Monthly Archives: August 2014

Why You Should Add Flaxseed Into Your Diet

Why You Should Add Flaxseed Into Your Diet

Flaxseed has been touted as one of the most powerful foods on the planet. The health benefits flaxseed may provide are seemingly endless, including protecting against certain types of cancer, improvement of the cardio-vascular system and reduction of inflammation.

Below are a few reasons why you should add flaxseed into your diet today.

Flaxseed offers three main healthy components:

  1. Omega-3 Essential Fatty Acids. These are the “good fats” which benefit your heart. The American diet tends to be short on Omega-3s. These fatty acids support the anti-inflammatory system. Reducing inflammation means positively affecting Parkinson’s Disease, asthma and even plaque build-up in the arteries.
  1. Lignans. These contain both plant estrogen and antioxidants. Lignans can reduce the risk of breast cancer in women and prostate cancer in men. Some studies suggest that lignans during adolescence may reduce the risk of breast cancer as well as increase survival rates of breast cancer patients.
  1. Fiber. Flaxseed contains both soluble and insoluble fiber. As with Omega-3s, the American diet tends to be lacking when it comes to fiber. Fiber helps keep your digestive system regular, as well as helping to lower cholesterol.

Flaxseed is easy to add to the diet and comes in a variety of blends.

Whole flaxseed must be ground before consumption so the body can absorb its nutrients. Whole flaxseed will pass through the digestive system largely unused.

Flaxseed should be stored in a cool, dry place for maximum nutritional potency.

You can add flaxseed to your daily diet in several easy ways.

  • Substitute a portion of the flour for ground flaxseed in baking recipes such as muffins, rolls, breads, pancakes and even cakes.
  • Add it to prepared dishes like sauces, meatballs and meatloaf, stews, and casseroles.
  • Mix it in with your smoothie, yogurt or oatmeal.

Aim for including 1-2 tablespoons of flaxseed to your diet each day. Use more when preparing dishes that yield multiple servings.

**Pregnant women and nursing mothers should not add flaxseed to their diet until more is known**

To find out more information about Flaxseed and Pregnancy from the MayoClinic click HERE

Check out these easy and tasty recipes for including flaxseed in your diet.

How Much Protein Do I Need Daily?

How Much Protein Do I Need Daily?

Protein is an essential nutrient for good health, energy and physical fitness. Protein is made up of amino acids, the building blocks for muscle, body tissue and bones.

But how can you tell if you’re getting enough protein? Signs of insufficient protein intake include loss of muscle, lethargy, changes in skin, nails and hair, and susceptibility to infection. Even without these signs, you may not be getting enough protein in your diet.

The average person needs about 0.4 grams of protein for every pound of body weight. Another way to look at it is that 10-35% of your calories should come from protein. But remember, these are just guidelines. You may need more depending on your lifestyle or special physical needs. For example, women who are pregnant require about 10 g more of protein a day than they did prior to pregnancy. And a breastfeeding woman will need about 20 g more.

Athletes differ in their protein requirements as well. Athletes expend more energy and therefore will need more protein to restore muscle and other tissue. Athletes need as much as 0.5-0.8 grams of protein for every pound. How much protein you need daily depends on what type of activities you are participating in:

  • Light to moderate activity – 0.45 g /pound of body weight
  • Muscle Building – 0.64-0.82 g /pound of body weight
  • Endurance Activity – 0.7-0.9g/pound of body weight

In addition to building tissue, protein is a back-up source of energy when fats and carbs are not available. While the basic recommendation of 0.4 g per pound of body weight is important to consider, research has shown that seniors may benefit from exceeding the recommended daily allowance. Added protein can help with muscle strength and function in the elderly, as well as help with healing and immunity.

Other health issues can affect protein requirements as well. Be sure to consult your Doctor if you have special medical needs.

Should I Use Whey Protein? Yes!

Should I Use Whey Protein? Yes!

So just like most people, you are looking around the web trying to decide if beveri Whey Protein will benefit your health in anyway. Regardless of if you are a world class bodybuilder, a fun-runner, or anywhere in between, your body will absolutely benefit from using whey protein.

Your body needs protein. It’s an essential nutrient for all of us. Protein is made up of amino acids, often called the “building blocks” of life. Protein helps to both build and repair muscle, it repairs other body cells and it helps to maintain strong bones.

So are you still asking “Should I use Whey Protein”? The simple answer is, YES!

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