After recently reading in Gwyneth Paltrow’s GOOP newsletter that she tries to feed her children a tablespoon of lemon flavored flaxseed oil every morning, I thought, “lemon flavored?” I was so intrigued, especially because I worry about whether my children consume enough healthy fats that I bought a bottle that same day and added it to some Cajun-spiced catfish. It was surprisingly delicious! I then added some to sauteed vegetables… again, delicious!

Could flaxseed oil be a solution to one of my nutritional worries? We investigated further…

The Flax Plant

Flaxseed — An Overview

Flaxseed can be consumed in several forms: ground flax seed (and it may be purchased as whole seeds or already ground up), and as flaxseed oil (which comes from the seeds of the flax plant).

Available in liquid and soft-gel capsule form, flaxseed oil contains both omega-3 and omega-6 fatty acids, which are needed for health. For good health, your body needs twice as many omega-6 as omega-3s in order to combat inflammation. However, most of us already get a large amount of omega-6s from our diet and are deficient in omega-3s. Flaxseed contains approximately three times as much omega-3s as it does omega-6s.

Benefits of Flaxseed

Flaxseed Oil

According to WebMD.com, although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:

• Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
• Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75- 800 times more lignans than other plant foods
• Fiber. Flaxseed contains both the soluble and insoluble types.

Would the omega-3s in flaxseed oil address my concerns about our children getting enough good fats for brain development? It turns out that omega-3s from plant sources (e.g., flaxseed, nuts and nut oil, and canola oil) are not as useful to our bodies as the omega-3s from seafood (you may read my notes on this by clicking here: Nutritional Deficit Disorder by Dr. William Sears). However, Dr. William Sears describes flaxseed oil as a “very healthy oil” that he prescribes to children who need more nutrition from under eating.

Lilian Thompson, PHD, an internationally known flaxseed researcher from the University of Toronto, says that although the research isn’t yet “well established,” there is indication that flaxseed may help reduce the risks of certain cancers and lung disease, cardiovascular disease, inflammation, diabetes, and hot flashes.

Tips

• Check labels. Now that omega 3s are so popular, food packages want to advertise them on their labels. Some food makers slip in some of the less expensive omega 3s, like flaxseed oil and canola oil, yet the package will say, “fortified with omega 3s.” Look for a package label that reads “omega 3 DHA,” “omega 3s from marine sources,” make sure ground flaxseed, not whole flaxseed, was added. Flaxseed is a featured ingredient in cereals, pasta, whole grain breads and crackers, energy bars, meatless meal products, and snack foods.
• Whole flaxseed keeps longer. The outside shell in whole flaxseed appears to keep the fatty acids inside well protected. It’s a good idea to keep your whole flaxseed in a dark, cool place until you grind it. But as long as it is dry and of good quality, whole flaxseed can be stored at room temperature for up to a year.
• Buy it ground or grind it yourself. When eaten as a whole seed, flaxseed is more likely to pass through the intestinal tract undigested, which means your body doesn’t get all the healthful components. To grind flaxseed yourself, the little electric coffee grinders seem to work best.
• Keep it in the freezer. The best place to store ground flaxseed is the freezer. Freeze pre-ground flaxseed in the bag you bought it in, or in a plastic sealable bag if you ground it yourself. The freezer will keep the ground flax from oxidizing and losing its nutritional potency.
• Buy either brown or golden flaxseed. There is very little nutritional difference between brown or golden flaxseed (except that brown is easier to find in most supermarkets).
• Milled = ground = flax meal. Don’t be confused by the different product names for ground flaxseed. Milled or ground flaxseed is the same thing as flax meal.
• Add flaxseed to a food you habitually eat. Every time you have a certain food, like oatmeal, smoothies, soup, or yogurt, stir in a couple tablespoons of ground flaxseed. Soon it will be a habit and you won’t have to think about it, you’ll just do it.
• Use it in baking. Substitute ground flaxseed for part of the flour in recipes for quick breads, muffins, rolls, bread, bagels, pancakes, and waffles. Try replacing 1/4 to 1/2 cup of the flour with ground flaxseed if the recipe calls for 2 or more cups of flour.
• Flaxseed oil does not have the fiber and has fewer lignans than the ground flaxseed. Read more on the Dr. Oz website: 3 Benefits of Flax.

