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

Breakfast Hater to Lover | 20 Easy & HEALTHY Ideas

Eating breakfast in the morning has a number of health benefits including better focus and concentration and a way to jumpstart your metabolism.  Studies have even shown links to skipping breakfast and obesity, yet people are still avoiding it like the plague.  Is it really that bad and that hard to take 5 minutes to better your health.  Too often we live in the moment at what we want from life right now.  Guess what, I bet you want your health later, right?  So take the extra steps now to ensure your health later in life... and you know what? This is going to be one of the easier steps.  

OK, I want to help, here is a list I put together of 20 breakfast ideas that taste good, are easy, and healthy.  Or leave a comment with what your favorite breakfast routine is...

1.  Mixed grain bread, almond butter, sliced banana, and a sprinkle of cinnamon
2.  High fiber cereal, topped with sliced almonds, dried, fruit, and skim or soy milk
3.  Fat-free greek yogurt, mixed berries, and whole grain cereal or low fat granola
4.  Healthy granola bar, a piece of fruit, and skim milk
5.  Whole wheat English muffin, topped with low fat cottage cheese and pinapple
6.  Natural yogurt, chopped apple, ground flaxseed, and a sprinkle of cinnamon
7.  Whole wheat toast or English muffin, topped with reduced fat melted cheese, sliced tomato, a sliced hard boiled egg (and avocado when in season)
8.  Scrambled egg whites, served with whole grain toast and fresh fruit salad
9.  Oatmeal topped with raisins or dried cranberries, sliced banana, and skim milk
10.  Quinoa with sliced apple, dried fruit, cinnamon, and topped with a little skim milk
11.  Whole wheat pita half topped with turkey bacon, fat free cottage cheese, tomatoes, and mushrooms
12.  Fruit smoothie with mixed frozen berries, banana, greek yogurt, natural peanut butter, and milk 
13.  Breakfast burrito with scrambled eggs, tomatoes, reduced fat cheese, whole wheat tortilla, and served with fruit
14.  Sandwich made with lean ham or turkey, whole grain bread, sliced tomatoes, avocados, lettuce, and a glass of skim milk
15. Mini whole grain bagel, topped with low fat cream cheese, served with an apple
16. Scrambled tofu with onions, peppers, dash of light soy sauce, and stirfry with olive oil.  Serve with whole grain toast
17.  Last night's chicken or lean protein left overs (stirfry with peppers, onions, and mushrooms, to add nutrients)
18.  Homemade granola, mix 2 cups rolled oats, 1 cup of wheat cereal, dried fruits, seeds, and 1/4 cup of flaked coconut
19.  Mini wheat cereal, dried fruit, mixed nuts, and hints of dark chocolate chunks in a baggie with a thermos of cold skim milk
20.  Whole wheat pancakes or waffles topped with almond butter, melted frozen mixed berries, and cinnamon served with turkey bacon

And if you still don't find something you like... I bet I can think of more... So, which will you try first?  Enjoy!
oxox, Em

A Healthy Diet | One Step at a Time

I've written quite a bit about exercise and the best way to burn fat with intervals, and I've even mentioned that exercise alone probably will not allow you to achieve your maximum results... the thing I haven't told you about is how do you get started on a healthier diet, what are key points to focus on, and how do you turn it into a lifestyle.  

It is essential that you first understand that changing your current eating habits to eating in a healthier manner isn't all about strict nutrition values, starving yourself, or avoiding food that you love.  It isn't even all about counting every calorie (although this works really well for some people to stay on track) and cutting your calories in half.  I try to encourage individuals that living this healthy lifestyle is about feeling great, increasing your energy levels, and stabilizing your moods.  

Another important piece is to realize that for maintenance of a healthy diet, you should plan changes in small steps instead of drastic change.  Take one thing at a time and turn it into a habit before turning to the next key point.  A person is almost always more successful when focusing on changing one thing at a time.

