Ask Dr. Everett

Dear Dr. Everett,

I have heard so many things about the health benefits of chia seeds and flaxseeds. Which one do you think is more nutritious? 

Chia Seeds

Chia, it's not just a pet anymore.

Chia, it’s not just a pet anymore.

 

The Chia Pet was a novelty item in the mid 80’s and early 90’s. Since then it has emerged on the health and wellness scene as an add in to cereal, salads and smoothies. Once the little black seeds are added to liquid they form a gel,  adding volume to soups and stir frys. Two tablespoons has:

69 calories

4.4 grams of fat

2.3 grams of protein

6 gram of carbohydrate

Chia seeds have a recommended daily allowance (RDA) of 20% of fiber  plus many essential vitamins and minerals:

Calcium – 9% RDA

Phosphorus – 12% RDA

Magnesium – 12% RDA

Potassium – 2% RDA

B1 – 6% RDA

The seeds do not have a taste and some anecdotal reports by runners claim that the seeds help provide energy for long distance runs.

 

Flaxseed

This seed doesn't take any flax!

This seed doesn’t take any flax!

 

Flaxseed has been getting a lot of positive press as a food that can help improve heart health. The seed has a hard hull and has to be ground before using (please make sure you use a different grinder than the one you use for coffee beans). Any unused ground flaxseed must be stored in an airtight container in the refrigerator to stay fresh.

Two tablespoons have:

75 calories

6 grams of fat

2.6 grams of protein

4 grams of carbohydrate

Flaxseeds have a RDA of 15% of fiber

Calcium – 4% RDA

Phosphorus – 9% RDA

Magnesium – 14% RDA

Potassium – 3% RDA

B1 – 15% RDA

 

The Winner Is….

 

Both seeds have valuable nutrients that can help supplement a healthy eating plan. The high fiber content can act as a natural laxative, so start with a teaspoon or two per day before adding two tablespoons to your diet. The slightly higher RDA of vitamins and minerals along with it being deemed a “functional” food places flaxseed as Dr. Everett’s favorite.

 

 

EM Easy Diet

Tomorrow, June 2 is the first day of Dr. Everett’s DietBet! If you aren’t sure about your eating plan, here is a list of healthy foods and meal guide. Most women need 1200 calories and men 1500 calories a day to lose weight. Need a customized meal plan? Schedule an appointment with Dr. Everett today.

Proteins :
Eggs 1 per serving
Egg whites in carton 1/3 cup per serving
Plain Greek yogurt 1 cup
Unsweetened almond, soy milk or low fat dairy milk 1 cup
Hummus 2 tbsp
1 cup low fat Cottage or ricotta cheese
4 oz lean meats:
Frozen or fresh fish filets (talapia, cod, tuna, salmon, sea bass, halibut, etc)
Chicken breast
Lean ground chicken breast
Turkey breast
Lean ground turkey breast
Lean sirloin or any lean cut of beef
Lean ground beef (93% or leaner)
Pork loin
Veggie burger patties
Tofu- 3/4 cup
Beans- chickpeas, black, navy, pinto, edamame, peas, lentils, kidney – 1/2 cup cooked
bean soup- 1 cup
Fruits:
1 medium whole fruit:
Apple, grapefruit, pear, peach, orange
Berries -blackberries, strawberries, raspberries, blueberries -1 cup

Vegetables: 1 cup raw per serving
vegetable clear broth soup
Salsa
Asparagus
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Carrots
Collard greens
Cucumbers
Eggplant
Green beans
Kale
Lettuce – any kind
Mushrooms
Okra
Pea pods
Onions
Radishes
Spinach
Squash- any kind
Tomatoes
Vegetable juice
Yellow wax beans
Zucchini

Starchy vegetables: 1/2 cup cooked per serving
Corn
Lima beans
Peas
Yams

Healthy fats:
1 tbsp oil
Olive oil
Canola oil
Coconut oil
Olives- 10 medium
Avocado- 1/2 medium
Nuts -1/2 oz
Seeds- 1/2 oz
Nut butter- 1 tbsp
Cheese- 1 oz

Grains
Whole grain bread- 1 slice
Unsweetened oatmeal 1/2 cup cooked
Whole grain cold cereal- 1 cup

Herbs, Seasonings and condiments:
Parsley
Salsa
Scallions
Tomato sauce
Chilies
Cilantro
Garlic
Onions
Mustard
Vinegarette dressing
Low sodium soy sauce
Hot sauce
Salt, pepper, spices

Beverages:
Water (drink at least 1/2 your weight in oz of water daily)
Seltzer or mineral water
Unsweetened tea, hot or iced, may use lemon
Coffee with 1 tbsp milk and 1 tsp sweetener of choice limit 16 oz per day
Water enhanced with whole fruit slices
Avoid alcohol, sweetened beverages, artificially sweetened beverages.

Daily Diet Menu
Breakfast: 1 protein+ 1 fruit + 1 grain
Lunch: 1 protein+ 2 or more vegetables +1 fat
Snack: 1 fruit+ 1 fat+ 1 or more vegetables
Dinner: 1 protein+ 2 or more vegetables + 1 fat
Enjoy herbs, seasonings and condiments to enhance your meals.

Check back tomorrow for fitness tips from Robin.

Sweeteners: The Natural, The Artificial and The Just Plain Nasty Part One

Sugar, sugar, sugar. We can’t live with it, we can’t live without it. Let’s learn some basic facts first before we clean out our cabinets and rush to the organic food store.

Simple sugars, or sucrose, glucose and fructose are indistinguishable to the palate but your digestive system is more discerning. All natural sugars have 4 calories per gram, but sugar from an apple is going to be processed and used differently than sugar that has been added to your favorite breakfast cereal.

First up is table sugar:

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One tablespoon of white table sugar has about 48 calories. White sugar is derived from plant sources. One teaspoon has 16 calories. It can be coarse, granulated or powdered after processing. Common uses are to sweeten hot and cold beverages and baking.

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Brown sugar is processed white sugar with added molasses. Some people think that it is more nutritious because molasses contains minerals, but one teaspoon has 17 calories. Adding brown sugar to a dish imparts a richer flavor.

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Raw sugar is pressed sugar cane mixed with lime, spun through a centrifuge, then left to dry. It is light brown in color because sugar actually contains molasses before it is processed. At 16 calories per teaspoon, raw sugar doesn’t have any added health benefits.

Visit us on Thursday to get the skinny on natural liquid sweeteners.

Enter Everett Medical’s Spring Giveaway by subscribing to “Know More, Weigh Less” today!

Day Two To a Healthier You!

Hello! Can you believe the first day of spring is March 20? That is only 14 days away!

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This winter we have endured bitter cold temperatures and mountains of snow. Some people may feel symptoms of seasonal affective disorder such as mild depression and fatigue. Even with spring around the corner, you can cure your winter blues and leap into spring with one or two of the following steps.

1. Start training for a summer or fall outdoor event. Robin can help you with a training program.

2. Start spring cleaning now. Go through your wardrobe. If you didn’t wear something this season, perhaps you should find it a new home.

3. Stave off the winter blues by making small changes in your eating habits. For example, have a fresh piece of fruit instead of a cookie when you have a craving for sugar.

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To recap, your first step to a healthier you is to plan meals and shopping lists BEFORE you go to the supermarket. Second, work on at least one of two of the above tasks to get ready for spring. I’m open to suggestions for day three!

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