My Related Notes:

• Avoiding / Minimizing Dairy? Read What Alternative Sources Provide Calcium, Protein and Vitamin D
• Ten Super Foods To Use
• Nuts and Seeds
• Eggs — A Cheat Sheet

I was thrilled to discover that Dr. Oz had led a discussion on autism — its possible causes and solutions. Several physicians on the show agreed that the quality of food that we feed our children (and ourselves!) is influential in many cases. Other topics covered are the role of vaccines, environment, and mother’s age.

One in every 110 children born in the US will be diagnosed with autism. Please click on the image below to view the discussion among Dr. Oz, a panel of experts and pediatricians, and an audience of families.

Olive Trees in Thassos, Greece

Olive oil as skin care is an ancient beauty secret that the Egyptians, Greeks and Romans have been using for thousands of years.  It wasn’t until this past weekend, however, that I actually experienced the true skin care powers of olive oil!

My Weekend Skin Care Dilemma

My family and I spent the past weekend at a house in which the dryness from the heating system was making us extremely uncomfortable.  My one-year-old would cry and point to her legs, which were red from dryness; my three-year-old became constipated; my lips were so dry and cracked that smiling was painful; and we were constantly thirsty!

Having not brought my mom-approved lotions for the girls, I didn’t have easy access to a low-toxic moisturizer so, as my one-year-old cried from the discomfort of her dry skin, I immediately grabbed organic olive oil from the kitchen cabinets to apply to my youngest daughter’s legs.  I then rubbed the extra oil around my dry, cracked hands and lips.  I was struck by how soothed my hands immediately felt!  Moreover, I was surprised that the olive oil didn’t stay oily / sticky.  It “evaporated” and/or got absorbed quickly.  I’m thrilled about this simple, effective discovery!

Skin Care Benefits of Olive Oil

Apply Organic Olive Oil on Dry Skin!

Olive oil offers a natural, hypoallergenic way to moisturize the skin.  It is packed with vitamins E and A, which are antioxidants that can stimulate skin regrowth.  According to The Olive Oil Source, “polyphenolic components of olive oil have been compared to traditional antioxidants, such as tocopherols, used by the pharmaceutical and cosmetic industry to prevent skin damage.”  They recommend applying olive oil to damp skin to reduce any greasy residue.  Eden Organic Foods recommends massaging olive oil on dry skin once per day until skin becomes smooth and silky.  They also claim that this treatment is effective for eczema.

Applications of Olive Oil for Skin Care

Olive oil can also be used to exfoliate by mixing some coarse sea salt with olive oil to create a rub that battles dead skin.  (Combing olive oil through my daughter’s scalp as an infant was remarkably effective in “cleaning” up her cradle cap!)  Or, dab some oil on a cotton pad and use it as soothing eye makeup remover.  You can also use olive oil as a deep conditioner for your hair.

From now on, after washing my hands in the kitchen during this long dry winter, I’m grabbing organic olive oil to soothe my mommy hands!

Have you ever used olive oil for your skin or hair? What are your favorite natural beauty tips?

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A Banana Plant

My mother recently called, excited to share a new discovery: banana peels as skin care.

She’s had patches of itchy, rough patches of skin on her face for years. Her doctors had prescribed a cortisone-based cream that worked but that became harsh for her skin. She recently tried applying a banana peel on the patches, and she has been surprisingly relieved by its soothing effects! She’s only applied the banana peel on these patches twice a day for the past week, but the itchiness is much improved!

So I went online to explore further. Banana peels contains lutein, an antioxidant, and lots of potassium. This may explain why rubbing the inside of a banana peel is so healing. While there seems to be little scientific evidence, the use of bananas as skin care has been around for centuries. Reportedly, banana peels may help psoriasis, bug bites, poison ivy, acne, warts and hemorrhoids. Some doctors attribute the success of the banana skin peel to the sugar in the fruit (doctors know that adding sugar or salt on hemorrhoids can help shrink them due to osmosis). Next time I get a bug bite (mosquitoes love me!), I’m smearing a banana peel on it!

Read more: How to Use Banana Peel For Skin Care | eHow.com

Ms. C at The S File ™ recently returned from an event very excited about “faux gras.” Below, she shares this discovery as well as her interview with the founder of The Regal Vegan, creator of Faux Gras.

