Superfood Spotlight: Flax Seeds


Flax seeds have been cultivated for consumption for close to 6000 years. There are so many health benefits of these tiny seeds – they should be a pantry staple. The good news, they’re not expensive, and they are readily available in most grocery stores.

Here are my top 3 reasons that I recommend all of my clients consume 1 TBSP of ground flax seed every day:

  1. Flax seeds are high in Omega 3’s, specifically ALA, which is essential for health maintenance and disease prevention The ALA in flaxseed has found to be stable for at least 3 hours of cooking at oven temperatures (approximately 300F), which makes it available after ground flaxseeds have been added to baked goods.
  1. Flax seeds are high in soluble fiber. The soluble fiber traps fat and cholesterol in the digestive system so that it unable to be absorbed. Also, flax is extremely high in both insoluble fiber which can support colon detoxification, fat loss and reduce sugar cravings.
  2. Flax seeds are high in lingans. Flaxseeds are the richest source of plant lignans, having about 8 times the lignan content of sesame seeds [note that flaxseed oil does not contain lignans – they bind to the fiber]. The other plant foods on the list have about one-tenth or less the amount of lignans as sesame seeds per serving.

The three lignans found in flaxseeds can be converted by intestinal bacteria into enterolactone  and enterodiol which            naturally balance hormones which may be the reason flax seeds reduce the risk of breast cancer.

A study published in the Journal of Nutrition found that the lignans in flaxseeds may also reduce the risk of endometrial and ovarian cancer.

**In addition, flaxseed is a good source of iron, zinc, calcium, protein, potassium, magnesium, vitamin E, and folate.

Ground flaxseed provides more nutritional benefits than does whole flaxseed. That’s because the seeds are very hard, making them difficult to crack, even with careful chewing. Grinding breaks the seeds up, making them easier to digest when eaten. If whole flax seeds remain unbroken, they may pass undigested through the body.

You can add the ground flaxseed to your morning oatmeal or other cereal. I blend 1 TBSP of ground flaxseed into a green smoothie each morning. You can also add them to muffins, bread and cookie recipes

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Superfood Spotlight: Hemp Seeds


The benefits of hemp are seemingly endless. This amazing super-food balances your hormones, nourishes your skin and hair, calms post-workout inflammation, and relaxes your muscles. Thanks to it’s high levels of both iron and phosphorous, hemp is an essential food for athletes. Hemp contains high amounts of magnesium and double the protein of chia and flax seeds. Hemp also features plenty of other nutrients including abundant fiber, chlorophyll, vitamins and omega-3 and -6 essential fatty acids. Hemp also contains three times the vitamin E contained in flax.

Hemp is an easily-digested complete protein source that is also one of the richest vegetable sources of the Omega 3 & 6 Essential Fatty Acids. For optimum health, Omega-6 and Omega-3 need to be consumed in a certain ratio. I recommend hemp seed due to its ideal 3 to 1 ratio of Omega-6 to Omega-3 EFAs.

EFAs help organ muscles to contract, regulate stomach acid, help lower blood pressure,  regulate hormone levels,  break up cholesterol, while aiding in fat transportation and metabolism, and they help support the immune system and guard against viral infection . The EFAs in hemp also help improve brain function.

Wondering how to add hemp seeds to your diet?

Hemps seeds have a mild, nutty flavor similar to sunflower seeds.

•Sprinkle shelled hemp hearts on salads, non-dairy yogurt, oatmeal and cereal

•Add them to soups

•Toss them into smoothies

•Toss into other cooked grains

•Hemp butter is a great substitute for those with allergies to peanuts or tree nuts

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Acai Bowl Recipe


Acai berries are a miracle superfood that fights 80% of cancers and promotes longevity. Has a blue pigment in its skin that is highly beneficial to our immune system and cell production. High in omega 3s.



  •  1 pack of frozen Acai Berry
  • 1/2 cup apple juice (substitute almond or coconut milk if you prefer)
  • 1/2 frozen ripe banana
  • 7-8 sliced strawberries
  • 1/2 sliced banana (fresh)
  • Blueberries
  • 1/4 cup Granola

*Optional: unsweetened coconut flakes, Goji berries, sliced fruit, chia seeds


1. Remove packets of acai and frozen banana from freezer.

2. Add apple juice, Acia and frozen banana, and a few strawberries to your blender. If you have a VitaMix use the tamper to puree into a soft serve. If you have another type of blender you may have to stop and stir and keep pulsing to combine. Stop blending when smooth.

3. Once blended, pour into a bowl and top it with Granola, sliced fruit and your choice of toppings.


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