Archive for August, 2008

Eat foods that reduce infammation

August 28, 2008 at 6:33 pm · Filed under Flax, General, Health Benefits, omega-3 ·Tagged , , , , , , , ,

Last night, a friend from Minneapolis confessed to me that a mild case of plantar fasciitis has limited his jogging.  Not wanting him to “one-up-me” with his life problems I replied, “Welcome to the old age club. My ankle’s been killing me too.” After reading an article in in the Feast, a weekly food magazine of the Nassau (NH) Telegraph, I was reminded that old age may not have been the my problem;  it might have been what I’ve been eating.

Now, I’ve previously posted about how some foods like flax are good for reducing the pain caused by inflammation in joints and muscles.  But I forgot all about that last night when talking to my friend; Lucky I stumbled across the Feast article titled “Reduce pain by eating anti-inflammatory foods.” 

As I read and reflected on what I’d been eating lately, I realized that many of those “good summertime foods”, which have invaded my diet lately, were on the list of pro-inflammation foods.  For instance, the article talks about how “processed meats such as lunch meats, hot dogs and sausages contain nitrites, which are associated with increased inflammation and chronic disease. “  It also mentions foods high in sugar and fats as foods that can contribute to inflammation.

The article goes on to recommend foods high in omega-3 (like flax, pumpkin seeds, and walnuts) and then provides the most complete list of foods that help fight inflammation that I have ever seen.

So where does this take us?  I guess what I’m trying to get at is that don’t just assume that old age is causing your ailments.  Look to the foods you eat, and see what you can do to help your body without just resorting to medications.

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Healthy School Cafeterias

August 27, 2008 at 7:05 pm · Filed under Flax, General, Health Benefits, Local Foods ·Tagged , , , ,

I’ve always consider using the words “healthy school cafeerias” to be an oxymoron.  But “what’s for lunch” is changing in Quebec schools.   

An article found at Suburban.com titled “High schools upgrade cafeteria menus” highlights how new regulations developed by the Quebec government are requiring schools to develop new menus. The changes include:

  • More whole grains, fruits, and milk products
  • Less saturated and trans fats
  • Increase foods high in fiber
  • No items with sugar listed as the first ingredient are allowed in the vending machines

One school has even introduced flax.  “We buy whole flax seeds and I grind them myself and put them in some meals, like the burgers, stated Fraser Mathieson who is responsible for the menus at Queen of Angels Academy in Dorval. 

Unfortunately, meals in US schools are dictated by price first, popularity with students second, and quality coming in a distant third.  And it does cost a little more to feed kids healthy foods. 

That said, it is still hard to figure out why we are so willing to pay for quality medical care when we are not willing to pay for quality food.

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The advantage of grass-fed beef

August 26, 2008 at 8:10 pm · Filed under Flax, General, Health Benefits, omega-3, omega-3 to omega-6 ratio ·Tagged , , , ,

Many commentators of food and nutrition claim that grass-fed beef offers more health benefits than their corn-fed beef.  The argument goes that eating grass (as well as flax) increases the amount of omega-3 fatty acids in the meat and produce a leaner quality meat product.  Thus grass-fed meat is better for you and me.

Stephen Smith, a meat specialist from  Texas A&M, is not so confident about these claims.  In an Ag Weekly story he argues that the fat in meat (often called marbling) is not as bad for people as some nutritionists claim, and questions whether the amount of omega-3 found in grass-fed beef is enough to make a difference.   The article reads: 

While promoters of grass-fed beef often mention that it has “more” conjugated linoleic acid (CLA) and omega-3 fatty acid than other beef, there are other ways to look at it.

Trans-vaccenic acid (TVA) is the precursor to CLA, and it comes from the rumen breakdown of forages as well as from the oil in grains. Feeding flax seed can also boost TVA. However, research shows that just 20 percent of TVA goes to CLA in the human diet. “The other 80 percent is still floating around, and it may be acting as saturated fat,” Smith says. “We don’t yet know what TVA does to cholesterol levels. We do know that the more marbling in beef, the less TVA.”

Whether the topic is CLA or omega-3, Smith says science has not yet identified cattle or management strategies that can accumulate enough to make a significant difference. “Beef is simply not a reasonable source of these,” he says. “It just doesn’t work.”

I must admit that I have become a fan of grass-fed beef and that I am probably not qualified to disput a meat specialist.  But I do think Smith misses two points.  First, although the amount of omega-3 found in beef is small compared to fish and flax, we still need need all the omega-3’s we can get.  Second, if we adhere to the argument that the ratio of omega-6 to omega-3 is an important health factor, then we need to consider how the amount of omega-6’s found in corn-fed beef.  I think the evidence shows that its much higher.