Here are some key points to start your lifestyle change:

1.  Simplify - Don't worry about counting calories all the time.  Focus on adding freshness and variety in your diet.  Try to create more meals from scratch at home, with continuing to eat what you love, but look for ways you can make subsitutions and use fresh ingredients.  It should not be hard for your diet to gradually become healthy and delicious.  The simply take away point?  Opt for fresh ingredients and prepare from scratch.  Stay away from processed foods as much as possible.

2.  Make small changes, one step at a time - It is important to realize that you didn't put extra weight on overnight and you sure in hell won't lose it overnight either.  Try to stay motivated ALL THE TIME.  Changing everything all at once will make sticking to your plan very difficult and may even bring you to cheat or give up.  Where to start?  Add a vegetable or salad to every dinner, try making greens half of your plate.  Or use olive oil in replacement for butter; ground turkey in place of ground beef... starting to get the idea?

3.  Adopt a healthy attitude towards food - Many people suffer from using food as an emotional escape.  Let me tell you... it's not!  A vacation will do that for you... not food!  Emotional eating will just leave you feeling guiltier and more bloated than before.  What to do?  Start by creating a food journal, documenting every time you eat.  What was your mood like?  Did you eat alone or with someone else?  What influenced you to eat (were you actually hungry or was it a craving)?  Consider if you have an unhealthy attachment to food or if you have a healthy relationship with your dinner plate.

4.  Practice Moderation, every small step will make an improvement - Don't get frustrated and eliminate all types of foods you love.  Although some people can give up certain foods completely, most of us are likely to "go crazy" and will end up binging and losing control.  Allow yourself one dessert a week such as every Friday night or one meal with red meat.  It will also allow you to enjoy and look forward to those foods so much more.

5.  Focus on portion control - I find that there is a big misconception that people need to starve themselves in order to lose weight.  In fact, this isn't true at all.  Think about it, how many times do you leave the dinner table feeling bloated and so full that you can hardly make it over to the couch?  Just reducing the amount of food you consume will allow you to feel more comfortable after meals and you will still get the nutrients you need.  To get started, drink a glass of water before every meal, use a smaller plate, dish up at the counter/stove and then take to the table (to make sure you don't take 2nd's without thinking, and ensure that you add more vegetables at each meal.

Remember to be positive.  Every time that you make a healthy choice for you body is a win for yourself.  Allow yourself a treat every once in a while so you don't feel like you are "deprived of all good things".  Focus on becoming a healthier individual in the long run.  And finally, if you have to think of an end to your diet, it probably isn't going to work for you.  This is about living a healthier lifestyle... FOR LIFE!

oxox, Em

Challenge Me | 3

Questions:  
1.  What is your favorite health food?

Almonds | Steamed Broccoli | Low Fat Greek Yogurt | Quinoa | Hummus

2.  What is your favorite indulgent food?

Beer | Cheese

3.  Find a healthy recipe online and try tonight!  Look for low-cal, lean protein, carbs from vegetables or whole grain, and little salt added.

Tonight I will be making spaghetti squash with grilled chicken and sun-dried tomatoes... Here's the recipe.  Let me know what you're making tonight.  Enjoy!

Ingredients:
1 whole spaghetti squash
2 T. EVOO
3 cloves garlic
1 C. chicken broth
1/3 C. sun dried tomatoes
2 C. broccoli florets
1 C. frozen peas
2 boneless, skinless chicken breasts (grilled and sliced)
1/4 C. grated parmesan
1 pinch S&P to taste

Prep:
1.  Preheat oven to 375 degrees. Cut squash in half lengthwise and scrape/remove seeds with spoon.  Place squash halves cut side down and bake on baking sheet and bake for 45 minutes.

2.  Allow to cool.  Using a fork, scrape the inside of the squash to remove strands.

3.  In a skillet, heat EVOO over med-high heat.  Add garlic and saute 1 minute.

4.  Add 1/4 C. chicken broth, sun dried tomatoes, and broccoli and cook 5 minutes.  Season as needed.

5.  Add peas, grilled chicken, and remaining 3/4 C. broth.  Shake about 1/4 C. cheese into mixture (just enough to thicken the liquid).

