One Spoon of These Seeds Each Day Will Protect Your Heart & Lower Cholesterol

Archives for March 2016

Flax seeds have quickly become the new “it” food.

It seems as if you can’t find a healthy recipe or an article on weight loss that doesn’t say to add a tablespoon of flax seeds as a nutritional boost.

But are the tiny seeds truly a superfood? Or are they just the latest trend?

Flax is a plant that has been around for tens of thousands of years. The seeds are loaded with nutrients.

They are packed with fiber and high in omega-3 fats and lignans. Lignans are antioxidants that fight inflammation and lower bad cholesterol.

There are so many health benefits to including flaxseeds in your diet that it’s hard to know where to start.

  • Their Omega-3 fatty acids are known to cut the risk of heart disease, in part because they reduce bad cholesterol.
  • The seeds are rich in phytoestrogens, which have been shown to fight the growth of breast cancer tumors. They may also ease the symptoms of menopause.
  • The high levels of fiber in flaxseeds not only keep you regular, but also make you feel fuller longer and help control blood sugar levels.

Adding flaxseeds to your diet is incredibly easy.

The seeds have a sweet, nutty taste that makes it a natural for sprinkling on top of cereal or oatmeal.

You can add them into muffins, cookie or cake mixes, or throw some into the blender when you’re making a smoothie.

Experts say that you don’t need a lot of flaxseeds to see a real difference. They recommend adding 1-2 tablespoons to your diet each day.

There are dozens of ways that you can add flaxseeds to your diet.

You can stir them into yogurt, soups, applesauce, or eggs. Some people use flaxseeds as an egg substitute!

You can buy them whole or ground into meal or flour. Experts say that ground flaxseeds offer more nutritional value, as the whole seeds may pass through your system too quickly.

If you want to try baking with flaxseed meal, you’ll get the best results by cutting the amount of a recipe’s original flour by about 25% and then replace that portion with flaxseed meal.

When buying flaxseeds, make sure to store them properly. Whether they are whole or ground, they can be kept in an airtight container in the refrigerator or freezer for up to 6 months.

Yours in Health,

Danette

P.S. I hope you will help me spread the word and I welcome your comments below. Do you include flax seeds in your diet?

When you think of muffins, you probably don't think of healthy eating.

This recipe will change that.

 

You can absolutely enjoy muffins and other baked goodies as long as you use the right ingredients. I like to make these muffins and then freeze them.

 

They'll keep in the freezer for a few months. Perfect for breakfast on-the-go too.

 

 

SUPER HEALTHY BANANA

OAT FLAX MUFFINS

 

INGREDIENTS:

  • 2/3 cup almond flour
  • 1/4 cup coconut flour
  • 1/2 cup old-fashioned oats (slow cook)
  • 1/2 cup ground flax seed
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • 2 large bananas, ripe and mashed
  • 1 egg
  • 2 tablespoons unrefined coconut oil, melted
  • 1/3 cup unsweetened almond milk
  • 1 teaspoon vanilla extract
  • 2 tablespoons 100% pure maple syrup

 

DIRECTIONS:

1. Preheat oven to 350ºF.

2. Spray muffin tray with non-stick spray, grease with coconut oil, or use muffin liners.

3. In a large-sized mixing bowl, combine all dry ingredients.

4. Peel and mash ripe bananas with a fork in a medium-sized mixing bowl.

5. Add in egg. Mix until egg is fully incorporated into the banana.

6. Add in melted coconut oil, almond milk, vanilla, and maple syrup. Mix until combined.

7. Slowly add the wet ingredients to the dry ingredients. Mix until thoroughly combined, but be careful not to over mix.

8. Pour batter into muffin tins about 1/3 full, if any muffin tins are left empty, fill those with water to ensure that the muffins bake evenly.

9. Bake for 18-20 minutes until a toothpick comes out clean. The muffins may still feel like they are not cooked thoroughly.

10. Once they cool down, they should firm up. Let cool in muffin tins for 5 minutes.

11. Transfer to cooling rack to let cool before eating.

12. Store in an airtight container for up to 5 days or freeze. Enjoy!

 

Yours in Health,

Danette

P.S. Please feel free to share this recipe with your friends and I welcome your comments below.

 

You may also be interested in:

Yummy Carrot and Apple Muffins

Grain-Free & Gluten-Free Blueberry Muffins

 

 

 

If there’s one thing that you want to avoid, inflammation is it.

Chronic inflammation can set you up for many problems including heart disease, diabetes, as well as arthritis.

Leading a stressful and unhealthy lifestyle are 2 key components for inflammation but what you eat on a day to day basis will impact it too.

