Flax Powered

flaxseed flax oil benefits

If you could add in just one food supplement this summer, that would give you the most benefits, what should it be? Flax seed. The overall benefits of these tiny seeds and oil are pretty incredible. Here’s why…and I think you’ll agree.

Flax seeds have the power to impact almost every body system. Though some of us grew up with the no-fat/low-fat days of the 90s, the oils and fats we eat play a critical role in our health.  Flax seeds and flax oil are unique, as they can help swing you in to the oil-balance your body needs to be at its best. They contain Omega-3s, essential fatty acids that your body can not produce, so they must come from your daily eating. For wellness and healing, Omega 3s need to be part of your daily lifestyle. Here are some of the unique, healing benefits of flax seeds and their omega-3s:

  • Form healthy cell membranes and allow for cell “communication”
  • Fight oxidation (high antioxidant capacity)
  • Prevent and fight cancer, especially breast, prostate and colon cancer
  • Lower cholesterol
  • Reduce triglycerides
  • Help regulate blood sugars
  • Lower and regulate blood pressure
  • Improve digestion and regularity (great source of fiber)
  • Reduce inflammation
  • Stabilize and balance hormone levels
  • Reduce blood “stickiness”
  • Protect and clear arteries
  • Regulate and boost moods
  • Strengthen the immune system
  • Improve poor appetite
  • Assist in weight loss, keeping you feeling more full and satisfied
  • Aid in reducing belly fat
  • Help balance hormones
  • Support detoxification pathways
  • Improve nutrient absorption

Flax seed is equally important as flax oil. You need both. The amount of seeds to get a good dose of the essential fatty acids would be hard to consume. Yet, the oil doesn’t contain the all-important fiber or typically, the seed’s lignans, the unique phytonutrients in flax. Lignans contain some of the most potent antioxidants, and rank as the top source in our diet, even beating out the well-known, high-antioxidant blueberries.

How much and how do you make flax taste good? Here are some great tips.

(If you’re struggling with high estrogen levels, you may want to use caution and balance your flax use with chia seed.)

Uniqueness on Display

Each unique one
in its place
creates
a magnificent display

Over the last couple of months, this quote has popped up numerous times: “Be Your Own Kind of Beautiful.” I’ve been pondering the words and observing the miraculous harmony that develops when each unique piece, fully lives out its perfect individuality, and then comes together to complement the whole.Though simply stunning on its own, each part fits so perfectly with another that  together, the overall impact multiplies: Bouquets. Gardens. Music…notes, instruments and voices. Parts of the body. Teams… the list goes on.
Simply brilliant.

Today’s challenge: take a moment today and notice the many examples around you…be your own dazzling beauty and share it with others around you!

I Can See Clearly Now the Rain is Gone

Listen now

I can see clearly now, the rain is gone
I can see all obstacles in my way
Gone are the dark clouds that had me blind
It’s gonna be a bright, bright
Sun-Shiny day

I think I can make it now, the pain is gone
All of the bad feelings have disappeared
Here is the rainbow I’ve been prayin’ for
It’s gonna be a bright, bright
Sun-Shiny day

Look all around, there’s nothin’ but blue skies
Look straight ahead, nothin’ but blue skies

I can see clearly now, the rain is gone
I can see all obstacles in my way
Gone are the dark clouds that had me blind
It’s gonna be a bright, bright
Sun-Shiny day

 

Written by Kenneth Gamble, Leon Huff • Copyright © EMI Music Publishing, Sony/ATV Music Publishing LLC, Warner/Chappell Music, Inc

I Can See (More) Clearly Now

At the beginning of 2017, I wanted a word for my year. Just one word. A word that would be a goal and give me a vision to be pressing towards, yet also one that would bring excitement, hope and expectation for the months ahead. The word “manifestation” kept coming to me, and I was seeing it repeatedly. What’s more, I felt it held multiple layers of meaning for me. And it has not disappointed.