– Ms. S

A few weeks ago, I attended a fascinating event on sustainable food systems and urban agriculture. After the two-hour seminar on the current state of our food system and its future, there was a lovely reception with local food and wine vendors. The food was delicious! My absolute favorite dish that night was called “Faux Gras” made by The Regal Vegan.

The Faux Gras is a gluten-free, all natural toasted walnut and lentil pate that is rich and creamy! The spread is packed with protein, fiber and omega-3s. Faux Gras tastes almost like real foie gras (duck or goose liver), except much tastier, healthier, better for the environment, and kinder to animals (it’s free of them)!

I had the opportunity to meet the Regal Vegan herself (Brooklyn chef Ella Nemcova) and learn more about her story and her business. She offers some great tips for those who are just becoming interested in vegan-ism, perfect for any Oprah-inspired fans!

Check out The Regal Vegan at a guest chef appearance at Willliams-Sonoma Columbus Circle this Saturday February 12 from 2-4pm. Free cooking demo entitled “Making Food that Loves Those You Love.“

–

When did you become a vegan and what were the reasons you chose this lifestyle?
I went vegan in 2007 after a trip around the world and a major cleanse. It started as a dietary decision, and branched out into a holistic choice. I felt so different not eating meat, and taking such care in my choices. My body changed, my skin changed. Eventually the choice not to eat meat became an aha moment – I realized that consuming the flesh of a terrified animal couldn’t possibly be good for me – consciousness-wise or physically, and that it couldn’t be working for the greater good of the planet. It all clicked one day.

What are some of your fridge and pantry staples?

Tempeh, cashews, avocados, quinoa, kale, Vegenaise, lentils, fresh herbs, kombucha, sesame oil, tamari, ume plum vinegar, agave, pappadam (thin East-Indian bread made with lentil flour), rice noodles, almond milk, and seaweed.

What’s your favorite vegan dish to eat?
Falafel.

What’s one easy vegan dish for any amateur cook?

Chana Saag (chickpeas and spinach).

Where are your favorite places in NYC to shop for groceries?

Park Slope Food Co-op.

What do you like to cook for yourself?
I make a lot of tempeh salads, Asian noodle and veggie dishes, quinoa tabbouleh.

What inspired Faux Gras?
My family. We ate a lot of chopped liver type spreads when I was growing up, and in an attempt to feel the comfort of my ancestral foods, I played with paté recipes until Faux Gras was born. I use a lot of caramelized onions in my recipe, and it reminds me of my mom’s cooking.

Are there any other vegan products you’re working on?
I’m launching a Basil & Creamed Cashew Spread that tastes like a cross between pesto and herbed goat cheese. I just launched it at my holiday pop-up shop in Soho this past December. I’m playing with a curried cashew spread with cilantro chutney, and some tempeh salads.

For our readers outside of NYC, when will Faux Gras be available online?
Faux Gras IS already available online. There is a 6 piece minimum to ship, all one needs to do is email us at orders@theregalvegan.com.

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Food expert and best-selling author, Michael Pollan, shared how much meat and dairy this food expert consumes.

The online health community has been atwitter with Oprah’s recent show about her and her 378 staffers being vegan for one week. NY Times best-selling author, Kathy Freston led the vegan challenge (she’s been vegan for +7 years; her husband is “vegan-ish”: eats vegan at home in his wife’s vegan kitchen, but eats animal protein when he’s at restaurants). Food “rockstar” and best-selling author, Michael Pollan, participated in this important show and added his valuable input (he eats high-quality meat approximately 3 times per week). Journalist, Lisa Ling, walked viewers through a Cargill meat processing plant. Watching the cows get killed in the slaughterhouse clearly impacted Ms. Ling, but, even after the experience, she will still eat meat.

What was the main goal of the show? Not necessarily to get people to cut out meat, but to try to raise consciousness of what we are eating and where our food comes from. The suggestion was to be “vegan-ish,” to lean towards it by starting out with being vegan for 1 day per week. Stedman, Oprah’s long-term boyfriend, is continuing with a 21-day vegan challenge! Oprah seemed to prefer to “lean in” much more slowly.

To see the range of reactions from among the staffers, check out clips in the videos below and / or Oprah’s website: Oprah and 378 Staffers Go Vegan: The One-Week Challenge. Hey — even Bill Clinton has turned vegan!

