June 28, 2025
| Valerie Hayes
| Health & Wellness, My Story, Thoughts & Ideas, Valerie Hayes, View All Articles & Photos
There are many advantages to creating your own multigrain hot cereal. You can carefully select the ingredients, and avoid what you do not like, or tolerate, while adding high quality extras like chia and hemp seeds.
If you buy from the bulk food section, you will get a nutritious blend of grains at a fraction of the cost. The central idea is to go for the grains with the least amount of processing.
Some of the pre-mixed multigrain blends include whole wheat farina, which is a more processed form of the wheat kernel. Cracked wheat has all of the wheat kernel, without removing the bran, and is slightly more crunchy.
Steel cut oats are more nutrient dense, and less processed than fast cooking oats. In fact steel cut oats look very different than regular oatmeal, or Quaker oats as we are probably most accustomed to.
Therefore if you start with a 50/50 mixture of steel cut oats and cracked wheat, you can add some millet, and red quinoa. All of these grains take about the same time to cook, whereas barley and brown rice take much longer to cook. I put a quarter cup of these mixed grains in a small bowl and pour boiling water over them to reduce cooking time to ten minutes.
Once added to the pot, I put in a cup of water, a bit of salt, and then add another quarter cup blend of chia seeds, hemp seeds, sesame seeds, poppy seeds, ground flax, and whole flax seeds. I keep this container in the fridge because they stay fresh longer.
I also add a handful of sunflower and pumpkin seeds, and a few raisins. Although I haven’t tried it yet, I think I will try adding some brewer’s yeast. I did try adding some ground milk thistle, but find that even when ground, the kernels are too tough.
There are many options such as adding ground almonds, walnuts, corn meal or soy. You can base the blend on how much protein you want to add, without sacrificing fibre, and on what sensitivities or preferences you might have.
Many people have chosen to go gluten free, which is mostly due to the mass marketing against gluten a few years ago. There is also a realization that white bread, white flour, white pasta, and white rice, have been stripped of their nutrients.
Overall, wheat has been a dietary staple since the beginning of time. Celiac disease is a genetic autoimmune condition leading to a complete intolerance of the protein found in wheat, barley and rye. Many people carry the HLA-DQ2 and HLA-DQ8 genes without ever developing Celiac. In recent years, these genes can be identified, and a definitive diagnosis can be made. Only about 1% of the population have true Celiac disease.
The problem for those with Celiac disease, is their body reacts to even tiny amounts of the proteins, often homeopathic levels, they picked up without knowing it. They have to be very vigilant, and cannot use bulk food bins, or eat at buffets where cross contamination of grains is high. Even the spatula or utensils used from one pan to another, can cause cross contamination of grains, the same as it can for transferring food allergens like peanuts or shell fish.
In Celiac disease, the autoimmune system reacts by attacking the lining of the gut. Due to the excessive cross contamination of grains, they end up having frequent bouts of gut problems, diarrhea, headaches, bloating, fatigue, and other health problems.
For those with sensitivities to certain grains, the breakfast cereal can be adjusted to remove the offending grain. In the case of sensitivities or allergies, it is best to avoid the bulk food bins, and buy the grains in packages, carefully reading the labels.
We tend to think of high fibre foods as being whole fruits and vegetables. Although fruits and vegetables do have fibre, especially if the peel is left on potatoes, zucchini, carrots etc. the amount of fibre is much less than what you find in whole grains.
For optimal gut health, we need a mix of fruits, vegetables, and whole grains in our diet. We need a mix of both soluble and insoluble fibre.
Soluble fibre dissolves in water. It slows digestions and lowers cholesterol. Examples are oats, peas, beans, barley, apples, and citrus fruits.
Insoluble fibre does not dissolve in water, and promotes regularity. It is also thought to reduce the risk of colorectal cancer. Examples are whole wheat, bran, nuts, beans, and certain vegetables like cauliflower, green beans, leafy greens, and broccoli.
Whatever our choices or sensitivities might be, it becomes pretty clear that we are best to choose a wide variety of whole foods and grains in our diet. The gut feeds off trillions of different kinds of bacteria, therefore the variety increases the amount of healthy gut bacteria.
