Amazing Flax Meal

Flaxseed

Flaxseed was cultivated in Babylon as early as 3000 BC. In the 8th century

• Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects.
• new research also suggests significant blood pressure-lowering effects of flaxseed.
• maintaining the heart’s natural rhythm, they may be useful in treating arrhythmia (irregular heartbeat) and heart failure- normalizing the heartbeat.
• Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.  up to 800 times more lignans than other plant foods. inhibited tumor incidence, growth and spread
• Lignans, diets rich in flaxseed omega-3s help prevent hardening of the arteries and keep plaque from being deposited in the arteries partly by keeping white blood cells from sticking to the blood vessels’ inner linings- reduced by 75%
• Lignans may also have anticarcinogenic activities-protect against cancer  
• Antioxidants- chemicals that can prevent or slow cell damage
• Anti-inflammatory action and illnesses such as Parkinson's disease, asthma, heart attack and stroke by helping block the release of certain pro-inflammatory agents.
• Lower LDL- Fiber. Flaxseed contains both the soluble and insoluble types.
• May improve blood sugar and protect against diabetes.
• 2 tablespoons of ground flaxseed mixed into cereal, or yogurt twice a day cut hot flashes in half & intensity of their hot flashes dropped by 57%

Use & Storage

Ground only- whole passed through your system undigested.

I keep mine in freezer to protect nutrients longer.

Sprinkle on oatmeal, smoothies, soup, yogurt, toast, pasta, or add ¼ c to muffins or bread.

1 Tablespoon=30 calories

Nutty mild taste

I don’t buy flaxseed oil, it goes rancid quickly.

Flax seeds are high in omega 3 fatty acids, which happen to be very good for us in their raw, unprocessed form. Unfortunately, the chemical nature of omega 3s render them extremely sensitive to heat, light and air. http://www.webmd.com/diet/benefits-of-flaxseed?page=1

Hit the fish! But it matters what kind.

Photo: Larry Hoffman

You've heard it before... "Eat more fish." Fish is high in omega 3s.  The highest of any food except flaxseed. But many of the fish you see readily available and less expensive are much lower in omega 3's.  So which kind is really this powerhouse paydirt?

Cold water fish. namely...

The Best
-Salmon- In a 1 ounce portion there's 600mg. 
(Say no to farmed salmon as it's high in mercury and higher in omega 6's and saturated fats.) 
Buy: Atlantic Salmon & Alaskan Salmon

-Caviar- In 1T (1/2 ounce) there's a whopping 1086mg (sushi anyone?)

-Mackerel has 873mg per ounce.
Buy wild caught Atlantic instead of Spanish or King which have high mercury counts.

-Anchovies have 597mg per ounce (reproduce quickly and contamination worries, so start adding anchovy paste to everything!)

Yummy & Not bad for you... but not as high in Omega 3

-Herring only has 488mg per ounce but is higher in Omega 6s and saturated fat

-Sardines has 414mg per ounce (No mercury concern here, since they are very low on the food chain.)

-Rainbow Trout has ~340mg (be careful of PCBs from large fish and check where they're from)

-Albacore Tuna has 266mg per ounce. (Only buy US & Canada tuna as other countries have wasteful methods and catch other species.) !High in Mercury!

-Light Tuna only has 78mg per ounce but is much safer than Albacore.

-Oysters have 188 per ounce.(In case you're wondering- Zinc is the aphrodisiac.)

How much do I need?

"The body doesn’t produce fatty acids, so researchers recommend healthy people consume 500 milligrams daily"1 Double it if you have heart disease.

1. http://www.webmd.com/heart/news/20090803/daily-omega-3s-recommended-heart

Avoid

-walleye and bass. They have high levels of PCB contamination (carcinogen)

Fish from the Great Lakes are high in PCB.

Opt for smaller fish- they are lower on the food chain and less contaminated.

Fish that smell 'fishy'. I wonder if people who say they don't like fish have encountered this.  Fish should smell fresh like the lake or ocean it came from. If it smells fishy- toss it.

psst... other sources of Omega 3s

• Flaxseed
• Chia Seed
• Walnuts & Walnut Oil
• Basil
• Oregano
• Cloves
• Grape leaves
• Marjoram
• Spinach

You're Nuts!

