Uncategorized
Flax Facts
Nov 14th
With our North American love of all that is flax, it is important to note that there is some research out there that identifies that there are some risks with consuming it. By educating yourself about all of the information, you can make a more informed decision about if you consume it and how much of it you choose to eat. So here are some facts (along with the sources of research) that I discovered in my review:
• 40% of the world’s flaxseed is grown in Canada: so it is heavily promoted as a North American crop.
• Flaxseeds and flaxseed oil can spoil if they are not kept refrigerated. It should be protected from light, heat, air, and moisture.1
• Flaxseed has less dietary fibre (27% vs. 33%), and can hold less water (approx. 6 times its weight) than Chia although it has more soluble fibre (ratio insoluble: soluble = 2:1, vs. 8:1).
• Flaxseed contains 60% less calcium, but has more magnesium and potassium.
• The ORAC value of flaxseed is unknown. Chia’s ORAC = 840 units per 12 grams.
• Per 12 gram flaxseed contains 2.7g omega-3, Chia® 2.3 g omega-3. Omega-6 content is equal.
• Ratio omega-6: omega-3 is 1:4 (flaxseed), 1:3 (Chia). Researchers speculate that the optimal omega-6: omega-3 ratio is between 4:1 2 and 1:1 3,4. To balance the extreme omega-6 intake in the North-American diet, it is necessary to decrease omega-6 intake, and increase omega-3 intake. 4
• Flaxseed has to be milled to be able to absorb its nutrients.
Cyanogenic glycosides
• Flaxseed contains the cyanogenic glycosides which defend flaxseed against micro-organisms and herbivores. In humans they lead to the build up of poison as they are converted into thiocyanate in the intestinal tract. Our body can detoxify cyanide to up to 50 g flaxseed/day (6 tbsp). 5 High blood levels of thiocyanate for prolonged time may have adverse affects on the thyroid function.6
Vitamin B6 antagonistic factors
• Linatine is a vitamin B6 antagonist in flaxseed. Low vitamin B6 status has been associated with increased homocystein levels 7, and plaque formation, which increase the risk for heart disease 8.
Lignans
• Lignans are present in many plant foods; including seeds, whole grains, flaxseed, sesame seed, beans, fruits, and some vegetables. Flaxseed is by far the highest source of lignans found in nature, with 100- 800 times more lignans than other foods. Flaxseed oil does not provide any lignans. 9,10
• Median total intake of lignans in the US is less than 1mg/day. 11
• In addition to diet, circulating levels of lignans in the body are influenced by intestinal microflora, smoking, antibiotics, constipation, and obesity. 12
• Lignan glycosides from food are converted into enterodiol and enterolactone by bacteria in the colon. 13 These lignans have been found to bind to proteins called estrogen receptors, and to exert either estrogen-like or anti estrogen-like effects. It is suggested that if there is little estrogen in the body, e.g. after menopause, lignans may act like weak estrogens. When estrogen is abundant in the body, they reduce estrogen’s effects by displacing it from cells. 14 Other mechanisms have been suggested which interfere with normal estrogen functioning in the human body. 15,16,17
• Interference with estrogen functioning may either prevent or promote cancers, such as breast cancer, that depend on estrogen to start and develop.
• Since dietary habits, lifestyle factors, and genotype are unknown in most studies, investigating the association of enterolactone and cancer risk, makes it difficult to interpret results.
