Flax Bread Recipe

Flax Bread

Ingredients 

  • 1 1/4 cups whole-wheat flour
  • 1 cup bread flour
  • 1 cup warm water (100° to 110°)
  • 1 package dry yeast (about 2 1/4 teaspoons)
  • 1/2 cup flaxseed
  • 2 tablespoons flaxseed
  • 3 tablespoons nonfat dry milk
  • 2 tablespoons shreds of wheat-bran cereal (such as All-Bran)
  • 3 tablespoons honey
  • 1 tablespoon molasses
  • 1 teaspoon salt
  • 3 tablespoons bread flour
  • Cooking spray
  • 2 teaspoons cornmeal
  • 1 large egg white, lightly beaten
  • 1 teaspoon flaxseed

Preparation

  1. Lightly spoon flours into dry measuring cups, and level with a knife. Combine the bread flour, water, and yeast in a large bowl; stir well with a whisk. Cover and let stand at room temperature 1 hour.
  2. Place 1/2 cup flaxseed in a spice or coffee grinder; process until finely ground to measure 3/4 cup. Add the ground flaxseed, whole-wheat flour, 2 tablespoons whole flaxseed, and next 5 ingredients (2 tablespoons flaxseed through salt) to the yeast mixture, and stir until a soft dough forms (dough will feel tacky). Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 5 minutes); add enough of remaining 3 tablespoons bread flour, 1 tablespoon at a time, to prevent the dough from sticking to hands. Shape dough into a 5-inch round loaf; place on a baking sheet coated with cooking spray and sprinkled with cornmeal. Brush loaf with egg white; sprinkle with 1 teaspoon flaxseed. Make 3 diagonal cuts 1/4-inch-deep across top of loaf using a sharp knife. Cover and let rise in a warm place (85°) 1 hour or until doubled in size. (Press two fingers into dough. If the indentation remains, the dough has risen enough.)
  3. Preheat oven to 375°.
  4. Bake at 375° for 30 minutes or until bread sounds hollow when tapped. Remove from pan; cool on a wire rack.

 

I ran this thru KIM-2 and the recipe has 2061 calories and only 34% omega-6. Lipid analysis: 7506 mg short omega-6; 18,544 mg short omega-3; 74 mg long omega-6; 21 mg long omega-3

Fat is not just fat!

I had always considered fat just a source of calories, about twice as dense in calories as carbohydrates or protein at 9 calories per gram. I knew that there was at least one essential fatty acid that we had to have in our diet since we could not make it, but I was sure we got plenty it. I had also been hearing for years that omega-3 fats or lipids were good for us and I knew we could get omega-3 from fish. However, about a year ago my wife asked me to read and explain a chapter in a book she was reading, “Protein Power”. When I read the chapter on lipids, it inspired me to do some additional research on the issue. What I found was that fat is far more important than I had ever imagined.

 

I learned that the essential fatty acids are the lipids that form the lipid bi-layer that makes up our cell membranes. They influence what goes in and out of our cells, in addition they are the building blocks for a whole series of super hormones like prostaglandins and thromboxanes that control a lot of important functions in our bodies like inflammation and clotting. Even more important to me was the fact that some of these hormones are anti-inflammatory—the ones that are made from omega-3 fatty acids.  It is only the ones made from omega-6 that are inflammatory.

 

When I started looking into the sources of omega-3 and omega-6 and the amount in various foods in my diet, I was amazed at how skewed my intake had been toward omega-6 (like most Americans). What we need in our diet is a balance between omega-3 and omega-6, but what I was getting was more like 10 times as much omega-6 and I was eating a moderate amount of fish. It is hard to avoid omega-6; it is the dominant fat in our meats, grains and most snack foods. Omega-3 is only the dominant fat in seafood and some veggies and it is not that high in most seafood and the veggies don’t really have much fat. That is the reason that most Americans have omega 6/3 ratios over 4:1, and many have ratios as high as 20:1. These high omega 6/3 ratios are behind most of the major medical problems we face in this country. One article I found suggested that we could cut medical cost from an average of over $6,000 per person per year to about $2,000 per year if we would just get our omega 6/3 ratio down to less than 2:1.

 

Omega-3 helps depression, may prevent suicide

The following 3 abstracts of journal articles are just a few of the articles that show how increasing our intake of omega-3 fatty acids can improve brain health, mood, and even suicidal tendencies. It may be hard to believe that fat (omega-3 or omega-6) can effect so many different aspects of our health, but when you realize that it is part of the cell membrane of every cell in our body and affects the function and permeability of those cells it is understandable that it affects the way our cells send and receive chemical signals. Then add to that the fact that omega-3 or omega-6 fatty acids are the precursors to a variety of super hormones and you really begin to understand why it is so important to maintain the proper intake and balance of these important fats.

 

Associations between cod liver oil use and symptoms of depression: the Hordaland Health Study.

