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YOUR HEALTHY PERSPECTIVE
September 2002
http://www.healthyperspective.com
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TABLE OF CONTENTS
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-Flaxseed
-7 Benefits of Flax (and a bonus)
-Fighting prostate cancer
-Fighting breast cancer
-How and How Much?
-Got Milk? (Then you've probably got constipation too!)
-Healthy Recipe
-Nicole's Banana Bread
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FLAXSEED
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You've undoubtedly been hearing, through the media, of the health benefits of consuming omega-3 and omega-6 essential fatty acids (EFA). The benefits are numerous and well substantiated. They are called "essential" because our bodies cannot produce them - we must ingest these nutrients.
You may have heard, in some of the media reports, that eating fish is a desirable way to fulfill dietary requirements of EFA. We like what Dr. John McDougall had to say on that subject:
"Since plants synthesize these fats they are the original and obvious source of all EFA. If animals, say fish, have significant amounts of EFA in their tissues it is because they ate plants, like algae, which originally made the EFA."
[ http://www.drmcdougall.com/efa.html]
In other words - go straight to the source!
EFA's are found in a number of foods, such as safflower, sunflower, hemp seed, soybeans, walnut, pumpkin, sesame, flax, canola (rapeseed), green leafy vegetables, borage, black currant seed, and primrose.
Flaxseed is a particularly good source, as it affords other health benefits as well. Again, we would like to quote Dr. McDougall:
"Flaxseed (as a whole seed) is one of the richest sources of alpha linolenic acid and is also a good source of soluble fiber. Consumption of 50g (1 2/3 ounces) of raw, ground flaxseeds has been shown to increase the amount of omega-3 EFA [essential fatty acids] in the blood and tissues and to lower the cholesterol by 9% and LDL "bad" cholesterol by 18% (Br J Nutr 69:443, 1993). Blood sugar was also decreased. Even though the benefits of EFA as oils on cancer growth are questionable, the lignans present in flaxseed seem to have an antitumor effect when fed at the early stages of cancer promotion (Nutr Cancer 26:159, 1996). Plant foods are the only source of phytoestrogens, like isoflavones, coumestans, and lignans, that are believed to be beneficial for many problems, including menopausal symptoms, osteoporosis, cancer, and heart disease (Annu Rev Nutr 17:353, 1997).
"Flaxseed is also an excellent laxative. The number of bowel movements per week is found to increase by 30% with the addition of 50g of flaxseed daily. The seeds can be added to hot or cold grain cereals and consumed whole. Uncle Sam cold cereal and Prairie Sun Hot Cereal sold in the natural foods store have flaxseed. Or it can be ground in a coffee grinder and applied to almost any dish. About 5 tablespoons of ground flaxseed daily should have a positive effect.... Refrigerate oils and ground seeds because they oxidize easily and become rancid."
[http://www.drmcdougall.com/efa.html]
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7 Benefits of Flax
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More great information on the health benefits of flax can be found at the "Ask Dr. Sears" website. Dr. Sears lists seven ways flax can promote good health:
"1. Flax promotes cardiovascular health. The ultra-high levels of omega-3 fatty acids lower LDL (bad) cholesterol levels. Fish oils and algae are also good sources of essential fatty acids.
"2. Flax promotes colon health. It has anti-cancer properties and, as a natural lubricant and a rich fiber source, it lowers the risk of constipation.
"3. Flax supplements can boost immunity. One study showed that school children supplemented with less than a teaspoon of flax oil a day had fewer and less severe respiratory infections than children not supplemented with flax oil.
"4. Flax provides fats that are precursors for brain building. This is especially important at the stage of life when a child's brain grows the fastest, in utero and during infancy. A prudent mom should consider supplementing her diet with a daily tablespoon of flax oil during her pregnancy and while breastfeeding.
"5. Flax promotes healthy skin. I have used flax oil as a dietary supplement in my patients who seem to have dry skin or eczema, or whose skin is particularly sun-sensitive.
"6. Flax may lessen the severity of diabetes by stabilizing blood-sugar levels.
"7. Flax fat can be slimming. Fats high in essential fatty acids, such as flax, increase the body's metabolic rate, helping to burn the excess, unhealthy fats in the body. Eating the right kind of fat gives you a better fighting chance of your body storing the right amount of fats. This is called thermogenesis , a process in which specialized fat cells throughout the body (called brown fat) click into high gear and burn more fat when activated by essential fatty acids, especially gamma-linolenic acid (GLA). I have personally noticed that I crave less fat overall when I get enough of the healthy fats. A daily supplement of omega 3 fatty acids may be an important part of weight control programs."
[http://www.askdrsears.com/html/4/T041700.asp]
-Bonus
We haven't tried this one, but we've heard that flax seeds may be used as an egg substitute for use in baked goods. In your blender, grind one tablespoon of flax seeds with two tablespoons of water. This will substitute for one egg. [This tip found at http://www.celtic-seasalt.com/orflaxseed.html.]
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Fighting Prostate Cancer
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Dr. Joseph Mercola states:
"Flaxseed was commonly used in cereals and breads in the Middle Ages, but has not been a staple in the modern diet since the industrial age. It is rich in fiber and omega-3 fatty acids, which may affect levels of hormones that are involved in the progression of cancer.
"Flaxseed also contains a fiber-like compound, lignan, which is thought to bind to testosterone and possibly help remove it from the body. This could, in turn, help suppress the growth of prostate cancer cells.
"Prostate cancer is the most common cancer among American men, excluding skin cancers. The American Cancer Society estimates that more than 198,000 new cases of prostate cancer will be diagnosed in the US in 2001. While the cancer will be diagnosed in about 1 in 6 men, about 1 in 30 will die of the disease."