• Studies on the safety of lignans in animals, humans have shown inconsistent results.10,12,17,18
• Since safety in pregnant and lactating women has not been established, consumption of lignan supplements or substantial amounts of flaxseeds on a regular basis should be avoided by pregnant women, lactating women or women trying to become pregnant. In healthy people, eating moderate amounts of flax products should present no problem. 19
• Since phytoestrogen supplements have been shown to cause growth of breast tissue in animals and healthy women, and lignans are a type of phytoestrogens, use of lignan supplements for a long time could increase breast cancer risk. Most physicians do not recommend that patients with estrogen sensitive cancers (breast/prostate cancer) take phytoestrogens/ lignans, for fear of causing a recurrence.19
Cadmium
• Since cadmium is a heavy metal that can bind to estrogen receptors, it is speculated that tumor growth induced by flaxseed, may be due to its high cadmium content. Cadmium from flaxseed was found to significantly accumulate in the liver and kidney of rats. 20 It was previously shown that cadmium doses higher than 7ug/kg/weight activate estrogen receptors, induce early puberty onset, and alter breast development, predicting increased breast cancer risk.21,22
Other side effects
• Flaxseed oil should not be used with other laxatives or stool softeners. People who have inflammatory disease or narrowing of the intestine, esophagus, or stomach should avoid flaxseed. Flaxseed is also not recommended by some doctors for people with diabetes. Some medicines and supplements may not be absorbed properly if they are taken at the same time as flaxseed. For this reason, some doctors recommend taking medications 1 or 2 hours before or after flaxseed. A few severe allergic reactions to flaxseed have been reported. 1
Constipation
• Flaxseed was found to cause diarrhea and mild abdominal distension when doses of 40g/day were tested in women. 23
Diabetes
• Most studies on the effect of flaxseed on blood glucose levels and insulin resistance have shown no effect. 24, 25,26,27 Results on HbA1c levels are inconsistent.24
• Cunnane et al. found that bread with 25% flaxseed lowered blood glucose by 28%, whereas 21% of Chia added to white bread lowered glucose by approx. 45%!28
• One study found that flaxseed improved insulin sensitivity in adults with elevated lipid levels.29
Cardio Vascular Disease
• The effect of flaxseed and flaxseed oil on blood lipid values, inflammation (lower CRP), and blood pressure levels has been found in several studies, although results are inconsistent.29,30,31,32,33
• One study showed decreased protein thiol groups at week 3 after the flaxseed treatment than after the control, suggesting increased oxidation. 31
Hypertension
• Studies on the effect of flaxseed on blood pressure found inconsistent results. 34,35
______________________________
References:
1. American Cancer Society. www.cancer.org
2. Yehuda, S. Omega-6/Omega-3 Essential Fatty Acid Ratio: The Scientific Evidence. World Rev Nutr Diet. Basel, Karger. 2003; vol 92, pp 37-56.
3. http://articles.mercola.com/sites/articles/archive/2002/03/23/omega3-part-two.aspx
4. Ho, D. Discover The Optimal Ratio of Omega-3 to Omega-6 Oils. Enzineartciles. com. August 6, 2008
5. Cunnane, SC, Ganguli, S, Menard, C, et al. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans.Br J Nutr. 1993 Mar: 69(2): 443-53.
6. Dorea, JG. Maternal Thiocyanate and Thyroid Status during Breast-Feeding. J Am Coll Nutr. 2004. Vol. 23, No. 2, 97–101.
7. Selhub, J, Jacques, PF, Wilson, PW, et al. Vitamin status and intake as primary determinants of homocysteinemia in an elderly population. JAMA. 1993 Dec; 270 (22): 2693-8.
8. Selhub, J, Jacques, PF, Bostom, AG, et al. Relations between plasma homocysteine and vitamin status in the Framingham study population. Impact of folic acid fortification. Public health Rev. 2000; 28(1-4): 117-45.
9. Milder, IE, Arts, IC, van de Putte, B, et al. Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secolariciresinol, and matairesinol. Br J Nutr. 2005 Mar; 93(3): 393-402.
10. Tou, JCL, Chen, J, Thompson, LU. Flaxseed and its lignin precursor, secoisolariciresinol diglycoside, affect pregnancy outcome and reproductive development in rats. J. Nutr. 1998; 128: 1861-1868.
11.Daniells, S. Lignans may protect against prostate cancer. Nutraingredients.com. Mar 8, 2006.
12. Adlercreutz, H. Lignans and human health. Critical reviews in Clinical Laboratory Sciences. 2007; 44: 483-501.
13. Borriello, S. P., Setchell, K.D.R., Axelson, M. &. Lawson, A. M. Production and metabolism of lignans by human faecal flora. J. Appi. Bacteriol. 1985; 58: 37-43.