BACKGROUND: Clinical trials suggest that omega-3 fatty acids improve the outcome of depression. This study aimed to evaluate the association between intake of cod liver oil, rich in omega-3 fatty acids, and high levels of symptoms of depression and anxiety in the general population. METHODS: We used data from the “The Hordaland Health Study ‘97-’99” (HUSK), a population based cross-sectional health survey from Norway including 21,835 subjects aged 40-49 and 70-74 years. Symptoms of depression and anxiety were measured by The Hospital Anxiety and Depression Scale (HADS). We used logistic regression to study associations. RESULTS: Among the participants, 8.9% used cod liver oil daily. A total of 3.6% had high levels of depressive symptoms. The prevalence of such depressive symptoms among the subjects who used cod liver oil daily was 2.5%, as compared to 3.8% in the rest of the population. The users of cod liver oil were significantly less likely to have depressive symptoms than non-users after adjusting for multiple possible confounding factors (odds ratio=0.71, 95% confidence interval 0.52 to 0.97). These factors included age, gender, smoking habits, coffee consumption, alcohol consumption, physical activity, and education. In addition, we found that the prevalence of high levels of depressive symptoms decreased with increasing duration (0-12 months) of cod liver oil use (multivariate adjusted test for trend, P=0.04). We were only able to study this latter association in a subset of the population aged 40-46 years. LIMITATIONS: Data are cross sectional. CONCLUSIONS: The findings indicate that regular use of cod liver oil is negatively associated with high levels of depressive symptoms in the general population.

J Affect Disord. 2007 Aug;101(1-3):245-9

 

Omega-3 fatty acid supplementation in patients with recurrent self-harm. Single-centre double-blind randomised controlled trial.

BACKGROUND: Trials have demonstrated benefits of long-chain omega-3 essential fatty acid (n-3 EFA) supplementation in a variety of psychiatric disorders. AIMS: To assess the efficacy of n-3 EFAs in improving psychological well-being in patients with recurrent self-harm. METHOD: Patients (n=49) presenting after an act of repeated self-harm were randomised to receive 1.2 g eicosapentaenoic acid plus 0.9 g decosahexaenoic acid (n=22) or placebo (n=27) for 12 weeks in addition to standard psychiatric care. Six psychological domains were measured at baseline and end point. RESULTS: At 12 weeks, the n-3 EFA group had significantly greater improvements in scores for depression, suicidality and daily stresses. Scores for impulsivity, aggression and hostility did not differ. CONCLUSIONS: Supplementation achieved substantial reductions in surrogate markers of suicidal behaviour and improvements in well-being. Larger studies are warranted to determine if insufficient dietary intake of n-3 EFAs is a reversible risk factor for self-harm.

Br J Psychiatry. 2007 Feb;190:118-22

 

 

Relationship between omega-3 fatty acids and plasma neuroactive steroids in alcoholism, depression and controls.

Deficiency in the long-chain omega-3 fatty acid, docosahexaenoic acid (DHA) has been associated with increased corticotropin releasing hormone and may contribute to hypothalamic pituitary axis (HPA) hyperactivity. Elevated levels of the neuroactive steroids, allopregnanolone (3alpha,5alpha-THP) and 3alpha,5alpha-tetrahydrodeoxycorticosterone (THDOC) appear to counter-regulate HPA hyperactivity. Plasma essential fatty acids and neurosteroids were assessed among 18 male healthy controls and among 34 male psychiatric patients with DSM-III alcoholism, depression, or both. Among all subjects, lower plasma DHA was correlated with higher plasma THDOC (r = -0.3, P < 0.05) and dihydroprogesterone (DHP) (r = -0.52, P < 0.05). Among psychiatric patients lower DHA was correlated with higher DHP (r = -0.60, P < 0.01), and among healthy controls lower plasma DHA was correlated with higher THDOC (r = -0.83, P < 0.01) and higher isopregnanolone (3beta,5alpha-THP) (r = -0.55, P < 0.05). In this pilot observational study, lower long-chain omega-3 essential fatty acid status was associated with higher neuroactive steroid concentrations, possibly indicating increased feedback inhibition of the HPA axis.

Prostaglandins Leukot Essent Fatty Acids. 2006 Oct-Nov;75(4-5):309-14

Does Omega 3 help with weight loss?

In my case, I can say with certainty it did. The first 15 pounds that I lost in just 3 weeks had to be related to reduction in fluid retention that was at least part of the cause of my high blood pressure. That is a logical conclusion based on the fact that omega 3 eicosanoids, the hormones derived from omega 3 fatty acids, are known to reduce vasoconstriction and increase membrane permeability. Whether my increased intake of omega 3 (and reduced intake of omega-6) is related to the additional 27 pounds I have lost or if that additional loss is just based on a better diet is less certain. Increased omega 3 intake (reduced omega 6/3 ratio) has been shown to reduce depression, which is often associated with weight gain. 

