisk 20-minute walk thrice a week in the two weeks leading up to a stressful event. At the end of this period, they were significantly less stressed than those who stayed in.

28. Sleep In
Studies have linked lack of sleep to hypertension, lousy moods and impaired memory. Getting insufficient sleep night can even increase risk of weight gain as it can interfere with blood-sugar metabolism.

29. Call It Quits
More women are taking up smoking despite its ill effects. Besides affecting your skin and lungs, a Finnish study has found that smokers in their 30s are five times more likely to suffer a heart attack than non-smokers.

30. Skip the Fries
Trans fats-found in the oils restaurants use to make fries and fried chicken – may up colorectal cancer risk, a study shows. Scientists think trans fat promotes cancer by affecting cell’s ability to from protective membranes.

31. Chomp on Parsley
Every half milligram of flavones (found in parsley and celery) eaten daily may cut your breast cancer risk by 13 per cent, says a US study.

32. Up the Anti(oxidant)
Found naturally in the body, Coenzyme Q10 speeds up metabolic processes, especially those affecting body repair and energy levels. A potent antioxidant, it helps reduce damage produced by pollution and smoking. Sources include sardines and soy beans.

33. Eat Folate-rich Foods
Found in fortified breads, leafy greens, fruit and beans, folate may lower the risk of heart attack and stroke, says a US study. Researchers found that folate breaks down homocysteine which, in high levels, has been linked to narrowing and hardening of the arteries.

34. Check your Breasts
Many cancers are curable if detected early. So learn how your breasts feel normally and report any changes such as lumps, dimpling or discharge immediately to your doctor.

35. Pray
Being religious raises life expectancy, says a study in the International Journal Of Psychiatry And Medicine. It helps you deal with stress and emotional problems, which can otherwise affect your immunity and lead to heart and digestive ailments.

36. Cool your Drink.
If you like your coffee or tea piping hot, you may be putting yourself at greater risk of oesophageal cancer, says a Scottish study. According to researcher Linda Sharp, “Scalding hot drinks may burn the inside of the food pipe, causing damage, which in time may increase the risk of  cancer.”

37. Be Nice to Mum
A Harvard study revealed that over 90 per cent of people who weren’t close to their mums went on to develop a serious disease like high blood pressure or heart disease. Only 45 per cent of those who got on well with Mum developed these illnesses.

38. Pump It Up
Do weights. Adding weights to your workout not only makes you leaner and healthier, it’ll also up your metabolism and lessen chances of osteoporosis.

39. Comic Relief
Watch a DVD of a funny movie. Laughter helps to relieve stress as it releases hormones in the brain to make you feel good.

40. Brush It Off
Stop snacking by brushing your teeth after eating. You’ll be less tempted with clean chompers.