Fabulous Flax - The Rich Nutrients In Flax

Flax oil and flax (also known as linseed) seeds have become rediscovered as genuine health nutrients. They unquestionably deserve being admitted in any top-ten listing of nutrients that are healthy. Flax isn't a brand-new nutrient. It is in reality among the older and, maybe, among the groundbreaking "wellness foods," cherished due to its therapeutic attributes throughout the Romanist Empire. Flax was among innovative medications employed by Hippocrates.

Flax may be nicknamed the "unnoticed oil." It has been diminished due to oil makers having discovered wholesome oils to be less rewarding from a profit point of view. The selfsame nutriments that flax generates in nutritional advantages - crucial fatty acids - likewise afford it a poor shelf life, causing it to be costlier to develop, ship, and store on shelves.

However, those who are nutritional experts recognize the need to keep ranking flax high up on the list of essential foods. Due to the bustle of technological fields of study confirming the wellness benefits of omega-3s, flax oil has progressed from the icebox of "wellness food enthusiasts" to a position of scientific reputability.

A tablespoonful of flax oil or 2 tablespoons of flaxseed meal should become a daily habit. In addition to being the most beneficial origin of omega 3's, flax oil is an effective source of omega-6 fatty acid, or linolic acid (LA). Safflower, sunflower, and sesame oils are more outstanding sources of omega 6 fatty acids however, they don't incorporate any omega-3 fatty acids. Flax oil comprises 45 to 60 percent of the omega-3 fatty acid alphalinolenic acid (ALA).

Along with wholesome fats, flax seeds carry additional nutriments which make consuming the entire seed superior instead of eating only the distilled oil:

1. Flax seeds are comprised of high caliber protein.

2. Flax seeds are abundant in water-soluble fiber. The combining of the oil and the fiber causes flaxseeds to be an ideal laxative.

3. Flax seeds bear vitamins B-1, E, carotene, B-2, and C. These seeds also incorporate zinc, iron, as well as trace quantities of phosphorus, potassium, calcium, magnesium, carotene, and vitamin E, two nutriments that assist the metabolic process from the oil.

4. Flax seeds carry more than a hundredfold additional phytonutrient, called lignin, than any of its most proximate contenders, like wheat berry bran, rye, millet, buckwheat, oats, and soy. Lignins have gotten more press due to potential anti-cancer attributes, particularly in regard to breast and colon cancer. Lignins appear to kick excessive estrogen hormones from the body, thereby abbreviating the relative incidence of estrogen-linked cancers, like breast cancer.

In addition to anti-tumor properties, lignins also look to deliver antibacterial, antifungal agents, and antiviral agents. Linseeds, because they comprise some protein, vitamins and minerals, fiber, and lignins, they are more nourishing than their oils. Even so, for useful intentions, many consumers favor utilizing the oil for its omega-3s and not being forced to hassle with crunching the seeds.

However nutritionally speaking, it's worthy of the bother to mill new linseeds (like in a coffee grinder) and scatter them as a flavoring with cereals, salads, or blend them into biscuits and muffins.

While purchasing seeds, make certain they are intact, not split; breaking the open brings out the inside seed to the light and warmth and diminishes the nutritionary rate. Or, purchase pre-ground linseeds, accessible as flaxseed meal. Just one ounce of linseed meal (about 4 tbsp.) will generate approximately 8 grams of fiber and 6 grams of protein.

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Cottage Cheese - A Fitness Food

Cottage cheese doesn't seem very palatable to many people. While it is runny and lumpy it's also a great food for both weight loss and building muscle due to it's low fat and high protein content.

Cottage cheese can be made in to recipes as a cheese and dairy substitute like in lasagna, dips, on baked potatoes and in salads. It can also be added in to an egg white omelette, whole grain pasta and low fat desserts, like cottage cheesecake.

If you like the taste (many do!) then eating cottage cheese on its own is an incredibly healthy snack. Add some yogurt for a a more a creamy taste and some fruit for a nutritious but decadent snack.

Nutritional Content per 4 oz or 113g 

Calories- 120 g
Protein- 14g
Fat-5g
Carbohydrates- 3g

There are also low fat and no fat varieties which bring the fat down to 0-1.5g. However, be aware that sugar is added in some low fat varieties to add sweetness to the cheese. [..]

Keep in mind that diet is always 50% of results. So eat cottage cheese for a low fat, high protein diet and reach those goals!