6.  Reduce to med-low heat and cover.  Simmer for about 5 minutes.

7.  Serve on top of squash strands with fresh shaved Parmesan cheese.

Lamb Kabobs | Caribbean Style

My boyfriend and I recently moved... and yes it was an upgrade.  My favorite upgrade you ask?  The kitchen.  On top of the having a new gas stove, our kitchen extends out onto the deck.  Yes, we now have a grill.  I have been looking for some great new recipes that I can tweak and try out on our new gadget!  This is the healthy grill recipe for the week.  Let me know if you give it a try.  I think it might have a little *kick* to it!

• 3/4 cup
  extra-virgin olive oil
• 1/3 cup
  lime juice, fresh
• 2 tablespoons
  lemon zest, grated
• 6 cloves
  garlic, minced
• 1 tablespoon
  cumin seed
• 1 tablespoon
  chili powder
• 1 tablespoon
  curry powder
• 1 teaspoon
  cayenne pepper
• 2 
  jalapeno peppers, minced
• 3 pounds
  boneless lamb loin, or well-trimmed leg, cut into 1-inch cubes
• 1 pound
  long beans, tips removed, left long or cut into 3-inch segments; or substitute green beans

• 1 tablespoon 
  unsalted butter
  
  Kosher salt (to taste) & freshly ground black pepper (I add to everything... LOVE)
• 
  
  1. To prepare the lamb marinade, whisk together ½ cup of olive oil, lime juice, lemon zest, garlic, cumin, chili powder, curry powder, 2 teaspoons salt, cayenne, ¼ teaspoon black pepper, and jalapenos in a medium bowl.  Taste and adjust seasonings to your preference.
  2. Put lamb cubes and marinade into a large glass baking dish and toss, rubbing marinade all over lamb. Thread 4 to 5 pieces of lamb onto each skewer. Place skewers into baking dish, cover with plastic wrap, and refrigerate for 1 to 4 hours
  3. While lamb marinades, prepare the beans. Sauté beans in remaining ¼ cup olive oil in a large skillet over medium-high heat, stirring frequently, until they are tender and begin to blister. Stir in butter, 1 teaspoon salt, and ¼ teaspoon black pepper. When butter just begins to brown, transfer beans to a warm serving platter and drape with foil. 
  4. When ready to grill the lamb, preheat the grill to a medium-high heat. Grill lamb by turning skewers every few minutes, until medium rare (internal temperature of 130 degrees), about 6 minutes. (Alternately, skewers can be broiled until medium rare.) Transfer skewers to a plate and let stand for 5 minutes before laying them over the beans to serve.

  
  
  *This dish could be paired with quinoa for an additional texture. 
  *If you do not have lamb available, you can try a lean cut of beef.
  
  
  Enjoy, Em

Chili Recipe

Cooking in the crockpot... Yum!

Here is one of my favorite meals in the dead of winter!  It is loaded with protein and sure to warm you up.  This recipe is from my mom's kitchen... with a few twists of my own.

2 15 oz cans pinto beans, rinsed and drained (or substitute red or black beans for the second can... look for what is on sale)

1 28 oz can crushed tomatoes

1 16 oz can kidney beans, rinsed and drained

1 15 oz can hominy, rinsed and drained

1 15 oz can garbanzo beans, rinsed and drained

1 6 oz can tomato paste

1 4 oz can chopped green chilies

1 medium onion, chopped

2 small zucchini, halved and thinly sliced

1-2 cloves garlic

1 1/2 to 2 cups water

1 to 2 tablespoons chili powder (we use hot chili powder in our kitchen)

1 tsp. cumin

1/2 tsp. sugar

1 lb. lean ground turkey (cook first before adding to pot)

This can be made on the stove top (cooks for 30 min to 1 hour) or in the crock pot (cooks for 3 to 4 hours). 

I like to top with some low fat cheese and non-fat plain greek yogurt.

By the way, I think this might just be perfect for super bowl Sunday!

Let me know what you think!

oxox, Em