Although most of us know how much antibiotics kill healthy gut bacteria, we should be wary of many medications to include over the counter medications like NSAID’s, antihistamines, and certain supplements. Recent research has pointed out that probiotic supplements are not good for restoring gut health. Fibre, whole foods, and fermented foods will restore or maintain gut health.
The old adage to let food by thy medicine seems to ring true. The back on the farm principles of eating whole foods, home baked bread, fresh eggs, free range beef and chicken, home made pickles – and plenty of fresh air, sets a better pace for our health in general. We do not need oats that cook in less than a minute. If so, we are far too busy for our own good.
November 30, 2024
| Valerie Hayes
| Health & Wellness, Thoughts & Ideas, Valerie Hayes, View All Articles & Photos
Autoimmune disorders happen to various systems of the body when our own immune system misinterprets what is happening, and overreacts in an unhealthy way. Through various mechanisms, it begins to attack or invade our own cells and tissues.
There are more than eighty autoimmune disorders. Some of the most common are rheumatoid arthritis, type 1 diabetes, multiple sclerosis, inflammatory bowel disease, lupus, psoriasis, several thyroid diseases, interstitial cystitis, various eye conditions, skin conditions, heart conditions, and so on.
The causes of autoimmune diseases are unknown, but there are certain common denominators. Women are affected the most, making up 80% of all autoimmune disorders. This points to an examination of either cultural roles, gender based genetic traits, or hormonal changes throughout our lifespans, specific to women’s health.
I watched a short speech on the topic by Gabor Mate, a well-known Canadian physician with a background in childhood trauma, addictions, and family medicine. He attributed autoimmune disorders to be more of a cultural phenomena based on the role of women in our society.
He also attributed autoimmune disorders to family of origin, and said there were four main characteristics of those who develop these conditions. (1) They tend to put other people’s emotional needs ahead of their own. (2) There is a strong identity with duty, responsibility, and role of caregiver, causing women to put the needs of others ahead of self-care. (3) Often women are expected to be nice, subservient, and pleasant. This leads to an inability to express or deal with healthy anger. The anger is often repressed and turned inward. (4) They tend to believe they are responsible for other people’s feelings.
This ties in with women who are in, or stay in abusive relationships. They are accustomed to being dominated, targeted, blamed and scapegoated for the unhealthy emotions of their partner. They come to believe they are responsible for his rage. If only they can be nice enough, good enough, or find ways to calm him down, they can somehow control his rage.
However, all this does is set up a pattern, and repeat cycle of domestic violence and abuse. She has to free herself of the toxic relationship and attitudes. She must completely disengage, and realize she is not responsible for his rage.
In some cases, we inadvertently develop self destructive tendencies toward our own bodies and health. We have to identify what we are doing to self sabotage, and make changes.
Gabor Mate gave an interesting four point short summary of a very complex, and widespread health problem. It makes sense in that chronic repressed emotions, especially that of anger, is bound to eventually cause health problems. When you consider diseases that attack our own body, we know there must be a dichotomy of self care along the continuum somewhere, even though we may not be consciously aware of the source, the cause, or the onset.
On one hand, there is the concept of being good, high in empathy, and a people pleaser. Self sacrifice is a good thing. Or is it?
One of the most important things to learn, is how to say no, and make it clear you actually mean it. When you cannot say no, or get it across that you are firmly saying no – it leads to a simmering rage. If your no, just means you get railroaded into saying yes, it becomes toxic.
The problem with self sacrifice is that we are probably not setting healthy boundaries. We are setting ourselves up to be taken advantage of, or to develop our own maladaptive emotional reactions.
Years ago, I read a book that claimed 80% of all illnesses are emotionally induced. After working in health care for many years, I tend to agree.
But unfortunately things like compulsion, cognitive dissonance, escapism, or ingrained early childhood patterns of coping – prevent us from being able to see the inside of our own emotional reactions. We are putting band-aids on deeps wounds, and eventually they fester instead of healing.
