Flax Seed: Chances are this little seed has been around since time began, records show it was used for its health benefits in Ancient Greece and Rome. Although after the fall of the Roman Empire the use of flax seed was discontinued until Charlemagne came to power. He is credited with restoring the use of flax seed in Europe and it was introduced to North America in the 17th century; Canada is now one of the worlds leading producers.
There are three reasons flax seed are beneficial to your health
- Contains alpha – linolenic acid - this makes it the best vegetable source of omega – 3 fatty acids. 2 tblsps. is 140% of your daily recommended intake.
- High in fiber.
- Contains lignans, which are phytoestiogens that mimic the body’s estrogen hormone.
It may surprise you to know that in North America 95% of the people are not getting enough fat – the omega-3 fatty acids that is. Without the high quality fats your body will fall apart.
- Essential fats (this means your body can not produce these fats you have to consume them) boost energy, stamina and performance
- Can reduce inflammation
- Prevents excessive blod clots
- Lower blood cholesterol
- Keep your cell structure healthy
- Prevents hardening of the arteries
This list of health benefits is long.
Many believe ground flax seed is superior to oil because nutrients as well as fiber (28%) are lost during processing.
Flax seed comes both in brown and golden colors, there is no real nutritional difference. Some people just like the taste of the golden flax seed better(it taste a little nuttier and sweeter).
- Store flax seed in your fridge until ready to use.
- Grind only the amount you will use in two or three days; store in an air tight container in your fridge. A small coffee grinder is perfect to grind flax seed.
- If you are using the oil do not heat
- If the flax seed smells like paint they are no longer good to use.
- Flax seed must be ground before you eat them or they will just pass through your system.
Remember, a little quality fat is a good thing.
Source: Dr. Victor Marchione – The Food Doctor
Beans may be one of natures’ most perfect foods. They are a great source of protein without the saturated fat, high in fiber, and a good source of copper, iron, magnesium, potassium, and zinc. Whether or not you love to cook or hate cooking - beans are so versatile they are almost a must have in your kitchen.
So is it possible a food with so many virtues could possibly have a con? There is one small drawback but Eden Organic Beans has solved this problem.
Cooking beans takes hours and this can be an inconveniece for most people – commercially canned beans are often high in sodium. There is also the added risk of the cans lined with BPA.
Eden Organic Beans offer 12 different kinds of beans, there is no added sodium or salt, and there is no BPA in the lining of the cans.
Source: Nutrition Action Health Letter
At the same time Americans have been embracing the Mediterranean diet the Mediterraneans have been embracing the American diet. Their income is rising and so is their consumption of meat and saturated fats. In the past the Mediterraneans considered meat more of a side dish than an entree.
Since 1962 the calorie intake of Greece, Italy, Spain, Portugal, Cypress and Malta has increased by 30%. Due to higher calorie intake and lower calorie output three-forths of the Greek population is overweight or obese. More than half the Italian, Spanish, and Portuguese popualtion are overweight.
Quote from Tufts “The dietary decline has led Greece, Spain, Italy and Morocco to ask UNESCO to designate the Mediterrian diet as an intangible piece of cultural herritage in need of preservation”.
In the past health and nutrition experts have recommended cutting back on red meat to protect your heart and this is not bad advice. However, if you choose the cut wisely and use the proper preparation, you can still enjoy an occasional bite of beef.
Choose the leanest cuts - round, tenderloin,sirloin, and flank. Name labeling on the package can be misleading in determining the cut you are buying. If you are in doubt check with your butcher.
Grade of beef - choose select or choice rather than prime. The more white you see in a cut of beef the more saturated fat the beef contains.
Ground Beef - ranges from 5 to 30%, stay within the 5 to 7% range
Cooking - Remove any visible fat before cooking. Broil, baking, roasting and grilling are the leanest cooking methods.
A 3oz. serving of beef is a good source of iron, vitamins B12 and B6, zinc, selenium and great source of protein.
It is recommended that you eat no more than a 3oz. serving once a week.
Source: Weill Cornell Medical College
Hear the word mushroom and you probably think fungi but the word healthy should come to mind; mushrooms are proving to be healthy for both your colon and your heart.
Lynn Goldstein, MS, RD, CDN, a dietitian at Weill Cornell Medical Center states that mushrooms are a very healthy and tasty addition to your favorite dishes. They are low in calories, very low in sodium and fat, and a good source of potassium, riboflavin, niacin, selenium, and high in fiber.
