The Healthiest Diet: Eat Like a Mediterranean

Eat Like a Mediterranean

As most of us have discovered dieting does not work. Losing weight and maintaining a healthy weight has to be a lifestyle change. That sounds intimidating, but small steps over the course of many months or years is very much possible.

Studies have shown again and again that a Mediterranean “diet” or more accurately, “way of eating”, is most ideal for a healthy weight. Following a Mediterranean diet is also associated with significant improvements in health, including decreased chances of developing:

  • Cancer

  • Parkinson’s disease

  • Alzheimer’s disease

  • Diabetes, and

  • Cardiovascular disease

 So, What is the Mediterranean Diet? 

The Mediterranean diet is the traditional diet of Greece, Spain, Italy, and the surrounding regions. Long term scientific research has shown that people in this region have lower rates of chronic disease and a longer life expectancy.

The Mediterranean diet emphasizes foods from plant sources, including:

  • Fruits

  • Vegetables

  • Beans

  • Whole grains

  • Nuts

  • Healthy fats like olive oil, and

  • Lean proteins like fish, chicken, and eggs

So, eat like a Mediterranean! 

Follow these simple steps to shift your dietary pattern for long term health.

  1. Eat lots of vegetables. Look at your plate, you should see a rainbow of colors!

  2. Eat locally grown and seasonally available foods. Visit your local farmer’s market [find your local market here: Farmer’s Market Finder] for affordable fruits and vegetables. Many farmer’s markets now take EBT or food stamps, so it’s becoming easier to get fresher and locally grown produce, even on a budget.

  3. Use olive oil as your principal fat. Butter, in moderation, is better than margarine and other processed vegetable oils. Other sources of good fats are nuts, sunflower seeds, coconut oil, olives, and avocados.

  4. Limit red meat, especially processed meats like hot dogs and sausages, to 12-16 oz per month. Start thinking of red meat as a side dish or a topping instead of the main entrée.

  5. Build your meals around beans, lentils, garbanzo beans, whole grains, and vegetables.

  6. Cheese is fine, but should be used in moderation.

  7. Plain, whole yogurt is full of good nutrients and probiotics. Avoid the dessert yogurts like Yoplait, etc. Make your own flavored yogurt with a drizzle of honey or fruit preserve.

  8. Eat more fish: salmon, sardines, and other small to medium sized fish are full of protein and omega-3 fatty acids. Limit tuna and other bigger fish. The bigger the fish, the more mercury it will have. *(Pregnant and nursing mothers can consult this guide from Purdue University on the amount and type of fish to consume: Fish Consumption when You’re Pregnant.

  9. Switch to whole grains. Try bulgur, barley, farro, red, brown or black rice. Buy breads, pasta, and tortillas made with whole grain or whole wheat flour. Avoid enriched bleached flour.

  10. For dessert, eat fresh fruit and save cakes, cookies, and ice cream for special occasions or once per week.

  11. Finally, even moderate exercise, like walking, goes a long way in maintaining healthy weight and health.

 

Here’s to your health! Yasou!



Sources:

  1. Meta Analysis of prospective cohort studies from 1966 through 2008 with a total of 1 574 299 study subjects

  2. http://www.ncbi.nlm.nih.gov/pubmed/24931280

  3. Harvard School of Public Health

  4. Photo Credit: OldWays Preservation Trust

Eat Like a Mediterranean: Farro and Mushroom Pilaf

Farro is a delicious species of wheat that was cultivated in Ancient Egypt. It is said to have fed the Ancient Roman army and it is still very much loved in Italy. As an heirloom grain, farro is more nutritious than most modern wheat. Whole farro contains fiber, vitamins, and minerals. Our recipe features semi-pearled farro, which has had some of the bran removed, but still contains plenty of fiber.

In addition to being a good source of fiber, farro is a complex carbohydrate so, it takes a long time to break down and keeps blood sugar levels steady. For more information on simple vs. complex carbohydrates and their impact on health and diabetes click here.

For more information on Farro’s history, nutrition composition, and recipes click here.

This week, our recipe features this lovely grain in a simple pilaf with mushrooms. ✿ When cooking with whole (not processed) farro you should let it soak in warm water overnight.

