Cholesterol & Flax

I recently learned that I have high cholesterol. This surprised me because I eat healthy and have for years. High cholesterol runs in my family, but I guess I thought diet alone would prevent the problem for me.

The nurse explained that I need to exercise more. Ah, that discipline is a little more difficult for me. But since then I've started a Tai Chi class (which I love, by the way) and tried to be more consistent and more vigorous in my daily exercise routine.

Learn more about Flax here: http://www.ag.ndsu.edu/agnic/flax/wales%203.htm

Today I read an article about Flax and the benefits it has for cholesterol, menopause and more.  I'd like to share it with you here. You can read this article and other short articles about herbs that heal at this link.

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Flaxseed for Menopausal Discomforts and Prevention of Osteoporosis and Heart Disease

Flaxseed (Linum usitatissimum) is rich in plant estrogens (phytoestrogens). At Laval University, Quebec, researchers gave 25 menopausal women hormone replacement therapy (HRT) or flaxseed (1.5 ounces daily mixed into food). Six months later, flaxseed relieved hot flashes as well as HRT. Flaxseed also mimics HRT’s bone-preserving ability. Oklahoma State researchers gave a placebo or flaxseed (1.5 ounces daily) to 38 postmenopausal women for 14 weeks, and measured calcium excretion in their urine, an index of calcium loss from bone. The flaxseed group showed decreased calcium excretion, meaning reduced bone loss. Recent research published in Drug News and Perspectives also suggests that flaxseed lowers cholesterol and risk of heart disease.
Dosage: 1.5 ounces per day, mixed into food.
Red Flags: Women who cannot take estrogen should consult their doctors before using flaxseed.

Read more: http://www.herbcompanion.com/Health/Great-Natural-Remedies-Herbs-for-your-Medicine-Cabinet.aspx?page=3#ixzz1CvdBBSAL

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Other things for lowering LDL cholesterol are garlic, fenugreek, chromium (nutritional yeast is a great source of chromium. Just mix a tablespoon into a small glass of juice or water and drink), niacin and, of course, exercise or other stress-reducing practice like yoga or tai chi.

Feel free to leave your own suggestions in the comments section.

After-Holiday Blues?

I've been feeling sluggish, unmotivated and can't seem to shake the five pounds I picked up since the holidays. My body is crying out for a detox plan. Today as I arrive home from work I open the mail box to discover my "Whole Living" magazine with a 28-day Detox plan.

At this moment I might be persuaded to believe that the "Law of Attraction" theory is correct. My body cried out for something and the universe provided it. (Though I much prefer to think of God as the One who provided. He's much more personal and we have history). Anyway, I discovered this great plan for detoxifying your life including: Diet, Exercise, and Mental Focus. And it's not too difficult.

I came to the 28-Day Challenge late since I just renewed my old subscription. They started the plan at the beginning of January but it can be useful at any time. I think Spring would be a good time too--coming out of hibernation and into the sunlight. A great time to start fresh.

They've included a plan for each of four weeks with recipes and exercises (mental as well as physical). I'll let you check it out here. Let me know what you think.

Superfoods

There is no doubt in my mind that God created foods in nature that would not only benefit our health, but actually heal as well. Some foods have more nutrients and some have greater potential for rejuvenating the body than others.

There is no firm definition of the term "superfood." I've heard that in the strictest sense of the word it means a food that could, in and of itself, sustain life. The coconut, for example. But recently I've seen the word used for many foods which may not sustain life completely, but  are high in phytonutrients, antioxidants, nutrients, etc. I.e. the things that counteract oxidation and disease.

I've included a link to a very good article introducing a few "superfoods". And I'd like to offer a couple of ideas to get you using these foods right away.

Spinach and Salmon  Here are two delicious super foods in one recipe.

Seared Salmon on Baby Spinach

yield: Serves 2; can be doubled

• 2 7-ounce skinless salmon fillets
• 2 tablespoons (1/4 stick) butter
• 3 large shallots, sliced
• 1 1/2 tablespoons chopped fresh tarragon
• 3 ounces baby spinach leaves
• 1/3 cup dry white wine
• 1/4 cup whipping cream

Preparation

Sprinkle salmon with salt and pepper. Melt 1 tablespoon butter in medium skillet over medium-high heat. Add salmon; sauté until just opaque in center, about 4 minutes per side. Transfer to plate.

Melt 1/2 tablespoon butter in same skillet. Add half of shallots and half of tarragon; sauté 30 seconds. Increase heat to high; add half of spinach and toss 30 seconds. Add remaining spinach; toss until wilted. Divide between plates.

Melt remaining 1/2 tablespoon butter in same skillet over medium-high heat. Add remaining shallots and tarragon; sauté 30 seconds. Add wine and cream and boil until sauce is thick enough to coat spoon, about 3 minutes. Season with salt and pepper. Return salmon to skillet; simmer 1 minute. Arrange salmon with sauce atop spinach. 

Blueberries:

Easy, just top yogurt or granola with a half cup in the morning for breakfast. Feel free to experiment with berries. Deep reds and purples are the best for antioxidants and nutrients. Use them as often as your budget allows. Also great on top of cheese cake, pancakes, or with the strawberries in strawberry shortcake.