When you consider heart disease, stroke and cancers as being among the leading causes of death, we also must admit, they too are stress related.
The problem for many people, is that things tend to creep up on us. Long term digestive problems might be a precursor to cancer. High blood pressure, and chronic stress eventually leads to a heart attack or stroke. High blood sugars are corrosive to the lining of blood vessels, and can cause kidney disease.
Various cancers have elements of autoimmune disorders, as they too are betraying the health of one’s own body, and tissues, by allowing invasive tumours, or conditions that interfere with normal bodily functions.
Although we really have no idea how long we will live, due to fate, lifestyle, stress, early childhood experiences, diet, nutrition, and genetics, we can draw a few conclusions.
Stress, in particular emotional stress must be addressed, because stress is an unavoidable part of life. Some people inherently have more intrinsic stability, optimism, and ability to ward off emotional stressors. Some people are not as prone to absorbing the moods of those around them.
Other personality types are chronically anxious and fretful. Some people automatically know how to take care of themselves, to include a healthy diet, exercise, and adequate sleep. They also know what to avoid.
Others fall into addiction, and various other unhealthy patterns. Some feel pressured to achieve. Hyperactivity can be another form of escapism. It can prevent us from learning how to be calm, instead of constantly seeking distraction and activity.
In many cases, we are seeking ways to improve our mood, escape emotional pain, and increase dopamine levels, often leading to short term pleasure seeking, or distraction from what is truly bothering us.
We all have to learn how to deal with difficulties, conflicts, and the ingrained early childhood patterns that may be leading to self sabotage. If the patterns keep repeating, or if there are major stumbling blocks to healing and forgiveness, it is likely to eat away at us, and those around us.
Self care is not only about diet, exercise and rest. It must also focus on emotional well-being, thoughts, and spirituality. Any major illness is a wake up call to make significant changes in all aspects of our lives. Our thoughts shape our mindset, and outlook. Our emotions feed our thoughts, and our thoughts lead to emotional reactions, which in turn, lead to autonomic nervous system reactions.
With autoimmune disorders, we are dealing with a betrayal of self. It could be rooted in our identity, and the struggle for the authentic self. It could be a battle to confront what we were powerless to confront in the past. It could be tied to the struggle for forgiveness, including not only an inability to forgive, but also an inability to forgive ourselves, or accept forgiveness.
When all of that is figured out, there is opportunity for letting go, and a way to manage lasting change. For Christians, it is interesting to note that in the bible, we are repeatedly told to repent.
For many of us, our first thought about repentance is to admit wrongdoing, seek forgiveness, and recognize sin in our own lives first and foremost. But what we often overlook is the true nature of repentance is to change direction, or change our ways.
It is not to say anyone is to blame for becoming ill. When Christ was here on this earth, He healed so many people of crippling diseases. Sickness is a part of life, whatever the cause may be.
As much as sickness is a part of life, so too is change a part of life. Sometimes the two are interrelated.
Chronic disease invites a soul searching, as to how we might find better ways to self care. What do we need to change?
It seems we have approached a time where we cannot rely as much on the health care system to diagnose and fix us when things go awry. In some cases people have no choice but to seek treatment, or go to the ER.
But when we face autoimmune disorders, or chronic conditions, we know our own history, and patterns better than anyone else does.
Some people wait helplessly for months on end to get diagnostic tests, or to see a specialist. I think it is worthwhile to do a self evaluation, and create a care plan, identifying what to avoid, and what to add to our self care.
The more self responsibility we can muster, the more we can maintain some control over our own health. The use of essential oils, intermittent fasting, saunas, and various other non extreme approaches to making changes, and improving self care can help us navigate the complexities of illness and healing.
Perhaps one of the most important things we can do for ourselves, is to overcome the fear of death. It may seem like an oxymoron, but the fear of death is probably one of the greatest hindrances to leading a full life.
Copyright Valerie J. Hayes and Quiet West (2024). Unauthorized use and/or duplication of this material without express and written permission from this blog’s author/owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Valerie J. Hayes and Quiet West with appropriate and specific direction to the original content.