Fast forward to the last couple of weeks, as I had a chance to road-trip and catch up with some friends in Texas. It was such a fun, refreshing vacation, and it gave me a little time to pause and ponder life. I had a random thought about being tired of messing with glasses and contacts. (Anyone else agree the struggle is real?!!) Which made me start looking at sight in a whole different light. How do I see the world around me? The time and thoughts brought some startling “manifestations: perceiving and/or making clear or evident to the eyes.”

Here’s a glimpse into some thoughts that have opened my eyes and challenged my perceptions and outlook. I’ve been amazed at the depth of meaning and implications for my everyday life, well-being, future and joy. (These are a great, surprising continuation of my earlier blog on Vision—What Do You See.)

Take a look at these types of eyes, starting with dark, cloudy lenses that distort our view:

Fearful eyes— It’s so restricting when we look at all of life through these clouded, dark, grayish-yellow lenses. It literally paralyzes us. Yes, they keep us “safe,” to a point, but they also keep us hindered and trapped from moving forward, stepping out, speaking up, and acting on that next step that will move us towards our dreams, desires, joys, even the destiny our hearts deeply long for. They limit our world, keeping the possibilities small, when we’ve been made and designed for greatness. What would have happened if Lincoln or Edison only saw through these eyes? “Extraordinary results are only possible when you dare to venture beyond what most would consider normal.” –Andy Andrews

Proud eyes— Yes, this one is ugly …and quite humbling! But I believe I am not alone here. By definition this is looking at the world, circumstances, and more importantly people, through arrogantly superior and disdainful lenses. I’d imagine these lenses to be a hazy, drab, olive green. A few more synonyms to show the repulsiveness of this view: “arrogant, conceited, snobbish, self-important, pompous, condescending, scornful; full of oneself, stuck-up, snooty, hoity-toity, uppity, big-headed, high and mighty.”  Wow. Guilty! Why is it we think we need to microscopically view and be critical, tearing apart a person or situation to make ourselves look even just a tiny bit better, as if it helps the situation?! Wouldn’t we be better off looking for the good and the beauty instead? Wouldn’t we be better off addressing our own big shortcomings, flaws and blemishes first?

Grieving eyes— So many times life can be clouded by the black lenses of loss, disappointment, death, grief, suffering, rejection, and all the things that have gone wrong in life. If we’re not careful, we can get locked in and tied down to that grief and heaviness of the past, constantly looking backward. The heaviness grows as we anticipate things will always be the same dark shade of loss, clouding our future with gloom instead of looking forward with hope and seeing the light, color and possibilities ahead. Thankfully, we are not our past!

Other dark lenses can include: Self-centered eyes, Distracted eyes, Doubtful eyes, Jealous eyes, Greedy eyes, Stingy eyes. Yeah… quite sobering and not very pretty, is it?!

But how about these eyes? This is what I want:

Loving eyes— Eyes that are full of light and look at other people through clear lenses, maybe even rose-colored, seeing their goodness, the true “treasure” they are, appreciating the unique gifts and talents inside of them, overlooking what is on the outside masking or covering their true identity. Eyes that look on the real heart, seeing the potential, looking past the pain, ugly words, or mean spirit that may be coming at them in the moment. Eyes that can see a silent cry for help. Clear eyes that brighten others’ days, bringing them a twinkle of hope and a sparkle of acceptance.

Compassionate eyes— Eyes that are quick to see someone’s need. Eyes that are not too busy or selfish to stop for the one in a tight or painful spot. Eyes that are willing to be inconvenienced for the need that’s right in front of their path. Eyes on alert to see when they can offer a helping hand.

“Good” eyes— Eyes that continually see the possibilities, color, hope and so much more of the future, situations and people. Eyes that see the half-full glass, not focusing on the one that’s half empty or the surrounding chaos. Eyes that look for the peace in the midst of life’s waves and storms. Eyes that can focus on beauty, truth and what is lovely and honorable, catching and eliminating distractions that hinder forward progress.