14. Whitten PL & Naftolin F. Dietary estrogens – A biologically active background for estrogen action. In New Biology of Steroid Hormones, Hochberg RB & Naftolin F eds, pp 155-167, Raven Press: New York 1991.
15. Adlercreutz, H, Mousavi, Y, Clark, J, et al. Dietary phytoestrogens and cancer: in vitro and in vivo studies. J Steroid Biochem Mol Biol 1992; 41: 331-7.
16. Adlercreutz, H, Bannwart, K, Wahala, T, et al. Inhibition of human aromatase by mammalian lignans and isoflavonoid phytoestrogens. J Steroid Biochem Mol Biol 1993; 44: 147-53.
17. Velentzis, LS. Do phytoestrogens reduce the risk of breast cancer and breast cancer recurrence? What clinicians need to know. Eur J Cancer. 2008 Jul 7.
18. Thompson, LU, Chen, JM, Li, T, et al. Dietary flaxseed alters tumor biological markers in postmenopausal breast cancer. Clin Cancer Res 2005; 11(10): 3828-35.
19. healthlibrary.epnet.com
20. Khan, G, Penttinen, P, Cabanes, A, et al. Maternal flaxseed diet during pregnancy or lactation increases female rat offsrping’s susceptibility to carcinogen-induced mammary tumorigenesis. Reproductive Toxicology. 2007; 23: 397-406.
21. Johnson, MD, Kenney, N, Stoica, A, et al. Cadmium mimics the in vivo effects of estrogen in the uterus and mammary gland. Nat med. 2003;9: 1081-4.
22. Stoica, A, Katzenellenbogen, BS, Martin, MB. Activation of estrogen receptor-alpha by the heavy metal cadmium. Mol Endocrinol. 2000; 14: 545-53.
23. Pruthi, S, Thompson, SL, Novotny, PJ, et al. Pilot evaluation of flaxseed for the management of hot flashes.J Soc Integr Oncol. 2007 Summer;5(3):106-12.
24. Pan, A, Sun, J, Chen, Y, et al. Effects of flaxseed derived lignan supplement in type 2 diabetic patients: a randomized, double-blind, cross-over trial. Plos One 2007 nov; 2(11): e1148.
25. Barre, DE, Mizier- Barre, KA, Griscti, O, et al. High dose flaxseed oil supplementation may affect fasting blood serum glucose management in human type 2 diabetics. J Oleo Sci. 2008;57(5):269-7.
26. Mc Manus, Clandinin, Jumpson, J, et al. A comparison of the effects of n-3 fatty acids from linseed oil and fish oil in well-controlled type 2 diabetes. Diabetes Care 1996; 19, 463-467.
27. Goh, Y, Jumpson, J, Ryan, R. Effect of n-3 fatty acids on plasma lipids, cholesterol, and fatty acid content in NIDDM patients. Diabetologica 1997; 40: 45-52.
28.Cunnane, SC, Ganguli, S, Menard, C, et al. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans. Br J Nutr. 1993; 69: 443-453.
29. Bloedon LT, Balikai S, Chittams J, et al. Flaxseed and cardiovascular risk factors: results from a double blind, randomized, controlled clinical trial. J Am Coll Nutr. 2008 Feb;27(1):65-74.
30. Hallund J, Tetens I, Bügel S. The effect of a lignan complex isolated from flaxseed on inflammation markers in healthy postmenopausal women. Nutr Metab Cardiovasc Dis. 2008 Sep;18(7):497-502.
31. Jenkins, DA, Kendall, WC, Vidgen E, et al. Health aspects of partially defatted flaxseed, including effects on serum lipids, oxidative measures, and ex vivo androgen and progestin activity: a controlled crossover trial. Am J Clin Nutr 1999;69: 395-402.
32. Zhang, W, Wang, X, Liu, Y, et al. Dietary flaxseed lignin extract lowers plasma cholesterol and glucose concentrations in hypercholesterolemic subjects. Br J Clin Nutr.2008; 99: 1301-1309.
