Essential Nutrition

Flaxseed Oil - Why You Need It!

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Flaxseed has been in the human diet for thousands of years.  As early as 650 BC, it was used by Hippocrates to relieve intestinal discomfort.  Over the last century, food consumption in this country has shifted dramatically from farm-fresh fruits, grains, and vegetables to food that is highly processed, nutritionally deficient, loaded with fats and refined sugars.  In the U.S. today, we consume about 150 grams of fat (1350 calories) in an average daily diet.  This is much higher than needed for ideal weight and health.  Is it any wonder that obesity and degenerative diseases have increased dramatically?

Flaxseeds

Recently, nutritionists and scientists are beginning to realize the important benefits flaxseed has to offer in combating diseases linked to modern living.  What makes the seed of this blue flowering plant so special?  The seeds can be a rich source of two essential fatty acids — Alpha Linolenic Acid (Omega-3) and Linoleic (Omega-6).  The seeds can be ground into meal or pressed into oil. The best source of flaxseed oil comes from organic seeds, which are processed using a cold-pressed extraction method, which protects the oil from damaging heat, light, and oxygen.

While many Americans are aware of the connection between degenerative diseases and a high fat diet, they continue to consume a diet high in saturated fats and oils.  Saturated fats are typically from animal sources.  Unsaturated fats are primarily from vegetable sources.  Fats high in omega-3 and monounsaturated fatty acids are considered “good.”  “Bad” fats are high in saturated and trans fatty acids (partially hydrogenated vegetable oils).  “OK” fats are high in polyunsaturated fatty acids.  Examples of each type are below:

Good Fats:  Olive oil, canola oil, fish fat, flaxseed, flaxseed oil, nut oils, nuts, avocados, and olives.
OK Fats:  Corn oil, safflower oil, and sunflower oil.
Bad Fats:  Hydrogenated oils, cooked dairy fats, cooked meat fats, palm oil, and palm kernel oil.

A diet high in unsaturated fat and low in saturated fat can help diminish the likelihood of certain degenerative diseases.  Even with the high consumption of fats and oils, most Americans are deficient in the important omega-3 and omega-6 oils.  Further, the absorption of essential fatty acids can be hindered by the presence of saturated fat and partially hydrogenated fat present in shortening, margarine, and many prepared foods. Linoleic and alpha-linolenic acids are necessary for the normal functioning of all tissues.  These essential fatty acids help with the respiration of the cells and organs and add resiliency and lubrication to the tissues.   But these essential fatty acids must be obtained from the diet, as the body can’t produce them internally.  Thus, maintaining the proper level of these essential fatty acids can have a profound impact of how the body functions.

Health Benefits
Flaxseed oil is nature’s richest source of omega-3 oils.  This essential fatty acid is the unsaturated good fat the body needs to help regulate major body functions (like the nervous, immune, cardiovascular, and reproductive systems).  As we age, it becomes harder for our body to absorb the fatty acids from foods.  So, supplements provide a practical alternative.  Supplementing with high lignan flaxseed oil provides additional anti-tumor and anti-estrogenic benefits.  In addition, lignans contain powerful antioxidants, anti-viral, anti-bacterial, and anti-fungal properties.

Nutritional oils high in omega-3 fatty acids are a vital component to a healthy diet.  Obtaining sufficient omega-3 from vegetable sources such as flaxseed oil is essential for optimal health and life.  Flaxseed oil has a long history of folkloric benefit and more recently these benefits have been confirmed by extensive scientific scrutiny.  Diets high in saturated fat have been correlated to many chronic diseases.  A diet high in essential fatty acids, and low in saturated fats, has been instrumental in preventing many of these very same diseases.

Flaxseed oil, with its high concentration of essential fatty acids, is the ideal choice for most people.  It is affordable and can easily be included in the daily diet.  A high quality, high lignan, organic flaxseed oil may provide the best method for achieving optimal health.

