FitSugar

Add Flaxseed Oil to Everyday Food

Heather Dale — Fri, 01 Apr 2011 10:31:04 PDT

Flaxseed oil is a great way to get your daily dose of omega-3 fatty acids. These fatty acids are beneficial for us because they are good for our hearts and our mood, they may lower blood pressure and cholesterol, and can help with menstrual cramps. Flaxseed is high in alpha linolenic acid (ALA), a type of plant-derived omega-3 fatty acid, similar to those found in fish such as salmon.

It's key to have a good balance of both omega-3 and omega-6 fatty acids in your daily diet. Unfortunately, the typical American diet tends to contains more omega-6 fatty acids than omega-3 fatty acids, and researchers believe that this may be a significant factor in the rising rates of inflammatory diseases in the United States.

Flaxseed oil can be added to everyday dishes and snacks like salad dressing, steamed vegetables, potatoes, and rice. Since you can't really taste it, you can also use it in the morning in fruit smoothies or oatmeal - just don't go overboard! Also, never use flaxseed oil while cooking and store it in the fridge since heat destroys its nutritional goodness.

DIY Spa Treatment: Good Smellin' Fall Cranberry Apple Mask

BellaSugar — Tue, 27 Oct 2009 09:00:00 PDT

I love the cool weather smells of the season, and what can be more warm and enticing than cranberries and apples? The combo is also, incidentally, an excellent exfoliant for dry Fall skin, and I've got a DIY recipe featuring these two ingredients, to give you the best of both worlds. For a divinely scented kitchen and naturally glowing skin, check out this easy, three-ingredient mask from Narine Nikogosian's new beauty home remedy book Return to Beauty ($25), due out next month. To get the directions, just read more.

You Asked: For Omega-3s - Flaxseed Oil or Fish Oil?

FitSugar — Wed, 27 May 2009 09:00:00 PDT

Dear Fit,
I never eat fish, so I worry about getting enough omega-3s. Before I start taking supplements, I wanted to know which is the better choice, flaxseed oil or fish oil capsules?
-Unsure About Omegas

I'm glad you're focusing on getting enough omega-3s, since this essential fatty acid is so beneficial to our health. These fats have anti-inflammatory and mood-stabilizing properties, can relieve chronic pain, have been found to reduce the risk of heart attacks and stroke, and can lower cholesterol. To find out which capsules are the better choice,

read more. In order to answer this question, we need to go over the three types of omega-3s: Eicosapentaenoic acid (EPA): Necessary for physical and mental health, this type is found primarily in fish and fish oil. Docosahexaenoic acid (DHA): Especially important to your body and necessary for various bodily functions involving your brain, blood vessels, and immune system. It's found in shellfish, fish, and fish oil. Alpha-linolenic acid (ALA): This is the only omega-3 found in plants like flaxseeds, canola, soy, hemp seed, walnuts, and enhanced foods. When you consume ALA, your body converts it into EPA and then eventually into DHA. Fish oil capsules contain both EPA and DHA, and flaxseed oil capsules contain ALA. Even though our bodies convert ALA into DHA and EPA, it's more beneficial to your body to consume EPA and DHA directly. If you have nothing against eating fish products, I'd opt for the fish oil capsules and look for the USP seal when shopping for supplements. One dose will only fulfill about half of your RDI of omega-3s though, so think about getting the rest from foods such as fish, flaxseeds, and walnuts.

Omega-3 Competition: Fish Oil vs. Flaxseed Oil

FitSugar — Wed, 30 Apr 2008 03:30:00 PDT

We've all heard about how omega-3s are so important for our health. These fats have anti-inflammatory and mood stabilizing properties, and they have been found to reduce the risk of heart attacks, stroke, and can lower cholesterol.

