Rolled Oat-based Breakfasts.

Rolled Oat, based breakfasts.

Muesli
1/3 cups rolled oats covered with 100 ml of low fat, unsweetened, live culture yogurt and a springing of nuts and seeds, plus fresh fruit is my staple breakfast most mornings.

Quick Microwave Porridge.

Reg’s variation on this is to put a cup of hot water and skim milk powder on the rolled oats, then microwave it for one minute, leave it to sit for another minute in the microwave then add fruit and serve. 

Variation

Porridge with cinnamon apple salsa (V) 231 cal

Ingredients

1 1/3 cups rolled oats
1 apple, coarsely grated
Large pinch ground cinnamon
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Method

Place the oats and 2 2/3 cups of water in a small saucepan. Bring to the boil.

Reduce the heat to low and cook for 5 minutes, stirring occasionally.

Meanwhile, combine the grated apple and cinnamon.

Divide the oats between serving bowls and top with the apple mixture.

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The Most Important Exercise

What is the one exercise we women most need to do yet are least willing to talk about or want to remember to do?

A Kegel is an exercise to strengthen a specific muscle in the pelvic floor, the pubococcygeus or PC muscle. This muscle is in the pelvic floor, under the perineum on your body. These muscles help you control the flow of urine, Strengthening the PC muscle can help eliminate or alleviate symptoms of incontinence.

To do this you need to identify the muscle, and you do this, by stopping the flow of urine, that's the muscle you need to work on strengthening when you are not urinating. You should slowly squeeze this muscle together and hold it for a count of ten. This should be done three times a day or even up to 50 times if you can fit them in.
For best results, do it, once while standing, once while sitting and once while lying down. 

Most people, including myself, have difficulty remembering to do the exercise. I make specific times to do them. If I wake during the night to roll over, I do the Kegel exercise then.  When I am driving the car, and out on a highway where I do not need to concentrate on the traffic, I will do my Kegel exercise. When I am walking, anywhere I try also to think, ‘time to do a set of Kegel exercises,' and I do them.  My life style is not one of routine, so sometimes days go by when I forget them, then, I am back remembering again. ​​​

Here are some suggested good times to do your Kegel exercises.

1.       Kegel whenever you are at a red light. 

2.       Kegel at TV commercials. 

3.       Kegel while waiting in line. 

4.       Kegel while checking email. 
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Doing these exercises faithfully will help you tremendously. But remember that it can take months before you notice the muscle strength changing. 

I hope that my writing this blog about this very important exercise, that I will be more consistent about doing my Kegels, more often.

For those of you who are slimmers and eager to have a great figure, why not add a few core strength exercises, that are done while standing, sitting or laying down, at the same time you do your Kegels? If you do core strength exercises,  as well, you will be able to ‘see’, the difference  as you strengthen your body’s, natural girdle, while you are also strengthening, these unseen and too often neglected, pelvic floor muscles. Combining the two exercises is easy, and you are more likely to do an exercise you feel you are getting a visible result from doing.

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