33. Dodin, S, lemay, A, Jacques, H, et al. The effects of flaxseed dietary supplement on lipid profile, bone mineral density, and symptoms in menopausal women: a randomized, double-blind, wheat germ placebo-controlled clinical trial. J Clin Endocrinol Metab 2005; 90: 1390-1397.
34. Stuglin C, Prasad K. Effect of flaxseed consumption on blood pressure, serum lipids, hemopoietic system and liver and kidney enzymes in healthy humans. J Cardiovasc Pharmacol Ther. 2005 Mar;10(1):23-7.
35. Paschos, GK, Magkos, F, Panagiotakos, DB, et al. Dietary supplementation with flaxseed oil lowers blood pressure in dyslipidemic patients. Eur J Clin Nutr. 2007; 61: 1201-1206.
No Mayo Potato Salad: Gluten Free, Nut Free, Soy Free, Dairy Free (option)
Apr 27th
This potato salad is delicious and is surprisingly packed with protein from the hempseeds. It’s a great way
to ward off the bad fat (mayo) and get reap the benefits of the good ones (EFAs) without losing any of the tasty benefits!
Salad:
3 ½ cups diced yellow potatoes cubed in ½” x ½” pieces, (approximately 5 medium ones)
½ cup finely chopped green onions (approximately 3 medium ones)
¼ cup dill pickles, thinly sliced and diced
½ tbsp washed fresh dillweed, minced
2 hard boiled eggs (shell off), chopped (optional)
In a large cook pot, bring 5-6 cups of water to a boil. Add in potatoes and turn down to medium heat. Once fully cooked (a fork can go through easily), about 25 minutes, drain in a colander and set aside to cool. Once cooled add to a large mixing bowl. Add all other salad ingredients and gently mix together. Set aside.
Sauce:
⅓ cup Mum’s Original Slow Roasted Hempseeds
¼ cup dill pickle juice from the jar
2 tbsp olive oil
1 tbsp water
½ tsp Dijon mustard
¼ tsp ground black pepper
¼ tsp ground garlic powder
⅛ tsp celery salt
1 pinch of ground cumin
Note: If you opt for no egg in salad, or like an extra creamy salad, double the sauce recipe.
Blend sauce ingredients in a food processor on high. Drizzle over cooled salad mixture. Mix gently and serve. Makes about 4 cups.
Healthy Hummos – Gluten Free, Dairy Free, Sesame Free, Soy Free
Apr 8th
This is a tasty hummos recipe with just the right amount of garlic and lemon. The addition of mint smooths out the flavors. Its creamy taste is nutrient dens
e with lots of Omega 3 and 6 essential fatty acids and easily digestible protein. A great way to get protein and EFA’s into your kids!
1 can of chickpeas (14oz), rinsed
1/4 cup Mum’s Original Roasted Hemp Hearts
1/8 cup warm water
3 tablespoon lemon juice
2 tablespoon olive oil
3/4 teaspoon minced garlic
1/2 teaspoon Mum’s Original Inner Mountain Rock Salt
1/2 teaspoon chili
3 fresh mint leaves (chopped)
Olive oil for drizzle (optional)
Rinse chickpeas and add to food processor. Except for water, place all other ingredients in the processor. Pulse a few times, then put on low speed and add water slowly. Blend for 1 minute then stop and scrap sides – add more water if required. Blend again for 2 minutes. Serve cold and drizzle olive oil on top if desired. Makes 1 1/4 cup.
Coconut Garlic Broccoli – Gluten Free, Dairy Free, Nut Free
Feb 23rd
I love broccoli and I never get tired of this recipe. Great on its own, as a side dish or even as a main. It can be served 
hot or cold and the kids like it too! Broccoli is nutrient rich as it: provides a high amount of vitamin C which aids in the iron absorption in the body; is high in fiber to reduce cholesterol and aid in digestion; has high potassium levels to help reduce high blood pressure; and is a great source of calcium to assist in bone health.