 

Ingredients:

  • 1 cup farro
  • 3 cups water or chicken stock
  • 1 cup washed mushrooms (we’ve used tiny seafood mushrooms, but any kind will work)
  • 1/2 yellow onion
  • Olive oil
  • Salt & pepper to taste

 

Directions:

Chop the onions. In a medium skillet, heat the olive oil and toss in the chopped onions. When the onions become translucent, add the mushrooms. Saute the mixture on medium heat until the mushrooms are translucent and soft.

In a separate pot, bring 3 cups of water or chicken stock to a boil. Add the washed farro and salt and pepper to taste. Turn the heat down to low heat and cover the pot. You want to cook the farro until it has soaked up all of the water and it soft, approximately 30-40 minutes. Add in the cooked mushroom and onion mixture. Stir and let it sit for a few minutes. Enjoy!

This recipe was handed down to me by my mother, Margarit Mkrian.

But Organic is So Expensive......

We have all heard by now that eating organic fruits and vegetables is ideal, but why is this? Is organic produce nutritionally superior? Well, the short answer is no. Studies have found no significant difference in nutrition between organically grown produce versus conventionally grown produce. So, does it taste better? Well, yes it does! In most cases, this is true.

But there's more to it just than taste and nutrition. Organic and sustainable farming practices are more aligned with traditional farming methods. There’s an emphasis on eating locally grown produce that is grown without the use of chemical pesticides. This means that the growers do not have to pick the fruits and veggies before they’re ripe so that they can travel great distances on cargo ships to get to your local grocery store. When produce is cultivated for its physical appearance and it’s longevity or shelf life, it is not allowed to reach it’s full flavor potential. Have you tasted an heirloom tomato and compared it to a conventionally grown tomato? There’s a big difference in its texture and taste. The conventionally grown tomato tastes like cardboard. This is because it was not allowed to fully ripen before it was picked and was then processed, sprayed with preservatives, and travelled thousands of miles for a beautiful display at the supermarket.

So, aside from taste and the global treck that most produce take these days to get to your grocery store, why else should we care about eating organic foods? The most concerning issue in conventional  farming has to do with the widespread use of systemic pesticides. These pesticides, many of which are so new that they lack enough scientific data on their long term safety on the human body, cannot be washed away by rinsing your fruit or veggies under water, or vinegar solution. Systemic pesticides have, essentially, become a part of that strawberry. 

But organic fruits and vegetables are expensive, very expensive. Yes, this is usually true, but it doesn’t have to be!

 

We’ve been advocating shopping for fresh fruits and veggies at your local farmer’s market for several reasons, including the fact that farmer’s markets offer the most affordable way to buy organically grown produce. The beautiful, organic veggies in the picture above all came from our local farmer’s market.

  • Organic head of cauliflower $2.50 per head compared to $2.99 per lb at the grocery store
  • Organic carrots $2.00 per bunch (approximately 7-8 carrots)
  • Organic beets $2.50 for a bunch (3 large beets)
  • Organic zucchini and yellow squash $2.00 per lb

To find your local farmer’s market click here for the farmer’s market locator.

✿ Many farmer’s markets are now participating in the Market Match. Market Match is a program that doubles the CalFresh EBT (also known as food stamps) that you spend on fresh fruits and vegetables. So, if you spend $20 at the farmer’s market, Market Match will give you an additional $20 to spend that same day. Now this is a great way to get your organic or locally grown non-organic fruits and vegetables!

Happy Shopping! Happy Eating!

Happy Shopping! Happy Eating!

Healthy Lunchbox: Lentil Goodness

 

In our recent article The Healthiest Diet: Eat Like a Mediterranean, we highlighted the importance of healthy foods like lentils and beans. Lentils, beans, and peas are all part of the legume family. Lentils in particular are a good source of protein, iron, dietary fiber, folate, and a number of other vitamins and minerals (Mayo Clinic).

Lentils are also affordable, easy to prepare, and will last for a long time in your pantry. When cooked properly, lentils have a pleasant, but mild, nutty and earthy taste. They can also be added to various other dishes, including chili, soups, and salads for a healthy kick of protein.

This week’s healthy lunchbox features a lentil and rice pilaf with a side of veggies, fruits, and nuts.

Ingredients:

  • 1 cup lentils
  • 1 cup rice
  • 4 cups water
  • 1/2 yellow onion
  • Olive Oil

Rice is a universally loved food and has sustained civilizations for millennia. However, recent concerns over potentially unsafe levels of arsenic have surfaced. Most foods grown in soil have a naturally occurring arsenic load. If rice is a regular part of your diet, be sure to thoroughly wash your rice under running water to reduce some of the arsenic presence. For more information on rice, levels of arsenic, and best rice varieties to choose, click here.