Scientific Studies
In a twenty-three day study, reported in European Journal of Clinical Nutrition (1995), eleven healthy male participants were given either 40g of flaxseed oil or sunflower seed oil.  The group on the flaxseed oil experienced a significant reduction in platelet aggregation response to collagen.  From this, the authors concluded that oils rich in alpha-linolenic acid (omega-3) seem to provide better protection in cardiovascular disease (via the decrease in platelet aggregation) than oils rich in linoleic acid.

An article in the American Journal of Clinical Nutrition (1999) reported on the results of a double blind, crossover study in which participants ate either 50g of partially defatted flaxseed or wheat bran in muffins.  Twenty-nine people with hyperlipidaemia (abnormal level of lipids and/or lipoproteins in the blood) ate the muffins daily for three weeks.  At the end of the study, researchers concluded that ingesting flaxseed helped to significantly decrease total serum cholesterol by 4.6% and low-density lipoprotein cholesterol (LDL or “bad cholesterol”) by 7.6%.  The high-density lipoprotein cholesterol (HDL) remained unchanged.

A randomized, double blind trail, reported in the January 2006 issue of American Society for Nutrition, looked at the effect of daily supplementation of flaxseed oil. The purpose was to see if alpha-linolenic acid (ALA) would convert to eicosapentaenoic acid (EPA).  EPA is fish-based fatty acid that has proven cardio protective properties.  Fifty-six people with chronic illness were given either 3 grams of ALA from flaxseed oil or olive oil daily for 3 months.  At the end of the study, researchers found that the plasma eicosapentaenoic acid (EPA) levels increased by 60% in the flaxseed oil group with no change in the olive oil group.  For people that don’t eat fish, flaxseed oil appears to be a viable alternative.

References:
Allman MA, Pena NM, Pang D. “Supplementation with flaxseed oil versus sunflower oil in healthy young men consuming a low fat diet: Effects on platelet composition and function.” Europe Journal Clinical Nutrition (49: 69–178). Nature Publishing Group: England;1995.
Harper Charles R., Edwards Megan J., DeFilipis Andrew P., Jacobson Terry A. “Flaxseed Oil Increases the Plasma Concentrations of Cardioprotective (n-3) Fatty Acids in Humans.” The Journal of Nutrition (136:83-87). American Journal for Nutrition: Maryland; January 2006.
Jenkins DJA, Kendall CWC, Vidgen E, et al. “Health aspects of partially defatted flaxseed, including effects on serum lipids, oxidative measures, and ex vivo androgen and progestin activity: A controlled crossover trial.” American Journal of Clinical Nutrition (69: 395–402). The American Society for Nutrition: Maryland; 1999.

Resources:
Elkins Rita, Udall Kate Gilbert, “Flaxseed Oil: The Premiere Source of Omega-3 Fatty Acids.” Woodland Health: Utah; January 1998.
Rudin Donald, Felix Clara. “Omega 3 Oils: A Practical Guide.” Avery Publishing Group: New York; July 1996.

The FDA hasn’t evaluated these statements. This page is presented for educational purposes only. You accept full responsibility for any action you take after reading this post.

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Rejuvenate Your Body!

In this toxic environment in which we live our bodies have to cope with toxins from the air we breathe, the food we consume, and the water we drink.  The skin is our largest organ and frequently used by the body to expel toxins.  You can help the body remove accumulated poisons faster by taking a detoxification bath occasionally.   Soaking in hot water containing certain cleansing mixtures can aid in the removal of toxins and help increase energy and circulation.