1 tablespoon Coconut Oil
2 garlic cloves minced
1 head of Broccoli, washed and cut
1 tablespoon Coconut Amino Liquid Seasoning (or Bragg’s or soya sauce)
1 tablespoon lemon juice (fresh)
1 tablespoon miso paste (Shiro, mild & light yellow)
1 tablespoon Mum’s Original Roasted Hempseeds
In a small bowl mix together the: Coconut Seasoning (or Bragg’s or soya sauce), lemon juice, miso paste and hempseeds. In a separate fry pan add coconut oil and place on stove on a medium-high burner. When fully melted, add in garlic and stir for about one minute. Add in broccoli and cover for about two minutes. Take cover off, add in seasoning mixture and stir. Reduce heat to a low-medium and recover. Cook for 5 minutes or until broccoli stems are slightly soft when speared with a fork. Serve and enjoy!
Kale Chickpea Soup – Gluten Free, Dairy Free, Nut Free, Soy Free
Feb 2nd
This soup has lots of protein from the buckwheat, white chia (both a whole protein) and the chickpeas. The kale is a nutrient-packed powerhouse of green that offers you the anti-oxidants vitamin A and C and provides plenty of fiber . Not only a low-fat and low-calorie vegetable, kale is recognized as one of the best to eat to help defend against cancer.
2 tablespoons extra-virgin olive oil
6 large garlic cloves, chopped
4 sprigs fresh rosemary
2 dried bay leaves
1 sprig fresh thyme
2 large onions, diced
1 large carrot, diced
1 stalk celery, diced
1 large potato, diced
8 cups vegetable broth
2 cups cooked chickpeas (or 2 x 14 fl oz cans)
1 bunch kale (thick center ribs removed), chopped (at least 8 cups)
1/4 cup buckwheat grouts
1/8 cup premium white chia
Himalayan rock salt to taste
1. In a large cook pot, add oil and put over medium heat. Add garlic, bay leaves rosemary and thyme and stir constantly for 2 minutes.
2. Add onion and stir until softened but not brown (about 4 minutes). Then turn up heat to medium high and add carrot and celery. Stir for about 2 minutes. Add potato and stir 3–4 minutes. Add broth and stir well. Bring to a boil; then cover and simmer on low heat for about 20 minutes.
3. Add chickpeas, buckwheat, chia and kale to simmering soup, and cook another 20–25 minutes, until all vegetables are tender. Season to taste with salt. Remove bay leaves, and sprigs. Serve hot or cold.
My Choices – 10 foods
Sep 23rd
In my wellness book “Better Being”, one of my chapters deals with the dangers of diets. Quite simply, restrictive diets do not work long term. What does work is eating whole foods in moderate amounts and combining with exercise.
I have put together an interactive tool with information that can help to shed that “extra you” by eating your way to the “better you”.
Please click on the image below or click here:
Mango & Cucumber Salsa – Gluten Free, Dairy Free, Nut Free
Jul 13th
This salsa is a great side salad or a super summer main when served over chilled rice noodles that have been drizzled with roasted sesame oil. The sweetness of the mangoes combined with the tang of the lime and the crunch of the cucumbers is a satisfying summer break.
3 Ripe Mangoes Skinned and Diced
3 Green Onions Finely Chopped
1 Cup Thinly Diced Cucumber (Approx. 1/2 of an English Cucumber)
3 Teaspoon Lime Juice (approx. 1/2 a Lime)
1 Tablespoon Salba Whole, Seed
2 Teaspoon Washed and Finely Chopped Cilantro
1/4 Teaspoon Sea Salt
Add all ingredients together and refrigerate before serving. Can be served with tortilla chips, crackers or pita. Can be refrigerated for a few days.
Farm Life – A Social Life
May 25th
I used to go to fine art auctions that included a subsection on vintage clothing and jewelry. In fact, my wedding ring was bought at such an exclusive event. With a huge glossy print catalogue outlining all such exquisite buys to be had, the day of auction became a “seen and be scene” event. With an air of judgment for all who greeted you, you registered with an auction number and hoped for the best. Feeling like you had no right to be there, due to the passive aggressive response that the crowd had, the bidding became a psychological mind trap.