Directions: 

  • Chop the onions and brown them in olive oil.

  • Sort through the lentils and pick out the discolored pieces. Wash them thoroughly under running water.

  • Add 1 cup of lentils to the browned onions and saute for a couple of minutes.

  • Add 2 cups of water and a dash of salt to the mix and bring to a boil.

  • Turn the heat down to low, cover and cook until all of the water has been absorbed. The lentils should be soft, but not too squishy or too firm.

  • Let cool.

  • Wash rice thoroughly under running water and cook separately by adding 1 cup of rice and 2 cups of water to a cooking pot. Bring to a boil. Simmer on low heat until the water has fully absorbed and let cool.

  • When both the rice and lentils have cooled, mix them together and enjoy!

 

We love lentils so much, we are featuring two more ways to serve lentils to your little ones below!

Lentils with a dollop of yogurt: cook the same way as above without mixing with rice. Let it cool and add a dollop of whole, plain yogurt for a tasty and refreshing dish.

Lentil Cakes or Nuggets: Cook the lentils as described above and let them cool. Combine lentils with a quarter cup of bread crumbs, one whole egg, and your choice of herbs and spices. Mash with a potato masher or run it through the food processor (or blender) until everything is well mixed and has a slightly mushy appearance. Make little cutlets (or nuggets), coat them in a thin layer of bread crubs, and bake 10-15 minutes at 350 degrees or until the nuggets have firmed. 

Enjoy!

The Happy Lunchbox: Pack the Rainbow

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Children should be eating a variety of foods for optimum nutrition, but this isn’t an easy task to accomplish, especially if they’re picky eaters. The best strategy to establish healthy eating habits is to offer children a variety of foods and give them the opportunity to explore. They’re likely to reject vegetables, especially those that are really good for them. The key is to keep offering and keep modeling healthy eating behavior. Another important thing to do is to talk about healthy foods in a positive light. If we make it sound like it’s a chore or an obligation to eat healthy food, they will see it the same way.

We love a school lunchbox that incorporates all food groups, is delicious, and affordable.

The USDA recommended food groups can be easily incorporated into your little one’s (and your) lunchbox:

  • Vegetables: Cut up- carrots, celery, cucumbers, broccoli, and cauliflower florets work well for little hands

  • Fruits: Cut up- apples, pears, small tangerines, grapes, blueberries, and bananas

  • Protein: Hard-boiled egg, chicken breast cut into cubes, beans, tofu or fish

  • Grains: Choose whole grains for bread, tortilla, and pasta

  • Dairy: Milk, whole yogurt, eggs, and cheese

✿The most affordable place to find locally grown fruits and vegetables is your local farmer’s market. Find one near you at Ecology Center Farmer’s Market Finder.

Breakfast is Healthy Belly Food

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Breakfast is Healthy Belly Food

We’ve all heard that breakfast is the most important meal of the day. Well, it’s true, but why?

Eating breakfast helps kick start your metabolism and gives your body the energy it needs to power through the morning.

Pictured: Coco almond butter and hand smashed raspberry spread on whole grain flax waffles; berries; and breakfast egg sandwiches with cheddar cheese and avocado on toasted whole wheat English muffins.

Studies show that eating a healthy breakfast can help maintain a healthy body weight. Protein, whole grains, and fruits or vegetables are healthy breakfast options. Doughnuts, bagels, and sugary cereals are not. When you eat sugary processed foods, your blood sugar levels spike quickly, giving you a boost of energy, but leaving you feeling tired shortly thereafter. Proteins, on the hand, help your body burn energy slower, giving you the fuel you need to tackle the day. Breakfast is especially important for children as their young brains need the fuel to concentrate in class.