[http://www.mercola.com/2001/jul/21/flaxseed.htm]
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Fighting Breast Cancer
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From Dr. Joseph Mercola:
"Ground flaxseed may contain compounds that protect postmenopausal women from breast cancer Blood levels of specific estrogens linked to increased risk for breast cancer decreased significantly with flax supplementation.
"Previous studies have suggested that naturally occurring compounds called phytoestrogens, work to lower levels of circulating estrogens linked to breast cancer. Flaxseed is especially high in one such phytoestrogen, lignan, which is thought to inhibit estrogen production.
"Researchers tracked blood levels of two cancer-related estrogens, estrone sulfate and estradiol, in a group of 28 postmenopausal nuns over the course of one year. On top of their regular diet (which was similar for all the women studied), the nuns received daily supplements of either 0, 5 or 10 grams of ground flaxseed.
"Levels of the two circulating estrogens fell significantly among women taking the supplements, but remained stable in the non-supplement group."
(Annual Meeting of the American Chemical Society August 29, 2001)
[ http://www.mercola.com/2001/sep/8/flaxseed.htm]
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How and How Much?
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We try to enjoy flaxseeds daily. We sprinkle raw flaxseeds on our oatmeal or simply eat them plain. They have a nice nutty, but subtle flavor. If your flaxseeds have an unpleasant taste, they are rancid - throw them out and buy some fresh. Flaxseeds can also be ground into smoothies or added to salads and to hot or cold cereal. As with all perishable foods, we refrigerate our flaxseeds (after opening the sealed package).
Try to consume one or two tablespoons of this power-packed food each day. You may increase this to five tablespoons if tolerated. But please don't overdo and consume raw flaxseeds by the cupful. According to Dr. Gabe Mirkin, "They [raw flax seeds] contain cyanogen which is harmless in small amounts, but in large amounts can act to keep your thyroid from taking up enough iodine. (Cyanogen is rendered inactive by cooking.)" [ http://www.drmirkin.com/nutrition/N192.html]
Flax oil is another way to supplement your EFA. Please keep flax oil refrigerated, as it is very perishable (if it tastes bad, it's rancid). A tablespoon of flax oil can be added to your favorite salad. Dr. George Malkmus, of Hallelujah Acres, takes his daily flax seed oil directly from the spoon, medicine-style. Flax oil is an excellent supplement, but you do not get all the benefits of raw flaxseeds, as the fiber has been eliminated.
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GOT MILK? (Then you've probably got constipation too!)
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In Dr. John McDougall's Nov/Dec 1998 newsletter, he states that while lactose intolerance (from cow's milk) commonly causes chronic diarrhea in both adults and children, cow's milk is often the cause of chronic constipation too.
The New England Journal of Medicine published a double-blind, crossover study in Oct. 15, 1998, comparing the effects of cow's milk vs. soy milk in a group of children with chronic constipation. The children who switched to soy milk had relief from their symptoms. After reintroduction to cow's milk, the constipation returned within 48 to 72 hours! Other symptoms which resolved with soy milk were anal fissures and pain on defecation. The children on cow's milk were also found to have high incidences of other symptoms, such as runny nose, asthma, and eczemas (all common with cow's milk allergies).
Dr. McDougall says that in his early days of medical practice, after his patients switched to his recommended diet, high in fiber, their constipation problems would usually disappear. But the occasional patient would tell him that their constipation persisted. With further investigation, the doctor would discover that the patient had discontinued nearly all dairy, but still used a very small amount (such as a bit of skim milk on cereal). Once they stopped using this small amount of milk, their constipation was resolved!
Here is Dr. McDougall's advice for relief of constipation:
"A starch-based diet along with vegetables and fruits is a sure cure for constipation. Certain foods, like fruits, contain generous amounts of water and fibers, and therefore contribute to a bulkier, softer stool. Prunes are famous for their beneficial effect on constipation, due to the helpful changes they promote in the lower bowel. Miller's bran adds extra fiber. Flaxseed is a natural and well tolerated laxative. Add two to four tablespoons of flax seeds to each cup of a grain, such as rice, before cooking, or buy Uncle Sam cereal in the grocery. As a last resort, I will recommend a nonabsorbable sugar, called lactulose (Chronulac, Granulac), this draws water into the colon and helps to end constipation in even the toughest cases. Lactulose is available only with a doctor's prescription. People who have had intestinal troubles for years, and are labeled as laxative abusers must be encouraged first to renounce his laxatives, and then to wait patiently while the elongated colon fills enough to provide the natural stimulation to evacuate. Normal bowel function on a starch based diet is one to three large unformed soft, easy to pass, stools every day or two."
[You may read the above mentioned article in its entirety at http://www.drmcdougall.com/newsletter/nov_dec3.html.]
More great information from Dr. McDougall on constipation, varicose veins, and hemorrhoids can be found at http://www.drmcdougall.com/science/constipation.html.
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HEALTHY RECIPE
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The air in our house has been filled with the fragrant aroma of freshly baked banana bread - ummm. It's a wonderful treat on a crisp fall day.
**Nicole's Banana Bread**
2 cups unbleached flour
1 tablespoon non-aluminum baking powder
1 teaspoon cinnamon
4 medium ripe bananas, mashed (approx. 2 cups)
2/3 cup pure maple syrup
1 teaspoon pure vanilla extract
Mix separately the dry and wet ingredients, then mix them together until well blended. Pour the batter into a lightly greased* 8.5" x 4.5" loaf pan and bake at 350 degrees for about an hour.
*tip: Grease the bottom only (and not the sides) of the loaf pan. This will help the banana bread rise better.
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Enjoy these beautiful early fall days.
God bless you!
-Rev. Clarence Russell, Kimberly and Nicole
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