And the list can go on…Thankful eyes, Generous eyes, Peaceful eyes, Happy eyes…

 

Have I fully achieved all of these beautiful eyes, tossing out all of the dark lenses? Not yet. But, now I am aware of the ugliness of those I don’t want to be looking through. And it all starts with awareness.

 

So what do you see? Want to join me in the transformation to seeing more clearly?!

Do you see the beauty?

The spring elegance of March continues to leave me in awe! The blossom-fragrant air, the gentle, refreshing breezes, the seemingly happier song birds and all of the beautifully-colored flowers…everywhere!

Nutrition: the act or process of nourishing or of being nourished.

As National Nutrition Month continues, I want to celebrate a different aspect of nutrition, adding a little soul-food to nourish and inspire the mind and heart. Just as our food choices and caring for our physical bodies is vital, so we must also tend to our hearts and minds…sometimes even more so, as this is the core of who we are and an essential component of our well-being. So, enjoy and be refreshed ….

 

Yesterday I took a much-needed walk to unwind and clear my thoughts. I was thoroughly enjoying the orange blossoms, the very green grass and my other favorite “pom-pom” tree with its round, yellow, fluff-ball flowers and heavenly fragrance. I couldn’t help but notice all of the bright pops of color all around me. A newly budding magenta and yellow lantana really caught my attention. It literally looked like confetti popping and exploding its colorful cheeriness everywhere. Around the next corner, the bougainvillea practically glowed with color as they were blanketed in flowers. The sun highlighted the delicate salmon-colored petals of one as it sat just in front of its dark, burgundy-flowered cousin. The color contrast was simply breathtaking. I couldn’t help but think, “It’s time for your life to pop with color!” Yes! It’s your time too. It’s time for the dismal, dry desert places of our lives to come to life with hope and newness, leaving the last season behind.

Pondering the beauty and meaning of that phrase not only brings much hope and refreshment, but also a powerful lesson: “Eyes that focus on what is beautiful bring joy to the heart.”

Wow. Think on that for a minute: Eyes that focus on what is beautiful bring joy to the heart.

How often do I either get in such a rush that I forget to look for and stop to enjoy the beauty all around me? OR even worse, how often do I choose to focus on what’s wrong, not-going-as-I-would-like, negative, “dark” and lifeless?! Can you relate?! And what’s the result of that focus? You got it. It brings on more negativity, darkness, lack of interest, heaviness, irritability, fatigue, jealousy and frustration, just to name a few. It tends to shut us down and can easily lead to darker, unhappy places.

But what happens when we choose instead to look for beauty—and to look for the good?? It brings joy. It cheers us up. It brings hope. It brings enjoyment. It brings peace. It settles the heart and makes it thankful. It redirects our thoughts and even perpetuates more goodness and joy, as we have shifted our focus. It opens us up to creativity, sharing, giving and looking for more good.

Will you join me? Let’s use the fresh loveliness of this season to speak to and cheer our hearts. Let the brand new life springing up around you be a reminder that seasons of life change. Be looking for the bright colors to spring up into the barren places of your life. It’s time to see and experience the vibrancy. Finally, choose with me to focus and look for the beauty and good in these days where chaos and pressure is often all around us. I know we’ll be happier and more grateful that we did…and even our bodies will enjoy the calming, healing effects.

Deliciously Up-Beet

Ready to venture out with your groceries and try something new? I really love beets, but when I mention this I get 1 of 2 looks…”Oh I love them too.” Or “Are you crazy?!”

