10 Things I Love About Flaxseed!!

Oh flaxseed how I love thee...let me count the ways!! In the spirit of the month of love, I thought it appropriate to gush about my newfound adoration: flaxseed! How romantic.Who knew? haha! OK, so maybe love is too strong a word. Even though flax seed has been labeled a "wonder food" or the most "powerful food on the planet," it still comes second,...or maybe third, from chocolate. Chocolate will always be my number 1.  Sorry flaxy. It is what it is...

Still, it's is pretty awesome being the "wonder food" and all. Here's the 10 things I LOVE about flaxseeds. Be prepared to drop your jaw in shock and awe my beautiful people!

1. We all have a past. So does flaxseed
Flaxseed was first grown and cultivated in Babylon around 3000 BC.  Around the 8th century, King Charlemagne required his subjects by law to consume it as he believed it had many health benefits. That's pretty interesting dontcha think?

2.  Flax fights the blues
It's a tough time of year, no doubt. Winter blues set in, emotions run high. I get that completely. And for me, eating healthy regularly makes me feel better, mentally, physically, and emotionally. Research has shown that those eating a diet of about 2 to 3 tablespoons of  flaxseed a day can reduce that "down in the dumps" feeling.  Further it contains DHA (docosahexanoic acid), which is a mood boosting ingredient also found to promote proper function in brain cells.

3. Fiber in flax
Flaxseed is a great source of fiber with 4 g in 2 tablespoons. It's a natural laxative. Keeps ya regular. 'nuff said! ha!

4. Flaxseeds and omega-3 fatty acids
So many benefits here with omega-3s, aka "good" fats. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s, which studies have shown can help prevent breast cancer, prostate cancer, and colon cancer.

5. Antioxidant flax
Flaxseeds contains about 800 times more lignans than other plant food. Lignans contain plant estrogen and antioxidants. They protect against cancer by blocking enzyme involved in hormone metabolism. They inhibit growth and spread of tumor cells. 

6. Flax and a healthy heart
Because flaxseed is rich in omega-3s it helps prevent hardening of the arteries and inhibits plaque build up. Consuming flaxseed has been shown to reduce this atherosclerotic plaque buildup by 75 percent! 
   
7. Decrease insulin resistance.
If diabetes is in your family history, if you're struggling with your weight, if your blood glucose levels are too high, flaxseed can help! It protects against diabetes. 

8. Great source of magnesium.
Why do we need magnesium? Well, lots of things: helps relax nerves and muscles. I need that daily! Builds and strengthens bones. Helps in blood circulation. Helps you sleep and deal with stress.

9. It's cheap!!
Eating healthy these days isn't cheap! If you want to save money on food, processed is the way to go. For now. Then when the hospital bills rack up, you'll wish you had spent extra on the other stuff. The brand I buy, Bob's Red Mill, costs me about 3 bucks for 16 oz. And it lasts for at least a month when I eat it every day. 

10. You can put it on everthing
OK, everything edible that is. I sprinkle it over my yogurt, cereal, and salad. I hide it in my kids' pancakes, cornbread, sandwiches. (They haven't caught me yet!) I add it to my protein shakes, peanut butter toast, and bananas. Love it! 

   This is what I buy. After opening make sure you seal it and store it in your fridge.

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4 Veggies You Should Be Eating

I decided to write this article because I can't seem to stop making chocolate chip cookies!!! While being cooped up inside with all this snow, inversion, and cold winter weather, my sweet tooth has been on a rampage! Guilty as charged.... I haven't been practicing my preaching very well I admit. In fact, right now I made myself sit down and write this article INSTEAD of making cookies. The ingredients are out on the counter right now! What is wrong with me?!

I'm simply not eating enough veggies these days. That's the problem. If I did, I wouldn't be so hungry and craving the things I shouldn't be eating (every stinking night!) Truth is, if you fill up first on fresh fruits and veggies, you won't want the other stuff. Plus, you'll have the added benefit of feeling great, staying healthy, and losing weight (if that's your goal).

Listed below are my top 4 vegetables I know I should be eating more of, more often (like 4 servings a day at least). How much are you getting? I had my Operation Lose It group this week track their fruit and vegetable intake, challenging them to consume at least 3 servings of fruit and 4 servings of vegetables a day. Even though they've cleaned up their eating quite a bit in the last few months, they were all surprised how deficient they were in both areas. They also noticed that when filling up on fruits and vegetables they weren't hungry for other high carb, high sugar, high sodium snacks. 

