Move Along...

Flaxseed, wheat, and bran muffins
High fiber, healthy breakfast muffin


INGREDIENTS

1 C.flaxseed ground
1 C whole wheat flour
1 C. Oat Bran
1 C. Brown sugar
2 tsp. Baking soda

1 tsp Baking Powder
1/2 tsp salt
2 tbsp. Cinnamon
1 1/2 C. shredded Carrots
2-3 Apples, cored and chopped up or shredded
1/2 C. Chopped nuts (optional)
1/2 c. Raisins (optional)
3/4 C. 2 % milk
2 Eggs, beaten
1 tsp. Vanilla

DIRECTIONS

Mix flour, flaxseed, bran, sugar and dry ingredients together. Shred carrots and apples and add these along with optional raisins and nuts to dry ingredients. Mix well. Stir together milk eggs and vanilla and stir this into batter until well moistened. Fill cupcake papers until 3.4 full and bake at 350* for 20 to 25 minutes.Makes 24 med muffins. ( freeze them in ziplock bag, then just pull one out each morning and will be ready to eat 20 minutes later on the way to work! )

Number of Servings: 24

Nutritional Info Amount Per Serving: Calories: 115.7 Total Fat: 3.4g Total Carbs: 20.8g Dietary Fiber: 2.8mg Protein: 2.9g

Ok, So when did this Happen?

Asphalt Acorn~Diana Prescott,photographer


So when did it happen for you when when your refrigerator became healthier?

It struck home for me last week doing something as innocent as opening the refrigerator and noticing that mine is full of blueberries, raspberries, omega-3 eggs 2% milk, salmon, veggies etc.

It then dawned on me that unconscious and more now consciously that the more I've read & learned the more I have put into practice. It was a slow but steady metamorphosis. Other changes came about gradually sometimes almost imperceptibly but progressive. I am not saying its been perfect but definitely not as hard as I would have thought. But I've been priming myself for sometime.

I just read this great quote by Robert Frost: "Something we were withholding made us weak, until we found it was ourselves".

Whether it works for someone else I cannot say, but I know what has been working for me and that has been working on the "innies" as much as the "outties". I still agree with that commercial slogan "Its not what you are eating, but what's eating YOU". So as a nod to Frost & a commercial paying attention to the whole enchilada is important. We can and very successfully drop numbers but if we don't pay attention to it all one can as been attested to by many can easily put it back on even easier then taking it off.

I recalled resisting salads (still not a fan) but enjoy them more now. I so enjoy all the fresh fruit, the taste of organic Omega 3 eggs, still do not care for oatmeal, but able to tolerate it. And for a person who did not ever, ever thought I would see myself eating white chicken breast or turkey breast, prepared well I actually like it. Even to the point that I am rarely purchasing dark meat.

Hmmm.

I still enjoy an occasional KFC or a bowl of ice cream. I do get on occasions popsicles but still will a couple of times a month have "real" ice cream, speaking of which Hagan Daas has come out with a wonderful one called Five. Very healthy and very tasty.

It hasn't been a major struggle just trying different things and it is true using herbs & spices and my all time fave, garlic, has done wonders. I am now introducing ground flaxseed in my food. Proudly now enjoying 7-8 hours of sleep & most days drinking 7-8 glasses of water.

I wish I can walk more however until I have needed surgery it is a slow progress having to avoid some things but finding other creative means to get some movement.

So it is not impossible.

I have done some other things that have been wonderful almost liberating. Breaking goals into very small pieces over and extended period of time works. I also have discovered that some of the holding back can be in the words we use applying to ourselves when we have a setback, using words like "defeat" "bad" "failure" "devastated" for something which is minor when you look at it setting up ourselves to throw in the towel (or perhaps the apron).

One of Sparks' Healthy Reflections I read last night was timely:

Who is standing in your way?

http://www.sparkspeople.com/


Imagine someone regularly tying small weights around your ankles as you try to climb a mountain. Doesn't sound fair, does it? But that's exactly what you can do to yourself, a little bit at a time, if you don't watch out. When you think of who and what is standing in the way of your dreams, it's easy to forget your own responsibility. Even the best of us can be guilty of unknowingly hurting our own progress.

Procrastination, lateness, being disorganized, pessimism, not being honest with yourself, severe self-criticism, downplaying achievements, focusing only on weaknesses while ignoring strengths, keeping goals a secret, demanding perfection, giving up after a small setback--these are all ways you can make it tough to be (and do) your best.

Smart systems, the right attitude, and a promise to keep going no matter what will make a world of difference".

And discovering I have a healthy refrigerator is proof possible of just that! And even moreso having a healthier work in progress attitude and disposition aids me immensely!

How Cool is that?

How to Use Flaxseed to Reduce Heart Disease

How to Use Flaxseed to Reduce Heart Disease


www.healthcentral.com/heart-disease/c/45112/72042/flaxseed?ic=6046


Tuesday, May 26, 2009

Lisa Nelson, Health Professional

Flaxseed is a great diet addition if you are looking to reduce your risk for heart disease.
Flaxseed is a rich source of omega 3 fatty acids, fiber, and phytochemical lignans.

Flax is an option for individuals that dislike fish, but want to boost their intake of omega 3 fatty acids which are known to decrease heart disease risk by lowering cholesterol and blood pressure. Also, the fiber content makes meals "heavier" so you feel full longer, decreasing your likelihood to overeat. The fiber also promotes a lower LDL cholesterol level. Lignans found in flaxseed have been linked to cancer protection.

Aim for adding 1 teaspoon of flax oil to your diet each day or 1 tablespoon of milled flax. Adding flax to your diet is very simple. Here are a few options:

1. Flaxseed must be ground in order for your body to utilize the omega 3 fatty acids within, so buy your flaxseed ground and add to cereal, yogurt, salads, baked goods, and hot dishes. You are able to grind whole flaxseed with a coffee grinder or blender. Be sure to keep ground flaxseed refrigerated!

2. Flax oil can be used as part of a salad dressing or in recipes that call for oil. Flax oil contains the beneficial omega 3's, but no fiber.

3. Use flaxseed as a recipe substitute for fat and eggs. Substitute 3 tablespoons ground flax for 1 tablespoon butter, shortening, or vegetable oil. To use flax in place of eggs, mix 1 tablespoon ground flax with 3 tablespoons water and let mixture set until gel like (1-2 minutes). Use mixture in place of 1 egg.