One bidding game in particular turned ugly. I had my eye set on a vintage Gucci 1970′s dress that I had luckily had the privilege of previously viewing as my friend was the coordinator for the vintage jewels and clothing for a primo auction house. I knew it fit, I knew it was gorgeous, and I knew I had to have it. After the bidding started I also knew it was going to be a bad scene. The alter-bidder was angry and obnoxious, throwing her bidding paddle aggressively in the air and scowling at me as if I had done her personally wrong. Not to be deterred, I ended up spending 400% more than I had anticipated just to ensure that such a witch was “put in her place”.
Who got put in their place? I did. I stupidly spent more than I wanted to, or could afford, due to a weak ego.
Fast forward to today. At the most recent farm equipment auction, the people were so calm. Willing to provide help and assistance in advising what the best equipment was and how to use it, there was a comraderee that I have never before been witnessed at any auction. The communal response was witnessed from the onset as we pulled into the massive paddock vying to get a parking spot. Full of baseball caps and pick up trucks, people waited patiently while the one way lane in and out of the parking paddock had to control the comings and goings of all.
Once there, the people bidding were calm, cool, collected and connected. What a treat. In the end, we bought a silo for seed storage (see pics) and are happy for the amazing deal to be had. A big thanks to all of the old and new farmers who helped us figure out what to do and what equipment to do it with.
PS: my 70′s collectible Gucci dress still hangs in my closet but has been lonely for some time.
Super Duper Energy Bars – Gluten Free, Soy Free, Vegan
May 20th
Description
This simple recipe will provide a super protein and Omega infused energy boost for post workouts or as a pick-me-up first thing in the morning or mid-afternoon. Easy to make, store this in the fridge for the go-to energy bar.
- 2 1/2 cups almond meal
- 1 cup unsweetened shredded coconut flakes
- 1 cup Mum’s Original Roasted Hemp Hearts
- 1/3 cup Mum’s Original Hemp Protein Powder
- 1/3 cup Salba whole seed
- 1/2 cup chopped dried cranberries (or other dried fruit like Goji Berries)
- 2 tablespoons Amazing Grass Superfood Powder – Berry flavoured (or another green powder)
- 1/4 teaspoon powdered cinnamon
- 1/3 cup agave
- 3/4 cup melted coconut oil
- 1/2 teaspoon vanilla
Mix the first 8 ingredients together (all dry ingredients) in a bowl. In a separate bowl, add together the last three (agave, coconut oil and vanilla). Combine the wet ingredients with dry ingredients and mix well. Place into a glass 13 x 9 inch pan at 3/4 inch thick and push down and level. Place in freezer to become solid. Let set 1 hour. Take out and cut into squares. Place squares into a container in the fridge for easy access.
Contact Me
May 10th
Ann Barnes
LLB, Author of “Better Being”,
Spokesperson for Mum’s Original Superfoods,
Mother of Two, Keeper of Chaos & Multi-Tasker Extraordinaire
___________________________
email: ann@beabetterbeing.com
Tweet: beabetterbeing
FaceB: Ann Barnes
Arugula Salad with Sun Dried Tomato Dressing – Gluten Free, Nut Free, Soy Free, Dairy Free
Apr 8th
Description
For a nutritious and easy dressing that goes well with arugula, spinach or as a dip for your favourite meat kebabs, this recipe is a great standby!
- 2/3 cup rice milk
- 1/3 cup dry sun dried tomatoes (preferably sulfite and oil free)
- 3 tablespoon olive oil
- 2 tablespoon Parmesan cheese (for non-dairy version sub in red flakes yeast)
- 1 tablespoon Mum’s Original Roasted Hempseeds
- 1 teaspoon Ketchup
- 9 cups arugula washed and dried (12 cups for 4 mains or 9 cups for 4 side dishes…can sub baby spinach)
Blend all ingredient on high in a magic bullet until creamy. Mix dressing in amounts as desired with arugula and serve with a sprinkle of parmesean cheese and hemphearts. Dressing may be kept in the fridge for 3 days.
