A daily serving of about 1 tablespoon of flax seeds will supply all the omega 3 an average person needs. However, a highly active person will require up to three times that amount. When an athlete consistently trains for a long event, his or her body becomes more efficient at burning fat. This is essential for success in an endurance event because the body’s ability to use fat as fuel translates to spared glycogen (carbohydrate) stores, which significantly improve endurance. With the diet lacking adequate essential fatty acids, endurance will decline.
Essential fatty acids are also important for skin health. Many people treat flaky skin topically with a moisturizer cream, when the real cause is quite often a lack of EFA’s and poor hydration.
The easiest way to incorporate more flaxseeds into the diet is to sprinkle them on cereals, salads, and other foods. Another way is to use them in baking, replacing a portion of the flour.
Here is an example from my book THRIVE using ground flaxseeds to replace less nutritious traditional flours.
Toasted Apple Cinnamon Cereal
- 1 cup (240 ml) oats, uncooked (low glycemic carbohydrate)
- 1/2 cup (120 ml) hemp protein powder (protein, EFA’s, vitamin E)
- 1/2 cup (120 ml) flaxseeds, ground (omega 3, fibre, protein)
- 1/2 cup (120 ml) sunflower seeds (EFA’s, protein)
- 1/2 cup (120 ml) sesame seeds (calcium, protein)
- 1/2 cup (120 ml) almonds, diced (EFA’s, alkalizing protein)
- 1/2 apple, diced (pectin)
- 1/4 cup (60 ml) hemp oil (essential fatty acids omega 3 & omega 6)
- 1/4 cup (60 ml) molasses (iron)
- 2 T. apple juice
- 1 1/2 t. cinnamon
- 1/4 t. nutmeg
- 1/4 t. whole stevia leaf, dried and ground (blood sugar regulator)
- 1/4 t. sea salt (sodium)
- Preheat oven to 250 F. (122 C.)
- Mix all dry ingredients together
- Blend liquid ingredients until reaching a consistent texture.
- Combine liquid and dry. Mix well.
- Spread on bake tray. Bake for 1 hour. Let cool, break up.
This is an excellent, nutritionally balanced cereal. Unlike traditional cereals, this one has lots of fiber, complete protein, and lots of essential fatty acids and calcium.
*You’ll notice this cereal is toasted at a lower temperature than traditional granola. The reason for this is to preserve the essential fatty acids. Heating foods with essential fatty acids above 350 F (Gas Mark 4) is not recommended since the heat can convert EFA’s to trans-fats.
Keep refrigerated to extend freshness.