Researchers at the University of Illinois at Urbana-Champaign found white button, crimini, portobello, maitake, shiitake, and enoki to be rich in heart healthy dietary fibers. Portobello and Crimini mushrooms contain oligosaceharides (sugar molecules) only partially digestible and are considered prebiotic (meaning they promote the growth of healthful bacteria in the colon.
For the sake of your heart and your colon – eat a mushroom.
Over the past 10 yeas studies suggest that the compounds in dark chocolate, flavonoids, have cardiovascular and other potential health benefits. It is thought that the antioxidant, anti-clotting, and anti-inflammatory effects make dark chocolate heart friendly.
Most of the fat found naturally in chocolate is saturated but more than half of that fat is stearic acid, this has a neutral effect on blood cholesterol.
Unfortunately the chocolate bars we have all grown to love is not the healthful chocolate; chocolate used in these studies is cocoa, baking chocolate, or specially formulated dark chocolate.
Even though no one is ready to declare chocolate a health food the University of California, Berkely says “there still may be some health benefits to an ounce or so of chocolate a day”.
Tips on how to choose the most healthful chocolate
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Look for chocolate that list cocoa beans (or some variation such as cocoa, chocolate liquior, or cocoa mass) as the first ingredient – not sugar. 60 to 75% cocoa is the content to aim for. The darker the chocolate, the less room for sugar.
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Check serving size – a 3oz. bar may contain as much as 450 calories and 30 grams of fat.
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Ingredients like nuts and dried fruit are healthful, carmel and bacon are not. According to this article there is a chocolate bar that contains bacon.
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Cocoa powder is highest in cocoa solids and has more flavonoids if it is not Dutch or alkali-processed.
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White chocolate is not real chocolate — it has no cocoa or flavonoids — just cocoa butter, sugar, and flavorings.
Source: Article from he Wellness Letter, University of California, Berkeley
A study in Applied and Environmental Microbiology reports that almonds may improve your digestion and boost your immune system. The recommendation is that you eat about 25 almonds everyday, quote”this keeps your escape route clear”.
Source - Women’s Health
“Beans have the highest antioxidant content, period” states Cynthia Sass, MPH, RD; nutritional director with Prevention magazine.
In a hurry, buy canned beans, they are more expensive than a bag of dried beans but just as nutritious. Look for brands that are low in sodium, salt and prepared with no fat.
I would also add beans are so versatile, eat them right out of the can, add them to soup or your favorite casserole.
The label states “Made With Real Fruit or Contains Real Fruit Juice”; any food making that claim must be healthy or at least that is what the company selling this processed food would like you to think.
This is a classic example of a label loop-hope; there is no law that requires how much fruit has to be included before a company can make this claim. Translation, if there is so much as one grape or one drop of juice it is legal to claim that this food is made with real fruit or fruit juice. If the first or second ingredient is high frutose corn syrup and/or sugar chances are there is not enough fruit to be of any benefit.
Source: The information provided is from an article written by Tanya Jolliffe; she holds a B.S. in Dietetics and has over 15 years of nutrition counseling and education experience.
Fiber seems to be in just about every food in your supermarket - even in foods such as ice creams, yogurts and drinks that have never been good sources of fiber in the past. This means if a food is not a good source of fiber it has to be added.
Not all fiber is created equal; It is important to have both soluble and insoluble fiber in your diet. Quote from CSPI “The kind of fiber that’s linked to a lower risk of heart disease isn’t the kind that lowers cholesterol”. When your diet is from fruits, vegetables and grains you are consuming both insoluble and soluble fibers, you do not need to put a lot of thought into the type of fiber you are eating.
Researchers are not sure if the fiber alone prevents disease or if it the phytoestrogens, antioxidants, lignans,vitamins and minerals the fiber contains.
When you purchase a product that claims to be high in fiber make sure that whole wheat or grains are first or second in the list of ingredients. Companies often use ingredients such as inulin (chicory root) that has not been proven to be a good source of fiber or well absorbed by your body.
Source: Center For Science In The Public Interest.
Hi there. I'm Patricia Setzer, and I show you how to prepare your favorite foods in a way that can help boost your energy, maintain a healthy weight and improve your overall health ...