No matter what your previous beet experiences may be, these gorgeous little beauties are packed with such goodness. Their rich color just hints of their many benefits! You might see beets as an option “off-the-beet-en path”, or even overlook them as a little unusual, “out there” and a bit “too scary to try.” But, give ‘em another chance. They’re loaded with flavor and give the body some unique, powerful perks. Here’s a closer look and a simple summary of the many highlights you can love about them:

–Fight cancer
–Protect eye health from macular degeneration and cataracts (even more so from beet greens)
–Reduce birth defects – excellent source of folate to prevent neural tube defects/spina bifida
–Support detox – helping your liver and cleaning your blood, making sure the toxins can get flushed out
–Reduce inflammation
–Provide strong antioxidant support through an unusual phytonutrient blend of betalain antioxidant pigments (distinct red color), Vitamin C and manganese
–Give additional antioxidant support through betaines, reducing inflammatory markers (especially protecting the heart and blood vessels)
–Reduce blood pressure and improve circulation – by forming nitric oxide, blood vessels relax and dilate…even increasing brain blood flow and function
–Boost endurance – increasing athletic performance to exhaustion by 15-20%
And more!

 

So what in the world do you do with them??

Beet shopping & prep tips:
1-Look for bright-colored roots w/ fresh, green leaves.
2-Remove (slice off) tops and set aside for green smoothies.
3-Wash and scrub beets well to remove all mud and dirt.
4-Trim and remove hair roots and dark or tough spots.
5-Bake in covered dish with ¼-1/2” water about 45 minutes OR quarter and steam 15-20 minutes. Ideally, keep cooking time as short as possible to maintain nutrients (definitely under 1 hr.) Beets are done when they are “tender” when poked with a fork.
6-Season with olive oil or butter and a little sea salt and/or garlic …or ginger. Or try this super easy, lovely Beet and Feta Salad

 

(Beets are super easy to grow, if you’re looking for a gardening adventure. Fresh from the garden, they are unbelievably sweet.)

 

 

(Oh, and don’t be shocked if you notice very bright reddish colors in the bathroom for the next few days. 🙂 )

Taste the Goodness

What are a few of my favorite natural sweeteners?

Glad you asked! Here’s a sneak peek into my pantry to give you just a taste of the sweet goodness just waiting for you as you go sugar-lite or sugar free.

Stevia— if you don’t like it, try another brand. Seriously. They taste that different. Here are a few that I switch back and forth between, depending on the use.
– KAL for coffee, baking (usually in combo with other sweeteners) and packets in my purse
– SweetLeaf works nicely too and is easier to find
– Liquid for some beverages: tea (depending on my mood), iced coffee, sparkling waters
(zero calories – won’t raise blood sugars)

Honey–baking and tea, especially if I’m in a “sweet tea” or splurging mood
– Choose a local variety if available for more immune boosting benefits
– Look for raw varieties that maintain important vitamins, minerals and antioxidants

Coconut Sugar–definitely for baking
– Similar to brown sugar with a hint of molasses
(low-glycemic)

Xylitol–baking (quite often with a combo of sweeteners), sometimes tea, gum & mints
– Can be substituted in a more 1:1 ratio in receipes, so it’s easier to convert fav recipes.
– Can cause slight GI upset for some, as the body adjusts to digesting its sugar alcohols
(very low-glycemic and virtually calorie free)

Erythritol–baking, gum & mints
– I haven’t played with this as much. But, it is usually even more tolerated than xylitol, as a sugar alcohol.

 

Oh Sweet Love!

February. It brings visions of romance and love, hearts and roses, sweet words, sweet songs, sweet chocolate and other of course, other delectable sweets!

As much as we love to indulge our sweet tooth for special days, parties, holidays, everyday deliciousness, fun and comfort, let’s take a closer look at its sweetness. We eat a lot of it. Check out these astounding quantities of the average amounts of sugar each of us typically eats every year in the U.S.:

– Kids under 12: 49 pounds – USDA Economic Research Service
– Adults: 142 pounds – US News and World Report 2005
– 61 pounds high fructose corn syrup – Forbes 2012
– 53 gallons of soft drinks
– Compare this to 8.3 pounds of broccoli and 25 pounds of greens

As good as it tastes, sugar has a whole list of not-so-sweet effects on the body all documented by research.  Linus Pauling, one of the top scientists of all time said, “If you give up only one food, it should be sugar.”  Professionally, I have to agree.  Of all the things we eat, sugar is pretty hard on our bodies.  Here are just a few of its effects:

– Contributes to weight gain and obesity
– Causes tooth decay
– Suppresses the immune system
– Depletes mineral levels (affecting bone health)
– Disrupts blood sugar and insulin levels, leading to diabetes and other chronic conditions
– Increases blood fats in the blood, which can damage blood vessels, raising the risk of heart disease
– Compromises digestive health
– Leads to hormonal imbalances
– Feeds cancer cells
– Has an addictive effect on the brain
– Disturbs taste buds and creates cravings

Neuroscientists have shown highly-processed sugary foods especially impact the brain. Here are just some of sugar’s effects on the brain:

– Blocks “fullness signals”, causing weight gain
– Can increase appetite and cravings, confusing brain appetite, digestion and storage signals
– Change brain chemistry in as little as 3 months of eating highly processed foods, sugars, salts and fats
– Can cause hyperactivity, anxiety, inability to concentrate and depression-like behaviors
– Impairs visual processing functions and memory
– Alters brain’s neurotransmitters that regulate mood, emotions, thinking and learning

Moms, dads, grandmas, grandpas and teachers, think how these effects on the brain might affect growing children. Then, consider this: The biggest concern with sugar specifically for kids’ growing bodies is excess weight.

– Raises their risk of a lifetime of weight struggles
– Prematurely increases the risk factors for chronic, adult diseases that are now being seen in children, such as Type 2 Diabetes, high blood pressure, high cholesterol, sleep apnea, and osteoporosis
– Develops malnutrition, as their bodies get loaded with empty calories instead of nutrients needed for growth and healthy development

So what do you do with a sweet tooth? Here’s how you can indulge innocently, and at the same time, pamper your body:

– Switch out and experiment with these natural sweeteners in beverages, recipes, meals, snacks and sweet treats:
Raw honey, Stevia, Fruit Puree, Dried fruit—dates, raisins, banana chips, figs, Coconut sugar, Pure maple syrup, Xylitol
– Read labels…and try new brands with lower sugar. Sugar comes in everything from ketchup to soups to salad dressings and is called by many names (fructose, cane juice, corn syrup, etc.)
– Choose foods that are nutrient dense, such as fruits, vegetables, whole grains, beans, nuts and seeds to fuel the body with real vitamins, minerals, antioxidants and plant nutrients
– Shoot for <10% of your total calories for the day from added sweeteners (about 5-9 teaspoons per day for adults and 3-4 teaspoons for kids)

Look for more sweet snacking ideas coming soon. Be sure to share the sweetness!

What do You SEE?

2 Comments

vision - what do you SEEChecking in…how are you doing with your 2017 health goals? As we’re moving into the end of January, we’re hitting the point where resolution excitement begins to dwindle, motivation starts to wane, monotony (or boredom) starts to set in and the focus and clarity even start to fade.

Numbers motivate. At least for a short time. But let’s be real. Sometimes they’re just too hard to look at. Sometimes it feels waaaaay easier to be an ostrich with its head buried in the sand than to face the truth and reality (and sometimes the ugliness) of what’s really happening.

Numbers like these…

  • In 2012, approximately 50% of all adults (117 million), have one or more chronic health conditions; 25% of adults have two or more. –Prevention of Chronic Disease 2014
  • About 47% of adults have at least one major risk factor for heart disease or stroke: uncontrolled high blood pressure, uncontrolled high LDL cholesterol National Center for Health Statistics 2012
  • Less than 18% of adults consumed the recommended amount of fruit and <14% consumed the recommended amount of vegetables
    • Reversed, that means 82% do NOT eat recommended fruit servings
    • 85% do NOT eat recommended vegetable servings —2015 Behavioral Risk Factor Surveillance System Report, Center for Disease Control
  • Chronic diseases and conditions—such as heart disease, stroke, cancer, diabetes, obesity, and arthritis—are among the most common, costly and preventable of all health problems.” –National Center for Health Statistics, CDC, 2012
  • The numbers you see on the scale or on your lab results.