Eat Up!

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5 Great Benefits to Get From a Plant-Based Diet

A plant-based diet includes a high percentage of food sourced from plants rather than animals. This can mean eating nuts, whole grains, lentils, peas, beans, fruits, and vegetables. But, this style of diet does not need to be strictly vegetarian. Here are five of the health benefits that come from eating lots of plant foods:

Blood pressure

A plant-based diet offers a perfect source of potassium-rich foods which can help to naturally lower blood pressure. Fruits and vegetables, as well as most seeds, nuts, legumes, and whole grain include a sufficient amount of vitamin B6 and potassium for healthy blood pressure. Animal foods like meat include minimal potassium and can lead to higher cholesterol and blood pressure.

Cholesterol

A significant benefit of adopting a plant-based diet is the ability to lower cholesterol. Plants are cholesterol-free, even the more saturated types like cacao and coconut. For this reason, eating a diet that mostly consists of plant-based foods can offer a simple solution to lowering cholesterol. Great food choices to lower rates of heart disease and cholesterol include seeds, nuts, whole grains, fruits, and vegetables.

Blood Sugar

A highly effective method to control high blood sugar is to increase the fiber in the diet. A fiber-rich diet is perfect to help with slowing the absorption of sugar in the bloodstream. An added benefit is the ability to control hunger throughout the course of the day. Also, fiber can help with balancing the level of cortisol in the blood stream, which is responsible for the feelings of stress. Many of the animal foods can have a significant hand in increasing the blood sugar level.

Cancer

A plant-based diet that includes low-fat, whole food is one of the most efficient choices for helping to cut the risk of cancer. Certain cancers like breast and colon are at great risk for those that eat a diet mainly consisting of animal foods.

Weight Loss

A diet consisting of plant-based and whole foods, with minimal processed sugars and low in fat, is certain to help with cutting weight. A further benefit comes from a diet that is high in clean and raw whole foods. Weight loss is naturally able to occur when the daily diet includes a higher percentage of vitamins, minerals, and fiber compared to proteins and animal fats. A well-planned plant-based diet has the potential to cut 4-6 pounds within a two-week period. This should also ensure you aren't left feeling hungry.

Eating a diet based on whole, plant-based food can reduce your risk of a broad spectrum of diseases, such as heart disease, obesity, diabetes, and cancer. What we should eat is our main concern.

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Healthy Eating - The Good Oils - Olive Oil

Olive Oil is obtained from the fruit of Olea europaea of the Oleaceae family. Commonly known as The Olive Tree. One of the healthiest oils available it is perhaps the world's most popular oil used commonly in cooking. In addition it is also used in Cosmetics and Soaps as well as in Pharmaceutical products.

Olive trees are native to areas around the Mediterranean with Spain being the world's largest producer of the Oil. It estimated to be close to 800,000 Olive trees in cultivation around the world with at least 90% coming from areas around the Mediterranean.

It is being produced in other places around the world with Australia now producing Export Quality oil. There is also growing demand for Olive production in South Africa.

There are many powerful benefits to using Olive oil in your Healthy Eating Lifestyle: 

• Olive oil is known for its many health benefits. In particular it fights Bad Cholesterol and raises the level of good cholesterol.
• All pressings of olive oil are good for our health however; the first pressing or Extra Virgin oil has a much higher level of Antioxidants.
• An Increase of the Oil in the Diet by as little as Teaspoon a day is believed to decrease the risk of Some cancers including Bowel Cancer.
• There have been many reports linking the regular use of this oil in the diet to a decrease in the symptoms of Arthritis.

Incorporating oil from Olive's into a regular diet is not hard. It can be used in most dishes and a lot of the time you wouldn't know you was eating it: 

• If you need oil to pan fry meat, fish or chicken, Olive oil is the obvious choice. It is however not generally recommended for deep-frying due to its low burning point.
• The oil is an excellent substitute to butter or margarine. It can be drizzled on toast or bread before adding additional toppings or simply to eat on its own.
• Boiled carrots, beans, mashed potatoes, cabbage and a large selection of vegetables are greatly enhanced by drizzle of olive oil over them once served.
• After gently frying Ripe Tomatoes in the oil, they can be topped with fresh basil leaves drizzled with olive oil and served with crispy garlic bread (garlic bread can also be made using crushed garlic blended with olive oil).
• Olive oil with vinegar and crushed garlic makes an excellent summer salad dressing.

