Click here to watch Kevin’s Video on Oat Bran Cereal!
Oat Bran Cereal- The Healthy Food You Should Be Eating Every Day!
I will preface this article with the declaration that while there is no such thing as a superfood, there are some foods, oat bran cereal being a good example, that are excellent recommendations for your daily diet, whether your goal is weight loss, maintaining a healthy weight or optimizing your health. Oat bran cereal falls into this category and is an excellent addition to any diet, even for those on vegan and gluten free diets. Oat bran is not a very popular or even very well-known food, as most people are far more familiar with its close cousin, oatmeal. Which is a staple recommendation for weight loss and healthy diets. For decades in my own practice as a personal trainer in New York City, I recommended oatmeal as a first choice for breakfast for all my clients, and it proved itself time and time again in helping my clients maintain stable blood sugar levels throughout the day and as part of a dietary regime that has helped hundreds lose weight and keep it off. With a record like that, oatmeal is quite a tough act to follow, but I am always on the lookout for new and healthy additions to my own diet and that’s how I stumbled across oat bran cereal. One day I happened across a package of oat bran cereal and took a hard look at the nutritional profile. I was surprised by the fact that oat bran cereal was even higher in fiber, (almost twice as much), than oatmeal, whether it was rolled oats or steel cut oats. I added it immediately to my diet and was surprised that as much as I loved oatmeal, oat bran cereal filled me up more and I preferred the texture as well. Soon I had all my trainers eating it, then my clients. And more of my clients seem to prefer oat bran cereal over oatmeal and they report that it also keeps them fuller longer. Today, oat bran cereal is my recommended breakfast staple, and, in this article, we explore why oat bran cereal is better than oatmeal, how it works for weight loss and why you should be having it every day! Thanks as always for taking the time to read my work and do be sure to share this article with anyone who might find it to be of interest!
All oat products come from whole oats, which are a grain with a very hard outer shell that is indigestible. As such to derive any nutritional benefits from them, the outer hull must first be removed. When the hull is removed they are called oat groats, which comprise of oat bran, the endosperm and the germ. The outer layers of the oat groats form the bran and they must first be milled so that foreign materials are removed, and the groats are stabilized and isolated into a form suitable for cooking. [1] After being milled, there are several ways the oats can be processed, into steel cut oats, rolled oats or oat bran cereal. Steel cut oats are made by passing the groats through, (you guessed it!), steel cutters that slice the groats several times. Rolled oats are made by first steaming the groats and them pounding them flat with rollers. By making the flakes thick, you get regular oatmeal sometimes called, old fashioned oats. To make instant oatmeal, the oats are rolled thinner and steamed for a longer period, which cuts down the time needed to cook them, but unfortunately, also reduces the fiber content, which we shall see is one of the key benefits of any oat product. Oat bran is the course outer layer of the groats and has the most insoluble fiber content as it is the hull of the groats designed to protect the seed. [1] When this high fiber layer is ground we get oat bran cereal, which would naturally be higher in fiber than any other form of oatmeal.
Oat Bran Cereal As Part of A Gluten Free Diet
Today, avoiding wheat and products containing gluten is a bit of a trend, and there is an ever-growing demand for gluten free products. Gluten consumption must be avoided by those suffering from celiac disease, which is a well-defined medical condition. However, these cases make up a less than 1% of the world’s population. [19,20] On the other hand as many as 20-40% of adults who self-report food hypersensitivity in some studies blame gluten as a trigger of symptoms such as fatigue, headaches, joint or muscle pain and irritable bowel syndrome-like symptoms.[21] Savvy marketing companies are also aware that the label “gluten free” increases consumers perception of the product being healthy, leading to increased sales and increased consumption, even though a food being gluten free has absolutely nothing to do with it being a reasonable addition to a healthy diet or not.
oat bran is 100% gluten free
That said and without going into the controversy surrounding gluten sensitivity, oat bran cereal, when obtained from uncontaminated sources is indeed gluten free, despite some misconceptions to the contrary. Cereals such as wheat, rye and barley contain proteins called prolamins, which is biological term for gluten, which can provoke negative symptoms in those with celiac disease. Gluten makes up as much as 80-85% of the protein content in wheat. In oats, however, the storage proteins are not prolamins but avenins, and make up only 10-15% of the protein profile. Avenins in oats are structurally different from prolamin proteins, [16, 17] and peer reviewed data has shown a low incidence of intolerances to oats.[17,18] So much so that oats are recommended as part of a gluten free diet to those suffering from celiac disease. [17,22] The European Union, then later the United States has allowed for oats to be labeled as gluten free as long as contamination from wheat, barley or rye is below 20 ppm.[17] Since oats are commonly grown, milled and processed alongside wheat and barley contamination often occurs, which could explain why early studies detected sensitivity issues among those with celiac disease consuming oats, but these findings were not repeated when controlled for the consumption of uncontaminated oats in normal quantities.[17] In the milling of regular oat products, manufacturing codes allow for as much as 2% “foreign objects.” [18] Thus, if gluten is an issue, it’s important to purchase oat bran labeled as gluten free and not “organic” as paying more for organic oats might not confer any real benefits. And only those labeled gluten free fall under the more stringent requirements for low gluten contamination levels.
