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Boost Your Metabolism Series- Flax

We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 4th post. To learn more about the Boost Your Metabolism series, please click here!


The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.



Flaxseed has increased in popularity over the previous few years, but why? 

What is it about this little nutty grain that makes it a super food? 


Photo by Consumatron


Flaxseed is a lower carbohydrate grain, packed with protein, fiber, and essential fats.  Researchers have found that adding flaxseed to your diet is linked to lowering your blood cholesterol as much as a medication!  With heart disease topping the list of causes of death, it seems that adding a little ground flaxseed to your meal may be a good idea.

Looking For a Way to Boost Your Metabolism?

Adding flax seed to your diet will help in these 3 metabolic boosting ways:

1.) Fight Fat with Good Fat:  Increase your metabolism by feeding your body some fat; good fat that is, also known as essential fatty acids (EFAs). Flaxseed is one of the best sources of omega- 3 fatty acids. It has also been found that a diet higher in omega-3 fatty acids can aid in the shedding of body fat and preserve lean muscle.

2.) Fight Your Hunger with Fiber: Simply put, fiber is filling and causes you to eat less.  Flaxseed is rich in soluble and insoluble fiber, which also helps to cleanse the colon of toxins and metabolic waste.

3.) Fight Diabetes: Flaxseed has been found to benefit your blood sugar as well.  Intake of flaxseed daily reduces hemoglobin A1c levels, which lowers your risk of type 2 diabetes. After all, balanced blood sugar can create balanced eating. When blood sugar levels are normal, it may prevent hunger pains or constant hunger that can be associated with blood sugar spikes. 

The nutrition benefits of flaxseed go on and on.  Flaxseed has been found to reduce the risk of cancer, lower blood pressure, reduce inflammation associated with asthma, arthritis, and migraines, and reduce hot flashes in menopausal women. 

Flaxseed has a nice nutty flavor that is the perfect addition to warm cereals, sprinkled on yogurts, salads, cold cereal, and other creamy foods.  The whole flaxseed is difficult for our bodies to break down, so be sure to buy the ground or milled flaxseed to reap all of the nutrition benefits on the inside. 

Another way to incorporate flaxseed when baking is to substitute ¼ – ½ cup ground flaxseed for flour or 1 Tablespoon ground flaxseed and 2-3 Tablespoons water for 1 egg.    Flaxseed can also substitute for oil, 1 to 1. 


  Banana Bread 
“One of my favorite childhood memories is the delicious smell of my mother’s banana bread as it baked. I’ve made a few minor changes to my mom’s original recipe, and I hope your family likes it as much as mine does.”-Jane Reinhardt-Martin, RD, LD.

  • 1-1/4 cups all purpose flour
  • 3/4 cup ground flaxseed
  • 2/3 cup white sugar
  • 2 teaspoons baking power
  • ¼ teaspoon salt
  • 2 eggs
  • ¼ cup skim milk
  • ¼ cup canola oil
  • 1 cup mashed bananas (about 3 medium or 2 large)
  • ½ teaspoon vanilla
  • 1/3 cup chopped walnuts
  1. Preheat oven to 350 F.
  2. In large bowl, mix flour, flax, sugar, baking powder, and salt together.
  3. In food processor or bowl, mash bananas. Then add eggs, milk, oil, and vanilla, and mix in well together.
  4. Mix wet ingredients into dry ingredients just until moistened.
  5. Fold in chopped nuts.
  6. Coat 8 ½ by 4 ½ inch loaf pan with non-stick spray.
  7. Pour batter in loaf pan. Bake for about 50-55 minutes until dark brown, or until a toothpick inserted in the center comes out clean. Let cool in the pan on a rack for at least 10-15 minutes before unmolding to cool completely on the rack.

Preparation time: 15 minutes

Baking Time: 50-55 minutes

Yield: 16 slices

This recipe is taken from The Amazing Flax Cookbook, by Jane Reinhardt-Martin, RD, LD. The Amazing Flax Cookbook


  Mrs. Field’s Chocolate Chip/Flax Cookies (Flax adjusted favorite family recipe) 
This is our family’s favorite Chocolate Chip Cookie Recipe…with even more flax adjustment! The fats are also cut in half in this recipe, as I substituted applesauce for half of the butter.Cream  Together:
2 cups brown sugar
2 cups white sugar (may substitute Splenda)
1 cup butter
1 cup applesauceAdd:
4 eggs (or 2 cups egg beaters)
2 tsp vanilla
1 tsp salt
1 tsp baking powder
1 tsp baking soda
3 cups flour
4 cups oatmeal (blended fast until powder)
2 cups ground flaxMix together:
24 ounces real chocolate chips (not semi-sweet). You may also use Dark chocolate Chips.You may need to add a little more flour at the end if it seems to need more body.Bake: on ungreased baking sheet for 9 minutes at 350 degrees. Take out of oven while still soft…they will firm up while cooling. A good Chewy cookie!


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