Scared of nuts? They are high in calories. But they are also very high in a lot of valuable nutrients and disease fighters.  So put the saltine down.

Almonds- Did you know?

In 1 ounce of almonds there's...

3.3g of fiber.  That's the highest of any nut.

Vitamin E 35% of your daily value! (The best you can find in a whole food source.)2

12% of your daily protein

Calcium 31mg 

Potassium 84 mg 19%

Riboflavin 7% dv

-Not to mention-

Thiamin
Niacin
Vitamin
Folate 
Zinc
Iron

Magnesium 32 mg
Phosphorus 58 mg
Copper
Manganese 14%
Selenium

Omega-3 fatty acids
Omega-6 fatty acids

"(Almonds) Reduce Heart Attack Risk - A Loma Linda School of Public Health study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack. "1

They also reduce your triglycerides

Lower your cholesterol and raise your HDL

They prevent gallstones too.

1. http://www.nutsforalmonds.com/nutrition.htm

2.http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2

Pecans- More than just yum!

Have the most antioxidants of any nut.

High in potassium

fiber

B1

Vit E

they can lower your saturated at by 10%

lower your LDL and chance of heart disease.

Walnuts- 

Eating 4 per day can raise your omega 3 ratios.

1 1/2 ounces eaten after a fatty meal can reverse arterial stiffening within 4 hours.

High in...

Protein

Potassium

Folate

Fiber

They lower your LDL, oxidation, and inflammation in your bloodstream.

They keep your arteries flexible and improve heart health.

That news really does do a heart good!

Protect Your Heart

You can protect yourself and significantly reduce your risk of heart disease.

Diet (& exercise) can help greatly.

Here are some fighters you want in your corner…



Almonds & Almond Butter
· High in poly & mono-unsaturated fats which sweep LDL into liver when they replace saturated fats.
· Almond Butter- maintains cholesterol levels

Avocado
· High in poly & mono-unsaturated fats which sweep LDL into liver when they replace saturated fats.

Bison
· High in Omega 3 which reduces LDL & raises HDL

Cereals with Vitamin B6 & B12
· Protect blood vessel walls

Fats
· Omega 3 & Omega 6
· Cold or Expeller Pressed

Flaxseeds
· High in omega 3, which keeps cell membranes flexible


Oats
· Rich in antioxidants called phenols which protect against damage to LDL. (Damaged LDL sticks to artery walls)

Olive Oil (Extra Virgin & Cold Pressed)
· Omega 3
· Monounsaturated good fatty acids
· High antioxidant

Parsnips
· High in potassium
· High fiber

Pumpkin Seeds
· High in omega 3, which keeps cell membranes flexible

Red red wine
· Increases cardiovascular function- Reduces heart attack risks
· Reduces heart disease risk by 25-40% (1 glass women 2 men)
· Raises HDL (good cholesterol)
· High in antioxidants
· Contains resvetatrol which appears to stop arteries from getting blocked by fat deposits

Salmon
· Omega 3 which reduces LDL & raises HDL
· Lowers triglycerides
· Protects against heart arrhythmia
· Increases flexibility of arteries
· Regulates blood pressure

Soba Noodles (Japanese Noodles)
· High in Rutin- halts and lowers body fat.
· Buckwheat extract- regulates blood sugar
· (!Watch sodium content of soba noodles!)

Tuna
· High in omega 3, which keeps cell membranes flexible

Quinoa (pronounces keen-wa) grain like rice
· High protein (8grams per cup)
· Magnesium, folate, iron
· fiber

Vegetables- Vivid
· Like Red Peppers, Tomatoes & Carrots- rich in Carotenoids which reduce risk of heart disease. (Add a small amount of ‘good fats’ to increase absorption of Carotenoids)

Vegetables- Green Leafy
· ? High in omega 3, which keeps cell membranes flexible

Walnuts
· High in omega 3, which keeps cell membranes flexible

Whole Grains
· Soluble Fiber- Lowers Cholesterol (LDL) and flushes it.
· Fiber (adding 10g a day reduces risk of heart disease by 17%)
· Fights inflammation
· Increases oxygen delivery during exercise.
·

Resources:
1. Eat This and Live- Don Colbert
2. Runners World