Some of these choices below aren't necessarily my first pick as far as taste goes. But, like the rest of you, I'm trying to improve and be open to incorporating new vegetables into my diet. Plus, these fantastic 4 have incredible health benefits. I think I'm going to go shopping and load up tonight!!

1.  Red Bell Peppers

Are an excellent source of vitamin C and A, two very powerful antioxidants that work together to neutralize free radicals. Free radicals are evil!! They can damage cell membranes and other body structures. With all the crap in the air, water, and processed food these days, it's vital to make sure you consume nutrients that destroy toxins that get trapped inside your body. Red peppers have a higher nutrient value than green peppers because they contain twice the vitamin C and nine times the amount of carotenoid (another antioxidant). Also, they contain lycopene, a potent cancer preventing nutrient. Bell peppers also have B vitamins, which fight off harmful substances such as homocysteine that lead to heart attack and stroke. 

2.  Kale

This veggie is packed full of the good stuff: calcium, lutein, iron, vitamin A, C, and K. Kale, a highly nutritious vegetable, contains powerful antioxidant and anti-inflammatory properties. Remember carotenoid? Heard of flavonoid? Kale has a high concentration of both these cancer preventing antioxidants. On top of that, it's a great source of indole-3-carbinol, a chemical which aids in DNA repair in cells, beta carotene, zeaxanthin, and calcium. Sign me up for Kale!

3.  Cauliflower

I must admit I'm usually not too jazzed about eating this one. To me cauliflower has been just a colorless, tasteless, boring, lackluster vegetable. That's until I discovered all its awesomeness. Once again, I've been schooled that you can't judge a book by its' cover.... 

Cauliflower models many of the important health promoting benefits of the other previous veggies. On top of containing valuable nutrients indole-3-carbinol and vitamin K, it is a great source of omega-3 fatty acids. Who knew? I didn't. These fatty acids, ALA and linolenic acid, work with vitamin K to regulate our body's inflammatory response. Been sick, stressed, sore lately? Go get yourself a crunchy cauli snacky!

4.  Asparagus

 

Now this one isn't particularly hard for me to eat. I love asparagus!! And there are so many ways to eat it! Grilled, steamed, creamed...shhh! OK, take out the creamed, for now. 

Asparagus is an excellent source of vitamin K, B vitamin folate, vitamin C and A. If you're with child or planning to be with child,  don't leave this one out because folate helps protect against neural tube defects in babies. Asparagus has also long been known for its' medicinal properties and contains inulin, which aids in the growth of healthy bacteria in the large intestine. This friendly bacteria is a great asset as it fights off "unfriendly" bacteria that often tries to find a home in our intestinal tract. Ew! Don't want that! 

20 Super Foods!

 

Clients often ask me which foods they should be eating more of...in other words, what foods carry the most nutrients and are the most healthful for their bodies. Well, this chart of 20 Super Foods pretty much sums it up. And no matter what your goals are: to lose weight, lower cholesterol, lower blood pressure, lose belly fat, or even gain weight, these foods should be part of your regimen. And don't forget how fantastic you will feel, not to mention how great you'll look. You want to live the good life? You gotta eat the good food, even if it's not your top choice. Hey, I'm not too jazzed over walnuts, squash, or mushrooms either, but I'm thinkin' I need to be rethinkin' my whole outlook on the foods I leave out. I could be missing out, dangit! And why would I want to miss out on a good thing? So... maybe we should give some of thee  healthy "snackies" another chance. What do you think? ( Soon, I will be adding recipes incorporating these super foods. Also if you have any tasty recipes, don't keep us in the dark...do share!)

Eating With a Colorful Purpose!

Have you ever wondered why it's important to eat a variety of  whole grains, legumes, fruits, and vegetables?  I mean, most of us generally know that they are healthy for us. But, do we REALLY KNOW what they do and how they function in our bodies? Since knowledge is power, sometimes it helps to know WHY we're eating what we're eating and HOW certain foods benefit us.  Eating with a purpose is a GREAT idea. I challenge you this week to eat all the colors of the rainbow (using this nifty chart here). Report back and tell me what you learned and you feel. Some foods you may not like right away.  But, my rule of thumb usually is: TRY SOMETHING AT LEAST 3 TIMES BEFORE YOU DECIDE IF YOU DON'T LIKE IT:) Happy, healthy eating!!