Let’s take a look at four foods that are linked to inflammation so that you'll know what to avoid.

1. Gluten 

Topping the list is gluten. Gluten is a certain type of protein found in wheat based foods that many people’s bodies struggle to digest properly.

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When you eat gluten, you’re going to be at risk for unwanted symptoms such as

  • gas
  • bloating
  • indigestion
  • foggy brain (fuzzy thinking)
  • headaches
  • a general sense of fatigue.

And these are just the immediate symptoms that can come about!

When you eat gluten on a regular basis, inflammation can persist in the body, setting you up for long-term disease.

Removing gluten and all gluten containing foods from your menu is one of the best steps you can take to ensure optimal health.

2. Dairy 

Dairy is another food group that’s often linked to states of inflammation. Humans were not naturally designed to consume cow’s milk, but yet, many of us are drinking it daily.

If you lack the digestive enzymes (lactase) to break down the sugars in milk, this too can lead to gas, bloating and stomach discomfort.

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Not to mention too much high fat dairy consumption can put your body at risk for inflammation and weight gain.

While many people think you need dairy to get your calcium needs met, there are plenty of other ways that you can get calcium into your daily diet plan.

3. Trans Fats 

Trans fats are one of the worst offenders in today’s diets and a type of fat that you want to be sure that you steer clear of.

Trans fat consumption is strongly linked to inflammation as well as diseases like cancer and heart disease.

You'll find trans in processed, fast, and frozen foods such as donuts, pizza, burgers, French fries, as well as frozen dinner meals.

Stay away from these at all costs – your body has absolutely no need for trans fats in the diet.

4. Sugar

Last but not least, sugar is the final offender that can set you up for full body inflammation. Our sugar consumption as a nation over the last few years has skyrocketed as more and more foods contain the white stuff.

Sugar contains no nutrients and will set you up for a series of problems including a blood sugar spike, insulin release, fat storage, and a blood glucose crash.

Over time, this wears on your body and can set you up to experience high levels of inflammation.

So keep these four foods in mind. If you are eating any of these now, it’s time that you do whatever you can to remove them so inflammation doesn't get the best of you.

Yours in Health,

Danette

P.S. Please share this with your friends and I always love to read your comments below.

Most foods have some carbohydrates (sugar), except for fats and oils.

Depending on the type of sugar in the food your blood sugar will spike immediately or raise at a slower pace.

This is where the glycemic index (sugar scale) comes in handy.

What is the Glycemic index?

Glycemic index or GI tells you how fast or slow a food raises your blood sugar after eating it.300x300breadmiddle

Foods get their ranking based on how they compare to a reference food. The reference food used is glucose or white bread.

A food with a high GI raises blood glucose more than a food with a medium or low GI.

A carbohydrate-rich food is ranked based on its glycemic index score as follows:

It is best to eat foods that have low or medium GI foods for health. This helps in sustained weight loss as well as maintain stable blood sugar levels.

What happens if you choose foods high on the glycemic index? 3 Things

1. Sugar ”highs” & ”dips”:

Your blood sugar tends to spike within a short span of eating the food giving you a sugar ”high”. This is immediately followed by a sugar crash.

2. Hunger:

You will feel hungry often, which can lead to frequent food intake. This leads to weight gain.

3. Increased risk of diseases:

Eating foods with a high glycemic index increases the risk of diseases. Some common diseases include certain types of cancers, diabetes, heart diseases etc .

But don't be alarmed, with some awareness and planning you can maneuver your way to stable blood sugar. Here are some tips to keep your blood sugar stable.

3 Tips to choose low GI foods that stabilize blood sugar

1. Plan your meals:

Combine high carbohydrate meals with protein-rich foods. Presence of protein can slow down digestion of carbs. This results in slower release of sugar into the blood stream.

2. Choose fiber:

Choose foods with high dietary fiber such foods have a low or moderate glycemic index.

Some examples include:

  • Dried beans and legumes (like kidney beans and lentils)
  • All non-starchy vegetables
  • Some starchy vegetables like sweet potatoes, most fruit

3. Include non-carb foods:

Meats and fats don’t have a GI because they do not contain carbohydrates.

The Glycemic index is useful for diabetes patients and for those trying to lose weight. It is also a useful tool to eat healthy.

But not all foods with low glycemic index are healthy.

For example, a bar of milk chocolate may have a glycemic index of 49. This is a low score for GI, but it delivers little when it comes to nutrients.

Be mindful, choose foods that deliver the most nutrition. Use this plan along with the GI to avoid confusion.

Yours in Health,

Danette

P.S. Please share this info. with your friends and I love reading your comments below. Do you pay attention to the Glycemic Index?

