What is flaxseed? And why should you start using it?

Flaxseed, also know as linseed, is an herb that comes from the flax plant. It has been used throughout history for its health benefits. It is easy to add to your breakfast, lunch, or dinner recipes. Flaxseed can be purchased at health food stores and is often available at many supermarkets.

Healthy Benefits of Flaxseed

Flaxseed contains Omega-3 essential fatty acids, "the good" fats that have been shown to be heart-healthy.

Flaxseed contains Lignans, which have both plant estrogen and antioxidant properties.

Flaxseed contains both soluble and insoluble Fiber.

Flaxseeds are high in most B vitamins.

Flaxseed may reduce your risk of certain cancers, cardiovascular disease, and lung disease.

Flaxseeds may help reduce arthritis inflammation.

Flaxseed may reduce a women’s risk of hot flashes.

Recommended intake of Flaxseed

Many studies have found that is more beneficial to use flaxseed rather than flaxseed oil (as flaxseed oil contains only some parts of the seed).

Purchase  flax meal or whole, milled, or ground flaxseed.

 It is recommended to have 1-2 Tablespoons of ground flaxseed a day. When using flaxseed, it needs to be ground (whole flaxseeds will pass through your body unused). You can easily do this with a coffee grinder or food processor.

How to use Flaxseed

Put it on your favorite foods including yogurt, soups, smoothies, and recipes.

Substitute milled/ground/flax meal in recipes that call for flour. For example, in recipes for muffins, bread, pancakes, and waffles that call for 2 cups of flour, replace 1/4 cup of the flour with milled, ground or flax meal.

Store unused ground flaxseed in the freezer to keep the nutritional properties.

Store whole flaxseeds in a dry cool place. It can be kept for up to one year.

Try experimenting with flaxseed. It adds a great nutty taste to your food while adding an array of health benefits.

The Benefits of the Buddy System

We all struggle with trying to stay motivated after starting a new diet or exercise program. It tends to be that most people are very motivated in the beginning and then sometimes that initial determination to succeed can wear off. Recently one of my friends and I were going for a walk and we started discussing how we tend to go through a cycle where we will be very good at eating well and exercising for a few weeks and then inevitably we go back to our bad habits. Sound familiar? So we decided that we would form a partnership and we are now meeting at the gym every morning and posting our food intake to a website that allows us to track what we eat, as well as view each others pages. It has proven to be very motivating!

Why does the buddy system work so well?
The main reason that the buddy system works so well is because of the accountability it provides. Research suggests that people who are held accountable are more likely to be successful. That's a huge part of the reason our patients continue to be seen even after they have met their weight loss goals. The staff at our office is always here to provide that needed support to our patients.

So, if you're having trouble sticking with your diet and exercise plan, get out there and find yourself a buddy. Your accountability partner will be there to motivate you when you're giving in to that urge to quit, as well as to be your cheerleader when you are doing really well.

Stress Management Through a Healthy Diet

What you eat plays a large role in stress management.

The list below provides many food sources to help you

look and feel your best every day.

• Complex Carbohydrates may reduce stress by increasing serotonin levels in our bodies. Whole grains, high fiber breads and cereals, brown rice, and whole wheat pasta are great sources of complex carbohydrates.
• Vitamin C may reduce stress hormone levels while strengthening the immune system and reducing free radical formation. Good food sources include in oranges, strawberries, blueberries kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and grapefruit.
• Magnesium helps to regulate the levels of cortisol, a hormone released when the body is stressed. Good food sources include spinach, salmon, beans, and nuts, and apricots. Try to have fatty fish at least one time a week, make a vegetarian chili, and snack on nuts on a regular basis.
• Omega 3 fatty acids help regulate cortisol levels. Good food sources include flaxseeds, walnuts, soybeans, and salmon. Try using ground flaxseed on yogurt, in homemade breads, and in a smoothie.
• Nonfat and lowfat dairy products contain calcium and B vitamins, which are needed for the health of your bones and nerves. The proteins in milk also have a calming effect on the body by lowering blood pressure and reducing levels of cortisol in your body.

Limit your intake of caffeine and alcohol. The chemicals in caffeinated products and alcohol cause the release of the stress hormone adrenaline. This causes an increase in your heart rate and blood pressure, which in turn, can increase your stress level.