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Even steel cut oats can be made convenient by boiling one part oats to 2 parts water for 1 minute the night before. Cover it, and let it sit overnight. Then in the morning, add more liquid if needed, and simmer gently for 5 minutes or so.

I'm a fan of steel-cut oatmeal, which is more of a production. But my kids will eat regular oatmeal. Couldn't be easier or healthier. For each serving: Combine 1/3 cut old-fashioned oats with 2/3 cup nonfat milk in a Pyrex bowl. Microwave on high for about 5 minutes. Stir and add more milk as necessary for texture and temperature. Serve with frozen blueberries or dried fruit, cinnamon, and maple syrup. Now that's fast food!

I also 'make' a pot of unadulterated oatmeal while I clean up the kitchen after dinner (e.g. - pour water and oatmeal into a pot and leave to simmer). Toss in add-ins in the morning and microwave.

I just bought organic rolled oats in bulk for $1.09 a pound. Along with a sliced banana and a little soy milk, a serving still costs a fraction of what McDonald's charges. "Nuggets" are words or ideas with which we can build new ideas. These are given life as we connect. imagination , delight , joy and energy — melded with mindfulness. And, if healing is needed, this is a good path. If someone were to ask what this webpage is, a good answer would be that it is an attempt to cope with mystery through a "belief system"". Our belief system is less focussed on truths and more focussed on qualities and pursuits that enhance our chances survival, sufficiency and happiness. And the thread that ties all this together is the thread of "meaning". Every April 16 this page is dedicated to our friend and teacher Betsy Farrar. (16 nuggets) (updated 5/ 5/15 20:02)


ASPARAGUS A natural diuretic, asparagus is high in potassium and vitamin B12, important for cell repair and maintenance. New research has also shown that B12 can boost the auditory system: People with low levels have a 39 percent increased risk of hearing loss.


AVOCADOS Once reviled for their high fat content (a medium avocado has 22 grams of fat), avocados have regained favor as a good source of glutathione, an antioxidant that improves overall hormone function.

Basil & Mint

BASIL/MINT Used for thousands of years in Chinese medicine to aid digestion and diminish inflammation, basil and mint (a basil relative) are also strong sources of luteolin, which may boost the immune system.


BLUEBERRIES Loaded with antioxidants, blueberries rank among the top disease-fighting foods. Among recent findings: A diet high in blueberries may reduce a woman’s risk of heart attack by 33 percent and stave off memory loss by several years.


COFFEE There’s more than caffeine in your morning cup of joe. It’s loaded with antioxidants, which can protect against cell damage and reduce your risk of chronic disease, including diabetes, heart disease and stroke.

Dark Chocolate

DARK CHOCOLATE Rich in flavonoids, dark chocolate can aid in decreasing blood pressure and cholesterol levels. In fact, the British journal BMJ reports that daily consumption of chocolate with at least 60 percent cocoa may reduce heart attacks and strokes in high-risk individuals.


GARLIC Sulfur compounds in garlic give this herb both its potent smell and its antioxidant and antimicrobial properties. When garlic is crushed, it releases allicin, which wards off heart attacks and strokes.

Green Tea

GREEN TEA Abundant in catechins, a type of antioxidant known to protect cells, green tea may also reduce the risk of certain cancers, particularly those of the stomach and esophagus.


KALE Rich in vitamin K, which is essential for blood clotting, kale also contains lutein, a nutrient that reduces the risk of cataracts and other eye disorders. One serving of cooked kale has nearly triple the amount of lutein that a serving of raw spinach has.

Olives & Olive Oil

OLIVES/OLIVE OIL Key ingredients in the Mediterranean diet, olives and olive oil are known to lower blood pressure and cholesterol. A study from the American Academy of Neurology found that olive oil may reduce the risk of stroke by up to 41 percent.


POMEGRANATES With high levels of antioxidants, pomegranates can help keep the cardiovascular system healthy. Case in point: According to a 2011 British study, drinking a 17-ounce glass of pomegranate juice every day lowered blood pressure.

Sweet Potatoes

SWEET POTATOES With their generous helpings of vitamin B6 and potassium, sweet potatoes can help protect the immune system and regulate blood pressure. When eaten with the skins, they have more fiber than a cup of oatmeal.


THYME Long known for its ability to fight bacteria, thyme—in tincture form—was recently found to be as effective as prescription creams in treating acne.


WALNUTS Ounce for ounce, walnuts have almost twice as many antioxidants as any other nut. Plus, they contain high levels of vitamin E and omega-3 fatty acids, which enhance heart health.