Here are some great options for healthy breakfast for our busy lifestyles:

✿ Eggs have gotten a bad reputation over the last several decades. More and more research is now showing that eggs are actually a healthy food. This is great news for breakfast lovers! Eggs contain good fats called monounsaturated and polyunsaturated fats. Unlike saturated and trans fats, these good fats help stabilize blood cholesterol level and lower risk of heart disease. They also regulate insulin, keeping blood sugar within a healthy range (Mayo Clinic). Additionally, eggs are high in protein, which is essential for healthy muscle mass and tissue repair. Eggs are also a good source of vitamins A and D. In fact, the advisory committee that makes recommendations to U.S. health and agriculture officials who will be issuing the 2015 Dietary Guidelines later this year, have placed eggs back on the list of recommended sources of protein. So, forget the old fear of eggs as a cholesterol increasing food and eat away!

  • Eggs: boil a dozen eggs and keep them in the refrigerator. Grab one each morning and go!

  • Oatmeal with raisins, cranberries or nuts

    ✿ Oatmeal is an excellent breakfast food with many health benefits. It is high in soluble fiber, which helps to stabilize blood sugar to reduce the risk of diabetes. Soluble fiber also helps to reduce bad cholesterol (Mayo Clinic).Try making it yourself with rolled oats or steel cut oatmeal instead of using the instant kind. Drizzle a bit of honey or coconut nectar on top. When in a hurry though, the instant is fine too, as long it does not have added sugar.

  • Whole wheat or whole grain toast, low-fat cheese, and a slice of tomato

  • Smoked salmon on whole grain toast or bagel with light cream cheese

  • Yogurt and a banana

  • Nut butters: spread peanut, walnut or almond butter on whole wheat toast, an English muffin or a waffle

    ✿ Nut butters are an excellent source of protein; vitamin B and E; essential omega-3 fatty acids; and heart healthy monounsaturated fats. Be careful though, commercially produced peanut butter has a lot of added sugar and other preservatives. Read the ingredients list and chose a brand with the least ingredients. Better yet, make your own. Click here for recipes to make your own nut butters.

  • Breakfast egg sandwich: egg, a slice of avocado, cheese, and a tomato slice on toasted whole wheat English muffin

  • Smoothie: plain yogurt; fruits like banana, mango, and berries (frozen works well and is more affordable); and a splash of milk

 

Enjoy your breakfast!

Healthy Belly, Happy You

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Healthy Belly, Happy You

 

There has been a lot of news lately about our microbiota, or what is commonly known as “gut bacteria.” Did you know that our intestines carry tens of trillions of 1,000 different species of bacteria? That’s about 8 pounds of bacteria!

Some of these microbes are beneficial to us because they help us break down food to release energy, produce vitamins, and protect us against germs. The amazing fact is that a vast amount of our immune cells live in our gut, representing about 70% of our immune system.

Researchers believe that disturbances in our intestinal micro-biome (the ecosystem of microbes) may play a role in multiple chronic diseases, including diabetes, inflammatory bowel syndrome, and many others.

Scientists have been studying the various ways our gut bacteria aid or damage our health. More research is necessary to pinpoint the exact inter-relationships between our diet, these microbes, and chronic disease, however, we do know that the bacteria are influenced by our diets and that they are modifiable, sometimes in a very short period of time. So, what does this mean for all of us? It means that the choices we make every day about the types of foods we eat will optimize our health and reduce our risk for chronic disease.

For example, researchers believe that the bacteria in our intestines feed on the fiber that we eat. If we don’t get enough fiber in our diet we will starve the good bacteria, which will disturb the balance of good versus bad microbes or will allow the bacteria to eat away at our intestinal lining. That can’t be a good thing!

Fruits, vegetables, and whole grains are excellent sources of fiber. So feed your gut healthy and give those little guys the fuel they need to help you achieve good health and keep the bad guys from taking over!

 

Fruits and Vegetables High in Fiber:

✿ The darker the veggie, the higher the fiber content.

✿ Pop your own popcorn and stay away from the artificially colored and flavored microwavable stuff!

  • Apples (especially the skin)
  • Bananas
  • Oranges
  • Raspberries
  • Mangos
  • Dark colored vegetables like beets, carrots, broccoli, and spinach
  • Beans: navy, white, garbanzo, kidney, lima, and pinto
  • Lentils
  • Nuts and seeds: sunflower seeds, pumpkin seeds, pistachios, almonds, and popcorn

 

Sources:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/

Grilled Cheese Gone Healthy

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Who doesn’t love a delicious grilled cheese sandwich? If not prepared correctly, grilled cheese sandwiches can become very unhealthy, however, if you use the right ingredients they can be a healthy and delicious meal. This particular recipe adds in the delicious and nutritious flavors of tomatoes and Californian’s favorite fruit, the avocado!