I had been trying to lose weight for years, but I was slowly gaining more. I had gained from the 175 pounds that I had gotten down to on a strict low calorie diet to over 200 pounds. I was eating what I thought was a healthy diet, with lots of veggies, not a lot of carbs or sweets, avoiding cholesterol, but my weight just kept creeping higher.

Once I started this diet and lost the 15 pounds in just 3 weeks, along with the 9 prescription pills a day I had been taking, I had the commitment to continue the diet. I have not really tried to limit my food intake on this diet, when I feel hungry, I eat. I eat 3 meals and have several snacks a day. We also eat a dessert almost every night, usually fruit (strawberries or blueberries) with whipped cream and some dark chocolate shavings and chia seeds. 

I have not seen any science based information on the effect of the omega 6/3 ratio to appetite, but I personally believe that changing that ratio has helped reduce my appetite. The increase in protein may increase satiety as well, but with the know effects of omega 3 in brain health, the increase in omega-3 could be part of that as well.

Now that I am down to less than 165, my weight loss has tapered off. I have been holding steady between 160 and 165 for about a month. If I do not lose any more weight, I will be happy with my current weight. If I lose an additional 5 to 10 pounds that will be OK as well.

New research has shown for the first time that omega-3 in fish oil could “substantially and significantly” reduce the signs and symptoms of osteoarthritis.

I can confirm this. After more than 35 years on NSAIDs, increasing my omega-3 allowed me to eliminate my need for prescription arthritis medication.

ClinicalNews.Org

Public release date: 17-Oct-2011

Omega-3 fatty acids shown to prevent or slow progression of osteoarthritis

According to the University of Bristol study, funded by Arthritis Research UK and published in the journal Osteoarthritis and Cartilage, omega-3-rich diets fed to guinea pigs, which naturally develop osteoarthritis, reduced disease by 50 per cent compared to a standard diet.

View original post 529 more words

Eating green veggies improves immune defenses

Not directly related to omega 6/3 ratio, but a benefit from eating the green veggies which will also help your omega 6/3 ratio.

ClinicalNews.Org

Public release date: 13-Oct-2011

Researchers reporting online in the journal Cell, a Cell Press publication, on October 13th have found another good reason to eat your green vegetables, although it may or may not win any arguments with kids at the dinner table.

View original post 440 more words

Omega-6/3 test kit arrived

I got my omega-6/3 test kit yesterday and did my finger stick this morning (fasting). The kit collects 4 (minimum of 3) blood spots on an absorbent paper blotter. The lancets that came with the kit were single use and there was only 2 lancets. I could only get 1 spot with each finger prick, so I was glad I could use my wife’s lancet she uses for her glucose testing. It will take 2 to 4 weeks to get results, I will post them when I get them.

Special Sizzling Gambas

Delicious looking recipe that should be high in omega-3.

Marina's Kitchen

TESTED RECIPE ADAPTED FROM WWW.FILIPINOCOOKING.NET

Special Sizzling Gambas

INGREDIENTS:

1/2 kilo shrimp, shelled and deveined

2 tbsp oyster sauce

1 small onion, sliced

1 green and red bell pepper, cut in cubes

2 small tomatoes, chopped

3 garlic cloves, chopped

1 tbsp cooking wine (optional)

1 tsp paprika (optional)

2 green chili pepper chopped

1/2 tsp cayenne pepper or hot pepper sauce

Pepper to taste

1 tbsp butter for sizzling plate

Olive oil or cooking oil

PREPARATION INSTRUCTIONS:

1. In a mixing bowl, season shrimps with oyster sauce, cooking wine, pepper, paprika and cayenne pepper. Mix until well combined.

2. Add cooking oil in a preheated pan. Sauté onion, garlic, tomatoes until fragrant. Add in bell peppers and stir fry for 1 minute.

3. Place in shrimp. Stir for a few minutes or until shrimp change it color to pink. Do not overcook shrimp. Turn off heat. Adjust seasoning according to taste.

4…

View original post 16 more words

Do You Need an Oil Change?

I have got to reblog this one! I couldn’t agree more, an oil change can change your life!

Living Healthy Community

Guest Post by Mark Hyman, MD
from Organic Connections

It’s time to change the way you think about fat. For 30 years well-meaning diet gurus have preached that eating fat makes you fat.

I’m here to tell you that fat, in and of itself, is not what is making you fat. Instead, it’s eating too much of the wrong kinds of fat. After all, all fats are not created equal. But, if you are like 90 percent of Americans, you are eating the wrong kind of fat most of the time. Time for an oil change!

What is Fat?
Fat is one of the body’s most basic building blocks. The average person is between 15 and 30 percent fat! Of all of the types of fats in our diets, the body only REALLY needs two—omega-3 and omega-6.

What is an omega fat? The omega numbers (in this case 3 and 6) refer to where the…

View original post 965 more words