The oil can also be used on dry flaking skin or as an occasional skin moisturiser. It is a very healthy and versatile oil that should be included in all kitchens.

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Why Raw Almond Butter Is So Healthy

Many people are trying to find simple health solutions that they can incorporate into everyday life. For example, making subtle diet changes, such as replacing red meat with turkey, can make a huge difference. These kinds of diet changes have led a lot of people to using raw almond butter for sandwiches and spreads instead of things like peanut butter. The health benefits support doing things like this and simple changes can add up to make a big difference.

The reason why almond products are so healthy is because they are made from almonds. Almonds contain plenty of important vitamins and antioxidants, and some scientific studies even claim that almonds can help with memory loss, and should be investigated further as a way to reduce certain types of cancer. They are also high in fiber and other things of that nature that we normally do not get enough of. The health benefits of almonds have been recognized by different cultures for a long time, making them undoubtedly one of the healthier food out there.

Almond butter is also hypoallergenic, meaning for people with peanut allergies this is the perfect solution. People often switch from peanut butter to these products for that allergy reason. Raw almond butter also contains monounsaturated fats, which is a much healthier alternative to saturated fats that are common in foods like peanut butter. All of these health benefits are big reasons why families are switching to almond products over peanut butters.

The way raw butter out of almonds is made also helps to make it healthy. You want to concentrate on things like raw almond butter, which keep the almonds uncooked. When fruit and vegetables are cooked they often lose their nutrition value. Because of the cooking process of low heat, raw butters keep all of the nutritional value of almonds, a big plus for health conscious individuals.

Taking small steps like switching foods can make a big difference in your health. Almonds taste great, and almond type butter is a great replacement for higher fat and less nutritious items. Picking the right almond products is important, but recommended for people trying to make a little bit of a difference to their health.

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5 Ways To Make Healthy Eating More Interesting

Eating healthy sometimes seems boring. As a culture, we've become inclined to associate good food with foods and dishes that are not always the best choices. Meals that contain oils, cheese, refined sugars and even trans fats have seeped into our daily diets. These high caloric and high sugar foods have us coming back for more but these choices are not the best for our health. 

Good news is on the way! Eating healthy doesn't have to be boring. Fresh fruits, vegetables, lean protein, healthy fats, nuts and spices are great ways to make meals interesting and tasty. Follow these easy tips to spice up your food for healthy eating that's good for you and satisfying to the taste buds.

1. Use spices. Use spices for every meal. Yes, that even means you can spice up your breakfast! For breakfast, eggs cooked in olive oil and spiced with rosemary and garlic add a whole new flavor and sophistication to an early morning meal. Lunch salads can be freshened up with lemon juice and sea salt mixed with a bit of cilantro as a low cal dressing. Fish or chicken at dinner can be marinated in fresh juices and garlic to add flavor.

2. Add color. Use as many colors in your meals as possible. This means adding vegetables and fruits of all different colors. Try to incorporate at least 4 different colors at each meal. Blueberries and strawberries, bell peppers, tomatoes, eggplant and yellow squash are just a few colorful ingredients that can help make your food tasty. In addition, the colors are eye catching which will make any dish more appealing.

3. Fatten up your food. Using healthy fats will add flavor to food. Fats such as olive oil, coconut oil, avocado and nuts add depth to the flavor of food providing a richer taste in a dish. In addition, the role of fat is to slow the absorption of sugar into the blood stream and signal the brain that you are full. So not only will you benefit from a taste enhancer, but you'll also be doing yourself a favor nutritionally.

4. Serve it sassy. Dress up your food! Use garnishes such as parsley on the side of the plate, a piece of bibb lettuce under a fresh piece of fish or fresh fruit on top of your protein as a flavor enhancer and pretty finisher. At most restaurants, your food comes out on the plate looking beautiful. There may be a subtle or sophisticated plated presentation. Making your plate pretty can help make your meal seem more enticing.

5. Try something new. We tend to get into the habit of eating the same foods over and over again. The biggest reason for this is because we know we like these foods so they are our "go to" foods. Trying new things can help keep your healthy meals new and exciting. Try a new piece of fish for dinner such as sea bass, halibut or pick the freshest piece of fish at your local grocery store that you haven't tried before. Cook your vegetables in a different way. Summer time is the perfect time to grill vegetables instead of roasting or baking them. Add in one new vegetable or fruit to mix things up. Try a new recipe to give you inspiration. Whatever the "new" component is, keeping your meals interesting will help make eating healthy fun and keep you focused on healthy choices.

