In Today’s Email:
Article: What the Heck is Flaxseed and What can I do with it?
1 Minute Motivation: Take Time for a Picnic
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What the Heck is Flaxseed and What can I do with it?
Last year when I tried The Body Reset Diet, aka The Smoothie Diet, one of the ingredients called for was ground flaxseed. I bought a big bag of it as that was the only size available. I stayed on the diet for one whole week and had a ton of ground flaxseed leftover. I recently pulled it out, checked the best used by date on the bag and then proceeded to do some research to see what else it could be used for.
I was delighted to find that ground flaxseed is a true nutritional powerhouse. Packed with essential nutrients and versatile in its usage, flaxseed has long been revered for its health benefits. Let's dive into the wonders of ground flaxseed and explore the various ways you can incorporate it into your daily meals.
Nutritional Profile of Ground Flaxseed
Ground flaxseed is brimming with nutrients that contribute to overall well-being. Here's a snapshot of its impressive nutritional profile:
Omega-3 Fatty Acids: Flaxseed is one of the richest plant-based sources of omega-3 fatty acid essential for heart health and brain function. The omega-3 fatty acids in flaxseed help lower blood pressure, reduce inflammation, and decrease the risk of cardiovascular diseases.
Fiber: An excellent source of both soluble and insoluble fiber, flaxseed aids in digestion, promotes regularity, and helps in maintaining healthy cholesterol levels. The high fiber content of flaxseed prevents constipation and supports a healthy gut microbiome. The soluble fiber in flaxseed binds to cholesterol in the digestive tract, helping to remove it from the body and lowering LDL (bad) cholesterol levels.
Lignans: Flaxseed is rich in lignans, a type of phytoestrogen with antioxidant properties. These compounds have been linked to reduced risk of certain cancers, such as breast and prostate cancer.
Protein: Ground flaxseed is a good source of plant-based protein. Flaxseed's combination of fiber, protein, and healthy fats can help you feel fuller for longer, aiding in weight management and appetite control.
Vitamins and Minerals: Flaxseed contains an array of vitamins and minerals, including vitamin B1, magnesium, phosphorus, and manganese, which play crucial roles in various bodily functions.
Incorporating ground flaxseed into your diet can yield a plethora of health benefits. In addition to those listed above, flaxseed may improve insulin sensitivity and help regulate blood sugar levels, making it beneficial for individuals with diabetes or those at risk of developing it.
How to Incorporate Ground Flaxseed into Your Diet
Now that we've highlighted the incredible health benefits of ground flaxseed, let's explore some creative ways to incorporate it into your daily meals:
1. Smoothies: Add a teaspoon of ground flaxseed to your favorite smoothie recipe for an extra boost of fiber, omega-3s, and protein.
2. Oatmeal or Yogurt Toppings: Sprinkle ground flaxseed over your morning bowl of oatmeal, cereal or yogurt for a nutty flavor and added nutrition.
3. Baking: Substitute a portion of flour with ground flaxseed in baked goods for a nutritious twist.
4. Salad Topping: Sprinkle a teaspoon on top of your salad or whisk ground flaxseed into homemade salad dressings for a nutty flavor and thickening agent.
5. Breading for Meat or Fish: Use ground flaxseed as a healthy alternative to breadcrumbs when coating meat or fish before baking or frying. Or mix a teaspoon into your meat patties such as hamburger or salmon.
6. Energy Bites: Mix ground flaxseed with oats, nut butter, honey, and other ingredients to make nutritious energy bites or bars.
My mom and I have been adding it to nearly everything since rediscovering it a few days ago. We have put it on our oatmeal and salads, in our sandwiches, atop a cream cheese covered bagel and a generous sprinkle on our turkey & V8 chili.
While it is said to have a nutty flavor, we have found that one teaspoon doesn’t change the taste of our foods at all. So, you could mix some into your child’s food for some extra nutrition and it would be completely undetected!
Ground flaxseed undoubtedly deserves its status as a nutritional superstar. With its abundance of essential nutrients and numerous health benefits, incorporating flaxseed into your diet can be a simple yet impactful way to boost your overall well-being. Best of all, there are endless ways to enjoy the goodness of ground flaxseed and reap its remarkable rewards. So why not buy a bag and start harnessing the power of flaxseed today?
1 Minute Motivation:
Don’t bother setting the table. Make a sandwich or a salad instead of cooking. Remember to sprinkle flaxseed on it! Add some fruit, low-fat cookies and bottled water. Then take your favorite picnic basket outdoors to enjoy an impromptu picnic in your backyard or at a local park. It’s an easy break from your normal routine.
Getting outside will lift your spirits. If you work in an office, taking a lunch break outdoors gives your soul a rest from the business atmosphere. Remember that His eye is on the sparrow, so toss the birds some breadcrumbs too.
Be prepared for impromptu picnics by investing in a simple picnic basket and stocking it with picnic supplies (napkins, cups, paper plates, plastic cutlery).
Thanks for reading! If you know of someone who would enjoy or benefit from this newsletter, please forward it.
Have a great week!
Love, Kim
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