That's Fit

Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Flax is an ancient crop (it was used as a food source in 3000 BC!) but there's nothing outdated about it's benefits. Perhaps you've heard of the many, many benefits of flax? If not, well, I'll tell you right now: It's really good for you.

How good? Here's just a short list of ailments it can help ward off: Cholesterol, cancer, constipation, diabetes, heart disease, menopause, inflammation and depression. And it's no surprise -- Flax contains all-important omega-3 fatty acids, as well as a special thing called lignans. Lignans act like antioxidants and have anti-tumor properties. And that's not all: Flax has fiber, which, in addition to helping you lower your cholesterol and risk of heart disease, helps keep you ... well, regular.

While visiting family over the holidays, I was treated to a piping hot bowl of oatmeal made with steel cut oats -- perfect for the freezing temps that kept us holed up inside, swarming around the warm fireplace. I kept hearing about how healthy the "steel cut" part of this oatmeal was.

Isn't oatmeal just oatmeal? Does the type of oats used to make this tasty treat really matter?

Yes, it does matter.

Steel cut oats, also known as Irish or Scotch oats, are less processed than their rolled counterparts. These longer-to-cook oats are heartier, healthier, and come with a chewier texture. Steel cut oats are a definite oatmeal upgrade and come with these stats: 150 calories, 4 g fiber, 2.5 g fat, and 1 g sugar.

Grains, like steel cut oats, are the way to go. Here are some others you might add to your menu.

Wheat Germ
It contains more nutrients than any other vegetable and more protein than most meats. Sprinkle on a smoothie or add to your favorite (healthy) cookie batter and you'll fill yourself with 102 calories, 3 g fiber, 3 g fat, and no sugar.

Bulgar
Often used in tabouli, this one is has a low glycemic index and is far healthier than rice or couscous. It's quick to cook and can be added to almost any recipe. The basics: 151 calories, 8 g fiber, no fat, and no sugar.

Quinoa
Pronounced keen-wah, this protein-packed grain is complete -- this means it supplies the body with the amino acids it can't make on its own. Considered a rice substitute, this go-to grain is gluten-free, easy to digest, and high in all sorts of good stuff. Eat it like oatmeal or add it to stew for starters. The lowdown: 159 calories, 3.5 g fiber, 2 g fat, and 1 g sugar.

Flax Seed
Check out the fiber packed into this omega-3 gem: 11 g. And check this out: Flax might fight certain cancers and can be added to just about any food or snack you can dream up. Anyone aiming for weight loss or a boost in energy ought to try this grain with its 190 calories, 13 g fat, and .4 g sugar. Did I mention the fiber? 11 g. Wow.

Flaxseed is fast becoming a new health buzz word. It's scientific name translates as "most useful," and this is exactly what flax has become in the world of nutrition.

Flax is fiber-filled and can aid in digestion and relieve constipation. It's a good source of alpha-linolenic acid (ALA), an essential fatty acid, and can cut the incidence of sudden heart attacks. It's also been implicated in the decrease of menopausal symptoms -- try 1 to 1.5 ounces of flaxseed a day and see if it brings you some relief.

Adding flax to your diet isn't hard. It can be purchased in seed, oil, or powder form and can be sprinkled or drizzled on salads, bagels, hot or cold cereals, and more. There are just two rules for the use of flax: Limit your intake to two tablespoons per day and store your goods in the refrigerator to slow oxidation.

So tell us: Do you flax?

I am happy to report that my husband and I have inspired a few people to aspire for healthier diets. I think it's John's very apparent weight loss that gets people thinking, and then asking how exactly it is that he's dropped nearly 40 pounds in the span of six months. In the event you might be contemplating your own diet revamp, here's how we've done it.

We started with three "No's" -- no sweets, no soda, and no red meat. And then we took on a two "lows" -- low calorie and low fat. There's other practices we've adopted along the way, like cutting down on breads, pastas, and other starchy items and abandoning creamy dressings altogether. We also use minimal amounts of butter and try to stay away from packaged foods. And while we've ditched a whole lot of junk from our diets, we've upped our consumptions of fruits and veggies. John has also become a real advocate for flax seed. He'll sprinkle it on just about anything.

That's it. Simple, right? We think so, now that we're over the hump and don't crave the unhealthy stuff we once shoveled in our mouths. We also think you should know this: Our way of eating is by no means temporary. It's not a diet. It's a life change. So we challenge you to not borrow this plan and then return to your old ways once you reach your desired weight. It just won't work that way, and your pounds will inevitably come creeping back. If you practice what we're preaching, you need to practice it for the long run. This way, you'll enjoy both a healthy weight and a healthy body for the long-term.

If you haven't heard about the benefits of flaxseed yet, where have you been hiding? The superfood is full of fiber, can lower cholesterol as well as reduce the risk of heart disease, may protect again breast cancer and contains tonnes of Omega-3 fatty acids. So if you haven't added it to your diet, now is as good a time as any.

Many people choose to grind the seed, which can be found at most local grocery and health food stores, in a coffee bean grinder and then sprinkle it into yogurt, cereal or even pasta sauce. If you'd like a few new ideas, take a look at the three tasty recipes listed here.

You can treat yourself to a Raspberry Smoothie, try a delectable Banana Chocolate Chip Muffin or whip up some Flaxseed and Blueberry Pancakes, which include another superfood (blueberries) as a main ingredient. Having taken a look at the recipes, I'm already craving one of the Banana Chocolate Chip Muffins.

Hi, my name's Martha and I'm a carboholic. There, I've said it. So when I saw this headline on Prevention promising to tell me what the healthiest carb is, I couldn't resist. Turns out it's one of my favourites -- whole wheat pasta. Some think it tastes like cardboard but I love it -- more than white pasta, even.

Now that whole grains are all the rage, manufacturers are always trying to find ways to improve the taste of whole wheat pasta, and they're doing so by adding healthy things like flax and legumes. So eat up -- pasta's good for you! One thing to keep in mind, however, is the serving size for most pastas -- as I've learned the hard way, one serving is usually much less than a pasta lover would expect.

Omega-3s have the medically proven ability to reduce the amount of fat in your blood and help lower triglycerides. Triglycerides are a huge risk factor in heart attacks. Not only are they good for the heart but they help with depression, type 2 diabetes, fatigue, dry and itchy skin, brittle hair and nails, joint pain and other inflammation in the body, and the inability to concentrate. Here are some top 10 food sources for Omega-3s. Start a healthy habit by adding some of these items to your daily diet and remember to buy organic when available.

Flax Seeds
Dried Ground Cloves
Walnuts
Salmon, Halibut, Cod
Cauliflower
Cabbage
Dried Ground Oregano
Mustard Seeds
Brussel Sprouts
Cooked Soybeans

Losing weight would be easy if you weren't so hungry all the time, right? If that sounds like you, check this out -- it's a list of natural appetite suppressants that are both good for you and good for your waistline. I wish I could say that the list is full of devilishly delicious things like chocolate, but the truth is, the healthy things are what keep you full -- things like pine nuts, flax seed, oatmeal, salad and apples. Luckily, these are things that are easy to incorporate into your diet. Add some toasted pine nuts to your salad and you've got two on the list covered!

I find that having high-fiber (3 g or more) bread is good for curbing your appetite. What keeps you full?