Who doesn't love chocolates?

Just thinking about it can make you feel good. You are not alone; most people feel good when they eat chocolate.

Research confirms that chocolate, does affect your emotions and your mood. That's because chocolate increases the levels of serotonin. It is ”the feel-good” chemical secreted by your brain.

No wonder we gravitate towards a chocolate when feeling gloomy! And there is even more good news about chocolate.

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3 More benefits of eating dark chocolate

1. Improves heart health: Dark chocolates are high in cacao, which gives their characteristic bitterness. Research points to the high antioxidant levels for the heart healthy effects. Flavonols help lower blood pressure and improve blood circulation to the heart.

2. Lowers the risk of stroke:  A 2012, neurology report found an interesting observation among 37,103 Swedish men. It was a ten year follow up study. It showed that those with highest chocolate consumption had a lower risk of stroke. Beneficial antioxidants like flavonoids in chocolates attribute to the reduced risk.

3. Better blood lipid levels: Many studies found that dark chocolate, reduced the bad cholesterol and total cholesterol levels.

So much goodness from a sweet thing. A delicious finding indeed, but not so fast. Not all chocolate delivers the same benefits.

Be sure, to choose the healthy dark chocolate 

1. Choose raw chocolates: Most chocolates are heat processed and refined to produce different types of cacao. This destroys the micronutrients and antioxidants that naturally occur in raw chocolates.

Make sure the nutrition label lists cacao as the first ingredient and makes up 80% of the chocolate.

2. Avoid additives: Avoid chocolates with additives like high fructose corn syrup and partially hydrogenated oils. They harm your blood vessels, cause weight gain and increase the risk of diseases.

3. Choose dark chocolates: Dark chocolates have less sugar when compared to regular chocolates. Choose them over milk chocolates to reap the health benefits of cacao. Dark chocolate has more flavanols than milk chocolate. Besides, presence of dairy hinders the absorption of antioxidants from chocolate.

What about chocolate syrup?

Chocolate syrup, milk chocolates, white chocolates are all low in flavonoids. Verdict, there is no room for speculation. Dark chocolates and raw cacao are the ones with beneficial effects.

Consume 1 to 1.5 ounces per day 

Did I mention, 1.5 ounces of dark chocolate per day helps you get 15% of the RDA of magnesium and 34% of copper? These 2 “micro minerals” are needed for maintaining strong bones, and nerve health. They also play an important role in improving energy levels and protecting your heart.

Here are a couple of tips to incorporate add dark chocolate in your diet

  • Choose cacao powder, it is one of the best ways to incorporate dark chocolate in your drinks.
  • Make brownies, cookies, mousse, and souffles using dark chocolate chips/powder to give you enough of these beneficial antioxidants.

Yours in Health,

Danette

P.S. Please share this good news with your friends and I want to hear from you in the comments below. Are you a chocolate lover too?

Today I'm making one of my favorite Power Smoothie recipes!

So fast to make and yes, it tastes every bit as good as it looks!

You'll need:
♦1 cup of water
♦Handful of Kale
♦1/2 cup frozen berries
♦1 banana
♦2 Tbsp. Chia Seeds

Mix it all in the blender and you're ready to Power Up!

Yours in Health,
Danette

P.S. I hope you will share this recipe with your friends and I welcome your comments below.

Today I want to talk about snacks. Do you love snacks as much as I do?

I absolutely have about two to three snacks per day in between three of my main meals. It's always best to have a few healthy snacks on hand to bring to work or wherever you go.

I found all of these healthy snacks at my local CVS drug store. It just goes to show that you can find healthy snacks anywhere as long as you know what to look for.

You already know what ends up happening when we're not prepared. Here's what I keep with me so I know I'll be able to stay on track even when I'm on-the-go.

Yours in Health,

Danette

P.S. Please share this with your friends and let me hear from you in the comments. What's you go-to healthy snack?

Cooking lamb might seem intimidating, but it's actually quite simple to make.

This 15-minute recipe makes for a no-fuss spring meal that tastes like it took all day to make. Perfect for special occasions too!

Danette May Recipe Quick Rosemary Lambchops Ingredients Recipe

Yours in Health,

Danette

P.S. Please share this recipe with your friends and I love reading your comments below.

I want to talk about dreams today.

What dream do you have beating in your heart?

I think sometimes we're afraid to declare… ‘what's that thing that I truly want?' What's that thing I truly want to create or live out in my lifetime.

So today I want to challenge you to take a pen and paper….

Yours in Health,

Danette

If you feel moved to donate, here is that link https://www.gofundme.com/ev29dg

P.S. Please help me share this with the world! Together, we can make a difference. I welcome your comments below too.