OLIVE OIL

Olive Oil has the greatest amount of monounsaturated fat. It is the only vegetable oil that can be eaten straight from the olive without any processing and has been around and used for thousands of years.

It also has a high percentage of antioxidants which are good for the heart because they lower the LDL (bad cholesterol), and raise the HDL ( good cholesterol ).

Olive Oil also is gentle on the stomach and is good for ulcers. It also can slow down gallstone formations.

The recommended amount is about 2 tablespoons a day. People who have taken this amount show that they have a higher amount of antioxidants in their blood and a lowering of LDL.

Olive Oil can also help lower the risk of colon cancer second only to Fish Oil.

When shopping for an olive oil here are things to remember. Try to purchase olive oil that is in a dark colored bottle. Heat, light, and air, destroy the oil, and air in particular will cause it to go rancid.

Olive Oil comes from pressing or crushing fresh olives, and the oil that comes from that first pressing is called Extra Virgin Olive Oil and is the best choice for your health.

A second pressing of the olive will give you Virgin Olive Oil which is second in quality.

Pure Olive Oil is when some extra virgin oil is combined with refined and processed olive oil. It is low in quality and in the United States it's just called Olive Oil.

Extra Light Olive Oil is very processed and has little olive flavor. It is also sometimes combined with other vegetable oils.

Here is the nutritional information for 1 tablespoon or 13 grams of olive oil.

• Calories 119
• Calories from fat 119
• Total fat 14 grams
• Saturated fat 2 grams
• No transfat
• No cholesterol, carbohydrates, sodium, sugar, fiber, or proteins.
• Glycemic Load is 0

Heating and cooking with olive oil will not diminish it's health benefits only it flavor. Olive oil has a high smoke temperature of 400 degrees and therefore can be used for frying which is around 356 degrees. Lower temperatures are better for the quality of taste in the oil.


I use olive oil with red wine vinegar as a delicious salad dressing. Just put 2 parts oil per 1 part vinegar, or to taste. I would recommend mixing the salad with the dressing just prior to serving. I believe that is a good way to use less dressing but have it evenly distributed. We tend to use too much dressing by just pouring it on top of the salad.

FLAX SEED

Flax seed contains alpha linolenic acids which our bodies convert into the elements that make the Omega 3 fatty acids beneficial to us. Flax seed lowers our total cholesterol and the bad cholesterol LDL, while at the same time it helps raise the HDL the good cholesterol. It can also lower blood pressure and blood triglycerides, and can keep platelets from being sticky and adding to the causes of heart attacks.

Flax seed also contains an abundance of lignan, which is an antioxidant. Antioxidants are important because when our cells use oxygen they produce a waste product called free radicals which can cause disease. Antioxidants help prevent and fix damage that is done by the free radicals. This can also reduce the risk of cancer, particularly breast cancer that is caused by estrogen.

Flax seed also has a lot of fiber and that's important because it lowers LDL and makes us feel fuller after eating it. Fiber is carbohydrates that are indigestible. Flax seed oil helps with the healing of intestines that are inflamed. It should be used in moderation and previous studies have shown a possible connection to prostate cancer.

You shouldn't cook flax seed oil because heat breaks it down. Use milled flax seeds instead of whole because our bodies cannot break down the outer surface of the seed. Milled or ground enables us to use the important interior of the seed that is so beneficial to us.

The seeds are very small and resemble cinnamon. You can sprinkle them into soups, on salads, or just about anything else you eat. They can also be used as an egg substitute in recipes, and were used in the past instead of oil.

The recommended daily amount varies, so a good rule of thumb might be to have about 2 to 5 tablespoons. A tablespoonful of milled flax seed is equal to about 7 grams. When you approach 45 grams or so there is a possibility for diarrhea.

Nutritional information for 1 tablespoon of milled flax seed is

• Calories 37
• Calories from fat 25
• Total fat 3 grams
• No transfat
• No cholesterol
• Sodium 2 mg.
• Carbohydrates 2 grams
• Fiber 2 grams
• No sugars
• Protein 1 gram
  

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