Healthy Habits

 

A week or two into the year most of us have already forgotten all about our New Year’s resolutions. It’s easy to just let your health promise slide when your life gets back on track again after the holidays.

 

Whatever your barrier to a healthy, happy lifestyle, Yoga and a proper diet can help keep you on track.

 

The food we eat has a direct result on our health and our emotional life. Sometimes even when we maintain a generally healthy diet, we can hurt ourselves in other ways. For instance, when we feel tired we reach for caffeine or sugar to “pick up” our mood. But these substances often create “crashes” that leave us feeling worse than we did to begin with.

 

Yoga can help. The next time you need a pick-me-up, don’t automatically reach for that dietary crutch. Instead, try a natural stimulant, like a quick walk in the sunshine, some deep breaths of fresh air, or your favorite yoga pose. Yoga breathing techniques (Pranayama) can also help oxygenate-and wake up-your body and mind.  We offer classes for Pranayama Tuesdays at 6 PM with Brianne.

 

 

This week, learn more about essential fatty acids and incorporate lots of healthy nuts and seeds into your cooking with flaxseed flatbread.  

 

“Fat” is a powerful word often ridden with guilt, anguish, and even fear. Many Americans immediately associate fatty foods with bad health. But don’t fool yourself into believing that all fats should be avoided. In fact, most of us don’t get enough omega-3s and omega-6s, the fatty acids found in foods such as flax seeds, sesame seeds, and walnuts.

Confused about the relationship between different fatty acids and their functions and food sources?

 

Here’s a quick guide:

 

Omega-3s

Alpha-Linolenic Acid: the “parent” omega-3 fatty acid. Found in flaxseeds, hempseeds, pumpkin seeds, walnuts, and dark green leafy vegetables. Flaxseed oil is the richest source, containing almost 60 percent alpha-linolenic acid.

EPA: a derivative of alpha-linolenic acid. Needed to make hormonelike substances called prostaglandins that are anti-inflammatory in nature. Found in fish liver oil supplements and cold-water fish, such as salmon, trout, and tuna.

 

DHA: another derivative of alpha-linolenic acid. Necessary for proper brain and nervous system development and visual function. Found in cold-water fish and fish liver oil supplements. Also available in vegetarian supplements made from microalgae.

 

Omega-6s

Linoleic Acid: the “parent” omega-6 fatty acid. Makes primarily proinflammatory prostaglandins but also some anti-inflammatory prostaglandins. Found in high amounts in vegetable oils and in small amounts in most plant foods, such as sesame seeds, pumpkin seeds, and many nuts.

 

Gamma-Linolenic Acid: a derivative of linoleic acid. Makes more anti-inflammatory prostaglandins than proinflammatory prostaglandins. Found in evening primrose oil, borage oil, and black currant oil.

 

Flaxseed Flatbreads Recipe

Nutty flavored flaxseeds provide the nutritional benefits of omega-3 fatty acids, lignans (a type of phytoestrogen) and fiber. One of the easiest and most appealing ways to incorporate flaxseeds into your diet is to use them in yeast breads. Since flaxseeds must be ground to release their benefits, we use ground flaxseeds to replace part of the flour in the dough. A sprinkling of whole flaxseeds creates an appealing topping on this Turkish-style bread.

½ tsp. sugar

1 (¼-oz.) pkg. active dry yeast

¼ cup whole flaxseeds

1 cup whole wheat flour

2 Tbs. olive oil

2 Tbs. low-fat plain yogurt

1 ½ tsp. salt

all-purpose flour

Semolina or cornmeal for dusting

Glaze and topping

1. In large mixing bowl, mix 1 cup lukewarm water and sugar. Sprinkle in yeast and let stand until foamy, 10 minutes.

2. Meanwhile, in spice grinder or blender, coarsely grind 1/4 cup flaxseeds.

3. With wooden spoon, gradually beat whole wheat flour into yeast mixture; beat about 2 minutes. Stir in ground flaxseeds, oil, yogurt and salt. Gradually beat in just enough all-purpose flour until dough is too stiff to stir.

Healthy Living From the Inside Out