The Weight Loss Benefits From Eating Oat Bran Cereal
One of the most difficult aspects of weight loss is controlling your appetite. On an energy restricted diet, your body eventually responds with a set of neuroendocrine changes that make you want to eat more in an attempt to regain any weight lost and to make matters worse, your metabolic rate is lowered in order to make weight gain easier.[2] Your body has no idea that you are not in danger of starving to death and that you live in a time and place where food supply is superabundant, and so, as a result of our ancestral genetic coding, we are designed to conserve energy as much as possible when energy intake is reduced for any prolonged period of time.[2] This creates a huge physiological barrier to losing excess weight and a vicious circle of weight loss that leads to an increased appetite, and slower metabolism, which consequently leads to weight gain. A cycle that can not only be incredibly frustrating but also create a sense of personal failure, when the causes are simply organic in nature. Given the huge variety of food choices available to us, it is very difficult to resist the drive to eat even when your body isn’t in weight-regain-mode after weight loss. One countermeasure that works long term is to consume a diet of foods with very high satiety values. Which are foods that inhibit hunger and keep you full for long after eating it. [3] In many popular diets, high fat foods are used to control satiety, but this can come at a price, since fats are higher in calories than carbohydrates like oats. Fats are far more energy dense with 9 calories per gram as opposed to only 4 calories per gram in carbohydrates, and high fat foods can very easily be over consumed. As many of us can attest that it’s not that hard to eat more cheese, or peanut butter than you should, whereas no one is going to overdose on oat bran cereal anytime soon. Making it a better choice for avoiding overeating while delivering far less calories in the process.
How Oat Bran Cereal Helps Control Appetite
Under normal circumstances, the average meal takes two to five hours to empty from your stomach. Your meal then takes about three to six hours to go through the small intestine and then can stay in the colon for twelve to forty-eight hours. [4] Beta-glucan, the fiber found in oat bran cereals, is a viscous fiber, which means it absorbs large quantities of water and forms gels in the process. [23] These gels decrease the amount of time it takes for food to empty from the stomach and the bulk created from its water absorption can increase stomach distention. [5] Increased stomach distention may sound like a bad thing, but it isn’t. The term doesn’t mean your abdominal region pops out prominently like a beer belly, but refers to an internal process where the organ naturally expands. Stomach distension triggers signals of fullness, which makes you feel like you have eaten enough both during and after meals. Making the high fiber content in oat bran cereal an invaluable tool in appetite control.
You can think about the fiber in oat bran cereal as being like a sponge that absorbs water and expands. That expansion fills you up and makes you eat less!
The fiber in oat bran cereal has also been shown to decrease the rate of glucose absorption in the small intestine and slower glucose release means lowered insulin response. Which is another plus for appetite control as slow and steady glucose and insulin response is correlated with increased satiety.[6] As food moves through the gastrointestinal tract, your body naturally secretes various hormones, such as ghrelin, polypeptide YY and glucagon-like-peptide that send signals to the brain to make us feel satisfied with our meal and stop us from overeating. These hormones also control food intake and overall energy balance and the decreased food transit time from a meal high in oat bran fiber means that there is more time for these gut hormones to be secreted and thus making it more likely that we will not overeat.[7]
The Health Benefits Of Oat Bran Cereal
That oat bran cereal is one of the highest fiber foods that you can find makes it a great addition to a healthy diet and its particular fiber, beta-glucan has a range of beneficial health properties. In 1997, the US Food and Drug Administration (FDA) accepted a health claim stating that a daily intake of just 3 grams of oat beta-glucan can lower the risk of coronary heart disease. [8, 9] Oat beta-glucan has also been demonstrated to reduce blood cholesterol levels and reduce blood pressure. [10,14] Oat bran also has potential anti-cancerous properties, as it reduces compounds in our bodies that are known causative agents of colon cancer. [11,12,13] From an athletic perspective, oat bran beta glucans have even been shown to increase endurance times and recovery after high intensity exercise better than other carbohydrate sources. [15] An important attribute not only for endurance type athletes, but also for those of us, like myself and my clients who engage in high intensity training protocols.