Wild Salmon

WILD SALMON Chock-full of heart-healthy omega-3 fatty acids, wild salmon can be a powerful ally in the fight against premature aging. New research shows that a diet abundant in omega-3s can help preserve small bits of DNA on the ends of cells, called telomeres. Shorter telomeres have been linked to early aging and even premature death.


YOGURT Known for restoring balance to the gastrointestinal tract, yogurt with live cultures may improve heart health. One study found that participants were 31 percent less likely to develop high blood pressure if they ate just 6 ounces of yogurt every three days.

Yogurt is not necessarily the best source of probiotics, both in terms of quantity and also variety of strains. Variety is KEY when it comes to the overall power of probiotics for your immunity and digestion. Most yogurts only contain 3-4 strains of probiotics. On the other hand, Kefir is a fermented dairy drink that contains anywhere from 10-20 strains of probiotics depending on the brand and type. In addition, Lassi is an Indian style fermented dairy drink that also contains a much wider variety of strains than yogurt does. In terms of quantity of probiotics, yogurts generally contain between 1 Billion to 5 Billion CFU's per cup, whereas most Kefir or Lassi contains anywhere from 7 Billion to 50 Billion active CFU's per cup depending on the brand and type. Most yogurts are only cultured for 2-3 hours, whereas kefir is generally cultured for 12-16 hours, increasing it's probiotic content and making it easier for digestion. Also, most Kefir is 99% lactose free and is by far the easiest to digest type of dairy on the market due to the "predigestion" that the active cultures perform on the kefir before you drink it. Kefir is a GREAT addition to any smoothies that you make instead of using water or almond milk because you get the immune system and digestive system benefits of the probiotics in Kefir, which you can't get in almond milk. Again, I (Mike Geary) personally choose FULL-FAT (for the reasons I described above with full-fat yogurt as well) when I look for a good kefir and I try to find grass-fed as well. If I don't use kefir in smoothies, one way I like it is just simply to add a small touch of real maple syrup, vanilla, and chia seeds to a cup of kefir -- amazingly delicious snack for anytime! Interestingly, I recently found out from their website that Lifeway brand kefir is made from grass-fed milk in ALL of their products (even though they don't include that on the labels), so the fat content in Lifeway kefir will also contain those ever so important nutrients of vitamin K2 for heart health, CLA for cancer protection and body fat reduction, and omega 3 fats for overall health. The full-fat greek kefir by Lifeway is my favorite and I use it almost every day! With all of this said about yogurt and kefir, please note that I do NOT drink regular commercial milk that's been pasteurized and homogenized. It's a dead food that has harmful microscopic fat particles due to the homogenization. On the other hand, yogurts and kefirs generally start with pasteurized milk, (but NOT homogenized), and are made alive and easier to digest again through the fermentation process. For this reason, I choose to NEVER use commercial milk, but I use yogurt several times a week, and I use Kefir DAILY because of its health benefits and great taste. Lastly, if you're skeptical that ANY dairy could be good for you because you've fallen for certain anti-animal food propaganda that floats around out there on the internet, here's one last fact to consider that might make vegans want to switch to vegetarians... It's well known that in the Caucasus Mountains and other areas of eastern Europe, that natives to that area drink kefir daily throughout their lives and routinely live to over 100 years old. And in India, fermented dairy in the form of Lassi is routinely consumed with daily meals, and they display much better health than the average American. Clearly, if "dairy was bad for you" as many so-called "experts" seem to like to claim, these natives in the Caucasus Mountains that drink dairy every day of their lives wouldn't be living to 100 years old! Just shows you to beware of who you trust for your health information. Lastly for today, now that you know the vital importance of probiotics to your digestion, immunity, and overall health, make sure to check this out:

Nuggets without an illustration (107)

Absolute TruthConformityFriendshipLinkingReconcilingSubstitution
AccomplishmentConsequenceGood IntentLonelinessRemedySuccess
AngerCuriosityGrown UpMachismoRestraintSystems
AntonymDanceHabitMeaningResultThe Human Condition
ArroganceDelightHard WorkMechanismRewardThe Limits Of Our Intelligence
addictionDespairHierarchy Of NeedsMind AlteringSatisfactionThe Natural World
BalanceDesperationHumorMitigationSelf AwarenessTouching
Being RightDominationImpactMomentumSelf ControlTouching The Divine
Belief SystemEnlightenmentImpulseMwalimuSelf DeceptionTraps
CalmEntitlementIndulgenceMysterySelf DestructionTrust
CausationExaminaInnocenceNurtureSelf DisciplineUnknowing
ClarityExcellenceIntegratingNurturingSexualityUnmistakable Truth
ClichesExuberanceIntimacyOpen DoorsSolitudeVengeance
Cognitive DissonanceFitnessInvestmentParadoxSongWomb
CompassionFollow ThruJoyPeacefulSourceYearning

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