The Skinny on Flaxseed

People have been eating flaxseed, but lately it has gained a lot of hype among health conscious Americans.  Yet there are still others who have never heard or come across this little seed.  So what's really the big deal about it?  Well the fuss is not over played, the truth is, this little seed packs a huge nutritional punch.  So if you're not eating it already, it's about time you start.  Not convinced yet?  I went ahead and laid out the benefits of the seed, how you should consume it, the nutritional background, and the best ways to add it to your diet.  Enjoy!

Natural Benefits of the Flaxseed:

• Omega-3 Fatty Acids - Flaxseeds are the best plant source of healthy omega-3's.  They are a great alternative if you don't eat fish on a regular basis.  
• Fiber - Flaxseeds contain both soluble and insoluble fiber.  This will help to keep the digestive system in it's best performing shape.
• Protein - Flaxseeds are what we call a "complete protein".  This means that it contains every amino acid that our bodies can not make on their own.  It's uncommon to find this in plant-based foods, making this a great addition to any vegetarian's diet.
• Lignans - Flaxseeds are also one of the best plant sources for lignans, phytochemicals that have antioxidant actions that may help protect against certain types of cancers. 

Other Health Benefits of Consuming the Seed: 

This is the brand that I normally buy.

(Research shows that flaxseed may have the ability too...)

• Prevent cancer and reduce tumor growth
• Decrease your risk of developing heart disease, blood clots, and strokes by lowering your cholesterol and blood pressure
• Help contol blood glucose levels in diabetics
• Regulate digestive functions and prevent constipation

The Facts on Flax:

(1 Tbsp of ground flaxseed has...)

• 40 calories
• 1.6 grams of protein
• 3 grams carbohydrates
• 2.8 grams of fat (0 from saturated fat)
• 3-6 grams of fiber
• 2 grams of Omega-3's 
• 18 mg of Calcium

*The RDI of Omega-3's is 1.1 grams so just one Tbsp/day is plenty! (unless more is advised by your doctor)

How to Buy Your Flaxseed:

Flaxseed can come whole, ground, or in oil form.  Although whole and ground have essentially the same health benefits.  It is ideal to consume it in ground form.  This is because the whole flaxseed can pass right through the body undigested.  If you already bought whole flaxseed, try grinding them in a coffee grinder or food processor.  The oil form also has lignans and omega-3's but no fiber... so I'd still suggest consuming them ground.  Finally, store them in the fridge to keep them fresh for longer.

So I know what your thinking... sounds like it is beneficial, but do I just down a spoonful of flaxseed a day?? No! There are plenty of ways to enjoy them as they can add flavor and texture to a lot of different foods.

How to Eat the Flaxseed:

1. Add whole or ground flaxseed to granola bars, pancakes, muffins, and baked goods
2. Add ground flaxseed to fish or chicken coating and oven-fry
3. Sprinkle ground flaxseed into cereal or oatmeal for breakfast
4. Add whole or ground flaxseed to your smoothies or greek yogurt for texture
5. Mix ground flaxseed into cold dressing or sauces for thickness
6. Enhance meatloaf, meatballs, or casseroles with ground flaxseed

Any other great ideas?  I'd love to hear them!

oxox, Em

Girl Scouts | Meet the Cookies

Just the other day as I was walking in from work, I spotted a package sitting on our step.  Who knew that inside sat this tasty innocent little treat.  Yes, it is that time of year again and you most definitely can't avoid it.  Our Girl Scout lives across the county in Washington state and she still captured us.  As hard as you try, you won't be able to avoid them and quite frankly most of us don't want to.  Not only because of the sweet taste of our favorite little cookie, but how can you let your favorite little girl scout down??

The good news is there is a point to these cuties selling their cookies; the 5 skills:

1.  Goal Setting 
2.  Decision Making 
3.  Money Management 
4.  People Skills 
5.  Business Ethics 



Now what you have all been waiting for... the bad news...
What's the damage?

Cookie	Serving Size	Calories	Fat (g)	Sat Fat (g)	Carbs (g)	Fiber (g)	Sugars (g)	Protein (g)
Thin Mints	4 cookies	160	7	5	22	<1	11	2
Samoas/ Caramel Delights*	2/2 cookies	150/130	8/6	6/5	18/19	<1/<1	11/12	<1/1
PB Patties/ Tagalongs*	2/2 cookies	130/140	7/9	4/5	15/13	1/<1	8/8	2/2
Trefoils/ Shortbread*	5/4 cookies	160/120	7/4.5	2.5/2	22/19	0/<1	7/4	2/1
Do-si-dos/ PB Sandwich*	3/3 cookies	160/160	7/6	2/2.5	22/26	1/<1	11/8	3/2
Lemonades	2 cookies	150	7	4	22	1	10	1
Savannah Smiles	5 cookies	140	5	1.5	23	0	10	1
Thanks-A-Lot (Vegan)	2 cookies	150	6	4.5	22	0	11	1
Dulce de Leche	4 cookies	160	8	3.5	20	0	9	1
Mango Cremes	3 cookies	180	8	4	25	1	11	1
Thank U Berry Munch	2 cookies	120	5	2	17	0	7	1

*Name/Nutritional Facts depends on what baker made the cookie

But guess what?  We did it to ourselves, in the early 90's the girls had 8 cookie varieties available, including low-fat and sugar-free selections that never sold well enough to continue producing. 

Whether you have a sweet spot for Samoas or you hear Thin Mints calling your name, be aware of your choice and always practice moderation.  Luckily they only come around once a year!

Learn more about the little devils here:  Meet the Cookies

Enjoy,
Em