Oat bran cereal is also incredibly convenient. It’s lightweight and easy to carry and when I travel, all I need to do is add some water and I have a high fiber carbohydrate source. Some might think I am crazy, but when traveling and I am in a rush, I can even eat it plain, as it tastes that good! (But I will admit that my tastes are a bit on the shall we say eccentric side.) Now as wonderful as oat bran cereal might be, it is important not to fall into the panacea trap as no one food can make a poor diet a good one, nor can any one food magically make you lose weight of there isn’t an overall commitment to a healthy lifestyle. Oat bran cereal is only one of the many tools that you can use to help achieve your fitness goals, along with development of good eating habits, a strong exercise program and a diet of almost exclusively whole or minimally processed foods that promote satiety and lessen the likelihood of overeating. That said, oat bran cereal with milk, added sugar and salt defeats the purpose as a healthy food with unhealthy additives makes it just another junk food, and it’s critical to keep this in mind. No matter how much marketing might say otherwise. Plain oat bran cereal is an excellent dietary addition, but do be wary of any varieties with added sugars, as it will not have the same positive effects on appetite, and its health benefits might be compromised.
High Intensity Bodyweight Training: Ballistic Pushups & Dips!
This was a tough one!
Starts out with ballistic push ups (like clap pushups but without the clap as my wrist is still not 100%) nonstop for 20 reps, then all out on dips for 10 reps.
To say it was painful would be an understatement, but you just have to push through and keep on going.
Still training, hope you are too and as always, Excelsior!!! #naturallyintense
#hometraining #homeworkout #homeworkout #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #chestday #chesttraining #naturalbodybuildingtips #pushups #dips #bodyweighttraining #highintensitytrainingtips #drugfreebodybuilding #calesthenics
Kevin's Unconventional Biceps Training- 3-6 Minutes a Week!
In this video I go over my biceps training using the Naturally Intense High Intensity Training protocols that helped me go from having arms measuring 11.5 to 12 inches to 18 inches drug free!
It's an unconventional approach for certain, but it's one that's helped my arms grow and the hundreds of men and women I have trained over the past 30 plus years.
Now, my success isn't due to being genetically gifted, as it took me the better part of 11 years to get my arms up to those measurements.
Which is significant as it works and been been proven time and time again to work for the average man or woman trying to grow their arms without drugs.
It's my hope that these high intensity training protocols can help you as much as they helped me!
Click on my bio link to see the full video on my YouTube channel and thanks as always for taking the time to look at my work!!! Excelsior!!! #naturallyintense
#highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #armworkout #bicepsworkout #naturalbodybuildingtips #biceps #armtraining #highintensitytrainingtips #drugfreebodybuilding #barbellcurls
At the Lancaster Classic Day 2 Elimination Rounds Against European Champion, and World Record Holder Leo Pettersen @leo_barebow_archer
I don't talk much about it but I'm also a competitive barebow archer (surprise!) and last Saturday I had the honor of making it to Day 2 at the Lancaster Archery Classic in the Barebow Division, as I made the top 64 out of 267 competitors and had a chance to shoot with some of the greatest barebow shooters on the planet!
I didn't make it past Leo, but it was a real rush to be there and a huge thanks to my coach, Joe MyGlyn @prolinearchery for helping me get there.
Thanks as well to my good friend @sean_chan33 for all of his help from the very start, to my line buddy Aaron Shea for taking the shot and showing up to support!
My thanks as well to rob_kaufhold for putting on and promoting one of the best archery tournaments on earth!
Thanks also to to everyone who took the time to send a supporting word and I am looking forward to next year!!! #naturallyintense #barebow
#lancasterclassic #lancasterarcheryclassic2024 #lancasterarchery #archery #fitover40 #barebowrecurve #targetarchery
Dumbo, Brooklyn circa 2004
This shot was taken as part of the promotion for my Naturally Intense DVD and was about a year after my last bodybuilding competition.
It was a grueling photoshoot.
We started at about 10 am and finished around 4pm and I was completely spent, but the more we shot the sharper I looked, so we kept on going.
It's nice to look back from time to time and as tired as I was, we all had a blast!
My thanks to @stephanie_corne_artwork, @https://pulse.ly/itgnag2dec and @ftaz1 for taking the shots!!!