They can be found in fish (mostly oily, cold water fish like salmon, tuna, herring, and sardines), flaxseeds, omega-3 enhanced foods, walnuts, and lamb. Since many people are a little concerned about the mercury levels in fish, taking fish oil capsules is an option. Another popular option is flaxseed oil. In the omega-3 competition which oil is the victor? To find out

read more. For starters there are three kinds of omega-3s relevant to the question. They are: Eicosapentaenoic acid (EPA): Necessary for physical and mental health. Found primarily in fish and fish oil. Docosahexaenoic acid (DHA): Especially important to your body and necessary for various bodily functions involving your brain, blood vessels, and immune system. They are also found in shellfish, fish, fish oil, and enhanced foods (like baby formula). Alpha-linolenic acid (ALA): This is the only omega-3 found in plants like flaxseeds, canola, soy, hemp seed, English walnuts, and enhanced foods. When you consume ALA, your body converts it into EPA and then eventually into DHA. Pregnant women and infants need DHA for proper brain and nervous system development, since their bodies can't usually get enough of it from foods that contain ALA. Adults can benefit from all three omega-3s since they each have heart-protecting properties. It's uncertain though whether ALA has as many health benefits as the other two, since the benefits of EPA and DHA have been studied more. It also isn't known if the health benefits of flaxseed oil come from the ALA, or from the two omega-3s (EPA and DHA) derived from it. So for now, it would seem that fish oil capsules are better sources of omega-3s. If you like flaxseed oil, I wouldn't give up on it, but you might consider fish oil too.

Should I Be Eating Flaxseed or Flaxseed Oil?

FitSugar — Mon, 18 Feb 2008 03:00:00 PST

Have you heard that omega-3 fatty acids are something you should be getting everyday? If not, let me tell you that they're good for your heart, your mood, they may lower blood pressure and cholesterol, and can help with menstrual cramps.

A good source of omega-3s is fatty fish, but if you're a vegetarian or are worried about the mercury levels, flaxseeds are a great way to get this essential fatty acid. They're high in alpha linolenic acid (ALA), a type of plant-derived omega-3 fatty acid, similar to those found in fish such as salmon.

Interested to see if flaxseed oil will provide the fatty acids you need? Then

read more. While flaxseed oil is a good source of omega-3s, it's better to go for the seeds, since they contain heart healthy fiber and can help keep you regular. Flaxseeds also contain lignan, a type of phytoestrogen (antioxidant), which may play a role in preventing diseases such as breast cancer. So if you have a choice go for the seeds, and if you can, buy ground or milled flaxseeds. They're easier to digest and since whole flaxseeds often pass through your system undigested, your body will be able to reap the health benefits more if the seeds are ground. If you can only find whole flaxseeds, then grind them in a coffee grinder. Fit's Tips: The daily recommended amount of omega-3s is about 1.1 to 1.6 grams. One tablespoon of ground flaxseed has 1.6 grams, so sprinkle some on your cereal or salad, and you'll be good to go.

Flaxseed War: Whole vs. Ground vs. Oil

Jenny Sugar — Mon, 20 Jun 2011 16:27:12 PDT

Flaxseeds are so popular that it seems like they're being added to just about everything from bread to corn chips to cereal. They're high in fiber and a great source of omega-3s (especially if you don't eat fish). You can also buy them separately to add to your own foods, but should you pick up whole flaxseeds, the kind that are ground up, or the oil made from the seeds?

All three forms of flax are best suited for different needs. Whole flaxseeds are good for topping cereal or salads or for baking. You might not like the texture, so that's where ground flaxseeds come in. Stir the powder into your oatmeal, add it to pancake batter, or mix it into your smoothies. Flaxseed oil is great stirred into salad dressings, mixed into yogurt, or drizzled on roasted veggies.

When you look at them nutritionally, there's a pretty big difference. I made a handy little chart, so keep reading to see how they compare.