✿Whole grain or whole wheat bread is much better for you nutritionally than white bread. Bread is made out of flour that comes from grain kernels. A grain kernel has 3 parts: brand, endosperm, and germ (called this because it’s the part of the kernel that germinates into a new plant). Whole grain and whole wheat bread contain all parts of the grain kernel. White bread is made from flour with refined grains that have had the fiber-dense bran and the nutrient-rich germ processed out, leaving only the starchy endosperm. Removing the bran and germ also removes key nutrients, including vitamins, minerals, healthy fats, protein, and fiber.*

Ingredients:

  • Whole grain or whole wheat bread
  • Cheddar Cheese
  • Avocado
  • Cherry Tomatoes
  • Olive Oil (only needed if making on the stove)

Directions:
Cut open your avocado and use a butter knife to create thin slices of the fruit. You will only need a quarter of the avocado for each sandwich. Cut your cherry tomatoes in half lengthwise. You will only need about 3 or 4 halved tomatoes, but you are welcome to throw on more! Take a slice of whole grain or whole wheat bread and cut in half. Place a slice (or two) of cheddar cheese in between the two pieces of bread. 

If you have a conventional oven, you can lay down some foil and place the sandwich inside to toast up and melt the cheese. Once it’s toasted to your preference, take the sandwich out and layer with avocado slices and sliced tomatoes. Yes, it’s really that easy!

If you do not have a conventional oven, warm up a drop of olive oil on a skillet and place the sandwich on top. Flip over to toast the other side. Once the cheese has melted and the bread is toasted to your preference, take it off of the skillet and layer the sandwich with avocado slices and sliced tomatoes.

This grilled cheese sandwich is a perfect example of how eating healthy can be easy and delicious!

Enjoy!

Beet Away the Blues

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Beet Away the Blues: a delicious beet smoothie

The humble beet is an excellent food addition to your healthy diet and we’re going to take the time to sing the praises of this much overlooked vegetable in this week’s edition!

If you’re hesitant to try beets, an easy first step is to try it in a smoothie. Beets have a sweet earthy taste to them and are a great way to introduce nutrient dense foods into your diet.

Beets are chuck full of beneficial vitamin C, fiber. They also have essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects. On top of all of that, they produce nitric acid, which helps increase blood flow throughout your body, including to your brain.

Ingredients:

✿ We prefer frozen because they are easy to store in your freezer, are less expensive, and more readily available throughout the year. Frozen fruits and vegetables maintain their nutritional content and they are often a great alternative to their more expensive fresh, organic counterparts.

✿We prefer whole milk plain yogurt versus the low fat versions. Low fat dairy is not a healthy option because the fat is often replaced with added sugar.

  • Mixed berries (we used strawberries and blueberries)
  • 2 small or 1 large boiled beets
  • 1/2 cup of beet juice (look for pure beet juice and make sure to read the ingredients list to ensure there are no added sugars.
  • 3 tablespoons of whole milk plain yogurt
  • 1/4 cup of coconut water

Directions:

Mix all of the ingredients in a blender and beet away those winter blues! It’s as simple as that. Isn’t the color gorgeous? Happy drinking!

Rainbow Egg and Veggie Muffins

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Eggs are an excellent way to start your day off right. Making these delicious and healthy breakfast egg muffins is simple, quick, and perfect for families on the go. Involving the kids in the cooking process is also a fun way to teach them to make lifelong healthy food choices and have fun at the same time. Cook these on the weekend and store them in the refrigerator for easy breakfast options throughout the week as you head out the door.

For more information on the benefits of eggs, visit a past Healthy Belly, Happy Child post Start Your Day Right: Why Breakfast is Essential.

Eggs are an excellent source of:

  • Inexpensive protein: Important for muscle and tissue repair and sustained energy

  • Monounsaturated and polyunsaturated fats: Help to stabilize blood cholesterol levels and lower overall risk of heart disease

  • Vitamins A and D: Important for eye health (Vitamin A) and the optimum absorption of calcium (Vitamin D)

  • Regulate Insulin: Help regulate insulin, keeping blood sugar levels within a healthy range

Ingredients:

  • 8 eggs
  • 1/2 cup of milk
  • Veggies of choice: we used broccoli, mushrooms, carrots, cherry tomatoes
  • Cheddar cheese
  • Salt and pepper
  • Butter or olive oil for greasing muffin pan

Directions:

  • Preheat oven to 375 degrees

  • Chop the broccoli, mushrooms, and cherry tomatoes

  • Grate the carrots and cheese

  • Crack the eggs into a large bowl and add salt and pepper to taste

  • Add milk and whisk until combined

  • Add chopped and grated vegetables and whisk until combined

  • Grease muffin pan

  • Spoon the combined mixture into each muffin cup

  • Bake for 15-17 minutes and enjoy!