Thanks for watching and as always, Excelsior!!! #naturallyintense
#naturalbodybuilder #naturalbodybuilding #throwback #fifthavenuegym #5thavenuegym #drugfreebodybuilding #naturalbodybuildinglifestyle #gymlife #gymmotivation #naturalbodybuildingmotivation #bodybuilding #blackandwhite #instablackandwhite #bnw
Can You Build An Impressive Physique Training Only At Home?
Absolutely!
I stopped training in commercial gyms as of March 2020 and have been training at home ever since.
Initially I was admittedly worried that I might lose some of my gains or not make as much progress, but that certainly wasn't the case.
I've consistently continued to improve with my high intensity workouts and muscles have no idea where they are training.
As long as the criteria of adequate intensity and overload are met, there will be an adaptive response and your muscles will get bigger and stronger.
So don't worry at all about where you train, focus instead of what will be the best way for you to always be training!
Thanks for watching and as always, Excelsior!!! #naturallyintense
Kevin's Three Day Training Spilt!
For the past 33 years I have trained three times a week with Naturally Intense High Intensity Training workouts lasting 10, 15 to 20 minutes max.
It's a training split tried and testes not only in it's helping me realize my goal of becoming a successful natural bodybuilder, but it's also helped hundreds of men and women over the past three decades.
I have tested just about every possible training split imaginable and for this particular style of high intensity training, this particular grouping consistently yields fantastic results.
I hope it helps you as much as it's helped me over the years and thanks so much for taking the time to look at my work.
Keep training hard and Excelsior!!! #naturallyintense
Excelsior!!! #naturallyintense
#trainingsplit #3daytrainingsplit #threedaytrainingsplit #naturalbodybuilding #naturalbodybuilder #naturalbodybuildingvideo #naturalbodybuildingmotivation #naturalbodybuildingtips #drugfreebodybuilding #bodybuilding #highintensitytraining #highintensitytrainingtips
405 Stiff Leg Deadlift for 7 Reps! High Intensity Training.
First leg workout of the year and already pushing it!
I haven't done a stiff leg deadlift over 315lbs for about 3 years at this point, and I did my last set with 315lbs and comfortably got to 10 reps and decided I had far too much gas left in the tank and that I should go up in weight.
So I did.
I figured I might get a solid 6 reps in, but I made it to 7 and I think I could have gone on to get a full 10 reps BUT that's when good judgement prevailed.
As a bodybuilder having not trained this heavy for so many years, the shock of this much weight would be more than enough to stimulate muscle growth, and doing more reps wouldn't yield any greater returns, only increase the likelihood of injury.
It's not about the numbers, it's about training to a point where you achieve your goal, and it's important to have a goal in mind as a bodybuilder based on increasing muscle mass rather than hitting a particular number.
Besides, if in my 20's I never did more than 405lbs on a stiff leg deadlift, it doesn't make any sense going heavier than when I am almost 50!
Could I deadlift more at this point?
Absolutely but just because you can doesn't mean you should!
So keep those weights in a good working range, keep it safe and as always Excelsior!!! #naturallyintense
#hometraining #homeworkout #homeworkout #roguerack #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #backworkout #naturalbodybuildingtips #backtraining #highintensitytrainingtips #drugfreebodybuilding #fitoverforty #deadlift
Turning 50 in a few months...
Not much of a big deal for me as I still feel pretty much the same but I hope that my example helps show what can be done with a lifetime commitment to eating well and training consistently!
Thanks for coming along on the journey and as always, Excelsior!!! #naturallyintense
#naturalbodybuilder #naturalbodybuilding #healthylifestyle #fitover40 #drugfreebodybuilding #naturalbodybuildingmotivation #natty #fitness
Please note that all material is copyrighted and DMCA Protected and can be reprinted only with the expressed authorization of the author.
Featured everywhere from the Wall Street Journal to CBS News, Kevin Richardson’s Naturally Intense High Intensity Training have helped hundreds lose weight and transform their bodies with his 10 Minute Workouts. One of the top natural bodybuilders of his time, Kevin is also the international fitness consultant for UNICEF and one of the top New York City personal trainers.
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- Roberto J. Rona, FFPH’Correspondence information about the author FFPH Roberto J. RonaEmail the author FFPH Roberto J. Rona, Thomas Keil, MD, Colin Summers, BSc, David Gislason, MD, Laurian Zuidmeer, PhD, Eva Sodergren, PhD, Sigurveig T. Sigurdardottir, MD, Titia Lindner, MD, Klaus Goldhahn, Jorgen Dahlstrom, PhD, Doreen McBride, MBA, Charlotte Madsen, DVM. The prevalence of food allergy: A meta-analysis Rona, Roberto J. et al. Journal of Allergy and Clinical Immunology 2007
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