If you want to learn more about the amounts of omega-3s and omega-6s in food, I’d recommend checking out a post on the Weight of Evidence blog.  And don’t forget to scroll through the comments. You’ll find lots of good information.

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Good digestion and flax help bikers

August 12, 2008 at 11:10 pm · Filed under Flax, Health Benefits, How to use flax ·Tagged , , , , , ,

Even bicyclists need flax!

Even bicyclists need flax!

Eat before you exercise and risk the food coming up because it wasn’t digested.  Or not eat before you exercise and risk running out of energy for the day.  This dilemma is true for most athletes, but especially true for bikers on day-long treks. 

 According to BikeRadar.com, the answer is you need to eat — but eat smart.  And eating smart includes flax.

The article was very interesting, but long, so I’ll try to summarize a few of the points that I learned.

  • 1) First and foremost, chew your food. Not only will you mother be proud, but your digestive system will be happy.
  • 2) Flax is a good pre-workout food because it “has a high content of soothing, soluble fibre.” (The article also recommends soaking the flax overnight and eating with porridge, fruit juice or natural yogurt.
  • 3) Pure wheat cereals, wheat bran, and whole meal bread should be avoided because they contain insoluble fibre, which can irritate your gut.
  • 4) A sign of a “healthy gut” is a daily bowel movement. (The article doesn’t mention this, but flax helps move food through your system.
  • 5) Digestion is going to create gas, but it’s the undigested protein that causes much of the “foul smelling gases.” And this smell should be telling you that your digestive system is not working efficiently.

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Blueberry and Peach Crisp

August 6, 2008 at 9:01 pm · Filed under Flax, General, Recipes ·Tagged , , ,

I think the author of this recipe found on the Pasedina Star-News hit it on the head when she says “What is that ground flax doing in the topping? That allows me to delude myself that this is health food!” 

1 1/2 pints fresh blueberries (about 3 cups)
2 cups peeled, sliced fresh peaches
1/3 cup granulated sugar
1 tablespoon corn starch
1 teaspoon grated lemon zest
1 tablespoon lemon juice
1 teaspoon almond extract
1/4 teaspoon salt
Crispy Topping
1/2 cup granulated sugar
1/2 cup firmly packed brown sugar
1 teaspoon ground cinnamon
1/4 teaspoon freshly ground nutmeg
1/2 cup old-fashioned oatmeal (can use instant oats but regular is better)
1 cup flour
1 tablespoon ground flax (entirely optional)
1/2 cup (1 stick cold butter)

Preheat oven to 375 degrees. Mist an 8- by 8-inch baking dish with nonstick spray and set aside.

In a bowl toss together blueberries, peaches, sugar, cornstarch, lemon zest, lemon juice, almond extract and salt; transfer to prepared dish.

In the bowl of an electric mixer, mix sugar, brown sugar, cinnamon, nutmeg, oatmeal, flour and flax. Cut butter into little pieces and mix on low until butter is cut into flour mixture and resembles crumbs. Do not over mix or mix so long it heats up and becomes dough.

Sprinkle Crispy Topping over fruit; the baking dish will be full.

Bake until topping is lightly browned and fruit mixture is bubbly, about 30 minutes.

Serve warm or at room temperature, with vanilla ice cream, if desired.

Serves 6 – or maybe 8, if no piggies are at the table and you are having it with ice cream.

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Flax, Corn, Soybeans and rates of Colon Cancer

August 4, 2008 at 7:12 pm · Filed under Flax, General, Health Benefits, omega-3, omega-3 to omega-6 ratio ·Tagged , , , , , , , ,

The results of three new cancer studies have linked flax with lower rates of cancer.  According to the summary written in NaturalNews.com, these studies show “the benefits of flax oil, lignans, and flax meal in preventing and treating cancer in the gastrointestinal tract and colon, and breast cancer metastasis.”

 The results of the studies, which were performed on mice and rats,  do not surprise me.  What I found interesting, however, was that one study fed the control group corn meal, while another study fed the control group soybean oil.  In other words, they were comparing corn based and soy based diets to flax diets. 

And you can guess the results. The studies showed that in both cases, animals fed flax had lower rates and risks of colon cancer.  If you’ve read any of my previous posts categorized omega-6 to omega-3 ratio, you know research suggests the following:

  • that corn and soy products are high in omega-6 fatty acids
  • that the diets of most Americans are way to high in omega-6 fatty acids
  • that when the ratio of omega-3 to omega-6 is too high in omega-6s, cholesterol rates are more likely to be high. 

And now research suggests seems to link between diets high in omega-6 fatty acids and cancer. 

Now, I would never want the reader to think that corn, soy based products, and other foods high in omega-6s are bad for us.  It’s just that most of us eat too many of them. 

To learn more, check out the NaturalNews.com article.  You will find further details on the studies mentioned above.

