Please don’t switch off as I know that many people have a love, hate relationship with porridge and have a mental image of prison food. However, you can add a great deal of variety into your oats and introduce healthy additions such as blueberries, fibre and a variety of healthy fruit.

Benefits of oats

• Oats contain carbs, protein and fiber and approximately only 303 calories per serving.

• Scientific research has shown that oats contain antioxidants and beneficial plant compounds called polyphenols that can help lower blood pressure.

• Oats contain large amounts of beta-glucan, a type of soluble fiber. Increased fiber in your diet can help reduce cholesterol, increase your feeling of being full and increased growth of good bacteria. I covered this more in my article ,the importance of gut health.

• Good for heart health and heart disease is the leading cause of death globally. Many scientific studies have shown that beta-glucan fiber in oats can reduce both total and LDL (bad) cholesterol levels.

• Oatmeal if very filling and I personally find that it keeps me full all morning and reduces the desire to have snacks before lunch.

Eating a bowl of Oats has become my daily habit in the morning and you can experiment with different combinations to fit your palette but try and focus on fruits, nuts and spices that will provide additional benefits. For example, I will normally add the following combination:

• Blueberries: Sometimes classified as s “super food”, the blueberry contains one of the highest antioxidant levels amongst fruit and vegetables. They are extremely rich in naturally occurring plant compounds called phytochemicals. These phytochemicals have been extensively researched as they can protect us from diseases such as diabetes, heart disease and other weight related diseases.

• Raspberries: They provide potassium, that is essential for heart function and proven to lower blood pressure. The omega 3 fatty acids in raspberries can help prevent stroke and heart disease. They also contain a mineral called manganese, which is necessary for healthy bones, skin and helps regulate blood sugar.

• Ginger: I will add some ginger as I read about the benefits during my research in numerous articles. I have personally suffered from irritable bowel syndrome (IBS) and I have found that ginger has a benefit of speeding up your digestion process and studies have shown that it promotes healthy enzymes that help break down the food we eat. Ginger, also has an anti-inflammatory benefit and can also be used as a natural pain relief and has shown to reduce joint pain.

• Cinnamon: I love the smell of this spice and just reminds me of Christmas, again this spice contains plant compounds with protective antioxidant and anti-inflammatory effects. Research has shown that it can help to reduce blood pressure, again help lower cholesterol and restore the balance of gut health.

• Flaxseed: This has been a recent addition to my daily oats, again I have read many articles of the benefits of this little seed, reduce blood pressure, high in fiber and improves digestive health and again promote heart health.

I hope you found the above useful and please search different recipes for overnight oats and healthy oats recipes and experiment to find the combination that you enjoy ! As I have mentioned before the basis of this programme is really introducing daily, healthy and sustainable habits and a good healthy breakfast in my view will trigger your mindset for a productive day.