Molly Sims's Approach to Preventing Stretch Marks Is Internal

LilSugar — Tue, 31 Jan 2012 13:04:22 PST

While your odds of developing stretch marks during pregnancy are (for the most part) left to fate outside of your control, Molly Sims is following a diet rich in good-for-you fatty acids to improve her odds of avoiding them. Molly is a follower of Lori Bregman's Rooted For Life program, a holistic approach to pregnancy and motherhood. Today on her blog, the 4-month pregnant mama-to-be shared some of her menu highlights, which include:

Fish, olive, coconut, canola, hempseed, and flaxseed oils
Hemp, flax, sesame, sunflower, and pumpkin seeds
Almond and nut butters
Salmon and cod
Avocados
Split peas
Lentils
Collard Greens

Other celeb moms who have shared their secrets to avoiding the dreaded stretch marks include Ali Landry, who's a devoted user of (and spokesperson for) Palmer's Cocoa Butter, and Victoria Beckham, who favored the pricey Elemis Japanese Camellia Oil last year.

Do you think that stretch marks are best treated from the inside or out? Do you have any other great tips and tricks for avoiding the battle scars of pregnancy?

How to Get More Out of Your Breakfast

Jenny Sugar — Sat, 12 Nov 2011 18:29:30 PST

Your first meal of the day jump-starts your metabolism, gives your body fuel to move, and energizes your brain. That's why breakfast is considered the most important meal of the day. For under 400 calories, you can choose some pretty healthy options such as yogurt with fruit, oatmeal, or an omelet. To make your meal even healthier, check out these tips.

Add milk to your yogurt and granola. Pour on half a cup of skim milk and you'll add 4.4 grams of protein, 158 mg of calcium, and 210 mg of potassium, all for just an extra 45 calories. Not only that, but it makes your bowl much creamier.
Eat whole eggs rather than egg whites. Egg whites might be lower in calories, cholesterol, and saturated fat and contain most of the protein, but the yolk contains all the vitamins like B12, vitamin D, and iron. If you eat two large eggs, it's about 142 calories, and three egg whites is 51, but remember those 90 calories are packed full of vitamins and minerals. If you're not worried about your cholesterol, enjoy whole eggs for breakfast.
Add greens to your smoothie. A banana, some berries, and a handful of almonds are ingredients for a super healthy smoothie, but you can up the nutritional ante by adding a cup of spinach or a kale leaf to the blender. Low-calorie greens add fiber, iron, calcium, and protein, and when they're ground up with fruit and yogurt, your taste buds will never even know they're there. If you don't believe me, try this Peachy Keen smoothie featuring spinach.

Continue reading for more healthy breakfast tips.

A Reader Recipe: Chia Cranberry Apple Crisp

Fit Community — Tue, 01 Nov 2011 01:33:35 PDT

FitSugar reader For the Love of Fiber has a healthy recipe to satisfy sweet cravings. She shares it with us in our Healthy Recipe group in the Fit Community.

This dessert is really not all that guilt-inducing. Honest. It's loaded with fiber, thanks to just about every ingredient, and omega-3s, the essential fatty acids responsible for improving heart, brain, joint, skin, mental, bowel, and almost every other kind of health one could possibly imagine. And it tastes good. Total win-win.

Read on for the recipe!

A Reader Recipe: Omega-3 Banana Nut Bread

Fit Community — Sat, 29 Oct 2011 03:44:04 PDT

Start your day off with this fiber-rich banana bread from FitSugar reader For The Love Of Fiber. She posted her recipe in our Healthy Recipe community group.

This is my Mom’s famous banana bread recipe. I think it originally came from the red-and-white-checkered Better Homes and Gardens recipe book that everyone who got married in the '70s has. This recipe is a bit updated with less sugar, more fiber, and an insane dose of heart-healthy omega-3s (flaxseed, walnuts, and chia seed gel). To make chia seed gel, mix chia seeds with water: one part seeds, nine parts water, and let sit for 30 minutes.

Learn how to make the recipe after the break!