In today’s post I want to focus on one of best kept nutritional secrets – flaxseed.

Flaxseed, the humble little brown seed with a nutty flavor, is a powerhouse in the nutrition world.  It’s able to reduce blood pressure, decrease risk of heart attacks and stroke, improve skin quality, help control blood sugar levels, reduce cholesterol, and prevent breast and colon cancer—all in a single seed! Not only that, it strengthens the immune system, aids in digestion and supports healthy joints.

But what makes flax so powerful?  Flaxseed contains high concentrations of alpha linoleic acid, a form of omega-3 fatty acids, which serve as the basic building blocks of the cell walls.  Additionally, flax seed is high in lignans, powerful antioxidants known for alleviating menopause symptoms and fighting breast cancer. There are three forms of flaxseed, making it easy to incorporate into your diet.

Flax Oil

While available in capsule form to be taken as a supplement, flax oil is best consumed as a food to get the most benefits from it.  Many nutritionists often recommend purchasing the oil and storing it in the refrigerator, consuming a daily intake of two tablespoons.  You can add a tablespoon to your morning smoothie or substitute flax oil in the vinaigrette dressing for your salad.

Flax oil breaks down to trans fats when heated, so it should never be used in cooking. While lower in lignans then other forms of flax, the oil sometimes is processed to preserve the lignans.  Check the label for details.

Flaxseeds

Whole seeds are sure to have all the nutritional benefits of flax.  Simply add these to your granola or salads for a nutty flavor.  If a little tough on the teeth, grind them in a coffee grinder and sprinkle on foods.  One cautionary note: raw, whole flaxseeds contain chemicals that can affect thyroid function.  To get around this, simply toast the seeds in the oven for twenty minutes at 250 degrees.

Flax Meal

Ground flax meal is another option to the powerful nutritional value of flax.  Add a tablespoon of it to your smoothies for extra fiber, or stir it into your oatmeal in the morning. Ground flax seed is easy to find in your grocery store. If you can, grab the organic version. I tend to get the finely ground variety because it disappears into almost any drink or food without changing the texture or taste.

Still not convinced? Three more reasons to add Flax seed to your diet: 1) it is a source of Omega-3, an essential fatty acid that supports heart health; 2) it is an excellent source of fiber, adding about 4 grams of fiber per two tablespoons; and 3) it is a great source of natural protein.

To your Health!
Gail Grieger, CMT, CFH

*Some parts of this post were from a publication of the AMBP.

Water that is! It’s that time of year again where so many of us spend more time outdoors and in the sun and heat of the day. Even on cool summer days it is surprising how easy it is to become dehydrated.

Just as you water your garden or plants regularly, it is also critical that you water your body if you want it to stay healthy. The amount of water that you need might vary a bit from person to person and situation to situation. For example, a person who is outside in the heat or humidity might need more water to stay hydrated. A good rule of thumb is to consider drinking between eight and ten eight-ounce glasses per day.

Water affects your health in many ways. Did you know that your brain is about 80% water and your brain health depends on you staying properly hydrated? Dehydration can raise cortisol and other stress hormone levels, which can result in “foggy” thinking. Dehydration may also cause headaches, joint pain, and even memory loss!

You can get dehydrated even when it is not hot outside. If you drink caffeine, especially coffee, or consume alcohol you can become dehydrated. If you are going to enjoy a cup or two of coffee or a bit of alcoholic cheer, drink some extra water. My rule of thumb for this is to match every caffeine drink or alcoholic drink with an equal amount of water. This helps offset dehydration and keeps the brain and body healthier.

Dehydration can sneak up on us. In fact, by the time you actually feel thirsty, you are often in the first stages of dehydration. So be proactive and drink plenty of water. Real water! Not sugary drinks that contain sweeteners or other additives. Drinking a large glass of plain old cold water is healthy and refreshing. So, DRINK UP!

To your health!
Gail Grieger 

Inflammation can cause very serious problems such as:

bad memory, depression, obesity, diabetes, infection, injury, cardio vascular disease, eye disorders, asthma, allergies, joint pain, colon, breast cancers, ulcerative colitis,  and inflammatory bowel disease. 

But here’s the good news! Some foods are great at reducing and preventing inflammation. Use these foods below in smoothies, soups, and salads:

Incorporating these foods will add vitality and longevity to your life. So, here’s to your health and well being!

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