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Why Good Nutrition Is An Essential Part Of Your Anti-Aging Skincare Routine

If you're interested in keeping your skin young and beautiful, you need to establish a good skin care routine now, no matter your age. While a skincare routine probably brings to mind cleansers, clarifiers, exfoliants and anti-aging creams, good eating habits should be part of your skincare routine as well. Good nutrition is essential to healthy skin, since it is the body's largest organ. Here is a closer look at how you can establish a healthy diet as part of your anti-aging game plan.

Bright Colored, Raw Vegetables and Fruits

First, you'll want to start making sure you eat plenty of brightly colored, raw vegetables and fruits for great anti-aging results. Going with vegetables and fruits that are brightly colored means you'll get more of the natural antioxidants your body needs to fight free radicals. Cooking vegetables and fruits can destroy or change many of the amino acids, nutrients and vitamins that are in these foods, so eating them raw is a great choice. Getting plenty of bright, raw veggies and fruits also helps to firm skin, smooth it and stabilize the presence of vitamins within the skin tissue. Adding fruits and veggies that have vitamin A in them can help to fight off acne. If you're dealing with blemishes or oily skin, apples are a great anti-aging nutrition choice, since they offer vitamin C, calcium, magnesium and copper.

Avoid High Sugar Foods

If you're working to establish a good anti-aging skincare routine, another nutrition tip is to avoid eating high sugar foods. Foods high in sugar can cause obesity and blood sugar problems, such as diabetes. Highly processed foods that contain a lot of sugar can also ruin your anti-aging routine by causing blotchy skin, wrinkles, sagging and a loss of radiance. Limit the amount of cereals, breads, sugars and other simple carbs to help fight the signs of aging.

Healthy Fats Improve Skin

Healthy fats should be added to your anti-aging skincare routine. While you want to avoid eating bad fats, it is important to ensure you eat good fats as a part of the body. Taking in those healthy fats helps to keep the skin supple, smooth and moist. Healthy fats also are essential for helping with the transport and absorption of fat-soluble vitamins, such as vitamin K, vitamin D, vitamin E and vitamin A, which are all important for anti-aging. You can find healthy fats in seeds, nuts, tuna, flax seeds, sardines, olive oil and avocados.

Build Healthy Skin Cells with Protein

As you work to add good nutrition to your anti-aging routine, you need to focus on getting enough healthy protein, since it is essential for building healthy skin cells. Complete proteins can be found in dairy, fish, eggs, poultry and beef. Those who prefer a vegetarian diet can find proteins in wheat, beans, lentils, soy and dried grains.

Hydrate for Beautiful Skin

Of course, you can't afford to forget proper hydration as a part of your anti-aging plan. Getting plenty of water each day is important for proper food digestion and the absorption of nutrients. The skin is made up of about 70% water, which means you have to continually hydrate to avoid skin that is flaky and dry.

What you put into your body is definitely going to affect your skin, which is why good nutrition must be a part of your comprehensive anti-aging skin routine. Keep this advice in mind as you combine a good diet with quality anti-aging products for beautiful skin that won't give your age away.

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Dietary Fats - The Good, The Bad And The Ugly For Skin Health

Good fats, bad fats....how do we know the difference? For skin health good fats are essential. Find out which good fats you have in your diet.

Fats have a bad name and we are told to avoid fats in our everyday diets. However, some fats are very important for our general well-being including healthy, radiant skin. Nutrition has moved away from the “all fats are bad” stance to “it’s the type of fat that matters, not the quantity”. Fats are an essential part of our diet but it is important to focus on the good fats in our diets and minimise the bad fats.

Beneficial fats “good” fats support healthy skin cell nutrition and the production of collagen as well as maintaining healthy blood flow to the skin. Fats help to absorb nutrients such as vitamin A and E which maintain skin integrity and fluidity. Good fats also help to moderate inflammation, a factor curtail to the management of many skin conditions such as acne, eczema and psoriasis.

Sources of good fats in our everyday diet include olive oil, sesame oil, nuts and seeds, avocado, deep sea fish such as mackerel, salmon, tuna, anchovies and sardines.