But there’s a MUCH better long-term motivator…and one we just can’t live without:

VISION.

Yes. It’s THAT important. You see, without a vision (or a dream or goal) discipline and motivation will be non-existent. Literally, without a vision, people tend to have no guidelines and even run in circles and direction-less, since they don’t know where or what they are really running towards.

Take just a few minutes and get a really clear vision of what “good health” will look like for you.

  • What is it you want?
  • What exactly will this look like?
  • What (different) clothing/styles will you be able to wear?
  • What kind of energy will you have?
  • What will your labs look like?
  • What symptoms will you be without?
  • What are some specifics you would like… in your muscle tone? endurance levels?

With each season of life, the vision may change and need to be updated. But, without knowing what exactly it is that you are working to achieve, there will be no guide to motivate you to make the better choices and keep you encouraged at your progress along the way. Most importantly, you want to be able to celebrate your success. And then even move on to a new vision (and goals).

So, get specific. What do your health goals and health vision look like for 2017?! Don’t forget to write them out. There’s something special that happens as you clarify and set your vision on paper (or on a screen) in words!!!

 

(And YES…this works for more than health goals!) 🙂

How to Avoid Failure in Your New Year’s Resolutions

new years resolutions healthy eating losing weight2017 is here, bringing a fresh start and new beginnings. After all of the wonderful holiday parties, dinners and goodies, many are ready to think “diet.”

But, don’t you just hate diets?! I do too! Just the word brings dread, a grimace and a roll of the eyes! Die-ts are so….restrictive…and…imprisoning. The word alone sounds painful, and well, you can see the 3-letter word built right into it! Yet, it’s a quite popular way to lose weight, “get back on track” or “be healthier.” In fact, this year, according to the Statistic Brain Research Institute, it’s the TOP resolution of the year.

A new year comes and we “buck up,” thinking, “This time, this die-t is going to work.” You and I both know what happens. We make it for a few days, maybe few weeks, a month or two at most, and then we’re back to the same old, same old. Nothing really changed, except we feel like we failed, yet again…at another die-t! It simply keeps setting us up for failure. Forbes magazine reports on research in the Journal of Clinical Psychology that shows in fact only about 8-9% of people are successful in keeping their New Year’s resolutions.

Maybe what’s worse is “healthy” has gotten a bad rap, taking on an image that often makes us believe that healthy food is going to be entirely boring and tasteless, making us deprived and miserable. Without a shift and change in our perspective and thinking, we will continue doing and perceiving healthy as we always have and no lasting changes will be made. We’ll just continue experiencing the same results. This would a definition of insanity: doing the same thing over and over while expecting different results.

When we want real change, it must begin from within. True motivation begins with a new mindset. A timeless proverb says, “As we think, so we will become.” And it’s TRUE!

Beliefs → Thoughts → Habits → ultimately, our Future and Destiny

We must get a fresh taste and perspective on “healthy” (no pun intended), so we can get the results we really want.

SO, how about a new approach?! What if the diet-thing dies forever, and it transitions into a lifestyle? A regular part of life. A new habit.  A new way of living. A daily thing. A totally new beginning. The new normal.

When we get free to stop thinking and focusing on what we can’t have, we can start concentrating and looking at what our body actually needs for wellness, healing, prevention and our other health goals. Then, you get to enjoy the often very quick results and effects of a (re)nourished body, which helps to naturally push out the things that are more harmful to our bodies and even the foods that sabotage our health goals. A new lifestyle mindset and achievable goals and will set you up for success.

Stop and think for a few minutes:

What are your perceptions and perspectives on health?

What mindset is holding you back from giving up die-ting?

What belief(s) are hindering you from moving into choosing healthy as a daily lifestyle?

What belief(s) will keep you pressing forward into a lifestyle of health?

 

Now, how do your resolutions need tweaking?

Be sure to pass the perspective on to a friend!