FITNESS ENTHUSIASTS and BODYBUILDERS have discovered that FLAXSEED in the diet helps to boost the immune system - and that it may shorten recovery workout times and help cells to better utilize oxygen. It also improves digestion and provides numerous health benefits; while at the same time helping to increase lean muscle mass.
FLAXSEED provides protein and may help with the growth of muscle cells - something very beneficial to bodybuilders. Some bodybuilders recommend Flaxseed - some Flax Oil - still others point out that it might be best to have both, so that you receive all the nutrients, fiber, protein and lignans.
Don't wait any longer! If you're hitting the gym you should be hitting the FLAX!
MAXIMIZE your workouts - start FLAXING and keep on FLEXING!
Live Life To The Max - Eat Canadian Flax!
Post Workout Protein Power Shake
Makes 1 serving
1 cup skim milk
1 small frozen banana
1/4 cup frozen mango
1 tablespoon ground flaxseed meal
1 scoop Vanilla protein powder
(Recommend 365 Whey and Soy Protein Powder from Whole Foods or Designer Protein or Genisoy found in GNC stores)
3 ice cubes
The protein powder and skim milk will supply you with a good source of protein to repair muscles after your tough workouts. Bananas are high in potassium, which can help lower blood pressure, promote bone health and may help protect against stomach ulcers and ulcer damage.
* Throw in a banana to make a thicker shake.
* Use frozen fruit with 1 or 2 ice cubes for a cool and less icy consistency.
* Adding ripened (even slightly browned) fruit makes a sweeter smoothie.
* Ground Flaxseed Meal has a delicious nutty taste and aids in thickening the shake.
Orange Creamsicle Shake
Have a frosty Creamsicle in a glass! Stir a tablespoon of ground flaxseed, toasted wheat germ, or any powdered fiber supplement into each glass to pump up the nutrition value.
2 cups light or low-fat vanilla ice cream or frozen yogurt
1/2 cup orange juice concentrate (it can be frozen; just scoop it right from the can)
3/4 cup low-fat or nonfat milk
2 tablespoons ground flaxseed, wheat germ or fiber supplement (optional)
* Put all ingredients in a blender and mix until well blended (stop blender after about 5 seconds to scrape down the sides).
* Add flaxseed or similar, if using.
* Pour into two glasses and enjoy!
Yield: 2 servings
Per serving: 240 calories, 8 grams protein, 43 g carbohydrate, 4 g fat, 2 g saturated fat, 12 mg cholesterol, 1 g fiber, 104 mg sodium. Calories from fat: 14%.
T.J.’S FLAX BARS
1 cup creamy peanut butter
1 cup brown sugar
1 teaspoon vanilla
1 cup corn syrup
1 cup ground flax seed
5 cups Rice Krispies
In a microwave-safe bowl, mix together the peanut butter, corn syrup and brown sugar. Microwave for about 3 minutes on high. Stir in ground flaxseed and vanilla, then pour the mixture over Rice Krispies and mix well. Coat a 9-by-13 baking pan with non-stick cooking spray, then spread mixture into the pan and press down to form a dense sheet. Let the mixture sit for 5 to 10 minutes, until firmly set, then cut into bars. Makes 28 bars. Each bar contains approximately two-thirds tablespoon of flaxseed.
Per bar: carbohydrates 21 grams, protein 3.3 grams, and fiber 1.9 grams.
Source: Flax Your Way To Better Health, by Jane Reinhardt-Martin, RD
Sunday, December 23, 2007
High Energy Homemade Food Bar
I’m not a big fan of food bars or “protein bars.” Most of them on the market today have a high sugar content, trans fats and other junk and simply don’t taste good. And one more thing, they are way over-priced.
So, I decided to take things in my own hands and create my own food bar. This way I can control which ingredients I use and know I am eating a healthier food bar. Yesterday I spent my evening creating my own recipe for a food bar with the help of my 5-year old daughter, Alicia.
The results were fantastic! My wife thought it was better than any other on the market. Give it a try! Here’s the recipe:
2 cups of raw oatmeal
1 cup of whey or soy protein powder
1/2 cup of flax seed
1/2 cup of wheat germ
2 cups of nuts (almonds are good)
1/2 cup of ground walnuts
1/2 cup of frozen blueberries
1 cup of honey
2 cups of peanut butter
3 ounces of soy milk
a few sprinkles of cinammon
Stir and mix all ingredients in a large bowl. Then, place in large plate and flatten and much as possible with a spatula. Cut into small pieces. Keep refrigerated. Enjoy!
Posted by Louis Moore, M.S. at 1:03 AM
Louis Moore, M.S.
With more than 15 years experience in fitness, recreation and sports as an administrator, personal trainer, coach, and athlete, Louis Moore is recognized as a leading authority on recreation and fitness. Moore has designed and led fitness and leisure programs for youth, adults, seniors and persons with disabilities. He has a M.S. in Physical Education and a B.S. in Recreation & Park Management from Old Dominion University and has several specialty certifications.
Just 1 tablespoon of flaxseeds a day helps increase testosterone — the chemical with the most direct libido-boosting effect, according to Helen Fisher, Ph.D., author of Why We Love and a WH advisor. Besides enhancing sex drive, these nutty-flavored seeds contain essential fatty acids, including omega-3 and omega-6, which are the major building blocks of all sex hormones. "If you don't have enough fatty acids, your hormone levels
may decrease, and so will your desire," Dr. Hilda Hutcherson, M.D., says. Flaxseed oil has twice the omega acids of fish, and 2 tablespoons of the seeds deliver 140 percent of your RDA. To rev your engine, either swallow a teaspoon of flaxseed oil or sprinkle a tablespoon of flaxseeds on your cereal and salads every day.
(Foods That Will Boost Your Sex Drive - Women's Health Mag.)
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