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Here at The S File ™, we prefer to avoid taking medicine whenever possible. Instead, we first try natural remedies that are often ancient-old healers. We’ve all heard that vitamin C- packed foods are great immunity boosters, but when you’ve had enough OJ and grapefruit, what else can you turn to? Here is a list of three of our favorite natural immunity boosters.

Crimini (button) Mushrooms

Crimini Mushrooms

Crimini mushrooms contain selenium (also found in many tree nuts) and antioxidants. Selenium is a micromineral that protects the body’s cells from free-radical damage. Vitamin B, riboflavin and niacin are also found in crimini mushrooms and are key fighters for a healthy immune system.

Garlic

Garlic has been known to fight illness for centuries. This onion relative is known to fight against high blood pressure, high cholesterol and heart disease. The active chemical allicin is what makes garlic such a powerful fighter and it is also responsible for the smell of garlic. Some suggest the stronger smelling garlic, the better its fighting attributes. Nutritionists recommend chopping peeled garlic cloves and letting them sit for 20 minutes before cooking in order to activate the immunity boosting nutrients to develop to their fullest potential.

Stretching

Although when you’re sick you usually just want to lay in bed and do nothing, it’s important to reconsider what movement, especially walking and stretching, might be able to do for your body. Immune cells travel through your body through lympahtic fluid which means if your body is tight then cells are unable to circulate through the body to fight. Simply stretching your body helps facilitate the flow of immune cells to promote defense.

Do you have any natural immunity boosting foods or habits that you employ when you’re sick?

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Homemade Nut Milks: Easy and delicious!

After really enjoying nut milks made by some local restaurants, I finally bought a nut milk bag and started making my own at home. I was surprised by how easy it is and by how delicious they are even when I make them!

Both my three-year-old and one-year-old also really enjoy drinking (and making!) the nut milks. So I love that they are an easy way to get my daughters to consume the healthy nutrients of nuts.

The photos below lay out a recent evening during which my oldest daughter and I made cashew milk. Please keep in mind though that the recipe is relevant to a wide variety of nuts, including walnuts, almonds, and more! Soaking times would be the key variation and you can look that up online.

Start with the most natural (unsalted or raw) nuts that you can find. I used one 12oz bag of organic, unsalted cashews.

Soak the nuts for 2-6 hours, before blending for milk

I blended the cashews with some filtered water for about 60-90 seconds

After a few hours of soaking, I pour the nuts (and water in which they’ve been soaking) into a blender, and add enough water so that the mixture reaches the 32 oz. line. If there are more nuts than usual (because I may have some extra nuts (beyond those in the 12oz bag) laying around), then I add a little more water (above the 32 oz line). Don’t fill it to the top though, the blender needs space to do its thing!

Strain the blended nuts through a nut milk bag

I got my nut milk bag from OneLuckyDuck!

To make the nut milk extra yummy, add approximately 1/4 cup agave syrup, 1/2 teaspoon cinnamon and 1/4 teaspoon nutmeg

You’re done! If you’re going to drink some right away, then you may enjoy blending in some ice cubes. If not, then refrigerate in a glass jar! I try to drink ours within three days.

Homemade nut milks made from cashews, almonds, walnuts, etc. are much easier and more delicious than you may think!

Nutritional Value of Nuts

Below is some basic nutritional information on the most common varieties of nuts. To learn more, we encourage you to check out LiveStrong.

Cashews

Cashew nuts grow in tropical and subtropical regions (think Brazil, India, Vietnam), inside a small, pumpkin-shaped fruit called cashew apples. A 1 oz serving of raw cashews (about one handful) contains 157 calories, 12.4 g of fat (only 2.2 saturated), 5.2 g of protein and 1g of dietary fiber.

Cashews also offer vitamin K (required for blood clotting), vitamin B-1 (converts blood sugar to energy) calcium and iron. Studies have shown that cashews positively impact cholesterol levels, may help individuals lose weight, and can women decrease the chances of developing diabetes.

Walnuts

Walnuts are high in fiber, omega-3 fatty acids and are packed with a plethora of vitamins making them a true superfood. 1 oz of walnuts, or about 14 walnut halves, contain both omega-6 fatty acids and omega-3 fatty acids to boost heart health and help prevent cardiovascular disease. Walnuts also contain measurable amounts of the following nutrients; vitamins C, E, B6 and K, folate, pantothenic acid, riboflavin, choline, betaine, niacin, calcium, iron, potassium, thiamin, zinc and selenium. For all these amazing nutrients you get 185 calories and 18.5 g of fat (but only 1.7g is saturated ), 3.9 g of carbohydrates, 1.9 g of fiber and are 4.3 g of protein. To top it all off, walnuts have phytosterols that boost the immune system, reduce blood cholesterol and a lower the risk of some forms of cancer.