Saturated fats are found in animal products such as butter, cheese, whole milk and meats. High levels of saturated fats will contribute to inflammation which may contribute to a worsening of inflammatory skin conditions such as those listed above. While labelled a contributing factor to cardiovascular disease, eaten in moderation saturated fats are an acceptable part of a modern diet.

With saturated fats it is quantity that counts here and less than 10% of daily intake is considered acceptable. Combined with a diet high in antioxidants from fruit and vegetables, saturated fats don’t pose as great a risk as Trans fats.

Trans fats are created when a vegetable oil is changed from a liquid (as found naturally) to a solid. This is where we come to the “ugly” category. Trans fats have been linked to high cholesterol and heart disease. Trans fats also promote inflammation and will worsen any skin condition. They are found in margarines, deep fried foods and processed foods. To avoid trans fats it is important to read the labels of all packaged and processed foods.

The right kind of fats support our health and well-being, the wrong kinds of fats have numerous affects from promoting inflammation to cardiovascular disease. For skin health concentrating on good fats, minimising saturated fats and cutting out Trans fats is the key.

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14 Tips On How To Turn Your Menu Into A Mediterranean Diet Menu

Rather than searching for Mediterranean diet recipes, you might like to bring your normal menu in line with the Mediterranean diet. Here are fourteen tips on how to do so.

Tips for Main Meals:

1. When cooking with oil, always use olive oil - Store it in an oil sprayer to help control how much you use. TIP: light and extra light olive oil are NOT lower in calories. The term 'light' is only used to describe olive oil blends.

2. Steam your vegetables and have roast vegetables occasionally too - Spray roasting tin with olive oil and place cherry tomatoes, red onion, chopped zuccini (courgette), chopped eggplant (aubergine), peppers and red onions in. Spray vegetables with olive oil, sprinkle with basil (either chopped fresh or dried) and black pepper and roast in a hot oven until cooked. Serve with crusty wholegrain bread or pasta.

3. Have ONE glass of red wine with dinner. Be careful though, wine is VERY high in calories. If you don't drink alcohol then select a de-alcoholized version from the grocery store.

4. Choose wholegrain pasta and brown rice rather than white rice and pasta made with white flour - and don't add salt to the cooking.

5. Make your own pasta sauces rather than using store bought ones. Lightly fry one chopped red onion and two cloves of crushed garlic in a little olive oil. When lightly brown, add chopped tomatoes, one tablespoon tomato puree, fresh basil and black pepper. Simmer until tomatoes have softened into a sauce, then serve with wholegrain pasta.

6. Start each meal with salad - One of the most important aspects of the Mediterranean diet is the amount of raw food eaten. Raw foods contain the highest nutrient levels. Cooking foods actually kills nutrients. Be adventurous with salads, add peppers, red onions, grated carrot, celery, rocket, fresh herbs, a little avocado, and baby spinach. Sprinkle with balsamic vinegar to control calories.

7. Instead of buttering your bread mix a little olive oil and balsamic vinegar to use as a dip. You can even marinate the oil by placing it in a bottle with sprigs of rosemary, coriander or basil, small chillies and garlic cloves etc. Cap the bottle and store for a few months. The resulting oil will be infused with the flavors.

8. Add less meat in recipes like stew, soup and casseroles and add beans and extra vegetables to compensate. This will not only make the recipe more healthy, it will also save money.

9. Eat oily fish at least once per week - Fresh is better than canned. Excellent oily fish options include salmon, tuna, sardine, herring, trout, prawn/shrimp etc.

10. Stop using salt as a flavoring! The Mediterranean diet includes little sodium. flavor foods with garlic, fresh herbs, red wine and black pepper. When using salt, always use sea salt rather than table salt. Sea salt contains many trace elements that the body needs that table salt lacks.

Tips for Snacks:

1. Swap biscuits, cakes and crisps for fresh fruit or a handful of raw, unsalted nuts or seeds as a snack.

2. For a delicious snack serve raw vegetables (carrots, celery, broccoli etc) with homemade tzatziki - Mix low-fat Greek yogurt with crushed garlic, lemon juice, grated cucumber and black pepper to taste.

Tips for Dessert:

1. Commit yourself to eating five serves of fruit and vegetables per day

2. Try fresh fruit salad with low-fat natural yogurt and a drizzle of honey for breakfast or desert.

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