Start the Flaxseed habit this new year

Flax seed is a super food that is easy to incorporate into your diet.  It's inexpensive, available packaged or in bulk, and has an appealing nutty flavor.  It is most beneficial eaten in ground form (flaxseed meal) as the whole seeds tend to pass through the digestive tract without releasing their valuable nutrients. Store your flax seed in the freezer for best results. Try putting a couple tablespoons of seeds in a small food processor/grinder immediately before sprinkling on oatmeal, cold cereal, in soup, a shake, or in yogurt.  If you make it something you always eat with a particular food, you won't forget to include it. A flax seed habit is a good habit!  One can also substitute flaxseed meal for ¼ cup of the flour in baking.  I put it in pancakes, waffles, cookies, and muffins.

Flaxseed is the richest known source of plant-based omega 3 fatty acids.  Flaxseed oil, also called linseed oil, is another way to get some of the benefits of this plant.  However, the oil does not contain all of the important nutrients that the freshly ground seeds provide.  It is still a very healthy, good tasting oil, but should not be heated.  Keep it in the refrigerator and drizzle it on salads, on stir fries, or on freshly air popped popcorn and top with your favorite seasoning or herbs.  

Many studies have shown that eating two to four tablespoons of ground flax seed daily has a variety of health benefits.  One such study was conducted in 2007 by Dr. Wendy Denmark-Wahnfried, a researcher at Duke's School of Nursing.  She and her associates studied the cancerous prostate glands of 161 men who were scheduled for surgery after supplementing with flax seed for just thirty days before their surgeries.  This study found that flax seed, so rich in omega 3 fatty acids, lignans, and fiber, can stop prostate tumors from growing.

Other studies report lowered blood pressure, lowered cholesterol and triglyceride levels, lowered blood sugar in diabetics, improvement in inflammatory conditions such as RA and IBD, and decreased risk of cancers of the prostate and colon.  One of my customers told me that her husband had borderline high blood pressure and with his doctors permission decided to try adding flaxseed to his daily diet to see if he could avoid starting medication.   After a year he returned to his doctor with perfect blood pressure.  He did not modify his diet or life style in any other way.  Studies can be impressive, but knowing someone personally that had this kind of result is very convincing.

Some researchers think that you should not take flaxseed if you are pregnant or breastfeeding or if you have cancers of the breast or uterus, or have endometriosis, because flaxseed does act like estrogen in the body.  Also people who cannot tolerate fiber due to constricted esophagus, bowel, or other conditions are not good candidates for the high fiber flaxseed.  

If you are ready to try flaxseed, here is a recipe to get you started:  Fruity Flaxseed Muffins
½ cup crushed pineapple with juice, ½ c. finely chopped apples w/peel, 2 tbsp. canola oil, l large beaten egg, 2 egg whites, 1 c. fat free sour cream, ¼ c. molasses, ½ c. raisins or any chopped dried fruit, 1-3/4 c. flour, 1 tsp. baking powder, 1 tsp. baking soda, ¼ tsp salt, ¾ c. flaxseed meal (ground flaxseed).
Blend all wet ingredients together and add dried fruit to that mixture.  Whisk dry ingredients together and then add to wet just until combined.  Batter will be lumpy.  Spoon into muffin tins sprayed with canola oil and bake at 400 degrees for about 20 minutes or until lightly browned and springy to touch.
Yield: 12 muffins.  194 calories. 4.5 gm fiber. 31 carbs. 224 mg. sodium, 5.5 gm fat, 5 gm protein.