 

Sneaky Healthy Pasta

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Just about everyone loves pasta, especially kids. Unfortunately, it isn’t always the healthiest option for them. With a few simple tricks, however, busy parents can feel good about feeding kids their favorite foods! Check out our sneaky healthy pasta dish we hope your littles will love.

Ingredients:

  • Whole grain or whole wheat pasta

    There are great non-wheat pasta options on the market now, including quinoa, mung bean and lentils. This is important both from a nutritional point and especially if you are concerned about wheat or gluten sensitivities. These may cost a little more than the traditional white pasta but they are a much healthier option.Traditional pasta is highly processed and most of the nutrients from the wheat grain are stripped in the process. We love the Ancient Harvest brand available at Vons, Albertsons, Food for Less and other markets.

  • Your choice of fresh or frozen vegetables

    While fresh vegetables are preferred, they are not always easy or simple to use. Frozen vegetables are a great option as they maintain their nutrient content. The organic varieties of frozen are also more affordable than organic fresh veggies and they can be kept in the freezer for a long time. You can find these in bulk at Costco at a reasonable price.

  • Olive oil
  • Your favorite pasta sauce
  • Herbs & spices of your choice

Directions:

  • Cook the frozen veggies in a pot with olive oil, herbs, and spices

  • Once the veggies have cooked through, mash them with a potato masher                                 

  • For very picky eaters, place the cooked veggies in a food processor or blender.

  • Add in pasta sauce and keep mashing the veggies

  • Add cooked pasta to your sauce & veggie mixture. Cook for a minute or two and let sit until the pasta has absorbed sauce with veggies.

If your kids are as clever as mine, they’ll pick out the pasta and leave the larger pieces of veggies. This is OK because they are still getting the nutrients that absorbed into the pasta and the occasional veggie does sneak in.

Enjoy!

 

 

Strawberry Banana Smoothie

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A smoothie is a great way to feed nutrient dense foods to children or the whole family. Anything can go into a smoothie really, but things like cooked spinach, kale, and protein powders are easier to hide for those picky eaters. Here we’ve made a delicious (and sneaky healthy) banana berry smoothie. Strawberries, blueberries, and bananas are considered superfoods. While this is largely a marketing term, it refers to nutrient dense foods, so it works for us. 

These foods are rich in antioxidants, in fact, one strawberry has more vitamin C than an orange! Plain whole yogurt is rich in probiotics, which are beneficial bacteria that help support a healthy immune system and using honey, maple syrup or raw coconut nectar to add a little bit of sweetness is a healthier alternative to sugar. We hope you and your littles enjoy!

Ingredients:

  • 1 banana
  • 1 cup frozen (or fresh) strawberries
  • 1 cup frozen (or fresh) blueberries (or any kind of berry)
  • 1 cup milk (I always use whole, it’s nutritionally superior to skim milk)
  • A cup of whole plain yogurt (or greek yogurt)
  • 1 tablespoon almond butter (peanut, sunflower work well too)
  • We recommend not using sweetened yogurt, as it has a lot of added sugar.
  • A drizzle of honey, maple syrup or coconut nectar

Coconut nectar is low on the glycemic index (approx. 35), which means it releases glucose slowly into the body and does not spike blood sugar levels as quickly, which is important if you have concerns about diabetes. See more on the glycemic index here.

  • Optional: ground flax, ground chia seeds or protein powder (ground flax pictured).    

Preliminary studies show that flax and chia seeds are good sources of omega-3 essential fatty acids and dietary fiber. Researchers believe that omega-3 fatty acids and dietary fiber help the cardiovascular system, including lowering blood pressure and preventing the hardening of arteries, a contributing factor in heart disease.

 

Directions: 

Put all the ingredients in a blender or a food processor and mix until blended well!

Enjoy.

Hopefully your efforts will result in this!