Tag Archives: nutrition

Adding Flaxseeds into your Daily Diet

Now that you know the benefits of adding Flaxseeds into your diet from my post: Healthy Breast Tip: Flaxseeds!, let’s learn how to incorporate them into your daily diet.

First off- It is very important to eat ground flaxseeds and not whole flaxseeds.  If you try to eat them whole, they will simply pass through your system without being digested. When they are ground, however, they can be easily absorbed and broken down to get the benefits.   A basic coffee grinder can be used to grind a few tablespoons of whole flaxseed whenever you need it.

Here are some ideas and ways you can eat Flax Seed:

  • Add to smoothies
  • Mix ground flax into yogurt
  • Add ground flax seed to oatmeal
  • Sprinkle on top of salads

You can pretty much sprinkle them on top of anything (they don’t change the taste that much)

Enjoy!

Be Well,

Tammy Kohlschmidt RDH, CCT, CBP

Thermography for Health NY

How to incorporate Omega-3’s into your diet:

Now that we’ve learned the many great cancer fighting properties of Omega-3 Fatty Acids- How can we incorporate them into our daily diets?

In my opinion, it is best to get your Omega-3’s from the food you eat.  The best food sources are flaxseeds and salmon.

Flaxseeds contain more omega-3’s than any other known edible plant.  You can add them to your smoothies, yogurt, sprinkle them on salads, etc.

I also recommend buying salmon from VitalChoiceWeb.com.  This company tests all salmon for mercury.

Here’s a great list of more Omega-3 Food Sources and how much to consume:

Food Serving omega-3 fatty acids % DV Density Quality
Flax seeds 0.25 cups 7.0 g 156.4 17.6 Excellent
Walnuts C 0.25 cup 2.3 g 50.4 6.3 Very good
Chinook salmon, baked/broiled 4.0 oz-wt 2.1 g 46.4 3.6 Very good
Scallops, baked/broiled 4.0 oz-wt 1.1 g 24.4 3.3 Good
Soybeans, cooked 1 cup 1.0 g 22.9 1.6 Good
Halibut, baked/broiled 4.0 oz-wt 0.6 g 13.8 1.8 Good
Shrimp, steamed, boiled 4.0 oz-wt 0.4 g 8.2 1.5 Good
Snapper, baked 4.0 oz-wt 0.4 g 8.0 1.1 Good
Tofu, raw 4.0 oz-wt 0.4 g 8.0 1.9 Good
Winter squash 1 cup 0.3 g 7.6 1.9 Good
Tuna, yellowfin 4.0 oz-wt 0.3 g 7.3 0.9 -
Cod, baked 4.0 oz-wt 0.3 g 7.1 1.2 -
Kidney beans 1 cup 0.3 g 6.7 0.6 -

Unfortunately not all of us can eat the necessary foods everyday to get enough omega-3’s.   Another great way to make sure you’re getting enough Omega-3’s is to take a daily Supplement.  I recommend Premier Research Labs EFA oil blend in capsules or liquid.

It’s pretty amazing when you realize that you are in control of your health and well-being.  Treat your body right and focus daily on a healthy lifestyle and the prevention of disease.

Be Well,

Tammy Kohlschmidt RDH, CCT, CBP

Thermography for Health NY