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Is Flax a Superfood?

August 2, 2008 at 1:41 am · Filed under Flax, General, Health Benefits, Recipes, omega-3, omega-3 to omega-6 ratio ·Tagged , , , , , , , ,

Flax was recently named one of the Top 10 Superfoods by an article in the Baltimore Sun.

Titled “Unmasking the Superfoods,” the article suggests that some foods belong on a list  “of nutrient-packed victuals commonly known as super foods.” Those are pretty big words, to describe what I would term “healthy foods.”

Here is the entire list of superfoods along along with the article’s descriptions of why:

Acai:The dark purple berry is a super food growing in popularity, even though most people don’t know how to pronounce it (ah-sigh-ee). The fruit is grown in the Amazon rain forest and packed with twice the antioxidants of blueberries, as well as lots of vitamins, minerals, amino acids and fiber. Acai improves digestive function, promotes sound sleep, strengthens the immune system, is thought to fight cancer cells and even enhances sexual desire and performance.

Salmon:Know the old adage about fish being “brain food?” Whether wild or farmed, salmon gives credence to the adage. In addition to being high in protein, it is rich is Omega-3 fatty acids, which play a crucial role in brain function, normal growth and development. Salmon is among the few widely available sources of the fatty acids EPA (helpful in treating inflammatory autoimmune diseases such as rheumatoid arthritis) and DHA (a natural boost for children’s minds and bodies).

Swiss chard: Bitter like beets and salty like spinach, this multicolored leafy vegetable is chock full of vitamins K (promotes bone health), A (preserves and improves eyesight) and C (may lower cancer risk), while also being a quality source of manganese (maintains normal blood sugar levels), iron (promotes energy) and dietary fiber. One cup is about 35 calories.

Cherries:They’re popular for topping off an ice-cream sundae, but the sweet, tasty red fruit stands alone as a nutritional juggernaut. Antioxidant-loaded cherries may help combat rheumatoid arthritis and are loaded with anthrocyanins, a pigment that not only gives the cherry its red color but has anti-inflammatory properties and may reduce heart-disease risk. Cherries are said to fight gout and are among the few food sources of melatonin, an antioxidant that promotes sleep. They are now offered in an all-natural, not-from-concentrate juice called Cherry Pharm that packs the equivalent of 50 cherries in an 8-ounce bottle. Used by the National Hockey League’s New York Rangers for muscle repair, it is sold only online outside of New Jersey.

Green tea:If fish is the “brain food,” then green tea is the “brain drink.” It contains high levels of antioxidants called polyphenols, a group of chemical substances said to be key in fighting oxidative stress, which causes neurodegenerative diseases and some cardiovascular diseases. Green tea helps protect brain cells against Alzheimer’s disease, controls flatulence, regulates body temperature and helps heal wounds.

Walnuts: The clumpy-shaped nut has one of the highest antioxidant levels of any tree fruit, meaning it helps to improve your cardiovascular system. It also has high levels of Omega-3 fatty acids, which help cognitive function while stemming the effects of rheumatoid arthritis.

Blueberries: One of the most popular super foods, blueberries are a fruit long enjoyed for their flavor and low caloric value; now they are also coveted for their nutritional benefits. In addition to being low in sodium, fiber rich and full of vitamin C, blueberries are high in antioxidant phytonutrients that neutralize the effects of cataracts, glaucoma, hemorrhoids and peptic ulcers.

Kefir:Similar to yogurt, kefir is a cultured, enzyme-rich food that has beneficial bacteria, vitamins, minerals, calcium and amino acids. Kefir helps regulate the nervous system while promoting bowel movement, reducing flatulence and boosting energy. For many parents, it has become a popular ingredient for kids’ smoothies.

Brown rice:White rice begins as this whole grain; the process of converting it from brown to white depletes it of many vitamins and nutrients. That’s why the brown version is much healthier; it is rich in such minerals as selenium (may reduce colon-cancer risk) and is a quality source of fiber and essential fatty acids. Brown rice may also help lower risk of joint inflammation, as well as lower LDL (so-called “bad”) cholesterol.

Ground flax seed:Often sprinkled on cereal and salads (though it can also be used in baking), flax seed is rich in lignan, an antioxidant that may play a role in fighting such diseases as breast cancer and diabetes. It is also high in omega-3 fatty acids and has been shown to lower LDL cholesterol.

What I like about the list is that its a list of foods and not nutrients.  Too often, when we focus on nutrients, we lose track of the overall quality of the food.  In my opinion,the value of a food should be measure by the sum of all of it’s parts — not just one good nutient.  And that’s what I like about flax — it has a whole lot of good nutrients, including omega-3, fiber, and lignans.  It definitely belong on this list of superfoods.

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