A simple Detoxification Bath can be used anytime someone is feeling ill and toxins need to be released quickly or for just improving overall vitality.  This bath can be done in an ordinary bathtub without the use of any special equipment.  Hot water and certain cleansing ingredients are used to draw toxins to the surface of the skin where they can be released as the water cools.  Here’s a recipe to help detoxify the body.  Fill a bathtub with hot water (as hot as can be withstood) and add:

1 cup Sea Salt
1 cup Epsom Salt
1 cup Baking Soda
1 cup Apple Cider Vinegar (optional)
(Petroleum jelly can be spread over sensitive skin areas)

You may want to limit the initial soaking sessions to 10-15 minutes.  After you feel comfortable, increase the time to longer periods of 20-25 minutes.  Wrapping in a large bathrobe and warm blanket after the bath will allow the sweating to continue.  Excessive sweating can drain minerals and vitamins from the body.  So, drink plenty of pure water and replenish the minerals and vitamins with fresh vegetable juice or a good multi-vitamin mineral formula.  It is best to take this bath when you can relax quietly for a while.

The minerals in the sea salt, Epsom salt, and baking soda can help in the body’s detoxifying process.  If you include the apple cider vinegar (not regular vinegar), it can help relieve joint pains and muscle stress.  For an added touch, you may want to add a few drops of your favorite essential oil for added fragrance.

Removing toxins from the body in this manner may cause some fatigue as the body purges the toxins out.  You can minimize these symptoms by drinking plenty of pure water and scrubbing the skin gently with a cotton washcloth to remove toxins from the skin.  If you are under a doctor’s care for heart disease, high blood pressure, or diabetes, consult your doctor prior to taking a detox bath.  One final note, don’t be alarmed if the water looks murky as the toxins are released into the bath water.

The FDA hasn’t evaluated these statements. This page is presented for educational purposes only. You accept full responsibility for any action you take after reading this post.

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Food Additives - Are They Dangerous to Your Health?

Food additives have become a significant part of the American diet. Today we spent a whooping 90 percent of our food budget on processed foods. And, almost all processed foods contain food additives. But are they harmful to your health? Which ones should be avoided? In this article, we’ll explore what we consider to be the twelve most dangerous food additives.

Just by looking at the label of most processed foods you’ll find a list of flavor enhancers, preservatives, and food colorings. Some of which you probably can’t even pronounce. But why do food processors include food additives anyway? They include additives in their products to make them look and taste better and to increase shelf life. After all, when you buy blueberry yogurt, you expect it to look blue and not have a bland color. But what you may not know is that some of the common food additives in everyday products can have long-term harmful consequences on your health.

Here’s a list of twelve food additives that fall into this category.
1. Aspartame - This sweetener is typically found in no sugar diet foods such as diet sodas, low-calorie desserts, gelatins, and drink mixes. Nutrasweet and Equal contain aspartame. Some possible side effects include fatigue, headaches, dizziness, and breathing problems.
2. Acesultame K (potassium) - This artificial sweetener is 200 times sweeter than sugar and is commonly found in baked goods, chewing gum, and gelatin deserts.
3. BHA (butylated hydroxyanisole) and BHT butylated hydrozyttoluene) - These two preservatives are commonly found in everyday household foods such as cereals, vegetable oils, potato chips, and chewing gum. They have an oxidizing affect, which may damage cells.
4. Food Colorings: Blue 1,2; Green 3; Red 3; Yellow 6 - These food colorings are typically found in foods where color may influence their purchase. Blue 1,2 are found in baked goods, candy, beverages, and even pet food. Green 3 can be found in beverages and candy. Red 3 is usually found in fruit cocktail, candy, and baked goods. Yellow 6 is found in baked goods, gelatin, candy, sausage, and beverages,
5. Monosodium Glutamate (MSG) - MSG is used to enhance the flavor of such items as chips, frozen entrees, salad dressings, and soups. Possible side effects are nausea and headaches.
6. Olestra - This synthetic fat can be found in some brands of potato chips. Possible side effects include diarrhea, gas, and abdominal cramps. Olestra has been shown to inhibit vitamin absorption.
7. Propyl Gallate - This preservative is occasionally found in vegetable oils, meat products, chewing gum, potato sticks, and chicken soup base. It helps reduce spoilage in oils and fats.
8. Potassium Bromate - Used to increase the volume in white flour, bread and rolls and to produce bread with a fine crumb structure. Use of this additive appears to be decreasing.
9. Sodium Chloride - Also know as salt, this popular additive is utilized to improve the flavor of food. Excessive use of salt may cause kidney problems, blood pressure problems, heart attack and stroke.
10. Sodium Nitrate (or Sodium Nitrite) - Used as a preservative in meats and to improve the flavor of hotdogs, ham, lunchmeat, smoked fish, and corn beef. Sodium nitrite stabilizes the red color in cured meat. Without it bacon and hotdogs would look gray. The meat processors justify the use of these additives because they believe they prevent the growth of botulism causing bacteria.
11. Trans Fat - This additive is typically found in food served at fast food restaurants, icing, baked goods, and microwave popcorn. Recently, food processors have started to replace trans fat with healthier substitutes. Foods labeled as “no trans fat” are not allow to have any trans fat, while those labeled as “0g trans fat” may contained up to .5g per serving. Health-conscious shoppers need to check the labels of foods claiming not to have trans fat to ensure there aren’t large amounts of saturated fat present.
12. White Sugar - Sugar and other sweeteners are common ingredients in desserts, cereals, baked goods, crackers, sauces, and many other processed foods. Although they make up 16 percent of the average person’s diet, they are void of helpful nutrients such as minerals, vitamins, or protein. Consumption of sugar and other refined sugars may lead to obesity, tooth decay, and other potentially harmful health conditions.