Almonds

Almonds are a great source of protein and vitamin B2. This tree nut offers 7.62 g of protein for only 1 oz ( about 23 whole pieces) of raw almonds. (As a comparison, one egg contains only about 5g of protein.) A 1 oz serving of raw almond also offers 3.3 g of fiber as well as measurable amounts of copper, manganese and potassium.

Pecans

Pecan trees thrive in warm climates which is why they are native to the southern United States and Mexico. Pecans are high in omega-6 fatty acids, which can reduce the risk of heart disease and a serving of pecans also contains potassium, copper, thiamin, magnesium, zinc and phosphorus. A 1 oz serving of raw pecans has 196 calories, 20.4 g of fat, (only 1.8 g saturated fat), 3.9 g of carbohydrates, 2.7 g of dietary fiber and 2.6 g of protein.

Brazil Nuts

Brazil nuts are large, nutrient-dense nuts that grow on trees in the rain forests of Peru, Brazil and Bolivia. A 1 oz serving of Brazil nuts offers 4 g of protein, 2 g of fiber, 187 mg of potassium and zero cholesterol. Brazil nuts also contain magnesium, phosphorus, copper and thiamin and have been known to reduce the risk of heart disease.

Do you have any experience making homemade nut milks? Or have you ever tried making nut butters? If so, share your experience below!

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We are continuing our list from Wednesday of cute, low-toxic, eco-friendly furniture and design elements for the children’s rooms!  Below are a few more eco-chic products.  A fantastic resource has been the website Inhabitots.  Inhabitots aggregates the latest eco-friendly products so it’s a fun and interesting website to explore!

Storage by The Q Collection		The Q Collection Junior Abiding by their mantra “People Safe. Planet Safe,” The Q Collection Junior makes beautifully designed low-toxic children’s furniture and organic cotton bedding.  All of their products are free of formaldehyde and polyurethane so you can feel comfortable having them in your home.  They also use water-based glues, stains, and topcoats.  Paints are zero- or low- VOC finishes.  The adorable (but pricey) storage units have water-based ink and low- or no- VOC finishes so they won’t impair the air quality of your home.  The crib sheets are made of 100% organic cotton and no toxic chemical treatments or finishes are used.
Tree Shelf by Graphic Spaces		Graphic Spaces — Book Shelf Graphic Spaces was started by husband and wife team Christy and Joe Wernert.  Their family wood shop supplies the wood for their unique furniture and room accessories, like this fun book shelf.  The wood used by Graphic Spaces is sealed in non-toxic finish making it safer for children.
Wall Decals by Graphic Spaces		Graphic Spaces — Removable Wall Decals Graphic Spaces also makes a fun variety of removable wall decals that are perfect for the children’s room or playrooms.  These removable vinyl wall decals are made in the USA. They offer a fun and easy DIY project for you and your kid. They can also be labeled with your child’s name ensuring a personalized touch to any room!

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Organic Bedding is on sale at Pottery Barn Teens as of January 9, 2011.

In trying to entice my 3-year-old to stay in her bed throughout the night, I recently transitioned her from her toddler bed to the bottom portion of a new iKea bunk bed that fits twin-sized mattresses. An uncompleted project of mine has been to beautify her bed.

Since pink has amazing powers over my daughter (and most other girls), I had to rule out my most trusted producer of organic bedding because it doesn’t manufacture pink bedding. So I visited a few stores in the city to search for pink organic sheets and a pink organic duvet color. After finding some that are too sophisticated (i.e., expensive) for a 3-year-old, I searched online for more appropriate options.

I found what I was looking for with Pottery Barn Teens — and one is on sale! I just purchased organic pink sheets and an organic pink / white duvet cover from the company. For organic, fun, and stylish, they are more affordable than most options.

If you’ve been interested in getting organic sheets for your children, then check out the sale! They’re also currently offering Free Shipping!

Have you found organic sheets for children that you love? Please share them below.

Please note that I have no affiliation with Pottery Barn or any of its affiliates.

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