Food additives can be found in many of the processed foods sold today. Unfortunately, manufacturers aren’t required to list the amount of food additives contained in their products. So, it is difficult to compare products to find which ones have the smaller amount of additives. Check the labels to see if they are in the foods you eat. If so, you might consider looking for other items. If you see other additives that concern you, do a search for them on the internet and you likely find a description of the additives along with any possible harmful side effects.

Many of the above additives have been tested in animal studies and have been shown to cause cancer in lab animals. Whether these additives would also cause serious diseases in humans has not been thoroughly researched. But why take a chance with your health. Perhaps, the best strategy is to avoid them all together wherever you can.

The FDA hasn’t evaluated these statements. This page is presented for educational purposes only. You accept full responsibility for any action you take after reading this post.

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Diet Tricks Quiz

Take This Easy Diet Quiz

If you ask your friends and family which tips or tricks are likely to help one lose weight, you’ll probably hear a wide variety of different opinions.  Dieting has become so popular in our culture that you’ll likely find several diet books listed in the best sellers on many of the popular bookstore web sites.  Obesity is a real problem for many people in our modern society.  In just the United States, over 58 million people are overweight, with 40 million considered obese.  And, the obesity rate in children is also growing at an alerting rate.

But are there easy and less painful tricks that really help one lose weight?  Take this short quiz and see how your knowledge of diet tricks compares with the expert’s advice on how to get and stay slim!

Answer each statement as true or false.

1. Eating snacks before meals can result in less total food intake?  T or F
2. Eating slowly can help you eat less?  T or F
3. Occasionally starving yourself is a good way to lose weight?  T or F
4. It is possible to lose weight without seeing much change in your weight scale reading?  T or F
5. Dietetic or low sugar foods are lower in calories?  T or F
6. Low-calorie breads are generally lower in calories than regular bread?  T or F
7. The juice from roasted meat should be avoided?  T or F
8. 2% low-fat milk has much less fat than regular milk?  T or F
9. Regular ice cream has many more calories than low fat ice cream?  T or F
10. Lowering your salt intake will help you lose fat faster?  T or F
11. The manner in which food is prepared can have some bearing on reducing calorie intake?  T or F
12. The meal-in-a-can drinks can help one lose weight?  T or F
13. Periodically consuming a large amount of alcohol can cause a fast weight gain?  T or F
14. Smokers have a tendency to gain weight when they stop smoking?  T or F
15. Support groups and clubs can help one lose weight?  T or F
16. The 100-calorie packs help dieters lose weight?  T or F

To see how well you did click on Diet Quiz Answers

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